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Bones are the foundation of our physical well-being, allowing us to move with ease and providing structure to our bodies. Calcium absorption plays a key component in this process of building and maintaining strong bones. Without the help of calcium, our bones would become brittle and weak, increasing our risk of developing conditions like osteoporosis. As we grow older, our bodies will become less efficient at absorbing calcium, making our bones more susceptible to fractures and breaks. In particular, women are more vulnerable to calcium loss due to hormonal changes that occur during pregnancy, breastfeeding, and post-menopause. How Women Can Prevent Calcium Loss To prevent calcium loss and promote strong bones, there are lifestyle changes that women can consider to implement in their daily life . By taking care of themselves during the pre-and postmenopausal stage of life, women can reduce their risk of bone-related issues, and enjoy a healthy and active lifestyle for years to come. These include: Engage in weight-bearing exercises: Activities such as walking, hiking, and strength training can help maintain bone density and strength. Thus, aim to incorporate weight-bearing exercises into your routine. Maintain a healthy weight: Being underweight or overweight can increase the risk of osteoporosis and fractures. A balanced diet and regular exercise can help you maintain a healthy weight and support bone health. Limit alcohol and caffeine consumption: Consuming alcohol and caffeine in excess can interfere with calcium absorption. Therefore, it is important to consume these in moderation. Increase calcium intake: Women should aim to consume at least 1,000 milligrams of calcium per day to maintain bone health. Calcium-rich food such as milk, cheese, yogurt, and leafy green vegetables are excellent sources of calcium. Incorporate vitamin D: Vitamin D is essential for calcium absorption and helps to maintain bone density and strength. You can obtain vitamin D from sunlight exposure, and fortified food such as milk and cereal. Supporting Strong Bones With The Right Formulation Incorporating supplements into a healthy lifestyle can be an excellent way to support optimal bone health and prevent calcium loss. When choosing a supplement, choose one that is specially formulated for pre-and postmenopausal women. For instance, a supplement that contains a blend of calcium, vitamin D3, and vitamin K2 is suitable for pre-and postmenopausal women. Calcium and vitamin D3 work hand in hand to support bone health. While calcium is essential for building strong bones, vitamin D3 helps the body in absorbing calcium. Moreover, including vitamin K2 in the supplement helps regulate calcium metabolism and ensure that calcium is deposited in the required part of our bodies, which is our bones.

Despite our best efforts to find balance in this fast-paced environment , many individuals still struggle with feelings of exhaustion and fatigue. For some of us, all we need is sufficient rest and maintaining a good work-life balance to overcome the struggle. However, there are some people who experience persistent tiredness that cannot be explained or treated through traditional means. There could be a number of reasons why you are feeling constantly exhausted. One possibility is a condition called Chronic Fatigue Syndrome (CFS), also known as Myalgic Encephalomyelitis (ME). Don't let the medical jargon scare you - understanding the root cause of your fatigue is the first step towards finding relief and returning to your normal state of energy and well-being. So, what is Chronic Fatigue Syndrome/Myalgic Encephalomyelitis? CFS/ME is a chronic condition that affects the nervous, immune, and energy production systems of the body. According to the Centers for Disease Control and Prevention (CDC), up to 24 million people worldwide may have CFS/ME [1] . The syndrome is characterized by extreme fatigue that doesn't improve with rest, along with other symptoms such as cognitive dysfunction, muscle pain, and sleep disturbance. Signs & Symptoms of CFS/ME: If you are experiencing any of these symptoms, it is important to consult a healthcare professional. CFS/ME is a diagnosis of exclusion, which means that other conditions with similar symptoms must be ruled out before a diagnosis can be made. Your doctor may recommend you to undergo blood test, imaging test and other diagnostic tests to rule out other conditions. How to live with CFS/ME? While living with CFS/ME can be challenging, there are lifestyle changes you can make to manage your symptoms and improve your quality of life. Here are some tips: Pace yourself: It is important to avoid overexertion and to pace yourself throughout the day to conserve energy, taking breaks in between to recharge your energy. Get good sleep: Good sleep is crucial for people with CFS/ME. Establish a regular sleep routine, avoid caffeine and alcohol before bedtime, and create a comfortable sleep environment. Manage stress: Stress can worsen the symptoms of CFS/ME. Try relaxation techniques such as deep breathing or meditation to help manage stress. Eat a healthy diet: Eating a healthy and balanced diet can help support your overall health and energy levels. Avoid processed food and eat plenty of fruits, vegetables, and whole grains. Consider CoQ10 supplements: A study suggests that supplementing with CoQ10 may help improve CFS/ME symptoms by restoring the low CoQ10 levels [2] . How CoQ10 could assist in the condition? Coenzyme Q10 (CoQ10) is a natural antioxidant that every cell in your body needs to produce energy, especially in organs like the heart, liver, muscles, and kidneys. There have been several studies suggesting that CoQ10 may help reduce fatigue, but a recent meta-analysis conducted by Frontiers of Pharmacology provides stronger evidence that shows CoQ10 is an effective and safe supplement for reducing fatigue symptoms. In the recent meta-analysis conducted by Frontiers of Pharmacology, researchers analyzed 13 randomized controlled trials with over 1,000 participants. Based on the result, it was found that CoQ10 could significantly reduce fatigue score compared to the placebo group . Additionally, the study found that the greater the daily dose and treatment duration of CoQ10 supplementation, the greater the reduction in fatigue score [3] . While more research is needed to determine the optimal dosage and efficacy of CoQ10 for CFS/ME patients, it is important to consult with a healthcare professional to seek help in identifying the right amount of CoQ10 dosage to manage CFS/ME symptoms. References: 1. Centers for Disease Control and Prevention. (n.d.). Chronic Fatigue Syndrome (CFS). Retrieved from https://www.cdc.gov/cfs/index.html 2. Maes, M., Mihaylova, I., Kubera, M., Uytterhoeven, M., Vrydags, N., & Bosmans, E. (2009). Coenzyme Q10 deficiency in myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) is related to fatigue, autonomic and neurocognitive symptoms and is another risk factor explaining the early mortality in ME/CFS due to cardiovascular disorder. Neuro endocrinology letters , 30 (4), 470–476. Retrieved from https://pubmed.ncbi.nlm.nih.gov/20010505/ 3. Fan, L., Feng, Y., Chen, G. C., Qin, L. Q., & Fu, C. L. (2020). Effects of coenzyme Q10 supplementation on fatigue: A meta-analysis of randomized controlled trials. Journal of the American College of Nutrition, 39(8), 694-704. Retrieved from https://pubmed.ncbi.nlm.nih.gov/28179205/

Hypertension (commonly known as high blood pressure) is a silent killer. It is a common condition that occurs when the pressure of the blood vessels is too high (140/90 mmHg or higher). While the effect on the body may not be apparent to most people, the symptoms can develop over time and gradually worsen your heart health. As you age, it becomes increasingly important to ensure that your blood pressure is checked regularly. This simple yet vital action can help to detect any risks that may impact your heart health and prevent serious issues along the line. Risk factors of Hypertension People often have misconceptions that Hypertension can only affect the elderly or those with unhealthy lifestyle. However, the truth is Hypertension can strike anyone at any age, regardless of their current health status. According to the Ministry of Health Malaysia, approximately three out of every ten adults aged 18 years and above suffer from this condition [1] . Given the concerning statistics, it is crucial to be aware of the risk factors that can contribute to the development of hypertension such as: Unhealthy diet: Consuming excessive salt, indulging in a diet high in saturated and trans fats, lacking in fruits and vegetables) Physically inactive: Lack of physical activities, sedentary behaviours like lying on the bed or sitting on a chair for long periods) Smoking: Excessive amount of tobacco in a day. Drinking alcohol: Consuming more than 20% Alcohol By Volume (ABV) per day. On the other hand, there are non-modifiable risk factors like genetics, older age, and pre-existing conditions such as diabetes or kidney disease that can contribute to your likelihood of developing high blood pressure. Symptoms of Hypertension Hypertension can often go unnoticed as many people don't experience any symptoms. However, people with an abnormal amount of blood pressure (usually 180/120 or higher) can lead to a range of uncomfortable symptoms, these include but not limited to: While automated devices can measure blood pressure at home, it is important to have a healthcare professional to evaluate your risk and manage your hypertension effectively. How can you prevent Hypertension? Incorporating lifestyle changes into your daily routine and habits can effectively aid in managing hypertension and improving your overall well-being. Sit less and be physically active: Start with easy exercises like brisk walking, jogging, or dancing. The Centers for Disease Control and Prevention (CDC) recommends about 150 minutes of physical activity per week, or 30 minutes each day [2] . Maintain a healthy weight: Excess weight can contribute to fatty deposits (fatty substances and cholesterol) building in the arteries, raising your risk of having a heart attack or stroke. Try to maintain a healthy body mass index (BMI) and waist circumference—under 40 inches for men, and under 35 inches for women Eat a balanced diet: Eat plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats (unsaturated fats with protein and carbohydrates) , and limit sodium intake (below 2,300mg per day) by taking less high-fat food. Limit alcohol consumption: Limiting alcohol to less than one drink a day can help lower blood pressure. However, excessive alcohol consumption can raise blood pressure and contribute to heart disease. Quit smoking: Smoking damages blood vessels and raises blood pressure. Quitting tobacco is a necessary step for heart health. Seek support from friends, family, or healthcare professionals to quit smoking and stay tobacco-free. In most cases, doctors may prescribe medications to manage hypertension even though it may cause some undesirable side effects . Supplements such as CoQ10 (ubiquinol) can be a good alternative for those who prefer supplement instead of a prescription medication. Studies have shown that CoQ10 has the potential to reduce blood pressure and improve symptoms of congestive heart failure [3] . However, it's important to consult with a healthcare professional to determine the correct dosages of both medications and supplements for optimal health and well-being. On World Hypertension Day, Team Vitamode joins in raising awareness about hypertension and the importance of maintaining a healthy lifestyle to prevent and manage high blood pressure. #scientificwellness References: 1. Soo, M. J., Chow, Z. Y., Ching, S. M., Tan, C. H., Lee, K. W., Devaraj, N. K., Salim, H. S., Ramachandran, V., Lim, P. Y., Sivaratnam, D., Hoo, F. K., Cheong, A. T., & Chia, Y. C. (2020). Prevalence, awareness and control of hypertension in Malaysia from 1980-2018: A systematic review and meta-analysis. World Journal of Meta-Analysis, 8(4), 320-344. https://doi.org/10.13105/wjma.v8.i4.320 2. Centers for Disease Control and Prevention. (2021, March 4). Physical Activity Basics for Adults. Retrieved April 18, 2021, Retrieved from https://www.cdc.gov/physicalactivity/basics/adults/index.htm#:~:text=Physical%20activity%20is%20anything%20that,Physical%20Activity%20Guidelines%20for%20Americans . 3. Rosenfeldt, F., Haas, S., Krum, H. et al. Coenzyme Q10 in the treatment of hypertension: a meta-analysis of the clinical trials. J Hum Hypertens 21 , 297–306 (2007). https://doi.org/10.1038/sj.jhh.1002138

What common condition can affect the prostate gland? As men age, their prostate gland may undergo changes that can impact their urinary health. One of the most common conditions that affect the prostate gland is Benign Prostatic Hyperplasia (BPH), also known as an enlarged prostate. According to the Medical Journal of Malaysia, BPH affects around 50% of men in their 50s and up to 90% of men in their 80s [1] . The prostate gland typically continues to grow excessively after age 50 and can double or even triple in size during the latter decades of life, signifying that most aging men would be expected to face this condition. As the prostate gland enlarges, it can compress the urethra, the tube that carries urine out of the body, causing lower urinary tract symptoms (LUTS) [2] . It is worth keeping in mind that the degree of prostatic enlargement can differ between individuals. While roughly 50% of cases show no symptoms, some men may experience more pronounced symptoms such as: Speak to your healthcare provider if you experience symptoms of BPH. They can diagnose the underlying cause and suggest a treatment plan that may include medication or surgery, depending on your condition. This will help relieve your symptoms and improve your quality of life. How can we prevent BPH? While BPH can be a frustrating and disturbing condition, there are steps you can take to manage your symptoms and improve your overall urinary health. These include: Urinate when you have to: To maintain a healthy prostate, it is best to urinate as soon as you feel the urge instead of waiting. Delaying urine can potentially harm your prostate. Get regular check-ups: Don't wait until you have symptoms of a prostate problem to take action. Undergoing regular prostate check-ups can help detect prostate problems early when they are highly treatable. Reduce alcohol and caffeine intake: Excessive caffeine and alcohol intake has been shown to irritate the bladder, which can lead to frequent urination. Reduce your intake of these substances to an appropriate level to promote a healthier bladder function and minimize the occurrence of frequent urination. Keep yourself warm: Exposure to cold temperatures can irritate symptoms such as frequency, urgency, and discomfort during urination. It is important to stay warm by wearing appropriate clothing, using blankets, and keeping indoor temperatures at a comfortable level. If you are looking to maintain a healthy prostate and relieve bothersome BPH symptoms, you may want to consider incorporating natural supplements into your daily routine. There are supplements that contain a blend of all-natural ingredients that work to support optimal prostate function and help ease common symptoms associated with BPH. Saw Palmetto Rich in a bioactive compound called betasitosterol that supports urinary and prostate health. Reduces inflammation and urinary symptoms. Improves urinary flow, sexual function, and prevents the progression of BPH. Regulates testosterone level by decreasing the activity of 5-alpha reductase Phytosterols Provides more than 99% plant sterols with at least 70% beta-sitosterol that helps to maintain healthy prostate function. Relieves prostate discomforts by helping to improve urinary flow rates and reduces residual bladder volume. Inhibits the enzymatic activity of 5-alpha reductase related to the continued growth of the prostate gland. Lycopene A red carotenoid naturally present in the testes and prostate in which its levels are reduced by increasing age. One of the most promising chemopreventive agent for prostate cancer (Pca). Potent anti-inflammatory and anti-proliferative effects – reduce PSA level, improve urinary symptoms, prevent further prostate enlargement and inhibit progression of BPH. Flax Lignan Contains a standardized amount of 20% SDG (secoisolariciresinol diglucoside), an antioxidant phytoestrogen. Reduces PSA level and cell proliferation. Improves obstructive and irritable symptoms of BPH. Reduces serum DHT levels, a metabolite of testosterone and critical mediator of prostatic growth. References: Teh GC et al. Prevalence of symptomatic BPE among Malaysian men aged 50 and above attending screening during prostate health awareness campaign. Med J Malaysia. 2001; 56(2):186-195. Retrieved from https://pubmed.ncbi.nlm.nih.gov/11771079/#:~:text=The%20prevalence%20of%20symptomatic%20benign,Prevalence%20of%20BPO%20was%2015.8%25. Lepor H. (2005). Pathophysiology of benign prostatic hyperplasia in the aging male population. Reviews in urology , 7 Suppl 4 (Suppl 4), S3–S12. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1477609/

Our bones provide the structural support for our bodies. They are not rigid structures but rather living entities that provide strength, flexibility, and vitality to our bodies. Our bones possess a remarkable ability to heal themselves when fractured and undergo constant renewal. To ensure optimal bone health, it is important to understand the factors that influence bone strength, as well as adopt lifestyle habits that promote strong bones. Why is bone health important? The nature of our bones involves a continuous process of change, where new bone is formed while old bone is broken down. In our youthful years, the body generates new bone at a faster rate than it breaks down, resulting in an increase in bone mass. As we get older, our bones becomes less dense and more prone to facture, potentially leading to the development of osteoporosis. This chronic condition weaken bones, leaving them hollow and fragile, making the bones susceptible to fractures from even minor injuries or falls. Typically, individuals reach their peak bone mass around the age of 30. After the peak bone mass is reached, the rate of bone loss slightly exceeds the rate of new bone formation. The likelihood of developing osteoporosis is influenced by the amount of bone mass attained by the age of 30 and the subsequent rate of bone loss. Building a higher peak bone mass establishes a valuable reserve that lowers the risk of osteoporosis as we grow older, safeguarding our bone health. Risk factors of bone health When it comes to maintaining robust bone health, there are several factors that can affect your chances of developing osteoporosis such as: The amount of calcium in your diet: Low calcium intake can cause bone loss, weakening bones and increased risk of fractures. Physical activity: People who are physically inactive have a higher risk of osteoporosis than people who exercise regularly. Tobacco and alcohol use: The use of tobacco contributes to the weakening of bones. Similarly, having more than one alcoholic drink a day for women or two for men may increase the risk of osteoporosis. Gender: Women have less bone tissue than men, making them more susceptible to osteoporosis. Size: People with a low body mass index or small frames are at risk of osteoporosis because their bodies won't be able to draw on as much bone-building material for future use. Age: With age, your bones tend to lose density and become weaker. What can I do to keep my bones healthy? Incorporating a few simple lifestyle habits can help to prevent or slow the loss of bone mass, including: Include plenty of calcium in your diet. The Recommended Dietary Allowance (RDA) of calcium for adults aged 19-50 and men aged 51-70 is 1,000 mg/day. Good sources of calcium include dairy products, almonds, broccoli, kale, sardines, and soy products like tofu. Pay attention to vitamin D. Vitamin D is essential for calcium absorption. The RDA of vitamin D for adults aged 19-70 is 600 IUs/day, increasing to 800 IUs/day for adults aged 71 and older. Good sources of vitamin D include oily fish like salmon and tuna, mushrooms, eggs; and fortified foods like milk and cereals. Include physical activities in your daily routine. Weight bearing exercises such as walking, jogging, and climbing stairs can help you in building strong bones and slowing down bone loss. Cut down on salt intake: Increased salt intake may contribute to decreasing calcium levels and increasing bone loss. Women, especially after menopause should consume less processed and canned foods which usually have high salt content. Reduce caffeine intake: To maintain optimal calcium levels, it is advisable to consume caffeine in moderation, limiting intake to approximately two cups per day. Taking Control of Your Bone Health Seek guidance from your healthcare provider if you have concerns about your bone health or potential risk factors for osteoporosis. A consultation with your doctor may involve a bone density test to assess your bone density and rate of bone loss. Based on these results and considering your risk factors, your doctor can determine the ideal treatment plan to help slow down bone loss and promote bone health in your bodies.

Joints enable our bones to interact seamlessly, providing the flexibility we need for everyday tasks. They allow for graceful shoulder movements, perfect for dancing with your loved ones, as well as sturdy hips that support you while your family gathers around for a celebration. However, there are times when joints become a source of discomfort , presenting as joint pain. Joint pain is a familiar complaint for many individuals, causing discomfort, aches, and soreness in the joints throughout our bodies. Although it is common, it rarely requires hospitalization due to the various ways available to address and treat the problem without medical intervention. At times, joint pain arises as a result of specific illnesses or injuries, making it important to understand the underlying causes. What causes joint pain? When it comes to joint pain, arthritis takes the center stage as one of the most prevalent culprits. Osteoarthritis (OA) and Rheumatoid Arthritis (RA) are the two most common types of arthritis that cause joint pain. Osteoarthritis usually affects individuals over 40 and gradually targets frequently used joints, leading to joint pain due to cartilage breakdown. Rheumatoid Arthritis, on the other hand, is caused by inflammation and fluid accumulation as the body's immune system mistakenly attacks the joint lining membrane, potentially causing impairments and deformities over time. In addition, joint pain can result from a variety of factors, with each adding its own contribution toward the experience of discomfort. The factors include: Bursitis Lupus Gout Injuries Tendinitis Bone or joint infections Fibromyalgia Osteoporosis Rickets What are the symptoms of joint pain? While many instances of joint pain can be managed effectively at home, there are circumstances where seeking medical attention becomes essential. Swelling, redness, tenderness, or warmth Persistent pain lasting three days or more Serious injury Deformity of the joint Complete immobility of the joint Severe joint pain When diagnosing joint pain, it is best to consult a healthcare professional and perform physical examinations in order to determine the underlying causes of discomfort. This approach allows them to narrow down potential causes and provide the most suitable treatment plan to the patient. In some cases, a joint X-ray may be necessary for visual information. Additional tests may include blood tests for the screening of autoimmune disorders and measurement of inflammation levels in the body. What are the treatments for joint pain? Though the symptoms of joint pain may be relieved with treatment or medications, it is possible to slow down the progression of arthritis. There are lifestyle changes that can help you in avoiding joint pain such as: Get enough exercise: Exercise can help strengthen muscles around your joints, offering more support to your bones and joint. Start with some low-impact activities such as walking, cycling, tai chi, and water-based exercises, in which all these activities are excellent options for individuals with joint pain. Manage your weight: Losing weight can greatly reduce joint pressure and improve mobility. The extra weight puts more pressure on your joints especially your knees , hips, and feet. Follow a healthy diet: Dietary choices can make a big difference to keep your weight in check. Eating a diet rich in fresh fruits, vegetables, and whole food can enhance your immune system and overall well-being. A plant-based diet can also offer antioxidants that aid in reducing inflammation by eliminating harmful free radicals in the body. Try acupuncture: Acupuncture stimulates specific points in the body, which is believed to rebalance energy flow and release natural pain-relieving substances. This can help reduce inflammation, improve circulation, and relieve joint pain. It is recommended to consult with a certified and licensed acupuncturist to explore this treatment option further. Consider a supplement: Supplements containing Type II collagen and hyaluronic acid have been suggested to potentially relieve joint pain in individuals with osteoarthritis. Type II collagen may help to reduce inflammation in the joints, while hyaluronic acid may improve joint lubrication and cushioning. However, it's important to consult with a healthcare professional before starting any new supplement regimen.

Our joints are the unsung heroes that enable us to lead active and fulfilling lives every day. Whether you're a young adult engaging in sports or an elderly individual navigating the challenges of aging, you may have encountered situations where joint and muscle discomfort arises. In such moments, turning to natural remedies such as curcumin could be a viable option. What is Curcumin? Curcumin, a natural compound found in turmeric, is a spice commonly used in Indian cuisine. Whether you are experiencing joint pain or inflammation, curcumin can be a valuable addition to your physical health and wellness. It has been found to have properties that promote a healthy response to inflammation and provide various health benefits. Benefits of Curcumin Studies have shown that curcumin is safe and may protect those at risk for heart disease by lowering certain levels of cholesterol, aiding in regulating mood and other body functions [1] . There are many additional benefits of Curcumin which include: Anti-inflammatory : It can help reduce chronic inflammation and alleviate associated symptoms. Antioxidant protection : This contributes to overall health and helps combat the effects of aging and environmental toxins. Joint health and pain relief : Relieving joint pain and supporting joint health. It aids in reducing swelling, stiffness, and discomfort caused by conditions like arthritis. By integrating the potent curcumin formulation into your daily routine, you may find a natural and holistic path toward enhancing your overall joint health and well-being. The next generation of Curcumin - THC Studies have introduced an exciting advancement known as tetrahydrocurcumin (THC). This innovative form of curcuminoid offers amplified bioavailability and increased potency, surpassing the capabilities of traditional curcuminoids [2] . Here are some of the exceptional benefits that THC brings to the table: Increased absorption and bioavailability : THC improves the absorption and bioavailability of curcumin in the body, ensuring that a higher concentration reaches its target tissues Potent antioxidant activity : THC is 250 times more potent than curcumin for antioxidant and anti-inflammatory properties, which enhanced protection against oxidative stress and support overall well-being. References 1. Kulkarni, S. K., Bhutani, M. K., & Bishnoi, M. (2008). Antidepressant activity of curcumin: involvement of serotonin and dopamine system. Psychopharmacology , 201 (3), 435–442. https://doi.org/10.1007/s00213-008-1300-y Park, S., Lee, L. R., Seo, J. H., & Kang, S. (2016). Curcumin and tetrahydrocurcumin both prevent osteoarthritis symptoms and decrease the expressions of pro-inflammatory cytokines in estrogen-deficient rats. Genes & nutrition , 11 , 2. https://doi.org/10.1186/s12263-016-0520-4 Advantages of Curcumin C3 Reduct® . Curcumin C3 Reduct®. (n.d.). https://c3reduct.com/curcumin-c3-reduct/advantages/ Introduction of Curcumin C3 Reduct® . Curcumin C3 Reduct®. (n.d.). https://c3reduct.com/curcumin-c3-reduct/introduction/

It is no secret that many individuals struggle to obtain a good night's sleep. Stress, overnight shifts, and overwhelming workload can make quality sleep a rare and precious commodity. These challenges are part of a broader condition known as Circadian Rhythm Sleep Disorder (CRSD), which can significantly impact one's overall well-being. Understanding the nature of sleep difficulties and their effects on our lives is essential for finding effective solutions and improving our quality of life. What is Circadian Rhythm Sleep Disorder? Circadian Rhythm Sleep Disorder refers to a disruption in the body's internal clock, which regulates the sleep-wake cycle. Our bodies have an inherent circadian rhythm, influenced by external factors such as light, temperature, and social cues. When this rhythm is disturbed, individuals may experience difficulties falling asleep, staying asleep, or maintaining regular sleep patterns. Factors of Circadian Rhythm Sleep Disorder There are several factors that can contribute to Circadian Rhythm Sleep Disorders (CRSDs). Here are some of the factors of CRSDs : Excessive screen time: Exposure to electronic devices that emit blue light before bedtime could disrupt the body's natural sleep-wake cycle. High-stress levels: Stress can lead to elevated levels of cortisol, a hormone that interferes with sleep patterns and can disrupt the circadian rhythm. Shift work or overnight shifts: Working during the night or rotating shifts can severely disrupt the body's natural sleep patterns. Environmental factors: Noise, temperature, and other environmental factors can impact the quality of sleep and disrupt the circadian rhythm, leading to difficulties falling asleep or maintaining sleep. Medical conditions and medications: Certain medical conditions such as sleep apnea, depression, bipolar disorder, and neurological disorders can disrupt the circadian rhythm. Additionally, some medications, such as those used to treat asthma, allergies, or high blood pressure, can interfere with sleep patterns and contribute to CRSDs. How to improve Circadian Rhythm Sleep Disorder with lifestyle changes Improving CRSD requires a comprehensive approach that focuses on aligning your daily routines and habits with your body's natural sleep-wake cycle. These include: Establish a consistent sleep schedule: Set a regular sleep schedule by going to bed and waking up at the same time each day even on weekends to regulate your body's internal clock. Create a relaxing bedtime routine: Engage in relaxing activities before bed such as reading a book, practicing deep breathing exercises, or taking a warm bath could signal your body that it's time to wind down. Minimize exposure to blue light: Avoid electronic devices such as smartphones and tablets at least an hour before bedtime, or use blue light filters to reduce the impact on your circadian rhythm. Create a sleep-friendly environment: Ensure your bedroom is cool, dark, and quiet to promote a restful sleep environment. Consider using blackout curtains, earplugs, or a white noise machine if needed. Avoid stimulants and substances: Limit or avoid the consumption of caffeine, nicotine, and alcohol, especially in the evening. These substances can interfere with your sleep quality and disrupt your circadian rhythm. Instead, opt for herbal tea or other non-caffeinated beverages in the evening.

Imagine exploring a vibrant city, immersing yourself in new cultures and breathtaking sights, and suddenly, the unexpected happens - you fall sick . Traveling with illness can be a major inconvenience, turning a dream adventure into a struggle especially dealing with unfamiliar healthcare systems. Searching for clinics or doctors, struggling with language barrier can be an overwhelming process . However, with the right proactive measures, you can ensure a healthy and pleasant journey! Tips for a healthy and pleasant trip When embarking on a trip, whether it's a vacation or a business journey, keeping your well-being in mind can enhance your overall experience. Here are a few tips for a healthy and pleasant trip: Plan ahead: Research the healthcare system of your destination and familiarize yourself with local hospitals, clinics, and emergency numbers. Check travel advisories and vaccinations to stay updated on any necessary vaccinations or health precautions recommended for your destination. Pack a travel health kit with essential medications, first aid supplies, and travel-specific items like insect repellent, sunscreen, and hand sanitizers. Maintain good hygiene practices: Wash hands frequently and carry a travel-sized hand sanitizer to use before eating or touching your face. Stay hydrated and drink plenty of water to avoid dehydration during your journey. Opt for well-cooked meals, and avoid street food in areas with questionable sanitation. Manage jet lag and sleep well: Adjust your sleep schedule before departure. Gradually shift your sleeping patterns closer to your destination's time zone. Stay hydrated and avoid excessive caffeine and alcohol consumption during flights. Consider using natural sleep aids or supplements to help regulate sleep cycles and improve the quality of your sleep.

In our fast-paced modern lifestyle, stress becomes an unwelcome companion. Sedentary habits take over, junk food sneaks its way onto our plates, and excessive alcohol consumption becomes a common indulgence. Little do we know, these seemingly harmless choices have contributed to a significant rise in the prevalence of fatty liver diseases. Stages of liver damage Healthy Liver: A healthy liver performs vital functions, including filtering toxins from the blood, metabolizing nutrients, storing vitamins and minerals, producing bile for digestion, and synthesizing proteins. [1] Fatty Liver (Steatosis): Fatty liver occurs when there is an abnormal accumulation of fat in liver cells. It is commonly associated with excessive alcohol consumption (alcoholic fatty liver disease) or non-alcoholic causes such as obesity, insulin resistance, and high levels of triglycerides in the blood (non-alcoholic fatty liver disease, NAFLD). [2] Liver Fibrosis: If left untreated, continued liver damage can lead to liver fibrosis. Liver fibrosis is the excessive accumulation of extracellular matrix proteins including collagen that occurs in most types of chronic liver diseases. The liver attempts to repair itself by laying down collagen fibers, which gradually replace healthy liver tissue. [3] Cirrhosis: Cirrhosis is characterized by extensive scarring and distortion of the liver structure. The growth of connective tissue disrupts the liver's normal architecture, impairing its ability to function effectively. [4] Signs and symptoms of fatty liver Fatty liver diseases often do not exhibit noticeable symptoms in the early stages. However, as the condition progresses, individuals may experience symptoms such as： Weakness - The fatty liver layers can lead to muscle weakness and a general feeling of physical weakness. This can be attributed to the compromised liver function affecting the body's overall energy levels. [5] Abdominal discomfort - Individuals with fatty liver disease may experience discomfort or pain in the upper right side of the abdomen. [6] Weight loss - Fatty liver disease can impact both appetite and energy expenditure, resulting in unintentional weight loss. [7] In some cases, fatty liver diseases can progress to more severe conditions, including non-alcoholic steatohepatitis (NASH) or cirrhosis. Reversing fatty liver diseases However, by adopting a holistic approach it is possible to reverse the effects of fatty liver diseases and restore liver health. Regular exercise: Engaging in regular physical activity is crucial for managing and reversing fatty liver diseases. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking, cycling, or swimming. Healthy diet: Focus on consuming whole foods rich in fiber, lean proteins, and healthy fats while limiting the intake of processed foods, sugary beverages, and saturated fats. Include food like fruits, vegetables, whole grains, fish, and nuts, which can support liver health. Consider supplements: Certain dietary supplements may aid in the reversal of fatty liver diseases. Prioritizing these lifestyle changes not only improves liver function but also enhances overall well-being and reduces the risk of complications associated with fatty liver diseases. Remember, seeking medical advice and guidance from healthcare professionals is essential to ensure an individualized and effective approach to managing fatty liver diseases. References Johns Hopkins Medicine. (2023). Liver: Anatomy and Functions. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-anatomy-and-functions MedlinePlus. (n.d.). Fatty liver disease . MedlinePlus. https://medlineplus.gov/fattyliverdisease.html Bataller, R., & Brenner, D. A. (2005). Liver fibrosis. Journal of Clinical Investigation, 115(2), 209–218. https://doi.org/10.1172/jci24282 NHS. (2017, October 20). Cirrhosis. Nhs.uk . https://www.nhs.uk/conditions/cirrhosis/#:~:text=Cirrhosis%20is%20scarring%20(fibrosis)%20of De Bandt, J. P., Jegatheesan, P., & Tennoune-El-Hafaia, N. (2018). Muscle Loss in Chronic Liver Diseases: The Example of Nonalcoholic Liver Disease. Nutrients , 10 (9), 1195. https://doi.org/10.3390/nu10091195 Abdominal Pain: Causes, Types & Treatment. (n.d.). Cleveland Clinic. https://my.clevelandclinic.org/health/symptoms/4167-abdominal-pain Dhaliwal, A., Towey, J., Lord, J. M., Armstrong, M., & Elsharkawy, A. M. (2019). Nutrition in liver cirrhosis: a case-based overview. Frontline gastroenterology, 11(2), 155–161. https://doi.org/10.1136/flgastro-2018-101121