Does testosterone - the best friend of men? Figuratively speaking, the ratio of males to testosterone balances between love and hate. All rather confusing.
Weigh although this fact: the uncontrolled administration of drugs that contain male hormones (anabolic steroids, steroid supplements, etc.) can lead to liver cancer, heart attack and impotence.
According to studies, intake of drugs under medical supervision in small doses of testosterone improves physical and emotional condition of men suffering from the shortage of this hormone. There is information about the benefits of testosterone for the heart of elderly males.
The researchers studied 46 men stamina (their average age - 62 years) with low testosterone levels and suffering from pains in his chest. Participants of the experiment who used testosterone patches to have run more than others. Men who are more hardy and noted the improvements in well-being and reducing pain.
British researchers can not explain exactly what and how the hormone replacement therapy affects older men suffering from angina. However, there is an assumption that small doses of testosterone expand blood vessels, improve mood and give patients power.
Deficiency of testosterone and its treatment
Testosterone is produced in the testes, but with age its level is reduced, although not as dramatically as the level of estrogen in women. The signs of testosterone deficiency in older men is difficult to distinguish from the normal signs of aging. See your doctor if the following symptoms:
· Strong decline in muscle mass
· Loss of interest in sex
· Impotence
· Tides, as in women during menopause (in severe cases)
Testosterone deficiency is detected through blood or (very often) in a survey about infertility. Lack of sperm production - one of the symptoms of the disease. It affects 4.5 million men, but only 5% of those treated with testosterone therapy (in the form of injections or patches). In men with low testosterone levels increased risk of osteoporosis.
According to studies, the benefits of hormone replacement therapy for men are:
· Influx of energy and increased sexual desire
• Increasing access well-being, mood, reduce irritability, nervousness
· Reducing fat, strengthening muscles
Testosterone is used to correct problems with weight in HIV-infected women. However, it is contraindicated in breast cancer or prostate. From testosterone therapy should be discontinued if the slightest suspicion of cancer, because it causes intense growth of tumors. Men with enlarged prostate (benign prostatic hypertrophy) should also avoid taking testosterone. Among the possible side effects of medication - a syndrome of night apno (temporary stoppage of breathing during sleep) and the reduction of "useful" cholesterol in the blood.
To determine whether the testosterone is helpful for men with heart disease, and what its optimal dose, additional clinical studies. In any case, the positive effect is, and it should be used!
Rx New York
Friday, September 18, 2009
The program of medical examinations for men
This article provides only the standard recommendations. In each case the list of surveys defines physician. This takes into account individual characteristics, chronic disease, genetic predisposition and age of the patient.
Regular medical check-ups. This is a good way to monitor your health. The doctor measures the blood pressure, listens to heart rate, weighs and examines the patient. Sometimes regular inspections revealed disease, asymptomatic (eg hypertension). In the survey can be discussed with your doctor your diet, exercise, etc. Regarding the frequency of such surveys, there is no consensus. Personal recommendation gives the physician.
Examination of the testes. This survey is recommended to take place simultaneously with the other checks for cancer. A self testicular not efficient enough, so it should be only to people at risk of oncological diseases. In any case, you should consult your doctor.
Checking the level of cholesterol in the blood. Persons older than 20 years are advised to check the level of high density lipoprotein ( "useful" and "harmful" cholesterol, triglycerides) in blood every 5 years. If the risk of cardiovascular disease doctor may recommend more frequent checks.
Survey for the presence of prostate cancer. In relation to the need for the views of doctors differ. Slowly progressive prostate cancer is not harmful to health, but some methods of treatment (surgery, radiotherapy) is applied. Some experts believe that as long as enough data for the purpose of total surveys. Other recommended annually undergo such screening all healthy men over 50 who forecast life expectancy of at least 10 years. It includes analysis of prostate specific antigen (PSA) and digital rectal examination. Men at risk for prostate cancer (blacks and those with prostate cancer family history) should undergo annual surveys, beginning with 45 years.
Testing for the presence of colon cancer. These surveys are uniquely useful. But doctors are divided on their frequency. This issue should be addressed individually with their physician.
Men older than 50 years should take one of the following surveys:
* Fecal occult blood (1 every 1-2 years)
* Sigmoidoscopy (1 every 5 years)
* Fecal occult blood in the home (if possible) and sigmoidoscopy
* Colonoscopy (1 every 10 years)
* Barium enema with double contrast (1 every 5 years)
However, some reputable medical experts believe that such surveys should take place only men from the group of average risk.
In the presence of predisposition to onkozabolevniyam (for example, when a bad heredity) should be screened more often or at an earlier age. Risk Factors - inflammatory bowel disease, polyps, certain types of malignant tumors, treatment by radiotherapy.
Arterial pressure. Regarding the frequency of checking the pressure no clear recommendations. It is desirable to do so, at least 1 time per year. In the presence of indicators above 120/80 should seek medical advice. In the case of threat of hypertension doctor will recommend regular medical check-ups and home monitoring of pressure.
Aortic aneurysm. This ultrasound examination is recommended to take 1 times between 65 and 75 years, those who smoke or smoked during their lifetime.
Blood test for HIV infection. This analysis should take:
* If there is homosexual contacts (at least 1 per year).
* Prior to or during pregnancy (it is desirable to give a pre).
* In the case of intravenous drug use (1 per year).
* If there is no increased risk of HIV infection is recommended to be tested during a regular medical examination.
Analysis of blood sugar. Persons older than 45 years, with an increased risk of developing type II diabetes are advised to check blood sugar levels 1 time in 1-2 years. Risk factors - overweight, sedentary lifestyle, hereditary predisposition. If you have high blood pressure or blood cholesterol levels should be sure to take a blood test for sugar because diabetes significantly increases the risk of heart attack. Most people should start checking after 45 years, persons from high-risk groups - before.
Dental checks. Regular visits to the dentist can preserve the health of teeth and the whole organism. The exact frequency of visits should be negotiated with the doctor. As a rule, recommended 2 preventive visit per year.
Checked. At the age of 40 years should undergo a comprehensive examination of the eye. Then the eyes should be checked 1 times in 1-4 years. In the presence of diseases affecting vision (diabetes, chronic eye diseases, etc.), a survey of best take place more frequently.
Examinations of the skin. Should not forget about the independent audit of the skin. Thus it is necessary to pay attention to non-healing sores and redness, especially in open areas. By the doctor advised to contact if there are any changes in size, color and shape of old moles, as well as the appearance of new ones.
Rx Oregon
Regular medical check-ups. This is a good way to monitor your health. The doctor measures the blood pressure, listens to heart rate, weighs and examines the patient. Sometimes regular inspections revealed disease, asymptomatic (eg hypertension). In the survey can be discussed with your doctor your diet, exercise, etc. Regarding the frequency of such surveys, there is no consensus. Personal recommendation gives the physician.
Examination of the testes. This survey is recommended to take place simultaneously with the other checks for cancer. A self testicular not efficient enough, so it should be only to people at risk of oncological diseases. In any case, you should consult your doctor.
Checking the level of cholesterol in the blood. Persons older than 20 years are advised to check the level of high density lipoprotein ( "useful" and "harmful" cholesterol, triglycerides) in blood every 5 years. If the risk of cardiovascular disease doctor may recommend more frequent checks.
Survey for the presence of prostate cancer. In relation to the need for the views of doctors differ. Slowly progressive prostate cancer is not harmful to health, but some methods of treatment (surgery, radiotherapy) is applied. Some experts believe that as long as enough data for the purpose of total surveys. Other recommended annually undergo such screening all healthy men over 50 who forecast life expectancy of at least 10 years. It includes analysis of prostate specific antigen (PSA) and digital rectal examination. Men at risk for prostate cancer (blacks and those with prostate cancer family history) should undergo annual surveys, beginning with 45 years.
Testing for the presence of colon cancer. These surveys are uniquely useful. But doctors are divided on their frequency. This issue should be addressed individually with their physician.
Men older than 50 years should take one of the following surveys:
* Fecal occult blood (1 every 1-2 years)
* Sigmoidoscopy (1 every 5 years)
* Fecal occult blood in the home (if possible) and sigmoidoscopy
* Colonoscopy (1 every 10 years)
* Barium enema with double contrast (1 every 5 years)
However, some reputable medical experts believe that such surveys should take place only men from the group of average risk.
In the presence of predisposition to onkozabolevniyam (for example, when a bad heredity) should be screened more often or at an earlier age. Risk Factors - inflammatory bowel disease, polyps, certain types of malignant tumors, treatment by radiotherapy.
Arterial pressure. Regarding the frequency of checking the pressure no clear recommendations. It is desirable to do so, at least 1 time per year. In the presence of indicators above 120/80 should seek medical advice. In the case of threat of hypertension doctor will recommend regular medical check-ups and home monitoring of pressure.
Aortic aneurysm. This ultrasound examination is recommended to take 1 times between 65 and 75 years, those who smoke or smoked during their lifetime.
Blood test for HIV infection. This analysis should take:
* If there is homosexual contacts (at least 1 per year).
* Prior to or during pregnancy (it is desirable to give a pre).
* In the case of intravenous drug use (1 per year).
* If there is no increased risk of HIV infection is recommended to be tested during a regular medical examination.
Analysis of blood sugar. Persons older than 45 years, with an increased risk of developing type II diabetes are advised to check blood sugar levels 1 time in 1-2 years. Risk factors - overweight, sedentary lifestyle, hereditary predisposition. If you have high blood pressure or blood cholesterol levels should be sure to take a blood test for sugar because diabetes significantly increases the risk of heart attack. Most people should start checking after 45 years, persons from high-risk groups - before.
Dental checks. Regular visits to the dentist can preserve the health of teeth and the whole organism. The exact frequency of visits should be negotiated with the doctor. As a rule, recommended 2 preventive visit per year.
Checked. At the age of 40 years should undergo a comprehensive examination of the eye. Then the eyes should be checked 1 times in 1-4 years. In the presence of diseases affecting vision (diabetes, chronic eye diseases, etc.), a survey of best take place more frequently.
Examinations of the skin. Should not forget about the independent audit of the skin. Thus it is necessary to pay attention to non-healing sores and redness, especially in open areas. By the doctor advised to contact if there are any changes in size, color and shape of old moles, as well as the appearance of new ones.
Rx Oregon
Sleep problems in men
For many men dream - it is a literal and figurative senses of the last case of a long list of what needs to be done for the day. He is considered a waste of time - because the work is idle. As a result of such errors are not used huge mental and physical abilities, which are fully possesses a well-rested people.
In fact, sleep can be considered the most important task of the day. Spent his time will always pay off handsomely in all other endeavors.
That dream can effectively "recharge" the body, prepare it for the next day. Good sleep allows for better feel, think and act, makes it possible to optimize your day-time and energy potential.
Adequate sleep, you are the best way to achieve the desired objectives.
1. Sleep. Why?
Ignoring the problem
Many simply do not realize that require a longer sleep. They feel sleepy sign that a good job. Men accustomed to constant fatigue and believe that the way it should be. I sincerely believe that we should not surrender at any cost before fatigue.
However, each has its own rate of sleep. Most adults need 7-8 hours to be relaxed and receptive to the surrounding reality.
But many in the habit of sleeping less than they need. As a result, they are not able to work in full force and maximum focus.
Here are signs that you are not getting enough sleep:
* During the day, tiredness and fatigue.
* Hard to concentrate during the meetings.
* You should too difficult "to rouse himself, get to work.
* You are irritable, grouchy and easily angered.
In the morning wake up just in time for the alarm clock.
* Sleepiness at the wheel.
Most people must be at work early enough, so the "top up" later is not possible, because a rare head allows the employee to take a nap during the day. Out of this situation in that evening to go to bed early.
Plan all the way, so that you have 7-8 hours before morning awakening. Set yourself a priority. After a while you'll understand if you need more than eight hours of sleep enough or even less than seven, to get up in a cheerful mood.
Workload
The men work sometimes takes so long that his lack of sleep. The focus on personal prosperity leads to the need to work overtime at night, on weekends or go out before all morning. Even more time can be spent in traffic jams on the way to work and back home.
Even at home work consumes his spare time. It is necessary to complete some documents, cell phone calls without a break, have to constantly monitor the e-mail. Do not have time to look around, it appears that the time has flown by, and it is high time to sleep.
Stress and stress at work is quite capable of upsetting dream. At night you can be in the power of disturbing thoughts and worries about tomorrow. Organism needs rest, but in my mind again and again scroll case.
As a result, you're tossing and turning from side to side and can not sleep. Or wake up in the middle of the night, and more can not sleep until morning. And then the alarm clock "proclaims" that it's time to get up and start the daily business.
Make every effort to leave work ... at work. If possible, do not let it haunt you even at home. In his spare time, we must finally give a breather and the body and brain. Set clear boundaries to protect your spare time.
All this is very difficult to do in terms of work at home. Either way, you need to arrange respite, find time for walking on the street to relax and, as they say, blow away the cobwebs.
Should learn how to banish disturbing thoughts occur in the daytime. Discuss them with one of his friends, reset the voltage at the gym. Bed - a place of rest, leave all the problems beyond the threshold of the bedroom.
Super dense schedule
Many men are not only time consuming job. For example, they regularly visit the gym, are involved in sports or go "cheer" for the local team. Tinkering with his car, or equips house. They consist of various public organizations, go to church.
Bachelors go on dates and parties with friends, married take their children out of school and help fulfill their homework. The list goes on.
The way out is to set priorities and in accordance with them properly allocate their time. We must honestly assess the schedule of his employment: but it is not too tight? There is urgent business, but some can be postponed until tomorrow. Some of the tasks do not necessarily carry yourself.
Important cases can be organized so that they take less time. The significance of some of its undertakings should not be overestimated - they can do less or give them less time. Some things in general is time to delete from the list of their concerns. In the end, this can always be revisited, if you free up time in the future.
Set priorities, put a dream in the first place.
Changes in lifestyle
Life has a lot of changes that can greatly affect sleep. Some of them can be foreseen, some come unexpectedly. It is clear that the changes for the worse, have a powerful negative impact. Но и добрые вести помимо общего возбуждения часто добавляют забот и стрессов, вполне способных лишить вас сна.
Examples pleasant change:
* Marriage;
* Birth of a child;
* Transition to new jobs;
* Relocation.
Now, examples of negative properties:
* The loss of a loved one;
* Loss of jobs;
* Divorce;
* Car crash;
* Serious illness;
* Trial;
* A bad investment.
These events can take you to the doldrums. Many men Depression begins imperceptibly, so that they are about it are not even aware. Gradually depression may progress to the point where despair has become an integral part of life.
Depression can destroy the quality of sleep. Making the turn around from side to side until late at night. Or vice versa sleep for days, without motivation to get out of bed.
With the deterioration of sleep a person stops taking care of their physical condition. It feeds on a regular basis, then puts physical education. Often these people find solace in alcohol and drugs. As a result, lost interest in normal daily life.
Men often hold depressive feelings in himself, not letting them escape. In some cases, eventually reaching a critical mass for strong violence. Men often turning violent acts against themselves. As statistics show, they are four times more prone to suicide than women.
Many are unwilling to seek assistance from a therapist, as well as fear that they may be on the "bad" thought. In fact, the presence of depressive feelings - quite normal, but they can be harmful to health.
If you are depressed, start, at least in conversation with his spouse, friend, doctor or priest. Any of them can be useful in deciding whether to seek a therapist. Do not try to fight with depression alone.
Bad habits
Men get a lot of habits that lead to sleep disorders. Among them - alcohol, nicotine and caffeine. Try not to drink alcohol and coffee, or smoke in the second half of the day, especially late at night and just before bedtime.
Abundant food or exercise before going to bed, can also interfere with sleep. However, to avoid these habits is difficult, if you actively spend the evening. Try to eat more at lunch and less at dinner. A sport you can do before work or at lunchtime.
Many people lie awake and not in the specified hours, but as a need. This confuses the body's internal clock and thus harms sleep. Try every day to go to bed and get up at the same time (even on weekends and holidays), and you stabiliziruete internal clock.
Do not try to sleep off the weekend. Get up no later than usual, and go to bed early if you want to compensate for accumulated the earthquake. Also, try not to sleep during the day longer hours and not close to the evening, so you do not suffer from insomnia at night.
Health status
Many diseases and injuries can prevent good sleep. Some of them - the extension of the ankle, the flu, a small operation - are temporary. Other health problems remain with us for the rest of his life, and with age it happens more often.
Here are some examples of diseases that could seriously disrupt the mechanisms of sleep:
* Epilepsy;
* Asthma and other respiratory diseases;
* Cardiovascular disease;
* Arthritis.
Drugs from these diseases can also cause sleep disturbances, for example, to add your spirits at night and sleepiness during the day.
Consult your doctor, you may need to change the dosage or time of ingestion.
2. What to turn into sleep disorders
Many men spend in bed, ample time, but still not getting enough sleep. They long can not sleep, wake up in the middle of the night. Some can sleep through the night and, nevertheless, felt tired the next day.
All these - symptoms of sleep disorders, and they are characteristic of men. Many of them do not understand what problems are encountered. And if I understand, they often do not consider it necessary to consult a doctor. Meanwhile, timely diagnosis and causes of these violations significantly improve sleep, and, consequently, health and fitness.
Next, we consider the most common sleep disorders in men.
Obstructive sleep apnea (CCA)
CCA - it stops breathing during sleep, occurring when soft tissue in the posterior pharynx falls and close the airway. In this case, air can not get into the lungs.
CCA - a very common sleep disorder, because the muscles that make up the throat, relax as you fall asleep. Under the language of its own weight sinks down and blocks the airways. Last night it may occur several times, and perhaps a few hundred times. These breathing pauses awaken you and violate sleep, next day fatigue. Men twice more prone to SLA than women.
Overweight and thick neck increases the probability of CCA: for men with excess weight in the larynx more fat that can block the airway.
The main features of the SLA - daytime sleepiness and loud snoring. Snoring - the result of partial overlap of the respiratory tract. With age it tends to strengthen, distinguish its various gradations - depending on the intensity.
The so-called "simple" or "regular" snoring is mainly poses no threat to health, but intense, loud and intermittent wheezing with a cause for concern.
Men often do not suspect that snore. Usually this problem noticed spouse.
Many men are even proud of loud snoring, considering it an expression of masculinity. They do not suspect that in fact may face serious problems.
Sleep apnea makes it difficult thought processes and concentration at work. If you do not deal with this problem, it can lead to heart disease, hypertension and diabetes.
If you snore loudly and are prone to daytime fatigue, tell your doctor. He will direct you to a specialist on sleep to check on the SLA.
In mild sleep apnea may help reduce weight and acquire the habit of sleeping on the side (not on the back). Serious cases require skilled medical care.
Constant positive airway pressure (PPDDP) - the main method of treatment of the SLA in adults. When using this method in the airways creates a constant pressure by the flow of air passing through the mask, which is fixed over the nose. Respiratory tract remain open and breathing pauses during sleep does not occur.
The alternative is a surgical intervention or mouthparts device (something like a sports Capa).
Narkolepticheskaya disease
Narcolepsy - a disease that causes the extreme sudden sleepiness. The patient may suddenly fall asleep at the wheel, when eating out or traveling. Narcolepsy usually develops between 12 and 20 years and can last a lifetime. Without treatment, it does not pass.
If you ever feel so tired that you can at any time "opt out" and go to sleep, tell us about this doctor. He will direct you to a specialist for screening for narcolepsy. She had given medication, helping to improve the characteristics of sleep and wakefulness.
The syndrome of delayed sleep period
Because of the large workload and other affairs of men may receive the habit to go to bed very late. The syndrome of delayed sleep period means that sleep is now possible only a few hours after that time stamp, which was accustomed to falling asleep. Accordingly, it becomes difficult to get up early in the morning.
As is known, the internal clock, depending on time of day you have something to sleep, then to wakefulness. This timer is a natural in the body of any person. Permanent late going to bed later and waking up can bring down the internal clock. As a result, you can not sleep, so to speak, in normal times.
To cope with this problem, avoid bright light in the apartment in the evening, and in the bedroom at bedtime in general should be dark. The morning and in the morning, on the contrary do not let the sunlight. Not necessarily at the same time that the sun's rays hit directly at you. The main thing - to see that around the light. Through the eyes of the signal is transmitted to the brain, which causes the internal clock rate.
Violation of the daily rhythm
The specificity of the (frequent flights, the transitions from one shift to another and vice versa) can cause jet-lagged. So, after a long flight, you can be in a remote region, where to go to sleep and wake up accounts at a time, which does not correspond to count-your internal clock. The organism does not have time to adapt to new conditions because of high speed flight, and having trouble sleeping.
Men alternating night shifts to daylight, are also suffering because of jet-lagged. Schedule forces you to work when the body still wants to sleep and rest when the body is ready to work. All of this raises serious sleep disorders, and you get tired.
There is evidence that the administration of drugs on the basis of melatonin helps some people suffering from jet-lagged. Melatonin - a hormone that the brain produces during sleep. Scientists believe that, apparently, he is the state of drowsiness.
Someone helps phototherapy. With this method of treatment the patient's eye is exposed to very bright light of a certain duration and at a certain time of day. He has on the biological clock has the same effect as in sunlight. This helps in setting the internal clock.
Talk to your doctor, that will be more suitable in your case: melatonin or light therapy.
Sleep hygiene
Insomnia can be viewed as the result of bad habits. All those everyday passions that a bad influence on sleep. As a result, sleep is not refreshing and keeps good spirits throughout the day.
Bad habits can and should be brought under control. Among them - drinking coffee late at night, long daytime naps, going to bed at different times.
In order to help patients prevail over their preferences, the doctor may recommend behavioral therapy techniques to teach or observe the rules of sleep hygiene.
3. How improvements
Many men will sleep much better once you get used sleep hygiene - a set of basic principles to improve it.
Some believe that drinking on the night will facilitate a good night's sleep. Indeed, alcohol can help to quickly fall asleep, but it is likely that the process of sleep is intermittent. In addition, many after the evening drinking too early to wake up in the morning.
All this can be called "alcoholic rebound." Alcohol long delayed in the body, so is 6 hours before bed is better to abstain from it. And in general, to control the number and frequency vypivok - Excessive alcohol consumption is known to be detrimental to health.
Men sometimes rely on sleeping pills, someone it helps. But in any case, pill - this is not a lasting solution to the problem. The course prescribed by doctors, rarely extends beyond several weeks.
Pharmacies are many preparations on the basis of an antihistamine, a substance contained in medicines for colds. These tools can help sleep, but during the day there would be a state of weakness. So be careful with taking these drugs.
You should not always rely on sleeping pills. Talk to your doctor, how else can improve sleep.
And anyway, if you suffer from insomnia more than a month - consult your doctor, do not think it will all work itself. He may refer you to a specialist on sleep, to find the optimal solution.
Two weeks before visiting a specialist to start a sleep diary. This will help him to understand your habits, identify problems and ways to overcome them.
Sleep is very important for health - can not ignore the warning signs. And you very much to gain from timely access to medical care. After all, the quality of your life depends on how you sleep.
Rx Washington
In fact, sleep can be considered the most important task of the day. Spent his time will always pay off handsomely in all other endeavors.
That dream can effectively "recharge" the body, prepare it for the next day. Good sleep allows for better feel, think and act, makes it possible to optimize your day-time and energy potential.
Adequate sleep, you are the best way to achieve the desired objectives.
1. Sleep. Why?
Ignoring the problem
Many simply do not realize that require a longer sleep. They feel sleepy sign that a good job. Men accustomed to constant fatigue and believe that the way it should be. I sincerely believe that we should not surrender at any cost before fatigue.
However, each has its own rate of sleep. Most adults need 7-8 hours to be relaxed and receptive to the surrounding reality.
But many in the habit of sleeping less than they need. As a result, they are not able to work in full force and maximum focus.
Here are signs that you are not getting enough sleep:
* During the day, tiredness and fatigue.
* Hard to concentrate during the meetings.
* You should too difficult "to rouse himself, get to work.
* You are irritable, grouchy and easily angered.
In the morning wake up just in time for the alarm clock.
* Sleepiness at the wheel.
Most people must be at work early enough, so the "top up" later is not possible, because a rare head allows the employee to take a nap during the day. Out of this situation in that evening to go to bed early.
Plan all the way, so that you have 7-8 hours before morning awakening. Set yourself a priority. After a while you'll understand if you need more than eight hours of sleep enough or even less than seven, to get up in a cheerful mood.
Workload
The men work sometimes takes so long that his lack of sleep. The focus on personal prosperity leads to the need to work overtime at night, on weekends or go out before all morning. Even more time can be spent in traffic jams on the way to work and back home.
Even at home work consumes his spare time. It is necessary to complete some documents, cell phone calls without a break, have to constantly monitor the e-mail. Do not have time to look around, it appears that the time has flown by, and it is high time to sleep.
Stress and stress at work is quite capable of upsetting dream. At night you can be in the power of disturbing thoughts and worries about tomorrow. Organism needs rest, but in my mind again and again scroll case.
As a result, you're tossing and turning from side to side and can not sleep. Or wake up in the middle of the night, and more can not sleep until morning. And then the alarm clock "proclaims" that it's time to get up and start the daily business.
Make every effort to leave work ... at work. If possible, do not let it haunt you even at home. In his spare time, we must finally give a breather and the body and brain. Set clear boundaries to protect your spare time.
All this is very difficult to do in terms of work at home. Either way, you need to arrange respite, find time for walking on the street to relax and, as they say, blow away the cobwebs.
Should learn how to banish disturbing thoughts occur in the daytime. Discuss them with one of his friends, reset the voltage at the gym. Bed - a place of rest, leave all the problems beyond the threshold of the bedroom.
Super dense schedule
Many men are not only time consuming job. For example, they regularly visit the gym, are involved in sports or go "cheer" for the local team. Tinkering with his car, or equips house. They consist of various public organizations, go to church.
Bachelors go on dates and parties with friends, married take their children out of school and help fulfill their homework. The list goes on.
The way out is to set priorities and in accordance with them properly allocate their time. We must honestly assess the schedule of his employment: but it is not too tight? There is urgent business, but some can be postponed until tomorrow. Some of the tasks do not necessarily carry yourself.
Important cases can be organized so that they take less time. The significance of some of its undertakings should not be overestimated - they can do less or give them less time. Some things in general is time to delete from the list of their concerns. In the end, this can always be revisited, if you free up time in the future.
Set priorities, put a dream in the first place.
Changes in lifestyle
Life has a lot of changes that can greatly affect sleep. Some of them can be foreseen, some come unexpectedly. It is clear that the changes for the worse, have a powerful negative impact. Но и добрые вести помимо общего возбуждения часто добавляют забот и стрессов, вполне способных лишить вас сна.
Examples pleasant change:
* Marriage;
* Birth of a child;
* Transition to new jobs;
* Relocation.
Now, examples of negative properties:
* The loss of a loved one;
* Loss of jobs;
* Divorce;
* Car crash;
* Serious illness;
* Trial;
* A bad investment.
These events can take you to the doldrums. Many men Depression begins imperceptibly, so that they are about it are not even aware. Gradually depression may progress to the point where despair has become an integral part of life.
Depression can destroy the quality of sleep. Making the turn around from side to side until late at night. Or vice versa sleep for days, without motivation to get out of bed.
With the deterioration of sleep a person stops taking care of their physical condition. It feeds on a regular basis, then puts physical education. Often these people find solace in alcohol and drugs. As a result, lost interest in normal daily life.
Men often hold depressive feelings in himself, not letting them escape. In some cases, eventually reaching a critical mass for strong violence. Men often turning violent acts against themselves. As statistics show, they are four times more prone to suicide than women.
Many are unwilling to seek assistance from a therapist, as well as fear that they may be on the "bad" thought. In fact, the presence of depressive feelings - quite normal, but they can be harmful to health.
If you are depressed, start, at least in conversation with his spouse, friend, doctor or priest. Any of them can be useful in deciding whether to seek a therapist. Do not try to fight with depression alone.
Bad habits
Men get a lot of habits that lead to sleep disorders. Among them - alcohol, nicotine and caffeine. Try not to drink alcohol and coffee, or smoke in the second half of the day, especially late at night and just before bedtime.
Abundant food or exercise before going to bed, can also interfere with sleep. However, to avoid these habits is difficult, if you actively spend the evening. Try to eat more at lunch and less at dinner. A sport you can do before work or at lunchtime.
Many people lie awake and not in the specified hours, but as a need. This confuses the body's internal clock and thus harms sleep. Try every day to go to bed and get up at the same time (even on weekends and holidays), and you stabiliziruete internal clock.
Do not try to sleep off the weekend. Get up no later than usual, and go to bed early if you want to compensate for accumulated the earthquake. Also, try not to sleep during the day longer hours and not close to the evening, so you do not suffer from insomnia at night.
Health status
Many diseases and injuries can prevent good sleep. Some of them - the extension of the ankle, the flu, a small operation - are temporary. Other health problems remain with us for the rest of his life, and with age it happens more often.
Here are some examples of diseases that could seriously disrupt the mechanisms of sleep:
* Epilepsy;
* Asthma and other respiratory diseases;
* Cardiovascular disease;
* Arthritis.
Drugs from these diseases can also cause sleep disturbances, for example, to add your spirits at night and sleepiness during the day.
Consult your doctor, you may need to change the dosage or time of ingestion.
2. What to turn into sleep disorders
Many men spend in bed, ample time, but still not getting enough sleep. They long can not sleep, wake up in the middle of the night. Some can sleep through the night and, nevertheless, felt tired the next day.
All these - symptoms of sleep disorders, and they are characteristic of men. Many of them do not understand what problems are encountered. And if I understand, they often do not consider it necessary to consult a doctor. Meanwhile, timely diagnosis and causes of these violations significantly improve sleep, and, consequently, health and fitness.
Next, we consider the most common sleep disorders in men.
Obstructive sleep apnea (CCA)
CCA - it stops breathing during sleep, occurring when soft tissue in the posterior pharynx falls and close the airway. In this case, air can not get into the lungs.
CCA - a very common sleep disorder, because the muscles that make up the throat, relax as you fall asleep. Under the language of its own weight sinks down and blocks the airways. Last night it may occur several times, and perhaps a few hundred times. These breathing pauses awaken you and violate sleep, next day fatigue. Men twice more prone to SLA than women.
Overweight and thick neck increases the probability of CCA: for men with excess weight in the larynx more fat that can block the airway.
The main features of the SLA - daytime sleepiness and loud snoring. Snoring - the result of partial overlap of the respiratory tract. With age it tends to strengthen, distinguish its various gradations - depending on the intensity.
The so-called "simple" or "regular" snoring is mainly poses no threat to health, but intense, loud and intermittent wheezing with a cause for concern.
Men often do not suspect that snore. Usually this problem noticed spouse.
Many men are even proud of loud snoring, considering it an expression of masculinity. They do not suspect that in fact may face serious problems.
Sleep apnea makes it difficult thought processes and concentration at work. If you do not deal with this problem, it can lead to heart disease, hypertension and diabetes.
If you snore loudly and are prone to daytime fatigue, tell your doctor. He will direct you to a specialist on sleep to check on the SLA.
In mild sleep apnea may help reduce weight and acquire the habit of sleeping on the side (not on the back). Serious cases require skilled medical care.
Constant positive airway pressure (PPDDP) - the main method of treatment of the SLA in adults. When using this method in the airways creates a constant pressure by the flow of air passing through the mask, which is fixed over the nose. Respiratory tract remain open and breathing pauses during sleep does not occur.
The alternative is a surgical intervention or mouthparts device (something like a sports Capa).
Narkolepticheskaya disease
Narcolepsy - a disease that causes the extreme sudden sleepiness. The patient may suddenly fall asleep at the wheel, when eating out or traveling. Narcolepsy usually develops between 12 and 20 years and can last a lifetime. Without treatment, it does not pass.
If you ever feel so tired that you can at any time "opt out" and go to sleep, tell us about this doctor. He will direct you to a specialist for screening for narcolepsy. She had given medication, helping to improve the characteristics of sleep and wakefulness.
The syndrome of delayed sleep period
Because of the large workload and other affairs of men may receive the habit to go to bed very late. The syndrome of delayed sleep period means that sleep is now possible only a few hours after that time stamp, which was accustomed to falling asleep. Accordingly, it becomes difficult to get up early in the morning.
As is known, the internal clock, depending on time of day you have something to sleep, then to wakefulness. This timer is a natural in the body of any person. Permanent late going to bed later and waking up can bring down the internal clock. As a result, you can not sleep, so to speak, in normal times.
To cope with this problem, avoid bright light in the apartment in the evening, and in the bedroom at bedtime in general should be dark. The morning and in the morning, on the contrary do not let the sunlight. Not necessarily at the same time that the sun's rays hit directly at you. The main thing - to see that around the light. Through the eyes of the signal is transmitted to the brain, which causes the internal clock rate.
Violation of the daily rhythm
The specificity of the (frequent flights, the transitions from one shift to another and vice versa) can cause jet-lagged. So, after a long flight, you can be in a remote region, where to go to sleep and wake up accounts at a time, which does not correspond to count-your internal clock. The organism does not have time to adapt to new conditions because of high speed flight, and having trouble sleeping.
Men alternating night shifts to daylight, are also suffering because of jet-lagged. Schedule forces you to work when the body still wants to sleep and rest when the body is ready to work. All of this raises serious sleep disorders, and you get tired.
There is evidence that the administration of drugs on the basis of melatonin helps some people suffering from jet-lagged. Melatonin - a hormone that the brain produces during sleep. Scientists believe that, apparently, he is the state of drowsiness.
Someone helps phototherapy. With this method of treatment the patient's eye is exposed to very bright light of a certain duration and at a certain time of day. He has on the biological clock has the same effect as in sunlight. This helps in setting the internal clock.
Talk to your doctor, that will be more suitable in your case: melatonin or light therapy.
Sleep hygiene
Insomnia can be viewed as the result of bad habits. All those everyday passions that a bad influence on sleep. As a result, sleep is not refreshing and keeps good spirits throughout the day.
Bad habits can and should be brought under control. Among them - drinking coffee late at night, long daytime naps, going to bed at different times.
In order to help patients prevail over their preferences, the doctor may recommend behavioral therapy techniques to teach or observe the rules of sleep hygiene.
3. How improvements
Many men will sleep much better once you get used sleep hygiene - a set of basic principles to improve it.
Some believe that drinking on the night will facilitate a good night's sleep. Indeed, alcohol can help to quickly fall asleep, but it is likely that the process of sleep is intermittent. In addition, many after the evening drinking too early to wake up in the morning.
All this can be called "alcoholic rebound." Alcohol long delayed in the body, so is 6 hours before bed is better to abstain from it. And in general, to control the number and frequency vypivok - Excessive alcohol consumption is known to be detrimental to health.
Men sometimes rely on sleeping pills, someone it helps. But in any case, pill - this is not a lasting solution to the problem. The course prescribed by doctors, rarely extends beyond several weeks.
Pharmacies are many preparations on the basis of an antihistamine, a substance contained in medicines for colds. These tools can help sleep, but during the day there would be a state of weakness. So be careful with taking these drugs.
You should not always rely on sleeping pills. Talk to your doctor, how else can improve sleep.
And anyway, if you suffer from insomnia more than a month - consult your doctor, do not think it will all work itself. He may refer you to a specialist on sleep, to find the optimal solution.
Two weeks before visiting a specialist to start a sleep diary. This will help him to understand your habits, identify problems and ways to overcome them.
Sleep is very important for health - can not ignore the warning signs. And you very much to gain from timely access to medical care. After all, the quality of your life depends on how you sleep.
Rx Washington
Subscribe to:
Posts (Atom)