Sleep and relaxation

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

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

Personality Disorder

A personality disorder is a mental health condition that involves long-lasting, disruptive patterns of thinking, behaviour and mood disorder.

There are different types of personality disorders, which have different characteristics and symptoms.

Personality Disorders may cause abnormal behaviour and distress across various aspects of life including work , relationships and social functioning.

Types

1) Cluster A personality disorders

It involves unusual and eccentric thinking or behaviours.

These include:

a) paranoid personality disorder: the main symptoms of this paranoia, which is a relentless , mistrust and suspicion of others without adequate reason for suspicion.

b) schizoid personality disorder – this condition is characterised by a consistent pattern of detachment from and general disinterest in interpersonal relationships.

c) schizotypal personality disorder – people with this condition display a consistent pattern of intense discomfort with and limited need for close relationships.

2) Cluster B personality disorder – it involves dramatic and erratic behaviour. people with those types of conditions display intense, unstable emotions and impulsive behaviours.

It includes:

a) Antisocial personality disorder

b) Borderline personality disorder

c) Histrionic personality disorder – this is characterised by intense, unstable emotions and a distorted self image.They have an overwhelming desire to be noticed by others and may display inappropriate behaviour to get attention.

d) Narcissistic personality disorder – it involves a consistent pattern of perceived superiority, an excessive need for praise and admiration and a lack of empathy for others.

3) Cluster C personality disorder – it involves severe anxiety and fear. They are:

A) Avoidant personality disorder

B) Dependent personality disorder

C) Obsessive-compulsive personality disorder

Most Personality Disorders begin in the teen years when their personality develops and matures. As a result, almost all people diagnosed with personality disorders are above the age of 20 years.

Approximately 10℅of the global population suffers from a personality disorder.

Some factors may contribute to the development of personality disorder.

1) Genetic

2) Brain damage

3) Childhood trauma

4) Verbal abuse

5) Cultural factors

Symptoms

1) identity and a sense of self people with personality disorders generally lack a clear or stable image of themselves and how they see themselves often changes depending on the situation.

2) Relationship – people with a personality disorder have difficulty forming close relationships with others due to their problematic beliefs and behaviours. They may lack empathy or respect for others.

Signs

1) Their behaviour is inconsistent, frustrating and confusing to loved ones and other people they interact with.

2) They may have an issue with understanding, realistic and acceptable ways to treat others and behave around them.

3) They may be unaware of how their behaviour cause problems for themselves and others.

Treatment

Personality Disorder is the most difficult disorder to treat because most people with personality disorders don’t think their behaviour is problematic, so they don’t often see treatment.

Some medications can help with symptoms of anxiety and depression, which are common in people with personality disorders.

Psychotherapy can help manage personality disorders.

Since people with personality disorders often don’t want proper medical attention, so the overall prognosis for personality disorders is poor.

The family members of people with personality disorder often experience with stress, depression , grief and isolation.

Studies show that personality disorders are associated with elevated rates of:

1) unemployment

2) Divorce

3) Domestic Violence

4) substance use

5) Homelessness

6) Crime

Untreated personality disorders may result in:

a) Poor relationship

b) Occupational difficulties

c) Impaired social functioning

Dr S.k.jha

Happiness: A simple truth

There is little correlation between the circumstances of people’s lives and how happy they are.

Happiness is largely under our control. It is a battle to be waged and not a feeling to be awaited. To achieve a happier life, it is necessary to overcome some stumbling blocks, three of which are:

1) comparison with others

2) Images of perfection

3) “Missing Tile” syndrome

We are each granted 24 hours a day, 7 days a week and 365 days a year but why does it seem more people are living more fulfilled lives than others? Are you excited about your days? Your future? If most, then let us change that- every one of us deserves to be happy.

There are some tips for being happy

1) Great the day with a smile – each day, no matter how our day will go on – so do a favour and smile. This exercise does not need to take place in any specific place but it would be ideal if it is the first thing we do in the morning. Studies have shown that smiling has been known to significantly reduce stress and anxiety as well as strengthen the immune system and release endorphins.

Smile more worry less

2) Pursue your passion and interest- if we love what we do we will never work a day in our life, so they say. There are so many fulfilling aspects of work and also many facets of it. But the point is – we are a person with gifts, talents and passion. Identify them and see the results, they will take you far.

3) Commitment- Be it a promise or goal, we have set for ourselves , our careers or our loved ones- having commitments that excite us allow us to fully invest in a cause greater than ourselves. It feeds us in many positive ways mentally, physically and emotionally.

Most of us compare ourselves with anyone we think is happier- a relative, an acquaintance or often someone we barely know.

4) Be kind- Every day is a good day to be kind. Kindness has been shown to increase self-esteem, empathy and compassion. Kindness improves our mood. Kindness impacts the general level of positivity and boosts our mood. Always being kind, no matter the person or situation is simply a way to dramatically improve our world.

Being helpful is an easy to show kindness.

Almost all of us have images of how life should be. The problem is that only rarely do people ‘s jobs, spouses and children live up to these imagined ideals.

The belief that something permanent transcends us and that our existence has some larger meaning can help us be happier. We need a spiritual religious faith or a philosophy of life. If you find the positive in virtually every situation, you will be blessed and if you choose to find the awful, you will be cursed. As with happiness itself, this is largely your decision to make.

Happiness is not about getting all you want, it is about enjoying all you have.

Dr S.k.jha

Haridwar: A pleasant and memorable trip

Haridwar means Gateway to God and is a holy city in Uttar Pradesh. It is also regarded as one of the seven holy cities by Hindus. Haridwar is a place rich in culture and civilization. It is among the first place where the river Ganga touches the plains after flowing down the mountains.

It is also the entry point to the four main Centres in Utter Pradesh namely Badrinath, Kedarnath, Gangotri and Yamunotri.

According to popular Hindu mythology, the city of Haridwar was created when a drop of Nector spilled over from the Kundalini which was being carried by the celestial bird Garuda after the mythical Samudra Manthan.

Hair ki Pori

Haridwar is approximately 220 km from Delhi. We reached to Haridwar by road and watching beautiful sightseeing. We hired a taxi and going to reach our destination. We saw around us was the Holy water of the river Ganga on the longest highway that is NH7. We felt like the water was accompanying us to our destination.

We reached our destination and firstly we had a hot cup of coffee and enjoy the moment.

We had heard a lot of Ganga Aarti at Har ki Pori. So, we got excited about attending the Ganga Aarti of Har ki Pori. We saw saints sitting near ghats and chanting Mantras. Suddenly, the whole atmosphere became spiritual all at once.

The mythological importance of Har ki Pori is Lord Shiva and Lord Vishnu are said to visit this holy place and be blessed this place.

We felt most relaxed on the bank of the river and took pictures.

The next day, we visited further magnificent temples of Haridwar. we visited the holy temple of Mansa Devi


Chanda Devi temple, Bharat mata mandir also. We visited Shapt rishi ghat about which it is said that seven rishis were in practice and river Ganga then divided into seven parts so the saints don’t get distracted due to it.

Each temple was having its own spiritual importance and significance.

There are many places to shop in Haridwar as Jwalapur market, Bara bazaar, Har ki Pori market etc.

Haridwar is the destination where people from across India visit for pilgrimage and take a holy dip into the Holy river Ganga.

Apart from religious importance, Haridwar is also a centre for learning different arts and cultures. Haridwar is well-known as a great source of Ayurvedic medicines and herbal medicines.

There are a lot of tourists places here

1) Har ki Pori

2) Chandi Devi temple

3) Mansa Devi temple

4) Shanti kunj

5) Rajaji national park- the total land of Rajaji national park is 820 km. in the foothills of the Himalayas. we can see Bengal tigers, leopards, Asian elephants, dear etc.

There are more than 250 species of birds and also it attracts a lot of wildlife. Jeep safari and elephant safari are used to take the whole view of the national park.

6) Bharat mata Mandir

7) Vaishno Devi Mandir

8) Gauri Shankar Mahadev temple

Staying in Haridwar

You can get a verity of hotels and dharamshalas to choose from according to your budget. There are also many Dharamsalas and Ashrams for the one who can not afford hotel- like Shanti kunj.

You can always choose from these places of accommodation as per your comfort.

You can eat here fast food, Chinese and south Indian dishes. Noodles, paneer dosa all food items were so delicious.

The city is well-connected with other cities by road and easily accessible. You could also board a train in Delhi and take the train to Haridwar station.

It is also said that Haridwar has been blessed by the attendance of all three major Gods: Brahma, Vishnu and Mahesh.

So, are you ready to visit this holy place?

Dr S.k.jha

Jogging: Health Benefits and fitness

Jogging is a slow form of running. It means a smooth easy running movement, which involves the movement of the arms also. The entire body including the jaw, neck, shoulders and arms must remain loose and relaxed.

Effects of jogging

a) jogging the slow form of running results in an increased heartbeat and this strengthens the heart.

b) the increased heartbeat improves the circulation in the body, strengthening the arteries, and veins and creating new capillaries to reach the muscles. This reduces blood pressure and the hardening of arteries and atherosclerosis.

c) since jogging strengthens the heart, it is one of the best ways of preventing heart attacks.

d) the increased heartbeat during jogging results in increased respiration and this results in a greater intake of oxygen into the lungs.

B) advantage of jogging over other forms of exercises

a) jogging directly strengthens the muscles of the leg

b) jogging doesn’t require the booking of a swimming pool or a gymnasium in advance.

c) jogging doesn’t require any expensive equipment.

C) Requirements of jogging

a) a nice, strong, comfortable pair of shoes perfectly with a soft upper and a padded sole with Cushioning in the heels.

b) A loose salwar kameez or light and loose tracksuit is advisable for ladies.

Medical check-up before jogging

Before embarking on a jogging program, if over the age of 35, the first step is to consult a physician. This a routine medical checkup and the physician will advise jogging for its therapeutic effect on the body. This medical checkup will also isolate cases of heart problems. This is done under strict medical supervision in the presence of both doctors and the coach. It involves starting very very slowly so that the heart gets used to the exercise.

Times for jogging

Jogging can be done at any time but the best time would be early morning or late evening. Jogging should not be done soon after meals and also on empty stomach. A light stomach is best for jogging.

Period for jogging

The best way to start is by covering a period of approximately 10 to 20 minutes by jogging and walking. Instead of running a distance such as 1 or 2 kilometres, it is more convenient to run for a specified period and as fitness improves, to increase the pace of running within the allotted time and only thereafter increase the distance also. Jogging is at a pace that is slightly faster than walking. The entire process from starting jogging to running continuously for 20 minutes will take three months and it is not advisable to rush into running continuously earlier.

Jogging continuously is certainly the ultimate form of jogging fitness.

Jogging

Limitations for jogging

Where the pulse rate is going beyond 150 beats per minute, it means the runner has certainly exercised himself. For a person below 30 years old, the pulse rate can go up from 170 to 180 beats per minute. For those who are above the age of 40 years, it is not advisable, nor it is necessary to increase the heartbeats beyond 140 per minute to keep in mind the biofeedback of the human body. If the joggers feel sick, giddy or excessively fatigued, it indicates that the body has been overworked.

Benefits of jogging

1) it helps in losing weight

2) it makes feel better

3) improve lungs function

4) it increases self-esteem

5) it improves sleep better

6) no expensive equipment is needed

7) strengthen the joints and bones

8) keep mind sharp

9) cardiovascular health

10) reduces stress

11) release endorphins

12) strengthen the immune system

Running is one of the best solutions to a clan mind.

Aches and Injuries with jogging

The starting point of any new activity will result in aches and pains since the muscles involved have not been used earlier. This is a healthy pain and the best way of relieving it is, to continue jogging and exercising systematically. Other pains and injuries connected with jogging are shin splints, heel pains, Achilles tendon pain, ankle sprain, knee pain etc. The inevitable blisters can be avoided by using socks and jogging shoes with soft uppers.

Muscle injuries because of tears or strains in the muscles occur mostly in active competitors. The best remedy for this is to rest and medication.

On alternate days, jogging is advocated and since jogging is a cardiovascular exercise that strengthens the heart, lungs and muscles of the legs, some other strength-building systems for the upper body( weight training) on an alternate day are advocated. If one does not have to go to a gym or decides to jog every day, a series of push-ups and sit-ups at the end of each session take care of strengthening the muscles of the upper body. Three sets of 10 push-ups and three setups of 15 sit-ups along with 20 minutes of jogging constitute an almost perfect fitness program.

If coupled with a few loosening and stretching exercises before or after the session.

Dr S.k.jha

Social anxiety disorder

Social anxiety disorder is the fear of social situations and interaction with other people that can automatically bring on a feeling of self -consciousness, judgment, evaluation and inferiority. All of us know that anxiety or stress is common these days. some people may feel nervous or uneasy in a social gathering. Attending public meetings or walking into a hall which is crowded with strangers for him\her is not exactly exciting to them, but most people can go through it.

If a person is usually anxious in social situations but seems fine when they are by themselves, then social anxiety may be the problem.

If someone has a social anxiety disorder, the stress of these situations is difficult to handle. So, people avoid all social contact because things that other people consider normal or comfortable – make them so uncomfortable and anxious.

Social anxiety disorder is a much more common problem than other people think. Millions of people all over the world are suffering from it. The average age is between 14-19 years old – the teenage years. It is one of the most common mental disorder.

People who suffer from social anxiety disorder will worry a lot about making a fool of themselves in front of other people and will feel very anxious before going into any social situations that worry them. When they are actually with people, they will feel even more anxious and may be unable to say or do what is intended.

Anyone with social anxiety disorder can experience it in different ways. Some have-

1) talking to unknown people

2) making eye contact

3) speaking in public

4) entering the room

5) going to parties

6) eating in front of other people

7) going to school or work

8) starting a conversation

Some people don’t feel easy in such situations. All socially anxious people have different reasons for fearing certain situations. But in general, it is the most fearful condition for them-

a) being judged or notice by others

b) being humiliated or embarrassed

c) being the centre of attraction

d) accidentally offending someone

People who have a social anxiety disorder may feel –

1) very self-conscious in social gatherings

2) feeling of fear, tense

3) shy and uncomfortable

4) hesitate to talk with other

5) not like to mix with other people

They might have some physical symptoms such as

1) Rapid heartbeat

2) muscle tension

3) blushing

4) dizziness

5) crying

6) sweating

7) stomach trouble

8) inability to catch a breath

Social anxiety disorder usually comes to around 15 years of age. It can be linked to a history of abuse, bullying or teasing. If anyone develops a health condition that draws attention to his \ or her appearance or voice that could trigger social anxiety too.

When people avoid all social situations, it affects their relationships. It can also lead to

1) low esteem

2) negative thoughts

3) depression

4) poor social skills that don’t improve

So, to overcome a social anxiety disorder, people have to talk to family and friends or in the worst condition consult with a doctor or a therapist.

Prescription medications and behaviour therapy are the two effective treatments for social anxiety disorder. Some need both. Except their therapies are — Relaxation therapy and Beta-blockers.

Dr S.k.jha

Dealing with work stress

Stress is an everyday fact of life. In today’s high-pressure world, the stress and strain of modern living can become increasingly hard to bear. stress is something, which can not be ignored. It creeps in stealthily and has been potential to make you or more of you.

Modern life, with its quick pace, occupational achievements, personal ambition, social pressure, environmental poisons and orientation to sedentary mental work, presents almost all of us with constantly stressful situations.

The four major factors in overload are

1) time pressure

2) excessive responsibility

3) lack of support

4) excessive expectations from self and those around.

Combating the stressful job– anyone can feel how job stressors can be hazardous to their health. This makes stressful work a serious workplace health concern. Ultimately, the best way to reduce stress at work is to eliminate its cause. If an organisation or company wanted to design a workplace, which would enhance employees’ health, psychological well being and productivity of its workers, what would it need to do? So, it is not possible to list all the features of healthy work but here are a few.

Design jobs to –

1) enable workers to vary their tasks and move around at various times during the work day.

2) fit tasks and workflow together to make a complete job

3) Enable workers to understand how their jobs fit into the larger goal of the organisation and to feel they have achieved something meaningful at the end of the shift.

4) allow workers’ input in deciding how their jobs are done, the speed of work and how they will respond to other jobs’ demands.

5) develop clarity in tasks, jobs and roles and minimize conflicting expectations

6) make work ergonomics ( workstation, posture, seating etc) as stress-free as possible

Buffering stress- The role of total support and Adequate social support can cushion the effects of chronic job stressors. There are several sources of social support in the workplace – coworkers, management and union. Social support can range from informal interactions between individuals to more formal ways of providing social support to workers. The employer is very influential in creating a climate for positive social interaction and support in the workplace.There are some things should be allowed –

1) allowing social interaction on the job

2) Provide employee assistance programs which are planned jointly by workers and management such as confidential advice and counselling

3) creating family-friendly programs such as on-site childcare facilities, and flexible working.

4) Develop ways of effectively resolving workplace conflict.

Dealing with stress as an individual

There is a list of ideas which can be helpful. The tests are different methods in a variety of situations.

1) exercise regularly, eat a healthy diet, and get sufficient rest.

2) limit caffeine and alcohol intake

3) make a habit of relaxation

4) enjoy your social relationships

5) talk about your feeling out with someone you can trust

6) Go easy on yourself

7) build some fun into your life every day

Identifying the stressors on your job is a good first step. once you have compiled a list, try to evaluate each item and prioritise them. You can turn to your joint workplace health and safety committee. If there is a contract violation, use the grievance procedure. Maybe a labour management meeting would help.

So, Do your work stress-free at the workplace.

Dr S.k.jha

Physical Fitness: why it is so important?

Physical fitness is the utilisation of excessive calories by cardiovascular and muscular processes bringing the body to optimum efficiency. It comprises the following factors.

1) utilisation of excessive calories

2) purification and circulation of blood by cardiovascular and muscular processes.

3) Bringing the body to optimum efficiency

The energy provided by the food is measured in terms of calories. These calories are used by our bodies for normal functioning such as respiration, digestion and circulation etc. The excess calories are converted into fat and stored in the body for future use.

Physical fitness envisages the utilisation of these excessive calories resulting in the non-accumulation of fat.

Food habits differ from region to region and country to country. Food is categorised as proteins, carbohydrates and fats. The food we eat may contain some of these basic components.

We consume approximately 2000 to 2500 calories of food per day. Of this, approximately 1200 calories are utilised for normal body functions such as respiration, digestion etc. Of this, approximately 600 calories are consumed by the body for normal day-to-day activities such as housework, office work etc. The remaining calories are converted into fat and stored in the body.

Calories consumption applies to body weight and intensity of activity with a simple formula of 1:3:6 per kg of body weight per hour.

Dieting

Dieting is commonly understood to mean eating less or reducing the calories intake to reduce the body weight or body mass.

The best form of dieting is the low-calorie diet which does not eliminate any of the basic components of food such as proteins, carbohydrates and fats since a lack of them will upset the metabolic function of the body. The basic components required by the body for the building of tissues, growth, repair and energy for day-to-day use. It is a marked tendency to increase body weight after the age of 25 years since, after school and college years, we are less active. An accumulation of 3500 calories will increase to 500 grams in body weight.

B) Purification and circulation of blood by cardiovascular and muscular process

The cardiovascular and muscular process of the body involves

a) the heart and circulatory system of veins,arteries, and capillaries

b) the lungs and purification of blood

c) the supply of purified blood to the muscles and different parts of the body

2) Heart and Circulatory system

A physically active life is one in which the heart, lungs, and muscles of the body are kept active.

Oxygenated blood is pumped into the heart from the lungs through pulmonary veins. From the heart the oxygenated blood is pumped into different parts of the body through aorta.

The supply of oxygenated blood varies according to the needs of the human body and the rate of heart beat.So any increase in the body activities will automatically cause the heart to increase the supply of oxygenated (pure) blood.

This cardiovascular and muscular process is called circulation.

2) Lungs and Respiratory system

Atmospheric oxygen is drawn through the nose and mouth into the lungs which are located in the chest cavity for the oxygenation of blood. When we breathe out, the polluted deoxygenated and stale air from inside the lungs is exhaled. The more deeply we breathe the more purified and oxygenated becomes for supply to other parts of the body. The oxygenate breathed in during inhalation is absorbed by the blood in the capillaries and pumped to all parts of the body by the heart.

3) Musculature

The muscles of the human body are divided into voluntary and involuntary. The voluntary muscles are the muscles of the arms, legs, chest, abdomen etc. which can be moved at our will. These muscles are located on the outside of the skeletal system giving the body mass and shape and facilitating easy movement of the body. The involuntary muscles are the muscles of the heart and other internal organs of the body which can not be moved at our will and function independently. Over 500 muscles cover more than 60% of the body mass.

Cardiovascular test

When we sleep, since the muscles are at rest and only the internal organs are functioning, the heart requires not more than 60 heartbeats per minute to meet the body’s requirement of oxygenated blood.

Below 40 years

In a standing position, the total muscle mass is activated for coordination and balance of the body and the heartbeat is increased to approximately 88 beats per minute to meet the additional need. When we are walking due to the complete mobilisation of muscles mass, the pulse beat increases to over 100 beats per minute depending upon the intensity of walking.

It has been found that in persons who are not physically active, the pulse best is much higher in the above situation. Physically inactive person’s heart beats at approximately 10 beats more than a fit person’s heart in the above situations.Under stress and exertion, the physically unfit heart has at certain times to almost double the heart beat rate to meet the same body requirement.This shows that the heart beat is weak and shallow and the blood output per beat is much less than a fit person’s.

A strong and well-exercised heart is capable of a much stronger best which pumps out a longer volume of oxygenated blood through the arteries. So, total well-being is heavily dependent upon the heart, lungs and muscles of the human body which, if not properly maintained, will result in the deterioration of the body before its time.

4) Optimum efficiency

Strength

Optimum efficiency is the ability of the body to function according to its chronological age.

Above 40 years

Flexibility

A physically active body that is well-exercised remains in good condition. However, a body that is not exercised due to modern time-saving devices cars, volume cleaners etc.

To determine the physiological age as opposed to the chronological age of the body, it is necessary to consider three factors:

1) Excessive calories

2) Cardiovascular process

3) Muscular process

The following tests will indicate whether or not you have consumed excessive calories and the efficiency of your body, heart and muscles.

Physiological Age tests

Height – weight ratio

Cardiovascular test

Muscular efficiency

a) co- ordination

Above 40 years

Below 40 years

To test the round coordination of muscles for the age group below 40 years, persons of this age group must pass the following test.

Above 40 years

Speed

Stand with both legs firmly on the ground. with a jump in the air turn 360 degrees and land back firmly on the ground.

In case your foot moves after landing on the ground or you lose balance, you have failed the tests and you should add one year to your age.

Stand with one leg on the ground and another leg raised 12″ off the ground with both knees straight. Close your eyes and balance for 30 seconds. In case your standing foot shifts or you lose balance, you have failed this test and added one year to your age.

Strength

Below 40 years

Do one push-up in the following rule. Take the basic portion of a push-up with only toes and palms touching the ground and the body raised. Lower your body towards the ground without touching the ground. In one explosive upward movement lift the body and the arms off the ground with the toes still in contact with the ground without the body touching the ground. In case, you fail, add one year to your chronological age.

Above 40 years

Do one push-up in the following ways. Take the basic position of a push-up with toes touching the ground and both palms together under the face, with only toes and palms touching the ground. Lower your body to touch the back of the palms with the forehead or nose and raise the body back to the starting position. If you fail, add one year to your chronological age. This single test is sufficient to indicate basic body strength.

Flexibility

Below 40 years

Stand upright with legs shoulder-width apart. Bend towards the waist with straight knees and touch the ground between the legs with the palm of your hand. If you fail, add one year to your chronological age.

Above 40 years

Stand with legs shoulder-width apart. Bend forward without bending the knees and touch the ground with your fingertips. If you fail, add one year to your chronological age.

Speed

This test is common to both age groups. It indicates the coordination of the mind and body.

Stand upright with arms at the side, elbows bent at 90 degrees with palms facing each other 12″ apart. Have a colleague hold a pen between the palms with the tip of the pen in line with the upper ridge of the palms. Have the pen released suddenly. Catch the pen before it slips through the palms without lowering the hands or bending down. If you fail, add one year to your chronological age.

Optimum Efficiency and Results

Your physiological age

After completing the above tests , fill in the results of the tests in the format given below to ascertain the physiological state of your body.

Tests. |passed|failed|add one year if fail

1) height\weight ratio

2) pulse rate test

3) coordination test

4) strength test

5) flexibility test

6) speedy test

Total=add your chronological age+your physiological age

In case, your physiological age and chronological age are the same, it means that you are physically fit. In case, your physiological age is more than your chronological age, it indicates the body is not functioning with optimum efficiency and needs immediate attention.

Dr S.k.jha

Depression: What is it and how to come over it?

Depression is a mood disorder where a person’s emotional state is abnormally low or sad and the person can not independently raise his or her mood.

Depression illness is going to be a hidden epidemic around the world. Research shows that the majority of the people who had committed suicide suffer from depressive illness.

Loss of quality work and absenteeism is the highest due to depression than any other illness. Depression destroys the working quality and capacity of people.90% of depressive patients virtually don’t get any treatment.

Now in the current situation, where an economic slowdown, most people lost their jobs, and many suffering from extreme psychological trauma. Apart from this, there is war, violence, social injustice and natural calamities. As a result, thousands of people are a victim of depression. There are an increasing number of suicide and depression among people.

Depression is like all other physical illnesses and is treatable. Awareness about depression is very much needed.

The common symptoms of depressive illness are divided into two groups, physical, related to the body and psychological, related to the mental and emotional state of a person.

Out of the following symptoms, if someone is having the majority of them for more than two weeks, he or she may be suffering from depression.

1) Depressive mood – loss of pleasure in life and unable to enjoy usual activities.

2) Loss of love and affection even towards own children and spouse

3) loss of appetite and loss of weight

4) loneliness, restlessness, crying or tearfulness, feeling sad and miserable

5) loss of energy and feeling tired or exhausted

6) disturbed sleep

7) withdrawal from family and friends

8) diminished sexual desire and activity

9) feeling of hopelessness, helplessness and worthlessness

10) difficulty in concentration and in making decisions.

11) loss of interest in meeting people or watching TV or Movie

12) bitter or sour seasoning dryness of mouth, constipation, heartburn, indigestion and flatulence

13) Aches, pain and burning sensation in body

14) suicidal thoughts or attempts

Depression in children

Depression in children is very real but sometimes illusive illness. The symptoms may be of different types.

1) persistent sad or irritable mood

2) loss of interest in activities once enjoyed. the outburst of shouting.

3) fearful and phobic mood. Depressed and dejected

4) loss of appetite, sleep and weight

5) tendency to unnecessary lying, and withdrawal from everybody. lack in concentration

6) run away from home or desire to do so

7) inattentive in studies and bad performance in the examination and feeling worthless

8) negative thoughts

9) feel unloved, pessimistic or even hopeless about the future

10) talk about death and threaten to commit suicide

Depression in old age

Apart from the usual symptoms of depression, certain symptoms are characteristically present in old age depression.

1) Intense anxiety regarding normal physiological functions like heartbeats, sweating and bowel movements which are called hypochondriasis.

2) restlessness and agitation all over the body. Tendency to hit others for minor reasons.

3) Doubt over neighbours, relatives and family members.

4) forgetfulness is sometimes predominantly present in old age depression, which is called pseudodementia.

Old-age depression is left unrecognised but if detected can be treated effectively in most cases.

Treatment of depressive illness:

All the medicine which are used for the treatment of depression in the world is available everywhere. Treatment does not always require expensive investigations like MRI, CT scan or numerous blood examinations.

People of any age may be affected by depression.

Whatever medicine will be prescribed for depression, it will take two to three weeks to work effectively. Regular intake of medicines in appropriate doses ensures improvement in 100% of cases.

WHO mentioned that heart diseases, metabolic disorders, high blood sugar, high cholesterol, high blood pressure and coronary artery diseases will increase substantially due to depressive illness.

Due to global warming minimum variation of the World’s temperature makes people more vulnerable to mental illness.

According to WHO, 5 to 6 thousand people commit suicide every day in the world. out of them, nearly 90% suffer from depression and most of them expressed their desire to die earlier to their close people in different ways.

Thinks to do

Learn to say no. Don’t be scared without reason. Know yourself.

Love your work and working environment. Make your hobby or interest. Spend time with children and family members.

Keep your personality intact. Keep no complex. Love everybody.

Do regular exercise and meditation. Have six to seven hours of sleep. Eat a healthy balanced diet.

Meditation

Avoid any addiction. Do not run after unrealistic goals. Do not sit at home alone.

Seek out people who understand your feelings.

Live life in the best way. Try to be positive in your thinking.

Take your medications correctly.

So, live life fully and be positive.

Dr S.k.jha