Biotin is a supreme vitamin for well-being.

Overview

The Greek word "biotos," meaning "sustenance" or "life-giving," is the origin of the English word "biotin."

The B-complex vitamin biotin aids in the metabolic process, which turns food into energy. Biotin, or vitamin B7, is essential for the health of numerous bodily systems, including the neurological system, liver, eyes, hair, and skin. It maintains proper cellular function and aids in the activity of enzymes in your body. Meat, eggs, fish, seeds, nuts, and certain veggies are good sources, but you can also take a supplement every day.

Just how does it improve our physical and mental health?

• Controlling blood sugar, total cholesterol, and blood lipids may be possible with this method of diabetes treatment. However, insulin levels are unaffected.
• The nervous system and brain rely on B vitamins, which may alleviate neuropathy and other neurological complications of diabetes.
• Supplemental biotin may help persons suffering from alopecia or other medical disorders that hinder hair development, according to studies.
• If your nails are healthy, taking biotin will make them longer and stronger, barring any underlying health issues.
• Skin biotin: Dermatitis, acne scarring, and other skin issues have been associated to insufficient biotin levels.
• A healthy pregnancy requires prenatal care, which includes the use of biotin. Nearly one-third of American pregnant women suffer from minor biotin deficiencies, according to research.
• Biotin may aid in the healing of damaged nerves, which is of particular importance for those suffering from degenerative disorders like multiple sclerosis.

However, in the absence of these factors, there is little data to suggest that biotin promotes hair growth.

When is it determined?

A doctor can check your blood B-7 levels if they think you aren't getting enough of the vitamin. To further assess other parameters, your physician may request further laboratory and blood testing. These results can help them determine if a biotin deficit is present or not.

Video about Biotin deficiency

Suggestion

1. Because biotin loses some of its effectiveness when cooked, it is best to consume these foods in their raw or less processed forms.
2. Natural sources of nutrition are usually preferable.
3. Your doctor may recommend a supplement if your body does not produce enough biotin on its own. Do your homework on supplement brands before you buy them because the FDA doesn't check their safety, purity, dosage, or quality.
4. But you shouldn't use biotin pills unless your doctor tells you to.

Appropriate Doses of Biotin

Age, gender, gestational age, and lactation date

• The first six months of a child's life five micrograms
• 7-9 months to 12 months Six milligrams 
• From one to three years eight milligrams
• four to eight years twelve micrograms
• 9–13 years old 20 milligrams 
• 14–18 years older from 25 mcg to 35 mcg
• for over nineteen years 30, from 30 mcg, 35 mcg

Here are some of the ways to get biotin:

No vegan options.

• Beef hepatic. There are 30.8 micrograms in just 3 ounces of cooked liver.
• Minced pork. The amount of biotin in three ounces of pork chops is 3.8 micrograms.
• Fish of the sea. The amount of biotin in three ounces of cooked salmon is five micrograms.
• Especially the yolks of eggs. The amount of biotin in one cooked egg is 10 micrograms.
• A milk product. The biotin content in one cup of 2% milk is 0.3 micrograms.

No meat eater

• Those pesky bananas. There are 0.2 micrograms of biotin in half a cup of bananas, which is one serving.
• The amount of micrograms in a quarter cup of roasted almonds is 1.5
• Micrograms are included in 9.5 of the walnut halves.
• There are 2.6 mcg of biotin in a quarter cup of roasted sunflower seeds.
• Half a cup of sweet potatoes contains 2.4 micrograms of biotin.
• Mushrooms: 11.1 micrograms are contained in 100 grams of portabella mushrooms.

The dietary intake of this vitamin is very simple. There is a lot of biotin in a lot of typical foods. Some examples are:

• beans, lentils, and green peas
• butter made from sunflower seeds
• veggies, kale, and crimini mushrooms
• scrambled eggs, particularly the yolk
• many types of organ meats, such as kidney and liver
• dairy items, such as milk, yoghurt, and cheese
• Wheat, maize, and barley are examples of whole grains.

Processing food renders biotin inert. To maximize your vitamin intake, eat these foods in their natural, unprocessed forms as often as possible.

Food Additives

• You can find biotin in both multivitamins and standalone supplements. There are usually three different dosages of biotin pills available: 10, 50, and 100 mcg.
• Before starting a biotin supplement, talk to your doctor. Interactions between B-7 and other drugs are rare. Side effects that are not anticipated may occur. Having an excess of biotin is also conceivable. For the suggested dosage each day, consult your physician.

What happens if biotin levels are too low?

• Symptoms such as reddening of the skin, particularly on the face, scaling of the skin or eyes, dryness of the hair, and hair loss
• Feelings of melancholy, lethargy, nausea, and trouble sleeping
• tingling or burning in the extremities, aches and pains in the muscles
• alterations in the gastrointestinal system (regular indigestion), and a cracking sound coming from the corners of the mouth 
• epilepsy, impaired gait

Causes of insufficient biotin

Rarely does one encounter a biotin deficit. In order to determine the reason for your low B-7 levels, doctors usually consider one of six potential causes. Here are the reasons:

1. Medication: Some medications could hinder your body's ability to absorb vitamins properly.

2. B-7 deficiency can occur with intravenous (IV) feeding, which involves receiving nutrition through a tube or IV.

Thirdly, issues with the digestive system, such as Crohn's disease and ulcerative colitis.

4. Severe dieting: When you cut out whole foods, you risk a deficiency in essential nutrients.

5. An extremely rare genetic condition is biotinidase deficiency. You won't be able to reuse biotin anymore because of it.

6. Other hereditary factors: Hypoxia can be caused by phenylketonuria, biotin transport deficiency, or holocarboxylase synthetase deficiency, among other genetic illnesses.

Who among us could be in danger of shortage?

Unless you're at risk for a biotin deficiency or already have one, taking a supplement won't do you much good.

Biotin insufficiency is more common in people who have

• Insufficiency in biotinidase (BTD). A hereditary condition that prevents biotin reutilization and recycling. Many nations, including the US, check their newborns for this condition.
• Use of alcohol on a regular basis. There is a strong correlation between heavy alcohol consumption and drastically decreased biotin levels since alcohol blocks its absorption.
• Food insecurity. Low biotin levels are one consequence of insufficient food and nutrition consumption.
• The inflammatory bowel disorders (IBDs). Decreased biotin production by gut bacteria can be a symptom of Crohn's disease and ulcerative colitis.
• Even with a regular vitamin consumption, low biotin levels can occur in pregnant and nursing women. Either increased vitamin use or decreased absorption might be to blame.
• Another group of people who could be at risk for biotin deficiency includes those who take retinoids and antiepileptic drugs.
• Nerve pain, bipolar illness, and seizure disorders are prominent indications for the use of antiepileptics. Many dermatological issues, including acne and psoriasis, respond well to retinoids, a family of chemicals derived from vitamin A.

Dangers and caution signs

• Since biotin is soluble in water, taking it as a supplement is probably not going to hurt you too much.
• A biotin overdose, on the other hand, can make you drowsy, thirsty, and prone to urination.
• In addition to raising biotin levels in the blood, taking these can skew results for tests measuring thyroid hormones, vitamin D, and cardiovascular health.
• Reason being, biotin's capacity to attach to particular proteins and identify particular diseases makes it an indispensable component of many laboratory tests.
• That is why it is imperative that you inform your doctor about any biotin supplements you are now taking or intend to take. Some prenatal and multivitamin supplements may be among these.
• Also, keep in mind that carbamazepine, primidone, phenytoin, and phenobarbital are antiepileptic medications that might reduce biotin levels.
• Get the recommended amount of biotin—from food, supplements, or a mix of the two—before taking any of these medications by seeing your physician or a registered dietitian.

Potential adverse implications of a biotin shortage

1. Biotin deficiencies are less prevalent than those in other nutrients. Very few people will not get enough biotin if they eat a balanced, nutritious diet. That's because the vitamin is naturally present in high quantities in a lot of everyday meals.
2. It is quite improbable that biotin pills or hair products containing biotin will have any positive effects on populations outside of these specific ones.

Conclusion

Those who suffer from irritable bowel syndrome (IBD), obesity, chronic alcohol use disorder (BTD), or chronic malnutrition are at a higher risk of biotin deficiency. A higher risk is also associated with certain drugs, being pregnant or nursing, and other health conditions. If you want more specific advice based on your medical history, though, you should see a doctor.

How do you treat muscle pains and aches

How do you treat muscle pain and aches 

Overview

• Reason for Muscle pain
• When to see a doctor. 
• Infections that manifest as muscular soreness
• Infections of a serious nature
• Home Remedies

Muscle pain, also known as myalgia, can have many different origins. Might indicate an injury, infection, illness, or other medical issue. The pain could be unpredictable and intense or dull and constant. Muscle discomfort is not common; some people only feel it in certain places. Muscle pain is a common occurrence.

Muscle pain in the body

These are a few typical reasons:

1. Overuse or strain: Muscle weariness and soreness can be caused by repetitive movements, heavy lifting, or intense exercise.

2. Injuries: Muscle discomfort and inflammation can be caused by trauma, sprains, or direct strikes.

3. Medical diseases: Some examples include hypothyroidism, polymyalgia rheumatica, and fibromyalgia.

4. Bad posture: Muscle tension and soreness can result from sitting or standing awkwardly for lengthy periods.

5. Diseases: Muscle discomfort can be caused by bacterial or viral diseases such as tetanus, the flu, or Lyme disease.

6. Autoimmune diseases: Muscle soreness is a symptom of autoimmune diseases such as multiple sclerosis, rheumatoid arthritis, or lupus.

7. Medications: Several drugs, including statins and angiotensin-converting enzyme inhibitors, have the potential to illicit muscular pain.

8. Minerals like potassium, sodium, or calcium are out of whack, it can disrupt muscular function and cause discomfort.

9. Inadequate nutrition: Muscle discomfort can be exacerbated by a lack of vital minerals such as magnesium, potassium, or vitamin D.

10. Mental or physical, stress can cause muscles to tense up and hurt.

When to see a doctor. 

Muscle back pain

• Experience vertigo or difficulty breathing.
• Feel a profound numbness in your muscles.
• Get a high temperature and a stiff neck.
• Symptoms such as tightness in the chest, 
• Urinary incontinence, 
• Limb numbness or tingling

When pain strikes, it's time to see a doctor.

• Worn down by a tick or accompanied by a rash
• Particularly in the calves, it gets worse during exercise but goes away when you rest.
• That encompasses redness and swelling for sure.
• After a change in dosage or medicine.
• Alternate symptoms could manifest.
• Aches and pains in the joints,
• Aches and pains,
• Sore muscles.

Infections that manifest as muscular soreness

• Flu, Lyme disease, and the common cold
• Spotted fever in the Rocky Mountains,
• Zika virus, and
• A trichomoniasis

Infections of a serious nature

• Blood cancer, cancer of soft tissues
• Syndrome of chronic tiredness
• Thyroid dysfunction
• Diabetes mellitus type 2
• Tension and stress

Diagnosis by medical professionals

• Laboratory evaluation of blood
• Imaging tests like MRI or CT
• Electrical muscle testing
• Testicular sample of muscle tissue.

To alleviate muscle discomfort, here are some popular methods:

• Encouraging Oneself
• Stay away from things that make your pain worse.
• If you're feeling tight, do some light stretching.
• Try using heat or cold packs to alleviate aches, pains, and inflammation.
• Try a self-massage session or consult a specialist for massage therapy.
• Get Moving: When you're in discomfort, try some light workouts like swimming or yoga.

Medications sold without a prescription

Acetaminophen (Tylenol) and ibuprofen (Advil, Motrin) are two examples of pain medications.

Aspirin and naproxen (Aleve) are anti-inflammatory medications.

Medications ordered by the doctor

First. Drugs that relax the muscles: medicine like Flexeril or Soma, which include cyclobenzaprine.

Second, drugs that reduce inflammation, such as nonsteroidal anti-inflammatory drugs (NSAIDs) or corticosteroids.

Thirdly, anticonvulsants such as pregabalin (Lyrica) or gabapentin (Neurontin) can alleviate nerve discomfort.

Non-Conventional Medical Practices

Video about non-conventional medical practices

1. Chiropractor
2. Chiropractic treatment
3. Treatment using physical means
4. Remedial assistant
5. Supplements made from herbs, such as arnica, ginger, or turmeric

Alterations to One's Way of Life

1.. Work on your posture
2. Make sure to stretch regularly.
3. Get frequent exercise.
4. Deal with stress
5. Make sure you get a sufficient amount of sleep.

Concerning symptoms include unexplained aches and pains in the muscles of the arms and legs.

Possible reasons are the following:

1. Soreness all over the body, lethargy, and sore spots.
2. potassium, magnesium, or vitamin D deficiency.
3. The third symptom is a weak and painful thyroid gland.
4. Drowsiness, aches, and pains in the muscles and brain.
5. Disorders such as multiple sclerosis, rheumatoid arthritis, or lupus.
6. Some drugs, including statins and angiotensin-converting enzyme inhibitors.
7. Muscle soreness and cramps due to decreased blood flow.
8. Muscle strain and tension caused by emotional stress.
8. Muscle soreness as a result of sleep apnea or poor-quality sleep.
10. Changes in hormone levels that occur throughout pregnancy and menopause.

When dealing with muscle soreness that doesn't seem to be going away, it could be helpful to:

• See a physician: Get to the bottom of any underlying health issues.
• Write down your pain symptoms, how often they occur, and what may have caused them in a pain notebook.
• Avoid being dehydrated by drinking lots of water.
• Go for a brisk walk, swim, or do yoga regularly.
• Make time for activities that help you relax, such as massage, deep breathing, or meditation.
• Settle in for a good night's sleep—at least seven or eight hours.

Always consult a doctor to identify the root of your muscle discomfort and get it treated properly if it doesn't go away or becomes worse.

If you're experiencing muscle soreness, consider these at-home remedies:

1. Stay away from things that make your pain worse.
2. Use an ice pack for sudden, intense pain or a heat pack for persistent, dull pain.
3. Stretching: minimalist stretches to alleviate stress.
4. massage: either give yourself a relaxing massage or use a foam roller.
5. Acetaminophen and ibuprofen are two examples of over-the-counter pain medications.
6. Soak in a hot bath with some Epsom salts or aromatic oils for number six on the list.
7. Physical Activity: Low-impact activities, such as swimming or yoga.
8. Either between seven and eight hours of sleep nightly for optimal health.
9. Avoid Dehydration by Drinking Plenty of Water.
10. Herbal remedies: supplements of arnica, ginger, or turmeric.

Ways to treat it at home:

The first is apple cider vinegar, which you may use to make a drink or to add to bath water.
2. Applying coconut oil topically can alleviate pain.
3. Epsom salt: To increase magnesium absorption, add it to bath water.
4. Essential oils: use them topically or inhale them to calm down.
Fifthly, ginger tea has anti-inflammatory effects.

Do not hesitate to seek the advice of a medical expert if your muscular discomfort continues or gets worse.

Conclusion

Treating spasticity and muscular pain is crucial. Muscle contracture can reduce range of motion or permanently bend joints in severe, long-term spasticity. Spasms can be painful and a sign of a medical issue.

Your muscular pain may be treated with rest, physical therapy, medicines, or all of them. Create a pain-relieving treatment plan with your doctor to get you moving again.

Yellow Fever Is A Life-threatening Disease

Yellow fever is a life-threatening disease 

 Overview

Why is it called yellow fever?

Yellow fever is an infectious disease transmitted by mosquitoes, particularly the Aedes and Haemagogus species. They spread the virus to humans through their bites. 

Transmitted by mosquitoes

Viral Identity: YFV is an RNA virus. It’s a type species of the Flaviviridae family that targets the liver, leading to jaundice. This virus spreads its wings through the bite of an infected mosquito. Specifically, it’s the Aedes aegypti mosquito that’s often in cities. These are found throughout the tropics and subtropics and are the carriers of yellow fever.

Jaundice: When someone gets infected with yellow fever, they might experience a high fever, chills, muscle pain, headaches, and a sudden loss of appetite accompanied by a distinct yellowing of the skin and eyes. This yellowing phenomenon is called jaundice. 

In about 15% of cases, the fever returns with a vengeance after a brief improvement. Abdominal pain, liver damage, turning the skin yellow. Changing climate, urbanization, and people’s frequent movements have contributed to its resurgence. The same mosquitoes that spread dengue and Zika viruses.

Geography and Outbreaks:

1. Yellow fever is common in tropical areas of South America and Africa but not in Asia.
2. Since the 17th century, major outbreaks have occurred across the Americas, Africa, and Europe. Blame it on the European trafficking of enslaved Africans from sub-Saharan Africa—yellow fever hitched a ride!
3. As of 2023, about 34 countries in Africa and 13 countries in Central and South America are either endemic for yellow fever or have areas where it’s endemic. 

Diagnosis and Prevention:

To confirm a suspected case, doctors rely on blood-sample testing with a polymerase chain reaction (PCR).

Yellow fever vaccine

Prevention and vaccination:

Remember, prevention is key!

• Avoid mosquito bites: wear long sleeves, use insect repellent, and sleep under mosquito nets. Mosquitoes might be tiny, but they’re persistent little bugs.
• And if you ever find yourself in a mosquito-heavy locale, channel your inner mosquito whisperer and stay safe.
• Some countries even require travelers to get vaccinated before they embark on their adventures.
• Reducing the mosquito population is another prevention strategy. 
• Maybe we should organize a mosquito awareness campaign. 

The vaccine provides lifelong protection.

 The vaccine provides lifelong protection.

• A single dose of the yellow fever vaccine provides lifelong protection.
• The good news is that we have a safe and effective vaccine against yellow fever!
• The yellow fever vaccine is like a superhero serum but without the cape. It’s safe, affordable, and packs a punch with a single dose.
• Once you get that little jab in your upper arm, your immune system gears up to fight off yellow fever like a champ.

Who Should Get It?

• If you’re planning a tropical escapade to areas where yellow fever hangs out (think sub-Saharan Africa, parts of South America, Central America, and even Trinidad in the Caribbean), this vaccine is your travel buddy.
• Kids as young as 9 months can join the vaccination party. 
• If a country insists on a yellow fever vaccination certificate for entry, you better have one tucked away in your backpack. It’s like the golden ticket, but for health.

When to Get It?

• Aim for at least 10 days before your travel adventure. That gives the vaccine time to do its thing.
• If you’ve recently had the MMR vaccine (that’s measles, mumps, and rubella), wait at least 4 weeks before getting the yellow fever vaccine. It’s like scheduling playdates for your immune system.
• if you’re a globetrotter with ongoing yellow fever risk, re-vaccination might be on the menu. Individual basis, of course.

Certificate of Vaccination

• Some countries demand proof that you’ve been vaccinated. It’s like showing your passport to the mosquito bouncer. This fancy document is called the International Certificate of Vaccination or Prophylaxis (ICVP).
• All vaccination certificates are now valid for life. So, no expiration dates—just eternal mosquito-repelling glory!
• No need for a certificate to walk into the UK, though. They’re pretty chill about it.

Where to Get It?

Swing by a registered yellow fever vaccination center. They’re the pros with the needles.

And yes, there’s a price tag: Usually around £60 to £85. But hey, it’s an investment in your mosquito-proof aura.

How Long Does It Last?

• For most folks, this vaccine provides lifelong protection. 🌟
• If you fall into special categories (like being pregnant, super young, living with HIV, or having a weakened immune system), a booster dose might be on the cards.
• Remember, yellow fever is no joke, but with the vaccine, you’re like a mosquito’s worst nightmare.

The Prelude:

Yellow fever symptoms usually walk onto the stage 3 to 6 days after a mosquito bites you and whisper, But sometimes, they’re fashionably late.

Flu Vibes:

• The initial symptoms are like a mashup of both:
• High temperature
• Headache 
• Feeling or being sick
• Muscles and joint pain. 
• Loss of appetite 

The Plot Twist:

• Most folks ride out these symptoms for 3 or 4 days. 
• Get hit with serious symptoms within 24 hours of feeling better. 
• These more intense symptoms include:
• Yellowing of your skin and eyes (jaundice): 
• Dark pee: 
• Stomach pain: 
• Bleeding from the eyes, nose, mouth, or even your stomach
• These serious symptoms can be downright fatal. 

When to Sound the Alarm:

• If you’ve been gallivanting in a yellow fever-prone country and start feeling unwell, don’t play hide-and-seek with your symptoms.
• Call your GP. Tell them about your recent travels and any mosquito encounters. 
• Remember, yellow fever is a serious business. So, if you ever feel like a human sunflower or your pee turns mysterious shades, seek help immediately.

Yellow fever treatment

1. Unfortunately, there’s no specific antiviral drug that targets the yellow fever virus directly. 
2. Most people bounce back after 3 or 4 days like they’ve had a brief tropical flu vacation.
3. Rest, hydrate, and channel your inner zen master.
4. When those yellow fever symptoms kick in, 
5. Painkillers: paracetamol (or acetaminophen, if you’re feeling fancy) or ibuprofen 
6. Fluids: Avoid Dehydration :
7. Drugs containing aspirin or other nonsteroidal anti-inflammatory medications should be avoided.

How is yellow fever transmitted?

Mosquitoes play an important role between viruses and unsuspecting humans.

Mosquitoes feed on infected primates (whether humans or monkeys).

When they bite another primate (human or non-human), they pass on the virus. It’s like a viral relay race.

Three Transmission Cycles:

Jungle (Sylvatic) Cycle: Happens in the forest canopy. Monkeys and forest-dwelling mosquitoes (the real tree-huggers) pass the virus around. Humans get caught in the crossfire when they visit or work in the jungle.
Intermediate (Savannah) Cycle: Imagine a border area where the jungle meets civilization. Mosquitoes can transmit the virus from monkeys to humans or even humans to humans. It’s like a viral tug-of-war.
Urban Cycle: This one’s all about city life. Aedes aegypti mosquitoes—the urban party planners—spread the virus among humans. Usually, a viremic human brings it from the jungle or savannah.

The mosquito hangouts:

These day-biting mosquitoes have three favorite habitats:

• Domestic: Around houses, sipping on human blood during brunch.
• Wild: Deep in forests or jungles, mingling with monkeys.
• Semi-Domestic: They’re the social butterflies—partying in both urban and wild settings.
• So, next time you see a mosquito, give it a stern look and say, “Not today, yellow fever!”

Here are 21 efficient mosquito-bite prevention methods:

DEET Products: DEET still parties after 40 years. Repel, Off! Deep Woods and Cutter Skinsations sell DEET repellents. Even for kids, the EPA recommends DEET. So, squirt away! 

Picaridin: Global travelers love this black pepper chemical relative. Safe for babies 2 months and older, it lasts 6-8 hours. Look for Natrapel or Sawyer goods.

Plant-based superhero Oil of Lemon Eucalyptus (OLE) fights mosquitoes and DEET. Repel, Bug Shield, and Cutter protect you. Remember, essential oil versions are less effective, so choose for the real thing! 🌿

IR3535: This European favorite repels deer ticks. Merck has your back. 🦌

Undecanone: Found in cloves, it was originally used to discourage dogs and cats (since mosquitoes have standards). Remember Bite Blocker BioUD. 🐶🐱

Repellent Application Safety:

• First sunscreen, then repellant.
• No underwear splashing.
• Spray your hands and rub your face.
• Avoid mouth and eyes.
• Avoid inflamed or wounded skin.
• Let the adults handle it, kids.
• After repellant, wash hands.

Bonus Tips:

• Mosquitoes adore bare skin, so dress like a ninja in loose, long clothes.
• Avoid perfumes: Mosquitoes are scent-sensitive. Avoid flowery cologne.
• Stay Dry: Mosquitoes hate dry places.
• Keep windows closed when the buzzers are on.
• Apply 0.5% permethrin on outdoor gear.
• Reduce Your Appeal: Wear lighter colors and avoid floral soaps. Playing hard to get with mosquitoes. 😉
• Combating mosquitoes is like defending your skin's honor! Go forth, mosquito warrior!🌟

Conclusion

In humans, yellow fever can linger for three to six days, but the worst-case scenario is that it comes back within a day. A complete lifetime can be vaccinated with just one shot. In addition, the symptoms of yellow fever, including bleeding, might be fatal. See a doctor right now.

How do you stay healthy in winter?

 How do you stay healthy in winter?

The winter season means

Winter, the coldest and darkest season, lies between autumn and spring. Like nature suggests, “Hey, let’s wrap ourselves in scarves and sip hot cocoa!”

The Tilted Earth: Imagine our beautiful world gracefully spinning in orbit. Earth's axis tilts 23.44° from its orbital plane. Our seasons come from this cosmic shimmy. Winter occurs in hemispheres that face away from the sun. So while you drink chai in a sweatshirt, the other half of the planet is undoubtedly enjoying summer.

Different civilizations define winter's start date. Some use precise dates (like December 21st for the winter solstice), while others look out the window and say,

Sunlight Science: The winter sun is coy. Like a hesitant artist drawing long shadows, it hangs lower in the sky. The result? Earth receives less direct sunshine. Light loses heat as it travels through more of our atmosphere.

Winter weather playlist: Snowflakes and Raindrops. It may rain or snowfall where you are. Some locations are all about toasty snow covers; others are gloomy. Gather your umbrella or mittens for a stunning display of nature! 

Winter solstice—the end of darkness! The sunset is at its lowest on this day. The shortest day and longest night. Do not worry! The days lengthen after the solstices, like a cat coming up from a nap. 

Stay healthy in winter.

• Winter might damage our health. Warm blankets, hot cocoa, and snowball fights!
• Keep Warm: Cold temperatures can strain your heart, so stay warm.
• Healthy Winter Meals: A strong immune system requires good nutrition.
• Tea Time: Drink tea like a Brit. It warms and has antioxidants.
• Drink Like It's Hot: Even if you're not sweating.

What happens to our bodies in winter?

Winter brings toasty blankets, hot cocoa, and the joy of finding your favorite sweater after months in the closet! What's going on within our bodies in winter?

Controlling temperature:

Your body becomes a thermostat ninja. Your brain constricts skin-surface blood vessels in cold weather. This retains heat and keeps your core warm. Vasoconstricting blood vessels cause icy fingers and toes!

Bonus: 

Shivering is your unconscious cardio workout. Rapid muscular contractions generate heat. Next time you shiver, tell yourself, “I’m doing winter squats!”

Vitamin D dilemma:

Sunlight is a skin magic potion that produces vitamin D. But winter sun plays hide-and-seek. Less sun means less vitamin D. So take vitamin D pills or eat fatty fish, eggs, and fortified dairy. Bones will appreciate it!

Winter safety tips

• Winter presents problems, but with preparation, you may keep safe and warm. Remember these winter safety tips:
• Prepare Your Home to Face Winter:
• Heating Systems: Check your heaters before winter.
• Insulate Pipes: Insulating pipes reduce heating costs and prevent frozen pipes from bursting and flooding. Location and regular check of your stop tap (stopcock).
• Power Outage Readiness: Pack a “grab bag” containing bottled water, medicines, a torch, radio, batteries, copies of crucial documents, and a change of clothes. Prepare for power outages.

Cold-weather attire:

• Wear layers, including a windproof outer layer.
• Bring a cap, mittens, or insulated gloves.
• Warm your face with a scarf or neck tube.
• Buy quality, waterproof shoes to keep your feet warm and dry.
• Cover Skin: In cold or windy weather, cover as much skin as possible.

Outdoor Safety:

• Prevent slips and falls by clearing walkways of ice and snow.
• Protect Outdoor Items: Strong winds can damage innocent objects. Protect trampolines, garden equipment, and toys.
• Check Trees and Roof: Trim overhanging branches and check the roof for loose slates and risks.
• Cover your lips and nose when coughing or sneezing to prevent germ spread.

Car Safety:

1. Check Your Car: Winterize your car. Check tire tread depth—low tread is harmful and prohibited in winter.
2. Winter road filth may be removed from your windshield with a screen wash additive.
3. Winter Car Kit: Pack blankets, snacks, a shovel, and a flashlight.

Health and Wellbeing:

• Keep Your Home Warm: Aim for 18°C. Close windows at night to stay warm.
• Monitor Health: Older persons and those with health issues are in danger in cold weather. Maintain your health and check on older neighbors.
• Plan for Travel Disruptions: If severe weather affects roads or public transit, consider alternatives.
• Hydrate and Eat Well: Health depends on proper diet and hydration.
• Winter is for thriving in cozy sweaters, sipping hot cocoa, and enjoying the season, not just surviving. Frosty friend, stay safe!

What are winter skincare tips?

• Our skin sometimes feels like it's fighting the elements in winter.
• Cleaning your face is important, but don't overdo it.
• Use a gentle cleanser and wash your face fully in the evening and with lukewarm water in the morning.
• Please thicken moisturizer: Winter requires ample moisturization. Try a heavier moisturizer in winter. Your skin will reward you and feel like a cashmere sweater.
• Hydrating Face Serums: Serums are skin magic. Choose moisturizing serums with hyaluronic acid.
• Lip Love: Cold can damage our lips. Keep lips smooth and kissable with a daily lip balm.
• Combat Dry Interiors: Central heating may make rooms feel like Sahara.
• Winter boots and heavy socks might neglect feet.
• Protect Your Hair: Cold air can damage hair. Keep your hair smooth and lustrous with leave-in conditioner or hair oil.
• Winter skincare is about self-care and loving your skin.

How to prevent winter hand dryness?

• Winter may feel like an icy grip on our weak palms!
• Use a moisturizer like a superpower! Use generously and often. Drinking water won't moisturize your skin externally. Moisturizer works.
• Avoid hot-air hand dryers in public restrooms. Instead, use tissue paper or a towel.
• Add a humidifier to your home for a spa-like hand treatment.
• Remember to pamper your hands too. Go ahead, moisturize like a pro, and keep those mitts soft like snow!

Student health recommendations for winter

Students juggling academics, social life, and well-being often find winter difficult. Here are some student-specific winter wellness tips:

• Nutrient-rich Foods Boost Immunity.
• Enjoy outdoor activities to boost mood.
• Mindful mental health is important.
• Academic Success Through Sleep Optimization.
• Increase Productivity with Natural Light.
• Effective time management and stress reduction.
• Stay Hydrated for High Performance.

"Remember, winter wellness is about thriving, not simply surviving. Wrap yourself in warm scarves, drink herbal tea, and conquer those textbooks with a smile!"

Learn about global winter traditions.

These unique winter traditions touch our hearts:

Krampus, Austria:

Meet Krampus, Santa's edgier cousin! Krampus visits youngsters during the holidays in Austria and Europe. He's not happy like Santa. Krampus reportedly stuffs especially wicked kids into his sack when he punishes them. Yikes! Torches, costumes, and mischief are used during the Krampuslauf (Krampus Run), where people dress as demons and witches.

Epiphany/Three Kings Day:

Three Kings Day commemorates the Three Wise Men's visit to the Christ Child on January 6. Children in Spain and other places receive gifts then. What a bonus after Christmas!

Tibetan New Year: Losar

Losar, the Tibetan New Year, lasts 15 days! Sipping chhaang, eating special noodles, dancing in bright costumes, and cleaning up for the new year are traditions. Also, the Dalai Lama offers a sacrificial cake in the main temple. What a cheerful marathon!

US National Christmas Tree Lighting:

The US president has lit the National Christmas Tree in Washington, DC, since 1929. Each of the 56 smaller trees represents a US state or territory. Amazingly, the National Christmas Tree remains alive and stays put year-round. Like the most timeless celebrity!

Festival of Sacrifice: Eid Al Adha

Muslims commemorate Eid Al Adha on the tenth of the twelfth lunar month. We honor Abraham's sacrifice of his son for God. Families dress in their best for Eid and sacrifice halal animals if they can. The meat is split among family, friends, and the poor. Caring through sharing! 🕌🐑

There's more! Winter celebrations are celebrated worldwide, including Lithuania's animal feeding, Japan's yuzu baths, Iceland's Þorrablót Festival, South Korea's Kim Jang, Bulgaria's kukeri dances, Mongolia's Nine Nines, India's Lohri Festival, and Italy's tombola. Each tradition makes winter magical.

Wanting Comfort Food:

Have you noticed how seasonal food choices change? Winter calls for stews, soups, and other comfort foods. We evolved to crave calorie-dense foods in chilly weather. That additional apple pie slice? Natural.

Dramatic Dry Skin:

Indoor heating + cold air = parched skin. Winter can be harsh on the skin. Do not worry! Like a skincare commercial audition, moisturize. Remember to pamper chapped lips too. Cold air dries out the skin, so it loses more moisture. Hydrate well!

Feeling sleepy:

Winter's shorter days disrupt your circadian rhythm. Melatonin, the sleep hormone, starts earlier, making you sleepier. Enjoy those cozy evenings under a fluffy blanket, but set an alarm for tomorrow's tasks! Try blackout curtains—they're sleep magic.

Immunity Hustle:

Your immune system works in winter. The first line of defense—your nose and throat mucous membranes—are weakened by cold weather. Additionally, viruses enjoy warm gatherings like holiday parties. Eat vegetables, wash your hands, and prepare your immune warriors!

Winter Blues and Sunlight Hugs:

Some people have SAD in winter. You feel like your mood sleighs downhill. Lack of sunlight disrupts serotonin. Solution? Sunlight lamps, outdoor walks, and a living room dance party. Like a snowflake, your body adjusts to winter. Stay warm, drink herbal tea, and enjoy winter!

Science underlying frostbite and hypothermia?

Hypothermia:

1. When your core body temperature dips below 95°F (35°C), hypothermia ensues. Your body fights to stay warm as your internal thermostat goes wild.
2. It Happens Why? Cold temperatures cause your body to lose heat faster than it can produce. A low body temperature results from prolonged cold exposure depleting energy.
3. As your body temperature drops, you may feel disoriented, tired, and unable to think. Your body shivers to generate heat.
4. Older folks, homeless, explorers, and alcoholics are at risk.
5. Treatment: Rewarming matters. Keep warm with blankets, fluids (ideally warmed normal saline), and external heat sources. Dry heat sources can damage frostbite tissue.
6. Fun fact: Hypothermia deaths are most often caused by cardiac arrhythmias. Keep your heart warm!

Frostbite:

1. Frostbite is Jack Frost's cold high-five. The skin and underlying tissues freeze owing to intense cold.
2. Fingers, toes, ears, and the tip of the nose are typically affected by frostbite.
3. The first symptoms are numbness and tingling. Your skin becomes pale, hard, and painful.
4. Rewarming quickly is necessary. However, avoid rewarming frostbitten tissue if it may refreeze. Patients should be taken to imaging and thrombolytic facilities.
5. Frostbite can be moderate (reversible) or severe (requiring amputation). For severe cases, TPA administered within 24 hours of rewarming can reduce amputation rates.
6. Pro Tip: Ibuprofen might relieve pain till surgery or wound healing.

Conclusion.

No one can deny that winter is a magical season.  The relaxation is enjoyable to some, but not to others. If we exercise caution and make necessary preparations ahead of time, we can reap the benefits of climate change. No matter your age, it's important to prioritize your health and be ready for everything so that you may fully enjoy the season.

The Natural Treatment For Acid Reflux And GERD

The Natural Treatment For Acid Reflux And GERD 

Overview

Acid reflux might feel like swallowing fire. When that searing sensation reaches your throat, eating becomes difficult. What is acid reflux and how can we treat it? 

Stomach acid backing up into the esophagus causes acid reflux, often known as GERD. Imagine the esophagus as a one-way slide for food. Sometimes that slide gets trapped, letting acid rise. Heartburn can result from this.

Some common acid reflux symptoms are:

1. Heartburn: 2. Regurgitation: 3. Chest Pain: 4. Nausea, 5 Bloating: 6. Hoarse Voice: 7. Bad Breath. 

Discuss acid reflux management. Lifestyle adjustments are key.

• Avoid trigger foods including coffee, tomatoes, alcohol, chocolate, and fatty/spicy foods. Consider plant-based meat and egg alternatives and smaller, more frequent meals.
• Overweight people can reduce symptoms by losing weight.
• Stress can increase acid reflux, so relax.
• Sleep with your head elevated to avoid stomach acid from rising.
• Avoid tight clothing: Tight waistbands might flare symptoms.
• Avoid smoking: Smoking weakens the lower esophageal sphincter, causing acid reflux.
• Limit Alcohol: Binge drinking might cause symptom

The treatment of acid reflux

Acid reflux can be annoying, but there are many treatments. Consider some treatments:

1. Lifestyle changes:

• Consume cooling, calming foods like watermelon, cucumber, and bananas.
• Your main meal should be eaten between 10 a.m. and 2 p.m. when digestive enzymes are most active.
• Mindful Eating: Enjoy meals to stimulate digestion.
• Stress Management: Anger and stress can increase acid reflux, so find relaxing methods.
• Sleep hygiene: Leave 2 hours between meals and bedtime.

2. Ayurvedic Treatments:

Watch this video to learn more 

• Ashwagandha: Balances the mind, improves sleep, and decreases anxiety.
• Tender Coconut Water: Drink 200-500 ml of fresh, tender coconut water twice a day for fast relief
• Fresh aloe vera gel balances Pitta.
• Baked fennel seeds calm the stomach. Take ¼ teaspoon three times every day between meals.
• GERD sufferers benefit from fresh pomegranate juice.
• Use coriander, dried ginger, and snake guard leaf to make herbal tea.
• Drink warm water all day; avoid cold water and ice.
• Eat a spoonful of ghee in a glass of milk before a meal.

3. Medical Treatments:

• Antacids: OTC antacids counteract stomach acid.
• Severe instances may require stronger drugs.
• Surgical Options: Laparoscopic GERD surgery can relieve symptoms.

Acid reflux foods to avoid

When it comes to managing acid reflux (also known as gastroesophageal reflux disease or GERD), paying attention to your diet can make a significant difference. Let’s explore some Indian foods to avoid if you’re dealing with acid reflux:

• Consider switching to herbal teas or low-acid coffee alternatives. Avoid coffee.
• High-Fat Dairy: Whole milk, butter, and high-fat dairy products like paneer tikka can be major triggers for acid reflux. Opt for low-fat or plant-based alternatives.
• Fried foods: French fries, deep-fried onion rings, and potato chips are best avoided. Reflux symptoms may worsen due to the high-fat content.
• Spicy Foods: While we adore our spicy curries, they can irritate the esophagus and worsen acid reflux. Moderation is key here.
• Processed foods: These often contain preservatives, additives, and high levels of salt, which can contribute to reflux. Stick to whole, fresh foods whenever possible.
• Citrus Fruits: Oranges, lemons, and other citrus fruits are acidic and may trigger symptoms. Opt for non-acidic fruits like bananas and melon.
• Spicy Pickles: Achar lovers, take note! Spicy pickles can aggravate acid reflux. Consider milder options.
• Chocolate: Sadly, chocolate contains both caffeine and fat, making it a double whammy for reflux sufferers. Enjoy it in moderation.
• Mint: While mint tea is soothing, excessive mint can relax the esophageal sphincter. Be mindful of peppermint candies and chewing gum.

What foods neutralize stomach acid immediately?

When it comes to neutralizing stomach acid and easing acid reflux symptoms, there are several foods you can incorporate into your diet. Let’s explore some options:

• Bananas: 
• Oatmeal: 
• Ginger: 
• Green vegetables: 
• Non-Citrus Fruits: 
• Chewing gum: 

Foods to help acid reflux at night

Dealing with acid reflux at night can be quite uncomfortable. Fortunately, there are specific foods you can incorporate into your diet to help prevent or alleviate those nighttime symptoms. Let’s dive into some helpful options:

• Oatmeal: A warm bowl of oatmeal before bedtime can be soothing. Oats are high in fiber and act as a protective barrier against stomach acid, helping to reduce reflux.
• Aloe Vera: Fresh aloe vera gel (from the leaf) can be beneficial. It has anti-inflammatory properties and may help soothe the esophagus. Just make sure it’s pure aloe vera without added sugars or additives.
• Fennel: Chew on a few fennel seeds after dinner. Fennel is known for its digestive benefits and can help ease acid reflux.
• Melon: Watermelon, cantaloupe, and honeydew are non-acidic fruits that won’t trigger reflux. Plus, they’re hydrating and refreshing.
• Bananas: These yellow wonders are gentle on the stomach and can help neutralize excess acid. Enjoy a banana as a bedtime snack.
• Green Vegetables: Leafy greens like spinach, kale, and broccoli are alkaline and can help balance stomach acidity. Consider adding them to your evening meal.
• Now, here’s a friendly tip: Avoid heavy, spicy, or large meals close to bedtime. Opt for smaller, lighter dinners to reduce the risk of reflux during the night. And remember, your stomach will appreciate these thoughtful choices!

The worst acid reflux foods

Acid reflux is uncomfortable, and certain meals might worsen it. The worst acid reflux triggers are:

1. Fizzy drinks can cause bloating and burps. Pressure on the LES from a bloated stomach may let more acid escape. Be aware of bubbles when drinking soda or sparkling water.
2. Garlic and onions: Heartburn-inducing flavors. Acid reflux can result from LES relaxation. If you're sensitive, use less or use milder alternatives.
3. Alcohol! Alcohol weakens the LES, letting acid out. It can be red wine, beer, or spirits. Drink thoughtfully and dilute with water or non-alcoholic alternatives.
4. Pizza and pasta tomato sauces are acidic and can cause heartburn. Italian food lovers should consider milder sauces or non-tomato choices.

GERD-friendly meals

GERD sufferers must watch their diets. Although avoiding trigger foods is essential, adding items that soothe and prevent acid reflux can help. Explore GERD-friendly options:

• Fennel reduces acid reflux and improves digestion. Fennel seeds or fresh fennel can be eaten.
• Broccoli: Like many veggies, broccoli won't cause acid reflux. This healthy option won't disturb your stomach.
• Quinoa: Heartburn sufferers can manage this gentle, low-acid whole grain. It's tasty and adaptable.
• Rice: Like other grains, rice absorbs stomach acid, preventing heartburn. Choose brown rice for fiber.
• Bananas: These yellow beauties are stomach-friendly and neutralize acid. Munch on a banana or add it to your breakfast.
• Ginger reduces inflammation and soothes the esophagus. Try ginger tea or cook with fresh ginger.
• Choose low-fat or non-dairy yogurt. It cools and relieves acid reflux.
• Parsley (not only for garnish) aids digestion and reduces heartburn.

List of acid reflux foods

Careful meal choices can considerably prevent acid reflux, often known as GERD. Here are some GERD-friendly foods that relieve the burn and keep your digestive tract healthy:

• It can be topped with banana slices or almonds! Yellow bananas are sweet and easy on the stomach. Acid neutralization is possible. Enjoy a banana after peeling.
• Choose low-fat or non-dairy yogurt. This cooling, calming remedy can relieve acid reflux. Yogurt probiotics may improve gut health.
• Ginger Tea is a digestive superstar. Drink ginger tea—it calms and helps your stomach. Evenings are delightfully warm with it.
• Skinless chicken or turkey are lean meats. They cause reflux less than fatty meats.
• Brown rice, quinoa, and whole wheat bread are whole grains. These grains are stomach-friendly and won't worsen acid reflux.
• Sweet potatoes and carrots are allies. These alkaline foods won't upset your gut's acid equilibrium.
• Greens: Spinach, kale, and arugula are nutritious and low in acid. Sauté or salad them for a healthy supper.

How to prevent acid reflux

Acid reflux can be quite bothersome, but there are several strategies you can adopt to prevent or reduce its occurrence. Let’s explore some practical steps:

1. Lifestyle modifications:

• Raise Your Bed's Head: You can use bricks, wood blocks, or books to raise your bed's head. Aim for about 10 to 20 centimeters (4 to 8 inches) so that your chest and head are above your waist. This helps prevent stomach acid from flowing upward while you sleep.
• Avoid Lying Down After Eating: Give your digestive system some time to work before lying down. Wait at least 2 hours after a meal before hitting the sack.
• More often and smaller meals: Choose smaller portions over larger ones.
• Loose-Fitting Clothing: Tight clothes around your waist can exacerbate reflux. So, embrace those comfy, flowy outfits!
• Keep a Healthy Weight: Being overweight puts strain on the abdomen and raises the possibility of acid reflux. If needed, work on achieving a moderate weight.

2. Dietary choices:

• Avoid foods that trigger reactions: Certain foods and beverages can worsen reflux. Common culprits include coffee, tomatoes, alcohol, chocolate, and spicy or fatty foods. Pay attention to your body’s signals and limit these triggers.
• Timing matters: Refrain from eating within 3 to 4 hours before bedtime. Late-night snacking can lead to acid reflux during sleep.
• Stay Hydrated: Sip water throughout the day. Hydration helps maintain a healthy digestive system.

3. Medications and Over-the-Counter Options:

• Antacids and alginates: These can provide short-term relief by neutralizing stomach acid. Take them with food or soon after eating. However, they’re not a long-term solution.
• Over-the-counter (OTC) Medications: Take into account over-the-counter alternatives such as proton pump inhibitors (omeprazole) or H2 blockers (ranitidine). Consult a pharmacist or healthcare professional for guidance.

4. Quit drinking alcohol and give up smoking:

Smoking: Smoking weakens the lower esophageal sphincter, and allows acid reflux. If you smoke, consider quitting.

Alcohol: An excessive alcohol intake can relax the LES. Moderation is key.

Conclusion

Remember that everyone’s experience with GERD can vary. Lifestyle modifications, dietary changes, and, if necessary, medications can help manage symptoms. If you’re consistently experiencing these side effects, consider consulting a healthcare professional for personalized advice and treatment options. And hey, let’s keep that acid reflux in check.