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Going to Bed Hungry. Is it Okay or Not?

Going to Bed Hungry. Is it Okay or Not?

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It’s okay as long as you have consumed enough nutrition and vitamins throughout the day. 

Feeling the hunger pangs before hitting the bed happens under many circumstances. Some by choice, the others not. 

Reasons you Get Hungry Before Bed

Having irregular eating schedules can make you hungry close to bed. For instance, having a heavy lunch and skipping dinner and vice versa. Generally, it’s advised to have three main meals along with snacks in between. Sometimes, even your healthiest schedules can make you hungry. 

Then, if you’re cutting calories, following a restrictive diet or intermittent fasting, late night hunger is a common occurrence. Especially, if boundaries aren’t met in these different forms of diet.

Next, being tired all the time can trigger a hormone called ghrelin, which spikes up your food cravings. In addition to that, not getting enough sleep also leads to the triggering of a hormone called leptin. This can keep you hungry even after having a good meal. 

Note: Besides the above, malnutrition/undernutrition is also a reason to get hungry before sleep. This happens when you have no or less access to satiating food and consume less than 1800 calories a day. Aside from troubles with late night hunger and sleep, lack of nutrition can completely sabotage one’s physical and mental health. If you come across anyone having difficulties relating to this, help them out and direct them to a charity/non-profit organisation in your town. 

Side Effects of Going to Sleep Hungry

Sleeping is a peaceful activity so if you’re choosing to go to bed hungry and dissatisfied, it can be discomforting. This is mainly true if you are not preparing for a good dinner early at night. Here are a few side effects of skipping meals before bed. 

    1. Losing sleep: You won’t be able to sleep well, therefore, you are tired and the next day, your cravings skyrocket, you’re not eating well, and the cycle continues. 
    2. Gaining weight: If you think starving is the way to lose your weight, it’s incorrect. Depriving yourself of food all day can make you very hungry at night and you can end up eating a lot more before heading to bed. Aside from that,  late night eating can make your blood sugar rise up and lead to weight gain and other health concerns. 
    3. Losing muscle and shape: No matter how hard you workout to build strength and tone your body. If your nutrition game isn’t good enough, it will all come crashing down. Not giving your body enough protein and other necessary nutrients a couple of hours before sleep can be detrimental, especially in the long term. Why? At night, your body won’t have enough protein to convert to muscle, therefore, it will break down the existing muscles for energy. 
    4. Feeling weak: Your body is consuming a lot of energy around the clock. So, heading to bed hungry after a not-so-healthy meal isn’t going to work in your favour. Your body consumes energy even when you’re asleep therefore what you eat today will affect your energy level tomorrow. 

Should You Eat If You're Hungry before Bed?

It’s okay to choose to sleep over food IF you’ve eaten well throughout the day and feel a little bit hungry very close to bed. Your metabolism slows down and prepares for sleep around your regular bedtime so go with the flow and have a good night’s sleep. Also, having a meal right before sleeping can lead to indigestion, more calorie intake, and sleep-related problems. 

If you had an off day where you couldn’t eat on time, have your dinner, go for a walk and head to bed at least after 2 hours. Ideally, there should be a 3-hour gap between your dinner and bedtime. 

However, if you are about to sleep and hungry growling noises have started, it’s best not to sleep with discomfort. There are several healthy snacks that you can consume before bed and not have any issues with your sleep, stomach, and metabolism. 

What to Eat Before Sleeping?

Foods with amino acids: Eggs, chicken, fish, turkey, nuts

Whole grain foods: Crackers, cereal, bread

Aside from the above, kiwi, banana (with almond butter), protein smoothies, pumpkin seeds, yoghourt and green soybeans are great late-snacks!

going to bed hungry

What Foods to Avoid Before Sleeping?

Anything that is fried, greasy, spicy and sugar should be avoided. 

IMPORTANT: If you are following a healthy diet and eating pattern and still feeling very hungry close to bed on the regular, talk to a doctor. It could be related to your health, lifestyle or even any medications you consume. Via oDoc, this consultation can take place efficiently from the comfort of your home. Our network of highly-credible doctors and healthcare professionals are trained to assist you brilliantly that you wouldn’t even realise it’s a virtual appointment. Download the oDoc app here: 

Sources

  • Healthline
  • Cleveland Clinic

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Blog Article Featured Mental Health

Tired of the Blues? It Might Be a Clue for Depression.

Tired of the Blues? It Might Be a Clue for Depression.

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Everyone feels the blues at several points in their life. In fact, feeling sad is a normal human reaction. At the same time, it’s normal to be asking yourself if you’re just sad or depressed. Both essentially mean that you are feeling down and gloomy. Having said that, there’s a defining factor that separates general sadness from depression. 

What is Depression? How is Depression different from Sadness?

Depression is a form of chronic sadness that doesn’t last a day or two but weeks, months, years or even lifetime. With depression, you feel sad, hopeless and worthless along with other physical and mental symptoms. And if left untreated, it can creep into your life and affect your daily activities. Therefore, you’d not be able to function normally. Plus, this overwhelming feeling of darkness can drain the joy out of activities that you once liked. 

Symptoms of Depression

The signs of depression differ from one person to another. Keep in mind that the below symptoms are common human reactions. It’s important to identify with depression depending on how many of these signs you identify with and how long they last. 

Feelings of hopelessness: This will make you think that nothing will get better, and you may feel like you’re stuck in a rut. 

Loss of interest in daily activities: The hobbies, social activities or even your most beloved passion may feel like a burden. The spark isn’t there anymore.  

Changes in appetite: You will see a significant drop or gain in weight. Think of a change of more than 5% of body weight in a month. This is because you don’t feel like eating or you’re coping by eating. 

Shifts in sleep schedule: You either can’t fall asleep (insomnia) or oversleeping.

Adverse mood: You’re constantly feeling irritated, restless or even violent. All in all, everyone gets on your nerves and you always look and feel like you got up on the wrong side of the bed. 

Loss of energy: You are always tired and drained of energy. You are moving and talking slowly. Even the smallest tasks take a lot of time. 

Low self-esteem: “Stop blaming yourself” is what you hear everyone say to you because that’s all you do. You are too hard on yourself for everything and there’s a constant feeling of guilt even when you do nothing wrong. 

Clumsy behavior: You do things recklessly whether it’s driving or spending. 

Low Concentration: You have trouble focusing, making definite decisions, or even remembering things. 

Sudden aches and pains: There might be an increase in unexplained physical ailments such as headaches, back pain, aching muscles, and stomach pain.

These are the Symptoms-of-depression

Types of Depression

There are different folds of depression that can affect people at various stages of life. Being aware helps to understand any signs of depression better. 

Major Depressive Disorder: Symptoms that affect daily life and can impact you being your usual self. 

Persistent Depressive Disorder: Symptoms that can last for over two years even though symptoms aren’t intense like with Major Depressive Disorder. 

Manic Depression: The common negative depression symptoms that alternate with extreme sparks of joy or euphoria. 

Depressive Psychosis: Symptoms include hallucinations and losing complete touch with reality.  

Postpartum Depression: New mothers can develop a form of depression with mood swings, sleep troubles and anxiety. This usually begins within two to three after delivery and can last up to two weeks. Having said that, it can take as long as a year to show symptoms after childbirth. This is one of the most severe forms of depression, yet it’s often overlooked by many. 

Premenstrual Dysphoric Disorder: This is triggered by menstrual cycles and hormonal changes.

Seasonal Depression: The symptoms worsen depending on different weather conditions. This is mostly common around the colder months. 

Atypical Depression: When there are positive events happening in life, this disappears. However, the moment something makes a wrong turn, this returns. 

Situational Depression: This is a result of something specific such as loss of a loved one, heartbreak, illnesses, etc. And usually, even if these external factors resolve, the depression you developed due to it may not.

Taking Care of Yourself – Managing Depression

One of the worst sides of depression is the feeling that you are all alone in this. Remember, you are not alone.  We are all rooting for you. At this day and age, there is a combination of oral, behavioral treatments readily available to treat and it’s all going to be okay. Meanwhile, here are ways to take care of your mind, body and soul at all times. 

  • At least 30 minutes of physical activity. 
  • Maintaining a healthy sleep schedule. 
  • Consuming healthy meals on the regular. 
  • Staying hydrated, always.
  • Performing your best without pushing too hard. 
  • Connecting with like-minded people and learning from differences. 
  • Avoiding using alcohol, nicotine, or drugs, including medications not prescribed for you.

If you doubt you have depression, no matter how busy you are, get help today. You can talk to one of our psychologists or therapists via the oDoc app in the most convenient way possible. Download the oDoc app here: 

Sources:

  • Cleveland Clinic
  • CDC

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Blog Article Featured Sexual Health

How To Keep Going with Erectile Dysfunction: Causes and Treatments

How To Keep Going with Erectile Dysfunction: Causes and Treatments

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Erectile Dysfunction (ED) is a hard topic for many because it can be awkward to both experience and talk about it. However, it’s very common, especially among those who are above 40, and you’re not alone. Also, the details related to erectile dysfunctionalities are very direct so let’s jump straight into the facts. 

What is Erectile Dysfunction?

You have an erectile dysfunction when: 

  • You’re unable to get an erection. 
  • You’re unable to keep an erection for long. 
  • Your sexual desire has reduced. 

Usually, during sexual arousal, nerves release chemicals that direct blood flow to the penis. And it’s led into the soft muscular tissues. During an erection, the muscles relax and trap the blood flow. While the increased blood pressure in your penis chambers cause an erection. Therefore, your erection is a reflection of the blood level entering and exiting your penis. Any interruption in this process leads to erectile dysfunction. 

Erectile dysfunctionalities are nothing to worry about unless you’re experiencing on the regular.  

Erectile Dysfunction Causes

Usually, ED happens due to stress, tiredness and/or when you’ve had too much to drink. At times, it can even be a side effect for medications. 

However, if it happens regularly, it can be due to one of the following conditions. 

  • High blood sugar
  • High blood pressure
  • Cardiovascular diseases 
  • High cholesterol 
  • Smoking
  • Consuming lots of drugs or alcohol 
  • Obesity 
  • Lack of physical exercises 
  • Psychological issues such as anxiety, depression or extreme stress levels 
  • Hormonal changes

Erectile Dysfunction Complications

Since regular erectile dysfunction can be a symptom of a concerning (yet treatable) health condition, always take it as a sign to see your doctor. Failing to do so, can lead to many adverse situations such as: 

  • Worsening of any concerning health condition causing ED 
  • Loss of self esteem
  • Relationship problems
  • Unstable mental health 

To avoid any discomfort or serious developments, talk to a general practitioner.

Erectile Dysfunction Causes​

Erectile Dysfunction Diagnosis

If you find it embarrassing to have this conversation, remember it’s very normal to feel that way and a lot of people face it. In that case, oDoc consultations are perfect. It can be done via a video call and our highly professional team of doctors will make the experience feel like a breeze. 

Generally, the doctor would ask you a set of questions to understand the risk factors and where your health stands. Therefore, expect health history questions related to: 

  1. Use of prescription-drugs, over-the-counter drugs or supplements
  2. Use of any recreational drugs
  3. Consumption of alcohol
  4. Smoking habits
  5. Surgeries or radiation therapies surrounding the pelvic area
  6. Urinary problems
  7. Other treated and untreated health issues 

Besides that, they would also ask you questions related to your patter of erectile dysfunction like: 

  1. The frequency of the symptoms
  2. On how firm your penis during erections
  3. On any difficulty related to penetration
  4. Any problems with arousal or ejaculation 
  5. Satisfaction with your sex drive 
  6. Waking up or going to bed with erections 
  7. Discomfort or changes related to erections 

It’s imperative to choose a doctor who makes you feel safe and confident while assessing you. Therefore, ODoc always ensures to have the best healthcare professionals in terms of services and conduct to provide you the best medical care via your phone. Therefore, providing you with comfort at the best. 

After assessing your answers, your doctor may lead you to get blood tests, urinary samples, and other tests such as advanced erectile function tests to help diagnose.

Erectile Dysfunction Treatment

Depending on the cause of ED, your treatment will differ. It usually consists of taking your heart and vascular health along with lifestyle changes. In some cases, treatments include oral drugs, testosterone therapies, penile injections, intraurethral medication, vacuum erection devices, implants and surgeries. 

To avoid any complications with your treatment, take good care of your health, always. By eating well, exercising regularly, maintaining a healthy weight for your body, avoiding smoking and reducing the consumption of alcohol and any recreational drugs. And always take the early signs seriously and consult your doctor at the earliest. With oDoc, it’s convenient, efficient and you get the best medical service in the country. Download oDoc here. 

Sources:

  • WebMD
  • Mayo Clinic
  • Urology Health

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Blog Article Featured Sexual Health Women's Health

Menopause Brain Fog is real: A Simple Guide with Symptoms and Treatment

Menopause Brain Fog is real: A Simple Guide with Symptoms and Treatment

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Women in their 40s and 50s who are just entering the end of their menstrual cycle and the beginning of the menopause phase, watch out for brain fog. In Sri Lanka, menopauses kick in at around the age of 51. 

According to a study on cognition, Women in the last period cycle begin to score low on memory, motor function and attention. When menopause happens, it’s very normal to forget things. For instance, you will enter a room and wonder why. Your mind goes much in the middle of a conversation. Remembering simple things can start to become a task. The symptoms for menopause differ from one person to another, some women face night sweats, others weight gain or even a combination. 

Regardless, brain fog is quite a common visitor in the early days of menopause.

What is Brain Fog

What is Brain Fog?

Some call it ‘mental fatigue’. It’s a collection of cognitive symptoms such as forgetfulness, difficulty concentrating, inability to think clearly or problem solve, and confusion. 

But why? Scientists believe that hormonal changes have a part to play. So the levels of Estrogen, progesterone, follicles stimulating hormone, and luteinizing hormone are most likely the ones affecting your cognition. Perimenopause lasts for about four years, which means during that you’re your hormones can be a little unpredictable.  

Brain Fog Symptoms

Memory issues: Forgetfulness and can’t remember simple things.

Lack of clarity: Can get easily confused.

Poor concentration: The ability to zone out during important conversations and being distracted around the clock.

Inability to focus: Skills and tasks that require complete focus can struggle. For instance, like driving or carrying out a physical activity can get difficult.

Brain Fog Diagnosis

It can be normal for adults to shrug off these signs of brain fog as a part of aging and move on. That’s a terrible mistake.

 Firstly, age is just a number and doing your best to stay healthy is always equally important. So, if you feel you may have brain fog or even other symptoms of menopause hindering your day-to-day, consult a doctor as soon as possible. 

With oDoc, the task is simpler than you can imagine. All you need to do is schedule a call via the app and one of our highly credible doctors will help you out. Take a few minutes out of your day to get your assessment done and you will be on a healthy path. 

Even if it’s not menopause brain fog, you can find out what else is causing your mental fatigue. It could be depression or even an early symptom for dementia or Alzheimer. That can be scary but it can be contained or managed if it’s diagnosed at its early stages. 

Brain Fog Treatment

Generally, brain fog fades away with time. However, it can get severe by making you neglect your daily functions or forgetting familiar aspects of life. 

In that case, your doctor may direct you towards menopausal hormone therapy (MHT). It means you will be given low-dose estrogen or a mix of estrogen and progestin. This treatment focuses on many menopausal symptoms, not just brain fog. 

However, long -term use of estrogen comes with the risk of chronic diseases such as breast cancer, cardiovascular disease, and others. Therefore, always check with your doctor on how to avoid it and NEVER self-prescribe.

Brain Fog Prevention & Care

Any phase in life requires great care for health and well-being. Therefore, it’s of high importance to continue them to avoid health issues such as menopause brain fog. 

Stay physically active: Try a combination of cardiovascular activities and strength training. You can do cardio 30 minutes a day and have at least eight weightlifting exercises planned twice a week. 

Incorporate a healthy diet: Avoid low-density lipoprotein (LDL) cholesterol and consume more whole foods and healthy fat. Generally, it’s suggested to have a Mediterranean diet as it’s rich in Omega-3 fatty acids. 

Exercise your mind: Boost brain health by taking up a new hobby or challenging yourself with a cognitive task. 

Minimise stress: Make changes to bring down the stress level with meditation, yoga and regular breaks. 

Get enough sleep: Stick to a schedule as much as you can. Incorporate less screen time, heavy meals and caffeine before bedtime. 

If you need more clarification on diagnosing and/or preventing menopause brain fog, remember your doctor is only a call away. Download the oDoc app here: 

 

Sources:

  • Healthline
  • CDC

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Moisturizers and Hydrators aren’t the Same Thing—Here’s Why

Moisturizers and Hydrators aren’t the Same Thing—Here’s Why

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Your skin is the largest organ in your body, and it needs a lot of water to function smoothly. And when it doesn’t, you are affected by a slew of health concerns. In addition to that, your skin starts to look dry, parched and dull.

 To internally nourish your skin, your diet will have to improve with lots of water and gut-health friendly foods. In addition to that, a good skincare routine is key. On the topic of skincare and hydration, people often assume hydrators and moisturizers to do the same function. In reality, they are both different products. In this article, we will list their key differences and present you with a few recommendations.

Moisturizers Vs. Hydrators—the key difference

Both the products help to keep your skin plumped and prevent dehydration. 

SCIENCE BEHIND DEHYDRATED SKIN: When your skin’s natural protective barrier is adequately hydrated, our skin is protected against the harmful effects of external threats like pollution, bacteria, and mold. Also, the water content in the cells allows the skin to expand, plump, bounce back into form, and glow from the within. So, when there isn’t enough hydration locked around the skin barrier and within the cells, your skin becomes dry and irritated.

So how do these two products help to keep your skin hydrated?

Hydrators infuse your skin cells with water and improve the moisture content of your skin and its protective barrier. However, moisturizers don’t fill your skin with water, instead they work to lock the skin cells with the moisture that’s already present in your skin. These are two different ways of hydrating your skin. 

When to use Hydrators?

If your skin visibly feels dry and dehydrated, consider using a hydrator as they come with humectants that can attract water from the environment. Dehydrated skin looks dry, dull, and has fine lines and wrinkles. Also, it’s patchy and prone to itching. 

An important thing to know is being aware of your skin type. This way, you will be treating the right problem and not getting anything that will damage your skin composition. 

 

For instance, having natural dry skin and dehydrated skin are two different things. The latter is a condition when the skin cells run out of water. And some people naturally have dry skin, in that case, a hydrator alone isn’t the solution. So, how can you tell if your skin is dehydrated or just dry in its true nature? Dehydrated skin is often dull and flaky, that’s how you know. 

Using Hydrators for the skin

Hydrator Recommendations

Picture of Hydrators

According to dermatologists, some of the best hydrating ingredients for dehydrated skin are hyaluronic acid, squalene, snail mucin, ceramides and glycerin. Even lactic acid and citric acid are considered as hydrators. 

For the everyday glow, look for products with the best mix of hydrating ingredients including glycerin. Also, test out products with snail mucin as they are proven to give glass-like skin and this is one of K-beauty’s favourite ingredients.

On that note, if your skin type is sensitive or acne-prone, look for suitable hydrating serums for face creams. Usually water-based hydrators work effectively with sensitive or oily skin. 

There are water-based serums with glycerin to hydrate along with soothing ingredients such as jojoba and aloe. In addition to that, there are also other lightweight hydrator options that are packed with ceramides, so they can drench your skin while supporting your skin barrier. 

When to use moisturizers?

Moisturizers are oil-based products that will lock in the moisture into your skin, which is needed for that seamless hydrated look. So, if your skin is normal but isn’t plump or bright enough, you absolutely need to incorporate a moisturizer. 

Unlike the hydrators that are advised to use if your skin is very dehydrated and dry, using a moisturizer is key for any skin type. Even if your skin is completely fine, moisturizing face creams are must-haves to maintain the hydration level in your skin. 

Using Moisturizers for the skin

Moisturizer Recommendations

You can start with beginner-friendly drugstore products. Always look out for fragrance-free and hypoallergenic products that help your skin stay clear of any allergies. In addition to that, pick moisturizers that won’t block your pores by making sure they are non-comedogenic. 

It’s always best to opt for thick moisturizers for dry skin. It needs to be a rich moisturizer that locks in the moisture you need on a daily basis while keeping the skin barrier safe. Basically, your face cream needs to keep your skin glowy by moisturizing your skin without irritating it.

And if you are looking for moisturizers for oily skin, pick a lightweight moisturizing face cream made with water-based ingredients. There are plenty of moisturizers that work effortlessly on sensitive skin with a matte finish. Some of them even come with the benefit of sun protection and anti-ageing properties. Regardless, always wear SPF! 

Picture of a Moisturizers

Verdict

If you have to pick one between the moisturizer and hydrator, never skip the first one. Moisturizers are required to lock the everyday moisture in your skin and keep it plumped. However, it’s best to incorporate a hydrating product to make sure your skin is fed with hydrating properties, especially if you have dry skin. If it makes it easier, look at choosing products that give the benefit of moisture-locking moisturizers and hydrating hydrator serums, acids and ceramides. 

Skincare can be overwhelming so it’s best to consult a dermatologist who will provide a solution catering to your skin type, goals and budget. Via oDoc, all of this is possible in just one phone call. Download the app here: 

Source

  • Healthline

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