What Sleep Condtion Do You Suffer From?

What Sleep Condtion Do You Suffer From? The College of Family Physicians of Canada reports that 65% of all adults suffer from lack of sleep.

For many of us the lack of a good night’s sleep is routine – more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month, and each of us have different issues and conditions that contribute to not getting a good night sleep.

The definition of sleep is: a natural periodic state of rest for the mind and body, in which the eyes usually close and consciousness is completely or partially lost, so that there is a decrease in bodily movement and responsiveness to external stimuli.

The next time you are having a discussion about how tired you are feeling, try to incorporate some of the “sleep vocabulary” in your next conversation about the lack of sleep.

Bruxism — grinding one’s teeth while asleep.

Circadian rhythm — the daily fluctuation of physiological or behavioral functions that include sleep-wakestates generally tied to the 24-hour daily dark-light cycle.

Hypopnea –  refers to shallow breathing, or a transient reduction of airflow that occurs while asleep and lasts for at least 10 seconds. It is less severe than apnea, which refers to a more complete loss of airflow.

Hypersomnia — sleeping for uncharacteristically long periods of time.

Hypersomnolence — excessive daytime sleepiness.

Insomnia – a common sleep problem characterized by: trouble falling asleep, waking frequently during the night, waking too early and can’t get back to sleep.

Melatonin — a hormone secreted by the pineal gland in the brain, produced at night, in darkness, and brings on the urge to sleep.

Microsleep  – a brief, fleeting episode of sleep that lasts from a fraction of a second up to 10 seconds. It frequently occurs in sleepy people who are trying to remain awake. These episodes are uncontrollable and can lead to accidents involving cars or heavy machinery.

Narcolepsy — a chronic neurological disorder that involves the body’s central nervous system. A major symptom of narcolepsy is excessive and overwhelming daytime sleepiness.

NREM — slow wave sleep that consists of sleep stages 1 through 4 and is characterized by a gradual decrease of mental activity, body temperature, heart rate and blood pressure. We spend about 75 percent of sleep time in NREM state.

Parasomnias — a wide range of disruptive sleep-related events characterized by full or partial arousal from sleep. They include sleep walking, sleep-related eating, night terrors and bruxism (teethgrinding).

Pavor nocturnus – an episodic emotional disturbance that occurs in sleep.  The episodes may include screaming, moaning, gasping, panic, and anxiety.

Periodic Limb Movement Disorder (PLMD) — periodic episodes of repetitive limb movements during sleep.

REM (Rapid Eye Movement) Sleep — the sleep state in which vivid dreaming occurs.

REM Sleep Behavior Disorder — characterized by the lack of muscle paralysis during REM sleep, during which the individual acts out the ongoing dream.

Retrognathia – a small or recessed jaw that may predispose to obstruction of the airway. This may lead to sleep apnea.

Restless Legs Syndrome (RLS) — a neurological movement disorder characterized by unpleasant tingling, crawling, creeping and/or pulling feelings in the legs causing an urge to move in order to relieve the symptoms and resulting in difficulty in falling and staying asleep.

Sleep apnea — a serious, potentially life threatening condition characterized by pauses in breathing during sleep. Sleep apnea may be associated with irregular heartbeat, high blood pressure, heart attack, and stroke.

Sleep deprivation — an insufficient amount of sleep or poor sleep due to difficulty sleeping, disruptions and/or a sleep disorder. Sleep deprivation can have a negative impact on a person’s mood, behavior and performance.

Somniloquy – the act or habit of talking in one’s sleep.

If you suffer from lack of sleep, don’t hesitate to speak to your health care practitioner; remember skimping on sleep can put your health in jeopardy.

/0 Comments/by

7 Steps To Better Sleep

Woman SleepingThe College of Family Physicians of Canada reports that 30-40% of adults have some amount of sleeplessness in any given year. If you’re one of them or simply want to get more zzz’s without pills, read on.

Everybody needs sleep. That’s a fact. But when it comes to how much, everybody is different: Some wake up bright-eyed and bushy-tailed with a mere five hours; others need a full seven or eight — any less and they forget what the coffee maker looks like.

If you feel sleepy during the day, are more irritable or just can’t seem to function like your usual self, it could be a matter of needing more shuteye.

If you fall into the “sleep deprived” category, know that you are not alone. Statistics Canada estimates that 3.3 million Canadians over the age of 15 (that’s one in seven of us) report that they have problems falling asleep or staying asleep.

7 steps to better sleep

If you want to put an end to sleepless nights, these seven easy-to-follow tips can be just what you need.

  1. Stick to a schedule. That means going to bed and waking up at the same time every day — even on weekends. In time, you’ll “train” your body to follow a set cycle.
  2. Practice snooze control. If you need to nap during the day, limit it to 30 minutes and take it early enough in the day so that it doesn’t interfere with your nighttime sleep.
  3. Stick to a relaxing routine. Get into the habit of doing the same thing every night before going to bed to trigger your body for sleep. That could mean having chamomile tea, reading or taking a warm bath.
  4. Get comfort-wise. If you’re sleeping on an old lumpy mattress or pillows that have lost their shape, it may be time to invest in new ones. In some cases, you could just need a mattress topper so do some legwork before dishing out for a new mattress.
  5. Think air quality. Take steps to make your bedroom as cool or warm as you like. You may also need to buy a humidifier if the air is too dry, or a dehumidifier if you have the opposite problem. If you have known allergies (such as to dust or strong fragrances) then make sure those are in check.
  6. Limit light and noise. If necessary, invest in earplugs or a nighttime eye mask.
  7. Avoid stimulants before bed. Caffeine (coffee, tea, soda, chocolate), nicotine, alcohol, or too much food or drink could disrupt a good night’s sleep.

You’ll also be happy to know that leading a healthy lifestyle not only does your body good, it also helps you sleep better. So stick to an exercise routine that makes sense for you.

Know when to speak to your doctor

If you have ongoing sleep-related problems, then speak to your doctor. This is especially important if you’re thinking of trying over-the-counter medication or herbal remedies.

References

  • American Academy of Family Physicians, Insomnia: How to get a good night’s sleep
  • Canadian Psychological Association
  • College of Family Physicians of Canada
  • Mayo Clinic, 10 tips for better sleep:
  • Statistics Canada, The Daily, Wednesday, November 16, 2005, (Health Reports, 2002)

Article written by: morethanmedication.ca

/0 Comments/by

Don’t Underestimate The Power of Sleep

Natural Health Practitioners Don't Underestimate The Power of Sleep The benefits of a good night’s sleep impacts every area of our daily life.  While it may be obvious that sleep is beneficial, most people don’t realize how much sleep they need and why it is so important.

The amount of sleep each person needs depends on many factors, including age. For most adults, 7 to 9 hours a night appears to be the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day.

Sleep is essential to our health, it affects our mental, physical, and emotional well-being.

When you are asleep, your body is…

Fighting disease| repairing your body

Your body produces protein molecules while you’re sleeping that helps strengthen your ability to fight infection. These molecules help your immune system mend your body at a cellular level when you are stressed or have been exposed to compromising elements such as pollutants and infectious bacteria.  Think about the last time you had the flu….. all you want to do is sleep… that’s your body repairing and fighting the virus.

Strengthening the Heart

Sleep helps to reduce the levels of stress and inflammation in your body. High levels of inflammatory are linked to heart disease, hypertension and strokes.

Reducing Stress

A good night’s sleep can help lower blood pressure

Repairing Memory and Cognitive abilities

When deprived of sleep, it becomes difficult to concentrate, hard to recall tasks, and impossible to find your keys! Research suggests that sleep helps learning and memory by consolidating the days memories and tasks, which is essential for learning new information.

Controlling your body weight

Sleep helps regulate the hormones that affect and control your appetite.

Helping in the fight against Diabetes

Researchers have shown that lack of sleep may lead to type 2 diabetes by affecting how your body processes glucose, which is the carbohydrate your cells use for fuel.

The benefits of sleep are extensive and can make a difference in your quality of life, as well as the length of your life. Therefore, sleep like diet and exercise, is important for our minds and bodies to function normally.  So, like our natural health practitioners don’t underestimate the power of sleep.

/0 Comments/by
,

Why Green Tea?

Green tea has been used as a medicine for thousands of years, originating in China but widely used throughout Asia this beverage has a multitude of uses from lowering blood pressure to preventing cancer. The reason that green tea has more health benefits attached to it than black tea is (apparently) due to the processing. Black tea is processed in a way that allows for fermentation whereas green tea’s processing avoids the fermentation process. As a result, green tea retains maximum amount of antioxidants and poly-phenols the substances that give green tea its many benefits.

Here’s a list of some of its amazing benefits — benefits that you may not have been aware of. Some of these benefits are still being debated, so please do your own research if you want to use green tea for medicinal purposes.

  1. Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.
  2. Diabetes. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.
  3. Heart Disease. Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.
  4. Esophageal Cancer. It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.
  5. Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.
  6. Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.
  7. Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions
  8. Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.
  9. Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.
  10. Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.
  11. Skincare. Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

How Much?

These are some of the many benefits but the reality is one cup of tea a day will not give you all the abundant gains. The jury is out on how many cups are necessary; some say as little as two cups a day while others five cups — and more still say you can drink up to ten cups a day. If you are thinking of going down this route, you may want to consider taking a green tea supplement instead (it would keep you out of the bathroom).

Another thing to point out is that there is caffeine in green tea — so if you are sensitive to caffeine then one cup should be your limit. Green tea also contains tannins (which can decrease the absorption of iron and folic acid), so if you are pregnant or trying to conceive then green tea may not be ideal for you. You can try mixing green tea with other healthy ingredients such as ginger.

For the rest of us with all these abundant benefits…it’s a wonder we drink anything else.

Written by: Ciara Conlon is author of “Chaos to Control,

/0 Comments/by
,

How to Avoid Aches and Pains When Traveling

How to Avoid Aches and Pains When Traveling How to avoid aches and pains when traveling starts with making sure that you plan ahead, make a to-do list and don’t wait till the last minute, this can lead to stress, which will lead to tension in the spine and shoulders, causing back pain and headaches.

When packing:

  • Choose luggage that fits you (sturdy case with wheels) and the  type of transport you will be using.
  • Select luggage that is not too heavy, as you will need to be able to lift it from the airport carousel, cars, buses, or trains
  • Place the luggage on a counter or bed, this will save you bending.
  • Pack light, and distribute your items between cases.

When Traveling:

  • Wear comfortable, supportive shoes for walking.
  • When carrying bags, don’t over-fill them, or separate into smaller bags and carry an even weight in each hand. If you have a backpack, even better as it will distribute the weight of your purchases.
  • Stop often to rest and exercise the shoulders by rolling them backwards and forwards.

During your travel:

  • Try not to sit for too long, and move around whenever you can to stretch your legs, back and shoulders
  • Stretches are extremely important and a lack of movement can lead to deep vein thrombosis, swollen legs and sore joints
  • Keep hydrated
  • Bring a cushion if you will be sleeping and try not to arch your neck to the left or right

When sitting down try these exercise:

  • Move your head in a circle, nice and slowly.
  • Roll your shoulders, forwards and backwards.
  • Stretch out your arms in front of you and circle your wrists gently, left then right.
  • Stretch out your legs and circle your ankles gently, left then right.
  • Place your hands on your armrests and raise your knees slowly towards your chin.

When you reach your final destination, that’s the perfect time to schedule a massage session to give you maximum mobility for your vacation and avoid the aches and pains from traveling.

/0 Comments/by

Cardiac Rehabilitation Exercise Programs | victoria health services

Cardiac Rehabilitation Exercise Programs have been shown to improve:

Fitness & Flexibility / Heart Rate / Blood Pressure Levels /Cholesterol Levels  / Blood Sugar Levels / Weight & Body Composition / Quality & Enjoyment of Life & reduce hospitalization / Stress Tolerance

Learn to exercise and monitor your own progress. Increase your confidence by working with staff who are trained as cardiac exercise specialists as well as your health care practitioners at Diversified Health Clinic.

 Program—12 weeks: with twice weekly supervised exercise sessions in a safe environment with an individual assessment & exercise prescription, aerobic and strength training, and informal risk factor information. You will be encouraged to do additional exercises on your own.

Is This Program For Me?

This program is of benefit to people who have had a heart event or who have risk factors such as:

High blood pressure / Abnormal cholesterol / Overweight / Diabetes /Smoking history / Inactivity / Stress / Lung & kidney disease

How Do I Start?

You need a referral or approval by your family doctor or specialist to attend. NOTE: a prior medical assessment by a physician will assist to develop an individualized exercise program. Contact one of the programs to help you start.

 Locations: For more information call

Henderson Recreation Centre 2291 Cedar Hill X Rd., Victoria P: 250–370-7200;

Panorama Recreation Centre 1885 Forest Park Dr., N. Saanich P: 250-655-2184;

Saanich Commonwealth Place 4636 Elk Lake Dr., Victoria P: 250-475-7619;

West Shore Parks 1767 Island Hwy., Victoria P: 250-474-8694;

YMCA-YWCA of Greater Victoria 851 Broughton St., Victoria P: 250-418-1843;

The program is recognized and recommended by physicians and follows the guidelines of the Canadian Association of Cardiac Rehabilitation, American Association of Cardiopulmonary Rehabilitation, as well as the American College of Sports Medicine which is recognized world-wide as being the “gold standard ” in heart and lung exercise rehabilitation.

/2 Comments/by
,

Are your holiday decorations making you sick!

Are your holiday decorations making you sick! During the winter months most of us spend more time indoors, which exposes us to allergens and irritants like dust mites, pet dander, and household cleaners; and for individuals who suffer from allergies, this can make their lives miserable.

For most of us, the holiday decorations are up for several weeks during December collecting dust and mold spores and then are placed back in their boxes , only to collect more dust the next year.

To keep the allergens to a minimum, take the artificial greenery, including the tree, outside and give it a good shake (or vacuum) before packing it away.  Be sure to remove the dust from all other holiday decorations, with a quick wipe with a damp cloth.

Besides dust mites, mold spores can cause additional problems for allergy suffers, because mold spores can grow anywhere that has moisture and oxygen.

Here are some suggestions to keep mold and dust allergies in check during the winter months.

~Turn on exhaust fans when taking a shower to reduce humidity. When using a humidifier or dehumidifier make sure that you maintain an indoor humidity level of 30 – 40 percent.

~Use a HEPA vacuum to reduce pet allergens and remove dust mites.

~Change the furnace filters regularly, this will help prevent the recirculation of indoor pollutants such as dust mites.

~Wash sheets, including the pillow cases and pajamas in hot water to kill dust mites.

~Wash your hands after playing with pets, and avoid having your pets sleep on the bed.

~Check for signs of mold and identify areas that smell musty or may be at risk for mold growth, such as shower curtain or window frames.

If the allergy symptoms continue, talk to your health care practitioner about treatment options.

During the winter months, make a commitment to vacuum and dust at least twice a week, change the bed linen once a week, change your pillowcase twice a week, use eco-friendly cleaners and brush your pets 3 to 4 times a week. This commitment will keep the allergens in your home to a minimum, and ensure that your home is a happy and healthy place this holiday season.

/0 Comments/by

Changing the World in Your Pyjamas!

changing the world in your pyjamasOne of the greatest lessons you can teach your children is to always give more than you take. A great place to start, is to help a charity. This is an opportunity to make the holidays more meaningful for your family and teach your kids about giving back to the community.

First, find charities that are right for your family. Think of something you’ve read about that’s affected you, or an idea you’d really like to promote. You’re more likely to continue giving if you feel a connection to the cause. The charity you choose can be at the local, regional or national level.

Then decide what you’re going to do for this charity, donate money, time, or help with fundraising. Be creative…(that’s where the pajamas come in)

You can give to a charity and make a difference in the world from your computer, iPhone, or laptop. By clicking certain links online, you can help give to those in need. There are companies that make revenue from advertising on these charity pages. Advertisers pay per click, so you really are helping someone else by clicking the links or playing the games. Here are some examples to get you started!

care2.com –  one of the choices is – 100% of the donations raised go directly to the Jane Goodall Institute, which runs sanctuaries in Africa where orphaned chimpanzees can be cared for and given the chance to live reasonably full lives in spacious conditions.

charitii.com – This organization has dozens of “click charities” to choose from, such as a donation of 10 square inches of rainforest for each click.

freerice.com – For each answer you get right, they donate 10 grains of rice to the United Nations World Food Program. Simply by answering trivia questions about word definitions you can make a difference.

So the next time you and your kids are caught in traffic or waiting for that commercial to end before the family movie starts…think about change the world in your pyjamas….it’s only a click away!

/0 Comments/by

Tips to choosing a health plan | victoria health services

health care plan optionsThere are many things to consider when choosing a plan. The more you know and understand what options are available, the more likely you are to find the right plan for you. Consider the following to help guide your decision when choosing coverage.

  1.  Do you have all the coverage you need?
    Provincial government health plans, (MSP and PharmaCare), cover only the basic medical needs such as a visit to your physician or hospital care. Supplementary health coverage includes medical services and supplies NOT covered by your provincial health care plans. This includes coverage for prescription drugs, medical equipment and supplies, select services from registered medical practitioners, vision care, dental care and more.
  2. Why do you need coverage even if you’re healthy?
    You need to obtain coverage before any unforeseen future accident or sickness since most individual health plans don’t cover the costs for conditions you have or may have had for a period of time prior to purchase.
  3. Does the health plan cover you while traveling?
    Even if your health plan includes some travel coverage, in most cases, it may not provide enough financial protection in the event of a serious illness or injury. Travel coverage can be purchased on its own and gives you the option to include additional travel coverage which provides up to $5 million in coverage and it pays first, before your health plan.
  4. Are you looking for dental coverage only?
    Individual plans also provide coverage for gaps that may exist in your employer sponsored health plan.
  5. What is the health insurer’s reputation for service?
    The service your benefit provider provides is as important as the benefits you choose. Are they known for quick and hassle-free claim payments? How friendly and professional are their representatives? Do they offer easy-to-use self-service? Do your homework and shop around. Seek advice before purchasing a health plan.
  6. Be sure to consider all of your options carefully
    You’re looking for a plan to help protect you and your family from the unexpected costs of health care. You want a plan that provides the coverage that you’re looking for — at a reasonable cost.

* Diversified Health offers the service of direct billing for your health treatments, so you have one less chore to deal with.

/0 Comments/by
, , ,

Orthotic FAQ | Advanced Health Care Products Victoria

Orthotic FAQ | Advanced Health Care Products VictoriaA custom orthotic is a biomechanical medical appliance designed to align the foot and ankle into the most anatomically efficient position.  Orthotics work by decreasing high-pressure areas, stabilizing foot alignment and cushioning the foot.

Custom orthotics reduce stress and strain on your body by bringing your feet back into proper alignment by re-aligning the foot and redirecting / reducing certain motion that take place during the gait cycle.

The longer you wear your orthotics, the more benefit you will get out of them. If your daily activities require that you change your footwear; you should have a second pair of orthotics designed for that specific activity.  The type of orthotic depends on many factors including lifestyle, athletic activities (i.e., walking, running), foot type, and the problems that are being encountered.  Remember that the orthotics will not permanently change your anatomy and will only “work” when you are standing or walking on them.

Custom orthotics are used to relieve symptoms of common injuries, such as plantar fasciitis, over-pronation, under-pronation,  and various foot and ankle injuries, as well as helping individuals with diabetes or arthritis. Orthotics complement other treatments such as physiotherapy and chiropractic.

The symptoms of poor foot mechanics can include any one of the following:

  • Localized foot pain
  • Bunions, hammer toes
  • Arch/heel pain
  • Leg/knee pain
  • Hip or back pain – even neck pain

Custom orthotics work to realign the structure of your foot, so you may feel pressure in some areas of the orthotic. When you start wearing your orthotics, it is normal for the orthotics to feel strange; however, properly fitted orthotics should not cause any new pain, blistering or redness.

Keep in mind that your shoes act as a foundation for the foot and provide a stable base for an orthotic to sit on. It is important to wear appropriate footwear, as the footwear itself is part of the treatment.  A foot orthotic can be rendered ineffective by placing it in an inferior shoe or runner.

Although symptomatic relief will not occur over night, consistently wearing your orthotics for a period of time will realign your foot, allow healing to occur and help position your foot so you will be using the right muscles at the right time, minimizing fatigue and allowing your muscles to be used more efficiently.

Talk to your health care practitioner and see if you are a good candidate for custom orthotics.

/0 Comments/by