Health Blunders You Must Avoid to Stay Fit

Today is World Health Day, and if you are aiming for a healthy life, pledge not to make these health blunders.
1. Avoiding checkups 
One may think that medical tests are mandatory only for middle-aged or old people. But it’s people between the age group of 18-25 who are more prone to diseases of the heart, liver and lungs, “Youngsters should get regular health checkups done. Lipid profile for cholesterol, sugar fasting for fluctuating sugar levels also the vitamin B12 and D3 tests are very important. An annual eye checkup too is mandatory due to high stress levels faced by today’s generation.
2. Not getting enough sleep 
It’s necessary to get enough sleep to recharge our system, “A good 7-8 hours of sleep is essential. Lack of sleep can lead to increased levels of stress, restlessness, fatigue, loss of appetite and also weight gain, as one tends to indulge in binging at odd hours.
3. Thriving on Junk Food
” Junk food is empty calories. “Burgers, fries, pizzas are great for taste, but are devoid of carbohydrates. It’s essential to include fruits, vegetables and lean meat like fish and chicken in your diet. Also, avoid junk food at night as your metabolism is low at night. If one wants to indulge, then daytime is a better time.
4. Going on Crash Diets
” It’s a myth that if one stops eating they will lose weight. “Many people stop consuming visible fat like oil, ghee, butter, etc. Five to six spoons of fat consumption is essential every day. Omega 3 and fatty acids are essential for the brain, else one tends to feel tired and suffer from lack of concentration. Staying Hungry can give you dull skin and a weak immune system.
5. Pairing meals with aerated drinks 
It’s best to avoid aerated drinks and artificial juices along with meals as they are high on sugar and contain empty calories. “These drinks wash away the benefits of all the iron and vitamins that we gain from our food.
6. Not exercising daily
It’s not only important to exercise daily but to exercise in a right manner. “Half an hour of exercise daily is the mantra to good health. It’s not necessary to hit a gym. One can go for a 20 minute jog or brisk walk.
7. Guzzling alcohol
Partying hard often means drinking lots of alcohol for youngsters, which lead to serious ailments. Once you cross the safe limit (14 hard drinks a week for men and 7 hard drinks for women), you are prone to fatty liver (100% people get it), which leads to liver inflammation, and even liver failure.” 
8. Not kicking the butt
Smoking is one of the greatest causes of premature deaths. “The number of chain smokers, specially young women, is increasing at an alarming rate, resulting in dangerous health disorders”. Bad lungs, chronic cough, asthma, stomach ulcer, and even lung cancer are common consequences of smoking.
9. Ignoring burnout Symptoms
Unrelenting stress can result in a burnout — a state of emotional, mental, and physical exhaustion. You could feel worn out, detached, and defeated. “A large number of young people are suffering from burnout, and are not even aware of it. It’s important to watch out for the symptoms, and seek professional help.


Source - HT City, 7th April 2012

Board Exams- A Nightmare for Takers

With Board exams round the corner students must be studying hard for good marks. Studying for long hours at a stretch without giving proper rest to the body is not only harmful to the body but to the mind as well.

Unfortunately these long hours are not only harmful to your eyes and back but in long run have other serious complications as well. You should make sure to study in proper light and have minimum effect on eyes when using computer screen. Your body posture plays an important role, while studying and using computer, to reduce effect on your eyes and back.”Never lie down and read “as this puts extra pressure on your back and your eyes get affected as well. One can always use a study table for the same.

You also have to make sure that your sleep is something which should not be compromised upon. A good sleep and proper rest is something which helps in keeping your mind fresh which in turn helps you to store things effectively.

Some Quick Tips that might help you sail through smoothly:

1.       Take a 5 mins breather every hour

2.       Wash your eyes on regular intervals

3.       Close your eyes and blink frequently while studying.

4.       Liquid consumptions should be increased in various different forms like                coconut water, juices and most important plain water.

5.       Instead of eating 3 heavy meals it is advisable to eat light every 02 hours.

6.       Take good 08 hours sleep

7.       Do some meditation or yoga to increase your concentration.

8.       Have lot of green and raw vegetables and fruits rich in protein.

9.       Keep your diet light.

 Study in proper light preferably white light.


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Stressed & Suicidal

ONCE, being a child was simple. You went to school, played with friends and studied. The pressure to do well was present, but not at the cost of fun and a life beyond school books.

But times have changed. A recent study has found that not only adolescents, but kids as young as 11 may try to harm themselves as a result of stress- related depression.

The study was carried out among 30 children in Kerala, many of whom had consumed pesticides, kerosene, drugs, face cream and even gone to the extent of trying to hang themselves.

Of these, 90 per cent were in some kind of stress.

The study, published in the journal Indian Pediatrics, is based on interviews of children and their parents conducted at a child guidance clinic attached to the Calicut Medical College.

“High parental expectations contributed to school- related stress in the children,” the scientists who carried out the study said.

Twelve of them were suffering from school- related stress, while 18 were dealing with conflict with parents or siblings, fighting/ alcoholic parents or grieving the death of parents.

Among the 21 boys and nine girls the scientists spoke to, the majority were between 11 and 13 years of age. The youngest, a six year- old, had been told by a relative she would die if she ate face cream. Fifteen of them had wanted to kill themselves by consuming the harmful substances.

One child died in the attempt.

As only a small percentage of such children seek professional help, the study may only be the tip of the iceberg, the study warns.

Deliberate self– harm is an indicator of underlying psychosocial problems, including an increased risk of suicidal behavior in later life, the scientists say. Moodiness, academic decline and social withdrawal are the early signs of depression.

Kids may try to harm themselves by banging their head against a wall or poking a pencil or compass into the body.

“ Self- harm among children is becoming a public health problem,” Dr Anjali Varma, attached with the Veterans Affairs Medical Center in Salem, Tamil Nadu and an assistant professor at the University of Virginia School of Medicine, said.

“Pediatricians, parents and school teachers need to identify the early signs of depression and anxiety in young kids,” she added.

Social networking sites such as Facebook and Twitter also contribute to kids choosing selfharm as a way of dealing with anxiety and depression.

“ Bullying and adverse comments on these sites on looks, relationships and school performance can damage the youngsters’ self- esteem, provoking them to take the extreme step,” psychiatrist Dr Jitendra Nagpal said.

“The trend is on the rise. I get three to four children a month on the wrong side of social networking,” he added.

TOO MUCH FOR A YOUNG MIND

The study showed kids as young as 11 harm themselves and commit suicide because of stress- related depression

The kids took pesticides, kerosene, drugs, face cream & even tried to hang themselves

Reasons for stress included school work, conflict with parents or siblings and fighting/ alcoholic parents

Moodiness, academic decline & social withdrawal are the signs of depression to watch out for Stressed & suicidal

Source Mail Today, 16^th May 2011