Staying up late at night intentionally is not insomnia. If you find it difficult to fall asleep, or cannot sleep soundly for long, then it is indeed a case of insomnia. The inability to sleep can have terrible repercussions on your physical and psychological health.

A number of reasons could cause insomnia. Understanding the causes could help you identify your sleeplessness as insomnia and seek treatment right away.

What Health Issues cause Insomnia?

Here are some health problems of both the mind and body that can keep you awake  

  Stress Chronic stress and worry born out of our tense lives is a direct cause of insomnia. Long-term anxiety, panic disorders, as well as PTSD can induce sleeplessness.

  Irregular Sleep Patterns Your body would hate it if you deviate from the Circadian Rhythm   the body clock. It regulates the functions of your body, including your sleep patterns. But if you defy your body clock by sleeping at irregular hours   suppose you are staying up late to get some extra work done, or you may have opted for a night shift, or if you are experiencing a jet lag   then you will notice that when it is finally time for you to hit the bed, sleep will be elusive.

  Depression Depression is a horrific psychological disorder that makes a person lose interest in life itself. And one of the indicators of depression is loss of sleep. It is not just depression, but also other illnesses that cause psychological turbulence such as bipolar disorder and obsessive-compulsive disorders, triggering insomnia.

  Breathing Issues Sleep apnoea is a dangerous disorder that stops your breathing multiple times every night and will wake you up every time. Yet you will possibly not even remember waking up. However, this does disturb the quality of your sleep and affects your health adversely.

  Dementia Dementia is accompanied by a gradual loss of memory. But sometimes people who are suffering from dementia display anxiety, restlessness or even aggressive behaviour when it is time for them to go to bed. This is called the sundown syndrome and it might even keep them up all night.

  Pain Pain is one of the commonest reasons for losing sleep. Pain can originate due to any number of reasons   arthritis, a sprained joint, an injury, or if you are undergoing chemotherapy or radiotherapy, then it may keep you awake at night. This is actually a vicious circle because the inability to sleep will aggravate your pain. Talk to your doctor who will prescribe the appropriate pain medication.

  Parkinson s disease This disease is another reason behind insomnia. Parkinson s disease interferes with your nerve signals and this might cause disruption in your sleep.

  Menopause When a woman inches closer to her menopause, her body reduces the production of oestrogen and progesterone. This imbalance of hormones can trigger sleep loss.

How long can you go without sleeping?

There is no data on how long a human can function without sleep. The longest someone stayed awake is 11 days. Usually, the body cannot last that long without some sound shut-eye. Your brain flushes out the waste matter its cells produce during sleep. That is why even 24 hours without sleep can make your brain sluggish and disoriented. If you stay awake for more than 48 hours at a stretch, your cognitive abilities will start failing you. Sleep is instrumental to a healthy mind and body. If you are experiencing insomnia, talk to a doctor immediately or look up some remedies.

Health Problems That Keep You Awake!

If you have been that extremely skinny guy in your high school days, never getting picked for the soccer team, then it is time to fix that stubborn weight issue. Worry not, it s fairly easy, all you have to do is make changes in your diet. Diet is the primary component that can help gain weight.

Some tips you can follow and design your diet plan accordingly are mentioned below: 

Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you even start with fruits by eating an extra one every day. Ghee, oil or butter can not only help increase your weight, but it may increase weight by increasing your fat percentage in your body. Rather you can eat a proper well-nourished diet and increase your muscle mass and not only the fat accumulation in the body.

Carbohydrates are needed to gain weight but include healthier options like banana, potato, mango, whole grain, rice, etc. Instead of sugar-rich food items like chocolates and other junk food items. Carbohydrates are classified into simple and complex carbs. Reduce on your simple carbs like sugar and sweets which later on converts to fats. Complex carbs like whole grains, beans or fibre-rich vegetables and fruits can be consumed for a healthy weight gain.

Consume protein-rich food items after your workout to increase your muscle mass. And eat good fats like nuts and seeds in your diet. Eating a handful of pumpkin or flaxseeds is a good way to give your body the fat intake it needs. Though junk food items like vada pav or burgers are loaded with calories, they only increase body fat and not muscle mass. This is not the right way to go around. Every meal should comprise of carbs and protein. Post-workout nutrients and a well-balanced diet with the proper combination of carbohydrates and protein is the most important to maintain your muscle mass and weight gain process.
Sample Meal Plan -

To give you more opportunities to get the calories to gain weight, aim to eat 3 meals and 2-3 snacks a day. For breakfast, enjoy generous servings of whole grains like whole-wheat bread with beans or egg whites, paneer or Cereals and a glass of milk with nuts will be a good combination.

Mid-morning can be fruit juices, fruit milkshakes, 1-2 serving of fruit or granola bars. Lunch and dinner can be incorporated with 3-4 wholegrain chapattis with a serving of pulses, paneer, chicken or fish and a serving of vegetables with a portion of rice OR 1 bowl of khichdi which serves you with good cereal pulse combination. In between meals if you feel hungry you can have sprouts or roasted channa. Evening you can either grab a whole wheat sandwich, a whole wheat roll or a whole wheat sub.

Bedtime you can either have a glass of milk or either banana /mango/strawberry milkshake.

Right Ways To Gain Weight!

There are two primary factors that are more likely to cause a stroke in a person i.e age and a family history. While both are inevitable, this necessarily doesn t have to be the fate of a person. Brain stroke is entirely preventable as with the case of other diseases. By working on the potential health risk factors, a stroke can be prevented. Here is a list of few such steps which, when followed can pay rich dividends to a person facing the risk of a brain stroke:

Blood Pressure: Blood pressure is the single most important factor that can increase the chance of a brain stroke. If a perfect blood pressure reading seems too difficult to achieve, a more realistic blood pressure target of 140/190 should be aimed for. Some of the common steps in order to achieve an acceptable blood pressure figure include reducing salt in the diet, exercising on a daily basis, regular intake of fresh fruits & vegetables and fast processed food containing processed fats. Finally, quitting drinking and smoking goes a long way in ensuring that a person is safe from strokes.

Losing Weight: Obesity increases the risk of diabetes and blood pressure subsequently increasing the risk of a stroke. Being overweight, therefore greatly increases the odds of a stroke. A BMI of 25 should be maintained by engaging in activities such as walking, running and playing on a daily basis.

Regular Exercise: Exercise is a clear mandate for people facing an increased risk of brain strokes. A moderate intensity exercise schedule for a minimum of 5 days per week is necessary. Some simple steps in order to achieve this include taking the stairs while climbing, joining a fitness club, 30 minutes of daily walk in a day etc.

Moderate Drink: Surprising as it may sound, moderate drinking on a daily basis can dramatically reduce the risk of a brain stroke. Red wine should be the choice of preference in this case. It should be ensured that the level of drinking does not surpass more than a glass. Regular drinking in excessive quantity can increase the chance of brain stroke.

Check For Atrial Fibrillation: This is a disease that is related to the heart due to an irregular heartbeat. There is a possibility of the clots travelling to the brain causing a brain stroke. Certain possible symptoms of this disease such as palpitation of heart and shortness of breath should be checked with a doctor to negate the chance of brain stroke. Certain blood thinners like warfarin and aspirin can shield against atrial fibrillation. A doctor has to be consulted before starting any medication related to the heart.

Top Ways To Prevent A Brain Stroke

A Tennis elbow is a painful condition that affects the tendons due to a condition known as tendinitis, which causes inflammation. This condition will end up restricting the free movement of the elbow and the arm due to the pain and stiffness that it causes. This is due to the fact that these tendons are the tough band of connective tissues that hold the muscles and the lower arm with the bone. Repeated gripping motions and continued tugging as well as activities like weight lifting, tennis, squash and other like carpentry, painting writing and typing, can lead to this condition.

Here are a few methods of treatment and the questions that revolve around them.

Do I have to restrict my movements: Yes, when you have tennis elbow, the very first thing you must do is to give rest to the tendons by curbing those activities that have caused the condition or those which can aggravate the pain and stiffness. Lifting heavy objects, gripping things for prolong periods, other physical pursuits like tennis and other games and more will need to stop so that you do not stretch, strain or pull the tissue.
Can I take pain killers: Yes, you can take pain killers like ibuprofen and acetaminophen in case the pain is unbearable? Always ensure that an orthopedic specialist takes a look at your arm before prescribing the medicines to you.
Is an ice compress good for this pain: You can use the RICE method for acute pain that is less than 72 hours old. For more persistent pain, you must see a doctor. The RICE method refers to Rest, Ice, Compression and Elevation. In this method, you can keep your arm elevated and give it rest. You can also use an ice compress and keep it tightly wound with an elastic bandage so as to avoid swelling.
Can I take injections for this condition: Corticosteroid injections may be used for very severe cases. This contains the cortisol hormone and can give good results in the short run.
Are there any non-invasive methods for treatment: You can try non-invasive procedures like shock wave therapy which will help in fixing the pain and promote motion gradually. This procedure is usually conducted with the help of shock waves that are passed to the skin.
Is exercising a complete no: In this case, many orthopedic surgeons and doctors will ask you to go through physiotherapy so that you can get used to movements and motion after prolonged pain. These exercises will also strengthen the muscles of the area.
Talk to your doctor if the pain is particularly debilitating and discuss surgery for the same.

Tennis Elbow Treatment - What Are The FAQs Of It?

Lower back pain is a very common discomfort causing condition that occurs anywhere on the back below the ribs and above the legs. The pain is very common and it is faced by most individuals at least once during their lifetime.

The most basic measures to cure your lower back pain are exercising well, eating healthy and maintaining a good body posture at all times. Here are some of the common treatment options for reducing back pain.

Spinal Manipulation

It refers to an ancient form of therapy in which your back pain is treated externally. This form of treatment is quite similar to a massage treatment and helps to relax the muscles in the lower back area, thereby reducing the pain. It is usually done by osteopathic physicians, chiropractors, occupational therapists and physical therapists.

Neurostructural integration technique (NST)

The main role of this type of treatment is to naturally reset the affected area of the body in order to allow it to regain its normal form. The results usually begin to appear after at least 2 sessions of the therapy and the effects are long lasting in nature.

Acupuncture

This is an old technique which uses small needles at strategic locations on your skin. The main aim of the acupuncturists is to re-balance the flow of energy in your body and to ensure that you have an optimal level of energy in all parts of your body. This in turn helps to regain the normal state of your lower back if the right points on the body are targeted.

Other measures

Some preventive measures which ensure that the lower back pain does not recur are as follows:

1.Keep your spine straight and posture correct
2.Avoid excessive bending, stretching or weight lifting
3. Avoid heavy physical activities like sprinting
4.Regular and light exercising

Common Treatment Options For Back Pain

How Serious Are Seizures in Children

During a febrile seizure, the body of a child may convulse, shake and contract, the eyes may roll, and he or she may moan or become unconscious. This type of seizure is usually for a few minutes, but in rare cases can last up to 15 minutes.

Febrile seizures stop on their own while the fever persists until treated. While some children may feel sleepy afterwards, others do not have lasting effects.

Seizures in toddlers may be caused due to the following factors

Epilepsy

Epilepsy is defined categorically as two or more seizures without any acute cause. Epilepsy can occur at any age, but it is usually diagnosed in infants and young children.

Body temperature

Body temperature may indicate a crisis in small children. High body temperatures or low body temperature can cause seizures in a toddler. These types of seizures occur only once or twice in children two years or younger, often after an illness. This type of seizure due to the fortification of the body temperature is considered a febrile convulsion.

Dehydration

Febrile seizures can also occur due to dehydration. Dehydration is a direct result of a previous illness that included sweating and fever.

Physical condition

A child who is in poor physical condition can also be prone to seizures. Malnutrition or a body weakened by disease or illness makes small children more susceptible to crises.

Family History

Family history can play a role in toddlers or children with seizures. If a family member suffered from the tendency or had convulsions, particularly febrile seizures as a child, this trait can be inherited.

Treating febrile seizures

If your child has a febrile seizure, stay calm and:

Make sure your child is in a safe place and does not fall or hit something hard
Place your child on his side to prevent choking
Watch for signs of breathing difficulties, including any colour change in the face of your child
If the seizure lasts more than a few minutes or your child turns blue, it may be a more serious type of seizure; connect with doctors immediately

Febrile seizures can be frightening to witness, but remember they are fairly common and are not usually a symptom of a serious disease, and in most cases does not lead to other health problems.

How Serious Are Seizures in Children

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