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Showing posts with label Sleep. Show all posts
Showing posts with label Sleep. Show all posts

Monday, September 29, 2014

The trip that changed everything


Sunset, Langkawi, Malaysia


The trip that changed everything.


A significant anniversary just passed without us realizing it until last week. It was 10 years ago in June that we ventured to Southeast Asia for the very first time. It was the first “big trip” we took together overseas, one that changed us forever.


To this day, our time in Malaysia remains as the most meaningful and impactful adventure we’ve ever had.


What made this trip so special was that it was not a typical vacation or holiday. It was the first time we spent a sizeable amount of time exploring a foreign region together, with no set plans or itinerary. It was a transformational experience and the first time we felt like true travelers.


Langkawi, Malaysia


We ended up in Southeast Asia because Nicole accepted a 4 month student exchange program at the Universiti Sains Malaysia, located on the island of Penang, just south of Georgetown. This meant finding room mates and an apartment in a very different environment.


Reflecting on that trip got me thinking about the power of travel and how it can positively impact the way we think, act and feel.


Everything about that trip to Malaysia felt larger than life. The smells, the sounds, the street level chaos… our senses were kicked into overdrive the moment we stepped out of the airport.


malaysia-10


Before arriving in Penang, we had an image of SE Asia that was highly inaccurate.


Our ignorance was mostly driven by our inexperience with the world (we were in our early 20’s) and our fear of being so far away from home.


Remember, this was back in 2004, a time before Google Maps, smartphones and social media. Information was not as readily available as it is today (though I flip flop as to whether that’s good or bad). Back then, we relied almost exclusively on old Lonely Planet guide books, dated television programs and the advice of hungover backpackers.


Georgetown, Penang, Malaysia


Our first few days in Malaysia was a struggle.


The humidity was unbearable, our stomachs had trouble digesting the food, the streets were loud and obnoxious and the locals stared at us relentlessly.


This was also the first time we witnessed real poverty. Dilapidated old colonial buildings sat amongst piles of garbage and bubbling streams of black sewage water. It was complete culture shock.


We felt homesick and out of place. I vividly remember feeling like we had made a mistake and even considered changing my return flight home. 


But, as each day passed, we became more and more comfortable with our surroundings and we began to embrace the opportunity. In time, we grew to love those dusty, humid, chaotic streets.


pool at apartment in penang, malaysia


Many of the exchange students lived in the same apartment building, so each night we would gather by the swimming pool to socialize over a few drinks (that’s the pool in the above picture).


Read more - Reflections: International Student Exchange Experience in Malaysia


Inevitably, a few drinks would turn into a few more and we’d often end up at the local hawker center late at night. Residents and shop owners would often join us to learn about our country and practice their English. They were just as curious about us as we were about them.


It was these simple moments, eating spicy noodles and drinking cold Tiger beer with a group of European exchange students, that left the biggest impression on us.


Now, the philosophical world traveler in me feels the need to describe these moments as rich cultural experiences, but, truth be told, we were more interested in partying and having crazy adventures than learning about Malaysia’s history, religion and social challenges. The cultural education was a convenient bonus.



After a few weeks of excessive “good times”, the reality of long-term travel began to set in. Typically we would be on a return flight home after a week or two away, so the thought of several months seemed like an eternity.


But we had a few months in Malaysia, so we started to develop a routine.


Nicole cleverly scheduled her classes from Tuesday to Thursday, which gave us 4 day weekends. When she was in class, I worked on her homework at the Internet cafe across the street from the university. This gave us the opportunity to leave Penang on the weekends to explore neighboring regions, without worry about project research or writing papers. Hopefully her professors aren’t reading this blog post.



One experience that stood out was the trip we took to the Perhentian Islands.


We heard about the tiny tropical islands from another student who had spent a week on Perhentian Besar getting her PADI open water dive certification. It didn’t take much convincing after we saw a few of her photos.


The Perhentian Islands are located 10 miles off the northeastern coast of the Malaysian Peninsula, just south of the Thai border. For perspective, see the map below – the red star on the left is Penang and the red pin on the right is the Perhentian Islands.


Geographically, they didn’t appear to be that far from each other, so we thought the journey would be fairly straightforward.


penang map, malaysia


This was our first taste of “no itinerary” travel.


Feeling adventurous, we made our way to the bus station in Penang and spent the better part of an hour trying to find the right bus. The “bus terminal” was really just a series of retail stores on the side of a road.


The only option we had that day was an overnight bus that would take approximately 10 hours. It departed at 9:00 PM so we assumed it would arrive in Kuala Besut around 7:00 AM. This was also our first overnight bus experience in Asia, so we had no idea that drivers like to crank up the A/C to the point of freezing. We were unprepared and did not bring a sweater or blanket. Sleep did not happen that night.


At around 5:00 AM the bus driver stopped at a dark, dusty intersection in a sketchy town. There was only one street light, which made for a creepy vibe. He flicked on the lights and began shouting at the remaining passengers. The bus had dropped off many people along the way and the only passengers left were other backpackers, obviously headed to the same island destination.


We could not understand what he was saying but it was clear that he wanted us to get off the bus. He opened the storage compartment underneath the bus and began unloading several over-sized backpacks.


“Pulau Perhentian, yes?” he said with a devilish grin.


“Yes. But where do we catch the boat?” we replied, thoroughly confused and not impressed that our backpacks were thrown on the dusty road.


He smiled and nodded. He clearly did not understand.


Fortunately, one of the passengers could speak Malay, so he translated. Apparently we had to wait at this dusty intersection in Jerteh for 2 hours to catch a local bus to the ferry terminal. That was not a part of the plan. We made it very clear when we purchased our bus tickets that Kuala Besut was the final destination. There was no mention of a bus transfer.


Apparently it’s quite common for bus drivers to stop at Jerteh instead of driving all the way to Kuala Besut. We were confused and anxious. The streets did not look friendly at that hour and we were all very tired. We teamed up with the other backpackers and waved some money at the bus driver, “Can you take us to Kuala Besut?”


Not surprisingly, he quickly obliged and accepted the money. We got the feeling we were not the first tourists to pay more for ‘the extra distance’.


malaysia-11


We finally arrived at the Kuala Besut ferry terminal around 6:30 AM. Tired and cranky, we went to the ticket window and learned that boat was not supposed to leave until 9:00 AM.


Still feeling confident from our recent negotiating success, we managed to convince the boat driver to depart early because our group now totaled 11 backpackers. It became clear that transportation availability is highly negotiable in Malaysia.


After 12 hours of sketchy bus and boat travel we finally arrived.


We were warned that beach front accommodations booked up fast so we made a reservation the week before. This was a smart play because there was very little available for the travel companions we met on the bus (they just arrived and hoped for the best).


Perhentian Islands, Malaysia


 This private bungalow was our home for a week. No hot water but that patio was gold.


Beach, Perhentian Islands, Malaysia


This was the view from the balcony of our private bungalow.


Beach, Perhentian Islands, Malaysia


The beach view to the left of our bungalow…


Beach, Perhentian Islands, Malaysia


… and this is the view to the right.


malaysia-17


There were no crowds. We had much of the island to ourselves.


Beach, Perhentian Islands, Malaysia


The Perhentian Islands are the perfect tropical island paradise.


Clear blue water, silky white coral sand, tall swaying palm trees, wooden bungalows directly on the beach. There was even a small reef right on the beach. Each evening, we would gather on the beach and eat freshly caught seafood with our toes in the sand.


It’s one of those special places that you never want to leave.



Tropical beach life aside, what made that trip to the Perhentian Islands so memorable was that we had to challenge ourselves to get there. We had to piece together the journey with limited or inaccurate information.


Things did not go according to plan and we had to find creative ways to overcome the unexpected obstacles. We had to accept being uncomfortable and vulnerable. We had to rely on the kindness of people and trust that everything was going to be okay.


It wasn’t always easy, but the most rewarding things in life rarely are.


It taught us that travel really is about the travel. It wasn’t the perfect beach that left the strongest impression. It was navigating the confusing bus terminal and finding the right bus ticket. It was that anxious moment on a dusty, deserted road at 5:00 AM in the middle of nowhere. It was connecting with other travelers faced with the same dilemma and finding a solution, together.


Looking back, it was that experience in Malaysia that laid the fountain for future backpacking trips to South America, India, the Middle East and Eastern Europe. It introduced us to a ‘choose your own adventure’ style of travel that forever changed the way we approach our travels.


Your turn! Tell us about the trip that changed you forever.


 


The trip that changed everything is a post from: Traveling Canucks




Wednesday, September 24, 2014

How to plan a pregnancy with a heart problem

Pregnancy and heart problems


While everyone stresses about diet, exercises and sleep, hardly anyone talks about heart health during pregnancy. However, one should know that heart health and its optimum functioning is vital during pregnancy. This is because proper functioning of the heart will ensure proper circulation along with better oxygen and blood supply to the fetus in the womb. Hence, any problem with this important organ can have an adverse effect on one’s pregnancy.



‘During pregnancy the blood supply inside the body increases and so does the heart rate. It is necessary that a woman’s baseline heart functions like blood pressure, general heart health are in check to avoid complications related to this delicate organ,’ says Dr Gowri Gore, consultant gynecologist, Kohinoor Hospital, Mumbai. Here is how stress comes in the way of your pregnancy too. 


How heart problems affect your pregnancy


An existing heart problem might not directly affect one’s chances of conception, however afterwards due to the demands of the body the heart might have to work double. Hence, increased blood supply and cardiac output can take a toll on a weak heart. Some heart troubles that can take a toll during pregnancy are:


Arrhythmic heart beats: Minor abnormalities in the heart rhythm, especially if one have been living a sedentary lifestyle with compromised heart health is common during pregnancy. However, if the rhythm goes haywire and out of control, it can hamper proper oxygen and nutrient supply to the fetus. Hence with a condition like arrhythmic heartbeat constant monitoring of the heart during pregnancy becomes necessary. 


Valvular heart disease: If a woman suffers from malfunctioning or scarring of any of her heart valves or has artificial heart valves installed this could increase complications during pregnancy. ‘Such type of heart condition can compromise the pumping capacity of the heart, and the organ might not be able to tolerate the excess pressure or exertion of pregnancy,’ informs Dr Gore. At times, the artificial valves could also lead to infections and other life-threatening conditions, like thrombosis. Medicines for the heart can also complicate a pregnancy. Here are three exercises that boost blood circulation during pregnancy.


Congenital heart disease: If the mother is born with a congenital heart defect, chances are that the baby might also be at the risk of the same. ‘For women with such pre-existing conditions it is vital to have a detailed counseling with a doctor before planning a pregnancy and take necessary steps to avoid complications. There are also times when women might be asked to avoid pregnancy due to her pre-existing heart condition if the doctor thinks it can pose a risk to the baby and the mother,’ says Dr Gore. 


Other complications of the heart: Women today are more prone to cardiovascular diseases and suffer from lifestyle-related conditions like hypertension. ‘High blood pressure and other acquired heart related ailments can come in the way of one’s pregnancy. Hence, it is important to control those factors during pregnancy, as such issues can also lead to a sudden cardiac arrest, which can all lead to the termination of pregnancy and have an adverse effect on the mother’s health,’ says Dr Gore. Here are simple tips to survive pregnancy symptoms. 


How to deal with heart problems during pregnancy


With a pre-existing heart problem it is important to follow some precautions after conceiving, here are a few of them


Keep up with your antenatal appointments: During pregnancy it is important to keep up with your antenatal visits, more so, if you have a heart problem. Constant monitoring of the heart becomes vital during pregnancy. Apart from the regular blood and urine test, along with weight and fetal heart rate monitoring, tests like an echocardiogram to see the images of the heart and electrocardiogram to measure the electrical activities of the heart is done. Here are five important things to ask your gynecologist during antenatal visits. 


Plan pregnancy in advance: ‘It is a known fact that with age along with the other organs of the body the heart health also declines and is more severe in women who have a preexisting heart condition. Hence, an early pregnancy in such case can help rule out complications,’ says Dr Gore. 


Avoid smoking and alcohol: These two vices do a lot of damage to the baby during pregnancy. With a heart trouble, the damages will only double up if the expectant mother continues to smoke and drink.


Watch your weight: Weight gain during pregnancy is healthy; however excessive weight gain can take a toll on a weak heart and lead to complications. Hence, keep your weight in check.


Take your medications on time: Make sure you take your medications on a regular basis to avoid putting any stress to your heart.


Opt for a multidisciplinary approach: ‘Planning a pregnancy with a heart trouble might call for a multidisciplinary approach. It is necessary to consult an obstetrician, gynecologist, cardiologist, pulmonologist and a physician and keep them in the loop regarding the progress of your pregnancy,’ says Dr Gore. Here is all you need to know about pre-pregnancy counseling. 


Can heart problems interfere during labour?


During labour, the heart rate increases, so it is important to constantly monitor the fetal heart rate and the mother’s heart beat too. To avoid complications and put a pressure on the heart, at times, a C-section is advised to keep the mother and the baby safe from troubles occurring due to heart problems. ‘Heart failure during labour or after the birth could be a possibility if the mother’s heart rate goes haywire due to a pre-existing heart condition and the added stress of labour, so a pre-decided labour for women suffering from heart diseases is always advised,’ says Dr Gore. Here are other 12 causes of C-section that you ought to know. 


When should one avoid pregnancy due to heart troubles


Planning a pregnancy amidst any heart trouble would need proper guidance from the cardiologist and a gynecologist. ‘There are certain situations and conditions with the heart when it is best to avoid getting pregnant,’ says Dr Gore. Particularly, if a woman suffers from congenital heart defects like Eisenmenger’s syndrome due to which high blood pressure affects the arteries in the lungs and the right side of the heart. Apart from that, problems in any one of the valves of the heart like the mitral or aortic valve can have life-threatening consequences on the mother and the baby.


‘If one conceives accidentally with an existing heart problem that could be a threat to the pregnancy and the baby, it is wise to opt for termination of the same. It is important to use contraceptives to avoid pregnancy with a heart condition. However remember not all contraceptives would be effective in such cases. Especially hormonal pills, copper T or other over the counter medications aren’t helpful for women with artificial valves,’ informs Dr Gore. 


Instead, it is important to talk and know about contraceptives to be on the safer side. ‘Some options that are good for women with heart problems are barrier contraceptive, sterilization and vasectomy of the partner. Counseling is an important aspect of both planning and avoiding a pregnancy in such cases,’ informs Dr Gore.


 Image courtesy: Getty images 


 You may also like to read: 


  • How to write a good birth plan

  • Tests you shouldn’t miss during your second and third trimester

  • 23 things that you need to take in your maternity bag 

For more articles on pregnancy, visit our pregnancy section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And for health-related queries, visit our Questions and Answers section.


 

Do your heart a favour, get some sleep!

Sleep and heart diseaseDo you tend to spend late nights at the office, have a job that requires pulling all-nighters, work night shift or are a student who tends to cram one night before the exams? Well, it might be the worst habit you could have. Apart from depriving you of essential sleep, these practices also sap your body, causing great damage to your health. What’s  more, this habit could also damage your heart, putting you at greater risk of suffering from heart disease. In this post Dr Amar Singhal, HOD, Cardiology, Delhi based Sri Balaji Action Medical Institute tells you why sleep is so essential for heart health. 


Why you need at least seven to eight hours of sleep



We often tend to associate sleep with laziness, but did you know that when you sleep your body actually repairs all the damage done, allows your organs a little rest and helps release essential hormones setting your body’s function on track? Yes, to explain further, here are few health benefits sleep has:


  • Adequate sleep improves memory. Your brain will pick up things such as a new language or activity easily after a good snooze.

  • After a good night’s rest your brain also tends to be more creative, so if you have an important project to complete plan your activities such that you get enough rest before you start work. 

  • It has been seen that athletes perform better after a good night’s sleep. This is associated with the fact that when one sleeps the body rests and repairs, thereby allowing a person to be more agile and athletically inclined when they wake up. 

  • In case of children, it has been seen that adequate sleep helps improve their attention and learning abilities, helping them perform better at school. In contrast, children who have lesser hours of  sleep every night, tend to show ADHD-like symptoms, get more hyperactive, impulsive and inattentive.

  • Want to lose weight? Get enough sleep. It is a proven fact that if you are dieting and are well-rested you will lose weight faster. When you stay up late, the body produces hormones that give rise to cravings for junk food, sending your diet completely off-track.  

  • Lack of sleep contributes to depression and anxiety, therefore sleeping well will make you less irritable and ensure overall well-being. 

Why is sleep important for the heart?


Sleep has a number of benefits for the body, including the heart. Not only does sufficient sleep help lower levels of C-reactive protein, which is associated with heart risk (statistically C-reactive protein levels have been found to be higher in people who get less than six hours of sleep a night), but it also keeps stress at bay. Apart from that, a good eight hours of sleep helps keep your blood pressure and cholesterol levels in check and allows your heart rate to drop, so that the organ has a little time to recuperate. On the other hand, insufficient sleep can increase insulin resistance leading to a greater risk of type 2-diabetes and heart disease. Also, shortened phases of sleep messes up your appetite making you hungry and prone to binge on unhealthy foods. This is especially true for people with heart disease, who must sleep for at least six to eight hours in a day to prevent further heart related complications. 


You may also like to read: 


  • 4 sure signs you need to quit your job!

  • Workplace stress can raise your diabetes risk

  •  People who work longer smoke more

For more articles on stress and heart disease, visit our stress and heart disease section. Follow us on Facebook andTwitter for all the latest updates! For daily free health tips, sign up for ournewsletter. And to join discussions on health topics of your choice, visit our Questions and Answers section.