A GOOD SLEEP IS NECESSARY

 

The CDC (centres for disease control and prevention) recommend the following amounts of sleep in every 24-hour period:

Age	Hours of sleep
4–12 months	12–16, including naps
1–2 years	11–14, including naps
3–5 years	10–13, including naps
6–12 years	9–12
13–18 years	8–10
18–60 years	7 or more

 

There are many ways to support quality sleep, including counseling, lifestyle and environmental adjustments, medications, and alternative therapies.

Sometimes, a person also needs treatment for an underlying health condition. Consuming pills for this purpose without consulting a doctor is not advisable. If undergoing medication, then it should be properly done and taken care.

Behavioral and cognitive treatments

Some approaches that do not involve drugs include:

Relaxation techniques: Meditation, mindfulness training, breathing exercises, and guided imagery can help reduce tension. Audio recordings and sleep apps can also help.

Cognitive behavioral therapy: Known as CBT, this may help a person identify thought patterns that are contributing to limited sleep.

 

Home care strategies

Changing sleeping habits and the sleep environment can often help. A person can:

•  Try going to bed and waking up at the same times every day, even on the weekends, with the goal of establishing a routine.
•   Avoiding eating 2–3 hours before bedtime.
•   After trying to fall asleep for 20 minutes, get up and read, then try again later.
•   Get regular exercise during the day.
•   Keep the bedroom quiet, dark, and cool.
•  Turn off electronic devices and keep them away from the sleeping area.
•   Limit the consumption of caffeine and alcohol, especially close to bedtime.
•  Avoid tobacco use.
• 😌😌😌Use a mouth guard to manage bruxism.

Some people find that devices help, including mouth guards, white noise machines, anti-snore devices, sleep trackers, wedge pillows, and other products. These are available for purchase online. However, there is no guarantee that any of these will work.

If these measures do not help, a person should see a healthcare provider, especially if getting too little sleep is affecting the quality of life.

 

SLEEP

 

It might be so silly to talk about sleep in health and fitness but to be honest, sleep regulates most of our body’s systems and helps to maintain homeostasis. Lack or improper or irregular sleep cycles are hazardous to human health. This has become more common in this pandemic situation. It is one among those things where we don’t really see its result immediately but a prolonged one ends up one’s life in danger. Here are its impacts, not just to scare but to think and analyze more and to know the truth.

Sleep deprivation can affect various aspects of health, including:

·       The immune system: Sleep deprivation may cause a person to be more prone to infections, which may take longer to resolve, and respiratory diseases.

·       Weight: Sleep can affect the hormones that control feelings of hunger and fullness. It can also trigger the release of insulin. Changes to sleep can cause increased fat storage, changes in body weight, and a higher risk of type 2 diabetes.

·       The cardiovascular system: Sleep helps the heart vessels heal and rebuild and affects processes that maintain blood pressure, sugar levels, and inflammation control. Too little sleep may increase the risk of cardiovascular disease.

·       Hormone levels: Insufficient sleep can affect hormone production, including the production of growth hormones and testosterone. It also causes the body to release additional stress hormones, such as norepinephrine and cortisol.

·       The brain: Sleep deprivation affects the prefrontal cortex, which handles reasoning, and the amygdala, which deals with emotion. A lack of sleep may also make it harder for a person to form new memories, which can affect learning.

·       Fertility: Poor sleep may affect the production of hormones that boost fertility.

·       Depression: Over time, lack of sleep and sleep disorders can contribute to the symptoms of depression. According to some estimates, 90% of people with insomnia - a sleep disorder characterized by trouble falling and staying asleep. Insomnia and depression feed on each other.

·       Aging on skin: Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes.

·       Cancer: Your risk for cancer increases. Shortened sleep is associated with higher rates of breast cancer, colorectal cancer, and prostate cancer, according to the AASM’s sleep statement.

·       Sleeplessness cause road accidents too where many has lost their lives, which is commonly heard.

HEALTH CARE PRODUCTS

 FIVE COMMON HEALTH PRODUCTS:

The first one is herbal supplements . Turmeric has a longer history of medicinal use . The spice contains a compound called curcumin , which is a strongest antioxidant . These supplements work best when taken with black pepper . And the next one is coconut oil and coconut water . Initially coconut water has gone mainstream and enjoy regularly by millions of customers. Coconut oil became popular in large part due to the ketone movement as the oils high concentration of medium chain. The next one is activated charcoal. It is a growing products due to its ability to absorb impurities but it extends beyond the health products. It is also a common health product. Activated charcoal is a charcoal that has been treated with oxygen to give it unusually large pores.

HEALTHY AND BEAUTY TIPS

Save your skin and perhaps your life:

Its never too late to adopt healthy beauty habits, but getting a jump on it earlier is better to migrate the biggest robber of skin resiliency, the sun . Simply using sunscreen is an important preventive measure.

Fight gravity with exercise:

Exercise is an antidote to gravitational forces , according to prevention magazine . Muscles under the skin are firmed up- even in your face when you use free weights and combine that with healthy aerobic activity like walking , dance classes or running.

Figure out a daily skin care plan:

Skin is the biggest organ in our body.  Occasional use of sunscreen and other skin care is not enough. Every day heath argues people to know their skin types to make their skin care plan. Normal skin and drier skin types should invest in a good hydrating serum, a quality eye cream and daily moisturizer , face oil  or lotion to use at night. 

GLOBAL WARMING – UV RADIATION

 

It is well known by everyone that global warming has caused holes on the surface of ozone layer by which UV (ultraviolet) rays enters earth and also it is being harmful to us. But most of us doesn’t know how or in what way it is harmful to us? Here it is.

For 30 years there has been concern that anthropogenic damage to the Earth's stratospheric ozone layer will lead to an increase of solar ultraviolet (UV) radiation reaching the Earth's surface, with a consequent adverse impact on human health, especially to the skin. More recently, there has been an increased awareness of the interactions between ozone depletion and climate change (global warming), which could also impact on human exposure to terrestrial UV. The most serious effect of changing UV exposure of human skin is the potential rise in incidence of skin cancers.  The incidence of skin cancers continues to increase in most light-skinned populations, probably due to risky sun exposure behavior. Photodermatoses and phototoxic reactions to drugs are not uncommon; management of the latter includes recognition of the risks by the prescribing physician. Exposure to UV radiation has benefits for health through the production of vitamin D in the skin and modulation of immune function. The latter has hazards for skin diseases such as psoriasis and possibly for systemic autoimmune diseases such as multiple sclerosis. The health risks of sun exposure can be mitigated through appropriate sun protection, such as clothing with both good UV-blocking characteristics and adequate skin coverage, sunglasses, shade, and sunscreen. New sunscreen preparations provide protection against a broader spectrum of solar radiation, but it is not clear that this has benefits for health. Changes in the epidemiology of UV-induced eye diseases are less clear, due to a lack of data. Exposure to UV radiation plays a role in the development of cataracts (clouding of the normal clear lens of the eye), pterygium (a growth that starts on the clear tissue of the eye which can spread to cornea) and possibly age-related macular degeneration; these are major causes of visual impairment world-wide Gaps in knowledge make it difficult to derive evidence-based sun protection advice that balances the risks and benefits of sun exposure.

Toxic effect of incense stick

 

Major types of air pollutants in incense smoke and their toxicological effects

People who are exposed to incense fumes always inhale the whole complex mixture that contains particulate matter, gas products and many organic compounds. It is therefore difficult, if not impossible, to single out the health effects contributed by a certain component in the fumes. For example, there hasn't been any report about the ill effects on human health directly caused by the particles per se in the incense smoke.

Nevertheless, it's still helpful to know the composition of incense smoke in terms of types of pollutants and the corresponding toxicological effects – even though these cited effects were obtained from non-incense studies on air pollutants in general.

EFFECTS OF TEMPERATURE ON HUMAN HEALTH

 

TEMPERATURE AND ITS EFFECTS ON HUMAN HEALTH

‘Global warming’ the topic that was the most talked about for past three years and being fought against its effects even till now where it is almost not possible to bring back the original ozone layer back with no holes in it but as per our best try, we have controlled it very much from being further affected. It had various impacts that lead to several health problems. One of them were the temperature fluctuation, which might be a normal factor on sight, that really has great impact when we look deep into it. 

    

Rising global ambient temperatures affect all populations. Human health is more vulnerable to climate change. Temperature extremes can worsen a normal human’s chorionic conditions, including cardiovascular, respiratory and cerebrovascular disease and diabetes related conditions too. Heat also has important indirect health effects. Heat gain in the human body can be caused by a combination of external heat from the environment and internal body heat generated from metabolic processes. Rapid rises in heat gain, due to exposure to hotter than average conditions compromises the body’s ability to regulate temperature and can result in a cascade of illnesses, including heat cramps, heat exhaustion, heatstroke, and hyperthermia. Heat conditions can alter human behavior, the transmission of diseases, health service delivery, air quality, and critical social infrastructure such as energy, transport, and water. Keeping our body cool and hydrated as much as possible will help us to be away from facing all these problems due to excess heat than normal.  

WHY GETTING FIT AND HEALTHY IS THE BEST DECISION FOR US:

When we understand why a action is beneficial , we have greater motivation to perform that action and remaining fit and healthy is no different. If we can rattle off a list of the benefits of staying health and fit , we can motivate our friends to follow in our healthy path .Being active helps to boost our  “Good” cholesterol and reduce our “Bad” cholesterol. Exercise increases the release of  endorphins, which boosts mood. Building muscle increases our body’s metabolic rate, so we  can burn more calories while we are resting Exercise boost energy levels. Getting fit helps to prevent chronic health conditions , such as high cholesterol , obesity and joint problems. Getting fit can help our self confidence . The chance of physical injury decreases. Strong muscles means less pressure on major joint like knees. Reduce risk of cardiovascular problem ,  such as heart disease and stroke .It helps to improve sleep patterns . Depression and anxiety symptoms are reduced. This is reason that we want to be in fit and healthy.

WHAT IS HEALTH CARE PRODUCTS:

Health products are defined as those substance which gives energy or makes the person healthy. The health care product is often loosely defines as a service. Health product are vitamins , minerals , medicines , homeopathic preparation and even traditional medicines are also prescribed by doctor.

 IMPORATNCE OF HEALTH CARE PRODUCTS:

Medicines and health products are important for addressing health problems and improve quality of lives. They form an indispensible component of health in the prevention , diagnosis and treatment of disease and in alleviating disability and functional deficiency.

EXAMPLES OF HEALTH PRODUCTS:

Consumer health products include non-prescription drugs , disinfectants, cosmetics (like make-up , shampoo ), natural health products ( like vitamin and mineral , supplements , traditional and homeopathic medicines , toothpaste).

How to maintain our good health

 

First of all I will maintain my health by drinking more water and fewer sugary drink. Because the body is primarily hydrated to our physical health .I will always used to drink 3 liters of  water per day .And then I will do exercise regularly. I cant go to gym . I used take a walk , jog or running around the neighborhood. I will always used to eat more fruits and vegetable because it will maintain our good health. And get a good sleep over night. The importance to maintain our good health are drink lot of water , get regular exercise , protect your skin ,prevent substance abuse , make your lifestyle choices better . So this is my advice to all how to maintain our good health. Take this steps to maintain your health and keep you in fitness and in good diet.

DIFFERENT TECHNICS TO MAINTANIE OUR GOOD HEALTH AND FITNESS

The first technique I would prefer be active daily for mental health and physical health. The next one is I would tell  lift heavy. When we lift  heavy  item it will be the best exercise for our body. Then the next is maintain healthy body weight and body fat levels. And then eat a balance diet for our good health and keep our body in fitness and limit junk food. Always be happy don’t be stressed and keep your face with laugh and smile. Get 6-9 hours sleep. You must consume salt and sugar because which in turn increases the risk of heart disease. Avoid harmful use of alcohol . And then the best exercise to make our body flexible was cleaning up your house . My mother always used to say “ CLEAN YOUR HOUSE THIS WILL MAKE OUR BODY FLEXIBLE AND IT IS THE BEST EXERCISE FOR US”. These are the tips I would tell  you to maintain your body in good health and fitness.

HEALTH AND FITNESS DURING PREGNANCY

 

PREGNANCY the period where women get chance to prove their strength upon men. During pregnancy a woman’s body undergoes and experiences several hormone changes and different reactions to all the normal things they eat or do in their day to day life. At this time, it is not advisable to take any outside food or junk, despite their craving thinking about the healthy development of the baby inside their tummy. In order to be fit and to have a healthy delivery, one can replace junk with nuts and dry fruits. A pregnant woman should take a lot of green vegetables, fruits (especially avocado), raisins, dates, soups and juices to gain all necessary nutrients for herself and the little one inside her uterus that is kicking, punching, rolling and growing in a safe secured bag. Since the stomach and intestine are being pushed and shrunk by the well growing uterus, during third trimester the digestion will be very poor. So, one must stick on to easily digestible foods like steamed foods, less oil contained foods, etc. Drinking a lot of water will help to discard all waste from body quickly and can avoid Urinary Tract Infection, that is most common in pregnancy.

 

 It doesn’t mean that a woman need to be at rest all the time and shouldn’t do any work at pregnancy. Heavy mechanical works like lifting weights are not advisable. But, in fact during the second and third trimester, regular walking, household works, doing prenatal exercises especially the ones concentrating on the expansion of pelvic bones like squatting, duck walking, butterfly exercise, etc. will be easier for a normal vaginal delivery. This also helps maintain fitness during pregnancy. Every woman will want to loose their postbaby bump and weight gained during pregnancy. But to keep in mind the uterus that have expanded almost 10 times and more will take atleast 6 weeks to shrink. After which one can indulge in postnatal exercises and also including a lot of water content food and the same diet which they followed during pregnancy will help them to keep their body fit after the delivery too.

BENEFITS OF REGULAR EXERCISE AND FITNESS

Regular Exercise & Fitness:

Exercising regularly, every day if possible, is the single most important thing you can do for your health. In the short term, exercise helps to control appetite, boost mood, and improve sleep. In the long term, it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers. The Centers for Disease Control and Prevention recommend the following

For adults of all ages:

At least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of vigorous exercise like running every week. It’s fine to break up exercise into smaller sessions as long as each one lasts at least 10 minutes. Strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week. Strength training may involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance

For pregnant women: 

The guidelines for aerobic exercise are considered safe for most pregnant women. The CDC makes no recommendation for strength training. It’s a good idea to review your exercise plan with your doctor.

For children:

At least 60 minutes of physical activity a day, most of which should be devoted to aerobic exercise. Children should do vigorous exercise and strength training, such as push-ups or gymnastics, on at least three days every week.

IMPORATNCE OF GOOD HEALTH AND FITNESS

 

IMPORTANCE OF GOOD HEALTH AND FITNESS:

Health is the body functional and metabolic efficiency and its ability to adapt to the physical, mental and social changes that is exposed. A healthy person is a person who is able to serve for the nation and his community .The importance of health for a person is that it saves him the cost of treatment and the hassle of going to hospitals. A healthy person who is far from the disease sees him saving money that he would have spent on the disease if we neglected the health. Physical activity improves cardio respiratory and muscular fitness .Physical activity raises your metabolism and helps you lose weight easily. Physical activity helps you to reduce stress , depression and improve your mood. Physical activity helps maintain brain function in older adults . It increases bone density. These are the importance of health and fitness.

PCOS

 PCOS article

Nowadays its being so common that girls have PCOD, most probably the young ladies. PCOD and PCOS both are problems associated with ovaries, but they aren’t the same. PCOS is an endocrine system disorder while PCOD is a condition developed by the hormonal imbalance, but they have a similarity; creating problems in becoming pregnant, often leading to miscarriage. It is caused by hyperandrogenism and increase and imbalance in male hormones in a female’s body, excess insulin, etc. It is commonly indicated by hair growth on face, hair loss, acne, weight gain, irregular cycles, bloating, etc. It causes diabetes, heart disease by increasing the blood pressure in the body leading to vulnerability towards heart problems, depression by hormonal imbalance and wide range of mood swings, anxiety and changed behavior in women. 

Despite its name not all women with PCOS actually have cysts on their ovaries. Some myths are prevailing about this topic such as PCOS is hereditary (but in real it is not hereditary), women with overweight has PCOS (truth – not all women with PCOS are overweight, very lean women will also have PCOS), women with PCOS can’t become pregnant and it has no cure (fact; it can be controlled and treated by weight reduction, lifestyle modification and hormone therapy also and women with PCOS can have many children also). When talking about its cure, consuming hormone tablets prescribed by doctors will not suit some individuals, whereas they will have to go for ayurvedic treatment or a different treatment. Despite consuming these tablets and chemicals which might react in anyways that might also be harmful to our body, exercising and doing physical fitness and diet control can be recommended which helps us in many ways to get out of any health associated problem that we have.    

 

Disease prevention by physical activity

 Disease prevention by physical activity: 

                

                     Chronic diseases can be cured by physical activity. Regular physical activity helps to improve overall health, fitness, and quality of life. It also helps reduce your risk of chronic conditions like type 2 diabetes, heart disease, many types of cancer, depression and anxiety, and dementia.Daily physical activity can help to prevent heart disease and stroke by strengthening heart muscle, lowering blood pressure, raising high-density lipoprotein levels (good cholesterol) and lowering low-density lipoprotein levels (bad cholesterol), improving blood flow, and increasing heart's working capacity. Optimizing each of these factors can provide additional benefits of decreasing the risk for Peripheral Vascular Disease. In this lockdown we all fought against the Covid-19 only through our immunity power by taking the nutrient content food and by doing exercise regularly. This situation helps many people to overcome their fats through their daily exercises and also by a well balanced diet.

How health care is promoted

 India has a universal healthcare model that is mostly administered at the state level rather than the federal level. The Indian Constitution makes the provision of healthcare in India the responsibility of the state governments, rather than the central federal government. It makes every state responsible for "raising the level of nutrition and the standard of living of its people and the improvement of public health as among its primary duties".Since the country's independence, the public healthcare system has been entirely funded through general taxation.Much of the public healthcare sector caters to the rural areas, and the poor quality arises from the reluctance of experienced healthcare providers to visit the rural areas.the majority of the public healthcare system catering to the rural and remote areas relies on inexperienced and unmotivated interns who are mandated to spend time in public healthcare clinics as part of their curricular requirement. Other major reasons are long distances between public hospitals and residential areas, long wait times, and inconvenient hours of operation.

Different factors related to public healthcare are divided between the state and national government systems in terms of making decisions, as the national government addresses broadly applicable healthcare issues such as overall family welfare and prevention of major diseases, while the state governments handle aspects such as local hospitals, public health, promotion and sanitation, which differ from state to state based on the particular communities involved.Interaction between the state and national governments does occur for healthcare issues that require larger scale resources or present a concern to the country as a whole.

How health is spoiled??

This question arises in our mind when we fall ill or when we find any symptoms of disease. So having a proper diet and exercise will pave a way for good health

Having a proper diet means to avoid junkies and to have a proper meals which is good in vitamins and minerals .doing physical activity will enhance the circulation of blood and makes people more active .most important thing is to make yourself more positive this can be achieved by doing yoga , meditation or chanting mantras and these are proved scientifically which makes you feel free stress . Having a proper sleep is also important for a good mental health.last but not the least is avoid smoking and alcohol consumption to maintain a healthy lifestyle .

Health and fitness

 Corona time tips

I believe that none other than us, the people of 2020 will be able to understand the importance of this blog entry as we have first hand experience of the perks of being quarantined. Here I’m going to be sharing with y’all some of the strategies that I had come up with to shield myself from the clutches of covid19. Despite the common fact of always rinsing your hands, each time you step in and out of your personal space, have the habit of frequently using a sanitizer and when you step out of your house momentarily make sure you do not make hand contact to your face especially your eyes and your mouth. Here is a fun fact, instead of using the liquid sanitizers to cleanse your phone screen you can use the newly available handy wipes, which ensures zero damage to your phone. And that’s it for today. catch up with you later with yet other hacks and what not. Au revoir!

Calorie calculator 

Morning sunshine. Today I’m going to be sharing with you my fellow bloggers the resent obsession that has been growing amongst youngsters, which is to keep fit. Once they began to involve themselves in this keeping fit trend, they start to lose themselves to this consuming desire. But we must always remember that keeping fit does not only refer to physical fitness, but also mental fitness. Once one has started to be consumed by this o so called size zero and what not, they become mentally ill and fail to recognize their priorities such as home, work, family nada nada nada. Stay fit but stay healthy both internally and externally cause that’s what that matters the most. And that’s all for today. Meet you all my fellow bloggers with yet another informat until then, Sayonara!!!

How to maintain our good health

 

First of all I will maintain my health by drinking more water and fewer sugary drink. Because the body is primarily hydrated to our physical health .I will always used to drink 3 liters of  water per day .And then I will do exercise regularly. I cant go to gym . I used take a walk , jog or running around the neighborhood. I will always used to eat more fruits and vegetable because it will maintain our good health. And get a good sleep over night.The importance to maintain our good health are drink lot of water , get regular exercise , protect your skin ,prevent substance abuse , make your lifestyle choices better . So this is my advice to all how to maintain our good health. Take this steps to maintain your health and keep you in fitness and in good diet.

HEALTH AND FITNESS

DIFFERENT TECHNICS TO MAINTANIE OUR GOOD HEALTH AND FITNESS

The first technique I would prefer be active daily for mental health and physical health. The next one is I would tell lift heavy. When we lift heavy item it will be the best exercise for our body. Then the next is maintain healthy body weight and body fat levels. And then eat a balance diet for our good health and keep our body in fitness and limit junk food. Always be happy don’t be stressed and keep your face with laugh and smile. Get 6-9 hours sleep. You must consume salt and sugar because which in turn increases the risk of heart disease. Avoid harmful use of alcohol . And then the best exercise to make our body flexible was cleaning up your house . My mother always used to say “ CLEAN YOUR HOUSE THIS WILL MAKE OUR BODY FLEXIBLE AND IT IS THE BEST EXERCISE FOR US”. These are the tips I would tell you to maintain your body in good health and fitness.