A routinely regulated sleep time is of the utmost importance to our health. Interestingly, inadequate sleep meddles with the functioning of the brain and can wreak havoc on the overall synchrony of various bodily processes including the endocrine system. The National Sleep Foundation, US, recommends close to 7-9 hours of sleep for people ageing between 18 years to 64 years. Erratic sleep time for those who work till late hours or pull off night shifts also affects health adversely.
A recent study links regular sleep pattern with the quality of sperm in men. Experts from the Harbin Medical University in China studied close to thousand male participants and concluded that those who turned in between 8 and 10 pm reported best sperm mortality. This indicated that their sperm had greater chance of fertilizing an egg as compared to other participants who had late sleeping pattern.The participants were also told to set their alarms so they got six hours' sleep or less, seven to eight hours, or nine hours or longer. Scientists took regular semen samples to check sperm count, shape and motility.
The study was published in the journal Medical Science Monitor and reported that sleeping for six hours or less made this even worse, as did lying in bed for more than nine hours. Late bedtimes and inadequate rest are harmful because they increase levels of anti-sperm antibody -- a type of protein produced by the immune system which can destroy healthy sperm. A previously published study had revealed that men getting six hours a night had sperm count that was 25 per cent lower than the the men who slept for full eight hours.
How to sleep better
If you feel that you try too hard but just can doze off as soon as you hit the bed, try analysing few things about your sleep pattern and some associated factors. Make sure that you eat your last meal at least two hours before you plan to sleep. Ditch those devices at least 45 minutes before you are about to doze off. Taking a hot water shower before turning in helps induce sleep. Make sure the lights are dimmed or switched off in your room. A bit of perfumery also helps transpose you to the world of slumber. Listen to music if that helps you relax. Wear light, loose clothing - nothing suffocating or tight. Check your posture while sleeping. Your mattress and pillows should also be comfortable.
Sings of inadequate sleep
The National Sleep Foundation describes the following as symptoms of lack of proper sleep:
- Feeling sleepy while driving.
- Feeling irritable, tired or fatigued throughout the day.
- Lack of focus, attention and motivation.
Finger covered witha condomThe number of new HIV cases diagnosed every year worldwide has risen in the recent past. According to the Centres for Disease Control and Prevention, over 50,000 people in the U.S. were infected with HIV in 2006.
HIV positive means that the Human immunodeficiency virus (HIV) or HIV anti-bodies have been detected in the body through a test. On the other hand, HIV negative means that the test conducted did not show the presence of HIV virus or any kind of antibodies. However, being HIV negative is not confirmation that the individual does not have HIV.
HIV status test
The HIV status of an individual can be easily determined through a simple blood test, either an antibody test or an RNA test. An oral test for HIV detection is also available in which cheek tissues are swabbed by the doctor and the results are confirmed within 15-20 minutes.
In 2007, The Centres for Disease Control and Prevention (CDC) included the HIV antibody test in routine care for individuals seeking medical attention for any reason, as a preventative measure to curb the rise. Dr. Chinkholal Thangsing, Agency for Community Care and Development, New Delhi, advises: “Knowing the HIV status of your partner through the test is important as it considerably reduces the risk of getting infected.”
HIV negative
When an individual gets infected, the body’s response mechanism automatically produces antibodies to fight the virus. A negative HIV report normally means that the person is as healthy as before. However - varying from individual to individual - the body may take up to six weeks to produce antibodies for the virus. In such cases, there is a high possibility that the body has caught the infection, but has not yet produced antibodies. In some other cases, it is possible that the level of antibodies is too insignificant to get registered on a test.
HIV positive
Initially, HIV positive individuals may not show any symptoms. In fact, they may appear absolutely healthy from their external appearance. So much so, that most HIV positive patients may not know about their status until after being verified. However, once the presence of the HIV virus is affirmed, positive steps should be taken towards managing the critically life-threatening disease. Post diagnosis, it is recommended to meet a doctor to assess the progression of the virus. Thereafter, proper treatment and medication should be taken to combat its potential hazards.
According to a recent research by The Institute of Liver Studies, London, there was no difference in the survival rates of HIV positive and HIV negative patients following a liver transplant. The study has come as good news for HIV positive patients as it suggests a reasonably good prognosis.
Preventing HIV infection
To prevent HIV infection from spreading, knowledge of the HIV status of your sex partner is important. In most cases, HIV is usually transmitted through semen, vaginal fluids or blood. Besides sexual transmission, the HIV virus is most commonly spread through shared or infected needles. Especially in cases where the HIV status is unknown, safe sex practices are highly recommended.
Eating the same food as your partner may not necessarily keep you fit and healthy. Men and women require a different set of nutrients for their bodies to function well. Similarly, the health risks for men and women vary considerably and it is essential to take this fact into consideration while deciding the best diet that you should follow.
Bangalore-based Nutritionist Dr. Anju Sood helps us understand this better, "The major difference between the male body and the female body is that the muscle mass in the male body is higher than that in females. Thus, foods rich in proteins are a must for men. The calorie count also needs to be higher for them depending on their level of physical activity. Since they need more protein, they would require certain additional vitamins and minerals to digest it." She recommends the following foods that men should include in their daily diet in order to get stronger and healthier.
1. Almonds: Loaded with protein, almonds are one of the most powerful snacks for men. Make sure you have at least 8 to 10 almonds every day.
2. Soybeans: They are rich in iron and calcium and help improve bone strength.
3. Tomatoes: Tomatoes are full of potassium, vitamin C and fiber and they keep your heart healthy.
4. Pistachios: Definitely a healthy snacking alternative, pistachios provide the necessary proteins. They are also known to be good for your heart and help in lowering bad cholesterol.
5. Cabbage: Loaded with the essential vitamin k and free of cholesterol, make sure to add some cabbage to your dinner salad.
6. Oranges: Due to the high content of Vitamin B-9, a glass of fresh orange juice helps to improve blood flow in the body.
7. Sweet potatoes: Sweet potatoes help boost immunity due to the high concentration of vitamin A. Try preparing your potato wedges with sweet potatoes.
8. Chickpeas: Rich in dietary fiber, chickpeas promote healthy digestion among men. They are also a rich source of vitamin B6.
9. Kiwi: Packed with Vitamin C, kiwi is essential for healthy blood flow and also helps in fighting anxiety in men.
10. Sunflower seeds:Sunflower seeds provide the body with Vitamin E that acts as an antioxidant and fights disease-causing free radicals.
11. Mustard: Mustard seeds aid weight loss due to the high content of folates present in them. Using mustard oil to cook your daily meals is also a great idea as it is heart-friendly.
12. Watermelon: Watermelons contain potassium and thus, they help in boosting your energy levels. It is also rich in lycopene (the pigment that gives it colour) which is known to reduce the risk of prostate cancer.
13. Cashews: Since cashews are rich sources of magnesium they help in maintaining the muscles in the body.
14. Lentils: Full of carbohydrates and proteins, lentils provide the necessary energy required to carry out day-to-day activities.
15. Cottage cheese: Cottage cheese contains casein and whey protein that help in enhancing muscle strength.
16. Broccoli: Loaded with vitamin C, broccoli helps build immunity and strengthens the immune system.
17. Coconut: Filled with lauric acid, coconut helps boost good cholesterol in the body.
18. Garlic: Garlic is rich in allicin which is a great antioxidant and anti-bacterial. It helps in boosting immunity among men and may also help in lowering the risk of stroke.
19. Olive oil: Olive oil is full of monounsaturated fats and is light. It is known to reduce the risk of heart disease.
20. Spinach: Popeye loves spinach and so should you. It is full of iron, vitamin K and fiber. It also contains loads of beta-carotene (Vitamin A) vital for good vision.
21. Pumpkin: Due to its high content of zinc, pumpkin helps improve bone density and strength.
Following a day-to-day healthy diet can do wonders for your overall health and well-being in the long run.
The fight against cancer continues. With no definite cure, it still remains a deadly disease that affects millions of people yearly, causing death. Research studies highlight that oral cancer and lung cancer account for over 50% of all cancer deaths. In India an estimated number of people living with the disease are around 2.5 million. One of the major causes of cancer are gene mutations that occur after birth.
Besides this, there are other lifestyle factors that may cause changes (mutations) to the DNA of our body cells leading to uncontrolled growth of cells that can affect normal body functions. These include smoking, radiation, viruses, cancer-causing chemicals, obesity, hormonal changes, chronic inflammation, lack of exercise and more.
Reports also suggest that one out of eight men have the possibility of developing cancer in their lifetime. According to the Indian Council of Medical Research (ICMR), India is likely to have more than 17.3 lakh new cases of cancer and over 8.8 lakh deaths due to the disease by 2020 with cancers of breast, lung and cervix topping the list.
Prostate cancer, the second most common cancer among the residents of Delhi, Thiruvananthapuram, Kolkata and Pune, is increasing at the rate of 2.5 per cent per year. According to the doctors, late detection and unawareness of the disease is the sole reason that prostrate cancer has affected a total of 1.7 million people around the globe, with 2,88,000 cases in India alone. Also, citing the rise of benign prostatic hyperplasia (BPH), another serious prostrate problem, the doctors have urged persons above 40 to undergo monthly checkups.
Testosterone is described as a male sex hormone vital to the growth and maintenance of muscles, bone, hair growth and sperm production. Low levels of this hormone in men may result into a range of ailments starting from issues related to sexual drive, hair production, sperm quality, muscle and bone health and even depression. Much to our surprise, experts at the California Institute of Technology have found an association between the male hormone and decision making ability in men."What we found was the testosterone group was quicker to make snap judgements on brain teasers where your initial guess is usually wrong. Testosterone either inhibits the process of mentally checking your work or increases the intuitive feeling that 'I'm definitely right," said Colin Camerer, Professor at Caltech, reported by PTI.
Experts believed the study can pave way to further examine the negative effects of the growing testosterone-replacement therapy industry, which is primarily aimed at reversing the decline in sex drive many middle-aged men experience.
The study was conducted on nearly 250 men who were divided in groups that received a dose of placebo or testosterone gel. The participants were directed to take a cognitive reflection test along with a task that tested them on engagement, analytical skills and level of motivation. It was found that men who received hormonal doses ended up performing poorly in tests and answered 20 per cent fewer questions correctly as compared to the group that was given placebo. The testosterone group also "gave incorrect answers more quickly, and correct answers more slowly than the placebo group," the researchers wrote in the study published in the journal Psychological Science.
The same effect was not seen in the results of the basic math tests administered to both groups. The results "demonstrate a clear and robust causal effect of (testosterone) on human cognition and decision-making," researchers said. They believe that the phenomenon they have observed can be linked to testosterone's effect of increasing confidence in humans.