How Much Of Sleep Is Too Much?

Why too much sleep is problematic

Most people know that too little sleep can be bad for you. Regularly getting too little sleep is linked to a number of chronic diseases, not to mention irritability and sluggishness during the day. 

But did you know that sleeping too much could also be problematic? Oversleeping is associated with many health issues, including:

• Type 2 diabetes
• Heart disease
• Obesity
• Depression
• Headaches
• Greater risk of dying from a medical condition

But how do you measure sleep and does that mean sleeping too much will make you sick? Not necessarily, says Charlin Gamaldo M.D., a neurologist and sleep specialist at Johns Hopkins Medicine. “We don’t exactly know the cause and effect,” she says. “It probably works the other way, that when you are sick, it leads to more sleep time.”

Does sleeping too much actually contribute to illness, or is it a sign of an existing condition? Either way, if you find yourself always nodding off or looking for the next nap, it might be time to bring the issue to the attention of your healthcare therapist or get some natural health products.

How much sleep is too much?

Sleep needs can vary from person to person, but in general, experts recommend that healthy adults get an average of 7 to 9 hours per night of shuteye.

If you regularly need more than 8 or 9 hours of sleep per night to feel rested, it might be a sign of an sleep or medical problem, Gamaldo says.

What’s making you so tired?

A number of conditions can disrupt sleep or interfere with the quality of your slumber, leading you to feel tired and sluggish even after spending 8 hours in bed, says Gamaldo. Those conditions include:

• Sleep apnea, a breathing disorder that causes brief pauses in breathing during sleep
• Restless legs syndrome, a brain disorder that causes an unpleasant and sometimes overwhelming urge to move your legs when you’re at rest
• Bruxism, in which you grind or clench your teeth during sleep
• Chronic pain
• Certain medications

Then there are conditions that don’t significantly impair the quality of your sleep, but increase the amount of sleep you need. Those include:

• Delayed sleep phase syndrome, a disorder in which your circadian rhythm, or biological clock, keeps you up into the wee hours, making it hard to wake in the morning
• Idiopathic hypersomnia, a disorder that causes excessive sleepiness for unknown reasons

Improving your sleep quality

Fortunately, there are treatments for many of these conditions, which can help improve the quality of your sleep.

Having a Sleep Study

Many people find themselves sleeping more as they get older, and assume it’s a normal part of aging, Gamaldo adds. But getting older shouldn’t change your sleep needs dramatically. Most adults consistently need the same amount of sleep throughout their adult years.

If you’ve ruled out those conditions and are still hitting the snooze button after 9 hours under the covers, it might be a clue that you have an underlying medical condition such as heart disease, diabetes or depression.

If you’re an oversleeper, Gamaldo recommends checking in with your health care provider. He or she could carry out some analyses and might recommend a sleep study to rule out sleep disorders as well as natural health products to help you out. “If possible, you should seek professional help from a sleep center,” she says.

How do sleep needs change with age?

Sleep needs vary somewhat from person to person. The National Sleep Foundation of the United States recommends these targets for making sure you log enough sleep each day:

• Newborns (0-3 months): 14-17 hours (including naps and nighttime)
• Infants (4-11 months): 12-15 hours (including naps and nighttime)
• Toddlers (1-2 years): 11-14 hours (including naps and nighttime)
• Preschoolers (3-5): 10-13 hours (including naps and nighttime)
• School age children (6-13): 9-11 hours
• Teenagers (14-17): 8-10 hours
• Adults (18-64): 7-9 hours

 

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The Adverse Effects Of Tattoos On Health

A tattoo is a permanent mark or design made on the skin with tattoo ink. Usually, a tattoo artist uses a handheld machine that acts much like a sewing machine. The machine has needles that pierce the skin many times. With every puncture, the needles insert tiny drops of ink into the top layer of the skin.

Some call it Body Art, others just call it tattoo. Do you have a tattoo or intend to get one, then you need to read this. It is estimated that one-tenth of adults in the large cities in Nigeria now have at least one tattoo, but getting Body Art may come with long-term medical risks. While it is true that tattoos are becoming more popular than ever, it is also a fact that more and more people than ever are developing infections from contaminated tattoo inks, as well as adverse reactions to the inks. 

Tattooing causes a small amount of bleeding and some pain. As they create tattoos, tattoos artists usually don't use medicine to ease pain, called anesthetic.

Most of the risks and side effects of tattoos occur when the tattoo is still fresh. At this point, your skin is still healing, so proper aftercare is necessary to prevent complications.

Skin Infection

While tattooing is an art, the actual process is technically one that causes injury to your skin. This includes both the upper (epidermal) and middle (dermal) layers of skin.

Your skin needs to recover after you get new ink, so your tattoo artist will give you tips on how to prevent infections.

An infection can also occur if nonsterile water is mixed with the ink before injection.

You’re most vulnerable to a skin infection from a tattoo within the first two weeks. Symptoms include redness, itchiness, and discharge. The area may also become swollen.

If the infection spreads, you can have other symptoms             , such as a fever. In severe cases, infections can be chronic (ongoing).

Allergic Reactions

Some people might develop an allergic reaction after a tattoo. This is usually related to the ink — especially if it contains plastic — and not the needling process itself. According to the Mayo Clinic, red,  yellow, blue, and green pigments tend to be the most allergenic.

Symptoms of an allergic reaction from tattoos can include a red rash, hives, and severe itchiness. Swelling can occur too. These effects can occur years after you get the tattoo. There are, however, some natural health products to help you out of these allergic reactions.

Keloid Scarring

Tattoos have the potential to scar. This is especially true if your tattoo doesn’t heal properly, or if you have an infection or allergic reaction. Eventually, you can also develop keloid scars — these consist of raised bumps that contain old scar tissue.

Complications With MRIs

If your doctor orders an MRI scan, there’s a slight chance that the test could interact with your tattoo. Some of the side effects include swelling and itchiness afterward, but they tend to go away on their own.

Your risk of such reactions could be higher if your tattoo was inked with low-quality pigments or if the tattoo is old.

Talk to your health care provider if you’re concerned about your tattoo interfering with an MRI scan. According to the Mayo Clinic, this reaction is relatively rare.

Sterilization Of Needles

A reputable tattoo artist will use sterilized needles. Many states require the use of sterilized needles by law although this can vary by state.

Not using sterilized needles increases your risk of infection                and can also pose the risk of transmitting blood-borne illnesses, including HIV, hepatitis C and many others.

Can Hide Skin Cancer

Another risk of getting a tattoo is that it can hide possible signs of skin cancer or another skin condition. These include the telling moles, red patches, and other signs that might be associated with a skin issue that could go undetected.

 

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Understanding And Coping With Depression In Women

What is depression?

Feeling sad is a normal reaction to difficult times in life. Depression is different—it is a mood disorder that can affect how a person feels, thinks, and acts. Read this fact sheet to learn about depression in women and ways to get help.

 Depression is a medical condition

Depression is a common but serious mood disorder. Research suggests that depression is caused by a combination of genetic, biological, environmental, and psychological factors              . 

All people can feel depressed, but the disorder is especially common among women due to unique biological, hormonal, and social experiences. 

Depression is not brought on by anything a woman has or has not done, and it is not something she can “snap out” of. Most women need treatment and natural remedies to feel better.

 Depression has signs and symptoms to look out for

Sadness is only one part of depression. Other common symptoms include:

• Anxiety or irritability
• Feelings of hopelessness, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Fatigue, lack of energy, or feeling slowed down
• Difficulty concentrating, remembering, or making decisions
• Changes in sleep or appetite
• Physical aches or pains that do not have a clear physical cause
• Thoughts of death or suicide or suicide attempts

These symptoms can make it hard to think, work, sleep, study, eat, and enjoy life. Talk to a health care therapist if you experience symptoms most of the day, nearly every day, for at least 2 weeks. Depression does not look the same for everyone; some women may experience many symptoms, and others may experience only a few.

Communicating well with a health care provider can improve your care.

Certain types of depression are unique to women

Certain types of depression occur at specific stages of a woman’s life. Pregnancy, the postpartum period, the menstrual cycle, and perimenopause are associated with physical and hormonal changes that can bring on a depressive episode in some women.

• Premenstrual dysphoric disorder is a more intense form of premenstrual syndrome, or PMS, that occurs in the weeks before menstruation. The disorder causes severe symptoms, such as depressed mood, anger or irritability, suicidal thoughts, appetite changes, bloating, breast tenderness, and joint or muscle pain.
• Perinatal depression occurs during pregnancy or after childbirth. It is more than the “baby blues” many new moms experience after giving birth. Women with perinatal depression feel extreme sadness, anxiety, and fatigue that may make it difficult to carry out daily tasks, including caring for themselves or others.
• Perimenopausal depression affects some women during the transition to menopause. Whereas abnormal periods, problems sleeping, mood swings, and hot flashes are common during the menopause transition, more extreme feelings of irritability, anxiety, sadness, or loss of enjoyment may be signs of depression.

You can get help for depression.

Even the most severe depression can be treated. Common treatments are natural antidepressant products , talk therapy (virtual or in person), or a combination of medication and therapy.

There is no “one-size-fits-all” for treatment. It may take trial and error to find the best one for you. A health care provider can explain the different options and help you choose the best treatment based on your symptoms. With help, you can feel better. 

How to cope with depression

Try these coping strategies if you're feeling depressed.

Stay in touch

Don't withdraw from life. Socialising can improve your mood. Keeping in touch with friends and family means you have someone to talk to when you feel low.  

Be more active

Take up some form of exercise. There's evidence that exercise can help lift your mood. If you haven't exercised for a while, start gently by walking for 20 minutes every day. 

Face your fears

Don't avoid the things you find difficult. When people feel low or anxious, they sometimes avoid talking to other people. Some people can lose their confidence in going out, driving or travelling.

If this starts to happen, facing up to these situations will help them become easier.

Don't drink too much alcohol

For some people, alcohol can become a problem. You may drink more than usual as a way of coping with or hiding your emotions, or just to fill time. But alcohol won't help you solve your problems and could also make you feel more depressed.

Try to eat a healthy diet

Some people don't feel like eating when they're depressed and are at risk of becoming underweight. Others find comfort in food and can put on excess weight.

Antidepressant can also affect your appetite.

If you're concerned about weight loss, weight gain or how antidepressants are affecting your appetite, talk to your therapist.

Have a routine

When people feel down, they can get into poor sleep patterns, staying up late and sleeping during the day. Try to get up at your normal time and stick to your routine as much as possible.

Not having a routine can affect your eating. Try to carry on cooking and eating regular meals.

Seeking help for depression

Get help if you're still feeling down or depressed after a couple of weeks.

Treatments for depression include talking therapies and natural health formulations.

 

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Overeating And Its Many Adverse Health Effects

Overeating is eating past the point of fullness. When we overeat, we eat even though we aren’t hungry. If it becomes a habit, overeating can lead to weight gain and eating disorders. Sometimes, it can affect  poise and personal carriage, especially in women and their desired curves. But overeating isn’t binge eating disorders.

Overeating is very common, and it’s biological. When you’re stressed, your body makes more of a hormone called cortisol. Increased cortisol, among other things, tells you it’s time to find food. It can make you crave foods high in sugar, fat or salt.

There are other factors at play here, too. How fast you eat, what you eat, when you eat and what you’re doing while you eat can all contribute to overeating.

Occasional overeating can cause stomach pain and indigestion, alter how your body regulates hunger and contribute to weight gain.

What are the symptoms of overeating?

When you overeat, you may feel:

• Acid reflux
• Bloating
• Gas
• Heartburn
• Nausea
• Stomach pain.
• Tired and sluggish.

You may also have these symptoms for other reasons, not just overeating. If these symptoms last more than a day or so, they may not be related to overeating. If they get worse or last for a week, contact a healthcare provider.

How long will the symptoms last?

The discomfort from overeating should start to get better a few hours later. Getting some exercise and drinking water may help you feel better faster.

How do you know when you’ve overeaten?

Overeating is eating past the point of fullness. But while you’re eating, it can be hard to tell when to stop, especially if you eat quickly or are busy with other things.

Typically, your body regulates hunger with hormonal signals. If it’s been a while since you last ate, your levels of a hormone called Ghrelin rise, which makes you hungry. After you eat, the hormone Leptin tells you you’re full.

Overeating overrides these signals. This disrupts the balance of the hormones that regulate our hunger and makes us more likely to eat for pleasure instead of energy.

You might not notice you’ve been overeating for about 20 minutes or so after you stop eating. Then, you may feel tired or have an upset stomach.

What causes overeating?

There are many causes of overeating, some related to the foods themselves, and others related to why or when we’re eating. Causes of overeating include:

• Emotional eating. You’re more likely to eat in times of stress, or if you’re in a bad mood, tired, bored or sad. Eating causes your brain to release endorphins, which are feel-good hormones. So, eating feels good for a lot of people. It’s something we can do when we feel overwhelmed or burnt out. When we eat because it feels good, and not necessarily because we’re hungry, we’re more likely to overeat.
• Preferred foods. It can be hard to stop eating foods you love. Foods like French fries, pizza, chocolate and ice cream are common foods to overeat.
• Highly processed foods. Processing and added flavors encourage you to eat for pleasure and to keep eating even when you’re not hungry.
• Time of day. Overeating is common in the evenings when you’re more likely to eat because it feels good and not just because your body needs the energy.
• Social situations. We gather around food a lot — on holidays, for sporting events and to connect with family and friends. In social situations, you may be more distracted, nervous or feel pressure to eat while everyone else is eating, even if you’re no longer hungry.
• Large portions. When you’re at a restaurant or eating buffet- or family-style, you’re more likely to eat larger portions.
• Certain medications can make you less likely to know when you’re full. Talk with your healthcare provider if you notice overeating after a medication change.
• Medical conditions. Some medical conditions can contribute to overeating, including premenstrual syndrome, a typical anxiety.

What happens to your body when you overeat?

• Overeating causes the stomach to expand beyond its normal size to adjust to the large amount of food. The expanded stomach pushes against other organs, making you uncomfortable. This discomfort can take the form of feeling tired, sluggish or drowsy. Your clothes also may feel tight, too.
• Eating too much food requires your organs to work harder. They secrete extra hormones and enzymes to break the food down.
• To break down food, the stomach produces hydrochloric acid. If you overeat, this acid may back up into the esophagus resulting in heartburn. Consuming too much food that is high in fat, like pizza and cheeseburgers, may make you more susceptible to heartburn.
• Your stomach may also produce gas, leaving you with an uncomfortable full feeling. 
• Your metabolism may speed up as it tries to burn off those extra calories. You may experience a temporary feeling of being hot, sweaty or even dizzy.

What are the long-term effects of overeating?

When you eat, your body uses some of the calories you consume for energy. The rest are stored as fat. Consuming more calories than you burn may cause you to become overweight or obese. This increases your risk for cancer and other chronic health issues that may require some natural health products to overcome.

Overeating -- especially unhealthy foods -- can take its toll on your digestive system. Digestive enzymes are only available in limited quantity, so the larger the amount of food you eat, the longer it takes to digest. If you overeat frequently, over time, this slowed digestive process means the food you eat will remain in the stomach for a longer period of time and be more likely to turn into fat.

Overeating can even impact your sleep. Your circadian clock, which controls your sleep cycles, causes your sleep and hunger hormone levels to rise and fall throughout the day. Overeating can upset this rhythm, making it hard for you to sleep through the night.

What should I do after overeating?

If you overeat, feeling shame or blaming yourself won’t help you feel better. Remember that overeating is common. You might feel bad for a few hours and it’s important to be kind to yourself while your digestive system works. There are some things you can do to help your body digest your meal and get you back on track. For example:

• Take a walk. Getting moderate exercise can help reduce gas and regulate your blood sugar.
• Stay hydrated. Your digestive system will need more water to process the extra load.
• Herbal teas can help with digestion and reduce gas.

 

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Secondhand Smoking: What It Is, Risks And Preventive Measures

What is secondhand smoking?

Secondhand smoking is the inhaling of smoke being exhaled by a smoker. Can secondhand smoke increase your risk of having a heart attack?

Answer From Francisco Lopez-Jimenez, M.D.

Yes. Secondhand smoke exposure is a risk factor for having a heart attack in both men and women. Secondhand smoke includes the smoke from a burning cigarette or pipe and the smoke a tobacco user breathes out.

Any amount of secondhand smoke is bad for the heart and blood vessels. Breathing secondhand smoke can cause the cells in the blood that are responsible for clotting, called platelets, to become very sticky. This makes blood more likely to clot. If a clot blocks blood flow, a heart attack or stroke can occur.

Secondhand smoke makes the arteries not able to widen. This condition is called endothelial dysfunction. It's associated with many forms of cardiovascular disease.

Chemicals in secondhand smoke also irritate the lining of the arteries, causing them to swell and become stiff. Such inflammation can narrow the arteries, increasing the risk of heart-related chest pain and heart attacks.

Many studies have found that heart attack rates go down in areas after smoke-curbing laws are passed.

Second hand smoking can also affect fertility in both men and women.

How can I protect myself and my family from secondhand smoke in my home?

• There is no safe amount of secondhand smoke exposure. The home is the main place many children and adults breathe in secondhand smoke.
• To protect yourself and those around you, do not smoke or let anyone smoke in your home or car. Encourage family members to quit smoking.
• Smoke from one cigarette can stay in a room for hours. Please, note that opening windows and using fans, air conditioners, air purifiers, air fresheners, and ventilation systems does not get rid of secondhand smoke.
• Smoking in another room—like a bathroom or bedroom—will not protect children and others from the effects of secondhand smoke. Secondhand smoke can still spread through your home. It can travel through doorways, cracks in walls, electrical lines, ventilation systems, and plumbing.
• In an apartment building, secondhand smoke can travel between apartment units.
• Prohibiting all tobacco use, including e-cigarettes, in the home can set a good example for young people. It can also protect people who do not use e-cigarettes from exposure to e-cigarette emissions. The e-cigarette aerosol that people who use e-cigarettes breathe from the device and exhale can contain harmful and potentially harmful substances.

How can I protect myself and my family from secondhand smoke outside of my home?

If your child goes to daycare or school, talk to the provider or school officials to make sure they have a tobacco-free policy for all facilities. This type of policy can set a good example for young people. It can also protect children from secondhand smoke and e-cigarette emissions. Examples includes:

• Tobacco-free school events.
• Tobacco-free school policies that apply to buildings and grounds and include e-cigarettes.

If neither your state nor community have adopted laws preventing exposure to secondhand smoke in public areas, look for restaurants and other public places that do not allow smoking. "No Smoking" sections in restaurants that separate people who smoke from those who do not smoke do not protect you or your children from secondhand smoke.

Women should also avoid shops where smoking is  not prohibited and order their personal care and beauty products where necessary.

Talk to your employer about the benefits of a smokefree policy in your workplace.

Educate others about the benefits of smokefree laws in public places, workplaces, and housing.

If you own or manage a business, adopt a smokefree policy for employees and customers.

Protecting your loved ones also means not using other types of commercial tobacco products, including e-cigarettes.

• The aerosol from e-cigarette is not harmless . It can contain cancer-causing chemicals, heavy metals like nickel, tin, and lead, among other chemicals.
• E-cigarettes are not safe for children, teens, young adults, pregnant adults, or people who do not already use tobacco.
• No e-cigarette has been approved by the FDA as a quit smoking aid. As mentioned above, there are proven tools that can help current smokers quit successfully.

If you smoke cigarettes, the best decision you can make for your health and your family's health is to quit.

Quitting smoking can be hard, and it can take many tries but the long term health benefits are worth the sacrifice.

 

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