Have a warm shower before bed
Do you have trouble getting off to sleep? Try a warm shower
before bedtime, say sleep experts.
Studies have found that people who bathe before bedtime fall
asleep faster. In the hours before bedtime, a human’s core body temperature
naturally cools, while skin temperatures of the hands and feet increase.
Scientists believe that immersing your body in warm water aids this natural
temperature regulation process, improving sleep as a result.
It is important to get the timing right, says sleep
physician Dr David Rosen.
“Make sure your warm shower is at least one hour before bed,
because that is what is best supported by research,” he says.
Dr Rosen says the warm shower habit can become part of your
bedtime routine, like stopping harmful sleep habits such as screen time, and
starting helpful ones like creating a restful bedroom environment.
Can a cold shower help you sleep too? While there are
benefits to cold showers, improving sleep does not seem to be one of them. Cold
water tends to be stimulating, raising levels of the hormones cortisol and
norepinephrine which can boost your alertness.
Lentils
Lentils might be the perfect food. They are high in fibre,
protein and complex carbohydrates, low in fat and calories, naturally gluten
free, and have a low glycaemic index (GI). As a bonus, they are also cheap,
last for ages in your cupboard and cook up quickly.
Want to do your bit to help the planet? We could feed the
world more sustainably with lentils (and all pulses). They have a lower carbon
footprint than most foods because they require a smaller amount of fertiliser
and water to grow.
What can lentils do for you?
Protein: Combine lentils with a wholegrain and they provide
the same quality protein as meat. A half cup serving of cooked lentils provides
about 12 grams of protein – that is the same as two eggs or a half cup of Greek
yoghurt.
Fibre: an unsung essential nutrient, most of us do not eat
enough fibre. A half cup of cooked lentils provides 32 per cent of your day’s
fibre needs. Fibre helps lower blood cholesterol, protects against colon cancer
and type 2 diabetes, and nourishes the all-important gut bacteria.
Lentils will also top up your levels of iron, folate
potassium and manganese – Start your love of lentils by making an easy dal.
Toothpaste is being touted on social media as a way to clear
acne, soothe burns and whiten fingernails, reports the Washington Post.
But dermatologists say products designed for these purposes
are much better options and warn that toothpaste may exacerbate skin
conditions.
Because toothpaste is not formulated for the skin, it can
lead to dryness, irritation and inflammation, potentially delaying the pimple
healing process or worsening acne, they say.
To prevent pimples or treat them, the American Academy of
Dermatology recommends over-the-counter products containing adapalene, azelaic
acid, benzoyl peroxide or salicylic acid.
Toothpaste is not an effective treatment for burns or to
whiten fingernails, either. While toothpaste may have a cooling effect, one
study showed that it can worsen burns. As for your fingernails, it can cause irritation.
If your coworker told you she felt exhausted, had odd body
aches and felt slight nausea, would you recognise that she may be experiencing
a heart attack?
We have all seen those movies where a man gasps, clutches
his chest and falls to his knees. While that classic chest pain is more common
in men, women often experience more subtle, ‘silent’ symptoms that can be
harder to recognise.
Cardiovascular disease is the biggest killer of women across
the world and in the majority of countries, including those that are rich and
all but the poorest. Yet many women do not recognise what is happening because
their symptoms can be less obvious.
So what are common symptoms in women?
Women often describe heart attack pain as pressure or tightness
in the chest, rather than the sharp pains experienced by men.
Medical director of the Joan H. Tisch Centre for Women’s
Health in NYU and cardiologist, Dr Nieca Goldberg, says that often women report
abdominal pressure that feels like an elephant is sitting on your stomach. Other
symptoms may include unusual fatigue, cold sweats and an overwhelming sense of
exhaustion, or as Dr Goldberg says, “it can feel like you have run a marathon,
but you didn’t move.”
Women and men can also feel discomfort in the neck, jaw,
shoulders, upper back, or even the upper stomach. These symptoms can build
gradually, making them easier to dismiss as something less serious.
When should you call for help?
Here is a startling fact: according to a study by Dr Rita f.
Redberg, director of Women’s Cardiovascular Services for the University of California,
women generally wait longer than men before going to the emergency room. It is
understandable: few people would consider sweating and back pains to be
serious, so when do we know when to call for medical assistance?
Well, the key is to acknowledge what feels unusual. If you
have uncomfortable pressure in your chest which lasts for a few minutes, uncomfortable
and irregular discomfort in your arms, back, neck, jaw or stomach, shortness of
breath, cold sweat and nausea, you should call emergency services immediately.
When it comes to your heart, waiting is a risk you cannot
afford to take.