How stress screws with your body?

Posted on by skjha196

Stress is a normal that happens to everyone in his life. Long term stress causes wear and tear on the body.Physical , emotional and behavioral symptoms develop.

Stress can lead to emotional and mental symptoms like:

1) anxiety or irritability

2) depression

3) panic attack

4) sadness

Stress really sucks.It sucks up the energy, while a little bit of stress can help you, when your body goes into fight mode. But, daily stress or anxiety can the mind and body in serious ways.

1) it makes exhausted – stress or anxiety might be keeping up at night , freaking out trigger the brain to release the hormone cortisol in the blood stream, which gives the brain more oxygen and release extra energy to help the body deal with that stress .

But,frequent stress can cause exhausted and feel like the person is dragging all day,everyday.

2) It messes with libido – chronic stress can impact the body ‘s production of estrogen, which keeps reproduction system in working order.when that happens, the person could feel a dip in the sex drive.

In times of stress,concentrate on eating a healthy diet and avoiding junk foods, alcohol and smoking to help ease this symptoms.

3) It makes it hard to poop- chronic stress can impact the hormone released by thyroid gland, which regulate the metabolism among other things.lf these hormones get off track,it can lead to constipation.When the person feeling this symptoms,go to gym, drink lots of water, increase the fibre in diet or take a laxative if needed to.

4) Getting pimples on face and other bodies – when the person is in chronic stress,then the body spike, causing acne to flare up. Stress can also show up on other parts of the skin in the form of rashes.

5) the person cannot remember anything – chronic stress seriously impact the hippocampus, the area of brain where the memories are stored. This kind of stress causes the hippocampus to actually shrink , making it tough to remember facts ,lists, event or long gap of time.plus, damage from stress can make it hard to create new memories.

6) screws with manicure – if a person has a nasty habit of biting nails,it might be show how the anxiety is in ugly mood .

7) it makes the weight gain- Researchers say that dieters who learn stress management tactics are more successful at losing weight than dieters who didn’t.

8) Lose some hair – chronic stress can cause the skin to breakout,it can also cause the hair to shed more than usual, usually three to six months after a stressful situations.

9) it makes back pain- when the person are stressed,then heart rate and blood pressure rise and body pumps out hormones to help with body fight. This makes the muscles to tighten up and amplify the aches to get from sitting at a desk all day.

So no one can avoid stress in life,but can stop it from becoming worse in life.

Dr S.k.jha

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Seasonal affecting disorder : A mental health problem

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By Dr S. K. jha

Seasonal affecting disorder is a psychological disorder in which depression occurs during the same time every year.

Many people enjoy the winter season.They travel to hill station for watching snowfall and enjoy with family and friends.

But do you know that some people feeling sadness or depression in cold , which is also known as “winter Blue”.

Actually,’winter Blue ‘ only comes during October month to April month.The shorter days of winter and the lack of sunlight can cause the body to produce too much melatonin anot enough serotonin,a neurotransmitter that helps in regulating the mood.

Researchers say that seasonal affecting disorder is a type of mood disorder that coincides with the changes in season.The most common form of SAD is depression starting when the season changes from fall to winter, often called Winter Depression.

People affected by this disorder will experience some or all other classic symptoms of depression which can be debilitating.

Causes

It is very very unclear what causes affects the SAD, though some researchers suggest people who experience seasonal depression may have trouble regulating serotonin,a neurotransmitter that helps regulate mood and is affected by exposure to sunlight.

When melatonin and serotonin levels are out of balance,it can be harder for people to adjust to seasonal changes in day length.Vitamin D , which promotes serotonin activity and is produced when skin is exposed to sunlight, also may play a vital role.

It is psychological mood disorder that is characterized by lethargy and depression dependent upon the season.The disorder is more common among people who experience a longer winter and less hours of sunlight than people closure to the equator.

This disorder is four times more common among females than males. It is usually develops around the age of 20 to 30 years old and also shows evidence of significant familial predisposition to developing the disorder.

Brain activity of SAD patients vary from healthy individuals.

Symptoms

1) felling of sadness

2) hopelessness, anxiety or irritability

3) loss of interest

4) social withdrawal

5) fatigue

6) food cravings and weight gain

7) trouble thinking

8) extreme difficulty in waking up in the morning

9) Depressed mood

10) Change in appetite

11) feeling of suicidal thoughts

Unlike other types of depression,if left untreated of SAD ,then seasonal affecting disorder usually improves when spring arrives.

Symptoms tend to come back and then improve at the same things every year.

Treatment

The most common treatment for SAD is phototherapy.

Medications are also used as treatment for seasonal affecting disorder. This treatment are usually used if light therapy does not work.Antidepreesants are effective at treating SAD. Selective serotonin inhibitors are also effective.

Simple lifestyle changes may be an easy way to mitigate the depressive symptoms associate with seasonal affecting disorder.

a) the walk outside around the ground for one hour a day.

b) add more lamps and brighten lightly at home and work.

c) avoid using sunglasses or contact lenses that are coated to shield UV light radiation because the interferes with light transmission to the pineal gland.

These simple lifestyle changes could be an effective treatment for those experiencing milder symptoms and may reduce symptoms of Seasonal affecting disorder.

So,be careful and always take the task easily,not in anxiety.

Kidney stones: is it health problems?

Posted on by skjha196

Kidney stones have been causing problems for thousands of years.Men are more likely to develop renal stones( 80% of patients with renal stones are male) and the most common age of occurrence is between 20-30 years old. People who develop renal calculi have about a 50 to 80% chances of having them recur.

It is estimated that one in ten people will have a kidney stone at some time in their lives. The risk of kidney stones is about 11%in men and 9%in women.other diseases such as high blood pressure, diabetes and obesity may increase the risk of kidney stones.

Kidney stones are also called renal calculi,which are hard,rock like deposits formed in the urinary tract. It is common (1% of population) and recurrent (50-80%) disorders that are usually preventable. Stones formation begins when urine becomes supersaturated with insoluble components due to excessive excretion or factors that diminish solubility.About 20%of kidney stones either from a general metabolism affecting the entire body or from a structural or metabolic problem of the kidney itself.

Metabolic problems include cystinuria and renal tubular acidosis.

Diseases of general metabolism that cause kidney stones are gout,hyperparathyroidism and abnormal intestinal absorption.

The remaining 80-90% of stone disease is idiopathic ( of unknown origin) . Idiopathic stone disease affects all ages. These stones are vary in size and there may be one or more.

Usually, these types of stones are :

1) calcium oxalate

2) calcium phosphate

3) struvita stone

4) uric acid stone – it occurs when urine is saturated with uric acid in the presence of an acid urine PH and dehydration.

Kidney stone is called colic because it often flares intermittently brought on by stretching of the ureters and kidney pelvis as the stone blocks the normal flow of urine.

Causes

Possible causes include drinking a little water, exercise ( too much or too little) , obesity, weight loss surgery or eating food with too much salt or sugar. Eating too much fructose correlates with increasing risk of developing a kidney stone.

Kidney stones increase the risk of developing chronic kidney disease.

Signs and symptoms

1) kidney stone pain which feels like throbbing or tenderness below the rib cage or in the back/ abdomen.

2) producing less urine than usual

3) fluid retention and swelling due to imbalance of electrolytes.

4) indigestion,nausea and loss of appetite

5) cognitive and mood changes due to hydration and shifting electrolytes levels such as confusion, trouble sleeping, fatigue and weakness.

Investigation

1) x- ray

2) sonogram of the abdomen

3) analysis of urine help to determine the diagnosis of kidney stones

4) blood examination

5) kidney function tests

Treatment

1) balanced diet

2) plenty of water drinking – drinking plenty of water helps in diluting the substances in the urine that cause stones.

3) getting very little calcium in diet can increase the level of oxalate and cause kidney stones,get only calcium if needed

4) cut down sodium – a low sodium diet is recommended for those who are stone prone

5) restricted animal protein – eating an excessive amount of animal proteins such as poultry,eggs, seafood and red meat increases the level of uric acid and could cause kidney stones.

6) a diet with high protein reduces the level of citrate,the chemical found in the urine which helps in the prevention of stone formation.

So, eat foods that are rich in magnesium, vitamin supplements as vitamin B6, vitamin C .

Appropriate medicine as advised by doctor

Last surgery or treated with ultrasonic shock therapy

These are the management and treatment for kidney stone diseases.

Prevention

Prevention of recurrence includes strategies such as drinking plenty of water, decreasing sodium intake, avoiding junk foods following medical advice regarding prescribed medications to reduce stone formation,so, kidney stones can cause serious kidney damage and should be properly treated to prevent long – term complications.

Dr S.K.jha

Mussoorie: A beautiful place for tourists and travelers

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Mussoorie is known as ‘Queen of hills ‘,in the Himalayan Range of Garwhali hills.

Mussoorie has always been a favourite spot for tourists with its pleasant,cold weather throughout the year . Mussoorie was once the British summer capital. This town makes a perfect place especially in the summer months.

There is so much to do in this beautiful town that one trip would never be sufficient for anyone.It is a hotspot for various treks nearby Uttrakhand region.

During the monsoon time, the town is in lush green color. This popular hill station Mussoorie is located at an altitude of 7560 ft.and resides in the Dehradun district.

In winter season,nearby Mussoorie,we can experience the snowfall around Sarkanda Devi or Dhanolti.

Mussoorie is often flanked as a honeymooner’s paradise because of the beautiful scenery and romantic vibes around the region.

The most pleasant weather is from April to June. But, if travelers want to enjoy the extreme cold or want to enjoy the snowfall,then December month to February month is the best time .

There are so many attractive and beautiful places in Mussoorie that tourists can enjoy there.

1) Mall road – Mall road is the centre of all attractions. There are a lot of shops, resturants and street – foods as omlet ,snacks etc. Camel’s back road nature walk is also a must to enjoy there and old churches, Tibetan influence with lots of little cafes and temples,all add up to provide for the perfect Mussoorie experience.

2) Kempty falls- it is an amazing beautiful waterfall.It is situated around 15 km from the main town of Mussoorie.

3) Camel’s Back road- it is located in the heart of Mussoorie.It is one of the most attractions of this hill station. Tourists flock here to get a panoramic and beautiful view of sunrise and sunset.

4) Lal Tibba- it is one of the highest points of the town.The panoramic sight of brath taking skies and views around will make the tourists to stay here.

5) Gun hills – it is the second highest peak in Mussoorie and tourists can enjoy roadway ride to Gun hills,which offers an enchanting view of entire city.

6) Dalai Hills – it is one of the most beautiful location in Mussoorie.It is situated above the Lal Bahadur academy and is very close to Happy valley.It is known for its statue of Loar Buddha ,a Buddhist temple, hiking and stunning sunset view.

7) Benog hill trekking -It is a beautiful close to nature trek .It is around 8 km long .

8) George’sEverest house – the house is located in Park estate,6 km west of Gandhi chowk in Mussoorie and is also popularly known as Park anyone can try Zip lining at George Everest.

9) Dhanaulti and Surkanda Devi temple – it is a small hill station at a distance of around 24 km from Mussoorie.There is an eco- park in Dhanaulti which is a delight to visit as it is surrounded by nature.

Surkanda Devi temple is in Dhanaulti which is devoted to the Goddess Parvati.

10) Benog wild life sanctuary – it is famous for animals like deer, leopards, and red- billed blue magpie.It is well known to house of rare species of birds and surrounded by Himalayan peaks for a refreshing walk.

11) Lake Mist- it is amongst the most beautiful destinations in Mussoorie. The place is covered by green forest terrains and giving the whole scenario a magnificent image making it an ideal for spending the moments of repose with family and friends.

12) Char Dukan

13)Library Bazar

14) Nag Tibba trek

So, there are many beautiful places to visit in Mussoorie.

Mussoorie is well connected by road. The most nearest airport is Jolly Grant Airport, Dehradun, which is 60 km from Mussoorie. A bus service is also available. There are multiple trains running between Delhi and Dehradun.

It is a great place to visit there.

I think,now all of you will like to travel Mussoorie and make a plan for there

Dr S.k.jha

The concept of five minutes exercise for fitness

Posted on by skjha196

Total physical fitness can also be achieved by doing five minutes exercise either at home or in the office.In our day to day life,it may not be always possible to cover all the components of fitness every day i.e. suppleness, strength,stamina and speed.

At home, the five minutes exercises can be done in the morning before leaving for office or starting housework.

In the office, these exercises could be done before starting the work, during the lunch break or in the evening before leaving the office.

Five minutes exercises program at home

1) neck rotation- ten times each side –

Effect – relieves tension,relaxes and strengthens the muscles of neck and vertebrae and reduces fatty deposits under the chin.

2) Arms rotation..Ten times each way

Effects – brings about mobilty of the shoulder joints, relaxing the muscles of the shoulders ,arms ,chest and back.

3) Waist – four types of exercises are affected.

a) waist rotation- ten times each side

b) alternate toe- touching ten times each side

c) side swing- ten times each side

d) side bends- ten times each side

Effect – the effect of all those four waist exercises reduce the accumulation of fat in the waist area. It also gives suppleness to the waist and spine.

d) Back stretch toe touching – ten times

Effect – relaxes and stretches the spine,relaxes the muscles of the back , stretches the muscles of the leg and abdomen.

The above four five minutes exercises are basically warm up exercises to relax the muscles and prepare the body for more strenuous exercises to follow.

e) push ups – ten times

Effect – this exercise strengthens the entire muscles of the arm, shoulder and chest making them firm.

f) Sit- ups – ten times

g) partial Sit- ups – ten times

This exercise strengthens the entire abdominal muscles making them firm. It is also beneficial to the muscles of the back.

h) Leg exercises

Effect: strengthens the abdominal muscles and also beneficial to the muscles of legs,hip and back

I) Backward leg raises- ten times each

This exercise is specifically for ladies

Effect – tighten the muscles of the bottom and also beneficial to the back, muscles of hip and legs .

J) sideward leg raises – ten times

This exercise is also specifically for ladies

Effect – reduces the fat on hip and upper thigh areas

K) running – 100 steps

It is the most important single exercise as it is a cardio vascular exercise.

Effect – strengthens the muscles of the leg including ankle,feet and knees. Improves circulation and respiration and strengthens the muscles of the heart , reduces stress and tension.

L) squat- ten times

Effect – strengthens the muscles of the legs including thigh, ankle and calf etc

M) Deep breathing – ten times

Effect – beneficial effect on the lungs and circulation.

Five minutes exercise program at the office

These exercises can be done while commuting in a bus, train or airplane.They may be done in the office or in school or at seminar, meetings etc.

Long hours spent in the office doing a sedentary and monotonous job can be used effectively with five – minutes exercises program not only to energies the body but also as a result to improve productivity.

Five minutes group fitness program

The five minutes group fitness program is to be done every day at the beginning of duty hours either in the office or at the work site.

The benefits of this program is not only total physical fitness and increased vitality and stamina but also in the reduction of stress ,back problems and heart problems. It increases circulation and purification of blood.

The following exercises are the group exercises –

1) Neck rotation

2) Arm rotation

3) waist rotation

4) toe touching exercise

5) push- ups

6) leg raises

7) deep breathing

8) spot running

Five minutes exercises are not meant for the super – fit athelete but are suited for the normal sedentary male and female for whom exercise is not a priority. These five minutes exercises can bring freshness and maintain fitness to meet the daily needs of a body .

Dr S.k.jha

A deep thought about the future without fear

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Fear or failure,fear or rejection that we are just not enough – fear can keep us locked up in the prison of the comfortable and predictable,which presents us from reaching our potential.

Don’t let fear control you.If you are living in fear , your anxieties have escalated to the point that they are running the show.

Many of us spend a lot of time of worry about the future and living in fear of the past or the present,that affects on our thoughts and health as well as on society. We create a habit of fear , when fear comes and we are upset and worried , the first thing we need to do is acknowledged that fear. We can recognise and embrace it rather than acting it out.

Our fear is not just from our own birth and childhood, the fear we feel comes from both our own and our activities. Our feeling and we show around us that many people are suffering from hunger and other changes in life and there were moments when we were extremely anxious. That kind of fear has been transmitted to us, everyone of us has that fear inside and because we suffer from that fear ,we make the situation worse.

We worry about our safety,our job and our family.we worry about external threats .

However,we can prepare for the future with planning and without getting consumed by our negative thoughts.Often we either don’t plan at all or we get caught up in obsessive planning because we fear the future and it’s uncertainty.The present moment is where we need to operate.So, we know,there is no losing ourselves in worries and fear concerning the future. If we are grounded in the present moment,we can bring the future into the present to have a deep look without losing ourselves in anxieties and uncertainty.

If we are truly determined and and know how to take care of the present situations or moment as best we can ,we are doing our best for the future already.

The same is true about the past. The teaching and practice of mindfulness don’t forbid looking deeply into the past.But if we allow ourselves to drawn in regret and sorrow concerning the past,that is not right mindfulness.If we are well established in the present situations,we can bring the past back to the present moment and have a deep look.we can very well examine the past and the future while we are established in the present moment. In fact, we can learn from the past and make a plan for the future in the best way if we are serious and giving deep thought in the present moment.

Dreaming

How can we let go of fear and relinquish the anger and violence in us? We must listen deeply and learn to practice the way how to control the anger and fear – meditation,yoga and calmness practice,which letting go of their fear and violence, anger.

Practising mindfulness of fear and looking deeply into its origin provide the answer.

Accept your past without regret, handle your present without confidence and face your future without fear.

Fear can’t coexist with positive emotions.we can not feel both scared and joyful or afraid and peaceful.

Dr S.k.jha

Eating Disorder: A mental health problems

Posted on by skjha196

Eating Disorders is a serious health problem nowadays. Millions of people suffer from this disorder. It involves an unhealthy relationship with food.

It has a significant physical and emotional impact on the person affected and their families.

There are various types of eating disorders such as binge eating disorders, bulimia nervosa, anorexia nervosa and other eating disorders.

It is more common in young adults and adolescents.

Eating Disorders are spreading rapidly almost affecting 5 in every 100 people and about 1 in 10 people experience these disorders in their lifetime.

Some people experiences as

1) extreme dissatisfaction with the body

2) concern about appearance, food and gaining weight

3) A fear of gaining weight

4) eating makes feel anxious, upset or guilty

5) keep checking the body

6) making the vomit or using a laxative to lose weight

7) not controlling around eating junk food

Types

1) Binge eating disorder – people suffering from this disorder will frequently consume large amounts of food, even when they are not feeling hungry. They feel guilty after an eating binge.

2) Bulimia nervosa- people with this disorder have frequent eating binges, often in secret, then get rid of the food through laxatives, vomiting or using diet pills. They feel often out of control.

3)Anorexia Nervosa- people with this condition can be severely underweight, are preoccupied with food and fear putting on weight. They often have a distorted body image and see themselves as fat. People may create extreme rules and restrictions about their diets and exercise.

Symptoms

1) Dieting- it means fasting, skipping meals, and avoiding certain foods.

2) Binge eating – it includes hoarding food or the disappearance of large amounts of food from the kitchen.

3) Purging- vomiting or using laxatives. people who purge often go to the bathroom or after eating.

4) Excessive exercise – a person may refuse to disrupt their exercise routine for any reason and become distressed if unable to exercise.

5) Social withdrawal – the person likely to avoid social gatherings or situations that involves eating or prefers to eat alone.

6) Anxiety

7) Body image- people may focus on body shape and weight.

8) Depression

9) Substance use disorders

Signs

There are some physical signs that a person may have an eating disorder. such as–

1) weight changes

2) Dizziness- feeling light-headed or faint

3) Fatigue – feeling tiredness

4) Disturbed menstrual cycle – disturbed periods

5) Being cold- sensitivity to cold weather

6) inability to concentrate

Some of the emotional signs

1) obsession with weight

2) Low self-esteem

3) negative emotions

4) mood changes

5) mealtime anxiety

Causes

1) Low self-esteem

2)problems with family or friends

3) problems with work

4) lack of confidence

5) concern about sexual assault or emotional abuse

6) certain stressors like exams, work and relationship

7) traumatic events can trigger are eating disorders, such as the death of someone, bullying, abuse or divorce.

8) someone with a long-time illness or disability ( such as diabetes, depression, hearing loss or vision impairment) may also have eating problems.

Diagnosed

Many people who suffer from an eating disorder keep their condition secret or would not admit that they have a problem like this.

There is no single test to determine whether someone has an eating disorder, but there are some procedures that lead to diagnosis- —

a) physical examination – monitoring height, weight, heart rate, blood pressure etc.

b) Psychological evaluation – talk about eating and body image, habits, behaviours and conditions.

Treatments

Starting treatment as soon as possible because there can be long-term health problems for people with chronic disorders.

Some of the treatments are-

1) counselling – counsellors use different methods to help people with chronic eating disorders. A common method of cognitive behaviour therapy( CBT) helps individuals identify and change their thoughts, and feeling associated with their eating disorder.

2) Dietitian – A dietician can help a person with an eating disorder learn healthy eating habits and return to a normal weight.

3) Family approach – the family approach is the most common when young people are being treated for an eating disorder.

4) Medication – there is no specific medicine for eating disorders. However, anti-depressants are sometimes used to help reduce symptoms of depression and anxiety.

Dr S.k.jha

Why core muscle strength is so important?

Posted on by skjha196

A strong core helps keep a more upright and erect posture. The core muscles play a huge role in everyday activities like getting out of bed, walking in the market, going to the job etc. So, core muscles are the base of support for the entire body.

Core muscles are found in the obliques, abdominals, lower back and glutes. These four areas of the body are the ones that usually make the posture of a person.so, if the core muscles are physically powerful, they will maintain the balance of the body and will stabilize the system every time the person is working out and moving.

Long hours of reading, working, typing or standing at a workbench take their toll. Acutually calcium deposits in the joints, complete the process of immobilisation. Once, this calcification takes place, nothing can be done to reverse it. As an example, if a person walks in short, slow steps, then mostly we think that the person is old. because the hunched posture gives the clue.

So, as the ageing, we have to take precautions, and older people can take action before it is too late.

The best activities are regular stretching exercises that stretch the muscles and improve the flexibility of the core muscles.

The main responsibility of the core muscles is to provide enough power to the body to enable the physical activity that a person encounters.

So, many fitness workers believe that it is very important to strengthen the core muscles more than other muscles in the body. Strong core muscles can lessen a lot of health problems concerning posture.

Regular stretching exercise surrounds and supports the spine and pelvis and connects the body and lower body, effectively transferring forces from one to the other.

A strong core is very important for our posture. The ab muscles play a dominant role in the movement of every plane of motion as forward and backwards, rotational and left and right positions.

A weak core is the number one risk for potential injuries, especially lower back injuries.

So, Research shows that core strength training can help alleviate lower back pain.

Working on core strengths has numerous benefits from improved posture, balance and movement to pain management and injury prevention.

There are some major functions of the core muscles –

1) contains and protects the internal organs

2) stabilize the top part of the body over the bottom part

3) ensures greater mobility of the spine and trunk

4) control the pelvic-lumbar relationship

So, now we need to do exercise daily.

Dr S.k.jha

Sleep and relaxation

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More than 1/3 of our lives are spent in sleep. In the early years, sleep was looked upon as a waste of time and people who sleep more than 6 hours a day were considered Lazy, and worthless whereas Rishimuni and saints who slept 4-5 hours a day were ecological examples of diligence and hard work.

Researchers show that those who sleep less than 6 hours per day or have a lot of sleep disturbance have a lot of sleep disorders and problems like anxiety, depression, disorientation, mood swings, reduced physical activities and problems with forgetfulness.

Sleep deprivation also affects the heart, blood pressure, brain waves, blood sugar and so on.

Millions of people in this world facing with night problems.

Types of sleep

There are two types of sleep:

1) Rapid eye movement sleep( REM) sleep

2) Non-Rapid Eye movement sleep – it has three stages a) stage 1- it is the changeover wake fullness to sleep.

b) stage 2) – it is a period of light sleep before entering deep sleep.

c) stage 3) – is the period of deep sleep in that people feel relaxed in the morning.

Sleep requirements

Normally, people who sleep 6 hours or less are short sleepers. Adults who sleep 8 hours and more are referred to as long sleepers.

Children average 10 hours up to adolescence and in old age usually people who sleep less than 6 hours , do so due to illness, pain, medication and other reasons. Many healthy elderly individuals sleep the normal 8 hours.

To increase awareness of your body, relax your body and calm your mind

The test of a good night’s sleep is to get up in the morning, refreshed, energized and alert upon awakening – to maintain this through the major portion of the day, even while we should maintain a 6-8 hour sleep duration as adults.

Reasons for sleep deprivation

1) pain or illness

2) medication and drugs

3) smoking and alcohol

4) junk foods and sugars

5) mental problems and hyperactivity

6) inactivity and obesity

7) environment which is too hot or has too much sound

It is hard to sleep well when your heart is at war with your mind.

So, here is some useful advice for sound sleep: –

1) 6 to 8 hours of sleep

2) Light physical activity

3) Eat light at night

4) Avoid stimulation – as caffeine, alcohol and smoking

5) Mental relaxation as a simple reading book, deep breathing or listening to soft music

6) Comfortable environment – The room should be suitable, dark during sleeping time, and no loud noises, neither too cold nor too warm the room and the bed should be comfortable

A good laugh and a sound sleep are the two best for health.

It is very important that the last 30-60 minutes before bedtime to transition activities and aid sleep. we feel good and function better and improve our mental health by avoiding sleep deprivation.

Dr S.k.jha

Always be the person who cares

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Be the person who cares. Be the person who makes the effort, the person who loves others without hesitation for helping others. Be the person who never shies away from the depth of their feelings or the intensity of their hope. So be the person who believes in the softness of the world, in the goodness of other people , in the beauty of being open and untethered and trusting.

Be the person who takes the chance, and refused to hide. Be the person who makes people feel happy. Trust me when I say- be the person who cares.

Because the world does not need more carelessness, or any more disregard: because there is nothing stronger than someone who continues to stay soft in a world that has not always been kind to them.So, respect the old, weak and needy people when you are capable to do something for them. Help the poor and weak person when you are strong.Confess the fault, when you are wrong.Because , one day in life, you will be old, weak and wrong.

So, learn from everyone, learn from everyone because nobody knows everything but everyone knows something. Our thoughts and action make things beautiful. The whole world is in our minds and hearts. Learn to see things in the proper light. Learn to see a soul instead of their body and life.

The world is filled with people who no matter what you do, no matter what you try, but the world is also filled with those who will love you. The one who loves you is your people. Just always be the better person and make your intention pure. Pain is inevitable and it will always exist, but if you focus on understanding what you are and what you are feeling for others and why you are feeling it, you will overcome it.

Every test in our life makes us bitter or better. Every problem comes to break us or make us. The choice is ours whether we become a victim or a winner.

When you want to be happy, you have to let go of that and start with yourself. Be the person you can be proud of, and show respect and understanding. you have got so much soul to be handled by someone who has never been passionate.

Helping hand

Others may not change, but know that it is not up to you and be proud of how you are.

So, always be the person who cares.

Dr S.k.jha