Cholesterol Control Tips

What is Cholesterol?

Cholesterol is a fatty substance found in our blood which is created by the liver. It plays a vital role in metabolic activities as well as formation of hormones and Vitamin D. The level of cholesterol in our body fluctuates depending upon the food we intake.
Causes of High Cholesterol

Cholesterol may be caused due to the following:

1. Excessive Intake of Alcohol
2. Lack of Exercises or Physical activities
3. Consumption of foods rich in fats (saturated) and high in cholesterol
4. Age of above 45 years for men and 55 years for women
5. If your body weight (Body Mass Index) is more than the normal or average weight (Overweight)
6. Family History of High Cholesterol

Effects of High Cholesterol

Although our body requires cholesterol for various functions, the excess of cholesterol level may cause adverse effects. It will damage the arteries which slow down the process of blood flow to our heart. High Cholesterol level leads to cardiac problems such as heart attack, stroke etc.
Tips to control Cholesterol

One has to be very careful in lowering the level of cholesterol in order to prevent themselves from heart diseases and other health issues. One can control high cholesterol level by consuming foods lower in saturated fats, performing exercises combined with intake of medicines. The following can help in controlling Cholesterol:

1. Eat Healthy diet which includes vegetables and fruits

2. Avoid eating junk foods like chips or other foods that are rich in cholesterol or saturated fats

3. Involve in some physical activities (like walking or playing some games)

4. Perform exercise on a daily basis which will not only help to control cholesterol but also help you to maintain an overall healthy body

5. Follow some weight loss plan after consulting a weight loss expert

6. Consult your Doctor who may prescribe some medication to control cholesterol which could be combined along with the dieting & exercises.

7. Avoid smoking and excessive intake of alcohols

(Source:healthtipsite.com)

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Allergy Tips, Symptoms and Treatment

Allergy is a condition in which a person exhibits hyper-sensitivity to certain substances like food, dust, pollen, molds etc. Substances that cause allergy are known as Allergens. Individuals suffering from allergy are at a great risk of acquiring respiratory disorders like Asthma.

There are various types of Allergy like Food Allergy, Latex Allergy, Seasonal Allergy, Drug Allergy, Insect Sting etc. Allergies can be treated depending upon their causes. One has to consult a doctor for a proper and effective treatment. Although most of the allergies are not so serious some may lead to fatality.

Allergy is a condition which cannot be cured but its symptoms can be treated. Medications like Anti-Histamines are useful in treating allergy patients. Apart from the medications one can adopt few principles which would help to avoid further allergies.

Individuals suffering from allergy (esp. dust, molds, pollen) should keep their living environment clean and hygienic. Dust allergy is one of the common types of allergies. Persons suffering from this type of allergy can avoid cleaning works especially where there is lot of dust accumulated. If going out in traffic they can use air-filters.

Persons suffering from Food Allergy can avoid the particular type of food which caused allergy to them. Some may be allergic to latex or cosmetics. Avoiding usage of such materials is a must for those.

The basic rule for allergy patients is to avoid or stay away from the allergens. This is possible to some extent but there are certain circumstances when it is not possible. At that point of time the individual can intake the medications prescribed by a Doctor or visit his Doctor if required.

(Source:healthtipsite.com)

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10 Healthy Sleep Tips

The following ten tips can help you achieve sleep and the benefits it provides. These tips are intended for "typical" adults, but not necessarily for children or persons experiencing medical problems.


1. Maintain a regular bed and wake time schedule including weekends.

Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.

A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, including a bed partner's sleep disruptions such as snoring, light, and a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers, fans and other devices.

4. Sleep on a comfortable mattress and pillows.

Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

5. Use your bedroom only for sleep and sex.

It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. Do not engage in activities that cause you anxiety and prevent you from sleeping.


6. Finish eating at least 2-3 hours before your regular bedtime.

Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.

7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.

In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset... Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.

8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.

Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.

9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.

Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy!

10. Avoid alcohol close to bedtime.

Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.

If you have sleep problems...
Use a sleep diary and talk to your doctor. Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert. Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor. There may be an underlying cause and you will want to be properly diagnosed. Your doctor will help treat the problem or may refer you to a sleep specialist.


(Source:sleepfoundation.org)

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10 Essential Health Tips (The Basics to Practice Every Day)

"He who has health has hope, and he who has hope has everything." -Arabian Proverb

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

(Source: health-fitness-tips.com)

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