Sleep is when magic happens to your body. The magic that we are referring to is, repair, recovery immunity building,establishing blood pressure,improving heart function,detoxification,hormonal balance,mild healing,muscle growth and so much more….. Make sure to get enough snooze this time in the season. When do wounds heal and develop a scab? During sleep. When do muscles grow? During sleep. Why do we wake up with a foul smell in our mouth, dirt between our eyes and pee warm,dark yellow urine? Because our body has detoxed itself during sleep. This speaks a lot on how sleep is necessary for growth,healing,and detoxification. Sleep is a basic need and inbuilt part of our life and there is no denying that it is super important for overall health and well-being. No number of drugs,caffeine or technology can ever do what natural sleep and rest can do for our body and mind. Every living being needs downtime,rest,recovery,sleep to repair, refresh,rejuvenate,restart,else it burns out very fast. Sleep is also the deepest meditation known to us. But a question that often pops up is; how much should one sleep? Well, there is no magic number for that. The 7-8 that’s usually recommended is useless if you haven’t had quality sleep during those hours. By quality, we mean- deep sound sleep. Sleep is a 5-stage cycle process. While each stage of sleep serves a unique restorative function for the body, stage 3 and 4 are the most common healing. This is exactly when magic happens. Unfortunately, not many of us sleep so deep. Our brains and body are overly stimulated through artificial light, gadgets, social media, alcohol and smoking, which is why even 18 hours of sleep sometimes doesn’t feel enough. On the other hand, sometime even 5-6 hours of sleep is enough for the body and we wake up feeling absolutely recharged. Thus, it is not about how much you sleep, but how well you sleep. Some of the best ways to determine your quality of sleep are; Low energy levels,feeling lethargic and low the next day. Previous days soreness that hasn’t healed. Unexplained cravings that are mostly around coffee,sugar and junk foods. Bigger appetite and lack of satiety. Brain fog and indecisiveness.
Has this ever happened to you- you wake up ion the morning with a distinct puffiness where there wasn’t puffiness before…..a belly that may look rounder or a face that may look fuller, but you can’t figure out why? Or it’s the end of the day and you’ve come back from work and are about to change into your clothes for the night, and you do a double take. Did your shirt fit that snugly when you left? No, it didn’t. Something has changed. And it’s you. While bloating may be more common than you think,it’s also easier to get rid of than you think. There are two main kinds of bloating, and it depends on two things; what you did the day before, and what you did on the day itself….? YOU WAKE UP BLOATED If you wake up feeling bloated in the morning,it means your body is retaining water,and this could be usually due to something you did or didn’t do the day before,you drank too much coffee or aerated drinks,you drank alcohol , consumed excess salt or didn’t get enough water. Coffee or anything with caffeine, and alcohol,dehydrates your body as much as not drinking water does. When your body senses it’s not getting enough water, it panics and hangs on to whatever little you give it- thinking you’ve forgotten about hydrating it. Lack of sleep could also lead to bloating, as can PMS or being on your period. YOU SLEEP BLOATED This is the kind bloating that happens on the same day, and could be due to many reason like- Drinking tea with milk on an empty stomach first thing in the morning . Drinking aerated beverages . Eating pulse ,dairy products or grains that don’t suit you. Gorging on food packed with extra masalas /excess oils. Eating too much. This is the build-up that many associate with gas. It enters your bowels when bacteria in your large intestine try to break down undigested foods that it couldn’t in your small intestine. Certain foods are simply harder to breakdown. Avoid foods that you think make you gassy, drink anywhere between 8-12 glasses of water a day, get your eight hours of sleep ,and eat small frequent meals.
It is very important to have a check of the air quality inside our workplace or our homes because we spend most of our time residing in either. A typical home has lots of different sources of pollution;heating,cooking,cleaning,smoking,perfumes and furnishings. Even the simple act of moving about stirs up particles. Demands to improve the energy efficiency to buildings comes with the concern that more airtight homes could have an adverse effect on indoor air quality. Very polluted air is infested with large concentrations of PM2.5, carbon dioxide and harmful gases,with long-term health implications. The CO2 concentration of a typical air-conditioned closed-door bedroom used by two people peaked at about 3000ppm. This is almost five times the permissible limit,and people breathe this air all night. HOW TO FIX IT- Indoor House plants not only serve as great home decor,but they also have the ability to remove indoor toxic pollutants such as benzene and formaldehyde. One can also have a kitchen garden or a small garden space by the windows that eliminates the harmful elements present in the air giving way to fresh air. Rather than buying plastic products,opt for recycled ones that are now 100% organic. Encourage everyone to consume limited sources of energy. Turn off electronic devices when not in use, switch off lights,ac’s and fans when not in the room. Maintain indoor humidity below 50% to prevent mold growth. Remove carpets. Remove shoes at the door. Avoid smoking indoors. Minimize air freshener use. Fix water levels. So this concludes that the quality of indoor can be 2-5 times more polluted than the worst outdoor air. 60% of indoor air quality issues are related to ventilation. .
If the current world of ‘healthy hedonism’ has overwhelmed you,it can regards for feeling the goodness. Especially for the once who have taken up punishing exercise regimes and diets that hurt the body and strain the mind. Many people believes in making physical and sustainable lifestyle. The wellness entrepreneur talks about the latest revolution in the industry; doing what makes you feel good……because wellness is about finding what brings you joy- and shouldn’t feel like a chore. If we stick to routines that give us joy, and pursue habits according to our body’s ability , we will be consistent. Wellness has more to do with an internal balance shift- physical,emotional and social. The process of achieving it should ideally be gradual. The new science of wellness talks against harsh regimes. Many health coaches believes to achieve a wellness approach to understand what works best for you. If you are not a gym lover, pushing yourself to become one may end up in being a task in itself,leaving you unhappy. You will eventually discontinue , then stress about not being able to follow a strict regimen, adding to your unhappiness quotient. TIPS FOR A SUSTAINABLE WELLNESS ROUTINE- Try the 80/20 rule. Practice the healthy routine 80% of the time and allow yourself a few indulgence 20% of the time. Add exercise to your daily activities outside the gym. Ditch unrealistic goals. Give up unhealthy habits gradually. Don’t do anything drastic. Plan to succeed in your wellness goals. Don’t overdo anything. Appreciate small win. Avoid behaviors that rob you of your energy.
A normal healthy heart is a strong,muscular pump, a little larger than a fist. With heart failure , the heart muscle becomes too weak or too stiff to work properly. The heart cannot pump efficiently enough to meet the body’s need for blood and oxygen. HOW TO KEEP YOUR HEART HEALTHY?- SLEEP- The heart is a muscle that needs recovery. It heals and recovers when we sleep. Sleeping less creates unnecessary stress on our heart,increases inflammation,spikes up blood pressure and makes heart beat irregular. Additionally,lack of sleep can cause lack of motivation to work out,cravings for sugar,coffee and food. EMOTIONS- Negative emotions like anger,jealously,hatred,guilt your heart your heart,while positive emotions like happiness,gratitude,boost heart health. PHYSICAL ACTIVITY- Sitting is the new smoking. The more you sit the unhealthier your heart is going to be. It doesn’t matter if you work out one hour in the gym and you are going to be sitting for the next nine hours. This is called a sedentary active. MAKE THESE CHANGES- Swap refined oils with cold pressed,unrefined oils- refined vegetables oils are rich in omega 6^fatty acids. Omega 6 is harmful to health as it causes inflammation and oxidation stress in the body. It is also important to focus on the right quantity of refined oil as excess can be harmful. Make pranayam a habit- one deep inhale and deeper exhale helps drop your blood pressure a notch. It is one of the most powerful ways to manage high BP, both systolic and diastolic values. Introduce heart healthy fats- desi ghee, coconut oil,egg yolks,walnuts,flax seeds,chia seeds,sunflower seeds,almonds and other cold pressed oils are good for you in the right quality and quantity. Pass the salt shaker- refined varieties of salt can lead to inflammation in the body. Switch to pink or rock salt,but under complete medical supervision,especially if you are a kidney patient. Fix low vitamin D levels– the UV rays of the sun interact with cholesterol in our body to make vitamin D .so if you have low cholesterol levels, chances are you are also vitamin D deficient. At the same time,if you have low vitamin D levels, your liver gets a signal to produce more cholesterol because your body wants to naturally increase vitamin D levels. So,boost vitamin D levels if they are below normal.