Sleeping With Even A Small Amount Of Light May Harm Your Health, Study Says.

 Sleeping With Even A Small Amount Of Light May Harm Your Health, Study Says

Sleeping with even a small amount of light may harm your health, study says

Heart rate typically drops at night, slowing down as the the brain is busy repairing and rejuvenating the body. An elevated heart rate at night has been shown in numerous studies to be a risk factor for future heart disease and early death.

Sleeping for only one night with a dim light, such as a TV set with the sound off, raised the blood sugar and heart rate of healthy young people participating in a sleep lab experiment, a new study found.

The dim light entered the eyelids and disrupted sleep despite the fact that participants slept with their eyes closed, said study author Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine at Northwestern University Feinberg School of Medicine.

Heart rate typically drops at night, slowing down as the the brain is busy repairing and rejuvenating the body. An elevated heart rate at night has been shown in numerous studies to be a risk factor for future heart disease and early death.

High blood sugar levels are a sign of insulin resistance, where the body stops using glucose properly and the pancreas goes into overdrive, flooding the body with extra insulin to overcompensate until it eventually loses its ability to do so. Over time, insulin resistance can ultimately lead to Type 2 diabetes.

Sleeping with eyes closed

Prior research has shown an association between artificial light at night and weight gain and obesity, disruptions in metabolic function, insulin secretion and the development of diabetes, and cardiovascular risk factors.

"Why would sleeping with your lights on affect your metabolism? Could that explain why there is a higher prevalence of diabetes or obesity (in society)?" Zee asked.

Zee and her team took 20 healthy people in their 20s and had them spend two nights in a sleep lab. The first night was spent in a darkened room where "you wouldn't be able to see much, if anything, when your eyes were open," Zee said.

All of the study participants were connected to devices monitoring a number of objective measures of sleep quality. So data could be gathered with minimal interference, they slept with an IV with long tubes that snake across the room and through a hole to the researcher's side of the lab. The blood was drawn without ever touching the slumbering participants.

"We recorded the brainwaves and could tell what sleep stage the person was in," Zee said. "We recorded their breathing, their heart rate, their EKG, and we also drew blood from them to measure melatonin levels while they were sleeping." Melatonin is a hormone that regulates the body's circadian rhythm, or sleep and wake body clock.

A randomized portion of the group repeated that same light level for a second night in the lab, while another group slept with a dim overhead light with a glow roughly equivalent to "a very, very dark, cloudy day or street lights coming in through a window," Zee said.

"Now these people were asleep with their eyelids closed," she explained. "In the literature the estimation is that about 5% to 10% of the light in the environment would actually get through the closed lid to the eye, so this is really not a lot of light."

Yet even that tiny amount of light created a deficit of slow wave and rapid eye movement sleep, the stages of slumber in which most cellular renewal occurs, Zee said.

In addition, heart rate was higher, insulin resistance rose, and the sympathetic (fight or flight) and parasympathetic (rest and relax) nervous systems were unbalanced, which has been linked to higher blood pressure in healthy people.

The light was not bright enough, however, to lower levels of melatonin in the body, Zee added. The study was published Monday in the journal of the Proceedings of the National Academy of Sciences.

What to do?

What advice would Zee give people based on her study and existing research in the field? Close your blinds and curtains, turn off all the lights, and consider using a sleep mask.

"I think the strength of the evidence is that you should clearly pay attention to the light in your bedroom," she said. "Make sure that you start dimming your lights at least an hour or two before you go to bed to prepare your environment for sleep."

If you buy only one weighted blanket, make it Bearaby's Cotton Napper (CNN Underscored))

If you buy only one weighted blanket, make it Bearaby's Cotton Napper (CNN Underscored))

Check your bedroom for sources of light that are not necessary, she added. If a night light is needed, keep it dim and at floor level, "so that it's more reflected rather than right next to your eye or bed level," she suggested.

Also be aware of the type of light you have in your bedroom, she added, and ban any lights in the blue spectrum, such as those emitted by electronic devices like televisions, smartphones, tablets and laptops.

"Blue light is the most stimulating type of light," Zee said. "If you have to have a light on for safety reasons change the color. You want to choose lights that have more reddish or brownish tones."

LED lights can be purchased in any color, including red and brownish tones.

Waxaan maanta ka hadlaynaa cashar muhiim u ah haweenka kaasoo ku saabsan mawduuc fikrad buuxda aan laga haysan, taasoo keenta mararka qaar inay ka faa'idaystaan qowleysatada caafimaad si ay uga beec mushtaraan daawooyinkooda iyagoona welwel iyo isku-buuq ku fura haweenka.

 #Bismillah,

Waxaan maanta ka hadlaynaa cashar muhiim u ah haweenka kaasoo ku saabsan mawduuc fikrad buuxda aan laga haysan, taasoo keenta mararka qaar inay ka faa'idaystaan qowleysatada caafimaad si ay uga beec mushtaraan daawooyinkooda iyagoona welwel iyo isku-buuq ku fura haweenka.

Haweenka wuxuu Alle ku abuuray ugxamo ku keydsan ugxan sidaha, ugxamahaas hadafkoodu waa in la bacrimiyo xilliga uurka, sidaasne ay haweentu uur ku qaaddo.

Ogow ugxan cusub ma samaysanto!:

Haweenku way ku dhashaan tiradii ugxanta ee Alle ugu talagalay, haweenku awood uma lahan inuu jirkoodu sameeyo ugxan cusub, mana jirto daawo kordhinaysa tirakoobka ugxanta ee Alle ku abuuray dumarka, waxaa lagu qiyaasaa in ugxansidaha ay ku jiraan 1 ama 2 milyan oo ugxan, wixii markaa ka dambeeyo illaa ay haweentu ka dhalmo dayso, ugxanteedu way sii yaraataa. inta ay ka qaangaarayso gabadhu, bil walba wuxuu Alle ugu talagalay inay wayso 11,000 oo ugxan, waana arrin ay haweentu ka wada siman yihiin. Markay gabadhu qaangaarto waxaa u hara qiyaas ahaan 300,000 oo ugxan.

300 illaa 400 ugxan kaliya ayuu ugxan sidaha soo dayn karaa oo bacrismi kara ama caado isku badali kara inta ay haweentu nooshahay, kullamaa da'da haweentu ay sii kororto, ugxantu way sii yaraataa, markay ugxantu dhamaato, haweentu waxay gashaa xilliga dhalmodayska inkastoo haweenku ay ku kala hormari karaan.

 

Tirada ugxanta ee ku keydsan ugxansidaha waxaa afka qalaad lagu dhahaa "Ovarian Reserve" ama "Keydka Ugxanta", waxaana jiro baaritaanno kala duwan oo lagu ogaan karo tirada iyo tayada ugxanta maadaama ay jiraan cudurro dhowr ah oo hoos u dhigi kara tirada iyo tayada ugxanta markii laga reebo da'da sida aan hoos ku faahfaahin doonno.

#Sidee_ayuu_ugxan-sidaha u shaqeeyaa?

Ugxansiduhu wuxuu muhiim u yahay soo saarista ama soo tuurista ugxanta si loo bacrimiyo, xaaladaas oo loo yaqaano "Ovulation", haddii ugxantaas la soo daayay ay fursad u hesho in la kulanto shahwada ragga way bacrisantaa, halkaasne uur ayaa ka dhasho, haddii ay taasi suura gali wayso, caado ayay isku badashaa.

Habdhiska taranka haweenka waxaa xakameeyo hormoonno dhowr ah oo qaarkood laga soo daayo maskaxda, qaarka kalane laga soo daayo ugxansidaha, hormoonadaas oo la isku daray waxay sameeyaan waxa loo yaqaano "meertada taranka" ama waxa loo yaqaano "reproductive cycle" maadaama ay haweentu marto marxalado taran oo kala duwan bil walba.

Meertada taranka wuxuu qaataa 24 illaa 35 maalmood, waqtigaas gudihiisa ayay ku qaangaartaa ugxanta oo ay diyaar u noqotaa in la bacrimiyo.

Illaa 5 hormoon ayaa xakameeyo meertada taranka haweenka waxaana loo kala yaqaanaa "GnRH, FSH, LH, Estrogen iyo Progesterone" sadaxda kore waxaa laga soo daayaa qanjir maskaxda ku yaallo, labada hoosane waxaa laga soo daayaa ugxansidaha laftirkiisa.

5-taas hormoon way isla shaqeeyaan, marna kuwaa kacsan, marne kuwaa hooseeya, waxayna ku xiran tahay marxalada ay haweentu kaga sugan tahay meertada taranka ee bishaas. marka hadduu khalkhal ka dhaco isu-dheelli tirka hormoonadaan waxaa dhaca in caadadu ay wareerto ama haweentu ay uur yeelan wayso, waana sababaha ugu weyn ee haweenku u raadsadaan talo dhakhtar.

Sidee loo baaraa tirada ama tayada keedka ugxanta?

4 baaritaan ayaa lagu ogaan karaa arintaas oo kala ah:

Hormoonka FSH: waa hormoonka u qaabilsan kobcinta ugxanta, waa baaritaan laga baaro dhiigga, haddii baaritaanka uu sheego in hormoonka uu aad u kacsan yahay oo uu dhaafay heerkii loogu tala galalay waxay tilmaan u tahay in ugxansidaha uu si daciif ah u shaqeynayo, hormoonkane sidaa u batay si uu uga shaqeysiiyo, xaaladahaan oo kale haweentu waxay u baahan tahay daawo kobciso ugxan sidaha si ugxantu diyaar ugu noqoto in la bacrimin karo. baaritaankaan shaqo kuma laha tirada ugxantaada ee tayada ugxanta ayaa looga qiyaas qaadan karaa, waana baaritaan shaybaarrada dalka ka jiro laga wada heli karo.

Hormoonka Estrogen: wuxuu ka mid yahay 5-tii hormoon ee shaqada ku lahaa ugxanta, wuxuu qaabilsan yahay xakameynta caafimaadka ugxanta ku jira ugxansidaha, hadduu hormoonkaan uu dhaafsiisan yahay heerkii loogu talagalay isagane wuxuu tilmaan u noqon karaa in ugxantu tiradeedu ay yaraatay ama tayadeedu ay hooseyso, laakiin maahan baaritaan lagu tirin karo keydka ugxan-sidahaaga, waana baaritaan laga heli karo shaybaarrada dalka ka jira.

Hormoonka AMH: Waa hormoon aanan ka tirsanayn 5-tii hormoon ee aan kor ku soo tilmaannay, waxaana magaciisa laga soo gaabiyay "Anti-Müllerian Hormone", waana baaritaanka ugu fiican ee maanta dunida ka jiro taasoo lagu qiyaasi karo tirada keydka ugxanta ee haweenka ku hartay laakiin maahan baaritaan sheybaar kasta laga helo, dalkane ma yaallo, waxaa kaloo baaritaankaan lagu ogaan karaa in haweentu ay gashay xilligii dhalmodeyska ama ay uur qaadi karto, midda kale baaritaankaan wuxuu wataa qiyaas la isla yaqaanno oo laga rabo inaysan ka yaraan ugxanta iyadoo da' walba loo fiirinayo, haddii tirada da'daada loogu tala galay ay ka yaraato inta baaritaanka uu soo sheegay waxaad u baahan kartaa in gacan lagu rimiyo ugxanta oo aadan si dabiici ah uurka u qaadi karin inuu si kale Alle idmo mooyee.

Kumbuyuutarka hoosta laga geliyo dumarka ee loo yaqaano "Vaginal Ultrasound": Kumbuyuutarkaan markii hoosta laga geliyo dumarka wuxuu awood u leeyahay inuu gaaro minka iyo ugxansidaha, waxaana lagu arki karaa tirada ugxanta kobcisan, taasoo qiyaas ahaan la arki 10 illaa 20 ugxan, haddii tiradu intaas ka yaraato, waxay tilmaan u noqon kartaa in tirakoobka ugxantaadu ay yar tahay ama yaraanayso khaasatan haddii aad ka cabanaysid uur-qaadis la'aan, baaritaankaan markii sidaan loo sameynayo waxaa loo yaqaano "Baaritaanka AFC", lagana soo gaabiyay "Antral Follicle Count". Ogow kumbuyuutar caloosha korkeeda lagaa saaro laguma ogaan karo tirada ugxantaada, waana arrin ay dadka badankood fahansanayn.

Yaa baaritaannadaan akhrin karo ama tala ka bixin karo?

Waa muhiim in aad la kulantaa dhakhtar ku takhassusay cudurrada haweenka si uu baaritaannadaan kuugu diro, talane kaaga siiyo, sababtoo ah baaritaannadaan xilliyada la dirayo iyo in go'aan lagu dhisi karo waxay ku xiran tahay in qofka kaa baarayo aqoon u leeyahay, laakiin waxaa dhibaato ah in baaritaannadaan uu kuu diro qof aan aqoon u lahayn, jawaabta soo baxdane aan talo haboon kaa siin karin, waana dhibka ugu badan ee haweenka qaar heysto, tusaale ahaan baaritaannada kor aan ku soo xusay markii laga reebo kan ugu hooseeyo ee "AFC" waxaa la sameeyaa xilliga caadada ay haweentu ku jirto khaasatan maalinta 3-aad, maalmaha kale haddii lagaa qaado, jawaabta warbixin badan laguma dhisi karo khaasatan haddii aad baaraysid awoodda tarankaaga "Fertility Testing".

#Gunaanud

Waxaan filayaa akhrintaan dheer kadib inaad fikrad kooban ka haysatid baaritaannada lagu baaro keydka ugxanta dumarka tiro ahaan iyo tayo ahaan labaduba, laakiin ogow inay jiraan baaritaanno kale oo lagu ogaado cilladaha keeni karo inaad uur qaadi waysid ama isku aragtid dilan joogto ah ama soo laalaabto.

Cilladaha kale ee ugu badan ee uur la'aanta keeno waxaa ka mid ah tubooyinka oo xirma oo iyadane nasiib xumo aan loo baarin qaabka saxda ah ee loogu talagaley io sababo bdn oo kale

Alle wuxuu na faray dadaal intii karaankeenna ah inaad raadinno talo iyo baaris wixii aad caafimaad ku heli kartid.

Adequacy of Antiviral Agents against the SARS-CoV-2 Omicron Subvariant BA.2

 Adequacy of Antiviral Agents against the SARS-CoV-2 Omicron Subvariant BA.2

TO THE EDITOR:

The omicron (B.1.1.529) variation of extreme intense respiratory condition Covid 2 (SARS-CoV-2), which is answerable for Covid illness 2019 (Covid-19), has spread quickly all over the planet and has proactively turned into the overwhelming variation coursing in numerous nations. As of February 2022, omicron variations have been isolated into four unmistakable sublineages: BA.1, BA.1.1, BA.2, and BA.3.1 Most circling omicron variations have a place with sublineage BA.1; nonetheless, in Denmark, India, and the Philippines, the sublineage BA.2 is presently becoming dominant.2

As contrasted and the Wuhan/Hu-1/2019 reference strain, the sublineage BA.2 of the omicron variation has 16 amino corrosive replacements in the receptor-restricting space of the spike (S) protein of SARS-CoV-2,2 which is the essential objective for monoclonal counter acting agent based treatment. The BA.2 and BA.1 variations share 12 of these 16 replacements; notwithstanding, BA.2 has four replacements in the receptor-restricting area (i.e., S371F, T376A, D405N, and R408S) that contrast from those in BA.1. These discoveries recommend that there might be contrasts in the viability of monoclonal antibodies against these different omicron sublineages.

Appropriately, we analyzed the killing capacity of restorative monoclonal antibodies that have been endorsed by the Food and Drug Administration, separately and in blend, against the omicron BA.2 subvariant hCoV-19/Japan/UT-NCD1288-2N/2022 (omicron/BA.2; NCD1288), which was disengaged from an in explorer Japan from India. Entire genome sequencing examination of the NCD1288 infection stock affirmed that it had the 16 replacements that are normal for the omicron variation in the receptor-restricting area of the S protein, as contrasted and the Wuhan/Hu-1/2019 reference strain (Table S1 in the Supplementary Appendix, accessible with the full text of this letter at NEJM.org).

Adequacy of Monoclonal Antibodies and Antiviral Drugs against the Omicron/BA.2 Subvariant in Vitro.

A live-infection center decrease balance test (FRNT) showed that both LY-CoV016 (advertised as etesevimab) and LY-CoV555 (showcased as bamlanivimab), separately and in blend, lost killing movement against omicron/BA.2 (NCD1288) (Table 1). These discoveries are like our past discoveries with omicron/BA.1 (hCoV-19/Japan/NC928-2N/2021; NC928)3 and omicron/BA.1.1 (hCoV-19/Japan/NC929-1N/2021; NC929).4 BA.1.1, a subvariant of BA.1, has the R346K transformation in the S protein (Table S2). Nonetheless, REGN10987 (promoted as imdevimab), which was recently displayed to lose killing movement against omicron/BA.1 (NC928) and omicron/BA.1.1 (NC929),3,4 had killing action against omicron/BA.2 (NCD1288).

What's more, the blend of REGN10987 and REGN10933 (advertised as casirivimab) additionally hindered omicron/BA.2 however didn't restrain omicron/BA.1 or omicron/BA.1.1. Be that as it may, the FRNT50 (the titer of monoclonal antibodies expected for a half decrease in the quantity of irresistible foci) worth of this blend treatment was higher by a component of 43.0 to 143.6 for omicron/BA.2 than for a genealogical strain - SARS-CoV-2/UT-NC002-1T/Human/2020/Tokyo (NC002) - and different variations of concern (i.e., the alpha [B.1.1.7], beta [B.1.351], gamma [P.1], and delta [B.1.617.2] variations).

REGN10933, COV2-2196 (advertised as tixagevimab), and COV2-2130 (promoted as cilgavimab) killed omicron/BA.2. The COV2-2196-COV2-2130 blend repressed omicron/BA.2 with a low FRNT50 esteem (14.48 ng per milliliter); be that as it may, the FRNT50 upsides of this mix were higher by an element of 1.4 to 8.1 for omicron/BA.2 than for the hereditary strain and different variations of concern.

S309 (the antecedent of sotrovimab), which has been displayed to have lower killing action against omicron/BA.1 and omicron/BA.1.1 than against the familial strain and different variations of concern,3,4 had even less killing movement against omicron/BA.2 in our review. The FRNT50 worth of this monoclonal counter acting agent was higher by a component of 12.2 to 49.7 for omicron/BA.2 than for the tribal strain and different variations of concern.

The susceptibilities of omicron/BA.2 (NCD1288) to remdesivir, molnupiravir, and nirmatrelvir were like those of the familial strain and different variations of concern (i.e., half inhibitory fixation values for these three specialists that contrasted by variables of 2.5 to 4.5, 0.7 to 1.6, and 1.5 to 3.3, separately) (Table 1).3 Clinical investigations are justified to decide if these antiviral treatments are without a doubt successful against omicron/BA.2 contaminations. Our information show that a few restorative monoclonal antibodies (REGN10987-REGN10933, COV2-2196-COV2-2130, and S309) have lower killing action against omicron/BA.2 than against prior variation strains.

This letter was distributed on March 9, 2022, at NEJM.org.

Drs. Takashita, Kinoshita, and Yamayoshi contributed similarly to this letter.

Caalamadaha Aad ku garan karto khaatumada wanaagsan waxaa ka mid ah.

 Caalamadaha Aad ku garan karto khaatumada wanaagsan waxaa ka mid ah.

Calamada 1aad, ; Qofka muslimka ah in Uu geeriyoodo isagoo dhabanada ka dhididayo Rasuulka csw waxa uu yiri: 

[موت المؤمن بعرق الجبين].

Calamada 2aad, ; Qofka in Uu ruux baxo habeen jumca ah ama maalin jumca ah Rasuulka csw waxa uu yiri; "Qof muslim ah majiro Oo geeriyoda maalin jumca ah ama habeen jumca ah hadduu jiro ilaahey waxa uu ka bad baadiya cadaabul qabri

[ ما من مسلم يموت يوم الجمعة او ليلة

 الجمعة الا وقاه الله من فتنة القبر].

Calamada 3aad, ; Kalmada towxiidka in Uu ku dhawaaqo ka hor inta uusan geeriyoonin.

Rasuulka csw waxa uu yiri 

[من كان ءاخر كلامه من الدنيا لا اله الاالله دخل الجنة].

Calamada 4aad, ; in uu shahiid ahaado shahiidka kaliya ma aha in uu jihaad kaliya ku dhintay Rasuulka csw ayaa yiri qofka gubtay qofka biyo ku maashooday qofka daacuun u dhintay qof naftiisa iyo sharafkiisa difaacaya Oo sidaa ku dhintay, dhamaan waa shuhado.

 

Calamada 5aad, ; in Uu geeriyooda qofka isagoo salaad ku jira ama isagoo Sooman ama muxaadaro diini ah U socda.

Rasuulka csw ayaa yiri markuu alla qofka kheyr la doona qalbigiisa ayuu dhaahiriyaa geeridiisa ka hor " zaxaabadii ayaaa ku yiri rasuulkii allow waa maxay qalbi daahirinta..?

Rasuulka csw waxa uu ugu jawaabay ; camal wanagsan ayuu alla qofka ku il haaminaa ilaa uu ruuxda ka qabto.

Markaad dhameyso aqriska waxaad qortaa ducadaan si qalbi wanag ah 

 (اللهم أرزقني حسن الخاتمة) ءامين

Dadka kaa danbeeya la wadaag si ay uga faa,ideystan.

SUBAX WANAAGSAN SAAXIBIYAAL 🌹. 

Khaatumada Alle hanoo hagaajiyo.

XANUUNKA CIRIQA (SCIATIC NERVE): Asbaabaha keena iyo Daweyntiisa.

 XANUUNKA CIRIQA (SCIATIC NERVE): Asbaabaha keena iyo Daweyntiisa.

Marka uu qofku si qaldan tallaabada u qaado ama  dhaqaaq jidheed oo qaldan sameeyo, ama uu si kedis ah oo aanu jidhku ka diyaar garoobin u qaado wax culus, waxa xanuun kedis ah ka dareemaa dhinaca oo ah lugta illaa misigta, waxaa afka qalaad cilmigu ugu yeedhaa Sciatic nerve, sidoo kale bulshooyika dunida qaar  ka mid ahi waxa ay u yaqaanaan ciriqa dumarka, oo Soomaalida qudheeduna ay ku magacowdo ‘Ciriq’.

Xanuunka ciriqa waxa uu ku dhacaa neerfe / dareensidaha ugu dheer jidhka bani’aadamka oo ah kan ka soo bilowda qaarka dambe ee dhabarka, sii dhex mara sinta illaa uu gaadho suulka lugta, maadaama oo uu soo dhex maro lafta sintana waxa uu halis u yahay in dhibaato soo gaadho, gaar ahaan marka uu culays iyo cadaadis badani fuulo ama caabuq ku dhaco, sidoo kale ricidhaha dhabarka oo ku jiifsada ayaa keeni kara ama iyaga o o ricidhaha  qaar dhammaadaa,  iyo qofka oo jiicsi iyo xarakaad muruqyada  ah samayn waaya.

Dhererkaas awgeedna marka uu dhibaato tirsanayo waxa uu qofku dareemaa xanuun aad u badan oo is haysta dhabarka illaa lugta hoose.

In kasta oo xanuunkan lagu kaxeeyo dawooyinka kaar-jebinta ah, haddana waxaa jira  xeelado kale oo uu qofku ku yarayn karo xanuunka ciriqa, waxaa  ka mid ah in la diiriyo jidhka, in qofku acsaabtiisa dabciyo oo nasiyo iyo jimicsiga noocyo ka mid ah.

Ma dumarka oo keliya ayaa uu ku dhacaa:

Dad badan ayaa u fahamsanin xididku uu dumarka oo keliya qabto, balse waxaa sax a in uu yahay xanuu labada jinsi si isku mid ah u qabta.

Calaamadaha:

Xididka waxa lagu gartaa in uu aalaaba illaa lugta oo ugu yaraa misigta iyo ka hoose ah taxan yahay xanuunkiisu, in uu xanuun yahay kabuubyo, lugta uu qofka ka qabto oo daciifta, iyo in uu dareemo sida in irbadi ka mudayso ama dareenkuba ka tago. Waxa aanu si gaar ah xauunkeedu u sii bataa marka  uu qofku fadhiisanayo iyo marka uu qufaco ama hindhiso.

Siyaabaha loola tacaali karo:

Arrimaha muhiimka ah ee ay dhakhaatiirtu sheegeen in lagula tacaali karo xididka waxaa ka mid ah, in si dhaqso ah loo yareeyo culayska saaran neerfaha, waayo haddii muddo uu jiro xanuukani waxa uu dhibaato gaadhsiiayaa neerfaha, waxa aanu keeni karaa khatar weyn oo dhinaca dhaqdhaqaaqa jidhka ah.

Muddada hore qofku waxa uu ku eegayaa in uu nafsiyo neerfaha, oo tusaale ahaan uu dhabarka  u jiifsado, xarakaadkaa yareeyo, waxaana si gaar ah loogu taliyaa in uu sariirta u jiifsado qaab kala sarraysa oo qaarka sare kor u soo qaadan yahay, iyada oo uu jilibka iyo xagasha misigta ee lugta bugta toosinayo. Qaabkani waxa uu yaraynayaa culayska saaran laf-dhabarta.

Diirrimaadka  jidhku uu helo ayaa isaguna yareeya xanuunka.

Daweyn dabiici ah:

Waxa si dabiici ah loogu dabiibi karaa xanuukan xididku inta aanu heer xun gaadhin, jidhka oo la diiriyo, ama dhoobo diirran oo lagu dhoobo lugta bugta, sidoo kale waxaa jira aada u muhiim ah jimicsiyo gaar ah oo lagu dabiibo xididka.

Jimicsiyadaas oo kala duwa waa kuwa ay qormadani ku bilaabatay si qofka bukaa uga daydo.

Talada muhiimka ahina waxa ay tahay in qofka bukaanka ahi marka uu ladnaado aanu joojin jimicsiyadan ee uu sii wado, taas oo ka ilaalin doonta in neerfaha dhibaato dambe soo gaadho.

Kamaal Marjaan

Abdikadir M. Abdullahi 

Faa’idoonyka biyaha lagu daray liinta

Faa’idoonyka biyaha lagu daray liinta;

Waxaa jira cilmi baaris yar yar ah oo lagu sameeyay saameynta biyaha liinta lagu daray, waxaa jira faaidooyin laga soo tabiyay cilmi baaristaas

 

Waxay kor uqaadeysaa fuuqcelinta jirka

Cabirka ugu fiican oo la cabo biyaha maalintii waa 8 ilaa iyo 10 galaas waxaana sidaas ku taliya dadka ku xeel dheere nafaqada iyo cunada. Biyaha waa cabitaanka ugu fiican ee fuuqcelinta laakin waxaa laga yaabaa dadka qaar ineysan jeclayn dhadhanka biyaha caadiga ah sidaa darteed liinta waxay u yeeleysaa dhadhan fiican oo sahli kara in biyo badan la cabo

Waxaa laga helaa Vitamin C

Liin dhanaanta waxay kujira Vitamin C, waana maadado ah antioxidant oo ka hortagta in unugyada jirka ay dhaawacmaan

Vitamin C waxaa laga yabaa inuu hoos udhigo Xanuunada ku dhaca Wadnaha iyo Xididada, Faaluga iyo in ay hoos udhigto cadaadiska dhiigga, sidoo kale Vitamin C waxay kaloo caawisaa iney ka hortagto ama ay yareeyso muddada Hargabka, in kastoo aan loo dhameyn arintaan

Waxay kor uqaadeysaa tayada maqaarka

Vitamin C-ga laga helo liinta waxay caawisaa iney ka hortago in maqaarka uu duuduubmo, Warbixin caafimaad oo la daabacay ayaa sheegeysa in dadka qaata Vitamin C badan uusan maqaarkooda sida dadka aanan qaadanin oo kale u duuduubmin. Waxaa lagula taliyaa dadka in ay ugu yaraan 8 galaas oo biyo ah ay cabaan maalintii si ay jirkuudu ufuuqceliyaan ayna u qashin saaraan maqaarkooda.

Waxay caawisaa yareynta misaanka jira

Waxaa la aamin sanyahay in ay yareyso miisaanka jirka kaga yimaada cunada dufinka badan, sidoo kale waxay yareysaa iska caabinta hormoonka Insulin

Waxay caawisaa dheefshiidka

Dadka qaar waxay cabaan biyo lagu daray liin subaxdii si ay uga hortagaan calool istaag, in lacabo biyo diiran ama biyo liin lagu daray waxay dhiiragelineysaa dhaqdhaqaaqa habka dheefshiidka

Waxay carfiisaa neefta

Wali maku xoqday liin gacmahaaga si aad uga goysid ur adag? Isla sidaas ayaa loo mariyaa ama loo cabaa si ay uga hortagto neefta oo soo urta am urta ka dhalata cunidda toonta, basasha ama kaluunka

Ku carfi neeftaada adigoo cabaya galaas biyo liin lagu daray subaxdi ama cunada ka dib, liinta waxaa la aamin sanyahay iney soo saarto calyada si ay uga hortagto in afka uu qalalo, taas oo horseedeysa neefta oo soo urto.

Waxay ka hortagtaa dhagaxa kilyaha        

Maadada la yiraahdo Citric Acid eek u jirta liinta waxay ka hortagtaa in kilyaha ay ku sameysmaan dhagaxyada Kalshiyam, waxaa lagula taliyaa dadka iney badiyaan qaadashada Citric Acid si ay u yareeyaan halista in dhagaxyo cusub ay sameymaan

Dhinaca saameynta ee biyaha liinta lagu daray

Guud ahaan waa amaan in lacabo, laakin waxaa jira waxyaaba yaryar oo keeni kara saameyn oo loo baahan yahay in laga warqabo.

Liinta waxaa kujira maada la yiraahdo Citric Acid oo keeni karta in dahaarka ilkaha ay milmaan, si loo yareeyo waxaad ku cabtaa Straw ama ku luqluqo biyo caadi ah marka aad cabtid kadi. sameeyay saameynta biyaha liinta lagu daray, waxaa jira faaidooyin laga soo tabiyay cilmi baaristaas

 

Waxay kor uqaadeysaa fuuqcelinta jirka

Cabirka ugu fiican oo la cabo biyaha maalintii waa 8 ilaa iyo 10 galaas waxaana sidaas ku taliya dadka ku xeel dheere nafaqada iyo cunada. Biyaha waa cabitaanka ugu fiican ee fuuqcelinta laakin waxaa laga yaabaa dadka qaar ineysan jeclayn dhadhanka biyaha caadiga ah sidaa darteed liinta waxay u yeeleysaa dhadhan fiican oo sahli kara in biyo badan la cabo

Waxaa laga helaa Vitamin C

Liin dhanaanta waxay kujira Vitamin C, waana maadado ah antioxidant oo ka hortagta in unugyada jirka ay dhaawacmaan

Vitamin C waxaa laga yabaa inuu hoos udhigo Xanuunada ku dhaca Wadnaha iyo Xididada, Faaluga iyo in ay hoos udhigto cadaadiska dhiigga, sidoo kale Vitamin C waxay kaloo caawisaa iney ka hortagto ama ay yareeyso muddada Hargabka, in kastoo aan loo dhameyn arintaan

Waxay kor uqaadeysaa tayada maqaarka

Vitamin C-ga laga helo liinta waxay caawisaa iney ka hortago in maqaarka uu duuduubmo, Warbixin caafimaad oo la daabacay ayaa sheegeysa in dadka qaata Vitamin C badan uusan maqaarkooda sida dadka aanan qaadanin oo kale u duuduubmin. Waxaa lagula taliyaa dadka in ay ugu yaraan 8 galaas oo biyo ah ay cabaan maalintii si ay jirkuudu ufuuqceliyaan ayna u qashin saaraan maqaarkooda.

Waxay caawisaa yareynta misaanka jira

Waxaa la aamin sanyahay in ay yareyso miisaanka jirka kaga yimaada cunada dufinka badan, sidoo kale waxay yareysaa iska caabinta hormoonka Insulin

Waxay caawisaa dheefshiidka

Dadka qaar waxay cabaan biyo lagu daray liin subaxdii si ay uga hortagaan calool istaag, in lacabo biyo diiran ama biyo liin lagu daray waxay dhiiragelineysaa dhaqdhaqaaqa habka dheefshiidka

Waxay carfiisaa neefta

Wali maku xoqday liin gacmahaaga si aad uga goysid ur adag? Isla sidaas ayaa loo mariyaa ama loo cabaa si ay uga hortagto neefta oo soo urta am urta ka dhalata cunidda toonta, basasha ama kaluunka

Ku carfi neeftaada adigoo cabaya galaas biyo liin lagu daray subaxdi ama cunada ka dib, liinta waxaa la aamin sanyahay iney soo saarto calyada si ay uga hortagto in afka uu qalalo, taas oo horseedeysa neefta oo soo urto.

Waxay ka hortagtaa dhagaxa kilyaha        

Maadada la yiraahdo Citric Acid eek u jirta liinta waxay ka hortagtaa in kilyaha ay ku sameysmaan dhagaxyada Kalshiyam, waxaa lagula taliyaa dadka iney badiyaan qaadashada Citric Acid si ay u yareeyaan halista in dhagaxyo cusub ay sameymaan

Dhinaca saameynta ee biyaha liinta lagu daray

Guud ahaan waa amaan in lacabo, laakin waxaa jira waxyaaba yaryar oo keeni kara saameyn oo loo baahan yahay in laga warqabo.

Liinta waxaa kujira maada la yiraahdo Citric Acid oo keeni karta in dahaarka ilkaha ay milmaan, si loo yareeyo waxaad ku cabtaa Straw ama ku luqluqo biyo caadi ah marka aad cabtid kadi.

 

I’ve tested positive to COVID. What should I do now?

For two years, COVID has dominated our world. In Australia, we’ve tested every sniffle, undergone extensive lockdowns, and double-vaccinated more than 90% of adults to combat this lethal virus.

So, it’s understandable our first reaction when we test positive to COVID ourselves is to panic.

However, a positive test doesn’t mean you will necessarily end up in hospital.

As a GP, here’s my advice on what you should do.

When you test positive

If you test positive on a rapid antigen test at home, you’re no longer required to get a PCR test.

If you have symptoms and cannot get either a PCR or a rapid antigen test, you should assume you have COVID and self-isolate until you can get tested.

Who should you tell?

Tell a support person – someone who will be able to check on you every day, either in person (taking appropriate precautions) or by phone.

Also notify your work and cancel any other commitments you have coming up for the following week.

Contact tracing is completely overwhelmed in most states and territories, so make sure to notify your close contacts yourself.

Currently, this is defined as a person who has spent four hours or more with you in a household or “household-like” setting while you’re infectious, which includes the two days before you got symptoms. Realistically, someone can catch it from you in much less than four hours, so notifying anyone you spent time with (even if less than four hours), would make medical sense.

In some states you are asked to notify the public health unit that you’ve tested positive. But at the time of writing there’s no national approach to self-reporting.

Only inform your doctor if you have certain conditions

Don’t automatically notify your GP. In many cases, if you’re young, fit and healthy there’s no benefit to you.

The current national recommendations for treating COVID suggest adults with mild illness and no other risk factors may manage their symptoms at home.

With tens of thousands of people being diagnosed daily – and GPs rolling out booster vaccines, vaccines for children, and continuing our usual work – we don’t have capacity to review every person in Australia who’s a positive test each day.

However, certain people testing positive should arrange a telehealth consultation with a GP regardless of how well they feel on receiving the news.

This includes people who are over 65, pregnant, immunocompromised, or are both unvaccinated/partially vaccinated and have certain diseases like diabetes, obesity, kidney, heart, liver or lung disease.

As people in this group are at higher risk of deteriorating, they may be able to access medications such as antiviral therapy to reduce that risk.

Treating ourselves at home

Most of us will be treating ourselves at home.

This will usually apply to people who are under 65, aren’t pregnant, have had at least two doses of a COVID vaccine, and don’t suffer from any chronic conditions.

Here are some things to consider:

Make sure your home is as safe as possible for others who live there. It’s not inevitable everyone at home will catch it from you, especially if you keep it well ventilated

As you’re not allowed to leave the house at all (except for urgent medical care), ensure you have ways of getting food and medication, such as via home delivery services

Rest, keep up your fluids, and treat pain and fever symptoms with over-the-counter medications if needed, like paracetamol and ibuprofen

Nausea, vomiting and diarrhoea aren’t uncommon. If you experience any of these, eat small meals more often, stick to “white coloured” foods (pasta, rice, potato, white bread), and drink enough for your urine to look pale

Continue your usual medications. It’s very important you don’t stop taking these, unless your GP specifically advises otherwise

If you have access to an oxygen monitor, use it three times a day or if you feel your breathlessness is worsening. If your levels are 92% or lower, you need urgent review. Don’t rely on a smart watch for oxygen monitoring.

When to get medical help

The national Healthdirect website suggests asking yourself these questions morning, afternoon and night:

Can I get my own food?

Can I drink?

Can I go to the toilet normally?

Can I take my regular medication?

If you answer “no” to any of these questions, call your GP for a telehealth assessment.

Some parts of Australia have systems where home monitoring takes place under a management plan devised by a health-care provider. Your GP will help you access this if appropriate.

You may also like to complete a daily symptom checklist.

When to go to hospital

Bypass your GP, go to straight to hospital, or call 000 if you develop any of the following:

Breathlessness, so you’re unable to speak in sentences, for example you cannot count to 20 in a single breath

Fainting, unusually sleepy (difficult to rouse) or lethargic, or become unconscious at any point

Skin turning blue or pale, or becoming clammy and cold

Pain or pressure in the chest

Confusion

Passing no urine or a lot less urine than usual

Coughing up blood.

When will you be safe to stop isolation?

Current guidelines on this are complicated, vary from state to state, and change frequently.

For starters however, you can expect at least seven days of isolation.

Rules around safely stopping isolation centre on protecting both yourself and others. Therefore, as a general rule, you may stop isolating once you’re no longer infectious (evidenced by a negative PCR or rapid antigen test), your symptoms have passed (mild/occasional coughing is OK as this can last weeks) and you feel well enough to return to your normal life.

It’s best to check local requirements before stopping your isolation.

Finally, if you’re reading this before having tested positive, now is a great time to do some planning and put preparations in place, just in case you do.

This article is by Assistant Professor of General Practice Natasha Yates.

Abdikadir M. Abdullahi