Hair loss: herbs and oils

Hair loss

As we look more into hair care, we cannot ignore the issue of hair loss.
Hair loss is caused by two major problems; breakage and shedding.

Breaking of hair is when the hair breaks due to an
imbalance of important forces within the hair strand. Broken hairs do not fall naturally from the head, but are typically a sign of mishandling or abuse.

In the stages before a hair ultimately breaks, the hair first becomes discolored and experiences cuticle loss. Eventually, the fibers begin to split and ultimately there is breakage.

Hair can be weakened and damaged by anything from rough handing and sun exposure to coloring and straightening chemicals.
Breakage is also more common with a hair's age; older hairs, usually the hairs nearest the ends, have the greatest tendency to break due to normal wear and tear. When breakage isn't a response to physical manipulation and abuse, it is most often triggered by the lack of moisture in the hair strand. Other types of breakage may be caused by the over- structuring of the hair strand with protein treatments done in excess.
(source)

Shedding is natural. Shedding occurs when the hair falls out from the root, and the shed hair will have the bulb at the end. Our scalps shed daily, but in a synchronized manner so it is not detectable. This is due to a synchronized hair growth cycle, and the shed hair is usually at the last stage of the cycle. We lose about a hundred hair daily.

In its truest sense, shed hair is hair that has reached the end of its growing cycle and naturally falls from the scalp along with its tiny, white "root" attached. This is not the actual hair root that is secured deeply within your scalp, but it is the bulb root or base of the hair strand found on the scalp-originating end. It appears white because the hair stops producing melanin (color) at the point in its growth cycle right before it gets ready to fall.

If your actual hair root came out along with the hair, you would no longer be able to produce hair from that same place on the scalp ever again!
If a hair does not possess this white root bulb, then it is not a naturally shed hair, rather, a broken one. Shed hair tends to be longer in length than broken hairs which are generally short pieces of varying lengths.
(source)

Excessive shedding is problematic. It leads to decreased hair volume and thickness. This is because the scalp loses more than the hundred normal hair strands.

Possible causes
There are a few factors that will cause excessive shedding:

*styling methods that place stress on the follicles
*birth control/menstrual cycles/menopause
*pregnancy
*heredity (runs in the family)
*crash dieting/ low protein diets, poor diet
*illnesses with high fever as a prevailing symptom
*anemia, thyroid disorders, and a host of other chronic disorders
* certain medications and major surgeries and treatments like chemotherapy
* prolonged stress and depression.
* malnutrition - where your diet is not rich in nutrients and minerals.
* scalp infection and wounds eg fungal infection,

There are many treatments for shedding hair, from shampoos to oils.

Herbs to help with shedding and hair loss

Panax Ginseng: Used in Asia for thousands of years, Ginseng’s well known benefits include promoting vascular circulation and regulating cellular metabolism. Ginseng helps to nourish and strengthen hair when used as hair tonic or even as oral supplement.

Ginkgo Biloba is a very popular herbal remedy that is thought to help with many problems, among them improving the circulation of blood to the brain and skin. The majority of herbalists who prescribe this for loss of hair do so believing that the increase of blood to the brain and skin delivers more nutrients to the hair follicles and so promotes hair re-growth.

Neem can help with hair problems like hair loss and premature graying , where loss of hair or loss of color is caused by imbalances and health issues, rather than normal aging. It is a popular and traditional remedy for skin conditions and hair loss in South Asia. It has been used therapeutically for thousands of years to treat skin conditions such as. psoriasis, eczema and ringworm and as an insect repellent. Its antimicrobial and immune-boosting properties help to treat the scalp and stimulate hair growth.

Stinging Nettle blocks the conversion of testosterone into DHT; this is the main cause of hair loss in men. It can be bought in either pill or capsule form and is said to be more effective when used in combination with saw palmetto or pygeum.

Green Tea (Camellia Sinesis) is another popular herbal remedy as it is believed that the enzyme
5-alpha-reductase is inhibited by the catechins found in the green tea. Some herbalists claim that you will reduce the risk of male pattern type baldness if you drink several cups of green tea or take it in capsule form on a daily basis.

Aloe Vera: The gel that is taken from Aloe Vera plant is known for its ability to calm irritated skin and has the properties of anti-inflammatory and antioxidant.
When massage onto the scalp, the gel restores the PH balance of the hair and seals in the moisture content of the hair, making it an excellent hair conditioner. Beside protecting the scalp and hair, Aloe Vera also stimulates hair production and is used as a remedy against Alopecia.

Oils that help with shedding and hair loss

Coconut oil:
Ever wondered why people from Kerala have such thick and healthy hair? It has a lot to do with their hair care routine that involves coconut oil.

Coconut oil penetrates well within the hair shaft
and prevents hair from losing moisture by acting as a sealant. As a result, hair is less likely to suffer damage and stays dense as well as strong.

The natural antioxidants and nutrients found in coconut oil will deliver critical resources to improve your hair's softness and luster. Coconut oil is rich in vitamin E, vitamin K and iron and effectively eliminates dandruff while boosting hair growth.

The scalp and hair are high in bacterial content. Coconut oil contains both antifungal and antibacterial properties to protect against dandruff and lice. Both of these potential problems limit hair growth. The lauric acid that coconut oil is rich in has significant action against viruses, bacteria and fungi.

Olive oil:
Prevent DTH Production. DTH is the culprit in
many cases of hair loss, as it causes the hair follicle shaft to narrow. Olive oil actually stops this from happening, which means you can hold onto your hair for longer.

Dandruff treatments – Dandruff is usually caused when the scalp becomes dry and flaky, causing those unsightly white flakes. When massaged into the scalp it will moisturize your scalp, and eliminate dandruff.
Use the treatment as often as needed until the problem fades and then just once or twice a week to keep it from reoccurring.

Olive oil also has antibacterial properties and antifungal properties that fight off common scalp and hair problems. Head lice and dandruff are two examples of conditions that can be either prevented or hampered by the application of olive oil to the scalp.

Castor oil:
Castor oil is not a miracle cure for baldness but it can be used as a treatment to stop the loss of hair, cure thinning hair and make the hair thick and luxurious once more.
Castor oil is filled with some excellent vital nutrients such as vitamin E, minerals and proteins, which are required for healthy hair. It also has antibacterial and antifungal properties.

Scalp infection can cause major hair problems like bald patches, itchy scalp, etc. This can also stop hair growth. Castor oil’s anti-fungal, antibacterial and antiviral properties, you can fight pathogens and micro-organism causing these problems. Apply it on regular basis to make your scalp infection-free.

Just take some castor oil, and massage it to your scalp and roots. Wash it off, after leaving it for an hour or two.
Ricinoleic acid that is present in castor oil helps to protect your hair and stimulates circulation of nutrient rich blood to your scalp

Almond Oil
When it comes to hair care, sweet almond oil is highly effective because of its emollient or softening action. Rich in vitamins D and E and minerals such as calcium and magnesium, almond oil acts as a natural moisturizer for your hair, preventing it from turning dry and brittle. As a result, there is lesser hair loss.

And the nutrition your hair receives ensures it stays healthy, thick and strong, and also grows faster. However, if you have an allergy to nuts, it is best to avoid almond oil.

You can mix these oils if you want to. Castor oil is very thick and so you can mix with olive or coconut oil to make it lighter.

To get benefits from both the herbs and oils, you can use oil infusions or add the herb essential oils to a carrier oil.

You can easily get the oils, tinctures and dried herbs from a health store or pharmacy near you.

Stay beautiful,

This is Serenity!!

****
* Anabolic, catabolic states and your weight
* Herbal oil infusions: carrier oils
* Supplements: how they work
****

Herbal oil infusions: part 2: Carrier oils and their benefits

Hi again,
Still talking herbal....

So, to have an oil infusion, you will need a carrier oil. It is in this oil that the herbs will steep and extract the phyto-nutrients that will benefit your scalp/skin.

Most commercial products use mineral oil. There is no danger in mineral oil, except that it lacks the fatty acids that can nourish your scalp or skin.

Most infusions are made from organic carrier oils like olive oil, coconut or castor oils. Here is a small list of carrier oils that are a favourite for many.

Sunflower oil: Sunflower oil is widely used for hair and skin, especially due to its emollient properties. Sunflower can be used to sooth dry skin. The main component of sunflower oil is linoleic acid. Its other components include oleic acid and palmitic acid. In addition to these, it contains lecithin, carotenoids, tocopherols and appreciable quantities of vitamins A, D and E.

Coconut oil: Coconut oil comprised of medium chain fatty acids (MCFAs) that are easily digested
and readily cross cell membranes. It also has a huge amount of lauric acid. Coconut oil has antibacterial, antiviral and anti-fungi properties, hence making it a rich source of healing goodness.
It has been known to also penetrate the hair shaft due to its affinity to the hair proteins.

*** Grab yourself some herbal coconut oil ifusion (rosemary leaves, neem leaves, blackberry leaves, hibiscus flower ***

Castor oil:  castor oil is very thick and rich. It is an antiviral, antibacterial and anti-fungus, besides having unsaturated fatty acids, vitamin E and other mineral compounds. It is also very moisturizing, and when used after moisture hair treatments, the hair is left smooth and hydrated for a longer period.

Olive oil: Olive oil has been used for hair and skin for centuries. Olive oil is rich in vitamin E, which is a powerful antioxidant. It is also a moisturizing oil when used after a bath, or hair treatment. It can also be used as a hot oil treatment. To an extent, it does penetrate the hair shaft.

Avocado oil: Applying a good cold pressed avocado oil to your hair will improve its appearance and texture while strengthening and the strands.
Many people’s hair is dry, damaged and weak from poor nutrition , heat styling, chemical treatments and environmental pollution.
Monounsaturated fats, when applied directly in a hair mask, can nourish and strengthen hair strands, improving the way they look and protecting them from damage. Avocado oil is known to penetrate the hair strands to an extent. 
The combination of antioxidant vitamin E, moisturizing plants sterols and the rich levels of monounsaturated fatty acids in avocado oil, provides three different nutrients that have been individually recommended for stimulating hair growth , in one simple, highly absorbable topical treatment.

Soybean oil: Soybean oil is a natural substance that has moisturizing and hydrating properties. It can be used in weekly hot oil treatments to add moisture to
damaged or dry hair. Though it will not penetrate the hair shaft, it will seal in moisture and prevent drying out.
Soybean oil is rich in many essential hair nutrients and lipids, which help the nutrients absorb more fully into your hair.
The oil is very rich, so a little bit goes a long way. This oil can improve softness and manageability.
The properties within the soybeans do more than just help hair maintain moisture.
As you use soybean oil, over time you will also notice that this healthy oil strengthens your locks. Soybeans are dense and loaded with protein.
Hair is made of protein, and additional proteins consumed in your diet and put on your hair helps to add strength and durability.

Jojoba oil: The act that jojoba is the only oil whose molecular structure is similar to sebum (the oil that the scalp naturally produces). It is one of the most nutrient rich and expensive botanical oils. It is readily accepted by the scalp and does not mess with the scalp’s
natural balance. This is because of its similar molecular structure to sebum. Jojoba is an emollient – it fills in cracks that are on the surface of the hair cuticle, i.e. it helps to repair hair damaged by heat and styling.
Jojoba also hydrates hair from the inside of the hair shaft. So it works well as an agent for reducing hygral fatigue (the swelling and shrinking of hair as it it gets wet and dries that can weaken the hair fibre over time).

You can easily get these oils at your local supermarket or pharmacy at friendly prices.

Be beautiful....
This is Serenity!!

You can read more on
weight loss
weight gain
fitness,
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SUPPLEMENTS AND YOU; how they work and what to expect

Hi again,
So we look at supplements, what they are and how they work.

SO, WHAT ARE SUPPLEMENTS?

Dietary supplements:
A dietary supplement is a product intended for ingestion that contains a "dietary ingredient" intended to add further nutritional value to (supplement) the diet. A "dietary ingredient" may be one, or any combination, of the following substances:
-a vitamin
-a mineral
-an herb or other botanical
-an amino acid

Thus, it is A dietary substance for use by people to supplement the diet by increasing the total dietary intake :a concentrate, metabolite, constituent, or extract
Dietary supplements may be found in many forms such as tablets, capsules, softgels, gelcaps, liquids, or powders.
Some dietary supplements can help ensure that you get an adequate dietary intake of essential nutrients; others
may help you reduce your risk of disease (eg melatonin and cancer). (source)

Basically, this means that the supplements help you get the nutrients that may be missing or in little amounts.

Dietary supplements are mostly used by
-children (eg Scotts emulsion),
-adults (eg vitamins, pregnancy multivitamins),
-those healing from injuries or surgeries (eg post-work out supplements, BCAA's and protein shakes)
-to maintain beauty and prolong vitality (co-Q10, vitamin and mineral comlexes for hair and skin care)
-to help relax and sleeping aids (eg melatonin, valerian root).

Sports supplements:
Sports/Bodybuilding supplements are dietary supplements commonly used by those involved in bodybuilding and athletics. These  supplements may
be used to :-
-replace meals (eg protein shakes/powders)
-enhance weight gain,
-promote weight loss or
-improve athletic performance.

Among the most widely used are vitamin supplements, protein, branched-chain amino acids (BCAA) , glutamine,
essential fatty acids , meal replacement products, creatine, weight loss products and testosterone boosters.

Supplements are sold either as single ingredient preparations (eg whey protein, soy protein)
or in the form of "stacks" - proprietary blends of various supplements marketed as offering synergistic advantages ie different nutrients put together so that they offer a balanced advantage to the body, an "all-in-one" type of supplement (eg mass gainers, pre-work out supplements).
While many sports supplements are also consumed by the general public, their salience and frequency of use may differ when used specifically by bodybuilders (ie a body builder/athlete will need more supplements than a non-athlete). (source)

THE MISCONCEPTIONS:
Many people believe that supplements work immediately. For most supplements, you will need to use for three weeks up to a month to see visible results.
This is because, the body will take the supplements to organs that need the most (eg brain, liver, skin) and once the inside is balanced, the external will show. This is why they are normally sold in large quantities (ie in 30's or so).
During the first three weeks you will notice that fatigue is reduced, you are more alert and your skin will glow (yes, even men). Your hair will become stronger and more lush and grow somewhat faster, and nails too (hence the famous hair and nail vitamin brands). After your body is sufficiently nourished and balanced, you will have to maintain a healthy lifestyle and the supplements will become optional. The results will NOT revert once you stop taking them. Provided you eat clean and exercise, you may find yourself taking months before you remember to buy another pack.

Some people believe supplements to be steroids. Just because it is used by body builders does not make it a steroid (the gladiators and heroes of the past did not use steroids yet they had impressive physiques - just to pass a point)

You should also be aware of dosage. All manufacturers will provide a dosage that you MUST NOT exceed. Some vitamins like A and D can be toxic to the liver when abused. Normally, the body will use and store what it needs and excrete the excess through urine ( thus the bright yellow urine if you use them regularly). This is another reason not to exceed the dosage - expensive urine flushed down the toilet!!

Most supplements can be bought at health stores and pharmacies, and you don't need a prescription. Just do not copy others; what works for them may not work for you, so its advised to consult and research first (or just ask whoever you know is into health and wellness.)  

Stay healthy and live longer and happier....
This is Serenity!!!

You can read more on
weight loss
weight gain
health
fitness,
hair care
skin care,
medical,
herbal stuff,
depression ,
insomnia,
what makes us blue at times
plus all other random helpful stuff in the blog!!

Stay updated by signing up for more posts or bookmarking us and visit our Facebook page .

You can also purchase some of other items on sale on the online shop (don't worry, its secure) or the Pesapal simple shop

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Anabolic state, Catabolic state and your Weight

What are the anabolic state, catabolic state and how do they influence your weight.


During an anabolic state, tissues found within the human body obtain energy for growth and maintenance. Anabolism requires energy to occur, unlike catabolism, which actually provides the energy source for the anabolic state to take place.

The body faces a catabolic state during normal metabolic functions. This idea, opposed to an anabolic state, actually defines the breakdown of foods and nutrients so that they will later have the ability to build up and add to the muscle or tissue growth process.

Understanding Anabolism
The opposite of breaking down, defined as building up of protein building blocks, serves as a perfect explanation of anabolism. The anabolic state acts as the complete opposite of the catabolic state, one that requires no energy to occur.

Through the initial catabolic process of breaking down larger food molecules into smaller energy sources, the body oxidizes these tiny chemical strands and uses most of the energy to drive anabolism forward.
Realistically, if humans were able to maintain a constant state of pure and healthy anabolism, everyone would have bulging muscle mass on every region of their bodies. Many professional sports athletes have used anabolic-inducing drugs or supplements that promote absorption of food energy and protein into muscle tissue.
In order for the body to encounter an anabolic state, it must consume a source of energy . Foods or supplements with helpful nutrients enable muscle tissue to receive said energy.
However, when individuals do not consume enough food, a higher rate of catabolism will occur. This effect ultimately harms healthy muscle and body tissue after extended periods of time. In extreme cases of self starvation, the body begins to deplete its essential
and healthy fat deposits along with muscle tissue in order to survive.

The anabolic state helps people achieve their fitness goals (that is why some athletes resort to anabolic steroids). Not only does anabolism help muscle tissue grow and maintain a healthy state, bone density also has the ability to increase through the anabolic process.
In order to help the energy-needy areas within the human body, proper diet and exercise remain of high importance.
Those who face more physical activity will generally need more energy in order to counteract the catabolic state. Some forms of exercise actually break down muscle tissue and release hormones that further act to deplete energy storage.
People who intend to lose weight, gain muscle or maintain a desirable physique all similarly benefit from consuming nutrient dense foods before and after physical activity. This helps provide the body with energy which will eventually reach muscle tissue.

Understanding Catabolism
In the most basic written form, the catabolic process involves anything and everything that naturally occurs or induces the breakdown of larger molecules into several smaller building blocks. These separate parts eventually combine in a process known as anabolism, which greatly benefits muscle tissue growth.
By defining the catabolic state within the human body,
avid fitness enthusiasts have the ability to achieve their goals more easily.
For example, by knowing that muscles actually endure a break down phase because of hormones released during each workout, you have the ability to counteract this phenomenon by consuming high-quality nutrient sources
before, during or after your exercise sessions.
The catabolic process releases energy that works to help maintain proper muscle activity. The oxidation process that occurs during catabolism helps synthesize the necessary chemical building blocks that adenosine triphosphate (ATP). Multiple ATP molecules give cells the power to transfer more energy produced during the catabolic process to the anabolic process.

In basic terms, catabolism acts as the sole energy provider for the proper preservation and growth in nearly all cells.

**Boost your energy, stay active, refresh your body. Click here for more..

Aside from helping fuel the human body with energy that's necessary to grow and function, catabolism sometimes acts as a negative process that leads to adverse health effects.
This does not occur often, but when the body has an extremely high rate of catabolism, as opposed to anabolism, muscle tissue and essential fat deposits found within the body become depleted.
For example, during rest, the body tends to recover and remain in an anabolic state. When the body does not properly rest for long periods of time, as in prolonged vigorous exercise, muscle tissue will continue to break down. Without proper nutritional intake, the natural process of tissue growth and repair will not take place.

Even though this does not sound particularly problematic, simply imagine remaining in a constant state of depletion. Quite literally, when the actual muscle tissue in the body endures lengthened stretches of the catabolic state, it eats away at itself in an attempt to find a source of stored energy.
Most people who live healthy lifestyles which include proper diet and exercise do not encounter catabolic problems. However, high levels of stress and hormone imbalances do trigger adverse effects that harm the natural balance between anabolism and catabolism.

Stay fit, live healthy,
This is Serenity!!!

***Improve your brain function, energy and fight inflammation with ginkgo biloba

More reads...

* Finding the new normal
* The syndrome of functional dysautonomia
* Your mind is your greatest asset



Image credits; paradoxhealth.com. harpersbazaar.com

Understand your protein: how does protein help you and your body?

hello,
We shall look at proteins, from their sources, how they are used, how the body works with them to their availability.

What is Protein and Why is it Important?
Protein is one of three macronutrients used by the body for energy. These macronutrients include protein, carbs/carbohydrates and fats.

Scientifically, protein is a series of amino acids linked together like a chain. The links that hold these amino acids together are known as peptide links. Amino acids are the primary source for nitrogen in the body. Having a positive nitrogen balance is essential for proper muscle growth and repair.
In addition to its muscle building properties, protein is needed:
-To keep a balanced PH level in the blood.
-For muscle tissue preservation during dieting or cuts.
-As an energy source when there are no carbohydrates available.
-To build and maintain proper hormone levels.
-For necessary chemical reactions to take place.
-To keep the body’s immune system functioning properly.
-For proper regulation of the body’s fluid balance.

Protein supplement foods have grown in popularity over the last 30 years because of several factors. They are convenient, and require no cooking time. Protein supplements are also cost effective, and can provide an average protein serving cost far below that of beef, seafood and even chicken.

Protein and Fat Loss
Protein foods are very thermogenic. Simply put, it requires more energy to digest protein. The human body has to work 30% harder to digest protein foods then it does to digest and process carbs and fats. For this reason, a high protein diet boosts your metabolism and aids in fat loss.

Proper protein intake is also required for the body to properly mobilize stored fat for energy. If you under eat protein, your body will have a harder time drawing on fat stores, and may cannibalize muscle tissue for energy. This is one of the reasons why low protein diets can make  you feel weak and tired.

Protein and Recovery
Protein plays a vital role in muscle recovery and workout “rebound.” When you workout, two things happen:
Your muscles are depleted of glycogen.
Your muscles are damaged, and are in need of repair.
A steady stream of protein insures a proper nitrogen balance. And a positive nitrogen balance allows your body to be in “muscle repair mode”. The faster your muscles repair, the faster you recover. Conversely, undereating protein foods creates a negative nitrogen balance. In this state, it will take longer to recover. Extra protein is essential, especially for athletes who have frequent workouts, or for athletes who are cutting fat.

Benefits of Protein (Protein for Good Health)
Proper protein intake has numerous benefits for good health. They are:
Anabolism. Eating protein keeps your body in an anabolic state. In terms of muscle building, “anabolism” refers to the construction, and not destruction of muscle tissue. The opposite of an anabolic state is a catabolic state. Not eating enough protein can cause muscle tissue to be catabolized.

Growth Hormone Regulation.
Proper growth hormones levels are essential for good health. Growth hormone contains 190 amino acids. Eating enough protein insures that your body has the necessary building blocks to construct growth hormone. Growth hormone deficiency slows the metabolism, and can lead to lower bone density, muscle loss, and numerous other health problems including and number of psychological issues.
IGF-1. IGF-1 allows muscle cells to properly respond to growth hormone. IGF-1 contains over 70 amino acids. Without proper protein intake, IGF-1 levels can be lowered, making it harder for your body to utilize available growth hormone.

Metabolism.
As stated previously, protein requires more energy to process, so inherently it boosts your metabolism. Eating less then ideal amounts of protein also makes it difficult for the body to draw upon fat reserves.
Insulin. Protein helps lower insulin levels in the blood, which is a factor in proper energy regulation.

Protein is essential to our well being and health, as it forms the very fibres and ligaments that form and join our bodies.

Live well,
This is Serenity!!

You can read more on  

weight loss  

weight gain, 

fitness,  

hair 

skin care,
herbal stuff,  

depression , 

what makes us blue at times plus 

all other random helpful stuff in the blog!!

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Sleeping too little? Supplements, meds and herbs that can help you sleep

Hello,
Today we look at some of the available options that can be used to help fall asleep; herbs, medication and supplements.

Not Enough Sleep: 7 Serious Health Risks
(source)
- Obesity
- Heart disease: People who choose not to get enough sleep or get eight hours but have a sleep disorder have more stress hormones in their bodies, a condition that’s
bad for the heart over the long run...
- Diabetes
- Headaches
- Depression ; The same brain chemicals involved in the sleep-wake cycle are also involved in mood and energy concentration. But scientists aren’t exactly sure how they
all work together.
- Lapses of attention/delayed reaction times:  Sleep deprivation has been linked to decreases in all types of neurologic functions. Students who don’t get enough sleep can do worse on tests.
Employees who skimp can be more irritable to their co-workers. And when they get behind the wheel to head home, the combination can be lethal.
Just like drinking and driving don’t mix, driving with less than optimal hours of sleep is also dangerous.
- Death; In a 2010 study published in Sleep, researchers from the University of Warwick in the U.K. found an association between early death and both too little and too much habitual sleep. (well, when you are constantly sick, you tend to die faster....)

Sleep Disorder Drugs (Hypnotic and Sedative Drugs)
(source)
These are obtained from the pharmacy with a valid prescription from a doctor. They are not recommended for long term use since they can be addictive and have serious withdrawal issues (including LACK OF SLEEP)
Are there differences among hypnotics?
There are a variety of hypnotics that are used for treating insomnia. The main difference among the various hypnotics is their half-life, that is, how long the drug is active in the body. The half-life determines the type and duration of hypnotic effects and the unwanted side effects. When hypnotic drugs have long half-lives, the drug itself or the chemicals that the body makes from the drug tend to accumulate with nightly use, and the accumulation can cause impairment of normal day-time functions involving thought and motor skills.
There also is a larger risk of interactions with other drugs due to a carry-over effect of the hypnotic drug. In contrast, when hypnotic drugs with short half- lives are taken, the drugs are cleared from the body before the next dose is
ingested or other drugs are taken, hence the carry-over effects are minimal or absent and do not affect thought and motor skills.

Examples of non-prescription sleep aids:
Unisom Nighttime Sleep-Aid
Dormin
Nytol
Simply Sleep
Sominex
Extra Strength Tylenol PM
Diphenhydramine hydrochloride
Excedrin P.M.

Prescription Medicines - Minor Tranquilizers and Sleeping Pills
Some minor tranquilizers (such as Valium and Xanax) and sleeping pills (such as Ambien and Sonata) are widely prescribed. But these medicines can cause problems such as memory loss, addiction , and loss of balance. In rare cases, people who use them have done things like drive or eat while they're still asleep. These medicines also can cause a serious allergic reaction. So it’s important to use them with caution. ( source) Use exactly as prescribed. They include:
Benzodiazepine Sleep Aids
Although all of the benzodiazepines are used for the treatment of insomnia, the first 5 in the list are used most commonly for sleep disorders.
Dalmane (Flurazepam)
Doral (Quazepam)
Halcion (Triazolam)
ProSom (Estazolam)
Restoril (Temazepam)
Klonopin (Clonazepam)
Ativan (Lorazepam)
Xanax (Alprazolam)

non-benzodiazepine,: These newer medications appear to have better safety profiles and less adverse effects. These medications are associated with a lower risk of abuse and dependence than the benzodiazepines;
Ambien (Zolpidem)
Sonata (Zaleplon)
Lunesta (Eszopiclone, formerly known as Estorra)

Melatonin Receptor Agonists (Rozerem) for Falling asleep
Rozerem may have an advantage over the other benzodiazepines and non-benzodiazepine classes for the following reasons:
-It specifically targets brain structures responsible for the sleep-wake cycle.
-It is the first and only prescription sleep medication that has shown no evidence of abuse, dependence, or withdrawal (as such it has not been designated as a controlled substance by the U.S. DEA).
-Rozerem is approved by the FDA to be prescribed for long-term use in adults.
-Rozerem has been shown to be safe in older adults, as well as those with mild-to-moderate chronic obstructive pulmonary disease (COPD) and mild-to-moderate sleep apnea.
(source)

Antidepressants as Sleep Aids
If the individual with chronic pain is also experiencing clinical depression, treating the depression with psychological treatment and an appropriate antidepressants (antidepressant medication), if indicated, may also help with the sleep disruption as well as other symptoms of depression.

The sedating antidepressants most commonly used to help
with sleep include
-Trazodone (Desyrel),
-Amitriptyline(Elavil), and
-Doxepin (Sinequan).

Benefits of these antidepressants include:
-They are non-addictive
-Added benefit of providing some analgesic benefit as compared to the hypnotic class of medications discussed previously (which have no pain relieving properties)
-Do not produce physical dependence or tolerance
-Generally have a low incidence of side effects, especially when used in low doses.

HERBS THAT HELP WITH INSOMNIA

Valerian ( Valeriana officinalis):
Valerian is really good for a racing, worried mind. It is used an hour or so before bedtime.
I’d avoid the tincture on this herb…valerian is wickedly stinky and unpleasant tasting). If you wake
in the night, you can take another four capsules. Valerian is a good sedative, but you won’t have any of the groggy side effects of a regular sedative.
A note on valerian: your body can get used to this
herb, so after three weeks, switch to one of the other
recommended herbs for a couple of weeks and go back to valerian after that.

California Poppy ( Eschscholzia californica ):
This is a great herb for insomnia due to restlessness and anxiety (and it’s safe and gentle enough for children). This herb not only helps you to fall asleep, it improves the quality of your sleep as well. You can couple this with valerian, if you find you need a stronger sedative. A tincture is the most powerful way to take this herb (any herb, really). Try 30-40 drops twice daily (the second
dose close to bedtime).

Passion Flower (Passiflora incarnata ):
Passion flower is wonderful for those who tend to wake frequentlythroughout the night. This, too, is safe for children and those with compromised health. It can be taken in large doses and for long periods of time. Try
30-60 drops of the tincture before bed. If you find that’s not enough, you can take that dose up to 4 times a day.

Hops (Humulus lupulus ):
Hops is a fast-acting nervine and sedative, good for anxiety, hysteria, digestion, and stress-related illness. This herb is completely safe for most of the population (although due to the natural steroids found in hops, pregnant women and children under two years of age should avoid it). Grab a tincture or tea and follow the package directions.
(source)

SUPPLEMENTS THAT HELP YOU SLEEP

5-HTP
A compound derived from the amino acid L-tryptophan, the supplement also is used to enhance mood and decrease appetite. Laurie Steelsmith, a licensed naturopathic physician, does not recommend 5-HTP
for those on antidepressant medications. Steelsmith says that 5-HTP acts as a precursor to serotonin, which is a neurotransmitter that is essential for a good night’s sleep.

MELATONIN
A hormone that regulates the normal sleep/wake cycle, “melatonin can be used in supplement form as an occasional sleep aid, and is especially effective against jet lag....

MAGNESIUM
Along with contributing to a good night’s sleep, this light, silvery metallic element is an oft-overlooked nutrient that helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate
blood sugar levels, and promotes normal blood pressure, according to the NIH.
Lack of magnesium inhibits nerve cell communication, which leads to cell excitability. The result: a stressed and nervous person. Several older studies show that magnesium can improve sleep quality and reduce nocturnal awakenings.

THEANINE
An amino acid derivative found in green tea, theanine has long been known to trigger the release in the brain of gamma-aminobutyric acid, or GABA. GABA activates the major calming neurotransmitters, promoting
relaxation and reducing anxiety, but the body has difficulty absorbing supplements containing synthesized GABA. That's why experts recommend theanine, which the body can easily absorb and, ultimately, use to boost levels of GABA. It's not recommended doses above 600mg without physician oversight.

Most of these herbs and supplements can be accessed in you local health store or pharmacy.

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Not sleeping? Let's talk melatonin supplements

Hello again,
Today we peek at sleeping problem and how melatonin supplement can help.

Melatonin is a hormone, also known as N -acetyl-5-methoxytryptamine, It is a naturally occurring compound found in humans, animals, microbes and plants.
It is intimately involved in regulating the sleeping and waking cycles. It is sometimes prescribed by doctors for patients with sleep problems. However, in some cases it is not suitable. (source).

In humans as with all mammals, your biological clock resides in the suprachiasmatic nucleus of your brain (SCN), which is part of your hypothalamus. Based on signals of light and darkness, your SCN tells your pineal gland when it’s time to secrete melatonin. (ie when it gets dark, your brain is triggered by melatonin to sleep).
When you turn on a light at night , you immediately send your brain misinformation about the light-dark cycle. The only thing your brain interprets light to be is day. Believing daytime has arrived, your biological clock instructs your pineal gland to immediately cease its production of melatonin.
Whether you have the light on for an hour or for just a second, the effect is the same — and your melatonin pump doesn’t turn back on when you flip the light back off. (source).
When this happens over and over, you lose your sleep cycle and cannot fall asleep when you should, sleeps comes early morning and by work time, you are still groggy and not yet rested.
There are also other issues that disrupt the sleep cycle.
- Undiagnosed GERD (gastroesophageal reflux disorder )- often find the nights difficult. Once they're lying down, the acid can back into the esophagus, causing heartburn and pain. Some try to sleep propped up on pillows to cope.
- Medicine, Vitamins, and Supplements; Vitamins B6 or B12 can give people vivid dreams, and that can wake peopleup, It's much better to use those in the morning. If you're having chronic sleep problems, go to your doctor with a list of all the medicines, vitamins, and supplements that you use. Ask if any of them could
be causing your sleep problems. If possible, take most of your meds during the day.
- Pain - Even Mild Pain; Pain signals sent out by your body can fragment your sleep, reducing the
amount of time you spend in deep, restorative sleep. You might not wake up, but your sleep will be less restful.
- Being Exhausted - as Opposed to Sleepy; Regardless of how worn out you feel, always take some time to unwind.
Don't rush to bed after a stressful day,". Instead, spend some time sitting quietly first. It could save you lots of tossing and turning later.
- Depression and other depression related disorders;

Why is melatonin used as a dietary supplement?
Melatonin supplements are sometimes used to treat jet lag or sleep problems (insomnia ). Scientists are also looking at other good uses for melatonin, such as:
-Treating seasonal affective disorder (SAD).
-Helping to control sleep patterns for people who work night shifts.
-Preventing or reducing problems with sleeping and confusion after surgery.
-Reducing chronic cluster headaches.

Melatonin does have side effects. But they will go away when you stop taking the supplement. Side effects may include:
-Sleepiness.
-Lower body temperature.
-Vivid dreams.
-Morning grogginess.
-Small changes in blood pressure .
During health exams, tell your doctor if you are taking melatonin. And tell your doctor if you are having trouble sleeping (insomnia), because it may be related to a medical problem.
In adults, melatonin is taken in doses from 0.2 mg to 20.0 mg, based on the reason for its use. The right dose varies widely from one person to another. Talk to your doctor to learn the right dosage and to find out if melatonin is right
for you.
(source)
You can use it for two weeks to a month, by then your sleep pattern will have been restored.

The Massive Health Benefits of Melatonin
The hormone melatonin produces a number of health benefits in terms of your immune system . It’s a powerful antioxidant and free radical scavenger that helps combat inflammation . In fact, melatonin is so integral to your immune system that a lack of it causes your thymus
gland, a key component of your immune system, to atrophy. Melatonin may even have a role in slowing the aging of your brain.
In addition to helping you fall asleep and bestowing a feeling of overall comfort and well being, melatonin has proven to have an impressive array of anti-cancer benefits. Melatonin inhibits the proliferation of a
wide range of cancer cell types, as well as triggering cancer cell apoptosis (self destruction). The hormone also interferes with the new blood supply tumors require for their rapid growth. Melatonin can boost efficacy and decrease the toxicity of cancer chemotherapy. (source).

You can access melatonin in your pharmacy or health store. You can get it without needing a prescription, but you need to be careful if you are on medication for other health issues.

Sweet dreams!!!
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BULKING UP AND BODY BUILDING: Muscle regeneration and the role proteins play

Hi again,
Quite often I get questions about bulking up and muscle building. This also includes questions regarding mass gainer supplements, creatine, testosterone products and synthetic anabolic steroids. All these and you throw in exercise... it can be quite confusing for someone who is starting off or has tried to bulk up unsuccessfully.

To start, I highly discourage against synthetic anabolic steroids, unless prescribed by your physician.
Mass gainer supplements are usually the most effective alongside creatine (although some mass gainers already have creatine in the formulas). Most mass gainers are usually a complex of carbohydrates, protein, vitamin and minerals and sometimes creatine. These are usually in powder/shake form. Some come in tablets, and are mostly vitamin and mineral complexes. These are usually very effective when combined with a good source of protein.

where proteins and muscle regeneration comes in...
Whenever we engage in exercise or strenuous work, the skeletal muscle tissues get strained and injured (microscopic tearing). This is why we feel sore. But as the activity continues, the skeletal muscle (the ones in limbs, abs, neck etc) start to rebuild and become bigger so as to accommodate the extra strain.  This is where muscle regeneration comes in.
Muscle regeneration is the process by which damaged skeletal, smooth or cardiac (heart)  muscle undergoes biological repair and formation of new muscle in response to death (necrosis) or injury of muscle cells. The success of the regenerative process depends upon the extent of the initial damage and many intrinsic and environmental factors.
Key cellular events required for regeneration include;
-inflammation ( Inflammation is a process by which the body's white blood cells and
chemicals protect us from infection with foreign substances, such as bacteria and viruses....source. Inflammation is essential to remove necrotic tissue and initiate myogenesis.)
-revascularization (the restoration of the blood circulation of an organ or area, achieved by unblocking obstructed or disrupted blood vessels or by surgically implanting....source)
-replacements
-innervation ( the distribution or supply of nerves to a part.....source)
in addition to
-myogenesis where new muscle is formed. In mammals, new muscle formation is generally excellent for skeletal muscle but poor for cardiac muscle....(source).
Skeletal muscle has an excellent capacity for regeneration. The major source of myogenic precursor (stem) cells is still considered to be the satellite cell, although other cells lying outside the myofibre may contribute to myogenesis.
But why does a muscle cell grow and how does it grow?
What is Muscular Hypertrophy?
Muscular hypertrophy is an increase in muscle mass and cross-sectional area. The increase in dimension is due to an increase in the size (not
length) of individual muscle fibers...
Skeletal muscle has two basic functions: to contract to cause body movement and to provide stability for body posture. Each skeletal
muscle must be able to contract with different levels of tension to perform these functions. Progressive overload ...applies levels of stress to skeletal muscle, making it adapt by generating comparable amounts of tension. The muscle is able to adapt by increasing the size and amount of contractile proteins, which
comprise the myofibrils within each muscle fiber, leading to an increase in the size of the individual muscle fibers and their consequent force production.

Satellite Cells
Satellite cells function to facilitate growth, maintenance and repair of damaged skeletal (not cardiac) muscle tissue. Trauma to the muscle activates the satellite cells.
(These cells are termed satellite cells because they are located on the outer surface of the muscle fiber..... Satellite cells have one nucleus, with constitutes most of the cell volume.)
Usually these cells are dormant, but they become activated when the muscle fiber receives any form of trauma, damage or injury, such as from resistance training overload. The satellite cells then proliferate or multiply, and the daughter cells are drawn to the damaged muscle site.
They then fuse to the existing muscle fiber, donating their nuclei to the fiber, which helps to regenerate the muscle fiber.
It is important to emphasize the point that this process is not creating more skeletal muscle fibers (in humans), but increasing the size and number of contractile proteins (actin and myosin) within the muscle fiber.
(source)
Myogenesis is where the body manufactures new muscle fibres. Both factors affect bulking.
Proteins and amino acids are necessary for these processes to occur, by providing building blocks and precursors to the synthesis processes.
There is more on protein, its sources and functions and the various amino acids in the body building process.

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Left to tell: (Book review) a story of a survivor

So, I came across this review about a book based on the harrowing tales of the Rwanda genocide  20 years ago.
From the review, I can tell how horrific ethnic red lines can be; the citizens all spoke one language and the only way to differenciate the tribes was a stamp on the ID, and the madness that consumes the country for 91 days is just undescribable!!
And in the end, the lady FORGAVE the men that slaughtered her family; she looked at one in the eyes and said "I forgive you..."
I am getting myself the book, more details are in the original review blog, and also at Sarit centre, Westlands Nairobi.
We have 42+ ethnic tribes in Kenya.. My main prayer for the nation has always been SANITY, unity and love!!!

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(STOLEN) you don't owe ANYONE an explanation

So, here is a blog entry from an author on the net (Lifehack)
The main point is that you owe no one an explanation for being who you are (well, except God, though for the super power He is, HE seems the best person to ever be exposed to.....)

Anyway, here goes the 15 things you should never apologize for 

http://www.lifehack.org/articles/communication/15-things-you-dont-owe-anyone-all-though-you-think-you.html

Take care!! 

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THE SYNDROME OF FUNCTIONAL DYSAUTONOMIA

Dysautonomia is a dysfunction of the autonomic nervous system (ANS). A lack of diagnosis can be exhausting, disheartening, and frustrating, only increasing the severity of symptoms and disability.
The brain, operating as a computer, coordinates energy metabolism in all organs, modulating the organisms' response to stress which results in a
complex mixture of sympathetic, parasympathetic and endocrine drive governing behavior and host resistance.
It is postulated that automatic activity in health maintains a balanced state of autonomic neurotransmission with behavioral responses varying according to the physiologic state of either sympathetic or parasympathetic dominance.
A lack of diagnosis can be exhausting, disheartening, and frustrating, only increasing the severity of symptoms and disability.
The sympathetic system is defined as an action system which uses energy (fight or flight, stress moderator, disease fighting system), and the
parasympathetic system is the opposing or balancing force (rest, digestion, cell/body growth).
Autonomic disorders commonly cause dizziness or light-headedness due to an excessive decrease in blood pressure when a person stands (orthostatic hypotension). People may sweat less or not at all and thus become intolerant of heat. The eyes and mouth may be dry. After eating, a person with an autonomic disorder may feel prematurely full or even vomit because the stomach empties very slowly (gastroparesis). Some people pass urine
involuntarily (urinary incontinence), often because the bladder is overactive.
Other people have difficulty emptying the bladder (urine retention) because the bladder is under active.
Constipation may occur, or control of bowel
movements may be lost. The pupils may not dilate and narrow (constrict) as light changes.

Other symptoms include:
*Altered vision (blurred, "white outs", "black outs")
* Dizziness
* Heart palpitations
* Fatigue
* Headache
* Exercise intolerance (frequently post-exercise malaise)
* Tremulousness
* Nausea
* Difficulty breathing or swallowing
*Difficulty with digestion
* Muscle pain
* Neurocognitive deficits (confusion, lack of concentration, forgetfulness, etc)
* Sweating
* Sleep problems
* Pallor
* Heat intolerance
* Fainting
* Other vasomotor (blood vessel)symptoms

Stay healthy but don't forget to live life.
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YOUR MIND IS YOUR GREATEST ASSET - PROTECT IT

Many times, we settle our accounts, assess our wealth and take stock of our assets. But there is one major asset that we all ignore: The mind.
With intact minds we are able to live full lives. Will a little brilliance, we are able to innovate and raise our game and so increase our financial assets.
Lose your mind for one day, and you lose your life. Literally. When your sanity is in question, a lot in your life becomes questionable, even when you are very sure that your sanity is intact; depressed maybe but not senile.
With our ever-judging society, a little stress is enough to have you labelled, and some of your actions questioned. We all know the ... "..don't mess with her, she's undergoing a lot of stress and may download it on you..." (which is true, valid and proven, stress erases our best behaviours).
An unstable mind is a very horrible undoing. You lose the right to be yourself. You lose happiness. You lose power of attorney over your own wealth, and the wolves will eat you alive at that time. You lose the power to take care of your own loved ones. If someone goes to a court of law and establishes that you are of unstable mind, you lose whatever right or say you had over your own estate. It is that bad.

BUT WE ARE TALKING ABOUT SAFEGUARDING THIS ASSET...
Repeated stressors can lead to a more lingering condition where the person is depressed. Stressors can include anything from physical injury, emotional stress, stressful family and work environments, wrong friends (yep..), disease, money and so much more.
Depression is sort of long term, but can be managed with or without medication. Depression is also thought to be genetically linked so it may "run" in families.
Long term and aggressive depression may finally catch up with your body and some chronic and lifelong conditions may spring up. These include, but are not limited to ;
- diabetes
- hypertension
- fibromyalgia
- schizophrenia
- peptic ulcers
- chronic fatigue syndrome
- chronic migraines
- other forms of functional dysautonomia

PLEASE NOTE; These conditions are not solely brought by stress and depression, but a history of chronic stress is a factor, and your doctor will tell you this.

There are many ways we can use to stave off stress, but life being life, we cannot entirely do this. Our minds and bodies are designed to cope in one way or another, and we are also required to put in a little effort. This includes;
- have a good relationship with God
- exercise
- surround yourself with positive people
- read positive literature
- strive to control yourself in stressful conditions
- have an outlet (sport/hobby/friends/journal); just don't let everything pile up.
- avoid negative environments and people
- avoid negative relationships (personal/financial/friendships..)
- if you are in negative environments and cannot leave yet, surround yourself with positivity (music/images/people)
- take time off and just relax
- NEVER PUNISH YOURSELF FOR MAKING DECISIONS WHICH SEEMED RIGHT even if they were wrong. We all make mistakes and will make them till we die.
- APPRECIATE YOURSELF; GOD LOVES YOU, thats a good starter...

All in all, take care of your mind. Whatever else your mind has helped you achieve, you will then enjoy it. 

Take care.

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