Monday, December 20, 2010

Tips to reduce insomnia

There are some simple ways to reduce insomnia disorders

1. Do exercise regularly. several studies have shown that regular exercise can help people experiencing problems with sleep. Exercise should be done in the morning and not a few minutes before bedtime. With exercise, a more optimal health so the body can fight stress better.
2. Avoid eating and drinking too much before bedtime. Foods that too much will cause the stomach to be uncomfortable, while drinking too much will cause frequent backward to urinate.
3. Sleep in a comfortable environment. At bedtime, turn off the lights, turn off the things that make noise, make sure you are comfortable with the temperature of the room to sleep. Keep your clock from view because it can create anxiety because they can not sleep while the clock more soluble.

4. Reduce consumption of drinks that are stimulants or who makes you awake, such as tea, coffee, alcohol and cigarettes. This drink will cause you to wake up which of course is not required if you want to sleep.
5. Eating - a little snack containing carbohydrate before bed, if available, add a glass of warm milk.
6. Bathe with warm water 30 minutes or one hour before bedtime. Warm water will cause sedation or stimulate sleep. It also reduces body tension.
7. Stop watching TV, reading books, at least an hour before bedtime.
8. Use the bed only for sleeping. This will help the body adjust to the environment in which to sleep. While lying in bed, then there will be a stimulus to sleep.
9. Doing regular relaxation activities. Listening to music, practicing breathing and meditation will help slow down the process that occurs in the body so that your body becomes more relaxed. This situation will make it easier to sleep.
10. Clear your mind. Eliminate all fears that descend mind. One way to do this is to write down all ideas through the media blogs
11. Sleep and wake up in a regular time period every day. Sleep time of chaos will further disrupt sleep.
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Insomnia is a symptom of sleep disorders in the form of recurrent difficulties to sleep or maintaining sleep, although there is a chance for it. The symptoms are typically followed by functional impairment while awake.
Insomnia is often caused by an illness or due to psychological problems. This is usually exacerbated by unhealthy behaviors, such as irregular hours of sleep, frequent late nights and caffeine use. In this case, medical or psychological assistance will be required. One of psychological therapy that effectively deal with insomnia is cognitive therapy. In such therapy, a patient is taught to improve sleep habits and eliminate counter-productive assumptions about sleep.

Many insomniacs dependent on sleeping pills and other sedative substances to be rested. All sedative drugs have the potential to cause psychological dependence form of assumption that they can not sleep without the drug.

Insomnia Causes

Causes of sleep disorders are usually divided into 3 conditions, ie, medical conditions, psychiatric conditions and environmental conditions.

Some medical conditions that can cause sleep disorders are:
1. Disturbances in the heart such as heart failure and ischemia in coronary artery
2. Stroke, degenerative conditions, dementia, sleep disorders due to CNS disorders
3. Hypothyroidism, menopause, menstrual cycle, pregnancy, and hipogonadism
4. Obstructive pulmonary disorders, asthma, pickwikian syndrome
5. Disease vomit gastric fluids
6. Disturbances in the blood
7. The use of drugs such as decongestants, koritokosteroid, and bronchodilators
8. Other conditions such as fever, pain and infection

Some psychological condition that can that can cause sleep disorders.
1. Depression can cause disturbances in REM (rapid eye movement)
2. Post Trauma Syndrome
3. Psychotropic drugs
4. Stress
5. Tense-anxious

Some environmental conditions that can cause sleep disorders
1. Life-threatening events or events that have a high stress
2. Impaired sleep cycle due to irregular working hours (evening and morning)
3. Noisy environment, cold, or too hot

Insomnia is not a disease, but is a phenomenon which has various causes, such as emotional disorders, physical disorders and drug use.
Insomnia can affect all age groups. However, the incidence of insomnia increases with age. This may be caused by stress that often gets attacked by people who are older. In addition, women more often said to suffer from insomnia than men.
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Sunday, December 19, 2010

How To Overcome and Food for Migraine Suffer

How to relieve pain due to migraine

1. Rest.
Due to their sensitivity to light, it is advisable to rest in a dark and quiet. Stay away from the sources and the luminous light crowd. Settle down and try to sleep.
2. Compress the head with an ice / cold water.
Compress the affected part with ice or cold water, to help constrict blood vessels.
3. Steer clear of migraine trigger factors.
4. Warm the neck.
Rest your neck bone, because the neck is one part of the body that works hard supporting the head. Fatigue in the neck can trigger head pain. During a break, try to warm the neck or give a little gentle massage.

5. Drinking painkillers.
There are lots of painkillers in the form of analgesic, antipyretic and aspirin. But do not take any medication, ask for a drug that has been recommended by your doctor.

Food and Drink Recommendation For people with migraine:

1. White Water
Dehydration can cause headaches, because it decreases blood volume and blood flow affect the rhythm. Maintain body fluids by drinking at least two and a half liters of water a day.

2. Oatmeal
These foods release energy slowly, so that helps maintain blood sugar levels more stable.

3. Nuts
Just as porridge, beans also release energy slowly.

4. Ginger
Ginger can reduce discomfort in the stomach (nausea), which usually come with a headache. Drinks or ginger biscuits, can be consumed as food additives.

5. Low-fat foods
Control blood fat with low-fat foods, because it is associated with migraine. Reduce fried foods, sauces and saturated fatty foods. Meet the needs of protein from fish or poultry meat.

source :
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This disease affects more women. Migraine is a disease that attacks the brain and cause pain both physically and emotionally. Cerebral blood vessel dilation and inflammation is one of why the head ache. Although not known for certain causes, generally this disease is an inherited disease.

What can be done is to try to prevent attacks of headaches and reduce pain when the attack occurred. Sometimes the attacks are not only attacking one side of the head but to attack both sides of the head.

Before the pulse strike the head, usually the patient will experience symptoms such as seeing a blinking light or commonly referred to as dizzy, seeing dark spots, wavy, saw the object becomes smaller, sensitive to the sight and sound or tingling in hands and feet. By emotion, a sign that can be experienced as anxiety, irritability, or stress. These symptoms are not always sure because every migraine sufferer may experience symptoms differently.

Migraine Triggers

One way to avoid migraine attacks is by knowing what the cause of the attack. It is important to know the triggers that can cause migraine attacks. Avoiding the triggers means that increase the likelihood of migraine. Some triggers of migraines include:

* Changes in estrogen
There is lots of the hormone estrogen in women may trigger a migraine. Especially when the number of estogen is not stable, for example at the time before and during menstruation, during pregnancy, contraceptive use, or if you are undergoing hormone therapy.
* Stimulation of the body senses
The light is too bright, the sound is too loud, or a particular smell that was overpowering as the smell of perfume and cigarette smoke can be a trigger.
* Changes in weather
Changes in extreme weather or not stabilized and the air pressure changes can trigger migraine.
* Unusual sleep schedule
If your sleep patterns are not as usual. For example, a short period of sleep and even sleeping too long can make you experience a migraine. If you're new to travel, jet lag can also be the cause.
* Fatigue
Exercise or physical activity that is heavier than usual to increase the likelihood of migraine.
* Food and Beverage
The content contained in foods and beverages can be a trigger. Alcoholic beverages such as beer and wine or the content of caffeine found in coffee should be avoided. Mengkonsusmsi brown, old cheese, food containing MSG or preservatives is also a migraine trigger.

Trigger the one shown above are some common triggers, but no guarantee is the trigger of your migraine as migraine triggers in each of us could be different. To be able to find out what triggers your migraines, make a note of when the migraine attack, what you eat or drink, what activities are done before you experience a migraine. Note is made every time the migraine attack. By analyzing the records, are expected to know what triggers your migraines.

Prevent migraines

No doubt, one of the causes of migraine is due to the heavy thoughts. For that, try to calm your mind. Perform relaxation of mind, for example by doing your hobby, gardening, listening to music or other activities fun for you.

In addition to the mind, physically also need to receive training in order to stay in top shape, exercise regularly should be a matter that can not be forgotten. Sport is a sport which should be selected with a mild physical activity, such as walking, aerobics, or cycling.

Good sleep patterns will support health and prevent migraine attacks you. Sleep should be in sufficient time, the term of adults should sleep for 6-8 hours a day. If possible, should sleep and wake at the same time every day.

If you are currently running the hormone therapy, should discuss this with your doctor for a solution can be given. This is because migraines can be caused by changes in hormone estrogen.

Treating Migraine

The first step that can be done when the migraine attack is to try to relax and calm the mind. Sleep in a quiet and dark place while trying to relax. You can put ice that has been wrapped in cloth to be placed behind the head. Then do the gentle massage on the head.

If you are frequently attacked by migraine, we encourage you to consult a doctor to get proper treatment. In addition, the examination is also useful to know for sure if the headache you're experiencing is a migraine disease or other headaches because sometimes, other head disease showing symptoms similar to migraine. Continue to live a healthy lifestyle and avoiding migraine triggers for migraines are not approached.

source :
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Types and Factors of Migraine

Type - type of Migraine

Migraine is divided into four groups, namely:
Common migraine
Most migraine sufferers generally suffer from migraine this group, with symptoms such as throbbing pain on one side of the head with moderate to severe intensity. If it is severe, the patient can not move because it always felt nausea, vomiting, sensitivity to light, sounds and smells. The pain will go away within 4 to 72 hours.
Classical Migraine
This type of migraine is generally preceded by symptoms called aura, which is visually impaired like seeing wavy lines, bright light, dark spots or can not see objects clearly.

Other aura symptoms, is a sense of tingling or numbness in the hand. Most people can not pronounce the words properly, felt numbness in the hand, shoulder, or face, or feel weak on one side of his body, or feel confused.
Patients may experience one or several kinds of symptoms, although not arise simultaneously. Symptoms generally occur 30 minutes prior to this pain, can be lost or survive until the pain in his head to attack.
Menstrual Migraine
Migraine is typically arise several days before, during or after menstruation. Migraine sufferers will know that he was feeling, dealing with her menstrual cycle. The pain is felt, could be as common or classical migraine.
Migraine Complications
This type of migraine is often accompanied by nervous system disorders, such as numbness and tingling of the skin, difficulty speaking or understanding speech, inability to move arms or legs. Neurological symptoms can persist despite the migraine had been cured.

Migraine trigger factors

- Consumption of certain foods
- Sleeping too much or lack of sleep
- Not eating
- Changes in weather or air pressure
- Stress or emotional distress
- The smell was terrible or cigarette smoke
- A very bright light or reflection of sunlight.

Migraine sufferers should be cautious in consuming the food, because there are some foods that can trigger a migraine (although depending on the sensitivity of each individual), for example:

1. Alcohol
Alcohol including diuretics or substances that cause dehydration, which can trigger migraines. Although red wine has a dual function in the opposite, because it is rich in phenolic element which is very good for the heart, but red wine can also trigger migraines.

2. Caffeine
Despite taking it helps relieve migraines, but actually it is not recommended be done for the sufferer. Because if they are addicted, less consumption of caffeine will actually trigger a migraine. When you just want to stop the migraine, one glass is enough.

3. Cheese
Although still pros and cons, but some experts say the cheese is one of the triggers of migraine. Tyramin amino acid element contained in the cheese, expected to lead to a headache because it reduces the levels of serotonin in the brain that disrupt the rhythm of blood flow.

4. Food Additives
The migraine sufferer is generally said that they are very sensitive to foods that contain MSG, Nitrite, aspartame (artificial sweetener), tetrazin and sulfite (found in alcoholic beverages and wine).

FOOD & DRINK RECOMMENDATIONS FOR people with migraine:

1. White Water
Dehydration can cause headaches, because it decreases blood volume and blood flow affect the rhythm. Maintain body fluids by drinking at least two and a half liters of water a day.

2. Oatmeal
These foods release energy slowly, so that helps maintain blood sugar levels more stable.

3. Nuts
Just as porridge, beans also release energy slowly.

4. Ginger
Ginger can reduce discomfort in the stomach (nausea), which usually come with a headache. Drinks or ginger biscuits, can be consumed as food additives.

5. Low-fat foods
Control blood fat with low-fat foods, because it is associated with migraine. Reduce fried foods, sauces and saturated fatty foods. Meet the needs of protein from fish or poultry meat.

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Friday, September 3, 2010

Bye - bye Obesity

In my previous articles, I have been reviewing ways to overcome obesity. Here, I'll add some tips so we can say goodbye to obesity, and look attractive.
It is because obesity is not only disturb the appearance but also health-threatening obesity. Do the following steps and say goodbye to overweight.

- Limit calories
Basically, in order not to our fatness "only" need to eat foods with lower calorie amount of calories burned.

- Drinking water
Usually within a day if you could spend a glass of juice, soda, or alcoholic beverages, from now replace with plain water. With this simple way you have to reduce calorie intake per day.

- Sport 15-20 minutes.
If you have problems with weight, you usually also have a problem with exercise habits. Maybe it's because you're too impose themselves. Enough exercise for 15 minutes every day will burn 100-150 calories, depending on body weight and metabolism.

- Replace snacks
Potato chips, fried foods, and other snack foods do not actually contain less calories. If you're used to snacking all day, have it replaced with a vegetable or fruit. Also stay away from sugar-rich snacks such as donuts, chocolate, or ice cream.

- Having sex
Intimate with a partner is one of physical activity not only fun, but also can burn calories. But of course you're not just doing it for three minutes, but 15 minutes. If done every day, the number of calories burned to reach 150.

- Healthy Breakfast
Skipping breakfast can actually make the body weak and very hungry at noon. Choose a healthy breakfast, such as vegetable sandwich or oatmeal.

- Reduce the butter
Reduce the habit of buttering bread or other foods because you can reduce 200-300 calories per day.

- Eat slowly
Enjoy each mouthful and chew food slowly so you feel full faster. If you are still tempted to spend a portion of food again, wait 20 minutes, usually it will go away hungry.
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