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5 Ways Of Eating Healthy To Sleep Better (Melatonin)


Melatonin is a substance produced in our bodies that help us to sleep. Let’s look at foods that are great sources of the four basic minerals that help us sleep, and promote the production of Melatonin: Magnesium.

Sometimes our bodies do not produce enough Melatonin, however. Our bodies make more of it at night, and slow production of it in the morning when we need to wake. According to the Foundation, if insomnia is an issue, there’s more at work than simply drinking too much coffee. What if what we eat and/or drink are to blame for our insomnia.

You may want to add several of these to your grocery list, and add them to your pre-bed routine:

Nuts And Seeds

Some nuts and seeds are direct sources of Melatonin:

  • walnuts
  • peanuts
  • mustard seeds
  • flaxseed
  • and sunflower seeds.

Dairy Products

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Dairy products contain Tryptophan, which increases levels of Serotonin which is also important for getting enough sleep. Dairy like

  • milk
  • yogurt
  • cottage cheese
  • and ice cream is great sources of several important minerals


Turkey, shrimp, chicken, cod, sardines are the main sources of Tryptophan and Magnesium. Sardines are also a good source of Calcium. Beef is also a good source of Vitamin B6, which helps convert Tryptophan into Melatonin. But eating beef at bedtime will cause sleeplessness.

Fruits And Vegetables

Many fruits and veggies, like

  • avocados
  • prunes
  • bananas
  • pineapple
  • and spinach helps you sleep.

However, vegetables high in water like lettuce and cucumbers will cause frequent urination and should be avoided right before bedtime.

Some salad components are excellent direct sources of Melatonin and may get you asleep, such as

  • tomatoes
  • pomegranates
  • olives
  • grapes
  • broccoli
  • tart cherries
  • asparagus
  • corn.

Avoid These Foods And Drinks

It’s ridiculous to drink a glass of wine or unwise to drink coffee before bed.

Herbal teas, particularly Chamomile or Valerian Tea are good to drink before bed Eating a heavy meal before bed will not let you sleep. In that case, consult a doctor, who may recommend an evaluation at a sleep clinic.


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An Appeal For Aid: Recent Epidemic Vaccine of Ebola In Goma, DR Congo

Recent Epidemic Vaccine
  • Recent epidemic of Ebola virus, vaccination campaigns have been started in Goma

  • The reported case of Goma to be a ‘game changer’

  • Several of hand-washing stops were set up, drivers were not allowed to share helmets

  • 3000 health care workers were vaccinated who were running a treatment center.

  • In West Africa 2013 to 2016, that Ebola epidemic killed around 11, 300 people.

  • Leonardo DiCaprio charities donates millions of dollars for charity 

To curtail the recent epidemic vaccine campaigns have been started for Ebola virus in Goma, Democratic Republic of Congo. Whether this outbreak is a global health threat or not, WHO has called in an immediate committee to assess the risk. This recent epidemic outbreak has ignited a worry among health care officials after diagnosis of first Ebola virus case in eastern city of Goma. Similarly, its rapid spread is distressing for the health care officials.

The director general of WHO, Tedros Adhanom Ghebreyesus, suspected the reported case of Goma to be a ‘game changer’ for the recent epidemic as his concern was Goma’s ample population and in vicinity Rawanda’s population. It is worth mentioning that more than 1, 600 people have already been affected up till now. The director general, in a meeting of UN officials and donors at Geneva, further apprehended the spread of Ebola to other regions and across the globe.

Government Taking Precautionary Steps

Apart from that the campaigns for precautionary measures to limit the spread of Ebola were started months before the outbreak. Several of hand-washing stops were set up, drivers were not allowed to share helmets, and about 3000 health care workers were vaccinated who were running a treatment center.

Recent Epidemic Vaccine

Source: Instagram Posts

After the Health Ministry of DR Congo confirmed the presence of virus in the individual in Goma, the health care workers started vaccinating all those people who had likely come in contact with him. The carrier came from Butembo, a town situated at the center of Ebola infected region. It was taken back to Butembo to a treatment center.

The Health Ministry later stated that the early identification of the patient and vaccination of all other bus passengers has reduced the risk of infection spread to other areas of the city.

The emergencies chief of WHO, Mike Ryan briefed about the vaccinations and told that the health care workers have vaccinated almost half of the people who likely came in contact with the carrier, he further declared Goma a “warning” because of the risk of disease spread ability.

The recent epidemic of Ebola is provoking the WHO’s emergency committee whether they should call it a global health emergency or not because the presence of virus in a couple of death cases has been reported from across border Uganda.

An Appeal for more aid

The director general of WHO told in a briefing recently that the matter is under discussion whether to declare this epidemic an international health emergency or not. The officials he said are not in favor to call it a global health threat yet they are gravely concerned about it.

In West Africa  spanning three years from 2013 to 2016, that Ebola’s epidemic proved to be the worst. As it killed around 11, 300 people in Guinea, Sierra Leone and Liberia. If declared a global threat there would be an increase in aid as matters of international concern attract more attention globally. There is an immediate need for the aid. Curbing the rapid spread or it would be late, said the UN humanitarian chief, Mark Lowcock.

The European and Washington ambassadors told the meeting at Geneva that they would look at the options to raise the aid. In contrary to the UK’s international development secretary, Rory Stewart, who promised an extra aid of $63m from Britain. He also reproved other officials who were unwilling to give extra support. Secondly, he criticized the reasons on due to which the international donors were hesitant to support the purpose. Further emphasized on the fragility of the situation to convince the international donors to donate for the cause.

More international donors and sponsors are needed to help support the cause to stop the spread of virus. Besides the plea to international leadership the media industry also may help increase the fundraising.  To name some, Leonardo DiCaprio charities donate millions of dollars to deal with environmental issues, health issues etc. Different band aid concerts can be organized for live aid and fundraising to support the prevention strategies.

Health Care Workers In Action

Meanwhile the local government in Goma asked the citizens to remain peaceful. Moreover, helping the health care workers identifying any likely case of Ebola by immediately reporting it. Local Government follow all the precautionary measures for prevention and hygiene.

Recent Epidemic Vaccine


Previously the recent epidemic vaccine was limited. Extended to the rural areas of North Kivu and Ituri province sharing borders with Rawanda, South Sudan and Uganda.

As per Health Ministry of DR Congo, 2500 cases have been reported so far. It is challenging to control the virus amid unfavorable conditions comprising local militia. In addition, the distrust of local population on health officials.  Two health workers were reported killed by some unidentified assaulters near Mukulia in North Kivu. Still the vaccination schedules are in the progress. Health care workers vaccinated around 160, 000 people. Though the recent epidemic vaccine is experimental. However, in clinical trials yet its effectiveness is 97.5 % as reported by WHO. Ebola vaccination may keep the patient stable up to 12 months.

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Ramen noodles for lunch or not? You decide…

ramen noodles
  • Instant ramen noodles lack key nutrients like protein, vitamins and minerals even though they come with iron, B vitamins and also manganese

  • Moreover, the MSG, TBHQ and high sodium content can adversely affect your health such as causing heart problems, stomach cancer and metabolic syndrome.

  • Its always safest to restrict the intake of processed foods including ramen noodles and going for healthier, unprocessed food options instead.

Who doesn’t like instant, cheap and delicious ramen noodles when they’re on a budget or short on time?

The whole point of this article is to give you an educated perspective as to whether these instant ramen noodles are eligible to be part of your regular, healthy diet or nah.

Lack of Essential Nutrients

Ramen noodles are the type of packaged food that is pre-cooked (fried or air-dried) so that you can prepare your meal almost instantly. They’re made up of mainly wheat flour, vegetable oils and different seasonings for flavor.

All you have to do is microwave them with the seasoning and voila!

With their taste and convenience, are they really nutritionally fulfilling? Let’s find out…

Sodium, sodium and some more sodium

The mineral sodium is no doubt necessary for a healthy body but its excess can be just as bad. Not to mention its mostly a component of packaged, processed foods including ramen noodles.

Excess sodium can cause stomach cancer, heart and kidney problems etc.

It can be debated as to whether the recommended intake of 2 grams/day by WHO is valid or not, but staying away from high-salt foods is no doubt for the best.

Instant ramen noodles are loaded with sodium and even one packet a day can make it difficult to regulate your body’s sodium levels as recommended.

It gets even worse for people who have hectic lifestyles and no adequate time for meal prepping. They are likely to eat ramen noodle meals more than once in a day and this will cause substantial amounts of sodium accumulating in their body.

MSG and TBHQ in the mix

As is not unusual in the case of packaged, processed foods, ramen noodles consist of flavor garnishes and preservatives which are unhealthy. Two of these common ingredients are Tertiary butylhydroquinone (TBHQ) and monosodium glutamate (MSG).

TBHQ is used to prolong the shelf life of processed food items and although its safe in limited quantities, its excess can mess with your DNA and give rise to complications including neurological damage, risk of lymphoma, liver enlargement and issues with your vision.

MSG is a preservative used to improve the experience of your taste buds. Different people have different tolerance levels to MSG. And its excess can cause multiple issues including headaches, nausea, high blood pressure, weakness, muscle tightness and flushing of the skin.

Apart from the very alarming facts about the dangers of these ingredients in high doses, it should be kept in mind that a moderate intake of the very same ingredients is probably fine.

However, people with lower tolerance levels of TBHQ and MSG should probably stay away from ramen noodles and similar processed foods just to be safe.

Make your Ramen Noodles Healthier and Tastier

Fortunately, its quite possible to turn unhealthy ramen noodles into a healthy dish with significant nutritional value using instant ramen hacks. Thankfully, the steps are quite simple too.

The first possibility is to just add a mix of vegetables like carrots, broccoli, onions or mushrooms.

Since ramen do not provide you with protein at all, you can just throw in eggs, tofu, chicken, fish or any other protein into the mix!

Another option is to go for explicitly low-sodium varieties and still enjoy the taste of your favorite ramen noodles.

You can also just cut out on the flavor packet that comes with the package and create your own broth with your own healthy seasonings.

ramen noodles


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Do’s and Don’ts to Prevent Acne

  1. Cleanliness. Prevention is better than cure, so you have any skin problem or not, don’t forget about the hygiene. To get rid of the dust, dead skin cells and get the excessive oil off your skin, it is necessary to wash the face daily more than once. But excessive washing can be harmful, so washing twice daily with luke-warm water and a mild face wash is recommended. Gently rub the face with hands or a soft sponge for washing and then pat dry with a clean towel.
  2. Moisturizing. Skin products to prevent acne also cause the skin to become over dry at times. To overcome this dryness it is important to keep the skin hydrated and moisturized to avoid cracking and itching. Choose a moisturizer according to your skin type i.e., Dry, Oily or Combination skin. Always go for the non-comodogenic products which means not causing acne.



  3. Medicated OTC Products. OTC products do not need a prescription for dispensing. These acne products have antibacterial agents as benzoyl peroxidesalicylic acid, glycolic acid, or lactic acid, which kill bacteria and purify your skin.
  4. Little or no Makeup. It’s better to avoid putting on makeup if you are prone to forming acne. So avoid the products which cause the skin to become oily and clog the pores especially foundation, base or blush. Instead choose quality products with the label ‘non-comedogenic’ and no added chemicals harmful for skin.
  5. Hair Care leading to skin care. Hair products which may aggravate your acne must be avoided. Avoid using oils or fragrances or any masks for your hair which may clog the skin pores and hinder in skin respiration causing skin problems. Wash your hair regularly with a mild shampoo and keep your hair off your face to avoid contamination and wash.


    John Gatsi Educational Foundation

  6. Unnecessary touching. Unnecessarily touching the face may cause spread of bacteria and aggravate the acne inflammation. Do not pick on the pimples or brace the cheek or chin on hand to avoid infection.
  7. UV protection. UV rays from direct sunlight are very dangerous for skin and UV protection is a must when it comes to skin care. These rays can cause hyper-pigmentation and worsen the inflammation. Some medicated anti acne products make the skin more prone to UV rays so it is recommended to avoid sun exposure after application and apply a sunscreen with higher SPF, 20 minutes before going out in sunlight especially between 10 am to 4 pm when the UV rays are most intense.
  8. Healthy Diet. A healthy and balanced diet is most important factor when talking about skin care. It is recommended to avoid food rich in fats and food processed with additives and chemicals. Fresh vegetables and fruits must be included in daily meals.
  9. Work-out routine. An exercise routine is a very healthy habit to keep yourself in good shape and it is also good for keeping the skin healthy as it keeps the skin circulated with blood and rejuvenates it.
  10. Stress. Healthy mind for a healthy body they say. Stress hormones may trigger acne. Keep yourself stress free if you want healthy skin.

Consult a dermatologist if you think situation is not in control and expert opinion is needed.


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