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Vital Vitamins: Sources, Symptoms and Normal Ranges

We all have studied and read about vitamins at least once in our academic lives. Not everyone has a photographic memory. Therefore, this article will start from the basics of vitamins and the tests according to the relevant vitamins along with their symptoms and results.

What are vitamins?

To put in simple words, vitamins are nutrients required for proper sustenance and functioning of human body.

Vital Vitamins

Each vitamin has a certain set function, failing to get these leads to deficiency of the respective vitamin. Each of the vitamins are unique and are very much essential to protect the body from any health disorder. Deficiencies can also bring about a poor immunity and other disorders like cardiac diseases, orthopedic diseases and even cancers.

Vitamins can be received from different foods and at times even from medicinal supplements. They are also present in foods obtained from animals. The levels of vitamins in the body can be checked through basic blood tests that generally do not require midnight fasting.

What are the types of vitamins?

As mentioned above, there are 13 important vitamins that help the human body function well. They are listed below along with the symptoms that suggest their deficiency and hence demand testing.

1. Vitamin A

Vitamin A is a fat-soluble vitamin, which means it can be stored in your body for a long time. Fat soluble vitamins are dissolvable in fat.

Vitamin A is essential for promoting bone health, building resistance to diseases and external threats, and even reproduction. It is a vitamin that is also responsible for producing retinol. The pigment in the eyes is formed because of this vitamin. Deficiency of this vitamin can be a trigger for other disorders.

Vitamin A

What are the sources of Vitamin A?

i] Green Leafy vegetables: Spinach, broccoli, kale, parsley are few sources of green leafy vegetables that provide vitamin A.
ii] Non-vegetarian food products: Beef liver, cod liver oil, eggs, meat, chicken are few sources of this vitamin.
iii] Milk: Dairy products like fortified milk, butter and cheese are good sources of vitamin A as well.
iv] Other fruits and vegetables: Carrot, apricots, cantaloupe, sweet potatoes also contain vitamin A.

What are the symptoms that can identify testing for Vitamin A?

1. Night blindness – People who have vision disorders such as night blindness, poor vision during night, dry eyes should go for Vitamin A testing.

2. Anemia – Those who have a poor hemoglobin and have a pale skin also should get tested for vitamin A.

3. Liver disorders – Liver cirrhosis, liver damage or existence of any malfunctioning in the liver is also reason enough to get a vitamin A testing.

4. Weight loss – Sudden and unexpected weight loss, excess hair fall, dry hair, cracked skin are signs of vitamin A deficiency.

Normal ranges of Vitamin A:

5,000 IU is the range of normal levels of vitamin A in people of all ages.

2. Vitamin B12

Vitamin B12, also known as cobalamin, is essential for formation of red blood cells in the body. It is also essential for proper metabolism. It is a vitamin that is soluble in water and hence doesn’t remain in the system for long. It is not produced in the body; it needs to be consumed from the relevant sources.

However, people who are vegetarians have a poor B12 level owing to their vegetarian diet. People who’ve undergone any gastrointestinal surgery also have poor ability to absorb dietary B12.

Vitamin B12

What are the sources of Vitamin B12?

i ] Dairy products: Certain dairy products are a good source of Vitamin B12.
ii] Meat
iii] Fish and seafood
iv] Flaxseed

What are the symptoms that can identify testing for Vitamin B12?

1. Yellowed skin – People who have a B12 deficiency are most likely to have yellow eyes and symptoms similar to that of jaundice. The skin also appears pale because the red blood cells do not enter into the system as they are too bigger to do so.

2. Abnormal gait – Vitamin B12 is responsible for proper functioning of central nervous system. And hence, the mobility and gait are affected directly in event of a B12 deficiency.

3. Mood swings – Mood swings and mental disorders like depression are linked to B12 deficiency. If you happen to notice mood changes for no reason, that could be an indicator of low B12 levels in your body.

4. Vision disturbances – Vision disturbances are common in people who suffer from deficiency of B12. People having this deficiency cannot see clearly and have light sensitivity as optic nerves are affected by this deficiency.

5. Breathlessness – When there is lack of vitamin B12 in the body, there’s a tendency to get tired and fatigued at the slightest of effort. If you identify with these signs, then it is better to undergo testing for vitamin B12.

6. Memory lapses – When your bouts of forgetfulness become frighteningly frequent, it could be a sign of B12 deficiency.

Normal ranges of Vitamin B12:

6 mcg is the normal vitamin B12 range in adults.

3. Vitamin B2 (Riboflavin)

Vitamin B2 or riboflavin is another water-soluble vitamin. It converts nutrients in the food you consume into energy for your daily functioning. It is the necessary factor for maintaining your energy levels and preventing from making you feel tired. It is the secret to a healthy skin and lustrous hair. An optimum level of riboflavin in the body means the digestion process in the body is going on how it should be going.

Vitamin B2

What are the sources of Vitamin B2?

i] Organ meat: Organ meat like that of liver, kidney and heart from pork, chicken and beef are high on vitamin B2.
ii] Fish: Fish like mackerel, cod, bream, salmon and sardines contain vitamin B2. Seafood like lobsters, scallops, oysters are also good sources of this vitamin.
iii] Dairy products: Milk, ice-cream, yogurt and cheese are few dairy products that contain vitamin B2.
iv] Fruits: Fruits like apple, apricots, pear, pineapples, raspberries, papaya and watermelon are few that contain vitamin B2.
v] Vegetables: Asparagus, French beans, celery, mushrooms, potatoes contain vitamin B2. Consumed in boiled form so that can ensure you prevent getting deficient. Beetroot, bell pepper, onion, spinach, broccoli, are few more.

What are the symptoms that can identify testing for Vitamin B2?

1. Mouth ulcers and constipation – The person having vitamin B2 deficiency does not have a good metabolism. They tend to get mouth ulcers and constipation often.

2. Decreased wound healing – People who have poor riboflavin levels have a slow wound healing capacity. That is an indicator of deficiency.

3. Dermatitis – It is a term for describing inflamed skin. It is not contagious and its indications are scaly and itchy patches on skin along with rashes. It is because of vitamin deficiency. Cracked lips are also a sign of B2 deficiency.

Normal ranges of Vitamin B2:

1.7 mg is the normal Vitamin B2 range in adults.

4. Vitamin B3 (Niacin)

Vitamin B3 is another example of the water-soluble variety. Niacin works to contribute in the digestion process and production of energy. These supplements shouldn’t be taken as over-the-counter pills to prevent unwanted side-effects. They should be only taken if prescribed by the doctor because of deficiency. Niacin rich foods have the capacity to lower cholesterol levels in the body. It also is a good way to rein in on risk of cardiovascular disease. It is a good remedy for people suffering from skin acne.

Vitamin B3

What are the sources of Vitamin B3?

i] Fish – Fishes like tuna, shrimp, sardine and salmon can be consumed to get vitamin B3. Other non-vegetarian foods that are rich sources of vitamin B3 are beef liver, lamb meat and turkey.
ii] Vegetarian alternatives – If you are looking for vegetarian alternatives, then broccoli, beans, nuts, sprouts, green leafy vegetables, granola bars, asparagus and mushroom is the answer to your question for your niacin deficiency.

What are the symptoms that can identify testing for Vitamin B3?

1. Digestive issues – In event of vitamin B3 deficiency, the person’s digestion is affected. He/she may also suffer from diarrhea, nausea and vomiting and other gastrointestinal problems.
2. Mental problems – Mental problems seen in people suffering from vitamin B3 deficiency include hallucinations, decline in recognition ability, depression, disorientation etc.
3. Stomatitis – A condition where there is inflammation and soreness in the mouth.

Normal ranges of Vitamin B3:

20mg is the normal range of vitamin B3 in adults.

5. Vitamin B5

Vitamin B5 is also known as pantothenic acid and is a water-soluble vitamin. It is essential for metabolizing fat in the body and producing energy for it. It is also substantial for producing red blood cells in the blood. This vitamin also contributes to formation of sex (testosterone, progesterone, oxytocin and estrogen) and stress hormones (Adrenaline, Cortisol, Norepinephrine).

What are the sources of Vitamin B5?

Foods like whole grains, avocados, seafood, yogurt, legumes, lentils, milk, pork, animal meat, mushroom, are few rich sources of vitamin B5.

What are the symptoms that can identify testing for Vitamin B5?

1. Vomiting – The person having vitamin B5 deficiency has bouts of vomiting that lead to increased irritability and fatigue.
2. Reproductive ability – Severe deficiency of vitamin B5 can affect reproductive ability in men and women.
3. Sleep cycle – Sleep cycle is disturbed in event of vitamin B5 deficiency. The person suffering from it also experiences fatigue and tiredness at littlest of exertion.
4. Digestive diseases – Digestive diseases such as irritable bowel syndrome, leaky gut syndrome, chronic indigestion, are few digestive diseases that can happen in event of severe vitamin B5 deficiency

Normal ranges of Vitamin B5:

10mg is the normal range of vitamin B5 in adults.

6. Vitamin B6

Vitamin B6 regulates immune function and proper working of the nervous system. Like other aforementioned B-complex vitamins, this one also assists in red blood cell formation.

What are the sources of Vitamin B6?

i] Milk: Milk is the best and easily available source of getting dietary vitamin B6.
ii] Fishes: Fishes like salmon and tuna are also good alternatives for helping you overcome or prevent vitamin B6 deficiency.

Other than these, carrots and spinach can be consumed by cooking a soup or salad to get benefits of vitamin B6, if you happen to be a vegetarian.

What are the symptoms that can identify testing for Vitamin B6?

1. Disorientation – The person suffering from deficiency of B6 experiences disorientation and confusion in day-to-day life.
2. PMS symptoms – Women suffering from vitamin B6 deficiency suffer from aggravated symptoms like pain and mood swings in the days before their menstrual cycle begins
3. Irritability – The deficiency of vitamin B6 causes irritability, fatigue, changes in mood and also depression
4. Dry skin – A deficiency of vitamin B6 can also cause dry and itchy skin.

Normal ranges of Vitamin B6:

The normal level of vitamin B6 in adults is 2mg

7. Vitamin B9 (Folic acid)

It is a water-soluble vitamin. It is another vitamin that is useful for production of energy. Excess amount of this vitamin in the body is released in the form of excreta. It improves heart health by controlling cholesterol in the body. It is not only essential for formation of red blood cells, but also in synthesis of genetic material and prevention of hearing loss. Folic acid supplements should be taken by pregnant mothers to avoid serious health concerns like autism, deformities and defects like cleft lip and palate in their babies.

What are the sources of Vitamin B9?

Oranges, milk, mushrooms, green peas, spinach, sunflower seeds, egg yolk, cauliflower, cabbage are few sources of folic acid.

Normal ranges of Vitamin B9:

The normal level of vitamin B9 in adults is 400 mcg.

8. Vitamin C

Vitamin C is also a water-soluble vitamin. It is responsible for wound healing and regulation of immunity system. It also plays a role in formation of skin, blood vessels, tendons etc. It is also necessary to maintain proper bone health. It is not stored in the body, that is why, it needs to be consumed regularly through fruits and vegetables. You would automatically notice an improvement in the quality of your skin when you increase vitamin C in your diet. Vitamin C also fights damage caused by free radicals to the skin.

Vitamin C

What are the sources of Vitamin C?

Fruits like orange, cantaloupe, mango, papaya, kiwifruit, strawberries and watermelon are rich in vitamin C.

What are the symptoms that can identify testing for Vitamin C?

1. Iron deficiency – This is the most telling sign that suggests vitamin C deficiency. This deficiency means the body’s iron absorption capacity has reduced and it needs to be restored.
2. Dry hair – Dry hair are an indicator of vitamin C deficiency. If you notice split ends, dry and lifeless hair, it could be helpful to undergo a vitamin C test.
3. Wound healing – Vitamin C deficiency also spells a lower wound healing ability for the body. That also means, the person loses blood at the slightest of bruising.
4. Aching joints – When your joints ache or swell without reason, that could be pointing towards deficiency of vitamin C.

Normal ranges of Vitamin C:

60 mg is the required level of normal vitamin C in the body.

9. Vitamin D

Vitamin D, known as sunshine vitamin, is fat soluble. It is necessary for blood pressure regulation and hormone production among other body functions. This vitamin also absorbs calcium and hence is necessary for bone growth. It also increases immunity of the body.

Vitamin D

What are the sources of Vitamin D?

i] Milk: 1 cup of milk consumed every day is enough to fulfil the body’s vitamin D requirements.
ii] Cheese: As much as cheese is a comfort food, it is also a source of vitamin D.
iii] Fish: Trout, tuna, mackerel, salmon and herring are typical examples of oily fish that contain vitamin D. Fish liver oil is another way to get your vitamin D supply.
iv] Mushroom: Mushroom is a good option for vegetarians to fulfil their vitamin D requirements. They taste best when cooked or added in salads.
v] Egg yolks: The yellow part in eggs is a good source of vitamin D. Therefore, do not trash it while consuming or cooking the egg.

What are the symptoms that can identify testing for Vitamin D?

1. Aching bones – Lack of vitamin D contributes to the aches in bones, joints and lower back pain. Such people are also likely to have deficient calcium levels. This indicates low bone density and people having it succumb to fractures and ligament injuries at the slightest fall or loss of balance.
Depression – Low vitamin D levels in one’s body are also linked to depression. However, consuming supplements or vitamin D rich sources is known to cure the deficiency.
2 Lack of exposure to sunlight – Those who do not include milk and vitamin D rich products in their diets and those who do not have sufficient exposure to sunlight are likeliest to have a vitamin D deficiency
3. Vegetarians – People who do not eat fish and non-vegetarian foods that are high on vitamin D are likely to have deficiencies of this vitamin
4. Hair fall – Hair fall that is severe can lead to rickets and softened bones and is a result of vitamin D deficiency. So do not ignore hair loss for something minor, book yourself for a vitamin D testing soon.

Normal ranges of Vitamin D:

400 IU is the ideal level of vitamin D in adults.

10. Vitamin E

Vitamin E is a fat-soluble vitamin. It is also an antioxidant that performs immune function and contributes to blood vessel formation. This vitamin prevents cells from getting damaged. Metabolism and immunity greatly improve because of vitamin E. It is great for hair and scalp health as well.
Women suffering from PMS symptoms can gain from vitamin E as it alleviates its symptoms greatly. Those who have vision problems like macular degeneration can benefit from consumption of vitamin E rich foods. It is a good way to regain lost energy after a strenuous workout.

What are the sources of Vitamin E?

i] Green Vegetables: Green leafy vegetables, broccoli, parsley, spinach, kale, are all good sources of vitamin E. Along with improving your vitamin E levels in the body, they also improve your immunity by considerable levels.
ii] Fortified cereal: Fortified cereal must be a boring and lack of taste breakfast option according to many. However, it is fortified with different vitamins and minerals. Hence, this is a good way to consume vitamin E.
iii] Almonds and walnuts: Almonds are a good source of vitamin E. When consumed in the soaked form, almonds can provide the best results. Walnuts contain gamma tocopherol that is a type of vitamin E.
iv] Fruits: Fruits like mango and kiwi contain a wealth of vitamin E. Consume them sliced, raw or blended in a juice to reap its benefits.

What are the symptoms that can identify testing for Vitamin E?

1. Chronic diarrhea – If you are having chronic diarrhea or any digestive problem that refuses to go away, it would help to get your vitamin E levels tested.
2. Affected immunity – The immune system becomes slow to external agents and factors that trigger diseases and health concerns.
3. Muscular pain – If you experience muscle pain for no apparent reason, deficiency of vitamin E could be the reason.

Normal ranges of Vitamin E:

30 IU is the ideal level of vitamin E in adults

11. Vitamin K

Vitamin K is fat-soluble and also essential for building strong bones in the body. It plays an important role in blood clotting which is necessary to prevent the body from losing excess blood on bruises and cuts. Vitamin K1 (phylloquinone) and vitamin K2 (menaquinone) are the 2 types of vitamin K. Consumption of vitamin K foods can control growth of cardiac diseases in the body.

What are the sources of Vitamin K?

Beans, green peas, asparagus, various green leafy vegetables, kale, spring onions, cucumbers and spinach are few sources of vitamin K.

What are the symptoms that can identify testing for Vitamin K?

Deficiency of vitamin K is very rare in adults. However, few symptoms like bleeding quickly, stools that are dark black or bloodied in color, weak bones, are easy to identify a deficiency. In extreme cases, brain hemorrhage also could happen when the severity of the deficiency is high.

Normal ranges of Vitamin K:

80mcg is the ideal level of vitamin K in adults.

12.Vitamin B7 (Biotin)

Vitamin B7 is a water-soluble variety. Biotin is a key requirement for proper performance of metabolic processes. People having type-2 diabetes can benefit by this vitamin, since it is useful for reining on the high blood sugar levels in their body.

What are the sources of Vitamin B7?

Milk, soy, fortified cereal, wheat bran, organ meats, cauliflower, avocados, salmon, liver, pork, cheese, spinach are few sources of biotin.

What are the symptoms that can identify testing for Vitamin B7?

Deficiency of biotin is not common. Few symptoms however are, brittle nail and hair, muscular pain, tiredness and dry skin.

Normal Ranges of Vitamin B7:

300 mcg is the normal range of biotin in adults.

Did the symptoms ring a bell for you? If yes then don’t just read the aforementioned vitamins and vitamin tests. Go and get yourself and your loved ones tested. Testing does no harm, on the contrary, existence of serious diseases if any gets revealed. If the results are negative, then it is an indicator that you already have a good health.

What is Frozen Shoulder?

Frozen shoulder, medically termed as adhesive capsulitis, is a condition where there is inflammation in the lining of the shoulder capsule, thereby restricting movement of the joints. There is stiffness, pain and difficulty in moving the shoulder.

Frozen Shoulder

The shoulder is a ball and socket joint made up of three bones: humerus (the upper arm bone), scapula (shoulder blade) and clavicle (collarbone). The three bones are encapsuled in a strong connective tissue called the shoulder capsule. To smoothen the movements of the shoulder, synovial fluid lubricates the shoulder capsule and the joints. In frozen shoulder, this capsule becomes thick and inflamed, and results in stiffness and tightness. Adhesions, thick bands of tissues, develop, and less synovial fluid flows through. This causes the shoulder to become stiff and painful, and ultimately the movement reduces.

The signs and symptoms of frozen shoulder begin gradually and worsen over time and then resolve. This may usually take one to three years depending upon the severity of the issue. There is a significant loss of the shoulder’s range of motion in all the directions. Frozen shoulder causes long term pain and restriction of movements.

There is an increased risk of frozen shoulder if you have recently undergone a surgery, medical condition or a treatment that restricts the movement of the shoulders, for example a stroke or a mastectomy. Various conditions like Parkinson’s, hyperadrenalism, pulmonary disorder, stroke etc., contribute to frozen shoulder. Thyroid disorders like hypothyroidism increase the risk of developing frozen shoulder that is long lasting. Most commonly, frozen shoulder is seen among women in the age group 40-60 years. Women are more prone to developing a frozen shoulder than men.

Symptoms of Frozen Shoulder

The most characteristic symptoms of frozen shoulder are severe pain and the inability to move the shoulder even with someone’s help. There is achy, diffused pain. The pain is felt over the shoulder and along the arm. It begins gradually and increases with the movement. It is severe in the early stages and decreases in the later stages.

Symptoms of Frozen Shoulder

Later, the tightness of the shoulder capsule results in a noticeable change in the range of motion of the shoulder. Since, even a slight moment of arm can cause tremendous pain, people tend to avoid any movement. This results in immobility and causes more stiffness and pain. Moving the shoulder as much as possible reduces the stiffness and increases mobility. There is also trouble sleeping since the pain travels further down the arm making it extremely uncomfortable to fall asleep.

Phases of Frozen Shoulder

Frozen shoulder develops gradually and there are three phases you will go through. They are:

1. Freezing phase: In this stage, the pain gradually increases and keeps on increasing. The shoulder movements become restricted. The excess pain makes it difficult to sleep since the pain worsens at night. This usually lasts for about 6-9 weeks.

Phases of Frozen Shoulder

2. Frozen phase: In this stage, there is an improvement from the painful symptoms. However, the stiffness increases and this makes it hard to carry out daily activities. The inflammation, scar tissue and collagen buildup increases, causing extreme pain and stiffness. This lasts for about 4-6 months.

3. Thawing phase: The pain decreases gradually and motion range increases at a similar pace. However, the patient is relatively inactive, allowing for slow yet complete recovery. The thawing phase can last from 6 months to 2 years.

Causes of Frozen Shoulder

What causes frozen shoulder is not yet fully understood, although there are several medical conditions that can contribute to the development of frozen shoulder.

1. Diabetes: About 20% of the people suffering from diabetes; both insulin dependent and non-insulin dependent, are at a risk of developing frozen shoulder. Although the link is not quite clear, it is thought that the changes in the connective tissues because of high glucose levels is what increases the risk of frozen shoulder.

2. Other diseases: Other health issues like Parkinson’s, hypothyroidism, hyperthyroidism and cardiac diseases can also cause frozen shoulders.

3. Immobilization: Frozen shoulder can also result from immobilization of the shoulder for a long time; for example, if you’re recovering from a surgery, a fracture, or any other serious injury. Hence, doctors advise moving the shoulders as much as possible soon after the injuries, to avoid frozen shoulder.

People who have already suffered from frozen shoulder once are at an increased risk of developing frozen shoulder on the other side. Recurrence of frozen shoulder on the same side is rare and usually occurs on the other side. Although there’s a possibility of recurrence on the same side in people with health complications like diabetes.

Diagnosis of Frozen Shoulder

A physical examination is done to diagnose frozen shoulder. The examination is divided into two parts. The doctor will ask you to move your shoulder on your own. This is termed as active range of motion. The doctor might then advise you to relax while he/she moves your arm. This is termed as passive range of motion. Both the active and the passive range of motion are affected by frozen shoulder. In some cases, an anesthetic is injected by the doctor to check the passive and active range of motion.

Although frozen shoulder can be diagnosed by signs and symptoms alone, sometimes an X-ray or an MRI scan is suggested to rule out any other possibilities such as torn rotator cuff or osteoarthritis that can lead to pain and limited movements. But this is rarely done for frozen shoulder. It is mainly diagnosed on the basis of patient’s history and examination.

Treatment for Frozen Shoulder

There are several treatments for frozen shoulder.

The early treatment includes taking care of the shoulder and preventing it from being immobile. Physical therapy helps in regaining mobility in the shoulder. Physiotherapist can help in the recovery from frozen shoulder by teaching you a range of motion exercises to help you move the shoulder as much as possible. Strengthening and stretching exercises help deal with the stiffness and improve the range of motion. These exercises should be followed regularly to optimize recovery from the frozen shoulder.

Nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin, ibuprofen, can help in reducing inflammation and pain. In cases of severe pain, doctors may also suggest stronger pain killers and anti-inflammatory drugs to help you relieve the pain.

Treatment for Frozen Shoulder

Corticosteroid injection is another treatment for frozen shoulder. This is usually recommended in the frozen phase, which is 3-6 months long. This injection is made up of two parts. One part is a corticosteroid, that temporarily reduces inflammation and improves the range of motion. Another part consists of an anesthetic called lidocaine that reduces pain.

Before the injection is administered, a local anesthesia is given to numb the area of administration. The radiologists use X-ray as a guide to make sure the injection is administered at the exact location in the shoulder joint. The procedure requires less than 30 minutes. Since corticosteroids have a tendency to increase blood glucose levels, it is important to administer the injection into the joint directly to avoid the risk of elevation.

Joint distention is yet another treatment. In this procedure, doctor injects sterile water into the shoulder capsule directly, which helps in stretching of the tissue and makes it easier to move.

Shoulder manipulation is a treatment procedure in which the doctor gives you an anesthetic and he/she will move the shoulder to ease the movements. Since you are under anesthesia and unconscious, you will feel no pain during the procedure.

Around 90-95% of the people suffering from frozen shoulder recover with non-surgical treatments like corticosteroid injections, NSAIDs, heat, and physical therapy. Undergoing surgery for frozen shoulder is rare and is only suggested when none of the non-surgical treatments work. In surgery, the scar tissue and adhesions are removed from the inner side of the shoulder joint.

Management of Frozen Shoulder

Most of the time, frozen shoulders recover on their own in a period of 6 months to a year. However, the pain and stiffness of the shoulder require regular exercise and movement. Stretching and strengthening exercises can help you manage a frozen shoulder more easily. It can help you maintain and regain mobility efficiently. Painkillers can also help in the management of inflammation and pain experienced. Trying to move the shoulder within the range of pain can also help in reducing the stiffness.

Contacting your physiotherapist or general practitioner can help you gain more support and insight in managing a frozen shoulder.

How to Treat Insomnia

The word insomnia originates from the Latin ‘in’ meaning no and ‘somnus’ meaning sleep. Insomnia is the most common sleep disorder affecting millions of people worldwide. It causes sleeplessness and is characterized by the inability to fall asleep or stay asleep. This leads to unrefreshing and non-restoring sleep and can have devastating effects on the mind and body.

Insomnia

Insomnia, more often than not, occurs as a result of some other problem. It can occur independently; however, it is usually the symptom of some other problem or disorder. Insomnia occurs generally due to psychological stress, chronic pain, restless leg syndrome, hyperthyroidism, and several other medical conditions.

Insomnia is usually diagnosed by physical examinations, medical history, and sleep history. Sleep studies using polysomnography are also done to determine insomnia. Sometimes insomnia is present for a short period of time and goes away on its own. Insomnia that lasts for a longer period of time may need treatments and solutions. Treatment largely depends upon the cause of insomnia and may include medications, therapy, sleeping pills, cognitive behavioural therapy, sleep disorder treatment, etc.

Types of Insomnia

Insomnia can be acute or chronic. Acute insomnia is a short term insomnia that occurs due to certain changes in lifestyle such as stress of a new job, examinations, etc. That usually lasts for a few days or a few weeks. Chronic insomnia is a long term insomnia lasting from a few months to a few years. There are two types of chronic insomnia; primary and secondary insomnia. Primary insomnia is not a result of any underlying disease or condition and affects the daytime functioning. Secondary insomnia is a symptom or a side effect of some other disorders like depression, anxiety, chronic illness, etc.

Treatment of insomnia has a pharmaceutical as well as non-pharmaceutical approach. Insomnia can be treated by inducing certain lifestyle changes like reducing caffeine intake, avoiding exercise close to the bed time, increasing exposure to sunlight, etc. to name a few.

Treatment for Insomnia

Suggested treatment and changes include home remedies as well as medical therapies and may include the following:

Good Sleep Hygiene:

Having a good sleep hygiene is the most important aspect in overcoming difficulties faced regarding sleep. Good sleep habits can promote good sleep and help beat insomnia. Going to bed at the same time every night can help you sleep well. Avoid using gadgets that give off light before bed. It can make it harder to fall asleep. Increase exposure to sunlight. This regulates the melatonin production which in turn regulates the sleep-wake cycle of the body.

Good Sleep Hygiene

A proper environment to fall asleep includes a room that is dark, set at right temperature, and is quiet. Earplugs and sleeping masks can help drown out the lights and sounds, if they are a problem. Avoid associating other activities with bed. Use your bed only for sleeping and relaxing. A good sleep hygiene promotes healthy living.

Reduce Caffeine, Nicotine, and Alcohol Intake:

Caffeine stimulates the body into hyper active mode and makes it harder to fall asleep. This can hinder with the normal sleep routine. Avoiding caffeine and caffeinated drinks a few hours before bed is suggested as caffeine can have disruptive effects on your sleep. This is because it blocks the adenosine receptor, a substance that promotes sleepiness, and keeps you from feeling sleepy.

Reduce Alcohol

Nicotine and alcohol before bedtime have a negative impact on the sleep schedule of a person. This is because they are stimulants and hence disrupt the sleep cycle. Nicotine levels decrease in the morning and may cause a person to wake up at ungodly hours to satisfy the craving. This disrupts the sleep leading to insufficient amount of sleep for an individual. Similarly, alcohol may help fall asleep quickly but its breaking down has a stimulant effect. This can cause a person to wake up early or several times during the night.

Hence, avoiding these stimulants is the best way to treat insomnia at home. This does not necessarily mean you have to stop smoking or drinking. But, limiting yourself to a glass of wine at dinner or smoking 4-5 hours before bedtime, can ensure you will have a satisfying sleep at night.

Meditation:

Meditation is a mind calming practice that has shown to promote sleep by focusing on breathing and awareness. It helps in breaking the train of stressful thoughts and worries, and evokes a relaxation response. As the mind calms, you begin to feel the effects of sleep. Meditation is the best treatment for people who want to treat their insomnia with no medications.

Meditation

This technique increases the sleep time, reduces measures of arousal in the brain, helps reduce the intake of sleeping pills, and reduces stress and anxiety. This ultimately helps in falling asleep faster and staying asleep for a longer period of time.

Cognitive Behavioural Therapy:

Cognitive behavioural therapy for insomnia (CBT-I) is a treatment technique for insomnia that works with or without medications. CBT-I aims at improving the sleep habits by bringing about a change in the behavioural patterns and thoughts that may affect a person’s ability to sleep. It focuses on treatment of underlying causes. Once the causes have been identified, steps towards generating a better sleep schedule are taken.

These steps involve:

1. Stimulus Control
2. Sleep Hygiene
3. Sleep Restriction
4. Relaxation Training, and
5. Cognitive Therapy

Stimulus control aims to associate the bed with sleeping and guides people with insomnia to limit their activities in bed to sleep and sex, get out of the bed at the same time every day, and go to bed only when they are tired.

Sleep hygiene maximizes the hours of sleeping and ensures a peaceful and restful sleep. It mainly focuses on controlling the bed time rituals and sleeping environment to provide a good night’s sleep.

Restful Sleep

Sleep restriction aims at limiting the amount of time a person is asleep for. Insomniacs spend a lot of time in bed wide awake, leading to frustration and anxiety. This leads to the brain forming a negative connection between the bed and sleep. So, restricting the amount of time a person spends in bed is beneficial. Sleep restriction therapy is the most difficult step of CBT-I as it works by restricting the sleep time but causes an increase in the depth of sleep.

Relaxation therapy utilizes a number of techniques that help a person relax throughout the day and especially close to bedtime. These techniques help sort out thoughts and worries and help insomniacs relax. Meditation, guided imagery, etc. are some of the techniques that are used.

Cognitive therapy in CBT-I often aims at dispelling the beliefs and attitudes regarding sleep. It offers education regarding these thoughts and beliefs and how they affect the sleep cycle. Therapists often point out flaws in the beliefs, or subject the patient to situations that compel them to test their own beliefs. Therapists work to control the worry of patients by writing down their concerns, and approaching and solving them together, one at a time.

Medications:

There is a wide range of medications that are helpful in treating insomnia. These sleeping pills are often termed as hypnotics. Antihistamine such as diphenhydramine (Benadryl) is an example of one of the most commonly used over-the-counter medications to treat insomnia. These medications can have side effects and hence consulting a doctor is often advised.

Prescription medications include anti-depressants, sedatives, antihistamines, and melatonin receptor agonists. These medications have a variety of therapeutic effects and are often used to treat sleep disorders.

Certain medicinal herbs like Valerian roots, chamomile extracts, lavender, etc. are used as natural remedies to treat insomnia as they have natural medicinal and sedative properties. Some other herbs such as passionflower, lemon balm, and hops, are also promoted as effective sleep remedies. Some essential oils also improve sleep quality, decrease stress, relax the body, and promote better sleep.

Insomnia may be one of the most debilitating, exhausting, and chronic sleep disorder but it is not incurable. Figuring out the reasons and causes for insomnia can help people treat and overcome the disorder. Most of the cases of insomnia are related to stress, anxiety, depression, lifestyle choices, lack of exercise, poor sleep hygiene, chronic illness, or side effects of certain medications.

Insomnia can be treated with behavioural therapies, improving sleep habits, and identifying and treating the underlying causes. It is important to consult a sleep specialist to help cope with insomnia. Lifestyle changes and behavioural treatment can help people who do not want to treat insomnia with medications. And, medications are available for those who need it.

A good night’s sleep equals a good day and vice versa. Taking care of yourself day and night can ensure you get the best sleep. Make sure your daytime activities consist of healthy habits such as exercise, meditation, etc. Healthy lifestyle promotes a better sleep routine. A good night’s sleep is essential for providing rest and restoration to mind and body, and promotes healthy living.

A Comprehensive Guide to Treating Gallbladder Stone

Gallbladder is a small pear shaped organ which is located beneath the liver and is part of the digestive system. Along with the pancreas, liver, bile duct and hepatic duct, the gallbladder is a part of the hepato-biliary system. Gallstone is a health disorder occurring due to the formation of solid stones inside the gallbladder. Significant metabolic disturbances lead to gallstone formation.

Gallbladder plays a vital role in the metabolism and assimilation of fats. Therefore, any disturbances in the physical or physiological functioning of gallbladder, leads to faulty fat metabolism. Stone formation is one of the commonest disorders of the gallbladder. This article explains in the detail about the cause, symptoms, diagnosis and treatment of gallstone.

Causes of Gallbladder Stone

Gallbladder produces and secretes a digestive juice known as bile. It helps in metabolizing fats. Sluggish flow of bile often causes its components to deposit and harden within the gallbladder. These hardened deposits are termed as gallstones. Contributing factors to gallstone formation are mentioned below.

Causes of Gallbladder Stone

1. Components of Bile

Oxalate, calcium, cholesterol, bilirubin, are some of the key components of bile. Elevated levels of either of these components is a major causative factor for the formation of gallstones.

2. Other Health Disorders

Any disorder which increases the levels of bilirubin circulating in the system, indirectly leads to formation of gallstones. Polycythemia Vera, sickle cell anemia, jaundice, hepatocellular inflammation, are commonly responsible for gallstones.

3. Lack of Exercise

Exercise is the best way to keep diseases at bay and maintain good health. It helps in maintaining good muscular tone, blood circulation and a healthy metabolism. Lack of exercise leads to loss of healthy muscle tone which is an important contributing factor to the formation of gallstone.

When the gallbladder muscles are well toned, it helps in maintaining an adequate flow of bile. This prevents stasis of bile and subsequent gallstone formation. People who tend to have sedentary lifestyle and indulge in little physical activity are more likely to develop gallstone than people who are physically active.

4. Unhealthy Diet

Cholesterol levels are important in determining how healthy a person’s fat metabolism is. Consumption of empty calories and junk food leads to accumulation of ‘bad cholesterol’ in the body tissues. This affects the person’s fat metabolism in a harmful way.

Excess accumulation of cholesterol enhances the possibility of gallstone formation. In order to keep cholesterol levels in check, junk food, fried food, food packed with excess calories, should be avoided. It is important to include salads, fruits, fiber rich food etc. in the daily diet.

5. Gender

Statistically, women are more likely to develop gallstone than men. While there is no medical evidence to pinpoint towards a specific cause, this is believed to be due to women’s menstrual cycle.

Estrogen is the dominant hormone in the female body. It increases the levels of blood cholesterol, thus contributing to gallstone formation. Proportion of estrogen is negligible in men as compared to women. Therefore, men are at a much lower risk of developing gallstone.

6. High B.M.I

Medical studies have revealed that people who have B.M.I above 30 are more likely to develop gallstones. B.M.I is directly related to a person’s body weight and height. Greater the person’s weight, higher is the B.M.I.

Overweight and obese people have higher B.M.I due to their weight. They also tend to have unhealthy cholesterol deposits in their bloodstream. This leads to formation of gallstones.

Other contributing factors for developing gallstone include immunity, daily diet, lifestyle, stress levels, social environment etc. It is important to remember that people who do not fit into either of the above mentioned criteria may also develop gallstones.

Symptoms of Gallstone

The importance of good health is not realized till the onset of any disease. Patients themselves observe the earliest sign of ill health, even before a doctor can notice anything wrong. These signs can be in the form of externally visible changes or subtle changes experienced by the patients only. The commonest signs of ill health experienced by patients suffering from gallstones are mentioned below:

Symptoms of Gallstone

1. Indigestion

Sluggish flow of bile takes its toll on the digestive system. Indigestion in the form of nausea, vomiting, altered appetite, altered bowel habits, may be experienced by patients suffering from gallstones. Patients often complain of lack of desire to consume any food. Spicy food, oily food, food rich in carbohydrates, tends to be troublesome for patients.

2. Bloating

Bloating is another complication caused due to sluggish flow of bile. Since food cannot be digested at its usual pace, there is increased gas formation in the intestines, leading to bloating. Patients will often complain of heaviness in the abdomen after a meal. Taking a walk or performing light physical activity often provides comfort from these symptoms.

3. Abdominal Pain

Abdominal pain could be dull and constant in nature, or sharp and spasmodic. Pain occurs primarily due to inflammation in and around the gallbladder. Pain is felt more often in the right upper part of the abdomen. Patients are also known to complain of abdominal pain radiating up towards to right shoulder. Sudden increase in the intensity of pain can be attributed to torsion of the gallbladder in an effort to expel the stones.

4. Jaundice

Jaundice is a set of symptoms commonly occurring in patients with hepatobiliary dysfunction. Patients with gallstones often complain of yellowness of skin and mucus membranes accompanied by dark yellow pigmentation of urine.

Presence of all or any few of the above mentioned signs and symptoms prompt a visit to the doctor. Patients may also present with signs and symptoms other than those mentioned above. Along with diagnostic tests and the doctor’s examination findings, patients’ own symptoms help in confirming the presence of gallstones.

5. Silent Gallstones

Silent gallstones is a condition wherein, patients do not experience any symptoms or discomfort despite presence of gallstones. Gallstones may be detected during a routine health check up or while undergoing diagnostic scan for any other health condition. However, despite absence of symptoms, patients need to be watchful of their health.

Diagnosis of Gallstones

1. Physical Examination

When patients present with symptoms of gallstones, doctors confirm the diagnosis using their own medical skills. A detailed physical examination of the patient reveals certain findings that are characteristic of gallstones. Some of these findings are mentioned below:

Tenderness and pain experienced by patient on palpation of the abdomen
Yellowness of skin and mucus membrane
Discoloration of tongue
Elevated body temperature may be observed in some patients

The final step to confirming diagnosis of gallstones includes certain diagnostic tests.

2. Diagnostic Tests

Blood tests and scans are often advised to patients who are suspected to be suffering from gallstones. Blood tests reveal elevated levels of white blood cell count and CRP (C-reactive protein).

Scans like USG are useful in confirming presence of gallstones. USG helps in determining the number as well as dimensions of the gallstones. MRI scan and CT scan may be ordered if patients present with any health complications or do not respond well to treatment.
These tests and scans are utilized not only for primary diagnosis of gallstones but also during follow ups, to determine how well patients respond to treatment.

Treatment of Gallstone

The mode of treatment for gallstones depends on the number and dimension of gallstones and intensity of symptoms. Following treatment options are offered by doctors:

1. Medicinal Treatment

Medicines are prescribed to offer relief from symptoms of gallstones and not to get rid of the stones. Pain killers, anti-inflammatory medicines, antacids, anti-flatulent medicines, anti fever medicines, are commonly prescribed to patients. Medicinal Treatment

Patients who have been diagnosed with gallstones but do not require immediate surgical treatment, are often treated using oral medicines only.

2. Surgical Treatment

Cholecystectomy or gallbladder removal surgery is advised to patients as a mode of treatment for gallstones. Patients experiencing recurrent gallstones or health complications due to gallstones are often advised to undergo surgery.

Gallbladder removal surgery tends to affect the patient’s digestive functions in long run. However, those effects can be taken care of with regular medication and diet.

3. Lifestyle Modification

Patients with silent gallstones do not require immediate medicinal or surgical treatment. However, they need to be careful about their health and may be asked to make minor changes in their day to day habits.
It is important to take care of diet and exercise in order to maintain good health. Avoiding junk food, consumption of empty calories, food that is heavy to digest is advised to patients. It is important to indulge in regular physical exercise to maintain good health.

Gallstones if left untreated may cause complications which could require further treatment. Patients are advised to seek medical help promptly, should they experience any of the symptoms of gallstones. Further diagnosis and treatment should be initiated only after consulting with a physician or gastroenterologist.

Everything About a Migraine

Migraine, often considered a neurological disorder or condition, is a recurring, throbbing pain on one side of the head. Usually associated or preceded with signs and symptoms, these headaches last from a few hours to a few days. Migraine mainly affects people in the age group 15-55 years.

Migraine

The exact cause of migraine is unclear but it is thought to be an unusual activity and imbalance of certain chemicals in the brain. Usually triggered by a variety of factors, it is experienced differently by everyone. These factors are often a combination of environmental and genetic conditions and three of these main factors are gender, family history, and other medical conditions.

The onset of migraine is usually associated with an aura that causes a flash of light and blurred vision. Migraine headache, often worsened by physical movements, and lights and sound, is often debilitating.

Causes of Migraine

Migraine is a neurovascular condition in which certain specific nerves are activated during a headache that send pain signals to the brain. What causes this activation of the nerves is yet unknown but it is thought to be caused due to unusual brain activity and some chemical imbalance.

Causes of Migraine

The migraine pain-centre or generator area in the mid-brain is activated when overactive nerve cells send impulses to blood vessels in the brain which releases prostaglandins, serotonin, and other chemicals. This causes inflammation of blood vessels in the area surrounding the nerves, which subsequently causes extreme pain.

Genes also make you more susceptible to migraine and many reports have suggested a positive family history. Women experience migraine during menstrual period and are three times more prone than men.

Symptoms of Migraine

The onset of a migraine is characterized by a number of symptoms from mild to severe. The principle symptom of migraine is a throbbing, sharp pain on one side of the head. The pain is moderate to severe and worsens when there is rapid movement. The most common symptoms associated are:

Nausea
Vomiting
Extreme sensitivity to light and sound
Severe pain on movement

Symptoms of Migraine

Few other symptoms that manifest during the attack include:

Sweating
Feeling very hot or cold
Diarrhea
Lack of concentration
Vertigo
Stomach ache
Fatigue

These symptoms usually last from 3 hours to 3 days and this often tires and weakens the individual. These additional symptoms are not experienced by everyone and sometimes people may experience migraines without being sick.

Phases of a Migraine Attack:

Migraine manifests in well defined phases divided into prodrome, aura, attack, and postdrome. Each of these phases have numerous potential symptoms and their severity varies immensely.

Prodrome Phase:

Also called the early warning phase, it usually occurs several hours or upto two days before the headache begins. It is generally experienced by 60% of the people suffering from migraine.

The symptoms of this phase include anxiety, unusual excitement and energy or irritability, fatigue, constant yawning, poor concentration, sensitivity to odour or noises, and food cravings. Aphasia, difficulty in speaking, also manifests during this. Constipation, diarrhea, constant urge of urination, mood changes, neck pain, and hyperactivity, often accompany.

Aura Phase:

This phase occurs an hour before the headache strikes. About 20% people experience this phase but not during every attack. There are several symptoms, visual or otherwise, associated with this phase and can typically last from 5 to 60 minutes.

Aura is usually a visual disturbance but can also be sensory or motor disturbance. The major symptoms associated are blind or coloured spots, flashes of lights, tunnel vision, and zig zag lines. Sometimes there can be temporary blindness. Other symptoms include pins and needles sensations in arms and legs, numbness, and weakness in one side of the body.

Aura often serves as a warning sign and can help manage migraine at the early stage by using painkillers or abortive medications.

Headache Phase:

This phase is characterized by the unilateral or bilateral pain in the head. This phase can last from a few hours upto 3 days. The pain during this phase varies from person to person and from incident to incident. Some attacks may be mildly painful while some may be excruciatingly painful.

Headache Phase

Symptoms associated with this phase are nausea, anxiety, heightened sensitivity to lights, sounds, smells and movements, severe neck pain, dizziness, confusion, dehydration, aphasia, and vertigo. The inflammation of trigeminal nerve in this phase causes pain around the eyes, nose, teeth and jaw. Since there is increased sensitivity, even a simple touch causes tremendous pain.

Postdrome Phase:

The final phase of the migraine attack, the postdrome phase, often leaves people feeling a little hungover after the attack is over. A majority of people suffering from migraine experience it. The shift from the headache to postdrome phase is often difficult to distinguish since some people often experience the same pain as an attack. Symptoms include dizziness, sluggishness, fatigue, sharp pain when bending, anxiety, and poor concentration.

Triggers of Migraine

Plenty of factors contribute in triggering the onset of migraine. Lifestyle, environment, and habits, have a great impact on the frequency of migraine attacks. Common triggers include:

Stress:

Stress and migraine are closely linked. Depression, pain, anxiety, and excitement can lead to a migraine attack.

Hormonal changes:

Due to changes in the hormone levels during menstruation, a lot of women experience migraine attacks during periods.

Physical Causes:

Insufficient sleep, fatigue, physical overexertion, poor posture, and shoulder and neck pain, all contribute to migraine. Hypoglycemia and jet lag are also contributing factors.

Dietary Content:

Additives like tyramine, monosodium glutamate (MSG), and aspartame, trigger migraine. Other food products like cheese, yogurt, broad or fava beans, and citrus fruits, are also triggers.

Skipping Meals:

Lack of food or irregular meals are a potent trigger of migraine. Balanced meal and small snacks at regular intervals reduce the frequency of migraine.

Environmental Conditions:

Environmental factors such as extreme cold, high humidity, altitudes, loud noises, and exposure to flickering lights can induce migraine.

Caffeine and Alcohol:

Tremendous caffeine consumption can trigger the onset of migraine. However, cutting down caffeine suddenly can also be a trigger. So, gradually decreasing the intake may be beneficial. Alcohol, especially red wine because it contains tyramine, is a potent trigger.

Sedentary Lifestyle:

Limited movement may cause stiffness and muscle tension in neck and shoulders and this muscle tension is a trigger.

Dealing With Migraines

Taking prescribed painkillers or over-the-counter medications in the early phases, can help prevent a full blown migraine attack. Frequent painkillers or over-the-counter medications can cause a medicine induced headache, so limiting the intake is often advisable.

Dealing With Migraines

Dietary changes are a very essential preventive measure. Avoiding consumption of foods containing tyramine, aspartame, and MSGs, can help reduce the frequency of headaches. 5-6 small meals instead of one large meal a day are beneficial. Regular and complete meals are the most important aspect of preventive cure. Limited intake of alcohol and caffeine will prevent headaches. Dehydration is one of the major triggers of migraine and staying hydrated will avoid it.

Maintaining a diary to note down the signs and symptoms experienced, can be helpful in future. You can track the foods you eat to know if they are a trigger. This can help in cutting down one triggering food at a time. Managing stress by exercise and getting enough sleep can reduce migraines.

There is no exact cure for migraine but taking precautions and prescribed medicines may make dealing with the severity of migraine a little easier.

The unpredictability of migraine attacks can often make it difficult to participate in any kind of activities. It impacts social life, relationships, careers, and often affects the quality of life, making one feel isolated. So, it is important to see a specialist or join a support group to get better by their support and tips.

Take Advantage of These 10 Healthiest Drinks – Be Healthy

After a long weekend of binge drinking with friends, a friend’s wedding or after a weekend getaway, here are the two words going through your mind: liquid diet. This trend of detoxing your body caught on a few years back. Having proved effective in providing sufficient hydration to the body, it strengthens your muscles and is much easier to execute than a regular diet with solid food.

Since we all have tried (and then some) this form of dietary nutrition, we thought of bringing you the drinks that are safe to binge on. Here’s a list of the top ten healthiest drinks in the world, and why your body can never have enough of them. liquid2 Continue reading “Take Advantage of These 10 Healthiest Drinks – Be Healthy” →

Are You Wearing Healthy?

Recently, an American woman lost all muscle control when she collapsed after spending a whole day wearing skinny jeans. The woman had been helping her relative move and spent the entire day squatting and moving around in a pair of tight jeans. She was rushed to the hospital where she was checked for signs of muscle failure and released four days later after damage to the nerves in her legs.

Hold on for a second before you rush to toss your favorite pair in the trash. Though the case proved harmful for the woman, many experts argue that the problem may not be as severe as the internet made it out to be. But still, it made us want to take a look at the clothes and accessories in our closet and wonder if they’re doing us any harm. jeans Continue reading “Are You Wearing Healthy?” →

Are You Working Out at Work?

The 21st century office-goer in large metros or smaller cities, spends more than half his day commuting to work and back and sitting before his desk. This behavior is making us all unhealthy. There are no immediate repercussions but every minute you spend staring at your screen, bustling through meetings and skipping lunch to read the brief one last time, you’re either unwittingly gaining weight, adding to your stress levels and fueling hypertension and anxiety. It is not exactly the healthiest thing for your heart either. office

But to battle this silent assailant, people across the world are exercising at work. In small and mysterious ways, the workplace has changed from being a strictly professional work environment to a place where you can take twenty to go for a run, shove your jogging shoes in your drawer next to your files and have health food delivered at your desk. So are you working out at work? Continue reading “Are You Working Out at Work?” →