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Motherhood is a rich and fulfilling journey. Multitasking is often a necessary part of motherhood, but it can be stressful at times. According to a 2019 Oxfam survey conducted in India, Indian women spend 312 minutes a day doing household chores and raising children. This is accelerated by a pandemic in which women try to do different jobs at the same time. According to a survey of working women in India, 47% experience increased stress and anxiety during a pandemic. The stigma surrounding mental illness and maternal health problems discourages women from seeking medical assistance.

Many mothers manage various responsibilities. Our culture expects mothers to raise families as if they don’t have careers and work as if they don’t have children. As working mothers strive hard to balance their day, they are often left exhausted by these conflicting expectations. Sleep deprivation is another common problem faced by mothers that contributes to sadness, anxiety, tension, panic attacks, and other illnesses. Mom guilt begins during pregnancy and intensifies as friends, family, and the media focus on perceived defects in parenting. It is time to talk about the importance of mental health in mothers, support them, and encourage them to speak up and seek professional help.

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How mothers can support their mental health?

Mothers go through a massive change in their identity when they have children. Many experience significant changes in their career, hobbies, interests, social connections, and overall lifestyle. Society sets unrealistic standards of perfection for mothers which may lead to mental health concerns. It is time for mothers to take care of themselves and prioritize their mental health. Follow these health tips to support your mental health better:

Reset your expectations
The influence of social media pressurizes many mothers to be best at everything. It is important to set your own standards of what a “good mother” is and work towards that each day. Don’t set unreal expectations for yourself.
Exercise regularly
Even 15 minutes can do wonders in terms of how you feel about yourself and helps boost your mental health. Include a meditation routine also.
Don’t try to do it all
It is essential to learn to say no and set your priorities right. One cannot please everyone and that is true for mothers too.
Connect with other moms
Networking with other moms and joining social media communities is really helpful. It helps with immense emotional support and makes you realize that you are not alone.
Rediscover your hobbies
Immerse yourself in creative activities. Pursue a hobby that you enjoy or learn something new.
Spend me-time
Dedicate a time for yourself every day. Allow yourself to take 30 minutes to sip tea or coffee, watch a TV show you love, or read a book.
Start journaling
Express yourself in a gratitude journal and acknowledge all the good things in your life. Write down about all the things that are positive and give you resilience.
Self-care is essential for mothers for themselves and their family. Researchers suggest that emotionally strong and secure moms are more likely to raise children who are less aggressive, more self-controlled, and more likely to do well academically.

Women health care at Crystal Diagnostic Center

Women are routinely screened for postpartum depression after childbirth, but as life continues mental health matters often tend to be ignored. Timely therapy and counselling and diagnosis can help empower mothers to cope better with stress and manage their life. At Crystal Diagnostic center, we have Women Health Packages and Consultancy services. You can connect with us or visit us to learn more.

Hi Everyone, Summer is here ! A change of season calls and demands for a change in routine, a revamped diet, and of course, a new exercise regimen that suits the weather. HThe onset of warm weather can make your body more vulnerable to different types of diseases and certain health guidelines must be followed to ensure a healthy summer.

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Here are a few tips to stay healthy this summer

1. Eat healthy and light

Eat light, small, frequent meals. Heavy meals with large amounts of carbohydrates and fats give rise to a lot of heat in the body. Focus on fresh fruits and vegetables that have high water content – such as oranges, watermelon, tomatoes, etc.

2. Treat your eyes well

Protect your vision from the harsh sunlight at work and at play, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet rays.

3. Avoid Alcohol and Caffeine

Alcohol, fizzy drinks and coffee all can leave you dehydrated quickly. If at all possible, try to reduce the amount of these favorite beverages, especially during hot weather. Plain or flavored water is a good substitute.

4. Drink plenty of water

Heat and sweat in the summer months can leave your body dehydrated, causing unwanted health outcomes such as fever and chills. Keep yourself well hydrated by drinking at least 2 to 3 litres of water every day.

5. Stay indoors

Restrict outdoor activities to the cooler parts of the day – early mornings before 11. am or late evenings after 5.00 pm.

6. Avoid outside food

Roadside food can be contaminated and may lead to foodborne illnesses. Also in the summer heat if food is not stored properly it may get spoilt and lead to a stomach infection.

Summer Travels – Healthy Tips

Are you and your family travelling in summer? If you plan to travel within India than you must take a few precautions to keep you safe from the summer heat. Here are a few tips:

- Accessorize right

Wear light colours and natural fabrics like cotton and linen. When you are outside, use proper covering for your mouth, nose and ears to shield yourself from the hot winds, which can cause dehydration. Use a hat or an umbrella for shade and wear sunglasses to protect your eyes.

- Wear sunscreen

Apply a good waterproof sunscreen to all exposed parts of your body and reapply it every three to four hours to ensure that your skin remains protected.

- Adopt an appropriate skin care routine

Summer can wreak havoc on your skin if proper care is not taken. Excessive oil and sweat can cause troublesome irritation, rashes, prickly heat, and exacerbation of acne. Wash your face often or use tissues to wipe a sweaty face to avoid acne. Use natural face packs with aloe vera gel or sandalwood powder to soothe the skin.

Understand Common Summer Diseases

Summer brings in a host of health problems that range from simple ones like a headache, skin rashes, sunburns, etc. to severe ones like measles, jaundice, and more. You must take necessary preventive measures against summer diseases. Here are a few tips:

- Sunburn

Some of the symptoms of sunburn include red or reddish skin, mild dizziness and fatigue. To protect yourself from sunburn, apply a sunscreen lotion on the exposed areas of your body 20 minutes before heading out in the sun.

- Heat stroke

Heat stroke is another common summer disease, which if left untreated can be fatal. Some of the symptoms of heat strokes include difficulty in breathing, rapid pulse, high body temperature, confusion etc. Avoid stepping out in peak afternoons.

- Prickly heat

Prickly heat refers to red rashes that occur due to an excess of humidity and heat. Prickly heat may be caused by clogging of the sweat glands. You can relieve prickly heat by applying prickly heat powder on areas that show signs of prickly heat.

- Food poisoning

Owing to excessive heat in summer, the food can spoil quickly. To prevent the risk of food poisoning, put the leftover food inside the refrigerator. Food must be well-cooked to ensure that it doesn’t get spoiled.

- Diarrhoea

Because food gets spoilt quickly, diarrhoea is common in summer. Eating contaminated food and unsafe drinking habits can lead to diarrhoea. To keep away from diarrhoea, make sure that you drink water only after boiling it and wash vegetables thoroughly before and after slicing them.

- Skin Rashes

During summers, skin rash is a common skin problem amid children and adults. This typically happens when an individual sweats too much. Bathe often, change your clothes often and avoid wearing tight clothes.

- Chickenpox

Chickenpox makes one of the most common summer diseases. It starts in the form of fluid-filled, red and small rashes accompanied by high fever. This is common in children and in people with low immunity and is highly contagious.

- Measles

Measles is yet another common summer disease. The paramyxovirus which causes measles breeds faster during the summers. Its initial symptoms are cough, high fever, sore throat, and reddening in eyes. At a later stage, the tiny white spots and measles rash appear all over the body.

- Jaundice

Jaundice is a common water-borne disease. It can be a result of Hepatitis A and is mainly caused due to the consumption of contaminated food and water. If not treated on time, this disease can affect the functionality of the liver leading to overproduction of bile.

- Typhoid

Typhoid is passed through the oral-faecal route to healthy individuals. The contaminated food and water sources become the breeding ground for the bacteria. Visible symptoms of typhoid are weakness, loss of appetite, fatigue, pain in the abdomen, high fever.

- Mumps

Of all summer diseases, mumps is another extremely contagious viral disease and affects children. It is contagious in nature and gets transmitted when an infected person coughs or sneezes. Some of the visible symptoms include swelled salivary gland, muscle ache, fever, headache, loss of appetite and weakness.

The primary reason behind the outbreak of diseases in summer is the presence of favorable weather conditions for bacteria, virus and other parasites to breed. Take prevention steps and protect your and your family’s health in summer.

This blogpost is based on the RESEARCH Conducted by Harvard Health Center. Growing evidence suggests that poor sleep is linked to a host of health problems, including a higher risk of high blood pressure, diabetes, obesity, and heart disease. Now, a recent study on people in midlife finds that having a combination of sleep problems — such as trouble falling asleep, waking up in the wee hours, or sleeping less than six hours a night — may nearly triple a person’s risk of heart disease.

“These new findings highlight the importance of getting sufficient sleep,” says sleep specialist Dr. Lawrence Epstein, assistant professor of medicine at Harvard Medical School. Many things can contribute to a sleep shortfall, he adds. Some people simply don’t set aside enough time to sleep. Others have habits that disrupt or interfere with sleep. And some people have a medical condition or a sleep disorder that disrupts the quality or quantity of their sleep.

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Who was in the study?

The researchers drew data from 7,483 adults in the Midlife in the United States Study who reported information about their sleep habits and heart disease history. A subset of the participants (663 people) also used a wrist-worn device that recorded their sleep activity (actigraphy). Slightly more than half of participants were women. Three-quarters reported their race as white and 16% as Black. The average age was 53.

Researchers chose to focus on people during midlife, because that’s when adults usually experience diverse and stressful life experiences in both their work and family life. It’s also when clogged heart arteries or atherosclerosis (an early sign of heart disease) and age-related sleep issues start to show up.

How did researchers assess sleep issues?

Sleep health was measured using a composite of multiple aspects of sleep, including

regularity (whether participants slept longer on work days versus nonwork days)
satisfaction (whether they had trouble falling asleep; woke up in the night or early morning and couldn’t get back to sleep; or felt sleepy during the day)
alertness (how often they napped for more than five minutes)
efficiency (how long it took them to fall asleep at bedtime)
duration (how many hours they typically slept each night).

To assess heart-related problems, researchers asked participants “Have you ever had heart trouble suspected or confirmed by a doctor?” and “Have you ever had a severe pain across the front of your chest lasting half an hour or more?”

A “yes” answer to either question prompted follow-up questions about the diagnosis, which included problems such as angina (chest pain due to lack of blood flow to the heart muscle), heart attack, heart valve disease, an irregular or fast heartbeat, and heart failure.

Poor sleep linked to higher heart risk

The researchers controlled for factors that might affect the results, including a family history of heart disease, smoking, physical activity, as well as sex and race. They found that each additional increase in self-reported sleep problems was linked to a 54% increased risk of heart disease compared to people with normal sleep patterns. However, the increase in risk was much higher — 141% — among people providing both self-reported and wrist-worn device actigraphy data, which together are considered more accurate.

Although women reported more sleep problems, men were more likely to suffer from heart disease. But overall, sex did not affect the correlations between sleep and heart health.

Black participants had more sleep and heart-related problem than white participants, but in general, the relationship between the two issues did not differ by race.

What does this mean for you?

If you have trouble falling or staying asleep, there are many ways to treat these common problems, from simple tweaks to your daily routine to specialized cognitive behavioral therapy that targets sleep issues. These are well worth trying, because getting a good night’s sleep helps in many ways.

“Treating sleep disorders that interfere with sleep can make you feel more alert during the day, improve your quality of life, and reduce the health risks related to poor sleep,” says Dr. Epstein.

As per WHO, BMI, formerly called the Quetelet index, is a measure for indicating nutritional status in adults. It is defined as a person’s weight in kilograms divided by the square of the person’s height in metres (kg/m2).

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Understanding BMI

Body mass index is a value derived from the mass and height of a person. The BMI is defined as the body mass divided by the square of the body height, and is expressed in units of kg/m², resulting from mass in kilograms and height in meters.

Formula for BMI

Let us try to understand the concept and working for BMI with the help of an example. For example, an adult who weighs 70 kg and whose height is 1.75 m will have a BMI of 22.9.

70 (kg)/1.752 (m2) = 22.9 BMI

For adults over 20 years old, BMI falls into one of the following categories.

Table 1. Nutritional status

BMI	Nutritional status
Below 18.5	Underweight
18.5–24.9	Normal weight
25.0–29.9	Pre-obesity
30.0–34.9	Obesity class I
35.0–39.9	Obesity class II
Above 40	Obesity class III

BMI table for children and teens, age 2-20

The Centers for Disease Control and Prevention (CDC) recommends BMI categorization for children and teens between age 2 and 20.

Category	Percentile Range
Underweight	<5%
Healthy weight	5% – 85%
At risk of overweight	85% – 95%
Overweight	>95%

BMI chart for children and teens, age 2-20

The Centers for Disease Control and Prevention (CDC) BMI-for-age percentiles growth charts.

BMI Chart for Boys
BMI Chart for Girls

Risks associated with being overweight

Being overweight increases the risk of a number of serious diseases and health conditions. Below is a list of said risks, according to the Centers for Disease Control and Prevention (CDC):

High blood pressure
Higher levels of LDL cholesterol, which is widely considered “bad cholesterol,” lower levels of HDL cholesterol, considered to be good cholesterol in moderation, and high levels of triglycerides
Type II diabetes
Coronary heart disease
Stroke
Gallbladder disease
Osteoarthritis, a type of joint disease caused by breakdown of joint cartilage
Sleep apnea and breathing problems
Certain cancers (endometrial, breast, colon, kidney, gallbladder, liver)
Low quality of life
Mental illnesses such as clinical depression, anxiety, and others
Body pains and difficulty with certain physical functions
Generally, an increased risk of mortality compared to those with a healthy BMI

The BMI ranges are based on the effect excessive body fat has on disease and death and are reasonably well related to adiposity. BMI was developed as a risk indicator of disease; as BMI increases, so does the risk for some diseases. Some common conditions related to overweight and obesity include:

premature death,
cardiovascular diseases,
high blood pressure,
osteoarthritis, some cancers and
diabetes.

BMI is also recommended for use in children and adolescents. In children, BMI is calculated as for adults and then compared with z-scores or percentiles. During childhood and adolescence the ratio between weight and height varies with sex and age, so the cut-off values that determine the nutritional status of those aged 0–19 years are gender- and age-specific.

The cut-off points of the 2006 BMI-for-age reference for children aged 0–5 years for the diagnosis of overweight and obesity were set as the 97th and the 99th percentile, respectively. For those aged 5–19 years, overweight is defined as a BMI-for-age value over +1 SD and obesity as a BMI-for-age value over +2 SD.

Risks associated with being underweight

Being underweight has its own associated risks, listed below:

Malnutrition, vitamin deficiencies, anemia (lowered ability to carry blood vessels)
Osteoporosis, a disease that causes bone weakness, increasing the risk of breaking a bone
A decrease in immune function
Growth and development issues, particularly in children and teenagers
Possible reproductive issues for women due to hormonal imbalances that can disrupt the menstrual cycle. Underweight women also have a higher chance of miscarriage in the first trimester
Potential complications as a result of surgery
Generally, an increased risk of mortality compared to those with a healthy BMI

BMI is a measurement of a person’s leanness or corpulence based on their height and weight, and is intended to quantify tissue mass. It is widely used as a general indicator of whether a person has a healthy body weight for their height. Specifically, the value obtained from the calculation of BMI is used to categorize whether a person is underweight, normal weight, overweight, or obese depending on what range the value falls between. These ranges of BMI vary based on factors such as region and age, and are sometimes further divided into subcategories such as severely underweight or very severely obese.

Being overweight or underweight can have significant health effects, so while BMI is an imperfect measure of healthy body weight, it is a useful indicator of whether any additional testing or action is required. Refer to the table below to see the different categories based on BMI that are used by the calculator.

Calculating BMI using Excel and Spreadsheet

To compute BMI for men and women, the computation and input factors might vary. You can use a simple excel calculator to quickly get your BMI computed.

Weight Loss chart and BMI calculator for women – Click the link to download the excel template
Fitness progress tracker and BMI calculator for men – Click the link to download the excel template

Download these templates in excel and spreadsheet for free and start computing your BMI. These templates can be useful for Professionals, dieticians and consultants.

If you have any irregularity in your BMI, you can consult with Crystal Diagnostic Lab and avail the health packages offered, as per your requirement.

No matter your age, it’s important to take care of your body and prevent illness.

But if you’re 65 or older, something as simple as the flu or a common cold can progress and lead to complications. This includes secondary infections like pneumonia, bronchitis, an ear infection, or a sinus infection. If you have a chronic condition such as asthma or diabetes, a respiratory illness can make these worse.

Because of this, it’s important to make healthy choices to strengthen your immune system and reduce the likelihood of illness.

Follow these nine tips to stay healthy year-round.

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Get active

Physical activity is an immune system booster.

The more you move, the more your body is able to fight inflammation and infections.

The activity you partake in doesn’t have to be strenuous. Low impact exercises are effective, too.

You might consider biking, walking, swimming, or low impact aerobics. If you’re able to, engage in moderate intensity exercise for about 20 to 30 minutes a day to reach the recommended total of 150 minutes a weekTrusted Source. Also, strengthen your muscles by lifting weights or doing yoga.

Modify your exercise routine to find what feels best for you.

Take supplements as necessary

Some supplements help support a healthy immune system. Before taking a supplement, always ask your doctor if it’s safe, especially if you’re taking a prescription medication. Some supplements they may recommend include calcium, vitamin D, vitamin B6, or vitamin B12.

Take supplements or multivitamins as instructed to boost your immune system.

Eat a healthy diet

Diets rich in fruits, vegetables, and lean meats also give your immune system a boost and protect against harmful viruses and bacteria that cause illnesses. Fruits and vegetables are a good source of antioxidants. Antioxidants protect your cells from damage and keep your body healthy.

You should also limit your consumption of sugary and fatty foods, which can trigger inflammation in the body and lower your immune system.

In addition, limit your intake of alcohol. Ask your doctor about safe amounts of alcohol to drink per day or week.

Wash your hands frequently

Washing your hands on a regular basis is another excellent way to stay healthy year-round. Viruses can live on surfaces for up to 24 hours. It’s possible to become ill if you touch a virus-covered surface and contaminate your hands, and then touch your face.

Wash your hands with warm soapy water often, and for at least 20 seconds. Avoid touching your nose, face, and mouth with your hands.

You can also protect yourself by using antibacterial hand sanitizer when you’re unable to wash your hands. Also, disinfect surfaces around your home and workstation frequently.

Learn how to manage stress

Chronic stress increases your body’s production of the stress hormone cortisol. Too much cortisol can disrupt different functions in your body, including your immune system.

To reduce stress, increase physical activity, get plenty of sleep, set reasonable expectations for yourself, and explore relaxing, enjoyable activities.

Get plenty of rest

Not only can sleep reduce your stress level, but sleep is how your body repairs itself. For this reason, getting an adequate amount of sleep can result in a stronger immune system, making it easier for your body to fight off viruses.

Sleep is also important as you get older because it can improve memory and concentration. Aim for at least seven and a half to nine hours of sleep per night.

If you have trouble sleeping, talk to your doctor to find the underlying cause. Causes of insomnia can include inactivity during the day and too much caffeine. Or it can be a sign of a medical condition like sleep apnea or restless leg syndrome.

Take steps to prevent infections

Getting annual vaccinations is another way to stay healthy throughout the year. If you’re age 65 and older, talk to your doctor about getting a high-dose or adjuvant flu vaccine.

Flu season is between October and May in the United States. It takes about two weeks for the vaccine to be effective, and it reduces the risk of the flu by 40 to 60 percent [Trusted Source] when the vaccine strains match the circulating strains.

The flu virus changes each year, so you should get the vaccine yearly. You can also talk to your doctor about getting pneumococcal vaccines to protect against pneumonia and meningitis.

Avoid contact with people who are sick

Another way to protect yourself year-round is to avoid being close to people who are sick. This is easier said than done. But if there’s a flu outbreak in your area, limit contact with people who aren’t feeling well and avoid crowded areas until conditions improve.

If you must go out, protect yourself by wearing a face mask. If you’re caring for someone with the flu, wear a face mask and gloves, and wash your hands frequently.

Schedule annual physicals

Scheduling a yearly checkup can also keep you healthy. Always speak with your doctor if you have concerns about your health.

Conditions like diabetes and high blood pressure can go undetected. Regular physical examinations will enable your doctor to diagnose any problems early. Getting early treatment may prevent long-term complications.

Also, if you have any cold or flu symptoms, see your doctor immediately. The flu virus can lead to complications in adults over the age of 65. The immune system weakens with age, making it harder to fight off the virus.

If you see a doctor within the first 48 hours of flu symptoms, they can prescribe an antiviral to reduce the severity and length of symptoms.

Nutritious food not to be avoided

Parents should now allow their kids to decide what to eat and what not to eat. Parents should be sensitive and strict on this fact. Your kids will demand chocolate cookies and junk food, but don’t fulfill these wishes of theirs.

Your kids won’t go hungry to bed; they will eat what’s available in the fridge. Allowing them to eat their favorite snack once in a week is fine but not always. Parents should always consider the long term impact of any food and eating habit they instill in their kids.

Kids should enjoy their food

Always see to it that your child enjoys the food you provide. Make your child’s food fun. Add the element of fun by opting for different fillings and preparations every day or ask your kid to spot different kinds of dishes on the table or fruits or vegetables. One best example can be adding dry fruits and strawberries or banana in their oat meal.

Breakfast is the key meal of the day

Parents should always encourage their kids to have a healthy breakfast. After a good night’s sleep, your child needs good food to stay active and concentrate at school. Your child’s performance at school will also go up, because your child will be less hungry till lunch. A bowl of cereal with milk is an excellent option for breakfast.

Washing hands is important

The fastest way for your child to fall ill is through eating without washing hands. When your child plays, or touches something, the germs gets transported through that something via the hands to the mouth. Hence, always instill the habit of washing hands regularly in your kids to keep them away from health problems. Plus teach them to never put their hands in their mouth or bite nails.

Importance of Physical Exercise

Establish exercise habits in your kids as early as possible, say by the age of 5-6. Heavy weight training exercise is not advisable but daily 10-15 minutes of exercises like stretching or brisk walking should be instilled. Exercises like cycling, jumping ropes or swimming should be encouraged in kids.

Let your kids eat their own lunch

Teach your kids not to share lunch with anyone at school. Sharing lunches is the most common way of transferring germs. She further stresses that besides parents, even school authorities should make it mandatory to not allow kids to share lunch with other kids.

Don’t make exercise boring

It is really a task to make your kids exercise every day. Hence, don’t stick to the regular exercise mode like stretching. Besides stretching and workouts there are different modes of exercise which are fun like dancing, gardening and playing basketball. Choose the exercise which your child likes not which you like.

Sleeping is essential

The most important issue for kids is to get enough sleep. It is very essential that your young kid gets at least 10 to 11 hours of a good night’s sleep.

If your child doesn’t get good sleep, then there are high chances that your child will doze off at the desk, not pay attention in class and come home exhausted and irritated. Besides, a regular sleeping pattern makes sure that your child enjoys some quiet time without television before his bedtime.

School bags shouldn’t be heavy

School bags are the most important part of a school kid’s life. While buying a school bag, parents should pick a wide bag with cushion shoulder straps and cushioned back.

The bag should not be too heavy as this will strain your child’s back. While packing the bag, keep heavier items in the center and the weight of the bag should not be more than 10-15 percent of your child’s body weight. And ensure that your kids carry the bag on both the shoulders to avoid muscle strain.

Water is crucial

Besides good food, water is also essential for a child’s healthy lifestyle. Parents should encourage their kids to drink at least 5-9 glasses of filtered water every day. In order to avoid interference with digestion, your child shouldn’t drink liquids with meals. In fact drink water or herbal tea in between meals.

Vaccinate your child

Vaccination will help your child combat various preventable diseases. Vaccination for very young and very old kids is very important. Check with your doctor and get a timely schedule vaccination according to your child’s age, health and vaccines available.

Too much TV and computer isn’t good

Encourage your child to participate and engage in activities other than sitting in front of the PC and TV. Limit screen time so that your child is active and doesn’t bear the risk of increasing body fat. Apart from being fit, your child will also be protected from the harmful effects of the screen.

Oral health is a must

Teach your kids to brush at least twice daily with a good fluoride toothpaste to maintain oral health. Ask your child to avoid nibbling foods all day long and avoid intake of any food after brushing your teeth at bedtime.

Other resources to consider

Blogpost by Family Doctor – Child’s Health
Blog post by KidsHealth – Kids and Food

Exercise is physical stress imposed upon the body, but it’s during the post-exercise recovery phase between workouts that the body actually changes as a result of the exercise stimulus. One of the most effective methods for recovering from a hard workout is something that you already do, but you probably don’t do enough of it, or you may not utilize it to the fullest extent. A sure-fire method of promoting recovery so that your exercise program produces the results you want is to get optimal sleep.

Achieving results from any exercise program requires having a post-workout recovery strategy and getting the optimal quality and quantity of sleep is one of the most efficient means of allowing your body to recover from one day’s workout and to properly prepare for the next exercise session. To help ensure that you are getting the most out of your workout program, check out these seven benefits of sleep for exercise recovery:

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Achieving Best Workout results

The National Sleep Foundation recommends that adults get between 7 and 9 hours of sleep per night. Increasing sleep time by one hour per night is like getting an entire extra night’s worth of sleep over the course of a week. When it comes to planning your workouts, keep in mind that the end of one workout is the beginning of the next, and how you recover (refuel, rehydrate and sleep) will allow you to be fully prepared so that you can achieve the best results possible.

Repair Muscles

One function of sleep is to allow time for muscles to repair themselves. Growth hormone is an anabolic hormone produced during stage 3 of non-rapid eye movement (NREM) or dreamless sleep and helps to repair tissues damaged during exercise; the longer a period of sleep, the more time for muscle tissues to regenerate and grow.

Hormonal Balance

A full night’s sleep allows time for anabolic hormones to perform the function of tissue repair ; conversely, insufficient sleep could result in higher levels of catabolic hormones responsible for energy production. If you have ever been completely exhausted but couldn’t fall asleep, or if you did sleep yet woke up not feeling completely rested, it could be the result of elevated sympathetic nervous system (SNS) activity and higher levels of the hormone cortisol. The SNS releases cortisol, which helps convert free fatty acids into energy for exercise. However, when glycogen is in low supply, cortisol can also convert amino acids into adenosine triphosphate (ATP), which inhibits muscle growth.

Brain Revival & Blood Flow

Being overly tired, especially during exercise, could result in reduced reflex times or poor judgement, each of which could cause a training injury. One important benefit of sleep is that it allows time for the removal of unnecessary metabolic waste from brain cells. Think of sleep as the time when your brain is removing unwanted waste, while also enhancing blood flow to cells and bringing important oxygen and glycogen necessary for optimal cognitive performance.

Metabolism

Metabolic overload occurs when muscles exercise to the point of fatigue, exhausting the amount of glycogen available for energy production. While you’re sleeping, your body continues to digest carbohydrates from your diet and metabolize them into glycogen, which is then stored in muscles cells to fuel muscle contractions. One gram of glycogen in muscle cells can hold three to four grams of water; as glycogen is replaced, it helps to increase muscle size, which is another example of how your muscles grow while you’re sleeping.

Immunity Balance

Adequate sleep promotes optimal function of the immune system. Outside of traumatic injury, illness is the second leading cause of missed playing time for athletes, and no, you do not have to play sports to receive this benefit. No matter what your job may be, getting great sleep supports a strong immune system, which, in turn, reduces the risk of becoming sick. This allows you to optimize your performance and be more productive.

Physical Enhancement

To ensure optimal performance during your workouts, it’s a good idea to plan your workouts based on the sleep you’ll be able to get each night. For example, if your evening plans include attending a concert or a late night out with friends, you are less likely to get the recommended seven to nine hours of sleep. This does mean you should skip your workouts; rather, you should try to schedule your high-intensity workouts on days when you plan to get a great night’s sleep and plan lower-intensity workouts on days when your normal nighttime routine might be disrupted. Taking your evening plans into account as you schedule your workouts can help to ensure that you are properly prepared for the more challenging workout sessions that can provide the desired results.

One final thought to keep in mind: Too much exercise and too little sleep could result in overtraining, which, at best, could keep you from reaching your goals and, at worst, lead to an injury that doesn’t allow you to exercise at all.

Other Relevant Blogs

To fully harness the power of a good night’s sleep, check out these blogs that address specific sleep-related topics including: specific benefits of sleep like promoting weight loss, the overall importance of good sleep hygiene or how to improve your quality of sleep. Consistent exercise plus adequate sleep may lead to the results you’re working for.

You roll out of bed and suddenly you feel it—a stifling pain in your neck. You can’t move your head without feeling an unwelcome twinge, and stretching doesn’t help. What have you done?

Chances are, it wasn’t a single movement that caused this pain. Rather, it’s probably an issue that’s been building over time—the culmination of misaligned body positions, repetitive movements and other aspects of your environment that caught up to you on this unfortunate morning.

While some chronic pain may be caused by arthritis, permanent tissue damage or a long-standing injury, others are the results of harmful patterns repeated day after day. For example, sitting for extended periods of time can be tough on your back and neck because it puts your pelvis in an extreme position, especially if you cross your legs or hang forward.

But here’s some good news: Once you become aware of some of these habits and postures, you can start to modify them, which can help reduce your pain. Here are some easy modifications you can make to prevent your next episode of neck pain from ruining your day.

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Relax your jaw

We often clench our jaws unknowingly, especially when chewing gum. The muscles that help you chew are connected to your neck. Relax your jaw right now by letting your mouth hang open (picture a person asleep on a plane and try to imitate that level of relaxation in your face). It’s silly, yes, but relaxing!

Open your chest

Many of the torso muscles attach to parts of your shoulder that, in turn, connect to your neck. The joints in the human body are all joined like a chain of paper clips. If you move one, the others are affected. To counteract these tight muscles, lie on the floor, spread your arms out to the sides and breathe deeply for three to five minutes.

Align your hips

Keep your knees facing straight ahead rather than letting them turn in or out excessively. Align them with your ankle joint rather than letting them bow out or sag inward. And try to avoid crossing your legs when sitting, as this pulls your spine out of alignment.

Walk softly

The lighter you step, the easier it is on your spine. Use your muscles to decelerate when you step—don’t just stomp or flop your feet down. See how quiet you can be with each step.

Wear supportive shoes

Just like a car, you need good shock absorbers or your frame will show early wear. Stand with your weight distributed evenly between both legs. Avoid high heels and toss out any shoes that are overly worn.

Choose comfortable clothing

Tight clothes, shoes and accessories (neck ties, belts, hair ties, etc.) can make your muscles feel tense rather than relaxed.

Set up a supportive sleep environment

Is your bed comfortable? What about your pillow? Opting for higher-quality purchases in this area is an investment that pays off. Pillows and beds usually last 10 years, so that $2,000 price tag breaks down to $200/year and just $0.55 a day. Many of us spend more than that on daily coffee.

Use technology at eye level

Put your computer monitor up on blocks so that you don’t have to bend your neck forward to look at it. You can also adjust the height of your chair to help accommodate this position. Hold your smartphone up in front of you at eye level (instead of holding it down low and bending your neck forward) and try to keep your shoulders relaxed.

While this overview just scratches the surface of what’s behind neck and back pain, these habits are relatively easy to implement and, over time, can go a long way toward helping to alleviate that pain in your neck.

Women’s bodies go through so much, from hormonal ups and downs to childbirth and menopause. Today’s fast-paced lifestyles only add more hurdles when it comes to maintaining a healthy daily routine. To look and feel amazing at any age, you have to make smart choices for your health and wellness.

This blogpost will highlight 9 everyday health and wellness tips for women

Table of Contents

Natural Foods are the best

Eating a healthy diet is paramount to maintaining health and wellness. Deduct as many processed foods from your diet as you can. Choose natural foods, seasonal fruits and vegetables, whole grains, high-fiber greens, and leaner cuts of meat instead. Cut out high-calorie beverages from your diet altogether. Women need between 800 and 1500mgs of calcium on a daily basis so as to avoid osteoporosis as you age. (1) Get your daily calcium intake from probiotic-rich dairy products. Kefir and buttermilk are good sources of probiotics which help to support a healthy gut.

Morning Delight : Lemon and Probiotics

A couple of cups of warm water and lemon juice each morning is a great recipe for a healthy life. Not only will it keep you hydrated, but lemon juice is also known to reduce constipation and give your body a generous dose of nutrients and phytochemicals. Ensuring that your digestive health and immune system is at its best is the easiest way to reach your wellness goals. This is where probiotics can help you. The best time to take probiotics is first thing in the morning before food, with a glass of water. The food gives the probiotic bacteria fuel—they’re living organisms, so they need to eat too!—and the water helps to dilute your stomach acids, which can be a difficult obstacle for probiotics to survive otherwise.

To ensure even more of those good bugs survive their journey to your gut, our probiotic supplements utilize a scientifically-proven delivery technology, giving them 15x the survivability over standard tablets. Choose a quality probiotic supplement designed to meet women’s specific needs. Yeast is Best when it is formulated with targeted strains to support women’s health to help with urinary tract infections (UTIs) and yeast infections and support the normal growth of yeast as well as overall immune and digestive health.

Morning 10 Minutes Rituals

Everything you put into your body has a direct impact on your health—this includes the food you eat as well as the thoughts you think. Start every single day right by taking 10 minutes off for yourself. Enjoy the quiet time by reading, meditating, or writing down your intentions for the day. Whatever you choose to do with your 10 minutes, ensure that it is something that makes you feel good and reduces your stress levels. In addition, this could be a good time to tie in your probiotic routine. As we already mentioned, probiotics are best taken first thing—eating soon after—and they have shown to be beneficial for mental health, promoting mental clarity and boosting mood.

Sleep Matters

The importance of getting a good night’s sleep cannot be stressed enough. Lack of quality sleep has been linked to a number of health and wellness impediments such as weight gain, depression, and higher stress levels. Aim at getting at least 7-8 hours of sleep every night. It is called “beauty sleep” for good reason—with adequate sleep, you will find yourself waking up with a glowing face and determination to tackle the day to come.

Include exercise and workout

Whether you choose to take a walk, start your day with yoga routines, hit the gym for some strength training, or just stretch your limbs in the confines of your home, adding even a little bit of movement to your daily routine can help reduce your cortisol levels (also known as the “stress hormone”). Daily physical activity provides many health benefits for both your body as well as your mind. Aim at getting at least 30 minutes of cardiovascular activity in before you eat anything in the morning. Research shows that exercising after a night of fasting can help you burn up to 20% more fat as compared to exercise during any other time of the day. It’s also great for your heart health and can help reduce the risk of many health problems such as heart disease, diabetes, and stroke.

Avoid sugar

If health and wellness is your prime target, sugar intake is a hindrance that you ought to get rid of as soon as possible. Try a full sugar detox for at least a month or so. There is a prolific body of research that shows that eating too much sugar has serious ramifications on your health. From weight gain to high levels of cholesterol, blood sugar, and blood pressure, sugar intake has been linked to a number of avoidable health issues.

Stay hydrated / Drink plenty of water

This is a tried and tested health and wellness tip. If you tend to forget to drink water throughout the day, make your bottle of water more visible. Fill it up in the morning, and keep it on your desk right in front of you. Your goal is simply to finish drinking at least eight glasses or two liters of water in the course of the day.

You can add to your water intake by sipping on sugar-free green tea during the day as well. Check out our post for more tips on how to ensure your drinking enough water. In addition, water consumption has been shown to affect mood and energy, with decreased water intake having detrimental effects including decreased contentedness, calmness, positive emotions, and vigor/activity. (5)

Do not skip meals and diet

There will always be meetings and busy schedules to contend with. However, it is important to ensure that your daily schedule does not take time away from your meals.

Instead of eating three large meals in a day, adjust your portion sizes and aim at eating smaller healthy meals 5-6 times as well as adding a probiotic to your daily diet. Along with breakfast, lunch, dinner, and healthy snacks, ensure that you do not skip your post-exercise meal. This recovery meal after your workout provides the necessary fuel to your body, boosts your energy, and promotes quick recovery of your muscles.

Technology for updates

Surrounded as you are by smartphones, laptops, and tablets, it is a good idea to make all this technology work for you. Install apps to remind you to drink water and track your fitness levels—what can be measured, can be improved. If you find it difficult to meditate or empty all the thoughts from your mind, there are plenty of apps that can help you calm down and center yourself with guided meditations and the soothing sounds of the ocean or rain.

You can also follow health and wellness influencers on Instagram and other social media channels for tips and inspiration on how to improve and maintain your health. A woman’s health and wellness needs change with time, but these evergreen healthy habits cover the basics that remain the same. Our women’s probiotic supplements—Yeast is a Beast, Here’s the Skinny, and Labor of Love—offer optimal support for your health and wellbeing for every stage of life.

Other Resources for Study

Lov Bug ” Women wellness tips “
Thulkar, J., & Singh, S. (2015). “Overview of research studies on osteoporosis in menopausal women since the last decade.” Journal of Mid-Life Health 6, no. 3 (2015): 104-107. doi: 10.4103/0976-7800.165589.
Borges, S, J Silva, and P Teixeira. “The role of lactobacilli and probiotics in maintaining vaginal health.” Arch Gynecol Obstet 289, no. 3 (2014): 479-89. doi: 10.1007/s00404-013-3064-9.
Gonzalez, Javier T., Rachel C. Veasey, Penny L. S. Rumbold, and Emma J. Stevenson. “Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males.” British Journal of Nutrition 110, no. 4 (2013): 721-732. doi: 10.1017/S0007114512005582.
“Endurance Exercise (Aerobic).” American Heart Association. Last modified April 2018. https://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-aerobic.
Pross, N, A Demazières, N Girard, R Barnouin, D Metzger, A Klein, E Perrier, et al. “Effects of changes in water intake on mood of high and low drinkers.” PLoS ONE 9, no. 4 (2014): e94754. doi: 10.1371/journal.pone.0094754.

Whats-COVID-Neon-Variant-Should-You-Be-Worried-About-It.png

The new so-called variant being talked about right now has been dubbed Neon COVID Variant “NeoCoV” and was originally found in a population of bats from South Africa. Till today, as per the report, NeoCoV is only known to spread among these animals.

Medical reports of new viruses or mutations of the coronavirus family have been a constant affair over the last couple of years that has seen the world battle an unprecedented pandemic caused by SARS-CoV-2, the novel coronavirus first detected in China that caused Covid-19.

Now, there’s talk about ‘NeoCoV’ or the Neon Variant.

There are various reports talking about Chinese scientists warning of a likely variant of the virus that’s linked to the 2012 and 2015 outbreaks in the Middle East. That older virus belongs to the same family as SARS-CoV-2.

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So what is NeoCoV or the Neon Variant of COVID?

This analogy is based on all the current reports and papers (i.e. a research paper on which there have not yet been comments by fellow scientists) on the various online website. The paper says that NeoCoV, a mutation related to the Middle East Respiratory Syndrome (MERS-CoV), could bind with the ACE2 receptor in a slightly different way than the Covid-19 pathogen and emerge as more dangerous than the current variants. ACE2 is a receptor found in human bodies and the primary route through which SAR-CoV-2 causes infections.

Should you worry about the NeoCov?

No, you should not be worried about the reports of this MERS-linked virus going through a zoonotic effect and transmitting from animals to humans.

The last outbreak of MERS was reported in 2015 and the World Health Organisation (WHO) said in 2019 that there has been a reduction in cases of MERS globally.

“Since 2016, 1465 cases of MERS-CoV have been reported and between 300 and 500 deaths may have been averted due to accelerated global efforts,” WHO has said. The last outbreak of the virus was reported in 2015 in the Republic of Korea with 186 cases and 38 deaths and had an estimated economic impact of US$12 billion.

Is NeoCoV a new COVID Variant ?

No, NeoCoV is not a Covid variant.

All that we know so far is that NeoCoV is probably linked to the MERS-CoV virus and has only been found among bats so far. The MERS virus is a respiratory virus that can cause severe disease and has been fatal in approximately 35 per cent of patients to date.

According to the WHO, while the MERS virus has demonstrated limited ability to transmit between people outside of hospitals, it has repeatedly caused large scale outbreaks in health care facilities with severe health, security and economic impacts, most notably in Saudi Arabia in 2014-2016 and the Republic of Korea in 2015. In total, 27 countries have reported cases since 2012, leading to 858 known deaths due to the infection and related complications.

However, as of now, there has been no development to indicate that any MERS-CoV-linked virus has spread among humans. There have been no human infections of NeoCoV globally and there have been no deaths. The WHO, which identifies and notifies mutations and new virus outbreaks, has not said anything about these reports about NeoCoV.

Resources for further Study

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We, Crystal Diagnostic, are always fully focused on helping our Clients and you to overcame any hurdle, whether it’s a big health issue or just a seasonal flue.

How mothers can support their mental health?

Women health care at Crystal Diagnostic Center

Here are a few tips to stay healthy this summer

1. Eat healthy and light

2. Treat your eyes well

3. Avoid Alcohol and Caffeine

4. Drink plenty of water

5. Stay indoors

6. Avoid outside food

Summer Travels – Healthy Tips

Accessorize right

Wear sunscreen

Adopt an appropriate skin care routine

Understand Common Summer Diseases

Sunburn

Heat stroke

Prickly heat

Food poisoning

Diarrhoea

Skin Rashes

Chickenpox

Measles

Jaundice

Typhoid

Mumps

Who was in the study?

How did researchers assess sleep issues?

Poor sleep linked to higher heart risk

What does this mean for you?

Understanding BMI

Formula for BMI

Table 1. Nutritional status

BMI table for children and teens, age 2-20

BMI chart for children and teens, age 2-20

Risks associated with being overweight

Risks associated with being underweight

Calculating BMI using Excel and Spreadsheet

Get active

Take supplements as necessary

Eat a healthy diet

Wash your hands frequently

Learn how to manage stress

Get plenty of rest

Take steps to prevent infections

Avoid contact with people who are sick

Schedule annual physicals

Other Resources to read

Nutritious food not to be avoided

Kids should enjoy their food

Breakfast is the key meal of the day

Washing hands is important

Importance of Physical Exercise

Let your kids eat their own lunch

Don’t make exercise boring

Sleeping is essential

School bags shouldn’t be heavy

Water is crucial

Vaccinate your child

Too much TV and computer isn’t good

Oral health is a must

Other resources to consider

Achieving Best Workout results

Repair Muscles

Hormonal Balance

Brain Revival & Blood Flow

Metabolism

Immunity Balance

Physical Enhancement

Other Relevant Blogs

Relax your jaw

Open your chest

Align your hips

Walk softly

Wear supportive shoes

Choose comfortable clothing

Set up a supportive sleep environment

Use technology at eye level

Natural Foods are the best

Morning Delight : Lemon and Probiotics

Morning 10 Minutes Rituals