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Are You Sleep Deprived ?

2011-02-23T15:47:00.000-08:00

More and more research is pointing to lack of sleep as one of the reasons for the onset of several diseases. That sleep is rejuvenating, is a well known fact. There is nothing like a perfect night’s sleep, to kick start another day’s work.

We all know what happens when sufficient sleep is not available(1).
• Tendency to commit mistakes
• Increased feeling of irritation

• Friction between husband and wife
• Ill-natured towards the children
• Feeling of drowsiness
• Decreased reaction times
• Increased risk for accidents while driving
• Poor decision making capacity
• Decreased performance levels
• Finding fault with others
• Picking unnecessary and unwanted quarrels
• Decreased immune function
• Impaired memory
• Weight increase and obesity
• Acquiring hypertension(2) and diabetes(3)

Reasons for lack of sleep
Insomnia is a term associated with the condition of disturbed sleep. While there are several causes for disturbances in sleep pattern, some of them are man-made. For example, some people have a tendency to stay up late at night. On top of that, you have to wake up early for the next day schedule. This means that you will be sleep deprived. Some other reasons for lack of sleep are:

• Restless legs syndrome
• Sleep apnea
• Depression
• Polyuria associated with diabetes
• Hormonal changes as in menopause
• Disturbances in circadian rhythm as in jet lag
• Eating just before going to bed
• Exercising just before bed time
• Intake of caffeine before bed time (Drinking coffee)
• Sleeping in the presence of bright light

It is generally agreed that people need to sleep between seven and eight hours every day. The maximum amount of time spent in deep sleep is called the core sleep. This is the time when you are not aware of your surroundings. The period of core sleep varies from individual to individual, but is essential for normal health. The sleepiness gradually wears off as the period of core sleep is crossed. Generally, it is good if you wake up at least thirty minutes after the core sleep. Studies have shown that too little sleep or too much sleep can be deleterious to health(2,4). Research has shown that either of these two habits can lead to increase in abdominal fat(4) . This can also increase the risk for acquiring cardiovascular disease and diabetes. Optimum sleep is invigorating. Too little sleep or too much sleep is debilitating.

Producing ideal conditions for sleep

A tired body produces good sleep. On the other hand, too tired a body can produce only disturbed sleep. If you eat just before going to bed, your level of sleep will not be satisfactory. Good bed room environment produces good sleep. But, we pay little attention to such matters. Even the height of the pillow can influence the way we sleep. Night lamps play an important role in sleep. Too bright a light can be disturbing. Recent research also shows that sleeping in the presence of light can lead to weight gain because of disturbances in melatonin secretion. Reading a book is the best sleeping pill one can come across. The most important thing is to have a clear mind. After all, the sleep center is located in the brain. Family feuds before bed time or carrying worries from the workplace to the bed, is not going to help the cause of good sleep. The best policy is to forget the past and to look forward to a rosier tomorrow. Sleep will automatically embrace you.

References:

1. Brain Basics: Understanding Sleep:National Institute of Neurological Disorders and Stroke.http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm. Last updated:May 21, 2007 Accessed on: Feb 23, 2011

2.Gottlieb DJ, Redline S, Nieto FJ et al.Association of usual sleep duration with hypertension: the Sleep Heart Health Study.Sleep. 2006 Aug 1;29(8):1009-14.

3. Gottlieb DJ, Punjabi NM, Newman AB. et al.Association of sleep time with diabetes mellitus and impaired glucose tolerance.Arch Intern Med. 2005 Apr 25;165(8):863-7.

4.Chaput JP, Després JP, Bouchard C et al.The association between sleep duration and weight gain in adults: a 6-year prospective study from the Quebec Family Study.Sleep. 2008 Apr 1;31(4):517-23.

Last Updated: Feb 23, 2011
Written by Vangeepuram Satakopan
Partially Revised by Syed K.Haque, MD
Originally published at http://www.ihafs.org/2011/02/sleep-deprived/

Soy vs. Casein Protein: Which Is Better?

2010-08-24T22:13:00.000-07:00

Dr.Kristie Leong

Image Credit: CoolFox
Bodybuilders and fitness buffs, intent on building lean body mass, are usually focused on getting enough protein in their diet. Some choose the natural route and get their protein through food sources, while others turn to protein supplements. Traditionally, casein is thought to be the best choice for body builders because it elevates protein levels better than soy. Now, a new study calls this into question. Soy vs. casein – which protein is best for building muscle?

Getting enough Protein: Casein or Soy?

According to a new study published in the journal Clinical Nutrition, soy and casein proteins are equal in their effects on muscle protein synthesis. When they tested both forms of protein on a group of 22 young people, they found that casein and soy affected muscle protein synthesis similarly – although levels of some amino acids in the bloodstream varied with each. All in all, both forms of protein should lead to similar muscle growth.

To Build Muscle, It’s Important to Get Enough Protein, but Not Too Much

Some bodybuilders assume if some protein is good, more must be better – and they overdose on protein shakes and supplements. The body can only use so much protein and any excess is converted to fat, which is not what most bodybuilders want. Plus, there’s some concern that too much protein makes the kidneys work too hard – and that a high protein diet could increase the risk of osteoporosis.

Although the RDA for protein is only 0.3 grams per kilogram of body weight, bodybuilders need as much as 1 milligram per kilogram of body weight to build lean body mass. There’s little reason to go beyond this since it won’t build lean body tissue any faster.

To Get Enough Protein Which Type Should You Choose?

Casein or soy? Based on this study, either casein or soy protein is good for building muscle. Soy protein is the perfect choice for vegetarians since it contains no animal products – and it still has all of the necessary amino acids. The only concern about soy is it contains phytoestrogens, which can raise estrogen levels in men and theoretically lead to breast development, although there are no good studies to support this.

Casein protein, derived from milk, is slowly digested which means it supplies the body with a continuous supply of amino acids to prevent muscle breakdown. In this way, it has an anti-catabolic effect. The disadvantage of casein is it can cause bloating and gas in some people.

Get Enough Protein: Other Options

Whey is another form of protein that many bodybuilders use. Whey protein is quickly digested and absorbed so it becomes available to the body for building muscle quickly. It’s a good choice to use immediately after a workout.

Another option for getting enough protein is to get it naturally through foods such as lean beef, turkey, chicken, fish, eggs, and low-fat milk products. This is the least expensive way to go.

Getting Enough Protein: The Bottom Line?

Even if you’re a bodybuilder, you only need so much protein. (about 1 gram per kilogram of body weight). To meet these requirements, you can get your protein naturally through diet or protein supplements. If you choose protein supplements, consider the advantages of each type, but keep in mind that neither casein nor soy is superior in terms of its effects on muscle protein synthesis.

References:

Nutraingredients-USA. "Soy matches casein for muscle protein synthesis: Study"

The copyright of the health article, "Soy vs. Casein Protein: Which Is Better?," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.

If you have time and are interested then check out Arnold Schwarzenegger Bodybuilding book.
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What Is the Function of Pubic Hair?

2010-08-02T12:39:00.000-07:00

By Dr.Kristie Leong

The development of public hair is a display of maturity, a sign that a child has grown from a child into a mature man or woman. Pubic hair isn’t a topic most people talk about, although some people make their own statement with it by shaving or even dyeing it a different color. In some cultures, such as in Islamic society, pubic hair is completely removed by shaving. But, why does a person have this type of hair in the first place? What exactly is the function of pubic hair?

The Function of Pubic Hair

The truth is no one really knows exactly why humans have pubic hair, although several theories exist. The most compelling argument for the presence of pubic hair is that these hairs help to retain natural pheromones produced by glands to entice the opposite sex and encourage reproduction with a suitable partner. Pheromones are produced by apocrine glands found in “hairy” areas of the body, such as under the arms and the genital region. The hair in these areas traps the pheromones, which are relatively odorless until bacteria break them down.

According to some theories, animals and people are attracted to members of the opposite sex who have pheromone scents that are distinctly different from their own. This reduces the risk of inbreeding, which could produce offspring with genetic defects. Pubic hair helps to trap these volatile scent molecules, which are quickly broken down when exposed to air.

Other Theories as to Why People Have Pubic Hair

Another theory as to why people have pubic hair is to provide protection for the delicate tissues that lie in the region. This idea is supported by the fact that pubic hair is usually wiry and thicker in texture than the hair in other regions. A thick tuft of pubic hair also helps to hold on to heat. This would have been important in prehistoric times when people wore minimal clothing. Pubic hair may also serve as a visual cue, showing that a person is mature and capable of sexual reproduction.

Function of Pubic Hair: The Bottom Line?

Why humans have pubic hair isn’t completely understood, although the pheromone theory is the most plausible. It likely will remain one of the human body’s great unsolved mysteries.

References:

Merck Manual. Eighteenth Edition.
Morris, Desmond (2007). The Naked Woman: A Study of the Female Body. St Martin's Griffin.

The copyright of the article, "What Is the Function of Pubic Hair?," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.

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Should Children With Hypertension Participate in Sports?

2010-06-14T07:31:00.000-07:00

By Dr.Kristie Leong

Image Credit:Mikael Häggström
Most people think of hypertension as being an adult’s disease, but children get it too. Only about three percent of kids have high blood pressure, but studies show that the number is on the rise - due to the increase in obesity among kids. Most children with hypertension lead active lives, but what about sports participation? Should children with hypertension play competitive sports?
Exercising with Hypertension

For uncomplicated hypertension, aerobic exercise has blood pressure lowering benefits. Exercise also reduces obesity which helps to lower pressures in children with hypertension – as well as offset their risk for diabetes. Children with hypertension need daily exercise to stay healthy and keep their blood pressures under control.
Childhood Athletics for Children with Hypertension

According to recent recommendations issued by the American Academy of Pediatrics, most children with hypertension who don’t have heart disease or organ damage from hypertension can safely participate in sports as long as their blood pressures are monitored by a physician at least every two months. Home monitoring or more frequent monitoring is even better.

The type of exercise a child does can affect their blood pressure readings. Static exercise such as lifting weights increases blood pressure more than aerobic exercise - which means that children who are involved in sports requiring static movements need very close monitoring. Children with severe hypertension should avoid competitive sports – particularly ones involving static movements such as pushing or lifting - until their blood pressures are brought under good control.

Children with high blood pressure who also have heart disease should avoid playing competitive sports and should be thoroughly evaluated by a cardiologist before participating in any type of strenuous exercise.

Children with High Blood Pressure and Exercise: The Bottom Line

Most children with mild to moderate hypertension without complications can safely participate in sports as long as their blood pressures are monitored regularly and are kept under good control.

There have been reports of strokes occurring in children with hypertension during very strenuous exercise which means blood pressure monitoring is critical – and good pre-participation screening – preferably done by a pediatric cardiologist.

Children need exercise, but make sure they do it safely – especially if they have childhood hypertension.

References:

Medical News Today website. "Physical Activity For Children With Hypertension"
American Academy of Pediatrics: Athletic Participation by Children and Adolescents Who Have Systemic Hypertension

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The Health Risks of Wearing Skinny Jeans

2009-11-05T10:40:00.000-08:00

Article By Dr.Kristie

Skinny jeans are a popular fashion trend – particularly among young women. Inspired by celebrities, models, and rock stars, teens and young women are wiggling their way into ultra-tight, trend setting, skinny pants. Men are catching onto the trend too. Wearing skinny jeans is growing in popularity among males who wear them to show off the buff body they worked so hard to sculpt at the gym. Most will admit that this super tight pants style is far from comfortable, but seem willing to trade a little discomfort in the name of fashion. But, are they willing to risk their health? As it turns out,
there could be some painful health consequences that come with wearing skinny jeans.

The Health Consequences of Wearing Skinny Jeans

Wearing skinny jeans has its own unique set of health risks; but despite the fact that stiletto heels, oversized shoulder bags, and thong panties are all bad for health in one way or another, people continue to wear them. In the case of skinny jeans, the health effects come in the form of nerve damage. Wearing jeans that are too tight puts pressure on the lateral cutaneous nerve – the nerve that supplies feeling to the lateral part of the thigh. Compression of the nerve can lead to burning pain, numbness, or tingling in the lateral thigh region – a condition known as meralgia paresthetica.

What is Meralgia Paresthetica?

Meralgia paresthetica is common in people who are obese, pregnant, and those who wear tight clothing like skinny jeans. The pressure of the tight, heavy jean material causes the nerve to become “pinched” underneath the ligament that runs from the groin to the thigh causing reduced sensation. At the same time, tingling and numbness can develop. Of course, pain can be part of the picture too which can make the experience of wearing skinny jeans even for short periods of time quite uncomfortable.

Can meralgia paresthetica be reversed or is the “wearer of skinny jeans in the name of fashion” stuck with a lifetime of pain, numbness, and tingling? Fortunately, removing the skinny jeans and putting on some nice roomy ones may solve the problem, although the pain and tingling can take several months to completely go away. In rare cases, this condition will require surgery – a rather high price to pay for wearing skinny jeans. Keep in mind that squeezing yourself into skinny jeans also increases the risk of yeast infections, dermatitis of the skin, and fertility problems.

The Dangers of Wearing Skinny Jeans: Should You Do It?

Should the threat of meralgia paresthetica keep you from wearing skinny jeans? It’s okay to be stylish, but make sure the material isn’t squeezing the thighs so tightly that they cause pain or discomfort. Limit the number of times you wear tight, skinny jeans. Don’t wear them every day – keep them for a special occasion. The bottom line? Don’t jeopardize your health just to be in style.

The copyright of the article, "The Health Risks of Wearing Skinny Jeans ," in "Interesting Health Articles & Facts" is held by Dr. Kristie. Permission to republish this article in print or online must be granted by the author in writing.

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Acne Myths and Facts

2008-05-23T09:31:00.000-07:00

By Dr.Khushnood

Acne vulgaris (or common acne): the dreadful skin disease of adolescence affects approximately more than 85% of teenagers. The bacterium that has been found to be associated with it is Propionibacterium acnes. There are so many research related to acne. Some of the studies have come up with interesting results:

1. A study, based on a survey of 47,335 women, found a positive epidemiological association between acne and consumption of partially skimmed milk.( more)

2. The University of Pennsylvania and the US Naval Academy conducted experiments that fed subjects chocolate and found that consumption of chocolate, frequent or not, had no effect on the development of acne.

3. A 2005 systematic review found "surprisingly little evidence exists for the efficacy or lack of efficacy of dietary factors, face-washing and sunlight exposure in the management of acne."

4. A study in November 2006 in Australia gave a 50% reduction in 12 weeks in mild-moderate facial acne by introducing its subjects to a high protein, low Glycaemic index diet.( more )

5. Contrary to popular belief acne is not caused by dirt.

6. It has long been known that short term improvement can be achieved with sunlight. However, studies have shown that sunlight worsens acne long-term. More recently, visible light has been successfully employed to treat acne.

7. Eating too much bread may trigger acne in teenagers.( more )

8. The bacteria that cause acne may protect sufferers from other infections and cancer in later life.( more)

9. A blue and red light mixture seems to be most effective treatment for acne - reducing the number of spots by three-quarters, says research.

Check out this video titled,"Dr. Berger, Is There A Connection With Make-Up & Acne?".

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