Health Importance of Sleep

(Health, Wellness and Awareness 113: Image by stine moe engelsrud from Pixabay)

Mobile Gaming until 12:00 o'clock at night, Midnight Snack at 11, Social Media Addiction - these are some of the common habits of people nowadays. I, myself cannot also deny the fact that often, I sleep so late because of such things. These are the fragments that pushed me to make a research and to creatively craft a content about the importance of sleep to our health and wellness hoping that it would raise awareness to people.

(Health, Wellness and Awareness 113: Image by Free-Photos from Pixabay)

As defined by wikipedia, "Sleep is a naturally recurring state of mind and body, characterized by altered consciousness, relatively inhibited sensory activity, reduced muscle activity and inhibition of nearly all voluntary muscles during rapid eye movement (REM) sleep, and reduced interactions with surroundings". In our own simple understanding, Sleep is our time to rest and regain our energy from a hard day of work. I am sure that most of the people globally are accustomed to the recommended 7-8 hours of sleep per day, but the early 2015 research of the United States National Sleep Foundation has tabulated the recommended number of sleep hours depending on age bracket.

(Health, Wellness and Awareness 113: Data from the Sleep Health)

With this being said, let us delve into the main course which is the health importance of sleep to our well-being. 

Sleep is a very important thing that every person must be taken in compliance with what health experts advised. Based on several articles that I have read online, it is the time of our body to restore energy, damaged cells, tissues and other parts of the body. Sleep is also said to sustain the normal function of the immune system.

(Health, Wellness and Awareness 113: Image by Claudio Scott from Pixabay)

If proper sleep hours are not achieved on a regular basis, then it can be really compromising to one's health and wellness. Sleep deprivation can lead to weight gain, according to Sleep Doctor, "A fascinating study from researchers at the University of Colorado found that one week of sleeping about 5 hours a night led participants to gain an average of 2 pounds". Lack of sleep can make a person feel weak and sleepy off-course which can deteriorate productivity. It is also linked to several diseases, according to Explore Health, "Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more". Sleep-deprived people also looked stressed with noticeable eye bags and unfair skin that surely no one wants to have.

(Health, Wellness and Awareness 113: Image by Concord90 from Pixabay)

Proper sleep is very important to our health and wellness. Though many of us were forced to still stay awake late at night due to hectic schedules and works-to-meet-deadlines, we still have to draw a line between our health and personal commitments. Thus as I always reiterate, Awareness plays a critical role in the quality of our Health and Wellness.

Lemon Water: "Hydrating with a Kick"

(Health, Wellness and Awareness 111: Image by Markéta Peršínová from Pixabay)

In hydrating our body, oftentimes we ought to consume the ones that have the most refreshing flavors such as sodas or other sugary drinks which are not that good to our health. Hydration is an important factor in our body's normal function. In our today's topic, "What if the fluid that you'll drink won't only hydrate you but will also do things that you never expected?"...

(Health, Wellness and Awareness 111: Image by Clker-Free-Vector-Images from Pixabay)

Well, let me introduce to you one of the most wonderful refreshing drink packed with an enormous amount of health benefits - lemon water (one of the best fluids for detox). Drinking this healthy concoction is like hitting two birds with one stone. It's not just hydration that you will get with this drink, it will also aid your body in detoxification which sustains our health and wellness. With the richness of lemon in vitamin C and other antioxidants, you will have a daily dose of body immunity, if you consume it regularly.

Note: Lemon water is not advisable for those suffering from hyperacidity and acid reflux.

(Health, Wellness and Awareness 111: Image by Ryan McGuire from Pixabay)

Other benefits of lemon water include its property to combat a high level of uric acid that causes gouty arthritis. It also aids in digestion and is believed to contribute to weight loss, in fact, according to medicalnewstoday, "Lemons contain a type of fiber called pectin, which helps reduce your appetite and calorie intake".

(Health, Wellness and Awareness 111: Image by Tumisu from Pixabay)

With some of the most important benefits of lemon water being said however, there are also things that you have to remember. Of course, everything too much is bad and one of the risks of drinking too much lemon water which I, myself have experienced in the past is the effect on tooth health. This is because lemon contains acid that damages tooth enamel which can lead to dental problems. According to several articles that I have read, after drinking lemon water, it would be better if you would rinse your mouth to remove the acid that may harm your teeth, and it is also advised not to brush your teeth for 30 minutes after drinking lemon water.

(Health, Wellness and Awareness 111: Image by Paul Brennan from Pixabay)

But don't you worry because that only happens if you drink too much, so the key is moderation and awareness. 

(Health, Wellness and Awareness 111: Image by Robin Higgins from Pixabay)

Keeping an Eye on Salt Intake

(Health, Wellness and Awareness 110: Image by moritz320 from Pixabay)

"Krack, Krack, Krack", This is the sound that chips lovers always compose. But, before you open the packaging of the next salty chips that you have, maybe you should read this first. You might never know that your salt intake is already crossing the threshold and is compromising your health and wellness.

(Health, Wellness and Awareness 110: Image by max leroy from Pixabay)

In today's modern world, salt is present in almost every processed food that we consume daily. From chips, instant cup noodles, stuffs in fast-food restaurants, salt is there. But why should we be concerned about salt in foods that we eat? Well, simply because for one reason - everything too much is bad. 

(Health, Wellness and Awareness 110: Image by Bruno /Germany from Pixabay)

Before I discuss the impact of salt in our overall health, let us tackle what salt really is. Basically, salt is made up of sodium and chlorine that when combined becomes "Sodium Chloride". Salt has many forms and uses, but I will just focus my discussion on edible salt. It usually comes in a granular form used as preservative and seasoning. Without salt, our dishes from appetizers up to the main course would be unenjoyable. However, in our daily consumption of salt or sodium, it seems that most of us are unaware of the amount that should be consumed on a daily basis. 

According to the SFGATE, "The United States FDA recommends that individuals consume no more than 2,300 milligrams {about 1 teaspoon o salt} of sodium per day, and that certain groups limit intake to 1,500 milligrams per day". Too much intake of salt can lead to cardiovascular disease such as hypertension, and also kidney disease. But, our body needs salt as it is considered as a factor involved in fluid balance (the amount of water lost from the body must equal the amount of water taken in) and as an electrolyte to help the nerves and muscles function properly. 

(Health, Wellness and Awareness 110: Image by Dian Minchev from Pixabay)

As we consume salty processed foods, it would be better if we check the nutritional value in the packaging, particularly the sodium content and based on what has been discussed, you just have to remember the numbers when it comes to daily sodium intake (no more than 2300 mg). Most importantly, drinking an adequate amount of water is very significant because it will be the job of our kidney to filter out excess salt from the blood and expel through urine as part of our body's detoxification process.

(Health, Wellness and Awareness 110: Image from Wikipedia)

Let us all spread awareness to always achieving a high quality of health and wellness. Sharing is where it will always start.

Understanding Gout

(Health, Wellness and Awareness 109: Image by cnick from Pixabay)

Have you ever had a throbbing pain in your big toe? to the point when you'll nearly scream? Well if you don't, I do. If you do not have an injury from slipping or tripping yet your feet is aching, then maybe you have a condition called "GOUT". This is one of the most painful feelings that I had apart from toothache. And also, this is one of the triggering factors why I had to be aware of my health and wellness. This is why I really want to share with you the topic of understanding gout - which I have experienced myself. The ideas that I'm gonna share with you are the results of my research since the time I had this foot problem.

 

Gouty Arthritis or Gout is an accumulation of "Uric Acid" crystals (metabolized from purine found on certain foods like liver) in the joint areas of our bones usually in the big toe. As a result of such accumulation, our body presents an immune response that will inflame the affected area and would cause throbbing pain. During my research about this condition, I saw a photo in Wikipedia which shows how these uric acid crystals looked like in polarized light and this will probably explain why the sensation of the pain is like needles pricking continuously. The pain often attacks at night time and it is really terrible.

(Health, Wellness and Awareness 109: Image from Wikipedia)

As a standard threshold, the blood uric acid level for men should not be higher than 7 mg/dL and 6 mg/dL for women. To know this, your blood must undergo laboratory examination for Blood Uric Acid or BUA which means you will have to perform fasting for 8-10 hours (no food and drinks). The medications that you can use when having gout include pain reliever and the one that lowers the Uric Acid Level (Allopurinol). For those conditions that are met with non-severe aching of the joints, definitely, I would just recommend the pain reliever when the pain is so unbearable. This is because I found some articles on the web that talk about the side effects of allopurinol which include muscle weakness, sore throat, etc. 

What I will focus my recommendations about overcoming this condition is more on lifestyle particularly in eating habits. Since Uric Acid Crystals are formed from purine, then you have to be moderate in consuming purine-rich foods. These are red meat (especially beef), anchovies, salty foods, other animal organs like the liver, sugary drinks (drinks high in fructose) and alcohol. 

  (Health, Wellness and Awareness 109: Image by Aga Maszota from Pixabay)

Instead, the great foods to consume are those fruits high in citric acid like lemon, lime, calamansi and orange. It is believed that citric acid can dissolve uric acid in the blood and therefore there is no chance for it to form crystals. Especially when you have confirmed that you have gout already, the diet that you must comply with should be fruity and veggie type. 

 (Health, Wellness and Awareness 109: Image by PublicDomainPictures from Pixabay)

Since uric acid can also be considered as a waste product that has to be eliminated from the body, drinking plenty of water is very important. It is through the process of detoxification that the body can get rid of the excess uric acid. 

(Health, Wellness and Awareness 109: Image by silviarita from Pixabay)

Foods and Fluids for Detoxification

(Health, Wellness and Awareness 108: Image by OpenClipart-Vectors from Pixabay)

As we all know that detoxification is the body's natural process of expelling toxins from the body, there are ways that such a system can be boosted which include consuming the right foods and fluids. This is another thing that is so important if we want to achieve a high quality of health and wellness. So what I want to share with you right now are ideas that I've obtained from several types of research about foods that are good in aiding the body's detoxification process. I myself consume these foods and fluids which keep me from feeling bloated.

Note: The list that I'm gonna share is only based on the top selection from several blog posts and web-based knowledge that I've read

1. Watermelon - Since watermelon is about 92% water, it is good in aiding in detoxification because water is an important component in cleansing the body's toxins such as excess salts. According to HealthyWomen, "It's not an official diet, rather almost like a cleanse, since watermelon has such a high water content".

(Health, Wellness and Awareness 108: Image by pasja1000 from Pixabay)

2. Lemon Water - In addition to being a refreshing way to hydrate the body, lemon water is good at detox due to its richness in vitamin C which does not only help in flushing out the toxins in the body but protecting the body from chemical toxins. 

(Health, Wellness and Awareness 108: Image by Gerhard Bögner from Pixabay)

3. Vegetables - To expel the undigested foods from the large intestine, our body needs fiber. The best way to attain the high amount of fiber that our body needs is to eat vegetables especially the leafy ones. 

(Health, Wellness and Awareness 108: Image by congerdesign from Pixabay)

4. Pineapple - Another wonder in detox is pineapple, besides providing a good source of vitamin C, it also contains a significant amount of fiber to cleanse the body and helps to prevent the feeling of being bloated.

(Health, Wellness and Awareness 108: Image by Security from Pixabay)

5. Water - I would strongly recommend water over and over again. This wonderful God created a liquid that serves as one of our basic life support is good at not just cleaning toilets and sinks but literally, it also cleanses the body.

(Health, Wellness and Awareness 108: Image by Boris Trost from Pixabay)

Now that you have read, you can immediately implement this to your own lifestyle to achieve a higher quality of health and wellness which you can also share with everyone. Together, let us spread awareness towards a better life.

Understanding Detoxification

(Health, Wellness and Awareness 107: Image by silviarita from Pixabay)

The word "detoxification" may be strange for some, and a person might say, "I have no idea". But this is one of the most important things affecting our health and wellness that each and every one of us should be aware of. This is why I really want to discuss this topic with the hope of spreading the wellness mindset to those who are not yet health-conscious. 

Detoxification is the process of expelling unwanted toxins within our body. Toxins are classified into two types - internal toxins produced by the metabolic process of the body and exotoxins that came from the environment. Internal toxins may include the remnants of processed foods ingredients such as preservatives, excess salts, and undigested foods. On the other hand, exotoxins may include harmful substances from air such as carbon dioxide. As a magnificent God created biological machine, our body has its own system of automatically flushing out these unwanted things through our Excretory System (The system of the body responsible for eliminating waste products). Such toxins are released from the body in the form of feces through the anus, urine through our urinary tract, sweat through our skin, and even harmful carbon dioxide through our breath. If the body would not be able to release these waste products, it would do great harm.

(Health, Wellness and Awareness 107: Image by Clker-Free-Vector-Images from Pixabay)

There is one thing that we have to be reminded of - the efficiency of this detoxification process would depend upon our lifestyle. It's simple logic, If we put more and more things in the system that currently works to remove waste products, it would be harder for that system to do its job. What it means is that for example, our kidney is responsible for removing excess salt and other toxins in our blood and put as waste product to be released through urine. If our salt intake is too much, it can lead to kidney failure which is a nightmare. This is where we would realize the importance of awareness because without which, we are blind and ignorant of the things that could potentially harm our health.

(Health, Wellness and Awareness 107: Image by Tumisu from Pixabay)

There are ways to aid our body in detoxification such as in eating habits - consumption of foods rich in fiber such as vegetables is one great way to start. This is because fiber is an insoluble substance and that it would only push the undigested foods in the large intestine up to the anus. Another would be exercise. It is through being active like workouts or a simple jog that we would sweat a lot. This means that we are activating our body to expel excess salts and other unwanted toxins through sweat. Drinking plenty of water is also an important component of detoxification because, without water, our kidneys would find it hard to filter out waste from the blood and expel the toxins through our urine. 

(Health, Wellness and Awareness 107: Image by Christine Sponchia from Pixabay)

Now I hope that you had an overview of the detoxification process that our body does. Let us always take into practice those things that would improve the quality of our health and wellness and share those thoughts for awareness with everyone around us.

Immunity through Vaccination

(Health, Wellness and Awareness 106: Image by Bruno /Germany from Pixabay)

As defined by Merriam's Webster Dictionary, "Immunity is the quality or state of being immune especially a condition of being able to resist a particular disease especially through preventing the development of a pathogenic microorganism or by counteracting the effects of its products". Thus immunity plays an important role in our health and wellness. In my topic for today, I'm going to share how immunity through vaccination has gone through the course of our time.

Throughout our lifetime, there were times that our body suffered a disease such as fever, flu or others. Sometimes, we would think that what caused our sickness is just restlessness, or fatigue, but the most predominant thought about this thing is that most diseases are caused by bacterias or viruses thanks to the modern age spread of knowledge through the efforts of those scientists who laid the foundations of such information. 

We are so lucky nowadays I think when we talk about the awareness of the cures and even the prevention of certain diseases. This is because, in ancient times when science is not yet known to civilization, a disease that inflicts a person is believed to be caused by evil spirits. Until the revolutionization in science which led to understanding what truly caused diseases came to existence. This paved the way to the invention of vaccines - the elixir of immunity.

( Health, Wellness and Awareness 106: Image from the National Library of Medicine photographic archive - a representation of Robert Seymour on the cholera epidemic in the 19th century)

A vaccine is a harmless or dead version of a virus that enables the immune system to know the virus and create the necessary antibodies so that when the true virus enters the body, it cannot do significant damage to the cells, thus immunity is achieved. The first successful vaccination for immunity was done on May 14, 1796, by an English physician named Edward Jenner to an 8-year-old boy named James Phipps. It was a vaccine against smallpox.

(Health, Wellness and Awareness 106: Dr Jenner performing his first vaccination on James Phipps, a boy of age 8. May 14th, 1796. Painting by Ernest Board (early 20th century)

In today's generation, many vaccines are already used and injected to babies to gain immunity such as Flu Vaccine, Polio Vaccine, Measles Vaccine, etc. However, there are some countries around the world that do not mandatorily require vaccination as their national policy. Immunity is very important. Sometimes, it can mean the difference between life and death.