Varicocele is a condition that affects about 10%-20% of adult men with higher frequency in younger individuals1. It is a condition affecting the scrotum, which is a protective sac covering the testicles (part of male reproductive system). Sometimes, the veins in the scrotum get enlarged and twisted (just like varicose veins in the legs) causing varicocele.
Varicocele may not have any symptoms in many cases. However, some men may experience certain effects such as infertility and scrotum deformation due to persistent and untreated varicocele. Only a trained medical professional will be able to diagnose and treat varicocele. Therefore, if you suspect having a varicocele, it’s important to speak with your doctor immediately. Along with medical therapy, there are home-care measures also that can be followed to ease your discomfort and decrease the risk of varicocele getting worse. Scroll on to learn more about these options.
Varicocele has a simple root cause, just like varicose veins. The oxygen-rich blood gets pumped to all parts of the body through the arteries. After reaching all parts of the body, the oxygen is depleted, and this blood needs to return to the heart through your veins. The veins have one-way valves in them so that blood can only move back towards the heart. However, due to age, damage, or other medical conditions these valves may become weak or stop working correctly. This leads to blood flowing back into the veins instead of getting pushed towards the heart. The excess blood collecting within these blood vessels of the scrotum leads to the veins becoming larger and twisted. In many men, a varicocele may not show any symptoms of enlarged veins but in severe cases, it can be seen visibly2.
Varicocele is usually categorized according to how severe the condition is3:
Varicocele might be a cause for low sperm count, and poor motility, and may lead to an increase in the percentage of abnormal sperm, obtain an ultrasound to get an early diagnosis.
Dr Ashish Bajaj, M.B.B.S, M.D. in Clinical Pharmacology and Toxicology
A lot of men may not even be aware that they have varicocele since it often does not have any noticeable symptoms or effects on their health. Many men only discover varicocele when their doctors are trying to find the cause of infertility or during routine physical examinations. In severe cases, it can have symptoms and will require medical attention. These signs may include2,4:
The most common complication of varicocele is infertility (inability to have a child after 1 year of trying). Also, testosterone levels and sperm quality and quantity may be seen on testing in some cases2. But note that not all men with varicocele will experience infertility. You may or may not have these depending on your condition.
There are no effective medical treatments. If a varicocele is causing pain or discomfort, the use of analgesics and scrotal support can be used initially. When a varicocele is treated surgically, it is usually an outpatient procedure.
Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)
It is important to consult a doctor for the diagnosis and treatment of varicocele. You may also discuss with your healthcare provider about trying these home remedies
Since varicocele is linked to blood circulation, any mild exercise that can improve blood flow will be beneficial for this condition. Regular walks, jogging, and swimming are great for strengthening your leg muscles and supporting your blood vessels. However, certain forms of exercise such as cycling, jumping, squats, and weight lifting may worsen your condition and put a strain on the blood vessels in the scrotum. These exercises should be limited or avoided.
A cold compress or ice pack can be applied to the scrotum region to ease swelling, pain and discomfort, especially after a tiring workout. Do not apply ice directly to the skin, always wrap it in a cloth.
A jockstrap is a type of male underwear that provides extra support to the scrotum. It is often used when playing a variety of sports. You can also use a jockstrap during your regular routine to provide additional support if your job requires you to stand for long periods5.
Tight underwear can put unnecessary strain on your scrotum and increase the pressure on your veins. This may worsen your varicocele.
Laying flat on your back can ease the pressure on the veins in your legs and scrotum. This may bring temporary relief from symptoms of pain and discomfort. If possible, try to keep your legs slightly raised when you lay.
A fibre-rich diet will ensure that your food is digested smoothly and that you do not need to strain when passing stools. If you strain too much during bowel movements, you end up adding to the pressure in your scrotum region. Any healthy food that supports smoother movements should be added to your diet, such as leafy greens, fruits, and whole grains6.
Antioxidants are important for fighting free radicals and dealing with damage to your cells caused by oxidative stress. Consuming vitamins with antioxidant properties -in diet or as supplements may lead to better overall health which can be helpful when you have a varicocele as well. However, always consult a doctor before taking supplements7.
Oily, fatty, sugary foods and beverages can interfere with smooth digestion and cause constipation. These items may also increase your blood pressure, which could make your varicocele worse6.
Kegel exercises involve the pelvic floor muscles, where you contract and relax these muscles regularly. Kegel exercises have benefits for incontinence and other issues and may support better blood flow in the scrotum.
Sometimes the pain may be too much to bear, for these cases, you should speak with your doctor regarding the best painkiller medication for you.
While these supportive measures may help deal with varicocele symptoms and avoid its progression, more research is needed to prove the actual benefits of these in varicocele. Therefore, these must always be considered after medical advice. You doctor can guide you best what is more suitable to you based on your needs and general health conditions.
If you suspect that you have symptoms and signs of varicocele, get examined by a physician since untreated varicocele may cause testicular failure, lower hormonal production and shrinking of the testes.
Dr Ashish Bajaj, M.B.B.S, M.D. in Clinical Pharmacology and Toxicology
Also Read: Best and Worst Foods for Erectile Dysfunction
Varicocele will require medical attention whenever you notice symptoms, whether mild or severe. You may need to change your routine (such as less strenuous exercises) or even undergo surgery if your condition is acute. Here are some signs that you need to consult a doctor immediately:
Depending on your condition, your doctor will recommend the appropriate treatments or surgery. Surgeries may include laser, laparoscopic, or open techniques to remove or tie up the affected vein8.
Also Read: Simple Home Remedies to Help Ease PCOS Symptoms
Varicocele is not something that you need to worry about, even if your varicocele is at one of the more severe grades. There are several techniques and medical options to manage this condition effectively. In many cases, your doctor may only recommend waiting and observing the varicocele rather than opting for surgery, especially if it does not have any symptoms. Speak with your doctor if you suspect a varicocele for a proper diagnosis and the right treatment plan for you.
Also Read: Home Remedies That Ease Your Hydrocele
Pain or a sensation of heaviness in the scrotum, a mass on the scrotum, enlarged scrotal veins, and infertility are some of the symptoms of varicocele, although in some cases, the condition may be symptomless.
Varicocele is caused when the veins present in the scrotum region become weak or damaged. These damaged veins are not able to properly send blood back to your heart, leading to excess blood collecting in the veins.
Generally, varicocele is only permanently fixed through surgical intervention. You may be able to decrease your symptoms by avoiding certain exercises. Therefore, do not delay in consulting a doctor for this problem.
Any healthy foods that are high in fibre can be good for people with varicocele. Poor fibre diets may result in extra strain and pressure when having a bowel movement, which can worsen your varicocele. Fibre-rich diets ensure smoother digestion and bowel movements.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
58 
0Pilonidal Sinus is a skin abnormality that can occur near the tailbone, at the top of the buttocks. It usually forms a tunnel or a sac-like depression in the region. Pilonidal sinus is also known as a pilonidal cyst or pilonidal disease and is usually not a concern unless it gets infected1. Infected pilonidal cysts are called abscesses and can cause pain and discomfort, apart from other symptoms. The precise cause of pilonidal sinus is unknown, but it is thought to be associated with hair growing into the skin, as well as skin-to-skin friction.
People who sit for long periods for work (such as drivers, office workers, etc) may experience pilonidal sinus more often than others. Additionally, men are more likely to experience this condition than women, possibly due to males being hairier than women in general. If you suspect that you may have pilonidal sinus, you must speak with your doctor and get it checked. Only a doctor will be able to diagnose and treat this condition.
The exact cause of pilonidal sinus is unknown, but the presence of hair within the shallow depression near the tailbone area can indicate a possible link. It is thought that excessive sitting along with ingrown hair (when the hair grows back into the skin) may be causing the development of pilonidal sinus.
Excessive sweating may also cause pilonidal sinus since this can encourage the growth of certain bacteria. Bacteria can cause an infection within the hole, this may lead to various symptoms and require medical intervention. Here are some risk factors for pilonidal sinus:
There are two main types of pilonidal sinus – Infected pilonidal sinus and non-infected pilonidal sinus. Additionally, the severity of the condition may differ based on the size of the cyst or sinus as well as the symptoms associated with it.
Pilonidal sinus typically only causes symptoms when it becomes infected. Although not all of these tunnels will become infected, once you develop an infection in this hole or cyst, the following symptoms may appear-
Usually, pilonidal sinus will be detected by a doctor when he/she visibly examines the area and know about complaints of pain and tenderness in the region.
Pilonidal sinus can usually only be permanently fixed through surgery, but there are plenty of self-care methods you can do to ease your symptoms. Here are some basic activities and solutions for lowering your risk of pilonidal sinus as well as decreasing your discomfort if you already have it:
Using a hot wet compress can heat the region and provide some mild temporary relief. A hot compress may also allow the pus to drain from the sinus which could ease the pain and itchiness associated with this condition. Use a hot water bag or heated wet cloth to gently place it on the region for several minutes. Repeat the process as needed.
Although a Sitz bath is usually recommended for fistulas, it may also give some relief to those with pilonidal sinus3. In a shallow tub, add warm water and soak the region for several minutes. Repeat this procedure multiple times a day if it brings relief from the pain.
Ensure that the region between your buttocks is always clean and dry. Be gentle when cleaning the area and always pat yourself down with a dry towel. Moisture may increase the risk of bacterial growth so it is essential to maintain proper hygiene3.
Since ingrown hair is thought to play a major role in the development of infection in the pilonidal sinus, you can lower your risk by removing hair from the area3. Laser hair removal as well as traditional methods like shaving and hair removal creams may decrease your risk. Be sure to clean the area thoroughly after shaving since loose hair can also poke the skin and cause a cyst to form.
Avoid tight-fitting clothes as these may allow moisture and sweat to collect between your buttocks. If you have a history of pilonidal sinus or you are at a higher risk of developing one, you should consider cotton-only clothing options.
The increased weight comes with a higher risk of developing a pilonidal cyst, you can avoid this by lowering your weight3. If you already have a healthy BMI (Body Mass Index) then this may not be an option for you. However, if you are overweight or obese, speak with your doctor about a healthy weight loss plan.
Simple, light exercises like regular walks may allow you to deal with the issue of sitting for hours at your job. Sitting for long periods is linked with a higher risk of pilonidal sinus. Any quick, short and easy physical activity you can get during the day for a few minutes may lower your risk of this condition.
The pilonidal sinus will usually require medical attention when it gets infected and causes symptoms. The infection will usually not go away on its own, hence various minor surgical procedures4 may be required. Here are a few signs that you need to contact your doctor at the earliest:
Your doctor will make a decision based on your medical condition and recommend some of the following options:
Pilonidal sinus can be a painful condition to live with. Fortunately, there are a variety of self-care options to manage the symptoms at home as well as effective surgical options to choose from. Your doctor will observe and diagnose your condition before suggesting the best surgical procedure for your case. Surgical intervention is usually the only method to permanently get rid of the pilonidal sinus. Speak with your doctor to find out what your options are.
Pilonidal sinus is not a serious medical issue until it gets infected. Infected pilonidal sinuses will require some kind of medical intervention.
In some cases the swelling and pus leakage may temporarily decrease, however, it usually returns. For most infected pilonidal sinus cases the issue will not get fixed by itself.
You will notice pain, tenderness, swelling and redness in the area between your buttocks at the top. Pus may leak out of the cyst and you may notice more pain when you sit down. Hair may also be noticed from the pilonidal sinus.
No, pilonidal sinus surgery typically involves less pain than other procedures such as surgeries for fistulas and fissures. During the operation, local anesthesia will ensure that you feel no pain while pain after the procedure will be minimal.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
8
0Babies’ skin is softer than ours. So naturally, they need more care. Baby’s skin is sensitive and extremely gentle, which is why regular products cannot be used on them1. Some studies2 say that baby care products formulated with gentle, and natural handpicked ingredients may cater to the needs of babies. Keeping your baby well-groomed not only adds to their charm but is also an essential part of their health and hygiene.
Here are some ways to keep your baby’s skin soft, supple, gentle and moisturized all day long:
A gentle massage daily or every alternate day can have great benefits for your baby. Be it with baby oil or baby lotion, massaging the products ensures that it penetrates deep within the layers of the skin, keeping it hydrated and moisturized from within3. It is a great way to gain mobility faster by strengthening the muscles and bones4. Besides moisturizing the skin and strengthening muscles, regular massaging of the baby will also improve circulation and comfort the baby4.
Bathing the baby daily will ensure complete hygiene. You can start your baby’s day by giving him a nice bubble bath and cleaning him off the pee and poop gently. Generally, baby products are tear-free, and non-toxic and leave the baby’s skin soft and smooth. Using mild baby bathing products will gently cleanse, moisturise and nourish their delicate skin without stripping their natural body oils2. A gentle baby shampoo helps get rid of dirt and grime from your baby’s body as well as hair.
Keeping the baby directly in contact with a parents’ bare body provides warmth to the baby and also helps regulate baby’s heart rate and breathing. Feeling, hearing, and smelling your presence provides your baby with a sense of calm and security5,6.
Your baby’s face is super sensitive and needs extra care7. While investing in a good facial moisturiser for the baby, make sure it is free from parabens, sulphates, formaldehyde and fragrances, as these might harm your baby8,10. Only gentle, skin-protecting, and hydrating face cream should be put on your baby’s face after clearing their face.
Babies can often make a mess when it comes to feeding them. Always keep baby wipes in handy to clean them off and use zero alcohol wipes. These can keep your baby clean without making the skin too dry. This come super handy while changing a diaper as well11,12.
It is important to educate parents that after birth 1st stools should be passed within 48 hours and baby should pass 1st urine within 24 hours. If any delay should be brought to notice of Paediatrician.
Dr. M.G. Kartheeka, MBBS, MD
Baby’s skin is super delicate and prone to get infections and rashes easily1. Before massaging, moisturising or oiling your baby, always make it a point to wash your hands thoroughly and cut your nails properly to avoid risk of injury or infections8,12.
Do not sneeze or cough near the baby, use face mask around them14. Visitors should be avoided for first 6 weeks. Kissing the baby’s face should be done. Babies have a weak immune system yet to build up, so make sure to keep them away from infections13.
Breast Milk is the only essential nutrition your baby will need for the first 6 months. Solids and semi-solids can be introduced after 6 months while breastfeeding can continue for up to 2 years15. Do not start any top feed without talking to your doctor. For mothers who cannot breastfeed, doctors will recommend a suitable dose and type of formula feed to keep up with the nutritional requirements of the baby. Do not forget to help them burp after enough feed16.
Adequate nutrition during infancy and early childhood is essential to ensure the growth, health, and development of children to their full potential, it helps to stay healthy and imbibing good eating habits right from childhood.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Talk to your baby’s doctor and set reminders about all the mandatory vaccinations that your baby requires. Maintain the immunization card (usually provided by hospitals) to keep a record of all vaccines that your baby has received.
Newborns require extra care and need to be held with adequate support on the neck and head. Till your child learns neck holding- be careful about neck support while holding the baby. Never shake the baby vigorously or lift up in the air at this stage17.
Even though you may feel anxious about handling a newborn, in a few short weeks you’ll develop a routine and be parenting like a pro. If you have questions or concerns, seek your doctor’s help regarding the resources that can help you and your baby grow together. By keeping these points in mind, you will be able to take care of your baby better.
Also Read: Gripe Water for Babies: Benefits, Usage & Alternatives
To care for a baby’s skin, use gentle, fragrance-free cleansers and moisturizers, keep the skin dry and clean, and avoid exposure to harsh chemicals. Regularly change diapers to prevent rashes and dress the baby in soft, breathable fabrics to maintain healthy skin.
While parents can kiss a newborn baby, they should be cautious to avoid spreading infections. It’s important for anyone kissing the baby to ensure they are healthy and practice good hygiene, such as washing hands and avoiding kissing near the baby’s mouth or face if they have a cold sore or other contagious illness.
A baby can sleep on a parent’s chest while the parent is awake and alert to ensure the baby’s safety. However, it is not recommended for a baby to sleep on a parent’s chest if the parent might fall asleep, as this increases the risk of accidental suffocation and sudden infant death syndrome (SIDS). For safe sleep, it is best to place the baby on their back in a crib or bassinet.
No, it is not recommended for a baby to sleep on their side. The safest sleep position for a baby is on their back, as side-sleeping increases the risk of sudden infant death syndrome (SIDS) and accidental suffocation. Always place babies on their backs to sleep in a crib or bassinet with a firm mattress and no loose bedding.
Yes, babies can eat egg yolk but it should be cooked properly to avoid the risk of salmonella, typically starting around 8 months of age. Always introduce new foods one at a time and monitor for any signs of allergies.
Yes, parental stress can affect a baby. Maternal stress during pregnancy is linked to potential impacts on foetal development, including preterm birth and low birth weight. After birth, parental stress can influence a baby’s emotional and behavioural development, highlighting the importance of managing stress for the well-being of both the parent and the baby.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
After a long and busy day, something is comforting about digging into food. However, experts say that dinner should be the lightest meal of the day. Owing to our hectic schedule, we end up doing the reverse of what is recommended, we eat light breakfasts and stuff ourselves at dinner. As a result of this unhealthy lifestyle, most of us are prone to several health issues, including obesity, risk of heart disease and blood sugar.
One of the easiest ways to keep your blood sugar and weight in check is to finish your dinner(and no snacking!) at least 2 to 3 hours before bedtime. Regardless of the calories in the food, eating late dinner causes high blood sugar levels and weight gain.
Read ahead to know the health benefits of eating breakfast like a king, lunch like a prince and dinner like a pauper. After all, we can only implement changes once we know what we will gain out of them.
Did you know that eating dinner late can contribute to metabolic dysfunctions, including impaired glucose metabolism? Studies7 have shown that humans experience negative effects on their metabolism when consuming meals late in the evening.
Dr. Rajeev Singh, BAMS
Experts suggest that dinner should be eaten within 7 pm. Eating an early and light dinner helps to improve sleep, improves digestion, boosts metabolism and also reduces blood pressure, keeping you healthy. Most health problems can be solved in a jiffy if we only start to eat our dinner early.
For those who are looking to lose weight, having an early and light dinner is the first and the most effective step in this journey1. Eating dinner early automatically leads to an effect similar to intermittent fasting, where the body converts the stored body fat into energy, rather than getting it from the glucose in the food that is currently being consumed. Stay healthy and steer clear of obesity, this is a silent killer!
Having an early dinner allows you at least 2-3 hours before bedtime. Since there is this gap, major parts of digestion have already occurred and the digestive system does not work when the body is at rest2. Also, the body works less to digest food and gets adequate rest. Eating late at night often causes indigestion, disturbing your sleep. As a result, you will end up waking more often and have disturbed sleep.
A properly functioning digestive system also improves bowel habits and makes the excretory system smoother.
Studies3 show that when we sleep, the blood pressure drops by nearly 10%, allowing the body to rest and recover. When we wake up, the blood pressure begins to rise. Eating a late dinner adversely affects blood pressure. As the blood pressure remains higher, there is an increased risk of heart attacks. Consuming dinner 2-3 hours before bedtime significantly reduces the chances of a heart attack.
Having late dinner increases the risk of type-II diabetes. Type-II diabetes occurs when the body is unable to use insulin correctly and efficiently. By eating dinner 2-3 hours before sleeping, the body is capable of utilizing insulin effectively. By maintaining proper insulin levels, the risk of type-II diabetes is significantly reduced4.
Eating late dinners often causes heartburn, increasing the risk of gastrointestinal diseases. Often, a burning sensation in the chest may be felt, caused by gas and a lot of bloating5. Experts suggest that people who eat their dinner early may have less acid reflux and heartburn.
Based on my experience, I have observed that individuals with duodenal ulcers often have higher levels of stomach acid in the early morning. To help improve your condition, I recommend having dinner around 6 pm, as this timing has shown to raise nocturnal gastric pH levels. By doing so, it may help reduce the acidity in your stomach and potentially alleviate symptoms associated with duodenal ulcers6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Having an early dinner may sometimes be a hassle, often being difficult to do owing to work or other commitments. That being said, efforts must be made to eat as early as possible, keeping a sufficient gap between dinner and bedtime. Also, the dinner must be light, comprising fruits, vegetables, lentils and soups, rather than loaded with spices, thick curries, deep-fried food and excess sugar.
Also, light walking after dinner is considered to be effective in speeding up the digestive process. Sitting in vajrasana for 10 minutes is also proven to be effective.
Also Read: Drinking Water Before Bed – Is It A Good Idea?
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
20
Varicose veins, also known as spider veins, varicose or varicosities, are twisted or enlarged veins, occurring mainly in the legs. Varicose veins occur when the veins become dilated, enlarged and overfilled with blood. They tend to be bluish purple or red in colour. Varicose veins is a common condition, especially among women. Around 25 to 30 per cent of adults suffer from varicose veins, especially in the lower legs1.
Regular veins have one-way valves that are designed to block blood from flowing backwards. When regular valves fail to perform as they are supposed to, blood begins to collect in the veins rather than continuing toward your heart. This causes the veins to enlarge. Varicose veins mostly occur in the lower leg area because these veins are the farthest from the heart with gravity making it more difficult for the blood to flow upwards2.
With blood accumulating in your veins, varicose may cause discomfort, inflammation and pain in the affected area. So, this condition requires proper diagnosis and management. However, in addition to that, your doctor may recommend certain changes in diet and food to help you temporarily deal with the discomfort.
Some of the food habit changes and additions you can inculcate in your diet are as follows:
Beetroots contain a naturally occurring compound called betacyanin. This compound is what majorly contributes to the red colour of beets. Betacyanin is a phytochemical compound that lowers the levels of homocysteine (an amino acid that forms proteins) in the body3. Having high levels of homocysteine can damage blood vessels and lead to blood clots4. Thus, beets can help improve the condition of varicose veins.
For many centuries, ginger has been used in Indian households as a spice as well as for its medicinal properties. It may help deal with the symptoms of varicose because it aids in increasing blood circulation and dissolving fibrin in the blood vessels5.
Since ancient times, turmeric has been used in Ayurvedic and traditional Chinese medicine to unclog blood vessels and promote effective blood circulation. Curcumin, an active ingredient in turmeric, increases the production of nitric oxide, which in turn facilitates better blood flow and circulation6
Fruits like apples, bananas and pears are high in fibre content. High fibre fruits lower the chances of inflammation and help with your overall health. Apples are high in rutin, a powerful antioxidant compound that helps to keep veins healthy.
Red and purple grapes are loaded with flavonoids and vitamins along with oligomeric proanthocyanidins, also known as OPCs, which some researchers believe could lessen vein and leg swelling8.
Like apples, cherries are loaded with rutin. Rutin is a flavonoid that helps lower cholesterol and blood pressure, as well as keep your veins healthy. In addition, this flavonoid is also anti-inflammatory, an excellent source of antioxidants and lowers the chance of blood clots9.
Nuts are rich in niacin and vitamin B3, which are essential nutrients for blood flow and help improve blood circulation10. Hemp, sunflower, flax and chia seeds are some foods rich in omega 3 fatty acids and fibre. They are also a good source of anti-inflammatory proteins that help in removing cholesterol and promoting blood flow quality11.
Leafy green vegetables such as kale and lettuce are excellent sources of magnesium, a mineral that plays a key role when it comes to managing blood circulation and blood flow12.
Some fats are good for your health and your veins, such as the fats found in avocado13. Avocados are also a great source of vitamins C and E, potassium and magnesium, overall helping in improved blood circulation.
Cinnamon is a powerful spice known for regulating blood sugar levels and insulin resistance in type 2 diabetes. Other benefits of cinnamon include the ability to increase blood flow and promote circulation. Cinnamon helps blood vessels to dilate and widen, which makes it easier for blood to flow throughout your body5.
While in traditional medicine, these foods have been recommended to be beneficial for varicose veins, there is limited scientific evidence to support their use. Nonetheless, they are worth a try. However, please remember that these should only be an adjunct to medical therapy and never a replacement. Also, if you have any other medical issue like diabetes, it’s best to discuss with your doctor before including any new food item in your routine diet.
Flavonoid-rich diets such as green leafy vegetables and grapes may aid in the reduction of varicose veins in some people. Flavonoids may increase blood flow, stopping the blood from pooling in the veins and aiding in its movement. They may also relax blood vessels and lower the blood pressure in the arteries, which may lessen the occurrence of varicose veins16.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The following list of foods to be avoided with varicose veins14,15:
Researchers have found that grape seed extract from the plant Vitis vinifera may help relieve swelling in the lower legs and other symptoms of varicose veins. However, I suggest grape seed extract should be taken only after the recommendation from the doctor as it may interact with some drugs like blood thinners17.
Dr. Rajeev Singh, BAMS
When it comes to varicose veins, it is best to consume homemade food items with the above ingredients. You must follow a healthy diet that is per your doctor’s suggestions and body needs. Here are some interesting recipes you may try on:
Also Read: Thinking About the Pegan Diet? Here’s What You Should Know
Blood vessels transport blood throughout the body, their health is essential for proper blood flow and overall circulation. Although medical treatment remains the cornerstone of management of blood vessel conditions like varicose veins, it’s a good idea to include food items that are beneficial for proper blood flow and avoid those that may harm. When you eat healthy foods and indulge in exercises that improve circulation, you are allowing your cardiovascular health to remain healthy and lessen your risk of problems like varicose veins.
Varicose veins are caused by increased blood flow towards the veins of the legs. The blood moves towards the heart by one-way valves in the veins. When the valves become weakened or damaged, blood can collect in the veins, causing them to swell.
If varicose veins are left untreated, the veins continue to get more damaged and there is increased pain and swelling. It may further lead to soreness and ulceration of the skin.
Some healthcare professionals believe it could be because you experienced an injury to that side of the body which caused damage to the veins or the valves of the veins.
According to some specialists, in very extreme cases, varicose veins might affect the arterial system of the heart, but this generally does not happen.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
28
1One of the easiest ways of ensuring that you stay fit and healthy is to go for a walk regularly. Walking every day in general has several health benefits, and brisk walking is an even more effective version1. So, what is brisk walking? Walking could be at any pace- slow, moderate, or fast. Brisk walking means walking at a pace that raises your metabolic rate, to achieve better fitness. Theoretically, brisk walking refers to a walking speed of 3 miles per hour2 and If you walk around 100 steps a minute, it can be considered as brisk walking, although it may vary from person to person3.
Did you know?
What is a better way of staying fit than by walking briskly with a companion in the evening breeze? It is not very strenuous, less time-consuming, and manages to keep the fun in fitness.
There are several health benefits of brisk walking. Some of them are the following:
Brisk walking ensures that the energy in your body is put to good use4. The surplus food in our body is converted and stored as fats. Brisk walking helps maintain healthy storage of fat and burns excess calories. It promotes efficient digestion and utilization of food and improves the metabolic rate.
A brisk walk may help clear your mind and be a healthy excuse to take a break from work. All the negative emotions that may accumulate throughout the day, find a vent for getting released through moderate physical activity that is not too exhausting5.
A regular brisk walk may improve your overall flexibility and strengthen your bones and joints4. An active lifestyle ensures a reduced risk of joint-related problems.
A healthy metabolism may be beneficial for maintaining a healthy body weight. A brisk walk, when teamed with a balanced and nutritious diet, is a great way of staying fit6.
Brisk walking may help lower the stress hormones of the body and release endorphins , which are responsible for feeling positive and one of the happy hormones, which are responsible for feeling positive and content5.
An active lifestyle ensures that you are more energetic. Brisk walking may not only increase your energy levels but may also help you retain it throughout the day so that you do not become tired easily.
Brisk walking is a great way to improve one’s health condition; however, people concerned with knee joint health can resort to cycling, which is a comparatively low-impact exercise with more benefits compared to brisk walking. One can start with indoor cycling with the least resistance mode and gradually increase the resistance as per the advice of their health coach and physician.
Dr. Nikhil Yadav, MBBS MD, CCEBDM
While you may think, what can be so difficult about walking, there are certain parameters, which if not followed, may render your efforts futile or even encourage negative results.
Let us review some common mistakes in brisk walking which you must address immediately.
People often make the mistake of walking at an improper speed when out for a brisk walk. A slow walk may not be doing enough for achieving your fitness goals. Walking at a fast pace might help in overall health compared to slow walking. However, a walk too fast may also make you feel exhausted soon and reduce the time and distance for which you walk. Thu, walking at a proper intensity and speed gives maximum benefits7. This, in the long run, will help you achieve your desired level of fitness.
A tense body including shoulders, neck and waist may restrict your range of motion. Keep your body relaxed, keep your shoulders away from your ears and swing your arms from your shoulders while walking to maintains alignment and walk at ease4,8.
A brisk walk should only be done in proper walking shoes1,2. Sneakers, sandals, or other kinds of footwear may lead to blisters and injuries and put undue pressure on your muscles and joints in the long run.
An improper posture while brisk walking, such as slouched shoulders or a hunched back may lead to postural disorders. It may make it difficult for you to breathe and lead to back pain. Keep your back straight, look forward about 10-20 feet in front of you, keep your shoulders away from ears and maintain a neutral pelvis while walking8.
It is a common practice to sip on packaged energy drinks or coffee or packaged fruit juice while on a walk. These beverages are processed and contain high levels of added sugar9. Try to choose water in case you feel thirsty while walking1,2. Take a sip of water at a time rather than gulping the whole water bottle. That will help you stay hydrated and feel active. Munch on some fresh fruits 15-30 minutes before going for a walk to meet your energy requirements10.
Tight and movement-restricting clothing items such as skin-fitting jeans and jumpsuits should be avoided when going for a walk. It can cause several skeletal and muscular disorders, and abnormal movement11. Activewear or light clothes breathable in nature should be worn to ensure maximum comfort while walking.
Also Read: 10 Amazing Health Benefits of Skipping Rope
Brisk walking is a great way of achieving fitness since it is convenient, less time-consuming and does not need a lot of equipment. However, some common mistakes such as wearing improper shoes, having a bad posture, or walking at an extremely high speed should be avoided to get optimum results from your daily brisk walk.
Also Read: What Happens When You Walk 10,000 Steps a Day?
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
80
10While the summer season is the perfect time to get into your beautiful, flowy summer dresses and spend time on the beach, it is also the season of sweat, rashes, and general exhaustion due to the scorching heat. Several bodily processes like digestion and temperature regulation are affected if we do not take adequate care of our bodies during this season1,2. This may result in several illnesses, many of which can be totally avoided if we take care of our hydration and nutrient needs in the summer.
Our bodies lose a lot of water and essential electrolytes through perspiration during summer. It may lead to dehydration and affect our bodies’ natural process of regulating the body temperature and cooling down2.
Here is why hydration is important:
Lethargy, weak or rapid pulse, low levels of consciousness and inadequate urine output are common signs of dehydration, adequate intake of water is very essential each day as there’s no mechanism for our body to store water.
Dr Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology
Here are a few signs that help you identify dehydration:
Different people need different amounts of water depending on their age, weight, gender, and pre-existing ailments. Read on to find out how much water different people need each day:
Water intake cannot be generalized for everyone. It varies from person to person. Drink as much water as you think your body needs. A person who is indoors all the time in an air-conditioned room may need less water than a person working in the sun. Urine color is a good indicator of your hydration. Dark-colored urine may indicate you are not drinking enough water, and that you should increase your fluid intake till urine color appears light yellow.
Dr. Arpit Verma, MBBS, MD (Pharmacology)
Apart from hydration, water provides several other benefits, such as the following:
It is recommended that men consume about 13 cups and women consume 9 cups of drinking water and/or other beverages. Do not forget that we get about 20% of our total water intake from water-rich foods such as fruits and vegetables.
Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)
Here are a few tips to make sure you drink enough water throughout the day:
Also Read: Common Summer Season Diseases & How To Prevent Them?
Some people find it difficult to drink enough water and maintain adequate hydration levels in their bodies. The exact reason for this is not yet known, whether it is psychological or related to other body factors. However, staying hydrated, especially during the summer is important. So, what can you do to stay adequately hydrated? Aim for fluids in general instead of just water. Avoid drinks that contain added sugar or caffeine as these may interfere with your health in the long run.
Below are some water-based summer-friendly drinks that you can drink to keep yourself hydrated.
Also Read: Drinking Water Before Bed – Is It A Good Idea?
Drinking enough water during summer is vital to keep your body functioning efficiently and prevent dehydration. Proper hydration helps regulate body temperature and supports overall health. Along with water, including hydrating foods and healthy fluids can keep you refreshed and energised through the summer.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation of the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
4
Fissures are small cuts and tears in the lining of the anus. This is a painful medical condition that may cause difficulty in bowel movements, and you may notice some bleeding while passing stools1.
An anal fissure is usually caused due to passing of hard stools, diarrhoea, and rectal irritation. It is quite a common disease, around 1 in every 10 people is affected by it at some point in their life2. It may affect people of all ages and gender, but children and young adults between the age of 15 and 40 years are more likely to get anal fissures, and the chances of having it decreases as people get older. People who have had fissures in the past are more likely to have them in the future if the underlying cause is not addressed.
Some of the symptoms of a fissure include3–
As soon as you notice any of these symptoms, you must consult a doctor right away instead of self-diagnosing. The tear may take four to six weeks to get better on its own if it is small, but if a fissure persists beyond eight weeks, it is chronic and needs medical attention. Your doctor may recommend that you take medications such as stool softeners and topical ointments or recommend exercises for fissures to help relieve discomfort. In case your condition doesn’t seem to improve even after these, you may have to undergo surgical procedures.
If you are suffering from a fissure, regular exercise is recommended to manage your symptoms. The doctor will suggest a few exercises depending on your condition, these exercises can relax the anal muscles and ease bowel movements. Regular physical stimulation also helps lower the chances of constipation and improves circulation. Let us find out some of the right exercises for fissures to help you cope with the pain and discomfort.
Also known as the bow curve pose, this exercise should be done by lying flat on your stomach. Try to bend your legs upwards at the knees, get them closer to the thighs and hold your ankles firmly with your arms stretched backwards. Now lift your ankles and stretch out your chest. Your whole body should be like the shape of a bow, and allow your weight to rest on your abdomen. Hold this position for about 5-6 seconds and then gently relax and return to your original position. You must repeat this for another 9-10 cycles and do this exercise twice daily. This will strengthen your pelvic floor muscles, help relieve constipation and promote digestion.
The triangle stretch exercise helps improve bowel movements and regulates digestion. Start by standing straight with your feet apart and gently move your right foot outwards and the left foot about 45 degrees inwards. The heels must be along your hips. Spread your arms out to either side of your body, parallel to the ground, with your palms facing downwards. Then bend to the right side and stretch so that the right palm touches the ground behind the right leg. Stretch your left hand up straight, perpendicular to the ground. You must hold this position for about 10 seconds. Repeat the same on the left side and continue this for 5 cycles daily to get positive benefits.
This exercise is also known as the legs up-the-wall pose and is a restorative yoga pose that is recommended for fissure patients. It creates pressure in your abdomen and allows good oxygen supply to the anal area, which helps improve digestive comfort. You may start by lying on your back and letting your hands rest on the floor next to your body. Keep the soles of your feet upwards and on the wall and raise both your legs up to a 90-degree angle. Keep breathing deeply and remain in this position for 10 minutes, and repeat it every day.
This is an easy exercise that helps promote relaxation and good blood circulation in the anus area. It also soothes and comforts the area4. Fill your bathtub with warm water and immerse the affected area in the warm water. Now, contract the muscle as if you are trying to stop passing gas or stool from the anus. Hold this and release, continue doing this, and concentrate on relaxing the muscle completely. Repeat this exercise every 3 minutes as you sit in the tub.
Brisk walking every day is itself a wonderful exercise and may help in regulating bowel movements. Make sure that you are not walking too fast and running out of breath, nor should you walk too slow, which causes no sweating. Walking helps promote overall good health. It lowers the chances of the formation of hard stools and stimulates and promotes blood flow, which is helpful if you have a fissure.
These are some of the exercises you can try doing regularly if you are suffering from or have recovered from fissures, which can also help keep problems like constipation in check. These exercises especially target the lower part of your body and ensure normal bowel movements, improve anal sphincter control, and also help manage daily stress. Do not perform these exercises without consulting your doctor if you have any orthopaedic problems.
Also Read: Best Food Diets For People With Anal Fissures
While exercises are good for you and may relieve symptoms of fissures, it is important to know which exercises you must do and which exercises you must avoid so that your condition doesn’t worsen. All kinds of intense workouts and strenuous exercises that tighten the butt muscles may aggravate your symptoms and are not recommended if you are suffering from a fissure. These are the activities to avoid:
Also Read: Safe Stretching Exercises You Can Try If Suffering From Phimosis
Fissure, even though a common disease, can make it difficult for you to live a normal life. You must consider consulting a doctor at the earliest if you notice any symptoms of fissures, he or she can help you with the right diagnosis and treatment. Practising the doctor-recommended exercises and following diet and lifestyle changes may prove to be helpful for you.
Also Read: What to Eat and What to Avoid in Anal Fistula
It is always recommended to consult a certified yoga instructor and understand the correct postures that can be practised by a person based on their health status. There are several yoga postures and exercises that may be good for a person with fissures5, but contraindicated for a person with back pain, joint pain, spine-related problems, and so on.
Most anal fissures start getting better after a few days or weeks and you can tell it by less or no sharp pain during bowel movements.
Chronic anal fissure symptoms may include painful bowel movements without bleeding.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
114
7Piles or hemorrhoids are a medical condition that causes the veins around your rectum and lower anus to swell1. Symptoms of piles include pain and discomfort during and after passing stools while sitting and standing up, painful lumps in and around the anus, and bloody stools.
Piles can be both internal and external. Internal piles cannot always be diagnosed during the external examination, however, they sometimes may swell out of the anus region as in the case of external hemorrhoids. Piles is a disease that is not exactly rare, however, the symptoms can sometimes be easily missed as they are not always detectable and obvious. With surgery, piles can be removed. However, if your condition is not severe, your doctor may recommend some medicines, lifestyle and dietary changes that will help you cope with the condition. This article will shed light on the types of food you should eat to deal with piles more effectively.
Piles are a rather painful condition that causes discomfort when you are sitting or even standing. Fortunately, several food items can help reduce the risk factors of piles (constipation, bloating and other digestive issues) from occurring in the first place:
By making sure you are getting enough fibre in your diet daily, you can reduce the chances of piles flare-ups2. There are essentially two kinds of fibre that can be derived from food: soluble and insoluble. The soluble fibre forms a gel in your digestive tract and can be digested by friendly bacteria. On the other hand, insoluble fibre helps bulk up your stool3. Legumes include beans, lentils, peas, soybeans, peanuts and chickpeas that are loaded with both kinds of fibre but are especially rich in the soluble type. Lentils and other legumes can bulk up your stool, making it less likely that you have to strain when going to the bathroom.
Vegetables like cauliflower, Brussel sprouts, broccoli, bok choy, kale, arugula, tulips, cabbage and radishes are known for having an immense amount of insoluble fibre4. Cruciferous vegetables like these contain a plant chemical called glucosinolate that can easily be broken down by gut bacteria5, thus helping promote easy stool passing and helping reduce symptoms of a new flare-up of piles.
Turnips, beets, rutabagas, carrots, sweet potatoes and potatoes are root vegetables. They keep you full for a long time and are extremely nutritious. Besides, they are full of gut-friendly fibre. For example, cooked and cooled white potatoes contain a kind of carbohydrate known as resistant starch, which passes through your digestive tract undigested. Similar to soluble fibre, they help feed your gut bacteria and pass stool easily6.
Packed with vitamins like vitamin C and minerals, bell peppers are also a great option while adding fibre to your diet. A cup of mild bell peppers contains about 3.1 grams of fibre7. With a water content of about 93%, bell peppers are also very hydrating and help with clear stool passing.
Similar to legumes, whole grains are a nutritional powerhouse as they retain their germ, bran and endosperm, all of which are loaded with fibre content. Whole grains are known to be rich in insoluble fibre. The benefit of insoluble fibre is that, since it cannot be digested, it adds volume to your stool and helps you excrete with ease, with less pain and discomfort that comes with piles. Spelt, quinoa, barley, brown rice, oats, whole rye and corn are some beneficial whole grains. For example, you can prepare and consume oatmeal to reduce symptoms of piles. Oatmeal contains a special soluble fibre called beta-glucan, which benefits your gut microbiome by acting like a prebiotic, which in turn feeds the healthy gut bacteria and helps you excrete with ease8.
This vegetable brings life and colour to your plate, while also feeding you with an immense amount of fibre. There are various kinds of squash, like pumpkin, acorn squash, yellow squash, butternut squash and zucchini. Acorn squash has the highest amount of fibre, about 9 grams in every cup of this vegetable (205 grams). Sautéd, roasted or boiled squashes may help ward off any symptoms of piles.
They are an ideal addition to your diet to calm piles symptoms. Loaded with pectin and resistant starch, a single banana provides an average of 3 grams of fibre. The combination of pectin and resistant starch helps in clearing the stool easily.
Tomatoes contain loads of fibre and have good water content. It aids in easing symptoms of constipation by making you strain less while passing stools. Tomatoes contain a natural antioxidant called naringenin that, according to some scientists, has a laxative effect on constipation9.
Fruits like oranges, lemons and grapes are rich in vitamin C. The inner skin of these fruits, beneath the outer layer, has a lot of fibre. Citric fruits have ample water content that softens stools. Like tomatoes, citrus fruits also contain naringenin, a natural compound that has a laxative effect.
Based on the Dietary Guidelines for Americans, it is recommended that you consume an adequate amount of dietary fiber for optimal health. For a 2,000-calorie diet, this means aiming for around 28 grams of fiber per day2, 10.
Dr. Rajeev Singh, BAMS
Also Read: Potassium-Rich Fruits to Boost Your Potassium Levels Naturally
All food items that are low in fibre should be avoided. Some of them are as follows:
Also Read: 17 Protein-Rich Foods For a Healthy Life
Thus, with proper care, good food, discomfort, pain and inflammation caused by piles can be curbed and reduced while avoiding controversial food items. Depending on the severity of your condition, along with medication and a good diet, you should be able to overcome your condition in a few weeks to a few months.
Did you know that hemorrhoids are a common condition affecting both men and women? Surprisingly, more than half of adults over the age of 50 experience hemorrhoids at some point in their lives.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Food Choices for Hernia: What to Eat and Avoid
In general, less severe piles conditions go away in a few days on their own with a well-balanced diet or with over-the-counter drugs. Larger haemorrhoids, particularly ones that cause a lot of pain, swelling and itchiness, will not go away on their own and may require treatment from a doctor to heal, like medication or may have to be surgically removed.
The consumption of eggs improves the movement of the intestines and helps in making the stool soft. Eating an egg daily gets rid of constipation and other stomach-related problems. Not only this, eggs contain a lot of protein and fat, which is beneficial for patients. Therefore, you can consume eggs in moderation if you have piles.
Papain present in raw papayas is beneficial to combat several health problems like excess of unhealthy mucus in the stomach, overcoming the deficiency of gastric juice, dyspepsia (indigestion) and intestinal irritation. The ripe fruit, if eaten regularly, corrects constipation, bleeding piles and chronic diarrhoea11.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
108
6Waking up early is usually associated with snoozing your alarms and dreading going to work. This, however, is not the norm anymore! Early mornings are now seen as a respite for many. It is a time of undisturbed peace, serene skies and plenty of time to get recharged for your day. With the new social media trend of following a ‘billionaire’s routine’ which includes waking up at 5:00 am and following certain habits, we also bring you 7 reasons why you should wake up early in the morning!
While it may feel like a chore, waking up early soon becomes a habit and a good one that too to inculcate in one’s hectic routine. Not only can you benefit physically but also mentally.
When you wake up earlier than your scheduled time, not only can you savour your morning coffee but do a plethora of activities. Do not have time for your hobby? Simple, wake up early. Want to incorporate yoga into your routine? You know it, wake up early! Scientists have also proven the existence of sleep inertia. A two-four hour period after waking up where the brain is unable to function at its full capacity and a sleep-induced fog is experienced. Once you start changing your habit, your productivity and energy levels will increase massively.
Those who wake up early also tend to fall asleep at a prescribed time. Your body feels more tired and instead of staying up till 3:00 am binging a series, you will find yourself more inclined to take a rest. Going to bed early can enhance your energy and mood levels. This allows you to complete all four-six cycles of sleep so you can feel rejuvenated the next day2.
It is a scientifically proven fact that beauty sleep is needed to make your skin look fresh and younger. Sleep deprivation or inappropriate sleep cycles can cause fine lines, wrinkles, dark circles and acne. Your skin cells are regenerated while you sleep, fixing the UV damage and increasing the collagen and blood flow. Waking up early also gives you plenty of time to relish your skincare routine.
When you wake up early, you are automatically inclined towards treating yourself with a delicious breakfast that is healthy and makes you feel energized. Breakfast is the most important meal of the day. It gives you a boost of vitality and you can use the opportunity to be mindful of your consumption throughout the day3.
You have extra time to get ready and look your best for the day while enjoying the empty roads and no traffic jams. Waking up early leads to leaving the house earlier for your work, school or college. Less traffic leads to feeling enthusiastic and optimistic about the day while facing less pollution. What’s more, is that you are guaranteed to never be late for a meeting again!
If you are having trouble keeping track of things or nothing seems to be going according to plan you need some time to yourself. Waking up early can assist you in evaluating your plans with a clear and calm mind. Plan the day ahead of time, make a to-do list, journal or use a planner. All these are great ways to feel put together.
Also Read: 9 Easy Ways To Boost Your Immunity!
Research has proven that those who wake up early have shown better mental health symptoms. They are optimistic, satisfied and feel positive about situations. It also lowers the chance of mental illnesses which is usually found in those who go to sleep late and wake up late. This is also an excellent way of reducing stress because you have already started the day earlier.
As the brain is known to be more alert early in the morning, focusing on important tasks earlier in the day would go a long way to make better decisions and it is also known to improve memory and concentration.
Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology
Various studies1 suggests that rising early in the morning as described in ancient Indian tradition influences the process of attention and can improve the ability to recall.
Dr. M.G. Kartheeka,MBBS, MD(Pediatrics)
Lastly, we must aim to be kind to ourselves and sleep in late some days. Routine and reset days are as necessary as cheat days to maintain balance. Waking up early soon becomes a habit that leads us to be better versions of ourselves.
Also Read: Tips To Sleep Better At Night
1. Kumaran VS, Raghavendra BR, Manjunath NK. Influence of early rising on performance in tasks requiring attention and memory. Indian J Physiol Pharmacol. 2012 Oct-Dec;56(4):337-44. PMID: 23781653.Kumaran VS, Raghavendra BR, Manjunath NK. Influence of early rising on performance in tasks requiring attention and memory. Indian J Physiol Pharmacol. 2012 Oct-Dec;56(4):337-44. PMID: 23781653. Available from: https://pubmed.ncbi.nlm.nih.gov/23781653/
2. Kecklund G, Akerstedt T, Lowden A. Morning work: effects of early rising on sleep and alertness. Sleep. 1997 Mar;20(3):215-23. doi: 10.1093/sleep/20.3.215. PMID: 9178917. Available from: https://pubmed.ncbi.nlm.nih.gov/9178917/
3. Bougard C, Bessot N, Moussay S, Sesboue B, Gauthier A. Effects of waking time and breakfast intake prior to evaluation of physical performance in the early morning. Chronobiol Int. 2009 Feb;26(2):307-23. doi: 10.1080/07420520902774532. PMID: 19212843. Available from: https://pubmed.ncbi.nlm.nih.gov/19212843/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
108
13
