Relaxation is important for healthy sleep. It is the biological counterpart to the activities of the day. Go to sleep with relaxation.

Relaxation is essential for healthy sleep. Relaxation is the biological counterpart to the activities of the day. In the state of relaxation, the body releases the soothing feel-good hormone serotonin, which in the pineal gland is converted into the sleep and night hormone melatonin. Stress hormones such as adrenaline, however, are broken down.

It does not matter how you find relaxation. Some people do not need to try to relax at all. In view of the increasingly dense requirements and sensory overload, many people are now more and more difficult.

Relax – But Do Not Stimulate

Good for relaxing is a lot in which you feel comfortable. However, the restriction is that these activities should not be stimulating. If, for example, you feel well while exercising, you can certainly relax. On the other hand, sport stimulates the metabolism and circulation – and that can disturb your sleep. After exercising for evening relaxation, wait for 2 to 3 hours before going to sleep. In contrast to sports, the following suggestions for relaxation exercises are particularly suitable for half an hour before going to bed or the first few minutes in bed.

relaxation-techniques-for-a-peaceful-sleep

 

Relaxed By Switching Off: Daily Balance

If you can switch off, you can usually relax well too – and quickly get to sleep. If it is above all the thoughts of the next day that will not let you sleep, you should make a daily balance as part of your sleep ritual. In the evening, take 10 or 15 minutes to draw a conclusion from the past day. Take a look back in the form of a diary – or just summarize in a list what you did during the day – and what you could not do. Also, plan the next day. Write down what you want to do when, and how to do it best.

Why is that good? If you have a plan for the next day, you will not have to worry about what to expect in bed. Because you have prepared for the next day. Now you can relax – and in the morning gather the strength you need for the next day. And if you’re worried, remember your plan for the next day. And then turn around – and continue to sleep.

Falling Asleep With Relaxation Techniques

There are a variety of relaxation techniques that can help you get your sleep done. For example, progressive muscle relaxation, autogenic training, yoga or breathing exercises – Visit a course at your sports club or gym, in the health center in your city or ask your health insurance provider for appropriate providers. But often you do not even need such a course. In many cases, simple exercises help. If you try these exercises, please do not throw the shotgun after the first attempt. It takes between 4 and 10 attempts for the exercises to take effect – and you will find it easy to sleep.

With Resolutions Relaxed To Sleep

From the autogenic training borrowed are simple autosuggestions, with which you can relax and tune to sleep. Basically, this is a variation of sheep counting. They just do not count sheep, but repeat a calming thought. “I am calm and relaxed” or “My limbs become heavy” and “I am tired, very tired” are intentions that help you to sleep after some practice.

Relaxed In Sleep With Calm Breathing

Breathing allows you to control emotions in a targeted way. Not for nothing does it mean: first take a deep breath – before we make a thoughtless decision and do something that harms us or others unnecessarily. And just as you use your breath to calm yourself in the excitement or anger, you can do so before you go to sleep. In the ideal case, you do not need to do more than consciously perceive your breathing – and perhaps steer a bit.

Just breathe deeply through the nose into the abdomen. Whether you breathe in the stomach, check with your hands. Lay your hands relaxed on your stomach and feel the belly rise. After inhaling, exhale very slowly and slowly through the mouth again. Take a short break – and then inhale again through the nose until your hands lift. Many people fall asleep after a few strokes with this recessed abdominal breathing.

Combine Breathing And Intentions

You can combine deepened abdominal breathing with mental intentions. For example, when inhaling, think of “I breathe calm” and exhale “I exhale restlessness”. In autogenic training, such intentions are also called formulas. When choosing the right formula for you, you are free – it should only be reassuring.

 

 

Back pain again and again – and nothing helps? Then the symptoms could have a gynecological cause. The visit to the gynecologist brings clarity.

Back pain again and again – for weeks Vera Müller from Wiesbaden toiled around with it. What she does not know – the cause of her complaints is a gynecological disease. “In particular, pain that surrounds the groin, the sacrum, and the anterior abdominal wall like a belt is evidence of a gynecological cause,” Dr. Klaus König from the professional association of gynecologists (BVF) in Munich. “Back pain can also occur during pregnancy, during and after the hormone change during menopause. These include changes in the position of the uterus, gynecological tumors, chronic inflammation and diseases in the area of the small pelvis, “says the expert.

ask-your-gynecologist

Back pain again and again – fibroids can be to blame

Women should be aware if they have recurrent back pain that is cyclical and increases on the days before menstruation. Possible cause may be fibroids – benign tissue growths in or on the uterus. In most cases, the gynecologist suggests a hormone treatment with tablets in such cases. Gentle is a new therapy in which fibroids are starved: In the method known as myoma embolization are injected under local anesthesia sand beads sized plastic beads into the blood vessels. There they block the pathway for nutrient delivery, and the fibroid shrinks. The therapy is performed inpatient and paid by health insurance.

Again and again back pain? Endometriosis can also be a trigger

Gynecological back pain triggers include endometriosis. Here, parts of the uterus settle, for example, on the ovaries or in the abdomen. They always lead to back pain during and before menstruation. Depending on the location of the Endometrioseherde the growths of the endometrium can be surgically removed by the gynecologist or treated with hormones. In case of mild endometriosis, it is often helpful to take a birth control pill with a high proportion of progestogen

Gentle help against the pain

What helps if women always suffer back pain? Relief in acute cases promises a combination with the painkiller Paracetamol or a warm hay flower sack, which is placed on the stomach. Relaxation exercises such as QiGong or Tai Chi also help to relieve the pain and harmonize the body.

 

To determine and timely treatment of gynecological diseases in women often prescribed an analysis of hormones. In this case, the most commonly performed determination of the level of luteinizing hormone, progesterone, prolactin.

Luteinizing hormone (LH) belongs to adrenal hormones synthesized by the anterior pituitary gland. It is this hormone that stimulates the production of estrogens in the female body and regulates the secretion of progesterone and is directly involved in the formation of the yellow body.

Such an analysis for female sex hormones is mandatory if:

  • Decreased libido;
  • amenorrhea;
  • Infertility;
  • endometriosis;
  • Miscarriage;
  • Polycystic Ovary Syndrome;
  • Sexual Infantilism

Also often associated with such an analysis to determine the effectiveness of hormone therapy.

Like any submission of tests for the definition of female hormones, LH analysis requires preparation. Before taking the test at the level of LH, 72 hours before the procedure, women are advised to completely rule out physical activity and exercise. Blood is only taken on an empty stomach and on the 7th day of the menstrual cycle.

analysis-for-hormones-in-women

Normal indicators of this hormone for women differ and depend on the phase of the menstrual cycle. Thus, in the follicular phase, its concentration is 1.1-11.6 mU/ml, in the ovulation phase – 17-77. In the luteal phase, the concentration level does not exceed 14.7. It should also be noted that the intake of oral contraceptives reduces the level of this hormone to 8.0 mU/ml.

What is an analysis for progesterone?

Among the analyzes for female hormones, most often an analysis is performed to determine the level of progesterone in the blood. It is produced directly by the yellow body and is acutely necessary for the normal course of pregnancy. Progesterone prepares the preparation of the uterine endometrium, with which the fertilized egg can be implanted.

Such a blood test for female hormones may be prescribed if:

  • Violation of the menstrual cycle;
  • Determining the causes of infertility;
  • Assessment of the functional capacity of the placenta in the second trimester of the current pregnancy;
  • Diagnosis of an unbearable pregnancy.

The analysis is performed on the 22nd to 23rd day of menstruation of a woman’s cycle, while direct blood is done in the morning on an empty stomach. In cases where the girl is not tested in the morning, the fence can be done during the day, but not earlier than 6 hours after eating.

the hormone levels are different: 0.32-2.23 nmol/L – in the follicular phase and 6.99-56.63, – of the luteal.

What is the purpose of analyzing prolactin in the body?

The hormone prolactin participates directly in the process of formation and development of the mammary glands and stimulates the production of milk in them during lactation.

Such an analysis will be assigned if:

  • galactorrhea;
  • cyclic pain in the mammary glands;
  • breast disease;
  • Violation of ovulation and its absence;
  • Absence of monthly;
  • Diagnosis of infertility;
  • Injury of lactation after birth;

Before you take the test, the woman should exclude for one-day sexual contacts, as well as thermal influence on an organism (a bath, a sauna). In addition, stress conditions directly affect the level of the hormone prolactin in the blood.

A blood sample will be for 3 hours after the blood-as the woman woke up. Immediately before the procedure, you need to rest for 10-15 minutes in front of the office and calm down. The normal level of prolactin in women is 109-557 mU/l.

Thus, which tests are also performed for female hormones, a preparatory preparation for them is necessary.

 

Biochemical blood test – a method of blood testing, often used in therapy, rheumatology, gastroenterology and other fields of medicine. It is this laboratory analysis that most accurately reflects the health of systems and organs.

Glucose in the blood biochemistry

About a day after you have donated blood, get the results of biochemistry. They indicate the amount of the contents of various substances. It is quite difficult for a person without medical education to independently understand the results of the analysis. But today the interpretation of the analysis of blood biochemistry is always attached in the medical institutions.

biochemistry-of-the-blood-transcript

The sugar content in the blood is the index of carbohydrate metabolism. In the norm of glucose should not be more than 5.5 mmol/l and not less than 3.5 mmol/l. A steady increase in this indicator is most commonly observed when:

  • Cushing’s syndrome;
  • Diabetes;
  • permanent excessive physical exertion;
  • hyperthyroidism;
  • pheochromocytoma;
  • Diseases of the endocrine glands.

If you have a lower glucose level The general biochemistry of the blood, the decoding will indicate that you have an insulin overdose, a deficiency in the function of the endocrine glands or severe poisoning that is accompanied by liver damage.

Pigments in the biochemistry of the blood

In deciphering the blood test for biochemistry the amount of pigments – bilirubin direct and bilirubin total – is given. The standard of total bilirubin is 5-20 μmol/l. A strong change in this indicator is characteristic of various liver diseases (for example, hepatitis and cirrhosis), mechanical jaundice, poisoning, liver cancer, cholelithiasis, and vitamin B12 deficiency.

The norm of direct bilirubin is 0-3.4 μmol/l. If you have blood biochemistry and this indicator is higher, the decryption may indicate that you have the following:

  • Syphilis;
  • toxic or acute viral hepatitis;
  • cholecystitis;
  • infectious liver disease; 

Fats in biochemical blood analysis

If there is a violation of lipid metabolism in the blood, the content of lipids and/or their fractions (cholesterol esters and triglycerides) is increased. The interpretation of these indicators in the results of blood biochemistry assays is very important as they are very important for a correct assessment of the functional ability of the kidney and liver in a variety of diseases. Normally it should be:

  • Total cholesterol – 3.0-6.0 mmol/l;
  • Triglycerides 0.40-2.70 mmol/l (depending on age).

Water and mineral salts in blood biochemistry

There are several inorganic substances: potassium, folic acid, iron, calcium, magnesium, phosphorus, sodium, chlorine. Injuries of water-mineral metabolism of any kind are very commonly observed in severe and mild forms of diabetes mellitus, cirrhosis and heart problems.

Normally, the potassium level should be within 3.5-5.5 mmol/l. If there is an increase in its concentration, then the biochemistry of blood for women and men declares that this is hyperkalemia. This condition is characteristic of hemolysis, acute renal failure, dehydration, and adrenal insufficiency. A strong decrease in potassium content means Hypokalemia. This condition is a sign of impaired renal function, cystic fibrosis, an excess of hormones in the adrenal cortex.

In the analysis of blood biochemistry, the sodium standard is 136-145 mmol/l. An increase in this indicator usually indicates a violation of the function of the adrenal cortex or the pathology of the hypothalamus.

Normally chlorine in the blood ranges from 98-107 mmol/l. If the indicators are larger, the person may have dehydration, salicylate poisoning or adrenocortical dysfunction. However, the decrease in chloride content is observed with vomiting, a significant increase in fluid volume, and excessive sweating.

Hormones are substances that are produced by endocrine glands (thyroid, pancreas, gonads, pituitary, etc.) and participate in all processes in the body. These bioactive compounds determine the processes of growth, development, reproduction, metabolism, the appearance of a person, their character and their behavior depend on them.

The produced hormones go into the blood, where they are in certain concentrations and equilibrium with each other. Anomalies affect health and can lead to the defeat of various organs and systems. And it’s important not just the concentration of a hormone, but also its relationship to other types of hormones.

When is the blood test prescribed for hormones?

The blood test to determine the level of certain hormones and the hormonal background as a whole can be prescribed by almost any specialist:

  • Endocrinologist;
  • gynecologist;
  • A neuropathologist;
  • gastroenterologist;
  • Oncologist, etc.

This procedure allows you to identify a large number of different pathologies, even in the early stages prior to the manifestation of clinical signs.

The reason for this analysis may be suspected dysfunction of the glands of internal secretion or an increase in the size of the glands (eg, after ultrasound). Frequently check the number of hormones required if:

  • Acne;
  • Baldness;
  • increase in weight

A repeat study can be assigned to evaluate the effectiveness of the treatment.

blood-test-for-hormones

Preparing for the analysis of blood for hormones

To obtain high quality and reliable results should follow the recommendations set forth below for the analysis of blood for all hormones (thyroid stimulating hormone (TSH), sex, adrenals, thyroid, etc.):

  1. Two weeks prior to the study, all medications should be discontinued (except those whose receipt was agreed with the physician prior to analysis).
  2. Three days before the test you should stop using alcohol.
  3. 3-5 days before analysis, it is best to eat fatty, spicy and fried foods.
  4. 3 days before the analysis you have to give up playing sports and not allow a heavy physical effort.
  5. You can not smoke on the day of the study.
  6. Since the blood donation is done on an empty stomach for analysis, you should not eat 12 hours before the procedure (sometimes only clean water without gas is allowed).
  7. Immediately before the procedure, you should rest within 10-15 minutes, so as not to worry.

As the hormone level in women of the menstrual cycle, it is better to take the test for 5-7 days after the onset of menstruation. If you are planning to analyze the level of the hormone progesterone, it should be done on the 19-21 day of the cycle. Before performing a blood test for sex hormones, do not recommend gynecological examination, palpation of the mammary glands.

Decrypt the blood test for hormones

Decrypting the blood test for hormones can only be done by a qualified specialist who bases each patient on an individual approach, taking into account the characteristics of the organism, existing diseases, current therapy, and many other factors. It should be noted that the standards for the analysis of blood for hormones in different laboratories are different. This is due to the fact that different methods, equipment, reagents, holding time etc. can be used in the study. Therefore, if you need to conduct repeated analyzes, you should contact the same institution as you did for the first time, and in deciphering you should follow the standards used.