No Added Sugar for Kids

Avoiding Added Sugar

Added sugar is sugars and syrups added to foods and beverages at any point during the preparation or processing to enhance flavour and texture or prolong shelf life. It is a major issue of the day due to its increased association with various health issues. Many processed and packaged foods contain hidden sugars under different names, such as high-fructose corn syrup, maltose, and dextrose. This is not easy to trace how much sugar is consumed in actual terms. Some are more susceptible to the detrimental effects of added sugar as a result of their eating habits, lifestyle, or biological conditions. 

The most susceptible people are children and teenagers who are the major buyers and consumers of sugary foods like soft drinks, sugary baked goods and prepared commodities. Added sugar consumption at a tender age also leads to obesity, early onset of type 2 diabetes, dental issues such as cavities, and possible effects on attention, behaviour, and mood. Parents and elders must, therefore, monitor their children's added sugar intake.

The sugars found In whole foods including fruits, vegetables, and dairy, are not considered added sugars. They are healthy and young kids should be encouraged to consume them.

Food Items having Added Sugars

Many of the foods made for children have added sugars. They are seemingly healthy options, but they usually contain massive amounts of sugars inside the healthy-sounding cereal. 

Here are a few common examples:
1. Cereals:

 Most commercially sold cereals marketed for children, even those called "whole grain" products, have massive amounts of added sugar.

2. Yogurts:

 Yoghurts that are usually flavoured with fruit or desserts contain added sugars, regardless of how they are labelled healthy.

3. Fruit Juices and Drinks: 

Fruit-flavoured juices, also packaged as "100%  juice," can have added sugars. Drinks such as fruit punches and flavoured waters have sugar.

4. Granola and Energy Bars: 

Granola and cereal bars contain Added sugars which appear in syrups, chocolate chips, or coating.

5. Packaged Snacks: 

Cookies, pastries and crackers that are packaged to be marketed as kid-friendly may contain sugars that conceal the added ingredients.

6. Condiments: 

Ketchup, barbecue sauce, and some salad dressings contribute added sugars.

7. Flavored Milk: 

Chocolate, strawberry, and vanilla milk and many more such types of flavoured milk frequently contain extremely high added sugars

8. Fruit Snacks - Processed Fruits: 

Fruit gummies, fruit roll-ups and other sweetened fruit-flavoured snacks may contain sugar even if they contain "real fruit."

9. Ice Cream and Desserts: 

Ice cream, popsicles, and Ice pops typically contain added sugars.

10. Prepared Bread and Desserts: 

Some of the bread, muffins, and other baked goods sold as kids' products have sugar.

11. Added Sugars in Beverages: 

Soda, flavoured sweet teas, and energy drinks have high levels of sugar, and they are often targeted at kids with bright colours.

How to Identify Added Sugars on Labels

Added sugars include ingredients like table sugar (sucrose), high-fructose corn syrup (HFCS), honey, maple syrup, agave nectar, molasses, brown sugar, coconut sugar, raw sugar and cane sugar juice. According to the ingredients list, the food items with added sugar contain terms such as corn syrup, glucose, fructose, maltose, dextrose, cane sugar, evaporated cane juice, and fruit juice concentrates.

 In nutrition labels, "Added Sugars" are now separated under "Total Sugars" in many countries,  helping consumers make better choices. Limiting added sugars while focusing on whole, unprocessed foods supports health and well-being.

Why Added Sugar is Unhealthy?

Avoiding added sugar in children's diets is important for their general health and well-being. Here are several reasons:

1. Risk of Obesity

Added sugars are usually added to foods that are high in calories but low in nutrients. Added sugars, especially in sugary beverages, desserts, and snacks, provide "empty calories" that contribute little to satiety, making it easier to overconsume calories. Added sugars, particularly in sugary beverages, contribute to high-calorie intake without providing essential nutrients. Children consuming such foods may exceed their daily caloric needs, leading to weight gain.

2. Oral Hygiene

Sugar feeds the bacteria in the mouth creating cavities and also tooth decay, particularly in little children. Each time a child eats sweets or liquids, it triggers an acid attack on the teeth and lasts for around 20–30 minutes. Each time a child grazes frequently or drinks on sweets this cycle is prolonged, exposing the teeth to more possible decay. Bacteria feeding on sugars from foodstuffs and drinks exist within the mouth. These bacteria produce acid as a byproduct, which erodes tooth enamel and creates cavities. Once enamel is damaged, it cannot regenerate, leading to long-term dental issues.

3. Poor Nutritional Intake

High-sugar foods are often calorie-dense but low in essential nutrients like vitamins, minerals, and fibre. Sugary snack and beverage consumption among children leads to fullness, leading to nutritious foods such as fruits, vegetables, whole grains, and lean proteins left behind. Diets with added sugars can compromise the balance of macronutrients. It generally reduces the amount of protein and healthy-sounding fats and others consumed, which are crucial for muscle growth and brain development. 

The substitution of milk for sugary drinks reduces the amount of calcium and vitamin D consumed D,  thereby weakening bones and teeth. Sugary foods are mostly low in fibre, which often leads to digestive problems such as constipation and poor gut health. Early exposure to sugary foods can develop a lifelong healthy eating habit. Poor nutrition due to too much consumption of sugar may be associated with an increased likelihood of obesity, type 2 diabetes, and metabolic syndrome.

4. Risk of Chronic Diseases

It leads to chronic conditions later in life. High sugar consumption in childhood is associated with an increased risk of developing Type 2 diabetes, heart disease, and fatty liver disease later in life. Added sugars, especially in sugary beverages, contribute to excess calorie intake, leading to weight gain and childhood obesity.

Childhood obesity tends to persist into adulthood and contributes to an increased risk of chronic diseases associated with obesity. Sugars, especially fructose, are metabolized in the liver, where they can be converted to fat.
Over time, this leads to the accumulation of fats in the liver, a cause of NAFLD that is becoming increasingly common among children. A cluster of conditions, referred to as metabolic syndrome encompasses such diseases as hypertension, hyperglycemia, excessive abdominal fat and altered cholesterol levels conditions which are highly correlated with the consumption of added sugars and dramatically raise the risk for chronic diseases.

5. Effects on Energy

Added sugars make blood sugar shoot up and then crash down, leading to mood swings, hyperactivity, and fatigue. Added sugar can have a rather significant impact on the energies of children, causing those short-term bursts of energy followed by crashes, and long-term impacts on their overall well-being. The body senses the rapid spike in sugar and goes ahead to secrete the insulin, which causes blood sugar to drop rapidly, leading to a sugar crash. This will lead to tiredness, irritability, and loss of concentration. Mix sugars with proteins or healthy fats, which would slow the digestion of sugar and avoid those energy crashes.

6. Development of Poor Eating Habits

Early exposure to sugary foods makes a child develop a taste for sweet food. Hence they tend to reject healthy food like vegetables when introduced to them later. Increasing sugary food intake in children tends to create unhealthy eating habits that might harm their health in the long run. A child's hunger for nutritious foods such as fruits, vegetables, whole grains, and proteins may decrease if there is a high sugar intake. Children will become accustomed to refusing to eat balanced meals and settle for sugary snacks or sweets. Many foods cause a fast rise and then fall in blood sugar levels, and the child feels hungry again soon, usually craving unhealthy snacks.

When to Introduce Sugar

The World Health Organization (WHO)  suggests that children 

under 1 year old should not have any food or beverages with added sugars. Natural Sugars in this case should be provided through breast milk, formula, and pureed fruits, such as apples or bananas for infants.

For 1–2 Years old children added sugars should still be at minimal levels and focus on nutrient-dense foods like whole fruits for sweetness. Occasional exposure to small amounts of sugar like a taste of birthday cake on a special occasion can be introduced but not become a regular diet habit.
Added sugars should not make up more than 10 % of daily calorie intake. That is according to dietary guidelines, which also say added sugars can be introduced at any age 2 and older. Start with naturally sweet foods like bananas and apples. Opt for whole, unprocessed foods: fruits, vegetables, whole grains, and plain dairy products.

For Older kids, it is important to read labels for hidden sugars in processed foods like cereals, yoghurts, and snacks. Use natural sweeteners like fruit purees if sweetness is needed. Creating healthy eating habits early on helps set the foundation for a lifetime of good health. Prepare snacks and meals at home to control ingredients. Offer naturally sweet options like fresh fruits, unsweetened applesauce, or yoghurt with fruit rather than sugary snacks or desserts.

Avoid sodas, sweetened juices, and flavoured milk. Water and milk are the best beverage choices for kids. Introduce sugary foods only on special occasions, ensuring they are perceived as treats, not part of dairy meals. Introduce sugar with nutritious items,  such as a drizzle of honey on oatmeal or yoghurt. Avoid using sugary foods as rewards because this could create an unhealthy emotional attachment to sweets.

Encouraging kids to enjoy naturally sweet foods like fresh fruit can help reduce their reliance on sugary products. Use the introduction of sugar as an opportunity to talk about healthy eating habits and the importance of balance.

 

Healing Oneself Naturally

Often after getting over an illness, you realize what is being healthy all about. After a bout of infection or disease, you feel that energy has been seeped out of your system. You feel dull, weak, lazy and your body seems devoid of any energy while looking to get back to active life. At that time, you look for something that can bring back your lost energy and vigor. But at that time there is always a question in your mind what else you can do? You want to ease yourself out and become healthy and energetic again as you have just been through a prolonged illness and a complete dose of medication. The answer is natural healing, which can rejuvenate your mind, body and soul and heal you completely. 

What is Natural Healing?

Natural healing is actually the use of non-invasive, holistic, and non-pharmaceutical approaches to promote health and wellness. It consists of a wide range of practices and methods that aim to support the body's internal ability to heal itself. It can be yoga, meditation, reiki, aromatherapy, acupuncture, massages and many more. Natural healing emphasizes the connection between the mind, body and soul. It is helpful to find the root causes of imbalances rather than merely treating symptoms.  

Key Aspects of Natural Healing 

Natural healing approaches may be considered in various situations, either as a primary means of promoting wellness or as complementary strategies to conventional medical treatments. There can be multiple ways to heal by natural healing. Here are some key aspects and approaches associated with natural healing: 

Nutrition:  

A healthy mind and body need healthy food. A well-balanced and nutritious diet is fundamental to natural healing. It involves consuming whole grains, unprocessed foods and fruits that provide essential nutrients to support overall health and well-being. From consuming natural and a well-balanced diet rich in fresh fruits and vegetables, whole grains, lean proteins, and healthy fats to adhering to vegan or raw foods. 

There are varied forms of diet therapies that are being prescribed to assist faster recovery or maintain long-term health, in conjugation with conventional Western medicine. Foods that promote healing often after surgery or illness are leafy green vegetables, nuts and seeds, oatmeal, carrots, sweet potatoes, apricots, apples, oranges, strawberries, bell peppers, meat, seafood and eggs.

Lifestyle Modifications:

 

Natural healing often includes adopting a healthy lifestyle. This involves regular exercise, stress management, proper sleep, and other positive habits to enhance the body's resilience and healing capacity. Lifestyle modification involves altering long-term habits, typically eating or physical activity, and maintaining the new behavior for months or years. Lifestyle modification can be used to naturally heal after sickness and treat a range of diseases, including hypertension, diabetes and obesity. Besides lifestyle modification goes a long way to relieve stress, weight reduction, increased physical activity and a healthy mind and body.

More on lifestyle modifications

Herbal Remedies: 

The use of plants and herbs for medicinal purposes is a common aspect of natural healing. Herbal remedies may include teas, tinctures, and supplements that have significant therapeutic properties. some herbs like ginger chamomile, turmeric, lavender, garlic and ginseng are some of them. Basil is the king of herbs that help in healing and a trusted cure for many ailments. Herbal treatments are good for perking up your mood, helping control cholesterol levels, easing an upset stomach and relieving a cough. Besides natural pain management herbs help in maintaining better digestive health, improving gut health, reducing stress and anxiety and balancing hormones. 

more on herbal remedies

Mind-Body Practices:

Techniques that focus on the mind-body connection play a crucial role in natural healing. Practices such as meditation, mindfulness, yoga, and tai chi are used to promote relaxation, reduce stress, and enhance overall well-being. Mind–body techniques may also be called psychological techniques, emotional therapies or spiritual healing. Examples of mind–body techniques also include art therapy, counseling, hypnotherapy, laughter yoga, life coaching, music therapy, relaxation, spiritual practices, and support groups. 

The mind-body synergy is the core influence our thoughts, emotions, and beliefs have on our physical well-being. By recognizing and nurturing this connection, we can tap into our innate healing abilities and cultivate a state of balance and harmony. Several mind and body practices are helpful for a variety of conditions for example Yoga is an ancient practice for living healthily that combines physical and spiritual disciplines that connect the body and mind.

Energy Healing:

 

Energy healing is a traditional healing system that restores the balance and flow of energy throughout the body, mind, and soul. Modalities like acupuncture, Reiki, reflexology, and sound healing are other energy-based therapies that aim to balance the body's energy flow to promote healing and restore equilibrium. While there are many different methods of energy healing, each one uniquely aims to correct imbalances and blockages of the body's natural flow of energy. Three forms of energy healing that continue to gain a great deal of popularity are Reiki, Sound Therapy, and Emotional Freedom Techniques.

Naturopathy:

Naturopathy aims to educate people to look after their own health and their family, minimizing symptoms of illness, supporting the body's capacity to heal and balancing the body so there is less illness in the future. It emphasizes prevention, and natural therapies and may include dietary counseling, herbal medicine, and lifestyle recommendations. Naturopathy treats any human ailment, pain and injury through natural elements, the body's life force and inner protecting mechanism. like space, air, fire, water and earth (Pancha mahabhuta). These allow the body to activate self-healing mechanisms. Naturopathic healthcare can also be a cheaper alternative to conventional healthcare.

Hydrotherapy:

Hydrotherapy is the use of water to revitalize, maintain, and restore health. Hydrotherapy treatments include saunas, steam baths, foot baths, sitz baths, and the application of cold and hot water compresses. Father Sebastian Kneipp, a nineteenth-century Bavarian monk, is said to be the father of hydrotherapy. Water-based therapies, such as hydrotherapy and balneotherapy, involve the use of water in various forms (hot or cold baths, wraps, etc.) to promote healing and relaxation. 

Aromatherapy:

Aromatherapy is a holistic healing treatment that uses natural plant extracts to promote health and well-being. Sometimes it's called essential oil therapy. Aromatherapy uses aromatic essential oils medicinally to improve the health of the body, mind, and spirit. It enhances both physical and emotional health.

 The use of essential oils derived from plants is believed to have therapeutic effects on physical and psychological well-being. Aromatherapy is often used in conjunction with massage or diffusers. From reducing stress and anxiety to soothing headaches and promoting restful sleep, aromatherapy's healing potential knows no bounds. Its anti-inflammatory and analgesic properties also make it effective in managing pain and promoting relaxation.

more on Aromatherapy

When do you need natural healing?

Here are some scenarios where natural healing methods might be beneficial: 

Preventive Health Maintenance: 

Adopting a natural and healthy lifestyle can contribute to preventing various health issues. This includes maintaining a balanced diet,  regular exercise, managing stress, and getting adequate sleep. 

Minor Ailments and Self-Limiting Conditions: 

For common conditions like colds, headaches, or minor injuries natural remedies such as herbal teas, rest, hydration, and hot/cold packs provide relief. 

Chronic Disease Management: 

In some cases, lifestyle modifications, dietary changes, and stress management techniques can be incorporated into the management of chronic conditions like diabetes, hypertension, or certain autoimmune disorders. 

Supportive Care for Chronic Conditions: 

Natural healing methods can complement conventional treatments to provide supportive care. For example, cancer patients may use complementary therapies like acupuncture or massage to alleviate the side effects of treatment. 

Promoting Mental Health: 

Practices like meditation, mindfulness, and yoga are natural approaches that can contribute to mental well-being. They may be used independently or as part of a comprehensive mental health care plan. 

Functional Medicine: 

Functional medicine focuses on the root causes of diseases and often incorporates natural healing approaches, such as personalized nutrition plans, lifestyle modifications, and stress management. 

Holistic Wellness and Self-Care: 

Engaging in natural healing practices is often associated with overall wellness and self-care. This may include activities like spending time in nature, hobbies, and maintaining positive social connections. 

preparation for Conventional Treatments: 

Before undergoing certain medical treatments, individuals may adopt natural healing practices to optimize their overall health. For instance, preparing the body with a balanced diet and stress reduction techniques before surgery. 

How to promote natural healing: 

Healthy Diet: 

Consume a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Stay hydrated by drinking an adequate amount of water daily. 

Regular Exercise: 

Engage in regular physical activity, such as walking, jogging, swimming, or yoga, to support overall health and be active always

More on being active always

Adequate Sleep: 

Prioritize quality sleep. Aim for 7-9 hours of uninterrupted sleep per night to support the body's natural healing processes. 

more on adequate sleep

Stress Management: 

Practice stress-reducing techniques, such as meditation, deep breathing exercises, mindfulness, or yoga. Identify and address sources of chronic stress in your life. 

Sunlight Exposure: 

Spend time outdoors to get natural sunlight, which provides vitamin D and supports overall well-being. 

Herbal Remedies: 

Explore herbal remedies that have been traditionally used for various health purposes. However, consult with a healthcare professional before using herbs, especially if you are on medication. 

Supplements: 

Consider supplements if there are deficiencies in your diet. Consult with a healthcare provider to determine which supplements are good for you. 

Hygiene and Clean Living: 

Practice good hygiene to prevent illness and maintain overall health. Create a clean living environment to reduce exposure to toxins. 

Holistic Therapies: 

Explore holistic therapies such as acupuncture, massage, or chiropractic care if they align with your health goals. 

Mind-Body Connection: 

Foster a positive mind-body connection. Engage in activities that bring you joy, purpose, and fulfilment. 

Social Connections: 

Maintain strong social connections. Positive relationships contribute to emotional well-being and physical health. 

Stay Informed: 

Stay informed about your health conditions and treatment options. Make informed decisions in collaboration with healthcare professionals. 

Limit Toxins: 

Reduce exposure to environmental toxins by choosing natural and organic products when possible. 

Seek Professional Guidance: 

Consult with healthcare professionals for guidance on natural therapies and ensure they are aligned with your overall health plan. 

Remember that natural healing is a holistic approach, and its effectiveness may vary from person to person, it can be beneficial for certain individuals and conditions, but they are not always a substitute for conventional medical treatments.

By

Monica Saxena

 

Hygiene for Good Health

Health and Hygiene

Hygiene is fundamental to public health and contributes to a better quality of life. It refers to practices or conditions that promote and preserve health, cleanliness, and well-being. These practices aim to prevent the spread of diseases, maintain personal and environmental cleanliness, and contribute to overall health.

Maintaining good hygiene practices is essential for preventing the spread of infectious diseases, promoting overall health, and creating a safe and clean environment for individuals and communities.

You can categorize hygiene into various types, including personal, environmental, and public hygiene. Here are some key aspects of hygiene:

Personal Hygiene:

Personal hygiene is the applications that people perform, to protect their health and keep their life healthy. You can also interpret personal hygiene as the behaviours that must be practised daily, from morning to sleep time to protect our health.

Personal hygiene involves individual practices that contribute to cleanliness and well-being. This includes activities such as:

1, Handwashing:

Regular handwashing with soap and water to prevent the spread of germs. Wash your hands thoroughly with soap and water for at least 20 seconds, especially after using the restroom, before eating, after coughing or sneezing and after touching potentially contaminated surfaces.

2, Bathing or Showering:

Several million sweat glands cover the human body and bathing helps you clean by washing away dead skin cells, dirt, soil and skin irritations. Keep the body clean by washing regularly to remove dirt, sweat, and bacteria. Take regular showers or baths to keep your body clean. Use soap and shampoo to wash your body and hair.

3, Oral Hygiene:

Brushing teeth, flossing, and using mouthwash to maintain dental health. Brush your teeth at least twice a day using fluoride toothpaste. Brushing your teeth involves more than just having white teeth. A good dental hygiene routine can help prevent issues such as gum disease and cavities. It can also prevent bad breath.  Floss daily to remove plaque and food particles between teeth. Schedule regular dental check-ups for professional cleanings.

4, Grooming:

Practices like hair care, nail care, and maintaining overall personal appearance. Trim nails regularly and keep them clean. Practice proper skin care, including washing your face and using moisturizer if needed.

Environmental Hygiene:

Environmental hygiene focuses on maintaining cleanliness in living spaces, workplaces, and public areas. Key aspects include:

1, Cleanliness of Surfaces:

Regularly clean the surfaces, floors, and objects to eliminate dust, dirt, and germs. Regularly clean and disinfect frequently touched surfaces. Control the spread of pests by maintaining a clean environment.

2, Waste Management:

Proper waste disposal is a must to prevent diseases and maintain a clean environment. Dispose of waste properly in designated bins. Separate recyclables from non-recyclables. If applicable, follow local guidelines for hazardous waste disposal.

3, Ventilation:

 Ensuring adequate ventilation in enclosed spaces promotes air circulation and reduces the concentration of pollutants. Keep living and working spaces clean and well-ventilated.

Food Hygiene:

Food hygiene is used as a scientific method/discipline describing the handling, preparation, and storage of food in ways that prevent foodborne illness, to prevent contamination and foodborne illnesses. Key aspects include:

1, Handwashing before Handling Food:

Wash hands before handling food. Thoroughly wash fruits and vegetables. Preventing the transfer of bacteria to food.

2, Cooking and Heating:

Cook meat, poultry, and seafood to the recommended temperatures. Ensuring that food is cooked thoroughly to kill harmful bacteria.

3, Proper Storage:

Storing food at appropriate temperatures to prevent spoilage and bacterial growth. Store food at proper temperatures and avoid cross-contamination.

Protective Hygiene:

This includes wearing protective clothing (e.g., masks, gloves) when necessary to prevent the spread of infections, especially in healthcare settings. It can also include ways to maintain your respiratory hygiene. When coughing or sneezing, you can cover your mouth and nose with a tissue or your elbow. It is important to dispose of tissues properly. Avoid touching your face, especially your eyes, nose, and mouth.

For personal protective hygiene, staying up-to-date on vaccinations and regular health check-ups for preventive care is essential. In certain situations, such as during a pandemic or when working in hazardous environments, use appropriate Personal Protective Equipment (PPE), like masks and gloves.

Community or Public Hygiene:

Public hygiene is the science and practice of keeping our surroundings clean from the spread of communicable diseases. It is equally important for personal hygiene to keep the environment clean and free of germs. If the surroundings are not clean then the hygiene will not last long. Public hygiene involves practices that contribute to the well-being of communities. This includes:

1, Sanitation Facilities:

It includes access to clean water, proper sewage disposal, and waste management.

2, Disease Control Measures:

Public health initiatives, vaccination programs, and other measures to control the spread of diseases within a community.

3, Safe Water Practices:

Ensure access to clean and safe drinking water. If necessary, use water purification methods. Avoid consuming water from potentially contaminated sources.

Why hygiene is important for health:

Hygiene is crucial for maintaining good health and preventing the spread of diseases. Here are some key reasons:

Disease Prevention:

 Good hygiene practices, such as regular handwashing and personal cleanliness, are effective in preventing the spread of infectious diseases. Many illnesses, including respiratory infections and gastrointestinal diseases, can be significantly reduced by practising proper hygiene.

Reducing the Spread of Germs:

Germs, including bacteria and viruses, can easily spread from person to person and through contact with contaminated surfaces. Hygienic practices, such as proper hand hygiene, help reduce the transmission of these germs, minimizing the risk of infections.

Preventing Foodborne Illnesses:

 Hygienic food handling and preparation practices are essential for preventing foodborne illnesses. Proper washing of hands, utensils, and surfaces can eliminate or reduce the presence of harmful bacteria and contaminants in food.

Maintaining Personal Well-being:

Personal hygiene, including regular bathing, dental care, and grooming, contributes to an individual's overall well-being. It can boost self-esteem, mental health, and social interactions, leading to a healthier lifestyle.

Preventing Skin Infections:

Proper hygiene helps prevent skin infections caused by bacteria, fungi, and parasites. Regular bathing and clean clothing can reduce the risk of conditions such as dermatitis, fungal infections, and infestations like scabies.

Controlling the Spread of Respiratory Infections:

 Hygienic practices, such as covering the mouth and nose when coughing or sneezing, help control the spread of respiratory infections like the flu or common cold. This is particularly important in crowded or communal settings.

Reducing Allergies:

Maintaining a clean environment through regular cleaning and dusting helps reduce the presence of allergens such as dust mites, pollen, and pet dander. This is essential for individuals with allergies or respiratory conditions.

Preventing Waterborne Diseases:

 Access to clean water and proper sanitation facilities is essential for preventing waterborne diseases. Hygienic practices in water management, sanitation, and personal water usage contribute to better health outcomes.

Promoting Community Health:

 Hygiene is not only an individual responsibility but also a community concern. Communities with good hygiene practices experience lower rates of infectious diseases, creating a healthier overall environment.

Hygiene is a cornerstone of good health. It encompasses personal, environmental, and community practices that contribute to disease prevention, overall well-being, and the promotion of healthier living conditions for individuals and communities.

How to tackle sleeplessness

Managing Sleeplessness

We all know the importance of sleep in leading a blissful life. In fact, good sleep is like meditation that cures our mind, body, and soul. But if you are not able to sleep properly or have insomnia due to certain underlying conditions, sleeplessness can stir up many different feelings. You might experience anxiety, irritability, fatigue, and similar conditions.

Symptoms of Sleeplessness

1. Anxiety: Lack of sleep raises fear levels and increases stress. Therefore, problems seem even tougher.
2. Fuzzy Memory: Sleeplessness dumbs down thinking skills and causes confusion or inability to focus.
3. Fatigue: One remains tired for a long time and feels that it is a strain to perform simple tasks.
4. Restlessness: A restless mind can make it almost impossible to fall asleep, thus creating a cycle of sleeplessness.
5. Emotional Instability: You might feel more emotionally volatile, with mood swings or a height of sadness.
6. Physical Discomfort: Sleep deprivation can lead to physical issues like headaches or muscle tension.

7. Restlessness: Those with less sleep become more sensitive and irritable.

 What causes Sleeplessness?

Sleeplessness, or insomnia, can stem from a variety of causes, ranging from the lifestyle you lead or the medical conditions you have. Here are some common reasons:

1. Lifestyle Factors

We lead a life that is full of stress and anxiety. Worries at the workplace, financial problems, or personal issues can make it difficult to fall asleep or stay asleep. Other issues can be poor sleep hygiene and irregular sleep schedules, excessive screen time before bed, or a disruptive sleep environment that can hinder quality.

Caffeine and nicotine and its too much consumption often alter the sleep pattern. Consuming these stimulants, especially later in the day, can interfere with your ability to fall asleep.

Similarly, the use of alcohol can initially make you feel drowsy, but it often disrupts sleep patterns and leads to fragmented sleep.

2. Psychological Factors

Sleeplessness or insomnia is a common symptom of depression, often accompanied by difficulty falling or staying asleep and waking up too early. Other psychological factors like generalized anxiety, panic disorders, and other anxiety-related conditions can lead to both falling and staying asleep very difficult.

3. Medical Conditions

Chronic Pain like arthritis or back pain can make it difficult to find a comfortable sleeping position. Sleep Apnea, where breathing is interrupted during sleep, often leads to frequent awakenings. People suffering from Restless Legs Syndrome (RLS), characterized by an irresistible urge to move the legs, often experience disruptive sleep. Besides, these hormonal changes can also affect sleep.

4. Medications

Some prescription medications, including those for high blood pressure, asthma, or depression, can cause insomnia as a side effect. It is better to clarify with your doctor before having them. Certain over-the-counter medications, like some antihistamines, can interfere with sleep.

5. Environmental Factors

Sleeplessness can also be caused by noise pollution in your surroundings, as loud or disruptive noises can certainly disturb sleep. Too high or too low a temperature can also disrupt a sound sleep so better pay attention to it for good sleep quality. Similarly, exposure to bright lights or screens before bed can interfere with melatonin production and disrupt sleep. This includes the bright light of your bedroom and the light emitting from your digital devices like mobile phones and laptops.

6. Eating and Drinking Habits

Unhealthy and heavy Meals or eating large or spicy meals too close to bedtime can cause discomfort and indigestion. This can ultimately lead to poor quality of sleep. If you are drinking too much fluid before bedtime, it can lead to frequent nighttime awakenings to use the bathroom.

7. Circadian Rhythm Disorders

Circadian rhythms are the physical, mental and behavioural changes an organism experiences over a 24-hour cycle. It is affected by light and dark, stress, physical activity, food intake, social environment and temperature. Circadian rhythm disorder can be seen in someone with shifts or irregular working hours or night shifts as these disrupt the body's internal clock, leading to sleep problems. Travelling across time zones can affect your sleep-wake cycle, causing temporary sleep issues called Jet Lag. Travel and time zone changes cause rapid changes, disrupting normal sleep patterns.

How to tackle Sleeplessness:

Understanding the underlying cause of your sleeplessness can be the most appropriate treatment or strategy to improve your sleep. Sleeplessness, or insomnia, can be frustrating and impact your overall well-being. If you're struggling with sleeplessness, here are some strategies to help you get better rest:

Lifestyle and Environmental Adjustments

Create a Sleep-Conducive Environment in your bedroom. Ensure your bedding is comfortable and mattress and pillows soothe you to sleep. Use blackout curtains and earplugs if noise is a problem. Maintain a cool, comfortable room temperature for sleeping. This will ease your mind to rest and you will have a good sleep.

Establish a Routine:

Maintain a consistent sleep schedule always. Go to bed and wake at the same time every day, even on weekends, to regulate your internal clock. Relax before sleeping by following a calming bedtime routine, such as reading, taking a warm bath, or practising relaxation techniques.

Limit Stimulants:

Reduce Caffeine and Nicotine intake after dark as they can seriously interfere with your sleep. Avoiding caffeine or nicotine close to bedtime will help your ability to fall asleep gradually. Similarly, alcohol consumption can disrupt your sleep later in the night.

Manage Light Exposure:

Limit screen time and reduce exposure to screens (phones, computers, TVs) at least an hour before bed, as blue light can interfere with melatonin(a natural hormone secreted by the brain managing the sleep-wake cycle) production. In the morning, get natural sunlight exposure to help regulate your sleep-wake cycle.

Physical Activity and Nutrition

Exercise regularly and engage in regular physical activity, but avoid vigorous exercise close to bedtime as it may be stimulating. Watch Your Diet and avoid heavy meals before bedtime. If you're hungry, opt for a light snack with sleep-promoting nutrients, such as a small bowl of yoghurt or a banana. Stay hydrated but avoid drinking large amounts of fluids close to bedtime to reduce nighttime awakenings for bathroom trips.

Mental and Emotional Health

Manage stress and anxiety with relaxation techniques. Practice relaxation methods, such as deep breathing, meditation, or muscle relaxation exercises, to calm your mind before bed. Practise journaling by writing down your thoughts or worries before bed to clear your mind and reduce anxiety.

If sleeplessness persists or impacts your daily life, consult a healthcare provider for a thorough evaluation and potential treatment options. If this continues for several weeks and affects your daily functioning, consult a healthcare professional to identify underlying causes and appropriate treatments.

Benefits of Drinking Warm Water During Winter

 

When winter hits hard, we love sipping warm drinks like tea, coffee, or a nice bowl of soup to keep the chill at bay. But have you ever noticed how easy it is to forget about plain old water when it is cold outside? Yes, it happens. We skip drinking water, which can leave us feeling dehydrated. But just because it is freezing doesn't mean we should skip the H2O. It is just as important in winter as it is in summer. The thought of drinking cold water when it is freezing outside might make you shiver, but that is where the good old habit of drinking warm water comes in handy. It has been around forever and people of all ages swear by it. 

Water, whether it is hot or cold, keeps us hydrated, cushions our joints and muscles, and helps with all those important things our bodies do. Warm water, along with a nice herbal tea, is a fantastic way to stay hydrated when it is cold season. So, why drink warm water in the winter? Well, for starters, it is super soothing and it has some great benefits that make it worth your while. 

. Here are a few reasons why it's a good habit:

1. Keeps You Warm

Have you ever noticed how warm water helps maintain body temperature, especially when the environment is chilled? It can be a comforting way to combat the chill. When you drink warm water, the warmth seeps into your body, which raises your internal temperature and provides immediate relief. Warm water combats the cold sensation in your mouth and throat, providing comfort and reducing the feeling of being chilled.

2. Aids Digestion

Warm water can give your digestion a boost by stimulating blood flow to the digestive tract and helping in the breakdown of food more efficiently. The warmth increases blood flow to the digestive tract, helping the stomach and intestines work more smoothly. It prevents constipation and makes life and mornings easier.

Having a glass of warm water first thing in the morning is a pretty good habit. It can kickstart your digestive system and help flush out toxins. It is like setting the stage for a day of better digestion. Warm water can even dissolve fats and oils from your food better than cold water. 

 It is a good practice to drink a glass of warm water first thing in the morning. But don't go overboard with the heat as it can scald your mouth or throat, just warm enough to be soothing.

3. Boosts Circulation

Drinking warm water can improve blood circulation in winter when it might slow down due to cold temperatures. In winter, extremities like fingers and toes may experience poor blood flow due to cold-induced constriction of blood vessels. Drinking warm water can counteract this by helping maintain warmth and blood flow to these areas.

 Warm water causes blood vessels to widen, reducing resistance and improving blood flow throughout the body which means better blood circulation and the heart does not have to work hard. This can help tissues and organs receive oxygen and nutrients more efficiently. Improved circulation supports cardiovascular health and lowers blood pressure over time. Improved blood circulation means that toxins and waste products are removed more effectively through the kidneys and skin, contributing to a detoxifying effect.

4. Supports Hydration

When it gets chilly outside, people tend to drink less water. Choosing warm water can encourage better hydration.  As we know how in the winter, people just don't feel as thirsty, warm water is an excellent way to stay hydrated.

 Warm water is absorbed more quickly by the body than cold water because it is closer to body temperature. This ensures better and faster hydration of cells. In cold weather, warm water feels soothing and comforting, which can encourage you to drink more compared to cold water, making it easier to stay hydrated. Warm water soothes the throat and relieves dryness, making it especially beneficial for people prone to respiratory issues during winter. Creating a hydration routine for winter ensures you stay well-hydrated, even when thirst signals are less noticeable.

5. Relieves Congestion

Warm water can help relieve nasal congestion, soothe a sore throat, and ease other cold or flu symptoms common during winter. Drinking warm water keeps the mucous membranes moist, making it easier to loosen and expel mucus.  The warmth can create mild steam, soothing the nasal passages and throat, and reducing irritation caused by dryness or inflammation.

Warm water can help relieve lung congestion in several ways, though it is not a magic cure for congestion. Drinking warm water can help thin out mucus in the airways, making it easier to cough up and clear the lungs. Staying hydrated is essential for maintaining thin mucus and aiding the body's natural ability to clear congestion.

6. Detoxification

Ever thought about how warm water can actually help your body detox? It gets you sweating and keeps your kidneys in top shape. Warm water may slightly raise body temperature, encouraging sweating, which is another natural way the body eliminates toxins. Warm water can help the kidneys flush out toxins more effectively by maintaining hydration and promoting urination. 

When you drink warm water, it helps break down food in your gut, making it easier for your body to soak up nutrients and get rid of waste. Improved blood circulation due to warm water helps transport nutrients and remove toxins more efficiently. Add a squeeze of lemon to warm water for extra detoxifying properties, as lemon is rich in antioxidants and vitamin C.

7. Soothes Muscles

If your body is feeling tense or stiff due to the cold, warm water can help relax muscles and ease discomfort. Staying hydrated is critical for muscle function. Warm water can help maintain hydration and prevent muscle cramps caused by dehydration. Warm water helps relax the nervous system, which may indirectly ease muscle tension and promote overall relaxation. Warm water opens up your blood vessels, boosting circulation. That means more oxygen and nutrients get to your muscles, helping them relax and bounce back. 

Drink a glass of warm water first thing in the morning to kickstart a happy day. Avoid drinking very hot water to prevent irritation to the mouth or throat. Add a dash of lemon or ginger for extra digestive benefits.

How to Enhance the Wellness of Your Kids

Wellness is a holistic health approach that involves physical, mental, emotional, and social well-being. It is about staying disease-free, thriving, and achieving a balanced and fulfilling life. Wellness can be applied in our lives as a long-term proactive process which is all about self-awareness, making positive choices, and looking for personal growth.

Understanding the Wellness of Kids

If it is about the wellness of kids, all the parents will agree that their kids are the most important part of their lives and are also a great responsibility and commitment. So, a kid's wellness is all a parent, guardian, teacher or anyone related directly to the kid will desire. Kids of any age from toddlers to teens demand care and extra attention and their wellness means ensuring their well-being, happiness, safety and cleanliness. This requires a supportive environment that makes them safe, emotionally secure, infection-free and disease-free. 

Children, particularly infants and young children, tend to have weaker immune systems than adults, which is part of their natural development. As they grow, their immune systems gradually develop, and they learn to fight off infections by being exposed to various pathogens.  

Taking care of the wellness of kids involves their overall well-being and different dimensions of their health and development allow them to thrive physically, emotionally, socially, and mentally while growing up. It goes beyond the absence of illness, emphasizing a holistic approach to ensuring children grow in a safe, supportive, and nurturing environment. Key components of kids' wellness include:

1. Nutrition

For proper nutrition of kids, a balanced diet with all necessary essential nutrients is a must to support their rapid growth, development, and overall health. Macronutrients like carbohydrates, proteins vitamins and fats should be part of a balanced diet. Minerals like calcium and iron, vitamin D and fibrous fruits should also be included in their diet. Their food should include vegetables, fruits, whole grains, lean proteins, and dairy. Encourage them to have water as the main beverage and limit sugary drinks. Sugars and salt should be consumed in moderation. Young children often need small, frequent meals to meet their energy needs. So, their meal should be according to their energy requirement.

2. Physical activity

To ensure the wellness of kids proper health and physical activity are of utmost importance. Regular physical activity must strengthen muscles, bones, and cardiovascular health. Engaging kids in physical activities like sports, dancing, or outdoor play is important. Regular activity in young kids strengthens the immune system, helping kids fight off illnesses. Physical activity helps release endorphins, improve mood, reduce stress and boost self-esteem. You can make it fun and age-appropriate by choosing activities they enjoy like biking, dancing, or playing tag. 

You can also engage in physical activities as a family and play with your kids motivating them to take an interest in sports and other physical activities.

3. Sleep

Sleep plays a critical role in the overall wellness of children, impacting their physical health, mental well-being, cognitive development, and emotional stability. During sleep, the body releases growth hormones, which are essential for physical development in children. Adequate sleep strengthens the immune system, helping kids fight off infections and recover faster from illnesses. Sleep replenishes energy levels, allowing children to stay active and engage in physical activities. Sleep aids in the processing and storing of new information, improving learning and memory. 

Well-rested kids are more attentive and able to concentrate better, which enhances academic performance. Lack of sleep can lead to irritability, mood swings, and heightened emotional responses in kids. Children who get adequate sleep are less likely to exhibit hyperactivity, impulsivity, and other behavioural challenges.

4. Healthcare

 Healthcare for children's wellness involves overall care focusing on physical, mental, and emotional health to ensure they grow healthy and happy. Often, pediatric visits are required to monitor growth and development and detect potential health issues. Kids commonly catch colds and other minor infections, and these frequent illnesses help their immune systems learn and strengthen. It's normal for children to have several colds or mild infections during their early years in school or daycare. Preventive healthcare like vaccinations and regular check-ups are required for kids' wellness. Timely immunizations are also beneficial to prevent measles, polio, and influenza. In addition, routine vision, hearing, and dental checkups are also required to stay proactive with healthcare. 

5. Teach safety measures

Teaching safety measures to kids is essential for their well-being and can be engaging if done effectively. Teaching them about strangers and not sharing personal information or not going anywhere with someone they don’t know is important. Ensure that they memorize key contact numbers, and emergency and parent numbers. Identify safe spaces (school, police station, or trusted neighbour’s home) where they can go if they are left alone or feel unsafe. 

Teach them about boundaries and the difference between safe and unsafe touch, commonly called good and bad touch. Use age-appropriate language and ensure they know how to say "No", Teach them to look both ways before crossing the street and to follow traffic signals. Show them how to use equipment safely and avoid pushing or crowding others. Encourage playing or travelling with a buddy rather than being alone. 

6. Emotional and Mental Health

The emotional health of children is foundational for their overall wellness. It influences their physical health, academic performance, relationships, and ability to cope with life's challenges. Stable emotional health reduces the risk of anxiety, depression, and other mental health issues. Emotional stress can weaken the immune system, leading to physical ailments. The positive emotional state in kids enhances their concentration, memory, and cognitive development.

Creating a safe emotional environment for kids makes them feel comfortable expressing their feelings without fear. Help children to develop resilience by teaching problem-solving, mindfulness, or relaxation techniques. Another factor is social media, whose exposure and potentially harmful content online can disturb a child. See to it that young kids stay away from it. Practice yoga or meditation to help kids develop a sense of inner peace and focus.

7. Social Wellness

Social wellness is a crucial component of overall wellness for children. It encompasses healthy relationships, makes them communicate effectively, and develops a sense of belonging and connection to others. Fostering social wellness in children can positively impact their emotional, mental, and physical well-being resulting in positive relationships with family, friends, and peers.

Positive social interactions help children develop emotional intelligence, which enables them to navigate challenges, express feelings, and manage stress. Strong social bonds contribute to a child’s confidence and self-worth, as they feel valued and supported by their peers and community.

 Encourage kids to build positive peer relationships through playdates, school activities, or team sports. Share your family’s values and help kids understand the importance of kindness, gratitude, and responsibility. A supportive social environment can encourage healthy behaviours, such as regular physical activity and balanced nutrition, through peer influence and shared activities.

7. Cognitive Development

Promoting the wellness of kids through cognitive development involves fostering their mental, emotional, and social abilities. Cognitive development directly influences how children think, explore, and understand the world. It can be activities like role-playing and storytelling to enhance creativity and problem-solving skills which help improve memory, focus, and logical thinking. Encourage kids to ask “why,” “how,” and “what” to build critical thinking.

Museums, nature walks, and cultural events stimulate cognitive growth and develop vocabulary, imagination, and comprehension. Engaging children in conversations about what they read or experience to enhance their critical thinking is also a very productive practice.

8. Be a Role Model

If you are a parent, teacher or guardian of a young kid demonstrate healthy habits yourself, such as exercising, eating well, and managing stress constructively. Maintain a positive and encouraging attitude to inspire kids to prioritize their own wellness. Becoming a role model for encouraging the wellness of kids is a noble and impactful goal. Practice balanced and nutritious eating habits, include fruits, vegetables, and whole grains in your diet and show enthusiasm about healthy food choices. Incorporate regular exercise into your routine, whether it’s walking, yoga, sports, or any fun activity and include your kid in it. Manage stress constructively, practice mindfulness, and talk openly about emotions to normalize mental health discussions. Teach kids simple life skills like cooking, gardening, or basic first aid that promote self-reliance and wellness.

 Enhancing the wellness of kids involves nurturing all aspects of their development—physical, emotional, social, mental, and environmental. By taking a comprehensive approach, we can build a foundation for children's long-term well-being and resilience, helping them grow into happy, healthy adults.