Sleep - Basic Information

Do You Know Essentials about Sleep?

Sleep is a natural state of bodily rest. Sleep is required for proper mental and physical activity. Proper or good sleep gives support to a man during its day time activities and routine. Adequate sleep enhances your day time performance. More you have adequate sleep more you are proficient. Hence, one can say that sleep is essential for reconstruction of your physical and mental state.

Need of Sleep

The amount of sleep you need to develop and function properly primarily depends on age like infants and children. They sleep for longer period of time as compare to adults because they need a greater amount of sleep than adults to grow up and function well. While an adult requires an average of 7 to 8 hours of good sleep to perform well during daytime.

Your need of sleep may also depend on:

• Your genetic make-up
• Your day-time activities like your work out and other physical activities
• Quality of your sleep ^{[1, 2]}

Consequences of Sleep Deprivation

How do you know if you are not getting enough amount of sleep you need? Answer is to start by identifying your symptoms of sleep deprivation. Here are some common signs of sleep deprivation:

• Feeling irritated during day time
• Feeling of drowsiness
• Problem in attentiveness
• Lower productivity or poor performance
• Difficulty in getting up in the morning
• Difficulty in making decision
• Difficulty in driving
• Falling asleep during work or class
• React very slowly
• Have emotional outbursts ^[2]

Sleep Disturbances / Sleep Problems

If you are not getting adequate amount of sleep that you need, you may feel distracted or tired or may have difficulty in concentrating, but sleep problem is not all about getting sleepy during day time. Sleep disturbances cause more than that like;

• Insomnia / inability to get high quality sleep / lack of sleep
• Sleep apnea / brief pause in respiration during sleep
• Restless legs syndrome (RLS)
• Periodic Limb Movement Disorder (PLMD)
• Narcolepsy / difficulty in falling asleep
• Snoring ^[3]

Techniques for Better Sleep or Quality Sleep

Following are some techniques that are useful to get quality sleep. These are very simple techniques but can vary from person to person especially if you have any type of sleep disorder.

1. There are some tips that help you to get great quality sleep or better sleep.
2. If you have problem in falling asleep so don’t take nap during day time if take, it should be only for 30 minutes not more than that.
3. Avoid smoking, alcohol consumption and intake of caffeine. Because they enhance your alertness and cause difficulty to fall asleep.
4. Make sure that your bed is ready for you with all necessaries like pillow, darkness, abolition of noise etc.
5. Sleep early at night and also try to awake early in morning.
6. Prevent yourself from late night social activities.
7. Take good meal before sleeping hours like snacks.
8. Avoid thinking of daily routine before sleep.
9. Avoid television watching prior to sleep, be relaxed.
10. Last but not least, don’t take any sleep medicine because they adversely cause physical and mental dependence.

By using these techniques you will sleep well and remain healthy. ^{[4, 5, 7]}

Sleep Remedies

Several herbal remedies as well as nutritional supplements are helpful for you during sleep disorders. Herbal remedies are good for health because they work maximum with minimum side effects. These natural herbs are very useful singly or in combination. We are describing only few of them.

• Chamomile is an herb work best during condition of insomnia. It has sedative activity and provides calming effects. ^{[4, 5, 6, 7, 8, 9]}
• Nutrients like 5-hydroxytryptophan enhances your sleep in condition of insomnia because it aids during depression that is the major cause of insomnia. ^{[5, 7, 10]}
• Similarly melatonin is a hormone found in body. Supplementation with melatonin helps to maintain sleep and promote good and peaceful sleep. ^{[5, 7, 9, 10, 11]}
• Lavender is another easily available herb that shows great effect on duration and maintenance of sleep. ^{[7, 8, 12, 13]}

Importance of Good Sleep

Good sleep or adequate sleep works positively on body in several aspects:

1. Adequate sleep enhances learning and memory process and enhances daytime alertness.
2. It helps to commit great idea to memorize new information.
3. Deprivation of sleep sometimes causes lapses of sleep. These lapses during high physical activity like driving may cause great mishaps like road accident etc.
4. Individual can get rid of problems like mood labiality, impatience, irritability and lack of concentration by taking adequate night time sleep.
5. Stress is the major cause of sleep disorder; any type of sleep disturbance may lead to enhance stress which in turn increases risk of hypertension and cardiovascular problems.
6. Sleep deprivation also weekend your immune system and hence make your body more susceptible for disease. ^[14]

References:

1. http://en.wikipedia.org/wiki/Sleep
2. http://www.helpguide.org/life/sleeping.htm
3. http://www.helpguide.org/life/sleep_disorders.htm
4. http://helpguide.org/life/sleep_tips.htm#online
5. Stephen Holt, M.D. (2003). Sleep Naturally. Page No. 29, 101, 106, 107, 108. USA: Wellness Publishing.
6. Daniel B.Mowrey, Ph.D. The Scientific Validation of herbal Medicine, Page No. 110. New Canaan, Connecticut: Keats Publishing, Inc.
7. Phyllis A. Balch, CNC & James F. Balch, M.D. (2000). Prescription for Nutritional Healing. (3rd edition) Page No.51, 93, 102, 238, 474 and 475. Penguin Putnam INC. New York: Avery.
8. James A. Duke (1997). The Green Pharmacy, Page No.21, 296, 297 Pennsylvania: Rodale Press Emmaus.
9. Kenneth A. Goldberg, M.D. (2001) The Men’s Health. Longevity Program. Page no. 113, 236. USA: Rodale Inc.
10. Marcia Zimmerman, CN & Jayson Kroner, CSN. (2006). 7-Syndrome Healing. Page No. 55, 252, 253. Chico, California: Nutrition Solution Publications.
11. Mike Fillon. (2003) Real RDAs for Real People, page no. 75. USA: Woodland.
12. Norman Grainger Bisset (Ed.) (1994) Max Wichtl Herbal Drugs and Phytopharmaceuticals Page No. 293. Stuttgart: Medpharm Scientific Publishers.
13. PJ Pierson and Mary Shipley. (2004) Aromatherapy for Everyone. Page No. 66. Ridgefield, CT: Vital Health Publishing.
14. http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health.htm

Arthritis

What is Arthritis?

Arthritis is the inflammatory and troubling condition of joints which is characterized by pain, swelling, stiffness and deformity of joints. ^{[1, 3]} Older people are more susceptible to have an arthritic pain than the younger ones. ^[1]

Causes of Arthritis

There are so many factors that contribute to arthritis and result in deterioration of joints. These factors are:

• Injury
• Inherited defect in the protein that form cartilage
• Wear and tear of aging
• Infection of joint
• Diet
• Lifestyle ^{[1, 3, 4]}

Types of Arthritis

There are various forms of arthritis but following are the most common forms:

1. Osteoarthritis
2. Rheumatoid Arthritis ^[1]

Osteoarthritis (OA)

Osteoarthritis (OA) is also called as Degenerative Joint Problem. ^{[1, 2, 5]} It is the most common type of arthritis and mostly senior people are affected by this problem. ^{[1, 5]} Osteoarthritis involves worsening deterioration of cartilage, which is the safeguarding element of bones. ^{[1, 2, 5]}

Causative Factors of Osteoarthritis (OA)

Osteoarthritis (OA) is caused by so many factors like:

• Injury or trauma
• Inherited defect in the protein that form cartilage
• Wear and tear of aging
• Infection of a joint
• Diet
• Sedentary lifestyle ^{[1, 3, 4]}

Mostly osteoarthritis affects weight bearing joints like knees, hips and back but commonly affects the hands and knuckles. ^{[1, 3, 5]} It starts with the deterioration of muscles that holds the joints like tendons and ligaments and then leads to the condition of deformity, stiffness and pain. ^{[1, 2, 5]} Osteoarthritis leads to brittle and weaker bones. This type of arthritis usually develops after the age of sixty but can also rarely develop before the age of forty. Women have greater risks of developing osteoarthritis than men. ^[1]

Rheumatoid Arthritis (RA)

Rheumatoid Arthritis (RA) is an inflammatory condition of joints that is an autoimmune disease in which the natural defense system (Immune system) of the body becomes over activated. ^{[1, 2, 3, 6]} It is a self attacking disorder in which the body’s own defense system destroys the bone cartilage which results in inflammation of joints. ^{[1, 2, 3, 6]} Rheumatoid Arthritis may leads to the following conditions:

• Stiffness
• Swelling
• Fatigue
• Anemia
• Weight loss
• Fever
• Crippling pain ^{[1, 2, 3, 5]}

Rheumatoid arthritis commonly strikes the people under forty years of age most of them are females. ^{[1, 2, 3]} Juvenile arthritis is the type of rheumatoid arthritis that affects the children under the age of sixteen. ^[1]

Dietary Suggestions for Arthritis

So many dietary factors, weight reducing programs and certain exercises contribute in reducing the severity of arthritis. Arthritis can be curable with proper dietary guidelines and some adaptations in the life style. Dietary factors have strong healing potential they not only helpful in relieving the pain and inflammation of joints but also contribute in declining the degeneration and renewal of the affected joints.

Various herbal supplements and multivitamins show their beneficial effects in the condition of arthritis. ^[1]

• Alfalfa, Cat’s claw, Shark cartilage and Boswellia are the herbs that show their favorable effects in reducing the inflammation, and helpful for arthritis.

• Glucosamine sulfate supplementation has a pronounced effect in bones and joint health.

• Calcium and Magnesium are the most important minerals that are helpful in supporting the health of bones and joints.

• Vitamins E, Vitamin B complex, Vitamin C, Vitamin K collectively have favorable effect on bones and joint health. ^{[1, 5]}

References:

1. Phyllis A. Balch, CNC & James F. Balch, M.D. (2000). Prescription for Nutritional Healing. (3rd edition) Page No. 188-195. Penguin Putnam INC. New York: Avery.
2. Marcia Zimmerman, CN & Jayson Kroner, CSN. (2006). 7-Syndrome Healing. Page No. 278-280. Chico, California: Nutrition Solution Publications.
3. http://www.umm.edu/ency/article/001243.htm
4. http://en.wikipedia.org/wiki/Arthritis
5. http://en.wikipedia.org/wiki/Osteoarthritis
6. http://en.wikipedia.org/wiki/Rheumatoid_arthritis

Breast Cancer

Cancer of the breast or breast cancer is a very common form of cancer among women and is the second leading cause of death for women in United States. According to American Cancer Society about 175,000 people are diagnosed with Breast cancer every year, and about 43,300 deaths occur from this cancer.

The human breast is a gland that contains milk ducts, lobes, fatty tissues and network of lymphatic vessels. Cancerous tumors can arise in any part of the breast and mostly detected as lump. The vast majority of breast lumps are not cancerous but it is always advised to get professional examination done. ^[1]

As breast tissues are identical in both males and females, males can also develop breast cancer. However incidences of breast cancer in males are almost 100 times less common than in females, but the survival rate is same in both sexes. ^{[1, 2]}

Types of Breast Cancer

Breast cancer is not a single entity, but there are actually different types of diseases. Some types of breast cancers are listed below:

• Adenoid Cystic Carcinoma
• Ductal Carcinoma in Situ (DCIS)
• Infiltrating Ductal Carcinoma
• Inflammatory Carcinoma
• Intraductal Carcinoma in Situ
• Lobular Carcinoma
• Paget’s Disease of The Nipple ^[1]

Risk Factors for Breast Cancer

Risk factors can be defined as anything that affects the chances of getting a disease like cancer. There are many types of risk factors for Breast cancer including:

• Age
• Reproductive history including age at menarche, age at first birth, parity, breastfeeding and age at menopause
• Gender
• Heredity/Personal or family history of breast cancer
• Race and ethnicity
• Exogenous hormones
• Endogenous hormones
• Obesity or Bodyweight
• Physical activity
• Alcohol consumption
• Dietary intake
• Height
• Ionizing radiation
• Socio-economic status
• Mammographic density
• Benign breast disease
• Non-proliferative lesions
• Proliferative lesions without atypia
• Proliferative lesions with atypia
• Exposure to chemicals
• Smoking
• Post-Menopausal Hormone Therapy (PHT) ^[3]

Although it is possible for a woman to get Breast cancer at any age, this caner is most common in women over forty years of age particularly in postmenopausal women. Obesity or excessive bodyweight is also another important risk factor for Breast cancer, especially for women over fifty years of age. Heredity or family history is another factor in Breast cancer. Researchers have estimated that about 5 to 10% of Breast cancers are genetic in nature. ^{[1, 3]}

Incidence and Prevalence of Breast Cancer

Today breast cancer is the second leading cause of cancer death in women. About 180,000 cases of breast cancer are diagnosed every year and about 40,000 women die every year from breast cancer. This month of October is being celebrated as Breast Awareness Month. In the United State, approximately 182,460 new cases of breast cancer are expected to occur during this year, and an estimated 40,480 women will die from breast cancer. Therefore, it is very important for women to know what they can do to improve the quality of their lives and the survival rate. ^[4]

Early Detection of Breast Cancer

It is very important to detect breast cancer in its earliest and most curable stage. Screening process for early breast cancer detection helps doctors to find and treat cancer before it cause any symptom ^[5]. There are following screening test available for breast cancer:

• Screening mammogram
• Clinical breast examination
• Ultrasonography
• Biopsy
• Surgical biopsy
• Tissue evaluation
• Genetic testing
• Breast self-examination

Treatment Options for Breast Cancer

If cancer is diagnosed in its early stage, it can be treated well. Treatment options for breast cancer include:

• Breast-conserving surgery/lumpectomy
• Mastectomy
• Lymph node dissection
• Chemotherapy
• Radiation Therapy
• Hormonal Therapy
• Targeted Therapies
• Complementary & Holistic Medicine ^[6]

Herbal Recommendations

The medicinal benefits of herbs have been known for centuries. In the United States, herbal remedies were used widely until the early 1900s, and today’s renewed interest in herbs reflects increasing concern about the beneficial effects of herbs on body. There are some herbs listed below that have beneficial effects on breast cancer:

• Astragalus Root
• Echinacea
• Bilberry
• Burdock Root
• Ginger
• Green Tea
• Peppermint
• Red Clover
• Black Cohosh
• Chasteberry / Vitex
• Turmeric
• Dandelion Root
• Milk Thistle
• Ginseng
• Soy
• Curcumin
• Genistein
• Garlic
• Ginkgo Biloba
• Licorice Root
• Silymarin ^[1]

Dietary Suggestions

By taking healthy and a balanced diet and making healthy changes in lifestyle can increase your chances of avoiding/over-coming breast cancer. Some of them are listed below:

• Eat a high-fiber diet based on fresh fruit, vegetable, grains, legumes, raw nuts, seeds and soured products.
• Include soy foods in your diet.
• Eat apples, cherries, grapes, plums and all types of berries.
• Eat onion and garlic.
• Include adequate amount of essential fatty acids (EFAs) in your diet.
• Include fresh organic broccoli, cauliflower, carrots, kale, dark leafy greens in your diet in a form of juice.
• Reduce the intake of fatty, charred or grilled foods.
• Drink spring or steam-distilled water.
• Do not consume alcohol, caffeine, junk foods, processed refined foods, saturated fats, salt, sugar or white flour.
• Take extra fiber daily.
• Stop taking iron supplements. ^[1]

Reference:

1. Phyllis A. Balch, CNC & James F. Balch, M.D. (2000). Prescription for Nutritional Healing. (3rd edition) Page No. 221-229. Penguin Putnam INC. New York: Avery.
2. http://en.wikipedia.org/wiki/Breast_cancer
3. http://info.cancerresearchuk.org/cancerstats/types/breast/riskfactors/
4. http://ezinearticles.com/?Whats-the-Best-Thing-You-Can-Do-If-You-Have-Breast-Cancer?&id=1553414
5. http://www.medicinenet.com/breast_cancer/page4.htm#tocf
6. http://www.breastcancer.org/treatment/

Cancer

Cancer is a group of diseases that is characterized by abnormal cell growth anywhere in the body. It is sometimes described as a group of more than hundred diseases that have almost same signs and symptoms. Cancer is basically genetic in origin. Cancer occur when cell growth become uncontrollable. Due to this uncontrollable cell growth, a mass of tissue is formed which is called as Tumor.

Types of Cancer

1. Malignant Cancer

This type of cancer is very dangerous because it spread widely from one part of body to another part of body. It spread through bloodstream and the farther it spreads; the harder it is to control. As malignant tumor spreads through bloodstream, it affects various vital organs, resulting in their improper functioning.

2. Benign Cancer

Benign cancer or benign tumors are not cancerous in nature. This type of tumors do not spreads throughout the body, instead they grow significantly and can damage surrounding tissues only if left untreated.

Sites of Cancer Development

Since cancer is the abnormal growth of cell of the body. So, it can arise from various sites. There are many types of cells that get affected with tumor growth. The name of cancer is given on the basis of the part of the body from where they start developing. ^[1]

Causes of Cancer

Since cancer covers more than one disease, its causes also differ widely. The most common cause of cancer is the genetic abnormality. Most of the cancer arises because there is an abnormality in the genetic make-up of an individual. ^[2]

Cancer is a disease that is multifactorial in nature means there is no single cause of cancer, it has many causative factors. Cancer causing factors are called Carcinogens that include so many things starting form tobacco smoke to metallic fumes.

Other factors that can potentially cause cancer include genetic make-up, age, immune system which is the defense system of the body, dietary insufficiency, environmental factors, viruses and other diseases and health problems that may lead to the development of cancer. ^[3]

Stages of Cancer

Progression of cancer is generally divided into four stages depending upon the severity of the disease. This determination of the stage is very helpful when taking decisions for treatment and outlook for recovery. ^[4]

Treatment Options for Cancer

Treatment options for cancer depends on certain factors like type of cancer, its severity or stage of the disease, cell or tissue affected, overall condition of the individual, purpose of treatment either it is to cure the disease or to keep it from spreading. Keeping all these things in mind the health care professional start treating cancer with surgery, radiation therapy, chemotherapy, hormonal therapy or targeted therapy or he can also combine one or more treatment to provide you with the most effective treatment. ^[5]

Symptoms of cancer can also be relieved by herbal therapy. Further, there is no side effect of herbal therapy like Graviola that shows its beneficial effects in cancer and is very helpful.

Reference:

1.http://www.health.state.ri.us/disease/cancer/pdfs/Cancer_in_RI_01.PDF
2.http://en.wikipedia.org/wiki/Cancer#Causes
3.http://www.cancerhelp.org.uk/help/default.asp?page=119
4.http://www.cancerhelp.org.uk/help/default.asp?page=3779
5.http://patient.cancerconsultants.com/CancerTreatment.aspx