Constipation & How To Deal With It

Constipation & How To Deal With It

Definition

Constipation is a common digestive system problem in which you have infrequent bowel movements, pass hard stools, or strain during bowel movements.

In terms of frequency, what constitutes constipation for one person may be normal for someone else. That's because the normal frequency of bowel movements varies widely — from three a day to three a week. What's normal for you may not be normal for someone else.

In general, though, you're probably experiencing constipation if you pass hard and dry stools less than three times a week. In some cases, constipation also may make you feel bloated or sluggish or experience discomfort or pain.

Fortunately, a few common-sense lifestyle changes, including getting more exercise, eating high-fiber foods and drinking plenty of water, can go a long way toward preventing or alleviating constipation.

Symptoms

Not having a bowel movement every day doesn't necessarily mean you're constipated. You're likely constipated, however, if you:

* Pass a hard stool fewer than three times a week
* Strain frequently during bowel movements
* Have abdominal bloating or discomfort

Causes

Normally, the waste products of digestion are propelled through your intestines by muscle contractions. In the large intestine, most of the water and salt in this mixture are reabsorbed because they're essential for many of your body's functions.

If too much water is absorbed or if the waste moves too slowly, you may become constipated. You may also experience constipation if the muscles you use to move your bowels aren't coordinated. This problem is called pelvic floor dysfunction (anismus) and it causes you to strain with most bowel movements, even soft ones. Stool moves through your colon but gets hung up in the rectum because of a lack of muscle coordination to empty your bowels.

A number of factors can cause an intestinal slowdown, including:

* Inadequate fluid intake
* A low-fiber diet
* Inattention to bowel habits
* Age
* Lack of physical activity
* Pregnancy
* Illness

Many medications, including those used to treat Parkinson's disease, high blood pressure and depression, also can cause constipation. The same is true of many narcotics. And frequent use of laxatives often aggravates and may even eventually cause constipation.

In rare cases, constipation may signal more serious medical conditions, such as colorectal cancer, hormonal disturbances or autoimmune diseases.

Sometimes young children are constipated because they forget to take time to use the toilet. And your toddler might become constipated during toilet training if he or she is afraid or unwilling to use the toilet.

Risk Factors

You're more likely to have problems with constipation if you're an older adult, are sedentary or bedridden, eat a diet that's low in fiber or don't drink enough fluids. You're also at risk if you take certain medications, including sedatives or narcotics, or you're receiving chemotherapy.

If you're pregnant, you may have bouts of constipation because of hormonal changes. Later in your pregnancy, pressure on your intestines from your uterus also can cause constipation.

When to Seek Medical Advice

See your doctor if you experience a recent, unexplained onset of constipation or change in bowel habits, or any of the following signs or symptoms, which might indicate a more serious health condition:

* Bowel movements just once or twice a week, despite corrective changes in diet or exercise
* Intense abdominal pain
* Blood in your stool
* Constipation that alternates with diarrhea
* Rectal pain
* Thin, pencil-like stools
* Unexplained weight loss

Tests and Diagnosis

A diagnosis of constipation generally depends on your medical history and a physical exam. Your doctor will first want to make sure you don't have a blockage in your small intestine or colon (intestinal obstruction), an endocrine condition, such as hypothyroidism, or an electrolyte disturbance, such as excessive calcium in the blood (hypercalcemia). He or she will also want to check your medications in case they may be causing your constipation.

You may undergo these diagnostic procedures:

* Electrolyte. This will be done if your doctor suspects an Electrolyte Imbalance, such as Hypokalemia or Hypercalsemia as the causes of your constipation.
* Stool analysis. In some cases, your doctor may request a stool sample, to be analyzed for the presence of hidden (occult) blood.
* Barium enema. In this test, the lining of your bowel is coated with a contrast dye (barium) so that your rectum, colon and sometimes a part of the small intestine can be clearly seen on an X-ray.
* Sigmoidoscopy. In this procedure, your doctor uses a lighted, flexible tube to examine your sigmoid colon and rectum.
* Colonoscopy. This diagnostic procedure allows your doctor to examine the entire colon with a flexible, camera-equipped tube.
* Anorectal manometry. In this procedure, your doctor inserts a narrow, flexible tube into your anus and rectum and then inflates a small balloon at the tip of the tube. This allows your doctor to measure the coordination of the muscles you use to move your bowel. You may undergo this test if your doctor suspects pelvic floor dysfunction.

Complications

Although constipation can be extremely bothersome, it usually isn't serious. If it persists, and especially if straining results, you may develop complications such as hemorrhoids and cracks or tears in your anus called abrasions or fissures.

Very severe or chronic constipation can sometimes cause a fecal impaction, a mass of hardened stool that you can't eliminate by a normal bowel movement. An impaction can be dangerous, and you may need to have it manually removed.

If you use Laxatives Frequently, you may develop Lazy Bowel Syndrome, a condition in which your bowels become dependent on laxatives to function properly. In fact, laxative use can cause a number of problems, including Poor Absorption of Vitamins and Other Nutrients, Damage to Your Intestinal Tract and Worsening Constipation.

Treatments and Drugs

Changes in your lifestyle may be the safest way to manage constipation. To help ease symptoms, try using a fiber supplement, such as Oat Bran, Metamucil, Konsyl or Citrucel. These natural supplements help make stools softer and are safe to use every day. Be sure to drink plenty of water or other fluids every day. Otherwise, fiber supplements can actually make your constipation worse. And add fiber to your diet slowly to avoid problems with gas.

Your doctor may recommend a Stool Softener, such as Mineral Oil or Docusate (Colace, Surfak), to soften fecal matter so that it passes through your intestines more easily. But don't rely on stool softeners on a regular basis because they can cause other problems.

Your doctor may also suggest that you take Milk of Magnesia, which acts as a Mild Laxative. Mineral Oil may interfere with the absorption of fat-soluble vitamins and can cause a serious form of pneumonia if it's accidentally inhaled (aspirated) into your lungs, so don't take mineral oil just before you lie down.

Other Approaches

If pelvic floor dysfunction is the cause of your constipation, your doctor may suggest biofeedback as a treatment. This technique may help you learn to better coordinate the muscles you use to defecate.

If you're pregnant — and in general — it's a good idea to check with your doctor before using any laxatives other than fiber supplements. Try eating lots of high-fiber foods, such as fruits, vegetables and whole grains. It's a good idea to check the content of prepared foods because not all foods claiming to be high in fiber actually are. Drink plenty of fluids and get as much exercise as you can. Swimming and walking are good choices.

Prevention

To help prevent constipation:

* Eat fiber regularly. Choose lots of high-fiber foods, including fruits, vegetables, beans and whole-grain cereals and breads. Experiment to see if particular fruits or vegetables have a laxative effect for you. Adding fiber to your diet gradually may help reduce gas and bloating.
* Limit problem foods. Foods that are high in fat and sugar and those that tend to be low in fiber content, such as ice cream, cheese and processed foods, may cause or aggravate constipation.
* Drink plenty of liquids. The exact amount of water and other fluids you should drink each day varies and depends on your age, sex, health, activity level and other factors.
* Increase your physical activity. Engage in regular exercise, such as walking, biking or swimming, on most days.
* Heed nature's call. The longer you delay going to the toilet once you feel the urge, the more water that's absorbed from stool and the harder it becomes.
* Try fiber supplements. Over-the-counter products such as Metamucil and Citrucel can help keep stools soft and regular. Check with your doctor about using stool softeners. If you use fiber supplements, be sure to drink plenty of water or other fluids every day. Otherwise, fiber supplements may cause constipation or make constipation worse. Add fiber to your diet slowly to avoid problems with gas.
* Don't rely on stimulant laxatives. These include products such as Correctol and Dulcolax, which cause muscle contractions in the intestines. Habitual use can damage your bowels and make constipation worse. For occasional relief try saline laxatives, such as milk of magnesia. Saline laxatives draw water into the colon to allow stool to pass easier. Keep in mind that long-term use of laxatives can cause dependency. For constipated children, give them plenty of fluids to drink, but avoid giving them laxatives unless your doctor says it's OK.

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All About Hyponatremia

All About Hyponatremia

Definition

Hyponatremia is an abnormally low concentration of sodium in your blood.

When your blood sodium is too low, your cells malfunction — causing swelling. In chronic hyponatremia, sodium levels drop gradually over several days or weeks — and symptoms are typically moderate. In acute hyponatremia, sodium levels drop rapidly — resulting in potentially dangerous effects, such as rapid brain swelling, which can result in coma and death.

Hyponatremia occurs when the sodium in your blood is diluted by excess water. Hyponatremia may result from medical conditions that impair excretion of water from your body, or by a significant increase in water consumption, such as by athletes competing in marathons and other high-endurance events.

Treatment focuses on the underlying condition and may include intravenous fluids and medications.

Symptoms

Hyponatremia symptoms may include:

* Nausea and vomiting
* Headache
* Confusion
* Lethargy
* Fatigue
* Appetite loss
* Restlessness and irritability
* Muscle weakness, spasms or cramps
* Seizures
* Decreased consciousness or coma

Causes

Sodium is a key component of your body. It's an electrolyte and helps carry nerve impulses between cells. It helps maintain normal blood pressure, it's essential for your nervous system to accomplish muscle movement, and it regulates the fluids in and around your cells.

Normal blood plasma contains between 136 and 145 milliequivalents per liter (mEq/L) of sodium. Hyponatremia occurs when the sodium in your blood falls below 135 mEq/L.

When the sodium levels in your blood become too low, excess water enters your cells — causing them to swell. This swelling is especially dangerous to your brain because it's confined by your skull and unable to expand.

Hyponatremia is typically the result of a medical condition that impairs the excretion of water from your body, or the excessive consumption of water. The imbalance between sodium and water in your blood may occur in three primary ways:

* Hypervolemic hyponatremia. In hypervolemic hyponatremia, excess water — commonly the result of kidney failure, heart failure or liver failure — dilutes the sodium concentration, causing low sodium levels.
* Euvolemic hyponatremia. Normal water levels combined with low sodium levels (commonly due to chronic health conditions, cancer or certain medications) can lead to euvolemic hyponatremia.
* Hypovolemic hyponatremia. In hypovolemic hyponatremia, your water and sodium levels are both low. This may occur, for example, when exercising in the heat without replenishing your fluids or with marked blood loss.

Hyponatremia causes may include:

* Consuming excessive water during exercise. Because you lose sodium through sweat, drinking too much water during endurance activities, such as marathons and triathlons, can dilute the sodium content of your blood.
* Hormonal changes due to adrenal gland insufficiency (Addison's disease). Your adrenal glands produce hormones that help maintain your body's balance of sodium, potassium and water.
* Hormonal changes due to an underactive thyroid (hypothyroidism). Hypothyroidism may result in a low blood sodium level.
* Diuretics (water pills) — especially thiazide diuretics. Diuretics work by making your body excrete more sodium in urine.
* Syndrome of inappropriate anti-diuretic hormone (SIADH). In this condition, high levels of the anti-diuretic hormone (ADH) are produced, causing your body to retain water instead of excreting it in your urine.
* Primary polydipsia. In this condition, your thirst increases significantly, causing increased fluid intake.
* Certain medications. Some medications, such as some antidepressants and pain medications, can cause you to urinate or perspire more than normal.
* Chronic, severe vomiting or diarrhea. This causes your body to lose fluids and electrolytes, such as sodium.
* Dehydration. In dehydration, your body loses fluids and electrolytes.
* Diet. Consuming a low-sodium diet combined with excessive water intake for prolonged periods can disturb the proper balance between sodium and fluids in your blood.
* Cirrhosis. Liver disease can cause fluids to accumulate in your body.
* Kidney problems. Kidney failure and other kidney disease may render your body unable to efficiently remove excess fluids from your body.
* Congestive heart failure. The condition causes your abdomen and lower extremities to retain fluids.

Risk factors

The following factors may increase your risk of hyponatremia:

* Age. Low blood sodium is more common in older adults. This is due to age-related changes and increased prevalence of chronic disease that may impair your body's normal sodium balance.
* Sex. Hyponatremia is more common in women than in men.
* Diet. You may be at an increased risk of hyponatremia if you are following a low-sodium diet, especially if combined with diuretic intake.
* Intensive physical activities. People who take part in marathons, ultramarathons, triathlons and other long-distance, high-intensity activities are at an increased risk of hyponatremia.
* Climate. Not being acclimated to hot weather can increase the amount of sodium you lose through sweating during exercise.
* Conditions that impair your body's water excretion. Medical conditions that may increase your risk of hyponatremia include kidney disease, syndrome of inappropriate anti-diuretic hormone (SIADH) and heart failure, among others.

When to seek medical advice

If you take part in high-intensity activities, such as marathons, have a medical condition that increases your risk for hyponatremia, or have other risk factors for hyponatremia and you exhibit the signs and symptoms of low blood sodium, see your doctor.

Tests and diagnosis

Your doctor will take a medical history and conduct a physical examination. He or she will likely ask about your signs and symptoms, and whether you've experienced recent vomiting, diarrhea, or other significant fluid loss.

Because the signs and symptoms of hyponatremia are nonspecific and occur in many conditions, it's impossible to diagnose the condition based on a physical exam alone. To confirm low blood sodium, laboratory tests — including blood tests and possibly urine tests — are necessary.

Complications

Untreated, acute hyponatremia — the form of hyponatremia in which sodium levels fall rapidly — can lead to rapid swelling of your brain, resulting in coma and death.

Treatments and drugs

Hyponatremia treatment is directed at the underlying cause, if it can be identified and corrected.

If you have moderate, chronic hyponatremia due to the use of diuretics or excessive water consumption, your doctor may advise you to temporarily cut back on fluids or adjust your diuretic use to increase the level of sodium in your blood.

If you have severe, acute hyponatremia, more aggressive treatment is required. Options include:

* Intravenous fluids. Your doctor may recommend intravenous (IV) administration of a sodium solution to raise the sodium levels in your blood. This often requires a stay in the hospital.
* Medications. You may take medications to manage the signs and symptoms of hyponatremia, such as headache, nausea and seizures.
* Hormone injections. If adrenal insufficiency (Addison's disease) is the cause of hyponatremia, you may undergo hormone injections to correct the condition.

Prevention

The following measures may help you prevent hyponatremia:

* Treat associated conditions. Getting treatment for conditions that contribute to hyponatremia, such as adrenal insufficiency, can help prevent you from experiencing low blood sodium.
* Educate yourself. If you have a medical condition that increases your risk of hyponatremia or you take diuretic medications, be aware of the signs and symptoms of low blood sodium.
* Take precautions during high-intensity activities. Guidelines from the International Marathon Medical Directors Association advise runners to drink only as much fluid as they lose due to sweating during a race. Athletes should drink no more than 31 ounces of water per hour during extended exercise.
* Consider drinking sports beverages during demanding activities. Ask your doctor about replacing water with sports beverages that contain electrolytes when participating in endurance events such as marathons, triathlons and other demanding activities.
* Drink water in moderation. Drinking water is vital for your health, so make sure you have a sufficient daily intake of fluids. But don't overdo it.

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What Is Naproxen Test ? Fever Of Unknown Origin

What Is Naproxen Test? Fever Of Unknown Origin

Introduction

Fever of whatever etiology still remains a perplexing problem to both clinicians and investigators. Despite its established role as a Cardinal Sign of Infection, it remains elusive if not surprising in terms of final outcome. Increasingly, its role in Connective Tissue Diseases, Malignancies and Other Inflamatory isorders is slowly supplanting the exclusivitly of the symptom to just infectious conditions.

The likely identification of the cause of fever is crucially dependent upon meticulous history-taking and thorough physical examination coupled with useful ancillary and laboratory procedures. A dilemma arises when the diagnostic aids do not provide the expected results. Subjecting the patient to more laboratory examinations may provide an ordeal rather than a diagnosis. Shotgun Antimicrobial Therapy May Result in a Superinfection rather than a cure. The need to categorized prolonged fever in terms of specific etiology is essential in establishing a direction for the clinician's plan of action. Clinical studies have shown that The Most Common Causes of Prolonged Fever are Infections and Neoplasm. Based on this premise the Naproxen Test may provide a simple and economical tool in the causative differentiation of fever.

A seven-year study by Chang confirmed that naproxen test value in differentiating between infections and neoplasm. Lysis of fever upon administration of the drug favors a presumptive diagnostic of neoplastic fever. On the other hand, failure points to an infectious cause.

Naproxen Test

Requirement

The patients were given Naproxen Sodium at 500 mg/tablet, one tablet every 12 hours p.c. for a total of 4 doses. Body temperature was taken orally every two hours prior.

Naproxen 500 mg/tablet Every 12 Hours P.C For 2 Days

Interpretation

Fever lysis after or within the time frame of drug administration was interpreted as suggestive of either a neoplastic condition or a connective tissue disease.
Nonresponse of the fever to the drug was taken to suggest an infectious condition.

Naproxen Administration was discontinued if any of the following were noted :

1). Hypersensitivity reaction,
2). Abdominal complaints, or
3). Patient refusal to take the drug.

Neoplastic Fever is the second most common cause of fever in cancer patients after infection. The establishment of the etiology of fever in patients with malignancy however, remains to be a challenging diagnostic scenario for clinicians. Distinguishing between infectious fever and neoplastic fever is of paramount importance in cancer patients because of the urgency and necessity for appropriate treatment in these immunocompromised hosts. Postulated pathogenic mechanisms for its occurrence include massive tumor necrosis, extensive neoplastic cell destruction, local inflammation due to ulceration of normal or malignant tissue, leucocytic infiltration of the neoplasm, interference with conjugation of pyrogenic steroids secondary to liver metastases and excessive heat production by tumor cells.

The more recent mechanism involves induction of pyrogenic cytokines such as tumor necrosis factor, interleukins 1 and 6 and interferon by the tumor cells itself or by host macrophages in response to the tumor. Cytokines stimulate production of prostaglandin E2 which act on the hypothalamus causing a change in the thermostatic set point. Naproxen is a non-steroidal anti-inflammatory drug which acts as an inhibitor of cyclooxygenase. It has been demonstrated to have both analgesic and antipyretic effects.

Dr. Chang pioneered the use of the 'Naproxen test' as a clinical tool in the differential diagnosis of fever of undetermined origin (FUO) in patients with cancer in a study conducted at the Oncology Unit of the Good Samaritan Hospital in Dayton, Ohio. The study population consisted of patients with FUO and suspected or diagnosed malignancy. Naproxen was administered at 250 mg twice a day orally at 12-hourly intervals for at least 3 days. The results of this study were promising. However validity was not established because of the lack of an independent, blind comparison with a reference standard. Instead, a correlation of the final diagnoses of FUO in all patients with their response to antibiotics and naproxen was done.

Subsequent observational studies on small groups of patients with specific malignancies similarly
had promising results, but likewise suffered from this critical flaw. This precluded further estimation of the sensitivity, specificity and likelihood ratios of the naproxen test. It is suggested that the more appropriate reference standard would be the absence of infection after extensive and thorough laboratory work-up coupled with the absence of any clinical deterioration without administration of any antibiotics on continued follow-up for at least a period of 2 weeks. Specifically, the more convincing evidence that a patient does not have any infection despite extensive work-up would be the non-deterioration of the patient in the absence of any antibiotics during a prolonged follow-up period.

With the advent of modern diagnostic technology, it is timely that the usefulness of this
test be re-evaluated in the present decade. In the Philippines, it is best that this test be validated in a tertiary center with a laboratory and radiology department that is equipped with highly sensitive diagnostic and imaging procedures that are needed to rule out any infection from bacterial, viral, fungal or parasitic etiology. Likewise the staff should be competent in the performance and interpretation of these procedures.

Larger studies with a spectrum that would be representative of both hematologic and solid tumors are needed to confirm or refute the naproxen test as a valid and accurate tool in discriminating between neoplastic and infectious fever. To date neoplastic fever remains a diagnosis of exclusion. If the potential predictive value of this inexpensive and easy to perform test could be established, prolonged empiric antibiotic therapy and extensive fever work-up could be minimized. Likewise, delay in institution of chemotherapy could be prevented. This could all translate into improved quality of care and quality of life for the patient in terms of less medical expenses, less discomfort and inconvenience for the patient.

Summary

1. The Naproxen Test was unequivocally positive in malignancies & connective tissue diseases.
2. Malignant Lymphoma was the most common malignancy.
3. Enteric Fever & Malaria were the most common infectious diseases with a true negative response. However, enteric fever also gave the highest false negative response.
4. Amoebic Liver Abscess, Extrapulmonary Tuberculosis, Viral Hepatitis, Pneumonia, Recurrent Urinary Tract Infection, & Pulmonary Tuberculosis
   

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Eat Bananas? Why Should I?

Eat Bananas? Why Should I?
Here Are Some Facts, Why You Should Eat Bananas?

Below are some facts about Bananas, One Of The Most Popular Fruits In The World :

1. About 50 percent of people who are allergic to latex are often also allergic to bananas.
2. Alexander the Great first came across bananas in India in 327 B.C.
3. Bananas were introduced to the United States at the 1876 Philadelphia Centennial Celebration, where they were sold wrapped in foil for 10 cents each.
4. Before Cavendish, Gros Michel was the main banana cultivar exported on a mass, commercial scale. In the mid-20th century, Gros Michel was ravaged by Panama disease and is no longer sold commercially.
5. Chiquita was initially called the United Fruit Company. In the 20th century, they played a controversial role in the politics of Central America, where they had vast holdings. The company earned the nickname of "The Octopus" in the region because they had their hands in so many political pots.
6. India is the #1 banana producer in the world.
7. In 2001, Britain recorded 300 incidents of injuries related to bananas. The majority of these involved people slipping on banana peels.
8. In Uganda, bananas are such a big part of the diet that the same word, matooke, is used for both "food" and "banana."
9. It is believed by many experts that bananas were the first fruit cultivated by humans.
10. It is believed that the Cavendish, like the Gros Michel, will be devastated by Panama disease within 20 years and will no longer be able to be produced commercially. This would be a difficult blow to the banana industry.
11. Panama disease, or Fusarium wilt, is a fungus that attacks banana plants. It was reported in Australia in the 19th century.
12. Plantains are a type of banana that are not as sweet and are usually cooked. While not as commonly eaten in North America, plantains are a dietary staple in many tropical regions.
13. Scientists are trying to develop a hybrid, disease-resistant banana.
14. The average American consumes 28 pounds of bananas per year.
15. The banana is the fruit of this herb.The cluster of bananas sold in supermarkets is a "hand" of bananas, while the individual bananas on the hand are called fingers.
16. The banana peel is edible, though perhaps not very palatable unless cooked.
17. The banana split was invented in 1904 by 23-year-old David Evans Strickler, an employee at the Tassel Pharmacy soda fountain in Latrobe, Pennsylvania.
18. The banana "tree" is not really a tree, but a giant herb.
19. The CIA-sponsored 1954 coup that overthrew the democratically-elected Guatemalan government headed by Jacobo Arbenz Guzmán is believed to be a direct result of influence by the United Fruit Company, which had an antagonistic relationship with the Arbenz government.
20. The most popular banana cultivar in the world is the Cavendish. This is the banana most often seen in U.S. and European markets.
21. The pejorative term "banana republic" was coined by American writer O. Henry. He used it in reference to Honduras, but the term became widely used in reference to any Latin American, Caribbean, or African country that was politically unstable, relied heavily on basic agriculture, and was not technologically advanced.
22. The song "Yes, We Have No Bananas" was released in 1923 and became a huge hit. It refers to the banana shortage at the time.
23. The strings that go up and down the length of bananas are called Phloem Bundles. They help distribute nutrients to every part of the growing bananas.
24. The yellow bananas that are most often sold in supermarkets are sometimes called "dessert bananas" because they are soft and sweet.
    
25. Worldwide, bananas are the fourth largest fruit crop.

Edited By C14

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Are You Snoring? Here Are Some Tips To Overcome Snoring Problems

Are You Snoring?
Here Are Some Tips To Overcome Snoring Problems

Why Are You Snoring?

Snoring in a person is caused due to obstruction in throat air passage and due to this the air will passed obstructed airway. By passing this obstructed airway, the air creating a turbulance circulation that created the snoring sound. Sometimes, kids having larger tonsils or adenoid tissues will snore due to the block caused by the extra largeness of these tissues. Further presence of any nasal deformities such as deformity in nasal septum may also result in snoring in a person.

Some Technique To Quit Snoring

There are some effective methods to stop snoring that have been recommended by Physicians, such as : Weight Reduction, Reducing The Intake Of Tranquilizers, Sedatives or Sleeping Pills,
Avoiding Alcohol, etc. Some of these methods have proven record for effectively stopping snoring in a person. Besides these basic technique, you will also have other treatments and remedies to get your snoring problem treated successfully. Just read this up.

Different Remedies and Varied Rate of Success

When it comes to various remedies, it is a fact that all remedies will not have the same type of effects on all persons and the effectiveness differs from person to person. For example, persons who tend to snore while sleeping on their backs will stop snoring when they are made to sleep on their sides.

But this particular remedy may not work if the person has any other health issue such as sleep apnea or other infections that can block the air passages (such as : tonsilitis). When it comes to using devices, then there are many different stop snoring devices besides snoring remedies and many of them are even patented and have exclusive trademarks.

In order to get effective relief from your snoring there are number of stop snoring assistive tips which when used will be of great help to you in stopping your snoring. However, as said earlier the effectiveness may vary from person to person and you may have to choose the best one that may prove to be very beneficial and effective to you.

Here Are The Few Tips To Overcome The Snoring Problem :

1. Try To Keep Your Head In An Elevated Position During Your Sleep

To keep your head elevated you can use either a thick pillow or more than one pillow. Whenever your head in an elevated position there will not be any pressure on your neck area and this will reduce the pressure on your throat airway and stop you from snoring. By elevate your head, you'll create an almost straight airway, that can prevent turbulance air wave.

2. Avoid Smoking, Consume Alcohol & Sedative Drugs

Many people tend to snore when they smoking or consume alcohol or use sedatives and hence it is better to avoid these things before going to bed in order to stop snoring. Want to quit smoking? Read This Article.

3. Avoid Consuming Some Dairy Products Before Go To Sleep

In one of the recent studies conducted it was found that consuming dairy products before going to sleep can result in snoring, as dairy products are capable of building mucus which is blocking the airway and responsible for snoring in a person. Try some organic food instead. Click Here For More Informations About Organic Food.

4. Get Some Exercise

Obese and overweight persons tend to snore more than their lesser weighing counterparts. This is due to the presence of extra muscles in ones neck area exerting unwanted pressure on the throat area. So a good exercise schedule coupled with a strict diet regime can help you to reduce your body weight and your body mass index, which can ease many pressure points in your body, and you will be able to stop your snoring. Want Simple Way For Overcome Obese. Read This & This One Too.

5. Changes Your Sleeping Position

As persons sleeping on their backs tend to snore, a simple technique of getting a tennis ball fixed on the back of such persons will prevent them from sleeping on their back and when they start sleeping on their sides, their snoring will also stop.

6. Obey Your Sleep Schedule

Try to maintain a strict sleeping schedule and never work late in night. A spoon of honey before bedtime can help you in reducing your snoring. Are you a student with a lot of work to be done? Want some tips for health & wellness in college student?. Read This Tips.

7. At Night - Don't Eat Till Totally Full

If you take a full meal during night it will push your diaphragm up and into your thoracic cavity making it difficult for you to breathe and this will result in snoring. Avoiding a square meal in the night is a good idea for snorers.

8. Avoid High Calories Food

Food items that are high in calories such as chocolates, cookies, cakes and pizzas might trigger snoring in you.

9. Turn Your Air Condition On

And before closing, if you can have an Air Condition then you can use it for reducing your snoring.

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Edited By C14

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Want To Quit Smoking ? Try This One

Want To Quit Smoking ? Try This Solution

If you smoke, we recommend that you definitely read this article! This article will tell you everything that you need to know about quitting smoking. Even if you are not really keen on quitting and are not sure why you should quit, we still recommend that you read this article just for the fun of it!

If you know anyone who smokes, we recommend that you read this article and tell them about it or direct them to read this article too.

Like all the other articles on http://neobots.blogspot.com, this article too is written in a very practical and realistic way. We are NOT going to give you sappy “tips”! We shall explain to you things that will help you understand what you are trying to accomplish so that accomplishing you goal of quitting smoking is possible.

Now, firstly, just incase you think that you do not want to quit smoking, let us tell you a little about what kind of effect smoking has.

Want To Become Old Much Faster? - Then Smoke!

You see, as you become old naturally, your arteries that carry the blood all around your body become “hard” and “narrow”. Because of this, blood starts to clot in them and there will be blockages caused in your arteries, which leads to all sorts of different problems.

For example:

* If the blood clots in the arteries that supply blood to the heart, you will get a heart attack. (Coronary Heart Disease).
* If the blood clots in the arteries that supply blood to the brain, you will get a stroke, you can become paralyzed for life etc. (Non Hemorragic Stroke).
* If the blood clots in the arteries that supply blood to the kidney, you will have kidney failure. (Chronic Kidney Disease).
* If the blood clots in the arteries that supply blood to the legs, you might have to amputate your leg. (Buerger's Disease).

All this is generally caused with age. As people become old, their arteries start to harden and their blood starts to clot. But, you if you are smoking, you can make all this happen much earlier. If you are smoking you can become much older, much faster!

Your blood will start to clot 10 years before that of non-smokers (on an average)! While you are still young and providing for a family, who depend on you, one day, suddenly you will have heart attack and die.

It’s one thing to die when you are old. It’s a completely other thing to die when you have a family that depends on you. We are not telling you to quit smoking because it is bad for your health. It is bad for your health! But so what? We are telling you to stop smoking because you CANNOT AFFORD TO DIE when you have a family dependent on you.

Okay, maybe you do not have a family who is dependent on you. Then why should you quit smoking? Tell us, do you have around Rs.1 lakh to throw into a fire and burn. If I took Rs.1 lakh from you and threw it into a fire and let it burn, will you allow me? Obviously not! Well that would be the cost of hospitalization, if you actually were to survive a heart attack, stoke etc. But most likely you will just die. So the question is, do you want to die?

If you are young and think that you will quit smoking later on in life, then you can forget about it. You are never going to quit smoking. The chemicals involved in smoking, like nicotine, have severe effects on your brain such that quitting smoking becomes very very difficult if you have been addicted for too long. So, even if you are young and intend to have a family at some in the future, we suggest you quit now!

But, the effects stated above are just some of the effects that smoking can cause. Here are some other things that smoking can do to you.

* Do you want to go blind?
* Do you want to die of cancer?
* Do you want to your teeth to fall off?
* Do you want your gums to swell up?
* Do you want to look older with a lot more wrinkles?

If nothing else till now has appealed to you, then maybe this point will:

For Men

Do you want to have kids? Well if you continue smoking there is a pretty good possibility that you will not be able to. Smoking increases the risk of erectile dysfunction (ED) by about 50 per cent.

Erection can't occur unless blood can flow freely into the penis, so these blood vessels have to be in good condition. As we said earlier, smoking can damage the blood vessels and cause them to degenerate reducing blood flow and the pressure of blood in the penis.

This effect increases over time, so if you haven't got problems now, things could change later.

For Women

Do you want to have kids? If you continue to smoke, there is a pretty good possibility that you will not be able to have a healthy child. Babies born to mothers that smoke are generally underweight. Smoking is also known to cause many pregnancy complications, rupture of membranes that can lead to heavy bleeding and cause the deaths of both the mother and the baby.

So, do you believe us that it is a good idea to quit smoking? You do! Great. Then let us get right to it. But first, let us get to understand why it becomes so hard for someone to quit smoking.

Well, the biggest problem with smoking is that it is addictive. Now, this is easy to say. But let us try to understand what we mean when we say “addictive”.

Basically, addictive substances like alcohol, drugs etc. are so because they make you feel happy or good when you take them. You see, the brain has a certain system called the “reward system”. To put it in a very crude way, the “reward system” is a little reward that the brain gives you when you do something that is healthy for the body. For example, when you eat your food on time, you will get a little reward from your brain. This reward is generally in the form of momentary happiness. And this momentary happiness is caused by a chemical called “dopamine” that is released by the brain when ever you do something right.

Now, addictive substances are addictive because they get the brain to release some “dopamine” even though you have not done anything healthy to deserve it. Because of this, people who consume this addictive substances, have the “dopamine” flowing though their bodies and they are constantly with the feeling of happiness.

When they are bored or sad or stressed out, they want to consume something that will get the “dopamine” flowing though their body so that they feel good again. So over time, the body gets used to the constant happy feeling. If you take it away from them, they cannot live without it!

“Nicotine” is one of the chemicals in cigarettes that has this effect. So basically, to stop smoking, you will need to get over this “nicotine” addiction.

Please note:
To be completely fair, nicotine has some other effects too except for just making you happy. It increases your blood sugar rate, increases your metabolism, reduces your appetite etc.

Now, here is the most important part! When your body gets addicted to nicotine, your body gets used to being constantly happy. So there are some changes that take place in the “reward system” to cope with the constant intake of nicotine and the constant flow of chemicals like “dopamine”. Your body adapts to the high nicotine intake. The “reward system” has to change.

Now, if you take away the nicotine and quit smoking, the body remains in the changed state for some time. Because of this, you will constantly feel the need to have a smoke just after you quit. But, here is the good news. If you stay away from nicotine for just “a month” your body will go back to it’s original way of working and you will not feel the immense need to smoke any more.

So, if you want to quit smoking, just quit for “one month” that is all! One month! If you stay away from your cigarettes for one month, the immense need to have a smoke will go away.

We are not saying, that the temptation will go away. Years later, after you quit smoking, you might still be tempted to go back to it. But, if you last for that first month without smoking, the temptation will reduce dramatically. So if you want to quit smoking, the task is very simple and very hard. Don’t smoke for just one month!

So, get up now. Throw all your cigarettes away. Now! Then go and tell everyone you know that you have quit smoking for the rest of your life. Don’t tell them that you have quit. Or that you are trying it out.

Tell each and everyone you know, especially the people who mean the most to you, that you have quit smoking for the rest of your life. We are asking you to do this because we want you to commit to yourself that you have quit. Telling everyone you know is a good first step.

FINAL STEP - HOW TO STOP ?

Now, this is a little complicated and we cannot give you the answer to this question. But what you need to find out is why do you find the need to smoke. Smoking gives you feeling of energy, alertness or happiness. Why do you think you need this feeling?

A large number of people smoke because their problem is stress. They see the “good feeling” that nicotine gives them as a way to cope with stress. That is why they smoke.

Why do you smoke? There must be a reason why you smoke. Find it out. If you too smoke because of stress, then it makes sense to deal with your stress problem. If you do not, so long as you have your stress problem, you will want to escape it by smoking.

One of the best ways to find out why you feel the need for smoking is to observe yourself and to see at what point of your day do you start smoking. What makes you want do this? Basically, you need to observe yourself and decide the answer to this question. Then you must solve the problem that causes you to smoke.

Avoid the rationalizations

Once you stop smoking, you will initially have to fight the very strong feeling that will try to get you to smoke again. Your mind will try to trick you into smoking by rationalizing it. Here are some common things that you might try to convince yourself about:

* I’ll just use it to get through this rough spot.
* Today is not a good day; I’ll quit tomorrow.
* It's my only bad quality.
* How bad is it, really? My uncle smoked all his life and he lived to be over 90.
* You've got to die of something.
* Life is no fun without smoking.

We are telling you this so that you know it is coming. You should know that this is what to expect. You should know that you must not convince yourself about these things. These are just tricks that your mind will try to play on you. Do not give in!

There are some other things that you can expect when you just quit smoking like anxiety, depression, stress etc. These will come initially. Be prepared for them.

Simple breathing technique

Here is a simple breathing technique to deal with the urges to smoke that you will have:

Every time you want a cigarette, do the following. Do it "three" times!

Inhale the deepest "lung-full" of air you can, and then, very slowly, exhale. Tighten your lips so that the air can come out slowly. As you exhale, close your eyes, and let your chin gradually sink over onto your chest. Visualize all the tension leaving your body, slowly draining out of your fingers and toes, just flowing on out.

This is a variation of a yoga technique and is very relaxing. If you practice this, you'll be able to use it for any future stressful situation you find yourself in. And it will be your greatest weapon during the strong cravings sure.

Stay Away From Alcohol, Sugar And Coffee

Do your very best to stay away from alcohol, sugar and coffee the first week or longer, as these tend to increase the desire for a cigarette. Avoid fatty foods, as your metabolism will slow down a bit without the nicotine, and you may gain weight.

Nibble on low calorie foods like celery, apples and carrots. Chew gum or suck on cinnamon sticks.

Stretch out your meals; eat slowly and wait a bit between bites.

After dinner, instead of a cigarette, treat yourself to a cup of mint tea or a peppermint candy.

Distract yourself. Make friends. Take a new class. Do whatever you need to do. But do not touch a cigarette.

As the month progresses, the urge to have a cigarette will go on reducing. At the end of the month, your body should be back to normal. Now, what is left is in your head. Now, if you even try to smoke once, you will be hooked so do not even touch a cigarette.

All this is much easier to say than do. These are just “tips” that sound good. YOU need to implement them. Forget everything else. For the first month, DO NOT TOUCH CIGERRETTS!

Print out and put up signs in your office, in your house, on your vehicle, everywhere. Tell the whole world that you are quitting. With enough dedication, we are sure you will be able to.

BEST OF LUCK!

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Heart Diseases and Vegans

Heart Diseases and Vegans

There can be many reasons for eating vegetarian diet more often, but it is a proven fact now that vegetarian diets carry more health benefits than non-vegetarian diets. One example can be seen with elimination of red meat from your diet. On an average, people who eat vegetarian diet usually have much lower levels of blood cholesterol, triglycerides and fats in general as compared to people who eat meat. This fact is regardless of any age factor, social status of people and even gender. High blood cholesterol and fat levels are found to be associated with higher risk of acquiring heart diseases. People who are lacto-ovo vegetarians, i.e., the one who eat eggs and dairy products, which also contain cholesterol and cholesterol-raising saturated fats, have higher levels of cholesterol in their blood than vegans in general, who do not consume any kind of animal products. In addition, lacto-ovo vegetarians have lower cholesterol levels as compared to non-vegetarians.

Recent researches have shown that men who eat meat six or more times per week are at risk of dying from heart diseases with a ratio two times more that those who do not eat meat. This trend is more commonly seen in older men. On the other hand, middle-aged men, who eat meat are four times more likely to suffer from a fatal heart attack, when compared to middle-aged men who do not eat meat. In women, who are usually protected by their hormones from various heart ailments or cholesterol -related problems, generally develop heart problems later in life than men of same age group. Among females, the risk of heart diseases has been found to be lower only among older vegetarians.

In a study of more than 10,000 meat eaters and vegetarians, British researchers have found that more the meat is consumed, greater are the chances of suffering from a heart attack. Although, elimination of meat from your diet will surely reduce your chances of getting any cardiovascular diseases due to decreased accumulation of heart-damaging fats and cholesterol in your body, substituting large amounts of high-fat dairy products and cholesterol rich products such as eggs, can even negate the effects further.

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How To Prevent Cancer ? Ways To Live Healthy

How To Prevent Cancer ? Ways To Live Healthy

Eating a vegetarian diet is definitely a healthy choice and there is no denying the fact that the vegetarians also have lesser breast cancer ribbonchances of developing certain types of cancers, which otherwise can be quite common in those people who eat meat. Vegetarian diets are usually low in saturated fat and high in fiber content. This characteristic of vegetarian diets also helps to replete with cancer-protective phytochemicals that help to prevent cancer in vegetarian population.

Studies done in England and Germany have shown that meat-eaters are 40 percent at higher risk of developing cancer as compared to vegetarian people. In US, studies done in Seventh-Day Adventists, who are mainly lacto-ovo vegetarians, have shown significant reduction of chances of getting cancer who eliminated meat from their diet.

Similarly, rates of breast-cancer have been to be shown to be lower in nations who largely promote vegetarian food. For example, China, where plant-based diets are followed, showed lower breast cancer rates among women. On the other hand, Japanese women who follow more of the Western-style food habits, consisting of more intake of meat-based diets, have shown to be eight times more at risk of developing breast cancer, than women who follow more of a traditional food habits consisting of plant-based diets. Apart from meat, dairy products too contribute to many forms of cancer. Collectively, they can result in colon cancer, breast cancer, ovarian cancer, and prostate cancer.

Studies done by Harvard University researchers, have shown that men and women who eat meat on a regular basis, have 300 percent more chances of developing colon cancer. High fat diets also enhance body estrogen production. Increased levels of these hormones have been linked to breast cancer directly. A study done on a group of pre-menopausal and menopausal women who ate meat regularly have shown that pre-menopausal women have one-third chances more than the other group of getting breast cancer in their life.

A separate study from Cambridge University has also shown diets containing high saturated fats to be linked to increased chances of developing breast cancer. Dairy products have also been shown to be linked to ovarian cancer in one of the studies. Ovaries get damaged by the process of breaking down of lactose, which is a natural milk sugar. Prostate hypertrophy or enlargement is three times more common in people who eat meat daily.

Vegetarians automatically avoid the animal fat in meat and dairy products, which is the main culprit of causing cancer. They also get plenty of fibers from natural food apart from getting the essential nutrients like vitamins, minerals, phytochemicals etc. that help to prevent cancer too. In addition to all this, vegetarians have also been shown to have higher levels of “natural killer cells” in their blood as compared to non-vegetarians, which are the specialized white blood cells formed to attack cancer cells.

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Obesity in Vegetarians

Obesity in Vegetarians

Think about it this way, have you ever seen a vegetarian who is fat? You know the answer already. It is very less likely toobesity in vegetarians see fat vegetarians. In fact, being a vegetarian is synonymous with being a health person in itself. It is definitely not an assumption, but a scientifically proven fact. Notice it yourself and you will probably find the clue. Whenever you visit your dietitian, they often ask you to increase vegetables and fruit in your diet, and reduce the consumption of non-vegetarian food. Therefore, it makes all the sense! The idea behind such diet recommendation is to increase the amount of high-fiber vegetables and fruit in your diet and reduce the high-fat red meat, pork, beef and other animal products.

Check it the other way too, what happens when you again switch on to your old diet consisting of meat and animal products and lesser vegetables and fruit? You start gaining weight again! Even when you try to do a lot of exercise, high-fat diets do not let you shed those extra pounds that effectively, as do the vegetarian diet.

When you adopt dietary habits of a vegetarian, you feel more healthy everyday. Your body gets all the necessary nutrients it needs, it gets all the fiber content it needs for proper digestion of food, and it in turn gives you more energy and stamina. You start loosing those extra calories that had been accumulated due to high-fat diet consumption. Overall, you start feeling good about yourself. Therefore, vegetarian food also boosts your self-confidence.

Your health risks are cut short with every amount of cutting short of fatty food. If you have been suffering from high blood pressure or diabetes, you notice improvement in your blood pressure as well as blood glucose levels. When there are so many good effects of vegetarian diet, you automatically feel to feed yourself such diet. So, have you still switched on to vegetarian diet or not?

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101 Health and Wellness Tips for College Students

101 Health and Wellness Tips for College Students

Between exams, papers and maintaining an active social life, many college students feel they can't really find the time to keep up on their personal health and wellness until an illness catches hold and stops them in their tracks. With most colleges providing health care and endless physical activities for students, staying healthy in college is about as easy as it will ever get. Here are a few tips to help students make the most of the resources at their fingertips and to ensure they stay healthy and illness free throughout their education.

Diet

Withiout careful attention to your diet, you could end on putting on the freshman 15 and more. Follow these tips to help keep your diet healthy and beneficial.

1. Learn proper portion size. To avoid eating too much of even the healthiest foods, keep track of how much you're eating. For most people, meat servings should be about the size of a deck of cards and other servings vary by the type of food. Check out recommended amounts here.

2. Vary your meals. When the cafeteria has your favorite foods daily it can be easy to return to those old favorites every day. Changing up your diet from day to day is an important part of good nutrition so take advantage of the variety of selections available to you.

3. Eat breakfast. Start your day off right with a good meal when you get up. Whether you're rolling out of bed at noon or up at the crack of dawn for class, make sure you start your day with a balanced, healthy meal.

4. Keep healthy snacks around. It's easy to eat healthy if you keep the Cheetos at bay and stock your dorm room with fruits and other healthy snacks. You'll be more likely to reach for these than junk food if you keep them nearby or in your backpack.

5. Drink moderately. While college students are known for their partying, you can still have a good time without consuming all the calories that come along with binging on beer, plus you'll avoid the hangovers and other negative effects. Drink in moderation and you can have a good time without hurting your health.

6. Don't fight stress by eating. It can be tempting to reach for a bag of chips or some cookies when you're stressed out about an impending exam. Eating won't help your stress go away, so avoid filling up on snacks. Try working out or taking a break instead.

7. Drink water. Drinking enough water can help boost your concentration as well as keep you from overeating. Make sure to keep hydrated as you go through your day by bringing water with you.

8. Limit sugary and caffeinated beverages. Beverages may not fill you up, but they sure can help fatten you up and have a detrimental effect on your overall health. You don't have to completely give up soda and coffee, but you should scale back in order to keep yourself in tip top shape.

9. Try to eat fruits and veggies. Even if fruits and vegetables don't comprise some of your favorite foods, try to incorporate at least a few of them into your diet each day.

10. Limit junk food. Junk food is fast and easy and many students end up eating a lot of it while they're on the run to class or to work. While a little fast food now and again won't really hurt you, make sure it doesn't become a habit.

11. Make it convenient to eat right. Don't make it hard for yourself to eat right. Buy healthy foods and stock your fridge and room with them to ensure they're the first things at hand when you get hungry.

12. Don't skip meals. With so much to do, it's easy to forgo eating to run off to class or the library. Don't skip meals. Set up foods you can eat on the run so you'll have the energy to keep going.

13. Indulge every once in awhile. A little treat now and then is a great way to reward yourself for eating a healthy diet. Give yourself a break and indulge in a food you love but can't eat all the time.

14. Take vitamins. If you feel like you aren't getting the nutrition you need from your diet, don't hesitate to supplement it with some multi-vitamins to stay healthy and illness free.

15. Get help for eating disorders. While many groups focus on helping students lose weight, there are those who need help fighting eating disorders as well. If you are worried you have an eating disorder and want help, don't be afraid to reach out to campus resources for help.

Exercise

Fitting exercise into a busy schedule isn't always the easiest thing, but take stock of some of these tips to help you get on track to fitness.

16. Stretch first. Help yourself avoid injuries by stretching each time you exercise. Simple stretches before and after you work out or engage in physical activity can help keep you active and pain free.

17. Ride your bike. Instead of taking the bus or driving to class, try biking instead. It will give you a few minutes of exercise between your courses.

18. Play a sport. One way to get yourself motivated to exercise is to make it a game by playing a sport. Join an intramural team or play recreational sports through your school to get active and have fun at the same time.

19. Use safety equipment. No matter what sport you're playing, make sure to always use the proper safety equipment. It will keep you from getting hurt which will allow you to stay active more often.

20. Head to the gym. Most schools provide students with gym facilities they can take advantage of for free. Head to the gym between classes or when you get up in the morning to squeeze in a workout.

21. Take advantage of fitness courses. Along with gym facilities most students will have access to fitness classes they can take. Since you're already paying for these through your tuition you may as well take advantage and get a workout that will help keep you in shape and motivate you.

22. Walk to class. While taking public transportation might be quicker, walking will give you a chance to stretch your legs, burn some calories and relax before your next class.

23. Incorporate different kinds of exercise in your routine. When you work out, don't just stick to one kind of workout. Incorporate strength training, cardio and stretching exercises into your routine to make it well rounded.

24. Make it fun. You're probably not going to work out if you are bored with your routine or find going to the gym torture. Find a way to make it fun for yourself and you'll be much more likely to keep it up.

25. Bring a friend. With someone else relying on you showing up, you'll be much more likely to make the effort to work out. Plus, working out with a friend can be a great way to make working out more fun.

26. Take advantage of open spaces. Most colleges are equipped with large grassy quads or arboretums with trails you can walk on. Take advantage of these spaces to take hikes, play frisbee or just walk around.

Sleep

College students aren't exactly known for their early to bed early to rise attitudes, but getting sleep is an integral part of staying healthy. Check out these tips to help you make sure you're resting enough.

27. Take a nap. If you have the time during the day, a short nap can do wonders for your energy levels. Just make sure not to nap too close to bedtime or for too long, and a nap will do your body good.

28. Don't work in bed. Working in bed can make getting to sleep harder. Keep your work space separate from your sleep space to keep insomnia at bay.

29. Get a full night's rest whenever possible. While the amount of sleep each person needs varies, most people need 7-9 hours to feel fully rested. While this may not be possible every night, try to sleep a full night whenever you get the chance.

30. Stick to a schedule. With different classes and work hours each day, it can be hard to stick to a schedule, but keeping sleep times similar from day to day can greatly improve your chances of getting a good night's sleep.

31. Understand that lack of sleep can have a big impact. Lack of sleep doesn't just make you cranky, it can also reduce your ability to concentrate and to excel at class, so try to get as much sleep as you need.

32. Work out bedtimes with roommates. When sharing a room with someone it can be hard to go to bed when you need to and not get woken up when you don't want to. Try to work with your roomies to make sure you each get the sleep you need.

33. Avoid all nighters. While you may feel like you need to study all night to do well you might be doing yourself a disservice. Not getting enough sleep can impair your ability to do well, regardless of how much you've studied, so make sure you get at least a little sleep before your big test.

34. Create a bedtime routine. If you have trouble falling asleep at night you can help yourself by creating a routine that will let your mind and body know that bedtime is approaching and that it should get into sleep mode. After a few weeks of practice this should help you fall asleep when you need to.

35. Avoid caffeine, eating and drinking right before bed. All of these activities can throw off your body's internal clock, so try to limit meals, alcohol and caffeine consumption to a few hours before bed.

36. Keep your room dark and quiet. While college campuses are hardly either, try to keep your room as dark, quiet and cool as possible. This will help trigger to your body that it's time for bed and help you get and stay asleep.

Sexual Health

College is a place where many students choose to explore their sexuality. Students can do this safely by following these tips.

37. Get tested. Protect your sexual health by getting tested for STDs annually or even more frequently. Most schools offer these tests for free or at a low cost, so all students, even those with small incomes, can afford the tests.

38. Always use protection. Unless you are in a long-term, monogamous relationship with a partner who has been confirmed STD-free, always make sure to use protection to prevent the risk of contracting a disease.

39. Discuss issues with your partner. Sex shouldn't be painful or scary. If you are nervous or uncomfortable with any element of your sexual relationship, make sure to bring these things up with your partner or health care provider to ensure things are emotionally and physically ok.

40. Get regular exams. Whether you're male or female, getting your equipment checked out regularly is a must. Women can get breast exams and pap smears that can greatly reduce their risk of cancer.

41. Take advantage of vaccinations. Many schools now offer the HPV vaccination. Female students can take advantage of these to reduce their chance of contracting the HPV virus, the leading cause of almost all cervical cancers.

42. Attend informational classes. Most colleges offer classes that discuss sexual issues, so you can educate yourself and learn to stay healthy and happy.

43. Find someone to talk to. Many students in college have questions about their sexuality and some even feel confused. It helps to find someone you can trust to talk to in order to help you find some direction and figure out who you really are.

44. Don't do anything you're not comfortable with. While you may feel pressure from a partner or even those around you to engage in certain sexual activities, never do anything you aren't completely comfortable with. It's your body and you are in charge, don't let anyone else tell you otherwise.

Illness

With communal living and thousands of other students sharing classroom space, spreading colds and viruses is easy if you're not careful. These tips can help keep you from getting sick.

45. Wash your hands. Studies have shown that simple hand washing can help prevent a large number of illnesses. So wash your hands, especially any time you'll be touching your nose, mouth or eyes or if you've been around others who are sick.

46. Avoid sharing beverages. Germs are easily spread through the sharing of drinks, alcoholic or otherwise, so get your own and avoid sharing with friends.

47. Don't go to class. If you're sick, don't force yourself to go to class. It will only make you feel worse and infect other students. Email your professors that you're ill and stay home and rest.

48. Get to the doctor. If you have symptoms that aren't showing any signs of clearing up within a few days, you may need to take a trip to the campus clinic or your doctor. Simple illnesses can mutate into much more deadly and dangerous ones if left alone so make sure to seek help if you aren't feeling any better.

49. Drink lots of fluids. Colds and flues can wreck havoc on your body, often depriving it of much needed fluids. Replenish these by drinking plenty of water or energy drinks when you're ill.

50. Get a flu shot. With so many germs around, sometimes getting a flu shot is the best thing you can do to avoid getting sick. Many colleges offer these for reduced prices so students can get vaccinated for little out of pocket expense.

51. Wear flip flops in the shower. Dorm bathrooms are generally cleaned daily, but can become dirty quickly with so many students sharing them. Always make sure to wear sandals in the shower to avoid getting viruses and bacteria that can cause warts and athlete's foot.

52. Avoid ill friends. If your friend is sick, try to avoid spending too much time around them. While bringing soup or medications won't hurt, touching ill friends and their stuff can increase your chances of getting sick yourself.

53. Don't touch your eyes, nose or mouth. If your hands aren't totally clean, try to avoid touching these areas. The membranes in these areas make it easy for bacteria and viruses to enter your body.

54. Try simple over the counter remedies. Most viruses leave you feeling miserable but with no recourse in medications that can make them go away. Try out over the counter remedies to help ease your symptoms.

55. Keep immunizations up to date. While most students will have been immunized as a child, some shots may need to be updated when you enter college. Make sure yours are up to date to keep you from contracting a serious illness.

Stress

Students can get run down with so much going on. These tips can help you beat the stress.

56. Create a routine. If you get yourself in the habit of studying, working out, and sleeping at certain hours, it will be easier to fit in all the things you need to do in a day without feeling too stressed out.

57. Put limits on work hours. You can't work all the time-fun and relaxation have to be part of your routine as well. Limit the times when you will work to give yourself time to sleep and rest up so you won't get sick.

58. Give yourself a break. If you've been working steadily for hours, give your eyes and mind a chance for a rest by taking a break. You can come back feeling more refreshed and ready to go.

59. Be realistic. Sometimes there's just no way you're going to get done everything you'd like to in one day. Be realistic about your goals and understand that you can only do so much.
60. Understand you can't do everything. While you might want to go to class, work, play a sport, and participate in clubs and social activities, the reality is that sooner or later you're going to get run down by trying to do so much. Focus on doing the things you truly love and forget about the rest.

61. Get help. If you're feeling overwhelmed, reach out and ask for help from professors and friends. They may be able to give you more time or help you to complete projects and studying more quickly.

62. Take advantage of campus meditation and yoga programs. Many campuses are equipped with programs that can help students get a release from their stresses through a relaxing session of meditation.

63. Cut back if needed. Sometimes students overwhelm themselves with everything they have going on. If you're feeling like you've got too much on your plate, cut back work hours, drop a class or cut out some extracurricular activities to make your schedule more manageable.

64. Relax with hobbies. Whether you like to paint or to destroy aliens with your friends in video games, making time for the things you love is an important part of keeping yourself from getting too stressed out.

65. Give yourself plenty of time. It's easy to put off starting on a big project or studying for a test until the last minute. You'll be much less stressed out, however, and will likely do better if you give yourself more time to work on it.

66. Spend time with friends. There are few things that can cheer you up like being around the people you like most. Eat dinner with friends or just hang out and watch tv or take a walk to get away from the stress of homework.

67. Don't let yourself get run down. With so much to do, it's easy to get run down. If you feel yourself getting stretched too thin, take a step back and evaluate everything you've got going on to determine what's really important.

68. Learn time management skills. Time management skills will make everything from getting assignments done to managing work a lot easier. Read a book or check out advice on the internet to help you better manage the hours of your day.

Mental Health

College students are in a high risk group for depression, so make sure you keep yourself happy and healthy with these simple tips.

69. Don't be afraid to ask for help. Many people feel embarrassed or ashamed to ask for help with their depression but this is unnecessary as it's a common and treatable problem that you don't have to deal with alone. Tap into campus resources to find help or tell a friend how you're feeling.

70. Keep in touch with family and friends. You can help beat homesickness and loneliness by keeping in touch with friends and family members.

71. Build new friendships. A big part of the college experience is meeting new people and forming new friendships so get out there and meet new people whenever possible.

72. Expect things to change. Things will change both at home and in your school life, so expect things to change over time. You will grow and so will the people around you.

73. Understand that it may take time to fit in. Most people don't make best friends on the first day of college. It takes time to build friendships, so don't get discouraged if you don't fit in right away.

74. Don't let stress get the best of you. Stress can be a major factor in many students' depression. If you're feeling stressed out make sure to take a break and set aside time to relax.

75. Realize you don't have to please everyone. There is no way that you can make everyone happy all the time. Concentrate on making yourself happy first and you'll cut out lots of stress and hassle from your life.

76. Know the signs of depression. It can be hard to differentiate a simple slump from serious depression so learn the signs of depression not only for your own benefit but for the benefit of your friends as well.

77. Build on your confidence. If you know you're good at certain things build on the confidence you take from these activities rather than concentrating on your faults.

78. Find strength in numbers. You may have an easier time feeling good and fitting in if you find a group of students who share similar interests and values as you.

79. Volunteer. Sometimes volunteering can give you a sense of satisfaction you can't get from work or class work, so get out there and help others in your community.

80. Get involved on campus. Joining clubs and social groups on campus can help you to meet new friends and keep you from feeling lonely or isolated.

81. Set goals. You'll be more motivated and positive if you give yourself goals to work towards throughout the school year.

Study Abroad

Before you embark on a study abroad program, take a look at these tips to keep yourself healthy at home and overseas.

82. Get immunized. If you're traveling to a country where you run the risk of getting a serious communicable disease, make sure to get vaccinated before you go. It can save you a lot of pain and serious complications in the future.

83. Ensure you have access to necessary prescriptions. If you have medications you need regularly, ensure you get these before you leave or that you have a place where you can get refills while you're away.

84. Get a check up before you go. It doesn't hurt to get a check up before departing on a trip to make sure you don't have any hidden illnesses or medical conditions that could affect you away from home.

85. Avoid raw foods and water that seems suspect. While water and food will likely be safe in most places you will visit, it's better to be safe than to get a serious food bourne illness.

86. Consider travel insurance. In case something does go wrong when you're away from home, you can invest in some travel insurance which can give you advice and treatment just about anywhere.

87. Bring a travel first aid kit. Bringing a small first aid kit with you on your travels can be a great help to you if you get a small injury. With the kit you'll be able to take care of it yourself and you won't have to hunt for a place to buy antiseptics and bandages.

88. Take precautions to avoid diseases like malaria. In some areas of the world, students will run the risk of contracting potential serious illnesses like malaria. By avoiding wet and waterlogged areas at night and using mosquito netting and repellant, students can help reduce their risk significantly.

89. Avoid contact with animals. While household pets may be safe to interact with, many wild animals or those found on the street can carry diseases. Students can avoid contracting them by limiting their contact.

90. Be careful when swimming. Drowning in the most common cause of death for overseas travelers, so ensure that you're a strong enough swimmer before diving into the place you're swimming and stay near lifeguards and other swimmers.

91. Get advice from doctors on pre-existing conditions. If you have conditions like diabetes or heart problems, make sure you check with your doctor before departing to make sure you'll have the tools and help you'll need to stay healthy while away.

Miscellaneous

Here are a few other tips to keep you a healthy and active college student.

92. Avoid walking to class in flip flops. While they may keep your feet cool and look good with your summer wardrobe, few flip flops provide the support needed for your feet. If you are walking long distances, it's best to leave the sandals at home and avoid the arch pain and pinching associated with them.

93. Keep backpacks from being too heavy. An overfilled backpack can hurt your back and leave you with some serious back and shoulder pain later. Make sure your backpack is properly fitted and avoid carrying around more than you need.

94. Quit smoking. No matter how much you may love the sweet thrill of a nicotine rush, the reality is that smoking just isn't good for you or anyone around you. Quit as soon as you can to save your lungs, heart, teeth and years of your life.

95. Don't drink and drive. If you do overindulge in drinking, make sure not to get behind the wheel. Call a cab or get a sober friend to take you home instead.

96. Make sure you have emergency contacts. In case something does happen to you, make sure that the school and those around you know who to contact to get those you care about to you when you need their support.

97. Wear sunscreen. College kids on spring break aren't usually the first to whip out huge tubes on sunscreen to slather on. While getting a tan may prove you spent your break on a beach, it can also be a source of skin cancer, so make sure to protect yourself.

98. Ensure that your medical insurance covers physicians in the area. If you aren't going with your school's insurance plan, make sure that your parent's or your own insurance covers doctors in your area.

99. Monitor existing health conditions carefully. If you leave for college knowing you have a pre-existing medical condition, make arrangements to ensure that it's properly monitored while you're at school.

100. Be aware that health concerns differ for men and women. While men and women's anatomy is similar in many ways, some things that seem like they should be the same simply aren't. Educate yourself on the sex-specific aspects of wellness to keep yourself healthier and to know what to watch out for.

101. Assert yourself. Don't let anyone make health or wellness decisions for you that you feel uncomfortable with. If you don't want to eat that donut or have a drink, then don't.

Source
Edited By C14

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How to: Get Better, Cheaper Health Care Without Insurance (25 Tips, Tricks and Resources)

How to: Get Better, Cheaper Health Care Without Insurance
( 25 Tips, Tricks and Resources )

Health care has been at the forefront of political and popular debate more than ever as costs continue to rise in the face of an unstable economy. With rising energy costs, falling real estate prices, and no national health care system, many people simply have to learn to do without the medical care they need. There are, however, ways to save on health care costs without having to sign up for a pricey insurance plan. Here are a few tips for saving your healthcare dollars, as well as a number of information sources for localized, low-cost healthcare.

Medical Care

Need some advice on how to cut down on your skyrocketing health care costs? These tips can give you a few ideas that may help take some of the pressure off of your wallet.

1. Take advantage of walk-in clinics. Chances are, if you just have a head cold or need a refill on a prescription like birth control pills, you don't need to head into a full-fledged hospital or even a traditional doctor's office. These facilities tend to be cheaper and can suit the needs of most people for any minor illnesses or medical issues. Major retailer Wal-Mart has even announced plans to open their own clinic, allowing you to get a diagnosis for your cold while you're picking up some chicken soup. Many chain drugstores like Walgreens and CVS already have this kind of clinic on-site.

2. Consider alternative therapies. Chronic back pain and stress related illnesses, no matter how annoying they may be, may not always warrant a trip to the doctor's office. Many alternative therapies like massage and acupuncture (It's known as Physiotherapy in Medical Field) can be just as effective and might save you a few dollars in the long run. Before starting any of these therapies, however, make sure you are in the proper condition to do so.

3. Try a General Practitioner For General Complain (Cought, Cold, HeadAche). General Practitioners can often give patients just as good of care as Specialist Doctors, but at a much lower cost. Keep in mind that for serious issues or more complicated diagnoses please visit the Specialist.

4. Research medical tourism. While there is some element of risk involved with traveling abroad to have surgery, the reality is that medical tourism is becoming increasingly popular. Often, patients can undergo elective or necessary surgeries at a mere fraction of what they would if they stayed in the US. As an added bonus, many facilities offer rest and recuperation in a spa or resort-like environment. Before considering traveling abroad to save on medical procedures, make sure you have considered and weighed all the risks and are in fit condition to make the journey.

5. Check out a health fair. In an attempt to increase the number of people who get screened for some of the most common illnesses and diseases, many health fairs and clinic openings will offer free routine screenings. These can help you to get an idea of your blood pressure, blood sugar and other symptoms that could be telling of a major medical problem. While you won't get a firm diagnosis, you will get the advice and information you need to figure out if you need qualified medical attention.

6. Volunteer for medical schools. Many medical schools offer communities low cost or free medical care clinics that the school uses as a training ground for its students. If you can brave the crowd of students and the longer wait time as your case is discussed, you can enjoy high quality and low cost health care.

7. Pick up the phone. If you're prone to sinus infections or just need some help with seasonal allergies, you might be able to get medical help over the phone. Services like TelaDoc cost $35 plus a registration fee and a monthly fee, but can get you help for small problems without the cost of an in-office visit. Keep in mind that the service isn't meant for serious issues or more complicated diagnoses.

8. Avoid the weekend. Unless you have a true medical emergency that sends you to the hospital on the weekend, its best to schedule routine procedures and hospital check-ins during the week. Many hospital departments are closed during the weekend or have reduced staff, which can quickly elevate the cost of even a short stay in the hospital. You'll get more attention and a smaller bill if you wait until Monday to head into the hospital.

9. Check your bill. Don't take it for granted that your bill is entirely accurate as it is sent to you. Experts say that up to 50% of hospital bills may have errors in them. While not all of these errors are huge, every little bit you can save on healthcare helps, so check and double check the accounting on your bill. If you feel that there's a problem with your bill take it up with the hospital's accounting department or work with the Alliance of Claims Assistance Professionals who can negotiate a settlement for you for an hourly fee.

10. Strike a deal. Investigative journalists Donald Barlett and James Steele discovered that customers footing their own bills were often charged much more for the same treatment than that covered by insurance or Medicare. If you feel your bill is disproportionate you may be right. Take up your concerns with the hospital and see if you can negotiate a price that's more reasonable. If they refuse to budge, you may be able to gain more ground by hiring a lawyer who specializes in these types of cases.

Prescriptions and Equipment

Those living the the US often pay much more than those in other countries for prescription drugs. There are ways to cut costs, however, as you'll see with these money-saving tips.

11. Shop around. Just because one store sells the drugs you need for one price doesn't mean that every store will. Take the time to comparison shop on the Web before you ever head out to your local pharmacy. You can find help in locating the lowest prices with Consumer Reports, the AARP or the Medicare Rights Center.

12. Buy store brands. Worried the store brand cough syrup or heartburn medication won't work as well as the name brand alternative? Your fretting could be unfounded, as many store brands are manufactured by the same company and simply sold under a different name and price tag. If you're still in doubt, check the ingredients, many will be virtually identical.

13. Go for generic. With ads for drugs all over the place nowadays, its easy to get a name-brand stuck in your head as the only option for treatment of a particular ailment. But the reality is that generic drugs can provide these same benefits at a fraction of the cost. Talk with your doctor about your need to save money and see if there's a cheaper alternative to your current prescription.

14. See if you qualify for freebies. Those with low incomes may actually qualify to get some assistance in purchasing their necessary prescription drugs. Older individuals on a fixed and low income can check with the The Partnership for Prescription Assistance or the drug manufacturer to see if they qualify for any of the prescription assistance programs. Those who don't can still score freebies for short term prescriptions by asking their doctors for samples. Drug companies often distribute these as a way to get more business, but there's no reason you can't take advantage.

15. Double up. Medication often comes in a wide variety of dosages to suit the needs of patients, but depending on what you need to take, you may be able to save money by taking more of a lower dosage pills than just one of a higher dosage. While this may not be possible in every case, it's an option worth checking out if you need to pinch pennies.

16. Cut it in half. Likewise, some medications are cheaper to buy in higher dosages and split into the smaller dosages you need. Most medications that come in tablet or pill form (not capsules) can easily be split in half. Of course, always make sure to check with your doctor before altering any medication to make sure its safe and effective for you.

17. Get creative. Work with your doctor or pharmacist to see if you can't find a lower cost solution to your prescription drug costs. In some cases, combining two lower cost medications may give you the exact same result as one higher cost one and could save you a significant amount in the process. Keep in mind, though, that you should never mix medications without consulting with your physician first, as many drugs can have serious side effects when taken in conjunction with others.

18. Reuse and recycle. Need a new walker, adjustable bed or crutches? In many cases there is no sense in paying full price for these items that you may only use for a short time or not very often. Friends, neighbors or even a church group may have equipment that can suit your needs at a greatly reduced cost.

19. Bargain for frames. While you might be able to get away with not going into the doctor for a cold, you can't get by without eyewear that suits your current needs and prescription. Trouble is, glasses are often marked up 1,000 percent or more. For lower cost frames try shopping at retail stores or large chains instead of the eye doctor's office. If you simply have to have the pair at your ophthalmologist's, see if you can't bargain down the cost or get extra features added on for free.

Resources

Still looking for advice on cost-cutting measures? These helpful resources can get you started on the path to cheaper and better health care.

20. Health Resources and Services Administration: This site from the US government can help you find low cost health care centers in your area, get access to need-based health care assistance and even help expecting mothers find a way to get reliable prenatal care without incurring huge fees.

21. Medical Information Bureau: Can't understand why you are quoted such a high rate for medical insurance? The MIB maintains records on insureds that are given to member organizations when they are underwriting your policies. Understanding how this process works and knowing about your own health insurance history can help you find ways to lower your insurability costs.

22. Artist's Health Insurance Resource Center: For many who are self-employed either in their own business or working as a freelancer, getting health insurance or affordable health care isn't always easy. This site provides resources for actors, businesspeople, low-income workers and the under-insured that help manage their health care needs in a way that won't hurt their finances.

23. The Health Assistance Partnership: If you're not sure where to begin looking for help on what rights you have to health care and coverage, try giving this site a thorough read. You'll find information regarding legal rights to treatment and free information on Medicare, Medicare drug coverage, Medicaid and low-income benefits, supplemental coverage and long-term care.

24. Bureau of Primary Health Care: You don't have to hunt around fruitlessly to find government subsidized and low cost health care in your area. This site gives a state-by-state guide to low-cost health centers, especially those in areas that are typically undeserved medically.

25. NIDCR Guide to Finding Low Cost Dental Care: Dental care is an integral part of a health care plan, and you can get information on how you can save on your next visit to a dentist with these helpful tips, links and resources from the National Institute of Dental and Crainofacial Research.

Source
Edited By C14

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