Foods That Help You Get A Better Sleep

Foods That Help You Get A Better Sleep


Good sleep is an essential factor responsible for maintaining overall good health. While infants or younger children need adequate sleep for their normal physical growth, adults’ need satisfactory sleep for maintaining good physical and mental health. People who do not sleep well at night tend to be lethargic or irritated during the day. Most of us blame mental stress or hectic daily routine for lack of sleep, but did you know our dietary habits too can affect the sleep quality?

The foods that we eat directly influence the release of neurotransmitters that regulate the sleep cycle to either enhance or worsen sleep.

Certain foods for e.g. those containing caffeine or other stimulants can result in sleep deprivation. On the other hand, some healthy foods items can help you to get peaceful sleep.

Let’s have a look at the foods that work well when you have sleep problems.

1. Whole Grains
Whole grains such as rice, wheat, corn, bajra, jowar, etc. is a great source of complex carbohydrates that makes tryptophan more available to the brain.

2. Milk
Milk contains tryptophan which helps to regulate the production of hormones that assist in sleep cycle. When combined with cereals this meal becomes a perfect carbohydrate-protein combination.

3. Bananas
Banana is loaded with important minerals such as potassium and magnesium which relax muscles and improve blood circulation. Minerals contain tryptophan which gets converted to serotonin and melatonin, the hormones that regulate sleep cycle.

4. Sweet potatoes
Sweet potatoes provide potassium  as well  carbohydrates both of which are ideal nutrients to induce sleep.

5. Chickpeas
Chickpeas are a good source of vitamin B-6, which is needed to produce hormone serotonin, which is known to improve mood. The vitamin also helps synthesize melatonin, your body’s main sleep hormone.

6. Eggs
Egg is a protein rich food that maintains blood sugar level throughout the night.  Protein rich foods generally cause few episodes of wakefulness. However, it is best to eat high protein foods earlier in the day and reserve light protein for meal before bedtime.

7. Oatmeal
Packed with important mineral such as calcium, magnesium and potassium, and a rich source of fibres, oats make a perfect meal before bed time. Mix it with milk and banana to make a perfect sleep friendly dinner.

While you decide to include these foods in your diet to get peaceful sleep, make sure to avoid  Sugary Foods and caffeine before  bed time as these are stimulants and won’t let your brain sleep.

Infographic: Health Consequences of Summer Heat & Natural Therapies

Infographic: Health Consequences of Summer Heat & Natural Therapies

Summer has finally arrived! Although it may bring the natures charm with the flowers in full bloom and everything around looking colourful, the heat and humidity can wreak havoc on your health. The rising temperatures, hot air and humidity can lead to excessive loss of moisture resulting in dry and itching of skin. In addition, over exposure to UV rays from sun can damage the skin and result in darkening. Heat also causes profuse sweating resulting in increased water loss from the body. Dehydration can make your vital organs weak and you may feel totally exhausted.

Dry, dull and darkened skin can be visually unpleasing. However, with right skin routine and preventive measures it is possible to protect the skin from possible damage during summers. If you have been feeling tired and low on energy, you can rejuvenate your body with some special massage therapies. This info graphic gives details about the health consequences of summer heat and ways to protect yourself from summer chaos using some effective natural therapies.

 

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Rising Temperatures and Your body: Preventing The Summer Chaos

  • Rising temperatures lead to increased loss of water from the body that can make you feel tired
  • Over exposure to sun can cause increased production of melanin resulting in darkening of skin
  • Loss of moisture from skin makes it dry and itchy

Your body needs extra attention and care during hot weather. Read on to understand your role in preventing the ill effects of heat on your body.

How Does Sun-exposure Make You Tired?

Have you noticed that doing some routine outdoor activities such as travelling, or even playing outdoors during summer make you more tired? This happens as prolonged sun exposure during summer is known to evoke fatigue.  High heat and humidity during the hot weather causes dehydration due to excessive sweating.

Here is how sun exposure can make you tired

Excessive sweating: Causes loss of water from the body and makes the vital organs weak

Low temperature gradient: Increases chances of high body temperature

Increased heart rate: Extra physiological efforts to control temperature can affect the heart and metabolism

 Biochemical changes : UV rays can penetrate the skin and cause chemical changes in the body that cause fatigue

5 Natural Ingredients that Protect you From Summer Mess

Mint: Due to its menthol content, mint can have a cooling effect on your body

Lime: Lime is known to improve the blood circulation throughout the body. This improves oxygen supply to all organs and helps the body feel rejuvenated and fresh. Being rich in powerful antioxidants lime oil reduces hyperpigmentation and also imparts glow to the skin by restoring lost moisture

Aloe Vera: Helps in moisturising your skin, keeping it hydrated, rejuvenated and glowing

Geranium: Geranium oil reduces the oil production of skin and is thus beneficial for prevention of acne during summer

Jojoba: Jojoba oil has same composition as natural skin oil and can be used as moisturizing agent by all skin type during summer

Neroli: Neroli oil acts as an effective toner and skin cleanser to remove excess oil from skin.

How Summer Special Massage Works?

Summer Splash Massage is a 60 minute massage that contains the goodness of Lime, Mint and Aloe-Vera which together help your body cool down and replenish lost moisture. It uses techniques of Swedish Massage and a cooling Aloe-Vera gel with Lime-Mint extracts to moisturize your skin and leave it supple.

Know More About Summer Splash

Stay Stress Free, Beat Diabetes!

Stay Stress Free, Beat Diabetes!

Diabetes affects a large section of population globally. As per the statistics given by The World Health Organization (WHO) more than 350 million people are currently living with diabetes. These figures are expected to double in next 20 years.

The main goals of World Health Day 2016 are to increase the awareness about diabetes. The health experts believe that diabetes and psychological stress have a bidirectional relationship. This means people who already have diabetes suffer a tremendous amount of stress and those who live a very stressful lifestyle are likely to develop diabetes. The relationship between diabetes and stress is well known since the 17th century. Centuries ago a British Physician named Dr. Thomas Willis noted that diabetes often appeared among patients who had experienced significant ‘stress, sadness or long sorrow’. In the later years, several observation studies revealed that mental stress is one of the major contributing factor for development of type 2 diabetes along with unhealthy eating, lack of physical activity and smoking.

How Does Stress Increase Risk of Diabetes?

The link between stress and diabetes is a complex phenomenon. The experts are still trying to unwind the real mechanism for the link, however from available evidence it can be concluded that,

 

 

 

  • Stress increases the activity of hypothalamo-pituitary-adrenal (HPA) axis, leading to various endocrine abnormalities, such as high cortisol level and low sex steroid levels that antagonize the actions of insulin.
  • Stress triggers hyperglycaemia (increase in blood sugar level), a major symptom and a precursor to type 2 diabetes.

Stress Management and Diabetes Prevention

Experts recommend 3 approaches of stress management for diabetes prevention

1) When possible, remove or minimize the source of stress

2) Change your response to the stressful situation

3) Modify the longer-term effects of stress

Do you think you can follow any of the above stress management approach and save yourself from life threatening diabetes?

Aromatherapy Massage is an effective and proven therapy that reduces mental stress and anxiety. Have you not tried it yet?

 

6 Reasons You May Be Denied a Therapeutic Massage at Four Fountains De-Stress Spa

6 Reasons You May Be Denied a Therapeutic Massage at Four Fountains De-Stress Spa

Massage is therapeutic! And, you can experience this when taken at a spa that is professional and takes scientific approach. Four Fountains De-Stress Spa is the only scientific spa in Delhi and 5 other major cities, which projects itself as place to experience the health benefits of spa treatment and not just an indulgence. However, you may be denied a massage at this health spa for some very professional and scientific reasons. Have a look at what these could be.

1. You Are Pregnant

Although massage in pregnancy seems like an easy option to relieve leg cramps or relax the anxious mind, we avoid offering massage to pregnant women for a precautionary measure. Furthermore, some massage therapies such Pain Relieving Massage use the strokes as those used on Swedish Massage which may not be suitable during pregnancy.

 

2. You Have Had a Surgery

We do not offer any vigorous massage therapy to people who have had a surgery of tissue injury within last 6 months. Although foot massage may seem like an easy option, we refrain from offering this as well because foot reflexology massage points correspond to different organs in the body. You may consult your healthcare provider before considering massage as an option for stress management post your surgery.

 

3. You are suffering from a skin disease

The programmes offered at Four Fountains De-Stress Spa are intended to treat health problems causes by stress. We do not offer massage therapies to people who have serious skin infections in order to prevent worsening of the condition. In addition, some skin infections are highly contagious and therefore to maintain hygiene and safety of other guests and our own spa therapists you may be denied a massage.

 

4. You are demanding cross gender massage

 Four Fountains De-Stress Spa is a professional and scientific spa. All the therapies offered at the spa are mainly intended for health improvement and stress management. We provide only same gender therapists i.e. a female therapist for a lady and a male therapist for the gentleman. We do not offer cross gender massages or any other services apart from those mentioned under different scientific programmes.

 

5. Your Age is Below 16 Years

For professional reasons we offer massage therapies to guests who are only 16 and above. Children below 16 years are likely to feel restless during a spa therapy and hence we avoid serving guests of this age.

 

6. You Are Menstruating

Massage during menstruation can cause lot of discomfort to the lady guest as well the therapists.  Menstruating women are not allowed to take a spa therapy for hygiene reasons.

Top 7 Effective Benefits of Aromatherapy

Top 7 Effective Benefits of Aromatherapy

The science of using essential oils  and its healing power has been one of the latest trends for beauty and healthy living. The essential oils for Aromatherapy Massage are extracted from organic sources, plants and distilled for use.  The oils have been known to offer different therapeutic effects to users.  .

Massage and aromatherapy go hand in hand and have been used from before civilization. Egyptians practiced Aromatherapy Massage daily and it was a ritual for them. They used it for relaxation, pleasant body smells, skin conditioning, and were good for overall healing. These benefits are still seen and applicable. The Aromatic essential oil massages heal through the senses of smell and touch. In search for new beauty and relaxation or healing options, you should consider aromatherapy. Here are top 7 benefits of Aromatherapy Massage.

1. Promotes Mental Relaxation

Aromatherapy is one of the best natural therapies to experience great mental relaxation. The essential oils used in the therapeutic massages are effective because they are able to penetrate the skin layers and tissues. The oils get to the blood quickly and the therapeutic effects spread throughout the body. The cells also get rejuvenated and cell regeneration is increased.

2. Shows Antibacterial Properties

The essential oils from cinnamon, cedar wood, roses, myrrh, oregano, peppermint lemon and eucalyptus boost the immune system because they have very active antibacterial and antifungal properties. This ensures that the body and skin remain beautiful and youthful.  Illnesses and infections that could damage your system are deterred.

3. Acts an Anti-depressant

The fragrances in the essential oils and the tender touch you get will de-stress and reduce your metal stress and tensions.

4. Improves  sleep

Your body needs better sleep to rejuvenate and for the cells to regenerate. Lack of sleep or not getting a satisfactory sleep affects your body in many ways; your work productivity drops and your levels of cortisol, ghrelin and leptin hormones are affected. These hormones are responsible for weight gain if not kept at optimal levels. Aromatherapy Massage has been proven by many studies as the solution to sleep problems.  They also help reduce stress and anxiety.

5. Good Blood Circulation

Aromatherapy is a good way to improve blood circulation. Skin cells need blood and nutrients for regeneration and repair. Cells die every second and they must be replaced. Without an ample supply of oxygen and nutrients, cell growth is retarded and the skin and the body suffers.  Aromatherapy is just what you need to boost your sluggish cell development and make your tissues stronger. This has also been shown to boost your energy levels.

6. Good Digestion

Constipation and bloating are known to affect your skin. Digestion wastes need to be excreted and when they are not, they harbor microbes that affect the body system. They also release toxic gases that affect the body system and this is manifested through skin acne.  These digestion issues are known to be relieved by Aromatherapy Massage. Citrus essential oils give the best results. Others include; dill, chamomile, sage, lavender, ginger and fennel oils. The best natural products for aromatherapy have most of these ingredients.

7. Memory improvement

Dementia and Alzheimer’s disease are the most feared memory conditions and aromatherapy has been known to aid in memory improvements in such patients. The memory capacity is seen to increase after a few sessions. Therefore, the essential oils could be the much-needed memory enhancers.

This holistic approach to health and stress relief is one of the things that you should have listed on your New Year’s Resolutions.  There is no better way for you to reward your whole body than having the most therapeutic sessions with the best Aromatherapy or Other natural oils in the market.

ABOUT AUTHOR : 

Sujain Thomas is a world renowned aromatherapist and runs a number of Aromatherapy spas around the world.  Visit their website www.shankara.com for more information on the best Ayurveda Products.

 

5 Reasons Your Office Colleagues Hate You and Would Never Tell Why

5 Reasons Your Office Colleagues Hate You and Would Never Tell Why

 

A football game, cricket match, or a difficult project at work, good team work can always increase your chances of getting success.  However, many times due to different personality, education, family background, or lifestyle factors, many people just do not mesh together. When this happens with employees in one team at work, it can surely affect the quality of work and productivity.  Have you ever sensed some hatred or cold treatment from your colleagues at workplace?  Some may tell you upfront but many would never reveal the real reason behind their unpleasant behaviour. Here we have listed 5 common reasons people start hating their co-workers at workplaces. If you feel some are applicable to you, take an action to correct it and win back your colleges respect.

1. You Often Get Angry with Your Co-Workers

 

 

 

 

 

 

Bringing emotions to workplaces can be extremely unprofessional. Dealing with people who often get angry and throw tantrums is unpleasant. Although you know it is not personal, your gestures of anger can completely turn down your co-workers. Lifestyle factors such as stress at workplace or lack of sleep can make your irritated and angry.  You can try some natural therapies such as Yoga or meditation that can effectively reduce agitation and help you control your anger. Aromatherapy is another proven therapy that promotes good sleep and causes mental relaxation. It uses some essential aromatic oils that reach the brain and control your emotions including anger.  Try Aromatherapy and see the difference for yourself.

 

2. You are Forgetful 

Forgetting to send important emails, missing important meeting, or not being prompt with answers, etc. imply lack of attention. Reduced attention or lack of focus at work can lead to several errors and suggest a careless behaviour that shows negative impression on superiors. Studies report that chronic stress reduces spatial memory: the memory that helps you recall locations and relate objects.  Aromatherapy Massage is known to stimulate the parts of brain that improve alertness and thus help you focus on the tasks.

3. You Are Always Glued To Phone

Who likes a noisy neighbour be it at home or office? People who are always glued to or talk loudly on phone can be really distracting. And, unfortunately in the era of smartphones it is very common to see people totally involved in their phones. According to a survey conducted by researchers at the University of Southern California’s Marshall School of Business, too much use of phone for personal reasons during work times is disrespectful and annoying. It signifies lack of attention, interest and efficiency at work.

4. You Appear Lethargic

When you get inadequate sleep at night it makes you lethargic during the day.  Lack of energy and interest can reflect in your low quality of work, which can be very disappointing to your colleagues. If you have constant low energy and overall grey feeling it signals a serious condition called fatigue. Massage therapies like Thai Massage is known to reduce tiredness and boost your energy levels. Get rejuvenated and recharged with a Thai Massage this weekend.

5. You Look Dull And Less Confident 

A healthy skin reflects a good internal health and great energy levels. People with glowing skin often tend to make lasting impression and stand out in crowd. On the other hand, people will dull face often seem to lack the confidence. Unhealthy lifestyle habits such as smoking, staying awake till late, eating too much fatty food, etc. can affect your skin health and make it appear dull. You may even appear much older than your age and may not get any attention from your colleagues. Make sure to take care of your skin because a healthy and glowing skin can improve your confidence.  Try skin rejuvenating facial and boost your confidence.

Learning Stress Management from The People On Top – #2 CEO, Urban Ladder

Learning Stress Management from The People On Top – #2 CEO, Urban Ladder

Top 3 Stress Related Questions Answered by Successful Professionals In India!

It is not possible to avoid most of the stressful situations. This is especially true at our work places. So, the best way to our benefit is to learn how to deal with it. And, it is more important to deal with it through some healthy ways. So, hear it from the successful professionals who are on top position in some of the leading corporates in India.

 

Ashish Goel

CEO & Co-Founder, Urban Ladder (www.urbanladder.com)

 

Ashish co-founded Urban Ladder with Rajiv Srivatsa in July 2012 with the aim of making it India’s leading online furniture and home décor destination. Today, Urban Ladder is a preferred choice for shoppers looking for reliable furniture with great aesthetics.

 

1.How Stressful is Your Job And Work Life?

Energy level in a start-up is infectious. Therefore, it becomes very important to maintain and spread that same energy in the organisation. When you love what you do, irrespective of how busy or tiring a day you have, your energy levels automatically go up giving you the drive to keep going! It’s important to channel stress to high energy.

2. How Do You De-Stress Yourself?

One of our core values is ‘Fun as a way of life’. This does not only reflect in the way we de-stress during breaks but in every conversation. However intense a conversation is in our office, humour is always welcomed and appreciated. I also try to catch a football game in office whenever I can.

"Outside of work, I ensure I catch a game of squash or go running every morning."

3.  Any suggestions for younger working professionals to manage work-stress?
Your attitude towards stress makes all the difference. Either stress can bring you down or motivate you to do better. It is important to look at the long term picture and not get stressed with short term challenges and roadblocks.

 

My Fitness Mantra

  • I try to eat home-made food as much as possible
  • I also catch a game of squash or go running every morning

 

 

5 Important Health Needs You Are Ignoring Unknowingly

5 Important Health Needs You Are Ignoring Unknowingly

 

Being healthy is critical to human happiness and well-being. Good health also contributes to economic and social development as healthy people show better work productivity. Although the healthcare system and other environmental or social factors are responsible for maintaining your good health, are you yourself contributing to your own wellbeing? Here are 6 habits that are very important for maintaining a good health and yet you could be ignoring unknowingly.

1. Exercising For At Least 150 Minutes in a Week

Exercise need not always be for weight loss or maintaining aesthetic body. Regular physical activity is one of the proven ways to have good health and physical fitness. If you are wondering how much you should exercise to be fit, the answer is at least 150 minutes in a week. Physical activity guidelines given by Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity  or 75 minutes  of vigorous intensity activities each week and some muscle strengthening (weight training) activity for at least 2 days that for adults aged 18 to 65 years. If you are not sure what kind of physical fitness exercise is of moderate or vigorous intensity. Find it here 

2. Going for Regular Health check up

Regular health check-ups are extremely important as it results in early diagnosis of any health issue.  Unfortunately a large number of so called “master Health check-up programmes’ offered by some private healthcare organisations has become an unregulated commercial activity in India.  The need for medical screening varies as per your age, gender, health status and medical history. It is best to see you doctor and discuss the frequency and need for specific test for your health status.  Click here to have a look at some international guidelines for health screening based on age and gender.

 3. Eating Essential Food Groups

Did you know that low fruit and vegetable intake is among the top 10 risk factors for global mortality? Many of us get attracted to restrictive eating with an assumption of losing weight quickly. Furthermore, the popularity of diet plans such as low-fat, low-carbs, raw foods etc. leads to consumption of very specific food classes. Our body needs right amount nutrition from all food groups such as good fats, vitamins, carbohydrates, protein etc. as energy sources. It is therefore important to consume a whole meal that provides all the essential nutrients.

4. Not Drinking Water

Water is essential to keep the body temperature normal. It also helps to flush out the toxins and wastes through urination, perspiration, and bowel movement. However, in our busy work schedules we often forget to drink enough water. Research reveals that dehydration can affect brain and cause lack of attention and memory problems.

5. Not Measuring Your Stress Levels

 

Stress is a major contributor for several physical and mental health problems. We may complain and take action to correct some common health issues such as back pain, headaches, low energy, skin disorders, etc. But did you know most of these health problems are caused due to stress?  Managing stress is the first step towards achieving a healthier lifestyle. If you do not know how stressed you are, visit Four Fountains De-Stress Spa in Mumbai or other location convenient to you. This professional spa in Mumbai offers eight holistic and scientific programmes that are customised and designed based on a computerised Stress Test conducted using principles of Heart Rate Variability.

Stress level measurement at Four Fountains De-Stress spa in Mumbai 

Stress level measurement begins with a detailed Lifestyle Assessment Tool (LAT) questionnaire to identify the root cause of stress. The results of the stress test along with those of the LAT questionnaire are used to create a customised programme for each guest.

Measuring stress levels and managing stress is an important health need. Book your appointment with Four Fountains De-Stress Spa and get your stress levels measured today!

5 Exciting Ways To Beat Your Post-Holiday Blues in Mumbai

5 Exciting Ways To Beat Your Post-Holiday Blues in Mumbai

 

Saying good-bye to relatives, taking down the Christmas decorations, arranging the party clothes back in wardrobe and getting back to work! Are you already feeling very low because holidays are over and it’s time to start the routine?  Here are few exciting things you can look forward to in New Year 2016.

1. An Art Fest Happening in Feb 2016 

If you are thinking that all the excitement and fun has ceased with the year that passed by, here is a reminder for you. Kala Ghoda association has announced the upcoming art festival starting 6th to 14th February 2016. You can look forward to some fun with dance, music, workshop and food. For details please visit www.kalaghodaassociation.com/

2. Rujuta Diwekar is Arranging a Fitness Workshop

If becoming healthier is your New Year’s resolution, then celebrity dietician Rujuta Diwekar is all set to make it come true.  Go ahead and register yourself for a UNIQUE 2-MONTH PROGRAM that includes a complimentary full day workshop and a 2-month individual follow-up with her team nutritionists. You can get the details here http://www.rujutadiwekar.com/

3.   Four Fountains De-Stress Spa is offering Discount on Massage in Mumbai

Mental Relaxation with all the health benefits of massage therapy! How does that sound? Four Fountains De-stress Spa in Mumbai is offering therapeutic massage at much lower prices. So ahead and get de-stressed with a massage in Mumbai at a spa that offers scientific therapies for its health benefits and not just relaxation. Click here to avail your discount on Aromatherapy Massage to blow off your post-holiday stress.

4. HELP Is Arranging Free Health Talks

Health education is an integral part of your health care. If you wish to be updated with the current happenings in the medical world, don’t miss this chance to hear straight from the best of medical professional in Mumbai. Health Education Library for people (HELP) is an initiative started by Dr. Aniruddha and Dr. Anjali Malpani with an intention of making every individual in India aware of his rights and responsibilities as a patient. Have a look at some of the FREE upcoming talk arranged by HELP.(http://www.healthlibrary.com/helptalks.htm)

5. Mumbai Travellers is Arranging Nature Trails Near Mumbai

The open skies, blustery mountain winds and chirping of birds! Does that sound exciting? Mumbai Travellers arranges tours on weekends so that you begin every new week with real freshness. Go ahead, join the team and leave behind all your stresses. Check the tour calendar to reserve your dates today (http://www.mumbaitravellers.in/upcoming-tours/)

Top 3 Reasons Of Stress Revealed in a New Global Study

Top 3 Reasons Of Stress Revealed in a New Global Study

 

Financial problem, legal issue, work-stress, examination or an illness, what is making you stressed? Everyone has a different reason to be stressed. And, if at all you are wondering if there is someone just like you who is stressed out for the same reasons. Take a look at this latest statistics from worldwide study which reveals that money, self-pressure and lack of sleep are the Top 3 causes of stress across the world. The study involved nearly 27,000 consumers from all over the world who took an online survey and reported the reason for their stress. Here is the statistics, Top 3 reasons of stress worldwide.

1. Money

Reported by 29 % people

2. Self-Pressure

Reported by 27 % people

3. Sleep Deprivation

Reported by 23% people

Stress can be really harmful for your health if not managed within time. So, take your stress a bit seriously and think how you can reduce it. How about a scientific and effective natural therapy that gives stress relief along with some more health benefits? Here is your stress buster, try Aromatherapy Massage at Four Fountains De-Stress spa