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Sleeping Well Tips

Proper Sleep!

Dr. Namita Thakur 88% (602 ratings)
BHMS
Homeopath, Lucknow
Proper Sleep!

Taking hot milk at bed time help inducing sleep because it inhibit excitatory neurotransmitter.

For Sound Sleep Have Cup Of Milk Before Off To Bed!

Dr. Ms. Ranjit Kaur 90% (31 ratings)
Post Graduation Diploma in Dietetics and Public Health Nutrition, Fellowship In Obesity Management
Dietitian/Nutritionist, Amritsar

For sound sleep have cup of milk before off to bed.

As we all know, milk is a complete food & it is very important food for our health. Drink a cup of warm milk before going to bed for good sleep.

Calcium and vitamin d which are found in milk helps to build strong, healthy bones and teeth, and the potassium allows maintenance of healthy blood pressure. The immediate benefit of warm milk before bed that it allows you to sleep like a baby by keeping your body relaxed and calm.

Simply take your favourite mug, fill with hot milk and add your own blend of natural sweetener, your choice of condiments like elachi, kesar, almond etc which helps in smooth sleep.

Moon milk help in easing stress and strengthening your immune system.

Milk itself contains tryptophan and melatonin, which are natural substances that are known for inducing sleep.

5 Tips To Enhance The Quality Of Your Sleep Every Night!

Dr. Shivram Bhonagiri 85% (10 ratings)
MBBS, MD - Internal Medicine
General Physician, Pune
5 Tips To Enhance The Quality Of Your Sleep Every Night!

The key to a moderately healthy life is often vested in the kind of lifestyle you lead. Certain alterations in your daily routine can bring marked changes in your overall health. The amount of sleep a person gets on a daily basis decides his or hertemperament, productivity, and most importantly, the person’s health. If you thought sleep was only a means to relax, you were very wrong.

Getting in sync with your body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two. A few effective ways can be followed to help the case of sleep deprivation.

  1. Exercising regularly can have far reaching effects on your sleep patterns-Lack of physical exertion could be the reason behind light or irregular sleeppatterns. To remedy the situation, you need to exercise regularly. Heavy cardiovascular exercises are not always necessary; you could do a set of free- hand exercises each day for a stretch of twenty minutes to keep healthy. This helps you to get good sleep at night.
  2. Eat healthy to sleep well- The kind of diet you follow can also affect your sleep. If your intake of caffeine, nicotine or alcohol is too high, you are sure to face problems in sleeping. It is necessary for you to eat a light dinner; being overly full or being on an empty stomach can ruin your sleep too. Avoid greasy foods, especially at night, as acidity spoils your intentions of getting a peaceful sleep.
  3. Make sure your night’s sleep is associated with one particular ritual- It is best to accustom your body with a ritual that you particularly carry out before going to bed. For instance, you could take a shower in warm water or massage your head with hot oil before retiring for the day. Such a ritual signals your brain cells that they are required to get some sleep now.
  4. Keep away from electronic gadgets before going to bed- The bright light of television sets, laptop screens or even cell phones can interfere with your sleep routine. Spending a lot of time on electronic gadgets at night excites your brain neurons, preventing them from any kind of relaxation.
  5. Cut down on sleep during the day- While twenty to thirty minute long power naps during daytime can help restore drained out energy, longer naps are actually harmful. If you sleep for long stretches in the day, you will invariably fail to get sufficient sleep at night. Hence, remind yourself to not fall prey to the temptations of a comfortable bed during daytime.

4 Ayurvedic Ways For Better Sleep!

Dr. Vivek Rathore 89% (43 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Ghaziabad
4 Ayurvedic Ways For Better Sleep!

Sleeping disorders have become a prominent problem these days. A combination of diet and lifestyle practices is responsible for it. A good night's sleep is necessary for the body in order to nourish the mind and the overall health. Ayurveda identifies sleep problems as a resultant cause of pitta and vata. Loss of sound sleep can cause lethargy, tiredness, and depression. Here is a list of Ayurvedic tips that can effectively tackle the sleep problem and help a person sleep like a baby at night:

  1. Meditation: Meditation is a very effective way of dealing with anxiety and stress. It relaxes the body and calms the mind. In order to do this, a person is required to sit firmly rooted in a quite ambiance and focus on the crown of the head. The focus should be on the rhythm of exhalation and inhalation. While maintaining the breath, the inhalation and exhalation should be continued till 15 minutes. If the mind wanders, slowly counting 1 to 100 and counting back to 0 can help to focus. It should be ensured that a person is concentrating on the breath and refraining from sleeping. Meditating regularly can dramatically help to get proper sleep during the night.
  2. Yoga: Yoga is an age old practice that effectively helps a person in relaxing his/her mind and does away with all the stress. Some of the effective yoga poses that assist in sleeping better include savasana and corpse. They help to relax the nervous system, cut down emotional stress and help to reduce fatigue. Each pose should be practiced for 5-10 seconds in a set of 4. Yoga has notably helped millions of people in sleeping well at night.
  3. Pranayama: Pranayama is part of yoga which focuses on breathing techniques. As per yoga techniques, there are three stages of breathing. The first part involves the diaphragm moving backward into the abdomen that helps the lungs to draw oxygen for its lower portion. The next is the turn of the intercostal muscle to expand in order to get oxygen for the middle portion of the lungs. The upper portion of the lungs gets oxygen, at last, causing the clavicles to rise a little. A slow inhale and exhale for a stretch of 15 minutes is what pranayama is all about. It is known to be mighty effective for relaxing the nervous system and getting a good sleep at night.
  4. Herbs: Certain herbs such as passionflower, skullcap and chamomile are known to be extremely effective to soothe the nerves and assist in sound sleep. They can be consumed by making a paste on a daily basis. Even oil massage with Brahmi oil is very helpful for a sound sleep at night.
3795 people found this helpful

Boost Immunity!

Dt. Monica Kapur 90% (64 ratings)
Certification In Nutrition & Weight Management, B.Com, Certificate In Food & Nutrition
Dietitian/Nutritionist, Delhi
Boost Immunity!

Some do's and don'ts to boost immunity 

In layman language immunity means body's resistance to fight diseases or its ability to defend itself from foreign bodies. We can boost our immunity by following some simple do's and don'ts.

Do's

1) drink enough water - to get rid of the toxins and boost the metabolism.
2) get enough sleep- at least 7-8 hours but avoid oversleeping.
3) get ample sunlight-to boost vitamin d which is crucial for fending off diseases.
4) eat lots of vegetables- as well as fruits 6-7 servings in a day to boost antioxidants which fight free radicals.
5) eat some herbs and spice - like turmeric, garlic, ginger, indian gooseberry, ginseng.
6) stretch daily-at least 30 minutes daily for building strength and enhancing blood circulation. 

Don'ts 

1) avoid processed foods- as it cannot be digested and may create some gastrointestinal problem.
2) limit refined sugar - specially in beverages as they are immune depressant.
3) avoid cold foods- as cold foods and cold drinks reduce the digestive fire.
4) do not smoke and drink - as it can wane off all the energy you have.
5) limit allopathic medicines - especially life time medicines, rather try to modify your lifestyle to get rid of the problem. 
6) do not overthink - as it can effect power of mind and surround you with negativity which can further effect your immunity and leave you lethargic! 
 

3 people found this helpful

Sleep Better - 5 Ways To Do It!

Dr. S K Tyagi 90% (10 ratings)
MBBS, MD - Medicine, SR(Cardiology), PGDHA
General Physician, Delhi
Sleep Better - 5 Ways To Do It!

The key to a moderately healthy life is often vested in the kind of lifestyle you lead. Certain alterations in your daily routine can bring marked changes in your overall health. The amount of sleep a person gets on a daily basis decides his or her temperament, productivity, and most importantly, the person’s health. If you thought sleep was only a means to relax, you were very wrong.

Getting in sync with your body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two. A few effective ways can be followed to help the case of sleep deprivation.

  1. Exercising regularly can have far reaching effects on your sleep patterns- Lack of physical exertion could be the reason behind light or irregular sleep patterns. To remedy the situation, you need to exercise regularly. Heavy cardiovascular exercises are not always necessary; you could do a set of free- hand exercises each day for a stretch of twenty minutes to keep healthy. This helps you to get good sleep at night.
  2. Eat healthy to sleep well- The kind of diet you follow can also affect your sleep. If your intake of caffeine, nicotine or alcohol is too high, you are sure to face problems in sleeping. It is necessary for you to eat a light dinner; being overly full or being on an empty stomach can ruin your sleep too. Avoid greasy foods, especially at night, as acidity spoils your intentions of getting a peaceful sleep.
  3. Make sure your night’s sleep is associated with one particular ritual- It is best to accustom your body with a ritual that you particularly carry out before going to bed. For instance, you could take a shower in warm water or massage your head with hot oil before retiring for the day. Such a ritual signals your brain cells that they are required to get some sleep now.
  4. Keep away from electronic gadgets before going to bed- The bright light of television sets, laptop screens or even cell phones can interfere with your sleep routine. Spending a lot of time on electronic gadgets at night excites your brain neurons, preventing them from any kind of relaxation.
  5. Cut down on sleep during the day- While twenty to thirty minute long power naps during daytime can help restore drained out energy, longer naps are actually harmful. If you sleep for long stretches in the day, you will invariably fail to get sufficient sleep at night. Hence, remind yourself to not fall prey to the temptations of a comfortable bed during daytime.
6 people found this helpful

Know How Ayurveda Helps To Manage Autism!

Dr. Kalpesh Mande 88% (35 ratings)
MD - Ayurveda, BAMS
Ayurveda, Navi Mumbai
Know How Ayurveda Helps To Manage Autism!

Autism is defined as a Neurobiological pervasive development disorder that includes lack of social skills and inability to reciprocate to social interactions. The patient may also have intellectual and cognitive deficits and problems in communication (verbal as well as non-verbal).

Ayurveda is the oldest study of medicine and has proved to be very effective when it comes to managing and treating those affected by autism. The earlier an autistic person resorts to Ayurveda, the more effective it is.

Ayurvedic drink recipe for treating the symptoms of autism: (should be taken daily)

  1. 1/3 cup of yogurt
  2. 3/4 cup of water
  3. Cumin
  4. Coriander
  5. Ginger

Or

  1. Diluted fresh pomegranate juice

Ayurveda in curbing Aggression:
Autism includes heightened aggression and aversion from social interaction due to a neurological condition that impairs the functioning of the brain. Not all autistic patients are violent towards others, but may express their frustration by self-harm and emotional outbursts. One can curb these emotional outbursts by taking herbal supplements. An Ayurvedic herb called Brahmi (Bacopa monnieri) which is known for its, anti-anxiety, neuroprotection and antioxidant properties can help considerably.

Regular massages using sandalwood, rose, lavender and gotu kola oils are also very calming and relieving, because it stimulates the blood flow and neuronal responses. Massage also helps in increasing eye contact and social relatedness, less stereotypical behavior and improved sleep.

Ayurvedic herbs for Autism:

  1. Brahmi; Scientifically known as Bacopa monnieri, Brahmi is an important herb that delays the process of forgetting and improves memory. Not only does Brahmi improve memory, but also increases the grasping power, intellect and speech and also corrects the abnormality of emotions, personality and mood of an autistic individual. It also helps in performing complex tasks such as comprehension, reasoning and learning.
  2. Ashwagandha: Scientifically known as Withania somnifera, Ashwagandha has high affinity for gamma aminobutyric acid (GABA) receptors. Low GABA activity is related to cognitive impairment.
  3. Shankhapushpi: Scientifically known as Convolvulus pluricaulis, Shankhapushpi is very effective in improving learning and memory and is highly effective in treating insanity and epilepsy
  4. Centella asiatica: This Ayurvedic herb is used as a medication for insanity, speech disorders and epilepsy, making it a very useful drug for treating autism.

In case you have a concern or query you can always consult an expert & get answers to your questions!

3228 people found this helpful

Relax! Losing Your Mind And Temper Won't Help

Dr. Jagmati Singh 87% (33 ratings)
BHMS
Homeopath, Delhi
Relax! Losing Your Mind And Temper Won't Help

Is your child irritable? Not eating well or under performing at school?

Relax! Losing your mind and temper won't help. 

There are chances that your child is under stress and needs your support during this testing time. Let's gain better understanding of the problem as a mature step towards positive parenting.

Stress, either intrinsic or extrinsic, can affect your child as easily as it may affect you. There are several causes as to why your child may also be stress-laden even at such a tender age. As pre-schoolers, the major cause for stress stems from anxiety of leaving their parents and spending long hours in an external environment. As a child grows up, further causes of stress may include:

  1. Overwhelming schedule due to large number of academic and extra-curricular activities
  2. High expectations of parents and pressure to perform
  3. Lifestyle or status associated peer-pressure
  4. Conflict between parents / domestic violence / Divorce of parents
  5. Moving to new town or city
  6. Serious illness
  7. Physiological changes during puberty
  8. Worry about getting along with friends

Warning signals that your child is under stress:

  1. Aggression: Children are prone to a high number of aggressive outbursts as they are not as much in control of their emotions as adults are. They may often react with physical aggression (biting, kicking, or hitting) or verbal aggression (screaming or abusing). This can, however, be curbed in a number of ways such as setting firm and consistent limits, and avoiding instilling in them the idea of 'toughness'.
  2. Bed wetting: Though stress and anxiety may not be essential causes that lead to the advent of bedwetting in children, it often accentuates the same. You should reassure your child that you are not angry when he/she has an accident and see the doctor to rule out any other medical causes.
  3. Hyperactive behavior: When children can't handle stress, they release negative energy. Having temper tantrums, running away, or constantly being disobedient are ways to alert adults that there is a problem. Help your child burn off energy in a positive, calming way. Deep breathing exercises, listening to soothing music, stretching, or yoga help.
  4. Withdrawal: Social withdrawal and being frequently moody or irritable can often arise from high levels of stress, social fear and anxiety in children. Offer plenty of positive attention and speak to your child's teacher if you suspect he/she is having trouble with friends at school.
  5. Eating and sleeping disorders: If your child is sleeping less or sleeping more than usual, then it might be an indication that something is not right with your child. Likewise, if there is any change in eating pattern which you find abnormal, then it indicates trouble. This may often stem from stress or anxiety-related issues and hamper the proper growth and nutrient intake in a growing child.

How you can you help your child?  

There are several things you can do to help your child work through his/her problems when it comes to combating stress and anxiety. These include: 

  1. Have friendly relation with kids so that they feel free to share their problems/ feelings. Kids generally hide things out of fear. Motivate them to express and share their worries. 
  2. Try to understand the cause of the stress. Talk about their fears and apprehensions. Make them feel they are understood. 
  3. Do not force them to sleep or eat. Encourage to eat well and sleep in time.
  4. The child should be encouraged to indulge in some physical activities like walk/ jog/sports and relaxation exercises like deep breathing/meditation 
  5. Avoid burdening them with studies and co-curricula activities. Identify their abilities and interest and respect individual limitations. Don't burden them with your expectations. 
  6. There should be sufficient breaks in between studies for rejuvenation. It motivates and enhances productivity.
  7. Avoid demeaning/insulting remarks. Avoid comparisons with other kids.
  8. Avoid negative reactions like scolding/sarcasm/shouting/beating. Teach the child appropriate ways of managing emotions like open communication, sharing state of mind with peers and parents and appropriate anger management techniques.
  9. You should also talk to teachers and peers if you suspect any problem at school and find a solution through their help.
  10. Teach the child about time management. Let them know how to prioritize work according to importance and urgency of task.

In case you have a concern or query you can always consult an expert & get answers to your questions!

4250 people found this helpful

Early Riser - 4 Reasons You Should Be One!

Dr. Priti Srivastava 91% (41 ratings)
PGDCA, BA-Psychology, MA-Psychology, Phd Understanding Mental Retardation
Psychologist, Delhi
Early Riser - 4 Reasons You Should Be One!

Early to bed and early to rise, makes one healthy, wealthy and wise. We have all heard this age-old adage since time immemorial. Yet, how many of us actually adhere to it? Staying up late and waking up even later has become a lifestyle problem that many of us have succumbed to. It has become common to hear people complaining that they simply cannot make it out of bed on time. This can lead to various health problems in the long run.

So what are the health advantages of rising early. Read on to find out more!

  • Healthier Appetite: Your body has been on a 'fast' all night (6 to 8 hours) and you need to 'break the fast' with some healthy food. When you wake up late, you tend to skip your A.M. meal which makes your body go into starvation mode. And the moment you wake up (after prolonged hours of sleep) and eat something, you are more likely to overeat and crave unhealthy foods. If you wake up early, you help the body in asking for the right food at the right time, which creates a healthy appetite and healthy food intake as a consequence. Moreover, having a good healthy breakfast is a foundation for building healthy eating habits and makes you less likely to eat junk the rest of the day.
  • Depression: People who wake up early are generally less prone to depression. A medical study has also shown that there are definite links between the tendency to hit the bed late and depression. It is a well-known fact that a lack of routine can lead to a state of imbalance in the mind and body. This can also have an adverse effect on the hormonal balance of the person and lead to depression and mental conditions along the same lines.
  • BMI: People who wake up early and work their way into the day with proper meals and eating habits tend to have a more balanced BMI. A healthy BMI is where you weight is appropriate for your height. This may differ for men and women with the same height.
  • Exercise: When you wake up late, you actually have that much more of catching up to do, which can lead to grogginess and sudden jerks to the nerves and neurotransmitters as well as the signals that they emanate. All this has a profound effect on the amount of time that we allot for other activities like exercise, which can help one destress even as it keeps us healthy.

From being more sedentary to leading a lifestyle where eating right is the last priority, the lives of those who wake up late seems to be bereft of a proper life rhythm. Waking up early leaves people with the energy to pursue a little bit of everything for a balanced day and life, in the long run.

In case you have a concern or query you can always consult an expert & get answers to your questions!

5754 people found this helpful

#HealthForAll - Let's Take A Pledge & Stay Healthy

Dr. Maqul Gupta 89% (105 ratings)
MBBS, Diploma In Family Medicine, Fellowship Diabetology
General Physician, Firozpur
#HealthForAll - Let's Take A Pledge & Stay Healthy

World Health Day, celebrated on the 7th of April every year, is sponsored by the WHO and several other health organizations. It is observed by all the member states of the World Health Organisation. The adage 'Health is Wealth' wouldn't have had much importance anytime in the history of humankind than now. In spite of increased life expectancy, there has been a surge in the incidence of deadly diseases, and the onus is on the health organizations to reduce the trend.

Health for all being the theme for this year's Health Day, WHO & other organizations are focused on providing access to various health services to people who cannot afford them. As per a survey conducted by the WHO, it was estimated that at present approximately half the world doesn't have access to health care services and approximately 100 million people are pushed to poverty every year due to health costs.

The vision of WHO is to extend health coverage to 1 billion people by 2023. While the health organizations and world leaders are working towards enabling the entire humankind to have access to health services, we can also do our bit in moving a step towards healthy living.

In the light of the universal health coverage launched by the WHO, here are some of the basics that you can follow to stay healthy and fit:

  1. Eating Healthy Is Important: What you eat, is who you are. Eating simple, cooked meals instead of packed or readymade food will keep you away from the unhealthy elements such as bad cholesterol and extra calories. Including a lot of vegetables and fruits and ensuring a balanced meal every day, is crucial for a healthy life. Breakfast is the most important meal of the day and should never be skipped as you actually break your fast in the morning. Skipping breakfast can make you crave for food, thus leading to consuming more calories than required. Starting your day with a power-packed breakfast is the first step towards a healthy life. As a bonus, your day turns out to be more productive as well.
  2. Exercising Regularly Is A Must: Exercise and food are like two sides of a coin, and if you want good health, you can ignore neither. A minimum of 30 minutes of physical activity three times a week is a must to keep your spirits high.
  3. Get Rid Of Your Vices: Smoking causes significant harm to your lungs and can result in several lung diseases including lung cancer. Hence, quitting it is a necessity for a healthy and disease-free life. Alcohol abuse is another problem that you need to get rid of, as it increases the risk of problems such as liver disease, high blood pressure and in the worst case stroke & heart failure.
  4. Stress Needs To Be Managed: In the 21st century where the world is highly competitive than ever, stress has become the new enemy of both mental and physical health. Everyone experiences the stress of some kind day in and out, therefore it is essential to learn how it can be managed. Yoga and meditation can help in relieving stress. Also, indulging in hobbies and sharing a laugh with your loved ones are great stress busters as well.
  5. Sleep Is Crucial: Your job may not allow you to follow the circadian rhythm. Never mind, but at least, you must allow yourself a sound sleep of 6-7 hours. Sleep is crucial for your body parts to rejuvenate themselves and prepare for another 16 hours of efficient work.
  6. Health Check-ups Are A Priority: 'Prevention is better than cure' and that is exactly the reason why regular health check-ups are most important. As they do not just help you stay up-to-date with your daily health issues, they will also alert you to any future health risks. These check-ups will also enable your doctor to plan your treatment better in case of any health issues. Some common tests that you can go for our blood pressure, cholesterol and glucose level, body mass index, dental check and cleaning, self-check for changes in breasts in women and others.

Mankind is fortunate to have made a significant advancement in the field of medical sciences and increasing average life expectancy and treating many deadly diseases. However, universal coverage of health services is still a distant dream which the WHO and other organizations are working to achieve. On this World Health Day, as an individual, take a pledge to follow these steps and start living a healthy & happy life.

In case you have a concern or query you can always consult an expert & get answers to your questions!

4384 people found this helpful
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