Sunday 11 September 2011

Hormone Fluctuation and Insomnia



Insomnia is defined as a disorder that makes it difficult to fall asleep and stay asleep. Transient insomnia usually lasts one week or more while acute insomnia can last one month or longer. There are several causes of insomnia such as diet, lack of activity, illness, medication and hormonal fluctuations.
Hormonal induced insomnia affects millions of women especially those who are going through perimenopause and menopause, but can occur at any age past puberty. The two main hormones responsible for insomnia are estrogen and progesterone. When either of the hormones becomes deficient or excessive in the body it can make it difficult to get a good night’s sleep.
Causes of Hormone Induced Insomnia
  • Menstruation
  • Perimenopause
  • Menopause
  • Pregnancy
  • Poor diet
  • Lack of exercise
  • Too much exercise
  • Stress
  • Adrenal fatigue
These causes all result in causing a hormonal imbalance. Insomnia can make the hormonal imbalance worse because the body cannot get the proper rest it needs to regulate hormones properly.
Treatment Options for Hormone Induced Insomnia
Women who have been suffering from insomnia for over a week or who battle frequent bouts of sleeplessness should see their health careDescription: http://images.intellitxt.com/ast/adTypes/mag-glass_10x10.gif provider immediately. Insomnia could be a sign of a serious health problem and should not be ignored.
Treatment options usually start out with an adjustment to diet, exercise and schedule. People should avoid overstimulation at night such as caffeinated beverages, exercise, and watching television. All of these activities can stimulate the mind and body making it difficult to sleep.
Exercise should be done in the morning or the day at least three times per week for 30 minutes or more. A diet consisting of 5-6 small meals with a serving of vegetables, fruit, and lean protein will provide proper nutrition and help the body self-regulate hormone production.
A consistent bedtime ritual and schedule should be established to help set the body’s internal clock. Sleep experts recommend reading a book with the lights dimmed as a way to train the body and de-stress.
Should these non-medicated options fail there is hormonal therapy that has proven to be effective. A doctor can prescribe a low dosage birth control pill or injections of estrogen, progesterone or both.

www.mamashealth.com

Thursday 8 September 2011

Tone your body with these easy exercises.......

It's summer and am sure most of you ladies are loving it....
Yes winter is gone, but are we summer ready??
Flabby chubby body is a no no...
But a trimmed, toned body does it whether in shorts, minis and bikini...
My body is not summer ready yet, but I have tried this exercise before and it works.
It calls for total dedication and I know most us don't like routine..
You will need to do this exercise 3 days a week.....
Lets's go...

A. Get a chair and stand next to it with your heels together and toes pointed out to create a V-shape.
Put your right hand on the chair and your left hand on your hips.
Slowly rise on to the balls of your feet. Hold for two seconds, then slowly return to start..Do 10-15 rep.

B.Hold a pair of dumbbells in front of you, with your palms facing down.
Stand with one foot in front of you (right), bend your knees and lean forward.
Pull the weights to the side of your torso, rotating your palms towards your body, slowly return to start point. do 10-15 rep.

C. With your forearms at the back of a chair, your elbows should be out, then rest your head on your forearms.
Raise your left leg you to hip height, right knee slightly bent.
Slowly bend your left knee, bringing your heel towards your butt. Then slowly return to start. remember to switch sides. 10-15 rep.

D. Stand with your feet wider than hip-width apart and hold a pair of dumbbells in front of you, elbows slightly bent with your palms facing each other, lean your torso forward.
Rotate to the right as you raise your right your arm towards the ceiling. Return to start. repeat to the left as well, keep on alternating. 20 rep.

Remember am not an expert, always consult a gym trainer....
Courtesy of WOMEN'SHEALTHwww.sharonswomensbeautytips.blogspot.com MAGAZINE