Healthy habits that prevent insomnia
Insomnia affects almost everyone at some point. Here in the Philippines, there are approximately 10,146,081 adults suffering from “inability to fall asleep” according to the 2014 extrapolated statistics of Health Grades, Inc.
Insomnia can be caused by various factors, most popular of which are stress and unhealthy habits. Dr. Nicky Montoya says that these causes can be resolved “by [making] simple lifestyle changes.”
Be active during the day
Avoid rigorous exercises at night because they activate your stress response system, which makes you more alert. On the other hand, breathing exercises can be done as they help quiet your mind and calm your body.
Limit caffeine and nicotine
Drinking caffeinated and alcoholic drinks and smoking can interfere with your sleep due to the stimulants these substances contain. If you can’t help doing the aforementioned, it’s best to avoid them at least four hours before bedtime.
Eat light meals in the evening
Practice eating heavy meals at breakfast and light meals at dinner so your body won’t be hard at work digesting food when it should be resting.
No TV and phone before sleeping
Blue light emitted from the screens of television and mobile devices increases melatonin, which in turn stimulates the mind and keeps you awake. Avoid using these devices at least one hour before sleeping.
Follow a regular sleep schedule
Stick to a regular waking and sleeping routine every day to program your biological clock.
See a doctor if your have chronic insomnia
If falling asleep continues to be a problem after three weeks of changing your lifestyle, consult a doctor as it might be a symptom of an underlying health condition.
4 simple ways to save your sight
Did you know that there are 569,072 Filipinos who are blind in both eyes? In fact, the prevalence of blindness among Filipinos has urged the Department of Health to draw a five-year strategic plan, which started in 2013, whose main objective is to reduce cases of eyesight loss in the Philippines.
To help reduce the number of eyesight loss, leading ophthalmic optics company Essilor Philippines, shares four important habits anyone can adapt to ensure good eyesight.
Eat healthy food that promotes good vision
Nutrients such as Omega-3 fatty acids and vitamins C and E can help ward off age-related vision problems for adults while Lutein helps increase optical density. Studies show that eating leafy green vegetables, which are rich in these nutrients, decreases the risk of macular degeneration and cataract.
Avoid excessive exposure to blue lights
It’s best to limit exposure to screens and monitors and take a rest when using computers or other mobile gadgets every now and then.
Get regular eye check-ups
Periodic eye and vision consultation and examinations are important part of preventive eye care. Adults should have their eyes tested to keep their prescriptions up-to-date and to check for eye complications. Just the same, eye exams are essential for children to ensure normal vision development.
Use effective eyewear
The right kind of lenses can protect eyes from ultraviolet rays of the sun or blue lights, prevent eyes from future damages and correct existing vision problems. Technologies like Crizal, Transitions, Varilux, Eyezen, Xperio, Optifog and Myopilux have lenses which are specifically designed to suit one’s needs, age or activities.
How to boost mental health
Experts reveal that healthy brain and mental functioning can be cultivated. Here are simple tips from MediCard Philippines to help boost brain power.
Get enough sleep
Sufficient shuteye helps your brain form new pathways to help you learn and remember.
Drink plenty of water
Your brain cells require a delicate balance of water and various elements to operate efficiently. It’s important to be adequately hydrated because otherwise, your brain has to work a lot harder to perform well.
Get moving
Exercise releases endorphins which are essential for having good moods. Working out also keeps your brain and vital organs healthy.
Learn a new skill and play brain teasers
When you learn a new skill, your brain creates a new neural pathways that help you process and remember information better. Meanwhile, brain teasers and games that require you to decipher codes and pattern series can also enhance your problem solving skills, logical reasoning, creativity and imagination.
Practice meditation
Harvard researchers discovered that practicing mindfulness increases the amount of grey matter in the hippocampus, which helps with self-awareness, compassion and introspection. Meditation also lowers grey mater density in the amygdala, which helps manage anxiety and stress.