Lack of sleep is a silent epidemic in the modern world. Most of us associate health problems with poor diet and lack of exercise, but we fail to acknowledge how sleep affects mental and physical health.

In the world, researchers have found that for most working adults, the 7-hour sleep is considered normal. While sleeping may be different for individuals, an average of 7 hours is still considered inadequate.

Below are some habits that contribute to difficulty sleeping.

Eating just before bedtime

This is a common scenario in a busy household. After doing extra hours at work, you come home late to have a late dinner. You don’t give your body enough time to start digesting before going to bed because you’re tired from work. If you want a late-night snack, try food which contain calcium which promote sleep such as milk and crackers.

Drinking coffee before bedtime

Do not drink coffee, tea or soda three hours before bedtime. There are also plenty of food that contain caffeine such as dark chocolate. You will be tossing and turning in bed until the caffeine wears off.

Drinking alcohol before bedtime

There is a belief that alcohol promotes good sleep because it makes you feel sleepy, but most people forget that falling asleep quickly does not equate to a restful sleep. Alcohol disturbs the body’s sleep cycle when it is metabolized.

Relying on your alarm clock to wake up

If you go to bed anxious whether you will wake up on time, you are just making it more difficult to sleep. Maybe you should get rid of the alarms completely and focus on going to bed early instead.

You don’t try to relax before sleeping

Tucking yourself in to bed and then closing your eyes will not guarantee you will sleep within minutes. In fact, you might feel even more anxious if you’re still awake with your eyes closed. Try to relax first to signal to your body that it’s time to go to bed. Turn down the lights, put away your phone, and keep away distractions. Reading on your phone, laptop or e-reader or reading a printed book under a lamp are bad ideas, too.

Your bedroom isn’t cool

Not only will lights and noise make for an unrestful sleep, but even warm temperatures. Your room should be cool and relaxing, not hot and humid.

Using your smartphone before going to sleep

Blue light can disturb your sleep pattern. The content you browse will also keep your mind alert and might not make you feel relaxed. No social media post if worth losing sleep over.

You don’t go to bed consistently

It is important to stick to your regular sleeping schedule no matter how busy you are. It might be strange to you, but our bodies cannot adjust quickly to cope with changing sleeping patterns. You will notice this when a person moves to a location with a different time zone.

TV addiction doesn’t get as much flak as phone or gaming addiction or gambling because most people consider the television a necessity as much as a refrigerator or a cooking stove. But TV addiction afflicts people of all ages and it influences that way we think about various topics and how we deal with other people without even acknowledging it. Is it possible to live without watching your favorite drama?

Keep a daily log of how many hours you spend watching TV. This is the best way to determine how much time you spend in front of a television. Until confronted with the evidence, most people with addiction will not acknowledge that they have a problem.

This will also allow you to find a pattern and perhaps determine the triggers. List down all the shows you’ve been following then group them into categories based on genre. Tally the hours you spend on each show daily then total the number of hours you spend on them weekly.

Find the triggers. Addictions don’t suddenly appear without a reason. There is always a cause and several triggers. This could be anything from chronic pain, another form of addiction, stress, and other factors. Some people are predisposed to addictive behaviors, but this is not set in stone. If you keep a daily log, you should also include a list of other activities you did that day and your general mood.

Cut down the number of shows you watch daily. The first step to tackling the problem is to slowly wean yourself from television. Determine other ways for you to access television shows such as cable subscriptions, streaming, etc. Start by eliminating some of these then picking only a few shows that you like most. By eliminating the easy ways to watch TV shows, you can make them less accessible.

Find substitutes or other activities. You will definitely suffer from withdrawal symptoms, but you can take your mind off of it by keeping yourself busy. Surely you have other interests besides TV shows. Perhaps it is time to pick up on that old hobby you neglected or find a new activity such as working out, reading, walking your dog, etc.

Set a timer and follow your schedule. To avoid idle hours when you are most vulnerable to giving in to temptation, you should fill your day with other activities besides school or work. These activities should help you relax and de-stress.

If you can follow this schedule, you can reward yourself later by watching an episode or two of your favorite show. But remember, you also need to limit how much time you spend watching TV. You can change this target weekly until you achieve your goal.

Think about the benefits. TV shows should just be for fun and learning, but your life shouldn’t revolve around them. It’s not like you will get a reward be religiously following everything on TV. There is so much in life to enjoy so why waste your hours sitting there watching other people live their lives.

Although there is no for human immunodeficiency virus (HIV), it is possible for an infected person to live a normal life for many years with the right treatment. The goal of the treatment is to slow the progress of the virus and to avoid the complications that come with a weakened immune system. After all, HIV-infected person will not die from the virus itself but from other opportunistic illnesses that the body cannot fight off.

Below is an overview of the treatments for HIV you might be able to get if you tested positive for the virus.

What are the types of drugs for treating HIV?

Currently there are five classes of medication to treat HIV. The method is collectively called antiretroviral therapy which indicate the main purpose of the drugs. Since HIV is a retrovirus, it means that the RNA of the HIV inserts it DNA copy into the host cell to replicate. ART will then block the virus from doing this to slow down its progress.

Which medication should you take?

Most doctors will recommend that a person who has tested positive for HIV should start taking medication immediately regardless of the CD4 T cell count. A combination of three medications from two classes is the standard in most hospitals in order to prevent the virus from creating a drug-resistant strain.

What are the classes of ART?

NNRTI or non-nucleoside reverse transcriptase inhibitors prevents copying by turning off a protein; PI or protease inhibitors will inactivate the protease so the virus can’t make copies; NRTI or nucleoside/nucleotide reverse transcriptase inhibitors have incorrect copies of the HIV; integrase inhibitors disable integrase, the protein that is inserted into the CD4 T cells; and entry/fusion inhibitors blocks the entry of the virus into the CD4 T cells.

Do you need to take medications for HIV?

Antiviral medication must be offered regardless of the CD4 T cell count, especially if it is under 350. If you also have complications or other conditions that might be aggravated by a weak immune system, you must get treated right away. Without the medication, you are vulnerable to opportunistic infections.

Are there any side effects?

Because the medication is a lifetime commitment, you have to expect that there will be side effects. Majority of the people getting the treatment suffer only from mild side effects, so correct combinations must be determined.

Regular checkups with the doctor should be observed to monitor the progress of the virus and treat other side effects such as high blood sugar levels, high cholesterol levels, weakened bones, and possible heart diseases. You CD4 T cell count and viral load must also be checked every six months.

Can a pregnant woman get treatment?

To prevent transmission of the virus from mother to child, the mother must be treated as early as possible. The baby will also receive treatment for up to six weeks after birth. Most medication for HIV are safe for pregnant women and studies show that there are no risks for birth defects.

When we say we want to start exercising, our goal in mind is usually to start losing weight and look fit. For some, it can also be to improve their cardiovascular health or just build muscle. But, not enough people know about the incredible benefits of exercise on our brains! Over the years, scientists have discovered the many positive effects of exercise on our mental health and here are only some of those.

Exercise gives a boost in cognitive functions

Probably one of the most well-researched benefits of exercise is how it actually boosts one’s brainpower. Some research, for example, has shown that doing moderate to high-intensity workouts can increase brain-derived protein.

This is a growth factor in the body known to enhance analytical skills, learning, and decision making. Exercise has also been shown to help improve memory and boost mental endurance. This means it takes longer for your creative brain juice to run out!

It also helps prevent decline

As it boosts our cognitive functions, exercising also helps one fight against cognitive decline. Of course, it’s only natural for our brains to get fuzzy as we age. But exercising can actually help in eliminating or at least delaying memory loss and overall degeneration of the brain.

Because the production of brain cells is affected as we age or because of diseases, we need to find ways to strengthen our brains. This is simply where exercise comes in! Physical activities won’t sound as tiring once you know how much it actually helps in keeping your brain healthy.

Exercise promotes better sleep

If you’re one of the many Singaporeans who still has trouble sleeping, exercising might just be for you. When you do physical activities, your body temperature increases. This is basically why you sweat while working out. After you’re done exercising though, your mind will have an easier time relaxing later in the day.

As a result of that increase in body temperature, it becomes easier for the body to return to your normal circadian rhythm. That means that your wakefulness and the quality of your sleep will be balanced.

Exercising is a great way to relieve stress

If you’ve never tried exercising before, you’ll never know how great of a stress-reliever it is. If you ask people why they exercise, stress-relief is one of the most common reasons you’ll hear.

Whether it’s jogging, cycling, hiking, boxing, or weightlifting, you’ll be sure to get rid of all the stress after a tiring day at work. Of course, the lower your stress levels, the better it is for the brain. Having ways to reduce stress will help improve your mood as well as your normal cognitive functions.

A headache can be a symptom of an illness or it could be an effect of medication and injury, that is why not all headaches will go away just by taking an over-the-counter pain reliever. Being able to recognize the differences in headaches mean that you either get a proper medication and rest or survive through a pain-filled unproductive day at work.

These are the types of headaches you need to remember.

Tension Headache

This is often triggered by stress regardless of age of current health condition. While the pain usually goes away after a while, it isn’t a crippling, throbbing pain that will get in the way of work. There might be some sensitivity in some areas of the body such as the shoulders, neck, forehead, and scalp. If, however, you experience this regularly, you need to schedule an appointment with your doctor in Singapore.

Migraine

Migraineurs have different symptoms but they commonly experience intense pain that pulses or throbs inside the head. During an attack, they can be sensitive to light and sound or they could also experience symptoms before an attack happens. Most of the time over-the-counter medication does not help with the pain, that is why migraineurs are advised to seek help from a doctor to identify triggers and reduce attacks.

Hypnic Headache

This is the type of headache that usually happens while the person is asleep. It can also be mistaken for a migraine or cluster headache but the throbbing pain on both sides of the head is a lot milder.

Cluster Headache

This is the worst type of headache you can get because the pain feels like it’s burning or piercing especially on one side of the face or behind one or both eyes. It might be mistaken for a migraine, but it also includes swelling or redness on the areas that are affected, as well as nasal congestion.

Caffeine Headache

This is becoming more common nowadays because of coffee addiction and may be a sign of one of the following: withdrawal, overdose, over-consumption, allergy, and sensitivity to caffeine.

Sinus/Allergy Headache

The headache is the result of the pressure in the sinus area, especially if it is congested. It can also be a symptom of an infection resulting from the congestion. Most people who experience this have sinusitis or seasonal allergies, that is why the goal of the treatment is to reduce the mucus buildup, avoid allergens, and to treat infections with antibiotics.

Hypertension Headache

This should be considered an emergency especially if you have been diagnosed with a heart disease. Symptoms may seem harmless, but an elevated blood pressure should not be ignored. Symptoms include chest pain, difficulty breathing, irregular heartbeat, vision problems, and confusion or fatigue.

Rebound Headache

This is a side effect of the overuse of medications and is usually the result of relying too much on painkillers for headaches. For people who need medication for migraines, they are advised to avoid codeine, to use preventive medications, and to take painkillers not more than twice a week.

A high-protein diet can be dangerous, but close monitoring of the types of food you consume is needed when you seriously want to manage your weight or start a diet because of an illness.

Who Needs a High-Protein Diet?

Your doctor might recommend that you start a high-protein diet if you belong to the following groups: individuals who gain weight fast, bodybuilders, middle-aged people, and those who want to change their diet. This means that anyone can start a high-protein diet to become healthier overall. However, there is a misconception about what type of food you need to consume.

How Much Protein Do You Need?

The recommended daily allowance for protein depends on the weight of the person. Generally, those who weigh 150 pounds or less will need 54 grams of protein per day, while a person who weighs 200 pounds will needs 73 grams of protein daily.

However, this is only a guide that does not take into account the activities you do, age, and carbohydrate intake. If you are an athlete or a bodybuilder, make sure to consult your doctor or dietitian to determine how much protein you will need.

What Type of Food to Avoid?

Most of those who start a high-protein diet usually make the mistake of choosing food that are high in carbohydrates and calories, but low in nutrients. For example, if you want to build more muscle mass, then that does not mean you need to eat more of everything.

You should avoid food with simple sugars, lots of sodium, and greasy dishes. The idea of a high-protein diet is to look for wholesome food full of nutrients, not just food high in protein content.

What are the Best Sources of Protein?

Most of your diet should consist primarily of food that are rich in good nutrients but low in calories and saturated fat. These include consuming more seafood, lean meat, soy, beans, eggs, nuts, seeds, and low-fat dairy.

Similar to any type of diet, you need to learn how to read labels and to prepare your own food at home if possible. It will be easier to monitor your calorie count if you know what you put in your food than if you eat at restaurants or buy pre-packed food at shops in Singapore.

How About Fats and Carbs?

A high-protein diet does not mean you should avoid fats and carbohydrates altogether. These are essential for your body to function properly, which is why you should pick fresh fruits and vegetables, whole grains, low-fat yogurt and milk, and legumes and beans. You can get healthy fats from fish, avocado, nuts, nut butters, olives, seeds, extra virgin olive oil, and canola oil.

Is It Bad for You?

A high-protein diet has dangers but only if you do not monitor your nutrient intake. This danger is common in almost any type of diet, however, that is why you should consult your doctor before starting a diet.