Sleep deprived teenagers may have to face brain damage...

Parents, please note - make sure
that your teenage children get
adequate sleep daily, for a new
study has claimed sleep deficiency
could affect their brains later in
life.
Researchers at the University of
Wisconsin-Madison have carried out
the study and found that sleep-
deprived teenagers are at risk of
long-term damage to wiring of their
brains, the ’Daily Mail’ reported.
They found that short-term sleep
restriction prevents the balanced
growth and depletion of brain
synapses, which are the connections
between nerve cells where
communication occurs.
“One possible implication of our
study is that if you lose too much
sleep during adolescence, especially
chronically, there may be lasting
consequences in terms of the wiring
of the brain,” said lead researcher
Dr Chiara Cirelli.
Mental illnesses such as
schizophrenia tend to start during
adolescence but the exact reasons
remain unclear, say the researchers.
“Adolescence is a sensitive period of
development during which the brain
changes dramatically. There is a
massive remodelling of nerve
circuits, with many new synapses
formed and then eliminated,” she
said.
For their study, the researchers
analysed the brains of mice. They
wanted to see how alterations to the
sleep-wake cycle affected the
anatomy of the developing
adolescent brain in the animals.
Using a two-photon microscope, the
researchers indirectly followed the
growth and retraction of synapses
by counting dendritic spines, the
elongated structures that contain
synapses and thus allow brain cells
to receive impulses from other brain
cells.
They compared adolescent mice that
for eight to 10 hours were
spontaneously awake, allowed to
sleep or forced to stay awake. The
live images showed that being asleep
or awake made a difference in the
dynamic adolescent mouse brain -
the overall density of dendritic
spines fell during sleep and rose
during spontaneous or forced
wakefulness.
“These results using acute
manipulations of just eight to 10
hours show that the time spent
asleep or awake affects how many
synapses are being formed or
removed in the adolescent brain,”
Prof Cirelli said.
She added: “The important next
question is what happens with
chronic sleep restriction, a condition
that many adolescents are often
experiencing. It could be that the
changes are benign, temporary and
reversible or there could be lasting
consequences for brain maturation
and functioning.”
The findings have been published in
the latest edition of the ‘Nature
Neuroscience’ journal.

Know your Body signals...

The human body has delightful ways
of sending out warning signals. Here
are a few signs you wouldn't have
seen coming
The mystery of the human body
never ceases to surprise. Did you
know, laughing after meals is
actually good for you, or that
premature graying of hair could
possibly be a malfunctioning thyroid
glad? Here are a few interesting
telling signs that the body sends out
on a regular basis that we often
miss out on. Take a closer look at
what it's telling you.
Painful ankles could signify
cholesterol problems
According to researchers, painful
ankles can be an early warning of
inherited high-cholesterol levels. It
hurts as cholesterol builds up around
the Achilles tendon.
What to do: If your ankles
regularly hurt for three days or
more, see your doctor for a
cholesterol check, especially if other
family members have heart
problems.
Strong lungs lower the risk of
alzheimer's disease
Studies show that poor lung
functioning leads to the brain
receiving less oxygen which
increases the risk of dementia.
What to do: Strengthen lungs by
inhaling for five seconds then
exhaling hard for the same. Repeat
six times daily to boost lung
strength by almost 20 percent.
Grey hair before 30 can
signify thyroid problems
Trichologists say, thyroid
imbalances can interfere with colour
production in hair follicles.
What to do: If you've got early
greying hair, plus other possible
symptoms such as weight loss/ gain,
depression and period problems, visit
your doctor for a thorough checkup.
Treating gum disease cuts the
risk of giving birth
prematurely
Bacteria in infected gums may
cause a reaction that triggers the
cervix to open early.
What to do: Floss daily. And if
you're pregnant, make the most of
your dental check ups - getting
problems treated early in pregnancy
cuts premature labour risk by 70 per
cent, says research.
Keeping your feet warm cuts
chances of catching a cold
When feet are cold the blood vessels
in the nose constrict, which stops
infection-fighting white blood cells
from getting around.
What to do: Wear socks! Keeping
things warm ensures your defences
work at full power.
Laughing after meals reduces
blood sugar levels
It's believed the muscles we use to
giggle burn blood sugar for energy,
reducing your risk of diabetes,
obesity and some cancers.
What to do: Relax in front of your
favourite sitcom after dinner.
Talking and walking at the same
time can lead to back pain
Walking and talking prevents us
from synchronising our breathing
with our feet hitting the ground,
which normally absorbs some of the
shock of walking.
What to do: Next time your mobile
rings while you're shopping, sit
down!
Clenching your buttocks can
stop you from fainting
If you get dizzy after standing up
too quickly, or feel yourself getting
light-headed, this simple move
causes blood to surge to the brain
stopping the fainting.
What to do: Keeping both feet on
the floor, cross one leg over the
other, squeeze your legs and
buttocks together as hard as you
can. Hold position for 30 seconds.
Ignoring back aches is bad for
your brain
Doctors found that people who had
back aches for more than a year,
had up to 11 percent fewer brain
cells in the areas of their brain that
control learning. It's believed the
stress of dealing with the pain
adversely affects cells.
What to do: Get help from doctors
immediately. If treated early, most
back problems can be cured.
Being fat doubles your risk of
headaches
Excess weight causes inflammation
of blood vessels in the head that are
known to cause pain.
What to do: Start slimming down
to reduce pain, and switch to a
natural headache remedies. Taking
painkillers every day can actually
cause headaches.
If your penis isn't performing,
your heart might not be either
According to latest research,
erectile dysfunction might be an
early sign of narrowing blood
vessels.
What to do: Don't go online and
order Viagra, instead, see your
doctor and get a full health check.
Trust us, they've seen it all before.
Slouching makes you crave
sugar even more
Doctors believe slouching reduces
bloodflow to the brain, triggering
sugar cravings (as less glucose
reaches the appetite centre of the
brain).
What to do: Sit up straight. Keep
your feet flat on the floor, lengthen
your spine and tighten your tummy
to push your back against the chair.
Treating colds could adversely
affect your fertility
Medicines that dry up nasal
secretions can also reduce the
amount of cervical mucus you
secrete, making it harder for sperm
to reach your cervix, say doctors.
What to do: Avoid decongestants.
Try topical remedies such as Vicks
to un-bung things instead.

Are you feeling midday tiredness..?

The midday tiredness is a by-
product of a modern lifestyle that
keeps us always on the move, hardly
leaving us with time to stop and
have a proper breakfast. At work,
you'll see colleagues drinking cups
and cups of coffee just to stay
awake or engaging in mindless
chatter to bide time and ward off
boredom. But why are we prepared
to give up on the day by noon while
pending work mounts, and there is
so much more to generally go
through?
We talk to experts on the reasons
for the dismal energy levels at
noon, and how best we can correct
it.
No goodnight's sleep
Most of us bring the office home,
continue to talk on the phone, or
work on laptops and endlessly watch
television till midnight. This takes
away from our prime sleep hours
that help restore tired nerves and
rejuvenates the body. A routine of
sleeping late and waking up early,
and then rushing to work, leaves you
exhausted much sooner in the day.
Get at least 7-8 hours of
undisturbed sleep. Preferably, turn
your cell phones off while you do
so.
No time for play
When you have no exercise routine
sketched out, you do burn out
faster. Agreed, morning hours are
the busiest, but it is not easy to
squeeze in a brief workout schedule.
Anything from brisk walks, jogging,
skipping to running on the treadmill
helps, if going to the gym is too
far-fetched an idea for you. An
evening workout is not half as
effective as an early morning warm
up sets the pace for the remainder
of the day. If nothing else, it
secretes 'happy hormones' which
gives your body the much-needed
inward push.
Anxious, all the time
Taking too much stress not only
gives you high blood pressure, but
reduces your attention span as well.
Avoid being restless and edgy, and
consciously try to stay happy and
hassle-free. Take pride in your
work, your family, your house and
your surroundings. It'll keep you
going.
No time for breakfast
Most people who feel tired by
afternoon are the ones that skip
breakfast in favour of a large
lunch. If you do not take meals in
the designated time frame, it'll
affect your hormonal secretion and
leave you lethargic. Not taking
breakfast works up your appetite,
and subsequently, you overdo the
lunch.
Tips to stay vivacious
- Take a timely and balanced
breakfast comprising a bowl of
oats, or cereals of your choice,
fruits, and toast with some butter
or margarine on it.
- Avoid drinking too much coffee
or tea after breakfast and before
lunch. Not only are you ruining your
appetite, the excess caffeine makes
you anxious as well.
- Don't overeat at lunchtime as
you are bound to feel tired for the
rest of the day. However, your
lunch should be a right balance of
carbohydrates, proteins and fats.
You can take chapattis, a bowl of
dal, and a portion of green
vegetables. Non-vegetarians can
substitute dal with chicken stew,
both a source of proteins. Try to
avoid rice in the afternoon as it will
invariable give you a belly bulge. In
fact, if you go for a balanced diet
at lunchtime, you wouldn't require
any of the calcium and multi-
vitamin supplements.
- Sleep adequately at night.
- Swing into action an exercise
schedule. Be it heavy duty
gymming or a workout at home.
- Drink at least 8-10 glasses of
water though the day.
- Avoid snacking between
breakfast and lunch. It's good to
indulge in fresh fruits of various
hues. From apples, peaches, oranges,
berries, pomegranate to banana,
fruits have their own distinctive
properties, and are an abundant
source of Vitamin A, C, potassium
and flavonoids among others.
- Potato chips are a total diet
killer. Take sprouts instead. You can
even carry it in a little box with you
to work, and have it when you feel
the urge to snack. It keeps you
fresh and your body, lighter.

How to live a healthy longer life.

According to scientists, our genetic
make-up is thought to contribute
just 25 per cent to how long we live.
The real key involves simple
measures such as regular exercise,
indulging in pleasant natter with
friends and eating healthy food, a
newspaper has reported.
Age UK, a charity, states that it's
never too early or too late to adopt
a healthy lifestyle so as to improve
one's later life. Some of these
changes include having enough
good-quality sleep, engaging
socially with other people and
staying positive about ageing. These
simple steps can make a world of a
difference to how people age.
It also suggests that people should
engage in regular exercise, have a
healthy and moderate diet, undergo
regular medical check-ups and not
smoke. One should also take care to
protect one's eyes from sun-
damage.
People are also encouraged, for both
their physical and mental well-
being, to keep an eye on their
pensions and to seek expert financial
advice when necessary.
Ian Philp, the professor who helped
produce the information said, "We
really can influence how we age. For
example, it may seem obvious but
regular health check-ups are really
very important, especially when one
starts getting older.
"Getting an early diagnosis of an
illness, taking advantage of
screening programmes and being
up-to- date with vaccines etc., are
all crucial. Other tips I must mention
are engaging socially with others
and staying positive about ageing."
This study is especially relevant to
India as a very large percentage of
our population comprises youth, and
these tips will ensure their health as
they age.

Use walnut in your daily meals

Walnuts for better health.
www.pabahealthcare.blogspot.com
As per the latest research using walnut in your daily meals will reduce the risk of heart disease and will also help in lowering of bad cholesterol(LDL) and C reactive protein.
When you are having a meal that is
high in saturated fats, having a
handful of raw walnuts can limit the
ability of the harmful fat to
damage arteries.
Walnuts contain less than four grams
of saturated fats per 50 grams.
However, all nuts are high in calories,
so, having them in moderation is
essential.
Walnuts are rich in antioxidants,
omega-3 fats and alpha linoleic
acid.
Add it to your daily diet
- Begin the day in a healthy way
with chopped walnuts in your
breakfast cereal.
- Avoid meat in your salads and
instead, sprinkle a handful of fresh
walnuts on it.
- Give the sausages, eggs and
processed meat a miss. Get your
protein from roasted walnuts!
Look for the fresh nut
- Shelled walnuts should be brittle.
Avoid the rubbery ones. Opt for the
ones with a darker skin.
Store them right
- No one likes a rancid walnut. So
store them unshelled in the
refrigerator for a couple of months.

Live Stress Free Life...

The old saying that
'prevention is
better than cure'
certainly holds true
for stress
management.
Regarded as a
clinical problem,
stress is
experienced by almost every
individual in varying forms and
degrees every day. This is primarily
due to the hassles, demands and
frustrations of daily life. Besides
this, you would also be surprised to
find out that much of your stress is
also due to a disorganized, and
cluttered lifestyle. In small doses,
stress can definitely help motivate
and stimulate you to get things
done. But, if the level of pressure
gets too high, it might affect your
mental and physical functioning.
Here are a few ways in which you
can reduce and eliminate stress...
What is stress?
Stress is regarded as a normal
physical response that is
experienced when there is an
imbalance between demands
imposed on us and our ability to
cope with them. Contrary to what
most people believe, stress is not
necessarily harmful. For many
people, stress acts as a motivation
to help them perform better.
However, when the level of stress
surpasses our ability to cope with it,
we often feel hassled and drained.
Also, it is vital to understand that
the same amount of stress may be
different for different people.
Tasks that are easy for you to
handle might be quite stressful for
a second individual. Hence,
identifying our stress level is as
important as recognizing the
triggering factors.
Stress response: The stress
response is your body's way of
protecting you during conditions of
emergency or extremely stressful
situations. This theory dictates how
an individual reacts to situations
that are challenging - both
physically and mentally. Whenever
your body senses any kind of
danger, it immediately triggers a
rapid, automatic process called the
"fight or flight" response or the
stress response. This mechanism
involves releasing hormones and
glucose into your blood-stream to
provide alertness and extra energy.
Major causes of stress or
stressors:
One of the biggest causes of
present day stress is financial
problems. Lack of money can lead
to many unwanted situations like
piling up of debts, credit card
payments and other such conditions.
In fact, financial stress tops the
list of stressors as it takes a heavy
toll on your mind and body.
Another major cause of stress is
issues in the workplace like
conflicts with colleagues, working
for excessive hours or extra work
pressure.
Sometimes, stress may also arise
due to relationship hassles or
conflicts with spouses, children and
relatives.
Stress may also occur due to health
concerns. Conditions like heart
disease, hypertension or eye
problems may become a major
cause of life stress for many
individuals.
Tips to control stress: In order
to lead a healthy and stress-free
life, it is vital to follow certain
guidelines or steps. They will help
you get a better control over life
and alter the way you view stress or
its trigger factors.
Regular exercise: Not
surprisingly, exercise is one of the
best ways to deal with stress. A
regular 20-30 minutes of physical
activity every day is vital to
decrease stress hormones like
cortisol and increase your body's
feel good chemicals called
endorphins. Besides this, certain
forms of exercise like martial arts
or boxing can act as an outlet for
releasing all your vent-up emotions
and frustrations.
Relaxation techniques: This not
only involves taking time to relax
everyday but also employing
certain basic relaxation techniques.
This involves deep breathing
techniques, meditation and
practicing different yoga postures
to relax your body muscles.
Balanced diet: What you put
inside your body also determines
your ability to cope with stress or
anxiety. A balanced diet comprising
fresh fruits and vegetables is a
must to reverse the negative
impacts of stress and lead a
healthy life.
Avoid stressful situations: As
far as possible, ensure that you
avoid unnecessary arguments,
conflicts or any other stressful
situation. Try to keep yourself calm
in every way and avoid indulging in
unnecessary situations.
Sleep: Finally, a regular 7-8 hours
of uninterrupted sleep is also
important to relax your mind and
body. If you face any difficulty in
sleep, you can also make use of
relaxation techniques like listening
to music or reading a book.

Get rid of backheads

- Avoid using creamy and greasy
cosmetics. These can increase your
chances of getting blackheads.
- Make use of a gentle cleanser for
acne prone skin. Do not use soap as
it can clog the pores in your skin.
Also it can cause skin cells to flake
off.
- Exfoliation is an important step
to eliminate dead skin cells. This
helps get rid of the built-up dead
cells from inside the pores that
cause them to become clogged.
- If you have oily skin, try using a
clay mask to reduce the oil. Use one
that does not contain mint,
peppermint or other irritating
ingredients.
- Make a solution of lime juice,
almond oil and glycerin and apply
on the face. This will not only help
with blackheads but also get rid of
spots on the face.
- Moisturising your face with a
damp, warm cloth every evening can
help. Put the damp cloth over your
face for a period of 15 minutes
each night, to help loosen dead skin,
dirt, and other pore clogging
particles. After use, put the cloth in
hot boiling water to kill germs and
bacteria.
- Warm a small amount of honey
and apply on the affected area.
Wash off after 10 minutes. It acts
as a natural peel and loosens the
blackheads.