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Sleeping Well Tips

Relax! Losing Your Mind And Temper Won't Help

Dr. Jagmati 92% (32 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 81% (35 ratings)
PGDCA, BA-Psychology, MA-Psychology, Phd Understanding Mental Retardation
Psychologist, Ghaziabad
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!

5736 people found this helpful

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

Dr. Maqul Gupta 89% (104 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!

4382 people found this helpful

8 Health Benefits Of Chives You Must Know About!

Dr. P.K. Srivastava 90% (1103 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Noida
8 Health Benefits Of Chives You Must Know About!

Chives are a kind of garlic that belongs to the herb and vegetable family, known as allium. Similar to other members of the family, such as onions, leeks, and scallions, chives include a pungent odor, essential nutrients, as well as powerful medicinal characteristics. They have been used in preparing traditional medicines for centuries to treat a variety of medical disorders, including cancer. The top eight health benefits of Chives include:

  1. Chives have the natural ability to treat esophageal and abdomen cancer. As they belong to the allium family, like other vegetables, the nutrients in the Chives have the skill to prevent the growth of cancer tumor.
  2. Taking chives regularly will allow the user to improve his or her frame of mind and sleep. This is for the reason that they include an active ingredient called choline, which plays an important role in assisting the users to get a sound sleep during the night. It also aids users greatly in keeping up their learning skill as well as their memory capacity.
  3. Chives are capable of keeping up the overall health of the bones of the users. As they include Vitamin K, its aids them considerably in maintaining the bone density as well as the integrity.
  4. Chives have the natural ability to alleviate depression in humans. This is because Chives have the wealthiest resource of folic acid, which prevents the surplus production of homocysteine in the human body in a natural way. Thus, it protects the body from high blood pressure while offering the necessary nutrients to the brain to make it function properly. Folic acid also has the skill to prevent some birth imperfections in an effective way.
  5. Another notable health benefit of chives is that they prevent the growth of cataract in eyes by reducing the eye stress. This is because they are rich in zeaxanthin and carotenes lutein, which play a vital role in maintaining the overall health of the eyes.
  6. Including chives in the regular meals will aid the users to improve their immune system, as they contain enough amount of Vitamin C.
  7. Those who are suffering from a variety of heart disorders will be greatly benefitted by including chives in their regular diet. This is for the reason for the availability of potassium as well as an organic chemical, known as allicin.
  8. Chives also have a wealthy resource of a natural compound, known as quercetin. This compound assists user greatly in having better control over their arterial plaque as well as their levels of cholesterol.

Thus, users will be capable of improving the overall health of their heart, which, in turn, will protect them from stroke as well as from other heart diseases. Taking chives regularly will help these people considerably in lowering the jeopardy of atherosclerosis, as well.

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

5299 people found this helpful

Why Eating Right & Sleeping Well Is Important Part Of Your Life?

Dr. Vishwanath B L 96% (85 ratings)
Doctor of Medicine (M.D.), MBBS Bachelor of Medicine and Bachelor of Surgery
Internal Medicine Specialist, Bangalore
Why Eating Right & Sleeping Well Is Important Part Of Your Life?

As we celebrate the Doctors’ day today, I wish to take this opportunity to hand over the 3 mantras to happiness. We all lead a very stressful life. Many of us have medical issues like hypertension, diabetes, cholesterol issues and so on. What should we do or should we have done rather so that we wouldn’t suffer from these lifestyle diseases?

Eat right:

As the maxim goes, you are what you eat. I would like to stress here that, diet is the single most important factor in our life which determines our longevity and disease pattern. Hence, it is important to eat right. Our diet should have a mix of about 40% complex carbohydrates like oats, whole wheat, brown bread, ragi, semolina and so on. High quality proteins should contribute 30% of our diet. Eggs, chicken, fish, meat, dal and pulses are good examples. Fats especially MUFA and PUFA should make 20% of the diet. Classic examples are sunflower oil, olive oil, rice bran oil. Avoid saturated fats, trans fats, margarine, ghee and butter. Pastry, Khari biscuits, toasts, cookies are rich in unhealthy saturated fats; hence best avoided. We should consume at least 3 servings of fruit daily. This is important because fruits are rich in vitamins, fibre and anti-oxidants.

Sleep well:

A rested mind in a rested body is the best state of happiness. We need to sleep at least 7 to 8 hours daily. The body recharges during the rest and makes it ready for the next day aggressions. With the smartphone entering our bedroom, the sleep pattern has been disturbed. We end up sleeping late while checking Whats App messages and so on. As a result the total sleep duration goes down and we get up in an irritable and sleep deprived state. Such a state is not conducive to healthy work the next day. Avoid checking smartphone apps and messages, reading newspapers just before sleeping and avoid tea/coffee/caffeine in any form post 7pm. This will make sure we sleep on time and get up on time.

Exercise:

This is the last and the most important mantra that can lead to ultimate bliss and happiness. We need to exercise at least 30 min daily for 5 days a week. This can be aerobic exercises like cycling, swimming, jogging, running and so on. Weight lifting for 45 min daily for about 5 days a week is ideal to build a well sculpted and muscular beach body that we all want. Exercising keeps our joints mobile, conditions our heart to strain, releases growth hormone and testosterone which keep you young. Endorphins released in the brain during the exercise make you feel good as though you are on the seventh sky.

I hope readers would take these mantras seriously and implement them religiously all through. This will go a long way in keeping our population happy and reach nirvana!

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

5444 people found this helpful

Health Benefits of Green Salad

Gautam Clinic Pvt Ltd 92% (7382 ratings)
Sexologist Clinic
Sexologist, Faridabad
Health Benefits of Green Salad

Yes, salads help sharpen your eyesight. Spinach, red lettuce and a few other veggies, are loaded with vitamin A carotenoids, zeaxanthin and lutein. These nutrients help in preventing your body against high-energy light that may have caused eye damage. Make sure you add it to your daily meal if you don’t want to be wearing spectacles all your life.

1. Helps you Sleep well
Having trouble while sleeping? Well, research suggests that if you consume salad on a regular basis, it not only keeps you healthy but also treats insomnia. Lettuce is loaded with sleep inducing substance called ‘lectucarium’, which has been used to treat insomnia. Try adding it to your daily diet.
2. Lowers Calorie Count
Eating fried food and items full of sugar only increase the calorie count in your body. Eat salad and you will be surprised to see the amount of calories reduced from your body. The catch is, you do not have to add dressings or fried ingredients in your salad. Add items that have a great nutritional value and are beneficial for your body.
3. Adds Fibre to the Body
Well, your body does need a lot of fibre. Eating healthy foods helps the body in feeling energetic. Salads add fiber to the diet, this in turn reduces cholesterol and constipation to a great extent. High fiber salads eaten before a meal helps you in consuming higher calorie foods served afterward.
4. Good For Digestion
Whenever you consume a really heavy meal, you tend to feel super full and it is often accompanied by bloating. The best part about salads is that they do not cause bloating. Salads are definitely filling and keep your stomach full but they don’t make you feel lazy like you often do by every meal you take.
5. Boosts Immune System
The best way to boost your immune system and keep yourself free from diseases is by eating salads. Eating salads regularly is a great way to not only increase your vegetable intake but the antioxidants present in the salad also boost your immune system.

 

 

1 person found this helpful

The Surprising Psychological Benefits of Music

Ms. Parveen 96% (120 ratings)
Bachelors In Psychology, Masters In Psychology, Post Graduate Diploma In Guidance & Counselling, Internship in clinical psychology
Psychologist, Jalandhar
The Surprising Psychological Benefits of Music

The Surprising Psychological Benefits of Music

Listening to music can be entertaining, but is it possible that it might make you healthier? Music can be a source of pleasure and contentment, but research has also shown that there are many different psychological benefits as well.

The notion that music can influence your thoughts, feelings, and behaviors probably doesn't come as much of a surprise. If you've ever felt pumped up while listening to your favorite fast-paced rock anthem or been moved to tears by a tender live performance, then you easily understand the power of music to impact moods and even inspire action.

But the psychological effects of music can be more powerful and wide-ranging than you might assume. Music therapy is an intervention sometimes utilized to promote emotional health, help patients cope with stress, and boost psychological well-being. Some even suggest that your taste in music can provide insight into different aspects of your personality.

Music can relax the mind, energize the body, and even help people better manage pain. So what other potential benefits might music provide? 

1-Music Can Improve Your Cognitive Performance.

2-Music Can Reduce Stress.

3-Music Might Help You Eat Less.

4-Music Can Improve Your Memory

5-Music Can Help Manage Pain.

6-Music Might Help You Sleep Better.

7-Music Can Improve Motivation.

8-Music Can Improve Your Mood.

9-Music Might Reduce the Symptoms of Depression.

10-Music Can Improve Endurance and Performance.

Final Thoughts

Music has the power to inspire and entertain, but it also has powerful psychological effects that can improve your health and well-being. Instead of thinking of music as pure entertainment, consider some of the major mental benefits of incorporating music into your everyday life. You might find that you feel more motivated, happy, and relaxed as a result.

3 people found this helpful

The Hidden Ways Sleep Deprivation Can Lead To Weight Gain!

Dr. Shalini Singhal 95% (1396 ratings)
Ph.D(Clinical Nutrition), M.Sc(Foods&Nutrition
Dietitian/Nutritionist, Delhi
The Hidden Ways Sleep Deprivation Can Lead To Weight Gain!

If you are sticking to your diet chart and slogging hard at the gym, yet the body refuses to shed any weight, it is time to rethink about the whole schedule. A microscopic vision on diet and exercise may not always be the right way to go in the endeavor of losing weight. There are factors such as sleep deprivation and high amount of stress that could over-write other factors and play a crucial hand in increasing weight. Here is a brief idea on tackling issues like these:

Sleep is a crucial factor: If you are finding it difficult to avoid the mid-afternoon slump just after lunch and there is a craving for sweet at the same time, do not curse yourself. It is very natural. The combination of carbs and sleep deprivation can be a deadly combination. A Harvard study conducted in the year 2004 found that men of the average age of 22 with a normal Body Mass Index (BMI), suffering from sleep deprivation tend to face appetite and hunger issues. Another eye-opener from the same study was that the appetite of these lot is always directed to dense energy foods and high carbohydrate foods. The hunger often hits in the afternoon.

While this is a relatively new area of research, it is pretty evident that hormonal intervention is a key component of weight gain. Less than adequate sleep means a decrease in leptin and an increase in ghrelin hormone. The first hormone increases hunger and the second hormone increase appetite. Other studies conducted by the Stanford University and the University of Wisconsin found that people who had less than 7.7 hours of sleep have a higher body mass index compared to their counterparts. Simply put, if the body does not rest sufficiently, it draws its energy from food. This results in weight gain.

Stress is bad news: The late-night sleeping woes are largely blamed upon stress and rightly so. Stress can have a profound impact on the body. It changes the body hormone and invites several unwanted diseases. Cortisol is the hormone that helps an individual to manage stress by providing extra energy. As it turns out, people suffering a high amount of stress daily fails to utilize the high amount of energy that cortisol produces. The excess cortisol released through hormones such as the serotonin and insulin can slow down the metabolic function of the body, imbalance the blood sugar level, increases cravings and hunger. Extra cortisol can notch up the belly and the waist by a few inches resulting in cardiovascular diseases for many. New research has reported that people who can handle stress better, has a 60 percent lesser risk of cardiovascular diseases. In case you have a concern or query you can always consult an expert & get answers to your questions!

3580 people found this helpful

Sound Sleep - 5 Ways Ayurveda Can Help You Sleep Better!

Dr. Vinod Pandey 87% (10 ratings)
BAMS , CCH , CGO
Ayurveda, Mumbai
Sound Sleep - 5 Ways Ayurveda Can Help You Sleep Better!

Are you suffering from sleeplessness or disturbed and disrupted sleep? According to Ayurvedic principles, proper sleep, along with a proper diet, and a proper utilization of energy is very important for you to maintain good health. There are several practical Ayurvedic health principles, which can help you sleep better, and boost your body immunity. You can opt to follow these Ayurvedic principles for improving your sleep.

  1. Maintain a disciplined sleep schedule: You must be very disciplined about your sleep. It has been observed that the mind is stable, dull, and slow from 6pm to 10pm, which is a good time for going to sleep Therefore, try to sleep early, which will enable you to get a good sleep throughout the night, and get up fresh early in the morning next day.
  2. Mindful eating: You should have an early dinner, between 6:30pm to 7pm. As the sun starts setting, your digestive fire cools down. Hence, by eating a light early meal, your digestion will be improved. This positively impacts your sleep quality as well. Avoid watching television, reading books, or having conversations while you eat. You should concentrate solely on the food you eat and enjoy the various textures, aromas, and flavors of it.
  3. Oil massage: Oil massage therapy is considered to be very important according to Ayurveda. Oil massages on your feet will help in improving your sleep. There are several nerve endings present in your feet, which get nourished by an oil massage. Massaging relieves stress, makes you feel relaxed, improves your blood circulation, and improves your sleep as a result of all this. You should keep herbal oils with you and get regular foot massages.
  4. Pranayama: Pranayama is important according to Ayurvedic principles for improving the quality of your sleep. Every day, you should practice a few rounds of alternate nostril breathing known as Nadi Shodhana Pranayama. This is excellent for your mind and helps in calming down your nervous system. As a result, you get a better and deeper sleep.
  5. Practice self compassion: Ayurveda states that your wellness and health depends largely on a proper balance between the mind, body, and soul. Some people make us feel charged up and positive after talking to them, while some people drain us emotionally and leave us annoyed. You should avoid the negative vibes and stay in a positive environment. Be mindful about who you speak to before going to sleep. It is recommended that you turn off your cell phone, computer, television, and social media activity at least two hours before going to sleep.

Exercise regularly in order to keep fit and physically healthy, as a healthy body leads to a healthy mind. This is essential for an improved sleep. Also avoid consuming caffeine, and any form of stimulant, especially after 3pm. In case you have a concern or query you can always consult an expert & get answers to your questions!

4963 people found this helpful

Root Canal Treatment

Dr. M. R. Pujari 91% (613 ratings)
MDS, BDS
Dentist, Bangalore
Root Canal Treatment

Getting a good night sleep before the root canal treatment is the best way to go as it would reduce anxiety and maintain the overall well being.

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