Nothing can refresh you as much as a good night’s rest. It rejuvenates your body and gets you ready for working hard the next day. Sleeping well is as important as your diet and exercise. However, many people all over the world face sleep deprivation. Inadequate sleep will result in weight gain and increase the risk of falling ill due to low immunity. At the same time, sleeping well will ensure that you have a hearty appetite, it will improve your health, and increase your stamina. It is crucial to remember the importance of adequate sleep. Let’s discuss five ways to help you sleep better. Get your smartphone out of the bedroom The first thing you have to do to sleep well is to make sure that you don’t use your smartphone in your bedroom. Remember that the bedroom is only for sleeping and resting. When you get to your bed after a long day, your body will want to sleep. However, when you browse the internet and use various apps on your phone, you’re making sure that your body does not get enough rest. The white light of your smartphone’s screen sends signals to your brain indicating that it’s not the time to sleep. In this way, your body doesn’t get the sleep it requires, and in turn, it increases the risk of diseases due to fatigue. If you want to prevent your body from becoming vulnerable, then you have to stop using your smartphone at least one hour before you need to go to sleep. Most smartphones have an option of a nightlight. Turn that on as it will give signals to your brain indicating that it is time to sleep. Thus, reducing your mobile usage is one the ways to help you sleep better. Avoid caffeine late in the day Caffeine has a lot of benefits, and almost 90% of the population consumes it to boost their energy, focus, and performance.

A hernia is a condition where an internal body part pushes into an area where it doesn’t belong. The hiatus is an opening in the muscular wall which separates the chest cavity from the abdomen called the diaphragm. It is through the hiatus that the esophagus (food pipe) attaches itself to the stomach. The stomach bulges up into the chest through that opening in a hiatal hernia (also called hiatus hernia). There are two types of a hiatal hernia, sliding hiatal hernias and fixed or paraesophageal hernias. When your stomach and esophagus slide into and out of your chest through the hiatus, it is known as a sliding hiatal hernia. This condition is relatively common, and usually, doesn’t cause any symptoms. This type of hernia may not even require treatment. In a fixed hiatal hernia, a part of your stomach pushes through your diaphragm and stays there. This condition is not dangerous in most cases. However, if the blood flow to your stomach is blocked, then it could cause damage. Following are some treatment options for a hiatal hernia: Lifestyle and dietary changes A hiatal hernia occurs most commonly in people who are overweight or obese. Losing weight relieves the abdominal pressure that promotes herniation. Even though this won’t necessarily reverse a hernia, it may prevent a mild hernia from developing into a grave paraesophageal hernia. Consuming a low-fat and high fiber diet helps normalize bowel function and relieves constipation that contributes to herniation. Eating high-fiber foods is the most effective treatment for a hiatal hernia. Proper hydration can further reduce the risk of constipation and dilute the concentration of acid in the stomach. So, one must ensure that they drink at least eight glasses of water per day. Whatever your age may be, you should avoid trigger foods like red meat, fried foods, spicy foods, whole-fat dairy products, tomato-based sauces, citric foods, carbonated drinks, caffeine, alcohol, and excessive salt.

If you have diabetes, probably need to take special care of what you eat and drink. You need to keep a check on your carbohydrate consumption too as it can have an impact on your blood sugar levels. According to the American Diabetes Association, diabetes patients should only drink low-calorie or zero-calorie drinks to prevent sudden spikes in the blood sugar levels. Therefore, selecting the right beverage can help you manage your condition as well as avoid unpleasant side effects. Besides, low-calorie drinks are beneficial in maintaining a healthy weight, which is extremely important for people who have diabetes. Given below is a list of top ten drinks for diabetes that are not only healthy but also make for a delicious treat. Top ten drinks for diabetes People with diabetes should drink adequate amounts of water. With zero calories, carbs, and sugar, water can satiate your thirst without harming your body in any way. It can also help in keeping your blood sugar levels in control as drinking water can help eliminate excess glucose from the body via urine. It is advisable to consume 8-10 glasses of water every day. However, many people don’t prefer drinking water because of its tastelessness. Luckily, there are quite a few tastier options available. People with diabetes can prepare or get these refreshing drinks. These delicious treats fit into their diet perfectly and help to gratify any cravings. Let’s take a look at some of these beverages. Chamomile tea With plenty of antioxidants and zero calories, chamomile tea is perhaps one of the best drinks for diabetes. This tea offers a plethora of health benefits. It helps to lower the blood sugar levels as well as prevents various medical complications such as kidney disease, damage to the nerves and circulatory system, and blindness. Apple cider vinegar Apple cider vinegar is a great ingredient that helps in controlling blood sugar levels.

Are you facing the problem of dark circles under your eyes? Are you tired of using makeup and concealers to constantly hide these unsightly circles? Well, don’t worry, because you don’t have to live with them forever. Thankfully, there are some easy home remedies that can help you get rid of these unwanted dark circles naturally. Here, we have listed some effective ways to treat dark circles under the eyes at home. First, let us understand some potential causes of dark circles. Causes of Dark Circles Under the Eyes Lack of adequate water intake Reduced hemoglobin levels Genetic factors Lack of sleep or restlessness High stress levels Lack of proper diet Prolonged illness Long hours of working in front of the computer Home Remedies to Treat Dark Circles under Eyes Dark circles under the eyes not only make you look older than your age but also make you look unhealthy or ill. Using the following ingredients can help to treat these dark circles under the eyes. Cold Cucumber Slices Cucumbers are a rich source of antioxidants. They serve as a natural astringent and help to reduce the puffiness around the eye area. Also, they act as a coolant, making the skin tissues around the eye area contract, making dark circles under the eyes less visible. Place two cucumber slices on top of each eyelid and let it stay for 5 minutes and then rinse. Cold Tea Bags Tea bags contain caffeine that helps in shrinking the skin tissues around the eyes. Furthermore, they contract the blood vessels around the eyes and reduce fluid retention, making the area under the eyes appear radiant. Take two used teabags and put them in the refrigerator for 10-15 minutes. Finally, place them on your eyelids and allow them to stay for about 10 minutes.

Keratosis pilaris is a general, harmless skin ailment that causes small and hard bumps on the skin, making it feel like sandpaper. These light-colored bumps appear on the upper arms, thighs, and buttocks and are sometimes accompanied by redness or swelling. These bumps might show up on an individual’s face, but it is an infrequent phenomenon. Many children and teens are prone to keratosis pilaris and feel an itchy sensation. These bumps disappear over a period of time or as one gets old. A build-up of keratin in the system causes Keratosis pilaris. Keratin is a protein that shields your skin from infections and other harmful bacteria. The accumulation of the chemical leads to the formation of a plug that blocks the opening of a hair follicle. However, the exact reason for triggering the build-up is still unknown. People with dry skin are more prone to keratosis pilaris. The surface can get worse in winter when there is less moisture in the air. Here are a few things one can opt for keratosis pilaris treatment. Omega-3 Food rich in omega-3 help in keeping your skin moisturized and healthy. Walnuts, flaxseeds, salmon, tuna, sardines, and soybeans are rich sources of omega-3. For overall skin, health and function include leafy vegetables and greens to your daily diet. Certain foods are known to worsen the condition; dairy products can trigger inflammation, which can trigger conditions like keratosis pilaris. Fragrance-free Body Products Fragranced body products like lotions, creams, and perfume sprays, using scented soaps and body washes can exacerbate keratosis pilaris. Use products and follow a body-care regimen that is fragrance-free. Also, do not shower with hot water. Instead, use luke-warm water for bathing. Minimize skin dehydration by keeping bath time short, i.e, under seven minutes. Keratolytic Agents These agents help remove the scales that block the follicles and cause the formation of bumps.

Chemical waste known as creatinine is produced in the blood that passes through the kidneys to be separated and excreted in urine. A by-product of normal muscle function and the chemical waste, creatinine produce depends on the muscles in a person’s body. More muscles mean more creatinine produce. The level of creatinine in a person’s body reflects both amount of muscle and their kidney function. A healthy kidney function for most men has approximately 0.6 to 1.2 milligrams/deciliters (mg/dL) of creatinine. Women with normal kidney functions have 0.5 to 1.1 mg/dL of creatinine. The reason levels of creatinine are low in women is because an average woman has lesser muscle mass than compared to a man. Other factors that may contribute to the low level of creatinine in the blood include body size, activity level, and medications. A higher level of creatinine can cause impaired kidney function, kidney dysfunction or kidney disease. Hence, it is essential to keep a check on your creatinine levels and take the necessary steps to maintain good health and well-being. Here are a few home remedies on how to reduce creatinine naturally: Reduce vigorous exercise Regular exercise is vital for maintaining a healthy lifestyle. However, if an individual does an excess amount of physical activities or tasks, it can spike the creatinine levels in the blood. As muscle metabolism initiates creatinine production, overusing muscles through strenuous exercise might raise levels. A recent study indicated that an individual who does intense workout had increased levels of creatinine and this was in response to increased muscle breakdown. Consult your doctor about types of exercise and the number of sets you can or should do. Walking instead of running and yoga instead of lifting weights are better ways of maintaining a healthy life and yet keeping the creatinine levels under control.

Hemorrhoids, or piles, is a medical condition where the blood vessels in the anus inflame and cause pain and discomfort to the individual. With time, these blood vessels swell up and enlarge in size, causing further inconvenience. Mostly, people around the age of 50 years tend to face this problem. Hemorrhoids might occur due to strain during excretion or pressure sustained by the veins due to obesity or pregnancy. The pain can either be internal or external. Although there are medical treatments to cure this condition, one can try various home remedies if they don’t wish to opt for medical treatment immediately. This article provides some home remedies that can help patients deal with the problem of hemorrhoids as well as its symptoms like itching. How to get rid of hemorrhoids using home remedies? The home-based treatments mentioned below have helped innumerable people and will help you as well if you follow them correctly: Essential oils: Essential oils play a significant role in reducing the size of the blood vessels, and it stops itching too. These oils have anti-inflammatory properties which are vital for getting relief from the burning sensation created around the affected area. One can use several types of essential oils for treating hemorrhoids such as chamomile oil, tea tree oil, geranium oil, lavender oil, peppermint oil, juniper oil, and so on. These oils have several nutrients and vitamins which enhance a patient’s overall health. However, you must consult a doctor before using any of these oils. Sitz shower or bath: If you want to know how to get rid of hemorrhoids using home remedies, then you must give this method a try. The affected person should sit in lukewarm water to get relief from the itching and pain caused in the lower regions of the body. Several doctors and medical professionals recommend sitz baths to get rid of hemorrhoids.

Stomach pain is quite a common issue that generally causes restlessness and uneasiness across the chest and pelvic area. It ranges from a dull ache to sharp twinge, though the intensity depends on the severity of the problem. The intense wave or discomfort can churn up your stomach, and it can be an indication of a life-threatening disease knocking the door. There can be numerous reasons behind the sensation of pain across your belly area; however, if it originates from any organ toward the upper belly area, then the reason behind this could be anything from swelling of the stomach lining, inflammation in the gallbladder to serious liver problems. Why Location Matters? According to a survey, most of the time stomach pain is caused by food poisoning, diarrhea, constipation, or gas. However, overeating can be one of the prime reasons behind severe abdominal pain. To get rid of stomach pain, make a habit to eat small portions at small intervals rather than going for big bites and large meals at once. Upper Middle Section In case you are experiencing some pain across the upper abdominal cavity then you need to see a doctor on an immediate basis, as it can be an alarm for a serious ailment. In this case, an individual may require emergency treatment, generally catered in hospitals. The constant pain is also considered as a signal of a problem in the gallbladder, the upper part of the small intestine, pancreas, etc. Lower Middle Section Pain across the navel is a sign of appendicitis or due to infection in your small intestine. If the pain occurs in your lower or middle abdomen, it can be the presumptive sign of colon related problems. Especially, in the case of women, a urinary tract infection or pelvic inflammatory disease can also be the reason behind abdominal pain.

The loss of bladder control leads to unintentional leakage of urine, also termed as urinary incontinence. Most people are under the impression that urinary problems are common only in old people. However, research suggests that almost one-third of men and women in the country experience urinary incontinence, out of which 80% of patients are women. There are twice as many cases of urinary incontinence in women than in men because both the genders have unique reproductive systems. Pregnancy, childbirth, and menopause affect the urinary tract which tends to damage and weaken the bladder, urethra, and muscles surrounding the urinary tract. People are often embarrassed to talk about bladder leakage problems, because of which they may not get the right treatment. They open up to the doctor only when the problem becomes too severe to handle. One need not feel depressed or ashamed as men and women of all ages face urinary incontinence. Luckily, many treatment options are available for it. Cause of bladder leakage Bladder leakage can occur because of a variety of reasons. Here are some of the most common causes of this problem: Stress on the urinary system: Urine may leak when more pressure is applied to the bladder while coughing, laughing or sneezing. Urge: If one feels a sudden urge to empty the bladder, it usually leads to an involuntary leakage of urine. Overactive bladder: In this situation, a person feels the urge to urinate all the time, sometimes more than eight times a day. Different types of treatments for bladder leakage problems If you have urinary incontinence, then it’s best to consult a urologist who treats urinary problems in both men and women. Women can also talk to a urogynecologist who specializes in the female urinary system. One’s choice of treatment for bladder leakage problems will depend on many factors such as the patient’s age, cause, and severity of urinary incontinence.

Diabetes can take a toll on every organ of your body if not controlled. Diabetic foot pain is one of the complications of severe, uncontrolled diabetes. First, diabetes restricts the blood flow to your feet, which then deprives them of nutrients and oxygen. The second complication is numbness of feet due to peripheral neuropathy caused by diabetes. Diabetic foot pain or sores, when left untreated, may even lead to amputation of the limb. Diabetic foot pain treatments are based on the severity of the condition and the causes. It is important to discuss diabetic foot pain and sores with your doctor in order to ensure it does not lead to serious complications. Most diabetics develop foot pain and ulcers, but good foot care measures can help prevent serious complications. What causes diabetic foot pain? Diabetic foot sores commonly occur under big toes and the balls of your feet. They are caused due to the breaking of skin tissue and exposure of layers underneath. Severe sores may even affect the bones of your feet. Infected foot sores may even lead to amputation of your feet. First signs of foot sores are drainage from your feet, unusual swelling, redness or irritation, and bad odor from one or both feet. Diabetic foot pain and ulcers are mainly caused due to a lack of healthy blood flow to the feet. This blocked blood flow results in the formation of a black tissue that surrounds the ulcer. Diabetic foot pain is usually caused due to the following. Poor blood flow – Poor blood flow is a vascular disorder that makes it difficult for wounds or ulcers to heal. High blood sugar – Hyperglycemia or high sugar levels hamper the healing of an infected foot ulcer. People with type 2 diabetes find it extremely difficult to manage infected ulcers.

Premature ejaculation is a common issue that men face these days, and it is treatable with medications. However, it is essential to consult a doctor before taking medicines for this condition. Read on to find out about premature ejaculation, its causes, and treatment options available. What is premature ejaculation? It is a condition that occurs during sex when a man climaxes pretty quickly. When this happens, the said individual can no longer continue having sex. Thus, it may leave both partners unsatisfied. Moreover, many men may find it embarrassing and frustrating to talk about this problem. In some cases, even the relationship can be affected due to this. However, one does not have to deal with this problem for the rest of their lives. By taking medication for premature ejaculation, one can prevent such incidents from happening. On an average, about 35-40% of men experience it at some point in their life. If it is a rare occurrence, then one does not need to worry about it. What are the causes of premature ejaculation? Before one starts taking medications, it is essential to know about the causes of premature ejaculation. While the exact reason for this problem is not known, there are speculations on what can lead to it. If the level of a chemical called serotonin in the brain is low, then it may lead to quick ejaculation. Emotional factors are also known to play a role in causing premature ejaculation. Here are some emotions which can cause it: Relationship problems Depression Stress Guilt Performance anxiety Men who have erectile dysfunction may also experience this problem. Treating this condition may provide a solution to premature ejaculation. Several medications are used to treat erectile dysfunction. The options include tadalafil, vardenafil, and sildenafil. These can treat erectile dysfunction and also help avoid premature ejaculation.

A balanced morning meal is highly essential and is also a great way to kick start and plan the day ahead. Research suggests that meals comprising of proteins can help you with satiety and even secure a toned body. Proteins are not meant only for bodybuilders anymore. For starters, there are several benefits of breakfast meals balanced with protein-rich foods. During its digestion, it breaks into different amino acids that trigger the increase in the levels of the gut hormone known as peptide YY. This hormone sends signals to your brain that you have eaten your fill. Moreover, protein slows down the rate of carbohydrate absorption, which in turn will help you to keep a check on your blood sugar level and will help you maintain your weight. So, it means that a protein-packed breakfast can keep you healthy and full until your lunch time. That’s why we have come up with different types of high-protein breakfast ideas, which are tasty as well as healthy. Yogurt-berry parfait You can opt for a 6-ounce non-fat yogurt, which contains 6 grams more protein than normal Greek yogurt as a morning snack to start your day. You can make it healthier by adding natural sweeteners like berries. You can also sprinkle seeds and nuts to increase the protein content further. Adding fiber-rich cereals is also a good idea. To make a yogurt-berry parfait, combine 6-7 ounces of nonfat yogurt with half a cup of berries and half an ounce of chopped walnuts. You can use cinnamon powder and honey to top the parfait. This yogurt-berry parfait can be one of the best high-protein breakfast ideas that will give you a protein punch of about 24-27 grams. Black bean southwest omelet Eggs are good sources of protein. When mixed with black beans, they make for a breakfast that has a high protein and fiber content and will be delicious and satisfying.