“Women” is one of the most underrated and highly media hyped subject at the same time in modern India. From education to marriage to survival, you must have come across gobs of content – via print, digital, radio, and web media – demonstrating womanhood. But, how is womanhood treated in our country? Is it strengthened or threatened? While protracted endurance of womanhood is momentous for any nation, obliviousness towards motherhood should not be tolerated correspondingly. Poor health quality is the biggest adversary of womanhood, and of course, motherhood in our land.
Tired of Insomnia? Try Cognitive Behavioral Therapy
If you’ve been battling with insomnia for years and popping sleeping pills and drinking warm tea has done little to help it, a new study published by the American medical journal, Annals of Internal Medicine, has led to a possible groundbreaking discovery for people with chronic insomnia.
The study has proved that the technique called cognitive behavioral therapy, which had until now found cures for mental illness, depression, mood alteration, substance abuse among other things, is effective in treatment of patients fighting insomnia.
So what is cognitive behavioral therapy?
A form of psychotherapy, it aims to solve mental health issues by changing the patterns of how we think and behave. So unhelpful and harmful thoughts are purposely pushed out of your mind and replaced with more productive attitudes and actions. It is a combination of cognitive technique (focusing on how we think) and behavioral technique (how we execute our thoughts). So instead of approaching the issue like a regular therapist, a cognitive behavioral therapist tries to access the causes and effects of internal and external situations like the environment and surrounding of the individual.
The recent study throws light on cognitive behavioral therapy for insomnia, or CBT-i, that tweaks the thinking pattern of an insomniac to tune him into a healthier sleeping routine. “While this therapy can’t “cure” insomnia, it does give you the tools to better manage it,” quotes the Harvard Medical journal.
The same story explains the trial for CBTi that was carried out in the United States recently. Researchers combined data from 20 different trials of CBT-i involving more than 1,100 people with chronic insomnia. People treated with CBT-i fell asleep almost 20 minutes faster and spent 30 fewer minutes awake during the night compared with people who didn’t undergo CBT-i.
Why would people opt for CBTi?
Though not many medical practitioners may not be fluent in the technique yet, the reasons to check out CBTi are many. The first of which being the existing available option to battle insomnia may not be enough or might prove unhealthy. We all know that sleeping pills have side-effects and people are often forced to push the limits of their prescription because it is three am, and they are still wide awake staring at their ceiling fans. Moreover, if pills may make you feel sluggish and tired, you’ll be left with much lesser energy the next day. CBTi has been recommended for such patients precisely, and has worked successfully.
What does the treatment entail?
The CBTi treatment may be undertaken through a practiced behavioral therapist only. In some cases, hypnotic therapy also has found to be helpful along with CBTi. But since not everyone may be comfortable with the idea of medical hypnosis, a regular CBTi course comes recommended. Some of the methods that are adopted during the technique are as follows:
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Maintaining a sleep diary:
Though a common remedy for sleeplessness, this is one of the first things that are recommended for CBTi as well. A journal of the hours you spent awake, and the time you caught those precious winks must be entered faithfully into your diary. This will help you map the sleeping pattern.
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Therapy sessions:
Regular sessions with your therapist will help you realise the possible reasons for sleep deprivation. If any underlying traces of mental uneasiness are detected, then they are worked on in these sessions.
Clear alarm clocks out of your room -
The bed is for sleeping:
Therapists suggest that any time you’re not asleep in bed, instead of tossing and turning and waiting to fall asleep, you should promptly get out of bed. One must condition the mind to think that the bed is the space where you can go for a deep sleep.
CBTi advises not to lie up awake in bed if not asleep -
Change your daily routine:
If you take naps during the day, insist on an extra shot of coffee in your daily cappuccino or wake up late and party hard at night, while you battle with insomnia, these activities need to take a back seat. As you work through your day, look forward to a good night’s sleep, and let it be on your mind.
Change your daily habits such as staying up watching television While the study applies more recently America, the practice of CBTi may not be far from India either. Though few medical practitioners may be aware of this technique, it is perhaps a good idea to ask your doctor about it in the next visit. If you wish you give it a shot by yourself, websites and apps such as SHUTi (Sleep Healthy Using The Internet) is a good option. Once you sign up online, you try their web course for sleep therapy, and if it works for you, head to the behavioral therapists office for the real thing.
Your Hair Appearance is Your Health Mirror
If looks could kill…Your appearance tells the story beneath your skin and whether ignoring them could kill you or not.
Human science has reach to its summit and still making its way out to discover newer theories with a view to augment health precautions and treatments. Brittle nails, scaliness on the elbow, dull complexion, or lackluster hair narrate something about the health issues (if any) underneath the surface.
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Want To Quit Your Smoking Habit? You Need To Read This First
A new study by the JAMA Internal Medicine journal has proved that smoking causes more than 48 per cent of deaths from the 12 types of cancer. In a recent news story, TIME magazine quoted the journal saying that, ‘Smoking resulted in more than 80 per cent of lung cancer deaths as well as 77 per cent of larynx cancer deaths. Other top cancers caused by smoking include esophagus, kidney and liver cancer.’
To put it more simply, almost half the deaths caused by cancer were linked to smoking. Though these figures were limited to the United States of America, it is not too difficult to extrapolate these numbers globally, or to India.
These figures that scream to you across news headlines are not new. With every research paper published, the case against smoking is getting stronger. But to quit smoking is never easy. If you’re reading this, you’ve probably tried to quit, more than once perhaps, and undergone a relapse.
But there is no shame in admitting defeat and giving it another try. So if you’re trying to quit, helping a friend/spouse or child cut down or have never tried to cut down because you don’t know how to, here are some pointers to nudge you to stub it out.
What’s your number?
Identify the problem you’re dealing with. Make a note of the number of cigarettes you smoke daily. Be completely honest, even if you smoke more than you thought you do. The aim is to cut that number down. Once you give a face to the problem, it gets easier to deal with it. So if you smoke ten cigarettes a day, the number needs to go down to eight, then five. Set yourself a target for each week. After two or three weeks, cut the number of cigarettes by one. Go slow, set a reasonable number for yourself.
Find a Reason to Quit
Even though quitting to stay healthy is reason enough, give yourself a separate reason. Are you bringing up kids? Did you quit swimming after you started smoking? Does your husband hate the fact that you smoke? Is it making your skin look darker and making you look older? All you need is one reason. You’ll find that it is easier to latch on to your resolve, once you have a strong reminder of why you’re quitting.
Employ ‘The Buddy System’
Find a friend who wants to quit too. But it is important to keep in mind that this friend must be equally motivated to quit. Once you have your ‘person’, make a pact of how many you’re allowing each other to smoke. If you cross the line, tell him, he’ll understand. If you do well, tell him, he’ll want to do better. Two is always better than one, whether it’s to complain about craving a smoke, or discuss withdrawal symptoms. Drag this buddy to parties so that you can keep a tab on each other.
Make some rules
Promise yourself you won’t smoke after dinner, in the car or in the bedroom. Stay away from your usual smoking zones such as the smoke room at work, your terrace and your balcony. Don’t buy a packet of cigarettes on your way home. Throw away your ashtray and lighter. You’ll find that refusing a smoke after a couple of beers is hard, but physically trying to clean out your life is much easier.
Ask for medical help
Try Nicotine Replacement Therapy, which means supplying your body with nicotine but not through tobacco. Try options such as nicotine patches, gum, lozenges, inhalers, and nasal sprays. You can also ask your doctor for prescription pills to help with the withdrawal.
Replace smoking with a hobby
Discover a new activity that will excite you. Take up cycling, running, swimming (exercise will also help you feel better about quitting). Pick up a musical instrument or a fresh hobby such as cooking. gardening or painting. You don’t need to be very good at this, just good enough to be distracted.
It’s okay to slip
Don’t be too hard on yourself. If you decided to smoke four cigarettes a day, and have not stuck to your word, try again tomorrow. Don’t abandon your plan midway. It’s a long road, and a few bumps along the way never hurt anyone.
Aim towards quitting altogether
Once you have your cigarettes per day in control, take the plunge for the next step. If you’ve cut down successfully and feel comfortable enough, concentrate on quitting. It’s only the next step.
Anyone who has quit smoking successfully will tell you that it was not the easiest thing in the world for them to do. But the rush of taking your life in control is going to make the long and hard journey worth it.
Are Parents Responsible or Irresponsible Towards Child Care?
Addictive Smokers Terrorize “Forced Poverty” in Children: Study
Addictions are becoming worse these days with addictive parents willing or (rather hypnotized by their addictions) to fund their killing habit of smoking for instance, but not their children’s basic necessities to survive. “Smoking reduces the income available for families to feed, clothe and otherwise care for their children living in low-income households,” said Dr. Tessa Langley of University of Nottingham’s UK Centre for Tobacco and Alcohol Studies while quoting facts from her new study published in BMC Public Health, an open access journal.
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5 Tips to Ingrain Healthy Eating Habits in Children
Child healthcare in India has not been able to reach the mark despite tremendous progress made since the 90’s. Starting off with the nation’s worrying listing of largest urban child survival gap among countries like Nigeria, Rwanda, Bangladesh, Cambodia, Vietnam, Kenya, Peru, Ghana, and Madagascar, this is something which should coerce the government to pull up its socks.
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Movement (Exercise) Gives You Better Rhythm (Health) in Life
What are Rhythms?
Healthy circadian rhythm is evident through the body’s ability to decide when to “move” and be “still” using its intuitions and vigorously respond to its environment based on a “memory” keeping track of its activities, researchers defined.
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Get a Healthy Mind (Not Just Body): Mental Health Fitness
Mental Health Month in the May month of the year is one opportunity for citizens to keep tab on the progress of their individual and overall nation’s mental health. There are ‘n’ number of situations in life that we have no control over, including those which either bring expensive gifts or expensive troubles to your psychological well-being. This forces in the necessity to optimize your level of equanimity to face unexpected and grave circumstances of your life.
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Know The Facts and Reasons of Male Infertility
Male infertility is often underrated when couples sink into the despondency of being barren. Why do women always bear the brunt of infertility or why are they compelled to seek a fertility specialist’s attention before their spouses? Traditional cultures pertinent to sex-selective abortion, female feticide, male sovereignty, sonship, and male child favoritism have been the roots of this nugatory and spurious gender inequality in India.
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Indian Women Health with Manisha Koirala’s Exemplary in View
National Women’s Health Week! It’s that period of the year which begins on Mother’s Day to encourage women of all age to take control of their health and lead a healthier life, standing as an inspiring model for all women across the country. But, what if women themselves put down their guards and leave their health and dignity at stake? What example are they going to portray before the rest of the women of their country, or their family? Wake up, ladies!
Manisha Koirala Unites with UNFPA to Aid ‘Nepal Earthquake’ Affected Females
More than breaking news, this is “breaking views” on how women should be supported in her adverse times. Infants, girls, new mothers, pregnant women, and young people hit by the devastating earthquake in Nepal witnessed on April 25, 2015 will receive support from the Bollywood actress, who had married a Nepali businessman earlier.
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