Tuesday, 21 March 2017

Causes of Insomnia

You cannot fall asleep even when you are tired and sleepy; you wake up frequently and cannot go back to sleep; you wake up too early for your standards…if you are experiencing any or all of these symptoms – you might be suffering from insomnia. While it is alright to know the insomnia symptoms, but more important is to know why you cannot go to sleep.

 As once you know the cause of insomnia – you are a couple of steps ahead on your way to recovering from the distressing condition.
If you believe in the saying that there is no smoke without a fire, then you should also realize that insomnia symptoms will not happen without a cause. Broadly speaking the cause of insomnia can be broken down into two classes: psychological or non-medical and medical cause of insomnia.
Insomnia can be classified according to the duration of the symptoms as well as according to the causes.

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 In the second category, there can be primary cause of insomnia and secondary cause of insomnia. The primary causes include those not related to any other medication or psychological disorder and the secondary causes of insomnia have a direct bearing to medical issues.

What are the non-medical causes of insomnia?
Bedroom environment including room temperature, lighting, noisiness, unfamiliarity are some of the causes of insomnia. Working in different shifts often disturbs the circadian rhythm, disturbing normal sleeping patterns. Jet lag could also be a culprit.

There are several emotional issues which may leave us mentally devastated resulting in insomnia. Job loss, death of a spouse or a child, divorce, marital disharmony, family disputes are some of the common causes of insomnia, which are non-medical by nature.
Stimulants like methamphetamine hydrochloride, excessive use of caffeine, tobacco and alcohol can be viable causes of insomnia.

This category also includes substance abuse and use of narcotics.
What are the medical causes of insomnia?

There are several health disorders which can be the cause of insomnia. These include respiratory disorders or conditions affecting your breathing patters. Other disease conditions which can provide causes of insomnia include diabetes, arthritic pain, heart ailments, asthma. Health conditions like obesity can be responsible for your insomnia. This health condition often leads to another condition called GERD or gastroesophageal reflux disorder and heartburn, both contributing factors to insomnia. Chronic pains, hyperthyroidism, Parkinson’s disease are other medical causes of insomnia.

There is no denying that the causes of insomnia are difficult to find and takes time and energy but they are critical for the right diagnosis of the underlying condition. Many causes of insomnia can be traced back to poor lifestyle choices, stressful work environment, imbalanced diet, lack of exercise, past trauma or mental problems, chemical imbalances in the brain, etc.
What are the most common causes of insomnia?

Rampant and excessive use of stimulants like coffee, tea and aerated sweetened drinks in the late evening or afternoon. Tobacco products also stimulate the heart and brain. Alcohol may induce sleep initially, but will wake you up from the deeper sleep stages.

Stress and depression might go hand in hand resulting in insomnia. People suffering from one or both these conditions would find it difficult to go to sleep and may resort to temporary measures like alcohol, etc, which further aggravate the situation.

Medication and health problems can be viable causes of insomnia. In case you are currently on some set of medications, you must talk to your doctor about how they may be interfering with your sleep. Your doctor may then adjust the dosage or completely change the medication.

Thursday, 16 March 2017

9 Tips for Better Exercises

A return to health through diet, stress management, and exercises does not need to be difficult. Even if it seems like a monumental task, there are some simple yet effective tips. Learn how to create a new and healthier life for yourself without feeling deprived or punished.

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Find an Exercise You Enjoy

Often times, we think of exercises as running on a treadmill or lifting weights at a gym. While those are excellent options, they are not for everyone. Think about activities that are fun but also happen to burn calories. Dance, swimming, yoga, boxing, rock climbing, water aerobics, walks, and other activities still help boost your metabolism without being monotonous or boring.

Learn To Cook Healthy Meals

It is easy to rely on convenience food, but this is an unhealthy option. Learning how to cook yourself can become a fun hobby. Discovering how to cook healthy meals also gives you control over what goes into your body. Consider what Joe Cross did in his documentary, ‘Fat, Sick, And Nearly Dead’, where he proves that lives can be changed through proper diet and exercise. Try taking a cooking class, asking a friend or relative to teach you, or simply grabbing a tasty looking recipe and giving it a try.

Additionally, juicing has become quite popular due to the movie Fat Sick & Nearly Dead by Joe Cross.

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Workout and Diet with a Friend

Having a friend support you in your weight loss efforts is a huge asset. You can support and encourage one another, try new activities or recipes together, and celebrate the victories. There are also plenty of support groups both online and in the community.

Keep a Journal

Writing in a journal is extremely good for your health. This allows you to process and reflect on events going on in your life. You can learn lessons and consider the outcomes that have developed from choices you have made.

Experience Nature

It is easy to get caught up in life, especially with demands like work and other responsibilities. Going out and experiencing nature can help keep things in perspective. When we combine this with exercise, we get both a mental and physical jump on our health. Consider going on a hike, kayaking, snowshoeing, or taking your bike on some trails. Turn your weekends into adventures instead of hibernating indoors in front of the computer or television.

Incorporate Exercise into Everyday Activities

Maintaining an active lifestyle can be done with small steps. Park far away from your destination when you go shopping. Consider riding your bike to work or for errands if it is possible. Roughhouse and engage in active play with your children. Perform chores or household tasks vigorously.


Meditation is not nearly as mysterious or difficult as it may seem. Find a quiet and stress-free area of your home. For example, stay away from obligations like a pile of bills or laundry that needs to be put away. Lower the lights and sit comfortably. Clear your mind by focusing on your breathing. Inhale for a count of five and exhale for a count of five. Adjust this number as your breathing slows down. If your mind starts to wander do not chastise yourself, simply bring your focus back to your breathing. Meditation helps lower stress levels while clearing your mind.

Eat More Natural Foods

Processed foods have become a staple for many households. However, these foods are often loaded with calories, sugar, and preservatives. What you eat and put into your body can slow down chronic kidney disease. Simple and natural eating when done in a balanced way will nourish your body with the necessary nutrients. Even replacing just a few snacks or one meal each day will help. One example is eating blueberries for a snack instead of blueberry flavored fruit bars. Read the nutrition facts on any food product. Generally speaking, the simpler and fewer ingredients there are, the better it is for you.

Consider Your Abilities

Do not push yourself into a diet or exercise program that is beyond your current capabilities. While your intentions are in the right place, doing so is an easy way to get discouraged. If it has been a long time since you have exercised, consider low impact activities like tai chi or water aerobics. As your athletic ability increases, you can adjust your workouts. The same goes for dieting. Do not crash diet or follow temporary diet fads. This will only ruin your metabolism and set you up for failure. If you cannot maintain a diet for the long term, it is not a valid option.

Becoming healthy is extremely important. You want to live a long and happy life, and making some small changes can help with this goal. Eat right, exercise, and manage stress. There are plenty of different options and strategies to help return you to a state of wellness.