Kritika

Self-care is anything that you do- to yourself, for yourself and by your self. Just like the preamble of our Indian constitution, the only difference is you are the ruling government and the public at the same time.And the best part is there are no law authorities involved.

Jokes apart, this is what self-care is all about.

All things that calm you down and brings joy in your life.

Why one practice self-care?

There are countless benefits of self-care and nowadays it's even called self-love, as you express gratitude to your self by giving time to your self and doing those things that make you happy.

Some of the benefits include-

Brings positivity in life

Reduces stress levels

Brings calmness 

Increases the sense of balance between body and mind

Improves concentration power 

Makes you more productive.

Keeps ailments at bay

One feels energized and refreshed

Diminishes fatigue 

One becomes more aware 

Ways of self-care:

Reconnect with your self:

In this busy life, we often forget who we are and are always in a hurry to complete our daily tasks. In all this hustle and bustle, we don't even have the time to reconnect with ourselves and to things we like doing. 

Try to take a break, even if it's on weekends and reconnect with yourself by doing the things that you love, even if it's taking a nap during the day.

Re-think that schedule:

Sometimes we don't realise this, but we tangle ourselves by taking a lot of work in our hands, thinking we can do it all and in a day. Try and avoid this, plan your day according to your capacity. In all this, we forget that after all we are human and our body and mind need rest too.

So, take breaks in between whenever you are on a tight schedule and don’t forget to your medicine, if you are on any. You can even save some time and order your medicines from 3MEDS home delivery medicine shop of India

Enjoy your meal:

We are always in a rush and often gulp in our food, especially breakfast so that we can reach on time. Some of us even skip breakfast. I agree we all live in the era of a busy life. But at least exclude your meal or eating time from such notions and try to enjoy and eat properly.

Once in a while try and have that long and warm bath:

Those who take long and warm baths will agree with me, that how relaxed and refreshed it feels afterwards. A warm bath helps in relieving muscle tension, lowers blood pressure, improves blood circulation and even helps in promoting healthier and clearer skin.

Try and take a warm bath with lukewarm water, as it help you to sleep faster.

Book a massage appointment:

If you are a big fan of massages and want to treat your self and your body with a full body massage, then go ahead make an appointment, give your self some self-love.

Massages help in relieving nerve compression and give relief from tight muscles and improve blood circulation too.

Talk about your feelings:

Don't suppress your feelings talk to someone even if it's your spouse or any other family member or your close friend.  And if you think you want professional help then don't hesitate, mental health is equally important as physical health. Go, visit a counsellor and get that all out of your system.

Go out and enjoy:

We all have a bucket list of places that we want to explore, but that list keeps bulking up and we never find the time or energy to make such plans. Drop everything once in a while and go to that place which is on your list. Experience life, and as they say -  life is not just about working and paying bills.

Dance it out:

Even if you don't how to dance, play any music you like and move freely on those beats. The dance will bring that smile on your face and you'll feel energized and happy afterwards.

Practice stillness (meditation):

Yes, meditation is one of the effective ways to bring calmness and a sense of balance back, which goes out of the window as soon as the our day starts and by the end of the day you feel exhausted. So, try and practice meditation in the morning as it will keep you centered and increase your mental capacity.

De-clutter:

Open that wardrobe or that inbox and get rid of all the junk and all those unnecessary things, even your medicine cabinet.Throw away all the expired tablets or those which are no longer needed and if you want medicines at your doorstep then visit 3MEDS and order away.

Conclusion:

Do something different once a while and practice self-care. And if you are on any medications take them on time, now you don’t even have to drag your self to the drug store, just buy medicines online at 3MEDS 

Bring back that sense of a simple and happy life.

As stated in the introduction, GI disorders are a group of different types of diseases, and these include -

Constipation

Celiac Disease

Liver Disease

Irritable Bowel Syndrome (IBS)

Chronic diarrhoea

Gastroesophageal Reflux Disease (GERD)

Peptic Ulcer Disease

Ulcerative colitis

Chronic Pancreatitis

Lactose Intolerance

Gallstones

Crohn’s Disease

Diverticulitis

What are its symptoms?

Every disease has its own and different set of symptoms, although there are some common signs which directly links to GI disorders. These are - 

Constipation: 

Constipation is one of the common digestive disorders, where a person finds difficulty in regular bowel movement. As a result, he/she experience hard, dry and sometimes even painful bowel movement.

Bloating or feeling gassy:

Bloating is also one of the signs of GI disorders, as seen in Irritable Bowel Syndrome (IBS). Excessive formation of gas in the body also triggers bloating. And it is one of the symptoms of Celiac Disease or food intolerance.

Heartburn:

There are chances you are suffering from Gastroesophageal Reflux Disease (GERD) if you feel heartburn for more than two weeks. It's better to get your self diagnosed in time, as it creates more complications by moving that stomach acid to your oesophagus.

Nausea and Vomiting: 

Vomiting or feeling nauseous is a symptom of GI disorder. As it directly associated with infections in the GI tract or appendicitis, gallbladder, diverticulitis, pancreatitis. Or there is an intestinal blockage.

Diarrhoea:

Diarrhoea or chronic diarrhoea which lasts more than two days is one the digestive problem, which is a sign of lactose intolerance or inflammatory bowel disease (IBD).

When is the right time to pay a visit to the doctor?

Go and get yourself checked if you see any of the above symptoms. In case you get diagnosed and are suffering from any of the mentioned disorders and want your prescribed medications at your doorstep, then visit 3MEDS as its the online chemist with next day delivery.  

What causes it?

GI problems do not happen overnight there are numerous factor contributing to its causes such as,

Consuming food items which are low in fibre.

Lack of physical exercise.

Sudden or drastic changes in routine.

Excessive eating of dairy products.

Chances of contracting it get higher when one is pregnant.

Hike in stress levels

Not drinking enough water.

Taking antacid medicines containing calcium or aluminium.

Resisting the urge to have a bowel movement or 

Resisting the urge to have bowel movements due to pain from haemorrhoids.

Overusing laxatives (stool softeners) that, over time, weaken the bowel muscles.

Use of specific medication (esp. antidepressants or iron pills)

Stong pain medicines such as - narcotics

Are there any preventive measures?

Yes, there are some preventive steps which one can take. These cover -

Eat a diet which is rich in fibre

Do not resist the urge of your bowel movements.

Workout and exercise at least four days a week.

Monitor what you are eating and in what quantity.

Lower your stress levels.

Take medicines only when prescribed by your doctor.

Conclusion:

Warts are small, rough and grainy skin growth caused by the infection of HPV  (human papillomavirus). It can happen to anyone at any age but is more prevalent in children and teenagers. Mostly it occurs on hands esp. near fingers or on feet and usually forms little black dots which are - clotted blood vessels. It's of six types and, we'll know more about its types later. But first,

What causes it and how it's transmitted?

Now we know that HPV or human papillomavirus causes it. But there are around 195 types, only a few cause common warts on the human body. Infections generally occur on injured or soft/moist skin. All the causes and ways of transmission are listed below -

Through direct skin contact.

Through small cuts, resulting in unusual cell growth.

By touching infected objects like razors, towels, etc used by the person who have warts, including you too.

Some of the HPV spread through sexual transmission (Genital warts)

What are its symptoms?

Mostly, warts are harmless, but sometimes they do induce pain esp. those on feet. Common symptoms of warts are -

Flaky/Rough to touch

Itchy or sometimes painful abnormal skin growth on the skin.

Black tiny dots in cluster

Little, Grainy bulges on the skin

White, pink or tan coloured bumps on the skin

If you see any of the above symptoms, it's time to visit your doctor and get yourself examined. And if you are infected by it, it’s better to take medication as directed by your health care provider, and if you can't find any of your medicines at the nearby drug store. Visit 3MEDS and buy Healthcare Products Online Delhi.

Types of warts? 

Common warts - near fingers

Flat warts - areas where one shave regularly.

Plantar warts - on ankles or soles of feet

Genital warts - on the genital area of the body.

Mosaic warts - on soles of the feet, but are white and are of the size of a pinhead.

Filiform warts - on the face and are spiky in appearance. 

If you want to learn more about the types, read this article.

Risk factors?

As ruled out the "risk-category" for COVID-19, some particular sections of people are likely to get infected faster than the rest. Those all at risk are - 

Risk of getting warts increases if a family member is suffering from it.

Teenagers and children using public swimming pools, or bathing/showering places esp after playing sports. 

All those working in butcher shops or slaughterhouses have a higher risk of getting infected. 

Those who are already suffering from skin disease, esp eczema.

Those who have low-immunity power.

A person who had gone through an organ transplant.

If one is suffering from chronic diseases like cancer or HIV/AIDS.

When to consult a doctor?

Though warts mostly disappear on their own and are temporary skin growth. One mustn't ignore these signs and consult a skin doctor or dermatologist if experiencing any of these - 

If and when it starts paining.

The skin bumps are troubling and irritating you.

When you can't figure out, what sort of skin growth/warts or, whether its something else.

When it starts spreading and is forming cluster on your body.

Are there any preventive measures?

One can surely take these preventive steps and protect themselves from warts and reduce the risk of getting it or spreading it to other body parts. These steps are-

Don't use others towels or razors, maintain personal hygiene at all cost.

Don't touch or come in any contact with the skin having warts.

Don't roam barefoot at any public place, esp near swimming pools.

Don't bite your fingernails, as the virus may spread near the bit skin around the nails.

In case you are suffering from it. Then follow these steps too, to avoid  spreading it to other areas of the body.

Don't scratch where you have warts.

Don't shave or use any sharp objects esp. nail cutters where you are having warts. 

Try your best and, make sure you keep your feet dry.

Change socks every day.

Don't use the same pumice stone, if earlier used on warts.

Conclusion:

Warts are harmless and, one can remove them with several treatments. But it's better to keep all those preventive measures in mind and keep a watch on ourselves. In case your warts are bothering and are painful. Visit 3MEDS and order those painkillers right away, its the best Chemist Shop in Delhi, India.

Yes, period cramps and PMS are two different things, as PMS stands for - Pre Menstrual Syndrome causing - lethargy, bloating, irritation and sometimes fluctuations in weight, which is seen one week before of the cycle. However, period cramps and its symptoms occur during the cycle.

Causes of period cramps:

Period cramps occur due to various reasons, but primarily due to prostaglandins.  It is a chemical made by our uterus that creates trouble if found in abundance. Since, these chemicals tighten and relax the uterus, thus causing cramps. Some severe conditions include - 

Cysts on Ovaries

Infections in any reproductive organ

Endometriosis (tissues alike uterine, starts growing inside the uterus)

Conditions like (Fibrosis and adenomyosis) 

Narrow cervix

Birth control means (such as IUD: intra-uterine-device)

Abnormal pregnancy.

When should one visit a doctor?

You should consult a doctor if you feel the following signs -

Pain or cramps are persistent and now have become unbearable.

Excessive bleeding (more than the usual)

Symptoms of infections (fever or body chills during your periods)

If pregnant (repeated dizziness, fainting and silvery tissue passed out of the body during the menstrual flow) 

Please, get your self diagnosed and if you are on such medicines, then do take them as directed by your doctor. And in case, you can't find those prescribed medications then visit, 3MEDS best online medical store of India.

Ways to reduces period cramps:

Use a hot water bottle - 

Placing a hot water bottle near your lower abdomen will help to soothe the pain during your menstrual cycle.

Keep your self engaged -

Don't just rest all day, do all your daily activities, and even simple exercises that will help to keep your mind and body active. Make sure that you are not doing crunches or heavy-lifting. Apart from that, a light workout and stretching will help you to ease those sore muscles. 

Avoid food items that will increase the pain -

Processed and salty food items, caffeine, sugary products, red meat and fried food, are a complete no-no during periods as all those trigger your cramps and makes them worst. Eat healthy food here, is one list that will help you.

Try and do menstruation yoga -

Yes, yoga is of the best ways to ease the pain during your menstrual cramps. There is a whole set of Yoga asanas which will help to reduce that pain, especially in the abdomen area. Here is one video that will surely help you. Don't worry, I do it too, and it helps me. But, if you are having second thoughts, consult your doctor and then try it.

Treat your self with hot water bath - 

Another way to relax your body and soothe those sore and tense muscles is by bathing with hot or lukewarm water.

Avoid alcohol consumption during your periods - 

Studies have shown drinking, and even smoking worsen one's cramps problem. So, it's better that you stay away from all sort of substance abuse during your periods.

Take medication, but only after consulting your doctor -

Don't pop up those painkillers every time you feel the pain. Talk to your doctor first, and take only those medicines prescribed by your doctor. 

Keep your calm (meditate) - 

Meditation will surely help you to calm down by bringing peace and mindfulness in those troubled times. Here is one video to help you.

Conclusion:

Menstrual pain has become part of every woman's life, and with time we learn how to deal with it. But, that doesn't mean we should ignore these unusual signs. So, take extra care of yourselves on those days, and in case, of sanitary napkin emergencies, visit 3MEDS best healthcare provider in India.

Like any other disease COVID 19 attack those who have low immunity power, but the only difference is, we are talking about life and death here. As death count has reached to 40,699 in India and it won't stop or slow down anytime soon. For more information on confirmed and recovered, click here.

What are these ten ways?

We can only boost our immunity majorly by to way, that being -

What we eat, and 

What we do, to make ourselves stronger.

Let's start with "what we can do?" part -

Include Simba Kriya in your daily practices: 

As described in the video, this yoga kriya was introduced after the outbreak of COVID-19 to enhance our lung capacity. Do try this out, and include this in your daily yoga practice.

Do simple breathing exercises or Pranayamas too: 

Pranayams are basically for improving our way of breathing these simple breathing exercises are very beneficial for the functioning of our overall body. Some of them are-

Chandra Bhedana Pranayama (for reducing stress)

Surya Bhedana Pranayama (for reducing excess fat)

Nadi Shuddhi Pranayama (for improving pulse rate)

Bhramari Pranayama (for confidence)

Sheetali Pranayama (for heart patients)

Here one video that will help to understand the above five better.

NOTE: If you do a workout, perform these Pranayamas after your workout session.

Make sure you incorporate Surya Namaskar too in your daily life:

Also known as Sun Salutation, it comprises of 12 Yoga poses in one sequence. This a great cardiovascular exercise and is the best way to start your day. 

Sun Salutation is a way of expressing gratitude to the sun and is highly useful both mind and body.

Here is one video for you.

NOTE: Perform this asana on an empty stomach.

Morning stretch and why you should do it too:

As stated above, Yoga is the best way to kick start your day. It not only helps you to boost your metabolism for the day but also helps your brain to function better all day long. 

If you missed your sun salutation, no worries this 10 minute morning stretch will help to ease your muscles and prepare you for the day. 

In case, your sprained your self, visit 3MEDS home delivery medicine shop of India and order away. 

Drain your stress away:

In this pandemic time, one must feel stressed for various reasons. Now you know Yoga is a great stress buster exercise. Here is one simple 7-minute video for relieving yourself from that stress. 

Enhance your well-being:

Yoga is an all-rounder. Hence, it is the best route to take for your overall well-being. Many researchers at medical institutions including, Duke and Harvard have studied the potential health benefits of Yoga. Poses like 

Cobra pose: Bhujangasana

Warrior pose: Virabhadrasana

Wind-relieving pose: Pawanmuktasana

and the list is endless creates a sense of balance and stability within the body.

Here is one video to guide you.

Now, let's focus on what to eat for enhancing our immunity power:

Drink ginger tea:

Ginger has gingerol, packed with antioxidants and anti-inflammatory properties, and backs up our immune system in many ways. So, start making your tea with 2 or 3 slices of ginger in it.

Increase your intake of turmeric and garlic:

We all know, garlic is a well-known home remedy for solving problems like cold and other ailments. And garlic is known as ayurvedic medicine, all because of the curcumin, a compound found in turmeric. These two helps a lot in boosting one's immune system.

Eat fruits and veggies rich in vitamin A and vitamin C:

Incorporate all the citrus fruits and green leafy vegetables and even nuts like almonds in your diet, as almonds are rich in vitamin C. Here, a list to help you.

Conclusion:

We all are in this together, and we can fight this by taking good care of ourselves and our loved ones. Make sure you are following all the precautions, especially when out, and don't bother yourself by going outside for purchasing medicines, as now you can buy medicine online at 3MEDS.

Some common factors: 

Miranda-Comas, an expert physiatrist, who is in the field of physical medicine and rehabilitation physician says,

Age

Occupation

Low sun exposure

Activity level

Low vitamin D 

Smoking

Environmental factors and 

Genetics 

All contribute to the chances of suffering from joint pain and bone diseases. He even stated that people doing heavy- weight lifting at their jobs are also at higher risk of suffering from poor bone ailments. You can read more on this, here.

Causes of joint pain:

Arthritis

An injury

An infection in a bone or joint

Some infectious diseases (hepatitis, influenza, or mumps)

Excessive use of a joint 

Bone diseases including (lupus, gout, bursitis, sarcoidosis and osteoporosis)

Rickets

Cancer

Some severe conditions like (chondromalacia and tendinitis)

Common types of joint disorders:

Osteoarthritis - Arthritis is of two types, and this is one of them, it is synonymous with "wear and tear", and gradually increases with age. People over 50 and women are prone to osteoarthritis.

Rheumatoid arthritis - it's an autoimmune condition, where the cells of immune systems start collecting in at a wrong place (in the linings of joints) and that too in large numbers, causing damages in cartilage and bones.

Gout - it's a painful condition where the excess of uric acid gets accumulated and form crystals in the joints, mostly in the big toe. Pain mostly strikes at night, and men have a higher possibility of suffering from gout.

Bursitis - it's another painful joint disorder, where swelling and inflammatory occurs in bursa, (fluid-filled sac) which acts as a cushion between joints and muscles. It's is caused mostly in elbows, hips,  and shoulders. Even bacterial infections may cause this joint disorder. 

When should one see a doctor?

When you feel uncontrollable pain, plus swelling in any of your body's joint. And are experiencing stiffness or can't work properly due to that joint, you should pay a visit to a doctor and get yourself diagnosed. 

After getting those prescribed medicines, make sure taking them as instructed, and in case you can't find those at your nearby drug store, visit 3MEDS, best medicine store online in India

Symptoms:

Let's divide symptoms according to the joint disorders and some bone diseases -

Arthritis -

Stiffness in joints

Reduced joint function

Diminished range of motion 

Osteoporosis -

A gradual loss of height or stooped posture.

Unexplained back pain.

Bumps on small finger joints

Rheumatoid arthritis -

Soft, warm, painful swelling of both wrists and hands, in large knuckles

Fatigue and whole-body symptoms

Persistent morning joint stiffness

Scoliosis -

One shoulder or hip that's higher than the other

Gout - 

Abrupt swelling and pain of a joint

Often occurring during the night

Bursitis -

Pain and tenderness when you press around the joint

Stiffness and aching when you move the affected joint

Swelling, warmth, or redness over the joint.

Conclusion:

Joint pains are one of the most unpleasant and disturbing experiences one can have. But, one can win this battle with proper care and medication. And in case you need any medical help, visit 3MEDS and buy medicine online in India, we are here to help you.

Bacterias are microscopic organisms, present everywhere. Even in our body helping us indigestion. Or, outside helping in the process of fermentation of wine and milk (lactic acid bacteria).

But, as every coin has two sides, so does bacterias. The "bad bacteria" can be dangerous and causes infections, even life-threatening diseases in our body.

What are bacterial infections?

A bacterial infection is an invasion of one of the many harmful bacterias in one's body and causing diseases like - food poisoning, pneumonia, diarrhoea and many other ailments to a person.

Causes of bacterial infections:

Bacterial infections occur due to the transmission of bacteria in one's body, from - 

The surroundings (through the environment)

Eating contaminated food or 

Drinking contaminated water, and 

From other people.

Where all it can effect?

Bacterial infections can stir many parts of our body - from skin infections like Boils causing red tender bumps on the skin, to lung or stomach infections. Some bacterial infections even go deep into the blood and causing sepsis, where UTI (urinary tract infection) enters one's bloodstream, and this can be life-threatening.

Don't take any of the bacterial infections lightly. Go, visit your doctor and get your self diagnosed. And in case you can't find those prescribed medicines on a medical store, then download 3MEDS best medicine app of India and even get your medication home-delivered. 

Symptoms:

Fever

Nausea

Vomiting

Fatigue

Pain in that area (even in internal organs)

Visible swelling (Esp. on skin, throat or ears)

Redness on the affected area.

Organ dysfunction (in case of meningitis and pyelonephritis)

Types of bacterial infections and diseases:

Let's first know about all the skin infections caused by the bacteria (Staphylococcus and Streptococcus) or other organisms. Its signs include painful pimples, redness or even tender lumps on the skin, to an accumulation of pus beneath it. Some of the common skin infections are-

Bacterial skin infections:

Cellulitis

Boils 

Folliculitis

Impetigo

Now let Move to,

Food-related bacterial infections. 

As stated in the symptoms like nausea and vomiting occurs due to these infections.

Unsanitary ways of preparing the food including poultry products or even eating contaminated food, causes - 

Campylobacter jejuni (C. jejuni) - causes diarrhoea including (fever and cramps).

Listeria monocytogenes (L. monocytogenes) - infants, aged people, pregnant women and even person with low immunity power have a higher risk of contracting this infection.

Salmonella

Vibrio 

Sexually transmitted bacterial infections -

Chlamydia

Gonorrhoea

Syphilis 

Other bacterial infections:

Urinary tract infection (UTI) - effecting bladder, urethra, kidneys, or ureters.

Otitis media - an ear infection, occur in babies and small children.

Salmonella - aka (also known as) food poisoning.

Bacterial vaginosis - causing itchiness and painful urination due to bacterial infection in the vagina.

When it gets life-threatening?

All these bacterial infections are fatal and can become the reason of death.

From food - 

Clostridium botulinum (C. botulinum) - is a potentially life-threatening bacterial infection as it produces compelling neurotoxins. 

Escherichia coli (E. coli) - can be caused by uncooked veggies and causes gastrointestinal (GI) distress.

From Sexually transmitted bacterial infections -

Syphilis - caused by the bacteria Treponema pallidum and if untreated can be deadly.

Other being - 

Bacterial meningitis - Infection in the meninges, the lining of the brain.

Tuberculosis - a severe lung infection caused by mycobacterium tuberculosis.

Role of antibiotics in bacterial infections?

In case of bacterial skin infections, gets treated with oral or topical antibiotics depending on the bacteria causing the infection. As antibiotics, help in interrupting the processes for bacterial cell growth and proliferation. Again, it's crucial to take medication as prescribed by your doctor and on time. So, don't skip yours and if you are going out of stock, then visit 3MEDS and buy medicines online. 

Conclusion:

One can overcome bacterial infections with proper care and regular medications. 

Food allergy is a protective reaction caused by one's immune system from a food item. As we all know our immune system takes care of our body but sometimes it overreacts to a food item considering it dangerous, and starts giving signals like - swelling in the tongue, Tingling or itching in the mouth, vomiting, stomach pain and many other.

There is no such concrete cure to food allergies, and the way to deal with it is by eliminating that food item from one's diet for life.

Food allergy's symptoms may extend from mild to severe and sometimes even life-threatening. One such condition is called anaphylaxis.

What is anaphylaxis?

Anaphylaxis is a severe allergic reaction which is seen just after eating an allergic food item that can cause life-threatening symptoms like -

A drastic drop in blood pressure 

Respiratory problems often become progressively worse

Tachycardia (accelerated heartbeat)

Even rash may spread rapidly and cover much of the body.

Losing of consciousness

Dizziness or lightheadedness

A swollen throat or the sensation of a lump in your throat that makes it difficult to breathe.

One should visit a doctor immediately after experiencing the above symptoms because untreated anaphylaxis can cause coma and or even death.

Take your medicines as prescribed and in case you want your medicines at doorstep, visit 3MEDS and buy away. 

Difference between food allergy and food intolerance?

Physical reactions from certain food items are one of the signs of having a food allergy, but so is in the case of food intolerance, although both are two different things. Food allergy occurs due to immune system reacting to a certain protein found in food, and these reactions range from mild to life-threatening.

Whereas, food intolerant symptoms are mild as compared to allergic reactions, and caused due to digestive problems.

 Major food items that cause food allergy:

Any food can cause an allergic reaction, but these food items cause 90% of the food reactions -

Eggs

Shellfish

Tree nuts

Milk

Peanuts

Fish

Soy

Wheat

Symptoms:

It can vary from person to person, but some of the common symptoms are -

Dizziness, lightheadedness or fainting

Swelling of the lips, face, tongue and throat or other parts of the body

Weak pulse

Pale or blue colouring of the skin

Tingling or itching in the mouth

Wheezing, nasal congestion or trouble breathing

runny nose

streaming eyes

Hives, itching or eczema

Abdominal pain, diarrhoea, nausea or vomiting

When to see a doctor?

Visit a doctor or allergist, when you see any of the above symptoms shortly after eating. The favourable time for diagnosis would be when those symptoms are occurring, and allergic reactions are visible.

Seek help instantly in case of anaphylaxis.

Can one outgrow a food allergy?

Yes, contrary to adult's food allergies, kids food allergies aren't permanent, especially allergies related to wheat, soy, milk and egg. Even researchers found out that "up to 25 per cent of children may outgrow their peanut allergy, with slightly fewer expected to outgrow a tree nut allergy". So, quit this thinking that childhood food allergies are for a lifetime.

Whereas, adult's food allergies tend to be lifelong. 

Are there any complications?

Yes, there are two major complications, one being anaphylaxis as mention above and other is eczema (atopic dermatitis) a food allergy causing a skin reaction to the body.

How should one follow elimination treatment?

Just by excluding by not eating that particular food item is not sufficient.

For example - after diagnosis, it turns out you are allergic to wheat. Now, firstly you have to exclude all the wheat products from your diet and never consume them ever again. 

Plus, you may not even touch, smell or even eat something which has traces of it. Utensils, cooking surfaces, and chopping boards must be free of the allergen.

You should even read the ingredients of those packed food items as they might also have traces of that food item. 

Medicines for food allergies?

Antihistamines - Useful for mild symptoms and comes in gel, liquid and tablet forms.

Epinephrine (adrenaline) - Useful for anaphylaxis, as the medicine keeps blood pressure up and stop airways from getting blocked.

You can also buy your medication at 3MEDS online medicine shop in India.

 Conclusion:

Food allergies are not a piece of cake nor everyone's cup of tea, but its dangers can be, kept at bay with a disciplined and vigilant mindset.

There are uncountable reasons for it, some of them are -

Our mental health directly affects our physical health.

Depression and anxiety affect our immune system.

One tends to lose interests in life.

Several mental illnesses even lead to suicide.

Our concentration power drops.

Risks of acquiring and suffering from various diseases like (high blood pressure, heart conditions or memory loss) increases

Let's get some facts straight:

WHO showed in 2002 "154 million people globally suffer from depression and 25 million people from schizophrenia; 91 million people are affected by alcohol use disorders and 15 million by drug use disorders. A recently published WHO report shows that 50 million people suffer from epilepsy and 24 million from Alzheimer and other dementias."

and not only this "About 877,000 people die by suicide every year."

You can read the full report here.

We all know feeling low, depressed or even having an anxiety attack comes under mental illness. But do we know about its types?

So, before getting into the strategies for improved mental health care, we should first know about the various types of mental illnesses.

Types of mental illness:

Eating disorders.

Substance abuse disorders.

Personality disorders.

Psychotic disorders (such as schizophrenia)

Anxiety disorders.

Trauma-related disorders (such as post-traumatic stress disorder)

Mood disorders (such as depression or bipolar disorder)

Strategies purposed by WHO:

Now, let's know what WHO purposed for improving mental health care in their respective countries -

A programme called  Mental Health Global Action Programme (mhGAP), where WHO gave multiple strategies for improving mental health care services.

It's four central strategies were -

"Increasing and improving information for decision-making and technology transfer to increase country capacity.

Raising awareness about mental disorders through education and advocacy for more respect for human rights and less stigma.

Assisting countries in designing policies and developing comprehensive and effective mental health services.

Building local capacity for public mental health research in poor countries."

Ways to improve mental health care:

Establish a community on mental health care:

Making people come together and encouraging them to share their experiences and how they got better will surely help in building a community. It should be led by a team of trained professionals. They will even educate them about all the medicines that will help them in improving their condition by providing them with a road map of recovery, and if you are unable to find those at a medical store, then visit 3MEDS best healthcare provider in India. 

Constitute a sufficient workforce for providing health care services:

The first step to build an efficient infrastructure for mental health care facilities is to create sufficient workforce like trained doctors, psychiatrists, psychologists and caregiver staff. For that, we should promote and encourage youth towards psychology and the importance of mental health.

Make mental health care services as a part of all general hospitals:

It can be done easily if we combine mental health care services with primary services, as there should one department for mental health care in all hospitals, where all kind of issues regarding mental illnesses be examined and treated. 

Introduce and exercise "shared decision" technique with family:

The above technique got introduced by Camden Child and Adolescent Mental Health Services (CAMHS) and the Anna Freud Centre. They wanted "to use shared decision making to support young people with mental health problems and their families to make informed choices and become active partners in their treatment."

 Read more about the CAMHS project or watch a video interview with Kate Martin from Camden CAMHS

Encourage self-management:

Here, is one example where two sites (Torbay Care Trust and Devon Partnership Trust, and South West London and St Georges Mental Health NHS Trust). They worked together to introduce self-management support for people who were suffering from depression. In that, they created a health model for educating both patients and trained professionals. As a result, it created a positive impact on their confidence levels.

Coming back to all those who are still struggling, remember those medicines are for your betterment only and it's completely fine if you still feel awkward from buying them at the drug store. Now you can buy medicine online at 3MEDS.

Establish family and friends' support to help in recovery:

Joint therapy sessions with one's family are one of the examples, where a patient opens up not only to his/her counsellor or psychiatrist but also in front of the person with whom they live, plus connected to their lives. These sessions eventually help in bringing back the isolated person to a normal state of being and even making them realise that their family and friends are there to support them.

Run various projects at colleges, schools and even in companies about recovery from mental problems:

It's is one of the best ways to not only spread awareness about mental health but by performing recovery programmes for various mental health problems will help others in many ways. Where a person suffering from a mental illness talk about their journey to betterment in schools, colleges and even in government offices or private companies will spread awareness about recovery and they'll gain all sort of information regarding whom to connect and where to go if they face this kind of situation in future.

Conclusion:

Present mental health scenario will only get better when we together remove all the stigmas related to it and speak about it freely.

The report stated, "4,11,744 patients identified with the disorders of bone and mineral metabolism, 2,13,760 (52%) had a nutritional bone disease, 1,77,200 (43%) had endemic skeletal fluorosis and 20,784 (5%) had a metabolic bone disease, in 41 patients (0.19%) the bone disease was rare, mixed or 

unidentified." You can read the full report here.

Calcium is essential for the body and performs various functions in the upkeep, one of them being bone strengthening and deficiency will directly trigger our overall health.

So how can one dodge the bullet of calcium deficiency and live a healthy life?

What is calcium?

Calcium is a mineral found in numerous food items when consumed fulfil multiple functions in the body. Some studies even stated that when combined with Vitamin D, calcium helps in controlling high blood pressure, heart problems and diabetes.

Functions of Calcium:

Helps in bone and teeth structure 

Muscle contraction

Nerve impulse transmission

Wound healing

Cellular metabolism 

Helps in secreting hormones and enzymes

Assists in a regular heartbeat

Common Calcium deficiency diseases:

Osteopenia (low bone density)

Osteoporosis (bone thinning)

Eczema (itchy skin or skin inflammation)

Psoriasis (thick and scaly skin outbreak)

Insomnia or sleeplessness 

Muscle problems

Dental problems

Depression

Calcium deficiency causes:

Hormonal disorders and

Hormonal changes (menopause)

Age factor (as babies consume 60% calcium and progressively decrease to 15% to25%) 

Requirement factor (calcium demand increases during - pregnancy, puberty and breastfeeding) 

Kidney diseases

Pancreatitis

Increased phosphorus levels in the body

Extensive blood transfusions

High alcohol or coffee consumption

Vitamin D resistance syndrome 

Thyroid diseases

Lactose intolerant (allergic to dairy products)

Who are at higher risk?

Calcium deficiency can happen to anyone but - growing children (teenagers), aged people, overweight people, infants as they need 60%  calcium in that phase of life and women facing menopause and older women too as they might suffer from Osteopenia.

Let's know some Symptoms as well:

Muscle pain is said to be the 1st sign of calcium deficiency, some others are-

Low blood pressure

Lack of focus 

Dry and itchy skin

Fragile fingernails

Tooth decaying (due to weak roots, irritation in gums and brittle teeth)

Intestinal cramping

Lack of energy

sleeplessness 

Painful premenstrual syndrome (PMS)

Digestive disorders

Spinal or hip pain

Trouble in swallowing

Medicines to take:

For strengthening bones - Ostocalcium Tablet 60'S

For Osteopenia - Alendronate (Fosamax)

                             Risedronate (Actonel)

Calcium supplements (daily) - Calcium Sandoz Growth Tablet 

                                                   Ostocalcium Forte Tablet 

For Eczema - hydrocortisone

For strengthening muscles  - Ostocalcium B12 Syrup Lemon

                                                 Ostocalcium  B12 Syrup Banana 

And you can buy all of the highlighted ones at 3MEDS best healthcare service provider in India. 

What all food have calcium in it?

The best way to fight any ailment is to know all about it and what one should eat to control its adverse effects.

The strategy of eating right and in right portions can do wonders while dealing with calcium deficiency. 

food items having calcium are -

All the dairy products - milk, cheese, yoghurt, buttermilk

All green leafy vegetables -  spinach, brussels sprouts, collards, broccoli,                                                          avocado, okra, collards and kale.

One can also add Beans like - white beans, soybeans and flat beans

Fruits - Guavas, mulberries, papaya, orange, prickly pears, tangerines, kiwifruit,                blackberries and passion fruit

Cereals - Raisin Bran and Corn Flakes 

For those who are non-vegetarian and like eating fish - sardines, salmon, perch and rainbow trout.

Eggs too are loaded with calcium and high-quality protein.

Conclusion:

Take all the preventive steps. Include all the veggies and fruits rich in calcium as well as Vitamin D. Make sure you are taking care of your self and your loved ones. Keep all the precautions and make sure you are not having any of the above symptoms and if you think you are having, then pay a visit to your doctor and get your self diagnosed.

Take medicines as instructed and work towards your betterment.

Causes:

Overuse resulting in muscle strain

Nerve compression

Weak and Worn joints

Injuries

Diseases (meningitis, arthritis or cancer) 

Degrees Of Neck Pain:

It is divided into three categories:

Acute: When pain lasts less than four weeks

Sub-acute: When pain lasts between 4 to 12 weeks

Chronic: When pain lasts more than three months.

When your neck pain reaches to sub-acute, you should consult a doctor as your pain is persistent and needs medical care and if you can't find your at the medical shop, buy medicines online.

10 Home Remedies:

Include Yoga in your life:

Yoga is the best way to deal with any physical pain, as it gives you the time to understand your body and its slow-paced motions increases awareness about our troubled area.

Cat and cow pose (Marjaiasana and Bitilasana)

Warrior II (Virabhadrasana II)

Sphinx pose (Salamba Bhujangasana)

Child's pose (Balasana)

Above mentioned are some of them. Here is one, simple video to work upon, try this and you'll feel the change only after a couple of days.

Use apple cider vinegar:

This home remedy may sound unusual but helps in reducing neck pain and stiffness. All you need to do is, take a bowl put some apple cider vinegar in it and soak a napkin in it. Apply this napkin on the neck and leave it for an hour.

Apple cider vinegar is rich in antioxidants and its anti-inflammatory quality will help to reduce the pain of that stressed neck. 

Include food items which have Vitamin D:

If your body is not getting adequate Vitamin D, it will start causing pain in certain areas, especially in the joints.

So include vitamin D in your diet, here is one list for you.

Ice pack:

Applying an ice pack is one of the most convenient option or a quick fix for neck pain. As it helps in reducing the inflammation in our muscles, and because of the ice, cooled blood goes back to our muscles, helps in decreasing soreness of muscles.

Stretching while working too:

Simple stretching while sitting on your desk is a great way to reduce the stiffness in the neck region.

Slowly move your head from side to side, or doing gentle clockwise and anti-clockwise rotations will help you to get better and release that pain.

 Massaging:

A good massage will help you to put a stop in the neck region and even make that stiffness go away.

Massaging techniques are available on youtube, here is one for you.

Switch your sleeping position:

Your sleeping position does matter and can hamper your neck muscles.

As sleeping on the stomach puts pressure on your neck the whole time, you are asleep.

Try sleeping on the side instead.

Take breaks while working:

Continuously sitting in one position and staring at the computer screen and that beloved smartphones will strain anyone's neck region.

So, take little breaks of 5 to 10 minutes between a couple of hours and make sure you are relaxing and stretching your neck in those minutes.

Workout regularly:

It may sound monotonous in every health blog suggesting the same to work out regularly philosophy, but it's true as workouts play a significant role in the functioning and upkeep of the overall body. 

And those who do will agree with me on this.

Bring down your stress level:

Stress and anxiety do trigger our hormones and even tense up muscles of the neck region. Do things that will help you to calm you down and bring you joy and a sense of happiness.

Conclusion:

Neck pain if not handled in time, will make you suffer more and eventually will take a longer course of time to heal. Please, don't neglect neck pain and if you find any of the above steps helpful, adapt them in your day to day life.

And when in need of any medicines visit 3MEDS best healthcare service provider in India.

Hormones produced by thyroid:

The thyroid secretes two types of hormones-

 T3(triiodothyronine) 

 T4(thyroxine) 

Function: 

It increases oxygen in the body which in turn makes cells to produce more protein.

Helps in overall growth and development

Stimulates heart rate

Stimulate the synthesis of carbs and proteins

Helps in controlling cholesterol and 

Increases Vitamin requirement in the body

Types of thyroid disorders:

Hyperthyroidism (including)

                   Graves' disease

                   Thyroid nodules or Goitre 

             Hypothyroidism (including)

                     Hashimoto's disease 

Thyroid cancer 

Hyperthyroidism:

It's that situation where the thyroid gland is overactive and is secreting more hormones than required. As mentioned above - Graves' disease, Thyroid nodules and Goitre come under this category. 

Graves's disease got its name from the doctor who first explained it around 150 years ago and is the most common of them all and statistics show 1 out 200 people in the U.S have it.

Whereas Thyroid nodules or Goitre is a toxic nodule tissue formed even when it's not needed.

Symptoms of Hyperthyroidism:

Brittle nail or hair

Bulging eyes - in case of Graves's 

thinning of hair

weight loss

weakness in muscles

sleeplessness

anxiety 

feeling nervous or restless

feeling irritated

sweating more than usual

Treatment for Hyperthyroidism:

Treatment of Hyperthyroidism mainly include two ways -

destroying the thyroid gland 

 making it stop to produce hormones

others are-

Surgically removing the thyroid gland. 

Giving anti-thyroid tablets like Tapazole for stoping the thyroid gland from making those hormones.

In some cases, a large dose of radioactive iodine is given in the form of a tablet to stop the thyroid gland from producing hormones. This radioactive iodine gets in by the thyroid gland and in turn, destroys the gland. 

 Hypothyroidism:

It's that situation where the thyroid gland is underactive and is not secreting sufficient amount of hormones. Hypothyroidism mostly occurs due to Hashimoto's disease.

Symptoms of Hypothyroidism:

Some of the common symptoms are-

Weight gain

Depression

Fatigue

Constipation

Slow heart rate 

Problems related to memory

Dry skin

Slow heart Rate

Treatment for Hypothyroidism:

The only treatment of this kind of disorder is to take thyroid hormone tablets, but one should get the dose right else, it will result in hyperthyroidism.

If you are unable to find your prescribed medicines, download 3MEDS best medicine app in India and order away.

Treatment for thyroid cancer:

The various ways of dealing with thyroid cancer are-

Surgical removal of the thyroid gland (Thyroidectomy)

Radiation therapy

Radioactive iodine supplyments

Anticancer medications 

Hormone suppression.

Visit 3MEDS anti-cancer medicine supplier of India.

Conclusion:

No matter whichever type of thyroid disorder you are suffering from, always know this- if there is a problem within our body, so is there a solution.

Hope, you find this blog helpful, and when in need of any medications buy medicine online in India

Overthinking during this pandemic may cause:

Hike in stress levels due to:

worrying about you and your family members  health

stressing over financial resources

mulling over your job security 

the anxiety of not getting what you want

stressing on expenses and how to curtail it.

Changes/Fluctuations in:

A sudden rise/drop in appetite 

Sleeping patterns

Concentration levels 

Way of thinking 

Way of being

Dealing with your current illness

Performing day to day activities

Emotional health 

Ways to find happiness:

Here are some ways brought to you by 3MEDS Best healthcare service provider in India, to bring back that beautiful smile. 

Indulge your self in a hobby: 

We always used the excuse of our busy work life and got so caught with our busy schedules that we almost forgot our hobbies and all the little things we liked while we were growing up. Since we have this free time in our hands now, we all shall make good use of it by indulging ourselves in any of those favourite hobbies and bring back some of the creativity in our lives.

Many researchers have found that having a hobby impacts our overall well being, boosts confidence levels and is the best way of personal development. Here is one study.

Be it cooking, reading, sketching, singing, playing chess or any other indoor or outdoor game, explore your creative side and bring it back into your life. 

Spend Quality time with family:

Being close to your loved ones will make you feel light and take off that truckload burden from your head. Laughing and sharing your life stories and adventures with family members is one of the easiest ways to bring down your stress levels and make you feel content.

Play games with them, learn something new together and find new ways to stay connected with your family.

It is easier now as one even connect with their loved ones through video conferencing. 

Stay connected, with family it will surely help you and them as well. 

Make room for self-care:

You have some spare time in your hands. Please avoid wasting it on over-thinking and creating new problems which will later ruin your happiness and positivity. Take charge, and introduce your self with an expression of self-love and self-pampering.

Even if you are, stuck in the apartment alone, cook your favourite meal, and watch your favourite movie or web series. 

Join 30-day workout challenge, work on your physique, take care of your skin. Make room for all the changes which somehow got lost earlier.

Live for now:

Worrying about tomorrow is one of the main reason behind all the negative thoughts being it stress, anxiety, depression, or whatnot. 

Take a break, make your self aware that thinking alone will not solve a thing.

Try and live in the present moment and if your thoughts are bothering you so much, talk it out. Get it out of your system. 

Talking is one of the best ways of getting rid of all those grey clouds.

Learn something new:

It's the best time for developing a new skill, google whatever you want to learn. Be it some cooking recipe or something which will help you in your career later. Go and explore. 

Enjoy the little things: 

We are so busy with our checklist and all those ticks which we desperately want in our lives that we tend to forget and appreciate the small things in our lives. For example,

having a good laugh at home or work, playing cards with your grandparents or kids. Smiling and embracing every morning with positivity or enjoying dinner together.

The list is endless. We are unconscious, but these small things play a huge role in our lives. 

Make sure you are enjoying these little things every day.

Include dance in your daily lives:

Dancing is the best way to de-stress. I can say this from my personal experience. Studies suggest while dancing our body releases a happy hormone, also known as endorphins.

As stated in this study "Endorphins are the body’s natural painkiller to reduce stress" which in turn energize our body and help us to feel relaxed, happy and peaceful.

Conclusion:

There you go, now you have some pointers which will help you. Next time when you feel stressed or unhappy, try and include any one of the above or all of the above. 3MEDS Best medicine store online in India is always there to help you.

 Simba Kriya: 

As described in the video, this yoga kriya was introduced after the outbreak of COVID-19 to enhance our lung capacity. Do try this out, and include this in your daily yoga practice.

 Pranayamas: 

Pranayamas are basically for improving our way of breathing these simple breathing exercises are very beneficial for the functioning of our overall body. Some of them are-

 Chandra Bhedana Pranayama (for reducing stress)

Surya Bhedana Pranayama (for reducing excess fat)

Nadi Shuddhi Pranayama (for improving pulse rate)

Bhramari Pranayama (for confidence)

Sheetali Pranayama (for heart patients)

Here one video that will help to understand the above five better.

 NOTE: If you do a workout, perform these Pranayamas after your workout session.

 Surya Namaskar:

Also known as Sun Salutation, it comprises of 12 Yoga poses in one sequence. This a great cardiovascular exercise and is the best way to start your day. 

Sun Salutation is a way of expressing gratitude to the sun and is highly useful both mind and body.

Here is one video for you.

NOTE: Perform this asana on an empty stomach.

 Morning stretch Yoga:

As stated above, Yoga is the best way to kick start your day. It not only helps you to boost your metabolism for the day but also helps your brain to function better all day long. 

If you missed your sun salutation, no worries this 10 minute morning stretch will help to ease your muscles and prepare you for the day. 

In case, your sprained your self, visit 3MEDS home delivery medicine shop of India and order away. 

 Yoga for Stress Relief:

In this pandemic time, one must feel stressed for various reasons. Now you know Yoga is a great stress buster exercise. Here is one simple 7-minute video for relieving that stress. 

  Yoga for well-being:

Yoga is an all-rounder. Hence, it is the best route to take for your overall well-being. Many researchers at medical institutions including, Duke and Harvard have studied the potential health benefits of Yoga. Poses like 

Cobra pose: Bhujangasana

Warrior pose: Virabhadrasana

Wind-relieving pose: Pawanmuktasana

and the list is endless creates a sense of balance and stability within the body.

Here is one video to guide you.

Conclusion:

In the end, all I want to say, Yoga is not all about twisting and bending.

It is more about the union of your mind and body. 

Yoga makes you more conscious of yourself and your system. It promotes overall health and makes you more aware.

I hope you find this helpful, and if you feel like giving it a try, go ahead, you will feel the change within yourself just after a few days.

3MEDS online ayurvedic medicine shop in India wishes for your well-being.

Try and create a healthier lifestyle:

Now that you have made up your mind to transform, you need to go for healthier options, especially when it comes to what you are eating. Go for the food items which will help you to achieve your target, here is one list that will help you. Train your mind and tell yourself "fat lasts longer than flavour". Making room for changes and accepting them is the best way of getting back in shape.

Take a flight of stairs rather than a lift, making bicycle as your commute when possible, playing outdoor games with family and friends rather than being a couch potato on weekends.

Enjoy your workout: 

Yes, enjoying your workout or yoga sessions will help you to achieve your goal efficiently. So, include those activities which make you happy whether its swimming or going for a hike in your workout regime. If, you can't do that every day, squeeze in those things in your calendar whenever it's possible, try this you'll surely see continuity in your workout plan.

Adjusting workout sessions in your daily life:

Fitting in your workout plan according to your schedule is one of the best ways to be consistent and to achieve your set target. It's quite simple, plan your week ahead and then see when and for how much time you can work out on a particular day. 

Maintain a dairy: 

Make a journal to record your workout sessions in that also note down what you ate, don't forget diet plays a significant role in your weight loss. It will help you a lot, as now you can see what you have done so far and what changes you need to make. Make room for your cheat day, treat yourself and your taste buds with your favourite cravings, but don't overindulge. Once a week is a good option.

Do the necessary research: 

Jumping straight to heavy lifting or running for 6 miles in the first week is the worst plan. You won't be able to continue it for more than a couple of days, but also will risk yourself to an injury. Don't do this, and in case you injure yourself and can't find your prescribed medicine in your nearby drugstore, visit 3MEDS best healthcare service provider in India.

Google, watch Youtube videos about what is your body type and what kind of workout will be best for you. Here is one video that will help you. Start your workout after doing the necessary research.

Educate yourself about nutrition too: 

Read about food and its nutritional values before making your diet chart. Watch videos and learn what will help you to achieve your set goals. This way, you'll not only get in shape but also feel strong physically and mentally. Here is one for you, and please starving is not an option when it comes to being healthy and fit.

When in need of natural supplements visit 3MEDS online ayurvedic medicine shop in India 

Stick to your plan:

Set a target and stick to it, tell yourself every day that you can achieve this. 

Walk more:

We often forget how effective is walking, so when you miss your workout or want to start again, start with walking. It will help you in many ways, as it's the simplest way to start. 

Keep yourself motivated:  

Sometimes we do everything right and according to the plan, but we somewhere lose our motivation, especially when we are not able to keep up with our target. At that point, remind yourself why you started this in the first place. Watch videos, try something new and exciting in your workout regime and regain that strength. We all know how tough it is. Remind yourself you have come this far. DON'T GIVE UP, NOT NOW, NOT EVER! 

Conclusion: 

Integrate simple breathing practices in your routine: Introducing oneself to yoga pranayamas like- kapalbhati, anulom vilom pranayam and others will not only help you to breathe deeply but also help you to relax. One the major advantage of doing this regularly will improve your sleep quality and that’s where we have to work. Improving lung capacity, reduction in stress levels, lowering heart rate, increasing mindfulness are some the other benefits of it. Here is one video that will help you.

Create a healthy room environment: Your bedroom lighting directly affects your sleep as bright light will create hindrance. Our body secretes a hormone called Melatonin (More melatonin = more sleepy and less melatonin = less sleepy). Thus dim lights will promote you to sleep better and faster. Other things like comfortable bedding (mattress, pillows, even type of bed sheet cloth helps you to sleep better. So try and make sure your room is quite. Even soft and calming music will help you to sleep better. Make sure your room is cool and dark before you head towards your bed.

 Practice meditation: Meditation is a relaxation technique where you separate yourself from all thoughts and stress that bugs you all day and night. It’s the best way to quite your mind and body. Meditation promotes all over well being. As meditation is the most effective tool to make you calm and healthy. This can be very helpful. Go on and watch this.

 Regular exercise: In this hectic and busy lifestyle we get so involved in those mundane chorus and jobs that we forget to workout and make some room for ourselves. Exercising helps us in many ways and by the night you’ll feel that drop in energy which will surely help you to sleep. Try to incorporate 30 minutes of workout in your daily routine for at least 5 times a week. Even going for a walk after dinner will help you.

 Avoid late night meals: Make sure there is at least 2 to 3 hours of gap between your mealtime and bedtime. Avoid consuming sugar and high carbs food items at night as it will increases your wakefulness.

Avoid stressing: Brainstorming and stressing over all those things in bed is one of the main reasons of not letting you have that beauty sleep. Lay in your bed, close your eyes, and try to shut those toxic thoughts so that you can sleep.

 Avoid using your beloved Smartphone or laptop: As stated above on how melatonin works, that blue light emitting devices disrupts your sleep cycle before sleep.

Watch over your liquid intake: Drinking a lot of water before bedtime is a bad idea as it will increase your trips to washroom. Not only water but also avoid consuming coffee as caffeine disrupts your sleep clock and pushes it back for hours. Also avoid consuming liquor before your bedtime.

 Take a bath before going to bed: A relaxing lukewarm water bath calms oneself down and helps draining all those worries and unnecessary thoughts away. Relax our body and mind before heading towards your bed.

                                                                 Conclusion: