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Morning or Evening Shower: Which Is Better for Your Health?

Morning or Evening Shower: Which Is Better for Your Health?

If you're used to starting your morning with a shower, it might be time to reconsider your routine. According to doctors, while a morning shower can wake up your senses, it may not be the best choice for your skin, sleep, and overall health.

Dr. Giuseppe Aragona explains that throughout the day, allergens from the air, dirt, sweat, and various irritants accumulate on the body and hair—especially during spring and summer months when pollen concentrations are higher and we sweat more. If we don’t shower in the evening, all these impurities transfer to our bedding.

"This not only contributes to dirty sheets and potential nighttime allergies but can also cause skin irritation, itching, dryness, and even acne due to the oils and grime left on pillowcases and sheets," he told Glamour UK, as reported by Index.hr.

Dr. Jason Singh agrees, explaining on TikTok how an evening shower can improve sleep quality, cleanse the skin of pollutants, and aid hydration. A warm shower stimulates melatonin production—the hormone that signals the body it’s time for sleep.

"In the evening, the body naturally begins to cool down, which is part of preparing for sleep. A warm shower, followed by drying off with a towel, mimics this process and makes it easier to fall asleep," explains Dr. Singh.

Evening showers are especially beneficial for people with sensitive or dry skin

His claims are supported by a 2019 meta-analysis of 17 studies, which showed that evening showers in warm water significantly improve sleep quality. Evening showers are particularly soothing for people with sensitive or dry skin, acne, or eczema. At that time, Dr. Singh says, the skin is more prone to regeneration and retains moisture better—meaning an evening shower can encourage natural skin recovery.

Of course, morning showers aren’t useless, especially if you want to refresh after sweating or improve morning hygiene. But when it comes to skin care and sleep quality—the evening shower has the edge.

 

Do you have high blood pressure? Eat bananas

Do you have high blood pressure? Eat bananas

People with high blood pressure should consume more potassium-rich foods, such as bananas, according to a team of scientists from Canada.

Our research suggests that increased intake of potassium-rich foods, like bananas or broccoli, may have a stronger positive effect on blood pressure than merely reducing salt intake,” said Anita Layton from the University of Waterloo.

The banana, often grouped with the tomato as one of the most consumed fruits in the world, is popular as a filling energy snack and a natural hangover remedy due to its high potassium content — which also makes it recommended for people with hypertension.

Prehistoric people ate a lot of fruits and vegetables, so it’s possible that our body’s regulatory systems evolved to function best on a diet rich in potassium and low in sodium,” said Melissa Stagg, lead author of the study published in the American Journal of Renal and General Physiology.

The modern Western diet contains much more sodium and less potassium. This may explain why high blood pressure is more common in industrialized societies and rarer in isolated communities,” Stagg added.

The growing consumption of salty, processed foods contributes to the rise of so-called lifestyle diseases, such as  diabetes and heart disease, as more and more people lead sedentary lifestyles with less physical activity.

Since high blood pressure affects around 30 percent of adults worldwide, there has also been an increase in strokes and kidney diseases.

In recent years, the global prevalence of hypertension has increased,” researchers warn, citing causes such as the aging of the world population and increased exposure to risk factors, including reduced physical activity and the popularity of the Western diet.

Source: n1info.rs

What is narcolepsy and how to recognize this disorder

What is narcolepsy and how to recognize this disorder

Over the past 160 years, this disease has gone from being hard to recognize and untreatable to a condition that is easily diagnosed and for which medications are available.

Sleep is a part of our lives. During sleep, we rest both physically and mentally. While we are awake, the physiological balance in the body gradually deteriorates, so sleep is necessary to restore that balance. Narcolepsy is a primary sleep disorder characterized by spontaneously falling asleep.

How is narcolepsy defined?

The most common and best-known example of excessive sleepiness is the illness known as “Narcolepsy.” The disease was first described by the French physician Dr. Jean Baptiste Edouard Gélineau in 1860. Perhaps drawing on the meaning of his middle name, he named the disease “narcolepsia” (from the Greek word “narkos,” meaning sleep, and “lepsis,” meaning seizure).

Over the past 160 years, this disease has progressed from being difficult to recognize and untreatable to a condition that is easily diagnosed and for which medications exist. These medications often significantly alleviate the symptoms of narcolepsy. On the other hand, it is one of the rare diseases whose (pathophysiological) mechanism has been largely uncovered by medicine.

What are the key symptoms of narcolepsy?

Narcolepsy consists of several elements:

Excessive daytime sleepiness – means that individuals suffering from it are constantly drowsy, with a sleep pressure so strong it feels like they haven’t slept for three days and nights, says neurologist Dr. Sci. Med. Slavko Janković for Stetoskop.

So-called sleep attacks mean that these individuals can fall asleep instantly, even in unusual situations (for example, during a business conversation, at a traffic light while driving, or during a meal – sometimes they fall asleep so suddenly that their head falls into their plate).

Patients experience cataplexy, or sudden and complete loss of muscle tone in all muscles (except for respiratory and eye muscles), usually triggered by (un)pleasant emotions.

Any strong emotion (such as a sudden appearance of a loved one, winning a hand in gambling, or even just a good joke) can cause a sudden collapse with full consciousness (unlike epilepsy).

Hallucinations during falling asleep or waking – mean that patients with narcolepsy may see dreams and real surroundings at the same time during sleep onset.

The image of reality and the dream image overlap and mix (like picture-in-picture on a TV), merging and passing through one another, causing confusion as the patient doesn’t know if they are awake or asleep.

In that state of partial wakefulness, they might attempt certain actions to draw attention or call for help, but it usually turns out that everything they did or tried was fictional – a dream.

Sleep paralysis – is the inability to move any muscles (except for respiratory and eye muscles), typically occurring upon awakening. Although awake, the patient is unable to move or alert family members. This experience is described as “creepy,” accompanied by fear of remaining paralyzed forever. Fortunately, this state usually lasts only a few seconds and ends spontaneously or with a simple touch.

Automatic behavior – means that a person with narcolepsy can start heading somewhere (e.g., to work or a store), fall asleep while walking, and suddenly “wake up” in a completely different part of the city, to their own surprise.

What is the social and psychological impact of narcolepsy on patients?

Due to constant sleepiness, people with narcolepsy are unable to meet the daily demands of life. Few employers are understanding enough to allow an employee to take a one-hour nap at noon in the middle of work so they can continue functioning.

This disease excludes its victims from everyday life and its competitive nature, either due to the depression it causes or the ridicule they face from others. Even though their mental and physical abilities are intact, these individuals often cannot progress at work or school in line with their actual potential due to excessive sleepiness.

As a result, the personality of a narcolepsy patient is often marked by:

  • introversion
  • difficulties with adaptation
  • personality disorders
  • alcoholism
  • depression

A constant source of frustration is the ongoing effort to perform as well as healthy peers. On the other hand, the psychosocial stigma they face is just as burdensome as the disease itself.

What are the treatment options for narcolepsy, and how can challenges caused by the disorder be overcome?

The treatment approach for excessive sleepiness/narcolepsy must address all aspects affecting the patient.

The social aspect includes educating the public about the characteristics of the disorder (which is one of the goals of this article) to avoid the silent but persistent exclusion of patients from all social layers and activities.

The occupational aspect involves securing an appropriate status at work, based on prior agreement with the employer, who must be informed that narcolepsy is a condition that, with a little understanding, can spare the patient from social condemnation.

A non-pharmacological approach includes adequate psychological support, usually provided by a psychologist or psychiatrist.

Pharmacological treatment involves the regular use of wakefulness-promoting medications (from the “eugeroic” group), which are effective in about 80 percent of cases – reports Sombor.info.

Beetroot juice

Our ancestors drank it often: The forgotten juice that protects the heart and lowers blood pressure

Beetroot juice is a natural way to boost your immunity, cleanse your body, and increase your energy levels. This simple drink is a real vitamin bomb.

Beetroot is known as a vegetable rich in iron, potassium, vitamin C, and powerful antioxidants. When consumed in the form of juice, it helps improve circulation, contributes to blood pressure regulation, and promotes natural body detoxification, according to Nova.rs.

Due to its specific, earthy taste, beetroot is often combined with other ingredients in beverages – most commonly lemon, which refreshes and slightly neutralizes its intense tone, and optionally fruits such as apple or carrot.

Homemade Beetroot Juice Recipe

Ingredients:

2 to 3 medium beetroots
1 to 2 apples (for natural sweetness, optional)
Juice of one lemon
Water as needed

Preparation:

Wash the beets thoroughly, remove the skin, and if the beets are large, cut them into smaller pieces for faster cooking.
Boil in water for about half an hour, until soft. Then let them cool and peel.

Place the cooked beetroot, chopped apples (if using), and freshly squeezed lemon juice into a blender. Add a bit of water to make blending easier.
Once you get a smooth texture, strain the juice through cheesecloth or a sieve if you prefer a clearer drink.

Serve immediately or chill in the refrigerator. You can add a bit of honey or ice cubes for extra freshness.
You can drink this natural beverage daily – on its own, as part of your breakfast, or as an addition to your favorite smoothie. Your body will thank you!

Chickpeas

Inexpensive food you should eat at least once a week: Great for the stomach, lowers cholesterol and strengthens bones

Chickpeas are a superfood back in fashion! Here's why they're so good for your health...

For years, chickpeas were tucked away in the back of kitchen cabinets – brought out only when we needed to thicken a soup or add them to a dish “for the fiber” that was supposedly “good for us.”

Today, the situation is completely different. Chickpeas have experienced a real renaissance and are now the "star" among plant-based sources of protein.

Chickpeas are used to make creamy hummus, are a favorite snack, and are even added to desserts.

Why have chickpeas become so sought after? Experts highlight three main reasons. The first is the growing interest in plant-based diets. The second is the rising awareness of the dangers of ultra-processed food and a return to simple, whole ingredients. The third is the increasing focus on gut health, as chickpeas are rich in fiber that feeds beneficial bacteria in the body. However, chickpeas offer many health benefits.

1. Strengthens bones and muscles

Chickpeas are rich in proteins, which are essential for bone development in children and for maintaining muscle mass in adults. There are 7.2g of protein in 100g of chickpeas. They also contain calcium and magnesium, which help strengthen bones and support muscle function. Magnesium also helps relax muscles, improve mood, and enhance sleep.

2. Supports weight loss

Thanks to their high protein and fiber content, chickpeas help you feel full longer. This reduces the urge for unhealthy snacks and prevents sudden blood sugar spikes, which can cause fatigue and sugar cravings.

3. Improves gut health

Chickpeas are extremely beneficial for digestion. The fiber they contain feeds good bacteria in the gut and helps regulate digestion. Regular fiber intake prevents constipation and helps the body eliminate toxins.

4. Lowers cholesterol and protects the heart

In addition to potassium, which regulates blood pressure, chickpeas contain soluble fiber that helps lower bad (LDL) cholesterol. The plant-based proteins and healthy fats also support heart health.

5. Nourishes skin, hair, and nails

Chickpeas are a good source of zinc and biotin (vitamin B7), which are key for healthy skin, faster hair growth, and stronger nails. Many people take biotin as a supplement, but chickpeas are a natural source of this important nutrient.

6. Boosts energy

They contain a significant amount of iron, which helps combat fatigue and improves the body's oxygen supply. To enhance iron absorption from chickpeas, it's best to pair them with foods rich in vitamin C, like red peppers or broccoli.

7. Improves memory and concentration

Due to their high zinc content, chickpeas support nervous system functions and cognitive processes. This mineral is especially important for brain development in children and for preserving mental abilities in older adults.

How to eat chickpeas? There's no rule – the important thing is to include them in your regular diet in the way that suits you best.

The most well-known way is hummus – just blend chickpeas with tahini, lemon juice, olive oil, and garlic. Roasted chickpeas with olive oil, salt, and paprika are a perfect snack, and you can also add these legumes to soups, stews, and casseroles for an extra dose of protein and fiber.

Chickpeas are a great addition to salads, and their firm texture makes them ideal for meal prep. Even the liquid from the can (known as aquafaba) can be used as an egg substitute in vegan recipes.

Who should avoid chickpeas? The only exception is people with irritable bowel syndrome (IBS), as certain sugars in chickpeas can cause discomfort. In that case, it is recommended to rinse canned chickpeas thoroughly, as the problematic sugars dissolve in the liquid.

What causes nightmares and how can they be prevented?

What causes nightmares and how can they be prevented?

Everyone experiences nightmares from time to time, and that's completely normal. However, when they become frequent, they can disrupt the quality of sleep—and, consequently, your health. Here’s what you can do to prevent them.

Nightmares are not only frightening and traumatic, but they can also have an impact on your health. According to WebMD, nightmares occur during the REM stage of sleep and are different from bad dreams. Namely, bad dreams typically don’t wake us up, while nightmares often do—leaving us in fear or panic, reports Miss7.

While occasional nightmares are normal, frequent nightmares can significantly affect sleep quality and overall health.

Sleep Foundation explains that frequent nightmares can negatively impact mood, cognitive function, and behavior, increase anxiety, and even lead to sleep avoidance.

Causes of Nightmares

According to experts at the Mayo Clinic, the most common triggers for nightmares include:

Stress and anxiety – problems at work or school, major life changes
Traumatic events – such as accidents, physical assault, or the death of a loved one
Lack of sleep – insufficient sleep or frequent awakenings can increase the risk of nightmares
Medications – some antidepressants, blood pressure medications, and Parkinson’s disease treatments can cause nightmares
Substance abuse – including alcohol and drugs
Mental health disorders – such as depression, anxiety disorders, or post-traumatic stress disorder (PTSD)
Horror movies and disturbing content – especially if watched right before bed.

How to Prevent Nightmares

Experts recommend the following steps to reduce the risk of nightmares:

Maintain a regular sleep routine – go to bed and wake up at the same time every day
Create a calming environment – quiet, darkness, and a comfortable temperature can help
Avoid screens before bed – blue light interferes with melatonin production
Avoid caffeine, alcohol, and heavy meals before sleep
Relaxation and meditation – deep breathing techniques, gentle yoga, or meditation can help
Talk to someone – if nightmares are caused by trauma, psychotherapy or talking to a professional is recommended.

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