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Blog Topic : Learn about SUGAR in Nutrition, its scope and effects on your health Chemically and in simple layman language sugar is basically simple form of carbohydrate. Sugar is basically compound known as Glucose. Its derived from various sources like sugarcane, milk, fruits etc. This blog discusses on SUGAR in Nutrition and its effects on our day to day eating habits and, not sugar commonly known as a disease and the ways of detection of medical condition due to imbalance in blood sugar levels. Sugar in blood is not a disease but, imbalance of sugar in blood can cause metabolic diseases. Why Sugar is important Nutrition..? The compound Sugar in our food is instant source of energy for body and the only simple form of fuel for our brain as Glucose and, an alternate source of energy for other organ systems and muscles. The brain needs glucose to burn and use it as single and only source of energy and, actually brain is a very sensitive and important organ which needs instant energy to keep it up and working. What happens in body systems when sugar is consumed in excess? Sugar is the trigger to most of the normal medical condition or metabolic diseases an adult faces in present times but sugar is indispensable when it comes to sweetening your drinks and desserts. When consumed outside limits of moderation it causes Glucose imbalance in body, commonly known as High blood sugar. We all know that packaged sugar is available in 2 marketed packs types - White and Brown . The White one is majorly used while Brown is a little more not as a usual / daily routine. If not administered in monitored proportions or high intake of dietary sugar is not only harmful for adults, but can pose severe threats to the health of a child and teenager as well. When consumed outside limits of moderation it causes Glucose imbalance in body. See below points on how sugar affects your body: 1. Sugar can lead to a fatty Liver: Fatty liver is a troubling issue faced by many across the globe. It is wrong to think only alcoholics are subjected to fatty liver health condition. People who exercise little and consume huge amounts of fructose are also exposed to the threat of this disease. When a person doesn't do enough to burn up the existing amount of glycogen in his or her liver and take in fructose repeatedly, the liver turns that fructose into fat and thus impairing ones liver capabilities to a great extent. 2. Sugar may make you resistant to Leptin: Leptin is a hormone released by your fat cells. The hormone is particularly necessary as it sends signals to your brain telling it you are full and won't be requiring any more food. Fat people have more number of fat cells and thus additional Leptin too. The Leptin becomes inactive due to the effects of high blood triglycerides and insulin, both of which counter its functioning. 3. Sugar is addictive and there lies the key to temptation: Sugar is enormously addictive. If you like sweetened products, you will find it hard to resist your cravings for cakes, cookies or chocolates. Sugar accelerates dopamine secretion; this hormone makes a person feel good. Dopamine is the hormone released on the consumption of drugs such as cocaine. Researches reveals sugar is 8 times more addictive than cocaine. 4. Calories in sugar are not balanced out with any mineral or vitamin: Because of its lack of nutrient value, sugar is said to have empty or free calories. Food items rich in sugar tend to make a person lethargic and slackened while depriving them of essential minerals and vitamins. It is therefore, best to not allow children to have pastries, chocolates or puddings in excess. 5. Sugar leads to extensive tooth decay: Sugar can accumulate on your teeth if you are having too many sweetened food items. This causes your teeth enamel to wear away, making it more prone to cavities and dental caries. 6. Regular excessive consumption of sugar can cause dehydration and is known for causing puffy eyes and dry skin: The dehydration of skin leads to formation of dark circles under your eyes and, if you try reduce your consumption of sugar by half it will help you in rejuvenating your skin. 7. Excessive sugar consumption has always been linked to inflammation of skin and as a result it causes rashes and redness on skin:Even the most basic form of dermatitis or skin infection is attributed to excess consumption of sugar, specially from sources such as sweetened carbonated beverages, etc. Also, processed foods should be completely removed from diet as they contain lots of sugar. The excessive consumption of sugar is known to cause imbalance in the body and results in the secretion of insulin hormone and IGF-1. It causes the sebum gland on your skin to become over productive and results in excess secretion of oil, which leads to clogging of pores and in turn aggravates acne. Reducing the intake of sugar will have a significant impact and will help in reducing acne. While sugar is known to cause many ailments of the skin, such as hyper pigmentation or discoloration of the skin, very few people know that it can also cause wrinkles on your skin. Sugar consumption can lead to a process known as glycation, which is the binding of protein with blood sugar, which then results in the formation of excessive collagen thus, making your skin brittle. Excessive consumption of sugar has been linked to inflammation of the skin mainly contributing to skin diseases such as psoriasis. When blood glucose level rises in the body due to excessive consumption of sugar, it disrupts the absorption or the flow of oxygen into the skin thus, reduces antioxidants and causes inflammation. Reduced intake of sugar will reduce the symptoms of psoriasis. What is a more natural form of sugar, White or Brown .? There are 2 forms of sugar available in marketed packs the WHITE and, the BROWN colour sugar. There is manufacturing difference between brown sugar and white sugar and lets try to understand here. The usual process of manufacturing sugar involves extracting the juice from sugar cane, which then is centrifuged to form finer granules. Unlike white sugar, brown sugar goes into some more steps in processing brown sugar to be blended with molasses. Blending with molasses enhances the natural constituency of the sugar, this minimal processing step that goes into making brown sugar enhances its nutritive value. Advantages of brown sugar over white sugar : As brown sugar is granulated sugar with molasses, so it contains greater amount of minerals and consequently is recommended over white sugar. Brown sugar has decent quantities of calcium, magnesium, iron and potassium. Molasses, being a more natural constituent, so it scores over health benefits in comparison to white sugar. While white sugar includes synthetic flavors which may cause further damage to your health. As against this, brown sugar is slightly more beneficial. Compared to white sugar, brown sugar supplies a fairly reduced amount of calories. Brown sugar has more health enzymes than plain sugar. Healthy food habits one can take care in consumption of sugar : Sugary foods are temptation giving and are addictive ! The first thought that comes to your mind when you see a chocolate pastry or a strawberry cheesecake is an immediate urge to eat it. However, these foods are filled with excessive empty calories and unhealthy fats that do not contribute positively to your health in any manner whatsoever. Basically, you need to control those taste buds in order to remain healthy and moderation is the key to keep control over excessive consumption. As some examples here are some common foods that may be enjoyable but are surprisingly bad for you: 1. A chocolate cookie is something that you would love to eat anytime. These cookies are delicious to eat and thus, very difficult to stay away from. They contain calories in large amounts which are mainly from simple carbohydrates. They tend to raise your blood sugar immediately, thus leading to fat accumulation. 2. Ice creams are high in calorie content and fat. Most of the calories are from simple sugar and saturated fat that raise your risk of heart disease. Regular consumption of Ice creams increases body weight in no time. Some messages by World Health Organisation (WHO, International ) - - Reduced consumption of sugary drinks means lower intake of free sugars and calories overall, improved nutrition and fewer people suffering from overweight, obesity, diabetes and tooth decay. Free sugars refer to monosaccharides (such as glucose or fructose) and disaccharides (such as sucrose or table sugar) added to foods and drinks by the manufacturer, cook, or consumer, and sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates. - Consumption of free sugars, including products like sugary drinks, is a major factor in the global increase of people suffering from obesity and diabetes, says Dr Douglas Bettcher, Director of WHO Department for the Prevention of NCDs. - Nutritionally, people dont need any sugar in their diet. WHO recommends that if people do consume free sugars, they keep their intake below 10% of their total energy needs, and reduce it to less than 5% for additional health benefits. This is equivalent to less than a single serving (at least 250 ml) of commonly consumed sugary drinks per day, says Dr Francesco Branca, Director of WHO Department of Nutrition for Health and Development. - According to the new WHO report, national dietary surveys indicate that drinks and foods high in free sugars can be a major source of unnecessary calories in peoples diets, particularly in the case of children, adolescents and young adults. * Source of information is WHO website
Blog Topic ::: ALL YOU NEED TO KNOW ABOUT FRUITS & BENEFITS OF EATING FRUITS Since child hood we have learned from our parents educating us to make a habit of eating fruits daily or, to have an Apple or a Chiku daily. Fruits are very nutritious and loaded with variety of micronutrients like vitamins and minerals, these micronutrients play a vital role in maintaining and securing body systems vitality, endurance and strength and to keep us in optimal health state. We do agree on it and eat fruits regularly to some extent or, maybe we know the benefits but still dedicatedly can't be able to keep habit of eating eat fruits. Fruits are nature's beautiful and wonderful gift. Indeed they are life-enhancing food stuffs packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (plant produced micronutrients and compounds). They are an absolute feast to our sight, not just because of their color and flavor but for their unique nutrition-profile that help human body keep good health avoid chronic disease to better extent possible and keep good life vitality and energy levels. But have we ever thought what time would be the best to have the fruits.? And, How we can have it in the best possible way or, how it helps support our body systems when taken in a certain way.? Let's read out below and explore to find out the benefits and best possibilities of eating fruits the right way. Almost all fresh fruits are high in fiber (roughage), vitamin C, and water. Regular consumption of fruit is generally associated with reduced risks of several diseases, better digestive health, better hair, skin and nails and above all delaying the ageing process. Fruits also help to reduce the risk of chronic / lifestyle induced disease like heart related, obesity, gastro intestinal (gut) and Type 2 diabetes. Fruit has been recognized as a good source of vitamins and minerals, Fruit are important sources of many micro nutrients with profile ranging from potassium, fiber, vitamin C, folate (folic acid) etc... We must try incorporating blueberries, citrus fruits, cranberries or strawberries which contain majorly folic acid and other phytonutrients and colour pigments that are well studied and documented for added health benefits and preventing hair loss. You can have 1 to 2 fruit servings each day, to secure optimal health benefits. The best time to eat fruits is the first thing in morning after a glass of water or in between the meals as mid-meal i.e. post 2-3 hrs of any main meal as then the body can absorb the best possible nutrients it has and also helps the digestive system to be stronger. Eating fruits right after a meal is not a great idea, as it may not be digested properly. The nutrients may not be absorbed properly either and, also adds to the calorie content of the whole meal which may not be good for people who want weight loss or to even maintain healthy body weight. Also the fruits may get digested late because of other foods in the gut which may cause fermentation & formation of gas, feeling of acidity or bloating etc in the gut. Undoubtedly eating fruits is good for our health but, always remember Moderation is Key. Fruits should not be consumed before going to sleep as fruits are loaded with sugary compounds, this will increase your energy levels and thus can disturb your sleep cycles. Also we should not replace diet with a heavy fruit meal option on a regular basis, this habit will deprive your body of a broad range of nutritive value coming from meat, dairy products and vegetables. To avoid infectious disease fruits should be washed thoroughly and methodologically before consumption and assure it is clean and hygienic. The idea is to wash away wax and microbes from fruits which are contaminated by insects and flies sitting on fruits grown in orchard or storage at outlets. Especially sweet fruits with skin/ peel on it should be washed properly by dipping them in water for 3-4 hours or overnight or, you can also wipe the fruits with mild alcohol like ethanol and vodka soaked in small piece of cloth. Alcohol kills microbes instantly and leaves no smell or odour as it evaporates. If you cant wash properly better peel off the fruit skin and consume the inner stuff of fruit. This practice will help you get benefits and ease of consuming fruits with skin like mango, apple, chiku etc.. Fruits should be cut or can be have whole. For taste you can sprinkle dash of salts like Sendha namak (rock salt) and Kala namak (black salt) or black pepper powder as will add on the nutritive value and feel your taste buds happy. Fruits when consumed in whole is a more healthy way. But, at times you can try out fresh fruit juices, smoothies and shakes also as a replacement. That's how eating fruits helps you look and feel beautiful and young inside out !
Today there's an app for just about anything, whether it's losing weight or anything. There's an Android app that can help. Owning an Android device won't do these are the best Android fitness apps and workout apps. In this “Health App” series of blogs today I share with you the Part-1 in series. I will be suggesting you free Android app for Drinking optimal amount of water which is very important for vital physiological running of the body & its functions. Here are some Qs to ask to yourself honestly- - Do I drink enough water? - Do I always forget to drink water regularly? First let me share with you some importance of the Key Diet Component - WATER in the body which will help you to keep yourself motivated to have drink optimal amount of water in this scorching summer heat!! Human Body's Major Component - Water On an average, the body of an adult human being contains 60% water. Most of the water in the human body is contained inside our cells. In fact, our billions of cells must have water to live. The total amount of water in our body is found in three main locations: · Within our cells (two-thirds of the water), · In the space between our cells and · In our blood (one-third of the water). For example, a 70-kg man is made up of about 42L of total water. Actually, the amount of water a body contains varies according to certain contexts: · The body of a newborn is composed of more water (75%) than that of an elderly person (50%). · The more muscular a body is, the more water it contains. · Conversely, the more fat in the body, the less water the body contains as body fat has little water. Also, all our vital organs contain different amounts of water: the brain, the lungs, the heart, the liver and the kidneys contain a large quantity of water between 65 to 85% depending on the organ, while bones contain less water (but still 31%!). Dehydration is a Common Problem Based on clinical trials on adults, scientists have identified that dehydration has an impact on Physical and Mental performance. Consequences of mild dehydration (a loss of 1-2% of body weight) include: · Thirst, · Tiredness, · Headaches and · Decrease in alertness, concentration and memory · Loss of endurance and sport skills. Staying Hydrated is the key! Dehydration can be avoided by drinking the recommended daily amount of water. Don't wait until you are thirsty to drink, When we feel thirsty, dehydration has already set into a certain degree. So, everyone should drink regularly throughout the day, before they even feel thirsty. Prioritize WATER ! Water has no calories and, is to be privileged as the first source of hydration when you want to manage your weight as among public health issues, obesity is soaring. Drinking water is a simple solution to manage daily calorie intake. Combined with physical activity, drinking water would also help to increase fat oxidation. It will also help keep your Hair, Skin & Nails healthy, glowing & beautiful. When you drink more water your eyes wouldn't get pain when you work continuously sitting before PC or laptop. This is why water should be considered as the primary source of hydration. From the above mentioned FACTS , Water is quite essential for your body and have been suggested that a normal human being should drink at least 8 - 10 glasses of water daily. The rules stays intact but we human forgets to meet the minimum requirements and our near or dear ones pressure us to drink more water. Are you among those who constant can't make it 8 - 10 glasses per day? Here's the simple, quick and affordable way of increasing your water intake through you very best friend your CELL PHONE!!! Yes, rightly understood its the free Android App Now, I think you might not forget to meet those requirements as here's available the Android application which will always stay close by you thereby reminding you from time to time. This App reminds you to drink water every day and with timed intervals and tracks your Water Drinking Habits. You only need to enter your current weight and this App and, it will help you to determine how much water your body needs everyday. When you have finished drinking a cup of water, you will need to add a cup in the App. Your next cup will be remained. Benefits of drinking water: o You stay in shape, As it's calorie free o You can clear up your skin o You keep your skin and nails healthy Features include: o Cozy reminders that will remind you the water you need to drink in the rest of the day o Quantities are displayed in customized cup and Imperial (oz) or Metric (ml) units o Customized starting and ending time to drink water within a day o Graph and logs of date record Stay healthy and drink enough water !!! “Water Your Body App” is a reminder for you to drink the water every day and track your habits. The more you drink water, the healthier you get and your Skin and Fitness would be at best. The application is interesting straightaway as you install and run it for the first time as the cozy pouring water sounds comes out when you launch it. Interesting and I liked it. You will also love it, get set and install it... For all those reasons, Water is Life.
Sleep- an essential ingredient for a healthy mind body, beauty & soul !! “Sleep is the golden chain that ties health and our bodies together “ - Thomas Dekkar Why do we sleep? Who taught us to sleep? How do babies know how to sleep the moment they land on Earth? Ever thought what would happen if no one would ever sleep on Earth? Did these questions ever puzzled your mind? Wonder why sleep is so important for all living beings? Right from their birth, all living beings are programmed for their survival. Thus, the newborns only know sucking(to fill their tiny tummies), breathing and excretion. Then what do they need sleep for? Researchers say that sleep is essential for processing and storage of all the important activities of the day, rejuvenation of mind, strengthening of muscles, growth and repair of body tissues etc. In short, apart from balanced diet and exercise, sleep is also a critical ingredient for a healthy and radiant beautiful body. Then why do we fight with our natural system by disturbing our daily routine? Perhaps, with our busy schedules and work, our priorities have changed but we all know that any disruption caused in our natural cycles forces our poor bodies to behave badly. Thus, in this 2 part series, we have tried to gather as much information as one needs to know to understand the relevance of sleep for a happy and “less stressful” day. While the first part of this blog post tells you- - The importance of sleep and the factors affecting it, and - The second part will round up the ways to kiss those sleepless nights goodbye! Why is sleep so important? Research shows that the sleeping hours of human beings vary depending on the age and individuals. Infants need approximately 17 hours of sleep which slowly reduces as they grow up. For an adult, ideal sleeping hours are considered to be 7-8 hours every night. Adequate sleep helps in good functioning of all vital functions of the body and help natural daily detox. It helps in improving our immunity and smooth functioning of our cognitive processes. It helps to refresh and restore body functions to counteract on from various illnesses and prevents from hazardous diseases like cardiac arrest, diabetes, blood pressure issues etc. Adequate sleep helps to stay fresh, healthy, alert, and conscious, more prompt, aware and active. It helps to restore memory, information and stabilizes all the crucial body systems like the nervous system, muscular system, skeleton system etc. It helps to reduce anxiety at a greater level. In a nutshell, a good night’s sleep recharges our brain and body, thus keeping us robust, and hearty and body cells bouncing with life and energy. What really is affecting people’s sleep these days? Even without having a real pathological sleep problem, a lot of people experience troubled sleep. What could be the reason? Experts say that there are a number of factors affecting our sleep that need not be the sleep disorders such as: 1. Diet: Yes, diet plays an important role in balancing the quantity and quality of sleep. One of the reviews in 2016 indicated that a high carbohydrate diet promoted shorter onset to sleep and longer duration of sleep than a high fat diet. It is advised to eat less carbohydrate and fatty food at the end of the day before going to bed. A well-balanced diet containing fresh fruits and vegetables, low fatty food, and a reasonable amount of carbohydrates may be a good option for individuals suffering from sleep deprivation. Also, sufficient gap between last meal of the day and hitting the bed also helps in getting a good quality sleep. A guidance under Proefssional Dietician can help you show the right path and way. 2. Late caffeine intake: Usually, if taken in the later part of the day, caffeine can keep you up till late. 3. Irregular sleep schedule: Ever heard of circadian rhythms or sleep/wake cycles? Studies suggest that if we wake up and go to sleep at the same time every day, then our body gets accustomed to the schedule and after a few days of practice, it starts shutting itself down automatically at the same time daily. So, if your sleep times vary significantly every day, then your body’s clock is really having a hard time adjusting and this may be a reason for a bad sleep quality. 4. Lack of activity: A lethargic day can definitely offer plenty of yawns but does not guarantee a good night’s sleep. Inactivity does not exhaust the body enough to need a nice shutdown. 5. Too much screen time: During ancient times, sleeping hours were decided depending on sunrise and sunset. The natural cycle of sleeping was set by natural light sources. Production of the hormone called Melatonin helps to fall asleep at night. This hormone gets activated by darkness and prepares the body for a good sleep. But today because of usage of artificial light sources at night viz. night lamps, iPads or tablets, mobile screens, computer screens etc., production of melatonin is suppressed and as a result, it affects the sleep pattern and leads to sleep deprivation. These days, we are so much under the spell of these gadgets and the apps they offer, that many people find it difficult to stay away from it even during nights. The habit of checking the notifications for emails/ messages keeps their mind engaged all night. This behavior eventually disturbs the natural bodily processes and leads to sleep deprivation, cognitive issues, headaches, dizziness, fatigue etc.. 6. Stress and anxiety: A big factor of sleeplessness is the inevitable stress that has taken a toll over our lives these days. Surely, can’t be completely cut-off but if tried, can be reduced to an extent. Troubled relationships on daily basis land up you in your brain and mind struggling to solve the quiz and being engaged all time in this constant stress and taking away the natural smile from your face. A session with professionally qualified psychologist, hypnotherapist or marriage councellor can help with it. 7. Uncomfortable bedding: Could be a reason of a disturbed sleep for some, especially for those with the “Princess and the Pea Syndrome”. Using the mattresses and pillows beyond their life expectancy makes them less friendly and sometimes hurting too. What are the common sleep disorders? If you think you are not getting a good night’s sleep even after doing everything correctly, then it is always advised to get checked by a medical professional or a sleep expert regarding any kind of sleep disorder. A combined effort with Dietician and Physchologist and Hypnotheraist will help more to give the healing touch. Some common sleep disorders are: • Dyssomnias: it is a broad category of sleep disorders involving difficulty falling or remaining asleep, due to which the person may experience excessive sleepiness throughout the day. This gives a feeling of being “less rested” and therefore decreases the performance. • Parasomnias: It is an umbrella term for all the abnormal things that can happen to people while they sleep like sleepwalking, sleep talking, sleep paralysis, nightmares, sleep related eating disorders, sleep aggression, sexsomnia etc. People tend to do physical movements during dreaming, thus injuring self or their bed partners. • Circadian rhythm sleep disorders: The inability to go to sleep and awaken at normal sleep times come under this category. Though, the quality of sleep is not affected. How your sleeping positions affect your body? The greeting of “Good Night” acts as multiplier to positivity and makes everybody look forward to a relaxing and really good sleep after the hectic day. Some researchers say that your sleeping positions can decide on your peaceful and healthy sleep. Few people may feel comfortable sleeping on their stomach or back while others may like to slumber on either side of their body. Sleeping on the back is considered to be the healthiest sleeping position. It gives proper positioning to all the vital organs of the body to function in a right way without putting much pressure on any specific organ while sleeping. Though it may be difficult for many people to sleep on back, they can always opt for sleeping sideways which is considered to be still better than sleeping on stomach. Sleeping sideways is an excellent option for the people suffering from snoring habit. It helps to keep air flow smooth through airways. Researchers suggest that people who feel comfortable sleeping sideways should consider sleeping on left side of their body. This position helps with good heart pumping and blood flow in the body. Sleeping on stomach is considered to be a bad pattern of sleeping as it disturbs the body posture especially spine. This position generally creates lower back pain to many people. Now, if you are convinced about the seriousness of a good night’s sleep and really want to justify those pyjamas and your comfy & cushy bed, click on the link below!! So, Folks take away message is "Refine your habits and sleep like a baby" !!! I hope you liked and learned from this Sleep series of blog, part-1. Stay tuned to watch out part -2 of this Sleep series of blog. We are happy to address any Qs you may have :) Contributing Authors :- Priyanka Khandelwal Professional Nutritionist/ Dietician Diet Planet - The Online Diet Clinic web: www.dietplanet.co.in Call & whats app: +91-9871658530 Charu Agarwal Consultant Psychologist & Clinical Hypnotherapist (California Hypnosis Institute, USA) Call & whats app: +91-9717193558 Pooja Kolambe Freelance Councellor, Educational Psychologist and, access bars practitioner Whats app - +91-8886347733
Continued Part -2 ….. Blog Title : Refine your habits and sleep like a baby!! How to improve the quality of your sleep? 1. Put your smartphones aside: Make it a thumb rule to keep all your internet supporting devices outside your bedroom(or on airplane mode, if they serve as your alarm clock too), at least 1-2 hours before you would like to doze off and the sleep angel would definitely show up on time. 2. Read a book: Pick up your favourite book (even a less interesting one would work) and within 30 minutes, your mind will start feeling lighter. A research observed that half an hour of dedicated reading greatly reduces stress levels which in turn flushes out all the negative thoughts, thus relaxing the mind. 3. Exercise regularly: Besides exhausting your body, exercise also releases happy hormones which help reduce stress and calm your mind. 4. Avoid late and heavy meals: Dinner should always be kept light and the gap between the last meal of the day and bedtime should be at least 1-2 hours. 5. Take wise Naps: Take small day naps, not too close to your bedtime in order to use them just as power boosts. 6. Change the atmosphere of the room: Bright lights, loud noises and too much outdoor and indoor activity signal the feeling of daytime to our body. So, dimming the lights, playing some calming music and shutting all other activities before going to bed would notify the body about sleep time. The air of the room should feel and smell fresh. Many studies suggest as compared to outdoor air, closed indoor air quality is more poor in may household due to many reasons. In polluted areas or densely populated areas it is evident that natural resources are divided more like forest / green cover, natural water resource etc.. is less in availability per person. So try to plant trees and ornamental plants outdoor and indoor and its advisable to use a air purifier device to help breath good quality air at least 8-10 hours in a day when your family is sleeping in a closed room. 7. Chamomile tea: Some studies reveal that along with plethora of benefits like rich in antioxidants, aiding in digestive issues, headaches and to counteract on bacterial infections. Chamomile tea helps reducing insomnia too. So, never heard about Chamomile Tea.? try it It’s really very effective and its a pleasant herbal aromatic infusion and easily available at any superstore or online grocery store. What to do when even changing habits doesn’t work? Aromatherapy: This form of therapy uses various aromatic oils, including essential oils to improve the patient’s psychological and physical health. Though there is not much evidence, yet it is believed that the fragrance of a few extracts, such as lavender and chamomile are useful for better sleep. Pranayama: This form of Yoga involves specific breathing exercises and meditation practices that give very good results in calming the mind if practiced regularly. Since a calm mind is free of stress and anxiety and full of positive hormones, practicing pranayama daily undeniably improves overall health including sleep as well. Hot water bath: The warm water increases the body temperature slightly while stepping out of the shower brings it down quickly, which naturally readies the brain for sleep. According to a small 1985 study, a warm water bath before bed not only helps in sleeping quickly but also improves the quality of sleep. Cognitive Behavioural Therapy(CBT): If needed, your doctor or sleep specialist can suggest you CBT. It helps you change actions or thoughts that hurt your ability to sleep well. The therapist will assist you in developing habits that promote a healthy pattern of sleep, like teaching you how to maintain a sleep journal and may be by making some changes in some of the “before going to bed” activities. Hypnotherapy: This relatively new form of therapy, practiced with the help of a hypnotherapist, gives an insight about the real internal issues that may not be consciously known to the person and are hampering with a good night’s sleep. Through Guided Meditation and Progressive Relaxation, the therapist helps the individual to relieve the mental stress and anxiety, thus bringing the mind to a relaxed and a peaceful state. A combined effort to consult with Professional experienced Dietician and Physchologist and Hypnotheraist will help more to give the healing touch as per longevity and impact of sleep issue you realize over a period of time. A family physician may not be aware of the trending and contemporary ways to treat without medicines. Your body has the power to heal itself so medicines should be the last choice to help out. I hope you liked and learned from this Sleep series of blog, part-1 & 2 and figured out deeper insights to help complete the loop of information. Stay tuned to watch out more blogs topics on contemporary topics on wellness to help you live well and shift the mindset from medical care to wellness and self awareness to know and treat your body well. If you like reading please share this blog with your friends and known to’s, thank you ! We are happy to address any Qs you may have :) Contributing Authors :- Priyanka Khandelwal Professional Nutritionist/ Dietician Diet Planet - The Online Diet Clinic web: www.dietplanet.co.in Call & whats app: +91-8130136350 Charu Agarwal Consultant Psychologist & Clinical Hypnotherapist (California Hypnosis Institute, USA) Call & whats app: +91-9717193558 Pooja Kolambe Freelance Councellor, Educational Psychologist and, access bars practitioner Whats app - +91-8886347733
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