Anu Sabu

In Blog

The Physiotherapist’s Guide to Travel: Staying Limber on the Go

April 9, 2024 By Anu Sabu

Though it can be an exciting experience, travelling frequently has the less glamorous side effect of causing aches and pains. Your body may suffer from carrying heavy luggage or from sitting in a small space on a lengthy flight. As a physiotherapist, I’ve worked with a lot of individuals who have returned from travels not just with mementos but also with tight muscles and stiff joints. Travelers rejoice! without fear, You can reduce discomfort and fully enjoy your journey with a little preparation and proactive measures. Here’s a how-to guide approved by physiotherapist to help you manage travel-related pain.

Before You Go: Pack Smart

Travel Pillow: The right neck pillow can really help. Select the one that accentuates your neck’s natural shape.
Compression socks: These can help reduce swelling and enhance circulation, particularly on lengthy trips.
Supportive Footwear: To keep your feet happy while you travel, pack shoes with the right arch support.

In-Flight Strategies: High-Altitude Comfort

Ankle pumps: Lift your heels while sitting, then raise your toes while maintaining your heels on the ground. To maintain the blood flow, repeat in sets of ten.
Neck Rolls: Lower your ear gently to one shoulder, then slowly roll your head up to the other shoulder, chin to chest. In each direction, repeat five times.
Seated Marches: Lift your knees up and down one at a time, as if marching in place. This engages your thigh muscles and helps with circulation.
Shoulder Shrugs: Raise your shoulders to your ears, hold them there for a little while, then let go. To release tension in your shoulders, repeat multiple times.

Hotel Room Helpers: No-Equipment-Needed Exercises

Wall Angels: Place your feet shoulder-width apart and stand with your back to a wall. Bend your elbows and press your arms up against the wall to form a snow angel. Move your arms up and down slowly. Do ten to fifteen repetitions to open out your shoulders and chest.
Towel Stretch: To stretch your hamstrings, use a towel. While lying on your back, wrap the towel over one foot and slowly bring it straight back towards you. After 30 seconds of holding, swap legs.
Bed Bridges: Place your feet flat on the bed and your knees bent while lying on your back. To make a straight line from your knees to your shoulders, lift your hips. Hold for a few while before lowering. Perform 10 to 15 repetitions to build your lower back and glutes.
Chair Squats: Stand in front of a chair, squat back until your buttocks just comes in contact the seat, and then stand back up. Try to maintain a strong core and set a rep count of 10–20.

On-the-Go Gadgets: Portable Pain Relief

Lacrosse Ball: A small, firm ball can be used to roll out tight muscles. Great for targeting your feet, glutes, or back.
Resistance Bands: Lightweight and versatile, they can be used for a variety of stretches and strengthening exercises.
Foldable Yoga Mat/Foam rollers: If space allows, a yoga mat can encourage you to stretch out stiff muscles at your destination. Foam roller helps release tension in large group of muscles.

Mind Over Mileage: Relaxation Techniques

Deep Breathing: To release tension and calm the mind, engage in diaphragmatic breathing.
Guided Imagery: To visualize tension dissipating from every part of your body, use a travel-friendly meditation app.
Progressive Muscle Relaxation: From your toes to your head, tense and then relax each muscle group.

Post-Travel Recovery: Easing Back into Routine

Once you’ve reached your destination or returned home, spend some time realigning your body.

Walk: To offset the extended sitting while travel, go for a little stroll.
Hot/cold pack: Apply heat to relax muscles or ice to relieve inflammation, depending on what feels better for you.
Professional Help: To address any concerns related to persistent aches, you might want to schedule a physiotherapy session.

Remember that one should accompany the excitement of discovery with travel, not the hardship of the route. You can stay flexible, lower your chance of pain, and maximize your vacation experiences with these exercises and suggestions. Good luck and keep your limber!

In Health

Preventive Health: Your Blueprint for a Healthier Tomorrow

April 8, 2024 By Anu Sabu

Prevention is like the silent guardian of our health; it’s important but hardly acknowledged. It includes techniques and methods for preventing disease and preserving our best health. Taking a proactive approach to health can have a significant impact in a society where chronic illnesses are becoming more common and healthcare systems are overburdened. The article explores the essential elements of preventive health, including routine physical examinations and screenings, the value of immunizations, and lifestyle modifications that can strengthen our resistance to chronic illnesses.

Regular Health Screenings and Check-ups: Your Health’s First Line of Defense

The foundation of preventative healthcare is routine health screenings and examinations. These are the instruments that assist identify health problems before they get out of hand. Age-appropriate screenings are advised so that they can be treated more successfully if detected early.

The Necessity of Regular Check-ups:
These check-ups with the doctor should be viewed as a type of self-care that provides clarity about one’s health and offers peace of mind.

What to Expect During a Check-up:

Regular visits to the doctor usually involve a physical examination, a review of your medical history, and a series of tests. According to your age and risk factors, these could include blood pressure checks, blood tests, cholesterol checks, body mass index (BMI) evaluations, X rays, ECG, ultrasound, and screenings for malignancies like breast, cervical, and colorectal. Other tests such as mammograms, colonoscopies, and skin exams are frequently included in screenings.

Blood pressure and cholesterol checks: These allow for early intervention by determining your risk of heart disease or stroke.
Cancer Screenings: Mammograms and colonoscopies, among other tests, can identify cancer in its early stages, when therapy is frequently most effective.
BMI evaluations: They can assist determine if you are a healthy weight and can also direct dietary and exercise plans.

The Power of Prevention:

Regarding health screenings, the proverb “an ounce of prevention is worth a pound of cure” is incredibly true. These examinations can identify early warning indicators of diseases including diabetes, heart disease, and hypertension, which are significantly easier to treat when found early.

Vaccinations: Your Shield Against Infectious Diseases

Understanding Vaccinations: One of the best methods of disease prevention is vaccination. Without subjecting the patient to the disease itself, they function by boosting the immune system’s ability to identify and eliminate infections.

Debunking Vaccine Myths: Vaccines are safe and essential for maintaining public health, despite certain myths. Their contribution to herd immunity, particularly for individuals unable to receive vaccinations for medical reasons, protects not only the person but also the community.

Staying Up to Date with Vaccines: It’s imperative to adhere to the advised immunization schedule for both adults and children, which includes routine booster shots for conditions including hepatitis, tetanus, and, more recently, COVID-19.

Lifestyle Changes to Sidestep Chronic Diseases:

The Impact of Lifestyle Choices:

Chronic disease development is significantly influenced by lifestyle decisions. Cardiovascular disease, stroke, and diabetes can be brought on by or prevented by a number of factors, including nutrition, exercise, smoking, and alcohol use.

Creating a Blueprint for Healthy Living:

Regular physical activity along with a well-balanced diet high in fruits, vegetables, whole grains, lean proteins, and healthy fats can dramatically lower the chance of developing chronic illnesses. It is recommended by health authorities to engage in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week.

The Role of Mental Health:

Physical illnesses can also be exacerbated by ongoing stress and poor mental health. Integrating stress-reduction methods like yoga, meditation, and getting enough sleep can enhance general health.

Breaking Bad Habits:

Reducing alcohol consumption and giving up smoking are two effective ways to stop chronic diseases. To help make these changes more feasible, ask for assistance from support groups and medical professionals.

Conclusion

Maintaining good health is a lifetime commitment rather than a one-time occurrence. Each of us can take charge of our own health trajectories by making routine health screenings and check-ups a priority, remaining informed and up to date on vaccines, and embracing healthier lifestyle choices. We create the foundation for a healthier, livelier tomorrow by making investments in preventive health now.

In Health

Core Strength: Your Defense Against the Rising Tide of Belly Fat

April 6, 2024 By Anu Sabu

In recent times, the prevalence of abdominal obesity has become a significant health concern, especially in the Indian population. A sedentary lifestyle, combined with dietary patterns rich in refined carbohydrates and fats, has contributed to the expanding waistlines of many. The importance of core strength in combating this trend cannot be overstated. A strong core goes beyond aesthetic appeal; it is crucial for overall health and well-being.

Why Core Strength Matters

Core strength refers to the robustness of the muscles in your abdomen, back, and pelvis. These muscles are fundamental in maintaining stability, facilitating movement, and protecting your spine. In the context of a heavy belly, a strong core can help redistribute weight, improve posture, and reduce the strain on the lower back.

A 2020 study published in the Journal of Physical Therapy Science found that core strengthening exercises significantly reduced waist circumference and improved dynamic balance in obese individuals. This underscores the effectiveness of targeting core musculature as part of a comprehensive approach to managing abdominal obesity.

Impact of Abdominal Obesity

The trend of increasing belly fat is not just a matter of physical appearance. Abdominal obesity is linked to a host of health issues, including type 2 diabetes, cardiovascular diseases, and even certain cancers. The World Health Organization has identified obesity as a major risk factor for chronic diseases, which are on the rise in India.

The Need for Action

Addressing this issue is the need of the hour, as the economic and health burden of obesity-related conditions is mounting. Prevention and management through lifestyle changes, including regular exercise focused on core strength, are critical.

Exercises for Core Strengthening

Plank:
- Lie face down on the floor. Prop yourself up onto your elbows and toes, keeping your body in a straight line from head to heels.
- Hold this position for 30 seconds to begin with, gradually increasing the duration as you gain strength.
Bridge:
- Lie on your back with knees bent and feet flat on the ground.
- Lift your hips towards the ceiling, creating a straight line from your shoulders to your knees.
- Hold for a few seconds, then slowly lower your hips back down.
Bird Dog:
- Start on your hands and knees with your spine neutral.
- Extend your right arm forward and your left leg back, keeping your hips and shoulders level.
- Hold for a few seconds, then return to the starting position and repeat on the opposite side.
Russian Twists:
- Sit on the ground with your knees bent, lean slightly back without rounding your spine.
- With your hands together, twist your torso to the right, then to the left to complete one rep.
- For added difficulty, hold a weight or a medicine ball in your hands.
Dead Bug:
- Lie on your back with arms extended towards the ceiling and legs raised with knees bent at 90 degrees.
- Lower your right arm and left leg simultaneously, keeping your back flat on the floor.
- Return to the starting position and repeat with the opposite arm and leg.

Incorporating these exercises into a daily routine can contribute significantly to reducing belly fat and improving core strength. For best results, it is advised to combine these exercises with cardiovascular activity and a balanced diet.

Conclusion

The battle against the bulge, particularly in the Indian population, is a modern health imperative. Core strength is an ally in this fight, providing not just an improved physique, but a foundation for a healthier life. By incorporating core-strengthening exercises into daily routines, individuals can take proactive steps towards mitigating the risks associated with abdominal obesity. As we embrace these healthier practices, we pave the way for a stronger, more resilient population.

[Note: The exercises mentioned are general recommendations and should not replace professional advice. It is crucial to consult a physiotherapist or healthcare provider before starting any new exercise program, especially for individuals with pre-existing health conditions.]

In Blog

Holi Celebration: Taking Up Tradition with Health in Mind

March 25, 2024 By Anu Sabu

Symbolizing the victory of good over evil, Holi is a colorful festival that greets the entrance of spring. Holi brings communities together in joyful celebration with its kaleidoscope of colors and exuberant activities. To guarantee a happy but healthful celebration, it’s important to take safer precautions and think about the health risks connected to the custom of using colors during festivities.

The Joy of Colors and Health Concerns:

Traditionally, Holi is celebrated by smearing brightly colored powders known as “gulal” on each other, accompanied by water balloons and water guns filled with colored water. While the vibrant hues add to the festive ambiance, many commercially available colors contain harmful chemicals such as lead, mercury, and industrial dyes, posing significant health risks.
Direct contact with these toxic substances can lead to a range of health issues, including skin allergies, dermatitis, eye irritation, respiratory problems, and even long-term health complications. Additionally, synthetic dyes present in colors may persist on the skin and clothing, further

Playing a Safer Holi:

To ensure a joyous celebration without compromising health, it’s essential to adopt safer practices and opt for natural, eco-friendly alternatives. Here are some tips for playing a safer Holi:

Choose Natural Colors: Go for natural pigments, florals, and other plant-based, organic hues. Because these colors are non-toxic, biodegradable, and gentler on skin, there is less chance of negative health consequences.
DIY Color Making: Embrace the spirit of creativity by making your own colors using natural ingredients such as turmeric (yellow), beetroot (red), spinach (green), and henna (orange). Not only is this a fun activity, but it also ensures the safety of the colors used during the festivities.
Protection steps: To form a protective barrier on your skin, liberally apply moisturiser or coconut oil before playing Holi. To protect your eyes from coloured powders, put on sunglasses and wear clothing with long sleeves. To avoid color buildup on your scalp, you might also think about wearing a scarf or a cap.
Keep Yourself Hydrated: Since the celebrations might go on for hours, it’s critical to keep your body hydrated by drinking lots of water all day. Steer clear of alcohol intake in excess since this might cause dehydration and worsen the effects of artificial coloring on the body.
Gently Cleansing: To get rid of any remaining colour after the festivities, gently wash your skin with lukewarm water and mild soap. Avoid vigorous cleaning as this might aggravate allergic reactions and cause skin irritation. After cleansing, use calming lotions and moisturisers to replenish and hydrate the skin.
Environmental Responsibilities: Choose eco-friendly disposal techniques and stay away from water bodies when disposing of used colours. Promote neighbourhood programmes that recycle and compost natural colours to reduce their negative effects on the environment.

Preserving Tradition with Health in Mind:

Holi is a festival of love, harmony, and the spirit of rejuvenation than just a festive of colors. We can preserve the rich customs of Holi while preserving the environment and our health by adopting safer practices and choosing natural, eco-friendly substitutes.

Let’s put health and wellbeing first as we celebrate the wonderful Holi festivities, making sure that every burst of colour create smiles and memories that will last for years to come.

Happy Holi!

In Blog

How is Thyroid and Genetics related?

March 19, 2024 By Anu Sabu

Thyroid: an inconspicuous gland with enormous power, tucked away in the complex network of the endocrine system of our body. In controlling metabolism, energy production, and general health, this tiny, butterfly-shaped gland is essential. The thyroid affects everything from mood and weight to heart rhythm and digestion, but its influence goes far beyond its small size.

Nonetheless, a complicated web of hereditary variables that can significantly impact thyroid function exists. Thyroid dysfunction is closely linked to genetics, and recent studies have clarified this relationship by showing how genetic changes are triggered by changing thyroid levels, which in turn predisposes people to thyroid problems. A deeper understanding of thyroid health and the creation of novel diagnostic and therapeutic strategies can be unlocked by examining this intriguing relationship between genetics and thyroid function.

Given that certain genetic defects can predispose people to thyroid problems, fluctuating thyroid levels can in fact have a hereditary component. Highlighting the significance of genetic variables in determining susceptibility to thyroid disorders, recent information from genetic research has shown the complex link between heredity and thyroid function.

In the Journal of Clinical Endocrinology and Metabolism, a prominent study reported that variations in certain genes, including those pertaining to the synthesis and metabolism of thyroid hormones, are linked to a higher risk of thyroid disorders, including autoimmune thyroid disease and hypothyroidism. Thyroid dysfunction symptoms and related consequences might arise from these genetic predispositions as variations in thyroid hormone levels.

The genetic foundations of thyroid regulation were further highlighted by a recent study that was published in the journal Thyroid and found unique genetic variations linked to features related to thyroid function. By identifying these genetic markers, scientists intend to enhance risk assessment and create customized treatments for people with increased hereditary susceptibility to thyroid conditions.

For a number of reasons, it is essential to comprehend the genetic foundation of thyroid function. First of all, it opens the door to the creation of more potent diagnostic and treatment strategies by offering insightful information on the fundamental mechanisms causing thyroid problems. Personalised treatment options and early intervention are made possible by the ability of genetic testing to identify individuals who are more susceptible to thyroid problems. Lastly, researchers can identify possible targets for upcoming medication by clarifying the genetic mechanisms causing thyroid malfunction.

Routine thyroid screening is necessary for early detection and intervention since thyroid problems have a substantial impact on general health and well-being. Thyroid function tests, such as those that measure free thyroxine (FT4), thyroid-stimulating hormone (TSH), and thyroid peroxidase antibodies (TPOAb), can give important information about thyroid function and assist identify people who may have thyroid dysfunction.

Individuals who have a family history of thyroid issues or who show symptoms suggestive of thyroid malfunction, such as changes in mood or energy levels, lethargy, hair loss, and unexplained weight changes, should have regular thyroid screenings. It is crucial to assess thyroid function as part of regular medical maintenance since early diagnosis and treatment of thyroid abnormalities can help avoid complications and improve outcomes.

In Blog

EVERYDAY IS A WOMEN’S DAY!

March 8, 2024 By Anu Sabu

It is with immense delight and appreciation that we raise our glasses on International Women’s Day to the amazing women who brighten our lives with their tenacity, fortitude, and limitless energy. Our mission at Healthy Ink is to celebrate the accomplishments and unwavering spirit of women everywhere—not just today, but every day.

Let us take a moment on Women’s Day to consider how the modern woman is defined by her journey of sacrifice, empowerment, and pursuit of well-being. A comprehensive approach to health that takes into account one’s physical, mental, and emotional well-being is more important than simply smashing stereotypes and busting through glass ceilings.

Nurturing the Body

A happy existence starts with a healthy body. To all the ladies out there, never forget that taking care of yourself is an absolute requirement rather than a luxury. Put your health first by feeding it nutrient-dense foods. Whether it’s through vigorous exercise, peaceful yoga, or just taking a stroll in the park, discover the joy of movement. Healthy living is about loving and taking care of the special vessel that is your life, not about fitting in with society’s expectations.

Cultivating Mind

The mind’s capacity is limitless. Ladies, celebrate your wit, imagination, and perseverance. Put yourself through challenges to grow, learn, and discover new things. Never forget that your intellect is an endless source of potential, whether you’re using it to further your education, develop a hobby, or pursue a career. Make time for the things that make you happy and calm since mental health is an important part of overall wellbeing.

Nourishing the Soul

It’s important to look after your emotional health in the midst of everyday chaos. Create deep connections, be in the company of positive people, and embrace the individuality of your path. Spend some time thinking about yourself, and don’t be embarrassed to ask for help when you need it. Self-acceptance and self-love are the first steps on the path to empowerment, therefore welcome the trip with open arms.

Supporting Each Other

Women’s Day is not just about acknowledging and applauding individual achievements; it’s about encouraging one another. Let’s cultivate a supportive, motivating, and cooperative culture. By working together, we can build a society in which all women, regardless of cultural norms or barriers, have the chance to prosper.

At Healthy Ink, we salute the incredible women who inspire us daily – those who navigate challenges with grace, lead with compassion, and strive for a healthier, happier world. Here’s to strong women: may we know them, may we be them, may we raise them.

Happy International Women's Day!

In Blog

Unlocking the Mysteries of Dreams: Exploring the Fascinating Realm of the Sleeping Mind

March 5, 2024 By Anu Sabu

Dreams have long fascinated and intrigued humanity, serving as a window into the depths of the subconscious mind. As we drift into the realm of sleep, our brains weave intricate tapestries of imagery, emotions, and sensations, transporting us to realms both familiar and fantastical. From ancient civilizations to modern neuroscience, the enigmatic nature of dreams has captivated philosophers, scientists, and storytellers alike. In this article, we embark on a journey to unravel the mysteries of dreams, exploring their significance, functions, and the profound insights they offer into the human experience.

The Phenomenon of Dreaming:

The Nature of Dreams:
- A Multisensory Experience: Dreams engage all the senses, creating vivid and immersive experiences that mimic waking reality.
- Symbolism and Meaning: Symbols and metaphors often populate dreams, reflecting subconscious thoughts, emotions, and desires.
The Sleep Cycle:
- REM and Non-REM Sleep: Dreams primarily occur during the Rapid Eye Movement (REM) stage of sleep, characterized by increased brain activity and vivid dreaming.
- Dream Recall: Individuals may not always remember their dreams, with recall influenced by factors such as sleep quality and waking during REM sleep.

Exploring the Functions of Dreams:

Memory Consolidation:
- Processing Information: Dreams play a role in consolidating memories and integrating new information acquired during waking hours, aiding learning and cognitive function.
Emotional Regulation:
- Emotional Processing: Dreams provide a platform for the subconscious processing of emotions, allowing individuals to confront and process unresolved feelings and experiences.
Creativity and Problem-Solving:
- Innovative Insights: Dreams have been credited with inspiring creative breakthroughs and offering solutions to complex problems through metaphorical or symbolic representations.

The Interpretation of Dreams:

Psychological Perspectives:
- Freudian Interpretation: Sigmund Freud proposed that dreams serve as a pathway to the unconscious mind, revealing repressed desires and conflicts through symbolism and latent content.
- Jungian Archetypes: Carl Jung explored the collective unconscious and the symbolic motifs that recur across cultures and individuals, interpreting dreams as reflections of universal themes and archetypes.
Neuroscientific Insights:
- Brain Activity: Advances in neuroscience have shed light on the neural mechanisms underlying dreaming, revealing complex interactions between different brain regions during REM sleep.
- The Role of Neurotransmitters: Neurotransmitters such as serotonin and dopamine influence dream content and emotional tone, shaping the subjective experience of dreaming.

Harnessing the Power of Dreams:

Lucid Dreaming:
- Awareness in Dreams: Lucid dreaming involves becoming conscious within the dream state, offering opportunities for exploration, creativity, and self-discovery.
- Practices and Techniques: Various methods, such as reality checks and mnemonic induction, can facilitate the development of lucid dreaming skills.
Dreamwork and Therapy:
- Dream Analysis: Therapeutic approaches like dream analysis and Jungian psychology utilize dreams as a tool for self-exploration, insight, and healing.
- Integration and Transformation: By engaging with dream material, individuals can gain deeper self-awareness, uncover hidden patterns, and facilitate personal growth.

As we peer into the nocturnal landscapes of the sleeping mind, we encounter a tapestry of symbols, emotions, and narratives that illuminate the complex interplay of consciousness and the subconscious. Dreams serve as a reservoir of creativity, a mirror of the soul, and a gateway to profound insights about our innermost selves. By embracing the mystery and magic of dreams, we embark on a timeless voyage of exploration and discovery, unlocking the boundless potential of the human imagination. So, tonight, as you drift into slumber, embrace the journey that awaits in the enigmatic realm of dreams.

In Health

Does drinking water help lose weight?

February 28, 2024 By Anu Sabu

When trying to lose those extra pounds, we frequently forget about using one of the easiest and most readily available tools we have: water. Apart from its primary purpose of satisfying thirst, water is essential for controlling and losing weight. Let’s explore the advantages of hydration that have been supported by studies and learn how drinking water can drastically alter your ability to lose weight.

The Science Behind Hydration and Loss of Weight

Imagine this: As you prepare to eat, your hand goes to your glass of water. As it happens, that small gesture could be your go-to tactic to prevent overindulging. Specifically for middle-aged and elderly people, research in the “Journal of Clinical Biochemistry and Nutrition” shows that drinking water before meals can dramatically lower calorie intake. Water helps quell those annoying cravings and prevents you from reaching for unnecessary snacks by making you feel full.

The advantages don’t end there, either. A study that was published in the journal “Obesity” discovered that drinking water prior to meals helped overweight and obese people lose weight afterward by reducing their calorie intake during meals. This highlights the potential of water as a valuable tool in the battle against the bulge.

How Much Water Is Appropriate to Drink?

So what is the optimal amount of water to lose weight? Health experts generally advise drinking 3.7 litres (125 ounces) for men and 2.7 litres (91 ounces) for women per day. This covers the water found in food and drink. However, depending on variables including age, sex, activity level, and environment, each person’s hydration requirements may differ.

Remember, drinking enough water isn’t the only thing to do before meals. Drinking water regularly throughout the day is essential for maintaining your fluid intake and assisting with weight loss. To stay as hydrated as possible, pay attention to your body’s cues and drink water when you’re thirsty.

Realistic Suggestions for Using Water’s Power

Start Your Meals with Water: Establish the practice of sipping a glass of water before you dig in to your meal. This will not only help you manage your appetite, but it will also speed up your metabolism and prepare your body for a nutritious diet.

Replace Sugary Drinks with Water: Opt for plain water instead of soda and sugary drinks. You’ll cut down on calories without having to deal with the sugar crashes that occur with drinking sweetened beverages.

Keep an Eye on Your Hydration: Pay attention to the colour of your urine. While darker pee may indicate that you need to drink more water, pale yellow urine shows that you are adequately hydrated.

In the world of weight loss strategies, water often takes a backseat to flashy fad diets and trendy supplements. However, its importance cannot be overstated. By staying hydrated and incorporating water into your daily routine, you can support your body’s natural ability to shed pounds and maintain a healthy weight. So, the next time you reach for a beverage, make it water—and cheers to your health and wellness journey!

In Blog

Whispers of Serenity

February 25, 2024 By Anu Sabu

Whispers of Serenity

In the cradle of mountains, where echoes reside,
A river’s soft murmur, a tranquil guide.
Its waters dance freely, a soothing melody,
Calming the storms that rage internally.

Amidst towering peaks, the majesty of nature displayed,
The rush of the river, a serenade conveyed.
A gentle wind whispers secrets, caressing hair and skin
Inviting a tranquil embrace to begin.

Sunlight cascades gently, its warmth divine,
Bathing us in blessings, in nature’s shrine.
With each breath, a symphony of gratitude rings,
Thanking the heavens for life’s precious strings.

In this sanctuary, where peace finds its home,
We find solace in nature, no need to roam.
For in the sound of water, in mountains’ embrace,
We discover tranquility, in this sacred space.

In Mood

The Digital Dilemma

February 24, 2024 By Anu Sabu

With screens providing instantaneous access to connectivity, education, and entertainment in this digital age, they have become an essential part of our everyday lives. Recent studies, however, point to a possible connection between excessive screen usage and behavioural problems like autism spectrum disorder (ASD), especially in young children and infants.

The Rise of Screen Time: From Outdoor Play to Digital Domains

Once upon a time, children roamed freely outdoors, their imaginations ignited by nature’s playground. But in today’s fast-paced world, the lure of screens has confined many children to virtual boxes, replacing the joys of outdoor exploration with the allure of digital entertainment. With the rise of smartphones, tablets, and computers, children are spending more time in front of screens than ever before, leading to concerns about the consequences of this sedentary lifestyle.

According to research in the Journal of the American Medical Association Paediatrics, children who grew up with a lot of screen time between the ages of two and three were more likely to exhibit behavioural issues by the time they were five years old. Another study published in JAMA Network Open suggested a potential association between screen time and autism symptoms in toddlers.

There is a complex relationship between more screen time and behavioural problems, including possible effects on the brain, which experts are actively researching. While studies are still being conducted, a number of important aspects are investigated to comprehend the relationship between children’s behavioural difficulties and excessive screen usage.

Neurological Stimulation and Dopamine Release: Because of its interactive features and visually appealing content, screens can stimulate the nervous system more than usual. In response, the brain releases dopamine, a chemical linked to reward and pleasure. Particularly in growing brains, overstimulation and excessive dopamine release may lead to a desensitisation of the reward system, which may require more stimuli to produce the same degree of enjoyment. This tendency raises worries regarding the development of screen-related dependencies and is similar to the addictive nature of some substances.
Social Isolation and Impairment of Social Skills: Children who spend too much time on screens may become socially isolated as a result of their increased screen time relative to in-person interactions. The development of critical social skills, such as empathy, communication, and nonverbal cue interpretation, might be impacted by a lack of in-person social experiences. An inability to create and sustain connections is one behavioural obstacle that could be caused by this social impairment.
Decreased Physical Activity: A decrease in physical activity is frequently correlated with an increase in screen time. Sedentary behaviour has been linked to a number of behavioural problems, such as impulsivity, hyperactivity, and difficulties focusing. Problems with emotional control and mental health can also result from a lack of physical activity.
Blue Light Exposure and Eye Strain: Blue light from screens can irritate and strain the eyes. Digital eye strain, which manifests as headaches, dry eyes, and trouble focusing, can be brought on by extended exposure. Anger and restlessness may be exacerbated by physical discomfort and visual stress, and they may even present as behavioural issues.
Disrupted Attention and Executive Function: Prolonged screen usage might affect a growing brain’s capacity for sustained attention and executive function, particularly when exposed to fast-paced and constantly-changing information. Continuous exposure to stimuli that need quick attentional shifts may be a factor in difficulties with executive function, which includes sustained attention, impulse control, and task organisation and planning.

Individual reactions to screen exposure can differ, even though these factors offer some insight into the possible mechanisms underlying the association between screen time and behavioural issues. Furthermore, researchers highlight the necessity of conducting detailed and situation-specific research to gain a more comprehensive understanding of the intricacies of this connection and guide recommendations for children’s safe screen time.