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Role of social media / internet on our kid’s lifestyle and habits

social-media

Recently a girl came to me for consultation, asking specifically for a weight reduction diet. You will be surprised to know that the girl is just about 15 years old and yet to appear for her 10th-grade examination and can easily pass off as being on the heavier side (obese). While I was talking to her, she casually happened to mention that she has a habit of “munching snacks late at night while surfing the internet”. My observation says that this has become a common trend in today’s times.

Social media is now used for a host of different reasons and gone beyond just social interaction. It’s extended to information and even to seek entertainment. A life without internet seems next to impossible and unimaginable, but an excess of anything is bad and that is quite visible in the society in the recent times.

Social networking sites like Facebook, Instagram, Twitter are increasingly becoming popular among adolescents. Numerous studies have shown that Internet addiction has an adverse effect on several lifestyle-related factors in adolescents. Some important ill effects of the same are:-

  • Irregular dietary habits
  • Physical inactivity
  • Increased use of alcohol and tobacco
  • Adverse impact on the growth and development
  • Indirect negative effects through sleep deprivation
  • Obesity

Studies have shown that people are more likely to have meals while sitting at the computer than at the dining table. Majority of people are multitasking by working on different things at the same time such as eating food while surfing on internet, chatting with friends (Facebook) and writing emails etc. This multitasking is making us less efficient and productive.

Children are socializing through media channels and direct communication has now become limited. I know of a boy who is a champion in some of the online games while he simply hates to play anything in its physical form. He can almost be termed as a “couch potato” at the age of 8, which is very harmful for his overall development. Today, there is an increase in Child, Teenage and adult obesity than ever before. Excess weight issues or Obesity increases the risk of many other chronic diseases such as diabetes and cardiovascular diseases.

Research indicates that the light from the screens of TV/computer affects melatonin production, a key hormone in the body’s clock, or circadian system. This causes sleep deprivation as it interrupts deep, restorative sleep eventually causing an increase in stress and depressive symptoms. Thus, teaching adolescents to develop healthy eating habits is of critical importance.

Parents should act as a role model for their children by adopting a healthy lifestyle themselves. Providing nutritious meals and snacks, daily physical activity, and nutrition education can prevent many a life style disorders. Also meal time should be the family time as it provides children great opportunity to learn about healthy foods, balanced meals, and table manners and offers good time to spend with family. Parents should be vigilant on the use of internet by their children. To avoid the conflicts clear guidelines should be set regarding the time of the day your child is allowed to be online and for how long.

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Reduce Anxiety, Sleep Sound

anxiety1

Anxiety and Fear are a part of life. You may feel anxious before you take a test or walk a dark street. This kind of anxiety is useful as it can make you more alert, careful and productive, however, it usually ends soon after you are out of the situation that caused it. But, for millions of people, the anxiety does not go away and gets worse over time. This can make one, more restless, clumsy and unproductive thereby causing dysfunction in daily activities, and ultimately begins to take over lives.

Anxiety has plagued millions around the world from time immemorial. Anxiety is defined as a feeling of excessive worry, nervousness or unease about something. In this people are always preoccupied with ‘what- if’ thinking, what if something bad, dangerous or threatening could happen, what if anything bad happens to someone I love etc.

Symptoms of Anxiety:

Physical symptoms include:

  • Muscle tension, Muscle Twitching
  • Chronic indigestion, constipation, Diarrhoea
  • Increased or heavy breathing
  • Hyperventilation/Palpitations
  • Nausea
  • Cold chills, Hot flash, Frequent urination, sudden weight loss, headaches

Emotional symptoms include:

  • Feeling of dread, feeling tense and jumpy
  • Irritability
  • Restlessness
  • Sleep problems
  • Panicky most of the time

Cognitive symptoms:

  • Poor concentration Negative thoughts and Apprehension
  • Confusion
  • Poor communication, attention and memory skills

Now let’s move on to discuss how Anxiety may cause sleep problems

Many of us toss and turn and watch the clock when we can’t sleep for a night or two. But for some, a restless night is routine.

The growing cases of sleep disorders due to anxiety are not to be ignored. Indian women outnumber men when it comes to disturbed sleep due to anxiety.

Anxiety and sleep have a bidirectional relationship, meaning high amounts of anxiety tends to disrupt sleep and disruptions in sleep tend to increase anxiety.

In case of Anxiety, it begins in anticipation of an event. When you reflect on a stressful event at night, the emotional centres of brain namely Amygdala and Insular cortex get activated. This stimulates a chain of events that raise both your adrenaline and blood sugar levels. This sudden source of energy then keeps you alert, tense and restless. Ultimately disrupting your sleep.

Sleep on other hand is an integral part of emotional regulation. A lack of it leaves your emotions unstable and in disarray. You are more prone to falling sick often, show irritability and lack of patience and discontent often.

What your Anxiety at night may look like

An individual usually experiences either racing or stagnant/fixed anxious thoughts. These thoughts build on each other or spiral around making it harder and harder to fall asleep.

Some people describe this feeling as being stuck in their head.

Due to the consistent rise in adrenaline and cortisol (stress hormone) levels more and more physical symptoms may result.

Reduce Anxiety

  1. Melt Anxiety with mindfulness meditation: Focusing on your breath and physical sensations can help you stay in the present moment. This can help you recognize what your thoughts may be, allowing them to pass without reaction or judgement.
  2. Rationalize and not Awfulize: Accept the what if thinking as a projection that connects horrifying thoughts and images to anxiety. Think that a what if disaster does not validate or guarantee a disaster, Awfulizing things real or imagined situations as horrible, Awful or terrible will only make symptoms worse
  3. The shift from passive to active perspective: Talk to yourself in a realistic self- assuring way
  4. Relax your body Relax your mind: Practice Diaphragmatic breathing these exercises are simple to learn and can have relatively quick effects. This technique involves breathing in a way that your belly expands as you breathe in and contracts as you breathe out. Psychologist Jon Carlson describes belly breathing as a technique that can send calming signals to the brain and promote a feeling of relaxation and improved attention and awareness.
  5. Imagination and Relaxation: Rolodex of anxiety thoughts can be controlled by using Guided imagery, Guided imagery serves to redirect people’s attention away from what is stressing them and towards an alternative focus, this includes only visualizing pleasant and relaxing image like on a beach or on a serene hill or whatever may soothe a person. This practice is extremely portable, as it relies on nothing but one’s imagination and concentration abilities.
  6. Exercise: Regular exercise provides an outlet for frustrations and releases mood-enhancing endorphins/hormones
  7. Play music: Soft calming music can lower blood pressure and muscle agitation, usually found symptoms in people who get anxious often
  8. Direct anxiety elsewhere: Lend a hand to relative or neighbour or volunteer in your community services. Helping others will take your mind off your own anxieties and will help you count your blessings.

Sleep More Soundly

  1. Make good sleep a priority: Block out 7 hours for a full uninterrupted sleep
  2. Maintain regularity: Try to sleep and wake up on same time daily even on weekends, this helps circadian rhythm your ‘biological clock’ to tick properly.
  3. Avoid stimulants: Say no-no to alcohol, coffee, chocolate or nicotine post sunset
  4. Keep it cool: sleep in a dark room which is slightly cold, this helps the temperature in the brain to fall and help fall asleep quicker, the cool room takes your brain and body in the right temperature direction to get good sleep.
  5. Dark- deprived society: We need darkness in the evening to allow the release of a hormone called Melatonin(sleep hormone) It helps the healthy time of our sleep. In this modern era, we are severely deprived of darkness. So try to dim lights down in your home an hour before bed. Stay away from LED screens as they emit blue light that actually puts break on melatonin and fools brain into thinking it’s still daytime, even though night time.
  6. Do not stay in bed awake: If you haven’t fallen asleep within 30 mins of getting into bed or have woken up and finding difficult to fall back asleep, the advise is to get up go to another room and in dim light just read a book, no screens, no email checking, NO FOOD. And only when you feel sleepy should you return to bed and that way your brain can actually re-learn the association between bed being a place of sleep, rather than a place to stay awake.
  7. Avoid big meals before bedtime and avoid working out 2 hours before bedtime.
  8. Try magnesium-rich foods/supplements like fish or fish oil, almonds, bananas, pumpkin seeds, warm milk, cherries, mushrooms and dark green leafy veggies in dinner. Magnesium relaxes muscles and easesanxiety1 anxiety which contributes to insomnia
  9. Chamomile magic: Try having a cup of chamomile tea 30 mints before bed chamomile is regarded as a mild tranquillizer and sleep inducer, It relaxes nerves and muscles and help fall sleep quicker.

The power of sleep has always been known to be significant but now there’s more and more evidence demonstrating just how important it is for those who experience anxiety. By using above mentioned techniques you can hope for relief from anxiety and eventually will sleep your anxiety away!

 

 

 

 

 

 

 

 

 

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Know all about ‘Eating Disorders’

eating problms

DO YOU look in the mirror and pick yourself apart? Do you constantly worry about what and how you look?

Ask yourself, “What percentage of your time in a day you are preoccupied with thoughts regarding food, weight, and body image?”

If your answer is that you spend so much time with these concerns that it interferes with your happiness and daily functioning, then let me tell you that you may be having an Eating Disorder.!

What Is an Eating Disorder?

Eating Disorders are illnesses that cause serious disturbances in a person’s everyday diet. They are characterized by irregular eating habits which include inadequate or excessive food intake which can damage individual’s well-being.

In addition to abnormal eating patterns, there are severe distress or concern about body weight and shape. An Eating Disorder also includes your beliefs about food and how they impact your body.

Who Suffers From Eating Disorder?

Eating disorders can develop during any stage in life but typically it appears during teen years or young adulthood but, may also develop in childhood. It can affect both men and women, however, it’s more common in women.

Eating disorder when manifested at a young age can cause severe impairment in growth development, and overall mental and social well- being.

Let’s move on to knowing three most common types of Eating Disorders

ANOREXIA NERVOSA

The Term Anorexia Nervosa literally means “Lack of Appetite induced by Nervousness”

This is perhaps the best- known eating disorder. It causes its sufferers to excessively fear to be overweight and restrict their eating habits in an unhealthy, dangerous way which leads to a significantly low body weight.

Male and female suffering from Anorexia show following hallmarks

  • Extremely limited food intake
  • Obsessive intense fear of weight gain
  • Problems with body image (Unrealistic perception of the body) and a low self-esteem
  • Denial of low body weight

Overtime, the following symptoms may develop as the body goes into starvation

Physical symptoms

  • Menstrual cessation
  • Osteopenia or osteoporosis(Thinning of bones)
  • Anaemia
  • Fatigue
  • Brittle nail and hair
  • Skin dries and can take on a yellowish cast
  • Severe constipation, Low BP

Emotional and behavioural symptoms

  • Excessive/Compulsive exercising
  • Frequently skipping a meal or refusing to eat
  • Denial of hunger
  • Frequent checking in the mirror for ‘perceived’ flaws
  • Flat mood(Lack of emotion)
  • Low self-esteem
  • Irritability
  • Low sex drive

BULIMIA NERVOSA

The Greek word for Bulimia is BOULIMIA which means extreme hunger. Patients with bulimia nervosa eat frequently in a discrete period of time (example within any 2 hour period) they also have a sense of lack of control over eating during the episode.

They often consume thousands of calories that are high in sugars, carbohydrates and fats. They can eat rapidly, sometimes gulping food without even tasting it.

After a binge, they PURGE their bodies of food and calories they FEAR by using laxatives, enemas, diuretics, vomiting or by excessive exercise. People with Bulimia can be underweight, overweight or even obese.

Many people don’t know when a family member or friend has Bulimia nervosa because they almost always hide their binges but Bulimia nervosa does have symptoms that should raise red flags:-

Physical Symptoms

  • Chronically inflamed or a sore throat
  • Salivary glands in the neck and below jaw bone swollen; cheeks and face often become puffy
  • Tooth enamel wears off and begins to decay from exposure to stomach acids
  • Constant vomiting causes GERD (Gastro oesophagal reflux disease)
  • Laxative and Diuretic abuse cause kidney and intestinal problems
  • Frequent Severe dehydration from purging of fluids

Emotional and Behavioural symptoms

  • Negative/distorted self- image
  • Hoarding or hiding food
  • Social withdrawal
  • Extreme guilt and sadness
  • Excessive worry about body weight and shape

binge eating

BINGE EATING DISORDER

It is a form of compulsive OVEREATING. Sufferers feel a compulsion to eat large amounts of food and as though they cannot stop and UNLIKE PEOPLE WITH BULIMIA, THEY DO NOT TRY TO PURGE OR GET RID OF FOOD BY INDUCING VOMITING AND BY USING OTHER UNSAFE PRACTICES.

Symptoms are more or less similar to Bulimia nervosa except for purging and laxative abuse.

Binge eaters eat a large amount of food when not feeling physically hungry, binge eating episodes typically take place in private and can last for hours or a whole day. It is common for sufferers to feel distressed or guilty about their lack of control, it is this shame and guilt that can prevent a person from talking and seeking help.

CAUSES

Eating disorders are complex thus are influenced by a facet of factors. Though the exact cause is unknown, it is generally believed that a combination of biological, psychological, and/or environmental abnormalities contribute to the development.

Certain psychological, biological/genetic, and personality traits may predispose people to develop eating disorders.

However specific traits are linked to each of the disorders. People with Anorexia tend to be perfectionists and with bulimia and binge eating disorder impulsive nature is common. Hormonal irregularities and nutritional deficiencies can be among causes. As discussed earlier in this blog, negative body image, dissatisfaction with one’s body and low self-esteem can help build tendency towards abnormal eating patterns.

Among Socio-cultural factors, the media has the largest influence on people especially teens and young adults. The media pushes body image, clothes, fast food and weight loss with unrealistic results, the combination of all these lead teens and young adults down the road to eating disorders and a confusing self- image.

And on another side of continuum popular social media pages and videos with a variety of recipes and restaurants tempt people to eat more and more.

Other causes include disruptive thinking patterns and an inability to understand the healthy relationship between food and hunger, family dysfunctions and major life stressors/changes, negative emotions or traumas such as rape, childhood sexual abuse or death of loved ones can also trigger eating disorders.

Even a happy event, such as giving birth can lead to an eating disorder because of the stressful impact of the event on an individual’s new role and body image.

IMPORTANCE OF TREATMENT

Eating disorder untreated can have serious consequences like Malnutrition, stunted growth, osteoporosis, reduced metabolic rate, critically low blood pressure, serious heart, kidney and liver damages, obesity, diabetes (TYPE 1 AND 2), depression, anxiety, obsessive-compulsive disorder and substance abuse, cardiac arrests and even death!

Remember, the sooner the treatment starts, the better it is. The longer abnormal eating patterns continue the more deeply ingrained they become and more difficult to treat.

EFFECTIVE TREATMENT METHODS

  • PSYCHOTHERAPY
    • Cognitive Behaviour Therapy is a therapy focussing on the beliefs, values, maladaptive cognitive processes and negative emotions which are associated with meaning of weight, shape and appearance, it aims at reducing destructive eating patterns and restoring a healthy relationship with food. Psychologists identify important issues associated with causes of destructive eating habits and develop CBT plan respectively.
    • Dialectical Behavioural Therapy is a form of psychotherapy that helps to cope with painful emotions. The focus is on individuals who react to emotional circumstances with extreme behaviours. Weekly sessions help a person with Eating disorder practice mindful eating, distress tolerance and emotional regulation which focus on identifying barriers to changing emotions to constructive ones and to increase positive emotional events.
    • Incorporating Family, Group and Marital Therapy: This can be helpful in addressing the underlying causes of eating disorders and help prevent relapses by resolving interpersonal issues which are related to eating disorders.
  • Nutritional Counselling: This would involve a nutritionist’s guiding plan through weight restoration and stabilization, guidance for normal eating by keeping a food journal which includes type of food, amount, benefits, feelings thoughts associated with intake of food and drink, it also includes which binge foods are to be avoided. The inclusion of individualized meal plans for specific patients to improve nutritional intake is created.
  • Medication: Some patients with Bulimia Nervosa benefit from placebo or anti- depressants. But, medication should always be paired with psychotherapy and nutritional counselling.

A holistic approach involving all above methods/ways with an experienced team of caregivers and healthcare professionals can help patients suffering from eating disorder regain control of their eating behaviour and their lives!

Good Health is more than just being free from disease or injury. A healthy lifestyle helps you feel good, have a vibrant energy and maintain a positive outlook on life thereby contributing to your physical, mental, social well- being. Your mental health is as important as physical health and work hand-and-hand. Letting go of your eating disorder is one of many ways to move towards good health!

 

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Steam or Sauna- which is better for health

steamsauna

After a long tiring day or a hectic week, we all deserve to relax and rejuvenate ourselves and get pampered. There is no better way to do this than by visiting a health spa/gym with a steam room and sauna? Isn’t it?

Did you know that there are health benefits to using a sauna or steam room?

But, in the Sauna vs Steam room debate—which treatment wins?

Steam bath also called as Turkish style bath provides moist heat. The temperature in a steam room may range from 100 to 120 degrees Fahrenheit, but it may feel warmer because of the high humidity.

The gentle warming of the muscles through steam treatment is increasingly found to improve your health and feeling of well-being. The steam room helps to open up airways which improve your breathing and alleviates congestion. The wet heat from the steam room thins and opens the mucous membranes in the body, which helps to relieve pressure. This helps in releasing congestion and sinus relief

For people with bronchitis and asthma, sitting in the steam room might not suit you. This could vary from person to person. If you are stressed and anxious about sitting in a steam room, you can opt for taking steam inhalation (using a bowl). The moist heat will loosen the sputum and clear the airways.

The steam room also increases metabolism and can help in weight loss. The steam room causes you to sweat, which means that your body is losing excess resulting in shedding some pounds. The sweat also helps to remove toxins and cleanses the body.

Being in the steam room can also decrease your body’s production of cortisol— the stress hormone. In fact, the simple act of sitting quietly for ten minutes provides that benefit. When the cortisol level drops, you can feel more in control, relaxed, and rejuvenated.

The pain you feel after working out is called delayed onset muscles soreness (DOMS). Moist heat works best for muscle recovery. So it’s best to take a steam bath after a good intense workout at the gym. A steam room can also be used before a workout, as it helps to loosen up the joints and increase flexibility.

Steam bath helps to boost immune system. Exposing your body to warm water stimulates leukocytes, which are cells that fight infection. Steam bath also helps to clear out any impurities from the skin which is especially good for those who have acne.

Now let’s understand what is Sauna?

The sauna uses dry heat method. In a sauna, the temperature range is about 170° to 190°F. The dry heat from a sauna soothes your nerve endings and warms and relaxes muscles, in turn relieving the tension from your body and minimizing joint pain. This is especially beneficial for those who suffer from illnesses such as arthritis, painful migraines and headaches, saunas can be used as a means of calming the body and relieving it of stress.

The heat from the sauna helps the body release endorphins, a feel-good chemical that reduces the effects of stress on the body which can relax you enough to sleep better. Sauna is better for muscle relaxation and lowering blood pressure. Sauna opens up your pores and increases blood and lymphatic circulation, which will effectively aid in softening your skin.

Sauna improves blood flow to our skin, which helps in the growth of new skin and also removes all the dead cells that were building up previously. Thus, Sauna helps you look younger. A sauna will help to eradicate blackheads to give you clearer skin.

Sauna helps in improving endurance during sports. Our body has a certain level for heat tolerance. Regular use of saunas increases the heat tolerance threshold. This leads to significant improvements in endurance, feel less fatigued and maintain energy levels during sports.

A sauna can make your hair look great. We have a special gland called the sebaceous gland on our scalp, which releases compounds that help condition and moisturize our hair. Spending some time in the sauna activates this gland, which will then release these useful compounds, thereby helping to make hair look great

So, the debate continues. Each has its own benefits.

To decide which one is better for you, you might want to ask yourself, which steam room or sauna is closest to me? Do I prefer dry heat or moist heat? Which facility am I likely to use on a regular basis?

Before you hit steam or sauna room…do consider the below precautions.

Precautions: Do make sure that you don’t stay in there too long—spending too much time in a sauna can lead to excessive thirst and too much time in a steam room can cause dizziness or even a rapid heartbeat.

It is advisable not to spend longer than 15-20 minutes inside. It is important to drink plenty of water prior, as well.

It is advisable to wear a towel and flip-flops or shower shoes when inside a steam room.

So, Get yourself relaxed, rejuvenated on this weekend in a different style.

NOTE: If you are pregnant, immune-compromised, or recovering from surgery, avoid the steam room and sauna until you get the green signal from your doctor.

 

 

 

 

 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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