Rest, everyone needs it to maintain both physical and mental health. But is rest just about closing your eyes or getting 6-8 hours of sleep? If sleep alone provided complete rest, why do we still feel tired in the morning, lack the motivation to work, or feel like taking a break?This happens because sleep only gives you physical rest. But to relieve daily life stress and maintain mental, physical, and spiritual balance.There are 7 types of rest that everyone needs. Let’s explore these 7 types of rest:Physical Rest: You need physical rest when your body is in pain, you feel exhausted, or after doing some physical activity. Physical rest includes sleeping, taking naps, exercising, stretching, or getting a massage. Doing these activities helps repair body tissues, reduces stress, and restores your energy levels.Mental Rest: Mental rest is needed when you have trouble thinking clearly, your mind is racing at night, or you’re struggling to remember things. To get mental rest, take short breaks during work and practice meditation. This gives your mind a break and provides mental clarity.Emotional Rest: You need emotional rest when you feel sad, angry, irritated, or when you can't express your feelings to anyone. In such cases, talk to a trusted friend or loved one and practice self-care.Sensory Rest: Sensory rest is required when you feel overwhelmed by the lights, sounds, and all the digital devices around you. To achieve sensory rest, spend time away from electronic devices in a natural setting, which helps calm your mind and makes you feel relaxed.Creative Rest: Creative rest is necessary when you feel like you’ve been doing the same thing for a long time, feel stuck, or lack the desire to start something new. In such situations, visit a museum or art gallery, explore places with handicrafts, listen to music, or read a new book to find inspiration.Social Rest: Social rest is needed when you’re tired of interacting with people or attending social gatherings, and you just want to be alone. Spend time with a supportive friend and avoid social gatherings so you can think positively and build meaningful relationships, staying away from fake people.Spiritual Rest: Spiritual rest is required when you feel like there’s nothing worthwhile in life, or when you can't find a purpose. In such cases, practice meditation, prayer, or engage in acts of service. This helps you understand the purpose of your existence and realize how important you are.So, if you’re feeling exhausted, check what type of rest you need and take it generously. Because "Self-care can get your power back!"Source:-1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5342845/ 2. https://www.mentalhealth.org.uk/sites/default/files/2022-06/Rethinking-Rest-guide-from-the-Mental-Health-Foundation.pdf

We often hear vegetarians saying “We don't eat eggs, fish, meat or chicken, how can we fulfill our protein requirements?”We are often worried about “How much protein do I need in a day”?Do You Know?Our daily diet already provides 60-70 gms of protein, which is more than what we require. However, the quality of protein and meeting requirements of all essential amino acids might be a challenge.So, what is the solution for vegetarians:Appropriate combination of cereals and pulsesIncluding nuts and seeds in the dietIncluding milk in daily dietThis is the total mantra of appropriate protein intake for fulfilling your requirement. Infact, Vegetarian foods have a protein digestibility range of 75 to 85%.How much protein do you need?For a healthy adult (Men and Women): 0.83 grams/kg/day protein is recommended.Isn’t it easy to calculate now “How much protein do you need?”Include in your diet these protein rich sources:-Pulses: Lentils, green gram, horse gram, black gram, chickpeas, kidney beans, cowpeas, soybean and green peas.-Nuts and Seeds: Almonds, Pistachios, Cashew, Walnuts, Hazelnuts, Chia seeds, pumpkin seeds, flax seeds and sesame seeds.-Milk: Milk productsIs only protein enough to build muscle mass?No, it is a myth and we see people consuming extra protein, even protein powders for building muscle mass. Actually, consuming high levels of protein, especially in the form of protein supplements is not recommended.You must know:Without adequate carbohydrates and fats in the diet, dietary protein is not utilized efficiently.Without adequate physical activity, proteins are not used for bodybuilding.So vegetarians, stop worrying about the protein intake now, your diet is complete in itself.Bust your more such myths with us.Source:- 1.https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf

Have you ever sat down to study, fully prepared, and within half an hour, you start feeling sleepy? Your eyelids feel heavy, and you just want to sleep, even though you need to study. Don’t worry, you’re not alone; many people experience this.But what can you do to stay awake while studying and finish your work? In today’s video, we’ll share 5 tips that will help you stay awake while studying. Let’s get started:Get Enough Sleep: You might be thinking, “We’re talking about staying awake, and now you’re telling me to sleep?” That’s because if you don’t get enough sleep, your focus, concentration, and memory start to weaken. So, create a regular sleep schedule and aim for at least 6 hours of sleep. Make sure you go to bed at the same time every day, like from 10 PM to 4 AM.Study in Good Lighting: If you study with the lights on and in a well-lit room, your brain stays active, and you won’t feel sleepy. But if you study in dim light, your body starts producing melatonin, which makes you sleepy.Don’t Study on the Bed: This is because your body starts getting too comfortable on the bed, making you lazy. Your focus shifts from studying to sleeping, and before you know it, you’re asleep.Drink Water and Eat Light: Drinking water regularly keeps the oxygen flowing to your brain, helping you stay awake and focused. Eating light foods like fruits and dry fruits keeps your brain and body energized, which keeps your brain active.Try Chewing Gums: Chewing gum keeps the part of your brain that stores memory, called the hippocampus, active. This keeps your brain alert, and you won’t feel sleepy.Also remember to have a small walk in between you studies for example: after every 1 hour of sitting take a 10-15 minutes walk. This improves the blood circulation in your body and brain and help you stay active and awake.Source:- 1.https://www.researchgate.net/publication/339137655_How_To_Avoid_Sleep_While_Studying 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4075951/

Makhana, also known as Phool Makhana, comes from the seeds of the Water Lily plant (Nilkamal).Makhana is also called Foxnut or Lotus seed. Like other nuts, Makhana is packed with nutrients and is often eaten as a snack.Eating Makhana offers some surprising health benefits. It’s used as a medicine in traditional Chinese medicine and Ayurveda.Let's learn about the surprising health benefits of eating Makhana:Glowing and youthful skin: Makhana contains antioxidants like gallic acid and chlorogenic acid. These protect your skin from damage and make it look young and glowing.Reduces discomfort during periods: Eating Makhana helps reduce acidity in the body, preventing gastric issues. It also eases the discomfort many women feel during their periods.Nourishes your hair: Makhana contains a compound called kaempferol, which acts like a conditioner for your hair. It makes your hair strong from the roots, adds shine, and reduces dryness.Helps with impotence in men: Makhana is rich in zinc, potassium, sodium, and fibers. These nutrients help treat sexual problems like impotence, especially if it’s caused by high blood pressure, high blood sugar, or stress.Detoxifies and purifies blood: Makhana helps detox your whole body. It recycles dead red blood cells and removes toxic substances from the body.Eating Makhana helps control diabetes, regulate blood pressure, improves mental health, giving you better sleep, and strengthens your bones and teeth, among many other benefits.So, get a packet of Makhana today! Roast it and enjoy it as a snack, or drink it with milk to get the full health benefits. But remember, only eat about 30 grams of Makhana daily. Eating too much of anything is not good for your health.source: https://www.thepharmajournal.com/archives/2023/vol12issue6/PartAY/12-6-480-945.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8269573/

Genetic factors have a primary role in determining bone mass but our lifestyle factors like diet and physical activity are equally responsible.If I just say BONES… Which nutrient came to your mind first?It was Calcium, wasn't it? Yes, it is critically important for our bone health.Can you think of any other factor that can help us build a healthy bone and a strong skeleton?There are many other factors. Let's check out for more:Vitamin D levels: Vitamin D is crucial for good bone health because it aids in absorption and utilization of calcium.Get your Vitamin D tested.Physical activity: Is very important for bone health throughout life. It increases and preserves bone mass and reduces the risk of falling.Start physical activity today. Find a link of videos on physical activity in the description below.A healthy body weight: Maintaining a healthy body weight is important for bone health throughout life. If underweight, there is a risk of fractures and bone loss.Eat healthy and maintain your weight within BMI range.Reproductive issues: Though pregnancy and lactation generally do not harm the skeleton of healthy adult women. Amenorrhea (cessation of menstrual periods) before menopause is a very serious threat to bone health.Meet your healthcare provider as soon as you face this issue.Some medical conditions and medicines: These can affect bone health through various mechanisms.Ask your health care professionals if these conditions might affect your bone density and you need further assessment of bone health.Smoking and Alcohol: Reduces bone mass and increases risk of fractures.Say No to Smoking and Alcohol.Remember, a well balanced diet and physical activity are the key with a special focus on calcium and Vitamin D. Be aware, be conscious and be healthy.Source:- https://www.ncbi.nlm.nih.gov/books/NBK45503/

Parenting has really become a challenge, and today parents do not want to shout at their kids or hit them.Are they doing the right thing?Yes, because it has been proved that “Shouting” and “Physical Violence” never helps.But we as parents are so stressed and annoyed at certain times that we tend to shout or even hit them. We even tag them saying “A bad boy” or “A bad girl”. But remember “There is never a Bad Child, It is just their Bad Behaviour” which we need to discipline before it is too late.Does this happen to you? Do you also feel guilty after this episode?Don’t worry we will help you with 5 easy tips to discipline them:Have a 1 on 1 time: It is extremely important to have special few minutes with your child to develop a healthy relationship. This could be just 10 or 20 minutes but during this time you must turn off TV or mobile and just focus on your child.Praise what they are doing good: Parents usually pick up bad behavior and comment on those, just for correcting them. But, when we praise our kids, they feel loved and special. This helps encourage good behavior.Keep your points straight: Rather than saying “No, don't do this” start saying “Do that”. So maybe you want them to clean up after they play. Do not say “Do not leave your toys here” instead say “Please keep your toys in the box after you play”. With this, your child has a clear idea about your expectations and there is no confusion.Distract with a positive activity: Moments when your child is very cranky or is getting stubborn, it is always good to distract them with some positive activity like introducing a game, changing the topic or even going for a walk”. Timely distraction is very crucial, so intervene before the child is too rigid with the behavior. Choose the best way that helps your child get distracted.Explain the consequences of bad behavior: Rather than getting annoyed just let them know the consequences if they continue with the bad behavior. Maybe, if you want them to finish their homework before they go to play. Just say “You are not going out to play without finishing your homework”. This is a small warning for them to change their behavior.Now, also remember to praise your child if they finish their homework before going out to play. This creates positive feedback.SO, the Matra of Disciplining your child is “CONSISTENCY”. It is a key factor in positive parenting.source: https://www.unicef.org/parenting/child-care/how-discipline-your-child-smart-and-healthy-way#:~:text=Use calm consequences&text=Give your child a chance,will end their play time.

Have you ever seen something that isn’t really there, or heard a sound without knowing who is speaking? These things feel so real that their effect stays in your brain for many days. Have you ever wondered why this happens and what it's called?Hallucination is a sense of feeling, seeing, smelling or hearing something that isn't real, or doesn't even exist.Hallucination can happen due to some altered chemical changes or disorders of brain.Hallucination has various causes including mental illness as the Major ones.Let's see what are those causes:Schizophrenia: more than 70% of patients suffering from schizophrenia tend to hallucinate about voices, touch or smell which isn't real.Parkinson's disease: People who are suffering from Parkinson are most likely to suffer from hallucinations.Alzheimer's disease: Patients suffering from advanced stage of Alzheimer's disease can have hallucinations sometimes.Brain tumor: Brain tumor cause different forms of hallucinations such as visual, smell or sounds on the basis of location of tumor in the brain.Epilepsy: people who have epilepsy, can also hallucinate on the basis of the type of seizures they get.source:https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/hallucinations-hearing-voices/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2702442/

You might not be even overweight but you are still extremely worried about being obese. You have also decided to limit your diet. What do you think it could be?It might just not be just a lifestyle change BUT it could be serious symptoms of Anorexia Nervosa. Around 1% of young females are suffering from this serious problem.Who is at risk?80-90% of such cases are found in teenage girls (around 15 years of age). This condition leads to a great extent of weight loss, and these young girls soon require hospitalization. Unfortunately, Anorexia Nervosa has the highest mortality rate of any psychiatric disorder.What are the visible changes?Young girls often start excluding or reducing the foods that she normally eats. They could skip school lunches, family dinners or even deny specific things like sweets or snacks. She might plan her diet with no sugar and fat and involve into much more c than ever.6 Serious symptoms of Anorexia Nervosa:Absence of menstruation (Amenorrhea)DepressionFits of rageConcentration problemsSleeping issuesSocial withdrawalWhat can Anorexia Nervosa lead to?This illness is often accompanied by some serious diseases like:Obsessive Compulsive disorder (OCD)Substance use disordersAnxiety disordersAnorexia Nervosa takes an average of 5 to 6 years from diagnosis till recovery.As we touched upon Obsessive compulsive disorder (OCD), watch our next video to understand all about OCD.source: https://www.diva-portal.org/smash/get/diva2:559498/FULLTEXT02.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1857759/