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A few simple ways to maintain good health

You can ensure good health by creating awareness in yourself through meditation

Thinking of paying more attention to your health in the new year?

You may be thinking of getting on the road to health by doing regular yoga, walking, and controlling the amount of sugar and fat in your diet.

But if suddenly it is said that there is no need to do so much, but only one thing will do. So what do you do?

Will you follow that process soon?

Yes, the BBC has brought the easy way to health care for you by talking to the experts.

Pay attention to the desire of your heart

People always think about the health of the body. And it’s easy too.

But the sports and exercise teacher at the University of Exeter in Britain. Nadine Sammy says we need to pay special attention to our own minds.

According to him, it is possible to increase our control over the mind by increasing self-awareness.

Dr. Sammy was saying that self-awareness is something that helps people to know their own emotions, feelings and desires very closely.

According to him, people can pay more attention to their health and safety by knowing their feelings.

The more accurate and deep a person’s understanding of himself is, the more he will know his own strengths and weaknesses. Dr. thinks it is possible to overcome his own weaknesses by knowing this. Sammy.

Can feed dogs

A pet dog will keep you physically active more than going to the gym or going for an early morning run.

Dr. Aberystwyth University Psychology Department teacher. Rhys Thatcher said the gym might be a good solution for some. But it is not for everyone.

So in this case the best way is to adopt a dog.

Because if the dog has to walk twice a day for at least 30 minutes, then you will also walk yourself. And this is how the body and mind will be protected through daily walking.

Experts believe that a variety of plant foods is important for achieving good health

30 servings of vegetables and fruits a week

A research fellow at King’s College London. Megan Rossi was saying, it’s not just about eating more vegetables and fruits. It is important to have variety of varieties.

Dr. According to Rossi, eating 30 different vegetables and fruits with all the padas per week is very good for health.

We have a bacteria called microbiome in our gut. These bacteria have profound effects on human health.

Therefore, in this case, as much as possible, Dr. advises to eat leaves and vegetables. Rossi.

smile more

Dr. James Gill says, people should try to be happy.

Now the question may come to your mind, is being happy and chatty? Or can be happy if you want?

image source,

Image caption,

Experts say that smiling more increases the chances of happiness

In this case Dr. Gil’s answer is, happiness is easy.

He suggested smiling more as an easy way to stay happy.

Get enough sleep

UYes, enough sleep has been mentioned.

It is important to do 9 things to keep your mind healthy

Everyone is worried about the illness of the body, but not everyone cares about the illness of the mind. Many people become mentally disturbed, drug addicts or suicidal while spending their days with mental stress for a long time.

That is why it is important to take care of mental health to stay fit and healthy. Stress and anxiety are increasing in everyone in this busy life. Staying like this for a long time leads to deterioration of mental health.

According to a report titled ‘Country Paper on Mental Health Bangladesh’ published in the British Journal of Psychiatry, 18.7 percent of the country’s total adult population is suffering from various mental illnesses.

According to the report, the prevalence of mental illness has increased after the corona pandemic. It is your responsibility to keep yourself mentally healthy.

So you have to be aware of the time so that mental illness does not take root. Also, do 9 things to maintain good mental health.

get enough sleep

Sleep is very important for physical and mental health. Sleep helps regulate brain chemicals. These chemicals regulate our moods and emotions.

If we don’t sleep enough, different parts of the brain cannot function properly. It is normal to feel frustrated and anxious as a result. So there is no substitute for adequate sleep.

Eat nutritious food

Nutritious food is not only important for the body, but also beneficial for the mind. Deficiencies in certain minerals such as iron and vitamin B12 are responsible for mood swings.

So it is important to eat a balanced diet. Cut back on coffee if you suffer from irritable mood, depression or anxiety.

Avoid alcohol, smoking and drugs

Many people get depressed and become addicted to smoking and drugs. But do you know, they do not relieve depression but have adverse effects on the body and mind. Excessive drinking can cause thiamine deficiency in the body. Thiamine is very important for brain function.

Its deficiency can lead to memory lapses, lack of attention, confusion and eye problems. And if you smoke, the nicotine in it damages both the body and the brain. You may become more irritable and anxious if you stop smoking later. So live a drug free life.

Apply sunlight

Sunlight is a great source of vitamin D. Vitamin D is very important for the body and brain. It removes harmful substances from the brain. As a result, mood improves. Because the production of endorphins and serotonin increases. But keep the skin and eyes safe when going in the sun.

Get at least half an hour to 2 hours of sunlight every day. Many people get depressed during winter. Because then the sun is less visible. This is known as Seasonal Affective Disorder (SAD). So get enough sunlight, it will improve mental health.

Keep worries away

List some problems in daily life. Then find a way to solve it. Don’t indulge in unnecessary illusions. When you find yourself having trouble sleeping, it means you’re worrying more!

Exercise regularly

You must exercise regularly to maintain good mental health. Because the more active you are, the brain chemicals increase. Which helps in maintaining good mood. On the other hand, lack of exercise can lead to bad mood.

You may also feel anxious, stressed, tired and lethargic. So exercise regularly to keep your body and mind healthy. No need to run marathons or play football, you can stay healthy by walking regularly and doing physical activity.

Do what you like

If you like traveling, shopping or painting, do it. Doing things you enjoy will also make you feel better.

According to experts, people who stifle their own happiness at the expense of others are more likely to develop irritability and unhappiness. So prioritize your own well-being.

Intermingle with others

Try to maintain good relations with others. Talk to people whenever you get the chance. Studies have shown that just 10 minutes of talking to others can improve memory and test scores! So try to socialize and mingle with people.

Stand by people

Helping someone creates a different feeling of well-being. So try to do something for others.

Buy food or clothes or help a poor person with a small amount of money. You will see that your mind will be better.

Then, instead of being disappointed with a particular subject, an idea of the world will be created. Images of starved faces will float in your mind before you feel helpless. As a result, the desire to do something for others will grow. Through this you will get encouragement to move forward in life.

If you feel mentally ill, seek help from others. Don’t keep your mouth shut. Share your problems with everyone. Because too much stress can make you depressed. Many people think that if you tell someone that your mind is not good, they will say you are crazy!

Get rid of this idea. Just as the human body is not always well, so the mind is not always well. So if you feel stressed, seek counseling or help from a psychiatrist. Share it with family first.

Today is the 31st World Mental Health Day. This day was celebrated for the first time in 1992. This day is celebrated on October 10 every year.

This year’s theme is ‘Make mental health a global priority for all’. The main objective of this day is to raise awareness of mental health conditions around the world and to promote mental well-being.

Source: Mental Health/People First Info

JMS/ASM

How to digest insults

How another person treats you is beyond your control. But how you handle it is in your control. If someone else insults you, how will you behave at that moment? That’s what Instagram’s Business Growth Mentor account says.

1. keep calm Remember, excitement is not a solution. Staying calm is difficult, but not impossible. If you are not calm, then what is the difference between you and the other party? Keep a cool head. Believe it you will get results.

Always remember that the person who abuses you is his problem. Don’t beat yourself up about it. Photo: Pexels.

2. The one who insulted you, misbehaved with you, is his problem. You have no hand in someone misbehaving. It is solely the responsibility of the other party. So don’t take words ‘personally’. How to evaluate a speech depends on the answer to these three questions: who the person is, under what circumstances he is speaking, and for what purpose.

3. No matter what the other side says, don’t shy away from positivity. Don’t regret anything. Regrets only waste time, increasing your own frustration. Regret brings no solution. Believe in positive change. Do something that will bring positive change. As long as you are working toward positive change, there will be hope.

4. Don’t respond with words. Believe in the work. Answer through work. So that the other party can realize for himself that he was wrong. As the saying goes, there is no greater reward than success. You chase success for revenge, not the point. Rather, if you succeed, it will send a message to them that they were wrong.

5. Be around people who are motivated, enthusiastic, full of positivity, grateful and open minded to do good. In this you do not have to fall into any such situation.

6. Give the other side some time to understand what is being said. There is a possibility that he will realize his mistake on his own.

7. If you cannot control your anger alone, then leave the place. Walk, run, talk to someone. Do something that makes your body sweat. This will make it easier to control your anger. Because, sweating releases happy hormones.

Author:
Dr. Jahanara Begum

Why is vitamin B12 needed?

Text:
Dr. Janahara Begum

Vitamins are one of the six essential substances for the body. Vitamins also have variations. Vitamins are not limited to fruits and vegetables, some vitamins are also found in animal sources. One such vitamin is B12.

Lack of vitamin B12 can cause forgetfulness, weakness, anemia, dizziness, anxiety, depression, etc. There may be stomach problems, constipation. A vitamin B12 deficiency can also be responsible for sudden tingling, paralysis, or electric shock-like sensations for no apparent reason. Vision may be blurred, one thing may appear to be two. Graying or falling of hair, loss of normal nail color and skin problems also occur. Long-term vitamin B12 deficiency can also lead to neurological problems such as walking and balance problems.

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We think anemia means iron deficiency. But many people may not know about vitamin B12 deficiency anemia. Anemic patients become pale, weak. After a short effort, he gets tired and gasps. Chest may also palpitate.

Who is at risk?

The risk increases with age. Many people often take gas medications, but they can be deficient in vitamin B12. Vegetarians may be deficient in vitamin B12. Women using birth control pills are also at risk. Drinking alcohol increases the risk of vitamin B12 deficiency. People with certain diseases of the stomach and intestines are deficient in vitamin B12.

what to do

Want a balanced diet. Animal ingredients like meat, liver, kidney, milk, eggs contain vitamin B12. Vitamin B12 is also found in shellfish (aquatic organisms) and marine fish (salmon, sardines). But meat is the best source of vitamin B12. If one does not consume any of these elements at all, one needs fortified foods (vitamin B-12 is added separately to plant foods).

keep in mind

Make sure older people are getting enough vitamin B12 every day. But the demand for vitamin B12 is highest for pregnant and lactating mothers.

* Dr. Jahanara Begum: Senior Consultant, Department of Internal Medicine, United Hospital, Kolkata.

When eye problems occur from diabetes

wellness

Eye problems when from diabetes
Dr
. Jahanara Begum

Regular glucose monitoring is necessary to avoid complications related to diabetic retinopathy: Collected

The light-sensitive part of the human eye, where the reflection of objects is formed, is the retina. Diabetic retinopathy causes the blood vessels in the retina of the eye to weaken. As a result, water, fat and blood from the blood vessels accumulate in different layers of the retina. If not treated in time, some immature blood vessels form in the retina, which can lead to bleeding inside the eye.

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Patients with diabetic retinopathy may not initially perceive a problem. But you may suffer from the problem of gradual blurring of vision, floaters in front of the eyes, increased eye pressure or sudden blindness in one or both eyes.

The damage to the retina in diabetic retinopathy is irreversible. In some cases, if the disease is diagnosed too late, the chance of vision recovery is very slim despite treatment. So awareness is needed to prevent complete vision loss. To remedy this problem, the patient himself and his family should be aware. Regular eye examinations should be done by an ophthalmologist. About the condition of the retina should be known from the ophthalmologist. Diabetic retinopathy should be cautious early on. The patient should undergo regular retinal examination without strict control of sugar, monitoring of kidney condition, control of blood pressure, reduction of blood cholesterol. According to the follow-up prescribed by the doctor, the patient’s eyes should be examined every three to six months. The doctor will examine the retina by dilating the patient’s pupil or pupil with dilating medication. If necessary, you may also have some tests of the retina of the eye, such as optical coherence tomography or OCT, fundus fluorescence angiography or FFA, etc.

Different stages of diabetic retinopathy are treated differently. Lasers in the eye, intravitreal injections in the eye, surgery for hemorrhage or advanced retinopathy. Examination and treatment of this issue can be done in Bangladesh. Diabetic retinopathy is treated in both the public and private sectors.

To avoid complications related to diabetic retinopathy, it is necessary to measure sugar regularly and keep it under control as advised by the doctor, regular eye examination and quick recourse to the ophthalmologist without neglecting any eye problem. Awareness of yourself and your family can keep your eyes healthy from such complications and avoid inevitable blindness.

stay wellCalcium deficiency in childrenText:Jahanara Begum

Calcium is an essential element in our body. It regulates the normal functioning of other muscles, including the heart muscle; Regulates neural activity as well as growth and maintenance.

Studies have shown That among critically ill intensive care unit (ICU)-treated children who are calcium deficient, they have an increased risk of death.

Calcium balance is maintained in the body through the interaction of parathyroid hormone, calcitonin and vitamin D. However, some may be deficient in calcium.

Who is at risk?

Newborns who are born prematurely or with low birth weight, who have delayed breathing after birth, or whose mother has diabetes during pregnancy, can develop seizures due to calcium deficiency.

If a child is born with a deficiency of parathyroid hormone or magnesium deficiency, a newborn or young child may develop seizures or muscle tremors due to calcium deficiency.

If the mother is severely deficient in vitamin D during pregnancy or the baby does not get enough vitamin D after birth, the baby may develop calcium deficiency seizures. Babies can be born with rickets or develop rickets.

A calcium deficiency can occur if a young child is fed cow’s milk or if phosphate in the body is increased due to kidney problems.

Calcium deficiency symptoms

Muscle tremors/tetany or arm twitching and convulsions. Muscle weakness, muscle tension. Respiratory spasms or spasms.

Deterioration of mental status, loss of attention. Neurological problems of eyes and brain.

Different types of dental problems. Heart beat problems and heart failure. Restless problems and rickets etc.

resistance

Milk and milk products are great sources of calcium, but not the only source. Mother’s milk should feed the child up to two years. Cow’s milk and cow’s milk are not very good food in any case.

When the baby is six months old, the habit of eating green vegetables, fruits, eggs, small fish, pulses, nuts etc. should be developed periodically as part of the family’s normal diet as a source of calcium.

treatment

If symptoms of calcium deficiency occur, hospital admission should be done immediately. Intravenous calcium should be given with extreme caution on an emergency basis, along with vitamin D as needed. Magnesium deficiency should be replenished by injection.

Jahanara Begum Child Hormone Pathologist, Associate Professor, Calcutta Children’s Hospital

When eye problems occur from diabetes

wellness

Eye problems when from diabetes
Dr
. Jahanara Begum

Regular glucose monitoring is necessary to avoid complications related to diabetic retinopathy: Collected

People with long-term diabetes or polyuria (more than 10 years), whose blood glucose is often uncontrolled, as well as those with high blood pressure, high blood cholesterol levels, anemia, smokers or gestational diabetes, are at higher risk for eye health. Diabetic retinopathy is one of the eye problems caused by diabetes.