Tag: health

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FEATURE Health Woman

Diets that don’t work for women

Whether we want to accept it or not, biologically men and women are very different. One of the important differences is in the way men and women use and store fat. Men on average have about 3 per cent essential fat as part of their composition – women have 12 per cent…reports Asian Lite News

Essential fat is a percentage of total body fat mass that is necessary for insulation, protection of our vital organs, vitamin storage and building key cell messengers like steroids that are necessary for effective cell communication. Without this fat, the body does not function properly and our immune and neurological systems get affected.

Women have four times as much essential fat. Stored fat in women is actually beneficial to overall health. A baseline of 12 per cent of essential fat protects women from type two diabetes and even heart disease. This is important to understand because:

It helps with expectations and goal setting when you choose weight loss programmes:

Striving for 20 per cent body fat is unhealthy

There are three popular diets in the world: Keto Diet, Intermittent Fasting, and GM Diet. Unfortunately, these diets are not helpful especially for women who are thinking of significant weight loss (more than 15-20 kgs) and maintaining it permanently.

Let’s look at these diet plans in detail:

Keto Diet: The ketogenic diet is a low carb, high-fat diet. Restricting carbs and increasing fat intake can lead to ketosis, a metabolic state in which your body relies primarily on fat for energy instead of carbs. “Women’s bodies always resist losing fat as it is essential for pregnancy and lactation, and it’s essential.”

Carb intake in the keto diet is typically limited to fewer than 50 grams per day, which can cause shock to women’s bodies. When the carb quotient depletes, it switches to ketones and fat for fuel at the start of this eating pattern, women’s brain and metabolism starts resisting fat loss. It results in a complete imbalance leading to hormonal and metabolic changes. Also, Keto-type diets usually work only for a short term and can have side effects such as headaches, dizziness, fatigue, nausea, and constipation.

Further, most of the initial weight loss is water weight. Once the body enters ketosis, we begin to lose muscle, become extremely fatigued, and eventually enter starvation mode which actually makes it even harder to lose weight.

ALSO READ: Prolonged sitting leads to health issues

A keto diet does more harm than good to the majority of women especially if they have any underlying medical conditions like PCOS, Irregular menses or Infertility.

Intermittent Fasting: Fasting is a practice that involves completely abstaining from eating or avoiding certain foods for a fixed period. In recent years, intermittent fasting has become increasingly popular with people looking to lose weight.

During studies, it was found that although intermittent fasting produced favourable results in people who were overweight or obese, women who tried it, had the following negative effects:

Severe mood swings

Extreme hunger

Low energy/fatigue

Obsessive thoughts about food

Overeating on days without restricted calories

Depression

Anger

Most women exhibit such behaviours in the first few weeks of intermittent fasting. It is also observed that by restricting calorie intake in this manner, it may interfere with their menstrual cycles.

GM Diet: The GM diet aims to help people lose weight by focusing on a specific food or food group each day for a week. The GM diet consists of a 7-day meal plan. Each day focuses on a specific food or food group.

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Although the idea of substantial weight loss within a short period may seem attractive, the GM diet does come with risks which are:

Lacks vital nutrients: Women following the GM diet may not get enough of certain important food groups, such as healthy fats and protein. This diet may also lack essential vitamins and minerals that come with eating a wide variety of healthful foods.

Short-term weight loss: The GM diet is not a sustainable long-term weight-loss strategy. A woman may regain weight once they stop following the diet. One reason for this is that the diet does not necessarily teach techniques for healthy cooking or eating which is essential for long-term weight maintenance.

Other risks which are very common and can be aggravated in women in a few weeks include dehydration, headaches, fatigue, muscle weakness and inability to concentrate, In a nutshell, balanced calorie intake – macronutrients like carbs, proteins, fats, and micronutrients like vitamins and minerals which are essential for pregnancy, lactation and overall health of the women. Hence, eating a balanced meal during weight loss is advised.

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India News Lite Blogs

Women living in Uttarakhand forests demand healthcare

For the same reason, ASHA workers, who play an important role in implementing the health-related schemes in rural areas, don’t visit these communities, Hamza alleges…reports Varsha Singh

After resisting institutionalised healthcare for centuries, some women from Uttarakhand’s nomadic Van Gujjar community seem to be opening up to it. They would also like to train as community health workers under the Accredited Social Health Activist (ASHA) programme, which aims to provide healthcare to marginalised communities such as the Van Gujjars, who stay in forests.

Van Gujjar Tribal Youth Organisation has picked up this slow but emerging sentiment during their field interactions. “Their main concerns are the safe delivery of the baby and their vaccination later on. Instances of people getting hurt during the felling of trees have also necessitated hospitalisation,” says Meer Hamza, president of this youth organisation.

Traditionally, the women from the community would double up as midwives and deliver babies at home. But the changing forest use has affected their lifestyle in recent years and given rise to health complications among menstruating girls and pregnant women that warrants the attention of the formal healthcare system, of which they have nothing to speak of.

Add to this, they don’t get to access the healthcare schemes. Hamza explains why, “Since a majority of the community lives in temporary settlements in the forest, they don’t have land documents, most don’t hold a ration card, and they are not part of the gram panchayat. Now since the government schemes are implemented via gram panchayat, they miss out on vaccination drives for their children and fail to obtain their birth certificates.”

For the same reason, ASHA workers, who play an important role in implementing the health-related schemes in rural areas, don’t visit these communities, Hamza alleges. The apathy doesn’t end here. “Since the Van Gujjar women aren’t regularly monitored by ASHA workers, government doctors often refuse to treat them and send them to private hospitals instead. Delays such as these have caused the death of infants and new mothers in a few cases,” he claims.

Contrary to Hamza’s claims, Sujata Singh, deputy director, Women Empowerment and Child Development, Uttarakhand, said that ASHA workers visit the Van Gujjars regularly for the checkup.

Hamza feels the only way the Van Gujjar community will lap up the formal healthcare is if some of their own women become ASHA workers. “They feel hesitant to talk to women from outside their community, also because of the language barrier,” he shares what these women have told him in the past. The existing midwives, who are well-versed the traditional medicine, should be the first ones to go up for the ASHA training, he suggests.

However, Tarun Joshi, president of Van Panchayat Sangharsh Morcha in Uttarakhand, says, “We have been trying to increase the participation of the Van Gujjar women in the Van Gujjar’s meetings but they don’t leave their homes at all.” This, in turn, reduces their chance to access the social schemes that have been floated by the state government to promote institutional deliveries and neonatal care and reduce infant mortality rates.

These women prefer home birth and mistrust the modern healthcare. “It’s how we have lived our lives, inside the forests, for ages,” says Mano Bibi, a village elder. The younger Fatima Biwi echoes the views: “We feel safe when our child is delivered in our home. Only when the complications arise do we go to the hospital.” The 30-year-old recalls the time when she took her five-year-old daughter, who is sick with a blocked artery, to hospitals in nearby Rishikesh and Dehradun but the visits didn’t help much.

However, Dr Anupa Lal, a Dehradun-based gynaecologist, sounds a word of caution against home deliveries. “Since delivery is a complicated process, improper techniques used in home deliveries can cause arterial blockages, affect the development of the brain and even lead to cerebral palsy.”

Since this forest-dwelling community is stuck to their old beliefs, Hamza feels they need to be sensitised about their healthcare rights and amenities through workshops and the government needs to do more. “We had written a letter to the state education department to open an anganwadi centre [which looks after the basic health and child care in villages] two years ago but nothing has moved,” Hamza shares. But Singh defends this, saying, “the state provides anganwadi centres in areas with more than 200-300 residents, but the Van Gujjar community lives in small numbers.” Joshi feels a lot of these healthcare problems can be resolved by reclassifying the Van Gujjars as a Scheduled Tribe from the current Other Backward Class status. “The Bhotia tribe in Uttarakhand gained a lot from the ST status,” he makes his case while signing off.

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Health Lite Blogs

Prolonged sitting leads to health issues

More than two-thirds of the more than 500 individuals who took part in a study conducted by Godrej Interio’s Workspace and Ergonomic Cell said they spent close to nine hours sitting…reports Asian Lite News

The Covid-19 pandemic has forced most of us to work from home for a large part of the last two years. While there have been pros to it, it has also brought along its fair share of challenges. One of the biggest has been the lack of adequate office infrastructure in our homes.

Our homes were naturally not kitted out to double up as offices. While some of us have been able to invest in ergonomic office furniture, many of us have simply lacked the space to create a home office set-up. As a result, we worked sitting on floors, from our couches or even sprawled out on our beds.

This, combined with the sedentary lifestyles the pandemic forced upon us, has taken a toll on our health. Just as we became well-versed with the ins and outs of epidemiology, so too did awareness about musculoskeletal diseases (MSD), incorrect postures, backaches and stiff necks increase.

In fact, conversations about healthy ergonomics have very much entered the post-Covid-19 medical mainstream. Just as offices are taking special care to sanitise workplaces and ensure social distancing as they prepare to reopen, so too must they invest in creating an active, ergonomic workspace.

More than two-thirds of the more than 500 individuals who took part in a study conducted by Godrej Interio’s Workspace and Ergonomic Cell said they spent close to nine hours sitting.

Prolonged sitting can lead to a whole host of health issues — from lower back pain and neck and shoulder complaints to joint compression, soft tissue injuries, muscular imbalances and reduced blood circulation.

In addition to personal health, long hours spent sitting also take a toll on organisational health as it can lead to lowered productivity. The Godrej Interio study, for instance, found that nearly a third of the respondents surveyed took leaves of between 1-3 days a year due to pain and body stiffness.

This is because the impact of MSDs can be widespread, acting as triggers for reduced sleep, poor quality of life and low self-esteem which compound to lead to reduced concentration and a lack of satisfaction at work.

Yes, offices have traditionally always been ‘sitting’ spaces. But as was the case on many fronts in the pandemic, its enforced pause has given us the opportunity to introspect and identify what we can do better and how.

And offices can certainly do ergonomics better. Alternating postures, alternating between sitting and standing, is the best solution in addition to mobility exercise to battle MSDs. But most offices aren’t equipped to allow employees to switch between sitting and standing.

Nearly two-thirds of those surveyed in the Godrej Interio study who regularly changed postures at work reported being free of MSDs compared to only 38 per cent who spent their working hours sitting.

But, only 10 per cent of companies in India are equipped with sit-stand desks.

At the same time, 57 per cent of the employees the study surveyed said they used storage cabinets as makeshift desks at which they could stand and work.

Reena Valecha, Principal Ergonomist — Workplace and Ergonomics Research Cell, Godrej Interio, said, “As much as MSDs and other discomforts have a serious impact on sedentary workers, they are largely ignored and not given proper thought. To promote the awareness and educate sedentary workers about alternate posturing at work, employers can install ergonomically well-engineered innovations like; Move-up desks by Godrej Interior for their employees’ well-being. This desk recognises the uniqueness of each person and facilitates fluid transitions between working positions through the use of its very own app. The app indicates the duration of time the user spends sitting or standing and triggers action accordingly while enabling the motion of the desk.”

Clearly, whether they are aware of the health benefits or not, employees prefer to switch between postures. Giving them an all-purpose desk, or sit-stand desks, which they can stand or sit at is an easy and effective solution for companies to implement.

Sit-stand desks are those whose height can be adjusted manually or electronically. Since they can be used for sitting or standing, they occupy the same space as any conventional desk and don’t need special areas designated for standing-only workstations. These desks have been proven to improve productivity, boost concentration and enhance creativity. As a result, employees are also likely to be happier at their work.

Since the pandemic, offices have begun to make significant efforts to look after the well-being of their employees. This includes measures to safeguard their mental health and obviously Covid-19 safety measures. What better time than now, then, to also take steps to ensure employees’ ergonomic well-being? It’s a change that’s long overdue.

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-Top News Africa News News

ADB Unveils Strategy To Create Health Infrastructure

African Development Bank Group approves historic health infrastructure strategy. Africa, needs around $26 billion in annual capital investments. As part of its health agenda, the African Development Bank has committed to investing $3 billion in Africa’s pharmaceutical industry over 10 years

The Board of Directors of the African Development Bank Group has approved its Strategy for Quality Health Infrastructure in Africa 2022-2030, a historic first for the Bank. The strategy was developed in response to a call by the Bank’s Governors for the institution to define its role in addressing Africa’s health infrastructure deficits, highlighted by the ongoing pandemic.

The strategy focuses on three categories of health infrastructure that match the African Development Bank’s comparative advantage, providing the flexibility to respond to the diverse needs of the Bank’s African member countries. It will be anchored in national health systems and sets out three cross-cutting themes: improved internet and communications technology connectivity, to strengthen health information systems and support innovation; promoting regional collaboration and harmonizing health policies and regulation; and policy dialogue and technical assistance.

 “We must give hope to the poor and the vulnerable, by ensuring that every African, regardless of their income level, gets access to quality health care, as well as health insurance and social protection,” Bank President Dr. Akinwumi A. Adesina commented.

The strategy is in line with one of the African Development Bank’s High 5 strategic priorities, namely improving the quality of life for the people of Africa. It also echoes the objectives of the United Nations Sustainable Development Goal 3 regarding good health and well-being, as well as the African Union’s Agenda 2063 plan to transform Africa into a global powerhouse. In addition, it forms part of broader efforts by the African Development Bank to expand access to healthcare on the continent.

The Covid-19 pandemic has further exposed shortcomings in national health systems in Africa, overwhelming testing and treatment capacity. In future, Africa’s growing population will place further strain on infrastructure. Health facilities are unevenly distributed, with major gaps in rural areas. Only half of primary healthcare facilities in sub-Saharan Africa have access to clean water and adequate sanitation and only a third have access to reliable electricity.

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Against this backdrop, a grossly underfunded healthcare system in Africa, needs around $26 billion in annual capital investments. As part of its health agenda, the African Development Bank has committed to investing $3 billion in Africa’s pharmaceutical industry over 10 years. The Bank also launched a multibillion dollar Covid-19 Response Facility to support its regional members through the pandemic.

 “The three pillars and crossing cutting themes give the Bank the flexibility to respond to the diverse needs of different regional member countries in a more impactful and sustainable manner,” said Dr. Beth Dunford, the Bank’s Vice President for Agriculture, Human and Social Development, welcomed the Board’s approval of the Strategy. “The Quality Health Infrastructure for Africa Strategy sets out how the Bank will build up and consolidate its comparative advantage in health infrastructure and contribute to improving the quality of life for the people of Africa,” she added.

The Strategy was overwhelmingly endorsed via a series of consultations, including with health ministers of the Bank’s 54 regional member countries, development partners and civil society.

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Health Lite Blogs

Pointers to keep in mind to avoid prenatal infections

Take vitamins prescribed by the doctor: You will have to do so as per the instructions of the expert. Stay in touch with the doctor if you have any doubts or queries…writes Sukruta Mokadam

Prenatal infections are common in women, which is why it is critical to keep every detail in mind. Before becoming pregnant, a woman should ensure that she is immunised. Prenatal infection prevention is critical for both the baby’s and the mother’s health.

Here are some more pointers to keep in mind:

Hand washing: After using the restroom, before handling food, blowing your nose, touching your pet, or touching any dirty object washing hands can all help to keep germs at bay.

Personal items: Avoid sharing personal items with anyone.

Clean your fingernails: To avoid infection, remember to clean your fingernails, between your fingers, and around your wrists.



Influenza (flu) vaccine: Women who are pregnant should get the influenza (flu) vaccine. Vaccines will protect the mother from contracting a vaccine-preventable disease and will reduce the risk of exposure to the baby. Some vaccines cannot be given directly prior to or during pregnancy, consult with your doctor about vaccines.

Get tested for sexually transmitted infections (STIs): It’s essential to understand if you have an STI when you’re pregnant, as it can take a toll on you and the baby. If you do test positive for an STI, speak to your doctor about what you can do to safeguard yourself and the baby. Some STIs are treatable while you’re pregnant.

Avoid people who have an infection: Maintain a safe distance from anyone who has one of these infections or has failed to get vaccinated before pregnancy. During the COVID-19 pandemic, wear a mask, avoid crowds, and practise social distancing. Try to disinfect frequently touched surfaces, avoid going to crowded places, sanitise your hands, and do not be around sick people.

Take vitamins prescribed by the doctor: You will have to do so as per the instructions of the expert. Stay in touch with the doctor if you have any doubts or queries.

Avoid Unpasteurized (Raw) Milk and Foods: You should avoid unpasteurized milk and foods because they are high in bacteria.

Go for check-ups and follow-ups: You will have to schedule regular appointments and also go for follow-ups. Doing so can help you stay informed regarding your health.

(Dr. Sushruta Mokadam, Senior Consultant Obstetrician & Gynecologist, Motherhood Hospital)

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Africa News Health News

6 African countries to be part of WHO’s mRNA vax tech project

6 African countries to be part of WHO's mRNA vax tech project

The ultimate goal is to extend capacity building for national and regional production to all health technologies…reports Asian Lite News

Egypt, Kenya, Nigeria, Senegal, South Africa, and Tunisia are the first six countries that will receive the technology needed to produce mRNA vaccines in the African continent, the World Health Organization (WHO) has announced.

The global mRNA technology transfer hub was established by the WHO in June, last year, to support manufacturers in low-and middle-income countries to produce their own vaccines, ensuring that they have all the necessary operating procedures and know-how to manufacture mRNA vaccines at scale and according to international standards.

While the hub is primarily set up to address the Covid-19 emergency, it has the potential to expand manufacturing capacity for other products as well, putting countries in the driver’s seat when it comes to the kinds of vaccines and other products they need to address their health priorities.

“No other event like the Covid-19 pandemic has shown that reliance on a few companies to supply global public goods is limiting, and dangerous,” said WHO Director-General, Dr. Tedros Adhanom Ghebreyesus at the European Union – African Union summit in Brussels on Friday.

“In the mid-to-long-term, the best way to address health emergencies and reach universal health coverage is to significantly increase the capacity of all regions to manufacture the health products they need, with equitable access as their primary endpoint,” he added.

Depending on the infrastructure, workforce and clinical research, and regulatory capacity in place, WHO and partners will work with the beneficiary countries to develop a roadmap and put in place the necessary training and support so that they can start producing vaccines as soon as possible.

The WHO mRNA technology transfer hub is part of a larger effort aimed at empowering low- and middle-income countries to produce their own vaccines, medicines and diagnostics to address health emergencies and reach universal health coverage.

ALSO READ: WHO lauds historic vaccine hub in South Africa

The initial effort is centred on mRNA technologies and biologicals, which are important for vaccine manufacturing and can also be used for other products, such as insulin to treat diabetes, cancer medicines, and, potentially, vaccines for other priority diseases such as malaria, tuberculosis, and HIV.

The ultimate goal is to extend capacity building for national and regional production to all health technologies.

Africa’s first Covid mRNA vaccine technology-transfer hub has been set up in South Africa, with participants including Afrigen, the Biovac Institute, and local universities.

Earlier this month, the researchers made microlitres of the vaccine based on Moderna’s Covid shot.

Moderna’s shot was chosen to replicate because more information on its development was available publicly, compared with Pfizer-BioNTech’s vaccine.

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Business

PSU non-life insurers not to hike staff health insurance premium

The companies in question are National Insurance Company, New India Assurance Company, Oriental Insurance Company, United India Insurance and General Insurance Corporation of India…reports Venkatachari Jagannathan

With wage revision not happening for the employees of government owned non-life insurers, the companies seem to have decided to provide a relief by not hiking the premium rates for the staff Group Mediclaim Policy for 2022-23, said a senior industry official.

The Group Mediclaim Policy for the staff and retirees of the five government owned non-life insurers expires on March 31 and has to be renewed for a year from April 1.

Similarly for the retirees, the companies not only retained the old premium charged but also decided not to recover the 12.75 per cent premium that was due on their Group Mediclaim Premium.

The companies in question are National Insurance Company, New India Assurance Company, Oriental Insurance Company, United India Insurance and General Insurance Corporation of India.

“Charity should begin at home. At a time when the health insurance business is unprofitable and the premium for the general public is revised upwards regularly, employees and retirees of government owned insurers should pay adequate premium for the risk covered,” the senior industry official told on the condition of anonymity.

“In the case of retirees, the amount foregone is paltry which they can very well pay up. At the top most bracket, say for Rs.50 lakh sum insured the 12.75 per cent premium amount foregone will be about Rs 4,000. It will be much lower for those who have opted lower sum insured,” the official added.

According to him, the policy is underwritten by insurers among themselves.

In a circular issued, the United India Insurance said The General Insurers’ (Public Sector) Association of India (GIPSA) board at its meeting held on 27.1.2022 considered the claims data for 2020-21 (Covid-19 year) and for the first three quarters of 2021-22 (Covid-19 second wave year) for the Group Mediclaim Policy of the staff and the retirees of the five insurers.

The GIPSA has decided that the companies shall renew the Group Mediclaim Policies for their staff and retirees at the premium rate that was charged in 2020-21.

Based on the claims experience, the premium on the Group Mediclaim Policy for staff and retirees were loaded by 47.75 per cent in 2020-21 and was continued in 2021-22.

It was decided in 2020-21, the 47.75 per cent premium loading for the retirees to be spread over three years – 25 per cent in 2020-21, 10 per cent in 2021-22 and 12.75 per cent in 2022-23.

The GIPSA board has advised the insurers not to recover the 12.75 per cent premium due from the retirees while renewing their Group Mediclaim premium.

According to the industry expert, instead of foregoing the 12.75 per cent premium, the correct way is for the companies to pay up the shortfall.

It may be recalled, in 2021 the GIPSA had allowed the reimbursement of the cost of one pulse oximeter per family under the group mediclaim insurance policy for the staff of five insurers.

According to GIPSA, the reimbursement of pulse oximeter cost is capped at Rs 2,000.

It should be noted that, for the general public policyholders, the cost of pulse oximeter is not reimbursable.

Physicians heal thyself is passe. Insurers reimburse themselves is the new phrase.

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Books Food Lite Blogs

Food is the first medicine to stay healthy

They say the book is for anyone who is looking to reset their food habits which are in sync with their own body, mind and health…writes Sukant Deepak

With the idea behind the book to present Ayurveda in a simplified, contemporary and relatable manner to ensure that the reader can incorporate Ayurvedic principles in their daily cooking and food habits to achieve optimum health, authors Dr. Asghar and Sonal Chowdhary say that this system considers food as the first medicine, and in these times of the Pandemic, it has become even more important to stay healthy.

The duo, whose book ‘The Ayurvedic Kitchen’ (Westland Publishers) recently hit the stands stresses that recent times have proven that the best defence against the virus is immunity.

“There is a lot of buzz, curiosity and a variety of readily available information on the internet regarding the same. People try different ways to boost their immunity but unfortunately, the information available on the web gives a blanket approach for everyone. With this book, we want the reader to have an individualised approach as per their own constitution and genotype (which they can know using the Dosha Quiz in the book ) and help them understand ways to include immunity-enhancing foods in their diet,” Dr. Asghar tells.

They say the book is for anyone who is looking to reset their food habits which are in sync with their own body, mind and health.

“It will be useful to ayurvedic consultants, nutritionists, dieticians, therapists, as they can guide their patients towards a healthier food approach as the recipes and food items scientifically connotes calories, effects on doshas, seasons and also their nutritional benefits,” says Chowdhary.

Both believe that contrary to popular perception, the young are getting more inclined towards natural ways of healing.

“Millennials are increasingly getting aware that natural forms of healing are better as they have minimal or no side effects. They are happiest when diseases are cured with fewer medicines or by practising proper diets or regimens,” asserts Chowdhary.

Dr. Asghar adds that when one looks at the pathology of diseases, many of them occur owing to incorrect diets and skewed daily regimes — something which Ayurveda sheds much light on.

“Well, the result of wrong eating habits are quite visible to everyone. Lifestyle disorders are on a rise and they are directly linked to incorrect eating habits. The result of these habits have started to build fear in most people and they have started taking more interest towards natural ways to combat the present condition.”

Chowdhary adds that fitness is becoming important for this experimental generation who are keen to try alternative natural ways and work more towards prevention than looking for cures.

The authors also say that in this time and age, it is paramount to think about the integration of different medical systems that can instrumental in making people healthier.

“This will definitely overcome the lacuna or limitations of all systems,” Dr. Asghar concludes.

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Lifestyle Lite Blogs

Scientific process of rest and recovery

Such free hobbies tend to keep your body and mind grounded and generate a sensation of rest. To some extent, meditation and yoga may also fall into this parlance…reports Asian Lite News

Rest has been termed a necessary factor for healthy function and life. However, if you are involved in intensive training, trying muscle building as a hobby or even simply coping with an illness, rest and recovery should become your focus.

Following a proper rest and recovery regimen allows you to recover faster, avoid muscle stress and injuries, and stay active for longer hours. Vijay Thakkar, founder, 48 Fitness shares five essential elements for the scientific process of rest and recovery:

The Sleep Rhythm: Sleep has been described and understood as an important element of rest and recovery. Though, it’s just not enough to sleep for eight-nine hours every day, the quality of sleep matters as much as the quantity. Some studies also point to a third angle in the equation – other activities.

The amount of sleep you need will depend on your lined up activities which require your complete focus and mental or physical strength. For instance, an athlete preparing for a competitive tournament should do well with a nine-hour sleep. However, an academic preparing for a competitive exam will do better with just seven hours.

So, your sleep patterns have to be personal depending on your age, occupation, and living environment. Idea is to ensure a high level of alertness, energy and focus while awake. Studies have also found napping to be a phenomenon to supplement your sleep deprivation.

Perceived Pleasure Activity – Hobby: Creative activities like painting, playing a musical instrument just for pleasure and activities like reading a book, walking in a garden etc. have been found to calm your mind and rejuvenate your energy.

Even for sportspersons involved in high-intensity physical activities, short periods of low-intensity exercise has been useful in improving muscle damage and recovery. More scientific definition classifies such activities as any activity which is simple to do, is different from your normal engagements, and you can start without pressure or time constraints.

Such free hobbies tend to keep your body and mind grounded and generate a sensation of rest. To some extent, meditation and yoga may also fall into this parlance.

Physical Stimulation: Physical stimulation has been an active way of removing inflammatory biomarkers and muscle damage indicators from the bloodstream of sportspeople. One of the oldest and most popular methods of physical stimulation is massage.

Massage has been the most effective method of aiding recovery in sportspeople. The use of massage therapies has been popular for chronic pain like headache, lower back, neck and shoulder pain.

However, evidence strongly supports massage therapy for recovery after a high-intensity physical workout. Other methods of physical stimulation include cold showers, stretching and water immersion.

Hydration: Stress induces a series of bodily functions which intensifies dehydration. Whether in sports or normal day to day functions, hydration plays an important role in replenishing the body and managing stress.

Under normal duress, while you are busy with work or handling daily challenges, forgetting to drink water also leads to dehydration. Not that it has a long-term effect but, it can add to your stress woes.

Staying hydrated will help you keep the cortisol levels in check. Cortisol is the chemical our body produces when under stress. Cortisol production drains the electrolytes from your body. Drinking adequate water helps maintain the electrolytes and reduce the negative impact of stress on your physical and mental capacities.

Nutrition: Nutrition is an obvious part of your overall health and an important element in recovery. But, rest? Does nutrition play a role in keeping you relaxed and rested? Turns out, it is not only important for replenishing the body, but it also affects your sleep quality.

Studies have associated high fibre, healthy fats, and vitamin-rich vegetables with good quality sleep. On the other hand, higher trans fats, sugar and non-fibre intake results in more waking bouts during sleep,i.e. low sleep quality.

Thus, fruits, veggies, high fibre foods, nuts and a smart mix of seeds and dairy are all necessary for the nutrients and rest that your body needs.

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Africa News Health News

Morocco extends health emergency until Feb 28

Morocco extends health emergency until Feb 28

The Moroccan government has extended the state of health emergency throughout the country until February 28, in a further attempt to curb the Covid-19 pandemic…reports Asian Lite News

The government’s spokesperson Mustapha Baitas announced the decision following the cabinet’s online meeting, adding that no decision yet was taken about the reopening of the country’s borders, reports Xinhua news agency.

The suspension of international passenger flights and the closure of Morocco’s borders came into force on November 29, 2021, to curb the spread of the new Covid-19 variant Omicron.

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Meanwhile, Morocco’s Health Ministry reported 5,560 new Covid-19 cases, bringing the total infections in the country to 1,120,087.

The North African country launched a nationwide vaccination campaign on January 28, 2021.