Mental Health: भारतीय युवाओं में बढ़ रही हैं मानसिक स्वास्थ्य की समस्याएं, ज्यादातर लोगों को ये दिक्कत

 

मानसिक स्वास्थ्य की समस्याएं वैश्विक स्तर पर बढ़ती हुई रिपोर्ट की जा रही हैं। भारतीय लोगों के लिए भी ये बड़ी चिंता का कारण है। डेटा से पता चलता है कि भारत में युवा आबादी में मनोरोगों के मामले बढ़ते जा रहे हैं। एक सरकारी रिपोर्ट के अनुसार, अक्तूबर 2022 में लॉन्च होने के बाद से भारत की टोल-फ्री मानसिक स्वास्थ्य हेल्पलाइन, टेली-मानस को 3.5 लाख से अधिक कॉल प्राप्त हुए हैं। इनमें से मानसिक स्वास्थ्य की अधिकांश शिकायतें नींद की गड़बड़ी से संबंधित थीं। 

गौरतलब है कि टेली मानस हेल्पलाइन, देशभर में मानसिक स्वास्थ्य को लेकर परेशान लोगों को मुफ्त सहायता प्रदान करने का माध्यम है। इसपर सहायता के लिए जितने कॉल्स आ रहे हैं उनमें से ज्यादातर समस्याओं के लिए नींद में कमी को जिम्मेदार पाया जा रहा है।

टेलीमानस पर आने वाली सभी कॉल में से 14 फीसदी से अधिक में नींद से संबंधित दिक्कतों को प्रमुख कारण पाया गया है।

तनाव-चिंता विकार के भी केस

टेली मानस पर मानसिक स्वास्थ्य की सहायता के लिए आ रही कॉल्स में से मूड की गड़बड़ी की 14% शिकायतें, तनाव की 11% और चिंता विकार के करीब 9% केस सामने आए हैं। करीब 3 प्रतिशत लोगों ने बताया कि उन्हें मानसिक स्वास्थ्य विकारों के कारण आत्मघाती विचार आ रहे हैं। 

हेल्पलाइन पर कॉल करने वाले पुरुषों की संख्या काफी अधिक है, जो कुल कॉल का 56% है। इनमें से ज़्यादातर कॉल करने वाले (72%) 18 से 45 आयु वर्ग के हैं, जो दर्शाता है कि युवा आबादी में मानसिक स्वास्थ्य विकारों के मामले काफी तेजी से बढ़ते जा रहे हैं। 

वीडियो कॉल पर डॉक्टर देंगे सहायता

विश्व मानसिक स्वास्थ्य दिवस पर केंद्र सरकार ने तीन राज्यों से वीडियो कॉल पर डॉक्टर की सलाह लेने की सुविधा शुरू की। बृहस्पतिवार को दिल्ली में आयोजित एक कार्यक्रम में केंद्रीय स्वास्थ्य मंत्रालय ने टेली मानस मोबाइल एप का अपडेट वर्जन लॉन्च किया। अभी तक इसमें ऑडियो की सेवा शामिल थी लेकिन अब वीडियो को भी इसमें शामिल किया है।

केंद्रीय स्वास्थ्य मंत्रालय की अतिरिक्त सचिव आराधना पटनायक ने बताया कि अभी कर्नाटक, जम्मू-कश्मीर और तमिलनाडु में मोबाइल एप सेवा शुरू की जा रही है। 

नोट: यह लेख मेडिकल रिपोर्टस से एकत्रित जानकारियों के आधार पर तैयार किया गया है। 

हेल्थ डेस्क, अमर उजाला, नई दिल्ली

6 benefits of consuming olive oil and the correct ways to use it

 

There’s a lot of noise around the right kind of oil one must use to ensure they get the nutritional benefits of the food that is cooked in it without the ill effects of using too much oil. When it comes to oils, olive oil emerges to be the most stable and reliable oil option for cooking. Olive oil is celebrated as one of the healthiest oils globally, due to its remarkable fat profile and plays a crucial role in the Mediterranean diet.

Comprising about 75% mono-unsaturated fatty acids (MUFA), it may support heart health by raising HDL (the good cholesterol) and lowering LDL (the bad cholesterol). Additionally, it is rich in antioxidant like polyphenols, which may help reduce inflammation, may help regulate blood sugar level and may help promote gut health. While presence of Vitamin E may help keep skin and hair healthy.

Drishya Ale, Dietitian, Paras Health Gurugram said, “Olive oil is a powerhouse of health benefits and must be present in every kitchen. Firstly, olive oil is highly beneficial for heart health because of its anti-inflammatory properties and the fact that it improves blood vessel functions, thereby reducing the risk of heart disease. Apart from that, olive oil helps support bone health as it increases bone density and prevents their breakdown. Its high content of monounsaturated fats, along with vitamins E and K enhances brain health, improving memory and cognitive functions. Antioxidants and anti-inflammatory compounds present in olive oil ensure that there is prevention of cancer through reduction of oxidative stress. It may also help in controlling the blood sugar level as it may lower the glucose level when taken. Olive oil also promotes good skin and hair health and helps combat dryness.

Olive oil is a versatile, nutritious, and flavourful ingredient that deserves a place in every kitchen. To make the most out of these benefits, use olive oil as a base in making salad dressings with a mix of vinegar or lemon juice, or regularly add it to your cooking for a healthy pick-me-up. To ensure, you’re getting all the nutritional goodness of olive oil, it’s important to understand the different types of olive oils available. Many people don’t know that there are 3 types of olive oils: Extra virgin olive oil, olive oil for Indian cooking, and classic olive oil.

According to Vishal Gupta, managing director, Borges India, “There are also many myths surrounding olive oil. For instance, extra virgin olive oil isn’t limited to salad dressings; it can be used for low-heat cooking, such as sautéing, grilling, and roasting, and makes a great butter substitute on toast. Olive oil for Indian cooking is ideal for everyday cooking, as its neutral flavour and high smoke point ensures that the flavour of your food remains intact & you can make all types of dishes, for example it is perfect for tadkas, preparing curries and sabzis or deep frying puris & Koftas. Classic olive oil is perfect for specialty dishes like pizza and pasta, offering a rich flavour and high smoke point.”

Simrat Kathuria the CEO and Head Dietitian at The Diet Xperts said, “The health and wellness sector lauds olive oil, sometimes known as "liquid gold," for its many health advantages and robust flavor. Because of its adaptability, it is a common ingredient in kitchens all over the world, where chefs and nutritionists are always coming up with new ways to include it in everyday meals. Olive oil is more than just a cooking oil; it's a nutritional powerhouse that can do everything from strengthen heart health to improve brain function. Health-conscious people love it for its anti-inflammatory qualities, antioxidants, and potential to help with digestion and skin. Olive oil's extensive use is revolutionizing healthy cooking.

Heart health

Improving cardiovascular health is one of olive oil's most well-known advantages. Olive oil, which is rich in monounsaturated fats, lowers bad cholesterol (LDL) while raising good cholesterol (HDL), which lowers the risk of heart disease.

Packed with antioxidants

Antioxidants abound in extra virgin olive oil, especially polyphenols. These potent substances aid in the fight against inflammation and oxidative stress, both of which are connected to long-term illnesses including diabetes and cancer.

Properties that reduce inflammation

Oleocanthal, a substance found in olive oil, is a molecule that resembles ibuprofen's anti-inflammatory properties. This organic characteristic aids in the reduction of inflammation, which is crucial in averting a number of illnesses, including Alzheimer's and arthritis.

Supports brain health

Frequent use of olive oil has been linked to enhanced cognitive performance and a lower risk of neurodegenerative illnesses like Alzheimer's.

Promotes Skin Health

Because olive oil has a high vitamin E level, it protects the skin, provides moisture, and lessens the look of fine lines and wrinkles.

Aids in digestion

By promoting bile production, relieving constipation, and enhancing nutritional absorption, olive oil aids with digestion.

The use of olive oil must be done appropriately to get these benefits to the fullest. Steer clear of overheating it when cooking because high heat might destroy some of the nutrients. To retain the full nutritious content of extra virgin olive oil, drizzle it over cooked vegetables, salads, or as a finishing touch.

This is what happens to the body when we get extremely angry

 

There must be no retelling that anger is not good for the body. If experts are to go by, being angry not only makes the blood boil, but it may also impact physical and mental health. Addressing the same, Dr Robert G DeBease, shared on X, “It takes 7 hours for your cortisol levels to return to normal after an extreme bout of anger, leaving you with suppressed digestion, reduced brain function, detoxification, and thyroid dysfunction, as well as blood sugar dysregulation.”

Is it true? Let’s find out.

It is quite normal to experience anger after a stressful or frustrating event. “But being extremely angry not only harms your overall mood but also your physical health,” said Dr Sonal Anand, psychiatrist, Wockhardt Hospitals Mira Road.

When you get extremely angry, your body triggers a “fight or flight” response, an ancient survival mechanism, said Dr Rahul Rai Kakkar, consultant, psychiatry and clinical psychology Narayana Hospital, Gurugram, adding that this response is controlled by the autonomic nervous system, specifically the sympathetic branch.

Here’s what happens

First, the brain detects a threat, and the amygdala signals the hypothalamus to release stress hormones like adrenaline and cortisol. Dr Kakkar said these hormones increase the heart rate and blood pressure, pumping more blood to your muscles to prepare you for action. “Breathing becomes faster, delivering more oxygen to your body. Blood sugar levels also rise to provide a quick source of energy,” said Dr Kakkar.

Anger can cause your muscles to tense, especially in the neck, shoulders, and jaw, which is why people often feel stiff or clenched when furious. “Your digestion slows down, and you may even feel nauseous or get an upset stomach due to reduced blood flow to the digestive system,” said Dr Kakkar.

Prolonged, intense anger can be harmful. According to Dr Kakkar, over time, “frequent bouts of rage can increase the risk of heart disease, weaken the immune system, and contribute to anxiety or depression”. Dr Anand seconded Dr Kakkar and shared that anger can create feelings of frustration, irritation, guilt, agitation, sadness, anger, and overthinking.

“This can take a heavy toll on one’s mental health resulting in depression, stress, and anxiety. You may find it difficult to concentrate on a particular thing or think clearly. This is why it is crucial to manage your anger levels and stay calm amidst stressful situations,” said Dr Anand.

Learning to manage anger through techniques like deep breathing or mindfulness can help mitigate these physical effects,  said Dr Kakkar.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

Indian Express: New Delhi | October 2, 2024 12:30 IST

A magic pill to control blood sugar spikes? 40-minute yoga can reduce diabetes risk, says study

 

A 40-minute yoga practice every day can reduce your risk of getting diabetes by nearly 40 per cent, showing better results than lifestyle intervention or drugs alone could achieve, according to a recently published study from five centres in India.

The study looked at whether yoga could prevent progression to Type 2 diabetes among individuals who were already diagnosed with pre-diabetes, a person with higher than normal blood glucose levels but not enough to be considered to have diabetes. There are an estimated 101 million people living with diabetes in the country, with another 136 million living with pre-diabetes, most of whom are likely to progress to diabetes without substantial lifestyle changes.

Dr SV Madhu, the first author of the study and professor in the department of endocrinology at Delhi’s GTB hospital, said: “We were able to demonstrate that yoga was much more effective at reducing the risk of Type 2 diabetes as compared to lifestyle changes alone. In fact, the gains are much more even when compared to lifestyle intervention and drugs shown in other studies. While determining the mechanism of action was not the purpose of the study, it is hypothesised that yoga has additional benefit as it can lower chronic psychological stress. It is also thought to be an immune modulator that can reduce the inflammation and oxidative stress, resulting in lower risk for diabetes.”

What is the advice for healthy adults?

Dr Madhu says those who have a higher risk of developing diabetes — such as people with family history or those who are obese — are likely to reap the benefits of yoga. “It is suggested that they practice yoga for 40 minutes every day to keep diabetes at bay,” he adds.

Will yoga help people with diabetes?

While the current study does not demonstrate the effect of yoga on those who already have diabetes, Dr Madhu says that it is likely to help them as well. “Other short-term studies on impact of yoga on diabetes have already shown reduction in blood glucose levels, so it is likely that yoga can help people with diabetes keep their sugar levels in check,” he says.

Why is the study important?

Dr Madhu explains that the study is key evidence in favour of yoga. “Our study is a proper randomised control trial with nearly 500 participants in both groups — yoga along with lifestyle intervention and lifestyle intervention alone. The study participants have also been followed up for a period of three years,” he says, clarifying that other evidence so far has been from smaller studies with no control groups. He also explains that the evidence from previous studies have shown a much lower risk reduction — between 28 per cent and 32 per cent — with lifestyle interventions and even medication to keep blood sugar levels in check.

Why having a cup of papaya leaf water thrice a week is recommended

While papaya fruit has long been known for its digestive benefits, the leaves of the papaya tree are packed with even more powerful nutrients that can help combat various health issues. Papaya leaf water is becoming increasingly popular due to its incredible health benefits. Drinking papaya leaf water or consuming its extract is highly recommended for several reasons.

How much should you consume?

While it is recommended to have only one cup of papaya extract thrice a week, this can vary as per individual basis. Always consult your doctor before consuming papaya leaf extract and make sure you are taking the right dose.

Here are a few health benefits of papaya leaf extract:

It fights dengue fever by increasing platelet count

Papaya leaf water is believed to boost platelet count in dengue. Studies have shown that regular consumption of papaya leaf extract, when one is infected with the infection, can help to increase platelet levels. Dengue causes a rapid decline in platelet count, which can be dangerous if not managed properly and many people resort to papaya leaf extract for remedy making it a natural, low-risk treatment option alongside traditional medicine.

It has powerful antioxidants

Papaya leaves are rich in powerful antioxidants, including vitamin C, vitamin E, and various flavonoids that protect the body from oxidative stress and prevent cellular damage. Drinking papaya leaf water regularly can help your body neutralize these free radicals, protecting your cells from damage. The antioxidants in papaya leaf water may reduce the risk of chronic conditions like heart disease, diabetes, and certain types of cancer.

It supports digestive health

Papaya leaf extract is highly recommended for those experiencing digestive issues, like bloating, constipation, or irritable bowel syndrome (IBS).

Drinking water from papaya leaves has cleansing effects on the digestive system, reduces inflammations, and even helps growth of healthy gut bacteria.

It has anti-inflammatory properties

Inflammation is the root cause of many chronic diseases, including arthritis, asthma, and autoimmune disorders. Papaya leaf water has significant anti-inflammatory compounds like alkaloids and flavonoids that can help reduce inflammation in the body. Regular consumption of papaya leaf water can provide relief for those suffering from joint pain, muscle aches, and other inflammatory symptoms.

It promotes liver health

The liver plays a vital role in detoxifying the body, metabolizing nutrients, and regulating various bodily functions.

Papaya leaves contain acetogenins, which help detoxify the liver and protect it from damage caused by toxins, medications, and excess alcohol consumption. These compounds enhance liver function by promoting the removal of harmful waste products and improving the liver’s ability to regenerate.

It enhances skin health

The antioxidants and vitamins present in papaya leaves, like vitamin A and C, are essential for healthy skin. These nutrients help to repair damaged skin cells, promote the production of collagen, and reduce signs of aging such as wrinkles and fine lines. Papaya leaf water also has natural anti-bacterial and anti-fungal properties that can help combat skin infections, acne, and eczema.

It manages diabetes

Papaya leaf water is known for its ability to regulate blood sugar levels and improve insulin sensitivity, making it a helpful natural remedy for managing diabetes. Studies have shown that papaya leaf extract can help lower fasting blood sugar levels and improve overall glucose metabolism. Regular consumption of papaya leaf water may prevent spikes in blood sugar levels, thus helping individuals with type 2 diabetes manage their condition more effectively.

It boosts immunity

Papaya leaf water is packed with immune-boosting nutrients such as vitamins A, C, and E. The combination of antioxidants and anti-inflammatory compounds in papaya leaves supports the immune system and it reduces oxidative stress and promotes the production of immune cells. By drinking papaya leaf water regularly, you can help protect your body from infections, viruses, and other harmful pathogens.

It boosts hair growth

Papaya leaf water can also promote hair health. The vitamins and minerals of the leaves of papaya, such as calcium, iron, and zinc, feed the scalp and promote hair growth. The antioxidants will reduce hair fall and prevent premature graying by nourishing the hair follicle. In addition, papaya leaf water can be a natural remedy against dandruff and itchy scalp. This is because the antimicrobial properties of leaves cleanse the scalp, remove extra oil, dirt, and bacteria that may cause irritation.

It detoxifies body

The extract from papaya leaves happens to be an excellent natural detoxifier, and it helps in cleansing the body from harmful toxins and waste through the liver and kidneys. Drinking papaya leaf water will help increase toxin elimination from the body, reduce the retention of water inside the system, and at the same time let the organs function properly. It aids in detoxification, thus improving digestion, and skin conditions.

Navratri Fasting Tips: नवरात्रि में हर गर्भवती महिला को इन टिप्स को करना चाहिए फॉलो

 

Navratri 2024: 3 अक्टूबर से नवरात्रि शुरू है इस दौरान कई लोग ऐसे हैं जो उपवास रखते हैं. प्रार्थना और पारिवारिक समारोहों के साथ इसे मनाने के लिए एक्साइटेड रहते हैं. हालांकि, गर्भवती महिलाओं के लिए यह चुनौतीपूर्ण हो सकता है. जबकि उपवास को अक्सर शरीर और मन को साफ और शरीर की गंदगी निकालने के रूप में देखा जाता है. लेकिन गर्भवती महिला को इस दौरान कुछ खास बातों का ध्यान रखना चाहिए. 

गर्भवती महिला को करना चाहिए ये काम

गर्भवती महिलाओं को पोषक तत्वों से भरपूर डाइट लेना चाहिए. नवरात्रि के दौरान यह सुनिश्चित करना सबसे जरूरी  है कि आपके शरीर को कितना प्रतिशत पोषक तत्व मिल रहा है.  पूरे दिन उपवास रखने के बजाय अपने डाइट को स्वस्थ, पोषक तत्वों से भरपूर खाद्य पदार्थों को शामिल करें.

'इंटरनेशनल जर्नल ऑफ़ हेल्थ पॉलिसी एंड मैनेजमेंट' के अनुसार गर्भावस्था के दौरान उपवास करने से मां को तेजी से भूख लग सकती है और भ्रूण को नुकसान हो सकता है. ऐसा करने से भ्रूण को नुकसान हो सकता है. सिर्फ इतना ही नहीं ऐसा करने से बच्चे और मां को दूसरी कई तरह की बीमारियां हो सकती है जैसे-गुर्दे की बीमारियों, टाइप 2 मधुमेह और कोरोनरी हृदय रोग सहित कई सारी बीमारियां.

गर्भवती महिलाओं को पूरे दिन खाते-पीते रहना चाहिए

पूरी तरह से भोजन से परहेज करने के बजाय, गर्भवती महिलाएं को आंशिक उपवास या फल उपवास करना चाहिए. आप अपने आहार में आसानी से पचने वाले खाद्य पदार्थ जैसे फल, मेवे और दही शामिल कर सकते हैं. विटामिन और खनिज से भरपूर डाइट लें.

उपवास के दौरान ये चीजें जरूर खाएं

 फल: केले, सेब और अनार विटामिन और फाइबर प्रदान करते हैं मेवे: बादाम और अखरोट स्वस्थ वसा और प्रोटीन के उत्कृष्ट स्रोत हैं डेयरी: दही या पनीर कैल्शियम और प्रोटीन के अच्छे स्रोत हो सकते हैं हाइड्रेटेड रहें हाइड्रेशन महत्वपूर्ण है, खासकर गर्भावस्था के दौरान उपवास करते समय, बहुत सारे तरल पदार्थ पीना महत्वपूर्ण है.

2023 के एक अध्ययन के अनुसार, पोषक तत्वों के चयापचय में पानी महत्वपूर्ण भूमिका निभाता है, क्योंकि यह पोषक तत्वों के पाचन, अवशोषण, परिसंचरण और उत्सर्जन के लिए महत्वपूर्ण है. गर्भावस्था के दौरान, शरीर को भोजन और ऊर्जा की आवश्यकता बढ़ जाती है, जिसके लिए पानी का अधिक सेवन भी आवश्यक है.

By : एबीपी लाइव | Edited By: Swati Raj Laxmi | Updated at : 03 Oct 2024 07:36 AM (IST)

इस तरह नवरात्रि में रखेंगे व्रत तो रहेंगे एनर्जी से भरपूर, छू भी नहीं पाएगी थकान, Dietician से जानें सही तरीका

 

Shardiya Navratri Diet Plan: हिंदुओं के प्रमुख त्योहार में से एक शारदीय नवरात्रि की आज से शुरुआत हो रही है. 9 दिनों तक मां दुर्गा की पूजा-अर्चना की जाती है. बड़ी संख्या में लोग व्रत रखते हैं. नवरात्रि में व्रत रखना सेहत के लिए फायदेमंद माना जाता है लेकिन इस दौरान कुछ सावधानियां भी बरतनी चाहिए. क्योंकि थोड़ी सी लापरवाही आपकी हेल्थ बिगाड़ सकती है. यहां आपको बता रहे हैं नवरात्रि के व्रत को करने का सही तरीका, जिससे आप व्रत भी रख पाएंगे और हेल्दी भी रहेंगे..

डाइटीशियन से जानें व्रत का सही तरीका

डाइटीशियन अंजू विश्वकर्मा का कहना है कि अगर आप सही तरीके से फास्टिंग (Fasting Tips For Navratri) करते हैं तो आपकी बॉडी डिटॉक्स होती है और इंटेस्टाइन रिलैक्स होती है. फास्टिंग से वेट भी काफी हद तक कंट्रोल हो सकता है. हालांकि ये बात भी है कि अगर आप ज्यादा देर तक भूखे रहते हैं तो सेहत को नुकसान भी पहुंच सकता है. इससे एसिडिटी, वीकनेस और सिरदर्द जैसी समस्याएं हो सकती हैं. लंबे समय तक भूखा रहने से माइग्रेन ट्रिगर भी हो सकता है.

नवरात्रि में व्रत रखने के 5 Tips

1. नवरात्रि में व्रत के दौरान शरीर को जितना हो सके हाइड्रेट रखें. दिनभर में 2-3 लीटर पानी पीते रहें. खुद को हाइड्रेटेड रखने से बॉडी में इलेक्ट्रोलाइट बैलेंस रहता है और परेशानी नहीं होती है.

2. व्रत रहने के दौरान खूब फ्रूट्स खाएं. समय-समय पर ड्राई फ्रूट्स का सेवन भी करें. ऐसा करने से शरीर में पोषक तत्वों की कमी नहीं होगी और वीकनेस की समस्या भी नहीं होगी.

3. नवरात्रि व्रत में प्रोटीन फूड्स पनीर, दही और बादाम जैसी चीजों को भी खाते रहें. चूंकि प्रोटीन को पचने में काफी वक्त लगता है. ऐसे में लंबे समय तक आपका पेट भरा रहेगा और सेहत भी दुरुस्त रहेगी.

4. फास्टिंग में फ्राइड आइटम्स खाने से बचना चाहिए. इसकी जगह आप बिना तली-भुनी चीजों का सेवन कर सकते हैं. ऑयली चीजें खाने से सेहत को नुकसान पहुंचता है.

5. नवरात्रि का व्रत करते समय सबसे खास बात जिसका ध्यान रखना चाहिए, वह यह कि ज्यादा देर खाली पेट नहीं रहना चाहिए. हर 2-3 घंटे में कुछ न कुछ खाते रहें. अगर आप ऐसा नहीं करते हैं तो एसिडिटी, सिरदर्द जैसी समस्याएं हो सकती है और कमजोरी भी हो सतकी है.

ऐसे लोग व्रत रखने से बचें

डाइटिशियन अंजू विश्वकर्मा के मुताबिक डायबिटीज, ब्लड प्रेशर, टीवी, कैंसर या अन्य किसी बीमारी से परेशान हैं तो 9 दिन का व्रत नहीं रखना चाहिए. अगर आप इस कंडीशन में भी व्रत रखते हैं तो आपकी तबीयत बिगड़ सकती है. प्रेगनेंट महिलाओं को भी 9 दिन का व्रत नहीं रखना चाहिए. अगर वे व्रत रखना चाह रही हैं तो डॉक्टर की सलाह के बाद ही ऐसा करें. इस दौरान सेंधा नमक के बजाय सादा नमक खाएं ताकि सोडियम का मात्रा कम न होने पाए.

Disclaimer: खबर में दी गई कुछ जानकारी मीडिया रिपोर्ट्स पर आधारित है. आप किसी भी सुझाव को अमल में लाने से पहले संबंधित विशेषज्ञ से सलाह जरूर लें.