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• How much sleep should I get
• how much sleep is needed
• guidelines for sleep
• sleep quality and quantity

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Written by Lisa Jillanza

Sleep is one of the richest and most studied topics in science today. The necessity for all living things to submerge into a daily state of subconscious in order to live well and thrive- it's fascinating. Scientists have been examining the guidelines for sleep for decades and unlocking the answers to an array of questions along the way- why we need it, why it can be hard to get, how much we need and how it affects our lives. So how much sleep should I get?

According to health.com there's no normal number of hours that quantifies a good sleep, just like there's no normal shoe size. Most adults require seven to nine hours of sleep a night. Others seem to manage just fine with six hours of sleep a night. A British study conducted in 2007 found that people who slept the same amount of time, seven hours each night lived longer than people who adjusted their schedules to either add or subtract ‘hours from their nightly slumber.

“Finding your own ideal sleep/wake cycle and staying consistent is key to healthy sleep,” explains Dr. Carol Ash, medical director of the Sleep for Life center in Hillsborough, N.J.

Daniel, Kripke, co-director of research at the Scripps Clinic Sleep Center in La Jolla, CA has been studying guidelines for sleep according to the Time Magazine website and is helping to answer the question, ‘how much sleep should I get?' In 2002, he compared death rates among more than 1 million American adults who, as part of a study on cancer prevention, reported their average nightly amount of sleep. His studies show that people, who sleep between 6.5 and 7.5 hours a night, live the longest. And people who sleep 8 hours or more, or less than 6.5 hours a night don't live quite as long. He believes that just as much risk is associated with sleeping too long as with sleeping too short.

It's possible to get too much sleep. Spending an excess amount of time in bed can even be a sign of other health problems such as depression or chronic fatigue syndrome. Morbidity and sickness is “U-shaped” in the sense that consistent very short sleep and consistent overly long sleep are associated with many illnesses including depression, obesity, and heart disease.

“I think we can speculate about why people who sleep from 6.5 to 7.5 hr. live longer, but we have to admit that we don't really understand the reasons. We don't really know yet what is cause and what is effect. So we don't know if a short sleeper can live longer by extending their sleep, and we don't know if a long sleeper can live longer by setting the alarm clock a bit earlier. We're hoping to organize tests of those questions,” Kripke explains.

But don't sell yourself short, that doesn't mean that you can shave off hours of much needed rest without consequence. In the same British study mentioned above, scientists found that people who are consistently sleep deprived (defined as sleeping five hours or less a night) are at greater risk for high blood pressure and cardiovascular problems- especially women.

Insufficient sleep also raises your risk for obesity, diabetes, depression, alcoholism, and automobile accidents. Plus, a 2007 University of California:Berkeley study confirmed the obvious: Sleep deprivation directly affects areas of the brain that deal with mood and concentration, leaving tired people grumpy, overly emotional, and unable to focus.

As with anything in life, moderation is essential. Red wine is good for the heart, but it's important not to overdo it. Exercise if good, but in moderation. Guidelines for sleep are much the same. So how much sleep should I get? Getting either too much or too little sleep can have health complications. Try getting between 6.5 and 8 hours of sleep per night. Try to avoid getting less than 6.5 hours, nor more than 9 hours a night. And try to get the same amount of sleep most nights.

• symptoms
• about h1n1 virus
• and h1n1 virus
• h1n1 virus what
• flu
• contagious
• treatment
• virus

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Written by Lisa Jillanza

We've all been following the progression of the H1N1 virus since it first appeared on the world's health scene last spring. With school's re-opening their doors after summer vacation it's important to re-educate ourselves on the H1N1 virus and what it means to you and your family's health.

According to the Centers for Disease Control and Prevention website, H1N1 is a new influenza virus causing illness in people throughout the globe. The new virus was first detected in the United States in April 2009. It spreads from person-to-person in much the same way that regular seasonal influenza viruses spread. On June 11, 2009, the World Health Organization signaled that a pandemic of novel H1N1 flu was underway.

Is H1N1 Contagious and How Does it Spread? H1N1 is contagious and spreads from human to human the same way that seasonal flu spreads. Flu is spread through coughing and sneezing. People may also become infected by touching something such as a surface or object that has the flu virus on it and then touching their mouth or nose. People infected with seasonal and novel H1N1 may be able to infect others from 1 day before getting sick to 5 to 7 days after.

It's important to note the signs and symptoms associated with H1N1 virus. Symptoms include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills, and fatigue. Some have also reported diarrhea and vomiting. Most people who have become ill with this new virus in the United States have recovered without requiring medical treatment. However, as with any illness effects have ranged from mild to severe.

How Does H1N1 Differ From Seasonal Flu? Seasonal flu most commonly affects people 65 years of age and older, children younger than five years old, pregnant women, and people of any age with chronic medical conditions. Seasonal flu can cause mild to severe illness with an average of 36,000 fatalities from flu-related complications in the United States and more the 200,000 hospitalizations from flu-related causes. Of those hospitalized, 20,000 are children younger than 5 years of age. Over 90% of deaths and 60% of hospitalization occur in people older than 65.

On the other hand with H1N1 virus, CDC research shows that H1N1 flu has caused greater disease burden in people younger than 25 years of age than older people. At this time, there are few cases and few deaths reported in people older than 64 years old, which is unusual when compared with seasonal flu. Laboratory studies have shown that children and adults younger than 60 years old do not have existing antibody to the virus and about one third of adults older than 60 have antibodies against the virus.

However, pregnancy and other previously recognized high risk medical conditions from seasonal influenza appear to be associated with increased risk of complications from H1N1. These underlying conditions include asthma, diabetes, suppressed immune systems, heart disease, kidney disease, neurocognitive and neuromuscular disorders and pregnancy.

Prevention and Treatment There is no vaccine available right now to protect against the H1N1 virus, however, there is a vaccine that is currently in production and may be ready for the public sometime in the fall. But there are a few everyday actions that can help to prevent the spread of germs that cause illnesses like influenza. Here's a few actions that the CDC recommends you take to ward H1N1 from you and your family: Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it. Wash your hands often with soap and water, especially after you cough or sneeze. CDC recommends that when you wash your hands, wash with soap and warm water for 15 to 20 seconds. When soap and water are not available, alcohol-based disposable hand wipes or gel sanitizers may be used. Avoid touching your eyes, nose or mouth. Germs spread this way. Try to avoid close contact with sick people. If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone, except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Keep away from others as much as possible to keep from making others sick. Follow public health advice regarding school closures, avoiding crowds and other social distancing measures. Be prepared in case you get sick and need to stay home for a week or so; a supply of over-the-counter medicines, alcohol-based hand rubs, tissues and other related items might could be useful and help avoid the need to make trips out in public while you are sick and contagious.

What Should I do if I get Sick? If you become ill with flu-like symptoms, including fever, body aches, runny or stuffy nose, sore throat, nausea, or vomiting or diarrhea, you should stay home and avoid contact with other people. CDC recommends that you stay home for at least 24 hours after your fever is gone. Data collected during spring 2009 found that most people with the H1N1 influenza virus who were not hospitalized had a fever that lasted 2 to 4 days; this would require an exclusion period of 3 to 5 days in most cases. Those with more severe illness are likely to have a fever for longer periods of time.

If you acquire the virus, stay away from others as much as possible to keep from making others sick. Keeping people with a fever at home may reduce the number of people who get infected, since elevated temperature is associated with increased contagiousness of influenza virus.

Many people with flu viruses are contagious until 24 hours after their fevers go away, but at lower levels than during their fever. Shedding of influenza virus can be detected for 10 days or more in some cases. Therefore, when people who have had influenza-like illness return to work, school, or other community settings they should continue to practice good respiratory etiquette and hand hygiene and avoid close contact with people they know to be at increased risk of influenza-related complications. Because some people may shed influenza virus before they feel ill, and because some people with influenza will not have a fever, it is important that all people cover their cough and wash hands at all times.

If you feel any of the symptoms described above, contact your health care provider or seek medical care. Your health care provider will determine whether flu testing or treatment is needed. If you become ill and experience any of the following warning signs, seek emergency medical care.

In children, emergency warning signs that need urgent medical attention include: Fast breathing or trouble breathing Bluish or gray skin color Not drinking enough fluids Severe or persistent vomiting Not waking up or not interacting Being so irritable that the child does not want to be held Flu-like symptoms improve but then return with fever and worse cough

In adults, emergency warning signs that need urgent medical attention include: Difficulty breathing or shortness of breath Pain or pressure in the chest or abdomen Sudden dizziness Confusion Severe or persistent vomiting Flu-like symptoms improve but then return with fever and worse cough

• diet
• Nutrition
• calories
• carbohydrate health
• fiber

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Written by Lisa Jillanza

It seems lately that carbs have been designated the dieters ultimate enemy- they're not to be trusted and avoided at all times. So are carbs really that bad or are they just getting a bad rap? Achieving overall carbohydrate health is essential toward a balanced diet and total wellness. In actuality not all carbs are as terrible as they've been touted. There are good carbohydrates and bad carbohydrates. Fortunately for us, it's easy to achieve carbohydrate health and separate the good from the bad. As consumers we are able to reap health benefits associated with good carbs by choosing high-fiber carbs such as whole grains and vegetables and avoiding refined and processed carbs such as white bread and white rice.

To assume that all carbs are bad is unreasonable. Carbohydrates are needed fuel for our bodies. In a National Academies Institute of Medicine report from 2002, it recommends that in order for adults to meet the body's daily nutritional needs while minimizing risk for chronic disease that they should get 45%-65% of their calories from carbohydrates. The same study also recommends that people focus on getting more good carbs with fiber into their diet.

According to WebMD we can reap health benefits of good carbs by choosing to consume carbohydrates full of fiber. Carbs that are naturally high in fiber slow down the absorption of other nutrients eaten at the same meal, including carbohydrates. This slowing prevents peaks and valleys in blood sugar levels, which reduces the risk for type 2 diabetes. Certain types of fiber found in oats, beans, and some fruits help to lower blood cholesterol and fiber also helps people feel fuller. This in turn, helps moderate the amount of food you eat. There is also evidence to suggest that a high fiber diet may also help to prevent colon cancer and promote weight control. In addition, studies show an increased risk for heart disease with low-fiber diets.

“Another important point about fiber-rich foods is that they tend to be loaded with phytochemicals that appear to have anticancer functions,” says Nagi Kumar, PhD and director of clinical nutrition at the Moffitt Cancer Center at the University of South Florida.

"Pertaining to cancer, we've found 65 or so non-nutrients and nutrients that have action against cancer," she says. "We've seen soy, lycopene, bicarbanol, to name just a few of these, have significant effect against various cancers."

Along with these benefits and its role in weight maintenance, fiber helps prevent constipation, hemorrhoids, appendicitis, and diverticulosis.

The easiest way to include fiber and all of its health benefits in your diet is to eat plant foods. Plants such as fruits and veggies are quality carbohydrates that are loaded with fiber. Besides fiber, plant foods also deliver vitamins, minerals, and phytochemicals along with grams of carbohydrate, such as whole grains, beans, vegetables, and fruits. Overall, a carb can't be considered “good” without considering its fiber content.

Here are a few fiber recommendations from WebMD: Men aged 50 or younger should get 38 grams of fiber a day. Women aged 50 or younger should get 25 grams of fiber a day. Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day. Women over aged 50 should get 21 grams of fiber a day.

Getting some fiber into almost every meal takes a little effort. Here are three tips: Eat plenty of fruits and vegetables. Just eating five servings a day of fruits and vegetables will get you to about 10 or more grams of fiber, depending on your choices. Include some beans and bean products in your diet. A half-cup of cooked beans will add from 4 to 8 grams of fiber to your day. Switch to whole grains every single possible way (buns, rolls, bread, tortillas, pasta, crackers, etc).

In a nutshell, carbohydrate health revolves around consuming plenty of high fiber carbohydrates and steering clear of bad carbs that strip away such beneficial fiber.

• health
• wellness
• health and acupuncture
• pain reduction
• natural
• holistic healing
• natural health

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Written by Lisa Jillanza

If you haven't tried it yourself, you've probably met somebody who has or have seen pictures. What seems like a million tiny needles protruding from strategic locations on a patient, lying prostrate and relaxed on a table despite what looks to be a fairly uncomfortable procedure. It may look a bit intimidating but acupuncture is one of the oldest healing practices in the world. Over the past two decades the correlation between health and acupuncture has been studied and practiced in the Western world and has grown increasingly popular, especially in the United States.

The practice which originated in China thousands of years ago, involves the insertion of extremely thin needles through the skin, to various depths at strategic points on your body. And although Western scientists may not fully understand how or why this holistic method of healing works, studies indicate that it may provide a number of medical benefits including pain reduction and relief from chemotherapy-induced nausea.

How acupuncture works According to the National Center for Complementary and Alternative Medicine, acupuncture is based on the concept that disease results from disruption in the flow of the life force called chi and an imbalance in the forces of yin and yang. Health results from a harmonious balance between yin and yang. Chi is believed to flow through pathways (meridians) in your body. These meridians and the energy flow are accessible through more than 350 acupuncture points. Illness results from an imbalance of the forces. Inserting needles into these points in various combinations will re-balance energy flow.

The Mayo clinic website asserts that Western medicine has its own explanation, stating that acupuncture incorporates modern concepts of neuroscience. Many practitioners view the acupuncture points as places to stimulate nerves, muscles and connective tissue. This stimulation appears to boost the activity of your body's natural painkillers and increase blood flow.

What exactly happens during an acupuncture session? Acupuncture usually involves a series of weekly or biweekly treatments in an outpatient setting. Each visit typically includes an exam with an assessment of current condition, the needle insertion and a follow-up discussion on self-care tips.

You'll lie down on a comfortable surface. Depending on where the needles are to go, you will lie face down, face up or on your side before the needles are inserted. The needles used in acupuncture are metallic, solid, and hair-thin. As with anything, different people experience acupuncture differently. But most patients feel no or minimal pain as the needles are inserted. Some people feel energized by treatment, while others feel relaxed. Improper needle placement, movement of the patient during the procedure, or a defect in the needle can cause soreness and pain during treatment. It is vitally important to seek treatment from a qualified acupuncture practitioner.

As many as a dozen needles may need to be placed for each treatment. Once the needles are inserted, they're usually left in place for five to 20 minutes. After placement, the needles are sometimes moved gently or stimulated with electricity or heat.

Who can benefit from acupuncture? Acupuncture is useful as a stand-alone treatment for many conditions, but it's also used in conjunction with more conventional Western medical treatments. For example, doctors may combine acupuncture and drugs to control pain and nausea after surgery.

Preliminary studies indicate that acupuncture may offer symptomatic relief for a variety of diseases and conditions including low back pain, headaches, fibromyalgia, migraines and osteoarthritis. In addition, research has shown that acupuncture can help manage postoperative dental pain and alleviate chemotherapy-induced nausea and vomiting. It has also been shown to offer relief for chronic menstrual cramps and tennis elbow.

According to the NCCAM website, a 2007 National Health Interview Survey estimated 3.1 million U.S. adults and 150,000 children had used acupuncture in the previous year. Between the 2002 and 2007 survey, acupuncture use among adults increased by three-tenths of 1 percent which is approximately 1 million people.

Pros and Cons As with any medical therapy, acupuncture has benefits and risks. Here are a few benefits:

Acupuncture is safe when performed properly. It has few side effects. It can be useful as a complement to other treatment methods. It's becoming more available in conventional medical settings. It helps control certain types of pain. It may be an alternative if you don't respond to or don't want to take pain medications.

Acupuncture may not be safe if you have a bleeding disorder or if you're taking blood thinners. The most common side effects of acupuncture are soreness, bleeding or bruising at the needle sites. If needles are reused, infectious diseases may be accidentally transmitted. However, these risks can be avoided in the hands of a competent, certified acupuncture practitioner. So it's important to do your homework when locating a practitioner.

Whether you're in tune with your body's chi and/or median zones, the correlation between health and acupuncture is interesting and impressive. Check it out if you're inclined. With a rich history rooted in thousands of years of practice, acupuncture is no longer for only the adventurous or ultra-health conscious.

• types of headache
• cranial pain
• frequent
• headaches
• pain
• brain

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Written by Lisa Jillanza

Uh oh, you can feel it coming- the throbbing ache, the sensitivity to light, the pain creeping its way deep into your skull- another headache is on its way and you just don't have time to deal. An estimated 3 to 5 percent of adults worldwide experience chronic daily headaches. Millions more suffer less frequent headaches, but we can all agree that one headache is one headache too many. Stay tuned my unfortunate headache-prone reader for an introduction on cranial pain, types of headache you may be suffering from and how to manage.

Most people have headaches from time to time. But if you have a headache more days than not, you may be suffering from chronic daily headaches. For headaches to be considered chronic they must occur more than 15 days per month and for more than 3 months. The unrelenting nature of chronic headaches make them particularly hard to deal with. But with aggressive initial treatment and steady, long-term management may reduce overall pain and lead to fewer headaches.

These types of headache can be divided into 4 main subcategories: Chronic migraine, Chronic tension-type headache, New daily persistent headache, and Hemicrania continua. Symptoms vary for each type of headache. If you're not sure which type of chronic headache that you're suffering from, below is a guide on headache symptoms according to the Mayo Clinic website.

Chronic migraine Usually evolves from episodic migraine without aura Includes at least two of the following — affects only one side of your head, pulsating or throbbing pain, moderate to severe intensity, aggravated by physical activity Includes at least one of the following — nausea or vomiting, sensitivity to light and sound

Chronic tension-type headache Usually evolves from episodic tension-type headaches Typically hurts on both sides of your head Mild to moderate pain, often described as pressing or tightening May include mild nausea or sensitivity to light or sound

New daily persistent headache Starts suddenly and occurs daily within three days of onset Hurts on both sides of your head Feels like a tightening or pressing sensation, not throbbing Mild to moderate intensity Sometimes includes one of the following — mild nausea, sensitivity to sound or sensitivity to light

Hemicrania continua Hurts on only one side of the head and pain never shifts sides Daily and consistent, with no pain-free periods Moderate intensity, interspersed with brief instances of severe pain Includes at least one of the following — tearing or redness of the eye on the affected side, nasal congestion or runny nose, swelling or drooping of the eyelid

Although it's not completely understood why these types of headache occur, doctors have narrowed down a few underlying conditions that may cause constant cranial pain:

Inflammation or other problems with the blood vessels in and around the brain Infections, such as meningitis Intracranial pressure that's either too high or too low Pinched nerves in the neck Brain tumor Traumatic brain injury

In most cases chronic daily head pain doesn't have an underlying physical cause. They may occur, though, if you develop a heightened response to pain signals or if the part of your brain that suppresses pain signals isn't working properly. Doctors also believe that people who take pain medication too frequently may suffer from constant cranial pain. If you are taking pain medications, even over the counter analgesics, more than two days a week then you're at risk of developing rebound headaches.

Whatever the reason that you may be suffering from chronic headaches, it is best not to self-diagnose. Make an appointment with your doctor today and find out what's really going on in your head. Your life is too busy and too precious to worry about constant cranial pain.