| HEALTH |
By LianaCatelyn
The festive season is round the corner. Don't forget to be healthy while you're in the midst of all this activity!
Eating is Happiness. How about eating the right amount?
As a rule, you must always restrict yourself from binging on food. Do not link eating with celebration. Stick to your normal routine of eating and the same quantities. It is vital to practice portion control.
Sweets? More of sweets? How about the sweetness of fruits?
When you are eating at home, have a healthy platter of food - Snack on fruits instead of large portions of sweets. The healthy food intake at home will also be able to balance out your festive treats.
Sweets from shop? How about homemade ones?
Avoid sweets from shops in which there is always a risk of food adulteration during festivities. Having branded ones, never buy without checking the expiry date. More than that, why to take the risk when sweets made of Mom's love is always a healthy choice.
Water! Hydration is must.
Water keeps the system well hydrated. Drinking water not only flushes out the toxins of the body but also keeps blood pressure in check. Focus on drinking 10-12 glasses of clean water daily, this helps to shed extra calories.
Ah Festival, can I slack off? Never!
Stay active and do not miss your workouts. Celebrations are no excuse not to remain physically active. Burn those extra calories every day.
How about doing workouts as a family?
Take a hike: Hiking is a great way of working out without even realising that you're working hard.
Games: Be it any outdoor games, playing as a family can be fun. Perhaps you can try old-school games like relay races and sack races too.
These simple things can stop extra calories from sticking to us.
| THE BROKEN CIRCADIAN RHYTHM |
By AbilashSwaminathan
"My sleep schedule is so messed up".
"I work late night and sleep during the day".
Lockdown due to COVID-19 pandemic did bring some changes in our lifestyle. While most of the changes were for good, one change that may affect the daily routine and health is our sleeping pattern (staying awake extremely late at night and waking up late or even waking up early). Some get six hours of sleep per night and they are fine during the day. For others, even eight hours of sleep might not be enough and then few think sleeping for less amount of time is an achievement.
There's a saying 'Quality wins over quantity', but in case of sleep, both quality and quantity are important. How one person feels the next day after a quality night sleep is very important and this is majorly affected by the circadian rhythm.
The circadian rhythm is a biological process that internally regulates the sleep-wake cycle in our body. A biological clock is an internal mechanism for controlling behaviour – such as sleep or migration- that occurs on a regular schedule. The rhythm persists in constant conditions, (i.e., constant darkness) with a period of about 24 hours. And any irregularities in this rhythm can cause various physical and psychological changes in the body. Various disorders which disturb this biological clock is Insomnia, Sleep Apnoea, overuse of psychotropic medications (such as anti-depressants and sleeping pills) Anxiety, Stress.
But let us talk about the first one in this article.
Insomnia is a sleeping disorder characterized by trouble falling asleep or staying asleep. Insomnia is caused can result from many causes, including excessive noise, worries and stress, drugs and medications, uncomfortable temperatures, sleeping in an unfamiliar place, or trying to fall asleep at the wrong time in one's circadian rhythm. A person should carefully identify the reasons for his or her sleep troubles. People who work long or at irregular hours are especially likely to have sleep problems. People can suffer from insomnia if their biological rhythm is out of phase with the prescribed time of sleeping.
😴 Symptoms of insomnia
Difficulty falling asleep at night
Disturbed sleep
Waking up early
Irritability
Poor concentration, focus, and memory problems
Problems in coordination
Frequent headache
Acid reflux
Excessive worrying
Increased risk for depression and anxiety
Daytime fatigue or sleepiness.
😴 Why restoration of sleep is important?
The function of sleep is to enable the body to repair itself after the exertions of the day.
Many restorative processes – such as digestion, removal of waste products and protein synthesis occurs during sleep. You can rest your muscles while you are awake, but not your brain. A certain amount of sleep may be necessary to restore the brain to full functioning.
😴 How much sleep is enough?
Most healthy adults need 7 to 9 hours of sleep per night to function their best. Children and the teen even need more. 5 hours of sleep out of 24 hours is insufficient, especially in the long term.
Short-term effects can include drowsiness, irritability, reduced alertness, poor motor skills and attention problems.
Long term effects include OBESITY, higher risk of DIABETES, CARDIOVASCULAR DISEASES, also contributes to MOOD DISORDERS.
😴 How can it be treated?
There are several therapies can be used in treatment of insomnia with or without medication.
1. Cognitive – behavioural therapy, which includes sleep hygiene education.
Explains the behaviours that are incompatible with sleep such increased caffeine intake, environmental noise and uncomfortable or unfamiliar sleeping conditions.
2. Cognitive and relaxation therapy
Provides information on inaccurate beliefs about sleep, reduce fear and anxiety, and patients are advised certain exercises that would help with discomforts and meditation.
3. Sleep restriction therapy
4. Meditation to reduce insomnia
5. Acupressure for insomnia
6. Practices that can help for sleeping better
7. Sleep therapy includes few rules such as use of bed for only sleeping and not for reading ,eating , watching TV or working
8. Practice early to bed and early rise principle.
9. If unable to fall asleep in few minutes, get out of bed and do something relaxing like a exposing to fresh air, star gazing on a clear night.
10. Establish a standard wake-up time.
11. Avoid daytime napping.
12. Avoid caffeinated beverages like coffee, energy drinks and carbonated beverages containing caffeine.
13. Avoid alcohol in the evening.
14. Avoid large and rich meals during night time as they can cause indigestion which can in-turn disturbs your sleep.
15. Moderate exercise before also promote sleep.
We feel the article is necessary for all our readers. Stay healthy and safe.
| A LESS TOLD STORY |
By yaris052018
When was the last time you felt down or cringed for some reason?
What made you feel like that?
How did you combat it?
And an important question, did you fall forward?
Hello everyone, I'm Yaris here to discuss some varied insights about motivation.
Motivation is the base that gives you accordance to carry out any action. Be it rising in the morning earlier or winning some Guinness record, anything that you would seek through your thoughts needs this essential part called as motivation. Just as a remedy to any disease; just as the gravity to Earth. Motivation is to you, for you, and always from within you.
Amongst the numerous types of motivation, intrinsic and extrinsic motivation are the foundations. Intrinsic motivation is the one you give for yourself. While Extrinsic motivation is the effect you acquire from otherworldly things. It can be music, a story, a puzzle, a sport, a speech or anything that energizes you through it.
If two variants are possible then why it's asserted that motivation is always from within? Here are my reasons:
∆ Though you have so many streams to rely on, the result depends on what you decide to hold. Your courage, perseverance, dedication and self-satisfaction play a combined role in making you accomplish your celebration.
∆ When you look deep to trace the origin of motivation you will find the play of one important hormone, dopamine. Yes, you read it right. It's DOPAMINE.
Higher dopamine level in the striatum and prefrontal cortex of the brain keeps you motivated as these areas impact motivation and reward. While high dopamine level in anterior insular region is associated with emotion and risk perception. Low dopamine levels make people lazy-peasy, so it's a major hormone associated with motivation than pleasure.
You may ask me if the hormone increasing activities alone will be sufficient?
The answer is a clear 'NO'.
Just like every facet of science, environmental and influential elements do modify motivation. So it also depends on how you are going to see and let those thoughts impact you, how your heart and brain is going to be friendly to yourself.
To begin with, here are some tips to stay motivated:
§ Re-visit your achievements and cherish them even if they're little. Who knows, it can be a foundation to some great success.
§ Share your emotions with a deserving person. Consider their point of view if it shakes your equilibrium of thoughts.
§ Give time to yourself and always remember that a continuous chirp maddens even the saints.
§ Focus yourself to what you need to become than what the others want you to be. In the end, you will have only you and the rest will fade. Never reason out your actions to everyone. Time won't wait long.
§ Keep yourself physically and mentally healthy. Whenever you feel down it's ok to pause and resume when you're actually ready.
§ If you want to seek some adventure, it's never late and you're not lost. Forget the hater's stuff and carry yourself forward.
§ Lastly, if you want to quit and fall somewhere, always fall forward! Remember, your conclusion is yet to be made and it never relies on your current condition.
Build yourself. Love your life.
Never falsify the one you see in the mirror.
Cherish that precious gift always.
All the best! You await a great chapter ahead.
| MAINTAINING INDIAN CULTURE |
By ishraddha
India is a diverse country where people from different religions, cultures and thinkings live. Indian culture has always been different from the other cultures as compared to traditional, social, economic and ethical terms. With time, most of the rules and beliefs might have gone extinct but the essence of Indian culture is still visible in the various parts of the world. Many elements of Indian culture, such as Indian religions, mathematics, philosophy, cuisine, languages, dance, music and movies have had a profound impact across the Indosphere, Greater India and the world.
But now, In the 21st century, the importance of Indian culture is diminishing as compared to the old times. The young generation i.e. the future of India has lost the interest in their own culture and are adopting ways of foreign cultures. Their interest, beliefs and understanding about Indian culture have gone into the negatives. It isn't their fault fully, it is partially because their family, teachers or the society who don't enlighten them with Indian Culture and the beautiful things of India in-depth, about the history and beliefs in the more elaborated form to make the youth clear about their diversity and culture.
But it still doesn't change the fact that Indian culture is now ignored by youth and their disinterest in their own culture is equal to shame. Youth should very well understand that Indian culture is beautiful and serene in its way. The various festivals, the joyful festivals, the splendid regional cuisine, the magnificent forts make India what it is. They should see the positivity and warmth of the cultures and try to preserve it.
| KHELO KA MAHAUTSAV |
Written by _LibraChild_ | Collage by ishraddha
International Kite Festival in Gujarat
The festival of Uttarayan or Makar Sankranti marks the beginning of summer after the cold seasons. Many cities in Gujarat organize kite competition between their citizens as a fun endeavour. The whole sky comes alive with vibrantly coloured and magnificently shaped kites by kite makers and flyers from all over the world. Watching the different varieties of kites is nothing short of amazement! In 2012, the Tourism Corporation of Gujarat wanted the International Kite Festival to enter the Guinness World Records book due to the participation of 42 countries in one year.
Champakulam Boat Race in Kerala
The Champakulam Moolam Boat Race is one of the oldest vallam kali (snake boat race) in the state of Kerala. The race is held on the River Pamba on Moolam day of the Midhunam (Malyalam month), the day of the installation of the deity at the Ambalappuzha Sree Krishna Temple. Kerala hosts around 8 boat races every year, and it season starts off with the Champakulam Boat Race, held at Pampa river in Champakulam. Rows and rows of boats of different shapes and sizes being thrusted forward by hundreds of oarsmen in flawless synchronisation will leave you awe-struck, without a doubt. A sports enthusiast exploring the backwaters of Kerala is sure to have a time of their life experiencing the world's largest team sport- the boat races.
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