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Stay Safe, Stay Beautiful: An Indian Salon Sanitization Guide

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In India, you may probably find a salon or beauty parlours with a constant flow of customers coming in and going out on every busy street. India’s beauty sector is experiencing a huge moment, from the upscale urban areas to the quaint little communities. But in the midst of all the glamour and pampering, one thing frequently gets overlooked: sanitation.

It’s important to make sure salons adhere to good sanitary standards not only to prevent bad hair days but also to safeguard your health. Knowing the sanitization requirements in salons will help you enjoy your beauty treatments without any unintended side effects, whether you’re in for a simple haircut or an opulent spa day. Everything you need to know about being safe while getting glammed up is right here.

The Rise of India’s Beauty Scene

The beauty sector in India is growing at an unprecedented rate due to a number of factors.

  • Increasing Disposable Income: People are treating themselves to health and cosmetic procedures like never before because they have more money to spend.
  • Influence on Trends: The demand for beauty treatments is driven by the constant pressure to appear beautiful, which is felt by everyone from social media influencers to Bollywood celebrities.
  • Making Hygiene a Priority: Salons who don’t keep up with hygiene and are rapidly losing clients.
  • One-Stop Beauty Hubs: Modern salons provide a variety of services under one roof, such as facials, haircuts, and sophisticated skin treatments.

Why Sanitization is Non-Negotiable!

Salons are naturally busy spaces with a lot of reusing of surfaces and tools. If they aren’t properly sanitized, they could turn become havens for bacteria, which could result in:

  • Fungal Infections: Ringworm and athlete’s foot are two examples of fungi that can be spread by unclean instruments.
  • Bacterial Infections: Bacterial infections, which might appear as boils, rashes, or worse, can be caused by improperly sterilized equipment.
  • Viral infections: Non-sterilized equipment can spread dangerous viruses like hepatitis B or C, which can have a serious negative impact on one’s health.

Standardized Measures for Sanitization in Indian Salons

Keep a watch on these sanitization measures doing rounds in the Salons you visit. Certain basic sanitization procedures to guarantee your safety:

  • Tool Sterilization: After every use, all instruments, including combs, razors, and scissors, need to be sterilized using chemical disinfectants, autoclaves, or UV sterilizers.
  • Surface Disinfection: After each client, EPA-approved disinfectants should be used to clean workstations, seats, and high-touch areas.
  • Personal Hygiene: Before tending to each customer, salon employees should properly wash their hands and use hand sanitizers. When required, masks and gloves should be worn.
  • Single-usage Items: After every usage, items like towels, razors, and waxing strips should be disposed of or properly cleaned.
  • Ventilation and Air Quality: To guarantee clean air circulation, proper ventilation should be maintained and air purifiers installed.
  • Customer Engagement and Security: Services that require appointments ought to be promoted to prevent crowding.

As of the latest available research and statistics, the following salons in India are recognized for their strict adherence to sanitization measures and high standards of hygiene:

In India, the well-known global brand Jean-Claude Biguine (https://biguineindia.co.in/thebrand/ )has established high standards. Their attention to detail extends to their use of sterile instruments for each client, single-use towels, and routinely cleaned work areas. They are a recommended option since they follow international sanitary requirements.

Another brand which has consistently kept the sanitary standards is Lakme’ salon (https://www.lakmesalon.in/) Recent evaluations highlight their rigorous sanitization protocols, including regular disinfection of workstations and tools, and the implementation of safety measures like temperature checks.

Conclusion

While many salons are already doing an excellent job of maintaining cleanliness, the introduction of personal sanitization check tools would be a significant step forward. These tools would not only safeguard clients’ health but also elevate the overall standard of hygiene in the beauty industry. As consumers become increasingly health-conscious, embracing such innovations could make a profound difference in ensuring safe and enjoyable salon experiences.

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In Health

Preventive Health: Your Blueprint for a Healthier Tomorrow

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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.



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In Health

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

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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
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.]
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In Health

Does drinking water help lose weight?

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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!

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In Health

Unmasking the Sweet Culprit

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Sugar has long been a sweet spot in our life, an enticing partner to our taste buds. But underneath its sugar-coated charm is a complicated relationship with our well-being. Let’s explore precise, scientifically supported insights that will enable you to make well-informed decisions for your health as we explore the bittersweet reality about sugar.

1. The Insulin Rollercoaster and Sugar: Sugar has several main effects, one of which is on insulin, a hormone that is essential for controlling blood sugar levels. Eating sugary foods causes blood glucose levels to rise, which in turn causes a surge in insulin to bring it back to normal. This cycle has the potential to eventually worsen insulin resistance, which is a risk factor for type 2 diabetes.
2. The Liver's Dilemma: The liver plays a pivotal role in metabolizing sugar. However, when bombarded with more sugar than it can handle, it converts the excess into fat, contributing to the development of non-alcoholic fatty liver disease (NAFLD). This condition, once rare, is now on the rise due to our modern high-sugar diets.
3. Sugar and Cellular Aging: Beyond the visible effects on our skin, sugar can accelerate cellular aging through a process called glycation. This occurs when sugar molecules bind to proteins, creating advanced glycation end products (AGEs). The outcome? Premature aging of cells, potentially affecting various organs and tissues.
4. Sugar: A Danger to Memory: Overindulging in sugar may have the unwanted side effect of forgetfulness. A diet rich in added sugars has been linked to cognitive impairment and decreased levels of brain-derived neurotrophic factor (BDNF), which is essential for memory and learning.
5. Sugar's Subtle Effect on Appetite: Sugar has a more complex agenda than you may 
realise, despite the fact that you may attribute your endless sweet tooth to simple cravings. It may cause overeating and weight gain because it interferes with the hormones that control appetite. Acknowledging its part in controlling your hunger cues is the first step towards uncovering the sweet culprit.
6. Sugar and the Gut Microbiome Drama: Sugar has a complex interaction with the trillions of bacteria in your stomach. A diet high in sugar has the potential to change the composition of your gut microbiome by promoting the growth of less advantageous microorganisms. Inflammation and metabolic disorders may be exacerbated by this imbalance.
7. Sugar's Effect on Taste Buds: You may crave more sugar the more you eat. Over time, sugar can actually alter your taste buds' sensitivity, making you less sensitive to delicate flavors and more dependent on intense sweetness to feel satisfied.

What are some sweet ways to stay healthy?

It’s not necessary to give up life’s sweet treats in order to maintain your health. Maintaining a healthy lifestyle can be done in a lot of fun and delicious ways. Here are some lovely advices:

1. Fruit Medley Delight: Gather your favourite fruits and combine them into a vibrant fruit salad. A sweet and healthy substitute for sugary snacks is the natural sugars found in fruits.

2. Indulge in Dark Chocolate: Premium dark chocolate will satisfy your sweet tooth. Rich in antioxidants, dark chocolate with a high cocoa content should only be consumed in moderation.

3. Smoothie Bliss: Put your best fruits, greens, and a dollop of Greek yoghurt into a blender and create a delightful smoothie. It’s a delicious and wholesome way to start the day or replenish your energy following exercise.

4. Homemade Energy treats: Using items like oats, almonds, seeds, and a small amount of honey or nut butter, make your own energy treats. These little candies are tasty with a healthy dose of nutrients.


5. Magic of Yoghurt Parfaits: Pour Greek yoghurt over oats, fresh berries, and honey to create a tasty and filling parfait. It’s a delicious treat that’s high in vitamins and protein.


6. Frozen Fruit Pops: Using fruit juices or purees, make your own frozen fruit popsicles. These are a cool, calorie-conscious dessert choice that’s ideal for summertime.


7. Heavenly Nut Butter: Drizzle whole-grain crackers or apple slices with natural nut butter (such as peanut or almond butter). It’s a tasty, filling snack that has protein and good fats.


8. Pudding with Chia Seeds: Make a pudding using chia seeds and almond milk, then refrigerate it for the entire night. Add some fresh fruit on top for a naturally sweet and wholesome dessert.

9. Baked Goodness with a Twist: Try exploring healthier baking substitutes by adding sweetness without compromising flavour with whole wheat flour, mashed bananas, or unsweetened applesauce.

10. Herbal Tea Elegance: Discover the world of herbal teas, including chamomile and peppermint, which are naturally sweet. For extra flavour without added sweeteners, squeeze in some lemon.

11. Infused Water Extravaganza: Infuse water with cucumber, berry, or citrus slices to up your hydration game. It’s a naturally sweet and refreshing way to get your recommended daily consumption of water.

Always remember that moderation is the key, and that consulting with a nutritionist or healthcare professional is crucial, particularly if you have specific dietary restrictions or medical concerns. Without compromising flavour, adopting a healthier lifestyle can be achieved by making well-informed decisions concerning sweeteners and alternatives.

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In Health

Marvels of Vitamin D

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Summers are round the corner and the first thing that comes to mind when we see the sun is Vitamin D! Vitamin D is a superhero who silently works in the background to maintain the equilibrium of our bodies in the great scheme of health. Vitamin D, often referred to as the “Sunshine Vitamin,” is essential for sustaining human health. So, grab your shades and let’s dive into the sunny world of Vitamin D!

#FACT 1: Sunkissed Beginnings

Although it’s well-known that sunshine improves moods, did you also know that exposure to the sun causes your skin to produce vitamin D? Each time you catch those beams of sunshine, it’s like catching a bit of it’s magic.  So, next time you’re soaking up the sun, know that you’re also brewing up some Vitamin D goodness.

#FACT 2: Strong Bones and Beyond

Vitamin D’s collaboration with calcium to support strong bones and teeth is one of its well-known functions. Here’s a secret, though: calcium isn’t the only factor. Together, vitamin D and phosphorus absorption are a powerful combination for the general health of the skeleton system. It’s the best tag team for maintaining the strength and durability of your bones.

#FACT 3: Immune System Defender

Vitamin D serves as both an immune system superhero and a bone companion. Research indicates that it is essential for controlling immunological responses, which aids your body in fighting off diseases. Think of it as your immune system’s dependable ally, keeping a watch over undesirable intruders.

#FACT 4: Mood Manager

Are you having a bad day? Your mood may be improved by taking vitamin D. Research has shown a connection between mood disorders such as seasonal affective disorder (SAD) and vitamin D deficiency. Therefore, a little additional vitamin D may be the sunshine your mind needs when the winter blues strike.

#FACT 5: The Absent Mind Deficit

The worst part is that vitamin D insufficiency can strike without warning and often goes unreported. It goes beyond simply preventing rickets; low vitamin D levels have been linked to a number of health concerns, including cognitive decline and cardiovascular problems. Sneaky, right?  For this reason, monitoring your levels of Vitamin D is crucial.

#FACT 6: Sources Other Than the Sun

Although the sun is an excellent source of Vitamin D, there are more ways to raise your levels. Egg yolks, dairy products with added nutrients milk, cheese, orange juice, mushrooms, breakfast cereals, and fatty fish are a few food sources. Think of them as delectable partners in your vitamin D quest.

#FACT 7: The Balancing Act

Like any superhero, equilibrium is essential. Moderation is key, even if vitamin D is important. Sunburn can result from too much sun exposure, and taking too many supplements may have negative side effects. For a happy relationship with this sunshine hero, strike the correct balance.

The recommended daily intake of Vitamin D can vary depending on a person’s age, gender, health, and demands. The following are broad recommendations made by health authorities:

For Infants: 0-12 months: 400 IU (10 mcg) per day

For Children: 1-18 years: 600 IU (15 mcg) per day

For Adults: 19-70 years: 600 IU (15 mcg) per day

71 years and older: 800 IU (20 mcg) per day

For Pregnant and Breastfeeding Women: 600 IU (15 mcg) per day

(*IU- International units, Mcg- microgram)

Vitamin D tells a story of resiliency, strength, and bright days in the vast tapestry of health. Thus, keep in mind that there is a bright side to your health journey and that vitamin D is your luminous companion—whether you’re basking in the sun, relishing foods high in the nutrient, or thinking about taking supplements.

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In Health

The Sleep Care

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One of the most important aspects of life is sleep, which is a complex and vital process that impacts on our physical and mental health. Sleep is a naturally recurring state characterized by altered consciousness and reduced responsiveness to external stimuli. It is a dynamic process that can be divided into two main types: REM (Rapid Eye Movement) and non-REM sleep. There are further types on NREM, these include:

  • Stage 1(N1) of non-REM sleep is light sleep, or the change from wakefulness to sleep.
  • Stage 2 (N2): A little bit deeper slumber accompanied by a drop in body temperature and heart rate.
  • Stages 3 (N3): Deep sleep, which is essential for growth and physical recovery.

The Rapid Eye Movement (REM): This induces dreaming, elevated brain activity equivalent to wakefulness. It also constitutes rapid eye movements and irregular breathing, temporary paralysis of voluntary muscles to prevent acting out dreams. It is essential for memory consolidation, emotional processing, and cognitive function.

Sleep Physiology

The circadian rhythm, often known as the body’s internal clock, is an essential component in controlling the cycle of sleep and wakefulness. The suprachiasmatic nucleus (SCN) in the hypothalamus, which reacts to stimuli related to light and darkness, affects the circadian rhythm. Melatonin, a hormone that encourages sleep, is released by the pineal gland in response to signals from the SCN.

The homeostatic desire for sleep, which increases during alertness and decreases during sleep, also affects the sleep-wake cycle. Adenosine is a neurotransmitter that builds up in the brain during waking hours and has a role in causing drowsiness. Adenosine levels drop when you sleep.

Sleep Trends in recent times

Technology now plays a major role in every aspect of our everyday lives, impacting everything from work to leisure time. However, this digital revolution has also cast its shadow on a seemingly unrelated aspect of our lives—sleep.

Many of us end up lost in the glow of our laptops, tablets, and cellphones as the day comes to an end. This seemingly innocuous practice, however, can have a significant effect on both the quantity and quality of our sleep. The body produces less melatonin—a hormone that controls sleep-wake cycles—when exposed to blue light from screens. Long-term screen usage before bed can interfere with the circadian cycle, which makes it harder to fall asleep and stay asleep.

Artificial light, especially the energy-efficient LED lights found in many modern devices, has effects on our sleep that extend beyond the world of screens. Artificial light exposure can reduce the generation of melatonin, which tells our bodies it’s not yet time for sleep, especially in the evening. This melatonin release disturbance can cause trouble falling asleep and fragmentation of sleep generally.

Also, there is a reciprocal association between sleep and chronic pain. Sleep disturbances caused by chronic pain issues can make it difficult to fall asleep and stay asleep, and inadequate or poor-quality sleep can make pain worse. Chronic pain disorders may also arise and persist as a result of sleep disturbances. This link is influenced by a number of variables, such as altered neurotransmitters, elevated inflammation, and altered pain threshold. Resolving sleep issues is essential to controlling chronic pain and enhancing general health.

Dietary Recommendations for Better Sleep

Certain dietary modifications can have a good effect on both the quantity and quality of sleep. Melatonin is a hormone that controls the cycles of sleep and wakefulness. Tomatoes, pomegranates, tart cherries, and grapes are foods high in melatonin. Eating these meals could help you sleep better.

Tryptophan is an amino acid that helps produce melatonin and serotonin, tryptophan-rich foods include dairy, almonds, seeds, chicken, turkey, and tofu. Tryptophan levels in the blood can be raised by eating foods high in complex carbohydrates, such as whole grains, brown rice, and oats, which helps improve sleep.

Magnesium regulates neurotransmitters and the synthesis of melatonin. Legumes, whole grains, nuts, seeds, and leafy green vegetables are foods high in magnesium. Vitamin B6 aids in the synthesis of neurotransmitters including serotonin, which promotes better sleep and a calming mood. B6-rich foods include potatoes, chicken, and bananas.

It is well known that calcium aids in the brain’s conversion of tryptophan to melatonin. Dairy products, leafy greens, and fortified plant-based milk substitutes are good sources of calcium.

Since caffeine might disrupt sleep, avoid having caffeinated beverages in the late afternoon and evening. In addition, drinking might interfere with your sleep cycle later in the night, even if it may make you feel sleepy at first. A heavy, rich, or spicy meal right before bed may make you feel uncomfortable or induce indigestion. For dinner, choose a well-balanced meal with veggies, nutritious grains, and lean protein.

Pay attention to how your body reacts to various meals as you eat. Certain foods, such those that are spicy or heavy in sugar, may cause sensitivity reactions in certain people and cause them to have trouble sleeping.

Sleep Trackers, boon or no?

White noise and guided relaxation are two elements that some sleep applications provide that can be useful in encouraging sleep. You can substitute soft ocean waves, white noise, or natural noises for conventional music.

Sleep trackers can give you important information about the length, phases, and disruptions of your sleep patterns. You can increase the quality of your sleep by altering your lifestyle with the support of this knowledge. You can use this knowledge to better understand how lifestyle choices like stress, exercise, and food can affect your ability to sleep.

Some people discover that the use of a sleep tracker encourages them to make better sleep habits. The tracker’s comments could motivate people to prioritise maintaining consistent sleep schedules, establish a calming nighttime ritual, and adopt other healthy lifestyle choices.

However, certain sleep trackers may not be as accurate as professional sleep studies carried out in a controlled setting, and their accuracy can vary widely. Even if you feel refreshed, relying too much on sleep trackers could cause unnecessary stress if the data indicates poor sleep. It’s critical to evaluate the information in the context of your total wellbeing.

More sleep, both in terms of quantity and quality, can be attained by adhering to a regular sleep schedule, unwinding before bed, and controlling stress. Seeking advice from a medical expert is advised if sleep issues don’t improve.

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In Health

The Sophie’s Choice

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In an age where technology rules and convenience is king, the sedentary lifestyle has become too prevalent.  From long hours spent hunched over desks to evenings glued to screens, many of us have forgotten the joy of simply moving our bodies. We have been trapped in this vicious cycle were a mere thought of moving brings discomfort and pain, deterring the numerous benefits regular exercise offers. However, to break free it is not as daunting as it seems. These days interesting, yet simple strategies have gained attention where people in their limited time bound can engage in achievable fitness goals and or indulge in gaming wellness.

Fear of discomfort and perceived effort related to exercise are two of the major obstacles to overcome. Take little steps at first and gain momentum gradually to address this. This could be achieved by setting easy achievable targets such as “Take the stair challenge”, “The 10-minute daily walk”, “Daily desk exercises”, experimenting with healthy recipes. Human mind gets charged once it hits the target. These little achievements change the outlook towards movement.  

Experiment with different activities until you find something that resonates with you. We wake up in the morning and without thinking, the first task of the day is to brush our teeth. This routine inculcated since childhood has become a part of regime instead of being viewed as a task. If physical activity too viewed and cultivated as a daily routine never feels like a task to finish, instead becomes as basic as brushing your teeth but only fun!

Speaking of fun, recent advancements and technologies have changed the dynamics of health. There is availability of anything and everything, just a click away! Gaming wellness is one such arena which has caught the attention of youngsters who consume too much screen time, helping them to monetize and attain better health. Apps such as “Achievement”, “SweatCoin”, “HealthyWage” provide financial incentives for every healthy task achieved. This promotes drive and motivation to achieve more, attaining health at a price. Also, few apps promote health for a cause, “CharityMiles” which donates to a specific cause with every milestone achieved by the user.

Recent years have made man dependent on technologies way too much, even to fulfill the basic requirements such as health requires innovation to engage. However, simpler were the times where work throughout the day involved physical activity and helped people stay fit. A conscious choice should be made to look after the marvelous creation of human body. Everyone’s journey is different with different set of abilities, consistent perseverance, patience and assistance can help one recover and adopt healthy lifestyle.

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In Health

Diverse-ability of Physical Well-being

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The world, today is centred to attain societal standards and relentless beauty that it has shadowed the importance of physical well-being, which is the prime need of the hour. As a result, redefining social views on self-worth and body image, the interwoven ideas of body positivity and body neutrality have become influential. Even as we celebrate diversity and challenge traditional beauty standards, it is crucial to understand that physical well-being is a journey that transcends appearances.  In this context, acknowledging that no limitation, even disability, should not impede one’s ability to embrace and maintain physical well-being. This sense of inclusivity becomes paramount.

A momentum generated by body positivity movement in recent years, to include or accept all body types, shape and sizes, inspired people to defy social conventions that frequently result in body shaming and to value their bodies for what they are. However, it failed to encompass the narrative of the incredible capabilities and resilience of a human body.

physical well-being, diet, exercise, mindfulness, meditation, relaxation

An alternative perspective was brought through body neutrality, which encouraged people to shift their emphasis on functionality rather than aesthetics, urging them to appreciate the remarkable things their body allows them to do. A balanced approach that promotes a positive relationship with one’s body can be achieved by accepting body neutrality.

Every person, regardless of their physical abilities or limitations, should be able to participate in the journey towards physical well-being. No one should feel excluded or constrained in their quest of a healthy lifestyle, due to inability to conform to the “so-called” expectations. Diverse abilities and challenges are included in the definition of inclusivity, which goes beyond body type, to create an atmosphere where everyone feels empowered to put their physical well-being first.

Recognizing that fitness is not a one-size-fits all concept, instead adaptability is the key, where various forms of exercises can be tailored to accommodate different abilities. People with disabilities can discover ways to participate in physical activity that meet their specific needs, whether it’s adaptive yoga, sitting exercises, or customized training programs. Practices such as mindfulness, meditation, and breathwork provide an inclusive approach to foster overall health, irrespective of physical limitations.

Physical well-being should encompass more than just diet and exercise. It is essential to have access to comprehensive health assistance, which includes mental health services, rehabilitation programs, and adaptable technologies. Creating a supportive and inclusive environment that allows people to confidently navigate their wellness journeys.

Inclusivity is the cornerstone, ensuring that no one is left behind in the pursuit of a healthier, more fulfilling life. By acknowledging and celebrating the diversity of bodies and abilities, we can collectively redefine societal norms, creating an environment where physical well-being is attainable for all, regardless of the unique paths each person travels.

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