Influenza A (H1N1) FAQ

Foreign tourists wearing protective masks stand in the main Zocalo plaza in downtown Mexico City, Monday. (AP Photo/Enric Marti)

What is the A (H1N1) influenza?

It is a respiratory disease of pigs caused by type A strains of the influenza virus. It regularly causes high flu outbreaks in pigs but with low death rates. There are four main sub-types of the virus, but the most recent isolated influenza viruses from pigs have been H1N1 viruses.

How does it spread?

Influenza A (H1N1) viruses do not typically infect humans though they do occur through close proximity or contact with infected pigs or contaminated areas. Cases of human-to-human spread have been documented.

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What are the symptoms?

The symptoms are similar to those of regular flu:
- Fever
- Lethargy
- Runny nose
- Cough
- Sore throat
- Lack of appetite
- Vomiting and diarrhoea in some cases.

How common is the A (H1N1) flu infection in humans?

In the past reports of about one human A(H1N1) flu virus infection had been received every one to two years in the United States. From December 2005 till February 2009, 12 cases have been reported.

Has this strain of flu been seen before?

No. Flu mutates constantly, so it is common for new strains to emerge. Pigs can also be infected with both human and avian influenza, and the current circulating A (H1N1) flu strain appears to contain genetic elements from all three.

Can the A (H1N1) flu be treated with antiviral drugs and flu vaccine?

The A (H1N1) flu is resistant to two common drugs – Amantadine and Rimantadine. The A (H1N1) flu viruses are very different from human H1N1 viruses. Therefore, vaccines for human seasonal flu would not provide protection. However, a “seed vaccine” has been specifically tailored to this swine flu and will be manufactured if officials deem it necessary.

Can people catch A (H1N1) flu by eating pork?

No. The A (H1N1) influenza viruses are not transmitted by food. Eating properly handled and cooked pork and pork products is safe. Cooking pork to an internal temperature of 70ºC and above kills the swine flu virus.

How long is someone with the A (H1N1) flu considered contagious?

People with the A (H1N1) influenza virus infection should be considered potentially contagious as long as they are symptomatic; possibly for up to seven days following the onset of the illness. Children, especially younger children, might potentially be contagious for longer periods.

What can I do to protect myself from the A (H1N1) flu?

There is no vaccine available right now to protect against the A (H1N1) flu.

However, you can help prevent the spread of germs that cause respiratory illnesses like influenza by:

- Covering your nose and mouth with a disposable tissue or handkerchief when you cough or sneeze. Throw the tissue in the waste basket after you use it.

- Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners are also helpful

- Try to avoid close contact with sick people. - If you get sick with influenza, stay at home and limit contact with others to keep from infecting them.

- Avoid touching your eyes, nose or mouth.

- Consult your nearest healthcare facility if you think you have any of the symptoms.

Which countries have had cases of the A (H1N1) flu?

The World Health Organisation (WHO) has confirmed human cases of the A (H1N1) flu in Mexico, the United States, Canada and Spain. Only Mexico has reported deaths from the new strain.

Are there any travel restrictions or advisories for Malaysians?

The Health Ministry on April 27 advised Malaysians against travelling to certain places in the United States, Mexico and Canada which have been affected by the swine flu.

What precautions are in place in Malaysia?

- The Health Ministry’s operations room in Putrajaya has started a 24-hour monitoring of the situation. The public can call 03-8881 0200/300 for enquiries.

- Those returning from Latin American countries and found to have flu-like symptoms will be quarantined.

- Health Ministry officials are conducting health screenings on passengers arriving from the United States.

- Thermal scanners will be placed at international airports to speed up the screening process for A (H1N1) flu.

- Public and private medical practitioners have been instructed to report to the district health office any patient with influenza-like illnesses or severe pneumonia symptoms and who had travelled to the affected countries after April 17.

- Owners of the 797 pig farms nationwide have been ordered to immediately contact the nearest Veterinary Services Department office or the Animal Disease Control Centre if their workers or animals show symptoms linked to the A (H1N1) flu.

WHAT YOU NEED TO KNOW ABOUT SWINE FLU

Recently, swine influenza or "swine flu" has been in the headlines every time we read the news. World Health Organization (WHO) has raised the influenza pandemic warning to Phase 5. It means that there is human-to-human transmission at least two countries in one WHO region. "Swine flu viruses are NOT transmitted by food" How it started? Pigs can get influenza (flu), but usually resulting in low death rates. However, swine flu viruses are different from human flu viruses. Swine flu does not often infect humans but this recent outbreak is caused by a new swine flu virus that has spread from person to person, who has no direct contact with pigs. How do people catch the swine flu? Swine flu viruses can be spread via contact with infected pigs or contaminated areas. Cases of human-to-human spread have been documented. Apparently, the new swine flu virus spreads like regular flu from an infected person. It can also become airborne if an infected person cough or sneeze without covering his / her nose and mouth. What are the symptoms of swine flu? They are same as those of regular flu: - Fever - Lethargy - Runny nose - Cough - Sore throat - Lack of appetite - Vomiting and diarrhoea in some cases. Can swine flu be treated with antiviral drugs and flu vaccine? Since the H1N1 swine flu viruses aren't the same as human H1N1 viruses, vaccines for human seasonal flu would not provide any protection. The swine flu is resistant to two common drugs – Amantadine and Rimantadine. In that case, how is swine flu treated? Currently in Malaysia, there is no case reported yet. However in the U.S., tests show that the Tamiflu and Relenza is effective in preventing or treating swine flu, as recommended by their Centers for Disease Control and Prevention. However, many of the first people in the U.S. with lab-confirmed swine flu has recovered without treatment. Can people be affected by eating pork? Swine flu viruses are NOT transmitted by food. It is safe to consume properly handled and cooked pork and pork products. The swine flu virus will be killed when pork is cooked to an internal temperature of 70ºC and above. What can I do to protect myself from the swine flu? - Make sure you cover your nose and mouth with a disposable tissue or handkerchief when you cough or sneeze. - Wash your hands regularly with soap and water or an alcohol-based hand cleaner, especially after you cough or sneeze. - Avoid close contact with sick people. - Avoid touching your eyes, nose or mouth. - Go to the nearest hospital / clinic if you have any of the symptoms. Should I avoid overseas travel? The Health Ministry on April 27 advised Malaysians against traveling to certain places in the United States, Mexico and Canada which have been affected by the swine flu. What are the precautions being done currently in Malaysia? - The Health Ministry’s operations room in Putrajaya has started a 24-hour monitoring of the situation. The public can call 03-8881 0200/300 for enquiries. - Those returning from Latin American countries and found to have flu-like symptoms will be quarantined. - Health Ministry officials are conducting health screenings on passengers arriving from the United States. - Thermal scanners will be placed at international airports to speed up the screening process for swine flu. - Public and private medical practitioners have been instructed to report to the district health office any patient with influenza-like illnesses or severe pneumonia symptoms and who had traveled to the affected countries after April 17. - Owners of the 797 pig farms nationwide have been ordered to immediately contact the nearest Veterinary Services Department office or the Animal Disease Control Centre if their workers or animals show symptoms linked to the swine flu. Where can I get more information? For more information, please visit Health Ministry (www.moh.gov.my) or call the Ministry's hotline at (03) 8881-0200/300. Useful Links: World Health Organization Centers for Disease Control and Prevention Homeland Security Department WHO swine flu page Disclaimer: While every effort has been made to ensure accuracy of facts, the articles and information above must never be construed as giving professional health advice and as such Kurnia does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in the above article. Kurnia cannot be held responsible for any losses, injury or death resulting from the use of the above information.

HEALTH TIPS FOR SENIORS

Aging is a natural process and doesn't have to leave you feeling overwhelmed. A positive approach is very important to the aging process. Practicing good health can make you feel more comfortable as you greet the changes that come with aging. "You dehydrate faster now than when you were younger" Getting the proper nutrition and staying active are some ways to enhance your potential for successful aging and ensure you enjoy your golden years. Nutrition Proper nutrition and good eating habits are some of the key components for healthy aging. Good nutrition can prevent or delay the onset of many chronic illnesses such as osteoporosis, diabetes and heart disease. Nutritional needs of older people differ from those who are younger. As you age, your body's metabolism may be less efficient or slower. Also, there may be less absorption and greater excretion of nutrients. Hence, you need to eat more nutrient-dense food. Nutrient-dense food are those that provide substantial amounts of vitamins and minerals and relatively few calories such as whole-grains, vegetables and fruits. Another important part of good nutrition is getting adequate hydration. You dehydrate faster now than when you were younger and as you get older, you have lower levels of saliva and digestive juices. Water makes swallowing food easier, aids digestion and prevents constipation. Aging bodies also hold less water and some medications may cause water loss. Drink six to eight glasses of fluid daily, depending on your height and weight as bigger people require more fluid. Water can come from drinking water, fruit juices, milk and soups. Try to limit the amount of caffeinated drinks such as coffee and tea as they can cause you to lose body water. Have a drink available around mealtimes and take water breaks throughout the day. People often wonder whether it is necessary to take vitamin and mineral supplements. Unless directed by your doctor, vitamin and mineral supplements are rarely necessary if you eat enough food to meet your energy needs. It is also important that you do not use supplements in place of food or in extremely high amounts. Be sure to check with your doctor or dietitian before starting any dietary supplements or when you have specific health problems or changes. Physical Activity Exercise is important for all age groups, particularly for the elderly. Many older people do not exercise as they think of it as a chore, boring or disappointed by the lack of immediate results. Regular physical activity not only make you look and feel better, it can help your body function more effectively in many ways, protect you from chronic illnesses and lower your chances of injury. There are many types or exercise that you can do to enhance your level of physical activity. Choosing a type of exercise that is fun and enjoyable will enrich all aspects of your life and easily maintained over the long term. Walking is a great way to exercise. If you find it boring, walk together with a partner and carry on a conversation while you're walking. You can also try different exercise programs such as joining swimming or tai chi classes and taking up a hobby like gardening. Try to work on making exercise a regular part of your day and build on your daily routine. However, before starting an unfamiliar activity or new exercise program, you should always get help from your doctor to decide which type of exercise suits you best and discuss on any special conditions you might have. It is also important that if you feel pain or discomfort, you should stop the activity, take a break and consult your doctor. Disclaimer: While every effort has been made to ensure accuracy of facts, the articles and information above must never be construed as giving professional health advice and as such Kurnia does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in the above article. Kurnia cannot be held responsible for any losses, injury or death resulting from the use of the above information.

DRESSED FOR SUCCESS

In today's lifestyle, the whole point of dressing for work, even for men, has taken on a whole new meaning. To be professional, both men and women can opt for style and comfort, without compromising one or the other. "Many employees agree that an employee who feels comfortable with what they wear will be more focused in their work" Although the classic suit has not gone out of style, looking professional has over the years become more stylish, personable and versatile. This change in fashion is not merely a thirst for fashion, but a need for overcoming the hot and humid Asian weather. Wearing thick jackets for the women or suits for the men does not seem practical at all here. Depending on the type of industry you work in, work wear can range from casual to smart business casuals or formal all the way. Perhaps when needed, a suit or jacket for meetings is encouraged. Some companies encourage casual Fridays although torn jeans and baggy t-shirts are not a good idea. Smart casuals or official company t-shirts are the norm. Dressing down does not mean coming to the office decked in your slippers and shorts, but rather, something that looks smart and makes you feel comfortable is the ideal combination to dressing down. Many employees agree that an employee who feels comfortable with what they wear will be more focused in their work. On the other hand, if an employee feels trapped and hot in an uncomfortable suit or jacket, they are bound to find it hard to relax and get down to work. Create a winning wardrobe. A successful business casual look pairs items from traditional career wardrobe (jacket, button down shirts, blouses, classic shirts, etc) with comfortable classics (khakis, skirts, dress pants) to create a winning wardrobe. Use pieces from an existing wardrobe to mix and match with casual clothing. Develop savvy (knowledge). You have to read more about what business dress and business casual means. There are many books and magazines on the topic, fashion articles in the newspapers, fashion segments on television, and answers are to be found all over the Web. Window-shop. Go to the stores and window-shop to get a sense of the latest styles. Observe what the mannequins wear, particularly, at stores catering to business clothes. Window-shopping also permits you to observe what others are purchasing, and gives you an insight into what your office wardrobe, similar to other employees in your own organisation, are likely to set you back (financially) by. Casual does not mean sloppy. Clothing should be clean, ironed and without holes or worn areas. All work wear should be handled specially such as sending them for dry cleaning. This way, they not only last longer, they will definitely save you money on having to buy new clothes to replace worn ones. Keep the focus on the quality of work, not your fashion statement. Leave at home anything that you might wear to the gym or beach. Avoid clothing that are too revealing and remember that fads are usually inappropriate. T-shirts with messages or logos on them other than your company is probably not a good idea. Choose colours that not only compliment you, but those that are able to create a professional, updated and stylish impression. Pay attention to the fit of your clothing. Men's pants should break just above the shoe. Shirt-sleeves should reach just beyond the wrist (closer to the thumb) and show a bit of the cuff when wearing a jacket. Shirts should be buttoned comfortably without pinching or leaving gaps. Women who wear skirts to work should make sure that it's never too short. Unless you have super long legs, most skirts should preferably be 2 or 3 inches above your knee and no shorter. Pants should also be not too tight nor too baggy and should break above the ankle. Capri's or shorts should be saved for the weekends. Blouses or shirts should fit properly and not be too low cut or revealing. Dress to the occasion. Wear what fits according to your day's schedule. If you have a meeting scheduled with clients, you may wish to dress more traditionally. Perhaps keeping an extra jacket in the office for unexpected meetings is a good idea. Shoes worn to the office should be kept as simple as possible. Low heeled pumps or sandals for the ladies and black or brown leather shoes should generally suit most dress codes for both the men and ladies. Consult a personal shopper. When all else fails, don't feel embarrassed to enlist the help of an expert. Most popular and better-known clothing stores have "personal shoppers" or trained salespeople who are there to advise you. They will gladly help you choose and plan for a business wardrobe, paying particular attention to what is appropriate in your locale or region of the country. Make sure you explain a little about the background of your company and what is the general attire of your co-workers to the "personal shopper'. Trust your instincts. Male or female, reluctant shopper or not, experts say no matter what's appropriate, your chosen attire needs to fit well and you need to feel comfortable in it. If it doesn't, you need to keep looking. Shop around and try some stuff on. Use the mirror in the changing room to see what looks good to you and what feels appropriate on you. When you are finally satisfied, head to the cash register, settle your bill, and walk out. Conclusion? Buy clothes based on what you look good and feel comfortable in, not just what is fashionable for work.

HANDLING YOUR FIRST JOB

You've spent approximately the last sixteen years sitting in a classroom absorbing bits of knowledge. Every now and then you were tested to see how well you remembered that information. Occasionally, you had to write a research paper; sometimes quite an extensive one. Suddenly you are out of the safe haven of the classroom and thrust into the harsh reality of your first job. Deadlines are "tomorrow, at the latest." There are no formal exams, but you are being tested, everyday. The results come, not in report cards, but in performance reviews. "Learn what you need to know and don't pretend to know what you don't know" When you start a new job you're generally not in the company of others who are also new. You're the new kid on the block coming into a situation where relationships have already been formed. You're the only one who can't find the restroom, doesn't know where the supply room and mailroom are located, doesn't yet realize that the custodian wields all the real power, and doesn't know not to talk to the boss until she's had her first cup of coffee. Your first day First of all, congratulations on getting your first job! Feeling jittery? Here's what you can expect (and not expect) during the first few days of your first job in the real world. You will usually be required to attend a formal or informal orientation. This is where you will be introduced to the company, the building and employee policies. You may be asked to fill out paperwork for health insurance, life insurance and other employee benefits. Ask questions about your options; the human resources department or the person who hired you will have the answers. You may be asked to take a medical or physical exam. Some companies require you to do it before your first day. You will fill out tax forms. You will meet your fellow workers and various departments. You will be assigned to a work area, station or office. Your first week The first week on the job is your time to orient yourself. Find out who the key players are, and socialize with co-workers during lunch or after work. Find out what tools you need to do your job, and ask how you can get them. Ask questions! Introduce yourself to as many people as you can. It might help to identify the best workers- they serve as good role models and offer advice for your own success. Also pay close attention to the corporate culture by learning how things work within your company. Are relationships formal or friendly? Does everyone arrive early and stay late? Are lunch hours short or non-existent? Now it's time to dig in and do your job. To make a good impression, keep the following tips in mind. Always arrive on time, if not earlier. Stick to your lunch hour. Dress appropriately. Take your cue from your coworkers. Always listen and observe before jumping into anything. Be a team player. Pitch in to help out fellow workers whenever possible. Don't adopt a "that's not my job" attitude. Follow through on assignments and take pride in your accomplishments. Be willing to take on challenging assignments. Be responsible, on time and dependable. Remember deadlines. Mind your manners. Do not take time off until you have earned the right to do so. Stay away from office gossip. Avoid contributing to it and being a target of one. Learn what you need to know and don't pretend to know what you don't know. Be wary of the office troublemaker. You'll soon know who they are. That first week of a new job can be physically and emotionally exhausting. After you've been working awhile, you'll find you are being judged primarily by your job performance. You may think it's a money thing for your employer and that is, of course, true; but it isn't the only reason. By keeping up the good work, you'll find it working in your favour- this could mean advancing within the company or getting a good reference when you seek your next job. Remember, you are an important spoke in the wheel that makes the organisation run.

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Before embarking on a journey, it is our duty to ensure that we bring along all the essential documents besides other necessities. Here is a checklist of important items for your holidays or business trips, whether it is across lands or down by the beach.

"Certain countries have restrictions on the amount of currency you may bring in or out of the country" International passport of at least six month's validity date. Visa if required for travel to a particular country. Check with your travel agent or directly with the embassy or high ommission of the country concerned. Vaccination Some countries require a valid certification of inoculation against certain disease for instance, African countries like Cameroon requires a show of a certification of inoculation against yellow fever. Check with the relevant high commission or embassy for details. Medical clearance form A form filled up by a doctor verifying your fitness for travel. This is required if you are pregnant, asthmatic, carrying contagious disease, suffering from any ailment or when you require special medical assistance. This form is available at the airline ticketing office. The form is to be submitted to the ticketing office and verified by the airline doctor before the ticketing office confirms your fitness to travel. Customs Check with your travel agent or airline on things that can be brought in or out of a designated country and what are the duty free allowances. These items need to be declared and examined by custom officers at the airport custom checkpoints. Currency Certain countries have restrictions on the amount of currency you may bring in or out of the country. Check with your travel agent before you embark on your trip. Map or brochures These are handy as they provide information about your destination, places of interest, customs, restaurants, dos and don'ts, as well as providing directions for you to move around on your own. Multi-vitamins and medication Fill them in a daily dose pill box so you don't forget to take them. You don't want to ruin a perfect holiday by falling sick. If you need to bring some medication, do get a letter from your doctor explaining your health condition and the required medication. First aid kit It is recommended to pack a first aid kit with items such as band aids, disinfectants, pain killer and influenza medicines. It may be difficult to find medicine when you're traveling. Travel insurance This may be the last thing you want to think about but it is better to be prepared for any contingencies such as delays, lost baggage, accidents or sickness, and travel with a peace of mind. Check out Kurnia Care Tavel Insurance and Traveller's Personal Accident Insurance. "

TRAVEL FOR THE BUDGET CONSCIOUS

Unless you are rich and famous, travelling abroad or locally can be a very expensive venture. Planning a holiday is difficult, especially if, for example, you are a student on a budget or someone who plans to travel with a large family. First thing you should always do: plan early. Read on for more tips on how to save money while on holiday. "Decide on the purpose of your trip" Book early Decide early now on how, where and when you want to travel. Scout around for packages that meet your criteria and book one. By booking your holiday early, you not only allow airlines to identify forward booking, you also allow them to initiate tactical offers like early-bird specials. Waiting could cost you money. Examine the package Check the terms and conditions. For example, certain deals are only valid for up to a certain date (6 months usually). When prices are low, something has to give. The cheaper the fare, the more stringent the conditions. Also, look at what is included and compare them with other offers. A cheap deal may mean staying in a three star hotel in a seedy part of town. Although that may be okay with some people, it might not be suitable for a family with young children. It's an unhealthy trend when a holiday package focuses on price. If the content of a holiday package is bad, then it is not much of a holiday. Never discount a package just because it is expensive. Do your research and consult your travel agent Decide on the purpose of your trip. Are you looking for a leisurely holiday at the beach or a cultural/ historical one in an old city? What is your budget? Do you want a FIT (Free and Independent Traveler) holiday or are you okay with traveling in a big group? Will you be traveling with senior citizens or young children? If it is a family outing, check whether the hotel has facilities that cater to children. Discuss these issues with your travel agent so that it is easier to fulfill your needs and meet your expectations. Take note of off-peak periods Demand exceeds supply during the peak periods, and naturally, airfares and room rates go sky high. If you want to travel cheap, take advantage of the lull between peak periods, or the "shoulder periods". For example, if you visit Australia in winter, you will not have to fight for flights and rooms. If you are going local, bear in mind that Malaysia is popular with overseas holidaymakers during the months of June to September. School holidays are also a big no-no if you want to travel cheap. Look for options While South Korea has been positioned as a skiing destination in winter, it is not the only such destination. To avoid the crowd and exorbitant prices, you could go elsewhere such as the mountain areas in China or India. Places that are really popular are usually chock full of tourists and barely enough room to enjoy yourself. Make use of the Internet The Internet is a treasure throve of information. If you want to check the quality of a hotel noted in your tour package, you could do so if the hotel has a website online. Some resorts even have logs made by visitors; so read what they have to say. FIT travelers also plan their holidays, booking plans, rooms and flights through the Internet. Going to travel websites may also be useful because many of them offer traveling tips or warnings from people who have traveled to a certain destination. If you have the time, surf around and find out the best price and deals and make comparisons.

GETTING A GOOD NIGHT'S SLEEP

Going to sleep is one of the most wonderful sensation a person can have. However, it is estimated that millions of people around the world suffer from insomnia and have trouble getting quality night sleep. This is the beginning of sleep-anxiety where the mere worrying about getting enough sleep will keep you awake all night. Left untreated, these sleep disorders can turn into long-term problems that will adversely affect the quality of your life. "You should have your dinner at least 3 hours before bedtime because a digesting stomach will not let you sleep." Why do we need sleep? It is yet to be discovered the full benefits of sleep. It is generally thought however, that sleep is a regenerating process that restores the body's energy supplies. Most repair work is also done during sleep where damages or torn body tissues are rebuilt. Mental energy is also restored, hence the saying that if you sleep on a problem, you will find a solution when you wake up. When deprived of sleep, you become moody and less coordinated, make more mistakes and is more prone to illnesses. What is Insomnia? Insomnia is inadequate or poor quality sleep due to one or more of the following: Difficulty in falling asleep Waking up frequently during the night with difficulty returning to sleep Waking up too early in the morning Unrefreshing sleep It may cause problems during the day, such as tiredness, lack of energy, difficulty concentrating and irritability. Types of Insomnia Transient - lasts from one night to a few days Intermittent - lasts a few days to a few weeks Chronic - lasts a few weeks to a few months What causes Insomnia? Transient and intermittent insomnia generally occur in people who are temporarily experiencing one or more of the following: stress, environmental noise, extreme temperatures, varying bedtimes, changing work shifts, and the side effects of medication. Chronic insomnia is more complex and may be due to a combination of factors including underlying physical or mental disorders. One of the most common causes of chronic insomnia is depression. Other underlying causes include heart problems, breathing disorders, kidney disease, asthma, Parkinson's disease and arthritis. Chronic insomnia may also be due to behavioral factors including the misuse of caffeine, cigarettes, alcohol or other substances, disrupted sleep/wake cycles, excessive napping in the daytime, and chronic stress. Some behaviors may prolong existing insomnia, and may be responsible for causing the sleep problem in the first place: expecting and worrying about difficulty sleeping, taking excessive amounts of caffeine, consuming alcohol or smoking before bedtime, excessive napping in the daytime, and irregular or continually disrupted sleep/wake schedules. Stopping these behaviors may eliminate the insomnia altogether. What is the treatment? Transient and intermittent insomnia may not require treatment since they last only a few days at a time. However, for some people who experience daytime sleepiness and impaired performance as a result of transient insomnia, the use of short-acting sleeping pills may improve sleep and alertness the following day. As with any medication, there are potential side effects. Treatment for diagnosed chronic insomnia includes identifying behaviors that may worsen insomnia. by stopping or reducing them. Sleeping pills may be used (although the long-term use of sleeping pills for chronic insomnia is controversial) with behavioral techniques such as relaxation therapy, sleep restriction therapy and reconditioning to improve sleep. Contact your family doctor for further advice. Food A diet that promotes health naturally promotes good sleep. Replace instant foods such as canned foods and preserved items with fresh wholesome foods. Instant foods additives such as sugar, salt, coloring and flavorings stimulate the body into hyperactivity. Insomnia sufferers should take more Vitamin B found in whole meal breads and brown rice because it is known to alleviate symptoms. You should also have your dinner at least 3 hours before bedtime because a digesting stomach will not let you sleep. Exercise Sleep is a body's natural response to tiredness. By building exercise into your daily routine, you help yourself sleep better because it releases tension in the muscles and nerves. Avoid exercising late in the evening or at night however, because raised adrenaline will keep you awake throughout the night. If it is the only time you can exercise, choose deep relaxation exercises such as yoga or t'ai chi. Environment If you live in a city and you find the environment too noisy, opt to move to a quieter area or sleep in a room with less exposure to noise. Use curtains to block out the noise or light from windows and close your room door if it helps. Sleeping Habits Modern living plays a big part in meddling with our sleeping schedules. Due to work and our need for entertainment, most people have irregular sleeping habits. Sleep researchers suggest waking up at the same time each day regardless of how many hours you got to sleep the night before. Replacing sleep debts on weekends also do not work- you just end up more tired than before! Emotional Distress When your mind is not in peace, it is next to impossible to sleep. Anxiety, resentment, jealousy, guilt and grief are negative feelings that can ruin sleep. If you suffer from depression, you are likely to suffer from insomnia. Advising an insomniac to leave all their troubles before going to bed is easier said than done. Learning how to do this takes practice and a commitment to improve one's waking life. Re-orientate your long-term plans and always reassure yourself that things are never as bad as they seem. Substance Abuse Relying on quick fixes to banish stress can be another sleep hazard. It is ironic how we load ourselves up with cigarettes and coffee in the daytime to keep us awake and turning to alcohol and sedatives to go to sleep at night. Notorious sleep- thieves such as caffeine and smoking keeps you awake, edgy and anxious by triggering adrenaline and stimulating the nervous system. Illness and Medication Having illnesses such as breathing problems and pain can affect the quality of your sleep. Medications such as those used for arthritis can actually cause insomnia in some people. Find out the side effects of the medication or drug that you are using and whether there are alternative medication that you can take for your condition. When to seek help? It's important to ask for help if you are having sleep problems. You should consider getting medical advice if your sleep has been disturbed at least several times over the past month, or if sleep problems interfere with the way you feel or function during the day. Your doctor will evaluate your general health and ask about your usual sleep habits. Sometimes all that is needed is helpful advice.