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Tips for Better Rest with sleep-3

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Tips for Better Rest with sleep-3

Keep a consistent sleep schedule

Sleep at the same time and get up at the same time every day including on the weekends. Sticking to a sleep schedule can regulate your biological body clock and help you sleep better at night.

Create A Good Bedtime Ritual and Practice It

Avoid doing a relaxing bedtime activity in a place with bright lights to separate your bedtime from things that cause stress, excitement, or anxiety. This is because these 3 things can make it hard to fall asleep, enjoy a good night’s sleep, or staying asleep at night. If you have trouble sleeping, it is a good idea to avoid late afternoon napping. While a power nap can make you feel energized and benefit you in many other ways, avoid it and catnaps if you have trouble sleeping.

Keep Exercises on A Daily Basis

Even though vigorous exercise can be more beneficial than light exercises when it comes to sleep, light exercises are better than no exercise. Any time is workout time but not at the expense of your sleep.

sleep

 

Ensure That Your Sleep Environment Is Sleep-Friendly

Try as much as you can to make your bedroom better for sleep. The temperature of your bedroom should be between 60 and 67 degrees for optimal sleep. You should also create a noise-free sleep sanctuary so that noise will not interfere with your sleep.

In addition, you should make your bedroom a light-free zone at night. Check your sleep environment for distractions such as noises including a bed partner’s sleep disruptions like snoring. It may be a good idea to use devices like eyeshades, blackout curtains, “white noise” machines, earplugs, fans, humidifiers, and so on.

Sleep on A Comfortable Mattress and Pillows

A comfortable mattress and pillows can ensure a good night’s sleep. Ensure that your mattress is comfortable and provides the best back support. A good quality mattress, like Tempurpedic, can last anywhere between 9 and 10 years. So, your mattress may have exceeded its life expectancy.

 

Comfortable pillows can make your sleep environment beautiful and inviting for sleep. Ensure that the pillows you have in your sleep environment are free of allergens which may affect you and free of objects that may make you slip or fall when you wake up at night.

Find activities that in a short time will help you relax

One of the problems in taking advantage of free time is that most people have very busy schedules. So it is important to find ways to relax that do not require much time and that are to the taste of everyone. Thus, in a short time, great benefits can be obtained. These activities can be watching or listening to a humorous program, reading, walking or running, or going out for coffee outside the workplace, among many other possibilities.

Manage Your Circadian Rhythms Using Bright Light

Avoid bright light in the evening. Expose your eyes to sunlight in the morning to sleep better at night. This is because this exposure will manage your circadian rhythms.

Avoid Cigarettes, Alcohol and Heavy Meals in The Evening

It is a good idea to avoid cigarettes, alcohol, and caffeine as these things can interfere with your sleep. A big or spicy meal can result in disruptions to healthy sleep patterns as it causes discomfort from indigestion. As such, it is good to try as much as possible to avoid eating a large meal 2-3 hours before going to bed. If you still feel hungry before bedtime, consider eating a light snack 45 minutes before going to bed.

Relax

Always remember that your body needs time to shift into sleep mode. Therefore, it is a good idea to shift your body into sleep mode by doing a relaxing activity like reading. Some people have trouble sleeping after using an electronic device like a laptop before bedtime as the light that emanates from electronic devices is activating to the brain. If you have trouble sleeping, don’t use electronics before going to bed or in the middle of the night.

HEALTH

What to do in case of carpal tunnel syndrome during pregnancy?

Umar Nisar

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What to do in case of carpal tunnel syndrome during pregnancy

Carpal tunnel syndrome is a problem affecting the hand and occurs due to a combination of health conditions and activities that put pressure on the median nerve of the wrist. Due to excessive pressure on the median vein, the amount of space in the carpal tunnel decreases and the amount of tissue in the tunnel and the sensitivity of the median nerve increases. This can lead to carpal tunnel syndrome.

The swelling which is common during pregnancy can crowd the structures in the carpal tunnel and lead to carpal tunnel syndrome, especially when combined with forceful or constant movements of the hand and finger.

Swelling which commonly occurs during pregnancy, puts pressure on the median nerve in the wrist and causes symptoms of aching and tingling. Causes of carpal tunnel syndrome, even during pregnancy are most often associated with repetitive motion and ergonomic strain. Due to reduced mobility and a lot of resting, the circulation to the hands and other extremities is also quite slow. And if the female has repetitive hand motions or works at a desk job, she is more likely to experience carpal tunnel syndrome during pregnancy.

Symptoms of carpal tunnel syndrome during pregnancy?

Symptoms of carpal tunnel syndrome during pregnancy include; numbness, tingling, pain, dull ache, swelling, hot fingers,  decreased sensation in the fingers and difficulty holding objects. Symptoms of this condition are usually worse at night or early in the morning and can be felt in the fingers, hand, wrist and in worst cases, in the forearm and shoulder.

What to do in case of carpal tunnel syndrome during pregnancy?

Carpal tunnel syndrome is very common during pregnancy. Conservative management for up to 3 months is recommended for carpal tunnel syndrome related to pregnancy.  Females who still experience the same pain and symptoms after delivery should consult an orthopedic surgeon.

The more you take care and manage the symptoms of carpal tunnel syndrome, the better you are likely to feel after delivery. Here are some remedies you can try to reduce symptoms of carpal tunnel syndrome during pregnancy-

●      Wrist splints

Wear wrist splints to relieve pain and other symptoms of carpal tunnel syndrome during pregnancy. The splint will keep your wrist from bending forwards and thus prevent symptoms from getting worse. Try wearing splints most of the time, including overnight, for the best results.

  • Exercise 

Exercises and stretching the wrists can further assist with the symptoms of CTS. Raise your hand above your heart level and then open and close the hands to make a gentle fist. Repeat the same for 5 -10 times, several times a day. This exercise can help reduce the stiffness in the finger joints and help reduce swelling caused due to carpal tunnel syndrome.

●      Modify your lifestyle and activities

Changing your daily routine and the way in which you carry out everyday tasks to reduce bending of the wrist and the pressure exerted in the carpal tunnel can readily improve and manage the symptoms. Try to keep your wrist relaxed and neutral as much as possible. 

Avoid sleeping on the affected side and raise the affected arm on a pillow, if possible. Keep your wrist from bending forward while doing your everyday tasks. Wear a wrist splint to prevent forward bending of your wrist. Avoid lifting heavy weights or performing activities which can make the symptoms worse.

How can you manage swelling due to carpal tunnel syndrome in pregnancy?

Using cold or ice packs on the inner part of your wrist or placing the hands in a cold water bath for about 30 seconds to 1 minute can also help in reducing the swelling.  It is advised to stop following these if your symptoms worsen. Try to rest with your hands above the heart level for a few minutes, several times a day.  Following such habits regularly can help reduce symptoms of carpal tunnel syndrome during pregnancy.

When will pregnancy related carpal tunnel syndrome end?

Just like your feet return back to their normal size, carpal tunnel syndrome is also likely to resolve on its own after delivery. It may take a few months for the symptoms to resolve or completely go away. However, symptoms are likely to stay longer if you are breastfeeding.

Carpal tunnel usually resolves on its own after delivery as the fluid retention decreases. But if this does not happen or symptoms of CTS worsen after delivery, you should get in contact with an expert orthopedic surgeon who can suggest to you what your next steps should be.

If the symptoms of carpal tunnel syndrome do not go away after trying non-surgical methods or lifestyle changes, the orthopedic doctors may suggest undergoing carpal tunnel release surgery. Consult the best orthopedic surgeons at Pristyn Care who specialize in carpal tunnel surgery.

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HEALTH

Strong Foundations Of Ekol Hospitals Leads To Success

Umar Nisar

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Strong Foundations Of Ekol Hospitals Leads To Success

Ekol Hospitals, which were established in Izmir by BAZ group companies in 2007, is an innovative hospital in terms of worldwide treatment and treatment strategies with a solid and dynamic staff.

In this context, Ekol hospitals can compete with other European-based institutions in medical sciences with its innovative structure and innovative spirit.

The importance of experienced staff and it’s outcome

According to researches, the service quality of a hospital is directly proportional to the experience and knowledge of its staff. In this context, Ekol Hospitals, which have always had an experienced and dynamic staff since the day they were founded, is an institution that has proven itself in this sense.

Ekol hospitals have doubled their efficiency, especially in the service and services it provides abroad, and raised its prestige by getting full points from the patients it serves. Chief of staff of Ekol reports as follows; “It took a lot of energy to get to where we are, but we are very happy with the results. I think we brought together the right staff, I can see this by looking at the satisfaction level of our patients.”

According to the latest statistics, The organization which guarantees a 100% service experience to the patients visiting Ekol hospital, provides its patients with a service experience of up to 99%. As such, Ekol hospitals maintain their relations with their patients after the treatment process, giving personal importance to the relations they established with their patients and provides support not only in the subjects they receive service but also in all medical matters in general.

 

“Our Obesity treatments is a successful one, and attracts lots of patients across the world” Manager of the international relationship said.

Ekol, which has proven itself in the fields of Orthopedics, Gynecology and Cardiology, has come a long way in Obesity and has become one of the few organizations in Europe. Sarah, who previously chose Ekol due to affordable pricing and received medical services in the field of Orthopedics, was more than satisfied with her experience and brought her own sister to Ekol hospitals for obesity treatment. Stating that the obesity treatment process has been very positive, Sarah also states that Ekol hospitals are well advanced in terms of obesity treatment and strategies. She does this based on his past experiences; “My family also has genetic obesity, I had taken my mother to treatment in Europe before, but it cost us a lot. Without damaging our economy by choosing Turkey, we have received the same treatment we received in Europe. “

After leaving the hospital, Sarah stated that if her family has obesity problems again, she will apply to Ekol hospitals again. A whole team of people who took care of her and her sister stated that they had a hole in their hearts. This was unexpected for everyone. “Sarah was a person who always made us laugh and spread positivity around her thanks to this attitude, so I think we did our best for her.”

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HEALTH

ENT Specialist Sugar Land TX: Know Your Symptoms

Umar Nisar

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ENT Specialist Sugar Land TX: Know Your Symptoms

ENT stands for ear, nose, and throat. Your ear, nose, and throat are very important parts of your body. Just like other parts of the body, they also can have various problems associated with them. Their problems can be associated with a variety of discomfort felt at almost all times ranging from eating to sleeping. Thus, it is very important that you visit and seek help in getting rid of your ear, nose, and throat problems from ENT Specialist Sugar Land TX.

Most people with ear, nose, and throat problems are often plagued with a wide range of symptoms that the specialist will go through during the treatment. Their problems are often detrimental to health and so you must seek the help of an ENT specialist Sugar Land TX as quickly as possible.

Most visits to the hospital are related to problems of the ear, nose, and throat. The importance of visiting a specialist cannot be overemphasized. The specialist will carefully look through your symptoms and give you the best prescription to alleviate the problems and quicken your journey to total recovery.

There are a lot of ENT problems ranging from minor problems like allergies to major problems like malignancies, all of which can have various effects on the individual.

What Can the ENT Specialist Do?

Having gone through the required training, they are well equipped to tackle problems related to

  1. The ear: problems such as hearing impairment, pain in the ears, ringing in the ears, and congenital disorders of the ear can be treated by ENT specialist Sugar Land TX.
  2. The nose: problems that can affect the nasal cavities and sinuses can be treated by the ENT specialist.
  3. The throat: problems of the throat which can affect various activities like singing, eating, speaking, and swallowing can be treated by the ENT specialist.

When Should You See an ENT Specialist?

Booking an appointment with an ENT specialist Sugar Land TX is very important when you have any of the following problems

  • Tonsil infection: A bacterial infection of your tonsils can lead to tonsillitis, with symptoms such as sore throat, bad breath, swollen tonsils, fever, and problems with swallowing.
  • Ear infection or inflammation: This can be caused by cold and flu viruses. Its symptoms include ear pain, irritation, fever, and sleeping issues.
  • Allergy: A lot of people suffer from allergies. There are various allergy triggers which include pollen, food, mold, dust, insects, pets, and much more. People with allergies can experience coughing, running nose, fever, headache, skin rashes, sneezing, and many more.
  • Hearing loss
  • Sinus infections: Sinus infections are caused by bacteria. Its symptoms include headache, teeth pain, stuffiness, congestion and so much more.
  • Tinnitus( ringing in the ears)
  • Problems with breathing
  • Problems with balance
  • Sleep apnea
  • Acid Reflux

Treatment Plan

After a complete ENT examination and based on the diagnosis, your ENT specialist would offer treatment and prescription. This can include the use of medication, surgery, and lifestyle changes. If you have any of the symptoms listed above, you may want to visit ENT specialist Sugar Land TX to get tested and commence treatment.

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