How to make sex life easier for people with high blood pressure and heart disease?

 How to make sex life easier for people with high blood pressure and heart disease?

Sex is a natural need. However, many people with heart problems may have a question - doesn't sexual activity put the heart at greater risk?

It is natural to have this dilemma. Because as much as other health problems are openly discussed, not so much is discussed about sex. Patients do not openly ask questions about this due to hesitation with doctors. So that it may be affecting the sex life directly and indirectly.

Does having heart problems affect your sex life?

Factors such as physical and mental condition, appropriate person and environment can make a difference in the outcome of sex. But sex is a basic need and it is not considered a taboo subject even in any disease.

It is considered safe to have sex even in people with heart problems. According to a journal published in the Johns Hopkins Medicine Organization, cohabitation is considered safe for people with heart and high blood pressure who have no problem climbing stairs, walking and running for some distance. If there are no symptoms, there is no objection to intercourse.

But during the extreme stimulation of sexual intercourse, heart rate increases and blood pressure also increases, so the heart may be under more pressure. For this reason, it is necessary to take some precautions in people with heart artery disease. But it is not necessary to stay away from sexual contact.

If the chest becomes heavy during normal swaying or climbing stairs, there may be some risk of heart attack during sexual intercourse. In such a case, after examining a cardiologist, proper treatment can be given and sexual activity can be done after consulting about precautionary measures.

Post-heart attack condition

It is not good to do too much physical activity for the first two weeks after a heart attack. After that, when the chest is not heavy while swinging and it is easy to do moderate physical activity, then it is possible to have sex. But the condition of being able to have sex and not being able to have sex may differ from person to person.

How to facilitate sex life after a heart attack?

- Husband and wife should talk about their interests and situation without keeping any distance between them.

- A healthy person between husband and wife should help each other by understanding each other's situation.

- Do not have sex immediately after eating.

- Fear should be removed from the mind. Sometimes you can't enjoy sex if you are afraid of having heart problems during intercourse.

- If the chest becomes heavy during intercourse, it may be necessary to stop the activity immediately and take medicine of the "nitrate" group. What the doctor may have said during the consultation.

- If you feel uncomfortable, you should consult a doctor.

Effects of sex on hypertension and cardiovascular disease

In people with high blood pressure and heart disease, the interest in sex is low and the male sex is not stimulated, it takes more time to get excited, and the excitement may not last for a long time. Women may also experience less interest and vaginal dryness and more pain.

the reason

Just as fatty substances accumulate in the blood vessels of the heart and brain and become narrowed, the blood vessels of the penis and vagina also become narrowed when the blood pressure increases. And, the blood flow decreases, which can decrease sexual interest in both.

Sometimes, heart and high blood pressure patients think they are weak without any reason and weaken their self-esteem, so they don't show priority in sex and cannot get full satisfaction. A condition that requires psychological counseling.

Similarly, some medicines related to heart and high blood pressure also affect sexual function. Medicines of the 'thiazide' and 'beta blocker' group used for high blood pressure can reduce sexual interest, lack of extreme pleasure, and decrease in sexual stimulation.

Studies have shown that about 10 percent of young and old people taking these drugs have this effect. Similarly, drugs such as digoxin and sparonolactone, which are used for heart disease, can also reduce sexual desire and cause pain and swelling in men's breasts.

Those with heart rhythm problems may also experience lack of sexual desire and sexual satisfaction. In addition, sexual desire can decrease in diseases such as high blood pressure, various hormone-related conditions, kidney disease, and long-standing uncontrolled diabetes.

What is the solution?

Medicines such as Viagra can be taken to increase sexual arousal. But before taking this medicine, you should consult a doctor.

Alternative medicines can be used on the advice of a doctor, depending on the age and condition of the person, instead of the drugs of the 'thiazide' and 'beta blocker' group used for high blood pressure and the drugs like 'digoxin' and 'sparonolactone' used for heart disease.

Taking Viagra can be fatal for people who are taking drugs from the 'nitrate' group. Apart from that, people with very high or low blood pressure, recent heart attack patients, kidney and liver diseases should not take Viagra.

Some tips for newlyweds about sex life

 Some tips for newlyweds about sex life

When you think of honeymoon, you only think of things related to empty sex, which is wrong. During this period, those who have a love marriage get a chance to understand each other more than those who have a love marriage. If you go somewhere during the honeymoon period, you will have a sweet memory for the rest of your life.

But it is better to know the sexual health problems that occur during the honeymoon and their solutions and safe sex methods. In matters of sex, the newlyweds should not be in a hurry to have sex, especially to show the aggressive behavior of men. It is better to have information about some aspects of sexual stimulation that can be done before sex rather than having sex once a day.

Listening to veg-non-veg jokes and using sexual organs can be done before intercourse. It is good for the couple to consume light alcohol as it helps in sexual performance. But from the point of view of safety, i.e. because you have to provide protection to your wife, you should not drink while drunk. Perfume can be used to remove sweat and body odor.

Since the membrane (hymen) in the vagina can be easily torn while learning to ride a bicycle, ride a bike, or ride a horse in the teenage years, there should not be any disagreement between the couple regarding the issue of virginity being broken depending on whether or not the membrane (hymen) is present in the vagina during the first sexual intercourse. Similarly, some men may have the problem of premature ejaculation, which is called premature ejaculation. This problem may have been due to mental reasons.

As mentioned above, if you do pre-sexual activities, you can increase your confidence and get rid of the problem of premature ejaculation. In addition, one should not dwell on sexual thoughts long before intercourse, stop and start sexual intercourse during intercourse, change posture, hold the bottom of the penis, use a condom, and exercise control of ejaculation by using muscles.

Frequent urinary tract infections are one of the other common problems that appear after starting to have sex. Which is also known as honeymoon cystitis (bladder infection) in medical language. Also, slight bleeding may occur due to injury to the hymen after the initial intercourse.

Among the pleasures or pleasures that a person can get, the extreme pleasure that can be obtained during sexual activity is probably the best category. In men, peak pleasure is achieved a little sooner, while in women, it is achieved only after a long interval. Men should be especially careful about this. Because even though there are still educated and modern girls in Nepal, they hesitate to express that they are not satisfied. If this matter is ignored and taken lightly, mental problems i.e. depression (sadness) may gradually appear in women.

Some couples, especially the female partner, may experience more pain than usual during intercourse. Which is called dyspareunia in medical language. Dyspareunia occurs when there is insufficient production of vaginal fluid, vaginal dryness, muscle contractions around the genitals due to fear or fear of sexual activity, chronic female genital infections, and blood clots around the uterus (endometriosis) after menstruation.

Males with erectile dysfunction can use drugs that increase sexual arousal. But in stressful or fearful situations and places, even if you try to have sex in a hurry, there may be a problem of not stimulating the sex, you should be careful about this. If a child is born within a month or a year of marriage, the happiness of married life may decrease due to additional responsibilities. Therefore, to enjoy marriage for some time, it is better for the couple to have children only after a few years of marriage.

Condom is the proper family planning tool for newly married couples to prevent pregnancy. Care must be taken when using the condom so that it does not break. Condoms can break in stressful or fearful situations and under pressure to demonstrate sexual ability. If the condom breaks, sexual intercourse should be stopped immediately, the penis should be removed, the genitals should be cleaned, and the penis should be changed.

There should be knowledge that pregnancy results from ovum expulsion, ejaculation during sexual intercourse, ovum fertilization, ovum implantation. Therefore, every woman should know the period of pregnancy according to her menstrual cycle. Condoms should be used during this period of pregnancy. During the rest of the time, you can have sexual contact openly without a condom.

Even if both these efforts fail, there is no need to panic, because pills can be used to get rid of emergency pregnancy. For this, four pills should be taken as the first dose within 72 hours of intercourse and the second dose after 12 hours.

Keeping this in mind, progesterone-only pills can be used, while condoms can be used for five days after unprotected intercourse. Even after that, in case of extensive stress, urine test and other safety measures can be adopted after consulting a gynecologist.

Divorce: Beginning of a new life

Divorce: Beginning of a new life

With the increase in human consciousness, the ability to rebel also increases. The courage to rebel against wrong traditions also increases. As the difference between the desire to maintain the tradition and the desire to change it turns into idolatry, its culmination becomes 'divorce'.

Carbohydrates from sweet potatoes increase life?

Nutritionist Dr. Sakharkhand produced in winter is a good source of carbohydrates, proteins, vitamins, minerals, potassium, phosphorus. Bhupal Baniyan says.

How does one live a long life?

People are afraid of death. Death is certain, but people want to live as long as possible. Therefore, people have done many researches and studies on 'how to live a long life' and have also taken out possible solutions for it.

Pornography can destroy a couple's sex life

Various studies have shown that with the prevalence of the Internet, most people are addicted to pornography. Not only in Nepal, the number of people watching pornography is high all over the world. According to a study conducted by a website, more than 300 million people worldwide are watching porn videos at the same time.

How Childhood Trauma Distorts Your Perception of Life

Some people experience trauma at an early age and robswhichem of this sense of safety and security, and they often grow up to carry that trauma with them well into their adulthood.

Blood Donation: How Beneficial?

'Blood donation'. The easiest thing we can do for philanthropy is to keep our bodies intact, donating blood. It is also called 'Mahadan'. Because when we donate blood, it can give new life to other patients. One unit of blood can save someone's life.

However, people are not as aware of the importance and necessity of donating blood. Blood donation campaigns are run in different places, but people are not ready to donate blood. One of the reasons for this is people's misconception about blood donation.

Bruce Lee: Miraculous life, mysterious death

After all, how did he pass away at such a young age?

Bruce Ltd. The world is familiar with this name. Who doesn't know these martial arts masters? While this identity he made at a young age. Because Bruce Lee died when he was only 32 years old. July 20, 1973

Bruce Lee's fame is as miraculous as his death is mysterious. How did martial arts artist and Hollywood actor Bruce Lee die at such a young age?

When Bruce Lee died, his daughter Shannon Lee was only four years old. She made a documentary to commemorate the moments she spent with her father. Shannon shared with the BBC something related to Bruce Lee at the time.

"I don't remember much about it," she told the BBC. I remember playing with him in the yard of his house. We had a separate house in Hong Kong, which was a big deal for us. It was impossible to live in our house without martial arts. He used to teach us to kick and punch. We played a lot of wrestling. My father thought judo was perfect for a child. '

Work on a new film

He wanted to make a new history through martial arts. He was busy shooting films and working at his kung fu academy. At the time of his death, he was neither very ill nor suffering from any problem. Suddenly his health deteriorated and he took leave of the material world.

"It was a tragic accident," she said, recalling her death. He was very healthy and fit and was at the peak of his career. He died suddenly from an allergic reaction. He was in the apartment with one of his colleagues that day. They were working on a new film. Suddenly he had a headache. Painkillers were given. He had a brain hemorrhage. He fell and never got up again. '

Recalling Bruce Lee's last trip, Shenan said, "I remember my last trip to Hong Kong. Thousands, millions of people took to the streets. I wore the traditional white Chinese dress worn during mourning. He was kept in an open coffin. It was very disturbing. '

Bruce Lee has not acted in many movies in his life. However, the film he played made him one of the most famous people in history. His art of martial arts fascinated the world. Shannon thinks that Bruce Lee's real fame came after his death.

More martial artist than actor

Before his death, he was a big star in Hong Kong and Southeast Asia. He could not walk on the road. Wherever he went, the crowd would cover him. People were eager to see him live, take photos, and get autographs. However, he was not a big star in the West.

His film 'Enter the Dragon', made in collaboration with the Hollywood company Warner Bros., went public a month before his death. This film took him to new heights and paved the way for the rest of the film to reach an international audience. Then his craze skyrocketed.

However, Bruce Lee's world was not just as a film actor, but as a great martial arts artist. Bruce Lee himself valued martial arts the most.

Shenan says of Bruce Lee's martial arts, "He developed martial arts as a separate art form in his lifetime. He considered himself a martial artist rather than an actor or writer. He considered simplicity, simplicity, and freedom to be paramount in his art. In the old and traditional way, freedom was the basis of his art. '

Victims of prejudice

When Bruce Lee found it difficult to live in Hong Kong, he came to the United States in search of a better life. Reaching the pinnacle of success, these stars began to struggle again in the United States. But even there, how many times did he face prejudice?

"My father faced prejudice at every level in his life," says Shannon. In Hollywood, he had to face the prejudice of being Chinese. However, as a child, he had to face prejudice in Hong Kong. In fact, my father was not completely Chinese. His mother was a semi-white woman. He was expelled from school because he was not completely Chinese. He did not want the treatment to fall on others. '

Interesting fact from Bruce Lee

Bruce Lee was 5 feet 8 inches tall. He weighed 64 kg. However, he had immense power. He is said to be the fastest man in history.

- Bruce Lee learned martial arts to fight the bad guys.

- Bruce Lee was so fast that it was difficult to capture him from the camera. So his video was shown in slow motion.

- Bruce Lee hit his opponent with 15 punches and one kick in the last 11 seconds in 1962.

- Bruce Lee didn't like water. He could not even swim.

- Bruce Lee lost only once in his life.

-Bruce Lee became the first person to use contact lenses because of his weak eyes.

Even in the '60s, Bruce Lee used to charge 250 dollars to teach martial arts.

- Bruce Lee could have stuck his finger in a Coca-Cola can. At the time, Coca-Cola cans were much thicker than today's aluminum cans.

- The world's most famous martial artist Bruce Lee played only 7 Hollywood movies. Three of these films became public only after his death.

What is the routine for a healthy life?

A balanced routine is essential for staying healthy and fit. This means that sleeping and waking schedules, eating schedules, etc. should be organized and regular. Also, exercise, pranayama, meditation, etc. should be part of the routine. Not only sound education but his alertness and dedication too are most required. Must have a calm, positive, upbeat mind.

Getting up before sunrise in the morning, thinking, exercising, meditating, having breakfast is the beginning of a good routine.

Have a fresh and nutritious breakfast in the morning. This is because not eating anything overnight slows down our metabolism, which in turn increases stress hormones. It can lead to heart disease, weight gain, and diabetes. When we don't eat for a long time, our body is deficient in nutrients. That's why you should get up in the morning and have breakfast.

It is not right to eat food just to satisfy hunger or to have breakfast. Some people eat junk food for a quick snack. It is an inedible substance for our body, which contains trans fat (the worst type of fat). It raises the level of LDL cholesterol in the body and lowers the level of HDL cholesterol. As a result, there is a risk of heart disease. So breakfast should be healthy, nutritious, and fresh.

If you do not eat one fruit and two cups of vegetables per day, your body will be deficient in vitamins and you will have digestive problems. This increases the risk of heart disease. Vitamins are needed to keep your skin, hair healthy, and bones strong. Therefore, proper consumption of vegetables at mid-day and dinner is essential.

If you feel lazy to do any work, if you spend a lot of time sitting, your body will become weak. Muscles and bones become weak, which increases the chances of osteoporosis. Your body does not function properly. As a result, many diseases can occur. To avoid such dangers, adopt an active lifestyle. Increase regular exercise, walking, running, and work.

Our body needs to be hydrated to keep its functioning smooth. If the amount of water in our body is insufficient, we feel tired and many kinds of problems start appearing. Because drinking enough water helps the body get rid of toxins. We need at least two liters of water per day.

It is good to wash our hands, brush our teeth, take a shower, and wear clean clothes before eating any food. It also keeps the body out of contact with bacteria. As a result, there is no possibility of infection.

Everyone needs enough sleep. If you can't sleep well, your body becomes ugly. Our routine becomes chaotic. Mental fatigue is felt. It also causes a variety of diseases. So get enough sleep.

We forget ourselves in the race for work, career, money. You don't care what your condition is. You don't pay attention to things like relaxation and entertainment. This is not the right way.

Every day you have to set aside some time for yourself. During that time, you can enjoy yourself. Whether it is by entertaining, by watching movies, by massaging, by doing make-up, you have to give extra time for yourself.

Regular exercise is the best life

"The risk of cancer is as high as the risk of cancer for those who smoke one cigarette a day, and for those who live a sedentary life by avoiding labor, exercise, and hard work."

In fact, those who lead sedentary lives are more likely to get cancer and other diseases. Among them are cardiovascular disease, hypertension, diabetes, high blood cholesterol, obesity, osteoporosis, osteopenia, kidney stones, osteoporosis, intoxication, shoulder joint jam, colon cancer, mental stress, anxiety, and depression. Diseases such as atherosclerosis, deep vein thrombosis, constipation, acidosis, indigestion, and insomnia are prominent.

Increasing urbanization, the abundant availability of luxury and recreational materials, comfortable transportation, well-equipped, and computer-connected workplaces, and work-related tasks in a chair are making our lives inactive day by day.

Because of the need to spend time sitting on a sofa at home and in a chair in the office, the patient is also called couch potato in satirical language. With the practice of modern lifestyle, the number of such couch potatoes in the society is increasing day by day and the outbreak of diseases related to physical inactivity has increased exponentially, resulting in death which cannot be prevented by exercise alone.

In Nepal too, our lives are becoming more and more inactive due to increasing urbanization and the practice of living a modern lifestyle.

Due to physical inactivity and unhealthy lifestyle, heart attack, stroke, high blood pressure, diabetes, cancer, uric acid, back pain, osteoporosis,, and drug addiction are becoming household problems in our country. The outbreak of these diseases has skyrocketed after the Nepalese people, who were accustomed to indispensable labor and exercise due to geography and natural lifestyle, became accustomed to lazy and inactive lifestyles along with the use of amenities and resources. We cannot give up technology to avoid problems due to amenities and problems caused by the use of science and technology, but we can get rid of these problems by promoting physical activity such as labor, exercise, and sports somewhere in our daily routine.

What can be done

Morning Walk, Running, Skipping, Beating, Sports, Swimming, Trampoline Jumping, Taekwondo, Dancing, Yoga, Aerobics, Zumba, Ballet, Salsa, Hiking, Bata Cycling, static cycling, going to the gym, climbing stairs, kumfukrante, playing usu, boating, doing water exercises, engaging in chores or gardening.

What should exercise be like?

The World Health Organization (WHO) considers the following features to be indispensable in scientific exercise for health protection:

1. Intensity: Exercise needs to be as fast as you can increase your heart rate and respiratory rate and break a sweat.

2. Elongation: Exercise should be done continuously for at least 15 to 30 minutes without stopping.

3. Regular: Exercise should be repeated at least 3 times a week.

As the Eastern Health Sciences have shown, the inclusion of the following dimensions in scientific exercise is considered inevitable

1. Exercise should break the sweat once and increase the speed of the heart and breathing.

2. Once all the joints of the body should be used.

3. Exercise should not only be for the muscles and skeletons but also for the soft organs inside the body, such as the intestines, intestines, kidneys, liver, feces, lungs, heart, and brain.

How to exercise:

Exercising should not be the only way to start. It should also be prepared. You should choose a place that is full of natural beauty, free from pollution, has enough air and light. Enough half an hour before the start and two sips of water just before the start, but do not drink water immediately after the exercise. Patients with special diseases and conditions, such as heart disease, diabetes, and high blood pressure, should exercise only as prescribed by their physician.

Exercise should be done only to the best of your ability, do not try to be competitive, zealous. Warming-up and relaxation exercises should be done before starting. Exercise-specific clothing, such as shoes, belts, T-shirts, should only be worn. Also, these materials must be comfortable. When exercising with special tools and materials, the materials should be handled carefully. Special care should be taken as exercise can cause injuries. Do not panic while exercising. You should be sure to set a regular time and relax for a while after exercising. In the beginning, the pain of life should not be left.

Benefits:

1. Exercise helps to balance body weight. Exercising regularly reduces the weight of obese people and increases the weight of lean people.

2. Exercise helps keep the heart, blood vessels, and respiratory organs healthy. Regular exercise has been shown to lower bad cholesterol and increase good cholesterol in the blood, thus reducing the risk of heart and vascular disease. Exercise helps to reduce high blood pressure and increase low blood pressure and also plays an important role in controlling diabetes.

3. Exercise has a big hand in stress control. Exercise can help control mental problems, such as anxiety, depression, fear, and depression. Exercise improves mood, boosts confidence and creativity, and improves mental processes such as memory, rhythm, meditation, and concentration. Exercising for a long time does not reduce the cognitive capacity of the brain.

4. Strengthens muscles, skeleton, and nervous system. Purifies the blood. Increases digestive capacity. Helps to solve problems like indigestion, indigestion, acid bile, gastric, and constipation.

5. Exercise also helps to get rid of addiction.

6. Exercise increases physical, mental, and sexual ability.

7. Exercise also helps increase cancer resistance.

8. Helps in the prevention of non-communicable diseases.

9. It is especially beneficial for people with insomnia.

10. Don't get old fast.

Why is the death rate rising?

About Mahabharata: 6 reasons to reduce life expectancy

The number of hospital openings has increased recently. At the same time, new equipment is being made in the health sector. At first glance, it seems that this is a matter of happiness. However, it also indicates that the number of patients is increasing. In other words, the rate of people getting sick is increasing at the same rate. After all, why is the number of patients increasing now? Why are new diseases plaguing us? There are four main reasons.

Toxic air

The climate of that time is different from the climate of today. Pure air is important for a healthy life, which we are constantly changing.

At that time there were no mills like now. There were no vehicles. There was no pressure. The forest was not cleared. I could get enough and pure oxygen.

At present, the atmosphere itself is becoming toxic. Various types of pollution are poisoning the air. It has not reached our body with enough oxygen. As far as it is concerned, it is not pure.

Toxic food

At that time only organic food was available. Processed foods were not in vogue. Moreover, they used to consume the same food as what they produced. Natural foods such as groundnuts and fruits were eaten.

We now consume processed foods. Food also contains a variety of inedible elements. We don't take care of the body in the cycle of eating sweets.

We do not farm ourselves. Various pesticides are used in agriculture. Toxins are used to make food grow faster, to grow more, to cook, to store, to make it look attractive, which enters our body. Such food is damaging the internal organs of our body. Has made chronically ill. It has weakened the immune system.

Artificial lifestyle

At that time, the ancestors were farmers. He lived in harmony with nature. He used to practice keeping pace with nature. They used to eat food suitable for the weather and live according to the same lifestyle.

Now we are not getting closer to nature, but trying to adopt a lifestyle against nature. We grow and eat non-seasonal food. We also process and consume food produced from nature. Fruits, vegetables, grains are not weather friendly, we eat unfavorably.

We use AC and cooler to evade heat. We use the fridge to cool food. We mix different kinds of inedible elements in food, we mix colors. This kind of lifestyle is also making us sick.

Beneficiary life

The people of that time struggled. Used to do physical work. Used to walk He would take care of his own needs. He sought the solution of everything through labor. He practiced living naturally. He was not addicted to pleasures and luxuries.

Now we are so engrossed in ash-Aram that even the energy stored in the body is not consumed. That's why we run to the trade mill in the morning, to the gym. So, the body burns extra calories.

We have become very privileged in our search for happiness. This causes unnecessary disorders in the body. The same disorder is making us sick and chronic.

About Mahabharata: 6 reasons to reduce life expectancy

In the Mahabharata, the age of all human beings is stated to be 100 years. However, most deaths occur at an early age. Why?

Mahatma Bidur had told Dhritarashtra the reason for this. This is further clarified by Bidur's verses.

Atimanoativadashra tatatyago naradhip.

क्रोधश्रात्मविधित्सा च मित्रद्रोहश्र तानि षत् ।.

एत एवासयस्तक्ष्णाः कृन्तन्यायूंषि देहिनाम्।

So many human beings do not die.

What does that mean?

Extreme pride

The one who praises himself all the time, the one who considers himself the wisest is arrogant. The pride of a man who thinks of himself as the best and the other as inferior is reducing his age.

Talk a lot

Many talkers sometimes fall into such a trap, which affects them in the long run.

Anger

Anger is considered to be the greatest enemy of man. Anger never works. It drowns people.

Lack of sacrifice

To live happily in society, people must have a sense of sacrifice and dedication. Sacrifice and lack of belonging also shorten a person's life.

Cheat

According to the scriptures, cheating on a friend is a great sin. Due to this, the age of a person also decreases.

Greed

Greed is called the enemy of man. Because of greed, a person cannot control his emotions. It also shortens a person's life.

Hand in hand with nature: Life is happy and healthy

The body is amazing. It is a beautiful creation of nature. And, it is an advanced form emanating from the soil. Like a beautiful plant, a sparkling flower, a succulent fruit growing from the soil. Likewise, the body is made of clay.

The body that grows in the soil becomes a cat in the soil. If we realize this, we will not keep disorders like ego, pride, greed, anger in this holy body. But, being unaware of the anatomy of the body, we defile the body by storing these disorders. We pollute.

Just as polluting the atmosphere causes many problems, so polluted emotions inside the body make the body sick and chronic. Most of the diseases that have spread in the modern lifestyle have grown inside our bodies.

There is immense power within the body. There is an amazing beauty. But, we never enter the body. We neglect our bodies in the cycle of external pleasures. We eat what we need or not. We enjoy an unnatural lifestyle. In this way, we despise our own bodies. Insult What is the result?

Many diseases, sufferings, pains are added to the body.

 "Living with a sick body is not life, it is just a state of pain."

Yoga-science has called living with a sick body 'committing suicide in installments'. Therefore, living a sick or painful life is a punishment in itself. Is torture You don't have to go into custody for torture. We are living a torturous life even in the comfort of our own home.

Therefore, to live a happy, energetic, happy life free from such pain and torture, we must be one with nature. It should be uniform with the soil. The more we become alienated from nature, the more pain we have to endure.

Play in the soil, wander in the forest, eat the fruits and grains given by nature. Nature produces various fruits, grains, etc. at the right time to keep our bodies balanced and healthy. But, we go against nature.

We try to grow the fruits that nature grows. We try to eat the food given by nature by roasting, cooking, and frying. We clear the forest and decorate the house with artificial plastic flowers. Thus, while being detached from nature, we are falling into the swamp of disease.

Which oil is more harmful to health?

Oil is essential to our diet. Oil is essential for cooking vegetables or pulses. On top of that, fried food requires oil. So we use oil in every meal.

But doctors warn that "excessive use of oil is harmful to health." They suggest using controlled amounts of oil. Because there is a need to be so cautious about oil, most of the oils available in the market are found to be blended and inferior.

There are various oils available in the market, from mustard to sunflower. From soybeans to olives. Of these, relatively cheap oil reaches our kitchens. Which of these oils is suitable for consumption? Why

The BBC has published an article in this regard.

So there are many alternatives to oil - mustard oil, sunflower oil, almond oil, coconut oil, olive oil. But, what is useful for health?

The oil used in our cooking is often made from its fruits, plants, seeds, and seeds. Oil is produced by crushing it by a certain refining method.

Polyunsaturated fatty acids

The biggest advantage of oil is that it contains a lot of fat. These include saturated fats, monounsaturated fats, and polyunsaturated fatty acids.

Until a few years ago, coconut oil was considered the best for health. Some even gave it the status of a superfood. Their understanding was that coconut oil is less likely to accumulate in the body as fat. However, a study from Harvard University confirmed that coconut oil is 'pure poison'.

Health problems

This is because the human body cannot digest much fat. Unnecessary fats begin to accumulate in our bodies. It causes heart problems and high blood pressure.

A UK government directive states that no man should consume more than 30 grams of oil a day and no woman more than 20 grams. This is because the fat in oil is made up of particles of fatty acids. This fatty acid is either bound to a single bond, called saturated fat. Either is attached to a double bond, called unsaturated fat. It is bound to a small chain of fatty acids, which dissolve easily in the blood. And, fulfills the energy needs of the body. However, long-term fatty acids reach the liver directly. It raises the amount of cholesterol in our blood.

Research on coconut oil says that it increases the amount of low-density lipoprotein in our body. It has a direct relationship with the heart. Therefore, coconut oil contains high-density lipoprotein.

Fatty acids and vitamins

High-density lipoprotein contains a chemical called lauric acid, which is called C-12 fatty acid. It is a long processed acid, which accumulates in the liver. It impairs health.

That's why experts say that the amount of saturated fat in the oil is low, it is useful to eat. But, it should also be eaten in small quantities. It provides the body with essential fatty acids and vitamins.

Fear of heart problems

Some oils are found in polyunsaturated and monounsaturated fatty acids, depending on the plant or oil extraction process. One survey found that the use of olive oil reduced the risk of heart problems by five to seven percent.

Olive oil

Olive oil is beneficial because of the monounsaturated fatty acids found in it. It contains vitamins, minerals, polyphenols, and other micronutrients found in plants. Using olive oil also gets rid of harmful fatty acids in the body.

The bacteria found in olive oil are also good for the stomach. It also reduces the risk of heart problems. Olive oil also protects against cancer and diabetes.

It is advisable to consume less oil

Olive oil contains antioxidants and vitamin E. However, heating this oil can destroy the nutrients in it. So it is more beneficial to consume it raw.

However, the amount of oil should be controlled.

This article is based on catering, especially in the West. However, it is not advisable to overheat any oil. The amount of oil is not much. Oil should be used sparingly.

What is the sweetness of life?

Generally, how and to what extent any lust attracts a person depends on the level of body and mind. Therefore, sometimes even when we are walking unintentionally, we are suddenly fascinated by a lust. How many people have so much negativity in their minds that they don't feel any smell at all. Because people need a special kind of sensitivity to feel a certain smell.

We must have realized this ourselves. When many things are floating in the mind, then we do not even feel the fragrance of flowers. But when our mind is happy, the environment around us begins to look colorful and the scent of flowers suddenly begins to be felt.

The flower was always fragrant. It was spreading fragrance in the atmosphere. The thing is, we needed something that we didn't have to feel that scent.

Whether it is flowers or other plants. Be it soil or life. Everyone has their own fragrance. It has its own characteristics. But to feel that, it is necessary to have a certain kind of sweetness within oneself.

It is important to have a kind of happiness within yourself. So that when they go out, they talk to the plants. In ancient times, people discovered the usefulness of thousands of species of plants in this way.

For this, they did not need a microscope or any microscopic study. We came to know about such Ayurvedic medicine because the plants said this through various means.

Plants speak when we have nothing to speak about and we remain silent. Only when we have something to talk about do we understand our existence. Gain information about the limits of existence.

For example, about 20 years ago, the use of phones was very low. People used the phone only when there was an emergency. Times have changed today. Every man has a smartphone in his hand. So people today have countless things to talk about.

Yes, technology has enabled us. It is because of technology that we have been able to move forward. We can use such technology for good work. There is no dilemma in this.

But as soon as the battery of such technology or smartphone runs out, then due to the lack of a charger to charge it, we automatically start to disappear. Lack of batteries, lack of smartphones, we suddenly start to feel like idiots. In other words, the main reason for our smartness is our phone.

In this sense, Swadhisthana and Manipuraka are two dimensions by which people can do many things. The further we go, the less capable and more discriminatory it becomes. In a way, it is the result of Manipurak Swadhisthana and Muladhara.

Manipura Swadhisthana and Muladhara are the centers of body nutrition. It can reproduce what the body needs. And, these two together create life. Manipura only handles it. In this sense, manipuraka is very important in life.

Every cycle of life can move in its place. But especially since manipuraka is more dynamic, it tends to move from one place to another. Because this is the place where the 72,000 nerves in the body meet and reconnect. So, people can speed up their manipurak in different ways.

While Swadhisthana is the soul and the place. This is the place of the subconscious mind where life experience and its shadow are stored from the very beginning of human existence.

The mainstream stores all our karma, while Swadhisthan activates it. Swadhisthana awakens clarity and develops a personality.

Similarly, the mainstream relates to the unconscious mind where the karma and experience of the previous life are stored. This determines our future destiny. And, it is also the foundation of human personality development. It invigorates, inspires, and develops a personality.

Must wear a mask until the vaccine is developed?

The world is now waiting for the corona vaccine. But there have been rumors that the virus should survive until the vaccine is ready. The only way to avoid this disease is to be careful. Corona vaccine testing is currently underway around the world. But since it takes time to complete the testing process, experts have suggested ways to prevent it.

According to experts, the virus is targeting people with weakened immune systems. In this case, if scientists believe that the mask is a method that not only protects against viruses, it also indirectly plays a role in gradually developing immunity in the body.

Why is wearing a mask effective?

According to scientists, the mask does not completely prevent the corona, but it does reduce the risk of infection. Any so-called deadly virus, even if you take simple precautions, is not life-threatening. Many people die when they are not aware of many diseases as normal.

Effective mask in research

According to Monica Gandhi and George Rutherford of the New England Journal of Medicine at the University of California, wearing a mask greatly reduces the risk of the corona. One study also found that the mask filters out saliva containing corona. Similarly, wearing a mask reduces the inoculum in the body of any person. Not only this, but this principle was also used in mice. Even then, this theory has succeeded.

The study found that masked mice were less likely to be infected than other mice. This means that the mask reduces the risk of infection.

According to scientists, wearing a mask makes the virus less likely to enter the body.

Bad stomach, bad mind

Mental health has a special relationship with the stomach. Who knows but the one who treats depression?

Dr. George Porter Phillips, a British psychiatrist, had a similar experience at the turn of the century.

One day Dr. Phillips visited the infamous Bethlehem Royal Hospital in London. This hospital was notorious for keeping psychiatric patients. Due to this, the hospital became infamous as a madhouse.

During the monitoring, Dr. Phillips realized that his patients often suffered from mental problems such as constipation, heartburn, and indigestion. Also, his nails were long and his hair was dull and his face was rough.

Generally, looking at such patients, it is estimated that the mental state of such people is not right and their mood is not right because they are not calm. So Dr. Another question came to Phillips' mind. He thought, isn't stomach upset the main reason for their depression? ‘Can their depression be reduced by treating their stomachs?’, He began to think.

Abdominal relationship with the brain

Aiming to find out about the relationship of the stomach with the brain, Dr. Phillips performed one experiment on 18 patients.

He removed all kinds of meat except fish from the patient's diet. Instead, he gave her fermented milk called 'K'.

This milk contains a bacterium called lactobacilli, which is considered beneficial for the stomach. It is said that lactobacilli bacteria help indigestion.

Dr. Philips' experiment was successful. Eleven of the patients he researched recovered completely. The mental health of two more patients improved significantly.

This was the first study to confirm that the stomach is related to the brain.

The other bacteria in our gut are deeply connected to our health. It also has to do with our mental health. It only took a century for the world to accept this. Dr. Phillips' research was not accepted by the next generation.

But now all the researchers doing research on intestinal bacteria have found that Dr. Philips' research has begun to be recognized. They believe that stomach bacteria have a direct bearing on our mental health.

What does the research say?

Jane Ellison Foster, a professor at McMaster University in Canada, says there is no doubt that stomach bacteria have a profound effect on the brain. That is, we can treat the brain by treating the bacteria in the stomach. There is a lot of potential for the development of new drugs.

According to Jane Ellison, stress causes a variety of factors. Stomach problems may be one of the reasons.

A person who has some stomach related problem, if the stomach of such a person is treated, the mind also feels relief.

Popular research on the subject was conducted in 2004 at Kyushu University in Japan.

For this, a mouse was raised in the university, which did not contain a single bacterium. These mice showed significant fluctuations in the hormones corticosterone and ACTH.

This problem occurs when there is stress. The findings show that the bacteria in the stomachs of other mice kept their mental health and brains in balance.

The bacteria were removed from the stomachs of these mice and put into sterile mice. The result was that stress was reduced in the first most stress-free, sterile mice.

The research also found that transplanting bacteria from mice to humans or from humans to mice can have an effect on mental health and the brain.

Communication between the intestines and the brain

Some species of germs protect the intestinal wall. As a result, the elements in the intestines cannot be absorbed into the bloodstream. Otherwise, there may be an upset stomach, heartburn, and stomach infection.

It is also said that the bacteria that protect the intestinal wall can cause mood swings and lethargy. If this problem persists for a long time, the patient may get depressed.

Bacteria in the gut also help digest hormones such as dopamine and serotonin.

Also, the brain controls the functioning of the intestines through a nerve called the vagus. The intestines and the brain communicate through the vagus nerve.

According to scientists, if the brain can transmit a message to the intestines through the vagus, then the effect of the intestine reaches the brain through the vagus itself.

According to Jane Ellison, scientists are constantly researching the relationship between the brain and intestinal bacteria. They believe that the bacteria in the gut can help reduce the risk of depression.

Treatment of human intestinal tract

At present, the medication given to reduce depression is not for all people. It may not be effective for everyone. Only two out of ten patients have been found to benefit from such drugs.

Therefore, scientists believe that the study of the relationship between the brain and intestinal bacteria can be found to find a cure for diseases such as depression.

So Dr. Whether it was Phillips' research in 1910 or the current one, all of this research is still in its infancy. Therefore, it is important to do more research on how to reduce the risk of depression by changing your diet.

According to Jane Ellison, every person has different types of bacteria in their gut. Therefore, the treatment of the disease varies according to the nature of the bacteria.

Therefore, the major need now is to divide these bacteria into a few different categories. So that a kind of treatment method can be developed for such patients.

The relationship of the intestine with the brain

American scientist Julio Lisinio also says that various researches will be done in the future based on the relationship between the brain and the intestines and will try to find a cure for depression.

But for now, doctors say the same thing, eating can keep the mind healthy. For this, it is advisable to adopt the food eaten in the countries around the Mediterranean Sea. This type of diet is high in fruits, vegetables, nuts, seafood, and vegetable oils, while red meat and sugar are used sparingly.

‘To confirm the deep connection between the mind and food,’ says Felice Jacka of Deakin University in Australia many statistics can be found. However, what we need is peace of mind. And, to keep the mind calm, food must be improved. '

When the body is deficient in protein

The amount of protein a person needs in his body is determined by his body, weight, muscle, physical exertion, and age. Unless the body consumes the required amount of protein, it can lead to many problems.

After all, what harm can a lack of protein do to the body?

No matter how much you eat

Generally, doctors recommend eating protein to strengthen the muscles of the body. Lack of protein in the body makes you feel full even when you eat a full meal. No matter how much food you eat, you feel hungry all day long.

According to a study published in Cell Metabolism, high protein intake releases a protein that controls appetite, which makes you feel full for a long time. According to the study, rats that did not eat high protein foods had higher levels of fat than those that did not.

The weakening of the immune system

Of course, no cure has yet been developed in science that can guarantee you a disease-free life. However, protein can be a good alternative to prevent the body from getting infected or to increase the body's resistance to disease.

According to the journal Obesity and Weight Loss Therapy, people with protein deficiency tend to have lower immunity.

This is because proteins help the body build cells as well as the body to make antibodies. Which teaches the body to fight against various germs, bacteria, and diseases.

Risk of fractures

You may have heard that milk strengthens bones. Protein also plays an important role in overall bone growth and bone strength. Therefore, in a person who does not consume enough protein, the problem of bone weakening as well as the problem of bone fracture also arises frequently.

Swelling of hands and feet

Lack of protein in the body also causes edema in the body. Due to which, if fluid accumulates in the hands and feet, the hands and feet get swollen.

Protein plays an important role in controlling salt and water in the blood vessels. The salt and water are not allowed to enter the cell. If the amount of protein in the blood is low, the flood cannot be controlled, which causes pain and swelling in the hands and feet.

Hair loss

Lack of protein in the body affects the hair the most. Our hair is made up of an element called keratin, which is produced at the roots of our hair. But when the body does not get enough protein, then the hair becomes dull, thin, broken, and split ends.

The nails will break

Like human hair, fingernails and toenails are made of keratin. Therefore, when there is a lack of protein in the body, the nails get cracked and broken. Therefore, to keep nails healthy, dermatologists recommend that you include plenty of protein in your diet.

Problems with high blood pressure

Lack of protein also causes people to have problems with high blood pressure. Young people who ate a high-protein diet, including eggs and meat, had lower blood pressure over a four-year period.

Therefore, doctors also advise patients with high blood pressure to consume plenty of protein. Otherwise, high blood pressure increases the risk of heart attack, stroke, and other problems.

Skin problems

Redness, blisters, and itchy skin can be symptoms of protein deficiency. According to a study by Oregon State University, lack of protein in the body can lead to skin allergies. Such allergies are also called eczema in medical parlance. Due to which the skin itches, burns, and red spots appear on the skin.

Muscle weakness

Protein intake is important to strengthen muscles. When we consume protein, the protein we consume breaks down into amino acids and provides essential nutrients to the body's muscles. Due to which the muscles become stronger.

But when the body is deficient in protein, the body starts looking for protein from other elements. At that time, it takes the protein from amino acids again.

Problems of irregular menstruation

Many women have problems due to irregular menstruation. Irregular menstruation is especially caused by polycystic ovary syndrome (PCOS). PCOS can lead to hormonal problems and infertility in women.

To reduce the risk of PCOS, doctors recommend eating a high-protein diet. While women suffering from PCOS are advised not to eat food made from flour, sugar, and carbohydrates.

 What to do in an ear infection?

Ear infections are more common in children. There is a possibility of water getting into the ears while bathing or drinking milk from the mother. It infects their ears and causes them to ripen. If you are careful about the safety of your ears, this problem will go away on its own.

However, if the ear continues to ripen or blood and pus come out of the ear, it should be treated. This is because an ear infection can cause such symptoms. This problem also occurs in case of ear injury.

Occasionally there is a runny nose, which is considered normal. This is because of the dirt coming out of the ears. But if blood and pus come out, it indicates many problems.

Water can get into the ears while bathing or swimming. Similarly, cutting the ear indiscriminately can cause injury to the inside. There is a possibility of ear infection due to such reasons. Ear infections can cause watery, itchy, swollen ears, or blood, and pus. As the infection progresses, hearing and hearing may decline.

Cleaning the ears, traveling in an airplane, or diving into the water can cause ear injuries and holes in the eardrums. This causes fluid to flow from the ear when the inner part of the ear becomes infected.

What causes fluid to come out of the ear? The diagnosis can be found on the same basis. Doctors may prescribe ear drops, pain killers, or antibiotics for symptoms such as infections, pain, and swelling. Similarly, if young children have a fever or two, the doctor may prescribe ear drops for them.

If the infection is caused by a ruptured eardrum, the medication should be taken, which will quickly fill the ear canal. If the hole is not filled, the doctor may perform a minor operation.

Caution

-If someone has an ear infection, you should stay away from it.

- Do not put antibiotic ear drops after swimming in a canal or pond

- Do not clean the ears with any sharp or dirty object.

- Don't forget to wear earplugs when there is a lot of noise or cracking.

-Do not put too much pressure while cleaning the nose, it can affect the eardrum.

- Do not put your finger in the ear repeatedly.

Losing Sleep: What's the Solution?

Nishan Dahal (name change) from Kathmandu was preparing for the SEE exam. Jehendar students became very worried after he was abruptly postponed a day before the start of the exam. Many thoughts began to grow in my mind. When the exam was postponed, there was tension that his preparation was in the sand. Gradually, he began to lose sleep. Even though he felt sleepy, he started dreaming that the exam was bad. The dream of spoiling the exam still hampered his sleep. He could not read in the afternoon as he could not sleep in the evening. Three weeks ago, he took the same problem to TRIV Teaching Hospital, Maharajgunj. There, psychiatrist Sagun Ballabh Pant, after listening to all his problems, taught him sleep hygiene and sent him for counseling. Also, if you come for follow-up in a week. When he came for a week-long follow-up, Pant said that he was fine.

A month ago, a 30-year-old man arrived at Bharatpur Hospital in Chitwan with insomnia. Her relatives brought her to the hospital after she fell asleep, coughed and stayed up all night. The doctor found out that he was suffering from mental illness due to excessive smoking and alcoholism during the lockdown. Earlier, he had taken medicine due to mental problems but stopped eating due to lockdown. The doctors then started giving her low-dose medication. After taking the medicine, his health condition is now normal.

Lockdown has disrupted most people's daily activities. According to psychiatrists, long-term homeowners have been forced to stay indoors, and business and employment have come to a standstill. Most people have problems with insomnia. A similar problem was seen with Krishnaman Dangol (name change) of Maharajgunj. Krishnaman is a businessman. After the closure of the shop due to the lockdown, the trade deficit, rent and other stress began to bother him. Gradually I stopped falling asleep. He did not sleep all night for a week. He went to the Tribhuvan University Teaching Hospital, Maharajgunj, as he could not sleep all night. The doctor found out that he had trouble sleeping due to the stress caused by the suspension of his business. After that, he was given sleeping pills for 10 days and also sent to Slip Hygiene. He took medicine for 10 days and after taking measures of sleep hygiene, he started falling asleep.

During the lockdown, psychiatrist Dr. Sunil Sah was called by a woman from an aristocratic family. The woman has just retired from government service. Her children are in the United States. Here, only husband and wife living alone at home, he began to feel annoyed. Also, the epidemic of Covid-19, which has spread all over the world, is spreading like wildfire in the United States at this time. As a result, he began to worry that his own children might be infected with Covid-19. The same anxiety stopped him from falling asleep. Gradually, problems such as increased heart rate, depression, and loneliness began to appear. After that, Sah gave psychological counseling to the woman and advised her to do morning walk, yoga, meditation around the house and stay in regular contact with the family. In addition, short-term sedatives were used. Even now he is Dr. She is in touch with Sah. Sah says his health condition has returned to normal.

Bhuvan Manandhar (name change) of Kathmandu was planning to build a house and move to a new one by Baishakh. But his house is now in a state of disrepair due to an accidental fire. There are still worries about the home being incomplete, the children's school is closed and they are worried about their future. One worry after another prevented him from getting a good night's sleep. After sleeping for 2/3 hours, I started waking up in a daze and spent the night in a hurry. He also went to psychologist Karuna Kunwar as the problems like feeling pain in the body, loss of appetite and feeling of being held hostage inside the house were increasing day by day. Kunwar advised her. The 55-year-old man is still in regular contact with Kunwar. According to Kunwar, the effect of the same consultation is that she has returned to normal.

The above example shows that along with the fear of Kovid-19, people have started to suffer from insomnia due to social, economic and domestic tensions. During this period, many people come to the hospital with insomnia. Ananta Prasad Adhikari explains. "Every day, 60 to 70 percent of people come to the hospital with insomnia," he says. According to the official, there are various reasons for not getting enough sleep. Among them stress, anxiety, fatigue and eating are the main factors.

If a person suffers from insomnia three days a week for more than three months, it is called insomnia. Insomnia is a once-in-a-lifetime problem. Sagunballabh Pant explains. "Insomnia is normal if you only have problems with sleep," he says. "According to various studies, 30 percent of the world's population has insomnia at some point." Insomnia is especially stressful. At present, insomnia is caused by problems such as lockdown, behavioral problems, mental illness, physical problems, traumatic events in life, and foreign employment. According to psychiatrists, the global epidemic of Kovid-19 is causing an increase in the number of insomnia patients worldwide.

Psychologist Karuna Kunwar says that sleep disorders are not the same for all people. "Some people have insomnia because they can't sleep after going to bed, they wake up in between, they always wake up at the same time and then they can't sleep, they can't sleep all night because of the same worries," she says. We can live, but if we stay awake for a week, we will die. '

People don't have any other mental problems, they don't have stress, but if they have dizziness after sleeping, they will have problems with sleep. Pant explains. "People who are drowsy tend to be asleep, but sometimes they wake up and have trouble sleeping," he says. He also says that people who smoke, drink alcohol, or use other drugs are more likely to have trouble sleeping. "Initially, a person who is addicted to drugs experiences a good night's sleep," he says, "but gradually he develops sleep problems, which in turn leads to sleep deprivation and later addiction." The psychiatrist who started appearing, Dr. Sunil Sah explains. "In the past, people used to work on a schedule," he says.

Thus, regular sleep disorders can lead to a variety of physical and mental illnesses. Heart disease is more likely to be seen in the future, especially in people who are sleep deprived for a long time. Lord Koirala explains. "Insomnia is especially associated with stress, which can cause a person to feel a sudden increase in heart rate," he says.

Health problems caused by insomnia

Sleep is very important for a healthy body. Psychiatrists say that long-term sleep deprivation can lead to physical and mental retardation. Prolonged insomnia can lead to severe mental illness in the future. The official explains. "Insomnia is a disease in itself," he says.

Also, due to insomnia, the body's immune system decreases. Pant explains. "Insomnia lowers the body's immune system and can cause digestive problems and gastric problems," he said. Insomnia can also lead to fatigue, memory loss, lack of focus, diabetes, high blood pressure, and loss of sexual energy.

How many hours of sleep in which age group?

Psychiatrists say that quality sleep is more important than sleep. Children have more sleep time than adolescents and adults. Pant explains. "Sleep time decreases with age," he says. "Children under the age of five have more sleep time than other age groups." There have been various studies on sleep. A study by the National Sleep Foundation of the United States on how many hours a person sleeps in which age group is as follows:

3 months from day one: 14 to 17 hours

4 to 11 months: 12 to 15 hours

1 to 2 years: 11 to 14 hours

3 to 5 years: 10 to 13 hours

6 to 13 years: 9 to 11 hours

14 to 17 years: 8 to 10 hours

18 to 25 years: 7 to 9 hours

26 to 64 years: 7 to 9 hours

Over 65 years: 7 to 8 hours

What to do for a good night's sleep?

Psychiatrist Dr. You can go through this link to watch the informative video given by Sagun Ballabh Pant on what kind of problem is seen while hiding the mental problem.

- Sleep and get up at the same time

- If you have a habit of sleeping in the afternoon, remove it

- Regular physical exercise, to exercise

- Not to consume drugs such as smoking and alcohol

- Go to bed only while sleeping

- Turn off mobiles, laptops, televisions, etc. half an hour before going to bed

- Do not drink a lot of water at night while sleeping

- Eat 2 hours before going to bed

- If you do not fall asleep at bedtime, leave the bed or read a book in dim light or do any other work, fall asleep as soon as you fall asleep.

- If you concentrate your mind by taking deep slow breaths, you will feel sleepy

- Establish a habit before going to sleep. Such as brushing teeth, washing hands and feet, etc.

- Get in the habit of sleeping wearing certain clothes

- Consult a psychiatrist if you do not feel sleepy even after doing all the above activities