Sleep is an essential function that helps in recharging our bodies and minds. Moreover, healthy sleep also helps the body in remaining fit and it staves off any diseases. When we do not get enough sleep, our brain does not function properly and it can impair our abilities to concentrate, think clearly and process memories. An adequate amount of sleep that an adult requires ranges from seven to nine hours.
However, work schedules, day-to-day stressors, a disruptive bedroom environment and medical conditions can prevent us from receiving adequate and peaceful sleep. Hence, a healthy diet and good lifestyle habits can ensure a good amount of sleep each night. However, for some people chronic lack of sleep may be a sign of a sleep disorder.
Sleep reflects one's state of mind and overall health in general. A good sleep is one which is age appropriate in duration, qualitatively divided into various sleep stages of adequate periods and which eventually makes a person feel refreshed in the morning and through the day. Although there is a wide variation in the amount of total sleep required by healthy adults to maintain a good daytime function, it is widely accepted that a good, consolidated 8 hours of uninterrupted night-time sleep is essential for majority of adults.
An adequate amount of sleep duration is extremely important to maintain good mental and physical health. A sleep deprived person often experiences decline in cognitive function, poor memory, inability to concentrate on tasks at hand and easy irritability with frequent mood swings. Even if the sleep duration is adequate, an interrupted and disrupted sleep with poor sleep quality devoid of deep sleep is also associated with excessive daytime sleepiness with declining cognitive function.
Lack of good sleep, both in terms of duration and quality, can adversely affect the physical wellbeing with such individuals being more prone to develop both infectious as well as lifestyle related diseases. With the millennial generation adopting a 24-hour lifestyle without any defined periods of sleep, increase in the total screen time during COVID-19 lockdowns due to exponential increase in online classes and meetings, and poor sleep hygiene, have all resulted in a variety of sleep disorders.
Ultimately, this very important aspect of keeping people healthy is not only being ignored but also leading to abuse of sleeping pills, alcohol and smoking. With rising stress levels and a constant pressure to meet deadlines, it is extremely important to maintain a work life balance and give oneself adequate opportunity and time to have a good night sleep. If anyone experiences any kind of sleep related issues, these should be brought to the immediate notice of the sleep physicians and expert opinion must be taken for timely diagnosis and management.
All in all, sleep is good and necessary. For adults, getting at least seven hours of sleep ensures proper daytime functioning which involves being alert for the day and being able to concentrate and not moody and tired through the day. Creating a night time routine that ensures that your mind and body are relaxed can be helpful in ensuring a good sleep for all individuals.(By Ayush Gupta)
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Skin problems like itchiness, dryness and flakiness can occur anytime if you're not moisturising your body enough. It is commonly observed that while many people take their skincare routine seriously, a majority of them neglect to moisturise the body. It is important to keep in mind that timing matters a lot when it comes to applying moisturisers. Therefore, knowing the appropriate time to apply body lotion is essential. Take a look at the ideal times to moisturise your body.
Moisturising the body in the morning sets your skin up to face countless irritants and environmental factors during the day. The skin is constantly exposed to harsh chemicals and pollutants when you're outside which is why using a protective and soothing moisturiser while going out is necessary. Kimirica's Five Elements Body Lotion comes with natural Aloe Vera extracts that act as a rich source of antioxidants and vitamins that helps protect your skin and provides a deep nourishing effect.
After Shower, Shaving and Washing Hands
After you take a shower, your skin has the maximum moisture and moisturisers work effectively on hydrated skin. That is why dermatologists always recommend applying moisturiser right after getting out of the shower. When applied early, moisturisers are able to trap some water that's still in the body and hydrate the body.
Shaving not only helps you to get rid of unwanted body hair but also removes the surface skin cells. To soothe any skin irritation and protect the exposed skin from dryness, apply any hydrating moisturiser that gives your skin a natural glow.
The increasing use of antibacterial soaps and hand wash takes a toll on your hand disrupting the natural skin barrier. To protect your hands from cracking and dryness, you can use the brand's Bouquet Hand Lotion that comes with a rich combination of sweet almond oil, Shea butter, grape seed extracts, Olive Oil and Jojoba Oil.
During and After Your Flights
Travelling makes your skin dryer, the reason being the low humidity and the recycled air inside. As body lotions are available in small sizes, it is advisable that you should carry your body lotion and apply it during your flight and once you land as this will help in combating the skin drying issue.
Research has shown that the skin effectively repairs itself from 10 p.m. to 11 p.m. That's why you should always make sure to moisturise your skin on or before this time. Also, it has been observed that the skin's transeepidermal water loss increases during sleep which takes away plenty of moisture from the skin. So, all these reasons make it quite clear as to why you should always moisturise your body before going to sleep.
Exfoliation is an important step in any skincare routine but applying body lotion post exfoliating is equally required. Exfoliating results in the removal of dead skin cells which makes space for a new layer of skin. Applying body lotion will help to soothe the top layer of skin and also strengthen the moisture barrier.
Workout sessions are often sweaty and tiring but preparing your skin before stepping out is very important as exercising outside often leads to dryness. Applying light-weight body lotion before your session is recommended.
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Chennai, Sep 6 (IANS) The Tamil Nadu health department has said that it has inoculated 100 per cent of the adult population of the two main tourist destinations of the state -- Ooty and Kodaikanal, ahead of the tourist season. The department in a statement said that at least one dose of the vaccine is administered to all the adult population in both the main tourist attractions.Health Minister, Ma Subramanian told IANS, "Tamil Nadu health department has administered at least one dose of the Covid-19 vaccine to all the adult population of the two major tourist destinations, Ooty and Kodaikanal, of the state. We will be following up with the second dose as well soon."The minister said that presently vaccination is the only mode to prevent hospitalization and to prevent fatalities due to Covid and the government and the state health department is keen on conducting maximum vaccination drives across the state.He also said that on September 12, the state health department would be vaccinating 20 lakh people in 10,000 vaccine camps spread across the state.After the major tourist destinations, the state health department is conducting vaccination drives at major religious destinations like Velankani, Nagur, and Tiruvannamalai. At Palani, the department has already inoculated with the first dose to 100 per cent of the adult population.The health department will be completing the first dose of vaccines to all the adult population in Nagur and Velankanni within the next few days. A senior health official told IANS, "At both these religious destinations, around 95 per cent of the adult population have taken their first dose of vaccine and in a few days time, we are expecting to complete the vaccine drive at these two places."The state health secretary, J. Radhakrishnan had on Friday told media persons that the state of Tamil Nadu requires an additional 1 crore doses of vaccines so that it can administer vaccine to the whole of the adult population by the end of December 2021. --IANSaal/skp/
Lifestyle plays a huge role in your fitness and health. Often a sedentary lifestyle along with unhealthy eating habits contribute to weight gain or other lifestyle diseases. With discipline and patience, you can work on your lifestyle to reach a fitness level you have always desired. Always remember that whatever changes you implement should not be focused on temporary results, but rather on a long and sustainable lifestyle.
A good fitness level is more important than just fat loss. However, you can lose fat by practising these things:
1. Make Your Diet A Lifestyle:
Most people tend to focus on diet as a destination, rather than a journey. Your nutrition should not be a trend or a plan for short-term results, but rather a lifestyle that you can follow effortlessly. Although easier said than done, implementing a positive lifestyle can have tremendous long-term results. Tweaking your food habits and incorporating essential macro and micronutrients can aid your fat-loss journey. A good way to include the right food components in your diet is through a good diet plan which you must follow with discipline. Eat good food every day. It's as simple as that. Don't divert even if you have to eat the same food every day, you can always innovate your dishes with the help of spices and other preparation methods.
2. Workout Regime To Increase Activity:
Even if you can't do a heavy workout every day, it is essential to include some kind of activity in your lifestyle. Find a physical activity that suits you. Some people despise gyms, but love jogging or playing a sport. Some like strength training and lifting weights. Whatever you choose, follow through without any excuses. Your daily physical activity plays a huge role in your metabolism and fitness level. It's not just about burning calories; it's about setting a pattern for your body to undergo positive stress. When you exercise, your body is already doing half the work required for losing weight and becoming fit.
3. Don't Compromise on Your Sleep and Hydration:
People underrate the importance of a good night's sleep. Your body requires sleep to recover, to balance the cortisol hormone level which is responsible for your binge eating. Sleeping is our body's natural way of balancing the stress level and rectifying any errors in its system. Fix a sleeping time and don't change it no matter what. This is one of the most important changes you must incorporate. The other being hydration water is extremely important for your system. Not only does it help in passing the nutrients throughout your system, but it also helps the body detox and shed the pesky water retention habit. You'll be surprised by the number of times your body confuses thirst for hunger, so always drink adequate water. Set a reminder through a phone app, it can be helpful.
(The author Pranit Shilimkar is a Health and Fitness Entrepreneur, Digital Content Creator and Founder of Fitnesstalks)
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If you have decided you need to look after your body and mind better, you're not alone. While many are turning to yoga and home workouts, meditation is gaining popularity as well. However, we still have questions like how to begin, where to start, what will the experience be like and what it will feel like!
According to Anshul Agrawal, Director and Partner at Zed Black and a meditation practitioner himself, meditation is the subtle skill of doing anything but letting go of all struggles in order to relax and reconnect with your actual nature, which is love, joy, and peace.
"Meditation allows you to relax completely. It is critical to maintain mental health and lower stress levels. It is a simple exercise of inhaling and exhaling. It's a stimulating activity that's simple to integrate into your everyday routine."
Meditation is simple to learn and involves some fairly straightforward techniques, he says. Before getting started, here is what Agrawal suggests:
Know The Basics
Today, meditating daily is not a luxury but a necessity. We must harness the power of meditation if we want to be unconditionally joyful and have peace of mind. The goal is to make you calm, stress-free, pain-free, healthy, and happy. Meditation is beneficial to one's physical, mental, and emotional well-being. Meditation has been used to accomplish enlightenment. It has been preached by great minds as a method of alleviating misery. Meditation has been shown to be beneficial for a variety of life goals. It is referred regarded as "meal for the soul" by modern-day meditators.
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Meditation increases focus and allows you to be aware of the present moment. If you give heed, you'll see that the mind oscillates between the past and the future.
Make It A Routine
Commit to a regular practice, a few times a week if possible. Ten or 15 minutes initially, daily -- and where you will sit, relatively undisturbed with some light music if that makes you happy. Initially, it takes discipline and perseverance to make a habit, so honour your routine and time for self-love.
Opt For A Healing Fragrance
To create a space of Meditation one can burn fragrances or incense sticks which elevates the mood. Camphor is a sensation that transports you to a higher realm. Since historic times, it's been known for its fragrant and therapeutic properties. The use of incense in healing has been a part of Ayurveda since its inception. Zed Black has introduced Aarogyam Camphor Incense sticks. The Camphor induced agarbatti will help create positivity in your surroundings, stimulate creativity, help in better concentration, relieve stress and anxiety and aid in peaceful and sound sleep and creates a sense of spirituality.
Feel Your Breath
Follow the sensation of your breath as you inhale and exhale. When you notice that your mind has wandered in a few seconds or a minute or more, simply return your attention to the breath. You will realize, meditation isn't about not thinking, your mind won't automatically shut off and become thought-free. Instead, meditation can help you become more aware of your thoughts, and better regulate them over time.
Stick With It
It's always easy to start something new a new diet, a new exercise regime, a new hobby but the tricky part is to keep it going. For this to happen you need to be clear of your reasons to meditate and practice meditation. One needs to be clear about what you want to get out of your sessions whether it's to feel happier, feel calmer, be more focused and productive at work or be less stressed. This fundamental thought will help you in creating the right attitude of mind and help you to maintain the commitment for your peaceful self.
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