7 Proven Strategies to Beat Insomnia Tonight

7 Proven Strategies to Beat Insomnia Tonight

by | Mar 22, 2025 | Insomnia Tonight

If you’re in bed tonight googling- “How to Fall Asleep Naturally.”
If you haven’t had a good night’s sleep in weeks or even months.
If you wake up too early and fall asleep too late, we see you.

Insomnia is a sleep disorder which makes it difficult for you to fall asleep, stay asleep, or both. It may even result in tiredness in the day and make it difficult to function. There are several kinds of insomnia, consisting of:

Onset insomnia: You have trouble falling asleep.
Maintenance insomnia: You have trouble staying asleep.
Early morning awakening insomnia: You wake up too early and can’t fall back asleep.

Even if you have insomnia or not, there are 7 ways that you can get a good night’s sleep tonight. 

  1. Try to Wake Up at the Same Time Every Day: While it is tempting to get that extra hour of sleep on weekends, it is important that you train your body to wake up at the same time every day. This not only makes you have a consistent sleep schedule, but also helps you combat insomniac blues. 
  2. Say No to Alcohol and Stimulants like Nicotine and Caffeine: The interesting thing about caffeine is that it lasts more than you think it is. It stays in your body for several hours lasting upto 24 hours. Therefore, it impacts your sleep cycle and makes you experience difficulty in falling asleep. Alcohol has a similar effect on your body. While they may have a sedative effect for the first few hours after consumption, they can result in frequent arousals and restless sleep. In case you’re on medications acting as stimulants consisting of decongestants or asthma inhalers, it is wise to ask your healthcare provider the timing at which they should be taken to minimize the effect it has on your sleep cycle. 
  3. Napping is a No: Nothing seems better than napping in the middle of the day, right? Wrong. It is extremely essential to establish and have a consistent sleep pattern and train yourself to associate your sleep with external cues such as darkness and a timely bedtime. Napping has the potential to affect the quality of sleep at night. 
  4. Workout Regularly: Exercising regularly can enhance not only the quality of sleep but the duration as well. It is important to note that exercising immediately before sleeping should be avoided as it has a stimulating effect on the body. You may exercise three hours before you decide to sleep. 
  5. Prevent Activities in Bed Before Bedtime: Your bed isn’t a place for working, balancing the checkbook, watching television or taking calls. Limiting the bed to sleep helps you make that space restricted to rest. The rest of activities simply increase your alertness and make you experience difficulty in falling asleep. 
  6. Avoid Eating or Drinking Anything Before Bed: Snacking before bed or having a late dinner can make your digestive system active and keep you awake and restless. In case you suffer from gastroesophageal reflux (GERD) or heartburn, it becomes even more essential that you prevent eating or drinking before bedtime because this has the potential to make your symptoms worse. Moreover, drinking a lot of fluids and overhydrating yourself before bed can overwhelm your bladder and make you visit the bathroom more than usual, disrupting your sleep. 
  7. Turn your Sleeping Environment into a Comfort Space: The temperature, lighting and noise, all play an essential role in helping you sleep at night. Your bed should be comfortable and neat, and there should be no noise or disruption in your surroundings. All these factors can help you fall asleep on time. 

By incorporating these seven strategies into your routine, you’ll be well on your way to achieving a more restful and rejuvenating sleep, leaving you feeling refreshed and ready to take on the day. 

The Impact Of Rickets On Growth And Development

The Impact Of Rickets On Growth And Development

by | Mar 8, 2025 | lack of vitamin D

The lack of vitamin D in your body could be the cause of you having Rickets. It is categorized as a childhood disease as it impacts children. This condition causes their bones to bend and break more easily. In some rare cases, rickets is also caused by genetic disorders. The importance of vitamin D in your body is extremely important, as it is responsible for helping the child absorb calcium and phosphorus from food. If not consumed, the bones may become fragile and bent. 

The generic advice would be to add vitamin D and calcium to your meals so you do not face the consequences of rickets. If the child has one more condition or disease with rickets, they may need medications or other treatments. There may also be skeletal deformities as a result of rickets, which can be further corrected through surgery.

Rickets is not similar to osteomalacia affecting adults. In fact, the differentiating factor between the two is that rickets affect children’s bones that are in the process of growth and development. Adult bones, however, are already grown and do not share the same symptoms with rickets unless they had it as a child. 

What are the Symptoms of Rickets? 

The symptoms of rickets may include:

  • Bowing of leg bones.
  • A widening of knees (in children who can walk) or wrists (in infants who are capable of crawling).
  • Bone pain.
  • Swelling of the ends of ribs, referred to as rachitic rosary (pronounced “ra-kit-ic”) due to the appearance of the rib ends resembling rosary beads beneath the skin.
  • Pigeon chest (where the breastbone protrudes outward or upward).
  • Delays in growth.
  • Unusual curvature of the spine or abnormal shape of the skull.
  • Dental issues, such as cavities.
  • Seizures (in severe instances when calcium levels are dangerously low).
What Causes Rickets? 

The simple answer is vitamin D. It is the main agent responsible for absorbing calcium and phosphorus from food. If the body is unable to receive the right quantities of vitamin D or calcium or has difficulty using vitamin D, it may have Rickets. Sometimes not receiving adequate amounts of calcium and vitamin D may also cause rickets. 

Vitamin D is usually sourced from food or natural sunlight. The children who face a deficiency in Vitamin D need to spend sufficient time in the sun. They may also consume foods containing fish oil, egg yolks, and fatty foods, including salmon and mackerel, which are high in vitamin D. You may also find added Vitamin D in milk, cereal, and fruit juices. 

The child may face absorption issues in Vitamin D if they are born with any medical disorder such as celiac disease, inflammatory bowel disease, cystic fibrosis, or kidney problems that impact their bodily functioning. 

What are the Risk Factors of Rickets? 

Several factors may make you prone to rickets. They include: 

  • Dark skin: Dark skin contains a higher concentration of the pigment melanin, which reduces the skin’s capacity to generate vitamin D from sunlight.
  • Mother’s Vitamin D Deficiency during Pregnancy: An infant born to a mother suffering from significant vitamin D deficiency may exhibit symptoms of rickets at birth or develop them within a few months after delivery.
  • Northern latitudes: Children residing in areas with limited sunlight are more vulnerable to the risk of rickets.
  • Premature birth: Infants delivered before their expected dates generally have lower vitamin D levels due to insufficient time to obtain the vitamin from their mothers while in the womb.
  • Medications: Certain types of anti-seizure drugs and antiretroviral medications, used in the treatment of HIV infections, seem to disrupt the body’s ability to utilize vitamin D.
  • Exclusive breast-feeding: Breast milk lacks sufficient vitamin D to avert rickets. Infants who are exclusively breastfed should be given vitamin D supplements.
How Does Rickets Impact the Growth and Development of a Child? 

Rickets cause the bones to go weak, turning them fragile and bendy. 

Deformities in Bone: In the legs, arms, and spine, it may cause the weight of the body to make the bones bend and deform. This may also lead to bowed legs, knockknees, and a pigeon-like chest.

Slow Growth: Rickets may delay normal bone development, resulting in stunted growth and smaller stature.

Problems in Skeletal Structure: Your weak bones are always at risk for fractures. In extreme cases, rickets may also impact the skull, bringing about slow closure of the soft spots or the fontanels and a differently shaped head.

In conclusion, rickets can have a major effect on a child’s growth and development, resulting in physical disadvantages and health issues.

It’s important to talk to a doctor if you feel that you have or your child has rickets. It is important to remember that early diagnosis and treatment are essential for managing the symptoms of rickets and reducing long-term complications.

The Secrets to Dengue Fever Prevention

The Secrets to Dengue Fever Prevention

by | Feb 27, 2025 | Dengue Fever

Did you know up to 400 million people get infected with dengue every year and many millions are at risk? Dengue fever is a disease caused by the bite of mosquitoes infected with one of the dengue viruses. The symptoms are similar to the flu. However, they may become worse and develop into dengue hemorrhagic fever, which is a life-threatening disease. While the first time getting infected with dengue fever may not be severe, the second time increases the risk of symptoms. 

What is Dengue Fever? 

You may get dengue fever if a mosquito carrying one of the four kinds of dengue virus (DENV) bites you. The DENV is generally found in regions that are tropical and subtropical, such as Central and South America, Africa, and parts of Southeast Asia and the western Pacific Islands. However, it has now attacked regions such as Europe and the southern parts of the United States. Dengue fever affects millions of cases across the world and may result in serious bleeding, a drop in blood pressure, and death if the symptoms get severe. 

What are the Symptoms of Dengue Fever? 

Several affected persons have no indications or symptoms of dengue infection.

When symptoms of dengue fever arise, they may be confused with other illnesses like the flu. It may take usually 4 to 10 days after the mosquito bite for the symptoms to show. Usually, dengue fever may result in a high fever of 104 F (40 C) coupled with symptoms such as: 

  • Headache
  • Muscle, bone, or joint pain
  • Nausea
  • Vomiting
  • Pain behind the eyes
  • Swollen glands
  • Rash

While most people with dengue recover within a week or more, other people may experience their symptoms worsening. The latter may have severe dengue, dengue hemorrhagic fever, or dengue shock syndrome, which is usually life-threatening. 

Severe dengue is when your blood vessels turn damaged and start to leak. Additionally, there is a decrease in the number of clot-forming cells (platelets) in your bloodstream. This may further lead to shock, internal bleeding, organ failure, and even death.

The warning signs of severe dengue fever, which is a life-threatening emergency, may emerge immediately. The warning signs usually start to show one or two days after your fever subsides and may consist of:

  • Severe stomach pain
  • Persistent vomiting
  • Bleeding from your gums or nose
  • Blood in your urine, stools, or vomit
  • Bleeding under the skin, which might appear like bruising
  • Difficult or rapid breathing
  • Fatigue
  • Irritability or restlessness
How is Dengue Fever Diagnosed?

If you have the symptoms of dengue fever, your healthcare provider may recommend you get a blood test done. The blood test helps in determining the specific kind of dengue virus you have out of the four. It may also help them understand if any other viruses are causing similar symptoms in your bloodstream. 

How Do I Treat Dengue Fever? 

There is no medication available that specifically addresses dengue fever. Your healthcare provider will offer guidance on how to handle your symptoms and advise you on whether you need to visit the ER.

How Can I Handle the Symptoms of Dengue Fever?

Handling your symptoms is the sole approach to managing dengue fever. Adhere to the advice of your healthcare provider, which may consist of:

  • Staying hydrated by consuming plenty of water and fluids.
  • Obtaining as much rest as you can.
  • Managing pain with acetaminophen (such as Tylenol®) exclusively.
  • Avoid taking ibuprofen (like Advil®) or aspirin. This may elevate your risk of severe internal bleeding.

If you are experiencing any symptoms of dengue fever, make sure to speak to your healthcare provider and keep an eye out for the warning signs of severe dengue. 

Itchy Skin? Decoding the Causes, Symptoms, and Treatments of Skin Allergies

Itchy Skin? Decoding the Causes, Symptoms, and Treatments of Skin Allergies

by | Feb 14, 2025 | Skin Allergies

When something touches your skin, your immune system reacts to it as an attack. This reaction often causes antibodies to fight against the allergen.

These substances lead to allergies. An allergy is an immune response to harmless allergens. These allergies affect almost 30% of the Indian population and are among the most common chronic diseases. 

What are the Causes of an Allergic Reaction? 

Several allergens can cause an allergy. They include: 

  • Animals, especially furry ones. 
  • Food, such as milk and gluten. 
  • Pollen.
  • Bites from wasps and bees.
  • Pollution and dust.
  • Mites and molds.
  • Household chemicals and sprays.
  • Certain medications.
  • Sunscreens and bug sprays.
  • Topical medications, such as antibiotics or anti-itch creams.
  • Fragrances. 
  • Cleaning products.
  • Plants, including poison ivy. 

Skin allergies are also caused by a range of factors. More often than not, they are a reaction to an allergen or irritant. However, when an allergen triggers an immune system response, it causes an allergic skin condition. 

During your immune system’s response, the body produces an antibody called Immunoglobulin E (IgE), which reacts to allergens. The symptoms that occur result from this allergic reaction.

What are the Types of Skin Allergy Reactions?

The most common reactions of skin allergy are:

  1. Eczema: Also known as atopic dermatitis, it affects about 10 to 20 percent of children and 1 to 3 percent of adults. A common symptom of eczema is the occurrence of dry, itchy skin. People with eczema usually have a family history of skin allergies. Eczema is often linked with asthma, allergic rhinitis (hay fever), or food allergies.
  2. Hives: Also called urticaria, hives are a reaction of the skin characterized by itchy raised welts that are usually red, pink, or flesh-colored, and they may also sting or hurt. Mostly, hives are a result of an allergic reaction to medication or food, or a reaction to an irritant in the environment. If the condition persists for less than 6 weeks, it is known as acute urticaria, and if it lasts longer, it is known as chronic urticaria. Acute urticaria is mostly caused by foods, medications, and infections. The most common foods that cause hives are nuts, chocolate, fish, tomatoes, eggs, fresh berries, and milk.
  3. Contact Dermatitis: Contact dermatitis occurs when the skin turns red and irritated. Most cases of contact dermatitis are not severe but can be unpleasant until they resolve.Symptoms can include a rash, blisters, itching, and burning. Soaps, laundry detergents, fabric softeners, shampoos, nickel, adhesives, nail polish, and latex gloves can all cause contact dermatitis.
  4. Angioedema: This condition involves rapid swelling in the deeper areas of the tissue. The swelling occurs when fluid accumulates in soft tissues, such as the face, lips, throat, and sometimes the hands and feet.

This is often linked with hives. However, if angioedema persists for less than minutes to hours, it is known as acute angioedema. 

Acute angioedema is commonly caused by an allergic reaction to medications or foods. However, if it persists longer, it is known as Chronic Recurrent Angioedema.

On the other hand, hereditary angioedema is diagnosed by recurrent episodes of severe angioedema. The most common areas of the body to get affected are the limbs, face, intestinal tract, and airway. This often occurs without a known trigger. 

What are the Symptoms of Skin Allergy?

Any skin allergy has the primary symptom of a skin rash or skin reaction. The rash might start as an itching sensation, a raised bump or redness. 

There might be several symptoms that determine a skin allergy which include: 

  • Rash
  • Itching
  • Redness
  • Swelling
  • Raised bumps
  • Scaling or flaking of skin
  • Cracked skin

What are the Tips to Prevent Skin Allergy?

Skin allergies usually go away within a week or month. These symptoms can help you prevent that in the meantime. 

  • Avoid contact.
  • Apply an anti-itch cream. 
  • Avoid wearing tight clothes as they can irritate your rash. 
  • Minimize time in direct sunlight.
  • Keep irritating skin protected with a moisturizer.
  • Avoid contact with irritants.
  • Avoid scratching rash or hives.

How is Skin Allergy Diagnosed?

The doctor considers your family and medical history, your symptoms and may recommend a skin or a blood test to make a diagnosis.

If you or your loved one is experiencing these symptoms, make sure to speak to your healthcare provider for early recovery. 

Recognizing the Signs and Finding the Right Treatment for Thyroiditis

Recognizing the Signs and Finding the Right Treatment for Thyroiditis

by | Dec 26, 2024 | Thyroid

The thyroid gland is a butterfly-shaped gland that weighs about 15-20 grams and is located in the front of the lower neck between Adam’s apple and the breastbone. 

The thyroid gland secretes and produces triiodothyronine (T3) and thyroxine (T4) hormones. These hormones affect all aspects of metabolism, which is the pace at which your body processes food to make energy and heat.

They also influence the control of vital functions, such as body temperature and heart rate. The thyroid gland also needs adequate amounts of dietary iodine to be able to produce T4 and T3.

However, thyroiditis is the swelling and inflammation of the thyroid gland, which can lead to underproduction or overproduction of thyroid hormone.

There are three phases that thyroiditis comprises of: 

  1. Thyrotoxic phase: This means that the thyroid is too inflamed and it releases too many hormones. 
  2. Hypothyroid phase: Post the excess secretion of thyroid hormones, the thyroid does not have enough hormones to release. This leads to a lack of hormones or hypothyroidism.
  3. Euthyroid phase: During this phase, the thyroid hormone levels are normal. This phase may either come after the thyrotoxic phase before going to the hypothyroid phase, or it may come at the end after the thyroid gland has recovered from the inflammation and is able to maintain a normal hormone level.
Cause of Thyroiditis: 

Thyroiditis can be caused by several agents that result in inflammation and damage to the thyroid cells, leading to thyroiditis. 

Some of the agents include antibodies, drugs, organisms (viruses and bacteria), and sometimes drugs such as interferon, amiodarone, and radiation.

Thyroiditis may also be an autoimmune disease and may sometimes be a reaction or a side effect of a certain drug.

Types of Thyroiditis:

1. Hashimoto’s thyroiditis (chronic lymphocytic thyroiditis): 

This is a common autoimmune disease caused by anti-thyroid antibodies. This kind of thyroiditis is diagnosed five times more in women than men. This disease occurs when the immune system mistakenly attacks and slowly destroys the thyroid gland and its ability to produce hormones in the body. The symptoms of Hashimoto’s thyroiditis are similar to hypothyroidism, such as fatigue, weight gain, constipation, and dry skin. Hashimoto’s thyroiditis usually leads to hypothyroidism, in which the treatment of thyroid hormone replacement is needed.

2. Silent (Painless) Thyroiditis:

This is another autoimmune disease that is caused by anti-thyroid antibodies. It is also common in women and the next common cause after Hashimoto’s thyroiditis.

3. Postpartum thyroiditis:

This is an autoimmune condition that occurs when a woman’s thyroid gland becomes inflamed after having a baby. This condition affects a small percentage of pregnant women (about 3 in 100). This may first result in the thyroid being overactive. But in time, it may also lead to an underactive thyroid. For instance, it can lead to symptoms of hyperthyroidism after 1 to 3 months of delivery, and symptoms of hypothyroidism begin about 4 to 8 months after delivery. 

4. Acute thyroiditis: 

This is a rare infection of the thyroid gland. The infection is painful and is associated with a fever, which progresses rapidly. The acute thyroiditis can affect children and adults, but it is more prevalent among children. Some of the symptoms include pain in the throat, mild illness, swelling of the thyroid gland, and in some cases, symptoms of hypothyroidism or hyperthyroidism.

5. Drug-induced thyroiditis:

A condition that is caused by the use of drugs such as amiodarone, interferons, lithium, and cytokines. However, this occurs in a small fraction of patients using the offending drugs, hence is not common to the normal population.

6. Radiation-induced thyroiditis:

This is a condition caused by external radiation, which is usually used as a medical treatment for certain cancers, or by radioactive iodine, which is used to treat hyperthyroidism. It may lead to symptoms of hypothyroidism or hyperthyroidism. 

Symptoms of Thyroiditis:

The symptoms of thyroiditis depend on the type and phase of thyroiditis.

During the hyperthyroid phase, common symptoms are:

  • Anxiety
  • Insomnia
  • Rapid heart rate
  • Weight loss
  • Fatigue
  • Heat intolerance
  • Tremors
  • Irritability

During the hypothyroid phase, common symptoms are:

  • Fatigue
  • Weight gain
  • Constipation
  • Depression
  • Dry skin
  • Lack of focus
  • Poor exercise tolerance

Diagnosis of Thyroiditis:

The doctor may order blood tests to diagnose thyroiditis and determine what type you have. The blood tests are helpful in measuring the levels of thyroid hormone in your blood to detect whether there is an excess or a deficiency of the thyroid hormones.

In some cases, the doctor may decide upon a radioactive iodine uptake test that measures your thyroid’s ability to absorb iodine, a mineral that is needed to produce thyroid hormone. Early diagnosis and treatment of thyroiditis is crucial. Doctors may order one or more blood tests to check thyroid function. Contact your doctor if you’re experiencing any of these symptoms as soon as possible.