Category: Medicine Hat News

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Risks and benefits of using melatonin for a good night’s sleep.

Happy Halloween (Dr. Noorali Bharwani)
Happy Halloween (Dr. Noorali Bharwani)

Sleep is important for mind, body, and mood. We spend roughly a third of our lives sleeping.

A poll conducted by the University of Michigan in 2017 showed nearly half of the adults between ages 65 and 80 said they often have trouble sleeping. Many of these individuals regularly seek sleep aids.

Insufficient sleep (insomnia) has been linked to an increased risk of falls, collisions, cognitive decline, and dementia. It can increase your risk of cardiovascular problems, obesity, and even cancer. It can drain your energy and affect your work performance and quality of life.

How much sleep do you need? That varies from person to person, but most adults need seven to eight hours a night. Does melatonin help to have a good night’s sleep?

Melatonin is synthesized and secreted by the pineal gland in the brain. Melatonin levels are regulated by exposure to light. Levels peak around 2 a.m. at concentrations 10 to 100 times daytime levels.

Melatonin regulates the body’s sleep cycle. It plays an important role in initiating and maintaining sleep. Natural melatonin levels slowly drop with age. Some older adults make very small amounts of it or none at all.

Melatonin balance may be disrupted if you are in a different time zone or doing shift work. Clinical trials suggest melatonin can reduce the time it takes to fall asleep, increase total sleep time and improve quality of sleep.

One study found a relatively low dose of melatonin (0.3 mg) was enough to improve nighttime sleep in older adults without drowsiness the next day. Studies have shown melatonin increases sleep time by 12.8 minutes and increased sleep efficiency by about three per cent. Is this good enough? The clinical significance of this is unclear. There is no consensus among experts regarding the use and benefits of melatonin for insomnia.

In spite of that in the U.S., sales have increased by more than 500 per cent between 2003 and 2014, and where melatonin is the second most popular natural product used by children.

Very small amounts of it are found in foods such as meats, grains, fruits, and vegetables. You can also buy it as a supplement. Melatonin supplements generally have fewer side effects than do many prescription sleep drugs. They do not produce dependence or hangover effect.

Side effects of melatonin are few but may include daytime sleepiness and tiredness on waking. Headaches, nausea and dizziness also can occur. You should avoid activities that require alertness, such as driving, for five hours after taking melatonin. These pills can also undermine the effectiveness of blood pressure drugs and diabetes medication. Do not start taking melatonin without consulting your doctor. Do not use melatonin if you have an autoimmune disease.

If you do decide to take melatonin, choose commercial supplements produced in a lab. Melatonin supplements made from animal sources may contain contaminants. Melatonin should only be taken in its man-made form (myhealth.alberta.ca).

Know what you are buying. Make sure to look for the “USP verified” label. This means product is accurately labeled and free of harmful substances (Consumer Reports February 18, 2017).

People commonly use melatonin for sleep disorders, such as insomnia and jet lag. Evidence that melatonin supplements can treat sleep disorders is shaky, and over-the-counter melatonin has been banned for years in the United Kingdom, European Union, Japan, and Australia.

Melatonin is the only human hormone available in Canada without a prescription.

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Infertility in men is on the rise.

A photograph taken on African Day in Calgary, Alberta. (Dr. Noorali Bharwani)
A photograph taken on African Day in Calgary, Alberta. (Dr. Noorali Bharwani)

Not being able to conceive a child can be stressful. Male infertility refers to a male’s inability to cause pregnancy in a fertile female. Male infertility is commonly due to deficiencies in the semen.

In Canada, about 16 per cent of couples struggle with infertility – a figure that has doubled since the 1980s. Men are solely responsible for infertility in about 30 per cent of those cases, and contribute to half the cases overall, according to Health Canada.

A comprehensive study published this summer shows sperm counts of Western men dropped by more than 50 per cent in less than four decades. Sperm count is the best measure of male fertility.

Male infertility is due to low sperm production, abnormal sperm function or blockages that prevent the delivery of sperms. Illnesses, injuries, chronic health problems, lifestyle choices (drugs, alcohol, sexually transmitted diseases) and other factors can play a role in causing male infertility, says Mayo Clinic website.

How does fertilization occur?

During the fertile window, the female creates a sperm friendly fluid that enables sperm to swim up towards the egg.
Of the millions of sperms released upon ejaculation, only a handful make it to the fallopian tube where the egg is released. There, the sperm must survive long enough to meet and fertilize the egg. Isn’t that an amazing act of nature!

Besides the quality of sperms, sperm count matters. There needs to be enough sperms in the semen. A low sperm count is fewer than 15 million sperms per milliliter of semen or fewer than 39 million per ejaculate.

Likely causes for poor sperm count are: chronic smoking, obesity, diabetes, drugs, alcohol, emotional problems, stress, depression, hormonal problems and previous surgeries.

According to the British Medical Journal (BMJ October 4, 2018), around one in seven couples in the UK seek treatment for infertility when they are unable to conceive, despite regular unprotected intercourse. In about a third of patients, no cause can be identified.

Even though male partner may have suboptimal sperm parameters both partners need to be assessed for infertility, so the couple should ideally be seen together when investigating infertility.

Managing infertility is not always easy, as often exact cause is not identified. But help is there.

According to Mayo Clinic website treatments for male infertility include:

  1. Surgery. For example, a varicocele can often be surgically corrected or an obstructed vas deferens repaired. In cases where no sperms are present in the ejaculate, sperm can often be retrieved directly from the testicles or epididymis using sperm-retrieval techniques.
  2. Treating infections. May or may not help.
  3. Treatments for sexual intercourse problems. Medication can treat some issues that affect male fertility, including hormone imbalances and erectile dysfunction.
  4. Assisted reproductive technology (ART). ART treatments involve obtaining sperm through normal ejaculation, surgical extraction or from donor individuals, depending on your specific case and wishes. The sperms are then inserted into the female genital tract, or used to perform in vitro fertilization.

When treatment doesn’t work then one can consider using sperm from a donor or adopting a child. As somebody has said, “Parenthood requires love, not DNA.”

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Here are some reasons for eating the heart-healthy Mediterranean diet.

Kananaskis Country (Dr. Noorali Bharwani)
Kananaskis Country (Dr. Noorali Bharwani)

In a 2012 study, 52 per cent of Americans (that were polled) believed doing their taxes was easier than figuring out how to eat healthy.

When you are hungry it is so easy to find unhealthy fast junk food. Junk food easily satisfies your hunger and craving for sweet, salty and oily food. But junk food can cause lot of damage to your heart, liver, brain, bones and other vital organs.

Heart and Stroke Foundation of Canada encourages Canadians to eat a healthy diet, control salt intake, and be physically active to lower blood pressure. The latest result from the DASH study (Dietary Approaches to Stopping Hypertension) has confirmed these recommendations, providing more encouragement for people to choose a healthier diet.

My favourite is Mediterranean diet – a traditional cooking style of countries bordering the Mediterranean Sea. The Mediterranean diet incorporates the basics of healthy eating – plus a splash of flavorful olive oil and perhaps a glass of red wine.

Mediterranean and DASH diets are considered to be the most effective diets for good health.

In Mediterranean diet you are encouraged to eat fresh fruit and vegetables, wholegrain cereals, nuts, the odd glass of red wine, fish and dairy, and olive oil as the main source of fat. Mediterranean diet is well known as one of the world’s healthiest. DASH diet also recommends a higher level of vegetable and fruit intake.

The DASH diet had the greatest effect on blood pressure, lowering levels within two weeks of starting the plan. Not only was blood pressure reduced, but total cholesterol and low-density lipoprotein (LDL) or “bad cholesterol” was lower, too.

What is important to note is blood pressure was lower for everyone on the DASH diet. Less salt people consumed, the greater the decrease in blood pressure. People who already had high blood pressure had the largest decrease in blood pressure.

Five things to remember about Mediterranean diet:

  1. Eat fruits and vegetables, whole grains, legumes and nuts.
  2. Replace butter with healthy fats such as olive oil and canola oil.
  3. Use herbs and spices instead of salt to flavor foods.
  4. Limit red meat to no more than a few times a month.
  5. A glass of red wine per day – if you are confortable with that.

The health effects of alcohol have been debated for many years, and some doctors are reluctant to encourage alcohol consumption because of the health consequences of excessive drinking.

There are other benefits of Mediterranean diet. It is associated with a reduced incidence of cancer, and Parkinson’s and Alzheimer’s diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.

The focus of the Mediterranean diet isn’t on limiting total fat consumption, but rather to make wise choices about the types of fat you eat. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease.

In 1999, the Lyon Diet Heart Study compared the effects of a Mediterranean-style diet with one that the American Heart Association recommended for patients who had survived a first heart attack. The study found that within four years, the Mediterranean approach reduced the rates of heart disease recurrence and cardiac death by 50 to 70 percent when compared with the heart association diet. That is remarkable.

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Have you had a milky day today?

Valley of the Kings, on the west bank of the Nile in Egypt. (Dr. Noorali Bharwani)
Valley of the Kings, on the west bank of the Nile in Egypt. (Dr. Noorali Bharwani)

Is milk good for you?

The answer depends on who you talk to. If you have milk allergy then of course it is not good for you. If you have no allergy then why wouldn’t you drink milk?

“America’s iconic ‘Got Milk?’ campaign was pulled this year (2014) after a successful run of over 20 years. Graced by the likes of Bill Clinton, Naomi Campbell, Elton John, David Beckham, and Angelina Jolie sporting a milk moustache, the campaign garnered wide recognition. Yet milk was losing favour against a growing variety of breakfast and drink options,” says Dr. Anita Jain, India editor of the British Medical Journal (BMJ October 29, 2014).

Now the dairy industry is focused on promoting milk as rich in protein content. Protein is good for you. Milk has long been promoted as a source of protein and calcium essential for bone health. The evidence, though, on the health benefits of milk consumption is scant and divided, says the BMJ article.

Milk continues to be a controversial dietary recommendation. There are not just health risks and benefits to be considered, but often also the availability and feasibility of consuming milk against deriving necessary nutritional value from other foods.

With growing public interest in a vegan diet, the morality of consuming dairy products presents a new angle too, says Jain. A vegan diet is one that consists of only plant-derived foods. Vegans do not use or consume any animals or animal products including milk.

Many asthmatics perceive their asthma is worsened by drinking milk. There is no scientific evidence to confirm that.

There is no evidence that milk leads to excessive mucus secretion. It does not make saliva thick. These unscientific controversies make people forget that milk is an important source of calories, calcium and vitamins for children.

What is the difference between milk allergy and lactose intolerance?

Milk allergy usually shows up early in life. It’s one of the most common food allergies in children. Cow’s milk is the usual cause of milk allergy, but milk from sheep, goats, buffalo and other mammals also can cause a reaction. Milk allergy is a true food allergy caused by an allergic reaction to the protein in milk.

Lactose intolerance is caused by not having enough of the enzyme lactase, which is needed to break down lactose, the sugar found in milk and other dairy products.

Why is it important to drink milk?

Government of Canada food guide website says having milk or fortified soy beverages every day provides the nutrients that you need for healthy bones and optimal health. It recommends the following:

  1. Drink skim, one per cent or two per cent milk each day.
  2. Have 500 mL (2 cups) of milk every day for adequate vitamin D.
  3. Drink fortified soy beverages if you do not drink milk.
  4. Select lower fat milk alternatives.
  5. Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.

Yes, milk is good for you. Bill Clinton, Naomi Campbell, Elton John, David Beckham, and Angelina Jolie cannot be wrong! Every day ask yourself: Have I had a milky day today?

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