6 Easy Hacks To Sleep Faster and Better

They Say “Hypnos, the Greek god of sleep, was the twin-brother of Thanatos, the greek god of death”. Sleep is such an important part of your life that many scientific studies have shown that a lack of sleep increases your chances of early death.

The National Sleep Foundation recommends these sleep guidelines for adults:
– 7 to 9 hours of sleep for young adults
– 7 to 8 hours of sleep for older adults

Here are the six of the best tips to help you sleep deeper and fuller everyday based on scientific concepts. But remember, You have to start applying these sleep hacks correctly for atleast 2 to 4 weeks to see great results.

  1. Prepare A Sleep Time Table or Schedule:

This is a very important first step to reset your Circadian Rhythm or the Natures Biological Clock built in your body. Go to bed at the same time everyday, even on weekends. And wake up at the same time every morning.
You can either stick a notes on a small piece of paper near bed that reminds you to go to bed at say about 11 pm or you can even set a gentle go to bed alarm reminder in your phone instead of a wake up alarm or set both wake up and go to bed alarm reminders.


  1. Avoid these Stimulants before bed:

At least 3 to 4 hours before going to bed, Stop that tea or coffee, chocolates, sodas and nicotine like cigarette smoking.  Quit smoking! Not just for the sake of sleep but to stay healthy and avoid the risk of cardiovascular or lung disorders.

Avoid late evening alcohol. Alcohol initially makes you feel sleepy because it is central nervous system depressant. But as soon as the blood alcohol level drops, it activates your sympathetic system. This wakes you up from the deep phases of your sleep and you will have a very bad confused day ahead.
If you have stopped these stimulants and still find yourself difficult to fall asleep, try sleep meditation programs like the sleep meditation music.


  1. Bedroom Rules:

Remember and follow these quick bedroom tips for a better sleep.
a) Never install a TV in your bedroom.
b) Never let your pets into your bedroom.

  1. c) Do not eat or drink or perform any activity like reading on bed. Use it only for sleep.
  2. d) Make sure the bed-sheets and pillow-covers are clean. Change them atleast weekly twice.
  3. e) 15 to 20 minutes before going to bed, dim the room lights and adjust your room temperature to a comfortable level.
  4. f) If you are on bed for 20 minutes or more and getting sleep, therapists suggest you get out of bed and do something non-stimulating like for example reading a boring text book) until you start to feel drowsy.


  1. Importance of Daytime Naps:
    A Nap is a very short period of sleep usually during daytime, that helps you refresh yourself and feel energetic for the rest of the day. Taking a nap of about 20 to 30 minutes a day usually between 2 pm to 4 pm not only keeps you energetic for the rest of the day but studies have also shown to reduce blood pressure, stress and anxiety. This inturn helps you in a better deep sleep in the night. And one more thing, do not sleep more than 30 minutes, you may find it difficult to fall asleep in night. Also even if you do not fall asleep in the after noon nap, that’s okay! Just relax !


  1. Importance of Exercise:
    The same rule of 30 minutes exercise daily for 5 days a week applies even here. This I have discussed many times in my earlier videos. Exercise definitely enhances your quality of your sleep.

Do not perform any heavy exercise within 4 hours of bedtime. However, light exercise like yoga or walking after dinner is good. You can exercise at around 6 to 7 pm. Start with light exercises and then do some weight bearing ones like sit ups and push ups but gradually increase the intensity. You should get great results within a week.


  1. Some Strong Do’s and Don’ts:
  2. Never touch your laptop or phone at least one hour before bed. These blue light emitting screens depress the production of the hormone melatonin, that plays a very important role in sleep.
  3. Dinner – should be light and atleast 3 hours before bed. Also never go to bed on hungry stomach, you will not fall asleep and it can infact disturb your sleep.
  4. You can also try a warm shower 1 hour before going to bed which is believed to increase melatonin production.

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Early Warning Signs of HEART FAILURE

In todays short episode we will look into picking up early signs and symptoms of heart failure and this knowledge  can be a life saver for your or your loved ones.

Well, Heart failure can be of two types:

  1. Chronic thats gradually progressing, or,
  2. Acute or Sudden Onset.

Picking up early signs and symptoms of heart failure is really important for starting treatment early and preventing complications and early death. These include:

  • Shortness of breath medically called Dyspnoea specially on excersion or when you lie down – that’s called orthopnea.
  • Easy Getting Tired or feeling weak.
  • Swelling in your legs, ankles and feet.
  • Rapid or irregular heartbeat – you feel the palpitations.
  • Reduced ability to exercise.
  • Persistent cough or wheezing with white or pink blood-tinged sputum.
  • Increased need to urinate at night.
  • Swelling of your abdomen.
  • Sudden weight gain from fluid retention.
  • Lack of appetite and nausea.
  • Difficulty concentrating or decreased alertness.
  • Sudden, severe shortness of breath and coughing up pink, foamy mucus.
  • Chest pain if your heart failure is caused by a heart attack.


Ignoring these signs and symptoms may prove fatal. If you feel any of the above, please consult your doctor immediately.


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Vitamin D deficiency Hidden in most of us – Easy Treatment Steps

Most people ignore this cause of hairloss, pains, depression, digestive upset and vertigo and suffer from poor quality of life. This easy DIY approach to diagnose a common cause for certain common signs and symptoms like hair loss or hair thinning, muscle pains, digestive upset, depression, back ache and many others health problems which can be due to vitamin D deficiency in your body. If neglected, in the long run, this can be life threatening. We will show you an easy DIY approach to diagnose this common problem of vitamin D deficiency, particularly in adults.

Lets Start with our  Approach:

Age Sex Race Risk factors signs and symptoms, diagnosis, investigations, treatment and the take home message finally.

Starting with the Age Sex and Race

– According to many studies and researches, this vitamin D deficiency is more prevalent in the 40 to 60 year old age groups.
– Male population is more affected than females.
– Over 80 percent African-Americans are Vitamin D deficient, 40 to 45 percent of adults in the US, 70 percent in Hispanics and in Indians.

Lets learn about Risk Factors: If you have one or more of these, then you must be double cautious about this problem.
–  Staying indoors or always using sunscreen when going out.
– Pure Vegetarians (specially those who do not eat diary products, meat fish,etc)
– People Having dark skin (synthesis of Vitamin D from sunlight reduced).
– Being elderly
– Being overweight or obese.
– Recent Major surgery.
– Living far from the equator where there is little sun year-round.

Signs and Symptoms: If you have one or more of these signs and symptoms, then follow the advice given towards the end of this video.
– Falling Sick or Getting Infected Frequently (this is due to weaking of your immune system due to Vitamin D deficiency).
– Feeling of Tiredness and inability to perform routine day to day activities.
– Frequent Muscle Pains, Back pain specially lowet back pain, Headaches.
– Depression, mood swings, irritable bowel and feeling of passing motions frequently and anxiety.
– Impaired Wound healing and Bone loss (because Vitamin D is required for Calcium absorption) – This can make you more prone to fractures with simple imjuries.
– Alopecia – that’s Hair Loss which is often attributed to stress and nutritional deficiencies. Hair loss can be in the form of hair thinning or even female pattern baldness or alopecia aerate.
– Dizziness or vertigo is another common symptom of severe vitamin D deficiency.

Now the Investigations required for final diagnosis:

If you think you have these matching symptoms, you need to confirm the diagnosis. You can consult with your doctor and get your Vitamin D blood levels measured.

0-20 ng/ml – deficient , 21 to 30ng/ml – Insufficiency and normal range is generally Above 60ng/ml.

Now the Treatement Part: Watch Video.

Now Finally the Take Home Message:
Vitamin D deficiency is incredibly common and most people are unaware of it. And Fortunately Fixing your deficiency is simple, easy and can have big benefits for your health.


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If you are suffering from high cholesterol, you are at a higher risk for heart disease. But the good news is, it’s a risk you can control. Yes, You can lower your “bad” or  LDL cholesterol and raise your “good” or HDL cholesterol. You just have to follow these 10 tips to reduce the bad cholesterol and increase good cholesterol.


  1. Eat Monosaturated Fats. You might have heard about a low-fat diet for weight loss, This definitely reduces the cholesterol levels, but the problems is it reduces not only the bad LDL cholesterol but also the good beneficial HDL cholesterol. In contrast, a diet high in monounsaturated fats reduced harmful LDL, but also protected higher levels of healthy HDL.
    So what foods are rich in monosaturated fats.
  • Olives and olive oil
  • Canola oil
  • Tree nuts, such as almonds, walnuts, pecans, hazelnuts and cashews
  • Avocados
  1. Eat Polyunsaturated Fats especially Omega-3s: Research shows that polyunsaturated fats reduce “bad” LDL cholesterol and decrease the risk of heart disease. Polyunsaturated fats also seem to reduce the risk of metabolic syndrome and type 2 diabetes.

Omega-3 fatty acids are a type of polyunsaturated fats. They are found in seafood and fish oil supplements specially in fatty fish like salmon.   Other sources of omega-3s include seeds and tree nuts, but not peanuts.

  1. Avoid Trans Fats. Trans fats are unsaturated fats that have been modified by a process called hydrogenation. The resulting trans fats are not fully saturated, but are solid at room temperatures. This is why food companies use trans fats in products like spreads, pastries and cookies — they provide more texture than unsaturated, liquid oils.
    Trans fats increase total cholesterol and LDL, but decrease beneficial HDL by as much as 20%.
  2. Eat Soluble Fiber Diet and Probiotics. The beneficial bacteria that live in your intestines can digest soluble fiber. In fact, they require it for their own nutrition. These good bacteria, also called probiotics and these reduce the bad cholesterols – LDL and VLDL.
    Some of the best sources of soluble fiber include beans, peas and lentils, fruit, oats and whole grains. Fiber supplements like psyllium are also safe and inexpensive sources.
  3. Exercise. Not only improves physical fitness and helps combat obesity, but it also reduces the bad LDL cholesterol and increases the good HDL cholesterol levels. 30 minutes of activity five days a week is sufficient to improve cholesterol and reduce the risk of heart disease.
  4. Loosing Weight. If you are obese, do anything you can to reduce your weight because weight loss has a double benefit on cholesterol as it increases the good HDL and decreases the harmful cholesterol.
  5. Stop Smoking. Smoking is a major risk factor for heart disease. Smoking increases bad cholesterol and decrease good cholesterol and hinder the body’s ability to send cholesterol back to the liver to be stored or broken down. Quitting smoking can reverse these effects.
  6. Alcohol Moderation. Moderate alcohol intake reduces heart disease risk, too much alcohol harms the liver and increases the risk of dependence. The recommended limit is two drinks daily for men and one for women.
  7. Change Your Lifestyle. If you have a sedentary lifestyle beware on the risk of obesity and change to an Active lifestyle. Stop using lifts, make a habit to walk a few kilometres daily and making these small changes in your lifestyle will have a major long term impact on your health and cholesterol.
  8. Supplements. Do not hesitate to take supplements like fish oil, omega 3 fatty acids and soluble fiber. This improves cholesterol and promotes heart health. `

If you’re concerned about your cholesterol levels, have them checked by your doctor. A simple blood test called LIPID PROFILE, after an overnight fasting, is all that’s required.

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8 Vital Functions of Cholesterol | Its Important

I randomly asked some of my patients.  “What is cholesterol?”  I got the following answers from well educated patients:

  • “Bad fats.”
  • “Blocks your blood vessels.”
  •  “You get it from Fatty and Oily foods.”
  • “Bad for your heart.”

Actually, cholesterol isn’t a fat, nor does it come from eating fat. In fact, every cell in the body makes cholesterol. If we eat more cholesterol, our cells make less. And.. If cholesterol is bad for our body then, why would our cells be making it?


  1. Very important to maintain Cell Membrane integrity.
  2. Synthesis of Vitamin D in the Skin by Sunlight. When sunshine strikes the skin, it converts a substance in the skin called 7-dehydrocholesterol into vitamin D Vitamin D is so important for calcium regulation and immune functions of our body, and without this our bones could break easily and our immune functions will be supressed and we would be prone for frequent infections.
  3. Synthesis of Testosterone – that’s The Male sex hormone which is very important youth hormone for stamina and muscle mass.
  4. Synthesis of Progesterone – which is an important hormone for brain function, as well as regulation of menses in women
  5. Synthesis of Oestrogen – which is a female sex hormone and very important to maintain all female functions.
  6. Synthesis of Cortisol – which is Also called Stress hormone produced when your body is in stress.
  7. Synthesis of Bile Juice by liver – which is so important for the digestion of oils and fats, and also absorption of very vital vitamins A, D, E, and K.
  8. For Myelin Sheath Production – it’s a sheath that protects nerves and helps conduction of signals similar to plastic insulation around an electrical wire.

The bottom line is:
the Lack of cholesterol results in early aging, reduced immunity, disturbed reproductive functions, depression, Vitamin D deficiency and a series of health problems.

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5 Surprising Cholesterol Myths and Facts

Are you worried about high Cholesterol levels? Stop worrying about it and Check out these 5 common myths and facts about high cholesterol. If you think you know these already, there may be a few more surprises for you.

Normal Values: Americans have the highest cholesterol in the world according to WHO statistics.

So What are the Normal Levels in Adults: The blood test is called LIPID Profile and  the Desirable or Normal Lipid Profile includes:

Total cholesterol: Desirable level < 200 mg/dl

LDL or “bad” cholesterol – Desirable level < 100 mg/dl

HDL  or “good” cholesterol – Desirable level  > 60 mg/dl

Triglyceride or Fat Levels in blood – Desirable level  < 150 mg/dl

  1. Cholesterol is BAD: When most people hear about “cholesterol” they think its something “bad.” This is not always true and the reality is more complex. High cholesterol can be dangerous, but cholesterol itself is essential for various important  body functions like the synthesis of sex hormones, Vitamin D production, cell membrane making and integrity and so on.

    How does high cholesterol cause heart disease?
    LDL or bad cholesterol is the main source of forming atherosclerotic plaque or clogging your arteries. HDL or the good cholesterol actually works to clear the bad cholesterol from the blood.

  2. Eating cholesterol increases your bad cholesterol. Most of the cholesterol circulating in your blood is manufactured by your liver. It’s actually not made from the cholesterol in your diet. The cholesterol medications prevent this synthesis by blocking the enzyme HMG Co-A reductase which is responsible for cholesterol production.  So if your dietary intake of cholesterol is high, then your body or liver need not manufacture that much cholesterol.
  3. Eggs are evil. It’s true that egg yolk is a source of dietary cholesterol. Though eggs are high in cholesterol, but the effect of eggs on blood cholesterol is minimal when compared with the effect of trans fats and saturated fats. Dietary Guidelines recommend eating less than 300 milligrams (mg) of cholesterol a day. And generally one large chicken egg has only about 186 mgs of cholesterol — all of which is found in the yolk.

But dietary cholesterol isn’t nearly as dangerous as was once thought. Only some of the cholesterol in food ends up as cholesterol in your bloodstream, and if your dietary cholesterol intake rises, your body compensates by producing less cholesterol of its own.

  1. Your cholesterol should be as low as possible in blood. This is not true. Certain levels of cholesterol needs to be maintained for many important functions in your body. Infact People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues. Please checkout my video on the important functions of Cholesterol from the end screen links.
  2. Drugs are the only way to reduce high cholesterol levels. Most drugs actually lower the cholesterol the bad as well as the good cholesterol. But we need the Good cholesterol for our protection. SO how do we achieve this?

The most important way out is a balanced Diet and exercise!  Check out my video on the 10 natural ways or remedies to reduce your bad cholesterol from end screen link or from description link.

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Most of us never even glance at our pee before we flush it out of sight. But the appearance of your urine  and its features like, the color, smell, and the frequency  can give you a hint about what’s going on inside your body.

Urine is your body’s liquid waste excreted by your kidneys which filter out toxins and other unwanted stuff from your blood.  Its mainly composed of water, salt, and chemicals called urea and uric acid.

Now we will look into the 10 Useful Hints about Urine Color as an Important Indicator of Your Health and well being.


  1. Pale yellow to Gold Color Urine: This is a perfectly normal urine specially an early morning sample. This normal color of urine comes from a pigment called urochrome. So, you need not worry about this color.
  2. No Color / Water Like: This is because you must have been drinking a lot of water or on a diuretic medicine prescribed by your doctor to get rid of body fluids specially if you have a high blood pressure.
  3. Dark honey like or brown-colored urine: Physiological: When you see this color, Please Do not Panic! This could be a sign that you are dehydrated and have not taken fluids or water for many hours like If you are Fasting like How Muslims fast during the month of Ramadan. If this is the case, you just need to take lot of fluids right away. If this corrects your urine color to Normal, you need not do any further investigation or no need to consult your doctor.
    Pathological: But if you are sure that dehydration is not the cause of this color, It may also be a warning sign of liver disease – like if you have Jaundice, so see your doctor if it doesn’t get better after a day or so.
  4. Red or Pink Urine: Again Do not Panic! Physiological:Firstly rule out some benign causes of this color like – certain foods such as carrots, blackberries, beets, and rhubarb can turn your urine a pinkish-red color. This can also be a side effect of medications like the antibiotic rifampin or a drug called phenazopyridine usually prescribed for urinary tract infections.
    Pathological: cause of reddish urine can be due to blood in your urine. It can be a sign of kidney disease, a UTI – that’s urinary tract infections, Nephro or UroLithiasis – that means stone in your Kidneys or urinary tract, prostate disease like prostate inflammation called prostatitis, or rarely a tumor like kidney cancer or prostate cancer.
  5. Orange Urine: When your urine resembles an orange juice, Firstly as usual simple Physiological causes to be considered like certain medications like high-dose vitamin B2, the UTI drug phenazopyridine, or the antibiotic isoniazid – INH prescribed for tuberculosis. Pathological: It could also be a sign that you have dehydration or there is some hepatobiliary problem – I mean Liver and bile duct disease and Jaundice.
  6. Blue or green Urine: This can be due to some dyes in your food or due to medications you are taking, like the anesthetic propofol or the allergy or asthma drug promethazine.
  7. Besides the color, If your Urine is FOAMY? Then You should check in with your doctor if it consistently looks foamy and frothy. It may be a sign you have protein in your urine, which means you have some problem with your kidneys.
  8. The SMELL – Normally Urine doesn’t usually have a strong smell. But some foods — like asparagus can alter the urine odor. Also vitamin B-6 supplements can change the urine odor. One more possibility is When you are dehydrated, your urine can get too much concentrated giving it a strong smell of ammonia.
  9. Strong Pungent Smell: It its something really strong odor, This can also be a sign of a UTI, diabetes, a bladder infection, or metabolic diseases.
  10. Frequency / The Number of times You Pass Urine in a Day: This depends from person to person and their daily activities and lifestyle. But most people need to empty their bladders 6 to eight times a day. But if you notice a sudden change in frequency without any lifestyle change, then it can indicate some problem such as a UTI, kidney disease, diabetes, an enlarged prostate in men, vaginitis in women and so on.

Its always better to consult with your doctor and perform a simple Urine Analysis test to evaluate this issues further and reach to a conclusion.

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