TIPS TO SLEEP WELL

Sleep is the healing phase for the body. Sleep is the time for regeneration, repair and growth.(for affects of less sleep refer to article: Sleep Well-Be in a happy frame of Mind)

"Lifestyle factors like stress, late night, addiction to internet and mobile phone are affecting sleep patterns"

People who are not able to sleep well-Insomniacs- often reach for sleeping pills and alcohol to induce sleep. This is only a short term solution, which adversely affects the body.

Lack of sleep decreases the levels of Serotonin, dopanines and other hormones in the body, leading to anxiety, stress and depression- related-illness.

SIMPLE EFFECTIVE WAYS FOR A GOOD SLEEP

1) The bedroom should be kept clean and quiet. "A bedroom is meant for sleep and intimacy, not to watch television, or surf the net." It is also not for eating and studying. The lighting, noise and temperature should be controlled to create an surrounding conducive for sleep. Try and make it a habit of having a fixed sleep and wake routine, by which the body's internal clock will be set, as well as it allows the body to fell more rested.

2) Exercise and yoga must be added to your daily routine to have a good sleep. The exercise must include cardiovascular and strength training. Exercise removes the sluggishness and improving the circulation of blood in the body. In cardiovascular exercise the heart beat rate gets an impetus. An half an hour regular raising of heart beat rate will improve sleep quality. Asana's helps in relaxing the muscles , lowers stress and improves the quality of air breathed in, all essential for a good sleep.

3) For a good sleep, care should be taken in what you eat also. Avoid caffeinated drinks and alcohol at night. Take foods rich in tryptophen- an amino acid- which increases Serotonin, the feel good hormones which induces a good sleep. Foods rich in tryptophen are beans, peanuts, milk and milk products, chickpeas. A glass of warm milk at bedtime, is essential for good sleep. Avoid heavy meals before sleep.

4)Chase away stress.(refer to article:Stress- A risk factor for CAD)

Try these without delay

UPDATE-8/10/2010
Stay slim with good sleep:
A study conducted by US scientists has found that a good night sleep can help you to stay slim.Volunteer's were allowed 8 1/2 hours sleep for a period of two weeks and for another two weeks period the time was reduced to 5 1/2 hours.
The study revealed that there was a loss of 3.1 pounds of fat and 3.3 pounds of fat-free body mass in the 8 1/2 hours sleep weeks.In the 5 1/2 hours sleep weeks the loss of fat was 1.3 pounds and fat-free body mass was 5.3 pounds.
So there was a similar amounts of weight loss but the proportion of fat loss was higher for the 8 1/2 hours sleep period.

Raghu Natrajan

SKIN CARE IN WINTER

Skin reacts to different weather condition and every one inclined to take care of the skin has to understand their skin type. The way you take care of the skin also differs, according to different weather conditions. In winter, due to low temperatures, low humidity and strong harsh winds  the skin gets depleted of its  natural lipid layer, which keeps the skin from drying out. The dry air from room heaters and other heating sources also suck the moisture out of skin. Due to exposure to cold winds, skin"s temperature goes down and so the blood vessels get constricted, thereby reducing the flow of blood to the skin, and sweat glands. This leads to reduced water content, leading to dry flaky skin and itching. Also people ,due to not being thirsty in winter, tend to consume less water which dehydrates the skin. So it is essential that skin care routine has to go along with seasonal changes. The moisture that the skin loses must be replenished. This habitual loss of moisture can lead to skin forming lines and wrinkles, the signs that we associate with ageing. Flaking of the skin is also possible.

There are some tips to keep the skin glowing even in winter. Eat a balanced diet, which includes vegs, fruits and fresh fish every day. Avoid coffee and alochol. Use a humidifier inside the house to keep the skin moist. Do exercise to sweat, which increases the blood flow to the skin and keeps it hydrate.

FOLLOW THESE:
a) Apply lots of moisturiser around the eyes, and immediately after your bath.

b) Drink lot of water regularly.

c)Protect lips with balm/gel, use sunscreen, wear gloves, scarves etc.,

d)Always remove make-up before bedtime.

e)Add mineral oil to your bath water.

d)Use homemade packs regulerly.



AVOID THESE:
1)Sitting for longhours under sun or in air conditioned rooms.

2)use soaps,scrubs ,etc.,

3)Use toners and astringent.

Raghu Natrajan

STRESS AND DIABETES

Stress can cause or worsen many diseases- diabetes is one of them. Stress raises blood sugar in diabetic patients.

STRESS AND BLOOD SUGAR LEVELS: Two main groups of hormones control blood sugar levels. Insulin, only member of one group, reduces blood sugar. The other group, such as cortisol and adrenaline, glycogen and growth hormones, called counter- regulatory hormones, opposes the action of insulin and as such raises blood sugar.
Stress plays a role in increasing the second set of hormones, particulary cortisol and adrenaline. If these remain on higher side for a long time, are responsible for development of diabetes in predisposed individual and worsens the ailment in a diabetic patient and should be kept in controlled levels. Reduction of stress often leads to dramatic improvement in diabetic condition.

Often individuals do not realise that they are under stress, even if they do, they try to deny it. The main approach to deal with stress is to adopt a change in the individuals mindset. One should accept a stressful situation as a challenge and not a threat. In fact a mild degree of stress will be impetus to a higher level of performance, but at the same time one should be also careful and alert to the sign and symptoms of it.

When one is under higher stress levels, he should not be satisfied with just treating it with medicine, but analyse the root cause of it. To this, use of stress management techniques like diet, exercise, meditation, yoga will be of great help. By this the root cause can be identified and corrected, by consulting a qualified clinical psychologist.
Stress nowadays has become unavoidable in these modern lifestyle.Following a healthy lifestyle with adequate exercise, correct diet and regular sleeping hours keeps one physically and mentally fit to face any stressful situation. A healthy social life is vital in reducing stress levels, which in turn reduces the risk of developing diabetes. All the more important is for a diabetic patient to learn to keep the stress under control, since it can play havoc with the management of diabetes, and at the same time take control of their condition.

Raghu Natrajan