If the body feels stiff after waking up in the morning, then adopt this home remedy

If the body feels stiff after waking up in the morning, then adopt this home remedy

Many people have problems like body stiffness and pain after getting up from bed. Due to which people have to face great difficulty. Sometimes this problem also occurs while working in the office. So we will talk about how to cure this pain at home without any medicine.

If you also complain of body aches after waking up from sleep, then you should eat a diet rich in nutrients. Include foods in the diet that contain essential nutrients for the body. Because your muscles, bones, digestion and blood supply to the body are replenished. For this you should include milk, curd, buttermilk and soybeans, lentils in your diet.

Exercise for at least 30 minutes
pain.






every day to keep the body healthy. Bathing with warm water relieves fatigue. This relieves your muscles from tension and inflammation. Not only this, if you take a bath with warm water, you feel refreshed and get rid of pain.


Eat a nutrient-dense diet
If you also complain of body aches after waking up from sleep, then you should eat a diet rich in nutrients. Include foods in the diet that contain essential nutrients for the body.


Because your muscles, bones, digestion and blood supply to the body are replenished. For this you should include milk, curd, buttermilk and soybeans, lentils in your diet.


do exercise
Try to exercise for 30 minutes every day after waking up. Especially stretching and yoga, along with this you can also do morning walk.


Take a bath with warm water
Bathing with warm water relieves fatigue. This relieves your muscles from tension and inflammation. Not only this, if you take a bath with warm water, you feel refreshed and get rid of pain.

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Action Plan For Swachchhata Pakha vadiya

SwachchhataPakhavada CleanIndia healthy environment


Embrace Cleanliness during Swachchhata Pakhavada


Namaste everyone! It’s that time of the year again when we come together as responsible citizens to celebrate Swachchhata Pakhavada, a dedicated period for promoting cleanliness and hygiene in our surroundings. This initiative holds immense significance as it encourages us to make our environment cleaner, greener, and healthier for ourselves and future generations.


What is Swachchhata Pakhavada?


Swachchhata Pakhavada, also known as the Cleanliness Fortnight, is a special 15-day campaign observed across India with the aim of raising awareness about cleanliness, sanitation, waste management, and the importance of a cleaner environment. It’s a time to renew our commitment to keeping our surroundings litter-free and maintaining personal hygiene.


Why is Swachchhata Pakhavada important?

Cleanliness is not just a personal responsibility but a collective effort that can have a positive impact on public health, the environment, and overall well-being. By participating in Swachchhata Pakhavada, we contribute to:


Health and Hygiene: Proper sanitation and cleanliness help prevent the spread of diseases and ensure a healthier community.

Environment: By reducing litter and waste, we can protect our ecosystems, wildlife, and natural resources.

Community Bonding: Engaging in clean-up drives and awareness activities fosters a sense of unity and responsibility among citizens.

Behavioral Change: Swachchhata Pakhavada encourages people to adopt clean habits that extend beyond the campaign period.

How can you get involved?
Participating in Swachchhata Pakhavada is simple yet impactful! Here are some ways you can contribute:

Clean-up Drives: Organize or participate in clean-up drives in your local area to pick up litter and waste.

Awareness Sessions: Conduct sessions in schools, colleges, and communities to educate people about cleanliness and waste management.

Personal Hygiene: Pay attention to your personal hygiene habits and encourage others to do the same.

Reducing Waste: Practice waste reduction by minimizing single-use plastics and promoting recycling.

Plant Trees: Greenery adds to the beauty of our surroundings and improves air quality. Plant trees and maintain green spaces.

Segregation: Properly segregate waste at source to facilitate efficient waste management.



Remember, every small action counts. Let’s join hands during Swachchhata Pakhavada to create a cleaner, healthier, and more beautiful India. Together, we can make a significant difference and set a positive example for generations to come.



Let’s embrace the spirit of cleanliness, not just for 15 days, but as a way of life. Happy Swachchhata Pakhavada!


Action Plan For Swachchhata Pakha vadiya


સ્વચ્છતા પખવાડિયુ પરીપત્ર અને Day to Day પ્રવૃત્તિ આયોજન




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Tips For Hair Fall

Hair growth app. Yoga to stop hair loss,Scientific therapy for thick hair growth

Is your hair loss being so severe? Are you worried about your thin hair? Getting bald? Getting tensed on your hairline?

Have you tried all kind of shampoos, solutions or oils? Still no result? Don’t worry, you are at right place.

Dr Zio has brought you science and evidenced based yoga formula for Hair regrowth which has covered with unique yoga workouts and diet plans to help you achieve your hair growth goals and stop your hair loss immediately. Workout for hair? Are you surprised? Check it out yourself to know more.










Get the most amazing hair growth workout app. Just spend 10 mins a day to get long, thick, smooth and silky hair.

Why to choose this Hair Growth Exercise App

Professional Design

Virtual Trainer helps women to prevent hair loss and be fit and healthy by exercising every day. It’s a simple and easy-to-use app

Personal Fitness Coach

A personal fitness coach will guide the women to work out effectively and efficiently. The coach provides you with real-time tips to get the best result possible from your workout

Personalized Workout Plan for Women

It provides you customized hair growth workout plan depend on your Goal, BMI & body structure

3D Animation & Local Language Video Guidance

The personal trainer uses high-quality video and 3D animations with local voice over to guide you

Workout Tracker

It tracks your daily workout exercises, calories burned, BMI, and weight loss progress. You can sync it with google fit as well

Unique Hair Growth Plan

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Vedic Exercises + HIIT workouts

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Home workout + No Gym, No Equipment

Unique hair growth novel home exercise based on research

Yoga Asanas

Detail 3D demonstration of Yoga to help you get the best results.

Diet Plan

According to your fitness levels, this app guides you to design a customized healthy diet plan that will help you to stay healthy and fit.

Women hair growth workout app supports 100+ languages






ડર્મેટોલોજિસ્ટ ગીતિકા મિત્તલની વાળ ખરતા અટકાવવા માટેની ટિપ્સ વાંચવા માટે અહીં ક્લિક કરો

200+ unique home workout exercises for hair growth with high-quality video support that targets all of your muscles and is specially designed for women

Track your weight loss progress, calories burned, and calculate your BMI

Workout reminder helps you make the workout a daily habit

Statistics on the completed training and exercises

Sync data with Google Fit

4 levels (Beginner, Intermediate, Advanced, and Professional)

Female hair treatment fitness app which you can use offline as well

Daily health tips to help you develop a balanced diet plan for weight loss and a healthy body

Interactive graphs for your workouts progress, by performance, weights, and repetitions

Built-in calendar, that automatically marks all your workout days

A text instruction with pictures for each exercise

You can share your workout session on social media with your friends and motivate people to be fit



So, what are you waiting for? “Yoga for hair loss- Regrow thick hair at home” is an app that is simple, effective, and 100% free so go ahead use it, and experience the benefits by yourself right now!

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Knee Joint Pain | 3 Remedies to Get Rid of Knee Joint Pain

Life comes to a standstill when knee joints start paining. This symptom heralds osteoarthritis and is a root cause affecting women worldwide after the 40s. The knee is most vulnerable to injuries as it supports a major part of body weight.

Everyday activities like simple walking, running, standing, and sitting involve knee movements and stress the knee joints. When you jump, the knee joints cry out in agony, and movements are improper as they can't withstand heavy strength. However, the good news is that ligament tears are neither life-long nor permanent. There are certain home remedies for joint pain that can be extremely effective.

Osteoarthritis can make one bedridden with severe pain and discomfort that hinders regular activities as the degenerative state gradually wears away the protective layers of cartilage, a type of connective tissue cushioning the bones.

Aging, pain, and swelling cause regressive inflammation. Coping with this uncomfortable condition is like a challenge. And what can change it all is your mental outlook and resilience. One can withstand the debilitating pain if they have the willpower and confidence. While a strong will to fight is essential, some natural remedies for joint pain are listed below.

 
Home Remedies for Knee Joint Pain

1. Lose Extra Kilos for Flexibility

The more active you are, the better your mobility is. It is difficult to digest that some everyday habits make arthritis pain worse. Obesity adds more loads to your knee joints, and consequently, it leads to wear and tear of the tissues, symptomatic of osteoarthritis. So practice mild physical activities like brisk walking, swimming, and warm-up exercises to increase flexibility. If you want to get relief from arthritis pain, try to lose some weight and include physical exercises in your regimen.

 
2. Wear a Splint For Knee Joint Pain

Knee pain is exhausting and frustrating that may cause immense difficulty in managing daily chores. It is even harder for the working men and women who need to travel to the office for work. In that situation, a splint makes life easier that supports an inflamed joint and provides joint pain relief. It will also prevent further damage from arthritis.

3. Use Heat Pad To Reduce Chronic Pain

Using a heating pad may help you get effective relief from severe knee pain, but too much heat is not recommended to ease the arthritis flare. A warm shower is also one of the best home remedies for joint pain, and if you try it after a hectic day, it will give you a feel of relaxation.

Here is yet a simpler solution on offer. If you are looking for herbal joint pain remedies or supplements, try Flexiqule, a Phytoceuticals containing Boswellia serrata and ginger extracts that help reduce the chances of cartilage degradation and give you ultimate relief from joint pain. This natural treatment for joint pain is recommended for osteoarthritis, hand joint pain, and stiffness. Studies and clinical trials support the above observations.


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The article is based on the information available in public and which the author believes to be true. The author is not disseminating any information which the author believes or knows is confidential or in conflict with the privacy of any person. The views expressed or information supplied through this article is mere opinion and observation of the author. The author does not intend to defame, insult or cause loss or damage to anyone, in any manner, through this article.

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Effect of drinking Enough water | 6 Side Effects Of Not Drinking Enough Water

Human beings are made up of about 80% water. Every organ, cell, and tissue in our bodies use it to function properly, which is why drinking enough water every day is important.




“We’re made up of water more than anything else,” says Marjan Moghaddam, D.O., a family medicine doctor with Henry Ford Health. “Drinking six to eight, eight-ounce glasses of water daily is what’s recommended. Six is fine for most people, eight if you’re more active.” (And if you drink Gatorade or Powerade after an hour workout, Dr. Moghaddam says water is still better. “You don’t need to replenish your electrolytes after an hour workout,” she says.)

If drinking water is something that always falls by the wayside during your day, fill a water bottle in the morning and keep it close by to track how much you’re drinking. Eating your water in the form of water-dense fruits and veggies like cucumbers, melons, berries, lemons and limes is also a great way to supplement your fluid intake, says Dr. Moghaddam.

What Happens If You Don’t Drink Enough Water

Whatever you do, make sure you get in those six to eight glasses, otherwise dehydration could cause a whole host of problems. Here are a few side effects:

1. Persistent headaches. One of the first things you might notice when you’re dehydrated is a throbbing headache. The good news? If dehydration is the cause, it should go away shortly after you drink a large glass of water.
2. Sluggish bowel function. “There are water receptors in the colon, and they pull water from the body to make the stools softer,” says Dr. Moghaddam. “If you don’t get enough water, hard stools and constipation could be common side effects, along with abdominal pain and cramps.”
3. Dull skin. Dehydration shows up on your face in the form of dry, ashy skin that seems less radiant, plump and elastic.
4. Fatigue. If you’re not replenishing your fluid intake, your energy levels could plummet and you could experience fatigue and brain fog. So the next time you reach for another cup of coffee, see if it’s water that you need instead.
5. Weight gain. “Sometimes people mistake thirst for hunger and they eat more, but really they just need to drink more,” says Dr. Moghaddam. “Sometimes if you have a glass of water, the hunger cues will go away.”
6. Dry mouth. If you’re not getting enough water, you can have dry mucous membranes—i.e., a lack of saliva. This can make it difficult to talk, swallow, and even breathe. Luckily, this can easily be solved by drinking water.

An important note: If you have heart failure, less water is better—you don’t want your body to retain too much fluid, forcing your heart to work harder. Aim for less than two liters daily from all liquid sources, says Dr. Moghaddam. If you have questions, talk to your doctor to see what is right for you.

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For everyone else, while six to eight glasses is preferred, going to far above and beyond that won’t help you—in fact, drinking too much water can lead to brain swelling and fluid overload, says Dr. Moghaddam. Find a happy balance between six to eight glasses daily to stay healthy.

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Weight Lose Tips | 12 tips to help you lose weight health tips

Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.


4. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.


6. Eat high fibre foods

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.


8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

9. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.


12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

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Health tips | Can an iron deficiency cause hair loss?

Iron deficiency anemia is a condition that occurs when a person does not have enough iron in their body, or their body cannot use iron properly. While severe iron deficiency anemia can cause symptoms such as shortness of breath, fatigue, and chest pain, some people also experience hair loss.

Doctors are not sure why some people who experience hair loss have low iron stores. They do know, however, that iron is an essential component in an enzyme called ribonucleotide reductase that helps cell growth.

According to some research, hair follicle cells can be particularly sensitive to decreasing levels of iron and may not be able to grow new cells as effectively when iron stores are low.

In this article, learn about the link between iron deficiency anemia and hair loss, as well as the treatment options for each.


Iron deficiency anemia symptoms

Hair loss is not a typical symptom of iron deficiency anemia.

Iron plays a crucial role in making hemoglobin, a compound that carries oxygen to cells, which is essential for the body to function.

Symptoms of iron deficiency anemia include:

• brittle nails
• extreme fatigue or lack of energy
• fast heartbeat
• pale skin
• shortness of breath
• sore tongue

While hair loss is not a typical symptom of iron deficiency anemia, some people might experience it.

If a person suspects their iron levels may be low, they should visit a doctor who can perform blood tests to determine if they are anemic.


Iron deficiency anemia and hair loss

Most of the studies related to iron deficiency anemia and hair loss look at hair loss in women. Female pattern hair loss, also known as androgenetic alopecia, is the most commonTrusted Source hair loss type in women.

Female pattern hair loss usually refers to thinning hair in the middle portion of the scalp. People with this hair loss pattern may also have thinning or receding hair on the hairline along their forehead.

Research has determined that there is not enough evidence to say for sure that iron deficiency anemia can cause hair loss in men or women. While some studies have found that people experiencing hair loss were deficient in iron, there is little evidence to suggest that an iron deficiency is the cause.

However, the research does suggest that iron deficiency hair loss seems to be related to hair loss that does not scar the hair follicles. This is promising for regrowth because it means that the follicles are not severely damaged and may be able to grow hair again.


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Treatment

People experiencing both hair loss and an iron deficiency might need to treat both separately.

Treating hair loss

Doctors can recommend many treatments to people experiencing hair loss, including:

• Minoxidil: This medication is available as a topical solution. Scientists think that this medication allows hair to stay in the growth phase for longer.
• 5-alpha-reductase inhibitors: Medications such as finasteride (Proscar) are 5-alpha-reductase inhibitors. These drugs help increase the levels of enzymes that promote hair growth.
• Surgical techniques: If other treatments do not work, surgery, such as hair transplantation, can help restore a person’s hair.

Doctors are continually researching new techniques to restore hair growth. One example is platelet-rich plasma (PRP) treatment. This involves separating the platelets from a sample of a person’s blood using a specialized machine, then injecting these platelets into areas of the scalp affected by hair loss.

Doctors believe the platelets contain a significant amount of growth factors, which can help stimulate hair growth. ResearchTrusted Source in one study found that women who received PRP injections saw increases in the density and thickness of their hair after 6 months. However, more studies need be done to prove PRP’s effectiveness.


Treating iron deficiency anemia
Iron supplements may be recommended as a treatment for iron deficiency anemia.


Treatments for iron deficiency anemia include:

• Iron supplements: A doctor may recommend a person takes iron supplements daily to help their body restore iron over time. A person should always talk to their doctor before taking iron supplements because they can cause severe side effects. A person may have to take iron supplements for 3 to 6 months before their iron stores reach normal levels.
• Iron injections: A doctor may recommend iron injections to raise iron levels faster. People who are severely anemic may also require intravenous iron or iron injections. People who cannot absorb iron properly, such as those with Crohn’s disease, may also benefit from injections.
• Dietary changes: Consuming more dietary iron can also help increase levels. Iron-rich foods include red meat, chicken, fish, leafy green vegetables, and legumes. Food manufacturers may also add iron to certain foods, such as cereal.

Regrowth

Research states that there is not enough evidence available to suggest that taking iron supplements will help a person with hair loss grow new hair if they have iron-deficiency anemia.

However, there are many other hair regrowth treatments available. People with hair loss should talk to their doctor about treatment options.

If a person has low iron stores, increasing their iron intake will likely help them to feel better overall.


Outlook

Doctors are still defining the relationship between iron deficiency anemia and hair loss. This is because hair loss can have multiple contributing factors, including genetics.

However, doctors do know that iron deficiency can play a role because many people experiencing hair loss have lower iron stores than those who are not losing their hair.

Ideally, by increasing their iron stores, a person may see an improvement in hair growth as well as any symptoms of iron deficiency anemia.

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Health Hot Water | What Are the Benefits of Drinking Hot Water?

Drinking water, hot or cold, keeps your body healthy and hydrated.

Some people claim that hot water specifically can help improve digestion, relieve congestion, and even promote relaxation, compared with drinking cold water.

Most health benefits of hot water are based on anecdotal reports, as there’s little scientific research in this area. That said, many people feel benefits from this remedy, especially first thing in the morning or right before bed.

When drinking hot beverages, researchTrusted Source recommends an optimal temperature of between 130 and 160°F (54 and 71°C). Temperatures above this can cause burns or scalds.

For an extra health boost and some vitamin C, try adding a twist of lemon to hot water to make lemon water.

This article looks at 10 ways that drinking hot water may benefit you.


1. May relieve nasal congestion

A cup of hot water creates steam. Holding a cup of hot water and taking a deep inhale of this gentle vapor may help loosen clogged sinuses and even relieve a sinus headache.

Since you have mucous membranes throughout your sinuses and throat, drinking hot water may help warm that area and soothe a sore throat caused by mucus buildup.

According to an older 2008 studyTrusted Source, a hot drink, such as tea, provided quick, lasting relief from a runny nose, coughing, sore throat, and tiredness. The hot drink was more effective than the same drink at room temperature.


2. May aid digestion

Drinking water helps to keep the digestive system moving. As the water moves through your stomach and intestines, the body is better able to eliminate waste.

Some believe that drinking hot water is especially effective for activating the digestive system.

The theory is that hot water can also dissolve and dissipate the food you’ve eaten that your body might have had trouble digesting.

More research is needed to prove this benefit, though a 2016 studyTrusted Source showed that warm water may have favorable effects on intestinal movements and gas expulsion after surgery.

In the meantime, if you feel like drinking hot water helps aid your digestion, there is no harm in using this as a remedy.


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3. May improve central nervous system function

Not getting enough water, hot or cold, can have negative effects on your nervous system functioning, ultimately affecting mood and brain function.

Research from 2019Trusted Source has shown that drinking water can improve central nervous system activity, as well as mood.

This research showed that drinking water boosted participants’ brain activity during demanding activities and also reduced their self-reported anxiety.


4. May help relieve constipation

Dehydration is a common cause of constipation. In many cases, drinking water is an effective way to relieve and prevent constipation. Staying hydrated helps soften stool and makes it easier to pass.

Drinking hot water regularly may help keep your bowel movements regular.


5. Keeps you hydrated

Although some evidenceTrusted Source shows that cool water is best for rehydration, drinking water at any temperature will help keep you hydrated

The Institute of Medicine recommendsTrusted Source that women get 78 ounces (2.3 liters) of water each day and that men get 112 ounces (3.3 liters) daily. Those figures include water from food like fruits, veggies, and anything that melts.

You also need much more water if you’re pregnant or breastfeeding, engaging in strenuous activity, or working in a hot environment.

Try starting the day with a serving of hot water and ending it with another. Your body needs water to perform basically every essential function, so the value of that can’t be overstated.

How much water should you drink each day? Read more here.


6. Reduces shivering in the cold

A 2017 studyTrusted Source found that while the body’s natural response in cold conditions is to shiver, drinking warm fluids can help reduce shivering.

Subjects wore suits circulated with water that was a bit above freezing, then drank water at a variety of temperatures, including up to 126°F (52°C).

Researchers found that drinking the hot water quickly helped the subjects put less work into maintaining their body temperature. That could be handy, the study notes, for people working or exercising in cold conditions.



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7. Improves circulation

Healthy blood flow affects everything from your blood pressure to your risk of cardiovascular disease.

Taking a warm bath helps your circulatory organs — your arteries and veins — expand and carry blood more effectively throughout your body.

Drinking hot water may have a similar effect. However, there’s little research that this is effective.

As a bonus, warmth from drinking hot water or bathing at nighttime may help relax you and prepare you for restful sleep.



8. May decrease stress levels

Since drinking hot water helps improve central nervous system functions, you might end up feeling less anxious if you drink it.

According to a 2014 studyTrusted Source, drinking less water resulted in reduced feelings of calmness, satisfaction, and positive emotions.

Staying hydrated may therefore improve your mood and relaxation levels.


9. May help the body’s detoxification systems

While there’s no definitive evidence hot water has a specific benefit in this regard, a 2020 studyTrusted Source found drinking more water can help protect the kidneys while diluting waste materials in the blood.

And according to the Arthritis Foundation, drinking water is important for flushing out your body. It can also help fight inflammation, keep the joints well lubricated, and prevent gout.


10. May help relieve symptoms of achalasia

Achalasia is a condition during which your esophagus has trouble moving food down into your stomach.

People with achalasia have trouble swallowing. They may feel as though foods get stuck in their esophagus instead of moving to the stomach. This is called dysphagia.

Researchers aren’t sure why, but an older 2012 studyTrusted Source found drinking warm water may help people with achalasia digest more comfortably.

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What are the risks?

Drinking water that’s too hot can damage the tissue in your esophagus, burn your taste buds, and scald your tongue. Be very careful when drinking hot water. Drinking cool, not hot, water is best for rehydration


Generally, though, drinking hot water has no harmful effects and is safe to use as a remedy.


The bottom line

While there’s little direct research into the benefits of hot versus cold water, drinking hot water is considered safe, and can be a good way to make sure you stay hydrated throughout the day.

Getting into the habit of drinking hot water is easy. Try starting your day with a cup of boiled water, left to cool for a while. If you’re not a tea or coffee drinker, try hot water with lemon.

Add a light session of stretching to your routine, and you’ll feel more energized and better equipped to tackle the day.

If the taste of warm water doesn’t appeal to you, add a twist of citrus — like lemon or lime — to the beverage before you drink it.

Drinking warm water before bed is a great way to wind down after a busy day. Knowing about the health benefits will have you sleeping soundly.

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Here’s What Happens When You Don’t Get Enough Sleep, The Effects of Sleep Deprivation on Your Body (and How Much You Really Need a Night)

you eat well and exercise regularly, but don’t get at least seven hours of sleep every night, you may be undermining all of your other efforts.





And we’re not being dramatic! Sleep is crucial for our health — and many of us are lacking when it comes to it.

“First and foremost we need to make sleep a priority,” says sleep expert Michelle Drerup, PsyD, DBSM. “We always recommend a good diet and exercise to everyone, but along the same lines we recommend proper sleep as well.”

How much sleep do you actually need?

Everyone feels better after a good night’s rest. But now, thanks to a report from the National Sleep Foundation, you can aim for a targeted sleep number tailored to your age.


The foundation based its report on two years of research and breaks it down into nine age-specific categories, with a slight range that allows for individual preferences:

• Adults, 65+ years: 7 to 8 hours.
• Adults, 26 to 64 years: 7 to 9 hours.
• Young adults, 18 to 25 years: 7 to 9 hours.
• Teenagers, 14 to 17 years: 8 to 10 hours.
• School-age children, 6 to 13 years: 9 to 11 hours.
• Preschool children, 3 to 5 years: 10 to 13 hours.
• Toddlers, 1 to 2 years: 11 to 14 hours.
• Infants, 4 to 11 months: 12 to 15 hours.
• Newborns, 0 to 3 months: 14 to 17 hours.

Doctors have also found evidence that genetic, behavioral and environmental factors help determine how much sleep you need for your best health and daily performance.

But a minimum of seven hours of sleep is a step in the right direction to improve your health, Dr. Drerup advises.

What happens when you don’t get enough sleep?

Your doctor urges you to get enough sleep for good reason, Dr. Drerup says. Shorting yourself on shut-eye has a negative impact on your health in many ways:

Short-term problems can include:

• Lack of alertness. Even missing as little as 1.5 hours can have an impact on how you feel.
• Excessive daytime sleepiness. It can make you very sleepy and tired during the day.
• Impaired memory. Lack of sleep can affect your ability to think, remember and process information.
• Relationship stress. It can make you feel moody and you can become more likely to have conflicts with others.
• Quality of life. You may become less likely to participate in normal daily activities or to exercise.
• Greater likelihood for car accidents. Drowsy driving accounts for thousands of crashes, injuries and fatalities each year, according to the National Highway Traffic Safety Administration.

If you continue operating without enough sleep, you may see more long-term and serious health problems. Some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke. Other potential problems include obesity, depression, reduced immune system function and lower sex drive.

Chronic sleep deprivation can even affect your appearance. Over time, it can lead to premature wrinkling and dark circles under your eyes. There’s also a link between lack of sleep and an increase in the amount of the stress hormone cortisol in your body. Cortisol can break down collagen, the protein that keeps skin smooth. In other words, a lack of sleep could mean more wrinkles!

How to sleep better

If you’re experiencing mild, occasional problems with sleep, try these simple strategies from Dr. Drerup.

1. Treat getting enough sleep as if it is as important as taking medicine

With all the demands on our time every day, you might put a good night’s rest at the bottom of your priority list. But Dr. Drerup says we need to schedule adequate time for sleep.

“It’s very easy to stay up late and burn the candle at both ends,” she says. “However, when you do that, you quickly run into a problem of dealing with sleep deprivation.”

2. Keep a consistent wake time

Wake up at the same time every day, including weekends or days off. Waking at the same time every day actually helps you sleep better at night. A fixed wake time helps build a strong desire for sleep throughout wakefulness. This sleep drive gradually builds, and shortening it by sleeping in will make it harder to fall asleep the next night. Sleeping in on the weekend makes it much more difficult to wake up earlier on Monday morning.

It’s also important to do some relaxing activity, recommends Dr. Drerup, like taking a warm bath or reading a book before bedtime. By making these activities part of your bedtime ritual, you can train yourself to associate these activities with sleep. This association will help you move more easily into slumber.

3. Put away the smart phones and tablets

Electronic devices keep your mind humming — and far from the relaxed state you need to achieve before bedtime. Dr. Drerup advises it’s a good idea to put away devices like smart phones and tablets at least one hour before bedtime.

4. If you do wake up during the night, avoid looking at the clock

“The minute you look at that time it’s not just looking at one number,” Dr. Drerup says. “You start mental calculations, you think about how long it’s been since you’ve been in bed and what you have to do the next day. And before you know it, a long time has passed and that cuts into your sleep time.”

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વાંચો સંપૂર્ણ ટીપ્સ ગુજરાતીમા

Make time for down time

“In our society, nowadays, people aren’t getting enough sleep. They put sleep so far down on their priority list because there are so many other things to do — family, personal stuff and work life,” Dr. Drerup notes. “These are challenges, but if people understand how important adequate sleep is, and how to sleep better, it makes a huge difference.”

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Let us know what can be done to keep the heart healthy

Let us know what can be done to keep the heart healthy

Without the heart we cannot imagine our life beating non-stop from birth to death but we often do not care for the safety of this organ. Whenever there is a problem in the heart, it gives some warnings or signs that need to be heeded.







Protect your heart from these diseases

If you also wish you were not at risk for diseases such as heart attack, coronary artery disease or triple vessel disease, it would be appropriate to start taking care of the heart from today, there are some precautions to be taken for this.



Measures to prevent heart attack

• Check your weight regularly and don't let it increase unnecessarily
• People who are obese and focus on regular exercise
• Eat as much healthy food as possible in your daily diet
• If you suffer from high blood pressure, reduce your salt intake.
• Drinking too much coffee also raises blood pressure which is not good for the heart.
• Patients with diabetes have a higher risk of heart disease.
•  not take any medicine without doctor's advice
• Get checked immediately if your heartbeat is irregular while walking or running.
• Avoid oily foods as much as possible.

અહીંથી વાંચો સંપુર્ણ ગુજરાતી માહિતી રીપોર્ટ


Physical activity required

Physical activities along with a healthy diet are very important to keep the heart healthy. Otherwise your body fat is not easily reduced and the stomach starts to swell.

Cigarettes do not consume alcohol

There are some bad habits that ruin our health. Most young people have become addicted to cigarettes and alcohol. Which is having a very bad effect on heart health. The sooner you get rid of these things the better.

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