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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
Tips for healthy Living - Live a stress free life– Deep breath /Meditate/Exercise to feel great about yourself. It helps to cope up with Tension/Anxeity/pollution /environment /junk foods/Lack of sleep. - This will give good energy to your body and mind combined with healthy & sound nutrition in your food and lifestyle ….. Which will ultimately help you being fit ………for life -Tip for the day :- Do deep breathing for 10 mins before you sleep at night for a good night sleep -Have 1 cup of Chamomile tea – Anytime of the day to bust stress.
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 !
Priyanka Khandelwal's Diet Planet - Online Diet Clinic in Gurgaon Folks try out walking as a starting and, initial steps to losing weight. Does it really helps or, ends up in giving up in frustration ? Dietician view - Walking is one of the simple, most effective and low impact means of losing weight. But it is also important and crucial to understand how to execute it efficiently. A mind full effort to balance 4 pillars of good health viz. balanced nutrition, adequate water intake in body/ hydration, adequate sleep / rest and adequate exercise or body movements will help support an individual’s desire to achieve weight loss goals and move the inertia fast. Guidance under a health coach or practicing Dietician can help to meet the health goals easily. Why wait ?? Visit the website, and EYE it , TRY it, Diet It ....... Live it :) Call through option in website and, I will get in touch with you soon. I am happy for you to ask any Q's. Priyanka Khandelwal is a Professional Nutritionist or Specialist Dietician in Gurgaon. For, face to face appointment people living in sector 4 gurgaon, sector 5 gurgaon, sector 14 gurgaon, sector 17 gurgaon, sector 21 gurgaon, sector 22 gurgaon, sector 23 gurgaon, sector 7 gurgaon, railway road gurgaon, palam vihar gurgaon, sheetla mata mandir road gurgaon, atul kataria chowk gurgaon, old dlf gurgaon, new railway road gurgaon find easy approach to walk down to my clinic and take diet and lifestyle consultations.
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