Tag: wellness

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Wellness

Cosy season’s here – Here’s how you pick the right comforter

African American Man Sleeping Hugging Pillow Resting Lying With Eyes Closed In Comfortable Bed In Bedroom At Home. Rest And Napping, Recreation, Bedtime Concept. Panorama

Warm and cosy, they go around you like a hug on a cold night. We’re talking about comforters! Comforters are a much-needed bedding accessory this season, when the weather vacillates between cold and pleasant and it even rains on some nights. But most people feel suffocated and hot inside a comforter. This happens when it’s not the right one for the temperature, and even your skin.

This article has some useful tips for picking the perfect comforter, no matter the season.

* Buy only at the right time of the year.

Comforter prices rise during the monsoon and winter months due to high demand. If you want one at a reasonable price, buy it when people are not thinking of them at all – the summer season is the best time to do this. And yet, top brands know that many customers do this, so they offer year-round price reduction with discounts and attractive offers. Another good time to buy is during the festive season, when there are sales and discounts galore.

* Discard the one you have if…

Normally, the right time to discard your existing comforter is if it has become frayed or lumpy. An old comforter with unevenly distributed filling or tears and rips cannot do its job properly and it is best thrown away.

* Research the insides of the item.

The comforter filling makes or breaks the item: it often determines how warm or light it will be. Conventionally, comforters are filled with duck or geese down (small feathers are called ‘down’) to impart softness and flexibility. Down also offers good insulation. The environmentally-conscious user will be happy to choose a down comforter rather than a polymer fibre one (though the latter might be much cheaper). Some comforters feature wool filling, but these are often heavy and overheat quite fast, so you cannot use them all year round. When picking the comforter, check what kind of filling it has, whether down or cotton threads.

* Look for good fill power.

Most people ask for ‘thread counts’ when buying comforters, but this term is applicable only to bedsheets. Instead of thread counts, comforters have ‘fill power’. This term indicates the amount of space the filling occupies per square inch. The higher the fill power, the denser the filling and the warmer the comforter will be. It naturally follows that if you want to use the comforter in all seasons, you must pick one with a lower fill power whose filling allows more ventilation when in use. Choose one with a fill power lower than 600.

* Check the stitching.

Whether the comforter is stitched properly or not determines whether it will keep its filling in place instead of allowing it to migrate to other areas and form lumps. Good stitching also determines whether the item can be washed regularly without coming apart in the washing machine or dryer. The most common construction you will find is the ‘baffle box’ or ‘square’ – you’ve probably seen this on quilts. This stitching allows for an even spread for the filling and holds it in place to prevent lumping. Unlike the fill power for the insides, the stitching or ‘overcloth’ will have a thread count; look for 300 to 500 thread count if you want an all-weather comforter.

* Check if it’s easy to maintain.

Most brands indicate wash and care instructions for the item, and it helps to follow these closely if you don’t want to ruin the product with harsh cleaning products or dryer cycles. Some comforters can only be dry cleaned. Others can be washed at home using a low spin cycle on the washing machine. All comforters should be washed in cold water to prevent the covering from pilling over time. If you must put it in the dryer, make sure to use dryer balls to extract human hair and/or pet fluff.

(Featured image courtesy https://blog.sobelathome.com/what-is-a-healthy-sleep-position/)

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Wellness

Stressed And Sleeping Poorly? This Will Help

Living in a modern city is wonderful – but also stressful. Rising living costs and uncertainty about jobs that started during the COVID-19 pandemic contribute to your stress. Add to that the fact that you have been sleeping badly and waking up feeling tired and irritable for months now. It’s a vicious cycle that you can’t seem to get out of – but here’s some help. We’ve compiled a simple guide to get you through this stressful time and improve your sleeping patterns.

#1 Just relax!

It is irritating to hear ‘Just calm down!’ or ‘Relax’ when you are stressed out. You would really love to relax, but don’t know how to! However, it’s not as tough as it initially appears. When you are stressed, you feel tired out also because you hold your body rigidly. Your shoulders may be hunched, neck out, back frozen in your chair, etc. Your muscles begin to clench and atrophy, and this causes small localised aches and pains. Here’s what you can do: take three deep breaths slowly, taking care to inhale and exhale slowly. Keep your eyes closed, and let your body relax. Let every limb stay loose, continue breathing slowly for at least five minutes. Do this twice a day as long as you can to reduce stress.

#2 Get the right spring mattress.

Stress has many unfortunate side effects, the biggest of which is an adverse impact on the body’s major functions. Digestion may be affected, as well as cognition and even sleep. If you have noticed an uptick in the number of sleepless nights you’ve had recently, you might consider changing your mattress. The simplest way to do this is to get a good spring mattress or memory foam mattress. These offer great cushioning to the key areas of the body and keep you comfortable all night. As a result, you find yourself sinking into a deep sleep – which in turn, helps you wake up calmer and more in control of your stress.

#3 Go to the outdoors – alone.

There is a lot to be said in favour of going to green open spaces or being in touch with nature. It soothes frayed nerves and the fresh air helps you refocus and think better. But when you are stressed, it is better to take some alone time for yourself. Strap on a pair of walking shoes and head to green open areas with fresh air. Look for easy hiking trails in and out of the city or go for a stroll with your dog. Breathing the fresh air, hearing the sounds of nature staying away from stressful triggers will help you gain control over your mind.

#4 Exercise regularly.

A fit mind is stress’s biggest enemy. You can get a fit mind that remains tranquil and unfazed when you exercise regularly and keep active. There’s no need to enrol in a gym to lift weights if you don’t want to – just wear running shoes and go for a 30-minute jog on the beach, or go cycling, or just walk briskly around the block till you work up a sweat. Exercise releases endorphins – the ‘feel good’ hormone – into the bloodstream, which reduces elevated blood pressure levels. Even your spiked blood sugar levels will drop down, and your mood will improve. Regular exercise also helps you sleep much better, which is an added benefit!

#5 Stay away from sugar.

If you thought only excess salt and oil are your body’s enemies, think again. Processed white sugar is as bad for the system as excess salt, since the kidneys take long to process it and it may create blood sugar level imbalances. However, the body has a strange reaction to stress – it craves sugar and comforting sugary foods, so you are more likely to binge on cookies, cakes, soft drinks, etc. when you are stressed out or worried. In turn, this creates havoc with your digestion and blood sugar function. Aim to eat balanced, healthy meals full of seasonal vegetables, lean protein, coloured leafy vegetables, and so on.

(Featured image courtesy https://sleepmdnyc.com/losing-sleep-shortens-your-life/)

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Wellness

How to detox after Diwali binge eating

Sweets, colas, staying up late…all of these combine to wreak havoc on your system. Here’s how you detox and cleanse.
by Reyna Mathur

Diwali is a time for revelry, for meeting up with friends and eating sweets and namkeen food. We tell ourselves that the festival comes by just once a year, so it’s okay to let go and indulge our taste buds. While that is certainly fine once a year, your body needs some help cleansing itself once the festivities are over.

An excess of sugar may cause a hormonal imbalance, spike your blood sugar and blood pressure, cause mood swings and mess up your digestion. It further causes more cravings for sweet and fried food. Some people continue binging on sweets way after Diwali is over. It is time to rid the body of the excess sugar and regain good health. Here’s how:

1. Tank up on fluids.

Water is your #1 rescuer in these situations. It flushes out excess toxins and helps the kidneys eliminate sugar from the system. Start the day with a glass of warm water, mix the juice of half a lemon in it. Have this on an empty stomach. Have another glass after lunch and dinner. Additionally, keep sipping water throughout the day. Even green tea will work wonders in flushing out sugar.

2. Go raw.

Help your system relax by giving it a break from fried, processed food. Instead, stock up on raw fruit and vegetables. These will provide essential nutrients and fibre to aid the digestive process. Any metabolic disorders caused by excess sugar will also be balanced with this diet. The key is to include a variety of coloured vegetables in your diet for at least two consecutive days. Stay away from white rice, colas, maida and other processed foods.

3. Go for a walk.

Walking or any other physical exercise will make you sweat, get your heart racing and increase blood flow to the organs. In turn, this will the digestive system working better to eliminate sugars and toxins. Sugar also tends to harm the skin and hair – brisk exercise will correct these problems.

4. Nap less.

The idea is to rev up your metabolism, so avoid activities that make you sluggish. The excess sugar in your system will make you sleepy, but avoid taking naps right after eating or while sitting at your desk. Similarly, satisfy a sugar craving with a sweet fruit such as date or grapes. Walk around the neighbourhood after a meal to keep your brain alert.

5. Go for a body massage.

A trained masseur can help the body flush out toxins through a combination of acupressure and essential oil massage. It will also help calm your nerves after hectic partying and put you in a better frame of mind to adopt a healthier diet and exercise in your daily regimen.

(Picture courtesy www.bbcgoodfood.com. Image is used for representational purpose only)

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Wellness

Maharashtra skateboards for breast cancer awareness

Skateboarders from across the State convened recently at Bandra to spread awareness about rising incidence of breast cancer in India.
by The Editors | editor@themetrognome.in

October is known as Breast Cancer Awareness month. In India, however, despite rising numbers of breast cancer victims, many women are still shying away from speaking about the disease. There is also widespread ignorance about the disease and its symptoms, which renders it undetectable for long.

Understanding that breast cancer continues to the leading killer of Indian women, the DS Research Centre came up with the idea of spreading awareness about breast cancer. They decided to do this with a skateboarding rally, which would travel the length and breadth of the country all this month. The rally kicked off in Mumbai at Bandra with over 50 skateboarders from across Maharashtra participating in it.

The next phase of the rally goes to Bengaluru.

Some facts about breast cancer:

– Breast cancer accounts to about 29.7% of all cancers in women.

– Approximately 2,000 to 2,500 new cases of breast cancer are detected every year in Mumbai, and the number is increasing.

– Presently, breast cancer is more common in the younger age group and 52% of all women suffering from breast cancer in Mumbai are below 50 years of age.

– A significant number of patients are below 30 years of age.

– Men can get breast cancer too.

– 1 out of every 2 women detected with breast cancer is in the terminal stages of the disease in India.

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Wellness

5 ways to beat stress in every day life

On World Heart Day, we present to you five easy ways to slow down and remove stress from your life.
by Beverley Lewis

Most of us experience some form of stress in our jobs and personal lives. So, the first step to boosting one’s mood is to identify the cause and then treat it. If stress is left untreated, it can cause serious health problems like insomnia, muscle pain, anxiety, a weakened immune system and high blood pressure. However, if you adopt positive, healthy ways to beat stress, you can prevent a host of illnesses from occurring.

Here are five healthy, easy to adopt methods to fight stress and increase your happiness and well-being.

1. Exercise daily: If you indulge in physical activity on a daily basis, you can reduce and prevent the effects of stress. Studies show that just 30 minutes of exercise a day can help prevent stress. Cardio exercises like aerobics and dance are also great for releasing pent-up stress and tension.

2. Follow a healthy diet: If you want to fight stress, it is important to eat healthy, because a well-nourished body finds it easier to cope with stress. So, eat small meals throughout the day and include plenty of fruits, veggies, nuts, grains and lean protein in your diet. Also, remember to start your day with a healthy breakfast to keep your energy levels up. It is also important to reduce sugar and caffeine from your diet, to help you feel more relaxed and sleep better.

3. Get social: If you are stressed out, call a close friend and talk about the problem. This will enable you to share your thoughts and feelings on the subject and relieve your stress levels. But remember that it is important talk to someone you trust.

4. Take up yoga or meditation: Meditation and yoga can help the mind and body to relax and can also increase one’s concentration. Meditation can also help people get a new perspective on things and develop self-compassion and forgiveness.

5. Learn to say ‘no’: If you are one of those people who find it hard to turn down any requests made on your time, it is time you learnt to say ‘no’. Saying ‘yes’ to everything comes at a price, increased stress and no peace of mind. So, learn to take some time out for yourself without feeling guilty. This will help prevent stress and boost your mood.

 (Picture courtesy www.marksdailyapple.com)

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Wellness

Research centre wants to save children from cancer

Conducting free seminars in 14 Mumbai schools, the DS Research Centre wants to educate children about substance abuse and cancer effects.
by The Editors | editor@themetrognome.in

Cancer is a dreaded disease and is often caused by many wrong lifestyle choices. In the current times, it has been found that children studying in classes 9 and 10 show an increased inclination for addictives like drugs, cigarettes and alcohol. They may or may not be aware of the consequences, especially that these addictions can lead to many diseases, especially cancer.

The DS Research Centre, Mumbai has launched a ‘Spread It to the Roots’ campaign to educate around 4,000 children from 14 schools across Mumbai about cancer.

Spread It to the Roots majorly speaks about healthy habits and healthy lifestyle. It explains about the challenges that students face in maintaining healthy habits, including the negligence of healthy food and regular eating due to academic pressure. It has been found that students abuse alcohol, tobacco and drugs when they see celebrities indulging in these habits.

“Students are the future of the human race. Increase in cancer incidence due to false habits picked up by students is really sad. Having an awareness programme for them will really prove beneficial for their future,” said one principal of a city school. Schools like St Stanislaus (Bandra), Holy Family (Andheri), Cathedral and John Connon (Fort), Sacred Heart (Santacruz), Anjum-I-Islam (Fort), St Elias (Bandra) and St Michael (Mahim) etc. are among 14 schools where the seminars are to be held.

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