healthy lifestyle Archives

September 16, 2021 By Trishala Chopra 4 Comments

Tips to Help You Sleep Better!

Sleep! You might have already so many articles about this especially when you’ve not been getting quality sleep. Before we go deeper into how you can sleep better, let us first understand how we define sleep! As per the world’s sleep research, William Dement (Author of promise of sleep) defines sleep as the ‘Moment when the brain starts producing theta waves’.

Too technical! What exactly are theta waves? I don’t want to get too technical, so I will talk about medical jargon in the most simplest way possible.

The Brain Produces ‘Waves’ All The Time!

While you are awake (concentrating), your brain produces beta waves. When you are daydreaming, relaxing or lying around, your brain produces alpha waves. While your body is in the transition from relaxing to sleeping, that’s when your brain starts producing theta waves. When your body is in deep sleep, your body produces delta waves.

During this period, your body starts producing growth hormones. I always tell this to my patients. Your body undergoes repairs when you enter deep sleep which is very crucial for overall well being.

When I was learning more about sleep, the one question that often came to mind was, “How and when do we get dreams?”

After theta waves, there is one interesting thing which happens. It is called as REM Sleep or Rapid Eye Movement Sleep. This is when your eyes are moving with closed eyelids. You might be dreaming but you will not remember your dreams completely the next day.

According to me, these are just basic things about sleep which everyone should be aware of (and with good reason).

Do you ever get a feeling of waking up tired after sleeping for almost 9 hours?

When I ask this question to my patients, they say, “I am tired all the time!”

This is called as Sleep Deprivation.

How Do You Know That You Are Sleep Deprived?

I read a lot! One of the books that I read on sleep is the Promise of Sleep. The book spoke about a very cool way of figuring out if we are sleep deprived or not. Check out the steps below:

Go to bed with a spoon in your hand
Your hand should be in a position where the spoon is over the floor and not over the bed
Note the time when you plan to sleep
As soon as you fall asleep, your hand muscles will relax. Once this happens, the spoon will fall on the floor and the noise will wake you up.
Note the time when you wake up. That’s your own sleep latency.

There are many other sleep tests which are done as well to figure sleep deprivation out.

Now that we understand what happens when we sleep,

Follow These Tips to Sleep Better

As always, we go back to our basics: Sleep Hygiene

Restrict Tea/Coffee/Green Tea and other caffeinated drinks. Caffeine circulates in the system for at least 7.5 hours. Taking caffeinated drinks close to bedtime can mess your sleep schedule.
Make sure you create a sunset kind of environment post sunset with yellow dim lights so your body realises that it’s the time for you to relax, rest and sleep. Same thing goes for the gadgets! Blue light from your devices block the sleep hormone production. If you have long screen hours, try using blue blocking glasses post sunset.
Make sure that your room temperature is around 19-20. Usually, our body temperature tends to fall when we sleep. This will help you in maintaining an ideal body temperature when you wake up.
Try to avoid exercising, watching exciting/horror movies which will keep your mind active for a long period of time.

Apart from the basics,

Try the Sleep Restriction State Method

If you think you sleep 4 hours per night, then sleep for 4 hours only
Go to bed at 1 AM and set your alarm clock for 6AM. You’re not allowed to go to bed earlier than 1AM, or wake up later than 6AM.
You will be tired the following day. Extremely tired! That’s a good thing. You will be wondering, what is good in being tired but this will drive you to sleep earlier the next day
The next day, you add ½ hour to the sleep time. You go to bed at 12:30AM instead of 1 AM and wake up at 6AM.
Keep increasing your sleep window by ½ hour per day till you feel the sleep debt is paid off.

Why are we doing this? It’s because during this time of the sleep window, you won’t be allowed to use stimulants to keep yourself up. No coffee or any kind of caffeinated beverages. We are doing this so that your body starts building up the fatigue, drowsiness and eventually you will end up sleeping. This will help in recovering your sleep debt.

Sometimes, stiff neck muscles will decrease the blood supply to the brain, which results into fragmented sleep. Getting a physio evaluation for the same will also help in improving sleep quality.

We hope these tips help you sleep better! Do type your thoughts and queries in the comments below!

To read more on sleep, check out Healthy Reads. To get these tips directly from your GOQii Coach, subscribe for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

August 29, 2021 By GOQii 7 Comments

6 Health Benefits of Playing Sports

Do you remember the days when you were active and indulged in sports. Be it a game of football or cricket in your alley or shooting 3 pointers at your college’s basketball court, running all over the place with your friends created cherished memories. If this was an integral part of your childhood, you are familiar with the health benefits of playing sports!

Sports ensures that you are active both mentally and physically. As you grow older, sometimes due to responsibilities, work, family or other reasons, we tend to give up on our favorite hobby. We have seen so many cases where a person who used to play a sport, gave up and gained weight.

In most cases, once they began playing their favorite sport once again, their body accelerated much faster than the others and they lost all the stubborn fat they couldn’t get rid of otherwise. This happens primarily because your cells have the memory of being active. Remember that it is never too late to start again!

Sports as an extracurricular activity in school and college not only gave you a break from your studies but also helped you get healthier. How you ask? Let’s find out!

6 Health Benefits of Playing Sports

It teaches you to be patient, have a fighting spirit, and never settle for less in life.
Studies show that, children who have been into sports or are blessed with super active genes are quick learners, very social, perform better at any given task, are more attentive in class and their grasping powers are much better than the others.
Sports at an early age helps in life-long fitness habits.
Earlier it was believed that any type of physical exertion can make a person feel more tired and less attentive. This belief was nothing more than a myth. Active people are more intellectual and perform better as compared to sedentary people.
Looking at the growing occurrence of Teenage Obesity, sports can be a great and fun way to help them get back into shape.
Any sport or activity will give you a dash of endorphins, reducing any kind of stress and keeping you happy!

So don’t sit back and think you’re too old for this or too old to get back to the sport you love! Wake up your inner child, grab your equipment, play a sport and encourage those around you to as well!

If you need guidance or want to pursue a sport, speak to a GOQii Coach by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

Happy National Sports Day!

#BeTheForce

August 13, 2021 By Dr Ashwin Nanda 3 Comments

Organ Donation – Gift of Life

A decade ago as a medical student, I had come across a blind man selling torches in the local trains. I asked him just out of curiosity the reason for his blindness to which he replied that he lost his sight in childhood after an accident which permanently damaged the blood supply to the retinas. He then went on to ask why I brought up the question and when I told him I was studying to be a doctor, he smiled and said, “I have a question for you”? I anticipated, he would want to know about recent advances in medicine that could probably restore his sight. But, I was wrong, instead, his question was different. His question was whether he could still donate his eyes. I was absolutely overwhelmed when he asked this. That is the day when I realized one can lose his eyesight but, still have a vision. With a sense of respect for him, I explained to him that his corneas could indeed be donated after his demise.

Organ transplantation is a marvelous procedure of modern medicine which helps the recipient gets a new lease of life. The only issue is, untimely demise of a loved one plunges the family and friends in so much grief that donating the deceased person’s organ doesn’t come to mind most times. It takes a mighty heart to brush aside the sorrow and take the step of organ donation, to give the gift of life to someone when you have lost a loved one.

Organ donation is permitted by law after a person is declared brain dead.A brain dead person has no chance of revival as all his brain activity has stopped permanently and completely. The medical fraternity follows very strict standards laid down by the Transplantation of Human Organs Act, 1994 to determine if someone is brain dead or not.

In India, it takes 4 well qualified doctors to declare brain death before a person’s organs can be harvested. The biggest hesitation in organ donation is that the body will be disfigured. The surgeon makes a single neat incision from top of the chest to the navel and after organ harvesting, it is stitched professionally and the body is handed back in the most dignified state. The organ/organs are stored in cooled containers with special preservative fluid.

Organ donation from brain dead individuals in India is very less compared to Europe and US. Live donor numbers are increasing steadily since it is possible for a relative to survive on a single kidney and even the left lobe of liver can be donated by a live donor as the liver regenerates.

2 lakh corneas are needed annually in India but only 50,000 donations happen. 5 lakh people die annually waiting for a lifesaving organ. Presumed consent for organ donation is used to increase the pool of potential donors in countries such as Austria, Belgium, Czech Republic, Finland, France, Greece, Hungary, Israel, Italy, Luxembourg, Norway, Poland, Slovenia, Spain, Sweden, Singapore and Turkey. After the death of the individuals the state becomes the custodian of the dead body, who take out the organs for transplant. Spain has the highest rate of organ donation at 36 / million. India is at 0.26/million only.

Who, What and How Can you donate?

1) Kidneys, Heart, Lungs, Liver, Small Bowel and Pancreas can be donated for transplant. Tissues that can be donated include eyes, heart valves, bone, skin, veins and tendons.

2) Every healthy person can donate. Old age is not a deterrent to donation. Person’s physical condition, not age, which is the deciding factor. Organs and tissue from people in their 70s and 80s have also been transplanted successfully.

3) Specialist health care professionals decide in each case which tissue and organs are suitable.

4) Your near and dear ones should be aware of your will to donate your organs. In case of your untimely demise they can inform concerned authorities to harvest your viable organs.

5) Kidneys, liver, heart need to be harvested within 6 hours of death whereas corneas within 12 hrs.

“Green corridor” is the term used when a lane from the airport to the hospital where the organ recipient is waiting is kept totally vacant for speedy transport of the organ by the doctor who has retrieved it from a donor in another city. The city traffic police officers go all out to ensure a smooth transit with zero stoppage. The nobleness of organ donation is highlighted by the efforts put in by them to help the cause.

Organ donation is easier said than done. This article is an attempt to increase awareness about this cause so that we all can create the mindset to be willing to donate organs. All religions promote this practice since extending life is considered an act of God.

So let’s pledge our organs and live even after we are gone.

Here are a few websites through which you can register and pledge your organs

www.mohanfoundation.org/

http://www.transplantindia.com/

donatelifeindia.org/

http://www.organindia.org/

August 3, 2021 By Navnee Garg 1 Comment

8 Home Remedies For Dry Cough

With the increasing pollution levels, exposure to chemicals, the ongoing pandemic and the unpleasant viral & flu, we wouldn’t be particularly surprised if you were looking for home remedies for dry cough. A dry cough is a nonproductive cough that doesn’t produce phlegm or mucus. Dry cough is generally caused by viral infections and allergies. It is very necessary to consult a doctor to find the underlying cause of cough. Along with prescribed medications and treatment, you can also try a couple of home remedies to find relief.

Turmeric Milk: or Haldi ka Doodh, as it is popularly known in India, is one of the oldest and most trusted home remedies for dry cough. Turmeric is anti-viral, anti-bacterial and anti-inflammatory, which helps in treating infections. Also known as Golden Milk in the west, it is easy to prepare and highly effective. Drink a cup before going to bed to see the best results!
Honey Tea: Honey is an important ingredient for many different home remedies. It is well-known for its anti-inflammatory properties that help ease the throat. You can use honey in various ways, like adding a teaspoon in warm milk or water. You can also just have a spoonful before going to bed.
Masala Chai: Masala Chai or Spiced Tea is one of the easily available home remedies for dry cough especially in Indian house setups. Apart from soothing the irritation in the throat, the antioxidant quality of cardamom and cloves also help release the toxic and cough-triggering effects of pollution and dust particles. Just add black pepper, cinnamon powder, cardamom and cloves while preparing tea and sip while hot!
Ginger: eases a dry or asthmatic cough, as it has anti-inflammatory properties. It also relieves nausea and pain. Prepare a soothing ginger tea by adding 20–40g of fresh ginger slices to a cup of boiling water. Allow to steep for a few minutes before sipping. Add honey or lemon juice to improve the taste and further soothe a cough.
Lukewarm Salt-Water Gargle: Gargling is the most common home remedy for dry cough. For relief from dry cough, try gargling with lukewarm salt-water. This soothes the throat by adding moisture to it. Add half a teaspoon of salt to a cup of lukewarm water till it dissolves completely. Let the mixture sit at the back of the throat for a few seconds before spitting it out. Gargle with salt-water three times a day until the cough improves.
Eucalyptus Oil: has natural healing energy which makes it helpful in relieving dry coughs. Use eucalyptus oil to decongest your throat. This oil not only promotes vitality but also helps in treating the infection. Add eucalyptus oil to a cotton cloth piece and keep it near your nose and mouth. The other way to inhale this is to add 2-3 drops to hot water and inhale the steam.
Bromelain: is an enzyme that comes from pineapples. Bromelain has anti-inflammatory properties and may also have mucolytic properties. This means that it can break down mucus and remove it from the body. Drink pineapple juice daily to reduce mucus in the throat and suppress coughing.

Warm liquids to Find Relief from Dry Cough

Staying hydrated is important when you’re down with dry cough. Warm liquids reduce the symptoms of a sore throat and cough and thus, provide immediate relief from dry cough. Hot beverages that may be helpful include:

Clear broths
Herbal teas
Decaffeinated black tea
Warm water

If you haven’t noticed any improvement in your dry cough even after 7 days, it is necessary that you consult your doctor. Home remedies for dry cough can be an added measure but not a permanent solution for a persistent cough.

We hope these home remedies for dry cough help you find relief! Is there a personal home remedy that works for you? Share it with us in the comments below!

To know more home remedies, ask your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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