7 Proven Tips for Better Sleep: Improve Your Health & Well-being!
Good Sleep for Good Health. This is nothing new to talk about but the pace of modern life barely gives time to rest and sleep.Just like Diet and Exercise, sleep is equally important for an enhanced brain performance, mood and health.Not getting enough quality sleep increases the risk of many diseases and disorders ranging from heart diseases, stroke, obesity and even dementia.Sleep acts as a repair mechanism for our body.7 Tips for Good Sleep: Good Sleep for Good HealthSleep might look like a daily routine but sometimes we need help and these 7 tips might help you sleep better:Exercise: Exercise or even a brisk walk daily just not only helps you to loose weight but also gives a sound sleep. It boosts the effect of natural sleep hormones melatonin.Reserve bed for sleep: Once you are on the bed, refrain from answering phone calls, texting, responding to emails, watching reels, TV or youtube videos. Relax and concentrate on sleeping..Comfortable ambience of room: Try to create as comfortable an ambience of your room as possible. Ideally it should be a quiet, dark, cool environment. Remember not to have television and your smartphone in the room while sleeping; these are real distractions.Have a sleep ritual: Just like when we were kids and a lullaby helped us fall asleep, having a bedtime routine as adults can do the same. Whether it’s drinking warm milk, reading a book, or listening to calm music, these activities signal your body that it’s time for bed. Also, try to go to sleep and wake up at the same time every day. This helps your body get into a healthy sleep pattern.Eat wisely before bedtime: Being hungry or being overfull, both can be distracting to keep you awake. Avoid eating a big meal within two to three hours of bedtime. If you are hungry right before bed, eat a small healthy snack to satisfy you until breakfast.Avoid alcohol and caffeine: Wine and chocolate should not be part of snacks before bed. Caffeine in chocolates and alcohol are stimulants, which makes you feel a little sleepy, but it actually disrupts sleep during the night. 7. De-stress: Stress is a stimulus which activates the fight-or-flight hormones that work against sleep. Give yourself time to wind down before bed. Use some relaxation techniques like breathing exercises, that can promote good sleep and also reduce daytime anxiety.Try these simple lifestyle changes to improve your sleep.However, if you experience symptoms like snoring, burning in your chest or throat, or restlessness at night, you may have conditions like sleep apnea or GERD. These can disrupt sleep and make you feel tired during the day. In such cases, it's important to consult a doctor for proper diagnosis and treatment.Source:- 1. https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-nights-sleep 2. https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf
Stay Hydrated and Healthy: Refreshing Drink Ideas for Wellness!
Looking forhealthy drinks besideswater? Here are tips for makinghealthy, low-calorie beverage choices aswellas whatdrinksto avoid.We have been learning since our childhood that 70% of our body is water and our body daily loses water through urine and sweating. So, consuming healthy drinks is advised to recover the daily loss.In the earlier times water was one of the most refreshing and pure fluids to replenish the water loss. For millions of years, humans relied only on water as the only beverage.Then other options were slowly introduced like milk, beer, wine, coffee, tea, etc and we started making a choice of what I feel like drinking at different times. Infact the type of beverage we choose is now also associated with the type of our social gatherings. And this is where we had a major shift, unable to choose healthy drinks wisely for us and even for our children.So, if it is advised to drink a lot of fluids, is it okay to drink any fluid to replenish the needs?Definitely not.10 Drinks to Keep You Healthy & HydratedMaking sure you'restaying hydrated? You candrinkway more than plain water. So let us discuss few healthy drinks options that we can consume and offer our children as well:Coconut water: Coconut water is one of the most nutritious and healthy drinks to quench thirst. It provides sugar, protein, free amino acids, vitamins, minerals and certain growth promoting factors.Fresh Fruit Juice: Fresh fruit juices are definitely a very healthy option. Studies have proved that vitamins, minerals and bioactive compounds from juice get easily absorbed by the body. Therefore, providing good nutrition. It has also been proved that drinking fruit juice daily is not at all related to obesity or diabetes.Green Tea: Green tea contains polyphenols, which include flavanols, flavonoids, and phenolic acids. Its consumption helps to prevent many types of cancer, including cancers of lung, esophagus, mouth, pancreas, etc.Lemon water: Lemons are a rich source of citric acid, vitamin C and polyphenols which offer certain health benefits like relieving fatigue, anti aging affects and reduce the risk of heart diseases and certain cancers.Milk: Milk and dairy products are rich in calcium, protein and certain vitamins and minerals and also protect against certain chronic diseases like cardiovascular diseases, diabetes and also improve bone mass density.Home-made smoothies: Home made smoothies can be made by blending fruits, vegetables, greens and nuts. They are too rich in nutrients and quite filling.Hot-chocolate: Hot chocolate without added sugar can be a healthy drink. Cocoa elevates mood and also reduces the risk of diabetes.Soy milk or Almond milk: This is a great alternative for vegans. This is rich in fiber and protein, and helps in lowering bad cholesterol levels thereby reducing the risk of heart disease.Black coffee: If taken in moderation, black coffee is also a healthy drink. It reduces the risk of several chronic diseases.Kombucha: Kombucha is a fermented drink and fermentation helps increase the amounts of bioactive compounds, Vitamin B, Vitamin C, and some essential minerals like Iron, Magnesium, zinc, etc.Make sure to avoid sugary beverages like soda, energy drinks and sports drinks which provide unnecessary calories and no nutrition.Source:-1 .https://www.researchgate.net/publication/353603073_An_Overview_on_Coconut_Water_As_A_Multipurpose_Nutrition 2. https://www.researchgate.net/publication/353603073_An_Overview_on_Coconut_Water_As_A_Multipurpose_Nutrition
Disadvantages of reuse of cooking oil and precautions to take while reusing!
Today, everywhere people are asking the same question,What are the disadvantages of reusing cooking oil?Indians are very fond of cooking food using oil. And if there are any special occasions in India or even the Indian festivals are not complete without making pooris and pakodas that are definitely deep fried.But it has been seen that we often use the same oil again and again to prepare our food, in order to save the cost and also minimize the wastage of oil. Not only in our house, but in roadside food stalls, hotels and restaurants everywhere the oil is being reused. But, nobody ever talks about the adverse effects of repeatedly reusing the same cooking oil.Let us understand today what happens when the cooking oil is being reused again and againRepeated use and frying of edible oil forms Total Polar Compound (TPC) which makes it unfit for human consumption. The nutritional properties of cooking oils are also affected drastically because of reheating it again and again.How does reuse of cooking oil impact our health?A number of studies have proved that reheating cooking oil can:Release toxins that are harmfulIncrease the amount of trans- fats in itBe no longer fresh and hence can taste or smell badCreate some very harmful reactionsReheating oil can be very harmful for people's health. It can have very severe harmful effects.What precautions can we take in using oil for cooking?There are some measures to reduce the harmful effects while reheating the oil. They are:Do not overheat the oil for a lot of timeDo not add salt to foods before deep-fryingAvoid accumulation of food particles in the oil to minimize contamination.However, it is always better to strictly regulate the reuse of edible oil to help save us from the harmful effects of reheated cooking oil.Source:- https://www.researchgate.net/publication/336800574_The_Effect_of_Repeatedly_Cooking_Oils_on_Health_and_Wealth_of_a_Country_A_Short_Communication https://fssai.gov.in/upload/media/FSSAI_NEws_Oil_Insider_30_09_2019.pdf
Irritable Bowel Syndrome: Symptoms and Diagnosis!
Irritable bowel syndrome is the most prevalent gastrointestinal disorder worldwide.Its signs and symptoms and chronic nature, varies from mild to severe and has many negative effects on one’s quality of life.Abdominal pain, constipation, diarrhea and changes in appearance of stools are some characteristics of Irritable bowel syndrome.Symptoms of Irritable Bowel Syndrome:Symptoms of Irritable Bowel Syndrome include both GI and extra-intestinal complaints. Some common symptoms include:Chronic abdominal pain: A sensation of cramps of varying intensity in the abdomen that worsens with time. The pain is usually in the lower abdomen, often felt in the lower left quadrant.Altered bowel habits: An altered bowel habits like change in the volume, frequency and consistency in the stool.Diarrhea: Frequent loose motions, of small to moderate volume alogwith lower abdominal cramps. Patients also feel urgency to defecate and complain of mucosal discharge alongwith stools.Constipation: Patients often suffer from hard stools and have a feeling of an incomplete rectum is completely empty. evacuation, even if the rectum is completely empty, leading to long periods of time spent in the bathroom.Other GI symptoms: Some common symptoms include gastro-esophageal reflux, early feeling of fullness, nausea, abdominal bloating, too much gas production and non-cardiac chest pain. Patients also frequently complain of abdominal bloating and flatulence.Extra-intestinal symptoms: These include impaired sexual function and increase in the frequency and urgency to urinate. Patients may also suffer from hypertension and asthma.Are Stress and Anxiety a cause for Irritable Bowel Syndrome?Brain and gut are very closely connected. Stress and anxiety do not directly cause Irritable Bowel Syndrome (IBS), but this can definitely increase the frequency and severity of symptoms.This has been proved that psychological therapy, and relaxation/ stress reduction techniques can help relieve Irritable Bowel Syndrome (IBS) symptoms in some people.Source:-1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4154827/
7 Types of Rest for Mental and Physical Health! The 7 Types of Rest You Need!
Rest, everyone needs it to maintain both physical and mental health. But is rest just about closing your eyes or getting 6-8 hours of sleep? If sleep alone provided complete rest, why do we still feel tired in the morning, lack the motivation to work, or feel like taking a break?This happens because sleep only gives you physical rest. But to relieve daily life stress and maintain mental, physical, and spiritual balance.There are 7 types of rest that everyone needs. Let’s explore these 7 types of rest:Physical Rest: You need physical rest when your body is in pain, you feel exhausted, or after doing some physical activity. Physical rest includes sleeping, taking naps, exercising, stretching, or getting a massage. Doing these activities helps repair body tissues, reduces stress, and restores your energy levels.Mental Rest: Mental rest is needed when you have trouble thinking clearly, your mind is racing at night, or you’re struggling to remember things. To get mental rest, take short breaks during work and practice meditation. This gives your mind a break and provides mental clarity.Emotional Rest: You need emotional rest when you feel sad, angry, irritated, or when you can't express your feelings to anyone. In such cases, talk to a trusted friend or loved one and practice self-care.Sensory Rest: Sensory rest is required when you feel overwhelmed by the lights, sounds, and all the digital devices around you. To achieve sensory rest, spend time away from electronic devices in a natural setting, which helps calm your mind and makes you feel relaxed.Creative Rest: Creative rest is necessary when you feel like you’ve been doing the same thing for a long time, feel stuck, or lack the desire to start something new. In such situations, visit a museum or art gallery, explore places with handicrafts, listen to music, or read a new book to find inspiration.Social Rest: Social rest is needed when you’re tired of interacting with people or attending social gatherings, and you just want to be alone. Spend time with a supportive friend and avoid social gatherings so you can think positively and build meaningful relationships, staying away from fake people.Spiritual Rest: Spiritual rest is required when you feel like there’s nothing worthwhile in life, or when you can't find a purpose. In such cases, practice meditation, prayer, or engage in acts of service. This helps you understand the purpose of your existence and realize how important you are.So, if you’re feeling exhausted, check what type of rest you need and take it generously. Because "Self-care can get your power back!"Source:-1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5342845/ 2. https://www.mentalhealth.org.uk/sites/default/files/2022-06/Rethinking-Rest-guide-from-the-Mental-Health-Foundation.pdf
Why should you mushrooms daily?
Mushrooms are the little umbrella shaped fungi, which are edible. Mushrooms can be poisonous too, but they come in different colors and not suggested to eat.But, here in this video, we'll talk about the edible “button mushrooms” which are high in vitamin B, and D and high in fiber with low calories.Mushrooms are also known as “vegetable meat” because of the high level of protein present in them.Mushrooms offer numerous health benefits and are backed by scientific evidence.Here are top 5 health benefits of eating mushroom daily:Research suggests that, eating only 18-20 grams or 2 mushrooms daily can decrease the risk of cancer by 45%. Mushrooms contain a potent antioxidant and amino acid named ergothioneine, that decreases the rate of cellular damage and cancer.Another research suggests that adding mushrooms to your diet can reduce your intake of sodium leading to controlled blood pressure. About 1 cup of mushroom provides about 5-6 mg of sodium, which ultimately leads to decrease in use of salt.A study of Singapore, confirmed that people who ate at least 2 bowls of mushroom in a week had a 50% lower risk of mental problems like Alzheimer's disease and memory loss.Because mushrooms helps in growth of brain cells and neurons that supports overall brain health.Mushrooms are a greater source of vitamin D, as they also increase their vitamin D levels with exposure to sunlight, just like humans.So, if you are vitamin D deficient, or calcium deficient, then mushrooms are the best option for you. Vitamin D increases the absorption of calcium in your body, so, you can increase the vitamin D levels in mushrooms by keeping them in sunlight for 10-15 minutes and then eat them.Mushrooms are rich in prebiotics, which increases the growth of good bacteria in stomach by the help of polysaccharides present in them. Good bacteria are required for a healthy gut and better digestion of food.Benefits of mushrooms don't end here. Mushrooms are way more beneficial to health.From boosting the immune system to promoting weight loss and many more, mushrooms become the best food to be included in our daily diet.source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7826851/
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