if you’ve had enough of dieting… - newspaper toolbox · 2015-12-15 · insomnia. many people...

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Insomnia. Many people dream (wideawake!) of getting rid of this problemforever. Yet a proper lifestyle can helpyou get to sleep more easily.

In fact, there are different types ofinsomnia. Initial insomnia, whichconsists of lying in bed unable to fallasleep, is the classic form. There alsoexists morning insomnia, whichafflicts people who wake before dawnand cannot go back to sleep. In addi-tion, there are people who have nodifficulty sleeping during the day butwho cannot fall asleep at night. Whydoes sleep elude them? There are

multiple causes: illness, stress,changes in habits and schedules, about of depression, medication, or noparticular reason at all!

No matter what type of insomnia, suf-ferers should pay attention to their routine regarding sleep: go to bed atthe same time every night, even onweekends; only use the bedroom forintimacy and sleeping; do not consumealcohol, chocolate, coffee, or tobaccoduring the evening; avoid thinkingabout work or other stressful topicsbefore retiring; read for a short while,etc. In addition, exercising during the

day can help you sleepbetter, as long as youavoid strenuous exercis-es late at night.

If nothing helps andinsomnia bothers you tothe point that you aredozing off during theday, it is time to consulta doctor. The doctor willprescribe the appropri-ate medication for yourinsomnia problem. Onthat note, good night!

When insomnia has a hold…

Little is known about shingles, unlesssomeone close to you is among the130,000 Canadians who are afflictedevery year, most of them after age 60.Still, it is important to learn aboutthis disease because an early diagno-sis is crucial to reducing the risk ofdeveloping chronic pain.

The virus that causes chickenpox alsocauses shingles. After the symptomsof chickenpox have disappeared, thevirus remains inactive in the nervoussystem. Circumstances that weakenthe body’s natural defense system,such as aging, certain medications,and other conditions, increase thechance that the virus reactivates,resulting in shingles.

The f irst signs of shingles includea localized pain, usually on one

side of the back, neck, or face.After a few days, a rash developsinto liquid-filled blisters. In mostcases, the pain subsides as the rashheals. However, for one in four suf-ferers, the pain can persist formonths, years, or even life.

Some medications can help, but to beeffective they must be taken withinthe f irst 48 hours after the rashappears. Otherwise, the chances thatthe pain lingers are much greater. It isimportant to recognize the symptomsof this disease and, when in doubt, toconsult a doctor immediately. It isdifficult to diagnose shingles beforethe appearance of a rash because thelocalized pain can be associated withmany other ailments. For more infor-mation on shingles, consultwww.shinglesinfo.ca.

Could it be shingles?

There are numerous causes of insomnia:illness, stress,depression, etc.

About two-thirds of Canadians are overweight and try numerous diets withoutsuccess. Are you among them? If so, say goodbye to dieting and hello to commonsense! In fact, diets are destined to fail because they do not focus on making per-manent changes in our eating habits. Often, the weight loss is quickly regainedwith additional weight. The best way to succeed is to adopt a healthier lifestyleand aim for a gradual weight loss of no more than 0,5 to 1 kg (1 to 2 lbs) per week.

The following tips can help you reach your goal:• Eat less and learn to read the signs your body gives when it is full.• Eat healthy and nutritious foods, especially fruits and vegetables, and foods that are

rich in fibre and low in fat.• Also consume reasonable amounts ofprotein, which helps control your appetite.• Eat regularly, every four hours, to avoidthe excessive hunger that is sure to makeyou abuse the next meal.• Treat yourself to foods that you enjoy. A little treat once in a while doesn’t hurt…• Move! Physical activity is an importantcomponent of your weight loss regimen.Then, maintain a healthy weight. Youdon’t have to join a fitness centre to bephysically active. You can walk, dance,climb stairs, bike, etc.

Do not get discouraged if your weightloss reaches a plateau. This is perfectlynormal. If it happens, increase your activ-ity and be patient!

To lose weight, exercise and healthy nutrition go together.

If you’ve had enough of dieting…