There is much more to keep the heart healthy than eating right and regular exercise. Getting enough sleep is equally important to reduce the risk of heart disease. According to research studies, people with sleep problems such as insomnia have a shorter life expectancy as compared to those who consistently get the right amount of sleep. Sleeping for 7 to 8 hours is considered good for heart health and not getting enough sleep is associated with increased risk of heart attack or stroke.
What is the
optimal amount of sleep?
For adults, getting 7 to 8 hours of sleep each night is considered
the optimal amount of sleep. Respect your body needs for sleep and aim to sleep
for this much hours per night to maintain a healthy heart. Research studies suggest that people who sleep less
than six hours per night tend to develop cardiovascular risks including high
blood pressure, diabetes, obesity, and more significant inflammation as
compared to those who sleep for longer.
a sleep problem
Do you wake up frequently at nights
or feel tired after spending a restless night? Do you feel sleepy or fatigued
for the whole day? Consider these as the signs of sleep apnea. Other symptoms
include snoring, choking, or stop breathing during sleep. These are the
symptoms which many people don’t realize that they do, so it is important to
confirm with your partner who shares the bed with you. Severe sleep apnea
especially ate the middle or old age can increase the risk of premature death.
More common signs of a sleep problem include staying asleep, and difficulty
falling asleep. People who are suffering from heart disease often have low
energy levels than sleepiness.
and Heart Health
Sleep is essential for a healthy heart, and those who don’t
sleep enough are high risk for conditions highlighted above regardless of age,
or lifestyle habits like smoking, or drinking. Getting quality sleep is
important if you don’t want to hurt your heart. It is not entirely understood
why lack of sleep is detrimental to heart, but researches believed that
sleeping for too little causes disruptions in the biological process like
glucose metabolism, the pressure of blood, blood glucose levels and
inflammation. The same concept applies in the case of oversleeping.
Patients with sleep apnea (a
condition which causes a man to awake frequently throughout the night) often
have compromised heart health. In such patients, the certain chemical is
activated that interferes with the body ability to achieve extended periods in
which blood pressure and heart rate are lowered. As time passes, this leads to
high blood pressure during the day and a greater chance of developing heart
disease. Many research studies have revealed the relationship between sleep
apnea and heart disease. According to these studies, people with sleep apnea
are more likely to develop congestive heart failure than men without having
this night-time sleep disorder. This shows that poor sleeping can put you at
risk of heart disease as well.
Report symptoms to your
health care specialist- According to research studies, there are numerous sleep
disorders and associated health concerns, so it is important to pinpoint the
problem. You must accept the fact that if you are not sleeping there is
something wrong with your system and consider an excellent treatment to get rid
of the problem.
Get your problem treated- Fix an appointment with a
sleep psychologist to know about the therapies for sleep apnea. Patients with
insomnia may benefit from cognitive behavioural therapy with a sleep expert.
Shed extra pounds- Being overweight or obese
increases the risk of heart disease. Improved sleep helps to lose weight
especially belly fat. According to research performed by Johns Hopkins, people
with diabetes those who lost belly fat improved sleep regardless of their
gender or change or how they lose weight.
Tips to get
Adhere to a sleep routine. Go to bed at the same time each
day and wake up at the same time each morning.
Go for a morning walk to get some natural light earlier in
Get enough physical activity but be sure not to exercise a
few hours before bedtime.
Avoid using computers, laptops, and phones within a few hours
Do not eat or drink during the night especially alcohol and
Create an environment for a sound sleep by keeping your
bedroom cool, dark and quiet.
Make sleep a
Try to get in bed and wake up at a predictable
time. You need 7 to 8 hours of sleep to function well the next day. If you are
left with certain things by the end of the day, let it be, try to complete them
the next day.
AIDS can spread through blood
transfusion, breast milk, vaginal fluids, and semen. Protect yourself from the
deadly disorder by using contraception like condoms every time you involve
physically and don’t share needs and syringes with anyone. You can speak to
your health care specialist to know about medications that help prevent the
transfusion of the infection.
What is AIDS
and how does it spread?
Acquired immunodeficiency syndrome
(AIDS) is a life-threatening condition caused by the human immunodeficiency
virus (HIV). The deadly virus damages the immune system and interferes with
your body’s ability to fight against the organisms that are responsible for
causing the disease. AIDS or HIV is a sexually transmitted disease (STD), which
means it can spread through sexual contact. The infections can also be spread
by contact with infected blood, or from mother to child during pregnancy and
breastfeeding. It may take years before HIV weakens the immune system to the
extent that you develop AIDS. The infection cannot be cured, but some
medications can slow down the progression of the disease. These HIV medications
have already been used to reduce the risk of developing AIDS in many people
HIV transmission may take place
through blood, semen, rectal fluids, pre-seminal fluids, breast milk, vaginal
fluids. Person to person spreads of HIV is only possible when any of these
fluids come in contact with a mucous membrane or a damaged tissue or are
directly injected into the blood of a person through an injection. Mucus
membrane is present inside the vagina, rectum, the opening of the penis and the
InUnited states, the causes of AIDS
are anal, or vaginal sex with someone who develops HIV without using a condom
or taking drugs to prevent the deadly virus. Sharing needles with infected
individuals is also a cause of HIV transmission.
An infected mother can also transmit
the infection to her child during pregnancy, childbirth, or breastfeeding. This
transmission is often referred to as mother-to-child transmission of HIV.
HIV transfusion can also take place
through blood transfusion, however, in recent years the cases of HIV
transmission through blood transfusion has been decreased because of enough
awareness and the fact that the donated blood, organs and tissues are carefully
tested in the USA. One can’t get the infection through casual contacts with an
infected person for example by shaking hands, or a mouth kiss. Also, HIV
transmission can’t take place through using toilet seats, dishes, or doorknobs
used by an infected person. It is important to spread the message that an HIV
infected individual can safely share his/her objects with a non-HIV infected
There is no cure or vaccines
developed for HIV/AIDS. But you can protect yourself and others from getting an
infection by following these tips:
Use a new condom every
time you have intercourse- While having vaginal or anal sex, consider using a new
condom every time to protect yourself from HIV transmission. Female condoms are
also available for women. If you consider lubricants, be sure to choose one
which is water based because oil-based lubricants can weaken your condom and
can even break it. During oral sex, use a latex, non-lubricated, cut open
HIV prevention medication- If you are HIV negative,
you can take peEP medication to reduce the risk of getting the infection. The
medication can be taken by those who are at increased risk of developing the
disease, for example, those whose partners are HIV positive. The medicines are
supplied in the form of a tablet, and it should be taken before intercourse or
exposed to HIV. Visit a sexual health clinic to get the medicine.
Undergo screening for HIV
during pregnancy- All pregnant ladies are offered to undergo a blood test to
check the presence of HIV as a part of routine check-ups during pregnancy. An
infected mother should undergo treatment for AIDS.
If left untreated, the virus can be transmitted from a pregnant woman to her
baby during pregnancy, delivery, or breastfeeding.
Use a clean needle every
you inject drugs, this could expose you to HIV and another life-threatening
virus including hepatitis C. Avoid sharing needles, syringes, and other
injecting equipment’s like swabs, and spoons. There are needle exchange
programs, consider taking help of your health care specialist to know about the
Tell your partner about
the deadly infection-It is important to let your sexual partner know about your
HIV status. Also, tell him/her about your current and past sexual partners that
were HIV positive.
Limit your number of sexual partners- The more sexual partners you have, the more you are at high risk of exposure to HIV. Avoid making sexual contact with those whose HIV is not well controlled to a partner with an STD.
Do you realize how important your immune system is? And how to increase immunity?
It acts your body’s natural shield
that protects you from cold, flu, fever, strep throat, and other sickness.
Irrespective of the season, your body can be susceptible to germs and bacteria
that can make you ill. You certainly don’t want to sick. So, you should not sit
back and wait for the inevitable. By naturally boosting your immune system, you
can avoid the illness associated with the seasonal allergies and other
infections. Check the list of immune boosters
given below and follow the tips given along them to keep the system strong:
Feast on fruits and
vegetables- Most of are not eating enough, which causes more problems than having
fiber deficiency- The essential nutrients in the veggies and fruits do wonders
for your body including the immune system. Having a diet full of fruits, and vegetables is always a good way to strengthen your immune system. Fruits with
vitamin C like oranges and kiwis may reduce the duration of common cold
symptoms and improve the immune system works. Vitamin C is found in high concentrations
in lemons, limes, and grapefruits also.
our body does not consume Vitamin C, so we need to consume every day to boost
our immune system.
Get moving- Another great to enhance
the functions of the immune system is physical activity. Your immune system
responds to physical activity by
producing more blood cells that help fight the bacteria. The more regular you
exercise the healthier will be your immune system. According to a research study in America,
people who exercise 5 to 6 days a week are less likely to get cold and sore
throats as compared to people who don’t exercise. Adopt these good habits that
can help to improve your immune system.
Drink plenty of water- Drinking enough water can have
numerous health benefits including better immune system function. Water intake
not only aids in digestion but also prevents virus or bacteria from getting
into the eyes, nose, and mouth.
Hydrations helps all the body’s defences
to function properly.
Get enough sleep- When it comes to a
healthy immune system, choosing a healthy lifestyle is a trick. Incorporating healthy habits, including getting enough shut-eye supports immune system functions. If
you are getting enough sleep, this means your body fight off sickness and help succeed in achieving a
healthy defence system. An adult should
get 7 to 8 hours of sleep each night.
Stress reduction is
Stress suppresses our immune system by
releasing the hormone cortisol. The hormone interferes with the function of
white blood cells and lowers the levels of IgA, an important antibody which
lines the respiratory tract and the gut and is considered as the defence against pathogens. Look for some great
ways to handle stress.
Maintain a healthy weight-green tea can boost your
metabolism and help to lose extra pounds. So, from now ditch your morning
coffee and have green tea instead.
Don’t let yourself freeze- having cold extremities seems to reduce the supply of WBCs or white blood cells, which are considered as the first line of defence against invaders.
Avoid smoking and limit alcohol consumption- Cigarette is bad you so it is wise to quit smoking. When it comes to alcohol consumption, drinking a glass of wine occasionally is not dangerous but excess drinking no doubt can weaken your immune system.
Almonds for a healthy immune system- To help fight off infections, make a handful of almonds a part of your daily diet. According to research reports, almonds improves the ability of white blood cells to detect the virus that cause cold sores. It is also believed to help prevent the virus from spreading throughout the body. Add almonds in your morning breakfast to boost the immune system and keep infections at bay.
Improve immunity with Herbs and supplements- Scientists and other experts have yet to determine the role of vitamin C in enhanced immunity, but there is a lot of evidence that indicates that these essential nutrients have antioxidants that help to reduce cold incidence. Herbs and supplements containing vitamin C may help reduce the duration and severity of sickness if taken on time that is as soon as you experience cold and flu symptoms.
Do you know our heart beats around 3 billion times in the average
lifetime and the speed of the blood circulation remains about 3.6 km-7.2 km per
hour? Blood circulation is the lifeline of our body, but it seems that we are
not that much concerned with the circulation unless we experience an issue that
disturbs it. The blood circulatory
system functions continuously all the time and you can guess how many
miles your blood passes every day.
Why Heart Circulation is Important?
All blood arteries are connected to the heart at the center and it keeps
pumping the blood continuously. You should know that an adult male’s heart
pumps about 5 quarts of blood flow at an average of 3-4 mph. About 8 million
blood cells die in an adult body every second, and they are replaced by the new
cells at the same time. It takes about 20 seconds for a red blood cell to
circulate throughout the body. This circulation is important for the life cycle
of a red blood cell that makes about 0.25 million trips of the body in a life
cycle and, and then finally it returns to bone marrow, where it was born, to
die. A well-functioning blood
circulatory system ensures you maintain a healthy body.
There are some ways to enhance the heart circulation that you should follow to improve your health.
Exercise gives an effective way to improve blood circulation and maintain
the functions of other body organs. Regular exercise not only elevates blood
circulation but also keeps your body organs healthy and well-functioning. You
can take power or aerobic exercise to combat circulation issues.
Massage has great effects in improving blood circulation and destressing
your body. By taking a session of massage, you can feel reenergized. It can
speed up blood circulation throughout the body and relax the congested areas.
The pressure applied during massage promotes heart circulation. Moreover, massage promotes the body’s lymph
fluid which is a kind of metabolic waste responsible for lowering blood
Just one cup of green tea in the morning can do the magic by promoting your
blood circulation. This natural product has the attributes to widen your body’s
blood vessels, which can enhance the blood flow. You can take 2-3 cups of green
tea a day to elevate the performance of the blood circulatory system.
Stress is one of the most damaging factors for overall health. Whether it is physical stress or mental stress, it
hampers the blood circulation and causes several health issues. It is advised
to destress yourself by adopting a healthy lifestyle. Take nutritious meals,
practice Yoga, enjoy music and movies and
spend some quality time with your family to refresh your mood and elevate blood
Quit Smoking and Limit Alcohol:
Moderate consumption of alcohol once a month is fine but do not cross the
limit if you want to maintain good blood circulation. Any increment in the
amount of alcohol can squeeze arteries, so that blood flow will be disturbed.
On the other hand, smoking is not recommended in any way. Toxic smoke can
diminish the rate of heart circulation,
inviting various health issues.
Keep your Body Hydrated:
good blood circulation, it is important to keep your body hydrated. It is
recommended to drink as much water and fluid materials as you can. The scarcity
of water in the body can weaken its immune capacity and raise blood circulation
issues. Water is also important to flush out harmful toxins and improve metabolic
process required for good blood circulation.
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