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Management of Insomnia

Insomnia is the most common sleeping disorder. It can affect anyone and is caused by either medical or psychiatric conditions. If you are suffering from insomnia or know a friend or loved one who does, here are the things you need to know.

Causes of Insomnia

The most common cause of insomnia is an unhealthy lifestyle like the following: too many distractions and restlessness before bedtime; a shift in sleeping patterns; too much alcohol, caffeine in coffee, tea and energy drinks; smoking; eating too much or not having meals at fixed schedules; and sleeping in an environment that causes stress.

Medical problems that cause insomnia include neurological problems, gastrointestinal or endocrinal problems, nasal allergies and asthma, and body pains like arthritis. Neurological disorders like anxiety and depression as well as psychological disorders can also cause insomnia. Other sleep disorders like sleep apnea might also trigger insomnia.

Taking medications can also cause insomnia as a side effect especially those for heart diseases, controlling blood pressure, asthma, birth control, and for cold and nasal allergies.

Women who enter the perimenopause up to the menopause stages will also likely to develop insomnia because of hormonal changes.

Symptoms of Insomnia

You have insomnia if you experience the following:

• you can’t fall asleep despite fatigue
• you wake up early even if you didn’t get enough sleep
• you have trouble getting back to sleep when you wake up in the middle of the night
• you feel tired already when you wake up
• your daily activities are affected
• you feel sleepy all day

Effects of Insomnia

Insomnia can affect your health, work or school and even your relationships.

The effects of insomnia are the following:

• frequent mood swings
• depression and anxiety
• poor memory and cognitive processes
• inability to concentrate in your tasks
• feeling tired even after you have rested or slept
• you get sick easily because your immune system can’t fight back illnesses

Managing Insomnia

Although there are medications available for insomnia, sleeping pills might not help in the long run and they also have side effects. However, ask your doctor if you need a short-term solution. Don’t hesitate to consult a doctor if you think you need help.

Meanwhile, you can try these solutions to manage insomnia:

• sleep and wake up at fixed schedules
• don’t force yourself to sleep if you can’t, that will only add stress
• try relaxing before going to bed
• reduce your caffeine intake
• eat properly and at the right time; don’t eat before bedtime
• exercise but don’t do so before bedtime
• stay away from activities and items that can distract you like gadgets
• inspect your sleeping environment; make sure your bedroom doesn’t cause stress
• don’t take naps; sleeping a few minutes won’t help you catch up with your sleep

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Helping a Depressed Friend or Loved One

Clinical depression is the most misunderstood mood disorder. Most people associate it with sadness and pessimism and that it can be avoided with a healthy state of mind. That’s where the problem begins however. It is not a disease that can be treated by choice, but is a serious medical condition that can be addressed with psychotherapy, medications or a combination of the two.

So what do you do if you think your friend or a family member is a victim?

Look for Signs

These can be physical, emotional, behavioral and cognitive symptoms. Clinically depressed people feel hopeless, sad and don’t enjoy activities like other people do. They are also unable to concentrate and find it difficult to make decisions. They may also be forgetful, feel worthless, and express excessive guilt. They don’t feel motivated to do or care about anything. They also tend to complain about different pains, weight gain or loss, and insomnia. If these symptoms are present for days at a time, it might be clinical depression.

History and Triggers

Family history can play a role in determining if the person has a high risk for developing clinical depression. Traumatic events like neglect, abuse and violence are common factors as well as death of a loved one. Alcohol and drug dependency may also result in depression.

Other factors like stress at work or school can also trigger. Depression can also be caused by chemical imbalance in the brain. There is also a study that women are more likely to develop depression than men especially when entering the menopause stage. People with chronic diseases may also develop depression.

How You Can Help

Most people who are depressed however don’t talk about the things that they feel. That is why depression is sometimes called “suffering in silence.” If you know someone who fulfils most of the symptoms above, convince him or her to see a doctor. Sometimes, only a doctor can determine of the person is clinically depressed.

Educate yourself and the people around you so that everyone can contribute. The symptoms of depression can’t be stopped by force of will alone, so telling your depressed friend or relative to cheer up and expect him/ her to be okay is insensitive. Practice patience and show sympathy. Some people think being depressed is like being stubborn.

Being More Understanding

Depressed people often have ideas about self-importance, love and support that are distorted from ours. Telling them to toughen up will not get through to them. If you show them you’re frustrated and exhausted, that will only lead them to withdraw further. Listen and play close attention to conversations.

They usually talk not because they need advice but they need someone who will listen. Do not shame them for being sad because that can cause more guilt. Encourage him/her to do activities that are relaxing and promote positive thinking. Depressed people sometimes think about death as a release from their suffering. If you see signs, take it seriously.

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Health Products Containing Aloe Vera

In various countries and cultures, aloe vera has been popular as a traditional medicine, and there have been countless testimonies to its healing powers. It is used to treat various ailments and even prevent cancer. It is a common ingredient in beauty and health products.

Aloe Vera Latex

The most useful part of the aloe vera are its leaves. The thick green leaves has three layers. The latex is found just beneath the uppermost layer. It’s a yellowish sap, also called juice, and has a bitter taste.

Aloe vera latex gives the same benefits as the aloe vera gel; however, it is mostly known for its ability to treat constipation and hemorrhoids. If the proper daily dosage is observed, it is an effective laxative. They are taken orally and usually takes 10 hours to be effective.

Be careful about extracting aloe vera latex to get aloe vera gels in Singapore yourself because it contains a high level of anthraquinones, which can cause diarrhea. Only purchase products that have been approved and are regulated.

Aloe Vera Juice

Considered one of the oldest superfood to be documented, aloe vera juice has become more popular among the health-conscious lately. The juice includes both the gel and the latex of the aloe vera leaves. It is made by grinding or crushing the whole leaves. The juice is then filtered and mixed with other juices to make it tastier. Some dining establishments in Singapore also make shakes or smoothies containing extracts of the plant.

Its benefits include improved hydration, balancing the alkalinity of the body, nutritional boost, clearing skin problems, detoxification and improved bowel movement, and relief of digestive problems.

As long as correct preparation is observed, aloe vera juice is safe. Choose nondecolorized juice as it has a lower level of anthraquinones. Ask your doctor about possible drug interactions if you are on medication.

Aloe Vera Gel

Aloe vera in Singapore is used to treat different health conditions. The gel is very safe to use when proper daily dosage is observed. It is most useful for healing skin problems. Ask your doctor about using the product. Take care not to ingest the product and keep it away from children. In case the product is ingested orally, take the person to the nearest hospital immediately. Make sure that you’re not allergic to aloe vera before using any products.

Before applying the aloe vera gel, clean the area first. The skin must be dry before applying the ointment or cream. Wash your hands thoroughly after the application. Make sure to follow the instructions on the label and to consult your doctor if you experience allergic reactions. Do not use the product for a prolonged period unless advised by a doctor in Singapore.

Benefits of Aloe Vera

Aloe vera is a popular treatment for burns and other skin conditions. But it has more beneficial properties besides its soothing effect. It contains vitamins B1, B2, B3, B6, B12, A, C, and E. Vitamin B1 helps in digestion, B2 is an antioxidant, B3 cleanses the body, B6 maintains the cardiovascular and digestive processes, and B12 is needed to keep blood cells healthy.

Minerals such as calcium, sodium, iron, magnesium, potassium, and copper are also present in aloe vera. Calcium makes the bones stronger, sodium is used in maintaining blood pressure, iron is used for energy, magnesium is needed for different processes in the body, potassium cleans the cells and protects blood vessels, and copper keeps the heart healthy and prevents osteoporosis.

Anthraquinones are also present. These are organic compounds with laxative properties. Twelve in all, they are also valued for their antiviral and antibacterial characteristics. They are removed by manufacturers from the product, however.

The fatty acids, which are plant-based, have antiseptic and anti-inflammatory properties. They are also used to alleviate body pain.

Polysaccharides, such as acemannan, are valued for their antiviral properties can also be found in aloe vera. They are used to treat gastrointestinal ailments.

Other components include amino acids and hormones. It has 2 essential amino acids and 20 required amino acids. The hormones are used to heal wounds faster.

Side Effects and Interactions

There are conflicting evidences about the benefits of aloe vera, however. Its critics point out that the only evidences of its effectiveness are anecdotes. When ingested orally, aloe vera can do more harm than good. Even topical creams should follow the correct daily dosage so that they’re safe to use.

While some will not experience side effects, other might see the following symptoms: skin irritation or rashes, hives, difficulty breathing and swallowing, tightness in the chest, and swelling of the face especially around the mouth, eyes and tongue. These might be symptoms of an allergic reaction. Take the person immediately to the nearest hospital.

If you want to include aloe vera in your supplements, you should consult a Singapore doctor first. Like any type of medicine, aloe vera has side effects.

The aloe latex can cause complications if you don’t follow correct instructions on the label. It’s a laxative, which means that it induces bowel movement. Be careful with using laxatives to treat constipation and hemorrhoids because they can also cause diarrhea.

There are also products sold in the market that do not have aloe vera at all. These products were tested and found that some did not contain the three chemical markers of aloe vera. These are malic acid, glucose and acemannan. Be wary of purchasing products from suspicious suppliers. Some manufacturers substitute maltodextrin for aloe vera. Check the product label and ingredients. It should not only list the ingredients but indicate the amount of each ingredient. Check the label for certifications and testing.

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Accessorized Self-Defense Tools for Women

Self-defense, especially for women is an important consideration to her survival against attacks and emergencies on a daily basis. Lucky are those who are trained to defend themselves using their skills as martial artists or fighters, but those who are on the average, tools can be of big help. Of course, you are allowed to carry specific tools depending on your country. For some countries like SG and TH, pepper spray and knives are not allowed and that a license to carry may be required. While the types of tools are completely of a personal choice, they give you better chances of seeking help and finding a way to escape by making them a part of your fashion!

1. OC Spray

OC (oleoresin capsicum) spray or known as Pepper spray is a common self-protection tool used by women. A spray of this defense tool contains a potent mixture of chemicals that can harm anyone. Best are the ones with tear gas component as it can heighten the effects. Gas initially irritates the sensitive membrane of eyes, mouth and nose, in turn, tearing of the eyes, difficulty in breathing and coughing can occur. Those types with UV dye mix are also great because it leaves a stain or mark to the perpetrator’s skin thus, it can make them an identifiable assailant.

Keep your pepper spray in your pocket or in an accessible area inside your bag where you can easily grab it when threat is detected. Presence of mind is a big help in saving your own life, you do not want to end up panicking and spraying the tool right before you. When you are ready to fire, see to it that the threat is in range and that you can hit him in the facial region, aim to blow his eyes with 1-2 bursts of spray. Bling accessory design of this kind is out in the market.

2. Alarm Wrist or Whistle

These alarm tools are purposely made to be hands free. A defense alarm can be designed as a wrist watch where you can defuse a threatening situation by pressing a push button that demands a sounding attention of at least 130 decibels. This is so much louder than relying on your voice for help. Good news is, attackers can’t just simply grab it and turn it off because it has normally a hidden disarm button at the back to silence it.

On the other hand, alarm whistles are commonly designed as necklaces that can be hidden under your shirt or can be concealed as a Titanium fashion accessory. Anytime you are in a dangerous situation, it’s just one whistle away!

3. Knuckle Lights

This tool is recommended for women who are active on the streets before the sun is up and when it’s down. It is designed to light your run or walk, in short, it creates a trail illumination. Added feature is the brass knuckles that are powerfully painful for someone thrown a punch. It also contains a lumen of brightness which can blind the attacker temporarily. Just remember to keep this device fully charged when before using.

4. Metal Claw

If you got long sharp nails, it might help you hurt your attacker but not as great as having a heavy duty plastic with sharp protruding edge weapon on your finger. This is where the natural self-defense act of scratching comes in that inspired Metal Claw. You can wear this in any of your fingers without the need to be retrieved from your stuff. Use your hands to fight an attack and scratch yourself a fighting chance. Metal claws are sold in various colors to choose from making it look like a finger accessory at a glance.

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How to Pick the Right Shoes

Finding the right shoes not only enhances your overall look but you’re also investing in quality items that can last for years.

Consider not just the brand, color and design. Here are other things you should look for..

1. Know your shoe size. There are a lot of shoe size charts that companies use. Knowing your size in the standard charts will help you cut time trying them on. For adult females, 83/16 to 33/8 inches is size 4 and 4.5 in US and size 35 in Euro. For men 91/4 to 91/2 inches is size 6 and 6.5 in US and size 39 in Euro.

2. Measure your feet. If you don’t know what your size is, ask the salesperson to measure your feet for you. Shops should have a measuring tool ready. Your feet will also grow over time, even as an adult. Ill-fitting shoes can cause bunions, claw toes, hammer toes, mallet toes, corns and calluses.

3. Sometimes it isn’t enough. Buying shoes online can be a waste of time and money. It’s better to try the pair on before you purchase. Shoe sizes are not similar among all brands of shoes. Other brands also have half sizes available.

4. Know the materials. Examine the interior and exterior of the shoes. If you have foot problems, pick pairs that have arch support and heel cushioning and avoid flat slip-on shoes. If you have sweaty feet, don’t pick vinyl or plastic.

5. When trying on shoes. Try shoes during the afternoon because your feet has expanded by then. Put on your socks too to see if the shoes still fit properly with it. Try walking around with the shoes and look in the mirror.

6. Width and length. Some shoes look great on the shelves, but when you try them on, they look bulky or narrow. The soles will also feel smaller or bigger. If your toes feel like they’re compressed, don’t buy it. You should still be able to wiggle them.

7. Comfort over style. Make sure that there’s enough room for your feet when buying closed shoes. It doesn’t have to be loose or half a size bigger, but there should at least be half an inch between the front of the shoe and your toes. Your toes should not splay or spill over the front of the shoes when you’re buying open-toed shoes.

8. You should use it. If it’s within your budget, the next thing you should consider is how often you’re planning to use it. If it’s for casual wear and you’re particular with matching colors, you should know if you can pair it up with your clothes.

9. Shoes with a function. Some shoes have special functions like athletic shoes. Some feature shock absorption, support, deodorizer and extra cushioning.

10. Replacing shoes. Worn-out shoes are bad for your feet not only because they’re unfashionable but they won’t provide your feet with the same protection. Even athletic shoes that are worn out should be replaced.


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4 Reasons Why You Need to Say “No!”


When we say “No!” to other people’s requests, we need to identify and understand our own reasons of declining. Although we may have our own whys and wherefores, here are four common reasons that explain why we need or want to say “No!”

  1. You need to set your priorities

Sometimes you just really need to prioritize your interests and value your decision-making. You don’t need other people to dictate on what you should highlight and give attention to in your life. Think of the other more important things that you could do if you say “No!” to other people’s request that’s just petty and sometimes irrelevant. Again, conduct a thorough assessment for you to be able to know which ones deserve your “Yes!”.

  1. You must establish boundaries

When it comes to declining a request, you need to establish your boundaries and set things straight. You have to be clear that you have limitations. This is important since they will know what you will and will not do for them. You must also establish your relationship with them for you to be able to know how much restrictions you will set towards them. You might find it comforting to let your walls up sometimes in order to protect yourself and your energy will not be drained in granting requests.

  1. For better time management

In turning down requests, you will be entailed into allocating your time and efforts. Saying “No!” can help you manage your time more and evaluate which activities and events are more meaningful and useful to you. If you’ve accepted too much projects or demands from others, you might also get to hone your time management skills but of course you wouldn’t want to be in that situation all the time, right? Learn to say “No!” so that you will be able to give more time for the things that you want rather than fulfilling others’ needs all the time. Proper time management can contribute to a better life management which helps you set your goals and time frame.

  1. Less stress and pressure

It’s always simpler and easier to say “No!” all the time since  you don’t need to deliver “the best”  efforts to all the tasks that you’ve agreed to complete. You’ll not get tired, burned out or overwhelmed by such requests from other peeps. Thus, this will protect you from stress and pressure. You don’t really need to strain yourself for others. It’s okay to be selfish sometimes and think of yourself. You deserve to relax and take a break from all the demands of your work or other people.

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Beauty Tips for Tired-Looking Women


Women all want to look fresh and beautiful but sometimes we experience stress and we do not get enough sleep so we end up looking like a flesh eating zombie. Here are some useful beauty tips from Singapore beauty experts that you could try to have a well-rested skin and glowing beauty amidst the stress and problems you are facing every day.

  1. Give your eyes the proper attention. Our eyes are the windows of our soul. To add, they will not hide the fact that you haven’t had enough rest. In order to reduce the puffiness in your eyes, you can press two cold/frozen spoons against your lids and eyebags. This will be best if done in the morning after taking a bath.


  1. Moisturize and protect your skin. If you want that I-slept-for-eight-hours look, then you should certainly need to moisturize your skin. Use a moisturizer that your skin likes and stick with it. In order to protect your skin from the harsh sunlight and avoid sunburn, use a reliable sun screen.


  1. Use a face mask. To wake up and soothe your tired skin, you can use face masks that are infused with cucumber extracts or other natural refreshing products.


  1. Illuminate your face with the right make-up. You need to find the right foundation that is not matte and has a soft dewy finish in order to lighten and even out your skin tone. You must also add a punch of color to your cheeks by using warm hues instead of the usual pink. These are the products you should use in order to avoid looking pale.

  1. Use the right lipstick. When we are tired and not in the mood to play around with our face, we tend to use bold lip colors. The problem with that is we look more haggard while wearing it since it will draw attention to our tired eyes. You can use peach and nude lipsticks, something light yet a great match for your complexion.


  1. Appreciating the value of face mist. You can never go wrong in using a face mist. It does not only serve as a make-up setting spray but it also helps in making your face look flawless.


  1. Hydrate yourself. The need to hydrate ourselves should really be given emphasis. To refresh our skin from the inside, we need to drink plenty of water and avoid drinks that are rich in caffeine and sugar since they can contribute in skin inflammation.


  1. Improve your sleeping habit. When you are tired, it really shows in your skin. If you have deadlines at work or if you party all night then most probably you won’t get enough sleep. In order to avoid being tired looking, you should at least get 6-8 hours of sleep a day. From time to time, you should make sure to ditch your party plans and work on your deadlines ahead in order to get a good night sleep.

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