Lead a healthy life 123

 Sleep hygiene

When we were young, our parents were very conscious about our sleep. They never let us stay up at night to do anything, including studying, they used to say – “There is no alternative to healthy sleep - to lead a healthy life. If we do not sleep properly, our head will not be well, which means the brain will not function properly. If the brain does not function properly, it means that the day is wasted”. God has also designated night for rest and day for work. 

But unfortunately, in the present era of extreme modernity, people have turned day into night – and night into day, we see every where!! 

Desire is - I went to sleep, again - spent a few days without sleeping. Or having to take sleeping pills because you can't sleep, going to bed late, so getting up late the next day - none of this is healthy. It is not right to become dependent on sleeping pills because you are not sleeping.

Said the expert - There is no substitute for adequate sleep to lead a healthy life. So some rules of adequate sleep have to be followed – Healthy sleep routines are called sleep hygiene. Adhering to sleep hygiene will lead to normal good sleep. Regular daily normal sleep is helpful in controlling various long-term diseases including blood pressure, diabetes. It also increases the quality of work in daily life. An adult should sleep seven to nine hours daily. But many people don't get enough sleep due to lack of maintain regularity. Sleep problems are cured by maintain proper lifestyle, not sleeping pills.

I learned about 'Rules of Sleep Hygiene' from experts –

1.     Waking up at night and sleeping during the day - must be given up. This causes circadian rhythm problems, which cause abnormal thinking and behavior. The mood becomes irritable. Remember, day is for work, night is for sleep. So whatever work there is, it must be completed before night falls.

2.     Try to go to bed at a certain time and wake up at a certain time every day; Even on holidays.

3.     It is better if you don't take a nap during the day, but if you have to take it, it should not be more than 30 minutes.

4.     Do not lie on the bed or sofa during the day, do not develop the habit of reading newspapers or books, watching TV or eating in bed. Use the bed only for sleeping.

5.     You can walk or swim or cycling enough during the day.

6.     You can also do aerobic exercise. But it is better not to exercise too much before sleeping at night.

7.     Avoid drinking tea and coffee after sunset. Eat less heavy indigestible food at night. Don't go to sleep after eating, leave at least two hours between dinner and going to bed.

8.     Stop using mobile phone, TV, computer or laptop at least 2 hours before going to bed.

9.     The bedroom environment should be conducive to sleep, the bed should be comfortable. Avoid excessive light or pitch darkness, both. Make sure that the room is not too cold or too hot. Provide adequate ventilation if not using AC. Do not use too high or firm pillows.

10. Bathing in lukewarm water in the evening will help you sleep better. But don't take a bath late at night.

11. Don't look at the clock again and again - if you are not sleepy. Instead, get up and read a book or listen to music.

12. Never take sleeping pills without doctor's advice. Never take more than the amount of medicine prescribed by the doctor. Sleep problems can be caused by various reasons including depression and anxiety. If the sleep problem is long-term, consult a specialist doctor.

13. You can try an exercise for better sleep---stand straight and put both hands on your neck and hold hands with fingers interspersed. Keep your back and body straight. Now stand on your toes for a minute to catch your breath. Exhale and bring your hands down to normal position. Do this 2/3 times - before going to sleep. Or four fingers below from the wrist of one hand - press with the thumb of the other hand and rotate in a circular motion, do this with both hands. And then rub or rotate the both wrist bone together.

This is enough for a healthy sleep.

But many of us don't pay attention to another thing to do before going to sleep. That is - the need for a small meal before bed, it’s called bed time snacks.

What would be the ideal bedtime snack? -

1. One cup of milk or 15 grams of chickpeas or half a cup of sour curd.

2. A bowl of vegetable soup.

3. Half a cup of milk with one tablespoon of cornflakes.

4. An apple or a pear.

5. Two or three crackers biscuits or toast, with a slice of cheese.

6. A handful of dry food including nuts, raisins and other dry fruits.

Lead a healthy life 123

Food intake rules

                    

God created us and gave us many rules and guidelines to lead a healthy life, because -God want say - we all creatures are like flowers of different types, Just as it takes care to make a flower bloom, it also needs care to make our life healthy and beautiful.

A few hours after birth, we do not understand clothes, shame, cold, heat, but we understand food. Whether we can look properly with our eyes open, but look for the food with closed eyes, look for mother's milk.

God has given the demand - therefore He has given the rules. No one can live without food. All living things have a process of food intake. This process starts from birth. But do we eat according to the rules? Eating according to the rules is very important for a healthy life.

We have to eat to survive. But never eat in non-hunger or mischievous hunger. Re-eating is very bad, i.e. once a meal has been taken it is not advisable to eat anything again before it has been fully digested – it is very bad for health. One should finish eating when there is little hunger left, never eat on full stomach. Don’t drink extra water while eating.

The nutritionist said, after eating, it is better to drink this amount of water only when the mouth is clean. After that, water can be drink as needed after an hour.

Food should not be eaten in a hurry. Food should be enjoyed. Just as the creator has given the ability to sense taste in the tongue of the creature, he has also given two salivary fountains under the tongue from which the much-needed salivary water that helps in digestion comes out while chewing the food.

The nutritionist says that one should always focus on one's digestive power, that means –– it is better to take that quantity and that type of food for one - which it is digestible for him, because, not all foods are digested equally, not everyone's digestion is equal, not everyone's body needs are the same.

The nutritionist also said, we must remember that food is only for nourishing the body, not for filling the stomach or satisfying the thirst of eyes or the satisfaction of the tongue.

Healthy food should be taken regularly at the right time every day, it is not right to be "begged by the request". Trying to please the requester will create problems for yourself.

It should be observed that the ingredients in the daily food are right according to the needs of the body, such as - grains, vegetables, fruits, fat and protein-like foods, - all foods should be in proportion. If you try to satisfy the thirst of the eyes, there will be occur a problem. Healthy food should be in the daily diet of everyone.

Lead a healthy life 123

Umbrella Info

Almost every day I walk or climb stairs or do some light exercise in front or inside the house at some point of the day in hopes to lead a healthy life. 

A few days ago, on the pretext of walking, I went down the stairs at around 8/9 in the morning. It is drizzling rain, there is almost no one anywhere, only for duty one can go out if he wants - such is the situation, - so instead of going outside, I walk lightly in the car parking area and looking around.

Suddenly someone (a stranger to me) came out for duty, formal look with suit-coat.

Until he was under the roof I thought he might get into a car in the parking lot. But later I saw that he started walking in the rain - going to the gate and his clothes getting wet. Not in a hurry - walking at a normal pace! I wondered - "Why isn't he using an umbrella?"

Then I thought in my mind to stop him and hand over a small folding umbrella! But unfortunately I didn't know - I would see something like that - so I didn't go out with an umbrella.

Just one thought arose in my mind that - Why do people neglect such a necessary thing "Umbrella"?!! Umbrella gives us protection very nicely in hot sun or rain. Because of the ability of the umbrella to provide protection, we often say to a person as a symbol of security - " What am I afraid of - Dad is the umbrella over my head"!

However, we feel embarrassed to walk with an umbrella in our hands, we consider the umbrella to be an additional problem. But looking at the history of umbrellas, we find that at one time umbrellas were a symbol of fashion and nobility. On the contrary, in today's era, we think of umbrella as a tool of fashion loss!

As far as known - the umbrella was first invented in China. But then more used in Japan. It can be guessed from this picture – Japanese people are health conscious and careful.

The intensity of the sun as causes health problems, light or heavy rain also causes various health problems, and also causes fungal problems in clothes.

The color of the umbrella also plays a special role in the use of the umbrella. Wise men say that black umbrellas will absorb the most ultraviolet rays of the sun. Darker colored umbrellas are more heat resistant.

So you can use a black umbrella to protect your body from the sun's ultraviolet rays. If not, you can take a dark blue or dark brown umbrella.

Someone will say why the umbrella, raincoat can work! Yes, you can block the rain with a raincoat, but will the raincoat work even in the sun? I know – you have no answer!! One day the raincoat and another day with an umbrella you can go out in the rain and see! Especially in a temperate country like ours. Please check and let me know the difference.

What I have observed is that the inside of a raincoat becomes just like the stormy weather of a Cyclone 10 alert day - with our body heat.

But the umbrella also provides protection - in the open weather, the body also stays neat without excessive sweating.

 I have no any business of umbrella, just say or write what I feel and observe - let everyone know. If you follow healthy rules in your daily life, you can live well.

Lead a healthy life 123

The color of life can be changed with the color of nature

If you want to lead a healthy life, you have to color your life in a new way every moment by taking colors from nature - standing up from every breaking down.

As we move on in our lives - for its twists and turns, we sometimes lose our ways in various adversities. But we have to remember - in this worldly life "life is not a bed of flowers" is not just words - it is reality. So you have to find the way to a healthy beautiful life.

I am no different from the other ten. I also have difficulties and limitations in my living life, there is a discrepancy between wants and gets, there is problem of having a good mind or not, So - sometimes I hide my face in the pages of a book or hide my mind, or sometimes I get lost in nature. For example - a few days ago I wish to look nature like Rabindranath's poem - "Just two feet away from the house, a drop of dew on a grain of rice". So I went out to get lost in nature to improve my mind.

Sometimes I go out aimlessly like this, it feels good, it makes me feel better. And every time I capture the nature of that moment in the eye of the camera, I am not satisfied with just seeing it with my own eyes, because after a few days, it will disappear from the mind, so keep it on the camera. And nowadays - I put it on the blog to share with everyone.

Look at the pictures - what a mind blowing form of nature!! - Description of the form of nature or adding a caption - is not easy for us - but I can quote the lines of talented poets ------

Afternoon of a rainy season

Muddy path 

Sky - Water - White clouds floating in the evening sky, Shadow of the sky with clouds on the water. Take a dive into this form of nature!

 Nazrul's Shiulimala story - "The golden sky is painted in the color of vermilion, the color of the sky is in the water ------

God takes a lot from us through various calamities, and also gives a lot in different ways - to choose a healthy way of life.

Lead a healthy life 123

The suffering of Bengalis due to floods and its causes

Recently, many countries in the world are facing the problem of floods. But our northern region is suffering more. Here, people are suffering from floods every year and are suffering from various losses. There are many reasons for these floods in Bangladesh and Northeast India.

First, the Himalayan ice melt water comes down to the plains through various rivers, and secondly, the water cannot move due to the rise of the sea level as the water comes down from the hilly areas due to seasonal excess rainfall.

Opinions of our country and international experts on the current floods in India and Bangladesh ---

·        Climate change is a possible cause of the heavy rains that have worsened the flood situation in Bangladesh. Although South Asia's monsoonal rainfall follows natural atmospheric patterns, it has become more erratic and extreme as global temperatures rise.

·        Monsoon patterns have changed in recent decades. According to expert observations, the average temperature of Bangladesh has increased by at least 0.5 degrees Celsius since 1976. In this way, the whole world has increased at a certain rate.

·        In scientific terms - warm or hot air causes clouds to hold more water vapor, which causes more precipitation.

·        It is known from the data of various newspapers and journals ----- said Roxy Mathew Cole, climate scientist at the Indian Institute of Tropical Meteorology - Strong monsoon winds from the Bay of Bengal can carry much moisture, Hence - the current excess rainfall may be due to climate change. Bangladesh is one of the countries at risk of climate change.

·        Anderson Leverman, a climate scientist at the Potsdam Institute for Climate Impact Research and Columbia University, said --

·        even if there is no rain in the countries of this region - everyone is affected, if there is more rain - it is also damaged, they need timely rainfall, as it was before, but now they face the threat of global warming.

·        As per the observations of the observers - the monsoon season in South Asia usually lasts from June to September. Currently, it observes multiple overlapping patterns of ocean and atmosphere, including the Indian Ocean Dipole, a “La Niña” weather cycle. These systems are driving strong southwesterly winds over the Bay of Bengal lately, which is helping clouds hold and transport water vapor.

·        According to the observations of weather experts, what has been published in various media is as follows –

In June 2022, two and a half thousand millimeters of rain fell in India's Assam and Meghalaya in just three days, this is the highest rainfall in three days in the last 27 years. And Cherrapunji in Meghalaya, the world's rainiest region, received 972 mm of rain in 24 hours, the third highest rainfall in 1 day in the last 122 years.

In general, the rainwater in these regions flows through the Barak River in India to the Surma-Kushiara River in Bangladesh's Sylhet region - along with various tributaries and the Haor region through the Dhanu River fell in to the Meghna River in Kishoreganj. It is a very beautiful natural water flowing phenomenon. But in this abundance we have created many difficulties, and continue to do so. In other words, we are continuously creating different environments against getting a healthy environment.

For example - if we look closely, we can see unplanned construction of roads, sluicegates, dams in the Hawars, narrowing of the river course in the name of river management and development, dumping of waste in the river, encroachment of the river, indiscriminate hill and hill cutting upstream, resulting in erosion and accumulation of silt, reducing the navigability of the rivers of Bangladesh. The flood risk in northern Bangladesh has recently increased due to the construction of dams upstream in India and their sudden release of excess water during monsoons. In particular - the difference in height of the land level from sea level is decreasing day by day, making the land easily flooded, - this is due to disasters like climate change. And do we need to say again - that, the disaster of climate change is also created by us!! Conscious observers are constantly warning mankind! But are we aware? There is still time for each of us to awaken our conscience and question ourselves and be reformed. As we misbehave with nature, nature also turns against us. 

If we don't plan in harmony with nature, we will suffer because of ourselves, that's the truth. We have to run our existence by maintaining the existence of nature. That would be walking for a healthy life. Look - how many opportunities nature has given us to lead a healthy life by decorating it in its colors. But we continue to ignore it, and suffer its consequences!!!!!

Lead a healthy life 123

Flood of Bangladesh - 2022

 

The flood of June 2022 is being termed as "the terrible flood in Bangladesh's memory". This flood told us - "Be careful, change your behavior and save nature"!

Nature also sometimes poses a threat to our healthy living, but it is due to our own ignorance and lack of awareness.

There will be natural disasters. But we can prevent it or reduce the damage - with our awareness. This awareness is essential for us to lead a healthy life. 

Bangladesh and northeastern India - especially Assam - consist mainly of flat floodplains, over which numerous rivers flow, notably the Ganges - whose Bangladeshi part is named the Padma, the Brahmaputra and the Yamuna. Other notable rivers in this region include the Barak-Surma-Kushiara. 

Floods are a regular occurrence in this region due to large amounts of water from the Himalayas and heavy rainfall.

Data collected from various media - shows that about 26,000 sq. km (18%) of Bangladesh is flooded every year. In the past, all the years of floods in Bangladesh, especially – 1966, 1988, 1998, 2004. Floods of 2008, 2017 are worth mentioning. And this flood of 2022 has surpassed the flood of all previous years. Here it can be seen that before 2000 Bangladesh experienced a major flood on average about every 10 years.

Bangladesh is mainly prone to floods due to its location. Bangladesh is a delta and various tributaries flow over the country and fall into the Bay of Bengal. This is why there are minor/major floods every monsoon. 

The May-June 2022 floods mainly hit North East India and Bangladesh. More than 90 lakh people in both countries are affected.

By the cause of incessant heavy rains in the hilly areas create heavy water flow and with incessant heavy rains all over in this region -1,900 villages were submerged within days. 

According to the information of the observers, the state of damage caused by the floods of 2022 in India and Bangladesh – 

India:

Date – 23rd May 2022 to 1st June 2022

Location – India (Assam, Meghalaya, Arunachal Pradesh, Tripura)

# 32 districts affected

# 4000+ villages affected

# 1,13,000 hectares of crop area inundated. 

Bangladesh:

# 12 districts affected

# 53,000 hectares of crop area inundated

#12 districts of Bangladesh including Sylhet, Sunamganj, Rangpur, Karigram were affected, and more than 12 upazilas were inundated. 80% and 90% areas of Sylhet and Sunamganj respectively were under water. 

Deaths: Estimated 116 ++ Different media reports. 

Vast Locality were waterlogged, power cut. Road communication with every region of the country was cut off. Telecommunication was also stopped due to power outage. Even Sylhet International Airport had to stop taking off due to water rising on the runway. 

Army – Navy and Coast Guard forces were deployed as the civil administration could not handle the situation. 

So environmental awareness is very important. 

Lead a healthy life 123

Children's congenital metabolic problems 

My housekeeper suffered a lot with her newborn baby - a disease unknown to common people like us. And while searching for it, I learned a lot about this problem - from doctors - experts and various books. I presented it for those who want to know, and try to lead a healthy life.

Doctor said - Congenital metabolic hereditary health problem. In this, the body of the newly arrived baby lacks one or more enzymes or has abnormalities in its function. cannot produce the necessary nutrients - such as fat, protein, sugars, etc. Due to this, protein synthesis is inhibited. As a result, some waste gradually accumulates in the body. 

According to experts and medical magazines - there are at least 300 congenital metabolic diseases. About 1 in 5,000 living children may be affected by this disease. However, the condition of each of these diseases is different ------

For example –

1.     Camellia hypercholesterolemia - can occur in one in every 500 newborn baby.

2.     Phenylketonuria - 1 in 12,000 may have it.

3.     Organic Acidourea - one in 15,000 may have

4.     Glycogen storage disease - 1 in 60 thousand.

5.     Galactosemia - 1 in 45 thousand.

6.     Homocystonuria - one in 1 lakh and

7.     Maplesyrup urine disease - affects 1 in 290,000 newborns.

Doctors say - Physical symptoms can appear in newborns or in some cases in adults. Nonspecific metabolic symptoms may occur in most cases. For example, the child's reluctance to eat, frequent vomiting, dehydration, feeling weak, muscle weakness or feeling weak and convulsions. One of the causes of death of these children is bacterial infection. However, some children are also seen to have severe breathing problems.

This problem affects every major organ system of a body - said the doctor. So it is necessary to know and give importance to give good health to a child.

There is no other way to identify these diseases except for newborn screening tests.

Those who are diagnosed with the disease should be treated. If these diseases are diagnosed in adulthood or sometime later, there is little chance of good results even after treatment.

Another person born to an infected person will become a carrier of the disease. As a result, the number of patients will continue to increase gradually, due to our ignorance.

These diseases often remain beyond our knowledge. We do not realize that someone in front of us is carrying any of these diseases. Therefore, every child should be screened for congenital metabolic diseases if possible.

Blood and urine tests are the most important of the tests. Some may need Ultra sonogram, X-rays, CT scans, MRIs, and special genetic tests.

In many cases the diseased mother also has several problems, so extra precautions are required. For example, the diet of a pregnant mother suffering from phenylketonuria should be strictly controlled. In patients with glycogen storage disease, uncooked corn syrup is quite effective.

The sample can be tested while the child is still in the mother's womb. The earlier the disease is detected, the better results can be expected from the treatment.

Know - to lead a healthy life.