Sports Therapy and Nutrition advisory

16/12/2025

如何獲得良好的睡眠

就像手機在長時間使用後需要充電一樣，人類的大腦——我們身體的電池——也需要透過深度睡眠來恢復能量。科學研究顯示，成年人若每晚睡眠少於 5–6 小時，隔天往往會感到遲鈍、精神不集中。要有效完成日常任務，我們必須建立穩定的睡眠模式，以增強大腦的能力來迎接挑戰。

孩子通常容易入睡，但成年人因壓力與未解決的問題而難以放鬆。這些煩惱在夜晚持續困擾，使得安穩睡眠變得困難。幸運的是，有一些實用的方法可以改善睡眠品質。

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失眠的症狀

睡眠不足的人常出現以下表現：

心理與情緒：

• 易怒、脾氣暴躁
• 幽默感下降
• 注意力難以集中
• 長期處於壓力之中

身體：

• 持續疲倦
• 酒精攝取過量
• 呼吸困難
• 肌肉疼痛

環境因素：

• 床墊不舒適或凹凸不平
• 噪音干擾
• 臥室內有電腦或電子設備

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了解睡眠模式

研究顯示，健康成年人的睡眠結構包括：

• 25% 深度睡眠
• 50% 淺睡眠
• 25% 快速動眼期 (REM)

睡眠專家 Chris Idzikowski 博士建議，連續 14 天記錄睡眠日誌，從晚上 9 點到早上 9 點，觀察飲食、活動與入睡時間。標記嘗試入睡、夜間醒來、深睡期以及起床時間，藉此找出影響睡眠的習慣。

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改善睡眠的方法

環境

周遭環境會影響身心健康。小說家狄更斯曾認為，頭朝北睡覺能改善休息品質。雖然不常見，但這提醒我們環境因素的重要性。

室溫

舒適的溫度是良好睡眠的關鍵。研究建議成人房間保持 16–24°C (62–71°F)，嬰兒房間則以 18°C (65°F) 為佳。可依個人感受調整。

安靜環境

噪音會破壞睡眠。若居住在嘈雜地區，可考慮隔音設備、白噪音機或改善門窗系統，營造寧靜氛圍。

舒適床具

不良床墊會導致疼痛與失眠。

• 背痛患者： 建議使用矯形床墊。
• 年長或行動不便者： 可選擇可調整高度的床。
• 哮喘或過敏患者： 應選擇可清洗、防塵蟎的床墊。

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與伴侶同床

共眠可能因打鼾、翻身或夢遊而受干擾。透過互相支持可改善此問題，例如睡前按摩能促進放鬆。簡單技巧包括：

• 輕壓肩胛骨之間
• 手指小幅旋轉按摩
• 配合肩部肌肉收縮與頭部轉動

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草本療法

天然草本能幫助放鬆並促進深睡：

• 草本枕頭： 將薰衣草、橙皮、丁香放入布袋，加少許精油，置於枕下。
• 啤酒花： 傳統用於減少失眠與酒精渴求。
• 薰衣草： 吸入香氣或搭配精油按摩，能鎮靜心神。
• 薄荷茶： 美國 FDA 認可其能緩解頭痛、暈眩與失眠。

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結語

睡眠對心理清晰、情緒平衡與身體健康至關重要。透過辨識症狀、追蹤模式並調整生活方式，每個人都能克服壓力與失眠。良好的睡眠，必然帶來更美好的生活。

30/10/2025

☕ Coffee Lovers — Read This Before Your Next Cup!

The Daily Mail recently spoke to pharmacists Dr. Jennifer Bourgeois and HaVy Ngo-Hamilton from SingleCare, who warned that coffee can dangerously interact with certain medications.

They listed 12 types of medicines that should never be taken with coffee, as this combo could lead to serious side effects. ⚠️

Here’s what you need to know 👇

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1️⃣ Antidepressants
Caffeine can raise your blood pressure and interfere with older antidepressants (like tricyclics or MAOIs). This can cause a fast heartbeat and high blood pressure.
👉 Examples: Fluvoxamine, Nardil, Parnate

2️⃣ Cold & Allergy Medicine (OTC)
Many contain pseudoephedrine — a stimulant. Mixed with coffee, it can cause anxiety and nervousness.
💡 Tip: Take your medicine 2 hours before or 4 hours after coffee.
👉 Examples: Sudafed, Mucinex

3️⃣ Diabetes Medication
Caffeine can raise blood sugar, especially if your coffee has milk or sugar. This may weaken your medication’s effect.
💡 Tip: Monitor your blood sugar closely.
👉 Examples: Insulin, Metformin

4️⃣ Antibiotics
Some antibiotics slow caffeine breakdown, causing jitters and a racing heart.
👉 Example: Cipro

5️⃣ Blood Thinners
Caffeine can keep the medicine in your system longer and increase bleeding risk.
💡 Tip: Wait 6–8 hours after taking your meds before drinking coffee.
👉 Example: Warfarin

6️⃣ Blood Pressure Medicine
Caffeine raises your heart rate and blood pressure, cancelling out your meds.
💡 Tip: Take your medicine 2 hours before or 4 hours after coffee.
👉 Examples: Beta blockers

7️⃣ Thyroid Medicine
Coffee blocks absorption of thyroid meds.
💡 Tip: Take your meds on an empty stomach with water, then wait 30–60 minutes before coffee.
👉 Example: Levothyroxine

8️⃣ Alzheimer’s Medication
Coffee tightens the blood–brain barrier, reducing how much medicine reaches your brain.
💡 Tip: Take meds 2 hours before or 4 hours after coffee.
👉 Examples: Donepezil, Rivastigmine

9️⃣ Osteoporosis Medication
Coffee reduces how well your body absorbs these drugs.
💡 Tip: Avoid coffee for 2 hours before or 4 hours after taking your meds.
👉 Examples: Risedronate, Ibandronate

🔟 Asthma Medication
Coffee can make side effects like irritability worse.
💡 Tip: Wait 4 hours before or after your meds.
👉 Examples: Aminophylline, Theophylline

11️⃣ ADHD Medication
Both are stimulants — together, they can cause overstimulation.
👉 Examples: Adderall, Ritalin

12️⃣ Antipsychotic Medication
Coffee can reduce how well your medicine works.
⚠️ Tip: Avoid coffee completely during manic or psychotic episodes.
👉 Examples: Clozapine, Risperidone, Olanzapine

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☕ Bottom line:
Coffee is amazing — but timing matters! ⏰
If you’re on medication, check whether it’s safe to have caffeine alongside it.

Stay informed. Stay safe. 💊❤️

19/08/2025

Drinking water,the wrong way and is slowly destroying your health by Dr. Fedor Grigorovich, a Russian Doctor who lives past 100, discovered that simple water drinking mistakes can lead to poor digestion, sluggish metabolism and even premature aging. Here are five shocking mistakes you must STOP making right now;

Drinking Cold water; you think it's refreshing,but cold water slows digestion,constricts blood vessels and forces your body to work harder just to warm it up. Overtime, this can lead to bloating, stomach pain and even weight gain. To avoid this always drink warm or room temperature water, your gut will thank you.
2. Gulping water too fast; Drinking water too fast seems harmless but it can cause water toxicity, overload your kidneys and leaves your feelings bloated. Your body can't absorb water properly when you drink too fast. To avoid this,sip water slowly and let your body absorb it the right way.

3. Drinking water during meals; If you drink water while eating, stop now,it dilutes stomach acid, weaken digestion and makes it harder to break down food particles, leading to indigestion, bloating and poor nutrients absorption. To avoid this, drink water 30 minutes before or after meals not during.

4. Not drinking before bed; Many avoid drinking water at night simply because they are afraid of waking up to pee,but skipping water before bed means your body can flush out toxins overnight. This can leads to sluggish digestion, low energy and poor skin health. To avoid this, drink one glass of water an hour before bed time to help your body detox while you sleep.

5. Drinking the wrong amount of water; It mistake the eight glasses a day, rule is a myth, your body needs a specific amount base on your weight,Too little,you dehydrate, Too much, you overload your kidneys. To avoid this, multiply your weight in kilograms by 30 to 40 millilitres, that's your real daily water target. How many of this mistakes are you making right now, please fix them before it is too late…

Quoted from Idam DAVID CHIBUIKE
M.Eng in Electrical and Electronics Engineering & Electronics and Telecommunication Engineering, Akanu Ibiam Federal Polytechnic Unwana Afikpo (Graduated 2019) Aug 11

Send a message to learn more

23/07/2025

Tomatoes are naturally rich in essential nutrients and minerals, including vitamins A, K, B1, B3, B5, B6, B7, and C. They also contain beneficial amounts of folate, iron, potassium, magnesium, chromium, choline, zinc, and phosphorus. Including tomatoes in the daily diet—about 120–150 grams per day—can support heart health, promote healthy skin, and aid digestion.

However, individuals with certain health concerns—such as tomato allergies, acid reflux (GERD), specific kidney conditions, or sensitivities to nightshades—may benefit from limiting or avoiding tomatoes, as they could aggravate symptoms.

21/07/2025

🥔 5 Surprising Health Benefits of Sweet Potatoes 🌿

Sweet potatoes are more than just a comfort food — they’re a powerhouse of nutrients! 💪✨

✅ 1. Alkaline Balance
Helps maintain a healthy acid-alkaline balance in the body.

✅ 2. Radiant Skin & Anti-Aging
Rich in beta-carotene & vitamin C to support glowing skin and slow cellular aging.

✅ 3. Heart & Immune Health
May lower cholesterol, improve arterial flexibility, and boost immunity.

✅ 4. Gut-Friendly Fibre
Loaded with fibre to support digestion, ease constipation, and protect colon health.

✅ 5. Supports Weight Management
Contains mucin, which may reduce fat absorption and support healthy weight.

🥄 Enjoy them roasted, steamed, or mashed — sweet potatoes are a tasty way to nourish your body naturally!

16/07/2025

What vegetables can help us to detox our liver?

People who want to detox their liver should take vegetables rich in chlorophyll and antioxidant properties. Green leafy vegetables such as spinach, kale, and arugula have a rich amount of chlorophyll and antioxidant properties.

Broccoli, cauliflower, Brussels sprouts, and cabbage contain glucosinolate compounds naturally, which will also help to encourage the detox process on liver.

Garlic is loaded with sulphur compounds that encourage the detoxification enzymes in the liver. So, people regularly adding these vegetables in their diet helps to eliminate toxins and decrease oxidative stress on the liver.

14/07/2025

Benefits of Eating Boiled Eggs 🐣: Why You Should Choose Boiled Over Fried

Boiled eggs are a powerhouse of nutrition. Including just two boiled eggs in your daily diet can offer a wide range of health benefits. Rich in high-quality protein, essential vitamins, and minerals, boiled eggs are one of the most complete and nourishing foods available.

Let’s explore why two boiled eggs a day can do wonders for your health:

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1. Excellent Source of High-Quality Protein

Each egg contains around 6 grams of protein. Adults generally need about 0.8 grams of protein per kilogram of body weight daily. Alongside other protein sources like pulses and meat, eggs help meet your body’s protein requirements, supporting muscle repair, immune function, and more.

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2. Rich in Vitamin A

Two boiled eggs can provide your daily requirement of Vitamin A, which is crucial for:
• Eye health
• Healthy skin
• Immune system support
• Cell growth and reproduction

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3. Natural Source of Vitamin D

Eggs are one of the few natural food sources of Vitamin D, which:
• Helps the body absorb calcium
• Supports bone strength and development
• Plays a role in preventing rickets and osteoporosis
• Boosts immune function

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4. High in Vitamin B12

Two boiled eggs contain around 1.6 micrograms of Vitamin B12, close to the daily adult requirement of 2 micrograms. Vitamin B12 is essential for:
• Red blood cell formation
• Nervous system health
• DNA synthesis
• Energy and brain function

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5. Contains Vitamin B2 (Riboflavin)

Eggs provide 0.6 grams of Vitamin B2, which helps the body metabolise:
• Fats
• Proteins
• Carbohydrates

It also promotes skin and eye health. The daily recommended intake is 1.3 mg for adults.

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6. Provides Folate

One egg contains about 24 micrograms of folate. Folate is important for:
• DNA synthesis
• Red blood cell formation
• Healthy pregnancy

Adults require 400 micrograms of folate daily, so it’s essential to combine eggs with other folate-rich foods to meet your needs.

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7. Source of Selenium

Two eggs offer about 28 micrograms of selenium, fulfilling roughly half the daily requirement (55 micrograms). Selenium:
• Acts as a powerful antioxidant
• Protects cells from damage
• Supports thyroid function and immune health

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8. High in Choline

Two eggs contain 294 milligrams of choline, covering about half of an adult’s daily need. Choline is vital for:
• Brain development
• Liver function
• Memory and cognition
• Cell structure and communication

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9. Natural Iron Content

Two boiled eggs provide 1.2 milligrams of iron, supporting:
• Hemoglobin and myoglobin production
• Oxygen transport throughout the body
• Energy levels

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10. Supplies Zinc

Two eggs offer about 1.1 milligrams of zinc. While the daily requirement is 11 mg, eggs contribute to your overall intake. Zinc helps with:
• Immune function
• Wound healing
• DNA and protein synthesis
• Taste and smell

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In Summary:
Boiled eggs are an affordable, versatile, and nutrient-rich food that supports a range of bodily functions—from muscle repair to brain health. By eating two boiled eggs daily, you can significantly boost your intake of key nutrients. So, make boiled eggs a regular part of your diet and take a simple step toward better health.

Wishing you a strong, healthy life! 🥚💪

30/06/2025

A Doctor’s Advisory: Refrain from Consuming Biscuits

Biscuits are a widely favored snack across all age groups and are commonly consumed with tea, milk, or water. However, it is important to recognize that the ingredients typically found in biscuits — including refined flour (maida), wheat, sugar, and salt — may pose significant health risks.

While many individuals opt for wheat-based biscuits over those made with refined flour, assuming they are a healthier alternative, research and expert opinion suggest that most varieties of biscuits, regardless of the base ingredient, can be detrimental to health. The inclusion of components such as palm oil and processed lentils can contribute to elevated levels of low-density lipoprotein (LDL), commonly known as “bad” cholesterol.

Moreover, cream-filled, wheat-based, and refined flour biscuits often contain high levels of sucrose, gluten, sodium, and other sugars. These substances are known to increase blood pressure, impair digestive function, and raise blood sugar levels — all of which may lead to serious health complications. Individuals with diabetes, in particular, should exercise extreme caution, as the flour and sugar content in these products can cause dangerous spikes in blood glucose levels.

It is therefore advisable to limit or altogether avoid the consumption of biscuits, irrespective of the brand, including those marketed as government-approved or “healthy” alternatives. Prioritizing a balanced and natural diet remains the most effective approach to maintaining long-term health and well-being.

Source : Quora
Author : Bhagwan Sahai Meena

28/06/2025

Calf muscles are nicknamed the "second heart" because they play a crucial role in helping return deoxygenated blood from the legs back to the heart, similar to how the heart pumps blood throughout the body. This function is particularly important because blood needs to be pumped against gravity from the legs back to the heart.

Here's why calf muscles are considered the "second heart":

1) Venous Return:
The calf muscles, especially the gastrocnemius and soleus, contract and relax during movement, acting as a pump to push blood upwards through the veins.

2) One-way Valves:
Veins in the legs have valves that prevent blood from flowing backward. When the calf muscles contract, they squeeze these veins, and the valves open to allow blood to flow towards the heart.

3) Assisting the Heart:
The calf muscle pump helps the heart by assisting in the return of venous blood, reducing the workload on the heart and ensuring efficient circulation.

4) Consequences of Inactivity:
When calf muscles are not engaged (e.g., during prolonged sitting), venous return can be impaired, potentially leading to swelling, leg fatigue, varicose veins, and even blood clots.

Therefore, maintaining strong and active calf muscles is vital for overall cardiovascular health, as it supports the circulatory system in efficiently returning blood to the heart.

05/12/2024

I am proud to be a full member of the Federation of Nutritional Therapy Practitioners and am eagerly looking forward to connecting with other members from diverse professional backgrounds.

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30/11/2024

Time flies 👉 2-year learning journey

15/04/2024

17 Benefits of Trampoline Exercise😉

1) Fun Way of Losing Weight and Keeping Fit
According to NASA’s Journal of Applied Physiology, rebounding exercise is 68% more efficient than jogging. A study from NASA also found that a 150 pound individual spending 1 hour on a rebounder, will burn more calories than the same person jogging for an hour. Rebounding on a trampoline is a metabolic supporting exercise – if you rebound at moderate pace, you can still breathe comfortably. It gets you moving without stressing your metabolism.

2) Increases Lymphatic Flow in the Body
The lymphatic system is a network of tissues and organs which help to get rid of body toxins, waste and other unwanted materials in the body. Unlike the cardiovascular system, in which the heart automatically pumps blood, the lymphatic system purely relies on our body movement as a pump. Lymphatic flow relies completely on our conscious movement. Rebounding on a trampoline is a whole body exercise, and it may cause the lymphatic valves to open and close simultaneously which will cause increase lymph flow as much as 15x.

3) Increases Detoxification and Cleansing of the Body
Trampoline exercise helps to facilitate the body’s natural detoxification mechanism. Rebounding is a unique form of exercise in which a weightless state is achieved at the top of each jump and landing. This shift in gravity benefits every muscle and cell of the body and provides huge benefits to the lymphatic system.

4) Improves Functioning of the Immune System
The lymphatic system is a vital part of the immune system. It is a defense mechanism against viruses, bacteria, diseases and infection. The lymph contains a high number of a certain type of white blood cells called lymphocytes, which are responsible for fighting infections in the body. Rebounding causes the valves in the lymphatic system to open and close simultaneously, increasing lymph flow as much as 15x. This boosts immunity, removes toxins, and help slow down the aging process.

5) Helps to Reduce Cellulite
Rebounding on a trampoline is like pumping your body. Rebounding helps stimulate the thyroid gland start cleaning itself and the entire lymphatic system of stored fat. Trampoline exercise is the most proven way of eliminating cellulite.

6) Strengthens Skeletal System and Increase Bone Mass
Studies have shown that the increased G-force on the bones experienced while rebounding strengthens them without attending to injuries such as shin splints and fractures. Trampoline exercise strengthens bone density which helps in the prevention of conditions like osteoporosis. It strengthens joints, tendons and ligaments, which may also help in reducing the chances of suffering from certain forms of arthritis.

7) Increases Oxygen Circulation Leading to Increased Cell Energy
There is a significant increase in “biomechanical stimuli” while rebounding. This means that bouncing on a trampoline is more beneficial to your body than running, and it’s because of this that the NASA now uses trampoline exercises to recondition astronauts after space walks to prevent muscle and bone degeneration.

8)Increases Mitochondrial Production and Cellular Energy
Rebounding on a trampoline will automatically increase the mitochondrial count in each cell due to the extra demand for energy by the cells in the body. This will increase your available energy as well as your body’s capacity for using that energy. This means that with trampoline exercise, your metabolism is jumpstarted and you will be losing weight long after you have finished exercising. In addition, you will also feel energetic throughout the day.

9) Exercise the Body without Putting Excess Pressure on Feet and Legs
Many cardiovascular exercises exert excess pressure on the joints, feet and legs. Jumping or jogging on the trampoline is more effective because you can exercise for a longer period of time without feeling tired or feeling pressure on your joints. The G-force produced by jumping on a trampoline also improves body tine and exercises the entire body.

10) Improves Balance and Posture
Rebounding on a trampoline stimulate the vestibule in the middle ear, automatically improving balance.

11) Reduces Body Fat and Increases Muscle to Fat Ratio
Trampoline exercises firms the legs, thighs, abdomen, arms and hips, increases agility and improves sense of balance. The gentle detoxification that occurs when you are rebounding encourages fat loss.

12) Improves the Cardiovascular System
The same way rebounding helps the lymphatic system circulation, it also helps in blood circulation and hence improves the cardiovascular system. Rebounding also reduces blood pooling in the veins to prevent chronic edema.

13) Helps to Reduce and Combat Varicose Veins
Rebounding is a natural way of permanently getting rid of varicose veins. Frequent rebounding increases circulation of blood flow, which can greatly reduce the pressure that your veins have to endure and eliminate the inflammation and the pain that comes with varicose veins.

14) Improves Effects of Other Exercises
It has been proven that greater results are achieved by combining rebounding with other types of exercise like strength training and weight lifting.

15) Provides Low Impact, Safe Cardiovascular Exercise
When rebounding, impact is absorbed by the trampoline surface and the risk of injuring muscle and fibers is reduced. The gravitational force measured at the ankles, back and forehead is more equally distributed when bouncing.

16) Helps in Preventing and Eliminating Cancer
Rebounding helps improve circulation of the lymphatic fluid, which help to destroy cancerous cells in the body. As the fluid collects waste products, bacteria and damaged cells, it also collects damaged cancerous cells if are present in the body and drains it in the lymphatic vessels.

17) Reduces Fatigue and Menstrual Discomfort in Women
Rebounding detoxifies excess hormone and toxins which is key to a healthy endocrine system.