Page 14, March-April 2008, TOOLBOX Looking for an article? Search no more! Head straight to our Web site: www.weekliestoolbox.com. It is free of charge! Insomnia. Many people dream (wide awake!) of getting rid of this problem forever. Yet a proper lifestyle can help you get to sleep more easily. In fact, there are different types of insomnia. Initial insomnia, which consists of lying in bed unable to fall asleep, is the classic form. There also exists morning insomnia, which afflicts people who wake before dawn and cannot go back to sleep. In addi- tion, there are people who have no difficulty sleeping during the day but who cannot fall asleep at night. Why does sleep elude them? There are multiple causes: illness, stress, changes in habits and schedules, a bout of depression, medication, or no particular reason at all! No matter what type of insomnia, suf- ferers should pay attention to their routine regarding sleep: go to bed at the same time every night, even on weekends; only use the bedroom for intimacy and sleeping; do not consume alcohol, chocolate, coffee, or tobacco during the evening; avoid thinking about work or other stressful topics before retiring; read for a short while, etc. In addition, exercising during the day can help you sleep better, as long as you avoid strenuous exercis- es late at night. If nothing helps and insomnia bothers you to the point that you are dozing off during the day, it is time to consult a doctor. The doctor will prescribe the appropri- ate medication for your insomnia problem. On that note, good night! When insomnia has a hold… Little is known about shingles, unless someone close to you is among the 130,000 Canadians who are afflicted every year, most of them after age 60. Still, it is important to learn about this disease because an early diagno- sis is crucial to reducing the risk of developing chronic pain. The virus that causes chickenpox also causes shingles. After the symptoms of chickenpox have disappeared, the virus remains inactive in the nervous system. Circumstances that weaken the body’s natural defense system, such as aging, certain medications, and other conditions, increase the chance that the virus reactivates, resulting in shingles. The first signs of shingles include a localized pain, usually on one side of the back, neck, or face. After a few days, a rash develops into liquid-filled blisters. In most cases, the pain subsides as the rash heals. However, for one in four suf- ferers, the pain can persist for months, years, or even life. Some medications can help, but to be effective they must be taken within the first 48 hours after the rash appears. Otherwise, the chances that the pain lingers are much greater. It is important to recognize the symptoms of this disease and, when in doubt, to consult a doctor immediately. It is difficult to diagnose shingles before the appearance of a rash because the localized pain can be associated with many other ailments. For more infor- mation on shingles, consult www.shinglesinfo.ca. Could it be shingles? There are numerous causes of insomnia: illness, stress, depression, etc. About two-thirds of Canadians are overweight and try numerous diets without success. Are you among them? If so, say goodbye to dieting and hello to common sense! In fact, diets are destined to fail because they do not focus on making per- manent changes in our eating habits. Often, the weight loss is quickly regained with additional weight. The best way to succeed is to adopt a healthier lifestyle and aim for a gradual weight loss of no more than 0,5 to 1 kg (1 to 2 lbs) per week. The following tips can help you reach your goal: • Eat less and learn to read the signs your body gives when it is full. • Eat healthy and nutritious foods, especially fruits and vegetables, and foods that are rich in fibre and low in fat. • Also consume reasonable amounts of protein, which helps control your appetite. • Eat regularly, every four hours, to avoid the excessive hunger that is sure to make you abuse the next meal. • Treat yourself to foods that you enjoy. A little treat once in a while doesn’t hurt… • Move! Physical activity is an important component of your weight loss regimen. Then, maintain a healthy weight. You don’t have to join a fitness centre to be physically active. You can walk, dance, climb stairs, bike, etc. Do not get discouraged if your weight loss reaches a plateau. This is perfectly normal. If it happens, increase your activ- ity and be patient! To lose weight, exercise and healthy nutrition go together. If you’ve had enough of dieting…