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Wellness

Long Term Effects Of Sleep Deprivation: Regular Sleep, Healthy Future

The world will celebrate the 14th Annual World Sleep Day on 19th March 2021. This year’s motto is to promote “Regular Sleep, Healthy Future” and educate the world about the importance of good sleep as we have seen people losing sleep and falling prey to sleep deprivation. A very sleeping condition that affects more than 50 to 70 million adults in the U.S. alone. Moreover, it can hinder your day-to-day life and cause other health issues. But do you know the long term effects of sleep deprivation or how it is affecting you? World Sleep Day: “Regular Sleep, Healthy Future” Sleep problems exist as the most typical troubles in the 21st century. And their existence in the long-term can lead to sleep disorders. In May 2007, Tony Wright, a U.K. author and consciousness researcher, claimed to hold the world record for sleep deprivation with 266 continuous hours of sleeplessness.  But, what is Sleep Deprivation? It is a condition where one does not get the required amount of sleep or poor sleep quality. In conclusion, sleep insufficiency or sleeplessness affects the phenomenon of sleep deprivation and can either be chronic or acute. Bad sleep habits lead to several health problems that are listed below. Even though researches show that not taking enough required sleep can affect the quality of life. Getting less than 6-7 hours of sleep is more harmful and more severe than we let it be. Although no one can decide the hours for ideal rest as it solely depends on an individual. However, according to CDC, every adult must have a bare minimum sleep of 7 hours. Moreover, one out of every three individuals is sleep deprived. How do you know if you are one of them? Sleep Deprivation Symptoms Sleepiness:  If you haven’t gotten the required amount of sleep at night, you will face an excessive amount of sleepiness. You might dose off during the day or while working. Moreover,  Yawning:  People who do not get enough sleep or stay up without sleeping all night can be seen yawing the next day.  Irritation:  When you stay awake all night, you wake up in the morning being all cranky, and everything annoys you. Additionally, you get irritated, and this can be a sign of sleep deprivation. Fatigue:  If you feel tired in the daytime without even doing anything, you might be facing daytime fatigue. Additionally, it can be a sign of sleep deprivation as well. Poor Attention Span:  One of the easily seen symptoms of sleep deprivation is lack of attention or poor attention span. The person may not be present now, often dozing off or having trouble concentrating on work.  Memory Loss: People who had not slept have a forgetful mind, often failing to recall things and having problems with their memory.  Lack of Energy: They may have no energy to function, looking exhausted and tired all the time, and they may have impaired thinking. They might not be as energetic as they used to be and seem to be losing interest in things.  Sleep is the best meditation. –     Dalai Lama Sleep Deprivation Types Sleep deprivation varies from acute or chronic depending on the person’s circumstances. Also, the long term effects of sleep deprivation can be pretty dangerous. Acute sleep deprivation is when a person functions without sleep, either for one or a few days. It may stay for a shorter period, and the person usually has a significant reduction in their sleeping hours. Moreover, it can lead to problems like difficulty in concentration, difficulty in thinking, hallucinations, or paranoia. Chronic sleep deprivation is also known as insufficient sleep syndrome, is when a person has reduced sleeping hours for more than three months. Usually, people can’t sleep when sleep-deprived, even if they try. Moreover, it can lead to cardiovascular disease, diabetes, high B.P., neurological conditions like dementia, and other major health issues. Long Term Effects of Sleep Deprivation There are some adverse effects of sleep deprivation that can be harmful to the human body. However, lack of sleep or poor quality of sleep affects the following or lead to it: Memory Issues When a person is sleeping, the brain forms connections that help you process and remember every information gained over time. Inadequate sleep can negatively impact both the short-term memory and long-term memory of a person, making it challenging to store even the existing memories and challenge a person’s reflexes and motor skills. Impaired Thinking and Concentration A person’s lack of sleep over a more extended period can cause the brain’s functional abilities to decrease drastically. Complete rest is not only crucial for people to feel sharp, concentrated, and to learn new things, but it also impacts our problem-solving skills, decision-making skills, and the ability of the brain to regulate our emotions. Mood Swings Researches indicate that lack of sleep can lead one to feel sadness, anger, mental exhaustion, and the absence of optimism and sociability, according to Harvard Healthy Sleep. The NHS reported a survey that revealed that most individuals who suffer from anxiety or depression sleep for less than five hours. Adequate sleep helps release the hormone ‘melatonin’ which further helps regulate healthy sleep, promoting positivity. Diabetes A good 6-7 hours of sleep is what doctors always recommend. Still, research has shown that sleep deprivation may disturb the body’s method for processing glucose, using the quantity of insulin that the body produces. This is the main reason why inadequate sleep is considered a significant risk factor for type 2 diabetes. Accidents Lack of sleep can affect a person’s ability to balance and coordinate; hence it makes one more vulnerable to physical accidents and mishappening. Low Sex Drive Deficiency in sleep causes the body to produce less testosterone which further affects the person’s sex drive.  High Blood Pressure Less than five hours of sleep risks increasing one’s blood pressure levels. Heart Diseases As mentioned above, increased blood pressure levels promote a higher level of chemicals, leading to inflammation, which plays a vital role in promoting heart diseases. Weakened Immunity Just like the rest of our body, our immune system works best with adequate sleep. Too little sleep weakens the immune system’s defence against viruses that cause infections such as colds, coughs, Viral, etc. Weight Gain The chemicals provided by the lack of sleep promote an individual to overindulge in eating even when you are not hungry. Moreover, it may cause you hallucinations that can be a little tricky and give you false sensitivity to things. Sleep Deprivation Hallucinations Sleep deprivation hallucinations are a common observation of a person who is suffering from chronic sleep deprivation. Research says that in extreme cases, this condition suffers from hallucinations. Hallucination is a condition when a person sees something that isn’t even there. It’s the opposite of an illusion. For instance, if a person sees someone they miss in front of them when they are not there, it’s a hallucination. Nevertheless, you mistake something for somewhat else that’s an illusion. The visions of the hallucinations during the sleep deprivation can be complex or straightforward. But if you see hallucinations due to the lack of sleep, the chances are these will resolve if you get the required amount of sleep. Conclusion: The World Sleep Society has decided this year’s theme for World Sleep Dayto be “Regular Sleep, Healthy Future.” They focus on the benefits of regular sleep for a healthy body as normal sleep helps improve mood and performance and keeps you energetic. Moreover, we raise awareness against long term effects of sleep deprivation and how we compromise our sleeping hours to a modern lifestyle.

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Wellness

Five Fast Fat Burning Foods

If your tummy is bulging out and that is making you tied over small things or your buttons are straining, which seems like they are going to pop out anytime, or you have a special celebration to attend, and your spare tire is ruining your look in the bold dress. Many people are very calm about their tummy, whereas some do hundreds of things to reduce their fat. When reducing fat, the first thing to do is fix a diet and exercise. Foods having high fibre are the best fat burning foods as they contain low calories. Five Fat Burning Foods That Works: EGGS Research has shown that eggs have many proteins and amino acids in them. Moreover they are low in calories, which help reduce weight. As they have high fibre, they make you feel full for hours and reduce your intake of more calories. It is recommended to have an egg at breakfast daily to provide you with proteins and nutrients and reduce your consumption of other foods, which may increase your daily calorie intake.  The egg is one of the foods made in numerous innovative dishes. It can be baked, scrambled, poached, omelette or boiled. One can fix it with vegetables containing high fibre for more benefits. However, oil and butter should be avoided as much as possible, which reduces calorie intake. Eggs also increase metabolism and cover many minerals and vitamins that we lack in our bodies, making us more healthy and fit.  YOGURT It is found in research that taking simple yoghurts that are free from fat help reduce fat rapidly. The most prominent benefits of adding yoghurt to your diet is that it didn’t make you compromise your muscles. Yoghurts are fat burning foods and do not affect the muscles. Yoghurt also helps build lean muscles, which help reduce fat side by side and highly recommended to burn calories. It is a high protein snack that curbs appetite, reducing calorie intake. Vitamin D in yoghurt food helps burn fat and lose weight more effectively. However, its more significant help is it helps in maintaining the required weight. It happens a lot that many people do reduce, but they get back to their situation after some time.  Some foods led to obesity for a long, and it took a lot of time to reduce the fat accumulated from these foods. Precisely opposite to it is yoghurt study shows that taking it for a long time reduces weight and helps to shrink the waistline. SPLIT PEAS  A small number of split beans may prevent you from getting hungry for a lengthy period. As fibre in it took longer to digest and make you feel full for a long time resulting in low intake. Proteins, vitamins, minerals, and water help add volume without calories as it maintains low energy density. In addition to all these, it has a high amount of nutrition like vitamin B1, B5, K, Floated, Iron, magnesium, Zinc helps in maintaining a healthy body. One can consume them raw or add in a salad or make a dish out of it by boiling it. You can also pair it with carrots, onions, other vegetables with cereals.  Fresh and best quality split peas are pretty tasty and sweet.  So if you have any food like noodles, pasta that is not relatively healthy, adds some which may neutralize your calorie.  Split peas are also available in roasted and seasoned form with salt and spices. Moreover you can also take them as snacks whenever you feel hungry. This may benefit you a lot. OYSTERS When it comes to the best food sources of Zinc, a mineral that works with the hormone leptin to regulate appetite, Oysters are your answer. Research conducted indicates that overweight people usually have higher levels of leptin and lower Zinc levels than people with average weight.   Oysters are tiny shells that have nutrients (vitamin d, Zinc, copper, iron, vitamin B12).  Oysters are also a vast source of good cholesterol, antioxidants and omega-three fatty acids, making them beneficial for your body’s overall functions and health. A half dozen oysters only have 43 calories but provide 21 per cent of your RDA of iron deficiencies, which links to a significant increase in fat. Oysters are ideal fat burning foods for people who want to lose weight naturally and healthily.  To avoid infections consumed thoroughly cooked oysters. Choose those with closed shells and discard any that does open while cooking.  Raw oysters can carry potentially harmful bacteria and viruses, so cooked them thoroughly.  BEANS  Pulses are one of the closest things we have to a fat-burning – pill.   Beans are a great source of resistant starch. It is a type of slow-digesting, insoluble fibre that feeds the healthy bacteria in your gut triggering the production of chemical butyrate, which encourages the body to burn fat as fuel and reduces fat-causing inflammation.  Beans are also one of the top sources of soluble fibre. Like in black beans -one cup of it boasts an Impressive 4.8 grams of soluble fibre.  One research found that every additional 10 grams of soluble fibre eaten per day reduced belly fat by 3.7% over five years.  It is high in protein and fibre, which means it will keep you feeling fuller for a longer time, resulting in a reduction in overall calories intake, which may help control weight and alter body composition.  Whether it’s the black, red or white kidney, research show that beans and legumes can be beneficial for weight loss and foods that burn belly fat fast.  Beans are a great food to add to your diet; they can help you shed pounds, as well as improve your overall health.  Conclusion:  These foods can help a person burn fat and lose fat. However, it is essential to remember that fat-burning foods must be part of a healthy balanced diet overall. Moreover, a person should engage in physical activities  to burn fat and lose weight. As these fat burning foods are hardly going to cause any noticeable change on their own.

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We Hear You

“I am thinking of ending things!”

“I am thinking of ending things!” We Hear You featured post by Ava Roger I sit by the window, hugging my legs tighter and watching the world fade into the chaos of the cold. It’s here, the time of the year I despised the most. For most people worldwide, this is a season of joy, festive, and snow, but for few people, it’s the season of gloom, long-awaited nights of no sleep, and winter blues. I fall into those few people. Winters are numb for me. I am often unaware when the sun went down and the moon took over. I watch the kids come out to play, build snowmen; also a group of teenagers aiming snowballs at each other, and there’s a lady with seven cats that chases everyone away. It would have been picturesque if only I were me. If only it were summer. But then there’s no snow in summer. There cannot be snow in summer. Nature is a funny thing, so is the human mind. You never know when and what can trigger you, and that’s the worst—not knowing anything about your mind or body. It’s quite disappointing, being unaware of yourself. People say it’s just in my head. I live in my head. But how do I explain to them that it is eating me alive slowly? These thought leaves me hopeless and feeling useless all day. I just sit around the house. The clothes keep piling up, the dishes are lying here and there around the house, and I do not know where to start. I am just watching the world fade away all day. I reach the peak when I hear the bird start to chirp, eyes bloodshot with no sleep and craving for some rest. Maybe a few hours. Just a few hours I want. But sleep seems to be at war far away in some land where I cannot reach. Have become a night owl, all acknowledgments to Insomnia. Due to these winter blues, I have started to draw myself away from the things I use to enjoy. I often find myself thinking about death or suicide. It looks like an enchanting possibility. Won’t it be nice? To be immune to pain, useless thoughts, guilt, and this black hole that is building inside of me? But then, I do not want to end the good things. Good things are the hot chocolate with marshmallows on snowy days, the warm arms holding me every night, the love-notes stacked around the house, the soft cushions by the windows, and our Chichi that’s licking my feet while I type this. Then I do not want to end my story yet. There are so many things to write about, so many places to discover, so many dogs to pet, and so many stories to hear. I happen to look at the picture there, on my bedside table: a happy me, endless blue sea, and him. Since the day he discovered me, sitting at the coffee table on street 17A alone, he has not left my side.  He looked a little out of place. The coffee shop was not the usual place for someone rowdy like him. Yet he was there, as if it was meant to be. At last, he approached me with a smile, a confident, yet hesitant smile. He has been my best friend, my companion, my lover, and most importantly, my hope. How can I leave him alone? I cannot leave him alone. Will have to fight back for him. Gonna hold onto a light tighter for him. I have to get myself working again, steady but effectively.  I will try to fight this winter blue, from this very moment! Thankyou Ava Roger for sharing what winter blues feels like and giving us hope to fight it. We hope you overcome it. While she was a lover on her side, we are sure we all got each other. Have a similar story similar to share? Please drop us a mail at [email protected]. We will feature it on our different social media platforms. Get in touch with Ava Roger on her Medium account.

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We Hear You

“What is Wrong with My Son?”

“What is Wrong with My Son?”  We Hear You featured post by Laura Jones I was doing laundry in our basement when I heard a loud noise from upstairs. My first instinct was to ignore it, but then I remember Nathan was having his lunch, and he must have broken something. I started calling him out, but I met with silence. I walked upstairs; further with every step I took, I was in oblivion. I have not the faintest of the clue of what I will be encountering in a few seconds.   A shiver ran down my body when I saw Nathan lying on the floor, shivering, with his eyes turned inside out and frothy saliva making its way out of his mouth. I froze in my steps, and I was on the verge of freaking out. It was the first time I had to experience something like this in my life. I watched my son’s body shake violently and restlessly for almost 30 seconds. And it is needless to say those thirty seconds were the worst moments of my life. I was losing control over my mind, my legs gave up, and I could not take my eyes off. The moment I hit the floor, a hand reached out to me. It was my husband, shouting and asking me to call someone. I was failing to register what exactly was going on. But he got hold of the phone and dialed 911. I believe he was asking me to call for help, but I was helpless. I gathered whatever courage I could muster up and shouted: “What is wrong with my son, Arthur?” “He is having a seizure, Laura. He has stopped shaking, look.” My husband, Arthur, brought me back to reality. Nathan was not shaking anymore, but he was unconscious, from what I can see. I crawled near him, and the floor was wet; he must have peed. Arthur was holding me as we heard the emergency siren. I breathe a sigh of relief. Medic, cops pile up in our small dining room, and I watch them as they shift my son to the stretcher and talk to my husband. We accompany our son to the hospital, and they all make me wait outside. I fell asleep in the waiting room when I wake up, Arthur was laughing at me as Nathan drew doodles on my hands. “Mom!” Nathan shouts in his childlike slurred speech. My hands reached out to him, and I couldn’t resist but hold him closer to me. Arthur shushed me from afar as tears started to spring out of my eyes. Arthur informed me that our child might have epilepsy, and if it happens two or more times, we would need to seek a doctor for him. He told me it was due to the complication in my pregnancy that has affected a specific part of his brain. It triggers his seizures, and we will have to be very careful. Seizures used to look scary and ugly but since our son was diagnosed with it, I had been preparing myself with first aid, emergency kit and everything one need to know. Moreover, you should always be prepared for what might happen. Such kind of situation can happen to everyone at any stage of life without giving any special indication. So, I would recommend, be calm and try to find the solution rather than being panic. Above all, there is no natural way to deal with seizures, so if your beloved ones go through such a problem, take the medical help right away rather than implement self-understood therapy. Serving the unproved and needless therapy can result in life-endangering outcomes. Additionally, seizures is treatable, so no need to be worried.  To protect the privacy of the mother, we will not share her contact details as she has asked to do so. However, you can leave motivating comments and your thoughts below.  Have you got a story to share? Write to us [email protected]

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We Hear You

“I Caress My Face With Hatred!”

“I Caress My Face With Hatred!”  We Hear You featured post by Muskan Singh Across the mirror, I stand, caressing my face but not with love this time, rather a hatred. No amount of fuller earth can bring life to my papule acne a type of acne. These have filled my face, which has become the center of my hatred towards my body. “It’s biological” is what I’ve heard for quite some time. However, no comfort from the people around me could decrease my face’s redness and the sorrow in my heart. It was way back when I was in middle school where my acne took a drastic turn. Suddenly, it broke throughout my face, and they introduced the terms whiteheads, blackheads, and scary acne to me. The pimple slowly faded but left the painful, ugly red scars that wouldn’t go for months. It seemed like an endless fight that I would always try to win. However, in the end, I would wake up the next day with a new red bump on my face. After a few weeks of struggle, the scars would fade but left the horrific sight of it inside my heart. I was once a girl with it all! I was never the one who had scars on her face; it was not even the slightest possibility that I considered while growing up. Yet I was here standing, caressing my face, cursing every facet there is. The chemical products like creams and serums that I have used every day to treat acne-prone skin, or in my case, to inflame it. Looking at the people around me, I always questioned myself as to why am I so unlucky? Moreover, I will run away from the places where people would stare at my papule acne-filled face and lock me in my bedroom while bawling my eyes out. I would indulge in finding the best solution on the internet, and my YouTube was flooded with the skincare routine order videos. However, as the day ends, they could not even work out for the acne treatment. The hormonal acne scars are widespread and were told to me by every dermatologist out there who thought it was all because of the PCOD. Little did they know that it was not the former that bothered me but the red papule acne, which made me uncomfortable even in my skin. Its Not Just PCOD But Papule Acne! Usually, I’m the girl who is very confident with herself, doesn’t apply makeup often, or tries to be as minimalist as possible. Still, here I am, with my acne, drowning myself in the gloom that I’ll be stuck with these acne scars, perhaps forever. No amount of healthy eating, reducing oily products, exercising could bring back my glowing skin. Am I too dramatic, or the millions out there face the same problem when they get these scars. Are we supposed to wear them with pride like a badge of honor or cover them up with tons of makeup and beauty products? Or do we learn to live with them? We can also go for those expensive cosmetic surgeries that could maybe not only burn the pocket of a middle-wage person like me but also could lead to a permanent scar? “You are imperfect, permanently and inevitably flawed. And you are beautiful.” ― Amy Bloom Beauty is there even in my acne scars because the true beauty lies within me. At last, I wore a smile, a smile because however much I want to erase these papule acne, they will be embedded in my face. Maybe forever! I can’t keep getting tensed over such petty issues when I have so much to do. I can do what’s there in my hand! That is to rise like a warrior, get those gym exercises done, improve my appetite, and get back to business. As, it’s not about the acne scars but the scars that are in my mind about “standards of beauty. Thank you Muskan Singh for sharing what living with papule acne is really. Your insecurities start with you and only you have the power to overcome it.  Have a similar story similar to share? Please drop us a mail at [email protected]. We will feature it on our WE HEAR YOU section. Get in touch with Muskan Singh on her Instagram account.

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Panic Disorder

The History Of Panic Disorder

History Of Panic Disorder Did you know the History of Panic Disorder dates back to 3000 years ago? Or how it originated from Greek  Mythology? Well it was even termed as Madness. Let’s see how madness came to evolve to a mental disorder with time. Ancient Greece Era Early Civilization saw this as some supernaturally imposed madness. The Assyrians and Egyptians considered it as a hove from heaven. Similarly, the Greeks saw it as a curse from Gods. Plato, from ancient Greek, represented a concept associating anxiety to an empty womb. They generally used the term hysteria for women with acute anxiety or panic disorder. Plato said, we quote, “The uterus is an animal desirous of procreating children. When it remains long unfruitful periods beyond puberty, gets resentful and angry, begins to wander throughout the body, closing the air passages, impeding breathing, bringing about painful distress, and causing a variety of associated diseases”. Plato also stated that the symptoms are improved when a woman is pregnant. Additionally, diseases as dyspnea or difficulty in breathing are common symptoms of panic disorder. Further, the Greeks believed that medicine often caused mental disturbances, giving birth to a mental illness such as mania and melancholia. Medieval Era In the medieval period, the Christians and Islamic followed the medicinal practice started by Hippocrates and Organized by Galen, Aretaeus, and others to treat it. They used classical magical remedies and folk beliefs as treatment. They believed that only women could have it or madness episode as they have a womb. Further, they considered what we know today as Severe anxiety to be depression. They thought it the same as acute anxiety only. We do not see much progress in the history of Panic Disorder during this era. Renaissance Era During the Era of Renaissance, Robert Burton, an English doctor, writes about acute anxiety to a sort of fear. He wrote, “This fear causes in man, as to be red, pale, tremble, sweat; it makes sudden cold and heat to come over all the body, palpitations of the heart, syncope, etc. It amazed many men that are to seek or show themselves in public assemblies. Many men are so amazed and astonished with fear, they know not where they are, what they do, and which is worst, it tortures them many days before with continual affrights and suspicious.” He lists the fears that he associated with acute anxiety or panic disorder as we know it today. In this era, we saw the rise of medicine and the description of the disorder. They started associating it with psychological illness rather than a female womb. It all happened after the establishment of psychology as an independent branch of study. The witch doctors and physicians knew the symptoms of anxiety since the Immemorial time, according to Berrios. However, they treat these symptoms by associating it with the organ that depicted the signs. For example, palpitation has associated with a disease of the heart. They ruled out the concept of mental disorder during the treatment.   19th century The French Psychiatry studied Panic Disorder under the name of acute episodes of Distress during the 19th century. Landré Beauvais, a French doctor from the same time, described restlessness, discomfort, or extreme physical activity as symptoms of some chronic disease. Only in the late 19th century, a progressive change took place in the study of anxiety disorder. Karl Friedrich conducted a survey and explained agoraphobia: a fear of wide and open areas.   The first time the word “Panic” was used by Henry Maudsley in 1879. Later, Freud associated a few acute symptoms with a panic attack. The signs were cardiac activity disorders, dizziness, shock, sweating, tremors, diarrhea, and pavor nocturnus. In this era, we saw the foundation of the history of Panic Disorder being laid. 20th century Even though we were open to talks about the symptoms of Panic Disorder, yet we were still associating the symptoms with hereditary and biological factors. The first case that officially came on papers was that of a lady in her 40s names Madelaine. She was a patient with symptoms of anxiety and possibly had panic attacks too. Later they associated Panic attacks with the feeling of fear. Around the 1950s, the medical field saw a revolution when they introduced benzodiazepines with antidepressants. They started involving the symptoms of anxiety attacks, phobia of crowds, and the feelings of depersonalization to something severe as Panic Disorder. Usually, the patients were women in their late twenties. Late 20th Century The American Psychiatrist Society later classified anxiety disorder into different disorders. Acute anxieties as panic disorder, chronic anxiety as generalized anxiety disorder were the primary classification. Further, they divided phobic neurosis into social phobia, simple phobia, and agoraphobia (with or without panic attack). Additionally, we no longer consider agoraphobia as an individual category, but as a result of disorder, we now list it under the term: panic disorder with and without agoraphobia. The doctors gave more preference to the phobic consequence of panic attacks than the attack’s physical symptoms to diagnose an individual. This era saw the introduction of medicine as a treatment for anxiety disorder and depression, even though they fail to treat it. 21st century In the 21st century, we came to get more in-depth knowledge and understanding of Panic disorder. The patients often described panic attacks as painful somatic sensations. The studies stated that Panic Attacks originated from a chain of fear that arises due to altered sensibility. We started to learn the different parts of the brain that were affected due to panic attacks. Moreover, with a better understanding of the disorder and our brain function, we could take this disorder more seriously. This era marked the growth of genetic and neuro-imaging facts about panic disorder. This helps in finding the right treatment and effective’s therapy. The long history of Panic disorder is still unclear, but we add more chapters to it each day. It is helping us understand the different causes and treatments we can practice. However, we have a long way to go and to perfect our knowledge. Every day many clinical research and treatments are being discovered. We will continue to learn more mysteries with time.

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