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Tips To Improve Your Sleep Cycle
It is a known fact that a good night’s sleep is vital for our physical and mental well-being. Fall short of it and it can take a toll on almost all aspects of your health. It affects your energy, mood, hormones and overall productivity. In today’s stressful atmosphere, many people suffer from inconsistent sleep. Various reasons like late night work hours, inconsistent sleep patterns, unhealthy lifestyle habits, etc can disrupt your sleep cycle. Here are some simple tips to follow to improve your sleep cycle
- Stick to a schedule: Firstly, make sure you get a minimum of 8 hours of sleep. A person does not need more than that on a daily basis. Avoid long daytime naps. If you need a power nap, limit it to 15-20 minutes. Make sure to wake up and go to bed at the same time every day. Do not oversleep on a weekend. A difference of an hour or two is okay. Anything more than that will disturb your schedule.
- Be careful of what you eat and drink: What we eat and drink plays a major role in affecting our sleep. Neither should you go to bed hungry at night nor should you have a heavy dinner. Either one of those is likely to cause you discomfort and wake you up in the middle of the night. Also, do not go to bed immediately after a meal which means you should finish your dinner at least 2 -3 hours before bedtime. Caffeine, nicotine and alcohol are an absolute no-no before bedtime. They tend to wreak havoc on a person’s sleep. Switching to a healthy diet that contains more fruits and vegetables and limited consumption of carbs, sugar and meat not only helps with your weight but also ensures sound sleep.
- Include physical activity during the day: It is obvious that a person who is physically spent during the day is likely to fall asleep easier at night. However, nowadays our lifestyles are more sedentary and therefore we need to make a conscious effort to include some sort of physical activity during the day. When you exercise regularly, you feel less sleepy during the day and sleep better at night. If you choose to exercise in the evenings, make sure to finish at least 3-4 hours before you sleep.
- Control your exposure to light: Your body produces a hormone called melatonin that helps regulate your sleep cycle. Melatonin is controlled by light exposure which means when it is dark; your brain will secrete more melatonin and make you sleepy. Therefore, it is advisable to expose yourself to natural sunlight during the day. This keeps you awake during the day and regulates your circadian rhythm (your body’s alarm). Similarly, at night avoid watching TV or using your tablets/mobiles right before bed. The light exposure will interfere with your sleep. Read a book or listen to music instead.
- Create a restful bedroom environment: Ensure that your bedroom has the perfect environment to induce sleep at night. That means it should be cool, dark, quiet and comfortable. Make sure to invest in a high quality mattress and pillow to support any aches. Draw the curtains shut before bed and set the temperature that is suitable for you. Eliminate any sources of noise that could disturb you at night. You can also take a hot shower or meditate to relax your body right before you go to bed.
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Importance of a Good Posture
‘Stand straight’, ‘sit upright’, and ‘don’t slouch’! These are some things we have heard over and over from parents and elders for all our growing years. There’s a fair reason for that. Having the correct posture makes a world of difference in not only your physical health but also affects how you look and feel. A good posture is as essential as a good diet, sleep and exercise regime. As kids, we have our parents to correct us when we are not mindful of our postures. But, as we get older and tend to get busier, we don’t pay enough attention to it. Unknowingly, we ourselves inflict future body pains because we don’t sit or stand straight while doing our day to day activities
What is a bad posture?
- When you are working, if your screen is not at eye level, you tend to bend your neck lower. This causes stress on your neck
- When you are sitting in your chair, if you are sinking into your seat or your back is rounded it puts pressure on your neck, back and shoulders
- When you are standing or walking, if your shoulders are rounded and weight isn’t evenly distributed on both legs, it indicates a bad posture
How does one ensure a good posture?
Maintaining a good posture should not be a constant worry or task. Our bodies have been aligned to maintain a correct posture but due to our lifestyle, it has been compromised. To begin with, you need to be aware of your posture but once you get used to it, you automatically adopt a good posture.
- When sitting on a chair, ensure that your feet are resting on the floor or footrest and not hanging mid-air. Let your back be supported by the backrest. Your knees should be at or below your hip level. Your shoulders, knees and hips should be at even heights and your feet should point straight ahead.
- While standing it is very important that your weight is every distributed on both feet while your feet are 4-5 inches apart. Your back and shoulders should not be rounded and your stomach should be tucked in.
Benefits of a good posture
- Reduces pain in your muscles and joints: When you have a good posture, all your bones are in proper alignment and no single joint has to bear any extra stress. This alleviates your most common pains that occur in your neck, back, knees, etc
- Improves circulation and digestion: When your stomach is contracted because of sitting incorrectly, it can interfere with your gastrointestinal tract flow. If you sit correctly, you give your digestive organs enough space to function perfectly.
- Improves breathing: If you tend to slump while sitting, your rib cage collapses a little. This leaves less room for your lungs to expand in your chest. With the correct posture, your lungs fill more and help you breathe better.
- Improves memory and concentration: When you breathe better, your brain gets more oxygen. This helps to boost your memory and concentration.
- Makes you look and feel confident: A person who slouches or doesn’t have a good posture doesn’t look presentable or confident. When you stand straight and look sharp, you feel and exude confidence. This elevates your mood too.
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How to Tackle Hair Loss
The #GoodHairDay exists for a reason! No matter what age or gender you may be, your hair is your crown. It changes your appearance and gives you a boost of confidence when you look at yourself and when you step out for social or professional meetings. Losing hair is no fun irrespective of what the cause is. There are various reasons one may suffer from hair fall or hair loss. Smoking, stress, hormonal imbalances, medications, etc are some of the common causes. There are many simple ways to tackle hair fall if they are not caused due to medical reasons. Here are some ways to tackle hair fall:
- Nourish your hair: You are a result of what you eat. That is applicable to your hair too. To have healthy hair, one needs to have a healthy diet too. Foods that are rich in vitamins, minerals, proteins, biotin, omega-3 should be included in your diet. Milk, eggs, green leafy vegetable, nuts, fish, etc are excellent foods for hair. Along with that, hydration is key. Drink enough water regularly to flush out toxins causing your hair fall.
- Changes in lifestyle: Simple lifestyle habits make a major difference in how your hair reacts. A healthy lifestyle means healthy hair. Stress plays a big factor in increased hair fall. You should learn to manage stress through yoga and exercise. Regular exercise increases blood circulation to hair. Avoid smoking because that has the reverse of exercise. Getting 7-8 hours of sleep is important in reducing stress and getting your hormones that induce hair fall in order.
- Take care of your hair: How we treat our hair regularly plays a pivotal role in the health of hair. To tackle hair loss, pay attention to the smaller details. Do not use excessive heat on your hair (blow dryer, curler, straightener) regularly. If you do, apply heat protecting sprays before using any styling tools on your hair. Do not tie your hair very tight, pick a comfortable hairstyle for everyday. Oil your hair regularly to keep them nourished and soft. Please remember that oil doesn’t boost hair growth. Do not sleep with your hair open. Tie a loose braid before going to bed. These small changes go a long way in reducing hair loss.
- Meet a doctor: In case of excessive hair fall, it is advisable to consult a dermatologist to understand the root cause. Sometimes the lack of vitamins in the body, underlying hormonal imbalances, reaction to certain medicines, etc are the reasons for your hair fall which cannot be solved without the guidance of a doctor. Based on your medical history and blood reports, they suggest the best course of treatment for you.
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How to get rid of Dark Circles
“Let your eyes do the talking” is a term most of us have heard before. We all have experienced days when we wake up in the morning and see ourselves in the mirror to find dark circles under our eyes making us look tired. Maybe you were up till late at night binge-watching your favourite show or trying to meet a deadline. Dark circles make us look and feel underwhelming. Due to our lifestyle, it is very common nowadays and has become a concerning topic amongst youngsters as well. Here are some ways to get rid of dark circles.
Home Remedies:
Cold compress- Cold compress can reduce the puffiness under your eyes and help eliminate the dark circles. Cold water helps in tightening the blood vessels. To do a cold compress, you can use a ready ice pack or make one yourself. To do that, you have to take a clean and soft cloth, put 1-2 ice cubes in it and apply it on your eyelid for 5-7 minutes. Repeat this process 3-4 times a day for better results.
Teabag- You are familiar with the benefits of green tea, but do not discard the tea bags. These tea bags are useful to get rid of dark circles. Tea has caffeine and antioxidants and it helps in blood circulation. You can apply teabags on your eyes to make them look fresh. After soaking the tea bag in warm water, let it cool for 15-20 minutes. Once they are cold, close your eyes and put it on for 15-20 minutes. Then remove it and wash your eyes with cool water.
Cucumber- Cucumber slices are an age-old and foolproof method being used. Cucumber also has antioxidant properties and 96% water so it helps in hydration. Take the cucumber out from the refrigerator and cut two slices from it, apply it on your eyes and relax. Cucumber can give you refreshing and soothing effects.
Small steps towards a healthier lifestyle:
Proper Sleep– Struggling to maintain a proper sleep cycle is a problem may face but you should keep in mind that 8 hours of sleep is mandatory to help your body function well. You can try going to bed at the same time every night and waking up at the same time every morning, along with other methods, that way you can stick to your sleeping schedule.
Hydrate– Water is essential for all parts of our body. Enough water intake will help keep your eyes hydrated.
Avoid too much sun exposure – Direct sun exposure can affect your eyes badly so take proper precaution before stepping out in the sun. Use an umbrella or wear sunglasses/hat to protect your eyes.
Good Diet– Eat lots of fruits or vegetables. Include foods in your diet which are rich in vitamin C, vitamin K, and iron. Papaya, strawberries, broccoli, citrus fruits, etc are great sources of vitamin and iron.
Exercise– There is no replacement for exercise. Practicing yoga or meditation at least thrice a week, helps brain cells, reduces anxiety and helps you sleep better.
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Eating Healthy Can Be Delicious Too!
How many times have you decided to go on a diet and haven’t been able to follow through with it because you thought you could only eat a salad or a bland soup? Gone are the days when eating healthy meant only eating raw or boiled food. Dieting doesn’t mean you have to starve yourself and it definitely doesn’t mean you should feel like you are punishing yourself. Eating healthy should not and is not restrictive. In fact, if you are able to make your eating habits right, it will become a lifestyle for you. Here are a few ways that you can make healthy food delicious too.
- Add seasonal fruits and vegetables-The more variety you have to choose from, the less bored you will get with the food you eat. Seasonal fruits and vegetables are excellent ingredients for your meals. They can be incorporated into your diet in multiple ways and tend to have fewer preservatives since they are freshly harvested. Obviously, they taste better and are healthier than the frozen alternatives. Seasonal fruits like strawberries can be used in making healthy smoothies or sorbets to satisfy your dessert cravings.
- Think beyond salt and sugar-The right seasoning can enhance the flavour of a dish significantly. While on a diet, if you are supposed to cut down on salt, it doesn’t mean you have to eat bland food. Use fresh herbs like parsley, coriander, dill, etc while preparing your meals. Also fail-sales herbs like oregano, thyme are available in every store which you can sprinkle on top of any salad or meal. Similarly, instead of sugar, you can add honey or jaggery to your cookies or cakes. Incorporating fruits that have natural sweetness is also a good alternative
- Use different techniques of cooking-Just because you have been told to not use oil in cooking doesn’t mean your food has to be raw or boiled. You can use different methods to prepare your meals. Blanche your veggies to get them just cooked while still maintaining the right amount of crunch to it. Similarly, you can sauté your veggies and grill your meats to enjoy a healthy as well as tasty meal
- Don’t ignore healthy fats-While on a diet, you can not abandon any nutrient completely. It is not healthy or sustainable. That holds true for fats as well. You can use olive oil or sesame oil to sauté or cook your vegetable instead of regular oil. Similarly, a teaspoon of ghee gives you the desired fat as well makes your meal tastier.
- Find the right alternatives-With the increasing focus on health, now there are various options to choose from. You just have to find the one that suits your needs and palate the best. Do not be afraid to try something new. Are you fond of a buttered toast in the morning? Then switch to nut butters. Peanut butter is a great alternative for regular butter and can be added in meal preparations too. Similarly, you can switch from all purpose flour to whole wheat flour or gluten-free flours like jowar and bajra as well.
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Dietary Habits for Good Skin
Today, we live in a fast-paced and busy world. We are exposed to a lot of pollution and dirt. Our eating habits are compromised and we have become dependent on medicines and chemical products for quick fixes. Be it your hair, skin, or weight, what we are, is a result of what we eat! Our elders always preferred home remedies and ask us to eat well. There is a good reason for that. If we have a good diet, it keeps our bodies healthy and reflects on our hair and skin too. Here is a list of things one must eat to have healthy and glowing skin.
- Plenty of Water: Water is the Holy Grail for your skin. Water is a natural cleanser for your body and clears your pores. Ideally, you should be having one glass of water every hour during the day. If you want to switch it a little, you can add slices of oranges/lemon/cucumber/mint leaves (You can add any combination of 2 or more of these) to make it a detox drink of the day. It tastes good and is beneficial for your body too
- Eggs: Eggs are a versatile food and can be included in so many different ways in our diets. Scrambled eggs or an omelette is a perfect breakfast. You can simply add boiled eggs to your salad for any meal. Eggs have been and are still the richest source of protein. They are also a good source of lutein which helps in keeping the skin hydrated and firm. Eggs contain amino acids that help in building collagen that is good for skin health.
- Nuts: Almonds and walnuts are very important for good skin and hair. Almonds provide Vitamin E which protects the skin from damage and promote growth of healthy skin cells. Walnuts are an excellent source of fatty acids like Omega-3. These are fats that your body cannot naturally produce. They are also good sources of Vitamin E, Vitamin C, zinc, selenium and protein which prevent skin from sagging and keep it plump and healthy.
- Vegetables: Vegetables are another superb source of vitamins and minerals. They protect your skin from harmful UV rays and alongside keep it hydrated and free from damage. Including fresh vegetables likes tomatoes, broccoli, spinach, lettuce, etc in your diet helps you keep your skin healthy and glowing. Tomatoes contain Vitamin C and carotenoids that prevent wrinkling while Broccoli contains sulforaphane that protects you from sunburn and also prevents skin cancer.
- Fruits: Fruits that are rich in Vitamin C like oranges, grapes, kiwis are important for skin rejuvenation and also prevent infections. Fruits are not only flavourful, they are also abundant with vitamins, minerals and dietary fibres. You can also include fruits like Avocado that has healthy fats that keep your skin moisturized and protects it from sun damage. Papaya is another fruits that helps improve digestion, making your body free of toxins thus helping in keeping your skin clear.
- Dark Chocolate: Cocoa is rich in antioxidants that protect your skin from sun damage. It also helps with wrinkles, skin thickness and texture. Dark chocolate also improves blood flow and hydrate the body. The best part is that it has little or no sugar depending on what you choose.
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Maternity Care in Delhi and Foods to avoid during pregnancy
Pregnancy is a crucial time, where you have to take care of your health physically and mentally. A common phrase heard during this phase are the ‘Cravings’, be it the classic “Khatas” as portrayed in Bollywood or a unique one that you might have come across, it is natural to have cravings during pregnancy, but the tough part comes when you have to avoid them. If you are located in New Delhi and are looking for assistance or advice, the options for maternity care in Delhi are plenty. If you are curious about the kind of food to avoid, here is a list for you-
Caffeine: If you have been in love with your morning cup of coffee, unfortunately, you might have to say goodbye temporarily. Since caffeine gets absorbed quickly and travels to the placenta, it can be risky as the baby’s placenta might not have developed the required enzyme yet to metabolize it. Usually, pregnant women are asked to limit their caffeine intake to not more than 200 milligrams per day. If despite this you seem to face issues during your pregnancy, you can always check ‘maternity clinic near me’ and contact the nearest option.
Raw Sprouts: Usually, sprouts are considered the go-to option when under a diet, but this changes when pregnancy takes place. Sprouts could contain Salmonella, which is a bacteria nearly impossible to wash off and grows in the humid environment where sprouting takes place. You can choose to consume them after they have been perfectly cleaned and cooked. Have more questions about what you can cook and consume if it contains sprouts, and want to seek advice from private hospitals? Check out private maternity care near me and shoot your questions.
Milk, cheese, or fruit juice that is not pasteurized: Since milk, cheese, and fruit juices can contain a variety of bacteria which your body would have allowed otherwise, but during pregnancy, it might reject the same for the baby. These bacteria could be lead to infection. The best way to do away with this is to consume pasteurized products and avoid the consumption of bacteria. If you wish to find out more details about pasteurization and if doing it at home is safe enough, Maternity care in Delhi is available to answer your questions.
Alcohol: Consuming alcohol can lead to possible miscarriages and stillbirth and is extremely harmful to your baby. It can also lead to negative consequences and impact the child’s brain development along with other disastrous impacts on the body. It is rarely advised to consume alcohol at any given amount, hence it is best for you to say no to it altogether. In case you have queries with regard to what kind of alcohol could be the most harmful during pregnancy, you can head over to private maternity care near me to receive detailed information.
Processed Junk Food: Pregnancy is the phase where you are instructed to consume nutrient-rich food which is extremely healthy for you as well as your baby. Hence, though the cravings will drag you towards consuming junk food., it is best to maintain a safe distance from them. Rich in calories and sugar, these lead to excessive weight gain which can be difficult to shed in the future as well. If the cravings are crossing an uncontrollable stage, a maternity clinic near me is your option to consult!
Though most foods are considered healthy during pregnancy, some food items that are part of your regular diet are best avoided. Optimal nutrition is extremely important to maintain a healthy body for you as well as the baby. Make sure you get all your queries clarified from the Maternity care in Delhi that you’re consulting and have a happy and healthy pregnancy!
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Few Exercise that a Cancer Patient should do
“There is a can in cancer because we can beat it” Research says exercise can be the one of most important cancer treatments. Though there is no replacement for the treatment that a cancer patient goes through,staying active during the treatment can just add to the faster healing. It increases the strength and stamina of the body and reduces depression and anxiety.
Also exercise helps you enjoy life fully without any worries. So here are some ways to keep your serotonin level high even when it is challenging.
Walking
Cancer Patients undergo chemotherapy which destroys the cancer cell and also kills the normal blood cells of our body, which leads to weakness. So patients prefer to lie down due to debility, so it is important to start with slow walking to keep the body energetic.
Stretching
The risk of Cancer can be reduced to the extreme by keeping the muscles flexible, strong and healthy as the blood flow increases thereby providing oxygen to the muscles which enables the body to repair itself. Stretching is also efficient to recover from cancer treatments. Because the radiation therapies tend to limit the range of motion and stretching can tone down the tissues that would help in opening up the stiffening muscles.
Blowing up Balloons
Blowing up balloons is an effective breathing exercise for the people who are suffering from lung cancer. It allows oxygen to enter into your lungs and expel the carbon dioxide from it. This will keep your lungs healthy and improve your endurance. Blowing up balloons increases your lungs’ ability to maintain a sufficient flow of oxygen.
Meditation
“Your calm mind is the ultimate weapon against your challenges. So relax.”Once you learn to control your mind, you can achieve any goal in life. Cancer causes a lot of anxiety and panic.Meditation helps to overcome all these. Meditation improves your sleep cycle.It helps you to be in the moment. Once you start practicing mindfulness, you will be able to notice the positive changes in your life.
Balance exercise
It is shown that during cancer treatment, the body loses a little bit of balance. It is due to the muscle weakness and pain that comes with the treatment. Balance exercises can assist you in regaining the function and mobility you require to safely return to your normal activities.There are few balance exercises that you can try at home. For example Bipedal toe raises and heel raises.open change active range of motion exercise e.t.c.
Exercises are effective but It is more advisable to do it safely under proper guidance .So make sure you consult your doctor before you start any of these exercises, what works for everyone may not work for you, so it is always better to take advice from an expert. Lastly it’s about focusing on the fight not the fright, so keep on fighting, you will surely win.
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