According latest survey and some documents ~
Ahead of World Sleep Day on 16 March, Philips released the findings from its annual
global sleep survey which looked at what keeps people in 13 countries, including
India, from getting their optimal night’s rest.
The survey reviewed the sleep habits of 15,000 adults – from what they blame their
lack of sleep on, to what they feel after a bad night’s sleep, to what they do to improve
Here are the results of the survey.
While Indians felt they are missing on a good sleep due to distractions related to
technology, most of them also said they would not mind prioritising exercise over a
deep slumber. The report said 66 % of Indians feel exercise is a factor that impacts
health and well-being more than sleep.
DO INDIANS GET ENOUGH SLEEP?
THE WORLD IS LOSING SLEEP
'Why Are People Falling Short on sleep'
15,000 people across 13 countries blamed:
Health benefit of good night sleep
Sleep and a Healthy Heart
– Sleep rejuvenates the circulatory system and helps prevent heart disease. Getting between
seven and nine hours’ of sound sleep nightly helps keep blood pressure and cholesterol
levels under control.
Sleep Plays a Role in Preventing Illness
– Scientists have established a direct link between sleep and the immune system’s ability to
fight infection and disease. People who regularly get enough sleep are generally healthier
and less susceptible to illness. Those who do become ill often recover more quickly.
Sleep Helps Rejuvenates the Mind & Body
– Sleep is nature’s “time out” that gives the body a chance to recover from stress and strains
of everyday life.
Sleep Improves Stamina
– A Stanford University study concluded that football players who regularly go a good
night’s rest significantly increased their average sprint times, had more stamina and
suffered less from daytime fatigue. Tennis players and swimmers enjoyed similar
Sleep Improves Cognitive Function
– Sound sleep is known to improve short and long-term memory, rational thinking and
the learning & decision-making processes in people of all ages.
Sleep Promotes Healthy Growth in Children
– Hormones that promote normal growth in young children and teenagers are released
during sleep. That same hormone also repairs cells & tissues and builds muscle mass in
both children and adults.
Sleep Helps Lower Risk of Obesity
– People of all ages who sleep well are less prone to being overweight than persons
who are sleep deficient or sleep deprived.
Average Sleep Needs by Age
Age Hours Needed May be appropriate
Newborn to 3 months old 14 - 17 hrs 11 - 19 hrs
4 to 11 months old 12 - 15 hrs 10 - 18 hrs
1 to 2 years old 11 - 14 hrs 9 - 16 hrs
3 to 5 years old 10 - 13 hrs 8 - 14 hrs
6 to 13 years old 9 - 11 hrs 7 - 12 hrs
14 to 17 years old 8 - 10 hrs 7 - 11 hrs
Young adults (18 to 25 years old) 7 - 9 hrs 6 - 11 hrs
Adults (26 to 64 years old) 7 - 9 hrs 6 - 10 hrs
Older adults (65+) 7 - 8 hrs 5 - 9 hrs
Source: National Sleep Foundation
How does a lack of sleep effect us?
Many effects of a lack of sleep, such as feeling grumpy and not working at
your best, are well known. But did you know that sleep deprivation can
also have profound consequences on your physical health?
One in three of us suffers from poor sleep, with stress, computers and
taking work home often blamed.
However, the cost of all those sleepless nights is more than just bad
moods and a lack of focus.
Regular poor sleep puts you at risk of serious medical conditions,
including obesity, heart disease and diabetes – and it shortens your life
It’s now clear that a solid night’s sleep is essential for a long and healthy
Laughter is good for your health
Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and
stress, leaving your muscles relaxed for up to 45 minutes after.
Laughter boosts the immune system. Laughter decreases stress hormones and
increases immune cells and infection-fighting antibodies, thus improving your
resistance to disease.
Laughter triggers the release of endorphins, the body’s natural feel-good chemicals.
Endorphins promote an overall sense of well-being and can even temporarily relieve
Laughter protects the heart. Laughter improves the function of blood vessels and increases
blood flow, which can help protect you against a heart attack and other cardiovascular
Laughter burns calories. OK, so it’s no replacement for going to the gym, but one study found
that laughing for 10 to 15 minutes a day can burn about 40 calories—which could be enough
to lose three or four pounds over the course of a year.
Laughter lightens anger’s heavy load. Nothing diffuses anger and conflict faster than a shared
laugh. Looking at the funny side can put problems into perspective and enable you to move on
from confrontations without holding onto bitterness or resentment.
Laughter may even help you to live longer. A study in Norway found that people with a strong
sense of humor outlived those who don't laugh as much. The difference was particularly
notable for those battling cancer.
Physical health benefits of laughte
Lowers stress hormones
Relaxes your muscles
Prevents heart disease
Mental health benefits of laughter
Adds joy and zest to life
Eases anxiety and tension
What is LaughterYoga?
In the mid-1990s, the Indian physician Madan Kataria developed laughter yoga based
on the concept that voluntary laughter could provide the same health benefits as spon
taneous laughter. Soon after, laughter yoga spread worldwide, sparking the creation o
f Laughter Yoga Clubs where people would gather to practice.
Instead of using humor, laughter is initiated through creative exercise. Practitioners d
o not have to master any of the traditional yoga postures. They simply need to laugh
. As of 2011, more than 65 countries were home to over 8,000 laughter clubs.
Sebastien Gendry, CEO of the American School of Laughter, puts it in the context of la
ughter wellness. “Laughter is the tool. Yoga is the end.” He adds, “It’s not about happi
ness but finding meaning through practice and understanding that how we feel is a c
What is Obesity
Obesity is a medical condition in
which excess body fat has
accumulated to the extent that it
may have a negative effect on
health, leading to reduced life
expectancy and/or increased health
1. The golden rule of weight loss is never to skip breakfast. It is the most important meal of the day and helps
to provide a steady stream of energy all through the day. This, in turn, prevents unhealthy snacking.
2. To prevent obesity, there is no better option than physical exercise. Brisk walking is the best exercise to
begin with. As soon as you wake up in the morning, workout for at least 30mins to an hour. Burn up
unwanted calories by putting large leg muscles to work.
3. Honey is considered to be an outstanding home remedy. Make a mixture of two teaspoon of lime juice,
one teaspoon of honey, in a glass of water, add some pepper to it & have it regularly the first thing in the
4. Stop nibbling between meals. Train yourself to have less food. You will enjoy living on a reduced diet.
Instead of eating only 2 meals during the day like lunch & dinner, try to eat 4-5 more small meals spaced 2-3
hours apart during the day. This helps to increase the metabolic rate of the body.
5. Spices like ginger, cinnamon, black pepper etc. are good for losing weight. Drink ginger tea 2-3 times a
day. It is also a good remedy for obesity.
10. Cabbage is considered to be an excellent home remedy for obesity. Adding cabbage in a meal
would be the simplest way to fight with obesity. Raw or cooked cabbage inhibits the conversion of
sugar and other carbohydrates into fat. Cabbage has a great food value and can control obesity.
Adding cabbage in a meal would be the simplest way to fight with obesity.
6. Two teaspoon of lime juice added to water also helps in losing weight. Have it frequently. Drink a
glass of boiled water daily after every meal. It will also help you in naturally curing obesity.
7. Your diet should include green leafy vegetables, tomatoes and carrots. They are low in calories, but
high in vitamins and minerals and have real food value. Increase the quantity of fruits and vegetables
and low calorie foods that fill you up. Eat a tomato salad for breakfast. It can bring about fast weight
8. Try to eat 10-12 fully grown curry leaves every morning for 3 to 4 months. It may prove beneficial for
the obese in losing weight.
9. Take a handful of jujube or Indian plum leaves. It should be soaked overnight in water. You can
drink this water in the morning, preferably in an empty stomach. This treatment should be continued
for at least one month to achieve good results.
11. Taking whole grains like ragi can be helpful in decreasing the constant desire to eat, thus,
reducing the daily calorie intake. It has a low glycemic index and can help to suppress appetite.
12. Chew a thin slice of fresh ginger root a few minutes before meals. Or grate a little ginger, mix
with some lemon juice and salt, and eat a pinch or two.
13. Finger millet is an ideal food for the obese, because its digestion is slow and due to this, the
carbohydrates take a longer time to get absorbed.
14. Chutney of green mint with some simple spices can be taken with meals. Mint tea also helps.
Mint is very helpful in losing weight.
15. Make a mixture of 1/4th teaspoon powdered black pepper, 3 teaspoon lime juice and 1 teaspoon
honey in a cup of water. Drinking this for 3-4 months can help in losing weight.
O There are medications to treat obesity in the market. They are partially
effective in addressing the issue and have unavoidable side effects. This
further complicates the health status of obese people. Taking supplements
and diets can decrease the metabolic prowess of the body and can result in
weight gain on discontinuation of the said diet or supplements. It is for these
reasons we should opt for natural ways to deal with obesity.
O Taking home remedies can address obesity related issues without causing
any side effects. They are effective in their job because the ingredients of
these remedies do not contain any artificial chemicals. Home remedies for
obesity are cost effective and easily available in the kitchen. They do not pose
any threat to the natural functioning of the body. They do not require medical
supervision while they are taken. The benefits of these simple home remedies
are time tested too. The Internet provides a large number of reliable articles
on home remedies to treat obesity.
Some may think that playing sports can distract students from
schoolwork.Improving at a sport requires repeated learning and memorization,
honing these skill sets can carry over into other activities, like at academics,
work etc. Researches shows that sports improve Math skills in children. Also,
the determination and goal-setting skill sports required can be transferred to
Numerous studies have demonstrated the positive effects of playing sport on
academic achievement, in large part because of the positive influence of
identity formation and emotional development takes place here. Sports that
involve aiming and hitting skills, for example, tennis, badminton and
baseball help them to increase focus. They help to develop leadership
qualities and foster team spirit in kids.They involve in competitions, they
involve winning and losing. This exposes children to both aspects of life,
success and failure, and prepare them to accept both with a positive spirit.
Researches have shown that children and youth participating in sport,
when compared to peers who do not play sport, exhibit:
Self-knowledgeable and attain higher grades,
Self-esteem and confidence builder,
Stronger peer relationships and manage emotions,
More academically oriented friends and greater
More restraint in avoiding risky behavior and
Greater involvement in volunteer work with
Having your team depend on you can encourage you to show
up at practices and put in a greater effort preparing for
competition than you might on your own. Team sports are
good for learning accountability, dedication, and leadership,
among many other traits.
Athletes have to practice hard to reach an elite level. Success
is determined by the player's own desire to succeed, which
comes from a love of the sport and a vigorous team
work. Putting it all together by playing a sport is a winning
Playing sports is very beneficial for the development of social skills.
Sports teach you to interact with people, communicate with them
and collaborate as a team.
Sports build a competitive spirit in children and teach them to be
participate irrespective of whether the result is success or failure.
Sports foster collective thinking and harness your planning and also
The most important benefit of sports is the sportsman spirit they
inculcate. Sports help you become more positive and stronger.
Winning a game gives you a sense of accomplishment, which
boosts your confidence further.
Exercising is a natural way to release stress. Research on the role of
exercise confirms that it improves mood and alleviates many forms of
depression, and also having teammates can provide a support system.
According to the American Council on Exercise, electrical activity that’s
recorded in tensed muscles shows a decrease after a workout. Medical
researchers also report noticeable drops in individual cases of hyperactivity
and jitters in the aftermath of exercise.
Taking up a sport can relax blood vessels, reducing heart rates and blood
pressure that often accompanies worry. The fight-or-flight response in
challenging situations can cause a buildup of stress and glucose in the body.
The American Diabetes Association recommends taking up a sport to help
your body more effectively process the tension.
Improves Quality of Life
Playing sports reduces the risk of osteoporosis and prevents bone loss.
Sports benefit cardiovascular health. Research has shown that physical
movement can affect the brain’s physiology by increasing cerebral capillary
growth, blood production of neurotrophins, growth of nerve cells in the
hippocampus, flow, oxygenation, neurotransmitter levels, development of
nerve connections, density of neural network, and brain tissue volume.
These changes are associated with improved attention, improved
information processing, storaging and retrieval, enhance coping with
positive affect and reduce sensations of cravings and pain.
Youth sport stresses on not only learning the important life skills of goal
setting, but also time management combined with enjoyment. And also
development of a strong sense of morality and the development of an
appreciation of diversity.
Playing a sport will boost self-esteem, participating in any sport can
protect young athletes against social isolation. Sport provides an
opportunity for children and youth to engage in valuable and positive
relationships, to safely navigate and negotiate between right and wrong as
they learn to interact with peers and adults. Youth involved in sports is
more “psychologically resilient”.
Life skills such as goal setting, persistence, teamwork, perseverance and
character development may transfer from sport to academics, family life,
and work. Adults recognize many positive benefits of sport to society.
Eight out of ten adults agree that sport provides a source of fun and
enjoyment and can reduce youth crime and delinquency.
The plant kingdom have shown immense connecti
vity with the animal world. Therefore it can be
widely seen that the chemicals released by plants
can be used to treat sick human beings.
Natural or herbal medicine are based on
historical or cultural traditions rather than on
scientific evidence. This field of medicine is
different from the conventional allopathic treatment
Plants defend themselves from a wide variety of
predators such as insects, fungi and herbivorous
mammals by their ability to synthesize chemical
compounds against attack. By chance, some of
these compounds, whilst being toxic to plant
predators, turn out to have beneficial effects
when used to treat human diseases.
However, adulteration or lack of knowledge of
understanding of a particular plant have led to
adverse reactions that are sometimes life
threatening or lethal.
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