Summertime, and the living is easy. Or so it should be. Pick up some handy tips to sail through the hotter months with this month’s bouquet of well-being links.

What’s Bugging You?

Plant these for a splash of color, and their insect- repellent properties.

www.gardeningchannel.com/plants-that-repel-bugs-and-pests/

Natural Sleep Aids

Simple yoga poses that will soothe your energies and have you snoozing in no time.

www.healthyfoodhouse.com/forget-about-insomnia-and-sleep-like-a-baby-3-yoga-poses-that-will-help-you-fall-a-sleep/

Know Your Sweeteners

Think natural, and avoid the chemicals. This handy guide will help.

www.washingtonpost.com/graphics/health/sweeteners-guide/

Don’t Come Unstuck

What keeps us together, in a very physical way. The health of your fascia matters.

www.mindbodygreen.com/0-17936/understanding-fascia-what-it-is-why-you-should-care

Cool as a Cucumber

This easy juice has just the right combo to keep you fresh and healthy.

www.louisianabrideblog.com/2013/04/ginger-cucumber-detox-juice

Flower Power

Essential oils hold the clue to happiness, sniff to your heart’s content.

http://www.elephantjournal.com/2015/02/the-mood-boosting-secret-i-keep-in-my-makeup-drawer/

Bed Wetting

Could You Be Mishandling It?

Although many young children wet their beds, most stop by the time they are four or five. Some primary school-aged children still wet the bed; this could be troublesome to the children and their families. The good news is that for many, the problem can be fixed through fairly simple treatment.

Why does bedwetting happen?

Not all causes are known but some of them are:

• Genetic tendency. If one or both parents wet the bed when they were children, it is quite likely to occur in their children.
• Small bladder capacity.
• Deep sleeper.
• Kidneys continue to produce a lot of urine at night (most people make less urine when they are asleep).

What parents can do

• Reassure your child that there is nothing to be ashamed of, and that he/she will grow out of it.
• Try to have your child drink fewer fluids at night. Don’t give drinks containing caffeine (e.g. coffee, tea, hot chocolate, caffeinated soft-drinks like Coca-Cola) late at night, as caffeine increases urine production.
• Remind your child to go to the toilet one final time before bedtime.
• Some parents find it helpful to take their child to the toilet two or three hours after the child goes to sleep.
• To help save washing: Cover the mattress with a plastic or waterproof sheet. Put nappies or pull-ups on your child (these cannot be worn while using a bedwetting alarm).
• Leave a soft light on so it’s easy and ‘safe’ for your child to go to the toilet.
• Make sure your child has a shower in the morning to feel fresh and not smelly to others, which can sometimes lead to teasing by other children.
• Check with a doctor if:

1. Your child is at least six years old (treatment isn’t recommended before this age as manychildren get better spontaneously and treatment is less effective).
2. You, or your child is troubled or frustrated by the bedwetting.
3. Your child wets his/her pants during the daytim

What not to do

• Don’t punish, criticize, tease or offer rewards for something your child can’t control.
• It’s not a good idea to make young children clean up after themselves, as they might see it as a punishment for something they have no control over. Children often feel sad when they wake up in a wet bed.

Management

Bedwetting alarms

Commonly referred to as the bell and pad method is considered the most useful initial way to treat bedwetting. With this simple system, a bell or buzzer goes off and wakes the child once the pad is wet. Over a period of a few weeks, the child gains greater bladder control until they are consistently waking up to go to the toilet.

Medications

Most children with bedwetting do not need to take medication, it is usually reserved for children who have not become dry when using a bedwetting alarm, and sometimes the two treatments are then given together.

Medications help the child’s body produce less urine at night, therefore reducing the risk of the child’s bladder overfilling during sleep. Many doctors recommend using the medication for three months, followed by a tapering off period to determine if the child can stay dry without medication.

A relapse of bedwetting after being treated can be a sign of stress in children. Finally, remember that bedwetting is not a behavioral problem and so family members need to be supportive, not critical.

By Francesca Sullivan

We spend a third of our lives sleeping. Most of us take it for granted and we know little about what goes on while we are sleeping, even though the balance of when and how we sleep is crucial to our physical and mental well-being. This becomes evident when suffering from temporary disruptions in our normal sleep pattern, through jet-lag for example.

For some people, trying to get a good night’s sleep becomes a pressing problem that impacts their overall health, and has far-reaching implications. Cairo West Magazine talked to Dr. Shahira Loza, a sleep disorder specialist, about the symptoms and treatment of sleep disorders, and how to enjoy the ultimate good night’s sleep.

CWM: What are the main types of sleep disorders, and their causes? Are any of them dangerous?

SL: Sleep disorders affect all ages, from tiny infants to older adults and every stage in between. Because they can impact on the body in different ways, the area of sleep medicine is of interest to many sub-specialties in general medicine. It is the study of body rhythms ,timing and physiologic changes during sleep , since these are the key to diagnosing and treating most sleep problems. If you are not getting the right amount of healthy sleep at the right time, the effects are potentially very dangerous. You are likely to fall asleep when you don’t want to, which might be fine when you are sitting in front of the television, but catastrophic if you are in a car driving at seventy miles per hour!

Research has shown that sleep deprivation is the cause of many accidents at work; even events such as the Chernobyl disaster have been linked to this problem. All sleep disorder symptoms should be taken seriously, but falling asleep at inappropriate times is considered a red flag for sleep specialists.

Another potentially dangerous symptom is snoring, which might be caused by repeated  interruption of breathing or sleep apnea, during which the patient stops breathing for up to ten seconds while sleeping. It is thought to affect six percent of men and 3% of women, though recent research put this figure much higher. The result of sleep apnea is at the very least sleepiness and fatigue during the day, but it can also contribute   to hypertension and diabetes, making their condition harder to manage.

Sleep apnea is very easy to diagnose with the right equipment in a Sleep laboratory where brain waves, heart rate and breathing are recorded , but the problem is that most sufferers don’t know that they have it. They might have been told they snore, for example, but this may or may not imply apnea. Following diagnosis, according to the severity Sleep apnea can be treated by behavioral approach, surgery, dentists or in the most severe cases  a device giving continuous positive airway pressure during sleep( CPAP). Other physical movement disorders, such as RLS (Restless Leg Syndrome), Periodic Limb Movement Disorder  can also be addressed after being recorded in a sleep lab.

How many hours of sleep does the average adult actually need, or does it depend on the quality of sleep?

This is genetically determined, and it varies from five hours to eleven hours. Since the early 1950’s sleep patterns have been recorded in terms of brainwaves, with four  different stages of sleep ranging from light to deeper stages followed by Rapid Eye Movement stage,  REM sleep, the four stages are repeated in four to five cycles during a night sleep What is important is that you have enough deep sleep and REM sleep during a whole night sleep.

What advice do you have for people with chronic insomnia?

Insomnia is not a disorder, but a symptom, and research shows that between seventy to ninety percent of causes are psychological. Depression and anxiety are two of the most important causes of insomnia, so for a solution you must go to the root of the problem. But insomnia is also an example of not understanding the body’s timing and natural sleep rhythms. As sleep doctors we categorize people as larks or owls, but this can change during different life stages. Some people have a constitutional tendency to wake up late. Adolescents, for example, have ‘delayed phase syndrome’; they are biologically programmed to sleep late and wake up late. For this reason some schools and colleges in the USA have experimented with starting classes at one pm instead of nine am! (If you think you can catch up on your sleep over the weekend, delayed-phase people watch out, or you will change your sleep pattern).

Conversely, older adults tend to sleep early and wake early. So when an older person complains that they always wake up in the night, ask them what time they went to bed. If they slept at eight pm it would be quite natural for them to wake at three am!

To combat insomnia respect your natural sleep rhythm and try to wake up every morning at the same time. Don’t go to bed until you are sleepy, and follow the well-tested advice of not taking stimulants such as caffeine (tea, coffee, chocolate) before sleeping. Instead try eating something containing tryptophan: bananas, apples, or dairy products. It is not very healthy to eat a large meal straight before sleeping, especially if to have a tendency to reflux.

Daily exercise is useful, but it is also a stimulant, so finish at least five hours before bed-time. And be aware that alcohol is a muscle relaxant and may initially help you sleep, but as soon as it is fully absorbed into your system it will start to act as a stimulant and wake you up again.

How much has the use of smart phones and other devices impacted people’s sleep patterns?

The bedroom should be a place for sleep and sex only, though some people have no problem with a TV in the bedroom. Just don’t switch it on when you wake up and can’t get back to sleep! And beware of digitally devices though, including smart phones and clocks. People with insomnia tend to be checking them continuously, and that can cause stress.

Are there any nutritional supplements that can help?

Self- medication with sleeping pills is not advisable except under the supervision of a doctor. In some cases – sleep apnea for example – they can actually make the problem worse. The same goes for so-called ‘natural’ herbal remedies, other than mild examples such as chamomile tea.

What’s the best way to combat jet-lag?

For people who work shifts or travel a lot, sleep disruption is difficult to deal with. If you have to catch a plane to New York, attend a business meeting and come back the next day, you will have no time to recover your sleep pattern when you are there. Try to use light and darkness to fool your body into sleeping and being awake. Medication may also help, but consult a doctor first.

An Update on Over-The -Counter Medications

By Hilary Diack

It seems so easy, just pop into your local pharmacy and head off a few minutes later with a panacea for all your ills. A situation that very people even bother to question, after all, it has been like that for years. But why is this the case, and what are the implications? Cairo West  Magazine sat down with Dr. Ahmed El-Dosoky, Consultant Psychiatrist  and Managing Director of Behman Hospital,  to learn more about the pros and cons of OTC medications.

CWM: Why is it so easy to obtain medications here by simply walking into a pharmacy when many Egyptians can attest to the fact that they have problems trying to get the same medication from a pharmacy while travelling abroad?

AD: Very few people seem to be aware of the fact that there is legislation in place covering the distribution and sale of medications. In reality, this is mainly applied in the case of medications like morphia and benzodiazepines like diazepam. These are considered as 1st category drugs and require specific paperwork to be filled in order to dispense them. Of course, a prescription is essential. Basically we can put the ease of availability of lower category medications down to a win-win situation, where neither the pharmacist or customer wants to change the status quo.

What are the most common medications requested over the counter?

Usually anti-depressants and  sleeping medications like Valium, Xanax, Prozac, Calmepan, Cipralex and their local generics.  Of course, there is also a lot of demand for appetite suppressants, antibiotics and antihistamines.  Mosegor seems to be the medication most widely requested for appetite stimulation.

What sectors of our society tend to be the main users of this system?

It really varies, in many cases the lower income groups avoid the cost of seeing a doctor, and do not feel comfortable going to a government hospital, so they solicit advice from their local pharmacist. Medications are often given based on a pharmacist’s previous experience with a person displaying similar symptoms. In other cases people are simply too busy to seek professional advice so they get information from family, friends and the internet, then purchase what they think is the correct medication.

So, aren’t there dangers associated with incorrect dosages and side-effects or adverse interaction with other medications?

Actually, it has been noted that when people take medications without a consultation or prescription they tend to take less than the recommended dosage to be on the safe side. So, when this doesn’t appear to be working they end up having to refer to a medical professional to address the problem correctly.

What controls are in place to deter misuse and abuse of medications?

A pharmacist has the right to ask for formal identification and proof of age when dispensing any medication.  They also have the right to refuse a request for an OTC medication without a prescription, although less scrupulous pharmacists may provide it at inflated pricing without question. Some pharmacists may only accept to deliver an order so they have a definite address to use as a back-up reference. Again, procedures are widely left to the discretion of the pharmacist.

What other factors come into play?

There is still a social stigma attached to consulting a psychiatrist, so even when a person is suffering from anxiety, depression or a related condition they tend to go to their GP for treatment. Although GPs receive a certain level of training in psychiatric issues they still lack the level of specialized knowledge of dosages of medications and duration required to effectively address a lot of the conditions that people resort to OTC medications for.

Eventually most people do need to consult a specialized psychiatrist to receive the expert advice and support which  is just as important as medications, many of which only serve to block out the symptoms and de-sensitive the patient on a short term basis. This can lead to a person gradually resorting to more powerful medication as their system responds less to a drug over time. It must be noted that generally the more educated a person the easier it is for them to find a solution to a problem without having to actually take medication, the less educated sector of the community seems to feel that an improvement comes only with pills, something that is tangible.

There is also a lot of self-administering of antibiotics. Again, overuse of these without a doctor’s supervision can have long term negative effects on a person’s natural immune system.

Why do we hear so much about misuse of anti-depressants these days?

They are often nick-named ‘the marital happiness pill’. Use is more prevalent in women who for one reason or another wish to avoid confrontation or feel trapped in an unhappy marriage. Rather than rock the boat by trying to address the situation they medicate to keep themselves in a semi-permanent zombie-like state.

Which drugs hold the highest risk of becoming addictive?

Unfortunately the groups that are commonly abused, the benzodiazepines ( anti-depressants and tranquillizers) and opioids ( painkillers). A person can quickly develop a tolerance to them and need to increase the dosage to receive the same effect after a relatively short period of use.

Are people becoming more willing to take a holistic approach to both mental and physical health these days?

Very much so with the better educated part of society. There is a definite trend towards using natural methods to maintain a positive state of both physical  and psychological health. They are  more aware of warning signals that they need to make lifestyle or relationship adjustments, and more proactive in taking the right steps by natural means. Paradoxically, the older generation in the countryside still hold a fount of knowledge when it comes to natural remedies and the benefit of herbs as well.

By Aliaa Serry

‘Tis the season of light clothes, beach hair and tanned skin; summer is almost upon us. With hotter weather come the thoughts of fad diets and quick fixes to attain the ultimate bikini bods, which are assuredly not the healthiest approach to getting fit.

We all always feel the need to prep and prim our bodies to look their very best, now that the layers upon layers of winter clothes we hid the extra weight under are gone. How can one shed that excess winter weight without going to extremes? It surely is easier said than done, isn’t it?

Cairo West Magazine sat down with Dana Dinnawi, a certified nutritionist, to answer our burning questions about proper nutrition, exercise and effective weight loss.

CWM: Is there a quick-start process to get into better eating habits after a lapse in winter?

DD: Yes, I always recommend a good cleanse once a season to help jumpstart organs and release toxicity. This is most needed especially after winter, since it’s the time for conserving energy. Spring brings with it a feeling of renewal and expansive energy so it’s one of the best times of the year to naturally revive the body using a cleanse.

What are the foods that are most important to cut back on when you want to change your eating habits?

It is very important to remember that each person is different when it comes to what fuels their own body and what doesn’t, but within that context, the foods that everyone should avoid are inflammatory foods. Those are foods that are known to be potential allergens, which can lead to ailments and disease down the road. Those include: wheat, sugar, dairy, soy, alcohol, processed foods and caffeine.

How important is choosing the ‘right’ time to eat?

There are many different theories about this. Personally I believe that one should be sure to leave at least 3 hours between their last meal and bedtime and then allow the body 12 hours of recovery time between their last meal and breakfast. Our bodies need time to assimilate foods and our digestive systems need time to rest in order to function optimally.

How often you eat during the day depends mostly on your blood sugar levels. If you suffer from low blood sugar or feel weak throughout the day, then you need to eat every 3-4 hours to maintain your blood sugar levels. You don’t, however, need to eat that often to keep your metabolism functioning – that is a myth.

On the contrary, leaving more time between meals gives your body a chance to tap into its fat reserves for energy instead of depending on the continuous supply of incoming food. Listening to your body’s signals is very important. This is a process that takes trial and error.

What can be considered a healthy weight loss per week when getting back into shape?

I don’t generally look at weight loss per week per se because every person is unique. If someone has been eating a lot of processed foods and not enough liquids, for example, and makes the shift to more water-dense foods like fruits and vegetables, they may actually gain weight in the first few weeks as their body soaks up this new hydration.

Another person eating a diet full of sugar and dairy might find that they automatically lose a couple of kilos, as they are de-bloated. Rather than focusing on the scale, I look at energy levels, as well as physical symptoms such as headaches, joint pain, sleep patterns and bowel movements to determine how effective an eating plan is. If those are in place, weight loss takes care of itself.

What can be combined with a healthy diet to get the body’s metabolism into better shape?

One of the simplest, yet most often ignored tips is water consumption. Water is key when it comes to allowing the digestive system to function properly and to losing weight. If your body is dehydrated it will hold onto weight, as well as toxins. If you don’t have enough water, your bowel movements will be slow, which means your weight loss will also be slowed down.

What are your 5 top tips for getting into shape quickly?

• Drink warm lemon water first thing in the morning.
• Have a smoothie for breakfast and consume 1-2 green juices per day.
• Gradually try to eliminate wheat, grains, dairy, sugar, processed foods, caffeine, alcohol, and soy from your daily diet.
• Be sure to have at least 2 litres of water per day.
• Exercise in order to allow your body to sweat daily. You need to be dripping sweat at least 4 times per week.

Which foods should be in your daily diet?

Fruits, vegetables, seeds, nuts, legumes and lean animal protein.

Here’s an essential question for all of us caffeine addicts: how much coffee can a person have a day?

One cup of coffee a day is actually good for you, but try not to have more.

Are there certain foods that help you sleep better?

Honey and coconut oil are known to induce a sense of calm before bed. Coconut oil, especially, works in doing so by coating the myelin sheath- the layer around your nerves.

How often should one exercise?

Exercise is like sleeping, you have to do it to be healthy. Ideally, I’d recommend some form of exercise daily. But it doesn’t have to be with the same intensity on a daily basis, just make sure you get your body moving. You can intensely exercise, for example, 4 times a week and then enjoy rest periods during weekends by going on leisurely walks.

You talk about eating “clean” vs dieting. Can you explain the difference between them?

The main difference is that a “diet” by nature is a process that inherently has a beginning and an end date. It implies deprivation or restriction of some sort, for a certain period of time, to achieve a particular goal.

Clean eating is not a fad diet but a way of life. By choosing ingredients in their most natural, wholesome state, and preparing them in healthy fats, you reduce inflammation in your body, balance your pH levels, and improve overall vitality.

When you eat clean, you remove processed foods- not just junk food, but anything that is made in a factory, comes in a package, or has a long shelf life. Those can include breads, croissants, pasta, cookies, chips, sauces, prepared meals, dairy, sugar; caffeine and alcohol. Instead, the bulk of your daily intake comes from fresh fruits and vegetables, animal protein, nuts, and seeds.

What are the specific benefits of clean eating?

By eating clean, you are giving your organs a break- allowing them to operate more efficiently, and removing toxins that cause inflammation in the body. The benefits of clean eating include:  Loss of unwanted weight and bloat, Release of stored fat, renewal of body cells, improving digestion, boostingthe immune system, having a stronger sex drive, clearer skin and reduction of cellulite, better sleep, less headaches, and having higher levels of energy.

In a nutshell, getting healthy is more about making a commitment to take care of your body rather than deciding to embark on a short-term fad diet. Lace up your running shoes, load up on fruits and veggies and start your journey towards a life of healthier habits today!