What does it mean to have a cough headache ? Is it true that there is a close link between headache and cough, and what is it influenced by? How to relieve the discomfort caused by these two symptoms? Let’s find out together.

Why Are Headaches And Coughs Linked?

Hack and migraine are, much of the time, the principal side effects that message the beginning of an influenza disease. It is far and wide, as a matter of fact, for the flu infection to be joined by the sensation of greatness and torment in the head, and the reasons for this connection can be unique. Influenza migraine is a purported ” optional cerebral pain ” that emerges corresponding to a pathology; thus, it ought to constantly be connected with different signs that describe the infection. 

As a rule, migraines and hacks show up along with colds, fever, muscle torment, nasal blockage, and, at times, even extreme touchiness to light. The migraine that describes an influenza condition is connected to the severe irritation that includes the whole body, joined with parchedness and diminished usefulness of the paranasal sinuses, which can demolish cerebral pain. 

Once in a while, head torment can emerge following hacking; in this situation, the cerebral pain is two-sided. It is brought about by the enormous exertion expected by the body to deliver the hack, as well as by the expansion in intracranial tension. In contrast to different sorts of cerebral pain, nonetheless, the distress is fleeting (as a matter of fact, it will, in general, vanish within a couple of moments). It will, in general, be joined by hacking as well as by wheezing.

Flu And Cough With Headache: What Are The Causes?

There is a cozy connection between influenza and cerebral pains, and the most reasonable justification is that when an infection goes after the body, it sets off a hearty mitigating reaction from the insusceptible framework. It is the cytokines created by the last option that instigate the presence of migraines, along with the presence of a general condition of irritation, which influences the mucous layers of the nasal and sinus holes. 

The body starts to deliver vast amounts of bodily fluid trying to wipe out the infection, and this causes the paranasal sinuses to become excited as the bodily fluid gathers, with the expected result of having a clogged face, enlarged tension on the face and eye region can frequently prompt migraines and extreme touchiness to light. Different causes that can prompt a dry hack and migraine during this season’s virus include: 

1. Dehydration. _ It seems that dehydration can contribute to worsening headaches as the body, engaged in the fight against the virus, requires more liquids to cope with the disease;
2. The stress. A tension-type headache can be influenced by anxiety, emotional stress, and worry. Stress, in fact, is considered a contributory cause of this type of problem and is capable of worsening its severity;
3. Lack of sleep. Often, when you have the flu, the presence of particularly annoying symptoms, such as a cough or cold, can lead to not sleeping well. Poor rest contributes to worsening (or triggering) headaches;
4. Headaches when coughing in the presence of flu can be caused by excessive pressure driven by frequent sneezing and the need to blow your nose more frequently.

Headache From Cough And Cold

Hacking and sniffling cerebral pains are ordinary side effects of influenza conditions; nonetheless, regardless of whether a flu infection is absent, migraine remains one of the signs of rhinorrhea. The last option is portrayed by nasal blockage, watery eyes, trouble breathing, and a feeling of exhaustion, and, of course, it is precisely the irritation of the upper aviation routes that decides the presence of migraines. For the most part, the last option happens in the beginning period of rhinitis and is joined by a sensation of weight in the head and expansion of the face. 

Another component that can add to deteriorating the distress in the head is the overabundance of bodily fluid, which will, in general, deteriorate. For this situation, it is helpful to do nasal washes to clear the nasal sections or practice fumigations with boiling water; moreover, an essential sign remaining is that of drinking a decent amount of water to thin the discharges and prompt the removal of bodily fluid in a brief time frame.

Solutions For Migraines Brought About By The Flu Infection

The connection between hacking and cerebral pains may, on account of influenza pathologies, be connected to significant areas of strength for the irritation present in the body and the blockage of the respiratory plot. Considering that in this unique situation, the migraine is optional, i.e., it is the side effect of a primary illness, a move should be made to destroy the infection.

By and large, influenza migraines vanish within three to four days or when any remaining side effects die down. In any case, if they keep going for quite a while, looking for an appeal from your doctor is ideal. As additionally occurs for different sorts of migraine, the treatment to be executed includes consuming mitigating medications, likewise supportive in fighting agony, like NSAIDs (ibuprofen, acetylsalicylic corrosive, nimesulide, and so on) or primary non-calming pain relievers ( paracetamol, for instance).

The medicines can be joined with basic safety measures; among these, it is prescribed to drink sensible amounts of fluids and to apply fabrics-absorbed heated water on the paranasal sinuses to work with their delivery.  Moreover, focusing on the temperature inside the room ought not to be higher than 19°, and the air ought to never be excessively dry, or the gamble is that it will aggravate the mucous membranes is fundamental. Similarly significant are nasal washes, which permit you to take out an overabundance of bodily fluid and fumigations in light of boiling water and balsamic and emollient substances.

What Does It Mean To Have A Cough Headache?

Head torment when an influenza condition doesn’t necessarily cause hacking in all cases. At the point when the genuine hack causes uneasiness in the head, we can discuss ” hack migraine, “which is a somewhat uncommon condition that is brought about by the work made to hack. In any case, the last option can cause cerebral pains as well as different sorts of exertion, like wheezing, giggling, cleaning out your nose, or bowing down. Commonly, hack migraines manifest themselves with these qualities :

1. makes its debut suddenly ;
2. appears in conjunction with an effort ;
3. It causes a sharp and quite intense pain ;
4. affects both sides of the head ;
5. The pain may be more intense in the back of the head ;
6. It can cause dizziness, a sense of instability, difficulty with balance, a feeling of being on the verge of fainting;
7. It may be accompanied by ringing in the ears or hearing loss.

Cough headache is defined as primary or secondary. In the first case, it appears following one or more coughs and does not have a clear origin, while in the second, it is due to the presence of a pathology. The most likely causes that can lead to secondary cough headache include:

1. a defect in the shape of the skull or the cerebellum ;
2. a brain aneurysm ;
3. a brain tumor ;
4. the loss of cerebrospinal fluid.

It is dicey that the cerebral pain brought about by the hack underlies one of these critical pathologies. In any case, on the off chance that the problem continues to happen, it is fundamental to research the peculiarity in order to reject any optional sicknesses, and to do as such, tests, for example, attractive reverberation imaging and spinal taps, are endorsed. The treatment will clearly rely upon the kind of cerebral pain present: in the main case, it will be sufficient to complete nasal washing, while in the second, a medical procedure might be necessary.

Read Also: Cardioaspirin During Pregnancy: When And Why To Take It

Is it possible to take cardio aspirin during pregnancy, and what procedures must be followed? Is it true that there are contraindications to keep in mind? Here’s what you need to know about the topic.

What Is Cardio Aspirin Used For During Pregnancy?

Cardioaspirin is a drug that contains a low percentage of acetylsalicylic acid (equal to 100 mg) and has an antiplatelet function. It is prescribed with the aim of preventing the formation of thrombus inside the blood vessels, and during gestation, it is recommended for the prevention of preeclampsia in pregnant women.  In reality, the use of this active ingredient during pregnancy is quite debated because, although there are cases in which it is beneficial, it must be kept in mind that its administration is not risk-free. Generally speaking, the administration of cardio aspirin during pregnancy is recommended only to women who really need it and not as a form of prevention. 

Cardioaspirin performs a dual function: on the one hand, it inhibits the aggregation of platelets, and on the other, it has an anti-inflammatory effect. In addition to the treatment of preeclampsia, this drug is also recommended for the prevention of placental abruption in situations where there is growth retardation and to reduce the possibility of miscarriages. Preeclampsia, also called preeclampsia, is a pathology that affects 2% to 8% of pregnant women and represents a condition that should not be underestimated, given that it can cause alterations in fetal development, growth delays, hemolysis, thrombocytopenia, and functional problems, of the kidneys and liver. 

Cardioaspirin and pregnancy: when it is essential to take it

The relationship between anticardiolipin and pregnancy is much debated because, while on the one hand, this drug is essential for some categories of women, on others, it can cause side effects that should not be underestimated.  The medicine is usually recommended in subjects who present signs of risk or after the woman has carried out the combined test, which is a screening test which is carried out during the first trimester of gestation and which is used to understand what the chances are that the pregnant woman will develop a condition of preeclampsia or fetal restriction. 

The risk factors that can affect this condition, and which therefore may make the use of cardio aspirin necessary, are:

1. chronic hypertension ;
2. obesity or, in any case, a BMI greater than 30;
3. having already suffered from preeclampsia in a previous pregnancy;
4. diabetes ;
5. s antiphospholipid antibody syndrome ;
6. kidney disease ;
7. autoimmune diseases, such as systemic lupus;
8. twin pregnancy ;
9. age over 40 ;
10. pregnancy obtained through assisted reproduction ;
11. Multiple abortions. Multiple abortions (i.e., having had more than three abortions) can be caused by a condition called thrombophilia, and in this case, cardio aspirin represents a decidedly effective prevention method. The causes that can determine thrombophilia are numerous (ranging from lack of anticoagulant vitamins to genetic factors); however, in the presence of this pathology, the doctor may prescribe cardio aspirin at the beginning of pregnancy so as to reduce the risk of miscarriage.

The official guidelines on hypertension issued by  NICE (i.e., the English National Institute for Health and Clinical Excellence) recommend the use of cardio aspirin in all women who have a high risk of developing preeclampsia. However, it is not. It’s always easy to establish who belongs to this category. 

Although the risk factors for preeclampsia are pretty limited, it is essential to identify this condition as soon as possible and implement appropriate treatment. In fact, to be effective as a preventative, cardio aspirin must be taken before 12-16 weeks of pregnancy. For this reason, scientific research is developing increasingly precise screening tests capable of identifying the woman’s situation and suggesting whether or not to administer the drug. 

Currently, attempts are being made to establish whether or not a woman has the possibility of developing preeclampsia through tests on placental proteins and Doppler flowmetry of the uterine and umbilical arteries; both methods, however, do not give 100% sure results but offer an estimate of the presumed risk.

Cardioaspirin During Pregnancy: Dosage And Method Of Administration

Once we have seen what cardio aspirin is used for during pregnancy and why taking it, in some cases, is so essential, emphasis should be placed on how it is taken. For the preventive effect to be efficient, in fact, the drug must be administered before 12 weeks, and in any case, no later than 16 weeks; in this very first phase of embryonic life, in fact, the formation of the placenta takes place, and the medicine can carry out a contrasting action for the development of future problems.

Obviously, only the doctor will be able to indicate the dosage to be taken, which generally ranges from 50mg to 160 mg per day ), as if at low levels  (and only for the time indicated by the professional), this drug is safe, if exceeds the quantity, alterations of the amniotic fluid and congenital malformations could occur.  Cardiopirin during pregnancy should be taken until the doctor decides, but in any case, it will be suspended a few weeks before the expected date of birth.

Contraindications Of Cardio Aspirin During Pregnancy

Although cardio aspirin during pregnancy is essential in many situations, it still has some contraindications to keep in mind. Like all medicines, it can cause side effects, which include:

1. placental abruption ;
2. allergic reactions ;
3. bleeding ;
4. Hemorrhages in the fetus in conjunction with childbirth if the drug has not been suspended in time;
5. Alterations in the correct functioning of the gastrointestinal system; in fact, for this very reason, it is advisable to take cardio aspirin on a full stomach or to have a gastroprotective prescribed ;
6. headache ;
7. dizziness;
8. ear and labyrinth pathologies ;
9. respiratory, thoracic, and mediastinal pathologies, which range from asthmatic syndrome to nasal congestion and epistaxis);
10. cardiac pathologies
11. Conjunctivitis.

The risk of side effects is present. Therefore, it is recommended to take the medicine only in cases where it is really needed and only after a personalized risk assessment. Taking cardio aspirin during pregnancy should be stopped immediately if the woman undergoes surgery or  if allergic reactions occur, which may include:

1. hives ;
2. vaginal bleeding ;
3. frequent epistaxis ;
4. placenta previa.

Acetylsalicylic Acid During Pregnancy

Acetylsalicylic acid is the active ingredient common to both aspirin and cardio aspirin and belongs to the group of non-steroidal anti-inflammatory drugs, i.e., the so-called NSAIDs. It actually prevents platelet aggregation by blocking the synthesis of thromboxane A2 in platelets. Acetylsalicylic acid inhibits cyclo-oxygenase one, and this leads to those who take it:

1. a reduction in  ongoing inflammation;
2. an antipyretic effect ;
3. a pain-relieving effect ;
4. an anti-aggregating effect on platelets.

Cardioasprin is prescribed to pregnant women by virtue of its antithrombotic function, and for this reason, it is recommended to take it in the form of tablets to be introduced orally capable of slowly releasing the active ingredient; this is only partially metabolized by intestinal enzymes and allows the body to exploit its antithrombotic capacity rather than its antipyretic or analgesic one.

Unlike low-dose cardio aspirin, which plays a fundamental role in the prevention of pregnancies, as regards aspirin during pregnancy, it is not recommended to take it in the first weeks of gestation, as it could increase the risk of miscarriage and gastroschisis (i.e., a malformation of the fetal stomach). Although there are still no studies in this sense, pregnant women are recommended to take an active ingredient considered safer, such as paracetamol, rather than NSAID drugs so as to avoid any possible risk.  Aspirin during pregnancy, however, should also be avoided in the third trimester: after 30-32 weeks of gestation, in fact, it can cause the closure of the Botallo duct, a blood vessel essential for the survival of the fetus.

Read Also: Side Effects Of Ashwagandha As A Dietary Supplement

Ashwagandha, referred to deductively as Withania somnifera, is an essential therapeutic spice in Ayurveda, India’s conventional arrangement of medication. For centuries, it has been utilized for its adaptogenic properties, assisting the body with overseeing pressure. Notwithstanding its impacts on pressure and uneasiness, Ashwagandha offers various medical advantages, especially for skin and hair, and works on mental execution. A few brands like Nutrimuscle, Nutripure, Nutrixeal, or Sunday Regular sell ashwagandha supplements. Be that as it may, little data is accessible on its possible secondary effects or collaborations with meds.

Side Effects And Contraindications

Despite the fact that Ashwagandha is viewed as safe for most grown-ups when taken in suggested portions, a few secondary effects might happen, including minor gastrointestinal surprises like the runs and heaving, tiredness, and, in uncommon cases, hypersensitive responses. Contraindications incorporate the accompanying circumstances:

Pregnancy And Breastfeeding

The use of Ashwagandha during pregnancy and breastfeeding requires special consideration due to the lack of sufficient data on its safety in these conditions. The active ingredients in Ashwagandha may cross the placental barrier or be excreted in breast milk, raising concerns about the potential impact on fetal development or infant health.

Animal studies have indicated potentially harmful effects on embryonic development, although human data remains limited. Caution is all the more justified as the effects on hormonal balance induced by Ashwagandha can affect pregnancy. The lack of extensive clinical research on pregnant women means that the potential risks to the fetus are not well understood, leading to a general recommendation to avoid its use during this period.

When it comes to breastfeeding, there needs to be more information available on the safety of Ashwagandha. The herb’s active compounds could be transferred to infants through breast milk, with unknown consequences for the child’s health and development. In the absence of studies confirming the safety of Ashwagandha during breastfeeding, caution recommends avoiding its use.

The Days Before Surgery

Using Ashwagandha before surgery requires special care due to its potential effects on the cardiovascular system, nervous system, and blood clotting. Here is why it is advisable to stop taking Ashwagandha before surgery:

1. Effects on Blood Pressure: Because Ashwagandha may act on the cardiovascular system, potentially lowering blood pressure in some individuals, its use before surgery could interfere with blood pressure management during surgery. Hemodynamic stability is crucial during surgery, and any unexpected fluctuations in blood pressure can present additional challenges for the surgical team.
2. Interactions with anesthetics and other perioperative medications: Ashwagandha may interact with medicines used during surgery, including anesthetics and sedatives, potentially increasing their effect. This could make it more challenging to control sedation and pain during and after surgery. Additionally, since Ashwagandha may affect drug metabolism, there is a risk of unanticipated interactions with other medications administered around the time of surgery.

Interaction with drugs

Ashwagandha is a medicinal plant valued for its many health benefits, but it can interact with certain medications, changing their effectiveness or exacerbating their side effects. Here is an overview of the main categories of drugs that Ashwagandha could potentially interact with:

Sedatives such as benzodiazepines, barbiturates, and certain sleeping pills 

The interaction between Ashwagandha and sedatives, including benzodiazepines, barbiturates, and other sleep aids, raises essential considerations due to Ashwagandha’s calming and anxiolytic properties. This medicinal plant is traditionally used for its stress-reducing and sleep-enhancing effects, attributable to its ability to modulate neurochemical pathways, including enhancing the activity of the inhibitory neurotransmitter GABA (gamma-aminobutyric acid). 

Taking Ashwagandha concomitantly with sedative medications, which also exert their effects by facilitating GABA activity or depressing the central nervous system, can potentially amplify the overall soothing effect. This could increase the risk of excessive sedation, drowsiness, difficulty concentrating, or even depressive respiratory effects in some individuals.

OADs Or Oral Antidiabetics

Ashwagandha is recognized for its adaptogenic properties and its potential to positively influence several aspects of health, including glucose metabolism, making it relevant for people who have diabetes. Preclinical studies suggest that Ashwagandha may help reduce blood glucose levels, attributable to its ability to improve insulin sensitivity and promote efficient use of glucose by cells. However, this hypoglycemic action may interact with oral antidiabetic medications, such as metformin or sulfonylureas, which are designed to control blood sugar levels. Concomitant use of Ashwagandha with these medications could lead to hypoglycemia, a condition where blood sugar drops to a dangerously low level.

Medications For Hypertension

The interaction between ashwagandha and blood pressure medications requires special attention due to Ashwagandha’s potential effects on regulating blood pressure. Ashwagandha is known for its adaptogenic properties, including the ability to influence the cardiovascular and endocrine systems, which can indirectly affect blood pressure. Although research is still ongoing to fully understand its mechanism of action, some studies suggest that Ashwagandha, like other plants, may exert a hypotensive effect, in part through its ability to reduce stress and anxiety, which are factors contributing to hypertension. 

The combined use of Ashwagandha with antihypertensive medications, such as angiotensin-converting enzyme inhibitors (ACEIs), beta-blockers, or diuretics, could enhance the blood pressure-lowering effect. Arterial pressure. This can lead to hypotension, a drop in blood pressure below normal levels, which can cause symptoms such as dizziness, fatigue, nausea, or even an increased risk of falls. In some individuals, especially older people or those with underlying cardiovascular conditions.

Immunosuppressants

The interaction between Ashwagandha and immunosuppressants deserves special attention due to its potential immunomodulatory properties. ThAshwagandha is traditionally used for its benefits in strengthening the immune system, thanks to its ability to increase the production of immune cells and improve the overall immune response. However, for people taking immunosuppressants, often prescribed after an organ transplant to prevent rejection of the transplanted organ or to treat certain autoimmune diseases, using ashwagandha couAshwagandhaks.

Immunosuppressants work by reducing the activity of the immune system to prevent the body from attacking the transplanted organ or overreacting to its cells in autoimmune diseases. The introduction of Ashwagandha, with lasting effects on the immune system, could counteract the effect of immunosuppressive medications, thereby increasing the risk of transplant rejection or exacerbation of autoimmune symptoms.

Thyroid Medications

The interaction between Ashwagandha and Ashwagandhas used to treat hyperthyroidism requires careful analysis due to the potential effects of Ashwagandha on Ashwagandha Action. Ashwagandha is known for its adaptogenic properties, including the ability to influence hormone levels in the body, which can impact thyroid function.

Preliminary research suggests that Ashwagandha may secrete thyroid hormones, including thyroxine (T4) and possibly triiodothyronine (T3), which is beneficial in cases of hypothyroidism or low thyroid activity. However, for individuals suffering from hyperthyroidism, a condition characterized by excessive production of thyroid hormones, there are concerns about adding a supplement that could further increase thyroid hormone levels.

Hyperthyroid medications, such as methimazole or propylthiouracil, are prescribed to reduce the activity of the thyroid gland and decrease the production of thyroid hormones. Concomitant use of Ashwagandha Ashwagandha increases thyroid hormone production and could interfere with the action of these medications, making treatment for hyperthyroidism less effective. This could lead to insufficient management of hyperthyroidism, with increased risks of symptoms such as tachycardia, weight loss, insomnia, and other complications.

Conclusion

In spite of the fact that Ashwagandha is alright for the vast majority when utilized suitably, it is fundamental to know about its possible secondary effects and medication cooperation. Similarly, as with any enhancement, the most reasonable methodology is to begin with low portions and incremental steps while observing the body’s reactions.

Read Also: Winter Depression? Watch Your Nutrition

Seasonal affective disorders, also known by the acronym SAD (Seasonal Affective Disorders), have for some time been a clinical profile recognized and studied throughout the world. The best-known form of these disorders is called ” winter depression.” This disorder manifests itself periodically in the period between September and April, with peaks especially in December, January, and February. Its incidence is estimated at around 2-3 percent of the European adult population, with higher peaks in the Scandinavian countries (due to the long dark period that characterizes the winters of the populations of Northern Europe), and it affects women more than men. There are also numerous people affected by a milder form of SAD called “winter blues.”

What Are The Symptoms?

SAD manifests itself with hypersomnia or lethargy, which is excessive sleepiness that persists for at least a month. The symptoms are lowered mood, stimulation of appetite (particularly the consumption of carbohydrates and consequent weight gain), loss of libido, psychomotor slowing, poor concentration, irritability, mood swings, excessive feelings of guilt, and anxiety. 

Furthermore, for it to indeed be seasonal depression, the symptoms described must not be linked to other psychological or social causes, such as unemployment, bereavement, separation, commitments sc, school problems, etc. According to clinicians, those suffering from this form of depression should instead enjoy well-being in the spring season. However, winter depression would still be more frequent in subjects already predisposed to depressive changes in mood.

What Are The Causes?

The factors that cause this pathology are partially transparent. The most accredited theory on the origin of winter depression is that of an alteration of the internal biorhythm, which in turn is regulated by the light-dark rhythm. This anomaly would cause variations in the secretion of some hormones and neurotransmitters involved in mood. The lack of sunlight at an organic level would lead to an abnormal production of serotonin, a chemical mediator in the brain that serves to control mood. One cause of the lower production is linked to a deficiency of vitamin D, which is synthesized in the body when the skin is exposed to the sun’s ultraviolet rays.

The deficiency of this vitamin (scarcely present in foods although present in butter, milk, and dairy products) leads to a fluctuating mood and a feeling of sadness and apathy. Other studies argue that the cause may be due to an increase in melatonin levels, a hormone produced by the pineal gland (epiphysis), which increases in the presence of darkness and is responsible for inducing sleep; in fact, it has been found that some people who suffer from SAD have higher melatonin levels in winter. One explanation does not exclude the other.

Nutrition As Part Of Therapy

Often, to compensate for the lack of well-being offered naturally by exposure to the sun, we resort to foods that are unhealthy for our bodies and to the abuse of alcohol and smoking. In the winter months, both due to the cold and the increase in hours spent at home and seasonal depression, there is a greater propensity to ” emotional eating, “the classic binge triggered more by lousy mood, boredom, and stormy weather than by hunger. 

While on the one hand, overeating unhealthy foods can help lift one’s mood in the short term, it is also true that they can subsequently influence one’s mood with a sense of guilt for not having resisted the temptation and can cause turn into a vicious circle of dependence, nervousness and lousy mood (physical and mental dissatisfaction). Food, if selected wisely, can instead be an ally in the treatment of seasonal depression. 

It is recognized that some foods have valuable properties to free ourselves from a sad and distressing state of mind. Therefore, we need to know which foods we can consume and how. Since tryptophan is a precursor of serotonin, which we have seen is responsible for this disorder, eating foods rich in this amino acid helps to stabilize mood and make us feel better. 

Mineral salts (such as magnesium and zinc ) and some vitamins ( folic acid and folates, vitamins E and C ) are also essential for increasing good mood. A balanced diet, varied and complete with macro and micronutrients, is also able to satisfy the daily requirement of all the substances that can improve the symptoms of SAD, nutrients which obviously have other vital functions as well as being natural remedies to relieve the humor.

Tryptophan

Being an essential amino acid (it can only be taken from foods), it is mainly found in foods rich in proteins of both animal and vegetable origin: mature cheeses, red or white meat, liver, salami, speck, raw ham, fish and mussels, eggs, dried sweet almonds, legumes, roasted peanuts, pine nuts and also in pumpkin seeds, flax seeds, etc.

Magnesium

It is a prevalent mineral in nature. It is found mainly in foods of animal origin, but also in some vegetables, which are particularly rich in it: fish eggs, oily dried fruit, and edible seeds (the same one that provides tryptophan), but they contain exciting quantities also coffee in the cup (bar or mocha), Grana Padano, chestnut flour, fish and mussels.

Zinc

It is found in high quantities in oysters, wheat germ and whole grains, Grana Padano, and then again: trout, liver, fatty meat, oily dried fruit, aromatic herbs, meat in general, cheeses, mollusks, and cephalopods.

Folates And Folic Acid

Folates are vitamins (also called B9, vitamin M, and folacin) necessary to produce serotonin; they are water-soluble and easily perishable during cooking. Folic acid, on the other hand, is a chemically synthesized molecule present in supplements; in situations such as pregnancy or cases of depression, it is usually prescribed as a supplement. The foods that mainly contain folate are chicken livers and giblets, liver, wheat germ, and also whole grains, aromatic leaf herbs, escarole, spinach, and legumes.

Vitamin E

It is a fat-soluble vitamin and is found mainly in seed oils such as wheat germ oil, sunflower, corn, rice, soybean, olive, peanut, dried sweet almonds, and hazelnuts.

C Vitamin

It is a water-soluble vitamin, easily perishable because it is also thermosensitive and photosensitive; for this reason, foods containing it should be eaten immediately as soon as they are peeled or squeezed and cut and preserved as little as possible. C is found mainly in vegetables: red or yellow peppers, hot peppers, lettuce, endive and tomatoes. In fruit, it is found primarily in kiwi, papaya, strawberries, and citrus fruits.

What To Put On The Table In Winter

In some foods, there are exciting quantities of the macro and micronutrients mentioned, and also other protective nutrients that promote health; it is, therefore, advisable that during the winter period on our tables, there is never a shortage of:

Grana Padano

A 50-gram portion of this cheese provides 155 mg of tryptophan, 32 mg of magnesium, 5 mg of zinc, and 584 mg of calcium, which can help fight depression because it also has a relaxing effect. In this cheese, there are also significant quantities of B vitamins and vitamins A and E. As well as a second course or aperitif, a grated spoonful (10 g) contributes to the daily requirement of protective and essential nutrients.

Dried Fruit

Rich in omega-3 and magnesium, a nutrient capable of influencing the production of neurochemical substances that affect mood, small quantities are sufficient to make an excellent contribution, for example at breakfast in yogurt, as a snack, or in salads, but also added in risottos and sauces, dried fruit represents an effective natural remedy against seasonal depression and allows you to obtain tasty and healthy dishes. Thanks to its low glycemic index, dried fruit is capable of satiating and keeping blood sugar levels constant.

Citrus Fruits

In citrus fruits, we find vitamin C and folate together, as well as other antioxidants, such as limonene, present in the white part of the fruits. In winter, as there is not a wide choice of fruit as there is in the summer season, it is necessary to use seasonal fruit rich in nutrients, such as citrus fruits. However, those suffering from gastroesophageal reflux may not tolerate its consumption; in this case, it is still good to consume three fruits a day, such as persimmons and apples, to guarantee the correct intake of mineral salts, vitamins, and antioxidants.

Dark Green Leafy Vegetables

Rich in folate and magnesium, both linked to the production of serotonin, they should always be present as a side dish to main meals. Those taking anticoagulant therapy must be careful not to overeat this type of vegetable, which is also rich in vitamin K. Other vegetables that play a leading role in the natural treatment of seasonal depression are mushrooms and cauliflower. Mushrooms are rich in selenium, and it has been shown that a selenium deficiency can promote the onset of depression. Cauliflower, on the other hand, is rich in gusts, which we have already seen is helpful in preventing depression. Still, it is also low in calories: a cruciferous vegetable created for mood and figure.

Whole Grains And Cereals

They are slow-absorbed carbohydrates that constantly stimulate the synthesis of serotonin. In particular, whole oatmeal promotes the production of serotonin and helps us feel good.

Seeds

Flax, pumpkin, hemp, etc., are eaten in small quantities. Consequently, their nutrient supply is limited, but the seeds contain many valuable substances against depression: omega-3 fatty acids, zinc, tryptophan, magnesium, calcium, selenium, iron, B vitamins, as well as E. The seeds are a real panacea for our mind; they lift the mood and act as natural remedies against anxiety in the body, and they are also effective against phobias. As well as being nutritious, they are crunchy and tasty, therefore excellent for dressing salads or adding to bread, muffins, and biscuits; but be careful, on average, they provide 500 Kcal per 100 grams.

Chocolate

Rich in polyphenols and potent antioxidants capable of improving mood, bitter extra dark chocolate, if taken in moderation, is an excellent natural remedy against winter depression. It contains phenylethylamine, a substance similar to serotonin, which decreases the production of cortisone, the stress hormone. To enjoy its effects, prefer the one composed of 70% cocoa.

Physical Activity

Depression in general, even winter depression, leads to a sedentary lifestyle, and the lack of physical activity worsens the depressive state. Physical activity, on the other hand, induces the release of endorphins, neurotransmitters that reduce the anxiety often present in depression, reduces the level of cortisol in the blood, the hormone involved in stress and depression, makes you see life more positively, raises self -esteem, and increases serotonin levels. 

Not moving and staying indoors certainly does not promote socialization and brings melancholy. Those who suffer from SAD should instead leave the house, hang out with friends, taking the opportunity to walk, cycle, and move around. However, physical activity has essential effects if performed constantly: 150 minutes a week (optimal 300) of aerobic activity and muscle toning exercises not only help fight depression but allow you to gain health and beauty.

Read Also: 5 Makeup Tips To Follow To Look Your Best On Valentine’s Day

Depression is a mood disorder that ranges from the so-called minor depression, with the constant presence of mild symptoms (dysthymia), to a fundamental psychopathology called significant depression. When the mood is not a passing state of mind but recurrent and also accompanied by low self-esteem, we can talk about depression, especially when there is a significant compromise in the person’s life in the individual, professional, relational, or social. If, for general health, a balanced diet prevents and helps treat diseases, in the case of depression, it is necessary to focus on the recommended intake of certain nutrients that act on the proper functioning of the nervous system.

B Vitamins And Nervous System

B vitamins (B complex) are a set of water-soluble vitamins that play a crucial role in the correct functioning of the nervous system and the production of neurotransmitters, as well as playing an essential role in energy metabolism. B vitamin deficiencies may occur, especially in individuals with very restrictive diets, malabsorption, or other specific medical conditions. It is essential to maintain a balanced and varied diet to ensure an adequate supply of these vitamins, as they are involved in the synthesis and regulation of serotonin, dopamine, and norepinephrine, which are fundamental for mental well-being, emotional balance, and mental disorders.

The Properties Of Vitamins Of Group B

1. Vitamin B1 (Thiamine): Vitamin B1 is associated with sugar digestion and the handling of energy particles. It likewise adds to the ordinary working of the sensory system. It is tracked down in many plant and creature food varieties: it is incredibly wealthy in entire grains, in sensible amounts in dried vegetables, in dried nuts ( pecans, hazelnuts, pistachios), and in pork and its subsidiaries.
2. Vitamin B2 (Riboflavin): Vitamin B2 is involved in cellular energy metabolism and plays a vital role in maintaining the health of the eyes, skin, and mucous membranes. It is found in Offal, milk, and cheeses such as Grana Padano DOP, which provides 0.36/100 mg. Reasonable quantities are also found in eggs and green leafy vegetables.
3. Vitamin B3 (Niacin or PP): Vitamin B3 is involved in energy metabolism, steroid hormone synthesis, and nervous system health. The body can also produce it from tryptophan, an essential amino acid; it is present in significant quantities in Offal, fish products, all meats, and their derivatives, such as raw ham. The severe vitamin deficiency. PP can cause pellagra.
4. Vitamin B5 (Pantothenic acid): Vitamin B5 is engaged with energy digestion and the union of chemicals and cholesterol. It is tracked down in Offal, egg yolk, fish, new and saved meat, milk and its subsidiaries, and vegetables. Pantothenic corrosive inadequacy is exceptionally uncommon, which is the reason when it is available, it is related to a lack of different supplements.
5. Vitamin B6 (Pyridoxine): Vitamin B6 is involved in the metabolism of proteins and amino acids, in the synthesis of neurotransmitters such as serotonin, and in the formation of red blood cells. Vitamin B6 is contained in numerous foods: it is found mainly in meat and Offal, in fatty fish such as blue fish and salmon, in whole grain flours, in dried nuts, in legumes, in milk, and its derivatives.
6. Vitamin B7 (Biotin) is involved in the metabolism of sugars, fats, and proteins. Assumes a part in the soundness of hair, skin, and nails. It is found mainly in bananas, nuts, brewer’s yeast, whole grains, egg yolk, and liver.
7. Vitamin B9 (Folic acid): Folic acid is essential for DNA synthesis and the formation of red blood cells. It is especially crucial during pregnancy for the proper development of the neural tube of the fetus. It is found in brewer’s yeast, green leafy vegetables, liver, fresh legumes, and whole grains rich in vitamin C.
8. Vitamin B12 (Cobalamin): Vitamin B12 is involved in the formation of red blood cells, in the health of the nervous system, in the formation of myelin, and metabolism; it also acts on the metabolism of homocysteine, the excess of which can damage the cardiovascular system. The primary food sources of vitamins. B12 is animal offal (especially liver), fishing products (fish, mollusks, crustaceans), egg yolk, and cheeses such as Grana Padano DOP; in a 50g portion of this cheese, there are 0.75 µg of vit.B12, which satisfy approximately 38% of the daily requirement of an adult, corresponding to 2 µg for women and men)

Why Vitamins Are Essential For Depression

Lack of B nutrients can hinder the typical capability of the sensory system and may add to the turn of events or deteriorating side effects of sadness. In any case, it is fundamental to underline that downturn is a complicated and multifactorial condition, and vitamin B deficiency might be only one of many elements adding to its etiology or course.

Other typical reasons for misery incorporate hereditary inclination factors, neurological dysfunctions, hormonal uneven characters, ecological variables, sociocultural molding, and individual mental pressure. Assume you experience the ill effects of sadness and suspect a B lack of nutrients. It is fundamental to counsel a specialist or medical care professional for an exact assessment and a suitable therapy plan, including nutrient enhancements.

Read Also: Constipation In Children: What To Do

Constipation, or constipation, is a relatively frequent disorder in children; it can be excruciating and stressful and often makes both children and parents nervous. It occurs when the feces descend too slowly along the colon, losing much of the water from which they are made, which is absorbed by the intestine: in this way, they become hard, and the child struggles to expel them.

1. A child may be considered constipated if he goes to the bathroom less than three times a week or if passing stool is difficult or painful  (due to hard stool)  for at least two weeks.

In most cases, constipation is functional, i.e., not linked to organic intestinal or extra-intestinal pathologies. Therefore, there is no reason to panic immediately. Some behavioral and nutritional measures can help you manage your baby’s lazy bowel.

Why Do Children Get Constipation?

The most frequent cause of constipation among children aged 2-4 years is functional fecal retention. It appears when the child, for at least three months, goes to the bathroom less than twice a week, purposely adopting a posture that does not facilitate, or even avoids, defecation. 

This happens because, following an unpleasant or painful experience related to the expulsion of feces (e.g., early or coercive potty training, interruption of games, discomfort in using school toilets, presence of anal fissures, etc.), the child may be afraid of going to the bathroom and tensions may arise when it is time to “poop.” 

Furthermore, if the child is constipated, the evacuation will be annoying or painful; this can activate a vicious circle: the more it hurts, the more the child resists retaining the stool, the more constipation increases, the more it hurts, and so on. Other prevalent causes of constipation in childhood can be:

1. Poor daily physical activity  ;
2. A diet too low in  fiber ;
3. Inadequate water consumption ( dehydration );
4. Emotional stress.
5. Symptoms of constipation
6. Frequent abdominal pain or cramps;
7. Abdominal tension and swelling ;
8. Sense of constipation or intestinal obstruction;
9. Stool hard and goatish;
10. Effort during evacuation;
11. The sensation of incomplete emptying of the intestine after passing stool;
12. Dirty panties or briefs;
13. Irritability, nervousness;
14. Lack of appetite.

Remember that some diseases may also have constipation among their signs and symptoms. This can happen in the case of cystic fibrosis,  Hirschsprung’s disease,  neuromuscular diseases, perianal fistulas typical of  Crohn’s disease,  food allergies,  celiac disease, and hypothyroidism. Therefore, if the child’s constipation continues for a long time, it is best to contact the pediatrician, who will carry out the necessary investigations.

Bowel Habits Of A Healthy Child

The following  evacuation behaviors  can be considered entirely normal :

1. The child, during the evacuation, makes sounds of effort (it almost seems like he is grunting); he may also have a red face and swollen neck veins;
2. Bowels will begin to decrease in frequency around two months to three years of age; then, you will notice that the new norm will be about one bowel movement per day.

What To Do If The Child Is Constipated

1. Increase fiber. Gradually add a little more fiber ( whole grains,  fruit, vegetables, dried fruit, etc.) into your little one’s diet every day so their intestines will have time to get used to the new diet.

• Offer at least two servings of fruit a day.
• Offer your son or daughter some prune juice  (ideally without sugar ), as it is a gentle, natural laxative that can work well. Too much sugar in children’s diet is harmful; here, you can calculate for free how much your son or daughter eats every day and how much they should eat to stay healthy.
• Offer at least two portions of seasonal vegetables every day. Children usually don’t like vegetables very much, especially the younger ones. One way to make him appreciate them more is to prepare soups or creams with lots of colorful vegetables, to be seasoned with a drizzle of raw extra virgin olive oil and a teaspoon of grated Grana Padano DOP  instead of salt. This cheese is the richest in calcium among the most commonly consumed ones, an essential mineral for the development of children’s bones and teeth; it also provides proteins with high biological value  (including the nine essential amino acids) and nutrients for correct growth such as vitamin B12, phosphorus, and zinc. Velvety soups also allow the child to consume a lot of water, an excellent ally against constipation.
• Opt for less processed grains  (e.g., whole-wheat pasta, whole-grain bread, etc.) rather than refined grains, such as cornflakes and white bread.
• Avoid foods that increase the consistency of the stool, such as too many bananas  (especially the greener and unripe ones),  apples  (especially if eaten peeled),  potatoes,  carrots, and rice, as they could have a “binding” effect on the stool of some children.

2. Increase the water. Drinking lots of water and eating lots of fiber are the first dietary behaviors to implement when constipation is present. Remember that as you increase your son or daughter’s fiber intake, you should also increase their water intake. According to the LARN (Reference Intake Levels of Nutrients and Energy), from 1 to 3 years old, children need, on average, 1200 ml of liquids per day. This recommendation includes water from all sources: drinking water, other drinks (chamomile, infusions, etc.), and food, which represents approximately 20-30% of the total. Remember that, at this age, a child should drink about five medium 200ml glasses of plain water per day.
3. Promote physical activity. Physical activity, along with the proper diet, can help reduce the amount of time it takes for food to pass through the intestines. Therefore, encourage your child to move more!

• For children aged 1 to 4 years, 180 minutes of physical activity per day  (which may also include playing ) are recommended, with at least  60 minutes of energetic activity  (e.g., jumping, running, playing football, etc.). Read this article to find out what sporting activity you can do with your children.
• Do not let your son or daughter sit still for more than an hour (e.g., in a pram, stroller, etc.). Invite the boy or girl to walk with you.
• The time spent in front of the TV – and screens in general – should be less than an hour a day, even better if less.

4. Observe whether he voluntarily retains his stool. Voluntary stool retention is perhaps the most common cause of constipation in children 2-4 years of age. Up to a certain point in life, when a child needs to defecate, he can freely use the diaper. Then, in the future in time, he will be asked to control the need to poo to potty train him. Between 18 and 36 months, in most cases, children learn to stay dry and not get dirty, following a gradual process in which it is essential that parents do not coercively impose information and new habits and that they are always accompanied by mechanisms of gratification,  never of punishment. Severe potty training can cause constipation even in children with previously utterly regular bowel movements.
5. Keep bathroom time peaceful. Eating usually causes a bowel urge (known as the gastro-colic reflex) within 30 to 60 minutes. Your child should sit on the toilet or potty after breakfast, lunch, and dinner,  even if he doesn’t feel the need to go to the bathroom. It would help if you allowed him to sit for 3 to 5 minutes – using a kitchen timer can avoid arguments about how much time has passed. For example, serve breakfast early in the morning so the child will have time to feel the intestinal urge and defecate at home before running to school.
6. Consider taking medications. There are several medications or other remedies that can help treat or manage chronic constipation in children. Medications may include laxatives or intestinal motility agents. It is essential, however,  to talk to your family pediatrician to find the proper medication for your son or daughter.

When Contacting Your Pediatrician

While constipation is generally not a dangerous health condition, there are some red flags to watch out for! Contact your pediatrician if your child, along with constipation, has: Blood in the stool;

1. Blood during cleaning of the anus;
2. Fever or vomiting;
3. Poor growth ;
4. Dehydration (dark urine, significant reduction in the number of wet diapers, dry skin, dry lips, and sunken eyes);
5. Anal fissures.

A pediatric dietitian can help you create a personalized food plan for your little boy or girl, with practical advice that adapts to his or her needs and the needs of the entire family in order to regain intestinal well-being.

Read Also: Inflamed Intestine And Back Pain: Causes And Remedies

Sleep is a fundamental part of children’s day and plays a vital role in promoting optimal psychological and physical health for correct growth. Sleeping the proper hours a night, having a regular sleep-wake rhythm, and a good night’s rest are, in fact, all factors that positively impact the well-being of children and adolescents.

1. Sleep, in particular, allows children to:
2. Grow and develop in the right way ;
3. Improve school learning ;
4. Strengthen memory ;
5. Making synapses (i.e., the points of contact between nerve cells that propagate impulses to the organism) more efficient;
6. Strengthen immune defenses.

Reasons Why Children Don’t Sleep

It often happens that children do not want to sleep, that they wake up several times during the night with difficulty falling back to sleep, or that they have nightmares or night terrors that prevent them from sleeping for the correct hours.

In Young Children (Newborns And Infants)

becoming increasingly aware of themselves and their relationship with their parents can cause a state of temporary anxiety that can make it difficult to fall asleep or can generate nightmares. However, restless sleep is not necessarily a bad sign. Sometimes, in fact, small children can have difficulty sleeping if they are very excited  ( adrenaline ) from the new activities and discoveries of the day; their brain continues to be “stimulated” even at night. Furthermore, the teething phase is excruciating for many children, and the growth of a new tooth can disturb the sleep of the little one who, for the first time, feels a foreign body in the mouth. In general, therefore, fragmented sleep in newborns and infants is an entirely normal phenomenon, which can depend on essential needs such as hunger, thirst, physical pain (e.g., teething, minor colic, etc.), or even on request for human contact and reassurance from the parent.

In children Aged 3-5 Years

It often happens that children of this age, after being put to bed by their mother or father, wake up and immediately call their parents because they are afraid of the dark. Don’t worry; it is an entirely normal phase in children’s development, which, in many cases, is due to the greater awareness of becoming a little more independent  (mum and dad leave the child alone to sleep). Going to bed and falling asleep can represent a “detachment” from the parents for the child, and this can frighten him, especially during the night’s rest. The parents’ task, in these cases, is to help their child overcome these moments, to grow and acquire more and more independence by staying close to him and making him understand that nothing happens if he stays sleeping for a few hours in his bed halo.

In Children Aged 6-10 Years

Older children often exhibit active resistance to sleep, that is, a genuine attitude of rebellion, almost defiance, towards their parents. In fact, if the child has spent a day full of intense activities, if the time he spends with his parents is reserved only for the evening hours, or if he has worries or anxiety about the school day that awaits him, he may refuse to sleep. In this case, it is best for parents not to give in to provocations but to explain to their son or daughter why she needs to rest and what happens if she doesn’t, listening to him/her and reassuring him/her.

In Adolescents

The combination of some internal factors, such as the high “hormonal storm”  typical of this phase of growth, and external factors, such as social relationships with friends, classmates or sports mates, interests, going out, etc., can alter the sleep-wake rhythm of children, who will tend to fall asleep late in the evening and, consequently, wake up late in the morning. It is best not to underestimate this attitude as it can sometimes lead to natural insomnia: read this article to find out how to combat it.

What To Do When Kids Don’t Want To Sleep?

Managing the tantrums and cries of children who don’t want to sleep is not easy, but you can help yourself by following these two tips.

1. Create a bedtime ritual.
2. For example, the child must brush his teeth, lie down with his favorite stuffed animal, and listen to a bedtime story. The toys that children use to sleep are significant objects that give them security and reassurance when they have to leave their parents to rest. In a certain sense, they must be ready to “lose control.” The same reassurance function covers the bedtime story, the lullaby, reading a book, and the kiss of mum or dad who tucks you in.
3. Take care of sleep hygiene, but also the baby’s nutrition, as some foods provide beneficial nutrients for the sleep-wake cycle and can represent a precious natural aid.
4. Calcium, magnesium, and B vitamins promote relaxation of the body. Still, the amino acid tryptophan, in particular, encourages the production of melatonin, a hormone that regulates the circadian cycle (biological clock). Foods that contain all these promising nutrients are, for example, milk and its derivatives, such as Grana Padano DOP. This cheese is a concentrate of milk; it provides the most significant quantity of calcium among the most commonly consumed cheeses, an essential mineral for the development of children and teenagers; it also contains proteins of high biological value (including tryptophan) and is rich in vitamins such as A, those of group B (B2 and B12) and minerals essential for the immune defenses and brain activity of children, such as zinc, selenium, and magnesium. Therefore, drinking a small glass of warm milk a couple of hours before going to bed or consuming grated Grana Padano DOP (even instead of salt ) in baby food, first courses, or vegetable soups can help children and adolescents to be more relaxed, more inclined to sleep, obtaining a good restful sleep.

What To Avoid Going To Sleep

If you have children who struggle to fall asleep and throw tantrums when it’s time to go to bed, you can implement some strategies to solve the problem. We need to create the environment and conditions that protect and guarantee children’s sleep as much as possible. It is essential to maintain sleep hygiene and create a healthy routine before going to bed. The factors that can disturb the sleep of children and teenagers – therefore to be avoided – are:

1. Games and activities that require psychophysical excitement, such as fighting, games in which you have to run, play football, in which competition is created, etc. All activities that “overactivate” the brain rather than resting it. It is, therefore, better not to do them after 5 pm.
2. The use of TV, video games, smartphones, and tablets, as these devices create excessive brain stimuli that disturb sleep quality and duration. Furthermore, the blue lights emitted by these electronic devices can inhibit the release of melatonin (sleep hormone) and, therefore, make it more difficult to fall asleep.
3. Noisy and bright environments can prevent good rest. It is better to prefer a room that is as dark and quiet as possible. For children who are afraid of the dark, it is possible to put a small light in the bedroom, which will make them feel safer even when falling asleep.
4. They are drinking too many liquids before going to bed, as the child may wake up in the night needing to go to the bathroom and then have difficulty falling back to sleep. Avoid drinks, such as cola or tea, that contain caffeine, theine, or other stimulants, even in the sugar-free version. Remember that even if drunk in the morning, the exciting effect can persist until the evening and night.

Read Also: Sleep Apnea And Snoring Are Insufficient For The Heart

Does your partner complain because you snore and don’t let him sleep? Then, it’s time to try to solve the problem because snoring, as well as negatively affecting the couple’s relationship, can cause heart problems. In fact, snoring is often associated with sleep apnea, which increases the risk of heart disease.

What Is Sleep Apnea?

Sleep apnea is divided into OSAS, the English acronym for Obstructive Sleep Apnea Syndrome, in which the weight of the chest and the shape of the neck contribute to the blockage of the airways during the night. CSA Central Sleep Apnea, less common, is caused by a central neurological problem that causes the brain not to send movement orders to the diaphragm. The most common cause of sleep apnea is obstructive: one in five people suffer from it, especially men ( 34% of men, 17% of women ). However, it is estimated that over 80% of cases of moderate-severe OSAS are undiagnosed!

Why Is Snoring Bad For Your Heart?

During sleep, our body tends to reduce all its vital functions: heart rate, blood pressure and levels of stress hormones. Sleep disorders, such as snoring and apnoea, do not allow physiological rest and increase the risk of arterial hypertension, arrhythmias (altered heart rhythms, in particular, atrial fibrillation), heart failure (malfunctioning of the heart pump), heart disorders metabolism and mood. Snoring is typical of sleep apnea, a periodic interruption of the person’s breathing during sleep, with a frequency that can reach thirty times or more per hour. Not everyone who snores suffers from apnea, but those who suffer from snoring do.

Nocturnal sSnoring: Disturbs Sleep And Creates Cardiovascular Problems

Snoring disturbs sleep. Unrestful sleep is associated with various cardiovascular ( hypertension, atrial fibrillation, heart failure) as well as metabolic disorders that can lead to overweight, obesity and mood disorders. Furthermore, near the throat are located the carotid arteries, large arteries on the left and right of the neck, which carry oxygenated blood to the brain: scientific studies have shown that the vibrations caused by snoring are transmitted to the carotid arteries, which become inflamed and thicken their walls. The reduction in the caliber of the carotid arteries reduces the blood supply to the brain, a dangerous factor, especially during the night when blood pressure also drops.

Why Is Sleep Apnea Terrible For The heart?

Continuous micro-awakenings increase the sympathetic activity of the nervous system (the one that keeps us awake and active). Furthermore, OSAS causes an increase in intrathoracic negative pressure during sleep to cope with the reduction in the general oxygenation of our body. Over time, these mechanisms lead to reactive changes in our organism, in particular in the heart and arterial vessels. 

Those suffering from OSAS have a 2-4 times greater chance of developing arrhythmias, a 30% risk of having heart problems and a 140% risk of developing heart failure, as well as having a greater risk of stroke. Additionally, nocturnal airway obstruction leads to difficulty concentrating and memory, daytime drowsiness, and problems with adenoids or tonsillitis.

What Does It Favor? Obstructive Sleep Apnea

One of the significant risk factors for OSAS is being overweight: fat reduces the ability of the airways to expand, and weight does not allow the lungs to grow upwards. Even just 10% more body weight increases the risk of OSAS by six times, while 60-90% of those who suffer from OSAS are also obese ( here, you can measure your BMI and fat mass for free). Bad habits such as smoking and excess alcohol contribute to apnea, as do the quantity of food consumed at dinner and its digestibility. You can download the Calories & Health Menu program for free here. It measures the calories you should drink every day and provides menus balanced in macro and micronutrients, also in a vegetarian version.

How Do I Understand What If I Suffer From Sleep Apnea?

In less critical cases, the person may feel poorly rested, have a headache when waking up, have a dry mouth and be irritable. When your partner notices snoring every night, a visit to the pulmonologist doctor is advisable with a medical history and possibly polysomnography (examination that can be done at home with a particular device worn all night which measures some physiological parameters such as brain activity, breathing and oxygen levels) can confidently diagnose OSAS.

Giving Remedies: How To Combat Obstructive Apnea Syndrome

When OSAS affects those suffering from obesity or overweight, the first therapy is a low-calorie diet and physical activity to lose weight. OSAS can be eliminated or reduced with various tools that allow you to avoid apnea. These are specific devices, among which the most “comfortable” and simple to use is the mandibular advancement device, which is the English acronym MAD. It is a removable device supplied by the dentist and which is worn during the night to regulate the advancement of the jaw, eliminating snoring and, in many cases, apnoea. In more severe cases, night ventilation devices can be used at night.

How Do You Prevent Or Reduce Sleep Apnea?

Lifestyle is important to have a restful sleep during which you can avoid snoring and consequently have a lower risk of sleep apnoea:

1. Fight a sedentary lifestyle, do physical activity and adopt a balanced diet that respects the energy balance.
2. Eat light dinners, and don’t go to bed 2-3 hours after dinner.
3. Do not drink or limit alcohol, especially after dinner.
4. Wait to drink coffee, tea, energy drinks or cola after 5 pm.
5. Before sleeping, drink a relaxing herbal tea: chamomile, hawthorn, lime.

Read Also: Dry Skin In Menopause: What To Eat