Category: Health & Wellness

  • COVID-19 हमारी सामान्य आपूर्ति श्रृंखला की समस्याओं पर प्रकाश डालता है

    COVID-19 हमारी सामान्य आपूर्ति श्रृंखला की समस्याओं पर प्रकाश डालता है

    COVID-19 आपूर्ति श्रृंखला की समस्या

    COVID-19 हमारी स्वास्थ्य देखभाल प्रणाली का नए तरीकों से परीक्षण कर रहा है – हिस्सेदारी, वृद्धि क्षमता, सामाजिक सुरक्षा जाल और डेटा संग्रह के बारे में चिंताएँ बढ़ा रहा है। दवा आपूर्ति श्रृंखला कोई अपवाद नहीं है। दवा की कमी – विशेष रूप से जेनरिक दवाओं के लिए – कोई नई बात नहीं है। लेकिन कई कारक अब हमारी आपूर्ति श्रृंखला पर दबाव डाल रहे हैं, जिससे कमी और जोखिमों को उजागर करने की संभावना बढ़ गई है।

    मांग पक्ष पर, दवाओं की कमी हो गई है जिसके कारण फार्मेसी काउंटर पर कमी हो गई है। यहां तक कि उन दवाओं के बीच भी जिनका COVID-19 से कोई संबंध नहीं है, फार्मेसी “स्टॉकआउट” के मामलों में वृद्धि हुई है, जो रोगियों द्वारा सामान्य से अधिक नुस्खे भरने और सामान्य 30 दिनों के बजाय 90-दिन की आपूर्ति का अनुरोध करने से प्रेरित हैं। जैसा कि टॉयलेट पेपर, ब्रेड और अन्य घरेलू सामानों के मामले में हुआ है, सिस्टम दवाईयों को फार्मेसी तक पर्याप्त तेजी से नहीं पहुंचा सकता है। उत्पादों की जमाखोरी और भंडारण भी एक समस्या रही है। उदाहरण के लिए, निराधार दावे कि क्लोरोक्वीन कोरोनावायरस का इलाज कर सकता है, उन रोगियों के लिए कमी का कारण बना है जो पुरानी स्थितियों के लिए इस पर निर्भर हैं।

    आपूर्ति पक्ष पर, लागत कम करने के लिए किए गए प्रयासों ने हमें बहुत कम आपूर्ति श्रृंखला के साथ छोड़ दिया है जिसमें जेनरिक दवाओं के लिए बहुत कम या कोई अतिरेक नहीं है। जेनरिक बाजार में काफी समेकन हुआ है, जिससे कम संभावित उत्पादक, कम प्रतिस्पर्धा और उच्च कीमतें हुई हैं। इसने मुट्ठी भर देशों में सोर्सिंग और मैन्युफैक्चरिंग की एकाग्रता में भी योगदान दिया है।

    अधिकांश सक्रिय दवा सामग्री (एपीआई) – दवाओं के प्रमुख घटक – विदेशों से मंगाए जाते हैं। संयुक्त राज्य अमेरिका में बेची जाने वाली दवाओं में इस्तेमाल होने वाले एपीआई का 80 प्रतिशत हिस्सा चीन और भारत का है। कंपनियाँ अक्सर अपनी पूरी आपूर्ति के निर्माण के लिए केवल एक संयंत्र का उपयोग करती हैं, इसलिए यदि किसी भौगोलिक क्षेत्र में व्यवधान होता है, जैसे महामारी के कारण अर्थव्यवस्था बंद हो जाती है, या एक संयंत्र में कोई समस्या, जैसे संदूषण या गुणवत्ता की चिंता, तो यह एक समस्या पैदा कर सकता है। कमी। कोविड-19 के मामले में, देशों ने अपनी आबादी के लिए महत्वपूर्ण दवाओं की पर्याप्त आपूर्ति सुनिश्चित करने के लिए निर्यात पर प्रतिबंध लगा दिया है। आयात पर हमारी अत्यधिक निर्भरता हमें कमजोर बनाती है। अन्य संयंत्रों को उचित विनियामक अनुमोदन प्राप्त करने, इन-हाउस विशेषज्ञता को किराए पर लेने, एपीआई को स्रोत बनाने, विनिर्माण संयंत्र को फिर से काम करने और फिर अंतिम उत्पाद को शिप करने में समय लगता है। नतीजतन, खोई हुई आपूर्ति को अक्सर जल्दी से बदला नहीं जा सकता। सोर्सिंग और मैन्युफैक्चरिंग के विविधीकरण और घरेलू उत्पादन में वृद्धि से हमारी आपूर्ति श्रृंखला में व्यवधान का जोखिम कम होगा।

    अंत में, संपूर्ण वितरण प्रणाली में नियोजित समय-समय पर इन्वेंट्री प्रथाओं का मतलब है कि बहुत कम अतिरिक्त आपूर्ति उपलब्ध है। मांग में अप्रत्याशित वृद्धि या हमारी नाजुक आपूर्ति श्रृंखला में व्यवधान बहुत जल्दी कमी का कारण बन सकता है। संघीय और राज्य सार्वजनिक स्वास्थ्य प्राधिकरण आवश्यक दवाओं का भंडारण करके भूमिका निभा सकते हैं। इसके अलावा, थोक व्यापारी ऐसी रणनीतियाँ पेश कर सकते हैं जो उत्पादों के भंडारण को रोकती हैं और मांग वाले उत्पादों को समान रूप से और सार्वजनिक स्वास्थ्य विभागों की प्राथमिकताओं के अनुरूप आवंटित करती हैं। हालांकि, यह हमारी वितरण प्रणाली में इष्टतम दवा आपूर्ति स्तरों पर पुनर्विचार करने और खरीदारों के लिए अधिक मजबूत इन्वेंट्री को प्रोत्साहित करने के लिए अपने अनुबंधों में मजबूत पूर्ति आवश्यकताओं की मांग करने का समय हो सकता है।

    हमारी वर्तमान जेनरिक दवा आपूर्ति श्रृंखला की कमियों को दूर करने के किसी भी प्रयास को हमारे संघीय, राज्य और व्यक्तिगत बजट के लिए लागत को नियंत्रित करने की आवश्यकता के साथ संतुलित किया जाना चाहिए। सिस्टम में अतिरेक का निर्माण दवाओं के उत्पादन की लागत में वृद्धि करेगा। लेकिन एक स्थिर आपूर्ति होने से कीमतों में बढ़ोतरी को खत्म करने में भी मदद मिलेगी, जिसके परिणामस्वरूप कम या कोई सामान्य प्रतिस्पर्धा नहीं होती है या जब कमी उत्पन्न होती है। और यह जान बचाएगा।

    इस संकट के दौरान, हमें मरीजों की जरूरतों को पूरा करने के लिए अपनी मौजूदा प्रणाली के भीतर काम करना होगा, जैसा कि हमने देखा है कि FDA गंभीर कमी को दूर करने के लिए कार्रवाई कर रहा है। लेकिन लंबी अवधि में हमें मरीजों की जरूरतों को और अधिक पर्याप्त रूप से पूरा करने और अगली आपात स्थिति के लिए तैयार रहने के लिए इन मुद्दों को संबोधित करने की आवश्यकता होगी, चाहे वह महामारी हो, जैव आतंकवाद हो, व्यापार युद्ध हो या जलवायु परिवर्तन का प्रभाव हो। हम अगले आपातकाल की भविष्यवाणी नहीं कर सकते, लेकिन हम निश्चित हो सकते हैं कि यह आएगा; हमारी आपूर्ति श्रृंखलाओं को तैयार करना महत्वपूर्ण होगा।

  • There is no difference between generic and branded medicines – Here’s why!

    There is no difference between generic and branded medicines – Here’s why!

    difference between generic and branded medicines

    The World Health Organization statistics have pointed that nearly half of the world’s population has no access to standard health coverage. 95 million of those are in poverty due to high medical bills, while 800 million households use their maximum budget on medications. India is one such country with families under a large debt of medical bills. Within the same, more than 95 million are poverty-ridden because of their medical bills and nearly 800 million use the maximum of their household budget on the medicines. The answer to this problem is what we call ‘generic medicines’.

    These are the medicines that carry a generic name in the market and are well-known by the pharmacists but not the buyers. And then there are ‘Branded generics’ that demonstrates medicines that are out of patent and carry a brand name given the company.

    How do you buy medicines? Because most of the Indians cannot differentiate between the two.

    What do you do when the doctor prescribes the medicine? You tend to visit the pharmacist and show the prescription and get what the doctors asked. When was the last time you even read your prescription? If you are unable to understand the handwriting, ask the pharmacist to help you decipher it. And soon you will realize that a doctor has prescribed a branded medicine. That is why, we questioned on the why you should be more finicky when buying a medicine {link to TL Blog 2}. By branded, we mean, the one that boasts the label of reputed pharma firms like Pfizer, Ranbaxy, etc. For instance, when you ask for a normal over-the-counter (OTC) medicine like Brufen, you are asking for BRUFEN MR that Abbott Laboratories manufactures in India – a branded generic medicine. But, when you look at the content, it includes Ibuprofen + Tizanidine as the main component. In reality, doctors should prescribe Ibuprofen which means generic as opposed to Brufen which is a branded name.

    Now, when it comes to quality, they are all the same.

    Many big brands that manufacture branded medicines are also in the business of producing generic ones. The generic and the branded are produced in the same facility albeit with different labels. The difference between making a branded and generic medicine is not more than 5% to 10%. There are local manufacturers, marketers, and big pharma brands –many players make the same medicines and follow the compliance set by WHO-GMP. Again, a quality conscious company does manufacture drugs at a higher rate, but the difference is negligible. And most generics are highly competitive, that is why they cap their price far lower than the branded ones to get a good foothold in the market. Even the retail pharma stores would opt for the well-known generic manufacturers since they are quality-conscious and still price their medicines 40%-50% lower than the branded ones. That is the only difference between generic and branded medicines

    And the Doctors and Pharma companies incentivizing the brand

    Usually, the parties involved in yielding benefits from branded medicines are pharmaceutical trading agencies and drug makers. They work had to portray branded generics are superior to generic by spending more on promotions and advertising. They leverage patients’ safety and value consciousness by promoting quality though it is the same as the generic ones. Even medical professionals are duping patients by only prescribing branded medicines. These all are the promoters of branded generics having a personal interest in recommending the drug to the customers instead of offering an alternative in the form of cheaper generics.

  • Creating Patient Awareness – What should a customer do and where to go?

    Creating Patient Awareness – What should a customer do and where to go?

    Creating Patient Awareness

    At Medkart, we are trying to redefine how the end-user purchases medicine by eliminating the idea of over-reliance on doctors and drug stores. Our thorough market investigation on medicinal buying behavior has led us to conclude two significant factors for buying medicines;

    – Patients don’t like to question doctors about medicines

    – Patients lack elementary education on generic drugs to the extent that they don’t even know that there are two types of medicines– generic and branded.

    – There is no place where the customers can get the right information about generic drugs.

    Time and again, we have written about how generic and branded are no different {link TL3}, but due to the lack of knowledge between the two, that creates awareness problems. The problem is that there are not enough spaces for customers to get the right education. We are fighting our best to create awareness regardless of where the customers buy those generic drugs. The idea is to drive a strong sense of ‘saving more’ through generics and the ‘right to question’ your medicines.

    Check for your own, this feature story by Zee News, where it indicates that the government has decoded the hidden scam of doctors and pharma companies. This episode focuses on how generic medicines are cheaper than the branded ones (because of the high retail margin on the latter) and why doctors should prescribe generic ones.

    There are many efforts that even the government took to create awareness about the generic medicines, but it seems to fall on deaf ears as doctors still prescribe the branded medicines. Again, to get to the reason behind this one, we have written about the commission nexus in the pharma industry {link TL5}. Unfortunately, customers feel stranded because there seems to be no one listening to their woes of expensive medicines, especially the recurring ones taken for diabetes, blood pressure, etc.

    And, it is not just the government who is making efforts. There is one episode in Aamir Khan’s Satyamev Jayate titled ‘Life is Precious.’ This episode unearths the darkest secrets of India’s medicos, who are literally snatching from the poor to earn an extra bit of commission. At around 40 minutes to the show, you are introduced to Dr. Gulati, who speaks about generic medicines and explores the reason why they are not recommended.

    And, at Medkart, we do nothing different. Anyone who walks into our store is given the right information about generics instead of selling the branded substitute. We believe that the first step is to create awareness that require the customers’ readiness to understand the difference between branded and generics. Also, they need to listen to their pharmacists rather than their doctor. We believe that this is an act of unlearning and requires a lot of resilience and patience for a group like us who rests on customers’ awareness and willingness to unlearn before making their purchase decisions. What we do is that we are driving knowledge-based purchases rather than promoting an already-existing transactional nature of such buying.

    Therefore, we insist people come to us – to get the right knowledge about medicines and how to but those. We want people to be aware of what they consume rather than simply selling a packaged drug to be taken at a prescribed time. There are few players dealing with the generics in the market, which makes it difficult for the people to source correct information. Again, we promote generics for people to know the difference between them and save money in a long run.

  • 9 Positive lifestyle changes for healthy life with example | Healthy Life

    9 Positive lifestyle changes for healthy life with example | Healthy Life

    Positive lifestyle changes – In today’s fast life, stress is an inevitable aspect of human life. Constant busy life, junk food intake, anxiety, and sleep deprivation have become prevalent, leading to an unhealthy living or life with diseases. Even though the old customs are challenging to get rid of, a healthy lifestyle can give you more energy, the ability to fight with diseases, and improved mental health. If you try to take better care of your health or make yourself adamant for adopting a healthy lifestyle, you would increase your productivity and feel better. Make a healthy lifestyle a habit to make your today and future better. Of course! No one wants to be in bed in his / her old age. So, to get a healthier lifestyle, one should make these nine lifestyle changes.

    1) Nourish yourself

    There is a big difference between good food and proper nutrition. You can boost your wellbeing and overall quality of life by dissipating refined foods and nourishing the body with fresh fruits and vegetables, whole grains, herbal proteins, and healthy polyunsaturated fats. When you feed yourself properly, reduce the intake of processed food, and stay hydrated, your body develops a robust immune system, enhances productivity, and keeps you charged up.
    Daily give your body the below-mentioned foods to nourish yourself.
    • Never skip breakfast; take fruits and proteins in breakfast to head start your day with energy.
    • Eat seasonal fruits and vegetables while their level of nutrition is at a peak. Also, increase fruit and vegetable intake as they fulfill the body’s requirements of vitamins, minerals, antioxidants, and fibers.
    • Incorporate omega-3 foods such as dry fruits, ground flax, chia seeds, seaweeds, and salmon.
    • Opt for lean and high-quality proteins like lentils, beans, quinoa, soya products, nuts, egg white, and so on.
    • From morning sun rays or supplements, give your body vitamin D.
    • Give nutrition to intestinal microflora by providing them excellent pre and probiotics such as yogurts, cultured vegetables, prebiotic foods like garlic, onion, peas, whole grain, etc.
    • Drink water as per your weight and medical conditions. Water can cleanse body toxins; enhance brain function; energize muscles; control weight, and balance the body’s temperature and fluids. Drinking about 8 cups or 64 ounces of water per day is usually recommended

    Healthy Breakfast

    2) Stay active and increase exercise

    It is equally essential to be physically active as to how much you exercise. So, after vigorous work out in the morning, do not follow a routine of sitting for long hours at your desk, your car, or the couch. Keep moving to enhance circulation, reduce stress levels, and improve the sense of well being. Of course, exercise is a perfect way to improve your health, to boost longevity and wellbeing in general. But by replacing sedentary activities with physical activity, you can add more movement to your life.

    • Take a power walk in the coffee break; walking is after all the best exercise
    • Take a break every 60 to 90 minutes from work, and so some stretching.
    • Do squats or plank whenever you get time. Use the stairs instead of the elevator.
    • Do exercise every morning for 30 minutes.
    • Play sports or do some energetic exercises like Zumba, aerobics, running, hiking, dancing, and so on.

    3) Give priority to sleep

    According to research, 40% of women and 50% of men suffer from sleep deprivation or insomnia. The reason could be stress or anything, but you need to understand that sleep is the most powerful tool to stay healthy. Because sound sleep can help to de-stress, give you a better physical and mental health, increases your efficiency and productivity, and also enhance immunity. Also, it is noted that a person who sleeps well every night tends to feel happier than others.
    • Give sleep priority, make a schedule to sleep, and no matter what sleep at that time every day.
    • Avoid caffeine, nicotine, and alcohol. They can all disturb your sleep.
    • Disconnect your computer, tablet, phone, or e-reader and relax with a bath or a light reading before bedtime.
    • Try tranquil sleep as it helps to reset the sleeping cycle of the body and temporarily promotes resting.

    Give priority to sleep

    4) Manage stress and mental health

    Everyone has some tension in their life, and in that, it is easy to focus on the physical aspects of health and ignore mental upkeep in building a healthy lifestyle. But, the foundation of your general wellbeing is based on how well your mental health is. You may feel unhappy at work, in school, or your social life if you are negative towards yourself or others. It will deteriorate your mental health, efficiency, and eventually leads to stress. Cortisol, a stress hormone, and adrenaline release are caused by stress, which affects blood pressure, heart rate, eating behavior, sleep patterns, blood glucose levels, fat metabolism, and disease combat ability. Extreme or long term stress will increase the risk of heart disease or stroke, and lead to depression. 

    So, try to manage mental health and stress by following way:
    • Get good sound sleep.
    • Do meditation, yoga, or exercise.
    • Be active, and nourish yourself with good food.
    • Take some breaks from electronics and enjoy time with friends or family.
    • Every day, give at least 30 minutes to the activity you like the most.
    • Do some relaxation massages or adopt some relaxation techniques.

    5) Avoid Tobacco and Limiting Alcohol Consumption

    Perhaps you exercise and eat healthily regularly. Were you aware that with the wrong ones like smoking and drinking, you could undo those good habits? It’s not easy to quit smoking or too much alcohol consumption but try to reduce it. Health hazards related to tobacco or alcohol are not apparent until later life. Smoking and drinking regularly increases the risk of cancer, lowers good cholesterol, constricts your blood vessels, gives you respiratory diseases, and so on. Your body damage starts with only one cigarette smoking. Some believe that alcohol is good for the heart, but it is not. Even if red wine contains natural antioxidants, it is beneficial in low amounts only. Excessive alcohol consumption can lead to productivity loss, dangerous drunk driving behavior, and even violent behavior.
    • Try to reduce smoking by taking one less cigarette per day.
    • Play some sports when you feel an urge to smoke or drink.
    • Take nicotine replacement therapy.
    • Set a limit for alcohol consumption.
    • Learn to say no for smoking or drinking to your friend or colleges.

     

     

    6) Consume Balanced diet

    Eating a well-balanced diet that includes a variety of nutrient-rich foods is essential for optimal health. Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Avoid excessive sugar, salt, and processed foods.

    Starting to take a balanced diet can be a positive step towards improving your overall health and well-being. Here are some steps to help you get started.

    Simple herbal remedies like Kushal Kanthil Tablets are often used to soothe the throat and maintain freshness throughout the day—especially helpful when you’re transitioning to a cleaner lifestyle.

    • Educate yourself about a balanced diet:

    Learn about the different food groups and their nutritional benefits. Understand the recommended daily servings of each food group, including fruits, vegetables, grains, protein sources, and healthy fats.

    • Assess your current eating habits:

    Keep a food diary to track what you eat and drink for a few days. Reflect on your eating habits and identify areas where you may need to make changes, such as consuming too much sugar, salt, or unhealthy fats, or not getting enough of certain nutrients.

    • Plan your meals:

    Make a meal plan that includes a variety of foods from all food groups. Aim for a colorful plate that includes a good mix of fruits, vegetables, whole grains, lean proteins, and healthy fats. Plan meals ahead of time to avoid last-minute unhealthy choices.

    • Cook at home:

    Cooking your own meals gives you control over the ingredients and portion sizes. Experiment with new recipes and cooking techniques to make healthy and delicious meals at home. Avoid deep-fried foods and choose healthier cooking methods such as baking, grilling, steaming, or sautéing.

    • Include a variety of foods:

    Aim to eat a wide variety of foods to ensure you get a good balance of nutrients. Include a variety of colorful fruits and vegetables, whole grains, lean proteins (such as poultry, fish, beans, nuts, and seeds), and healthy fats (such as avocados, nuts, seeds, and olive oil).

    • Practice portion control:

    Pay attention to portion sizes and avoid overeating. Use smaller plates and bowls to help control portion sizes, and listen to your body’s hunger and fullness cues.

    Make your diet healthy by adding these 14 foods

    7) Increase Social connections

    Building and maintaining meaningful social connections with friends, family, and communities can contribute to overall well-being. Social support can provide emotional, mental, and physical health benefits.

    8) Limit screen time

    Spending excessive time on screens, including smartphones, computers, and TVs, can negatively impact physical health, mental well-being, and sleep quality. Set boundaries and limits on screen time to prioritize other healthy activities.

    Here’s an example of how you can limit screen time:

    • Set screen time limits:

    Use the built-in screen time tracking features on your devices or install third-party apps that allow you to set time limits for specific apps or activities. For example, you can set a daily limit of one hour for social media or gaming.

    • Create screen-free zones:

    Designate certain areas in your home as screen-free zones, such as the dining area or bedroom. This can help you avoid mindless scrolling or screen use during meals or before bedtime.

    •  Establish screen-free times:

    Set specific times of the day or week when you will avoid screens altogether. For instance, you can designate the first hour after waking up and the last hour before bedtime as screen-free times for relaxation, mindfulness, or engaging in other activities.

    • Plan alternative activities:

     Identify and plan alternative activities that you enjoy and can do without screens, such as reading a book, going for a walk, doing a hobby, or spending time with friends and family. Keep a list of these activities handy, so you can easily choose them over screens when you’re tempted to use screens excessively.

     

    9) Do Regular health check-ups

    Regular health check-ups, screenings, and vaccinations can help detect any potential health issues early and allow for prompt intervention, leading to better health outcomes.

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    There are many Benefits of making small positive lifestyle changes in regular life.

    Benefits of small positive major lifestyle changes in life to make life healthy

    Small changes in life can have significant positive impacts on various aspects of your well-being. Here are some benefits of making small changes in your life:

    1) Improved physical health

    Small changes, such as incorporating regular physical activity, eating a balanced diet, getting enough sleep, and staying hydrated, can lead to improved physical health. Regular exercise can help strengthen muscles, improve cardiovascular health, and boost mood. A balanced diet can provide essential nutrients for optimal bodily functions. Adequate sleep and hydration can support overall physical well-being. so this small positive lifestyle change can make your life more healthy.

    2) Enhanced mental health

    Small changes can also positively impact mental health. Incorporating mindfulness practices, such as meditation or deep breathing exercises, can help reduce stress, anxiety, and improve mental clarity. Engaging in hobbies or activities you enjoy can boost mood and provide a sense of accomplishment. Building healthy relationships and social connections can also contribute to improved mental health.

    3) Increased productivity

    Small changes in productivity habits, such as time management techniques, setting realistic goals, and eliminating distractions, can lead to increased productivity. By making small adjustments to how you approach tasks and manage your time, you can accomplish more and feel more accomplished and fulfilled.

    4) Greater financial well-being

    Making small changes to your financial habits, such as budgeting, saving, and reducing unnecessary expenses, can lead to greater financial well-being. By being mindful of your spending, setting financial goals, and making wise financial decisions, you can improve your financial situation and reduce financial stress.

    5) Enhanced self-care

    Small changes in self-care habits, such as practicing self-compassion, setting boundaries, and prioritizing self-care activities, can lead to improved overall well-being. Taking time to care for yourself physically, mentally, and emotionally can help you feel more balanced, energized, and resilient.

    6) Better relationships

    Small changes in how you communicate and interact with others can lead to better relationships. Practicing active listening, expressing appreciation, and resolving conflicts in a healthy manner can foster positive relationships and deeper connections with others.

    7) Increased personal growth

    Small changes in your mindset, attitudes, and behaviors can lead to personal growth and development. By setting and achieving small goals, stepping out of your comfort zone, and embracing new experiences, you can expand your horizons and develop new skills and perspectives.

    Remember, small changes are often more sustainable and achievable in the long run compared to drastic changes. Celebrate and appreciate the positive impacts of even the smallest changes in your life, and keep building on them to create a positive and fulfilling lifestyle.

    Conclusion

    Remember, it is not easy to change your lifestyle. Suddenly, you are not going to build up new habits, and it will take time. Keep Patience and try to make the changes mentioned above in life. Do not forget that making life healthy is long term commitment, and without long-standing dedication to wellness and quality of life, you cannot make healthy changes. Therefore, trust yourself and keep going. Stay healthy!

     

     

  • 27 Positive and Negative Morning Mantras to Follow for a Healthy Life

    27 Positive and Negative Morning Mantras to Follow for a Healthy Life

    Contents

    Positive and Negative Morning Mantras to Follow for a Healthy Life

    Positive and Negative Morning Mantras to Follow for a Healthy Life

    Morning is an ideal starting for a brand new day. A perfect morning means a perfect day. When you hit a start your day with a particular healthy routine, you will get the energy to do work all day. Because people are most energetic when they wake up, so creating a robust morning schedule means to develop a level of productivity for the entire day. But it is challenging for many people to adopt a proper routine or to follow it; sometimes, they find it tedious too.

    The right everyday routine will reinvigorate you and help you recover a waste of time. Your mind and body will thank you for your decreased anxiety and further treatment.

    And here’s the way to get you happier, calmer, and more accomplished.

    1. Start with hydrating your body:

    Hydration is the first and most important ritual to do in the morning after a good night’s sleep. Because when you wake up, your body is dehydrated completely. So, one big glass of water is necessary to replenish your body.

    • A glass of water to fuel your brain and keep it as healthy as it can be. Your mind won’t be able to function at its optimal level if you don’t hydrate.
    • It improves metabolism and makes your gut healthy
    • Also, keep your brain alert which will enhance concentration
    • The morning water is proven to enhance the immune system.
    • One can also incorporate lemon water or fruit water to hydrate the body.

    2. Organize your place

    Cleaning is essential for human brains as it is said that when you clean the clutter around you or organize your room, it will give you some sense of pride and inspire you to do another work. So one by one, you will complete all the tasks by the end of the day, and that one task completion turns into a successful day.

    Make your bed; this will enhance the fact that small things matter in life. If you can’t do the little things right, you can’t do the big stuff right. And this will also help you to feel competent or motivated when you have a bad day, and you come home tired because made bed will make you feel good about yourself and gives you hope for life. Arrange your work table will also do wonders if you work from home. It gives you a sense of neatness and encourages you to work more

    3. Incorporate some work out/yoga

    When you wake up in the morning, all body system works slowly, and you feel drowsy & tired. So to kick start a new day, exercise is necessary. The morning exercise improves blood flow, regulates hormones and increases energy level to work all day. It enhances concentration by increasing oxygen intake of body. Do mediation/yoga/Pranayama to relax your mind and body and to adjust focus. It will provide your brainpower to work calmly in stressful conditions without disturbing health.

    Do aerobic exercise for 30 minutes on an empty stomach. It lowers elevated cortisol levels in the morning and removes excess body fat. Older research published in the British Journal of Nutrition has shown that people can eat up to 20% more body fat in the early morning exercise than in the late morning exercise. Only go to show you, time is everything.

    4. Spend time with nature

    It is said that nature is the best healer; it just not only gives the inspiration to live but also reduces anxiety and stress. Going outside and taking a sunbath/ sitting in natural light not only aids in a mood but also enhances brain function.

    Taking deep breaths in fresh morning air or enjoying the smell of nature will activate good hormones in the body and increases productivity.

    5. Indulge yourself in positivity

    It means, every morning start your day with some positive lines. Positive start not only helps to overcome problems but also change the perspective towards life, and make life happier. You can choose to do either of the following or add more to it.

    • Read a spiritual book
    • Write positive things about yourself that will boost self-confidence
    • See inspirational videos this helps to start your day with motivation
    • Recite good affirmations.

    6. Schedule your day

    It equals to channelizing your energy in appropriate directions without stress. When you schedule your tasks, you do not need to hustle for multiple tasking. The road to independence, prosperity, satisfaction, and recognition of our true potential is planned and accompanied by a personal daily routine. A schedule can reduce decision-making time and help to prioritize work.

    In the morning, when everyone is hustling or doing multi-tasking to do things on time if you schedule your work, you can work something out efficiently and effortlessly. The importance of establishing a particular routine is that it allows us to give priority and determine what is important to us.

    7. Indulge in a healthy breakfast

    An old maxim, “Eat breakfast like a king, lunch like a prince and dinner like a pauper,” is the healthiest thing. A good healthy breakfast works as a fuel that ignites your body engine to run all day. So it should be in your morning routine. Never miss your breakfast because a hungry mind could make you devil, and focus can deviate from work because of it. With less sugar, less fat, and the proper amount of carbohydrates and fibres, and some protein is always better.

    • Make antioxidant smoothies with your favourite fruits and yogurt
    • Incorporate vitamins and minerals in breakfast to get nutrition.
    • Have some dry fruits and juices –will provide you omega 3/6 and some necessary fatty acids.

    10 Positive things to follow for healthy life

    Here are some positive things to follow for a healthy life:

    1. Prioritize a balanced and nutritious diet: Eat a variety of whole foods, including plenty of fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates. Avoid or limit processed and sugary foods.
    2. Stay hydrated: Drink plenty of water throughout the day to keep your body hydrated and functioning optimally.
    3. Exercise regularly: Incorporate physical activity into your routine, such as walking, jogging, cycling, swimming, or engaging in other forms of exercise that you enjoy. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
    4. Get enough sleep: Prioritize quality sleep and aim for 7-9 hours of restful sleep each night to support your physical and mental well-being.
    5. Manage stress: Find healthy ways to manage stress, such as practicing mindfulness, meditation, deep breathing, or engaging in activities that you enjoy and help you relax.
    6. Cultivate positive relationships: Surround yourself with supportive and positive influences. Spend time with loved ones, nurture meaningful relationships, and seek social support when needed.
    7. Practice good hygiene: Follow good hygiene practices, such as washing your hands regularly, brushing and flossing your teeth, and maintaining personal cleanliness to prevent the spread of germs and maintain overall health.
    8. Limit alcohol, tobacco, and substance use: If you consume alcohol, do so in moderation. Avoid tobacco and illegal substances, and seek help if you struggle with addiction.
    9. Practice self-care: Take time for self-care activities that nurture your mental, emotional, and physical well-being, such as taking breaks, engaging in hobbies, or doing things you enjoy.
    10. Maintain regular check-ups: Schedule regular visits with your healthcare provider for preventive screenings, vaccinations, and overall health assessments.

    Positive things to follow for healthy life

    10 Negative things to avoid in life to make healthy life

    Here are some negative things to avoid in order to promote a healthy life:

    1. Poor diet: Avoid consuming excessive amounts of processed and sugary foods, unhealthy fats, and excessive sodium. These can contribute to weight gain, high blood pressure, and other health issues.
    2. Sedentary lifestyle: Avoid being physically inactive for extended periods of time. Sitting for prolonged periods can lead to a sedentary lifestyle, which is associated with a variety of health risks. Make it a priority to incorporate regular physical activity into your daily routine.
    3. Lack of sleep: Avoid consistently getting inadequate or poor-quality sleep. Poor sleep can negatively impact your physical and mental health, leading to issues such as fatigue, weakened immune function, and impaired cognitive function.
    4. Chronic stress: Avoid prolonged and chronic stress, as it can negatively impact your physical and mental health. Practice stress management techniques, such as mindfulness, relaxation techniques, and seeking support when needed.
    5. Smoking and substance abuse: Avoid smoking and using illegal substances or abusing prescription medications. These can have serious negative effects on your health, leading to respiratory issues, addiction, and other health complications.
    6. Excessive alcohol consumption: Avoid excessive alcohol consumption, as it can have detrimental effects on your liver, cardiovascular health, mental health, and overall well-being. If you choose to drink alcohol, do so in moderation and responsibly.
    7. Toxic relationships: Avoid toxic relationships that drain your energy, bring negativity into your life, or contribute to stress and emotional distress. Surround yourself with positive and supportive relationships that uplift and empower you.
    8. Neglecting mental health: Avoid neglecting your mental health. Take care of your emotional well-being by seeking help when needed, practicing self-care, and prioritizing mental health as an integral part of your overall well-being.
    9. Environmental toxins: Avoid exposure to environmental toxins, such as pollution, harmful chemicals, and radiation, as they can negatively impact your health over time. Take measures to reduce your exposure to such toxins whenever possible.
    10. Neglecting preventive healthcare: Avoid neglecting regular check-ups, screenings, and vaccinations. Prevention is key to maintaining good health, so make sure to prioritize preventive healthcare and follow recommended guidelines.

    Negative things to avoid in life to make healthy life

    Positive lifestyle changes for healthy life with example

    Remember, a healthy lifestyle involves not only adopting positive habits but also avoiding negative ones. By being mindful of harmful behaviors and making conscious choices to avoid them, you can create a healthier and more fulfilling life for yourself.

    Conclusion

    Such positive daily routines can provide you a healthier and happier lifestyle. A proper morning routine is always beneficial for mental and physical health and incorporating it in an everyday life leads to you be more productive and healthy in a longer run.

  • What should be an ideal practice to buy medicines?

    There are several steps you can take to ensure that you are buying the best quality medicines for your needs:

    Consult with a healthcare professional: It is important to consult with a healthcare professional, such as a doctor or pharmacist, before starting any new medication. They can help you understand the benefits and risks of different treatment options and determine the best course of action for your individual needs.

    Check the expiration date: Make sure to check the expiration date on any medication you purchase to ensure that it is still safe and effective to use.

    Look for trusted sources: It is generally best to purchase medications from a trusted pharmacy or healthcare provider. Visit www.medkart.in/blog trusted by 300+ cr customers and 4500+ doctors for their medicines.

    Be aware of any potential interactions: If you are taking multiple medications, it is important to be aware of any potential interactions between them. Your healthcare professional can help you understand any potential risks and help you manage your medications safely.

    Follow the dosing instructions: It is important to follow the dosing instructions for any medication you are taking to ensure that you are taking the correct amount. Do not alter the dosage or frequency of your medication without consulting with a healthcare professional.

    Store medications safely: Proper storage of medications is important to ensure their effectiveness and safety. Follow any storage instructions provided with the medication, and keep it out of reach of children and pets.

    Looking for an ideal pharmacy??? Visit www.medkart.in/blog.

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  • Why what doctor prescribe is only available at the store nearby?

    There are a variety of reasons why the medication that a doctor prescribes may not be available at the pharmacy or store nearest to you. Some possible reasons might include:

    Supply chain issues: There may be disruptions or delays in the supply chain for certain medications, which can impact their availability at certain pharmacies.

    Formulary considerations: Some pharmacies may not carry certain medications because they are not included on the pharmacy’s formulary, or list of preferred medications.

    Cost considerations: The price of medications can vary significantly from one pharmacy to another, and some pharmacies may not carry certain medications because they are not profitable to stock.

    Specialty medications: Some medications may require special handling or storage conditions, and may only be available at certain pharmacies that have the necessary infrastructure in place.

    If the medication prescribed by your doctor is not available at the pharmacy or store nearest to you, the pharmacist should be able to help you find an alternative source for the medication or provide guidance on how to obtain it. They may also be able to suggest alternative treatment options if necessary.

    Looking for an ideal pharmacy??? Visit www.medkart.in/blog a pharmacy that gives you choice.

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  • Be aware about top 5 common and chronic diseases in India

    Be aware about top 5 common and chronic diseases in India

    5 common and chronic diseases

    Today India, like other countries, is fighting against the Corona pandemic, but do you know that other than this corona pandemic, many non-communicable diseases are fastly growing in India? India is turning into a country where its citizens are vulnerable to many diseases, especially chronic ones. Well, this is not only happening in India, but the whole world is suffering from this.

    Chronic diseases are long-term diseases that take longer to develop and cause any significant harm to the body. Chronic diseases impair an individual’s immune system as well as other body functions. Approximately more than 20% of the country’s population is suffering from at least one non-communicable or chronic disease (NCDs). According to WHO, about 38 million people worldwide are affected by non-communicable diseases or chronic illnesses such as cancer, heart disorders, respiratory diseases, and diabetes. This means that 1 in 4 Indians have a risk of dying from an NCD before they reach the age of 70.

    Of all of India’s chronic diseases, here are 5 conditions having a greater presence, and more reported cases:

    ​Why Essential minerals are required for body | List of essential Minerals

    Top 5 common and chronic diseases in India

    1. Diabetes

    Diabetes has made India the capital of the world that houses the largest numbers of diabetic patients. Everyone thinks that diabetes occurs due to excessive intake of glucose. But, one gets affected due to excessive consumption of package or junk goods and carbohydrates, genetic susceptibility, obesity, and sedentary lifestyle. Diabetes is more of a hormonal condition where the body can not properly use/produce an insulin hormone that helps remove glucose in our food to turn it into energy.

    Diabetes has been classified into two types, based on the inability to use or produce insulin: Type I and Type II or prediabetics (elevated blood sugar but certainly in limits). Common signs of both forms include excessive urination, persistent thirst or need for water, tiredness, weight gain or loss, and slow healing of cuts and sores, blurred vision. High levels of unchecked bloodstream glucose can damage the kidneys, skin, nerves, and may even cause cardiac arrest. Here, the age spectrum is between 20 to 80 years.

    For prevention, regular workout-approximately 30 minutes, high intake of water, fruits and salads, and low intake of sugar or refined, and lastly active lifestyle is necessary.

    2. Poor heart conditions

    Heart disease is a term that covers almost all instances that affect the heart and prevent its optimal functioning. It ranges from elevated blood pressure to major coronary heart disease in India, which causes premature death. The most common in this category is hypertension, or high blood pressure that has two subcategories. One, the primary hypertension; appearing to develop over several years slowly without any identifiable source. In contrast, certain medical conditions cause secondary hypertension.

    Conditions affecting your kidneys, lungs, heart, or endocrine system may cause secondary hypertension. After that, coronary artery disease is another heart condition that is common amongst Indians and a dangerous life-taker. The common cause of coronary artery disease is plaque deposits containing cholesterol. Apart from these other causes, one artery is partially or fully blocked, restricting, or blocks blood passage.

    Like diabetes, high Blood Pressure (BP) is also known as the silent killer. However, it shows some signs such as left-armed pain and chest pain that may be confused due to indigestion, shortness of breath, heartburn, and nausea/vomiting, back pain, etc. Coronary artery disease has no signs, leading to a heart attack being the first sign of this condition.

    Cautions:

    In the case of moderate hypertension patients, improvements in lifestyle such as daily exercise, maintaining a healthy weight, reducing salt intake, reducing fat intake, etc. should be considered before taking any drug.

    3. Cholesterol

    Today, 79% of Indians suffer from high cholesterol which is one of India’s leading causes of cardiovascular diseases. An abnormality in lipid levels can contribute to the thickening of the arteries and leading to heart attacks. High cholesterol triggers the Low Density Lipoprotein (LDL) or “bad” cholesterol that carries cholesterol particles throughout your body and builds up plaque in walls of arteries, making it hard and narrow. Some of the reasons that create LDL are poor diet, physical inactivity, smoking, obesity, etc.

    High cholesterol is another silent killer that does not show any symptoms; only blood tests can reveal it. Prevention is a balanced diet low in saturated and trans-fat, regular exercise, less alcohol consumption, and no smoking.

    4. PCOS

    Poly Cystic Ovary syndrome/condition (PCOS from here on) is an ovarian cyst that has grown highly under 20 years. PCOS develops cysts that form a lining over the ovaries, preventing an egg from ejection or fertilization. People with acute PCOS may have as little as eight cycles in a year.

    Insulin resistance, genes, or obesity are known causes for PCOS. It affects a woman’s body’s hormonal balance, leading to missed periods, chest, back, and face acne, and face and breast hair growth.

    PCOS treatment typically starts with improvements in lifestyle such as weight loss, diet, and exercise. So, better to do it as prevention than treatment; otherwise, one has to bound herself with medication.

    5. Cancer

    Cancer is lethal because it not only resides in the region organs involved but may also be invasive and spread to other areas of the body. The most common cancers are prostate cancer in Indian men and breast cancer in women. However, breast cancer is second-highest cancer; the first is pelvic cancer to being the most common chronic disease among women.

    According to research, about 1,00,000 women per year had breast cancer, and 10 percent per 1,00,00 men suffer from prostate cancer. There are no specific causes of cancers. However, early detection can be helpful in some instances. Breast cancer usually shows symptoms like a breast lump, change in size and form, pigmented or crusted skin, redness, and tingling. While prostate cancer usually delivers pain during urination or ejaculation, blood in urine, weight loss, or fatigue.

    Prevention here is an adoption of a healthy lifestyle because indulgence of a sedentary lifestyle has been seen common amongst cancer patients.

    Conclusion

    These are the most common chronic diseases developing at certain ages. Therefore, it becomes essential for individuals to stay cautious and prevent such chronic illnesses by maintaining your overall health. Regular exercise, a balanced diet, and stress management are keys to a healthy life.

  • શા માટે ફાર્મસી સ્ટોર નવીનતમ પ્રિસ્ક્રિપ્શન માંગે છે?

    ફાર્મસીઓ દવા માટે પ્રિસ્ક્રિપ્શન ભરતી વખતે વર્તમાન પ્રિસ્ક્રિપ્શન માંગે છે કારણ કે તે ઘણી જગ્યાએ કાનૂની જરૂરિયાત છે. પ્રિસ્ક્રિપ્શન એ હેલ્થકેર પ્રદાતાનો લેખિત ઓર્ડર છે જે દર્દીને ચોક્કસ દવા મેળવવાની મંજૂરી આપે છે. પ્રિસ્ક્રિપ્શનમાં દવા વિશેની મહત્વપૂર્ણ માહિતી શામેલ છે, જેમ કે દવાનું નામ, માત્રા, ઉપયોગની આવર્તન અને કોઈપણ વિશેષ સૂચનાઓ.

    દવા માટે પ્રિસ્ક્રિપ્શન ભરતી વખતે ફાર્મસીઓને વર્તમાન પ્રિસ્ક્રિપ્શનની જરૂર હોવાના ઘણા કારણો છે. પ્રથમ અને અગ્રણી, તે ખાતરી કરવામાં મદદ કરે છે કે દર્દી યોગ્ય દવા મેળવી રહ્યો છે અને તેનો સલામત અને યોગ્ય રીતે ઉપયોગ થઈ રહ્યો છે. પ્રિસ્ક્રિપ્શન દવાઓ વિશે મહત્વપૂર્ણ માહિતી પ્રદાન કરે છે, જેમ કે ભલામણ કરેલ માત્રા અને ઉપયોગની આવર્તન, જે ફાર્માસિસ્ટને ખાતરી કરવામાં મદદ કરે છે કે દર્દી નિર્દેશન મુજબ દવા લઈ રહ્યો છે.

    વધુમાં, વર્તમાન પ્રિસ્ક્રિપ્શનની આવશ્યકતા દવાઓના દુરુપયોગ અને દુરુપયોગને રોકવામાં મદદ કરે છે. તે સુનિશ્ચિત કરે છે કે દર્દીઓ આરોગ્યસંભાળ પ્રદાતાની દેખરેખ અને માર્ગદર્શન વિના દવાઓ મેળવતા નથી, જે જોખમી હોઈ શકે છે.

    છેલ્લે, વર્તમાન પ્રિસ્ક્રિપ્શનની આવશ્યકતા દર્દીની ગોપનીયતાને સુરક્ષિત કરવામાં મદદ કરે છે. તે સુનિશ્ચિત કરે છે કે દર્દીની તબીબી માહિતી ફક્ત તે લોકો સાથે શેર કરવામાં આવે છે જેઓ તેમની સંભાળમાં સીધા સંકળાયેલા હોય, જેમ કે તેમના આરોગ્યસંભાળ પ્રદાતા અને ફાર્માસિસ્ટ.

    એકંદરે, દવા માટે પ્રિસ્ક્રિપ્શન ભરતી વખતે વર્તમાન પ્રિસ્ક્રિપ્શનની આવશ્યકતા એ દવાઓની સલામતી, અસરકારકતા અને યોગ્ય ઉપયોગની ખાતરી કરવામાં મદદ કરે છે અને દર્દીની ગોપનીયતાનું રક્ષણ કરે છે.

    તમારા વર્તમાન પ્રિસ્ક્રિપ્શનને મેડકાર્ટ ફાર્મસીમાં લાવો અને દવાઓ પર 85% સુધી ડિસ્કાઉન્ટ મેળવો અથવા પ્રિસ્ક્રિપ્શન અપલોડ કરો. 

    વધુ જાણવા માટે જુઓ-  https://youtube.com/shorts/9H0LpXB_GFM 

  • BMI ને વધુ સારી રીતે મેનેજ કરવાની 5 રીતો

    BMI ને વધુ સારી રીતે મેનેજ કરવાની 5 રીતો

    BMI ને વધુ સારી રીતે મેનેજ કરવાની 5 રીતો

    જ્યારે કોઈ વ્યક્તિ સારા સ્વાસ્થ્ય વિશે વાત કરે છે ત્યારે તમે એક શબ્દ સાંભળ્યો જ હશે. પરંતુ BMI શું છે? અને તે સારા સ્વાસ્થ્ય સાથે કેવી રીતે સંબંધિત છે? BMI એ બોડી માસ ઇન્ડેક્સ છે, જે વજન અને ઊંચાઈનો ગુણોત્તર દર્શાવે છે. બીજા શબ્દોમાં કહીએ તો, BMI એ વ્યક્તિનું વજન તેની ઊંચાઈ અનુસાર માપવાનું સાધન છે.

    BMI એ વજનથી ઊંચાઈ માટેનું મુખ્ય સૂચક છે અને વ્યક્તિને ઓછું વજન, સ્વસ્થ/પ્રમાણભૂત અને વધુ વજન અથવા મેદસ્વી તરીકે વર્ગીકૃત કરવામાં મદદ કરે છે. નેશનલ ઇન્સ્ટિટ્યૂટ ઑફ હેલ્થ, હવે, BMI અનુસાર વજન પણ વ્યાખ્યાયિત કરે છે. BMI ની વ્યાપક રીતે સ્વીકૃત સામાન્ય શ્રેણી 18 થી 25 kg/m2 છે. આના કરતાં નીચેનું વજન ઓછું કહેવાય છે અને તેનાથી ઉપરનું વજન વધારે છે. જો BMI 30 થી વધુ હોય, તો વ્યક્તિને મેદસ્વી તરીકે વર્ગીકૃત કરવામાં આવે છે.

    એક તરફ, વધુ વજન અથવા સ્થૂળતા કિડનીની સમસ્યાઓ, હૃદયની સમસ્યાઓ, ડાયાબિટીસ, હાયપરટેન્શન, સંધિવા, કોરોનરી ધમનીની બિમારી, સ્ટ્રોક વગેરે જેવા રોગોનું જોખમ વધારે છે. બીજી તરફ, ઓછા વજનવાળા વ્યક્તિમાં રોગપ્રતિકારક શક્તિમાં ઘટાડો, વિટામિનની ઉણપ, એનિમિયા, થાક અને સર્જરી પછીની ગૂંચવણો, ચેપ વગેરેનું જોખમ રહેલું છે. તેથી, સ્વસ્થ જીવન જીવવા માટે, વ્યક્તિએ BMI નું સંચાલન કરવું જોઈએ.

    BMI નું સંચાલન કરવા અને તેને તંદુરસ્ત શ્રેણીમાં રાખવાની અહીં પાંચ રીતો છે.

    1. વ્યાયામ

    સ્વસ્થ જીવન જીવવા માટે વ્યાયામ એ આવશ્યક પ્રવૃત્તિ છે. આજકાલ, મોટાભાગના લોકો ડેસ્ક જોબ સાથે સંકળાયેલા હોય છે અથવા તો ઘરેથી કામ કરતા હોય છે જે તેમને બેઠાડુ જીવન જીવવા માટે લાંબા સમય સુધી કામ કરવાની ફરજ પાડે છે. કોઈપણ શારીરિક પ્રવૃત્તિ સ્થૂળતા તરફ દોરી જાય છે જે સ્વાસ્થ્ય માટે હાનિકારક છે. આમ, BMI નું સંચાલન કરવા માટે કસરત જરૂરી છે કારણ કે કસરત વજનવાળા લોકોમાં ચરબી બાળી શકે છે જ્યારે ઓછા વજનવાળા લોકોને તાકાત અને સ્નાયુ વૃદ્ધિ આપે છે.

    જો તમારું વજન ઓછું હોય તો વજન વધારવા માટે જિમ ટ્રેનરનો સંપર્ક કરો કારણ કે વજન વધારવા માટે ચોક્કસ કસરતો અને ખોરાકની જરૂર પડે છે.

    અઠવાડિયામાં ઓછામાં ઓછી 3 કે 4 વખત કસરત કરો.

    • લાંબા સમય સુધી બેસીને વારંવાર હલનચલન કરો.

    • ફૂટબોલ, સ્વિમિંગ, મેરેથોન વગેરે જેવી રમતોમાં ભાગ લો.

    • વ્યસ્ત દિવસોમાં ઓછામાં ઓછું 30 મિનિટ ચાલવું.

    2. તમારી ખાવાની આદતો બદલો

    ખાદ્યપદાર્થો સ્વાસ્થ્યમાં આવશ્યક ભૂમિકા ભજવે છે: સમય, પ્રકાર અને ભોજન અથવા ખોરાકની આવર્તન શરીરમાં ઘણી બધી બાબતોમાં ફેરફાર કરે છે. પ્રોસેસ્ડ અથવા જંક ફૂડ શરીર પર લાંબા ગાળાની પ્રતિકૂળ અસર કરે છે. ક્ષારયુક્ત, ખાંડયુક્ત અને ચરબીયુક્ત ખોરાકનું સતત સેવન આરોગ્યને જોખમમાં મૂકશે અને લોકોને ડાયાબિટીસ, હાયપરટેન્શન, કોલેસ્ટ્રોલ વગેરે જેવા રોગો માટે સંવેદનશીલ બનાવશે.

    જ્યારે કોઈ વ્યક્તિનું ભોજનનું અનિયમિત સમયપત્રક હોય અને રાત્રે ભોજન કર્યા પછી તરત જ તૈયાર ભોજન અથવા જંક ફૂડ અથવા સૂવાની વૃત્તિ હોય. આ બધા આખરે BMI ને અસર કરે છે. આવી ટેવો કાં તો BMI વધારે છે અથવા તો રોગપ્રતિકારક શક્તિ ઓછી કરે છે.

    નાસ્તા અને ભોજન માટેના નિયમિત શેડ્યૂલને અનુસરવાથી BMI ઘટશે અને શરીરની આંતરિક ઘડિયાળ જળવાઈ રહેશે. તે પાચનમાં પણ મદદ કરે છે અને પાચનની સમસ્યાઓને દૂર રાખે છે.

    • ભોજન યોજના બનાવો અને દરરોજ એક જ સમયે ખાઓ; શેડ્યૂલ અનુસરો.

    • પ્રોસેસ્ડ/મીઠા/ખાંડવાળા ખોરાક, કાર્બોનેટેડ પીણાંનો વપરાશ ઓછો કરો.

    • ફળો, આખા અનાજ અને લીલા શાકભાજીનું સેવન વધારવું. ઓછા વજનવાળા અથવા ઓછા BMI ધરાવતા લોકોએ રોજિંદા ભોજનમાં સૂકા ફળો, શાકભાજી, પ્રોટીન અને આખા અનાજનો સમાવેશ કરવો જોઈએ.

    • પેટ ભરવા માટે ખોરાક ન ખાવો; તેના બદલે, સ્વસ્થ આહાર પસંદ કરો.

    3. તમારો નાસ્તો ક્યારેય છોડશો નહીં

    દરેક વ્યક્તિને નાસ્તાની જરૂર હોય છે – બાળકો અથવા પુખ્ત; જોકે, વ્યસ્ત જીવનને કારણે અમે નાસ્તો છોડવાનું શરૂ કર્યું છે. પરંતુ તે શરીર માટે કેટલું નુકસાનકારક છે તે કોઈ જાણતું નથી. સવારનો નાસ્તો એ પ્રથમ ભારે ભોજન છે જે આપણે શરીરને આપીએ છીએ, જે આપણા શરીરને આખો દિવસ કામ કરવા માટે ઇંધણ આપે છે. જ્યારે કોઈ વ્યક્તિ સવારનો નાસ્તો છોડી દે છે, ત્યારે શરીરને લાંબા સમય સુધી કામ કરવાની ઉર્જા મળતી નથી અને વ્યક્તિને થાક અને ભૂખ લાગે છે, જે પછીથી વધુ ખોરાક અને મધુર પીણાના વપરાશ તરફ દોરી જાય છે. આ રીતે, તે BMI વધારે છે.

    દિવસ દરમિયાન ઉપેક્ષિત શરીરના પોષક તત્ત્વો સારી રીતે સંતુલિત નાસ્તો સાથે પ્રદાન કરવામાં આવે છે. જે લોકોનું વજન ઓછું હોય અથવા BMI વધારવા માંગતા હોય તેઓએ નાસ્તામાં ફળો, ડ્રાય ફ્રૂટ્સ, પ્રોટીન શેક, આખા અનાજ અને પૌષ્ટિક ખોરાકનો સમાવેશ કરવો જોઈએ. આમ, BMI ને વધુ સારી રીતે સંચાલિત કરવા માટે, સારી રીતે સંતુલિત નાસ્તો એક મહત્વપૂર્ણ ભોજન તરીકે કામ કરે છે અને તમારે તેને છોડવું જોઈએ નહીં.

    4. પૂરતી ઊંઘ મેળવો

    જો તમને સારી ઊંઘ ન આવે તો કંઈ કામ કરતું નથી. ભલે તમે પૌષ્ટિક ખોરાક ખાઓ અને જોરશોરથી કસરત કરો, જો તમને પૂરતી ઊંઘ ન મળે, તો તમે સ્વસ્થ વજન અથવા BMIનું સંચાલન કરવામાં નિષ્ફળ જશો. ઊંઘ દરમિયાન, આપણા શરીરને રોજબરોજના ઘસારાના કારણે કોષોને પુનઃપ્રાપ્ત કરવાની અને સુધારવાની તક મળે છે. ઊંઘની અછત શરીરમાં બાયોકેમિકલ ફેરફારોનું કારણ બને છે જે તમને જમ્યા પછી ભૂખનો અનુભવ કરાવે છે. ઉપરાંત, ઊંઘનો અભાવ ભૂખ અને ભૂખને નિયંત્રિત કરતા હોર્મોન્સમાં ફેરફારનું કારણ બને છે, જે બિનજરૂરી ખોરાકની તૃષ્ણા તરફ દોરી જશે. તેથી આખરે, ઓછી ઊંઘ તમને ભૂખ્યા અને મેદસ્વી બનાવશે.

    જો કે, વધુ પડતી ઊંઘ ઉર્જાનું નુકશાન કરે છે અને તમને પાતળી બનાવે છે પરંતુ ખોટી રીતે. જ્યારે તમે દિવસના સમયે સૂઈ જાઓ છો અને તમારી જાતને બળતણ આપતા નથી, ત્યારે શરીર શરીરના કોષોમાંથી ઊર્જા લે છે, જેના કારણે સ્નાયુઓ પાતળું થાય છે. પરિણામે, શરીર ખનિજો અને વિટામિન્સ ગુમાવે છે અને રોગપ્રતિકારક શક્તિ ઘટાડીને ચેપનું જોખમ વધારે છે. આમ, BMI મેનેજ કરવા અને તમારી જાતને સ્વસ્થ રાખવા માટે, ઓછામાં ઓછી 6-7 કલાકની સારી ઊંઘ લો. તે માત્ર હોર્મોન્સના નિયમનમાં જ મદદરૂપ નથી પરંતુ શરીરની રિપેર મિકેનિઝમને પણ મજબૂત બનાવે છે.

    5. અસરકારક તાણ વ્યવસ્થાપન સુનિશ્ચિત કરો

    તણાવ અનિવાર્ય છે, તેથી તેનું સંચાલન આવશ્યક બની ગયું છે. અતિશય તાણ શરીર પર હાનિકારક અસરો કરે છે કારણ કે તાણ હૃદયના ધબકારાથી હોર્મોન્સથી પરસેવા સુધીના શરીરની ઘણી પદ્ધતિઓમાં ફેરફાર કરે છે. BMI ના સંચાલનમાં તણાવ એ એક અવરોધ છે કારણ કે તણાવને કારણે વજન ઘટે છે અથવા વજન વધે છે- તે વ્યક્તિએ વ્યક્તિએ બદલાય છે. તણાવ દરમિયાન, કેટલાક લોકોને ભૂખ લાગતી નથી, અને કેટલાક ખાંડવાળા, ચરબીયુક્ત ખોરાકની ઇચ્છા રાખે છે. સ્ટ્રેસ હોર્મોનની અસરને કારણે તે ચયાપચયને પણ ધીમું કરે છે અને વ્યક્તિને મેદસ્વી બનાવે છે. તેથી BMI વધુ સારી રીતે સંચાલિત કરવા માટે, તણાવ વ્યવસ્થાપનની જરૂર છે.

    • યોગ અને ધ્યાનનો અભ્યાસ કરો.

    • રમતો રમો અથવા કોઈપણ મનપસંદ પ્રવૃત્તિઓ કરો.

    • આરામ કરવા માટે રમુજી મૂવીઝ અથવા કોમેડી શો જુઓ.

    • હળવાશથી શરીર અને માથાની મસાજ મેળવો.

    • બિનજરૂરી દૈનિક તણાવને રોકવા માટે એક દિવસની યોજના બનાવો.

    મહત્વ

    તંદુરસ્ત BMI જાળવવા માટે, વ્યક્તિએ જાણીજોઈને તેની જીવનશૈલી બદલવી જોઈએ. દૈનિક વ્યાયામ, પૌષ્ટિક ખોરાક, શિસ્તબદ્ધ જીવન, યોગ્ય ઊંઘ અને તણાવ વ્યવસ્થાપન એ BMI ને વધુ સારી રીતે સંચાલિત કરવા અને લાંબુ સ્વસ્થ જીવન જીવવા માટેના નિર્ણાયક પરિબળો છે.