HIV and AIDS--Medicines to Help You

( Taken from : http://www.fda.gov/ForConsumers/ByAudience/ForWomen/FreePublications/ucm118597.htm )

HIV stands for Human Immunodeficiency Virus. HIV is the virus that causes AIDS. A person with HIV is called HIV positive (HIV+).

HIV makes it hard for your body to fight off sickness. There are cells in your blood called "CD4 cells" or "T cells". These cells help protect your body from disease. HIV kills these cells. A person with HIV does not have as many of these cells as a healthy person.

There is hope.

There are drugs that can treat HIV and help people live longer. These medicines help to keep the virus from building up in your body. These drugs do not stop you from spreading HIV. You can still give the disease to someone else.

People with HIV may need to take 3 or more different medicines every day. You and your doctor will decide which ones are right for you. It is important that you take your HIV medicines every day. Do not stop taking your medicines without talking to your doctor. Over time, you can get very sick if you do not take your medicines.

Use this guide to help you talk to your doctor about the HIV medicines you are taking. This guide provides some basic facts about the HIV medicines that have been approved by the FDA.

There are many things you can do to help improve your health.

• Work closely with your doctor to monitor your health.
• Take your medicine.
• Eat a healthy, balanced diet.
• Quit smoking and using illegal drugs.
• Get regular exercise.

Women and HIV

Women from all backgrounds and cultures can get HIV. However, increasing numbers of African American and Latino women have HIV.

Learn the facts about women and HIV. Educate yourself to help you live longer. Educate yourself so that you can teach other women how to prevent HIV and AIDS.

Did you know?

• Most women get HIV from having unprotected sex with men.
• A woman can pass HIV to her baby during pregnancy, labor, or delivery.
• A woman can also pass HIV to her baby during breastfeeding.
• A pregnant woman can take medicine to lower the chance of giving her baby HIV. Pregnant women should talk to their doctor about the pros and cons of taking medicines for HIV. Some anti-HIV medicines should not be taken during pregnancy because they can cause birth defects.
• Babies born to women with HIV may need to take anti-HIV medicines after birth to lower the chance that they will get HIV. Talk to your doctor about the best way to treat your baby.
• Women who are HIV positive should get regular pap smears and exams to test them for other health problems.
• Women with HIV are more likely to have:
  • Vaginal yeast infections
    
  • Other infections such bacterial vaginosis
    
  • Pelvic Inflammatory Disease (PID)
    
  • Sexually Transmitted Infections like gonorrhea or HPV
  • Changes in the cervix that may lead to cervical cancer

Anti-HIV Medicines

The main drug treatment for people with HIV is Highly Active Antiretroviral Therapy (also called HAART). HAART drugs help to slow the growth of HIV in your body.

HAART is made up of different kinds of medicines:

1. Nucleoside Reverse Transcriptase Inhibitors (NRTIs)

2. Nonnucleoside Reverse Transcriptase Inhibitors (NNRTIs)

3. Protease Inhibitors

4. Fusion Inhibitors

5. Integrase Inhibitors

6. Entry Inhibitors

7. Combination Drugs

The seven different groups of HAART drugs are listed on the next few pages. The brand names and generic names are listed for each drug.

Risks and Side Effects

The drugs used to treat HIV can sometimes cause side effects. Side effects may be different depending on the person and the kind of medicine. Some people have no side effects. Others can have very bad side effects.

Tell your doctor about any side effects you are having. Do not stop taking your medicine without talking to your doctor. Your doctor may tell you tips to help you cope with the side effects. The doctor may also decide to have you take different drugs.

This guide does not give the specific side effects or warnings for each HAART drug. Check the drug label and ask your doctor for the side effects and warnings for the HIV medicines you are taking.

Information about specific drugs can also be found on the FDA Web site at: www.fda.gov/cder/drug/DrugSafety/DrugIndex.htm

Nucleoside Reverse Transcriptase Inhibitors (NRTIs)

Brand Name	Generic Name Other Names
Combivir	Lamivudine and Zidovudine
Emtriva	Emtricitabine FTC
Epivir	Lamivudine 3TC
Epzicom	Abacavir and Lamivudine
Hivid	Zalcitabine Dideoxycytidine, ddC
Retrovir	Zidovudine, AZT, Azidothymidine, ZDV
Trizivir	Abacavir, Zidovudine and Lamivudine
Truvada	Tenofovir Disoproxil and Emtricitabine
Videx	Didanosine , ddl, Dideoxyinosine
Videx EC	Enteric Coated Didanosine
Viread	Tenofovir Disoproxil Fumarate, TDF
Zerit	Stavudine d4T
Ziagen	Abacavir, Sulfate, ABC
For more information about the risks and side effects for each drug, check Drugs@FDA.

Nucleoside Reverse Transcriptase Inhibitors: What You Should Know

This guide does not give the specific side effects or warnings for each drug. Check the drug label and ask your doctor for the side effects and warnings for the HIV medicines you are taking.

Warnings

• Women should not breastfeed while taking these medicines.
• These medicines may cause lactic acidosis (too much acid in the blood).
• These medicines may cause serious liver or pancreas problems.
• People with liver problems including hepatitis and people with kidney problems should talk to their doctor before taking these medicines.
• In some cases, people taking HIV medicines notice changes in body fat (like extra fat in the neck or upper back or loss of fat in the face or arms).

Warning Signs

Call your doctor right away if you have any of these signs:

• Upset stomach
• Vomiting
• Feeling very weak or tired
• Problems Breathing
• Weakness in arms and legs
• Tingling, numbness, or pain in feet or hands
• Skin or eyes look yellow
• Pain in the upper stomach area

Common Side Effects

• Trouble sleeping
• Headache
• Feeling tired
• Upset stomach
• Mild nausea
• Vomiting
• Diarrhea
• Dizziness
• Do not feel like eating

Non-Nucleoside Reverse Transcriptase Inhibitors (NNRTIs)

Brand Name	Generic Name Other Names
Intelence	Etravirine
Rescriptor	Delavirdine DLV
Sustiva	Efavirenz EFV
Viramune	Nevirapine NVP
For more information about the risks and side effects for each drug, check Drugs@FDA.

Non-Nucleoside Reverse Transcriptase Inhibitors: What You Should Know

This guide does not give the specific side effects or warnings for each drug. Check the drug label and ask your doctor for the side effects and warnings for the HIV medicines you are taking.

Warnings

• Women should not breastfeed while taking these medicines.
• These medicines may cause serious liver problems or severe skin rashes.
• People with liver problems including hepatitis and people with kidney problems should talk to their doctor before taking these medicines.
• Women with CD4 counts higher than 250 should talk to their doctor about the risks of taking Viramune (Nevirapine).
• In some cases, people taking HIV medicines notice changes in body fat (like extra fat in the neck or upper back or loss of fat in the face or arms).

Warning Signs

Call your doctor right away if you have any of these signs:

• Flu-like symptoms
• Feeling tired
• Do not feel like eating
• Dark urine (looks like tea)
• Pale stools
• Upset stomach/ nausea
• Jaundice (skin or eyes look yellow)
• Pain, aches, or sensitivity to touch on right side below your ribs

Also call your doctor right away if you have a severe rash along with blisters, swelling, pink eye, fever, muscle/ joint pain, or mouth sores.

Common Side Effects

• Skin rash
• Upset stomach
• Dizziness
• Problems concentrating
• Feeling tired
• Vomiting
• Trouble sleeping
• Headache
• Diarrhea
• Strange dreams

Protease Inhibitors

Brand Name	Generic Name Other Names
Agenerase	Amprenavir APV
Aptivus	Tipranavir TPV
Crixivan	Indinavir IDV, MK-639
Fortovase	Saquinavir (no longer marketed)
Invirase	Saquinavir Mesylate SQV
Kaletra	Lopinavir and Ritonavir LPV/RTV
Lexiva	Fosamprenavir Calcium FOS-APV
Norvir	Ritonavir RTV
Prezista	Darunavir
Reyataz	Atazanavir Sulfate ATV
Viracept	Nelfinavir Mesylate NFV
For more information about the risks and side effects for each drug, check Drugs@FDA.

Protease Inhibitors: What You Should Know

This guide does not give the specific side effects or warnings for each drug. Check the drug label and ask your doctor for the side effects and warnings for the HIV medicines you are taking.

Warnings

• Women taking birth control pills need to use another birth control method.
• Tell your doctor about all medicines that you are taking. Protease Inhibitors may cause serious health problems or death if mixed with other medicines.
• These medicines may cause serious liver problems.
• These medicines may cause increased bleeding in people with hemophilia.
• These medicines may make diabetes worse or cause people to get diabetes.
• Some people taking protease inhibitors notice large increases in their cholesterol.
• In some cases, people taking HIV medicines notice changes in body fat (like extra fat in the neck or upper back or loss of fat in the face or arms).
• Women should not breastfeed while taking these medicines.

Warning Signs

Call your doctor if you have any of these signs:

• Serious skin rash
• Feeling very weak or tired
• Unusual muscle pain
• Trouble breathing
• Stomach pain with nausea and vomiting

Common Side Effects

• Rash
• Diarrhea
• Nausea (Upset Stomach)
• Vomiting
• Feeling Tired
• Headache

Fusion Inhibitors

Brand Name	Generic Name Other Names
Fuzeon This medicine is a shot.	Enfuvirtide T-20
For more information about the risks and side effects for each drug, check Drugs@FDA.

Fusion Inhibitors: What You Should Know

This guide does not give the specific side effects or warnings for each drug. Check the drug label and ask your doctor for the side effects and warnings for the HIV medicines you are taking.

Warnings

• People taking Fuzeon with other HIV medicines may be more likely to get pneumonia. Tell your doctor if you have a cough, fever, or trouble breathing.
• Women should not breastfeed while taking Fuzeon.
• In some cases, people taking HIV medicines notice changes in body fat (like extra fat in the neck or upper back or loss of fat in the face or arms).

Warning Signs

Fuzeon may cause serious allergic reactions. Call your doctor right away if you have any of these signs.

• Trouble breathing
• Fever with vomiting and a skin rash
• Blood in urine
• Swelling of the feet

Common Side Effects

• Itching, redness, pain, bumps or swelling where the shot is given
• Pain and numbness in feet or legs
• Problems sleeping
• Depression
• Weakness or loss of strength
• Muscle pain
• Constipation

Multi-Class Combination Drugs

Brand Name	Generic Name
Atripla	Efavirenz, Emtricitabine, and Tenofovir Disoproxil Fumarate
For more information about the risks and side effects for each drug, check Drugs@FDA.

Combination Drugs: What You Should Know

This guide does not give the specific side effects or warnings for each drug. Check the drug label and ask your doctor for the side effects and warnings for the HIV medicines you are taking.

Warnings

• Atripla may cause lactic acidosis (too much acid in the blood).
• Atripla may cause serious liver problems.
• People who have kidney or liver problems including Hepatitis B should talk to their doctor before using this medicine.
• People who have ever had seizures and people taking medicines for seizure should talk to their doctor before using this medicine.
• People who have ever had mental illness and people with bone problems should talk to their doctor before using this medicine
• Women should not get pregnant or breast feed while taking Atripla.
• Women taking birth control pills need to use another birth control method.
• In some cases, people taking HIV medicines notice changes in body fat (like extra fat in the neck or upper back or loss of fat in the face or arms).

Warning Signs

Call your doctor right away if you have any of these signs:

• Feeling very weak or tired
• Unusual muscle pain
• Trouble breathing
• Stomach pain with nausea and vomiting
• Feeling dizzy or lightheaded
• Dark urine
• Light colored stools
• Loss of appetite for several days
• Upset stomach (nausea)
• Stomach pain
• Jaundice (skin or eyes look yellow)

Common Side Effects

• Dizziness
• Headache
• Trouble sleeping
• Feeling drowsy
• Problems concentrating
• Unusual dreams

Integrase Inhibitors

Brand Name	Generic Name
Isentress	Raltegravir
For more information about the risks and side effects for each drug, check Drugs@FDA.

Integrase Inhibitors: What You Should Know

This guide does not give all of the specific side effects or warnings for each drug. Check the drug label and ask your doctor for the side effects and warnings for the HIV medicines you are taking.

• Women who are pregnant or plan to become pregnant should talk to their doctor before taking Isentress (Raltegravir).
  
  
• Women should not breastfeed while taking Isentress (Raltegravir).
  
  
• Tell your doctor if you have any allergies before you start taking Isentress (Raltegravir).
  
  
• In some cases, people taking HIV medicines notice changes in body fat (like extra fat in the neck or upper back or loss of fat in the face or arms).

Warning Signs

You should also see your doctor right away if you have any of these signs:

• Unexplained muscle pain, tenderness or weakness
• Signs of an infection

Common Side Effects

• Diarrhea
• Nausea
• Headache

Entry Inhibitors

Brand Name	Generic Name
Selzentry	Maraviroc
For more information about the risks and side effects for each drug, check Drugs@FDA.

Entry Inhibitors: What You Should Know

This guide does not give all of the specific side effects or warnings for each drug. Check the drug label and ask your doctor for the side effects and warnings for the HIV medicines you are taking.

Warnings

• People with liver problems including Hepatitis B or C should talk to their doctor before taking Selzentry (Maraviroc).
  
  
• People with kidney problems or heart problems should talk to their doctor before taking Selzentry (Maraviroc).
  
  
• Tell your doctor if you are taking high blood pressure medicines or if you have low blood pressure.
  
  
• Do not drive a car or use heavy machinery if you feel dizzy while taking Selzentry (Maraviroc).
  
  
• Tell your doctor if you have any allergies before you start taking Selzentry (Maraviroc).
  
  
• Women should not breastfeed while taking Selzentry (Maraviroc).
  
  
• In some cases, people taking HIV medicines notice changes in body fat (like extra fat in the neck or upper back or loss of fat in the face or arms).

Warning Signs

Selzentry may cause serious liver problems. Call your doctor right away if you have any of these signs:

• Itchy rash on your body
• Skin or eyes look yellow
• Dark (tea- colored) urine
• Vomiting and stomach pain

You should also see your doctor right away if you have any of these signs:

• Nausea
• Flu-like symptoms
• Fatigue

Serious Side Effects

• Possible chance of infection or cancer

Common Side Effects

• Cough
• Fever
• Colds
• Rash
• Muscle and Joint Pain
• Stomach Pain
• Dizziness

Important Questions to Ask Your Doctor

• What drugs am I taking?
• What are the side effects of taking these drugs?
• What do I do if I start having bad side effects?
• What other prescription drugs should I avoid while taking my HIV medicines?
• What herbs (like St. John's Wort) or over-the-counter medicines should I avoid?
• When should I take each drug?
• Should I take my medicines with food?
• How should I keep my medicines when I go out of town?
• How long can I stay on this regimen?

Ask your doctor to tell you what you should know about your HIV medicines. Write down the important facts in the space below.

My Regimen:

It is important that you take your HIV medicines exactly as your doctor tells you. Do not skip a pill. The medicines may not work correctly if you skip a pill.

Here are some tips to help you remember when to take your HIV medicines.

• Use a schedule or planner
• Set the alarm on your watch or clock
• Find a friend to remind you
• Use a pillbox to help you organize your pills

My Medicine Schedule

Time	Drug Name	Dose (How many Pills)	Notes
6:30	XXX (example)	1 Pill	Take with food

To Learn More

FDA Office of Special Health Issues
FDA HIV/AIDS Info
Web: www.fda.gov/oashi/aids/virals.html

AIDSinfo
US Department of Health and Human Services
Web: www.aidsinfo.nih.gov
Phone: 1-800-448-0440
TTY/TTD: 888-480-3739

CDC
US Department of Health and Human Services
Web: www.cdc.gov/hiv/
Phone: 1-800-232-4636
TTY/TTD: 1-888-232-6348

---

This information reflects FDA's current analysis of data available to FDA concerning these products. FDA intends to update this sheet when additional information or analyses become available.

For the most recent information about each drug, check Drugs@FDA: http://www.accessdata.fda.gov/scripts/cder/drugsatfda/

2007

Tips TO GET FULLY success FOR weight loss

1. To lose fat OUT From your Body :
* eat less calories - especially from fatty and sugary foods
* choose from a variety of nutritious foods following healthy eating guidelines
* become more physically active
* BE Strict with yourself


2. Forget The Paranoid WORD OF " DIET " !!

Quick weight loss and sudden highly restrictive diets have little hope of
success. They leave the person tired, hungry and frustrated.

3. FOREVER LIFE Changes
Make some FOREVER changes to:

a) food choices and cooking style
b) eating habits
c) exercise level steps

A) Changing food choices and cooking style

- Eat less fat
* Trim fat from meat, remove skin from chicken
* Choose smaller portions of meat and chicken
* Include fish twice a week
* Avoid fried and deep fried foods
* Cook without fat - grill, bake, steam, microwave or dry fry
* Choose low fat dairy foods
* Save high fat foods (chips, chocolates) for special occasions only

- Eat more foods high in starch and fiber
* Start with fruits and vegetables as a good base to meals
* Included dried peas and beans - baked beans, kidney beans, lentils split
peas
* Choose wholemeal and wholegrain foods

- Cut down hidden fat and sugars
* Choose fresh fruits and vegetables, dried fruit, bread or low fat yoghurt
as a snack
* Drink water to quench the thirst
* Limit soft drinks, fruit juices and alcohol
* Check food labels to compare fat and sugar content


B) Changing eating habits to get HEALTHY

* Take time over your meals. Sit down and enjoy them.
* Eat meals at regular intervals to avoid getting hungry.
* Chew food thoroughly. Put the knife and fork down while chewing.
* Don’t be tempted by morsels lying around after the meal. Scrape plates
straight into the garbage bin. Put food straight away after the meal.
* Look for ways of reducing calories in recipes, e.g. less sugar and fat.
* Avoid having unsuitable foods such as candy biscuits and cakes in the house
(to remove temptation).
* Do the shopping after meals, not before and stick to the shopping list.
* Plan ahead - do a menu for a few days.

** When changing eating patterns and habits, make changes one at a time.

C) Changing exercise LEVEL STEPS

Aim for minimum of 30 minutes of aerobic exercise, for example, walking,
swimming or cycling 3-4 times a week. This will help with losing weight.

Tips TO GET FULLY success FOR weight loss

1. To lose fat OUT From your Body :
* eat less calories - especially from fatty and sugary foods
* choose from a variety of nutritious foods following healthy eating guidelines
* become more physically active
* BE Strict with yourself


2. Forget The Paranoid WORD OF " DIET " !!

Quick weight loss and sudden highly restrictive diets have little hope of
success. They leave the person tired, hungry and frustrated.

3. FOREVER LIFE Changes
Make some FOREVER changes to:

a) food choices and cooking style
b) eating habits
c) exercise level steps

A) Changing food choices and cooking style

- Eat less fat
* Trim fat from meat, remove skin from chicken
* Choose smaller portions of meat and chicken
* Include fish twice a week
* Avoid fried and deep fried foods
* Cook without fat - grill, bake, steam, microwave or dry fry
* Choose low fat dairy foods
* Save high fat foods (chips, chocolates) for special occasions only

- Eat more foods high in starch and fiber
* Start with fruits and vegetables as a good base to meals
* Included dried peas and beans - baked beans, kidney beans, lentils split
peas
* Choose wholemeal and wholegrain foods

- Cut down hidden fat and sugars
* Choose fresh fruits and vegetables, dried fruit, bread or low fat yoghurt
as a snack
* Drink water to quench the thirst
* Limit soft drinks, fruit juices and alcohol
* Check food labels to compare fat and sugar content


B) Changing eating habits to get HEALTHY

* Take time over your meals. Sit down and enjoy them.
* Eat meals at regular intervals to avoid getting hungry.
* Chew food thoroughly. Put the knife and fork down while chewing.
* Don’t be tempted by morsels lying around after the meal. Scrape plates
straight into the garbage bin. Put food straight away after the meal.
* Look for ways of reducing calories in recipes, e.g. less sugar and fat.
* Avoid having unsuitable foods such as candy biscuits and cakes in the house
(to remove temptation).
* Do the shopping after meals, not before and stick to the shopping list.
* Plan ahead - do a menu for a few days.

** When changing eating patterns and habits, make changes one at a time.

C) Changing exercise LEVEL STEPS

Aim for minimum of 30 minutes of aerobic exercise, for example, walking,
swimming or cycling 3-4 times a week. This will help with losing weight.

Problems that USUALLY caused weight gain

Skipping Meals Skipping meals leads to over-eating at other times.
Hidden fats and sugar These are found in foods such as fatty meats (sausage and luncheon meats, high fat dairy foods, fried foods, cakes, biscuits, chocolates, chips, and takeaway foods.
Adding extra calories Dressings and garnishes can add calories:

* sour cream or butter on potatoes
* spreading thick butter or margarine on bread
* mayonnaise dressing on salads
* cream on desserts

Too much alcohol
One standard alcoholic drink contains 70 calories (290 kilojoules) from the alcohol. By adding soft drink mixers, more calories are added. If large or even moderate amounts of alcohol are consumed, this will lead to weight gain.

Large serving portions
A meal portion that is too big for energy needs = weight gain (even if eating the right balance of foods). Particularly watch the serving portion of meats and dairy products.

Snacking or grazing
Snacking (eating small amounts throughout the day rather than three big meals) can be a useful way of losing weight, but snacking on foods high in fat and sugar will quickly lead to weight gain.

Inadequate exercise
Physical activity is one of the best ways of burning up the calories in food. Inadequate exercise leads to excess calories being stored as body fat which leads to weight gain.

Breast enlargement surgery, according to the American Society of Plastic Surgeons (ASPS), was the fourth most popular invasive surgical procedure among cosmetic plastic surgeries performed in 2000. In a press release dated July 12, 2001, the ASPS says that breast augmentation was performed on 212,500 women last year.

Meanwhile, millions of women have been subjected to the ill effects of these modern day vanity contraptions that were bought in good faith.

Remember!!

Silicone gel implants were banned in 1992 by FDA.

If you have (or had) a ruptured silicone breast implant, you will be denied Health Insurance Coverage.

Saline-filled implants tend to have a higher rate of leaking and deflation than silicone gel implants, which means more frequent surgery to replace them.

In a study published in the Lancet medical journal, Dr Lori Brown of the Food and Drug Administration (FDA) says: “There is emerging consensus that both the incidence and prevalence of breast-implant rupture are much higher than previously suspected.”

21% overall increase in cancers for women with implants, compared to women of the same age in the general population.

Implant patients were three times as likely to die from lung cancer, emphysema and pneumonia as other plastic surgery patients.The study is based on medical records and death certificates of almost 8,000 women with breast implants, including silicone gel implants and saline implants, and more than 2,000 other plastic surgery patients. ( National Cancer Institute (NCI), Boston University, Abt Associates, and the Food and Drug Administration, with Dr. Louise Brinton from NCI as lead author. )

Sometimes the sexual desires of men and women are not directly proportional. In order to more quickly catch couples having sex you desire, sensual look to the answer.

Like the food look tempting, sensual look you desire can inspire couples. Consider the following guidelines for you to look more sensual in the presence of the couple.

1. Little Black Undies
If the little black dress is a must-have clothing required women to appear more attractive, then the little black dress undies become more sensual obliged to appear before the 'game'.
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A pair of black underwear make you look more sexy in front. Use black underwear with white clothing as the outcome, it would increase the libido in your partner before releasing her piece by piece.

2. Menswear
A long-sleeved white shirt or sweater's spouse can make you look more tempting. Use clothing with panties. You will make him want to get ripped shirt and enjoy the 'scenery' beautiful.

3. Fashion Lingerie
Clothing in this one will easily make you look more sensual. Various types and models sold in the lingerie was a lot of lingerie shops. Select lingerie that fits and makes you comfortable. This will make you look much better.

4. Messy Hair
No need to spend long hours at the salon to seduce him. Let your hair flowing naturally. Hair will make you look seductive and sensual.

5. Red
As we've discussed, the red color that adorned the room can increase your passion and your partner. If you do not have curtains or bedspreads red, you can still tease him with high heels, nail coloring and red lipstick to blush. This color really makes you look very seductive.

6. Eyeliner
Create your eyes become more sensual with eyeliner. Applications smoky eyes "will complement your appearance with a little black undies or lingerie.

Bra is an important thing to support the breast. But even the use of the wrong can be disastrous.

Bra that does not fit in the body could cause some minor disruption. Position that is uncomfortable bra can cause shortness of breath, back pain, muscle tension and irritation of the colon.

Dailymail quoted, some studies claim that excessive use of a bra can cause breast cancer. A survey of 4700 women conducted by scientists Sidney Ross Singer and Soma Grismaijer in the U.S., concludes that the possibility of developing breast cancer increases for women wearing a bra.

The survey results showed that those who get cancer are people who wear a bra more than 12 hours per day.

This study concludes that the use of a bra can press the lymphatic system under the armpits and blocked in the network so it can not remove toxins. Over time, these toxins accumulate in breast tissue that makes breast cancer to form.

Two years ago, a study conducted by Japanese researchers found, the bra is too tight can push the skin. As a result, these conditions reduce the circulation of the hormone melatonin, thereby increasing the risk of breast cancer.

Bra problems is also a concern for women who will be entering menopause. A study in the University Hospital of Wales asked for 100 pre-menopausal women to go without a bra for three months. After three months, seven percent of women admitted free of pain after quitting wearing bras.

Here are the facts surrounding the bra and health:

1. Sports bra can cause breathing difficulties if used at all times. This bra
should only be used when the sport because it is more constructed bra and put
more pressure on the breast.

2. Pressure bra can affect digestion. One study claimed a bra can cause
constipation if the size does not fit. This is because the diaphragm is
depressed effect on digestion.

3. Several studies have found that the bra is too tight can cause lesions or lumps
on the skin. This is caused by the brackets in the back of bra which can injure
the skin. To avoid this, choose a bra with a thick rope, there are two sets of
links and there are layers on the inside of the bra strap.

Then how to choose the right bra:

1. Choose a bra from the material that extra soft, padded and wide shoulder strap
to reduce the burden on our shoulders.

2. Select a bra with a strap that can be regulated so that it can be adjusted to
the shape of your body. Two or three crocheted bra is better to use than a thin
connection.

3. Pick an elastic bra that makes you easy to move.

two scientists Sydney Singer and Soma Grismaijer his wife in 1991 to do research on how long the ideal time to wear a bra or topless women?

The answer turned out to less than 12 hours. Women who want to avoid breast cancer should wear a bra in the shortest time possible, and preferably less than 12 hours per day.

Singer and learn the habit of wearing a bra Grismaijer 4500 women in five cities across the United States. The result of his studies have been published in a book Dressed To Kill: The Link Between Breast Cancer and Bras.

The study showed women who wore bras 24 hours a day during the most high-risk breast cancer. While women rarely wear a bra at least risk.

Comparison of the results showed:

1. Three of the four women who wore bras 24 hours per day
2. 1 of 7 women who wore bras more than 12 hours per day, but do not use while
sleeping
3. 1 of 152 women who wear bras less than 12 hours per day
4. 1 of 168 women who rarely or never wear a bra at all


So the risk of women who wear bras over 24 hours has a 125-fold risk of developing breast cancer than those who rarely wear a bra.

The best time to rest my breast without a bra is during sleep. "Do not sleep with a bra," said Sydney Singer, as reported from chetday, Friday (04/23/2010).

Breast massage with a deep breath each time removing the bra can expedite the flow of lymph nodes and prevent the development of breast cancer.

The lymphatic system is fully developed only in the breast during pregnancy and breastfeeding, so women who wear bras everyday and postpone having children who are not breastfeeding can be exposed to higher risk of breast cancer.

Approximately 75 percent of women affected by breast cancer actually have no risk factors for cancer. This raises a presumption that the use of fitting bra or a bra constantly is a factor that can explain this.

Bra size that is not appropriate or too tight can assist in the growth of breast cancer. Because the wrong bra can inhibit the neutralization of hazardous chemicals in the body that cause cancer. And about 80 percent of women use the wrong bra.

The main reason why a tight bra can endanger health
is because it can restrict the flow of lymph in the breast. Normally, lymph fluid wash of other toxic materials and waste, and keep him away from the breast.

Using the bra is too long also increase the temperature of breast tissue, and women who wear bras have the hormone levels of prolactin (hormone that functions to stimulate the milk glands) is higher. Both of these can affect the formation of breast cancer.

Every woman wants to have a healthy and beautiful breasts. But at the same time each woman was sometimes doing things that may damage breast health. Whatever bad habits that make breast unhealthy?

Bad habits not only contribute to breast health, but also makes it look beautiful not for life.

Breasts can be affected by pregnancy, lactation, menopause and aging. But you can reduce the negative influence by simple actions.

following bad habits, and enemies that cause breast unhealthy:

1. Weight fluctuated dramatically

Weight gain is the reason for the excessive stretching of the skin. If the weight gain and sudden decline will make the skin become flabby and stretched. Fluctuations in weight can create an unhealthy and lose their breast shape ideal.

2. Sitting the wrong habits

Women should pay attention to how the seat, because of bad postural habits or sit the wrong way cause breast sagging. Therefore, always sit with your right, because not only beneficial for the spine, but also for breast health.

3. Incorrect bra size

When selecting most important notice bra size. Incorrect bra size can make the breast is not healthy. Bra is too tight will damage the blood circulation which can trigger breast cancer. Meanwhile, a loose bra can lead to stretching of the skin, especially for women who have large breasts. So choose the right size.

4. Bath soak in hot water

Please note that hot water can make skin dry and inelastic. Then you should avoid soaking in hot water for long periods.

5. Ultraviolet rays

Many people like to sunbathe on the beach with a bathing suit to get brownish skin. But apparently it can be harmful to breast health. In addition to burns, sunburn also causes the breasts to lose elasticity and increase the risk of breast cancer.

What is Healthy Sex?

Healthy sex involves expression, positively aware of our sexual energy in ways that enhance self-esteem, physical health, and emotional connection. This is mutually beneficial and harms no one.

sexual energy is a very powerful natural forces in our lives. But like the forces of nature that we face - be it wind, sun, rain, or our own laughter - our sexual energy has the potential to be channeled and experienced in either destructive or life-affirming ways.

TWIN FLAMES
by James Broughton

Embers of night flare up afresh
when you ignite the morning in my arms
and kindle the familiar hearth of love

Year after year we have warmed our lives
around the mystery of mutual fire
that heats our domain of risk and rapture

Whenever scorched however scarred
we hearten heal reconflagrate
Twin flames ever in blissful blaze


from Intimate Kisses:

Before it's all late, Exercise and challenge your brain

Human mental decline typically begins before middle age
* We must take measures to keep our brains in shape, no matter what age
* The brain needs exercise. Practicing skills leads to better performance
* Unused parts of the brain stop working
* Challenging the brain with new activities wakes up new areas
* Try things you don’t already do – an accountant might study a new language
* Challenging creates new pathways that appear to become alternate routes when
neurones die off in middle an old age.
* Research suggests
- Reading to a small child enhances mental development
- Ongoing mental stimulation provides some protection against mental decline

How can you exercise and challenge your brain ?

* Exercising the brain is doing anything that makes you think, such as “what
did I do last weekend ? ”
* Avoid using calculators
* Swap TV for mind games or a book
* Play games that involve memory (bridge) or thinking ahead (chess)
* Take up a new hobby, learn a musical instrument, study a new language
* When you read a paper, consider your own editorial
* Prepare for retirement as a time for “serious leisure”, for a hobby or
activity that involves “the whole being”

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MIRACLE OF POWER OF MINDS

Every human being must have the power of the mind that allow them to get what they want. If you really believe in yourself and have the STRONG WILLING to try it what you want can become a reality. Consider the following ways with using power of the mind to make dreams come true.

Believe in yourself. Relax your mind, close your eyes, take several deep breaths and carry yourself in your mind in when you're really in good feeling about yourself.

When you successfully solve a problem in very well, or when finishing a big project at work in successfully then organize a dinner to celebrate that success.

Then...When you open your eyes then you will be filled with a sense of believing in yourself.

This reminds you that you have been getting everything you want in life because you never done it before and can do it again. Increase efficacy by looking for a magic phrase and repeat it in their hearts. Tell yourself that you believe in yourself, you will have the power to get what you want. Or you say that each day you are the greatest. If you continue to repeat this kind of positive encouragement to yourself it will encourage the brain release hormones and endorphins serotinin causing pleasure.

You'll instantly feel more confident with yourself and feel good about what you can do in this life.

Life is only Once...!! Create your life in bright colorfully...

Steps to avoid your stress:
First step: Eat nutritious food.
Your body needs nutritious foods. Remember that all disease is
actually stems from what you eat.
Second step: Exercise regularly.
Exercising regularly will help smoothen your body's metabolism.
Third step: Forget the bitter experience of past
Fourth step: Stop looking at the lack of your self-
Fifth step: Do not compare yourself with others
Sixth step: Never hate others
Seventh step: Love your work and activity everyday.
Do not do something your job as a liability because it would cost you.
The ideal is to work at a place or area in preferred because it makes
you happy to do the job.
Eighth step: Find a useful activity
Ninth step : Do what is your favorite hobbies
Tenth step : Generate a positive mental attitude
Eleventh step : Create a definite and firm decisions, do not hesitate
Twelfth step: Say something with a sense of humor
Thirteenth step : Go for worship and draw near to God.
Fourteenth step : you can do meditation or yoga
Fifteenth step : Split time with balance.
Spend some time to rest and recreation.

Opinion of some people about working in the building is fun. Some of the reasons for them is always dressed in clean, decent salaries and have a broader relationship. But some people also feel very tired while working at the office. With a myriad of routine that was-that was it, a stack of papers, reports and the eyes are always staring at the computer.

If we see the fatigue and exhaustion in the routine at the office a lot of factors originators. I think starting from the myriad of work and we do not have a good working plan until the pressure from the big boss and the working atmosphere is not conducive.

I strongly believe that the condition of the body fit and comfortable and conducive atmosphere at work is one of the factors supporting the increase worker productivity. Here are some of my experiences on how I cope with fatigue and tired while working in the office.

* Take a comfortable seated position. Try to use the chair back and sit in properly . When tired of Lean moment. Relax your body and close your right your eyes for a moment, eyes closed not too long later fell asleep instead.

To do list: Ergonomic seating you right, especially when you work with computer assistance.

* Keep a glass of fresh juice or your favorite beverage to increase your energy.

To do list: Select the fruit is fresh fruit. For example which contains fruits vitamin C.

* When work is still a lot and you need concentration, immediately wash my face. Maybe it'll make you be more fresh.

To do list: If I ever, have a facial at the same time brushing his teeth.

* Social interaction with friends same room I'm sure the office will add a comfortable working atmosphere. Little jokes and stories make jokes.

To do list: Make a funny story from your experience last a few days or a story you've just watched the movie.

* If your office has a beautiful garden. It's good you came out briefly for a breath of fresh air. Just stare the surrounding greenery. This will make your eyes more fresh.

* Always think positive.

Apparently the food is good for the heart, both also for the brain. Gary Small, director of the UCLA Memory Clinic in the United States, provides tips on getting the best nutritional benefits to the two organs are important in our lives.

1. Limiting the number of calories
Excess body fat increases your risk of diseases such as diabetes and high blood pressure. Both the risk of degenerative diseases that cause mild stroke in the brain that can make you lose your memory, dementia and even Alzheimer's suffers.

2. Eat more good fats
Essential fatty acids we find in fish help prevent heart vessel blockage. These fatty acids are also found in nuts, avocados, canola oil, olive oil.

Third. Choose lean meats
Such as chicken without skin and meat tenderloin. Saturated fat-rich meats such as beef burgers are the cause of heart vessel blockage.

4. Concentration of the complex carbohydrate
Such as fruits, vegetables, beans, and wheat. What kind of food is beneficial to good cholesterol guard our heart health. In addition, this type of carbohydrate also maintain appetite and help burn fat. Vegetables and fruits are also brightly colored antioxidants brain health carers.

5. Add the turmeric!
Yellow color in the dish that comes from delicious turmeric besides food, is also beneficial to health because the content of curcumin in it. Curcumin is the active ingredient in turmeric, which is useful as anti bump and antioxidant substances.

6. Green and black tea
Make tea without sugar because both types of tea is free of calories and rich in antioxidants.

7. Drinking wine
Of course as long as you do not have health impediments to drink this style. A glass of wine a day can help protect the brain from degeneration. So according to studies written in the Journal of the American Medical Association. Red wine also contains antioxidants known.

8. Avoid junk food
Especially snacks that contain high sugar and processed foods. Both cause inflammation in the body and increase the amount of glucose in our blood.

Certain foods have properties such as medication for maintaining brain functions. Steps that must be done and the food should be consumed as follow :

Increase water intake

Approximately 80% of our brain consists of water. Therefore, brain nutrition is adequate water to provide fluids to the brain. Just a little dehydration can increase stress hormones that if progress continues to be harmful to the brain. Drink at least 2 liters of water per day without any artificial sweeteners, sugar, caffeine and other green.Tea also good for brain function.

Limit calories

Research in humans shows that restricting calorie diet helps the brain and extending life. Reducing the weight control food, lowers the risk of heart disease, cancer, stroke caused obesity.Decreasing calorie intake also trigger specific mechanisms to increase the production of nerve growth factor beneficial for the brain.

Increase antioxidant foods

Food intake of antioxidants from fruits and vegetables significantly reduced the risk of developing disorders cognitive.cause free radicals play an important role in brain damage due to old age. Best antioxidant fruit and vegetables according to the U.S. Department of Agricultural are blueberries, spinach, blackberries, strawberries, raspberries, avocados, plums, broccoli, kiwi, oranges, cherries, red peppers, beets and cranberries.

Fish, fish oils, good fats and bad fats

DHA, one form of omega-3 fatty acids found in fish, making most of the gray matter of the brain. Fats in the brain to form cell membranes and plays an important role in the functioning of cells. Research in recent years have shown that diets rich in omega-3 fatty acids can help improve a healthy emotional balance and positive feelings in next years main contains synapse.It might cause the brain is DHA.

Protein, good fats and carbohydrate balanced
The main principles that can be drawn from high-protein diet is a balance of protein, good fat and good carbohydrate is important. Eat protein at every meal helps to balance blood sugar levels. Adding lean meat, eggs, cheese or nuts on fast foods inhibit absorption of carbohydrates and prevents the brain lethargic when eating simple carbohydrates.

Choose healthy foods and enter into the composition of your menu each week.

Choose a variety of healthy foods low in calories, to get antioxidants, lean protein, high fiber carbohydrates and good fats. Eat five to nine vegetables in a serving of fruit a day. Try eating fruits and vegetables that are colorful.

Protein skinny:
* Fish
* Poultry without skin
* Lean meat
* Eggs
* Soy products
* Low-fat dairy products
* Beans
* Nuts.

Complex carbohydrates:

* Berry
* Oranges, lemons, limes, grapes.
* Cherries
* Peach, plum
* Broccoli, cauliflower
* Havernut, wheat, wheat germ.
* Red or yellow peppers
* Pumpkin yellow
* Spinach, taro

Fat:

* Avocado
* OLIVE OIL
* Olive Fruit
* Salmon
* Peanuts and peanut butter

Fluids:

* Water
* Green tea or black tea

Many people want a slender body like a mannequin, so many weight loss products sold in the market. Everything is promising weight loss quickly and easily. Many people have never cared how much money has been paid to obtain the ideal body. Do not ask how much, the problem almost all of them were expensive. Even if they buy and try, but will not necessarily match the condition of their bodies.
These conditions ultimately makes us forget, that in fact there is a way to lose weight which is relatively inexpensive and almost no risk. Ie a diet with drinking water. Well, than we are hard to find a cure for weight loss, diet why not try it with this water?

Water Benefits
The water was so huge benefits for the body, other than to maintain the freshness of the body, helps digestion, cure various illnesses and remove toxins in the body. It turns out the white water can also help reduce your weight.
White Water is an important element in the process of metabolism (burning calories) in the body to convert food into energy. Water acts as fuel to drive the chemical reactions of metabolism. So, if we do not drink enough water, so we can be sure your body will not be able to burn calories better.
Some of the result when our bodies are short of water, such as:

* The lack of water can cause buildup of toxins in the body. More and more toxins in our bodies, that means it will more difficult for us to reduce weight.
* Lack of water in the body can slow down the process of weight loss. This is because about 2.5 liters of water discharged by the body's daily functions such as sweating. So if we live our diet and weight loss programs still did not go down, maybe it is because we do not drink enough water.
* Digestive system disrupted. Water is important for the digestive process. Digestion is disturbed is if we can not absorb the benefits of food, while the body will send a signal that indicates additional ask for foods that contain minerals that is felt less by the body.
* We feel "pretend" hungry. When dehydrated, the body will send a signal as if the requested additional food. By drinking water, we not only can curb hunger, but also make us feel full.
* We are not able to obtain all the benefits of exercise alone. Metabolism can indeed increase with exercise, but water was the one who played an important role is to maximize your metabolism. Therefore, drink enough water before, during, and after exercise.

Diabetes mellitus or commonly known as diabetes disease was not kidding. Need proper attention and treatment to treat and prevent this disease


According to a source of insulin injections become necessary because of the hormone insulin diabetes mellitus on the body can not produce, or can not be used properly. In the body of the hormone insulin needed to convert glucose (sugar) into energy. Unable to convert sugar into energy, then the DM patients had high glucose levels in his system. This condition is known as high blood sugar or hyperglycemia. Prof. Dr.-KEMD Hendromartono SpPD, deputy head of the Center for Diabetes and Nutrition Faculty of Medicine Airlangga University Surabaya states, insulin is released by an organ called the pancreas.

According to the same source, if there is a history of diabetes mellitus descendants must also frequently went to the doctor so that appropriate treatment can be done before the disease diabetes mellitus really attacking you.

Signs and symptoms of disease diabetes mellitus, but not all experienced by the patients:

1. Amount of urine released more (polyuria)
2. Often or quickly feel hungry / thirsty (Polydipsia)
3. Excessive hunger or eat a lot (Polyphagia)
4. Increased urinary frequency / urinary continue (glycosuria)
5. Losing weight is not clear why
6. Tingling / numbness in the nerve endings of the hands & feet ditelapak
7. Quick tired and weak all the time
8. Experiencing a myopic vision of a sudden
9. If the wound / etched slowly healing

Difficult bowel disease is not unusual, difficult defecation may scare our lives. Really up like that?.

Is great for hard water?

Difficult bowel movement or normal in the know with the constipation or constipation occurs because of disruption in the movement of lower gastrointestinal tract.

The habits that lead to difficulties in defecating
1. Habit to resist the urge to defecate
2. Less fiber foods
3. Lack of fluid (less than 1.5 l / day)
4. Chronic anxiety that interfere with bowel movements
5. Emotional stress and sudden
6. Lack of exercise
7. Frequent consumption of drugs such as ulcer medications that contain aluminum and calcium or pain medications (analgesics)
8. The use of laxatives, excessive
9. Drug use morphine and its derivatives
10. Side effects from radiation areas or anus ructum

It's hard not to defecate in the underestimate, immediately remove the custom-the custom of the trigger. Because leftover food is not wasted perfectly absorbed by the body and can be toxic to our bodies.

There are natural ways to overcome these problems, with plenty to eat fibrous foods (fruit), Papaya Fruit Juices you can make a solution to overcome the problem of constipation. For the recipe you can see the direct benefits of herbal blog

Whether you are struggling get the ideal body shape that you want? Maybe not easy but here are diet tips that might be useful for you ....

1. Avoid thinking all or nothing. Fasting is not the best way to lose weight.

2. Eat enough and set the intake of calories wisely

3. Cut the fruit as you like in small pieces to replace unhealthy snacks.

4. Avoid eating snacks from the jar, you will not realize how much has entered into your mouth. Put in a plate or simply grab a handful.

5. If you include people who like bread, choose a wholegrain.

6. Avoid foods that contain more than 10 percent fat. Reading nutritional information labels on the boxes of food.

7. Record the foods that you eat for two weeks. Believe you'll be surprised!

8. Butter has saturated fat content. Avoid or replace it with low fat.

9. Bring a water bottle with you wherever you go. That way you will not be dehydrated and also less likely to choose a fizzy drink or too much sugar.

10. Try detoxification, to remove the toxins in your body

11. Snack good for you for lunch or evening to prevent overload.

12. Find friends or partners for dieting together. It will help both of you can motivate each other.

13. Find out your habits that destroy a diet. If you liked snacking on the bread to the gym, change your route!

14. Drink lots of mineral water

15. Vegetables low in calories but do not cook too long because the nutrient content can be changed.

16. If you're used to a big meal at the weekend, try a snack of low fat and calories

17. Always choose the smallest portion of an existing restaurant menu

18. Buy a juicer and begin to create your own creative juices. Do not forget to try the vegetable juice. Rich in vitamins and less fructose.

19. Do not think that the salad is always safe to eat. They usually also combined with mayonnaise and cheese.

20. Brush your teeth if the desire to snack appear. Food taste bad after you brush your teeth.

21. Want to eat the chocolate? Choose low-fat chocolate!

22. Meal increases while PMS? Almond opponent by consuming beans. They give a lot of protein and also reduces the desire to snack foods sweet.

23. Choose foods are boiled, or burned before you choose a deep-fried.

24. Pick a diet of celery as a loyal friend from now on.

25. Use chopsticks to slow your eating.

26. Avoid snacking when you're bored, change with the things you want to do but no time!

27. Do not think that you're going to start dieting after a period of stress. Believe me this time will always be there! Instead prepare yourself to deal with this period and remain focused on your diet.

28. 3 hours is time favorite snack. The best option to increase energy include bananas, beans and low fat yogurt.

29. Try to opt for quality rather than quantity.

30. Add chili or chili spices to enhance your body's metabolism.

31. Add ice into your drink. Because your body requires energy to match the drink to body temperature. Which eventually will burn your fat!

32. Prepare all your own food rather than fast food. Will be easier for you to control your intake of sugar and calories used.

33. In order to defeat hunger when cooking, start by eating a big plate of salad!

34. When reading articles about diet that fits you. Scissors and stick on your refrigerator!

35. Get enough sleep! Prolonged fatigue will cause you to reach high-calorie foods.

36. Soy milk is a better alternative to consume low-fat milk!

37. Reduce your salt!

38. Put the photos in the refrigerator to motivate you!

39. Go Green! Choose a green vegetable or a green tea that will contribute to your health!

40. Choose a diet if you are forced to drink soda.

41. For maximum fat burning so you will be required to consumed nuts!

42. Very easy to make appointments at a restaurant or cafe, but will not choose a place that makes you have to eat! Such as sports or crafts!

43. Choose the stairs instead of elevators or escalators.

44. Calculate your budget for food or snacks. You can allocate these funds for other purposes.

45. Bananas are the best foods before you start exercising. Bananas are filled with potassium which helps with muscle and water levels in your body.

46. Do not do anything else while you are eating. If you eat while reading or watching, you will immediately associate these two events. You will soon be eating so the TV is turned on.

47. Make sure you get enough sun. Vitamin D will help you get more calcium that will further accelerate the process of metabolism.

48. Try Herbal Tea in turns and choose your favorite. Trust is the best investment for your health.

49. Bite and chew your food slowly!

50. Drink a glass of water with lemon juice to help increase your metabolism!

The things that support to the body fit and healthy mind:

1. Rest of quality.
Rest in touch with a place to stay, activities and environments. Night's sleep is one of the most important thing to support health of mind and body. Make sure you always feel comfortable for your night's sleep, with the atmosphere of a cool room, quiet (not noisy), and clean. Good sleep without a thought for 7-8 hours.

2. Places to stay comfortable, quiet, and clean.
The effect of this will greatly affect the performance of the brain and psychological factors. How would it feel if every day you finish activities with the state home atmosphere noisy, noisy, dirty and uncomfortable? carefully choose a quiet environment, comfortable and clean before you one determine the proper place to live. How does your brain and mind can relax with a home-like atmosphere of the market?

3. Eat healthy foods.
Your diet will greatly determine the health of the body and greatly affect the immune system. Moreover the food you eat will greatly affect the "physical form" of every human being. If you want to look fresh, eat fresh foods such as fresh vegetables, soup, sukiyaki, spinach, poached chicken, tofu steamed, fresh fruit, etc.. Try making your consumption of foods that do not contain high saturated fat, cholesterol, and harmful substances such as dyes and preservatives. food processing with steamed, boiled or baked is better than the fries.

4. Exercise regularly.
This first thing you do not under estimate. Forgot / supine exercise a week can make the muscles become loose and your body feels sluggish and your mind becomes pain. Always make a good schedule for exercising, for example: three times a week or every day is also okay. Good exercise can increase endurance, blood circulation and strengthen the muscles loose. Vitality you will stay awake all day.

5. Management of mind / thought patterns.
Life is complex, each person must have been struggling with a problem. Your mind should be back to nature, mean think about what you should do for yourself. Miasl: diet, sleep patterns, patterns activity, recreation, etc.. Do not mix your thoughts with others. Let's face it what is your current experience, you're not going to live forever like that. Most important: make planning for your future, do not care about others. And one more shall you remember your always bonding with God and "communicate" with him as often as possible.

SLEEP in well without drugs

Our activities are sometimes took our sleeping time, especially for a beginner blogger who can do blogging only at night time . it caused the time to sleep became less than the regular sleeping itself. Well... this irregularity is the beginnings of troubles to get well sleeping. The all difficulties to get well sleeping was not happened for those who get easier to sleep .

Difficulty of sleeping may also came in any cases like lack of concentration in the daytime, complaining about the unwell body not condition and much more impact. Well, here are the steps to avoid INSOMNIA.

Magnificent 8 steps to get you out from your sleep problems WITHOUT using drugs that can be done by yourself:

1. Set your regular bedtime and time for wake up. Be strict with this set.
2. When someone is difficult to sleep, is not advisable to sleep in the daytime. Sleeping during the day will decrease your need of sleeping at night.
3. The bed should be used ONLY FOR SLEEPING and is not in use for other activities like watching TV, writing, etc.
4. Do not use electronic equipment such as mobile phones at the moment to sleep.
5. Some sports exercises can solve trouble of sleeping. Do sports in the afternoon or after sunset.
6. Avoid certain foods are like sweet foods beverages should be avoided before bed, as well as beverages that contain alcohol, tea and coffee.
7. Recommended a hot bath and drink warm milk at bedtime and reduce the heat lamps or turn off lighting in the room.
8. STOP THINKING Anything except GET SLEEP !!