Dhaka, July 8 (UNB) - Losing just 16 minutes of sleep could be the difference between a clear-headed day at the office or one filled with distractions, say scientists, reports The IndianExpress.
A study, published in the journal Sleep Health, found that reducing your sleep routine during the work-week greatly interferes with job performance.
The researchers from University of South Florida in the US found workers are more likely to have poor judgement and fall off-task the next day.
Researchers surveyed 130 healthy employees who work in Information Technology and have at least one school-aged child.
Participants reported that when they slept 16 minutes less than usual and had worse quality sleep, they experienced more cognitive issues the next day.
That raised their stress levels, especially regarding issues related to work-life balance, resulting in them going to bed earlier and waking up earlier due to fatigue.
“These cyclical associations reflect that employees’ sleep is vulnerable to daily cognitive stress and also a contributor to cognitively stressful experiences,” said Soomi Lee, assistant professor at University of South Florida.
“Findings from this study provide empirical evidence for why workplaces need to make more efforts to promote their employees’ sleep. Good sleepers may be better performers at work due to greater ability to stay focused an on-task with fewer errors and interpersonal conflicts,” said Lee.
Researchers also compared work-days to weekends. They conclude the consequences of less sleep is not as apparent when one has the next day off from work.
Dhaka, July 7 (UNB) - Whether or not we acknowledge it, unhealthy eating habits, insufficient physical exercise, over dependency on gadgets, lack of sleep and immeasurable amount of stress characterises the lifestyle habits of most individuals today. This pattern has led to an increase in the intensity of many ailments, with headache becoming an extremely common phenomenon.
One major form of headache is migraine that affects many people. A headache of extremely varying intensity, migraine can result in extreme sensitivity, pain and nausea. It is is often accompanied by:
- Light and sound sensitivity
-Throbbing pain usually on one side
-Nausea and vomiting
According to Dr Anil R, consultant neurologist, Columbia Asia hospital, Hebbal, “migraine attacks can last for anything from hours to days. The severe pain can largely interfere with the daily activities of the person. Going through a migraine attack is never easy, but getting one at workplace can be significantly torturing and tricky.”
Which is why, it is very important to manage migraine at the earliest if it strikes otherwise it can impact your work speed and performance.
Some common migraine triggers are:
-Hormonal changes in women
-Sensory stimuli like bright lights and sun glare
-Changes in sleep patterns
-Excessive physical exertion
-Foods like aged cheeses and salty and processed foods
-Food additives including the sweetener aspartame and the preservative monosodium glutamate (MSG)
-Drinks including alcohol, especially wine, and too much caffeine
-Skipping meals or fasting
One major concern with migraine is that it is usually seen as a minor condition by people who have not experienced the pain. If a person is hit by migraine at home, he/she can still manage to turn off the lights and lie down for sometime under the pain subsides. But you cannot do the same at work. Majority of those who suffer from migraine state that they cannot operate well enough during an attack and since the pain is invisible, it is often hard for the workmates to imagine the severity.
Below are a few tips that can help you tackle migraine if you get one at work:
*Manage your stress level: Stress has been a major trigger for migraine, and a hectic day combined with deadlines, peer pressure, and work load, can leads to a migraine attack. In such a scenario, it is advised to speak to your manager and make them aware about your condition. Carrying a note from your doctor will also help.
Be prepared: You must always have a plan ready in case you experience headache at work or during your commute. It is essential to take breaks through the day to meditate and relax your mind and enjoy some fresh air.
Lower the triggers: Whenever you experience migraine pain, try to dim the lights, lessen the noise and get away from strong smells, if possible.
Reduce eyestrain: In such a scenario, try to dim down the brightness of your computer screen. Put away your mobile phone for some time.
Find a corner to relax: Locate a room where you can lie down or rest for a bit in dark until the migraine subsides.
Have a supportive friend by your side: It is always advised to have a friend or a supportive co-worker who can help when migraine hits you.
Keep an anti-migraine kit: You know your needs the best. Keep an anti-migraine kit handy at work containing pain-relievers, anti-nausea tablets, cold pack and whatever else helps you manage your migraine.
Stock up on snacks: Make sure water and some healthy snacks are always within your reach to avoid dehydration and hunger. Keep your protein and sugar levels steady through the day.
Taking small steps can make a huge difference if you are ever hit by a migraine attack. So make sure you are well informed about your body, your symptoms, triggers and pacifiers.
Dhaka, July 7 (UNB) - Cooking is pure love. There is nothing like sharing good food with your loved ones. The most interesting discussions that happen in my cooking workshops are menu planning. We all want innovative ideas, healthier recipes and quicker solutions. And when it comes to party menus, we look for ideas that can help us design a delicious experience like no other, reports The Indian Express.
Thanks to my journey in the world of millets and seeds, experiments that I do with these superfoods have helped me immensely to plan meaningful menus for my participants. It’s like bringing healthy yet exciting exotic recipes on the table and not compromising with taste at all.
Beetroot Croquettes is one such party starter. You can try this recipe and club it with super refreshing Cucumber Dip. Be ready to receive all the admiration!
For 8 croquettes
2 – Medium boiled beetroot (grated)
2 – Medium boiled potatoes (mashed)
1tsp – Raw mango powder
½ tsp – Red chillies powder
½ tsp – Black pepper powder
Rock salt to taste
2 tbsp – Finely chopped onion
½ tbsp – Ginger paste
¼ cup – Fresh coriander leaves
1 tsp – Finely chopped green chillies
2 – Cheese cubes (cut in four)
½ cup – Flaxmeal slurry (2 tbsp roasted and grounded flaxseeds powder mixed with 12 tbsp water)
½ cup – Semolina or bread crumbs.
1 – Cucumber (peeled and grated)
½ tsp – Freshly ground cinnamon powder
¼ tsp – Kashmiri red chilli powder
2-3 tbsp – Mayo or hung curd2-3 cloves garlic (minced)
1 tbsp – Lemon juice
¼ cup – Parsley or dill leaves (finely chopped)
¼ cup – Fresh mint leaves (finely chopped)
* Mix everything together manually. Always consume fresh.
Health benefits of beetroot, cucumbers and flaxseeds
Beetroot is packed with Vitamins A, C, K, beta-carotene, polyphenols, antioxidants and folate, all of which help to boost blood count and immunity. Consumption of beetroot helps lower blood pressure. It also has anti-inflammatory and detoxifying properties that help flush out toxins from the body, which reflects as a healthy and glowing skin.
Cucumbers are a refreshing, nutritious and incredibly versatile addition to any diet. They are low in calories but contain many important vitamins and minerals, and have high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels.
Flaxseeds are rich in omega-3 fatty acid and fibre. Along with numerous health benefits, flaxseeds powder can be used to improve digestive health, lower blood pressure and bad cholesterol, reduce the risk of cancer and may benefit people with diabetes.
Dhaka, July 7 (UNB) - Antibiotics can leave the lung vulnerable to flu viruses, leading to significantly worse infections and symptoms, according to a study, reports The Indian Exress.
The research, published in the journal Cell Reports, discovered that signals from gut bacteria help to maintain a first line of defence in the lining of the lung.
When mice with healthy gut bacteria were infected with the flu, around 80 per cent of them survived. However, only a third survived if they were given antibiotics before being infected.
“We found that antibiotics can wipe out early flu resistance, adding further evidence that they should not be taken or prescribed lightly,” Andreas Wack, who led the research at Francis Crick Institute in the UK.
“Inappropriate use not only promotes antibiotic resistance and kills helpful gut bacteria, but may also leave us more vulnerable to viruses. This could be relevant not only in humans but also livestock animals, as many farms around the world use antibiotics prophylactically,” Wack said.
The study found that type I interferon signalling, which is known to regulate immune responses, was key to early defence.
Among the genes switched on by interferon is a mouse gene, Mx1, which is the equivalent of the human MxA gene. This antiviral gene produces proteins that can interfere with influenza virus replication.
Although often studied in immune cells, researchers found that microbiota-driven interferon signals also keep antiviral genes in the lung lining active, preventing the virus from gaining a foothold.
“We were surprised to discover that the cells lining the lung, rather than immune cells, were responsible for early flu resistance induced by microbiota,” Wack said.
“Previous studies have focused on immune cells, but we found that the lining cells are more important for the crucial early stages of infection,” he said.
“They are the only place that the virus can multiply, so they are the key battleground in the fight against flu. Gut bacteria send a signal that keeps the cells lining the lung prepared, preventing the virus from multiplying so quickly,” he added.
To test whether the protective effect was related to gut bacteria rather than local processes in the lung, the researchers treated mice with antibiotics and then repopulated their gut bacteria through faecal transplant.
This restored interferon signalling and associated flu resistance, suggesting that gut bacteria play a crucial role in maintaining defences.
“Taken together, our findings show that gut bacteria help to keep non-immune cells elsewhere in the body prepared for attack,” Wack said.
“They are better protected from flu because antiviral genes are already switched on when the virus arrives. So when the virus infects a prepared organism, it has almost lost before the battle starts,” he said.
“By contrast, without gut bacteria, the antiviral genes won’t come on until the immune response kicks in. This is sometimes too late as the virus has already multiplied many times, so a massive, damaging immune response is inevitable,” he added.
Dhaka, July 5 (UNB) - Gram flour has been used in recipes all over India since time immemorial. In fact, I can think of very few states that do not use this amazingly tasting and healthy flour in a variety of dishes, be it pakoras, kadhi, chillas or mithais. So many of us are also familiar with gram flour, or besan as it is more popularly called in India, as a beauty ingredient too. When used in the correct way, and for the appropriate skin-type, besan can work wonders to improve the quality of your skin, reports NDTV.
Besan is a very versatile ingredient, and when mixed with certain other ingredients it can treat and take care of many skin issues. Not only can gram flour be used in masks for different skin types, it's also an important ingredient in many natural and homemade body ubtans that are great for polishing and nourishing the skin. Other benefits of besan include removing tan, removing patchiness on the skin and even removal of hair! Versatile and easily available in any grocery store, gram flour should definitely be one of the key ingredients on your beauty shelf!
Gram flour Hair Removal Ubtan
Firstly let me use this magical ingredient to make an ubtan for the body that helps reduce hair growth-
Things You Need:
Half a cup of besan
The juice of 2 lemons
1tsp fresh cream
Water to make a smooth paste
Mix well and apply onto arms or legs.
When dried completely, rub in the opposite direction of hair growth. This is especially effective in young growing girls who have not entered puberty and should be done as a ritual 3 times a week.
Gram flour Mask- Dry Skin
If your skin is dull and dry and you want an instant wake-me-up mask, try this amazing mask and you will get hooked onto gram flour as an ingredient-
Things You Need:
1tsp fresh cream
A little milk to make a smooth paste
Mix all the ingredients and apply to clean skin and let dry.
When it has dried, dab with cold milk and scrub off to get smooth, soft and lighter skin in no time at all!
Gram flour Oily Skin Scrub
Most people who suffer from T-zone and oily skin problems do not know that gram flour when mixed with the right ingredients can not only reduce oily skin but also whiteheads and blackheads that can be a result of increased sebum production in the skin. Make the following scrub effectively to treat oiliness, blackheads and whiteheads-
Things You Need:
3tsp gram flour
2tsp red masoor lentil powder
The juice of half a lemon
Half a tsp of camphor powder
Mix with rose water to make a thick consistency scrub and apply onto clean skin.
When dry, dab with water and scrub off in a rotating manner very gently.
After removing this scrub, you can very gently squeeze out stubborn blackheads.
Gram flour Body Polishing Ubtan
The skin very often looks patchy, dry and dull and you yearn for a silky soft feel wanting to get rid of dead skin. This wonderful natural gram flour ubtan will help polish and nourish the body and leave it feeling like baby soft skin!
Things You Need:
Half a cup of gram flour
Half a cup of green moong lentil powder
Quarter cup of rice flour
Half a cup of orange peel powder
2tsb fresh cream
2tsb almond oil
Full fat cream milk to mix to a smooth paste
8 drops essential oil of rose
Before bathing, apply this all over the body and let it become semi-dry.
Scrub off and rinse with water and the day you use this ubtan, do not use soap on your body.
Gram flour Neglected Area De-tanner Mask
I have always felt that we often neglect our feet, knees, elbows and hands and these areas are so important for a well-groomed look. Dark patchy areas like hands and feet look so ugly when left unattended. Travelling outdoors and driving can play havoc with the skin and a natural de-tanner with gram flour will work wonders! Apply the following-
Things You Need:
6tsb gram flour
Juice of one full lemon
2tsp almond paste
Mix well and apply to the hands, feet, elbows and knees. Let it dry and dab with milk when semi-dry and scrub off.
Most of us underestimate simple, easily available but highly effective ingredients. Use them wisely and to your advantage to see fabulous effects on your skin and I can assure you gram flour will be one of your favourites!