Symptoms of Insomnia

Symptoms of insomnia often occurs to many people.  I have a friend who shared me that he cannot sleep and although he was very tired, he still could not sleep. A lot of people experience this and disrupt their lives. This disorder usually are temporary, but it would be a major problem if not addressed.

Everyone has different needs sleep duration. Some people enough to just sleep for 4-5 hours every night, but there are people who need 8 hours of sleep a night. The more important is how the quality of your sleep, if you have good quality of sleep, you will not experience insomnia or trouble sleeping.

The symptoms of insomnia:
1. Difficult to start a long sleep and could not close his eyes.
2. Easily fall asleep but wake up too early and could not sleep again.
3. Often awakened in the middle of the night so often sleepy during the day.

The most common causes of insomnia:
1. Stress at home or at work
2. Lifestyle changes, such as moving house.
3. A noisy environment so uncomfortable to sleep
4. A disease that causes pain, shortness of breath or frequent urination
5. Age
6. Anxiety and depression
7. tense

If you are already experienced of symptoms as I described above, it is better to address it immediately by looking at several solutions which I share below:

1. Try to sleep at the same hour every night.
2. Make sure the beds comfortable and the room temperature as desired
3. Learn to set aside your problems while you try to sleep.
4. Mild exercise in the afternoon can help, but do not do it now before bed time.
5. Avoid drinking coffee, alcohol, or smoke before bed time.
6. Avoid napping habits.
7. If you still can not sleep, do not just lie down. Wake up to reading books, listening to soft music, drinking warm milk, and then try to sleep again.
8. If it continues every night and interfere with daily activities, contact your doctor. Do not be too late in the problem.
9. Try to refresh your brain in order to avoid burdening the thoughts of your life and make you hard to sleep.

If you experience symptoms of insomnia, make sure you address them immediately. I highly recommend to any person residing in this world to always have a healthy lifestyle.

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Cigarette | Say No To Cigarette

The ill effects of smoking on health is not in doubt. This habit is the main cause of death could be prevented. WHO has also set May 31 as World No Tobacco Day, a day without smoking worldwide. Let's say 'No! " on smoking, start today! Be healthy!!!

American statistics show about 430 thousand people who die from diseases caused by smoking habits (smoking related disease). In addition, the data showed more than 50 million people --- 3 million of whom are teenagers - who continue smoking. Meanwhile, an estimated more than 3 thousand teenagers begin smoking each day studying, and 1,000 of whom would later die from smoking.

Based on data from the American Lung Association, 87 percent of smokers will develop lung cancer and chronic obstructive pulmonary disease (COPD). In addition to nicotine, cigarettes contain approximately 19 carcinogens, the chemical that can cause cancer and chemicals more toxic.

How smoking can damage the body?

Nicotine itself is not carcinogenic. This substance will cause death when it enters the body in very large doses. Old smokers, this habit has a higher risk of disease.

Almost all types of cancer can be caused by smoking, such as lung cancer, mouth, nose, vocal cords, lips, tongue, throat, esophagus, pancreas, sumsung bone, kidney, cervix, liver, bladder and stomach.

The heart, lungs and blood vessels are the organs that suffered the heaviest damage caused by smoking. Lung diseases such as COPD (Chronic Pulmonary Disease COPD Okstruktif / Cronic Obstructive Pulmonary Disease) in between asthma and lung cancer is caused primarily by smoking.

Smoke cigarettes cause permanent damage in the airways, causing COPD. Besides the threat of heart disease such as coronary artery blockages, heart attacks and strokes are much more common in smokers. Nicotine gives the effect of narrowing of blood vessels, causing blood pressure to rise. Nicotine also increases the heart rate so the heart works harder.

Smoking not only gives a bad effect on the heart and lungs, but also in all parts of the body drained of blood vessels. Inner lining of blood vessels can be damaged so the fat will be attached with ease, resulting in blood vessels constrict and become stiff.

This causes circulation in the feet and hands become extremely reduced so that there is pain, called neuropathic pain and disruption to ward off a local infection. The result can arise gangrene (tissue decay due to diseases caused by blockage of blood flow) that requires amputation of the feet and hands that decay.

Full of Toxic Smoke Inhalation

Inhaled cigarette smoke contains harmful substances such as tar, carbon monoxide, hydrogen cyanide, heavy metals and free radicals. Each of these substances damage the body in different ways.

Tar is a substance that is sticky and brown, contain chemicals that have been proven carcinogenic for example benzopiren.

Brown tar can change the color of teeth, fingernails and lung tissue. Tar also damage the oral cavity, teeth and gums, and can cause ulcers in the digestive system, other than that these substances can also trigger cancer of the throat and esophagus.

Carbon monoxide is a major component in cigarette smoke that has the ability to bind to hemoglobin much more strongly than oxygen. This condition could inhibit oxygen binding to hemoglobin.

As a result the amount of oxygen carried by the blood a bit, so the heart must work harder to pump blood to supply the amount of oxygen that should be accepted by the cells.

Hydrogen cyanide prevents lung cleanse himself. This is caused by the cilia in the airways become damaged. Whereas cilia function remove foreign bodies are inhaled into the lungs. As a result, harmful chemicals can accumulate in the lungs, blocking the blood oxygenation.

Other chemicals contained in cigarette smoke can damage the lungs include hydrocarbons, nitrous oxides, organic acids, phenols and oxidizing materials. Free radicals are highly reactive chemicals that can cause damage to heart muscle and blood vessels.

These free radicals when meeting with a cholesterol to form plaque which increases the risk of damage to blood vessels, heart disease, and stroke. Cigarette smoke also contains harmful metals such as arsenic, cadmium, and lead, all of which are known to cause cancer.

Damage to other organs due to smoking

Smoking leads to increased gastric acid secretion and gastric ulcer and pain. Irritation and inflammation of the stomach and intestines are common. People who smoke have a higher likelihood of getting cancer of the pancreas. Many ingredients are carcinogens excreted in the urine (urine), causing bladder cancer. High blood pressure caused by smoking can also cause kidney damage.

Smoking causes adverse effects on reproduction, especially in women. Women who smoke will often experience menstrual irregularities or loss of menstrual period. Fertility will be disrupted and the monopause occurred 1-2 years earlier.

The risk of cervical cancer will increase. Female smokers over age 35 who take birth control pills significantly increases the risk for stroke and heart attack.

In men, smoking habits will decrease the number of sperm. Sperm motility becomes abnormal and reduced. It can also reduce levels of sexual hormones. Decreased blood flow to the penis increases the likelihood of male smokers to become impotent as a result of a combination of circulatory disturbances and damage to blood vessels of the penis.

Immune system of people who smoke are also disrupted, as a result, smokers are vulnerable to even mild infections. A smoker takes longer to recover from infectious diseases compared to nonsmokers. In addition, smokers have a density or low bone density, and prone to osteoporosis.

Another thing is also commonly appear in smokers is the skin becomes dry and loses its elasticity, so that usually arise wrinkles at a young age. More serious risks will be experienced by infants born to smoking mothers, such as the occurrence of low birth weight, prematurity, cleft lip, and highly susceptible to infection, even with the occurrence of miscarriage.

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EXERCISE DURING THE MONTH OF FASTING

It's a challenge for the fitness mania to exercise during the fasting month. It is no wonder so many people who decided to not exercise during the month of fasting. But in fact, a mild-intensity exercise can be done.

Here are some tips which I will share to you who still want to do the exercise during the month of fasting:

1. Select appropriate training time

Exercise when it was close to breaking time can be your choice, although it is usually the condition of the body feels weak, you are helped by the mental aspect because soon you'll be able to eat foods and beverages. Or if you can, you can exercise at night.

2. Because if you are not careful, you may be affected by dehydration.

Practising in the month of fasting is intended to maintain physical fitness. The important thing is not how hard you can practice,but how consistently you can practice during this fasting month.

3. Drink plenty of water when breaking.

This is to prevent dehydration. Dehydration is a condition whereby the body lacks of fluid and electrolyte that can decrease body functions

4. When breaking, consume sweet fruit or drink beverges that contain sugar.

Beverages containing carbohydrates and electrolytes is an excellent choice. You can eat complex carbohydrates after prayers.

Consume complex carbohydrates that can provide stamina, containing high fiber and do not cause a high insulin production as well. For example wheat, tubers, vegetables, brown rice. It is a good thing if you eat complex carbohydrates too at suhoor because it can provide energy all day without causing excessive production of insulin.

Hopefully  these tips can help you still exercising during the month of fasting. Happy fasting and stay fit and well.

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