British 
Hints on Porphyria
Better Sleep
8 Ways To Better Sleep
Members often complain of poor sleeping patterns and a feeling of being 'tired all the time'. Try some of the suggestions below to improve your quality of sleep.
1. Mattresses should be changed at least every 10 years. Quality deteriorates by up to 75%. Make sure you have the right mattress, test prospective beds by lying down in your normal sleeping position.
2. Cut Coffee. Reduce your intake of stimulants, including teas, coffee, cola and other caffeinated drinks, especially in the evening. Stick to milky drinks instead. More than one or two units of alcohol will also impair your quality of sleep.
3. Exercise More. Moderate physical activity lasting 20 minutes or more, three times a week, will help you sleep better and give you more energy. Because exercise is a physical stressor to the body, the brain compensates by increasing deep sleep. Light activity early in the evening is best.
4. Meditate. Use visualisation or meditation or relaxing music to help you get off to sleep.
5. Don't Overheat. Bedroom temperature should be below 24C (75F) over this would greatly reduce the quality of your sleep.
6. Don't Worry. Try to deal with your problems during the day. Confronting each difficult issue as it occurs should prevent all those niggling troubles from surfacing while you are trying to sleep.
7. Eat Right. Certain types of food promote good sleep. Things such as leafy green vegetables, steamed or boiled; whole grains, mushrooms, and fruit .Avoid overly-rich foods just before bedtime.
8. Get Up. If you can't sleep, don't just lie there, get up and make a hot milky drink, read a book or listen to soothing music until you feel drowsy again. Return to bed when your eyelids start feeling heavy and you start yawning.
Nausea & sickness
For many patients, sickness and nausea in particular are a daily problem.
Most patients will have their own remedies for dealing with these times, but detailed below are some helpful hints and tips.
· Eat small & often
If you can't face food, and you know that you will suffer with abdominal pains, eat a small amount of food every two to three hours. This will stop your stomach being completely empty which can increase nausea.
· What should you eat?
Eat easily digestible foods, but try to eat predominant carbohydrates. For example: - Bread, cereal, porridge, rice pudding, yoghurt, milk shakes made with bananas and milk, Avoid acidic foods and fruits, and try some nuts and seeds, such as pumpkin seeds for their calories, vitamins and minerals. Avoid coffee and tea; drink plenty of water to keep you hydrated.
· How much should I eat?
This depends on how nauseous or sick you are. Start very small, perhaps half of a slice of bread with a small amount of butter or a couple of teaspoons of yoghurt, and then try to gradually increase the amount each time. You should be aiming to consume in the course of a day the same amount of food that you would if you were only eating 3 normal sized meals.
· Herbs & infusions
Try cutting up a half-inch piece of root ginger and infusing it in a mug of hot water. Leave for 5 to 10 minutes and then sip. If you wish to make it more palatable add a small teaspoon of honey to sweeten it. This infusion can be taken throughout the day. Flat ginger beer will also ease nausea.
Try an infusion of Basil leaves in hot water: a natural tranquillizer. It is said to be a tonic and to calm the nervous system, aid digestion and ease stomach cramps and nausea. Try to rest as much as possible between eating your meals. If you are being very sick, try making up a glucose solution to drink. Powered glucose is available from your local chemist.
Constipation
A common problem for a lot of patients, which if left, can lead to bloating, flatulence, nausea, sickness, bad breath, haemorrhoids and even more serious bowel complaints.
Try some of the remedies below:
· EAT SMALL & OFTEN: This will encourage your bowel to work almost continuously in the process of digestion. Try small meals every two to three hours.
· DRINK WATER: For good digestion and peristalsis (the movement of your bowels) drink 4 to 6 pints of water a day. This will help to keep you hydrated and keep your motions soft and easy to pass.
· EAT PLENTY OF FRUIT & FOODS CONTAINING FIBRE: Avoid acidic fruits; eat green vegetables, for example, broccoli, cabbage; also beans, pulses and small amounts of dried fruits. Keep your foods as natural as possible. Avoid processed foods. Aim to eat at least five portions, approx. 4oz per portion, of fruit and vegetables a day.
· MAKE TIME FOR GOING TO THE TOILET: This may sound a strange thing to say, however many of us lead hectic lives looking after the family, working, housework, shopping etc, and find little time for ourselves. Try to establish a routine, and do not let anyone or anything interrupt that routine. Never put off the need to go to the toilet.
· NATURAL REMEDIES: Fresh pineapple contains a digestive enzyme called, bromelain. This helps to digest proteins and speed along the process of digestion.
Tinned pineapple will not have the same effect, as the bromelain is lost in the canning process. Eat one or two slices of pineapple every day. Eat it on its own, preferably as a breakfast, or at the end of the day before going to bed. It should be eaten at least two hours before or after your last or next meal. Continue daily until a normal bowel action is achieved. Then eat a portion every other day to keep things working well. If your bowels become loose, eat less, conversely if you feel you need to soften the motions then eat a little more. You will soon find what suits you. If you are unable to get fresh pineapple or you do not like it, you can buy bromelain capsules from health food stores. Follow the instructions on the bottle.
· EXERCISE: Regular physical activity helps to stimulate bowel movements, whereas sitting still for long periods can cause constipation. Walking is one of the best forms of exercise. Try to do some form of exercise every day for at least 20 minutes.