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4 Ways in Which Our Lifestyle Impacts Hormonal Balance
Hormones are chemical molecules produced by glands of multi-cellular organisms that help carry messages to various organs in the body. They are extremely important for our body to function in a coordinated, controlled and timely manner. When there is a deficiency or excess of hormones, we experience the repercussions in myriad ways. Hormone imbalance can throw our body into a tizzy and effects include everything from moodiness, depression, body aches and weight gain to stunted growth, infertility, hair loss and poor immunity. Besides this the entire physiological and behavioral characteristics of a person is also affected. It is also notable that women experience hormonal issues at a greater rate than men. This could be because hormones play a major role in regulating menstrual cycle, preparing the body for pregnancy and parenting, and bringing about menopause. Since there are constant hormonal changes taking place in a woman’s body, she is also more vulnerable to their imbalance. Learn more about hormone imbalance and how it is profoundly affected by the lifestyle choices you make. 1. Wrong Diet Sets off Hormone Rollercoaster Our diets and eating habits have changed over the past several years. Over-dependence on refined oils and processed fats, too much of sugar and carbohydrates replacing fiber intake, lack of healthy fats in diet, and decrease in consumption of green veggies have all resulted in hormones being thrown into a tizzy. Saturated fats and omega-3 fatty acids are essential for hormone synthesis and cellular health. Coconut oil, avocado, oily fish, olive oil, grass fed red meat, pastured eggs and organic dairy products are excellent sources of these fats. Ensure you cut down on caffeine and alcohol consumption. The long-term effects include not only an altered biochemistry that causes profound harm to our neuroendocrineimmune system, but also psychological and behavioral disorders. Sustained and high caffeine intake recreates stress conditions in the body and increases cortisol production. It also increases the sensitivity of serotonin receptors which gives a temporary feeling of wellbeing. But they ultimately result in imbalance of hormones. Alcohol affects the hypothalamic-pituitary-gonadal axis (HPG) and disturbs reproductive and sexual functions in the body. 2. Exercise Balances and Maintains Hormonal Wellbeing Exercise plays a key role in maintaining hormonal health and wellbeing. Moderate to vigorous exercise has numerous health benefits including lowering cortisol level, inducing EIGR (exercise-induced growth hormone response) and aiding in weight loss. Yoga is a form of light workout that helps lower adrenalin level and stimulates the release of calming brain chemical GABA (gamma-aminobutyric acid). A study by Boston University School of Medicine has concluded that yoga helps the autonomous nervous system and combats depression. The International Journal of Current Research says regular practice of yoga increases endogenous secretion of melatonin which in turn contributes to uplifting your mood and enhancing wellbeing. Excessive exercise can result in increased level of cortisol in the body which stimulates feelings of stress. So ensure that you do not exhaust yourself or inflict damage by tiring out muscles. Progesterone is essential to regulate menstrual cycle and alleviate the unpleasant PMS symptoms. Mild exercise and aerobic activity stimulates progesterone production in the ovaries. 3. Prioritize Your Sleep Sleep is essential to maintain a healthy mind and body. If you have had a poor night it will be easy to notice that you feel groggy and fuzzy-headed the next day, and find it hard to concentrate. Sleep deficiency also leads to obesity in teenagers and increases risk of excessive weight gain in other age groups as well. A research paper published in the American Journal of Human Biology shows a strong correlation between lack of adequate sleep and obesity in children and adolescents. Healthy sleeping habits are extremely important to regulate production of ghrelin and leptin. Leptin signals your body that it is satiated or full and ghrelin makes you feel hungry. When you are sleep-deprived, ghrelin level in your body shoots up whereas the leptin level goes down. As a result you find it difficult to feel full and are always hungry. This also leads to weight gain and a range of other health problems. Sufficient sleep is also essential to regulate blood sugar, promote growth in children and build immunity. 4. Take Special Care of Digestive Health Digestive or gut health is often overlooked when trying to achieve hormonal balance. But do you know that many neurotransmitters trace their source to the digestive tract? Serotonin that is necessary to regulate sleep and stress level is found in the highest concentration in our gut. Estrogen balance is affected when gut microbiome is not in an optimal condition. As estrogen fails to get excreted from the body the delicate estrogen/progesterone balance is adversely affected. Faulty gut also leads to higher chances of developing insulin resistance. So ensure that you speak top your doctor and take adequate probiotic supplements to enable your gut to function optimally. Garlic, tomato, kale, asparagus and yogurt are also excellent prebiotic foods that feed your good gut bacteria. Conclusion A healthy, balanced and optimal hormonal environment will help you achieve holistic wellbeing. This is because you have addressed the root cause of physical, behavioral and psychological health issues. So keep the above tips in mind and give the best care possible to your mind and body. (Image Source: Pixabay)
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4 Tips for a Safe and Hygienic Medical Lab
Maintaining a clean and safe medical laboratory is very important for the health and well-being of both, the staff as well as the patients. A clean and hygienic laboratory is also very much essential to maintain the morale of your staff, and prevent the outbreak of infections and the cross-contamination of specimen samples. Clinical laboratories have the expensive and complex equipment, large quantities of medical supplies and several months' worth of disposables. So it becomes extremely important that your lab is not only safe and clean but well-organized too. Phlebotomists are often responsible for keeping their workplace safe and organized, and it is an important job responsibility as well. Here are a few things that you can do to ensure that the medical laboratory is always safe, sanitized and organized. 1) Ensure Cleanliness First and foremost, a medical lab needs to be kept clean and germ-free. In order to remove contaminants and other infectious spills, it is important to follow strict and foolproof Standard Operating Procedures (SOPs) that ensure zero infection outbreak. Hospital-standard cleaning solutions kill almost all bacteria and help sanitize work surfaces, equipment, and other lab supplies. While cleaning the office, it is necessary to use high-quality vacuums that are fitted with High-Efficiency Particulate Absorption (HEPA) filters. This will ensure that even the smallest micro particles are removed and the surfaces are thoroughly clean. 2) Wear Protective Clothing and Gear Protective clothing and gear ensure that medical lab technicians, patients, and customers stay safe. Medical lab technicians handle potentially dangerous and hazardous specimens, so it becomes extremely critical that they protect themselves. A fresh pair of non-sterile disposable gloves is recommended for phlebotomists for every new patient. It is also necessary to disinfect the patient's skin before and after drawing blood. The syringe and the needle have to be discarded and the collected specimens, emptied in sample tubes, should be handled with utmost care. The phlebotomist should label the specimens and store them safely. The essential protective gear for lab technicians includes a lab coat, gloves, goggles and face mask. Specialized heavy-duty protective gear needs to be used when handling dangerous specimens, especially in the wake of the outbreak of fatal infectious diseases. Protective gear should be worn when cleaning lab equipment that holds noxious chemicals as well. It is important that lab technicians are trained in proper safety practices and are aware of the SOPs. 3) Waste Management is Critical Medical diagnostic labs must adhere to strict and stringent waste management protocol. The common wastes produced in labs include material wastes like used syringes and needles, cotton swabs, wipes and other disposables. It is necessary that they are discarded in properly labeled bins. Sharp needles and glassware should be separately disposed to avoid injuries. Biomedical wastes have to be disposed of following strict procedures and protocols. Often the government lays down rules and regulations regarding disposal of hazardous medical wastes. There will be separate color-coded disposal units for dangerous bodily wastes including infectious waste, blood products, contaminated equipment, and IV tubes. Medicines past their expiry date, hazardous drugs, radioactive waste and other disposables all need to be disposed separately. Any flaw or mistake in the proper disposal of biomedical waste at medical facilities can prove to be extremely dangerous or even fatal. 4) Stay Organized A well-organized medical lab will ensure that accidents and mishaps do not occur. A medical lab technician or a phlebotomist has to ensure that the samples and specimens that are collected are properly labeled and stored. In a case of wrong or faulty identification, the wrong diagnosis will lead to faulty treatment. Such grave errors often lead to lengthy lawsuits too. So you need to be very careful here. If your facility is in a busy hospital, there will always be an endless stream of patients filling in. Most patients will carry self-identifying tags, documents or badges. In other cases, you can ask for the details from the patient himself, or from an accompanying caregiver, family member or nurse. Once the specimen samples are collected, you are required to store them properly. Most bodily samples will need to be refrigerated if you do not have diagnostic or testing facilities in your lab. Sometimes patients bring in urine samples collected overnight or over a certain period. These specimens are usually collected from home using urine cups or with products having urine transfer tube. You will have to ensure that the sample is stored at the desired temperature and transported safely. Conclusion Medical diagnostic labs face several challenges in maintaining a clean and a safe working environment. If proper procedures are followed and quality safety protocols are implemented, this can be effectively achieved. (Image source)