SLEEPING PILLS: BEST NATURAL SLEEP AIDS

SLEEPING PILLS : BEST NATURAL SLEEP AIDS

What is a sleeping pill?

Sleeping pill is a tablet or drug which helps you to get the whole night's proper sleep with no disturbances.

Sleeping pill is not only concerned with your sleep health but also associated with your mental health, brain health and stomach health.

What is insomnia?

Insomnia is not a disease, it is a disorder which keeps you awaken at night but it may give rise to many diseases.

Sleeping pills may also be used as  an surgical anaesthesia.

Sleeping pills are generally called sedatives as they relieve stress and initiate proper 7-9 hours of sleep.

Before prescribing medication you should first try making some changes like avoiding caffeine and maintain environment of sleeping.

Elderly people suffer more from insomnia and are more prone to sedatives.

Melatonin

Chemically melatonin is N-acetyl-5-methoxy tryptamine. It is a sleep regulating harmone. This harmone is also produced in plants.

Along with sleep-wake timing melatonin also regulates blood pressure including heart and brain problems.
It works as an antioxidant.

Melatonin causes a little or no side effects if taken in low doses.
It may cause headaches, nausea and drowsiness a little but melatonin is safer.

Melatonin can cause irritability and reduce blood flow in elder people.
As it is a powerful antioxidant, it increases the metabolism of your body.

Melatonin has also been approved as a protector against mitochondrial oxidative stress. 

Melatonin motivates your immune system and protect you from inflammatory diseases.

Some studies also suggest that melatonin fights with infectious diseases like HIV, brain tumor and cancer.

Melatonin works in elderly people for insomnia. It increases their sleep quality and activeness during the daytime.

But studies revealed that it does not improve sleep problems in the people suffering from dementia due to Alzheimer's disease.

Studies say that melatonin prevent and treat cancer but there is no clear evidence regarding this.

Melatonin is helpful in:

Sleep inducing
Headaches
Depression
Anxiety
Stress
Heartburn
GERD (Gastroesophageal Reflux Disease)

Melatonin supplementation has been shown to improve sleep duration in children also. It may offer better sleep to autistic child also. But small children should not be given supplements of melatonin as they strictly warns against use in people under 18 years of age.
Children should be offered food that are rich in melatonin.

If you consider for short term insomnia, sleeping pills are the best but in the long run there are many side effects of these sleeping pills.
When you take prescribed sleeping pills for a long period of time, your body becomes habituated of it and the same body for the same sleep need higher and higher doses of the same drugs.

To avoid the side effects you should not take these pills for more than a month but taking them in the long run can give undesirable results.

If you are needed to wake up early in the morning and your work demands late night work, then sleeping pills are not for you. If you don't have at least 7 hours to devote for sleeping, don't go on for these pills.

They may make you feel sleepy even in the morning and can cause accidents while you drive. Moreover the drugs effect or hangover could remain during the daytime making you feel tired, sleepy  or drowsy. If you suffer drowsiness during the day time consult your doctor as he may recommend low doses for you. 

You may notice some strange behaviour like forgetfulness and confusion. You need to report these problems to your sleep doctor. 

Studies say that psychological treatment is better than using drugs for chronic insomnia. Once you begin taking these sleeping pills after the long time it becomes a habit and an obsession. Sometimes these drugs becomes so obsessive that you cannot get out of it. 

If you suddenly stop taking these drugs they may worsen your insomnia. When you consult your doctor they gradually decreases the doses but decrease in dose could also hamper your sound sleep. 

Insomnia could also be related to night terrors. 

Sleeping pills and addiction

You cannot call them highly addictive but they are habit forming. If you suddenly stops taking these pills you may be awaken the whole night. This may give rise to many consequences like brain issues, digestion, nausea, reflux diseases as sleep health is concerned with brain health and stomach health. 

Most of the sleeping pills take 5-10 minutes to send you to the world of dreams so you should take them just before you go to bed. 

You may take anti depressants before 1-2 hour of going to the bed. 

Never take sleeping pills without getting approval form your doctor. 

Never mix of alcohol with sleeping pills . Drinking alcohol may disrupt your sleep. 

If you are using any pain relievers or medications for kidney, liver or heart diseases confirm your doctor about it. 

Doses are the main part, always be cautious about the doses what your doctor has recommended to you. 

If you are having any problems like allergies with these pills immediately ask your doctor. Although such pills allergies are rare.

Never drive after taking sleeping pills.

Ask your doctor whether he advices you to take medications with or without food. Most of the sleeping pills and anti depressants are advised to be taken on an empty stomach.

If excess dose of these pills are taken they may cause death due to the depressed breathing while sleeping. Sleeping pills like melatonin is good if the doses are low but taking in high doses could cause serious harm to your body but there is no evidence that it could be fatal. 

Combination of alcohol and sleeping pills could be quite dangerous even deadly.

Common side effects of sleeping pills are

Constipation

Diarhhea

Drowsiness in the daytime

Gastritis

Reflux diseases

Heartburn

Dry mouth/ throat

Weight loss due to loss of appetite

Headache

Stomach upset

weakness

Daytime tiredness

Long term use can cause shaking of a body part

Forgetfulness

Clumsiness

Blurred vision

Nausea.

Sleeping pills can interfere with normal breathing and can be harmful to the people who have certain chronic lung infections such as asthma or any other pulmonary diseases. 

Sleeping pills and allergies

People can suffer from allergic reactions with certain sleeping pills. They should confirm to the doctor and avoid taking it.

Allergic reactions may include itching, nausea, rashes, vomiting, heartburn, blurred vision, difficulty in breathing or shortness of breath. Allergies vary from person to person.

There may be any underlying conditions that may cause insomnia or troubled sleeping like thyroid or any other previous ailments. 

Insomnia may be due to depression which can be treated by taking antidepressants in lower doses. But antidepressants are not approved by Food and Drug Administration for the treatment of insomnia. 

There are few other ways to tackle insomnia but people find it easy to go on for pills. 

The first thing you should do is to avoid caffeine intake 2-3 hours before sleeping and take your dinner before 2-3 hours before sleeping. 

One another reason may be shifting jobs. Day night shift jobs generally dis balances the sleep cycle. 

Long term use of sleeping pills are also associated with memory loss and may develop Alzheimer's disease in elderly people.

Breathing disruption is the serious ailment, if it persists consult your doctor.

Alternative to sleeping pills

Sleeping pills could be safe for short term but they are not safe for long run. Even melatonin supplement has many side effects but what if you get the same melatonin from the food materials?

They works. Many food material are sleep inducing which converts melatonin into serotonin to induce sleep.

(1) Walnut

  They contains melatonin which is a harmone that regulates sleep-wake cycle.

(2). Vitamin B6

Vitamin B6 induces tryptophan which is made up of amino acids. Tryptophan induces serotonin to relax your body and get proper sleep.

(3) Bananas

Bananas are rich source of magnesium, serotonin, melatonin all of which are sleep promoting.

(4) Milk

Milk contains melatonin and rich in tryptophan.
Both promotes your sleep.

(5) Almonds

They are rich in phosphorus, manganese and vitamin B6. Almonds are a source of sleep regulating harmone melatonin.
Almonds are also the best source of magnesium and magnesium helps to improve sleep quality and fights insomnia.

(6) Maximise magnesium

Seeds,nuts and green leafy vegetables are rich in magnesium.
Magnesium reduces inflammation and promote sleep.
It also reduces stress level harmone cortisol which make you awaken at night if increases in your body.
If you are taking almonds for insomnia it is better to consume them at night before going to bed  because of their two excellent properties i.e, melatonin and magnesium. It boosts up your sleep within half an hour.

(7) Turkey

It is rich source of protein and tryptophan which induces tiredness and sleepy.

(8)Chamomile tea

Chamomile tea is an excellent source of antioxidants which reduces inflammation.
It fights with many diseases like heart diseases, brain issues, reduces anxiety, stress and depression.
It contains an antioxidant apigenin which is known for promoting sleep and reducing insomnia.

(9) Kiwi

Kiwis are rich in serotonin and they have high antioxidants properties which reduces inflammation.
you should eat 1-2 kiwis half an hour before going to bed to promote sleeping.

(10) Fatty fish

They are highly rich source of vitamin D and omega- 3 fatty acids both of which are sleep promoting.

(11) Butter

They contain many vitamins and minerals including omega-3 fatty acids. All of which are responsible for good sleeping.

(11) Oatmeal or white rice

They are rich source of melatonin which induces drowsiness if taken before bed.

Sleep promoting essential oils

(1) Lavender oil

It is highly aromatic. it's aroma quality promotes sleep. Many studies proved lavender as the best oil to improve sleep quality.

(2) Roman chamomile

It calms, soothes, relaxes, decrease anxiety and stress.
It creates atmosphere of sleeping in your bedroom.

(3) Sandalwood oil

It is highly aromatic like other essential oils. You can add a few drops of this oil to a little of water and set by your bedside, you would feel sleepy in few minutes.

Sleep promoting neurotransmitters

Your insomnia could be due to inflammation. Reasons of inflammation include

weight gain
High sugar foods

Food allergies

Fast food/ Processed foods

Reduced level of inflammation promotes sleep harmones.
Neurotransmitters control many major functions of your body including movement, pleasure, emotional and physical health and pain.

Some of the major neurotransmitters are

Serotonin
Norepinephrine
Dopamine
Acetylcholine
GABA
Glutamate
Melatonin
adenosine
Histamine

These are sleep-wake cycle maintaining harmones.

To maintain your sleep -wake cycle melatonin is produced naturally at night in your body to promote sleep.
To boost up melatonin production in your body, increase the sunlight exposure (also rich source of Vitamin D) to promote sleep, exercises or yoga and the most important is try to reduce stress.

Adenosine is required in sufficient quantity by your body for good sleep.

Conclusion

Before preceding to the sleeping pills you should make sure what your insomnia is about means what is the reason behind your insomnia.
It could be due to depression, stress , anxiety, harmonal imbalances, poor diet and lack of certain sleep promoting vitamins and minerals.
They could be improved with certain changes in your regular routine work, diet or exercises.
Insomnia may leave you feeling anxious, sad, irritable, angry, depressed etc. It is also concern with other health conditions.

Sleep medications should be your last option not the first. First options are many, try them out because they works with no side effects. 

SNORING AIDS: SIDE-EFFECTS OF ANTI-SNORING DEVICES

SNORING AIDS: SIDE-EFFECTS OF ANTI-SNORING DEVICES

Snoring can affect mental health, brain health and heart health in many ways.
When you sleep on your back your throat block airways for a few seconds.

Many devices like straps and pillows can make your sleep  uncomfortable if you lay down straight.

Chin Straps

Chin straps are available in the market which can be fixed into your jaw before sleeping to open the airways.
But the major side effect of chin strap is that they cover the entire mouth.
Although chin straps can work for some but covering your mouth while sleeping is not a good idea. It may cause choking hazards.
The other problem is that it could be quite uncomfortable to sleep with such mouth covering gadgets.

Snoring rings

Snoring rings are advised to wear in your little  finger before sleeping.
This device works on the principle of acupressure and magnetism.
This ring is made of copper and copper is always considered as metal of health benefits.

Many anti snoring devices are based on acupressure but there is no evidences behind these devices that they really works.

Anti-snoring mouth pieces

You cannot fit them yourself.
You need the help of a dentist.
They push the jaw slightly forward to make airways comfortable and this pushing of jaws make your throat does not fall to the back to promote snoring. But this process may block breathing.
So, this sounds a quite uncomfortable process which could be done by only the dentists with the help of his instruments.
You can suffer some side effects like uncomfortable at the beginning, trouble fitting and producing extra saliva.
You need to visit the dentist more often for the adjustment and making comfort of these mouthpieces.

Anti-snoring pillows

Anti-snoring smart pillows have thinner area in the middle and comparatively sides are thicker.
When you sleep aligned or in side position it keep your airways clear.

50% of couples complain that one partner snore regularly after sleeping.
Most chronic sleepers are back sleepers i.e, they fall asleep on their backs with mouth open wide.
In this way your airways are blocked more while you sleep making you snore with loud noise.

People who snore mostly does not suffer from sleep deprivation or chronic insomnia but most of the cases are of sleep apnea.

Among all anti snoring devices smart pillows could be the best as they does not fit inside the mouth.
Smart pillows are not torturous as the other mouth pieces.

Anti snoring pillows are made of hypoallergenic materials which is easily washable at home.

They are small in size, easy to handle.

They could be maintained while sleeping on your back and also on side-sleeping.

But how effectively they works is quite challenging. There is no evidence of their working ability.

Sleep apnea could be the case of your snoring

Snoring is not concerned with sleep debt or insomnia but your snoring could be a result of sleep apnea.

Obstructive Sleep Apnea is a common sleep disorder of snoring with a loud noise.

If you are suffering from sleep apnea these anti snoring gadgets could cause much harm and become torturous to you.

Before purchasing these devices for the treatment of snoring, treat sleep apnea of your partner if he/she is suffering from that.

Sleep apnea is a serious sleep disorder in which breathing repeatedly stops and starts. You feel lethargic even after the whole night's sleep.

CPAP ( Continuous positive Airway Pressure) 

CPAP and other oral appliances are made to work in sleep apnea but they can't cure it.
Snore guard or sleep device could be used temporarily but they are not comfortable and how effectively they works is a doubt yet.

Instead of using snoring devices you can make some changes to fight with sleep apnea and snoring.

Lose weight

Sleep regularly and maintain the timing.

Avoid alcohol/ Smoking

Avoid caffeine

Always stay hydrated

If your sleep apnea is worse, you can move on for surgery.

Severe Sleep apnea or massive snoring is significantly considered as early death and it may increase the risk of:

Sleep disorders

Stroke/ Heart problems

High Blood pressure

GERD ( Gastroesophageal reflux disease)

Brain issues

Headache

Excess weight gain

Depression

Habitual snorers can be at risk for serious health problems, including obstructive sleep apnea due to  blockage of the airways but the good part is that snoring or sleep apnea could be treated not only with the gadgets but also by making some life long changes.

You should also avoid heavy meals at night because late night eating promotes snoring.

SLEEP DEBT: 7 REASONS FOR DEEP SLEEP DEPRIVATION

Sleep debt: 7 reasons for deep sleep deprivation

Sleep deprivation, insufficient sleep, sleep deficit, lack of sleep, sleep debt......................many names to one disorder causing a lot of unwanted results to your brain.

Sleep deprivation is a disorder which can give rise to many diseases as

Obesity (Unwanted weight gain)

Headache

irritability

fatigue

Heart disease

Stroke

Memory loss

Cognition.

When you are unable to sleep for continuous 2-3 nights i.e, 48-72 hours, blood concentration in brain cells increases and if this poor sleep quality becomes chronic it may be responsible for neural damage. 

Chronic sleep deficiencies can cause too much loss of sleep leading to brain damage. 

Scientists say that chronic sleep deficiencies can cause death of the brain cells. So, brain health is completely affected by insufficient sleep. 

After examining the mice who were kept with insufficient sleep Scientists came to know the difference in their physical, mental and emotional health. 

Chronic sleep deficiencies in mice appeared them as unhealthy, changes in their moods, neural damage, anxiety, depression etc. But this case is with chronic sleep deficiencies or prolonged sleep deficiencies. In the short term sleep deficiencies they don't get any neural damage because of the proper production of proteins and antioxidants in them.  But prolonged or chronic sleep deprivation can reduce the production of protein and antioxidants in the brain ultimately leading to brain damage. 

Poor sleep quality reduces healthy brain cells. It has been proved that sleep deficiency increases the speed of neurodegenerative diseases like Alzheimer's disease, Parkinson's disease and dementia. 

Although older people are more prone to sleep debt but youngsters are also tackling this problem which is affecting their daily lives badly. 

Causes of Sleep debt

Although occasional sleep problem is not going to make massive harm to your brain. Chronic sleep debts are responsible for neural damage. 

(1) Night duties or shift work can cause the problem of sleep loss. 

Doctors, Workers at call centres and other people whose job demands night shifts are more prone to this disease. 

(2) Depression, anxiety, stress, bad mood.

(3) Sleep apnea

(4) Harmonal disturbances

(5) Stomach upset

(6) Other previous chronic illness

(7) periods, menopause, pregnancy

How depression, anxiety, stress, bad mood affect your Sleep?

You need to get 7-9 hours of quality sleep  a day.

Excessive sleeping or lost sleep both are responsible for your physical and mental health. Your brain health, mood. energy levels, emotions all are concerned with your sleep quality. If you don't get proper sleep of a single night (only a night) you feel less energetic and irritable the next day.
Your energy level falls down leading to depression or bad mood.

These factors does not affect your brain only but also to your relationships in personal and professional environment.
You feel sick while working due to loss of sleep and your professional surroundings is mostly affected.
Students are highly advised to get quality sleep each night while preparing for any tough examinations.

Studies say people who are suffering from insomnia have high level of depression than others who have normal sleep. Chronic insomnia have greater chances of developing depression and vice versa.
Disrupted sleep is not a minor problem. Sleeping too less on a  regular basis can become a major mental health problem affecting stomach health and heart health.

The most common symptoms of depression is insomnia. That is the reason when people complains about insomnia doctors first offer antidepressant to them.
It is not necessary that insomnia or sleep deprivation is caused by depression only.
Insomnia is the major problem of older people and woman are more prevalent to this disorder than man, study says.

Doctors say that healthy adults need seven to nine hours of sleep at night and children need 2-3 hours more to become energetic and to maintain good mood. But due to the hectic lifestyles people are not getting enough sleep.
Not only lack of sleep but oversleeping is also linked with depression. The only difference is that lack of sleep is a disorder which can worsen your conditions of depression and anxiety.
Normal functioning of growth cells development in your body is the work of brain which is reduced by inadequate sleep.
Sleep deprivation is associated with many cognitive functions of the brain like bad mood, negative thoughts, anger and stress.
Symptoms of depression is quite tricky which could be either weight gain or weight loss, fatigue or less energetic, reduced positive thinking and decision making ability and making mood of hopelessness. It is said that Hope sustains life and people with depression feels hopelessness and they tend to commit suicide. These worst thoughts of recurrent suicides make them helpless and they are filled with excessive guilt that it become difficult for them to get out of bed and attach with daily routine.
People who suffer from chronic sleeping problems are 10 times more at risk of developing depression than others.

 Sleep Apnea

Sleep apnea is a serious disorder in which breathing repeatedly stops and starts while sleeping. Sleep apnea could be chronic and last for lifelong. It could be treated and some precautions could be taken like maintaining weight, regular exercises, regular sleep, yoga, avoid alcohol, caffeine, sleeping pills and rich oily food.
Sleep apnea can be mild if your breathing stops 2-3 times in an hour. But it becomes severe if the same breathing stops 20-30 times in an hour.
Sleep apnea is also linked with depression and anxiety. Obstructive sleep apnea (OSA) is treated by continuous positive airway pressure (CPAP) and gives quite result in depression.
In sleep apnea your snoring stops with your respiration for a few seconds and then you again starts snoring.
The problems persist may be sleep disruption, bad mood, headache, anxiety, stress, irritability and depression.

Lack of sleep does not mean that you are suffering from depression but if you suffer from sleep disorders by any other medical illness it can make you depressed and anxious.

Harmonal Imbalances

Depression is not only the culprit. Harmones changes could be the other nightmare in sleep disturbances. Due to the fall or changes in harmones during pregnancy, lactation and menopause women are more concern with sleep problems.
People suffering from thyroid mostly complain of sleep problems due to the changes in harmones. Thyroid harmones, oestrogen, progesterone, testosterone, cortisol etc. changes in any of them cause sleep disorders.
Harmones like melatonin and serotonin helps you fall asleep. Sleep deprivation increases stress harmones like cortisol.
The harmones which could be sleep horrors are

low progesterone
low estrogen
low testosterone
High cortisol
Low melatonin and serotonin
Changes in thyroid harmones.

Harmones like melatonin, serotonin and dopamine if balanced in your body can act as an antidepressants getting you with proper sleep. Insomnia is also concerned with nightmares.

Chronic sleep deprivation is due to changes in harmones can make your thyroid condition worst, causes high blood pressure, heart attack, mood changes, memory, thinking problems, anxiety etc.

If your insomnia is due to inactive or overactive thyroid gland you can get better results with medications.

The most common symptoms of harmonal imbalance is fatigue and sleep problems.
Lack of sleep can increase your weight due to changes in heptin harmones which regulates your body weight.

Those who suffer from worst sleep apnea are advised to loose weight either by exercises, diet or by surgery.

You can easily get snore guard from the market which could be helpful in sleep apnea. Other helping factors include avoid alcohol, avoid caffeine, maintain healthy weight, try to get adequate sleep etc.
Sleep patterns, harmonal imbalance and women health all three are associated with each other.
Insomnia or sleep debt could lead to many undesirable results. If the metabolism is low, insomnia can make you fat. If your body is undergoing some physical and mental changes proper quality sleep can correct them automatically. But changes in sleep patterns returns to changes in harmones.

Difficulty with sleep patterns can change the levels of estrogen, progesterone and testosterone and a change in these harmones could change your sleep patterns.
Harmones changes could be managed by changing in diets, exercises or consult your doctor.

Stomach upset

Sleep deprivation is not a culprit only for brain issues like harmonal changes, anxiety, depression but lack of sleep also causes fatigue, pains, stomach upset, gastritis,irritable bowel movement, diarrhea etc.
Stomach upset and insomnia both are concerned with each other.  Mixing with each other both again give rise to depression and anxiety.
This vicious circle of inadequate sleep make your immunity weak. Unhealthy diet is one of the reason of weak digestion and another is inadequate sleep.
Irregular sleep pattern give rise to inflammatory bowel disease, gastroesophageal reflux disease (GERD), weak digestion and stomach ache.
Studies show that persons with sleep disorders are at greater risk of developing other health consequences including stomach and liver diseases.
Massive sleep disorders can result in colon cancer.
Sleep deprivation makes you daytime exhausted and sleep resulting in less activeness, less decision making quality, drowsiness while driving, poor skin and the most important is weak immune system giving rise to frequent cold and cough and frequent number of urination.

Food that promotes sleep 

Getting adequate sleep regularly is quite essential for maintaining your overall health. It helps in maintaining your digestion, healthy brain functions and improved immune system.
Sleeping pills are not only the solution for getting 7-9 hours of sleep each night and there are many side effects of taking sleeping pills daily.
Good sleep can be maintained by changes in your diet. Some of the sleep promoting foods are as follows:

Dry fruits ( Pistachios, almonds, walnuts)

Pistachios

Pistachios contain protein, vitamin, mainly vitamin B6 and magnesium all of which are sleep promoting. But do not eat them in large quantity because excess of anything can alter the process and they could make you awake the whole night.

Almonds

Almonds are rich in tryptophan and magnesium. Both of them make you feel sleepy.
Almonds are rich source of sleep regulating harmone melatonin.

Walnuts

Walnuts are rich in many vitamins and minerals containing magnesium, phosphorus, copper and manganese.
walnuts are also rich source of omega-3 fatty acids and linoleic acid. They are also beneficial for healthy heart and brain.
They are rich source of melatonin which promotes sleep regulation.
The healthy fats containing property of walnuts also make you better sleep.

Cherries

Cherries are natural source of melatonin. If they are eaten regularly, they can help promote your sleep.

Dark chocolate

Dark chocolates contains serotonin which relaxes your body and mind and make you feel sleepy.

Bananas

Bananas are rich in potassium, magnesium and vitamin B6. Vitamin B6 converts tryptophan into serotonin making your muscle and nerve relaxed to get better sleep.

Chamomile tea

It is a herbal tea which has many  health benefits.
It is rich in antioxidants so chamomile tea can prevent cancer, heart diseases and inflammatory disorders.
Chamomile tea contains an antioxidant apigenin  which helps to promote sleepiness and reduce insomnia.
If you want to promote sleep quality try chamomile tea half an hour before going to bed.

Milk:

Milk contains tryptophan and specially popular to improve sleep in elder people. Milk taken with almonds and turmeric promote more sleep quality.

White rice

Many people avoid eating white rice in the lunch time during office hours as they complain of feeling sleepy and yawning after eating rice.
White rice is rich in many vitamins and minerals. It contains many nutrients, fiber and manganese which if taken half an hour before bedtime, improves sleep.

Many of the food that improve or promote sleep are

All dairy products ( milk, yogurt, cheese)
Fishes
Nuts and seeds
Legumes
Fruits like bananas and avocado
Vegetables like Spinach, broccoli, asparagus
Flax seeds
Meat
Turkey
Poultry chicken
Grains like wheat, rice, barley, corns, oats.

Drinks

Warm milk
Almond milk
Chamomile tea
Banana tea
Peppermint tea

Worst food for sleep 

Caffeine containing food
Spicy food
Alcohol
High fat food
Fast Food
Heavy meals before bedtime.

Green tea side effects: Facts you must be aware of

Green tea side effects: Facts you must be aware of

The reputation of beverages is not quite good in the terms of healthy diet yet. But green tea is considered as the healthy beverage which does not affect bad to your health and can make your body and brain healthy. 

Although black tea is quite popular but due to its side effects peole are coming nearer to green tea. 

Green tea got the fame due to its two mind blowing benefits which the world is in urge of:

Weight loss 

Anti-cancerous

Green tea for weight loss

People generally avoid carbohydrates and fats rich diet and survive mostly on fruits and fruit juices when they are on the pathway of losing weight.

Why are fruits suggested while planning for weight loss?

Almost all fruits contain flavonoids which can elevate metabolism rate to increase oxidation of fats.

The same happens with the green tea, researchers say.

Green tea contains flavonoids which increases the rate of oxidation of fats in your body which can also help as brain booster. 

You don't have to drink a lot of green tea during the day to lose weight. You just need 2-3 cups a day to lose belly fat, study says.

Green tea contains polyphenols and catechins which are the best source to prevent or slow down the growth of malignant cells. 

Green tea is also a good source of antioxidants which reduces the risk of heart diseases and all types of cancers including breast cancer and cervical cancer.

So green tea is good for your health if taken in moderation but there is no evidence regarding its health benefits.

Although green tea does not have any major side effects but it contains caffeine and a lot of caffeine could be dangerous to your health. 

Excessive caffeine intake may cause anxiety,depression, bad mood, nervousness, headache, insomnia, vomiting, diarrhea, irritability, confusion, heartburn, disturbance in woman health, convulsions to the ears etc.

People who suffer from caffeine sensitivity may experience stomach problems and heartburn. 

Green tea and upset stomach

Green tea has the property of killing the bad bacteria from the stomach and replacing it with the good bacteria to fight with the infections. It is considered good for stomach ache, stomach ulcers, inflammation and bloating.
The caffeine present in green tea may increase acid associated with your digestive process. This can worsen the condition of stomach giving rise to nausea and bloating.

Some studies say that green tea prevents stomach cancer or it is used for the treatment of stomach cancer but the research is not proven and the information regarding this is also not sufficient.
If you feel allergic reactions with green tea consumption like bloating and upset stomach, you should avoid it or consult your doctor.
Excessive intake of green tea may cause diarrhea and if you are new user you can suffer more. Mostly it should be a mild diarrhea which could recover by itself but if the condition becomes severe consult your doctor. But the severity cases are rare.
One thing that you should not take green tea in an empty stomach. Most people have the habit of taking tea in the morning as the first food. It should not be your first food and if you are taking green tea in an empty stomach then take some snacks like biscuits or other meals with it.
Taking  green tea with some meals can reduce the effect of caffeine and protect your stomach from its ill effects.

Green tea and brain problems

Green tea is considered as brain tea as it is loaded with antioxidants which improves brain functions like depression, anxiety, stress, bad mood etc.
Studies say that green tea may boost your memory and enhances brain's other cognitive functions.
Because of the presence of caffeine, green tea may cause headaches. The headaches may be mild or severe depends on the particular person.

Excessive intake of green tea causes iron deficiency in your body and this may also be responsible for headaches.
Green tea excessive intake may also cause dizziness, bad mood, nausea, anxiety, depression in many persons.

The worst effect of caffeine containing products are that they may cause insomnia. If you are already suffering from diseases which may cause insomnia like thyroid and depression then caffeine intake may sometimes worsen your conditions of sleeping problems.

It is said that green tea fights dementia and Alzheimer's disease but the study does not came to be popular because it was not proven.

If you are sensitive to caffeine you are more prone to its side effects.
Your brain health is totally affected by your stomach health. When you are suffering from brain issues like depression, anxiety, stress etc. it is mostly true that you suffer from certain stomach issues.
So if green tea may cause upset stomach, irritability, bloating it may also cause depression, anxiety, stress because of the harmful effect of caffeine in it.

Green tea and heart

Studies say that green tea is an antioxidant and it fights bad cholesterol, so it is good for your heart.
Remember a single cup of green tea a day could neither boost up your heart and brain and nor can do bad to your body.
But excess of green tea provides excess of caffeine which can faster your heart rate or it can make your heart beat running at a fast pace. This can even cause heart burn or heart pain and irritability in the stomach also.
So green tea allergies to some person can cause heart burn, faster heart beat, nausea and vomiting.

Black tea is also not getting good reputations due to its caffeine properties but people are more attracted towards it because of its good taste. All beverages contains caffeine and caffeine may trigger nausea, vomiting and insomnia to most of the people whose intake is quite high.

Green tea and bone diseases

Animal studies say that green tea may benefit bone health and researchers says that it can treat osteoporosis and other major bone diseases. But this study was not proved and having no evidence in humans.
Rather caffeine intake in large quantity may harm the bones.
Green tea is high in antioxidants and minerals like calcium that could be flushed out during urination making your body calcium deficient.
Calcium deficiency can trigger bone diseases like osteoporosis. Older people are more effected by osteoporosis and other bone diseases due to calcium deficiency.

Green tea and liver disease

No doubt green tea is healthy due to its antioxidant properties.
It also contain catechins (antioxidant compound) which is beneficial only if the intake is limited.
If the intake of catechins is high in your body it could be a major reason of liver damage.
Too much herbal supplements are not good for your liver which is called herbal hepatotoxicity. It means that too much herbs intoxicate your liver and affects its functions giving rise to many stomach problems.
Hepatotoxicity is the rare case but excess intake of green tea gives rise to it.

Green tea and kidneys

As you know that too much caffeine can increase blood pressure by stimulating blood flow and can result in the kidney failure if the condition is massive.
One of the risk factor is that green tea contains oxalate. These oxalate mixes with calcium to form calcium oxalate.
Calcium oxalate generally forms abnormal kidney stones which may grow larger and becomes difficult to pass through urination.
The cases of kidney stones are increasing due to oxalate consumption and dehydration.
Most of the cases of kidney stones are noted as calcium oxalate kidney stones.
Persons who are more prone to kidney stone development due to their daily routine, previous medications, diets etc. they should avoid green tea as they tend to develop calcium oxalate stones quite often.
Green tea has the property to make your body water scarce as it acts as natural diuretic and if intake of green tea is in large quantity the number of urination increases making your body dehydrated. So always drink a lot of fluid in such conditions.

Green tea and Glaucoma

Consumption of green tea in excess increases pressure inside the eye which may last for long time and give rise to Glaucoma.

 Green tea and children

Green tea comes from the leaves of Camellia Senesis plant from China which contains caffeine and tannin. In comparison to coffee caffeine content is lesser in green tea. But tannin is quite higher.
Green tea has the ability to absorb iron due to the presence of tannin  in them. So it is advised not to take green tea in an empty stomach as it enhances the process.
Although tannin has anti cancerous properties but they also decreases the digestible property of proteins.
You have always heard that children are avoided to take any type of tea either black tea or green tea. This is because they have sensitive metabolisms which can react strongly with caffeine, tannins and refined sugar.
A little of green tea is beneficial but children don't need to drink tea.
As children are most sensitive they may feel problems like:

Headache
Sleep problems
Vomiting
Diarrhea
Irritability
Dizziness
Irregular heartbeat
Heartburn
Acid reflux
Convulsions

Green tea absorbs iron so your child could suffer from anaemia if intake is high.

Growing children are in need of good amount of calcium to make their bones stronger. Green tea has the property of increased calcium to be flushed out during urination.

Food allergy is quite common in children. They could suffer from allergies after consumption of green tea.

Green tea contains a high amount of oxalic acid and calcium oxalate could be responsible for developing kidney stones.
Studies say that drinking a small cup of green tea regularly could make your child fight with influenza but it can make his body deficient in thiamine. Thiamine deficiency can cause beriberi and irregular heart beat.

Green tea and cancer

Green tea does not cause any type of cancers. But there is no evidence that it treats cancer or even prevent it.
Certain studies suggest that green tea could reduce the risk of mouth cancers, lung cancers, stomach cancers, breast cancers, bladder cancers and almost all types of cancers.
Another analysis suggested that green tea could also treat cancer but it is highly avoided with chemotherapy and other medications.
No studies yet gives any evidence of treating cancers with green tea.

Green tea and thyroid

Green tea could affect the thyroid gland due to the presence of catechins in it. Catechins can reduce the production of T3 and T4 harmones and if you are already on thyroid medication you must reduce the intake of green tea consumption.
Although catechins are anti-carcinogenic but they may block the production of thyroid harmones. And it could increase the risk of thyroid cancer.

Green tea and frequent urination

One major problem with green tea is that it causes frequent urination.
 Like other tea green tea is a beverage and contains caffeine. Caffeine containing products make you dehydrated.
Green tea should not be taken by person who is suffering from some infections of bladder or urinary tract infections (UTI). As because they are needed to stay hydrated by drinking a lot of water.
If you have caffeine sensitivity you could also suffer from frequent urination.
Those who suffer from Urinary tract infections they should avoid caffeine and tannin, study says.

Green tea and Woman health

Green tea is a caffeine containing product. Caffeine is a diuretic which should be taken in very low quantity during pregnancy. Being a diuretic if green tea is taken in larger quantity the number of urination increases making your body dehydrated.
To be hydrated is quite essential during pregnancy. Lack of water in your body during pregnancy could imbalance the electrolytes of your body.
Doctors don't suggest intake of green tea more than two cups during pregnancy and breast feeding.
Excess consumption of caffeine (any tea) during pregnancy could cause abortion also.
Although there is no evidence but researchers say that excess green tea consumption can lower fertility also. Animal studies shows a declining ability to produce offsprings. There is no evidence in humans.

Green tea is acidic in nature. It can cause stomach problems during pregnancy if intake is in excess. It can cause gastritis  and bowel irritability which can further cause many other problems to the pregnant woman and foetus both.
Lactating mothers are advised to drink more water to stay hydrated. Excess consumption of green tea can alter the process.

Green tea and other medications

Green tea should not be consumed when you are on other medications as this may interact with certain medications and give undesirable results.
With certain medications green tea may cause various problems like:

Insomnia
Agitation
Stress
Tremors
Depression
Hypertension
Bad mood
Confusion

If you are taking long term antibiotics and blood thinners green tea could be harmful and reduce the benefits of medicines.

Conclusion

Green tea does not harm if taken in moderate quantity i.e, 2-3 cups a day. If consumed more than 2-3 cups a day it may give undesirable results to your stomach, heart and brain.
Excess intake may also effect your reproductive health and reduces fertility.
Green tea does not cause cancer but there is no solid evidence that it prevents or treat cancer.

Green tea is also available in supplement form.
In supplement form also green tea contains caffeine and tannin. So Supplements are also not suggested to be taken in an empty stomach.
Caffeine sensitivity again could cause acid reflux, gastritis, constipation, anxiety, stress, depression etc.
So if you are thinking of taking green tea supplements for weight loss you must first check your   caffeine sensitivity and if problems persist consult your doctor.
Many green tea supplements are getting popularity mainly for weight loss but there is no evidence that they works.
If taken in large quantity they may cause liver and kidney disorders.

Which is better for Brain development: Food or Supplement??

Which is better for your Brain Development : Food or Supplement?

The Brain is one of the largest organs in your body. It is made up of 100 billion nerves which are arranged and connected with each other. These connections are called 'Synapses.'

Your body contains vitamins,proteins, minerals, carbohydrates, fats and water, The Brain is the fattest organ of your body. Almost 60% of brain contains fats which is largest of the other body parts.

The Brain cells coordinate your thoughts, emotions, behaviour, movement and sensation.

Your brain is the most powerful organ of the body as it controls all the functions. It has three main parts:

Cerebrum

Cerebellum

Brain stem

The main functions of Cerebrum are

To remember

Solve any problem

Thoughts

Feelings

Controls movement

The main functions of Cerebellum are

Coordination and balance

The main functions of Brain stem are

Breathing

Digestion

Heart rate

Blood Pressure

In fact your feelings, emotions, anger, stress, memory all are controlled by the brain. The brain controls our daily functions including sensation and learning.

The size of the brain in children is more than that of an adult. The brain nerve cells  produces many more synapses than a child's brain is required to be used. This overproduction in synapses increases their brain size and this process of overproduction reduces with age.

Children are suggested to be given a good environment, habits and behaviour always because they catches anything very fast. The  social and emotional behaviour directly effects your child's development.

According to psychology, when you are in development stage of your body that is the important stage when your brain develops. After early and middle childhood the synapses are not overproduced as they do in the early stages and then the brain develops more.

The brain of a baby develops during the entire pregnancy. Harmful exposures during pregnancy may cause functional problems of brain for many years or forever in a child after birth.

Children in their early stages have direct impact on their brain so it is suggested to care and educate them delicately.

What your  Brain need

Your brain needs all the important nutrient what your body needs. The brain needs all  carbohydrates, proteins and fats as the macro nutrients or in large quantity and it needs small amount of minerals, vitamins, fibre etc. The most important among all what your brain needs is water.

Although carbohydrates increases your blood's ability to transport oxygen to your brain cells and keep your blood sugar level stable but excess of refined sugars may increase your blood sugar level and they may effect in maintaining the level of stress, mood disorders and many more.

For a healthy and growing brain you need a balance of protein, carbohydrates, fats along with a lot of fluids/ water.
The neurotransmitters or the chemical messengers of your brain cells are made up of amino acids which are the building blocks of protein. A healthy brain needs protein for its well functioning. Protein is the need of your whole body for its proper development and that is the requirement of your brain. Protein deficiency could retard the development in children and can be responsible for depression, anxiety, stress and autism.

A carbohydrate or fat rich diet can make you sluggish and sleepy as it may increase tryptophan to encourage serotonin production in your body but protein rich diet can make you more energetic and alert. It doesn't mean brain only needs protein.

Your brain needs all the important nutrients for its well functioning i.e, carbohydrates, proteins, fats, vitamins, minerals, fibre and water. We can get all such nutrients from our food sources as well as from brain supplements.

Brain foods not only protect against brain diseases but also protect from many other diseases as they are rich in antioxidants providing immunity to the body.

Some common brain foods are

Pistachio nuts

Walnuts

Almond

Avocado

Broccoli

Spinach

Blueberries

Brussels sprouts

Eggs

Fishes

Tomatoes

Beet

Grass fed beef

Oats

Lentils

Flax seed

Other vegetables

Peanut

Sunflower seeds

Black berries/ Strawberries

Whole grains

Avocado

Avocados are called super food as they are rich in vitamins, proteins, minerals, fats etc.

They are low sugar content with highly enriched fatty acids. They are a good source of energy , vitamin C, vitamin B6, B12, A, D, K and minerals like calcium, iron, magnesium, potassium, copper, manganese, zinc etc. They are also a good source of fibre.

They have many health benefits including better digestion and boosting your brain.

They can even fight heart diseases and cancer.

Pistachio nuts                 

Pistachios are good source of vitamins, minerals,fats,proteins and so are beneficial for your health. No doubt pistachios are tastier when they are eaten salted but it is not quite healthy as it contains sodium and sugar. You should eat it in its natural form.

Pistachios are nutrient rich and contains carbohydrates, proteins, amino acids, fats, fibre etc.

They contains vitamins like vitamin A, vitamin k, vitamin C, E and B6.

They are rich in minerals like phosphorus, potassium, calcium, iron,  magnesium, manganese, zinc etc. Pistachios contain more protein in comparison to almonds, cashews and walnut and their fat content is also comparatively lower. They helps in digestion, boost immunity, helps brain functions like memory loss and depression.

Broccoli                 

It is good source of vitamin A, B and E, fibre, minerals like calcium, magnesium, zinc, iron, potassium, copper, selenium and omega- 3 fatty acids.

Broccoli has no side effects, although it is quite healthy but can cause mild bowel irritation or gas.

Since broccoli comes from the cabbage family it has all benefits what cabbage have including their powerful antioxidants properties.

You can make many delicious dishes and salads with broccoli adding carrots, cheese etc. with it.

Broccoli is a rich source of vitamin k which helps to strengthen brain and improve memory.

Broccoli helps to fight Alzheimer's disease due to the presence due to the presence of folic acid in it.

Broccoli could be considered as mood food because it fights depression.

Spinach             

           

Spinach are good sources of vitamin A, C, E, k, B1, B2, B6, calcium, iron, magnesium, phosphorus, potassium, copper, protein and fibres.

This is sodium rich food.

Spinach could be considered as one of the healthiest food as it is highly rich in its antioxidant properties and anti- inflammatory nutrients.

Spinach decreases the risk of heart diseases, cancer,diabetes.

Spinach contains beta- carotene so it is quite good source for your brain.

Spinach are rich source of vitamin A so they protect eye health.

Being a rich source of vitamin k they help in brain health and bone health.

Magnesium is a vital nutrient in your body or required by your body or brain function including maintaining sleep and spinach is a rich source of magnesium.

Magnesium deficiency can cause insomnia, mood disorders, headaches, depression etc.

Spinach can reduce inflammation and helps in ageing and Alzheimer's disease.

Berries

              

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