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Are you sleeping in the right position?

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Are you sleeping incorrectly?

When it comes to sleep, many of us wish we could have more of it, and to improve the quality of the sleep we are getting. But did you know, that you could be your own worst enemy when it comes to getting the rest you need?

To help you get a better night’s sleep, Sealy UK, in conjunction with experts from the British Chiropractic Association (BCA), has outlined the top four mistakes you’re making that could be affecting the quality of your sleep, and what you can do to correct them.

Mistake 1: Sleeping with too many pillows

When it comes to pillows people usually fall into two camps – those who can’t properly sleep unless they have two fluffy pillows and those who swear by only having one very thin pillow to sleep on. But which is the best to help prevent back and neck problems from developing?

Marc Sanders, Chiropractor, British Chiropractic Association says:
“It is best to adjust the amount of pillows you use so that your neck is in a neutral position, ensuring your neck is in line with the rest of your spine when you lay your head onto your pillow. Often two, depending on the thickness of your pillows, can be too many, as it can cause your neck to excessively bend, whereas if your pillow is too thin, you may find that your neck is bent backwards. When we adopt these ‘end-range’ neck postures during sleep they can increase biomechanical stresses on our neck, leading to stiffness and pain in the morning.”

The answer? – Try using a single, supportive pillow that is thick enough to keep your neck in a neutral, comfortable position

Mistake 2: Choosing the wrong mattress

We spend a third of our lives on them, but when it comes to our mattress, many of us are guilty of not taking them seriously. Whether it’s keeping hold of an old mattress for too long (8 years is the maximum time recommended by experts before you should look at changing) or not spending enough time finding the right mattress for your needs, the wrong mattress could play havoc with your health and wellbeing.

But which is best, a soft mattress or one that’s firmer?

Marc explains: ‘The best mattress is a supportive one, and it really depends on a number of factors – a 16 stone person sleeping on a mattress may not get the same support as a 10 stone person sleeping on the same mattress for example. If you are lying on your side, your spine should be parallel to the mattress – your spine should not sag as this could mean the bed is too soft, or bow, as this could mean the bed is too hard.’

The longer you can spend lying on a mattress before you buy it, the more accurate this feeling will be – a good excuse to spend an hour or two in a bed shop!

The answer? – Make sure to try before you buy

Mistake 3: Sleeping in the ‘wrong’ position

Whether you sleep on your side or prefer to lie on your back, when it comes to sleeping positions, we all have our favourites. But which is best?

‘The best advice is to try and adopt a sleeping position which creates less physical stress on your back. This could be bad news for people who like to sleep on their front, as this position can be one of the worst for putting extra strain on your back and neck,’ Marc says.

‘If you find that you can’t sleep in any position other than on your front, reduce the strain by placing a pillow under your pelvis and lower abdomen. Whatever your sleeping position, those who have a bad back should try placing a pillow under their knees when they sleep. This can help flatten the back and relieve pain.’

The answer? – Use an extra pillow to reduce back strain and relieve pain

Mistake 4: Sleeping with your partner

Love it or loathe it, sharing your bed with another person can play havoc with the quality of your sleep, if you’re not careful.

If your partner moves around a lot at night, this can disturb your sleep and aggravate conditions such as back and neck pain, and you could even find that they don’t have the same mattress preferences to you, which could lead to disagreements and one of you compromising on their comfort. However, don’t look to banish your partner to the spare bedroom just yet. If it’s your partner’s movement that is disturbing you, try a mattress that has a zero deflection spring system, which combats both weight and movement to avoid motion disruption.

The answer? – Find a bed that works for both of you

For more information about Sealy UK, go to https://www.sealy.co.uk/

The British Chiropractic Association, https://chiropractic-uk.co.uk/

Eye health tips

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Lglasses computerate nights, cold weather and cosy nights in with the central heating on can all take their toll on our eye health, with dry eyes often resulting.

Research by eye health experts Scope Ophthalmics, reveals that three out of five people are suffering from multiple symptoms of dry eyes including:

• eye fatigue
• excessive watering
• a feeling of grittiness or blurred vision.

‘Winter is the worst time of year for dry eyes,’ explains Julian Stevens, an eye specialist based at Moorfields Eye Hospital. ‘Eyes can feel gritty and dry, but they can also become watery as dry spots occur on the front of the eye. Have you ever wondered why our eyes start to stream after a cold winter’s walk? This is because the wind can be so drying that our eyes produce watery tears.’

Try a new online Eye Health Test to see if you could be experiencing dry eyes and find out what to do if you are!

10 Top Tips For Protecting Eye Health This Winter By Amy Liddell, Nutritionist & Eye Health Specialist at Scope Ophthalmics

Water: Alcohol can dehydrate the eyes and we may not close our eyes properly when sleeping after a few drinks. A glass of water for every alcoholic drink can prevent dehydration and help to reduce puffy and red eyes the morning after!

Antioxidants: Late nights, poor diet and lack of exercise can cause oxidative stress on the body which has been linked to dry eye. Incorporating a rainbow of fresh fruit and vegetables in to your diet, as well as dark leafy greens like kale, spinach and chard may actually help slow down the process of oxidation and have been shown to reduce the risk of macular degeneration.

Oily fish: Omega 3s, the fatty acids found in oily fish such as sardines, salmon and tuna steak improve eye health and have been shown to relieve dry eye symptoms.  You can purchase Omega 3s at www.ScopeOmegaHealth.co.uk or at www.superfooduk.com (5% discount with the promotion code: HSoul1).

Computers: Blink more often when using computers. When concentrating we don’t blink enough and end up with irritable and dry eyes.

LoveLula picMake-up: Quite often eye shadow or mascara can trigger allergies and dry eyes. Use natural make-up which doesn’t contain harmful chemicals and you should notice a change.  Try natural make-up at LoveLula.>>>

Green tea: Green tea is full of antioxidants which boost the immune system and specifically protect the eyes.

Eye massage: A simple eyelid massage will stimulate the tear glands and help push the oil in your tears around the eye. Placing a warm washcloth over closed eyes and gently massage the upper eyelid against the brow bone for 5 to 10 seconds is not only soothing for eyes but relaxing too.

Potassium: This and other minerals may be too low, so eat more pecans, bananas, raisins, dates, figs and avocados, which are all high in potassium. Adding them to salads or snacking on them throughout the day is a healthy way to boost your intake!

Try these eye drops:

Potters Allerclear Eye Drops, 10 doses, £5.79 from www.superfooduk.com
Vizulize Dry Eye Drops, 10ml, £5.64 from www.superfooduk.com
Use the promotion code: HSoul1 to get 5 per cent discount
Or go to www.ScopeOmegaHealth.co.uk

 

Is your mobile health app making you sick?

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Health appsWe use health and medical apps every day to track monitor our health, track fitness or even help diagnose health problems.

A new study estimates that one and a half billion smartphone users have a health app installed. But the medical app we’re using might be doing us more harm than good. Recent research by the IMS Institute for Healthcare Informatics found that fewer than 25 percent of medical apps offered patients legitimate medical information. Experts are concerned that many health and medical apps could give patients incorrect or insufficient information, risk the privacy of their health data, or even sell it. In some cases, apps that advertise diagnostic features have been revealed as fraudulent.

Lack of health app regulation

Even when they’re not deliberately malicious, many health apps don’t have any quality checks or regulation. For example, a recent study into hypertension apps found that many make medical claims without clinical validation or FDA approval. The research by the Journal of the American Society of Hypertension found that fourteen percent of the top 107 hypertension apps in the Google Android store made medical device claims. The apps’ features included using smartphone’s camera to measure blood pressure. The app claimed that this is an accurate measurement.

In fact, there is no evidence that measuring blood pressure with a camera is effective. Patients relying on one of these apps to manage hypertension could be getting incorrect information, and becoming sick as a consequence.

The authors conclude that much more research is needed before we can rely on apps to monitor our health reliably: “High quality, adequately powered randomized controlled trials are needed to evaluate the effectiveness of mobile-health interventions on clinical outcomes in hypertension.”

Legal responsibility

So what legal recourse does a patient have if something goes wrong after relying on a medical app?

A representative from the medical law firm Patient Claim Line recently stated that ‘health app developers are unlikely to face medical negligence suits for a misdiagnosis, since there’s no doctor-patient relationship between the app developer, the provider and the patient. That’s one of the reasons patients should always communicate with the doctor if they are using a health app, and check the accuracy of the information it provides’. But she supported the use of health apps, adding that their point ‘is to make the patient much better informed and to ask the doctor much better questions, so together they can do a much better job avoiding medical errors’.

Although app developers are unlikely to face a medical negligence suit, developers could face their own types of liability. In addition to potential liability for violating the FDA’s medical device regulations, private apps are likely to be subject to product liability claims, for example through a design defect, a breach of warranty or failure to warn.

Privacy Concerns

Medical health apps help us by monitoring and analyzing our health data, but in the process they collect a huge amount of personal data. That wonderful mine of information can be a danger zone if it’s not properly secured and protected. Privacy and security of patient information are becoming major concerns.

Executive Director of The App Association Morgan Reed advises consumers to stay on the alert: “if you’ve been given a free application and you can’t figure out how it is being paid for, then the chances are high that it is being paid for by using your information for advertising.’

Even if the app isn’t selling your data, merely having insecure storage or data transfer could put your privacy at risk.

Addressing the risks

Rising awareness of the problem is leading to solutions. Several app accreditation programmes have been launched to address concerns about the quality and safety of health apps. One example is the UK’s National Health System (NHS) Health Apps Library; a curated list of apps for patient and public use. Under this programme, registered apps undergo an appraisal process that examines clinical safety and compliance with data protection law.
The app industry, government and the public realize it is important for mobile health apps to be reviewed, approved and properly regulated by governments and their health authorities.

As mobile technology becomes more embedded into our healthcare, there are opportunities for action to further address these privacy and safety concerns, minimize the risk of future privacy breaches and to prevent misdiagnosis errors and security flaws.

Restless legs at night?

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summerlegs1It’s 3 a.m. and you’ve just woken up again with an uncontrollable urge to move your legs. There’s a bubbling, crawling feeling in your calves and the whole length of your legs are aching. If this sounds familiar, you might be suffering from Restless Leg Syndrome (RLS).

RLS is a debilitating condition that is more common than many people think. Studies show that up to 15% of adults(1) will experience restless leg syndrome at some time in their lives. Restless legs can afflict both sexes, but the condition is more common in women, with 19% of women developing RLS symptoms when they are pregnant. Most people who are severely affected by RLS are middle-aged or older.

There is no specific diagnosis criteria for Restless Leg Syndrome (RLS), with doctors relying on your symptoms and medical history. It may have no known cause, or be a known symptom of another underlying medical condition. Some common medical conditions associated with RLS are:

Magnesium deficiency

Studies show that RLS may be associated with low magnesium levels in the body. Magnesium encourages sleep and relaxes muscles. Insufficient magnesium can cause muscle spasms and twitches. Both anecdotal evidence and scientific studies have shown that magnesium supplements can help with RLS.

Dopamine dysfunction

Our brains use the chemical dopamine to produce smooth, purposeful muscle activity. Problems with dopamine levels in the brain can cause the unpleasant sensations associated with RLS such as burning, itching and the uncontrollable need to move the legs.

Iron deficiency

Evidence (2)  shows that low levels of iron in the brain could be responsible for RLS in some circumstances. Unfortunately, research suggests that taking iron supplements is not the answer in this case because the issue is the uptake of the iron that is already present in the blood and not a lack of iron.

Varicose veins or venous reflux

RLS is strongly associated with varicose veins, the dark blue or purple, lumpy and swollen veins, most often found in the legs. Varicose veins develop when tiny valves in the veins get damaged. A damaged vein valve can’t pump blood smoothly, causing it to pool or even flow in the wrong direction. This causes the condition we know as varicose veins.

Addressing underlying venous reflux or varicose veins can help many patients find relief from RLS. A recent study (3) found that 98% of patients with RSL experienced relief from their symptoms after having their varicose veins treated, and 80% had long-term relief.

Coping with RLS and easing symptoms

• Avoid or limit alcohol, caffeine and nicotine for at least several    hours before sleep.
• Treat your varicose veins to obtain symptom relief.
• Ensure you get regular exercise.
• Do a range of leg stretches at least twice a day.
• Have regular leg massages.
• Avoid eating a heavy meal close to your sleep time.
• Maintain a regular sleep schedule.
• Avoid daytime naps.
• Practice relaxation techniques, such as meditation or progressive   muscle relaxation, to help reduce RLS symptoms.

Although RLS does not cause serious health problems in itself, it can have a serious negative impact on your quality of life. Repeated sleep interruptions can lead to severe fatigue, low mood and depression.

Although there are drugs out there that may help manage RSL, medications do not provide a cure, and they also carry their own side effects and risks. Thankfully there are many non-pharmaceutical options that can help you relieve your symptoms:

 
1: Best Practice Journal, 2012; BPJ: 49

2: Connor JR, Boyer PJ, Menzies SL, Dellinger B, Allen RP, Ondo WG, Earley CJ. “Neuropathological Examination Suggests Impaired Brain Iron Acquisition in Restless Legs Syndrome.” Neurology, August 12, 2003, Vol. 61, No. 3, pp. 304-309.

3: Dermatol Surg. 1995 Apr;21(4):328-32.

Chuckling goats’ kefir for eczema

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chuckling goatsMany moons ago on a Turkish boat I tried something which I was told was like yogurt. It was kefir and I thought it was vile. All these years later I have come across kefir in a completely different way. You may have heard Shann Jones on BBC Radio 2’s Steve Wright Show. She is American, married to a Welsh farmer, and because her son had eczema they decided to get a goat and ensure that he had goat’s milk products instead of cow’s milk which can exacerbate the condition.

Out of the goat’s milk Shann decided to make soap and skin cream which cleared her son’s eczema. They also found out how to make the live culture kefir which is quite prevalent in Eastern Europe. It is a natural probiotic which has very strong powers to heal the gut and repopulate it with healthy bacteria. It still tastes vile but it’s incredibly effective.

Rich, Shann’s husband, went into hospital for a major operation and when he returned home he had a large incision that was infected with MRSA. Shann used essential oils and Manuka honey on the wound and completely cleared the infection.

Now they have 55 goats and a thriving online business where you can buy a 21 day supply of Kefir, special soaps containing essential oils and a kefir cream to put on the skin. And they have lots of success stories, some of which will appear on this website soon. It’s not just skin conditions that can be helped. As so many health issues come from an unhealthy gut, people have found that it can be helpful for psoriasis, acne, eczema, IBS, and osteoarthritis, etc.

Shann says of eczema, ‘Steroid creams alone never resolve the problem, because it’s not a skin condition, it’s a gut disorder.’ She has had many people writing in with photos – like these ones here of eczema that has healed after a course of kefir.

Research is currently going on into the healing powers of kefir.

www.chucklinggoat.co.uk