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14 Feb
2025

Let’s Understand The Importance Of Our Eyes: A Guide That Will Help To Maintain Your Eye Health

Introduction: Your eye is one of the most important organs of your body as it helps you to look at the world around you in a beautiful way, as this gives you a clear image of the things happening around you. Everyone knows that their eye is important but never takes care of it until a problem arises. So today you’ll learn how to maintain eye health and also how to keep it unaffected for longer ages. Why is eye health important? We know that vision is also said as one of the most important senses of our body, and according to a recent study on Ophthalmology in America, it was shown that more than 80% of what we know is what we see. Our eyes make the task easier by allowing us to see what is going on. Also, our eyes get easily affected as they are directly in contact with sunlight, dust, pollution, and also one of the day-to-day causes which are digital screens computers, Smartphones, etc) as the light of the digital screen comes directly and hits our eye lenses. Our eyes are complex organs and also help us to look at the world beautifully. When we know that our eyes are healthy we don’t care about them. But the actual truth is that maintaining good eye health is not only important to see things but also we require it for our day-to-day tasks such as riding, reading, writing, etc. which will make it impossible for us to live. Commonly known eye problems and their conditions: If you take good care of your eyes still you can get many problems with them. Below are some of the diseases which affect people of all ages: Refractive errors: this is one of the most common issues of people of all ages this happens when your eye is not able to focus the light that is falling on the retina, making you not see properly which means you’ll see everything blurry. Some of the types of refractive errors are mentioned below: Myopia: This is also known as nearsightedness, if someone gets affected by this then he/she will not be able to see a bit far objects but can see the objects which are near to them. Hyperopia: This is known also as farsightedness, if someone gets affected by this then he/she will not be able to see the objects that are near to them, but will be able to see far objects. Astigmatism: PerA personffering from this will have blurry vision every time as his/her cornea is not properly shaped to focus the light falling on it. Presbyopia: This affects a person with ageing, with the rise in age he/she will not be able to see near things. For example: we can see that our grandparents need glasses to read the newspaper. Cataracts: We can find cataracts in older ages persons as with age their eye lenses become cloudy, which makes their vision blurry or else very low light vision. Cataracts develop slowly and with time infect one or both eyes. Some of the symptoms that we can see are: the unable to see at night, faded colors, and bright lights that directly hit the eye. Glaucoma: It is a group of eye diseases that directly affects the optic nerve due to an increase in the pressure of the fluid in the eye, this pressure is also known as intraocular pressure (IOP). This will cause total vision loss or can make him/her blind if not treated in time. Glaucoma doesn’t show any symptoms in its early stages this is why it is also known as the “silent thief of an eye”. There are 2 types which are: Open-angle Glaucoma: This is one of the most common forms, as it causes blockage in the drainage angle which slowly leads to an increase in the pressure of the fluid. Angle-closure Glaucoma: This is not a common form of Glaucoma, as this blocks the drainage angle and because of this the pressure of the fluid rapidly increases. One cannot control the effect the Glaucoma with any medicine or treatment, once you lose your vision it cannot be gained again, this is why it is important to take regular tests of the eyes. Age-related d macula degeneration: This affects over the age of 50 years. The central part of the retina which is known as the macula and is responsible for giving clear vision, gets affected and causes a person to have blurry vision. Activities like driving, walking, and reading become difficult for that person. This generally of 2types which are: Dry AMD: This is a very common form, which causes direct breaking down of the Macula Wet AMD: This is one of the most severe forms, as it directly grows abnormal blood vessels in the retina which leaks fluid and causes vision loss. There is no cure for AMD, other than injections, laser therapy, and lifestyle changes which will make its growth slow. Diabetic Retinopathy: In diabetic patients, this generally happens as it affects the blood vessels of the retina. With time, if there is an increase in the blood sugar level then this will damage the blood vessels which will lead to visualisation. There is no treatment for Diabetic Retinopathy in its early stages, so it is aadvisedfor diabetic patients to have regular tests of their eyes. If this is left untreated, it can cause blindness. This is why early detection, and maintaining blood sugar levels can help one to stop its damage. Tips that one should follow to maintain healthy eyes: If one wants to have good and healthy eyes he/she should have a healthy lifestyle and should take regular eye care. Go for eye tests regularly: If you want to keep your eyes safe, you have to go for regular checkups of your eyes, whether you see any symptoms or not you should visit a doctor every 1 to 2 years to keep healthy eyes. If you have any problems earlier then you can get them treated easily. Wearing protective eyewear: It is one’s duty to keep their eyes away from any injuries, this is why he/she should wear goggles, and safety glasses while working with any tools, or chemicals. Also one can use UV-protected glasses which will protect the eye from UV rays, as the UV rays will cause many eye problems. Follow the 20-20-20 rule during screen time: In today’s day-to-day world digital screen is the most common factor for eye problems. So to control the longer screen time one should follow the 20-20-20 rule which means that every 20 minutes one should look 20 feet away distance for 20 seconds. This easy habit will keep your eyes safe from becoming dry. Healthy Diet: A healthydiet can help in improving eye health such as vitamin C, vitamin E, etc. are very important for the eyes. We can find those in some foods such as: Carrot Leafy green Citrus fruit Nuts Maintaining a healthy weight: If you are overweight then you have the chance of having diabetes and high blood pressure, which will badly affect your health. So, if you maintain overall health with physical activities then you can have a healthy body with healthy eyes. Quit smoking: Everyone of us knows that smoking is not good for overall health as this may cause many problems in the eyes such as AMD, diabetic retinopathy, etc. So, to move away from this type of disease one should quit smoking. Stay hydrated: Drinking water is not only good for the eyes but for the overall body, as the dehydrated body will cause dryness in the eyes. So, to keep the eyes lubricated and good one should keep himself/herself hydrated. Know your family’s history: It is important to know your family history of diseases, as if one of them had AMD then you can tell your doctor before time which will help you to move away beforehand. Read Also:The Impact Of Sarcopenia And Osteosarcopenic Obesity On Aging And Mortality Conclusion: Maintaining a healthy eye is one’s duty instead of becoming blind. Go for regular eye checkups, have a healthy body weight, eat a lot of nutritious diets instead of having oily foods, keep your body hydrated to not only keep your eyes but also to keep the overall body healthy, protect your eyes from UV rays, chemicals, etc by wearing UV protected glasses and goggles, if you have the habit of smoking then quit it as soon as possible as the eye problems are day by day coming to affect you. Always remember you can control your vision loss only if you to know get it treated earlier. So it is a advice to you, Don’t wait for the systems to come, be protective, be safe.

01 Feb
2025

Health

The Impact Of Sarcopenia And Osteosarcopenic Obesity On Aging And Mortality

Overview Although it is a normal process, ageing poses several health risks. Two primary conditions that have a considerable influence on older persons are osteosarcopenic obesity (OSO) and sarcopenia. These disorders raise the chance of death and affect independence and mobility. Being aware of the consequences of ageing and how to avoid them may help one live a healthy life as one age. Sarcopenia: Sarcopenia is the progressive loss of muscular mass, function, and strength of ageing. Although its symptoms become more apparent beyond the age of 60, it usually begins after the age of 30. Sarcopenia causes include: Ageing: The gradual, natural loss of muscle. Physical Inactivity: Not exercising hastens the loss of muscle. Inadequate Nutrition: Consuming too little protein inhibits muscular growth. Decreases in growth hormones, estrogen, and testosterone are examples of hormonal changes. Chronic Diseases: Severalf illnesses, including diabetes, heart disease, and arthritis, can cause muscular atrophy. Resulting from Sarcopenia: An increased risk of fractures and falls Loss of independence and mobility An increased likelihood of hospitalization Loss of metabolism resulting in weight gain A higher chance of death What is OSO, or osteosarcopenic obesity? Osteoporosis, sarcopenia, and obesity are all combined in a more serious disease called osteosarcopenic obesity (OSO). The combination weakens bones, decreases muscle mass, and increases body fat, making it a deadly triad. Older persons, especially women after menopause, are more likely to have this illness. Read Also:How Occupational Therapy Improves Recovery After Surgery Reasons for OSO, Hormonal disturbances together with aging Bad eating habits (low calcium, low protein, heavy fat) Not getting enough exercise Inflammation associated with obesity Long-term conditions including diabetes and arthritis The consequences of OSO Osteoporosis is caused by weaker bones. Increased mobility challenge Increased risk of fractures and falls Increased organ fat accumulation Increased susceptibility to heart conditions Reduced lifespan as a result of many health hazards Effect on Mortality and Aging OSO and sarcopenia both have detrimental effects on ageing and can raise the chance of premature death. Here's how: 1. A decline in self-reliance and strength Walking, climbing stairs, and even carrying groceries are all made more difficult by sarcopenia. By adding weight, OSO exacerbates this and makes mobility even more difficult. Many elderly people with these illnesses become reliant on wheelchairs or caretakers. 2. An increased chance of fractures and falls The likelihood of falls is increased by weak muscles and fragile bones. One in four adults over 65 have a fall each year, according to studies, and fractures from falls can cause permanent disability or even death. 3. Mortality from Chronic Diseases Due to inflammation and increased body fat, people with OSO are more likely to develop diabetes, heart disease, and stroke. In addition to impairing immunity, sarcopenia increases an older person's susceptibility to infections and diseases. 4. Rising Medical Expenses and Hospital Stays These disorders generally necessitate frequent medical treatment for older persons. Research shows that compared to those with normal muscle mass, those with sarcopenia are twice as likely to be admitted to the hospital. 5. Decreased Life Quality These problems restrict activities, social relationships, and mental health, which should be the goal of ageing. The inability to move freely causes despair and loneliness in many elderly persons. Strategies for Preventing and Treating OSO and Sarcopenia You can prevent or slow down OSO and sarcopenia, but ageing is unavoidable. 1. Engage in regular exercise Muscle mass may be developed and maintained using strength training (weightlifting, resistance bands). Fall risk is decreased by balance training like yoga and tai chi. Walking, cycling, swimming, and other aerobic exercises increase general fitness. 2. Adopt a Diet High in Protein Your diet should contain lean meats, fish, eggs, beans, and dairy products. A daily protein intake of 1.2–1.5 grams per kilogram of body weight is best. Incorporate meals high in calcium and vitamin D to help build stronger bones. 3. Sustain a Healthy Weight Limit your weight gain since obesity exacerbates OSO. Eat a well-balanced diet in sensible portions. 4. Get Enough calcium and vitamin D. To aid in the creation of vitamin D, spend time in the sun. Consume dairy products, almonds, leafy greens, and calcium-fortified meals. 5. Remain Active and Steer Clear of a Sedentary Lifestyle If you spend a lot of time sitting down, get up and exercise every 30 to 60 minutes. Take part in domestic tasks such as cleaning or gardening. 6. Supplements and Health Examinations To keep an eye on osteoporosis, have bone density testing. If a doctor recommends it, take supplements (protein powders, vitamin D, and calcium). To stop bone and muscle loss, keep an eye on chronic conditions like diabetes and arthritis. Lastly, Serious illnesses that can have a major influence on longevity ageing are sarcopenia and osteosarcopenic obesity. But they are not unavoidable. Exercise, a good diet, and weight control are all important lifestyle choices that can help you avoid or delay these problems and have an active, healthy life as you age. You can guarantee more mobility, a stronger physique, and a higher standard of living in your later years by acting now.

27 Jan
2025

Health

How Occupational Therapy Improves Recovery After Surgery

Regardless of how little or major the treatment is, having surgery may change your life. The road to recovery following surgery can be difficult and calls for patience, time, and appropriate care. Occupational therapy (OT) is essential in this situation. The goal of occupational therapy is to assist people in regaining their independence and safely and successfully resuming their everyday activities. Let's examine how occupational therapy enhances post-operative recovery and why it's a crucial step in the healing process. Occupational therapy: One area of medicine called occupational therapy assists patients in carrying out daily tasks following an illness, accident, or surgery. Dressing, cooking, taking a shower, and even going back to work are examples of these actions. Occupational therapists are qualified experts who design individualized rehabilitation programs based on each patient's particular requirements, guaranteeing that they regain their social, emotional, and physical health. What Makes Occupational Therapy So Important Following Surgery? The body's capacity to operate normally is frequently impacted by surgery. For example: Strength and mobility may be restricted by orthopedic procedures like joint replacements. Coordination and cognitive abilities may be affected by neurological procedures, such as those performed for stroke or brain damage. After heart surgery, patients may feel weak and unable to carry out daily duties. In order to address these issues, occupational therapy: In order to promote a quicker recovery, therapists provide workouts and tactics that increase strength, endurance, and mobility. Bringing Back Independence: They show patients how to carry out everyday activities despite short-term or long-term physical restrictions. Complication Prevention: Prompt action can prevent problems including loss of movement, bad posture, or tense muscles. Confidence Boosting: Patients feel more empowered and inspired to continue their rehabilitation when they reach minor milestones. Occupational Therapy's Main Advantages After Surgery 1. Tailored Plans for Recovery Recovery is not a one-size-fits-all situation. A customized rehabilitation plan is created by occupational therapists after evaluating each patient's condition, objectives, and way of life. 2. Treatment of Pain Post-operative chronic pain or discomfort is prevalent. Techniques that occupational therapists employ include: Easy activities to increase your flexibility. adaptive instruments to lessen the impact on the afflicted region. Using relaxation techniques to effectively control discomfort. A patient recuperating from shoulder surgery, for instance, could be instructed on the usage of ergonomic equipment to prevent overstretching. 3. Strengthening and Increasing Movement Joints and muscles may weaken or become rigid following surgery. Using walkers or crutches, a patient recuperating from a hip replacement may practice walking. To maintain their back, a person recuperating from spinal surgery can concentrate on workouts that strengthen their core. 4. Educating Adaptive Strategies Occasionally, surgery may cause limits that are either temporary or permanent. Occupational therapists help people with everyday tasks by teaching them adaptive skills. As an illustration: A patient recuperating from wrist surgery could be taught how to eat using specialized utensils that have wider grips. Patients may be instructed in energy-saving methods to prevent overexertion following cardiac surgery. 5. Workplace and Home Adjustments Environmental adjustments are frequently necessary for recuperating at home or going back to work. Occupational therapists are able to suggest adjustments like: Putting grab bars in restrooms for security. For comfort, use reclining chairs or elevated toilet seats. Workspace reorganization can lessen physical strain. For instance, an ergonomic workstation and chair arrangement may help a patient recuperating from spinal fusion surgery by reducing back strain. Examples of Occupational Therapy in Action in Real Life The Story of Sarah: 45-year-old Sarah, a teacher, had rotator cuff surgery. She had trouble doing simple things like writing on the board or shampooing her hair after the procedure. She was exposed to a modified teaching schedule, assistive technology, and stretching exercises by her occupational therapist. Sarah was able to reclaim her independence and confidently return to her classroom in a matter of weeks. John's Story: John, a 60-year-old accountant, suffered a stroke that left him unable to write or talk. His occupational therapist employed adapted equipment and therapy activities to help him develop his fine motor abilities. John gradually recovered his writing and computer skills, returning to part-time employment. READ ALSO:Effective Ways To Build A Consistent Workout Routine: It Is Tough To Keep Up With A Regular Workout Routine, The Best Ways to Utilize Occupational Therapy Here are some pointers to guarantee a speedy recovery: Be Open in Your Communication: Discuss your issues, objectives, and development with your therapist. Be Consistent: Carefully adhere to the routines and exercises that are recommended. Maintain Your Positive Attitude: Remain inspired and acknowledge minor triumphs. Inquire: Recognize the goal of each task and how it advances your recuperation. In conclusion, A key component of post-operative rehabilitation is occupational therapy, which provides patients with practical, emotional, and physical assistance. OT makes sure that the healing process is more efficient and seamless by attending to each patient's unique demands and enabling them to regain their independence. Occupational therapy helps people reconstruct their lives and confidently resume their daily routines by teaching adaptive strategies, controlling discomfort, or altering the surroundings.

11 Dec
2024

Health

Effective Ways To Build A Consistent Workout Routine: It Is Tough To Keep Up With A Regular Workout Routine,

Effective Ways to Build a Consistent Workout Routine: It is tough to keep up with a regular workout routine, especially with busy schedules and keeping the mind refreshed. In the long term, it becomes a need to have the habit of exercise for good health and well-being. Regular physical activity is always associated with improving fitness levels, enhancing mood, reducing stress levels, and preventing chronic diseases. Building up a consistent workout requires a set of realistic goals, making for a sustainable plan and, most importantly, creating an environment that favours exercise. Many successful strategies can be offered in building and maintaining an appropriate workout routine. However, some of the most influential are highlighted below. 1. Set Clear and Achievable Goals Building a routine involves setting clear and achievable fitness goals. Goals help to direct and motivate; track the progress of an individual, and keep him motivated towards it. Start with small, specific, measurable goals like "exercise three times a week for 30 minutes" or "complete five push-ups by the end of the month." Such attainable goals motivate an individual and allow gradual progress. With time, your objectives begin with easy goals that keep changing and widening based on increasing confidence. So you move from an easy goal after obtaining it to a goal of increased workout intensity, diversities in workouts, or specialized workouts related to specific muscle groups. Specific goals make you work with much more focus and a positive feel when you achieve specific successes. 2. Plan - Logical and Formulated A structured workout plan is what makes you stick to it. Without one, you'll easily lose track or even skip working out. Schedule your workouts first in your calendar like any other important activity. Choose the times of day that suit your routine best and commit to those times. If you prefer mornings, you can work out in the morning before your daily activities start. If you prefer evenings, exercise can become part of your after-work routine. Determine how realistic a budget you can maintain in the daily and weekly activities. Beginner-level clients can tolerate usually 20-30 minutes. Then one should gradually increase these as well with the intensification. Maintaining a balanced routine may also mix your cardio, weights, or even flexibility; better still is ideally to evade the burnout feeling to train all portions of your fitness profciently. Anything of value can be achieved through staying with activities you are conducting on your lifestyle as long a term. Read Also:Some Ultra-processed Foods In Your Diet May Significantly Increase Your Type2diabetesrisk 3. Enjoy It Another factor that makes exercise a habit is the enjoyment of exercising. If you do not like exercising, you will not find it easy to keep working out. Try different forms of exercise and discover what suits you best, whether it is running, swimming, yoga, cycling, or group fitness classes. Experimentation may prevent boredom and make things interesting. Mix it up and keep your body guessing and interested. Mix up the type of cardio you're doing: for example, run one day and cycle the next, or try a new fitness class or video. The more fun you have, the more you'll want to keep doing it. 4. Start small and build slowly Start with something very small and gradually build your fitness level if you are a beginner. Don't do too much too soon, as this could easily lead to injury or burnout. Do simple exercises at your current fitness level, and be consistent rather than trying to be intense. Gradually build intensity, duration, and frequency as you become more comfortable. For instance, if you are a beginner, you can target three 20-minute sessions a week and then gradually increase the duration or frequency according to your body's adaptation. Consistency is more important than perfection, so don't get impatient with yourself; celebrate every small progress you make. 5. Accountability and Support Having someone accountable to you in a workout routine can make all the difference. You may find your workout buddy or join that fitness group where you receive motivation and commitment. Your friends, family, and online communities can provide social support to encourage you and be accountable. You may also look for a personal trainer or enrol on a class to get professional guidance and support from them. Account will always involve tracking your progress. That's possible with a fitness journal or by using a fitness app; you log the workouts, and you see improvements. It is evidence of tangible progress that will always keep you motivated and give you the sense of having an achievement 6. Defeat Mental Barriers Construct a routine of exercises to transcend beyond what can be psychologically determined to be created by procrastination or a lack of motivation, but one's self-doubts as well. One very simple answer to push through is positive thoughts towards exercising or bettered moods while with it. If you can't continue doing your day, because of insufficient motivation to exercise, remind yourself how well you'll be after finishing your session. The other way is the "just start" approach. You can commit to exercising for 5–10 minutes only. You might easily continue with it once you have started. The psychological resistance in such cases often decreases as you start getting into a rhythm that makes the hard part just starting. 7. Make it a Habit Exercise becomes a lifestyle if you incorporate consistency. More and more, it is just a part of your daily routine. Learn to remind yourself to work out and make it something you will never forget to do. It is bound to become second nature as time goes on. Reward yourself for the consistency too. Treats such as rest days or shopping for new workout gear are well worth the effort of keeping on track. Positive reinforcement encourages people to keep going by instilling a habit. Conclusion A solid, consistent workout routine can be built through planning, commitment, and the right mindset. This can be achieved through attainable goals, a structured plan, enjoyment of exercise, and accountability. Start small, conquer mental barriers, and turn exercise into a habit to set yourself up for a routine that will be sustainable and rewarding in the long term. Improved health, fitness, and well-being are long-term rewards that take time to establish.

04 Oct
2024

Health

Some Ultra-processed Foods In Your Diet May Significantly Increase Your Type 2 diabetes risk

Ultra-processed foods are industrially formulated edible substances made from natural food or synthesized from other food-related organic compounds. The products resulting from the process are mainly designed to be highly profitable, convenient, and hyper-palatable, often made by adding food additives such as preservatives, colourings, and flavourings. Ultra-processed foods have often undergone processes such as moulding/extruding, hydrogenation or frying to turn them into processed food that looks interesting. But the composition that is included to make ultra-processed food contains dietary fat intake which is linked to diabetes risk, while decreasing the consumption of saturated fats and trans fatty acids by replacing them with unsaturated fats can lower the risk. Drinks that are sweetened with sugar tend to increase the risk of type 2 diabetes by both their role in obesity as well as their role through a direct effect. It is found that consuming more ultra-processed food is associated with a higher risk of type 2 diabetes. Some studies have shown that giving up eating ultra-processed foods can lower the risk 2 diabetes. Many researchers have found that every 10% increase in the quantity of ultra-processed food consumed by a person's diet is linked with a more of 17% increase in type 2 diabetes risk. The food that comes with high risk are savoury snacks, animal-based products such as processed meats, ready meals, and sugar-sweetened and artificially sweetened beverages. The Vital Connection between Ultra-processed foods and type 2 diabetes risk: The individual that is eating ultra-processed food regularly is mostly increasing the risk of type 2 diabetes because ultra-processed foods are high in refined carbohydrates, added sugars, and unhealthy fats. Eating such processed foods can further lead to several health issues that may make us suffer in the long term like weight gain and insulin resistance when consumed more, which then turns out to be a key factor in developing type 2 diabetes in the body. Moreover, ultra-processed foods have low fibre content, which can lead to poor blood sugar regulation and reduced satiety. This as a result can make us consume more and then we will gain too much weight, and both can increase the risk of diabetes. The ultra-processed food can contribute to type 2 diabetes risk because of its another reason ultra-processed foods can often lead to regular spikes and crashes of blood sugar levels in our body. But reducing the consumption of ultra-processed food by eating more whole and minimally processed foods can be beneficial in weight management, stabilizing blood sugar levels, improving insulin sensitivity, and eventually it will help in providing more nutrients and fibre that can protect against type 2 diabetes. The Ultra-processed food groups that have the greatest risk: The most important point about this concept is that only some ultra-processed foods were identified which increases the risk of type 2 diabetes. The ultra-processed foods with the highest risk are the most common and widely used food items like savoury snacks, processed meats, ready-to-eat meals, and sugar-sweetened and artificially sweetened drinks and beverages. Some characteristics of ultra-processed foods that have the highest risk are that the foods tend to be high in salt, saturated fat, and sugar and may displace other more nutritious food items that are important for our bodies. The ultra-processed foods like savoury snacks and high-processed meats contain high amounts of unhealthy fats, sodium (salt), and preservatives and as a result, all of these can contribute to various health issues which may include issues like metabolic issues and inflammation when consumed in excess amount. Not only this most of the ready-to-eat meals have the maximum amount of refined carbohydrates, unhealthy fats, minimal plant-based foods, and low-quality ingredients, which further increase the risk of weight gain and insulin resistance in the body. The artificially sweetened drinks or beverages contain sugar which can increase the risk of type 2 diabetes as they can lead to rapid blood sugar spikes and even they are high in calories and contain low nutrients. Identifying ultra-processed foods! Now we know that ultra-processed foods are unhealthy which can even lead to type 2 diabetes. So the next step should be on how to identify ultra-processed foods and reduce their intake. Before eating any type of packaged food it is better to check the ingredients list that is provided in the back of the product’s packet. If a product that you prefer to eat has more than one ingredient that you won’t find in your home kitchen (like emulsifiers, preservatives, colours, thickeners or artificial flavourings), then it is better to avoid eating such food, the chances of being ultra-processed food is more in such packaged food item. The packaged food that has a long ingredient list itself suggests that the food has been heavily processed and one should keep in mind that the added vitamins and other nutritional benefits mentioned in the packet don’t make the food healthy as it also contains a lot of harmful additives. We should make a thumb rule to avoid eating convenience foods such as ready-to-eat foods, ready-to-eat meals instant noodles, and frozen desserts. For healthy living, it is also advised to be cautious of foods that are specially advertised as ‘low fat’ or ‘sugar-free’ labels as these food items are super-processed and contain high amounts of artificial sweeteners and additives. Some Simple and helpful tips that may help in replacing ultra-processed foods: As it is now known to us what to avoid, but is also important for us to know how to replace ultra-processed foods with healthy foods: Read Also:How To Prevent Cancer Small steps are easy to follow: 1. Try replacing sugary snacks with whole fruit or nuts that are healthy. 2. It is better to eat plain yoghurt by adding your fruit or honey for sweetness instead of a sweetened yoghurt that is sweetened artificially. 3. It is advised to cook our food from scratch which is a great way to limit ultra-processed foods in the diet. 4. It is better to prepare our food at home, as preparing meals at home allows us to control the ingredients that we add to the food that is being prepared which helps to avoid foods that have multiple additives. The simple foods which include roasted vegetables with lean protein are both nutritious and easy to make. 5. It is also advised to prepare homemade foods in larger quantities and freeze the leftover foods which makes it easier to avoid eating ready-to-eat foods when we don’t have time to cook. 6. It is better to choose minimally processed foods like veggies and protein-based foods that have high protein, fibre, and essential vitamins and nutrients. 7. We should try to cook homemade snacks like roasted chickpeas, roasted nuts, seeds, and other healthy options and store them to eat later instead of eating packaged snacks. 8. We should develop the habit of reading the packaged food’s labels or ingredient lists before consuming them so that we can choose food that contains fewer additives. 9. Take lunch instead of eating out in the office or workplace. 10. Choose healthy foods over high ultra-processed foods when eating out. Simply replacing ultra-processed foods with homemade natural foods in the diet may help significantly reduce the risk of type 2 diabetes. A practical way to start is by reducing the intake of savoury snacks, processed meats, ready meals, and sugar-sweetened and artificially sweetened beverages. In case one is not sure what to limit, then it is better to avoid foods with long ingredient lists and ingredients you wouldn’t normally find inyourkitchen.

27 Sep
2024

Health

How To Prevent Cancer

Cancer Prevention refers to the measures or steps taken to minimize the risk of getting cancer. The action might include adopting a healthy lifestyle, avoiding tobacco, and alcohol, eating clean, exercising etc. It is seen that between 30–50 per cent of all cancer cases can be prevented. But to prevent cancer one should follow a long-term strategy to control the cancer. To strengthen national efforts to address the burden of cancer and other non-communicable diseases (NCDs), the WHO Global Action Plan provided for the Prevention and Control of cancer by targeting many of the risk factors below: Tobacco Smoking and eating tobacco has Become more common these days especially in developing countries as they are cheap and easily accessible in shops and markets. Tobacco has several harmful chemicals that may cause cancer and other severe health issues. Tobacco is the greatest avoidable risk factor for cancer and kills more than 8 million people each year, from cancer and other diseases. Alcohol Alcohol drinking is a major issue especially when it becomes an addiction that one cannot stop people often consume it to have fun, but it's a serious health-causing drink. Alcohol is a toxic, psychoactive, and dependence-producing substance. Alcohol is a Group 1 carcinogen and is causally linked to 7 types of cancer, which include oesophagus, liver, colorectal, and breast cancers. It is found that each year alcohol consumption is associated with 740000 new cancer cases. Physical inactivity Physical inactivity which means lack of any physical activity is a major concern for the population today. People don't want to be involved in any sort of exercise or sports that makes them fit and active. Dietary factors Eating clean and healthy food is a myth in today's modern world. People often pick up ready-made foods that are not healthy or good for the body in any way. People often suffer from many diseases by eating junk foods which in the long term invites cancer. Read Also:Importance Of Doctors Obesity or overweight Individuals suffering from overweight or obesity are often at a higher risk of contracting many types of cancer like oesophagus, colorectal, breast, endometrial and kidney. Generally, it is said that overweight people often tend to attract several types of diseases that may be harmful in the long term. But even being overweight linked to many types of cancer such as oesophagus, colorectal, breast, endometrial and kidney. A healthy diet and physical activity are the most important solutions for this issue faced by many individuals. Furthermore, it is seen that too much body weight was responsible for 3.4% of cancers in 2012, including 110,000 cases of breast cancer per year. Infections Infections also play a crucial role in developing cancer in the body, several infections like hepatitis and human papillomavirus (HPV) considered a crucial factor for up to 25% of cancer cases, especially in lower and middle-income countries Vaccines are discovered to be safe from hepatitis B virus and some types of HPV, which can further reduce the risk of liver and cervical cancers, respectively. Environmental pollution It is observed that the pollution in the air we breathe has caused up to 4.2 million premature deaths in the world, among which 6 per cent were lung cancer deaths. Occupational carcinogens Occupational issues can lead to death causing cancer cases. Occupational carcinogens can even develop lung cancer in the body such as mesothelioma, and bladder cancer. Mesothelioma ( cancer of the outer lining of the lung or chest cavity ) is caused by work-related exposure to asbestos. Radiation Radiation can also be dangerous for an individual, for instance, exposure to several types of ionizing radiation can increase the risk of various types of malignancy including leukaemia and several solid tumours. The risks of cancer increase when the exposure occurs at a very young age and even when the exposure amount is higher. Ultraviolet (UV) radiation, and in particular solar radiation, is carcinogenic to humans, causing all major types of skin cancer, such as basal cell carcinoma (BCC), squamous cell carcinoma (SCC)andmelanoma.

16 Sep
2024

Health

Importance Of Doctors

Importance of Doctors Doctors are considered the most important personalities in our society. They are life savers. Doctors are the first ones to lend a helping hand when someone struggles with pain or disease. Many students dream of becoming in the future. Doctors are the ones who have a lot of knowledge about all diseases. Doctors take responsibility for the most important aspect of society. With the growing health problems, it is essential to visit the doctor for the right treatment for your ailments. The life of a doctor is not so easy. Becoming a good doctor also needs a lot of hard work and dedication towards the profession. A country can’t be secure without the army same goes for the doctors, we cannot imagine our lives without doctors. The doctors are the only personalities people who have a brief understanding of all diseases, their symptoms, and their remedies. Doctors make their best effort and work day and night selflessly to ensure that patient’s health is maintained. Doctors, like soldiers, rarely take vacations. They always prioritise their patients above everything else. Someone has said well about the doctors. ‘Some heroes don’t wear capes, we call them doctors’ This sentence said by an unknown individual is something we all can relate to at some point in our lives. No doubt doctor plays an important role in our lives. The first and the last events of a human life cycle are both taken care of by a doctor, from the maternity hospitals to the dead body in the morgue. A doctor is the one who takes care of us as a child cures us of any diseases or accidents and provides us with the needful treatment to be safe and healthy. A doctor is the most modest and respected professional in society. His job entails determining the patient’s illness and administering suitable treatment. Aside from that, the doctor has various responsibilities to do. A doctor’s attitude should be highly courteous. His manner should be reflected in his words and actions. A patient is usually agitated, and only the doctor’s care and humility can help him relax. Patients always prefer a courteous doctor. Importance and Role of a Doctor in the Society 1. Saving life Mostly this arises during the event of an emergency procedure or an elective procedure for a rather time-sensitive or serious illness. An accidental injury and troubled labour also account for the same. 2. Extending life Unfortunately, not every illness can be cured completely. However, with the effort of doctors medicines and therapies, the lifespan of the patient or the onset of the worst effect of an illness can be extended significantly. Though this time varies greatly from case to case and patient to patient, the efforts behind the cause are commendable. 3. Improving lives Not every disease threatens the life of the patient. However, living with the discomforts for a lifetime is not an acceptable option either. The effort of doctors makes it possible to mitigate these discomforts and help them live their lives to the fullest. 4. Controlling the epidemics Some diseases claim an entire population rather than just a handful of random people. Contagious disease and other epidemic conditions are for instance a huge threat to the health of a common people living in that geographical boundary. Timely measures and awareness by doctors can curb or eliminate such catastrophic situations. There's disease, and then there's plague. Black Death and smallpox have wiped out millions of people throughout history; polio paralyzed thousands in the 20th century. By working to contain potential epidemics, doctors prevent disasters. Individual doctors don't fly solo in these crises. Fighting plagues takes money and organizations that work on a national and international scale. But doctors and other medical professionals are vitally important in the fight. 5. Preventive Medicine Nobody wants to become sick, disabled or helpless. Preventing sickness or injury is a better choice: It's less expensive, better for our health and we lose less income if we don't get sick too often. Preventive treatment is also important for society as a whole. People around the world can't afford drugs, hospital stays or surgery. By promoting preventive medicine and keeping people healthy, doctors reduce the health gap between rich and poor populations. 6. Economic Impact A medical practice is a small business. Most doctors employ staff and rent or buy office space, pay contractors for repairs and generally improve the community's economic health as they improve their patients' health. For instance, in 2018, Illinois had 30,000 doctors who supported 146,000 jobs and indirectly supported 250,000 more. A hospital or medical practice can be an economic driver in towns too small to support most other industries. Read also-What Is Really Mpox? 7. Educating People In the internet age, there's no shortage of medical malarkey flying around online. Whatever you're suffering from, someone knows a miracle cure. Whatever you're scared of, some websites will shriek that it is much, much worse than you think. Doctors have the standing and the knowledge to push back against fake medical news. It's not just about teaching patients the real steps to staying healthy. Sometimes it's explaining that there is no cure so no point in spending money trying to conjure one up. 8. Shaping Health Policy State, local and federal governments have a big influence on our communities' health. Is our water safe to drink? Is our food safe to eat? Is there a local treatment program for alcoholics or people hooked on painkillers? If contagious disease is a threat, how does the government mobilize doctors and other professionals? Doctors are only one voice among many that shape public policy. However, they have a unique position of respect and trust, which they can use to push governments toward healthcare policies that will genuinely benefit the public. The pollution in the atmosphere is increasing day by day, which makes all of us fall sick eve. The way our parents take care of us, doctors also play a significant role in our lives whenever we visit a doctor they always educate us to take preventive care to be safe from any diseases in future and also advise us to take supplements that can save us from any future illness . Becoming a good doctor requires years of education and experience. The doctors are purely dedicated to patient’s well-being and good health and they spend their entire lives serving the patients. While the number of diseases keeps increasing day by day due to several conditions, the efforts of doctors, pharmaceutical scientists and pharmacists are never compromised to serve them. Doctors treat patients like family. Nobody likes getting ill. Being sick is when a person feels their lowest, and for the same reason, patients will never forget a doctor who helped them get healthy. As we have seen during the pandemic doctors, nurses and other healthcare professionals have worked day and night to save patients' lives without caring for their own. Even many doctors, and nurses have lost their lives while fighting the virus during the COVID-19 pandemic. This is proof that doctors and other healthcare providers are like God for their patients and they deserve respect from us in exchange fortheirservice.

05 Sep
2024

Health

What Is Really Mpox?

What is Mpox ? Mpox, earlier known as monkeypox, was first discovered in the year 1958 during outbreaks among the monkeys. Human cases were limited only to the central and western sides of Africa, commonly having links or contact with infected animals. In the year 2022, mpox was then identified as a sexually transmitted virus, leading to outbreaks in more than 70 countries that previously had not reported the disease. Mpox is specifically caused by the monkeypox virus (MPXV). It is an enveloped double-stranded DNA virus of theOrthopoxvirusgenus in thePoxviridaefamily, which includes variola, cowpox, vaccinia and other viruses. The global outbreak of clade IIb began in the year 2022 and continued to date, even in some African countries. The mpox cases in Africa have risen recently. The Africa CDC reported that the cases have increased up to 160 per cent deaths and 19 per cent rise in fatalities compared to the previous year. The new variant of the mpox virus identified in Congo has a higher fatality rate compared to the last variant and can even spread more easily. Unlike earlier outbreaks, this variant causes milder symptoms and lesions primarily on the genitals, making it harder to detect. Mpox has recently been identified in four East African countries—Burundi, Kenya, Rwanda, and Uganda—all linked to the outbreak in Congo. Meanwhile, less dangerous strains have been reported in the Ivory Coast and South Africa. Transmission Mpox spreads from person to person mainly when one comes close to someone who has mpox, including household members. Mpox can be spread through the air, an infected individual exhales can spread the virus in the air and when a normal person close to the infected individual inhales can be infected. It can spread with close contacts such as skin-to-skin mouth-to-mouth or mouth-to-skin. The virus can spread through sexual contact. During pregnancy or birth, the virus may be passed to the baby.Contracting mpox during pregnancy can be dangerous for the fetus or newborn infant and can lead to loss of the pregnancy, stillbirth, death of the newborn, or complications for the parent. Animal-to-human transmission of mpox occurs from infected animals to humans from bites or scratches, or during activities such as hunting, skinning, trapping, cooking, playing with carcasses or eating animals. More research is needed on how mpox spreads during outbreaks in different settings and under different conditions. Signs and symptoms Mpox causes signs and symptoms that usually begin within a week after being infected but can start 1–21 days after exposure. Symptoms typically last 2–4 weeks but may last longer in someone has a weak immune system. Some of the Common symptoms of mpox are: • Rashes • Fever • Sore throat • Headache • Muscle aches • Back pain • Low energy • Swallowing of lymph nodes. The mpox rash usually begins from the face and starts spreading to the whole body, moving to the palms of the hand and soles of the feet. The virus can even start to spread to other bodies to which the virus was exposed, such as the genitals. The suffering starts as a flat sore, which then develops into a blister filled with liquid that can be itchy or even painful. As the rash heals slowly the lesions dry up, crust over and fall off. Some people may have one or a few skin lesions and others have hundreds or more. These can appear anywhere on the body including: • palms of hands and soles of feet • face, mouth and throat • groin and genital areas • anus. People may also have painful swelling in their rectum (proctitis) or face difficulty or pain while peeing (dysuria) or when swallowing. Children or pregnant women and individuals having a weak immune system, including those living with HIV which is not well controlled, are even at high risk for severe illness and death due to complications resulting from mpox. Diagnosis Diagnosis of mpox can be difficult because other infections and conditions can also look similar. Hence it is mandatory to distinguish mpox from other spreading viruses or fungus like chickenpox, measles, bacterial skin infections, scabies, herpes, syphilis, other sexually transmitted infections, and medication-related allergies. An individual having mpox at the same time may also have another sexually transmitted infection. Even a child with suspected mpox may also have chickenpox. And for such reasons, testing is key for people to get clear about the disease as early as possible and prevent severe illness and further spread. The preferred laboratory test for mpox is the detection of viral DNA by polymerase chain reaction (PCR). The best diagnostic specimens are taken directly from the rash – skin, fluid or crusts – collected by vigorous swabbing. In the absence of skin lesions, testing can also be done using swabs of the throat or anus. While testing blood is not recommended. Antibody detection methods may not be useful as they do not distinguish between different orthopoxviruses. And it is also recommended that HIV testing should be offered to adults with mpox, and children as appropriate. Diagnostic tests for other conditions should be considered where feasible, for example, varicella zoster virus (VZV), syphilis and herpes. Vaccination and Treatment Treating mpox simply means taking care of the rash, managing pain and preventing complications. Early and preventive care is advised to help manage symptoms to avoid further problems. Taking the mpox vaccine can help in preventing the infection. And it is recommended for people at high risk of getting mpox, mainly in an outbreak. Individuals that might be at higher risk of mpox are: • Healthcare workers • Household members or members close to the community who have mpox. • Individuals who have multiple sex partners • Sex workers of any gender and their partners. To this day there's no proven or effective antiviral treatment for the mpox virus. Hence it's a priority to continue the evaluation process of therapeutics in robust clinical trials and it is recommended to mainly focus on optimizing supportive and preventive care for patients. People with HIV and mpox are advised to continue taking their antiretroviral therapy. Antiretroviral therapy should be initiated within 7 days of diagnosis of HIV. Self-care and prevention People with mpox can recover within 2–4 weeks. Some of the steps to follow to help the symptoms and prevent transmitting mpox to others are Read Also:Is it a new Pandemic? Dos • Contacting the health care provider for advice • Staying at home • Regularly washing hands with soap and water and using hand sanitisers. • Wearing a mask and covering lesions when around other people. • Keeping the skin dry and uncovered (unless in a room with someone else) • Avoid touching items in shared spaces frequently • Using saltwater rinses for sores in the mouth. • Taking counter medications for excess pain like paracetamol or ibuprofen. Don'ts • Do not pop the blisters or scratch the sores, that can slow healing, spread the rash to other parts of the body, and cause sores to become infected. • Shave areas with sores until scabs have healed and one has new skin underneath (this can spread the rash to other parts of the body). To prevent the spread of mpox to others, people with mpox should isolate themselves at home following guidance from their health care provider, or in hospital if needed, for the duration of the infectious period Covering lesions and wearing a well-fitting mask when in the presence of others may help prevent more spreading of the virus. Health workers should follow infection prevention and control measures to protect themselves while caring for patients with mpox by wearing appropriate and adhering to a protocol for safely swabbing lesions for diagnostic testing and handling sharp objects such as needles. India is carefully monitoring the Mpox closely after the World Health Organization declared the disease as a public health emergency. Despite the global rise in cases, particularly in Africa and Europe, Indian officials report a low risk of an outbreak. The government has enhanced surveillance and testing measures, with no new cases since March 2024. However, as of now, no new cases of Mpox have been reported in India since March 2024. Officials maintain that the risk of a large-scale outbreak with sustained transmission remains low. The Health Ministry continues to focus on enhancing surveillance and ensuring that healthcare providers are aware of the symptoms and protocols related to Mpox. e pain and preventcomplications.

04 Sep
2024

Health

Rise Of Swine Flu

Is it a new Pandemic? The recent rise in swine flu cases has been a concern for India, with thousands of cases reported in several states like Delhi, Punjab, Haryana, West Bengal, Maharashtra, Kerala, and even Tamil Nadu. As of July 2024, there have been 178 recorded deaths. Swine influenzais an infection caused by several types of swineinfluenzaviruses. Swine influenza virus(SIV) orswine-origin influenza virus(S-OIV) refers to any strain of theinfluenza family of virusesthat isendemicinpigs. Transmission of the virus from pigs to humans is rare and does not always lead to human illness, often resulting only in the production ofantibodiesin the blood. If transmission causes human illness, it is called azoonoticswine flu. The person which has regular exposure to pigs are at an increased high risk of swine flu infections. Swine flu outbreaks happen every two to three years but for this year, it has an early, more extensive and more frequent outbreak. While August is the peak period for swine flu, this time it started as early as late June in Bengal. And a significant number of cases were severe, a pattern consistent across India. This could be because of a change in weather conditions and the nature of the viral strain which changes every year. What causes swine flu? A virus causes swine flu (H1N1). It can spread from one person to another. When a personcoughsor sneezes, the droplets go into the air. Which can infect other individuals near them, the people near the infected person when breathing the virus can enter their body through their nose. Even when the person near the infected individual touches the surface that is touched by the infected individual earlier and then directly touches their mouth, nose or eyes can also get infected. The symptoms of swine flu are? The symptoms of swine flu (H1N1) are similar to the symptoms of regularflu. After three to five days in contact with the flu, the symptoms start: Symptoms may include • Fever. • Chills. • Cough. • Sore throat. • Body or muscle aches. • Headache. • Fatigue. Preventions One possible way to prevent swine flu (H1N1) is to get an annualflu vaccine. The vaccine can help prevent against swine flu. Some of the precautionary steps to prevent getting and spreading swine flu are : • Cove the nose and mouth with the help of a handkerchief while sneezing or coughing. • If someone doesn't have a tissue or handkerchief, better to sneeze or cough into their elbow. • Washing handswith soap and water frequently. • We should not touch our eyes, nose or mouth. • Avoid contact with people who are sick. • Staying home in case one is sick. • It is advised not to share personal accessories such as cups, straws and utensils. Read Also :The Importance Of Sleep For Mental And Physical Health Is there any risk of relapse? Is it turning endemic in parts of India? A patient could have a re-infection a year later, but a relapse is unlikely the same year. However, the usual cyclical pattern of viral outbreaks is not being followed as evident from this year's cases. Frequent outbreaks point at swine flu becoming endemic to some states but we need further evidence. Does a flu shot help? It greatly reduces the chances of an infection and, like any other vaccine, it's a shield, especially for seniors that keeps infection on the milder side. How do you test for it? And when to go to a hospital? Testing is expensive. So, instead of testing separately for H1N1, doctors consider an influenza A test range as standard. If there's a reasonable amount of suspicion, the doctors put the patient on swine flu drugs to cut out the risk. Those with fever and other flu symptoms should wear a mask and isolate themselves. If a high fever persists for five days or more, along with symptoms like severe body aches, nausea, cough, decreased appetite, nasal secretions and loss of mental alertness then the patient needs hospitalisation. Studies show that swine flu infectionscan increase cardiac risks. According to doctors: Swine flu doesn't affect you directly, but those with an existing cardiac condition or severe comorbidities like diabetes or kidney ailments are at risk, especially, if the symptoms persist along with fever. Should the patient be quarantined? That's a must to prevent transmission, Once H1N1 strikes, there is a 30-40% chance of other family members getting affected. Transmission happens in two ways - droplets through coughing and sneezing (air-borne) and by contact with the patient's clothes (fomite transmission). Tamiflu is used for those in hospital, but the majority can be managed with treatment at home. Senior citizens and those with multiple comorbidities are atagreaterrisk.

27 Aug
2024

Health

The Importance Of Sleep For Mental And Physical Health

Sleepis a state of reduced mental and physical activity in whichconsciousnessis adapted and certainsensoryactivity is forbidden. While sleeping there there is a marked decrease in muscle activity and interactions with the surrounding environment. The world where we live has evolved in such a way that people never seem to focus on good sleep. People have become so modern that we now believe in the 24/7 struggle culture, and this is mainly affected by the never-ending notifications from our smartphones the professional pressure from our job, lacking family time, and social life balance all these things tend to attract our attention around the clock and make us feel like we have not lived the day fully. Does Sleep Matter? The modern pace of life barely gives us time to stop and rest for a while, we have evolved in such a way that having a good sleep is a dream. But sleep is as important for good health as diet and exercise. Low-quality sleep has been linked with health conditions likecardiovascular disease,obesity, andmental illness. While poor sleep is common among those with cardiovascular disease, some research indicates that poor sleep can be a contributing cause. Short sleep duration of less than seven hours is correlated withcoronary heart diseaseand increased risk of death from coronary heart disease. Sleep duration greater than nine hours is also correlated with coronary heart disease, as well asstrokeand cardiovascular events. In both children and adults, short sleep duration is associated with an increased risk of obesity, with various studies reporting an increased risk of 45–55%. Other aspects of sleep health have been associated with obesity, including daytime napping, sleep timing, the variability of sleep timing, and low sleep efficiency. However, sleep duration is the most studied for its impact on obesity. In simple words, sleep is like clicking the reset button of our body, it's the time when our body pauses and takes rest while our body repairs tissues, strengthens the immune system, and builds muscles. The Physical Benefits of Sleep During sleep, most of thebody's systemsare in ananabolicstate, helping to restore immune,nervous,skeletal, andmuscularsystems, these are vital processes that maintainmood,memory, andcognitive function, and play a large role in the function of theendocrineandimmune systems. • When we sleep, our body starts repairing itself: While in a good sleep, our body repairs itself by processes like releasing growth hormones, which help in tissue repair and muscle growth. We have often heard that athletes and fitness enthusiasts care so much about getting enough sleep on a daily basis. Without it, all those hours spent at the field or gym will not pay off as much as they should. • Our heart too needs rest: Not only our muscles but our heart too needs rest, while in a good sleep, our body's pressure drops down which gives our heart a much-needed break. Even studies have also shown that people who don’t get enough sleep are at a higher risk for cardiovascular diseases, including hypertension and heart attacks. • Our Immune System: And standing in the line another important aspect of our body, our immune system. We have often noticed that after not getting enough sleep we are more likely to catch a fever. This happens because sleep is also important for our immune system for proper functioning. While sleeping, our body produces cytokines, which are proteins that fight inflammation and infection. Therefore without having good sleep our body’s ability to fight off illness decreases which may create vulnerable conditions from the common cold to more serious conditions. Relation of Sleep with Weight Management Sleep can also affect our physical health by having an impact on our body weight. When we don't get enough sleep, our body’s regulation of hunger hormones goes high which results in releasing more amount of hormone ghrelin. The hormone ghrelin makes us feel hungry along with the hormone leptin the hormone that signals fullness also decreases. And as a result, we are more likely to overeat and gain weight. It’s no wonder that sleep deprivation has been linked with obesity. Even, sleep deprivation can affect our body’s ability to produce insulin, insulin is the hormone that is responsible for controlling blood sugar levels of our body. Without enough insulin, our body’s blood sugar levels may go up which further can increase the risk of developing type 2 diabetes. Mental Health and Sleep: The Crucial Connection • Sleep can even lead to various temporary issues in our daily life schedule. We must have experienced effects like irritability, difficulty concentrating on daily life tasks, and a bad sense of fogginess after having a bad sleep last night. This makes everything harder and more confusing for us for the day, even simple things can make us feel bored and angry. • Sleep is also essential for regulating our mood. After not having enough sleep our body becomes confused and produces more stress hormones like cortisol, this hormone is responsible for increased feelings of stress and anxiety. And if not controlled lack of proper sleep can even contribute to the development of mood disorders such as depression and anxiety. Adding more to it, Having a good sleep is not only about avoiding the bad effects on our bodies. A good sleep can even enhance the positive benefits to our body. When we rest well our brain comes to a better condition to handle stress, solve problems, and make quick decisions every day. A good sleep can have a positive impact on our life making us feel good in every possible way. While on the other hand, lack of good sleep can have negative effects on our health such as making it harder for us to focus, remember things, and manage emotions, leading to a cycle where stress and poor sleep reinforce each other. Making Sleep a Priority The quality of sleep may be evaluated from an objective and a subjective point of view. Objective sleep quality refers to how difficult it is for a person to fall asleep and remain sleeping, and how many times they wake up during a single night. Poor sleep quality disrupts the cycle of transition between the different stages of sleep. Subjective sleep quality in turn refers to a sense of being rested and regenerated after waking from sleep. Human sleep needs vary by age and amongst individuals,sleep is considered to be adequate when there is no daytime sleepiness or dysfunction.Moreover, self-reported sleep duration is only moderately correlated with actual sleep time as measured byactigraphy, and those affected withsleep state misperceptionmay typically report having slept only four hours despite having slept a full eight hours. Researchers have found that sleeping 6–7 hours each night correlates with longevity and cardiac health in humans, though many underlying factors may be involved in the causality behind this relationship. Sleep duration can also vary according to season. Up to 90% of people report longer sleep duration in winter, which may lead to more pronounced. By the time infants reach the age of two, their brain size has reached 90 per cent of an adult-sized brain; a majority of this brain growth has occurred during the period of life with the highest rate of sleep. The hours that children spend asleep influence their ability to perform cognitive tasks. Children who sleep through the night and have few night-waking episodes have higher cognitive attainments and easier temperaments than other children. Children need many hours of sleep per day to develop and function properly, up to 18 hours fornewbornbabies, with a declining rate as a child ages. Read Also:Why Mental Health Is Important Steps Towards Good Sleep First, it's important to maintain a regular sleep schedule every day. This may include going to bed on time and waking up at the same time every day, which can help regulate our body’s internal clock making it easier to fall asleep and wake up feeling refreshed. Creating a sleep-friendly environment should be in focus. Our bedroom is the place which we mainly use to sleep and take rest being quiet and steady. So we should make the room more sleep-friendly by designing it in such a way this may include investing in blackout curtains, earplugs, or a white noise machine to help us create the perfect sleep environment. This is the one of most important things to keep in mind to improve our sleep quality. Limiting the screen time before bed, the blue light emitted by phones, tablets, and computers interferes with our body’s production of melatonin, the hormone responsible for making us fall asleep. Avoiding screen exposure before bedtime is advised for better sleep quality. The final thing, focusing on what we eat and drink daily. These include avoiding heavy meals, caffeine, and alcohol before sleep as these can interfere with our sleep. Meanwhile, we should adopt relaxing activities like reading, meditating, or taking a warm bath before going to sleep. The quality of sleep may be evaluated from an objective and a subjective point of view. Objective sleep quality refers to how difficult it is for a person to fall asleep and remain sleeping, and how many times they wake up during a single night. Poor sleep quality disrupts the cycle of transition between the different stages of sleep. Subjective sleep quality in turn refers to a sense of being rested and regenerated after wakingfromsleep.

Dr. S. S Dhar

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