Vegans are frequently misunderstood as fringe eaters with an unnatural passion for animal rights. While many vegans do feel passionately about animals, its time for others to see that a vegan diet and lifestyle go way beyond animal rights. Following a healthy, balanced vegan diet ensures a host of health benefits as well as prevention of some of the major diseases striking people in North America. Read these blogs to find out about the health benefits or going vegan or just provide better information to your patients.
Nutrition
All of the following nutritional benefits come from a vegan diet full of foods such as fresh fruits and vegetables, whole grains, nuts, beans, and soy products.
Reduced saturated fats. Dairy products and meats contain a large amount of saturated fats. By reducing the amount of saturated fats from your diet, you’ll improve your health tremendously, especially when it comes to cardiovascular health.
Carbohydrates. Carbohydrates provide energy for your body. When you don’t have enough carbohydrates, your body will burn muscle tissue.
Fiber. A diet high in fiber (as vegan eating usually is) leads to healthier bowel movements. High fiber diets help fight against colon cancer.
Magnesium. Aiding in the absorption of calcium, magnesium is an often overlooked vitamin in importance to a healthy diet. Nuts, seeds, and dark leafy greens are an excellent source of magnesium.
Potassium. Potassium balances water and acidity in your body and stimulates the kidneys to eliminate toxins. Diets high in potassium have shown to reduce the risk of cardiovascular diseases and cancer.
Folate. This B vitamin is an important part of a healthy diet. Folate helps with cell repair, generating red and white blood cells, and metabolizing amino acids.
Antioxidants. For protection against cell damage, antioxidants are one of the best ways to help your body. Many researchers also believe that antioxidants help protect your body against forming some types of cancer.
Vitamin C. Besides boosting your immune system, Vitamin C also helps keep your gums healthy and helps your bruises heal faster. Vitamin C is also an antioxidant.
Vitamin E. This powerful vitamin has benefits for your heart, skin, eyes, brain, and may even help prevent Alzheimer’s Disease. A diet high in grains, nuts, and dark leafy greens is full of Vitamin E.
Phytochemicals. Plant-based foods provide phytochemicals, which help to prevent and heal the body from cancer, boost protective enzymes, and work with antioxidants in the body.
Protein. That protein is good for your body is no surprise. It may be a surprise to learn that most Americans eat too much protein and in forms such as red meat that are not healthy ways of getting protein. Beans, nuts, peas, lentils, and soy products are all great ways to get the right amount of protein in a vegan diet.
Disease Prevention
Eating a healthy vegan diet has shown to prevent a number of diseases. Find out from the list below what you could potentially avoid just by switching to a healthy, balanced vegan way of eating.
Cardiovascular disease. Eating nuts and whole grains, while eliminating dairy products and meat, will improve your cardiovascular health. A British study indicates that a vegan diet reduces the risk for heart disease and Type 2 diabetes. Vegan diets go far in preventing heart attack and stroke.
Cholesterol. Eliminating any food that comes from an animal and you will eliminate all dietary cholesterol from your diet. Your heart will thank you for that.
Blood pressure. A diet rich in whole grains is beneficial to your health in many ways, including lowering high blood pressure.
Type 2 diabetes. Not only is a vegan diet a weapon against Type 2 diabetes, it is also "easier to follow than the standard diet recommended by the American Diabetic Association." Read more about it here.
Prostate cancer. A major study showed that men in the early stages of prostate cancer who switched to a vegan diet either stopped the progress of the cancer or may have even reversed the illness.
Colon cancer. Eating a diet consisting of whole grains, along with fresh fruits and vegetables, can greatly reduce your chances of colon cancer.
Breast cancer. Countries where women eat very little meat and animal products have a much lower rate of breast cancer than do the women in countries that consume more animal products.
Macular degeneration. Diets with lots of fresh fruits and vegetables, especially leafy greens, carrots, pumpkin, and sweet potatoes, can help prevent the onset of age-related macular degeneration.
Cataracts. Much the same way macular degeneration is headed off by a vegan diet, cataracts are also thought to be prevented through the intake of the same fruits and vegetables. Produce high in antioxidants are also believed to help prevent cataracts.
Arthritis. Eliminating dairy consumption has long been connected with alleviating arthritis symptoms, but a new study indicates that a combination of gluten-free and vegan diet is very promising for improving the health of those suffering from rheumatoid arthritis.
Osteoporosis. Bone health depends on a balance of neither too much or too little protein, adequate calcium intake, high potassium, and low sodium. With a healthy vegan diet, all four of these points set a perfect scenario for preventing osteoporosis.
Physical Benefits
In addition to good nutrition and disease prevention, eating vegan also provides many physical benefits. Find out how a vegan diet makes your body stronger, more attractive, and more energetic.
Body Mass Index. Several population studies show that a diet without meat leads to lower BMIs–usually an indicator of a healthy weight and lack of fat on the body.
Weight loss. A healthy weight loss is a typical result of a smart vegan diet. Eating vegan eliminates most of the unhealthy foods that tend to cause weight issues. Read more about weight loss and a vegan diet here.
Energy. When following a healthy vegan diet, you will find your energy is much higher. This blog post in Happy Healthy Long Life describes how NFL tight-end Tony Gonzalez started eating vegan and gained energy–while playing football.
Healthy skin. The nuts and vitamins A and E from vegetables play a big role in healthy skin, so vegans will usually have good skin health. Many people who switch to a vegan diet will notice a remarkable reduction in blemishes as well.
Longer life. Several studies indicate that those following a vegan or vegetarian lifestyle live an average of three to six years longer than those who do not.
Body odor. Eliminating dairy and red meat from the diet significantly reduces body odor. Going vegan means smelling better.
Bad breath. Vegans frequently experience a reduction in bad breath. Imagine waking up in the morning and not having morning breath.
Hair. Many who follow vegan diets report that their hair becomes stronger, has more body, and looks healthier.
Nails. Healthy vegan diets are also responsible for much stronger, healthier nails. Nail health is said to be an indicator of overall health.
PMS. When switching to a vegan diet, many women tell how PMS symptoms become much less intense or disappear altogether. The elimination of dairy is thought to help with those suffering with PMS.
Migraines. Migraine suffers who go on vegan diets frequently discover relief from their migraines. Read more about the food-migraine connection in this article.
Allergies. Reduction in dairy, meat, and eggs is often tied to alleviation of allergy symptoms. Many vegans report much fewer runny noses and congestion problems.
Too Much in the American Diet
The typical American diet not only consists of too much food, it also relies on too much of unnecessary food products or toxins. The following list explains how a vegan diet can eliminate these problems.
Animal proteins. The average American eats twice as much protein as necessary for a healthy diet and much of that is from red meat. Getting protein from beans and grains is much healthier and reduces the risk for osteoporosis (see above).
Cow’s milk dairy. The human body is not designed to digest cow milk and cow milk dairy products, yet the idea of milk being healthy is pushed through advertising. As many as 75% of people in the world may be lactose intolerant and many people suffer from undiagnosed milk allergies or sensitivities. By eliminating cow’s milk from your diet, you are improving your overall health.
Eggs. Many nutritionists believe that the number of eggs in the American diet is too high. While sometimes disputed, it has been shown that eggs can raise cholesterol levels.
Mercury. Most of the fish and shellfish consumed has mercury in it. While some fish have less than others, it is almost impossible not to be putting mercury in your body when you eat fish.
Sugar. Most people have heard that Americans consume way too much sugar. Relying on other sweeteners that are not synthetic, processed, or derived from animal products is a healthier way to eat. Many vegans do not eat processed sugar due to the fact that most of the cane sugar is refined through activated charcoal, most of which comes from animal bones.
Other Benefits
In addition to the health benefits above, following a vegan lifestyle and diet also provides these benefits as well. From helping the environment to avoiding serious bacterial infections, learn other benefits to eating the vegan way below.
Animals. Many people begin a vegan diet out of concern for animals. Whether opposed to the conditions of animals intended for food or eating animals in general, going vegan will help your conscience rest easily.
Environment. Growing plants takes much fewer resources than growing animals. By eating vegan, you can help reduce the toll on the environment.
E. coli. E. coli comes from eating contaminated red meat and is the leading cause of bloody diarrhea. Young children, those with compromised immune systems, and elderly people can become extremely ill or die from E. coli. Eating vegan means completely avoiding the risk of E. coli infection.
Salmonella. Another gastrointestinal illness from animal products, salmonella food poisoning is closely related to E. coli. The most frequent way people contract salmonella food poisoning is through contact with raw eggs or raw chicken meat from chickens infected with salmonella. Again, going vegan means eliminating this risk altogether.
Mad cow disease. It’s safe to say that most people would want to avoid contracting a fatal, non-treatable disease. One way to ensure you don’t get Creutzfeldt-Jakob disease is by not eating animals infected with mad cow disease. While the incidence of mad cow disease is not reportedly so high in North America, it does exist.
Global food supply. Feeding grain to animals meant as food sources reduces the amount of food that is available to underdeveloped nations. Many people will go hungry while that same food they could be eating is given to animals raised for slaughter. Eating vegan ensures that you have removed yourself from the participation of this imbalance.
Hormone consumption. Eating animals that have been given hormones to speed growth (a common practice in the meat industry) means those hormones go into your body. Not only can this disrupt the natural balance of your hormones, but some of the hormones given to animals have shown to cause tumor growth in humans.
Antibiotics. Antibiotics are frequently given to feed animals, which can lead to bacterial resistance. Many of the antibiotics used to treat human infections are also used in feed animals.
Healthy Eating
A vegan diet can be a much healthier way to eat. Find out how to combine the vegan diet with other ways of eating for an even more healthy way to go or discover ways to keep your vegan diet healthy but more convenient with the resources below.
Raw. A raw diet lends itself to veganism by the very nature of its design. Find out how to combine live and vegan diets with Raw Inspirations.
Organic. Eating organic and vegan is super easy to do. Use some of the recipes from this blog for help with meal ideas. The posts have slowed, but you can always search the archives for some great ideas on how to live and eat organic and vegan.
Fat-free. Vegan eating is typically pretty low in fats anyway, but the FatFree Vegan Kitchen shows you how to make some delicious vegan food that is always fat free.
Gluten-free. Due to allergies, Celiac’s Disease, or whatever your reason you avoid gluten, find out how to combine the best of gluten-free with vegan cooking in the Gluten-Free Vegan blog.
Eating out. Eating out isn’t usually associated with eating healthy, but a vegan diet ensures there will be a lot less of the bad things in the food you choose. Find eating out options around the world for vegans here.
Lunch. Maintaining a vegan diet means you are likely to take your lunch more often than most people. Vegan Lunch Box offers recipes, tools, and ideas for carrying great vegan lunches every day.
Dinner. Coming up with new dinner ideas is challenging for everyone–regardless of what type of diet you follow. Check out this amazing selection of vegan dinner recipes accompanied with mouth-watering photos of each preparation on Dinner with Dilip.
Dessert. While not all the recipes on My Sweet Vegan are for dessert, you will find a large selection of sweet vegan recipes with the most delicious-looking photos.
Wine. Pairing vegan food with wine may be challenging for those who rely on the old standard of "white with fish and red with meat." Read this article for ways to compliment your healthy vegan diet with a tasty glass of wine or this blog entry for specific pairings of wine and vegan food.
Fun. These ladies know how to kick it with vegan cooking. Post Punk Kitchen offers some great recipes with a ton of fun infused in them. Be sure to go through the archives for more yummy food ideas.
Saturday, October 10, 2009
49 REASONS Y AM A VEGETARIAN
The Environment
Conservation of Fossil fuel. It takes 78 calories of fossil fuel to produce 1 calorie of beef protein; 35 calories for 1 calorie of pork; 22 calories for 1 of poultry; but just 1 calorie of fossil fuel for 1 calorie of soybeans. By eating plant foods instead of animal foods, I help conserve our non-renewable sources of energy.
Water Conservation. It takes 3 to 15 times as much water to produce animal protein as it does plant protein. As a vegetarian I contribute to water conservation.
Efficient use of grains. It takes up to 16 pounds of soybeans and grains to produce 1 lb. of beef and 3 to 6 lbs. to produce 1 lb of turkey & egg. By eating grain foods directly, I make the food supply more efficient & that contributes to the environment.
Soil conservation. When grains & legumes are used more efficiently, our precious topsoil is automatically made more efficient in its use. We use less agricultural resources to provide for the same number of people.
Saving our forests. Tropical forests in Brazil and other tropic regions are destroyed daily, in part, to create more acreage to raise livestock. By not supporting the meat industry, I directly reduce the demand to pillage these irreplaceable treasures of nature. Since the forest land "filters" our air supply and contains botanical sources for new medicines, this destruction is irreversable.
Asthetics. Decaying animal parts, whether in a freezer case or served in restaurants, can never be as asthetically pleasing to the senses as the same foods made from wholesome vegetable sources. Only habit can allow one not to perceive this: a change in diet makes this self evident.
Personal Health
No deficiencies. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food.
High fat plus cholesterol. Animal foods are higher in fat than most plant foods, particularly saturated fats. Plants do not contain cholesterol.
"Carb" deficient. Meat is deficient in carbohydrates, particularly the starches which are so essential to proper health.
Vitamin deficient. Except for the b-complex, meat is largely deficient in vitamins.
Agricultural Chemicals. Being higher on the food chain, animal foods contain far higher concentrations of agricultural chemicals than plant foods, including pesticides, herbicides, etc.
Exposure to livestock drugs. There are over 20,000 different drugs, including sterols, antibiotics, growth hormones and other veterinary drugs that are given to livestock animals. These drugs are consumed when animal foods are consumed. The dangers herein, in secondary consumption of antibiotics, are well documented.
Pathogenic Microorganisms. There are a host of bacteria and viruses, some quite dangerous, that are common to animals. When I eat meat, I eat the organisms in the meat. Micro-organisms are present in plant foods too, but their number and danger to human health is by no means comparable to that of those in meat.
Worms and other Parasites. Ditto on # 13!
Shelf life differential. Plant foods last longer than animal foods. Try this experiment: Leave out a head of lettuce and a pound of hamburger for 1 day, which will make you sick?
Organoleptic Indications of Pathenogens. Plant foods give tell-tale signs of "going bad". Ever hear of someone getting sick from "bad broccoli"?
Heart Disease. Meat eating increases the risk of heart disease, this country's #1 killer. The correlation is an epidemiological fact.
Cancer prevention. Of all the natural cancer prevention substances found: vitamin C, B-17, hydroquionenes, beta carotene, NDGA, - none has been found to be animal derived. Yet most meats, when cooked, produce an array of benzenes and other carcinogenic compounds. Cancer is infinitely easier to prevent than cure. Soybeans contain protease inhibitor, a powerful anticancer compound. You won't find it in useful quantities in animal based food.
Disease Inducing. The correlation between meat consumption and a wide range of degenerative diseases is well founded and includes.....
Osteoporosis
Kidney Stones and Gallstones
Diabetes
Multiple Sclerosis
Arthritis
Gum disease
Acne. Aggravated by animal food.
Obesity. Studies confirm that vegetarians tend to be thinner than meat eaters. Obesity is considered by doctors to be a disease within itself.
Intestinal Toxemia. The condition of the intestinal flora is critical to overall health. Animal products putrefy the colon.
Transit time. Wholesome food travels quickly through the "G.I" tract, leaving little time to spoil and incite disease within the body.
Fiber deficient. Fiber absorbs unwanted, excess fats; cleans the intestines; provides bulk and aids in peristalsis. Plant food is high in fiber content; meat, poultry and dairy products have none.
Body wastes. Food from animals contain their waste, including adrenaline, uric and lactic acid, etc., Before adding ketchup, the biggest contributors to the "flavor profile" of a hamburger are the leftover blood and urine.
Excess protein. The average American eats 400% of the RDA for protein. This causes excess nitrogen in the blood that creates a host of long-term health problems.
Longevity. To increase ones risk of getting degenerative disease means decreasing ones chance to live a naturally long healthy life. Huzas and other peoples with large centenarian populations maintain lifestyles that are relatively meat free.
Well Being. I just feel better since "giving up" meat and becoming vegetarian.
Personal Finances
Health care costs. Being healthier on a vegetarian diet means spending less on health care.
Food costs. Vegetarian foods tend to cost less than meat based items.
Ethics
Love of animals. I love animals as I love myself. I have no desire to kill them or cause them harm.
Stance against Factory Farming.. I cannot make a statement against factory farming if I myself eat animals.
Respect for Sentient Life. I show gratitude to my Creator(s?) by eating as low on the food chain as possible.
"Economic Vote". I show support of the meat industry and the way they operate when I purchase and use their products.
Small sacrifice The sacrifice I make is nothing compared to the animals, its life.
Natural diet. Our hands, teeth, feet, intestinal tract...even our body chemistry is that of an herbivore.
Reciprocity. If I partake in the slaughter of animals, I will have to repay my contribution to that act.
"Protecting the Temple". "Whatever affects the body has a corresponding effect on the mind and soul" (E.G. White)
I believe in nonviolence. Slaughter isn't.
World Peace. There can never be peace among men while men are declaring war on other highly developed life forms.
Clear conscience. I know what I'm doing is right. I feel good inside about my decision to remain "meatless"
Example. To live this way is to protect the underlying values of those around me.
Easy substitutes. There are vegetable based substitutes for every meat product imaginable.
Conservation of Fossil fuel. It takes 78 calories of fossil fuel to produce 1 calorie of beef protein; 35 calories for 1 calorie of pork; 22 calories for 1 of poultry; but just 1 calorie of fossil fuel for 1 calorie of soybeans. By eating plant foods instead of animal foods, I help conserve our non-renewable sources of energy.
Water Conservation. It takes 3 to 15 times as much water to produce animal protein as it does plant protein. As a vegetarian I contribute to water conservation.
Efficient use of grains. It takes up to 16 pounds of soybeans and grains to produce 1 lb. of beef and 3 to 6 lbs. to produce 1 lb of turkey & egg. By eating grain foods directly, I make the food supply more efficient & that contributes to the environment.
Soil conservation. When grains & legumes are used more efficiently, our precious topsoil is automatically made more efficient in its use. We use less agricultural resources to provide for the same number of people.
Saving our forests. Tropical forests in Brazil and other tropic regions are destroyed daily, in part, to create more acreage to raise livestock. By not supporting the meat industry, I directly reduce the demand to pillage these irreplaceable treasures of nature. Since the forest land "filters" our air supply and contains botanical sources for new medicines, this destruction is irreversable.
Asthetics. Decaying animal parts, whether in a freezer case or served in restaurants, can never be as asthetically pleasing to the senses as the same foods made from wholesome vegetable sources. Only habit can allow one not to perceive this: a change in diet makes this self evident.
Personal Health
No deficiencies. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food.
High fat plus cholesterol. Animal foods are higher in fat than most plant foods, particularly saturated fats. Plants do not contain cholesterol.
"Carb" deficient. Meat is deficient in carbohydrates, particularly the starches which are so essential to proper health.
Vitamin deficient. Except for the b-complex, meat is largely deficient in vitamins.
Agricultural Chemicals. Being higher on the food chain, animal foods contain far higher concentrations of agricultural chemicals than plant foods, including pesticides, herbicides, etc.
Exposure to livestock drugs. There are over 20,000 different drugs, including sterols, antibiotics, growth hormones and other veterinary drugs that are given to livestock animals. These drugs are consumed when animal foods are consumed. The dangers herein, in secondary consumption of antibiotics, are well documented.
Pathogenic Microorganisms. There are a host of bacteria and viruses, some quite dangerous, that are common to animals. When I eat meat, I eat the organisms in the meat. Micro-organisms are present in plant foods too, but their number and danger to human health is by no means comparable to that of those in meat.
Worms and other Parasites. Ditto on # 13!
Shelf life differential. Plant foods last longer than animal foods. Try this experiment: Leave out a head of lettuce and a pound of hamburger for 1 day, which will make you sick?
Organoleptic Indications of Pathenogens. Plant foods give tell-tale signs of "going bad". Ever hear of someone getting sick from "bad broccoli"?
Heart Disease. Meat eating increases the risk of heart disease, this country's #1 killer. The correlation is an epidemiological fact.
Cancer prevention. Of all the natural cancer prevention substances found: vitamin C, B-17, hydroquionenes, beta carotene, NDGA, - none has been found to be animal derived. Yet most meats, when cooked, produce an array of benzenes and other carcinogenic compounds. Cancer is infinitely easier to prevent than cure. Soybeans contain protease inhibitor, a powerful anticancer compound. You won't find it in useful quantities in animal based food.
Disease Inducing. The correlation between meat consumption and a wide range of degenerative diseases is well founded and includes.....
Osteoporosis
Kidney Stones and Gallstones
Diabetes
Multiple Sclerosis
Arthritis
Gum disease
Acne. Aggravated by animal food.
Obesity. Studies confirm that vegetarians tend to be thinner than meat eaters. Obesity is considered by doctors to be a disease within itself.
Intestinal Toxemia. The condition of the intestinal flora is critical to overall health. Animal products putrefy the colon.
Transit time. Wholesome food travels quickly through the "G.I" tract, leaving little time to spoil and incite disease within the body.
Fiber deficient. Fiber absorbs unwanted, excess fats; cleans the intestines; provides bulk and aids in peristalsis. Plant food is high in fiber content; meat, poultry and dairy products have none.
Body wastes. Food from animals contain their waste, including adrenaline, uric and lactic acid, etc., Before adding ketchup, the biggest contributors to the "flavor profile" of a hamburger are the leftover blood and urine.
Excess protein. The average American eats 400% of the RDA for protein. This causes excess nitrogen in the blood that creates a host of long-term health problems.
Longevity. To increase ones risk of getting degenerative disease means decreasing ones chance to live a naturally long healthy life. Huzas and other peoples with large centenarian populations maintain lifestyles that are relatively meat free.
Well Being. I just feel better since "giving up" meat and becoming vegetarian.
Personal Finances
Health care costs. Being healthier on a vegetarian diet means spending less on health care.
Food costs. Vegetarian foods tend to cost less than meat based items.
Ethics
Love of animals. I love animals as I love myself. I have no desire to kill them or cause them harm.
Stance against Factory Farming.. I cannot make a statement against factory farming if I myself eat animals.
Respect for Sentient Life. I show gratitude to my Creator(s?) by eating as low on the food chain as possible.
"Economic Vote". I show support of the meat industry and the way they operate when I purchase and use their products.
Small sacrifice The sacrifice I make is nothing compared to the animals, its life.
Natural diet. Our hands, teeth, feet, intestinal tract...even our body chemistry is that of an herbivore.
Reciprocity. If I partake in the slaughter of animals, I will have to repay my contribution to that act.
"Protecting the Temple". "Whatever affects the body has a corresponding effect on the mind and soul" (E.G. White)
I believe in nonviolence. Slaughter isn't.
World Peace. There can never be peace among men while men are declaring war on other highly developed life forms.
Clear conscience. I know what I'm doing is right. I feel good inside about my decision to remain "meatless"
Example. To live this way is to protect the underlying values of those around me.
Easy substitutes. There are vegetable based substitutes for every meat product imaginable.
A List Of Vegetables & Their Benefits
Today, everyone is aware that vegetables are good for you and eating the right amount can improve longevity significantly.
Many people are conscious of the fact that eating five or more portions of different fruits and vegetables a day encourages good health and reduces the risk of chronic diseases such as cancer, heart disease and diabetes.
A List Of Vegetables Containing Vitamin A
Vitamin A is essential for healthy eyes, skin and a strong immune system.
The Vitamin A found in colourful vegetables, usually bright yellow, orange or green is called Pro vitamin which is then turned into vitamin A within the body.
Here is a list of vegetables that contain vitamin A
Asparagus
Potatoes
Pumpkin
Carrots
Peas
Broccoli
Cabbage
It is unlikely you would need to take a supplement to top up your levels of vitamin A if you have a healthy balanced diet. However if you do feel the need to take vitamin tablets it is always best to seek medical advice before doing so.
List Of Vegetables Containing Vitamin C Vitamin C is vital to maintain a healthy immune system, large doses can also reduce the chances of catching a cold, help reduce damage to inflamed joints in arthritis sufferers and even reduce many symptoms that asthmatics experience.
Good sources of vegetables with vitamin c are:
Cabbage
Spinach
Peppers
Broccoli
Brussel Sprouts
Cauliflower
Onions
Lettuce
Asparagus
Cucumber
These vegetables are not only very easy to prepare and cook but are readily available to purchase in supermarkets and farm stores.
A List Of Vegetables Containing Vitamin E Vitamin E is an important antioxidant; it helps to repair cells and is often found in anti ageing creams.
Recent research has shown that this vitamin can delay or even prevent cancer, heart disease and cataracts, the list of vegetables below may be small but very beneficial.
Spinach
Broccoli
Greens
Most vegetables that contain this vitamin are green and leafy
To get the maximum benefit from the above list of vegetables it is recommend you buy organically produced and eat them when they are fresh.
It is a common misconception that eating raw vegetables if better than cooking them, This is not always the case and it really depends on what you want to get out of them. For example cooking vegetables such as carrots can release certain substances that help us to absorb the vitamins easily.
Overall the important thing to bear in mind is to vary the vegetables you eat. Try to eat from a range of food groups and make sure you eat a variety of different coloured vegetables.
Products that help you cleanse
Products that help you cleanse
A comprehensive range of Ayur Ayurveda products is available to help keep balanced during Kapha season:
TRIPHALA WITH ROSE: Triphala is renowned for its many health benefits including a gentle cleansing effect on the digestive tract and reduction of toxins. It may be used regularly and helps to keep the bowels regular.
HERBAL CLEANSE: Helps maintain natural colon function. For intermittent use only.DETOX: Supports the natural cleansing processes in all the channels (shrotas) throughout the body.
DETOX PITTA: If you are sensitive to heat, Detox Pitta tablets are more appropriate than Detox tablets. Detox Pitta is especially useful for balancing any tendency to body odour.
HERBAL DIGEST: Helps the whole digestive system. Take before : meals as an appetizer and after meals to balance digestion and gas e production.TRIKATU WITH CLOVE: Stronger digestive than Herbal Digest.
DIGEST SEASONING: A blend of spices that can be used in day to day cooking that increases appetite and strengthens digestion.DIGEST PLUS TEA: A nice way to round off meals in Kapha Season.
DI-GEST AROMA OIL: Diffuse in dinning room before and during meals for enlivening digestion.
Recommended Ayurvedic Products for the Kapha Season
All the following products are available from Edinburgh and Glasgow TM Centres.
Kapha Churna is good during the Kapha season, especially for those with a Kapha body-type. Churnas are blends of herbs and spices which may be sprinkled over food or used in cooking.
Kapha Herbal Tea is warming and invigorating.
All the following products are available from Edinburgh and Glasgow TM Centres.
Kapha Churna is good during the Kapha season, especially for those with a Kapha body-type. Churnas are blends of herbs and spices which may be sprinkled over food or used in cooking.
Kapha Herbal Tea is warming and invigorating.
Rajas Cup Coffee Substitute: A warm and delicious beverage prepared with renowned Ayurvedic herbs. A great flavour and a powerful anti-oxidant too!
Massage Oil: for the daily oil massage recommended by Ayur Ayurveda, use sesame oil or MAP Kapha Massage Oil.
Digest Plus Tea: A digestive stimulant with a sharp, spicy flavour. Take before or after meals as a healthy alternative to an aperitif or antacid.
Cold Season Defence Tablets: A mix of herbs which revitalize the body's natural defence mechanisms.
Throat Soothe and Throat Ease: to soothe the throat and freshen the breath.Aroma Oils:Kapha Blend - stimulatingBe Trim 1 & 2 - for when you are trying to lose weightVitality - recharge your vital reserves
General Principles for Healthy Eating
· Eat in a settled and quiet atmosphere. Do not work, read, or watch television during meals. Always sit down to eat. Eat at roughly the same time every day.
· Don't eat too quickly or too slowly. Eat to about three quarters of your capacity. Do not leave the table very hungry or very full.
· Avoid taking a meal until the previous meal has been digested.
· Take a few minutes to sit quietly after eating before returning to activity.
Proper Food Preparation
· Food should always be fresh and of the best possible quality, preferably organic and not genetically engineered.
· Food is best if warm and well-cooked.
· Food should always look good and taste delicious.
· Food prepared by a happy, settled cook in a pleasant environment will have the best effect.
· Eat in a settled and quiet atmosphere. Do not work, read, or watch television during meals. Always sit down to eat. Eat at roughly the same time every day.
· Don't eat too quickly or too slowly. Eat to about three quarters of your capacity. Do not leave the table very hungry or very full.
· Avoid taking a meal until the previous meal has been digested.
· Take a few minutes to sit quietly after eating before returning to activity.
Proper Food Preparation
· Food should always be fresh and of the best possible quality, preferably organic and not genetically engineered.
· Food is best if warm and well-cooked.
· Food should always look good and taste delicious.
· Food prepared by a happy, settled cook in a pleasant environment will have the best effect.
Hot Water
Sipping a little hot water during the day is a great way to balance the doshas and eliminate impurities from the tissues. Boil some water and keep in a vacuum flask and sip every half hour.
Sesame Oil Massage
Before bathing, take some warm ripened sesame oil, (or in the Kapha season you may prefer MAP Kapha Massage Oil), and gently massage the body, paying special attention to the head, ears and feet. Use a circular motion over the joints, stomach and breasts, and longitudinal motions over the long bones and sternum. Leave for up to 20 minutes and lightly wash off. Soap is optional!
Ghee or Clarified Butter
Take 250g or more unsalted butter and melt slowly in a large pan. Gently simmer for 30-40 minutes. When the frothing has stopped and the ghee is clear and golden brown, remove from the heat and strain through muslin into glass jars. Ghee does not need to be refrigerated.Ghee has many fine qualities according to ayurveda. Used in cooking it enhances the sattva or pure quality in food. Also it acts as a digestive. It is good for both Vata and Pitta.
Sipping a little hot water during the day is a great way to balance the doshas and eliminate impurities from the tissues. Boil some water and keep in a vacuum flask and sip every half hour.
Sesame Oil Massage
Before bathing, take some warm ripened sesame oil, (or in the Kapha season you may prefer MAP Kapha Massage Oil), and gently massage the body, paying special attention to the head, ears and feet. Use a circular motion over the joints, stomach and breasts, and longitudinal motions over the long bones and sternum. Leave for up to 20 minutes and lightly wash off. Soap is optional!
Ghee or Clarified Butter
Take 250g or more unsalted butter and melt slowly in a large pan. Gently simmer for 30-40 minutes. When the frothing has stopped and the ghee is clear and golden brown, remove from the heat and strain through muslin into glass jars. Ghee does not need to be refrigerated.Ghee has many fine qualities according to ayurveda. Used in cooking it enhances the sattva or pure quality in food. Also it acts as a digestive. It is good for both Vata and Pitta.
One Day Wonder
Revitalize from the stress of everyday life with the sumptuous treatments known as Panchakarma. Deeply relaxing, One Day Wonders effectively eliminate the harmful effects of stress and fatigue. Contact Edinburgh or Glasgow TM centre to book your place.
Exercise
Everyone should do some exercise every day: e.g. walking or Suryanamaskara. In the Kapha season, exercise is particularly recommended, especially during the Kapha time of day: 6.00am to 10.00pm. Up to age 25, moderate to vigorous exercise on a regular basis is recommended for all constitutional types. Over age 25, the following are the guidelines: Kapha types are more suited to vigorous exercise on a regular basis, Pitta to moderate exercise and Vata to light exercise.
Ayurveda1 Health Tips
Constipation: Copper pot, fill it with drinking water, keep it overnight (room temperature), next morning warm up the water and drink it first in the morning.
Gas – Abdominal: Drink Ginger juice 1 ml to 2 ml with warm water. And / Or Drink Club Soda with some salt & Black pepper powder.
Common Cold: Ginger powder, Ghee (Clarified Butter) & Jaggery (Brown Sugar) mix them together in same quantity and have it first thing in the morning.
Indigestion: Ginger powder, Ghee (Clarified Butter) & Jaggery (Brown Sugar) mix them together in same quantity and make small balls size of small marbles and have it after each meal.
Poor – Metabolism: Ginger powder, Ghee (Clarified Butter) & Jaggery (Brown Sugar) mix them together in same quantity and make small balls size of small marbles have it after each meal.
Cough: Apply Vicks Vaporub (or similar products) on the chest & gently massage clockwise. Also take a 1 glass of milk, add 1 tsp. of Turmeric powder, warm it up, and drink it. You can repeat it several times of day if you wish or according to the condition of person.
Vomiting: ½ gram of ground cardamom, mix with 1 tsp. Honey and have it slowly. And / Or Drink Club Soda with some salt and black pepper powder added.
Worms: First thing in the morning, Eat 1 small piece of Jaggery (Brown sugar) then wait for 5 minutes and eat 1 tsp. of Caraway Seeds or Caraway powder.
Acidity: Drink 1 glass of milk with 1 tsp. of Ghee (clarified butter)
Colic Pain (Stomach Pain): Take a ½ gram of Asafetida (Hing Powder / Indian Spice), then mix it with little water make a paste of it and fill up your Belly button (umbilicus), lie down for 15-30 minutes and you will release some gas for few times, after that you will be fine.
Fat Remover / Weight Loss: Boil 1 glass of water, cool it down then add 1 tsp. of Honey and drink it. Do this every morning. Or take 5 – 10 gms. of Triphala Powder boil it with 1 ½ glass of water for 5 – 10 minutes, then cool it down little as the temperature you can handle to drink, drink it everyday.
Paralysis: Black pepper powder mix it with Sesame seed oil, warm it up & massage on effected areas regularly.
Debility (weakness): Take a 1 glass of Milk, add 1 tsp. of Ghee (clarified butter), add little bit of Ginger powder, warm it up and drink it regularly. And / Or Eat Chick peas, split chick peas, roasted chick peas. And / Or Eat 5 Dates with Ghee (clarified butter), everyday in the morning.
Eye Problems: 1 tsp of Triphala powder, soak it whole night in the one glass of water, next morning filter it with cheese cloth and wash your eyes with it several time a day. Do it regularly, it makes big difference.
Ear Problems: If you have whistling sound eat Pecan nuts (walnuts), And / Or Sesame seed oil or Ghee (clarified butter) warm it up on low temperature and pour 2-3 drops into ears regularly.
Tooth/Gums Problems: Sesame seeds oil or Clove oil, massage gently with your fingers on teeth & gums every morning. Always use soft brush, don’t brush your teeth more then one time, but if you will like to then use your finger then brush. There is some great Ayurvedic toothpowder/toothpaste available at Ayurved Centre, 416-778-9341
Sleeplessness / Insomnia: Massage Ghee (Clarified Butter) or Castor oil on the feet before going to the bed daily for 5 to 10 minutes.
Mental Disorders: Massage Sesame seed oil / Ghee (Clarified Butter) gently on the forehead, scalp regularly any time of the day or do it at night, next morning do shampoo. And / Or Soak 2-5 almonds over night in the water, next morning, remove skin of almonds and have it.
Piles: Take cotton and soak it with castor oil and apply and placed on effected areas and keep it for while.
Bed Wetting: Do massage with Ghee (clarified Butter) on the abdomen (clockwise) for 5 to 10 minutes, before going to the bed on regular basis. And / Or Chew Black Sesame seeds (5 gms), before going to the bed And / Or Coriander powder with Sugar (10 gms. Each), mix it together & have it 2-3 times a day in summertime only.
Night Discharge: Small towel soak it with the cool water and placed on the abdomen & then go to the bed. And / Or First thing in the morning, swallow 3 pieces of Black Pepper, then eat 2 tsp of Ghee (Clarified Butter) regularly.
Sexual Weakness: 1 or 2 tsp. of Ashwagandha Powder (Indian Ginseng), 1 tsp. of Ghee (Clarified Butter), 1 cup of milk & sugar for your taste, boil it for 5-10 minutes then drink it with temperature you can handle as hot or warm. Do it regularly in the morning or once a day. Also eat 1 tsp. Chyavanprash twice a day, regularly. And / Or Eat Urid Dal (lentils) in your food. Also have warm milk and butter in your meals. If you have less Sperm Counts then fry 5 to 10 gms. Onions into the Ghee (clarified Butter), twice a day.
Skin problems / Prickles / Eczema / Acne / Pimples: Gently massage affected areas with Ghee regularly then after 2-3 hours take a shower or sleep over with it at night. Take a shower only with Sandalwood soap or Neem Soap only. And / Or make a paste with Milk, Sandalwood powder & Rose water and apply on effected areas, when its dry take a shower with warm water not a hot water and again only use above mentioned soaps.
Hair Loss: Regularly do massage on the crown area of the head with Ayurvedic Medicated oil and use Ayurvedic Shampoos (but when you do massage always use your palm not a fingers because your nails will cut your hair more).
Eye problems: Massaging Castor oil on your feet regularly not only improves your vision but may be help you reduce numbers on the glasses.
Low Blood Pressure: First thing in the morning, 3 pieces of Whole Black Pepper swallow it regularly.
Drinking Hot Water
Drinking hot water regularly is a classical Ayurvedic recommendation for balancing Vata and Kapha dosha, strengthening digestive power, and reducing metabolic waste (Ama) that may have accumulated. Boil a sufficient amount of unchlorinated tap water or (still) mineral water in an open saucepan, for at least ten minutes. Keep this water in a thermos flask and take a few sips (or more, if you are thirsty) every half-hour throughout the day. It is the frequency rather than the quantity that is important here. To increase the positive effect you can add 1-2 slices of fresh ginger (or a pinch of ginger powder) to the water when boiling it.
Exercising for Good Health
Exercise is an important part of Maharishi Ayurveda but as with many good things in life, there is a limit to the amount of exercise that should be taken, and if one goes beyond this, the results will be negative rather than positive.
Do not strain the body in your daily exercise. Remain within 50% of your capacity When you begin to breathe heavily or perspire a lot, then you should stop or slow down.
Regularity is the key to success. A quarter of an hour each day is better than five hours once a week.
Do your exercise preferably in the mornings between 6 and 10 o'clock.
Follow a healthy diet, and support mind and body with Ayurvedic food supplements.
Observe the important relaxation and regeneration phase after exercise.
Practise Yoga Asanas regularly.
Daily Oil Massage
One of the most enjoyable things you can do for your body and health is to have a full-body oil massage in the morning before your bath or shower. An oil massage has a soothing effect on the nervous system (Vata), strengthens the circulation, and helps to remove toxins from the body. The Ayurvedic texts explain that the use of oil massage brings about a soft, flexible, strong and attractive body. It is extremely beneficial for the skin and should therefore be done regularly.
Guidelines for oil massage
Allow about 15 minutes, in the morning. The massage can be done either standing up or sitting down, in a comfortably warm room. Ideally the oil should be heated beforehand to a little above body temperature. Massage slowly and evenly, using the whole hand. By the end of the massage, a thin film of oil should cover the whole body.
Start by massaging the head region, with small circular movements. Then do the neck, throat, shoulders, arms and hands. Massage the limbs with long straight strokes up and down; for the joints use circular movements. The chest and stomach area should be massaged very gently. Use circular strokes on the chest, straight up-and-down strokes over the breastbone and solar plexus. For the abdomen use a slow, circular, clockwise movement. Massage the back and the base of spine up and down with the flat of the hands - as far as you can comfortably reach. The legs are done in the same manner as the arms: circular movements on the joints, straight strokes on the limbs. Finally, massage the feet and the soles of the feet. Best results are achieved if you leave the oil on for 15 minutes at least, before taking a bath or a shower, so that the body has time to absorb the oil. If you are short of time, then massage only the head, ears and soles of the feet.
Soothing Sleep
Nowadays many people find it difficult to switch off in the evening and enjoy a good, deep sleep. The Ayurvedic texts give the following recommendations for people who have difficulty in sleeping: Regular oil massages; occupying oneself with pleasant and uplifting things; warm baths; light food in the evening (e.g. soups) and not taken too late; use of aroma oils; listening to relaxing and pleasing music; a comfortable bed and a pleasant atmosphere in the bedroom. Ayurveda recommends going to bed before ten o'clock: Each time of day has a different "quality". From 6 to 10 in the evening Kapha dosha is predominant, which facilitates failing asleep. From 10 o'clock onwards is Pitta time, when mental experiences should be being processed during sleep. If instead one remains awake, it is a common experience that the tiredness gradually disappears and one is then unable to fall asleep till well past midnight.
Recipes for Lassi
Lassi is an Ayurvedic yoghurt drink, which not only tastes wonderful but also helps digestion and balances all the doshas. Yogurt and lassi are not considered the same thing in Maharishi Ayurveda. Lassi is best taken after lunch or late afternoon rather than evening.Basic recipe for making lassi: Blend thoroughly one part fresh, set yoghurt with 2-4 parts water, preferably using a mixer or a whisk). The flavours may be varied to suit your taste and the season. Try cooling rose or coconut, and cardamom with a little sugar in summer, and warming almond or salt in winter.Rose lassi: Before mixing, add a few drops of rosewater, and sweeten if desired (rosewater can be obtained in delicatessen and chemist shops).Almond Energy lassi: Before mixing, add 1/2 - 1 teaspoon of "Almond Energy" powder.Coconut lassi: Add a dash of coconut milk or coconut puree, and cane sugar if desired. An added refinement could be to add a pinch of vanilla and cardamom.Digestive lassi (helpful for gas problems): Add some rock salt, ground cumin, and two pinches of cumin, half a tsp of fresh coriander chopped. According to Ayurveda, salt lassi is particularly good for the digestion.Also try lassi with vanilla, cardamom or cinnamon.
Relaxed Meals for Good Health
The following tips on healthy eating are simple and yet very effective. If your eating and dietary habits are substantially different from these, introduce the Ayurvedic guidelines gradually. These tips are for educational purposes only and should not be used to treat, diagnose or mitigate a disease. If you are under the care of a doctor check with her/him the suitability for you of these suggestions.
Eat only when genuinely hungry and when your last meal is fully digested (about 3-6 hours after a main meal).
Eat in a quiet and relaxed atmosphere. While eating you should not read, work or watch television. Always sit down to eat.
Do not over eat. After eating, the stomach should be only up to 3/4 full.
Sit quietly for 5-10 minutes at the end of each meal
Lunch should be the main meal of the day. Breakfast and evening meals should be light. The evening meal should not be taken too late.
In the evening avoid heavy foods such as meat, fish, yoghurt, cheese, buttermilk and fromage frais.
Try to be regular in your meal times. Eat at the same times each day.
Avoid eating between meals. Instead drink hot water, or if necessary eat ripe sweet fruit.
Food should be freshly prepared; it should be wholesome and should taste good. Avoid reheated or stale food.
Most of one's food should be cooked, as the body can more easily absorb cooked food. Raw food should be eaten only as a side dish (e. g. salad).
Make use of culinary spices. They not only make the food tasty, but support the digestive processes as well.
Include all 6 tastes in each meal: sweet, sour, salty, pungent, bitter, and astringent. The tastes also have their own influence on the subtle inner balance of the physiology.
During meals you may sip liquids such as water, juice or lassi. Do not drink a lot and avoid ice-cold drinks - they dampen down the digestive processes.
Milk should not be drunk with the main meal. It can be taken alone or with a light meal of sweet tasting foods (e.g. toast, cereals etc). Minimise food of other tastes.
Honey should not be heated above body temperature (40 degrees C) and therefore should not be used in cooking or baking.
Take appropriate food supplements as required.
Ghee or Clarified Butter
Ghee has many fine qualities according to ayurveda. Used in cooking it enhances the sattva or pure quality in food. Also it acts as a digestive. It is good for both Vata and Pitta. Take 250g or more unsalted butter and melt slowly in a large pan. Gently simmer for 30-40 minutes. When the frothing has stopped and the ghee is clear and golden brown, remove from the heat and strain through muslin into glass jars. Ghee does not need to be refrigerated.
Cleansing
Profound but gentle cleansing is an important element of Panchakarma treatment. At home Ayurveda recommends a short period of gentle cleansing at the start of each season and especially in springtime. The general advice is to follow a light diet for about ten days, together with regular drinking of hot water and food supplements to support the digestive power. It is best to consult an Maharishi Ayurveda doctor to get a programme tailored for your own needs.
Seasonal health tips
Night-shift workers beware
Have you noticed that ever since you started working the night shift, your clothes seem to be shrinking? If so, you could be gaining weight because of your work schedule. That's according to a recent study of nearly 100 nurses, nursing assistants, and security guards at St. Luke's-Roosevelt Hospital Center in New York.
The study reported that once people started working evenings and nights, they gained an average of 8 pounds (3.6 kg) compared with day-shift workers, who lost an average of 1 pound (0.5 kg). Although researchers didn't find a definitive cause for the weight gain, they did note that night- and eveningshift workers eat snacks more frequently, exercise less, and go to bed sooner after eating their last meal compared with those who work during the day.
1. If you work a night or evening shift and want to avoid the weight-gain trap, take this advice:
2. Bring fruit or other healthy, low-fat snacks to work.
3. Exercise regularly.
4. Maintain regular meal patterns.
5. Don't eat a big, heavy meal right before going to bed. ]
The study reported that once people started working evenings and nights, they gained an average of 8 pounds (3.6 kg) compared with day-shift workers, who lost an average of 1 pound (0.5 kg). Although researchers didn't find a definitive cause for the weight gain, they did note that night- and eveningshift workers eat snacks more frequently, exercise less, and go to bed sooner after eating their last meal compared with those who work during the day.
1. If you work a night or evening shift and want to avoid the weight-gain trap, take this advice:
2. Bring fruit or other healthy, low-fat snacks to work.
3. Exercise regularly.
4. Maintain regular meal patterns.
5. Don't eat a big, heavy meal right before going to bed. ]
Tips for Surviving and Enjoying the Night Shift
Whether you are a new graduate starting night shifts for the first time or an experienced night shift worker, these tips may assist you to improve your night shift experiences. We as night nurses carry a responsibility for the safety of those we care for, therefore part of that care is to look after our own needs in order to meet the needs of our patients; for example, by getting adequate rest and relaxation before we commence night shift.
The role of the night shift should not be minimised. What happens during the night shift is as important to the recovery of the individual in hospital as the activities that occur on any shift. The sometimes quieter routine of night provides opportunities for close patient communication, with more one-on-one time with patients who are wakeful or fearful and with no interruptions from telephones, family or friends visiting. The night shift can be a time for rich drama in nursing, with each night like a new adventure as it unfolds into a new day.
Nurses at night often become well-versed in making do, as support services available in the daytime are often non-existent or only on call during the night. Clinical skills and expertise are therefore even more necessary at night when working with fewer back-up resources available. When nurses work nights they live in an environment in which only they are out of phase.
Rostering issues
Rosters affect circadian clocks. To minimise the impact of shift work on health, safety and well-being, rosters should rotate forwards, starting with morning shifts followed by afternoon then night shifts. Forward rotation is most in harmony with the body's circadian rhythm and causes less disruption to the body. Our circadian rhythm adjusts to forward movement more rapidly. Allow at least 48 hours between rotations, especially after night shifts. Many people need to sleep much of the first day off between rotations. Ideally, shift workers should not work more than three night shifts in a row to minimise hormonal disruptions to the body. Short shift cycles with regular days off are closest to normality for the body's circadian rhythm and cause less physiological disturbance.
How to sleep
Working abnormal hours (night shift) may lead to a loss of quality sleep. Ineffective sleep or sleep deprivation can lead to tiredness and fatigue, eye problems such as burning, twitching and heaviness of the eyelids, muscle tremors, skeletal-muscle weakness, lack of co-ordination, decreased attention span, apathy and depression. To compensate for disrupted sleeping patterns, some or all of the following may be helpful:
* Sleep as soon as possible after the night shift. If you delay sleep after the night shift, your body will begin to warm up and prepare for the day's activity.
* Ideally, have one block of sleep only; if this is not possible, two blocks of sleep are preferable to a scattered sleep pattern.
* Night workers will sleep better during the clay if they can simulate night-time sleeping conditions.
* Sleep in a dark room or wear an eye mask. This is vital, as melatonin, the hormone of sleep which increases drowsiness, is suppressed by daylight even through closed eyelids.
* Sleep in a quiet part of the house, away from traffic noise and household activity.
* Tell family and friends about your schedule and ask them to call you only during waking hours. Give them a copy of your roster.
* Avoid caffeine three to four hours prior to sleep. Caffeine intake delays sleep onset and impairs sleep quality.
* Feel safe and comfortable. Lock doors and windows for a feeling of security.
* Eat a banana or drink some warm milk before going to bed. Both these foods contain L-Tryptophan, which is known to be a natural sleep inducer. L-Tryptophan releases serotonin, a sleep-inducing brain chemical.
* Avoid alcohol prior to sleep. It is a diuretic and interferes with the quality of sleep.
* If you cannot sleep, stay in bed and rest. Avoid negative thoughts and assure yourself that you are at least getting needed rest.
Diet
Working shifts often requires eating at night. At this time, the stomach and the digestive processes slow down and stop, and cannot digest food like meat and eggs. Diet issues include having mealtimes at irregular hours and eating to compensate for feelings of fatigue. Many nurses report diarrhoea or constipation, gastric and peptic ulcers, gastritis, nausea and weight gain clue to disrupted eating habits, as well as the consumption of more than usual amounts of caffeinated beverages. Weight gain can occur, as people eat regular daytime meals and continue to snack or graze throughout the night. If possible, take meals at approximately the same time each day, either midday or early evening irrespective of whether you are on night shift.
Keeping fit
Keep fit and stress-free. Physical fitness improves the body's ability to remain alert and helps us to relax at other times. Twenty minutes of exercise at least three times each week (though not just before bedtime) will help reduce stress and feelings of fatigue and increase our sense of well-being.
The role of the night shift should not be minimised. What happens during the night shift is as important to the recovery of the individual in hospital as the activities that occur on any shift. The sometimes quieter routine of night provides opportunities for close patient communication, with more one-on-one time with patients who are wakeful or fearful and with no interruptions from telephones, family or friends visiting. The night shift can be a time for rich drama in nursing, with each night like a new adventure as it unfolds into a new day.
Nurses at night often become well-versed in making do, as support services available in the daytime are often non-existent or only on call during the night. Clinical skills and expertise are therefore even more necessary at night when working with fewer back-up resources available. When nurses work nights they live in an environment in which only they are out of phase.
Rostering issues
Rosters affect circadian clocks. To minimise the impact of shift work on health, safety and well-being, rosters should rotate forwards, starting with morning shifts followed by afternoon then night shifts. Forward rotation is most in harmony with the body's circadian rhythm and causes less disruption to the body. Our circadian rhythm adjusts to forward movement more rapidly. Allow at least 48 hours between rotations, especially after night shifts. Many people need to sleep much of the first day off between rotations. Ideally, shift workers should not work more than three night shifts in a row to minimise hormonal disruptions to the body. Short shift cycles with regular days off are closest to normality for the body's circadian rhythm and cause less physiological disturbance.
How to sleep
Working abnormal hours (night shift) may lead to a loss of quality sleep. Ineffective sleep or sleep deprivation can lead to tiredness and fatigue, eye problems such as burning, twitching and heaviness of the eyelids, muscle tremors, skeletal-muscle weakness, lack of co-ordination, decreased attention span, apathy and depression. To compensate for disrupted sleeping patterns, some or all of the following may be helpful:
* Sleep as soon as possible after the night shift. If you delay sleep after the night shift, your body will begin to warm up and prepare for the day's activity.
* Ideally, have one block of sleep only; if this is not possible, two blocks of sleep are preferable to a scattered sleep pattern.
* Night workers will sleep better during the clay if they can simulate night-time sleeping conditions.
* Sleep in a dark room or wear an eye mask. This is vital, as melatonin, the hormone of sleep which increases drowsiness, is suppressed by daylight even through closed eyelids.
* Sleep in a quiet part of the house, away from traffic noise and household activity.
* Tell family and friends about your schedule and ask them to call you only during waking hours. Give them a copy of your roster.
* Avoid caffeine three to four hours prior to sleep. Caffeine intake delays sleep onset and impairs sleep quality.
* Feel safe and comfortable. Lock doors and windows for a feeling of security.
* Eat a banana or drink some warm milk before going to bed. Both these foods contain L-Tryptophan, which is known to be a natural sleep inducer. L-Tryptophan releases serotonin, a sleep-inducing brain chemical.
* Avoid alcohol prior to sleep. It is a diuretic and interferes with the quality of sleep.
* If you cannot sleep, stay in bed and rest. Avoid negative thoughts and assure yourself that you are at least getting needed rest.
Diet
Working shifts often requires eating at night. At this time, the stomach and the digestive processes slow down and stop, and cannot digest food like meat and eggs. Diet issues include having mealtimes at irregular hours and eating to compensate for feelings of fatigue. Many nurses report diarrhoea or constipation, gastric and peptic ulcers, gastritis, nausea and weight gain clue to disrupted eating habits, as well as the consumption of more than usual amounts of caffeinated beverages. Weight gain can occur, as people eat regular daytime meals and continue to snack or graze throughout the night. If possible, take meals at approximately the same time each day, either midday or early evening irrespective of whether you are on night shift.
Keeping fit
Keep fit and stress-free. Physical fitness improves the body's ability to remain alert and helps us to relax at other times. Twenty minutes of exercise at least three times each week (though not just before bedtime) will help reduce stress and feelings of fatigue and increase our sense of well-being.
Tuesday, October 6, 2009
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