अच्छी नींद के लिये घरेलु उपाय

• हमेशा रोज एक ही समय में सोना चाहिए और उठना चाहिए. चाहे छुट्टी हो या वीकेंड, रोज सोने का समय एक ही रखें, और उठने का भी. इससे आपकी आदत ही बन जाएगी और आपको उस समय में खुदबखुद नींद आएगी.
• लेटने के बाद अगर 15 min तक नींद नहीं आती है तो उठ जाएँ और कुछ ऐसा करें जिससे आप रिलैक्स महसूस करें. थोड़ी देर बाद थकान महसूस होगी और आपको नींद आने लगेगी.
• कभी खाली पेट नहीं सोना चाहिए. भूख के कारण भी आपको नींद नहीं आएगी.
• अधिक ड्रिंक लेकर भी नहीं सोना चाहिए, इससे रात में कई बार आपकी बाथरूम के लिए नींद खुलेगी, जिससे नींद ख़राब होगी.
• निकोटिन, कैफ़्रिन एवं अल्कोहल अच्छी नींद में रूकावट पैदा करते है. इसे लेने के बाद आपको पीसफुल नींद नहीं आएगी. अल्कोहल लेने के बाद शुरुआत में तो आपको नींद आएगी, लेकिन रात में ये अच्छी नींद नहीं लाता है.
• सोने से पहले रोज एक ही जैसी चीज करें. जैसे अगर आप सोने से पहले बुक पढ़ते है, या आरामदायक म्यूजिक सुनते है, या गर्म पानी से नहाते है, तो रोज ही ये काम करें. ऐसा करने से ये आपकी आदत बन जाएगी, और इसके होते ही आपको नींद आने लगेगी.
• इलेक्ट्रॉनिक आइटम से रात को सोने से पहले दुरी बनाये. इसे अपनी आदत में शामिल न करें.
• सोने का माहोल बनाये, मतलब बिस्तर जमाये, लाइट बंद करें, इससे कुछ देर बाद खुद ही नींद आने लगेगी.
• रात को 10 min टहलने से भी अच्छी नींद आती है.
• शाम को योग करने से भी, रात को अच्छी नींद आती है.
• रात को भारी खाने से बचें, हल्का खाना ही खाए, वो सोने के कम से कम 3 घंटे पहले खा लें.
• अपने मन को शांत रखे, मन में आने वाले बुरे विचारों को दिमाग से निकालें, उसकी अपेक्षा दिन में जो अच्छा हुआ उसके बारे में सोचें.
• प्राथना करके सोने की आदत डालें, सोने से पहले उस दिन के लिए परमेश्वर का शुक्रिया करें, अपने मन की सारी बातें उनसे बोलें, और शांत मन से सोने की कोशिश करें.
• दिन में सोने की आदत को अलविदा कहें.

अच्छी नींद के फायदे (Benefits Of Good Sleep )

• पाचन तंत्र सुचारू रहता हैं |
• शरीर का वजन संतुलित रखने में महत्वपूर्ण कारक हैं |
• तन और मन खुशमिजाज रहता हैं |
• एकाग्रता बढ़ती हैं |
• चिंतामुक्त शरीर रहता हैं |
• सिर दर्द और अंगो के दर्द से राहत मिलती हैं |
• स्फूर्ति बनी रहती हैं |
• रोगों के प्रतिरोधक क्षमता बढ़ती हैं |

Healthy sleep habits

Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene. Try to keep the following sleep practices on a consistent basis:

1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
2. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
6. Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
7. Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
8. Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
9. Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
10. If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
11. If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.

Gastrulation

human embryology

IMMUNITY BOOSTING MESURES OF AYURVEDA w.s.r. to COVID-19.

Ayurvedic medicines may be helpful in the prevention and treatment of coronas virus after consultation.

Ø Nidan Pariwarjan (Social distancing, Mask etc.)

Ø Chawanprash 1tsf twice a daily with cow milk.

Ø Guduchighan vati 2 tab BD

Ø Swarn makardhwaj rash 1 OD for 10 days after consltation

Ø Agastya haritiki 1 tsf OD

Ø Amalki churna  5gm BD

Ø Amrita satwa    500 mg BD

Ø Sudarshan ghan vati 2 BD

Ø Sanjiwani vati 1 TDS

Ø Sitopaldi churna 4 gm BD

Ø Talisadi churna  4gm BD

Ø Chandrakant rasha 1 BD

Ø Abrak bhashma 250 mg OD

Ø Mulethi churna 250 mg OD

Ø Vasha awleha  1tsf BD

Ø Swarn preprations  

Ø Swash kashachinatamani rasha

Ø Nashya  Til tail 2 drops each nostril for 14 days

Ø Langhan

Ø Pachana

Ø Ushna Jalpana (Lukewarm water)

Ø Tulsi swarasha 5 ml daily

Ø Adrak swarash 5 ml daily

Ø Panchkol churna 2gm OD

Ø Lawangadi vati 1 TDS

Ø Laxmivilash rash 1 BD

Ø Sunthi siddha jala

Ø Isolation

Ø Yoga and pranayam

Ø Dhupan

Ø Ashwagandha (Withania somnifera) Churna 5 gm OD with milk

Ø Amranth seed

Ø Lemon

Ø Seasonal fruits & Vegitables

Ø Hand wash

Ø Bhuamalki churn

Ø Haldi churna (Turmeric powder )

Ø Gud (Jeggary)

कोरोना वायरस के संदर्भ में भारत सरकार के आयुष  मंत्रालय में अनुसंधान अधिकारी से खास बातचीत.. \n https://hindi.medicircle.in/interview-with-research-officer-of-ayush-mantralya

Corona virus

Corona viruses are a group of related RNA viruses that cause diseases in mammals and birds.

In humans, these viruses cause respiratory tract infections that can range from mild to lethal.

Mild illnesses include some cases of the common cold (which is caused also by certain other viruses, predominantly rhinoviruses), while more lethal varieties can cause SARS, MERS, and COVID-19.

 Symptoms in other species vary: in chickens, they cause an upper respiratory tract disease, while in cows and pigs they cause diarrhea. There are as yet no vaccines or antiviral drugs to prevent or treat human corona virus infections.

They are enveloped viruses with a positive-sense single-stranded RNA genome and a nucleocapsid of helical symmetry.

The genome size of coronaviruses ranges from approximately 26 to 32 kilobases, one of the largest among RNA viruses. They have characteristic club-shaped spikes that project from their surface, which in electron micrographs create an image reminiscent of the solar corona, from which their name derives

Genome

The genome size is one of the largest among RNA viruses. The genome has a 5′ methylated cap and a 3′ polyadenylated tail.

The genome organization for a coronavirus is 5′-leader-UTR-replicase/transcriptase-spike (S)-envelope (E)-membrane (M)-nucleocapsid (N)-3′UTR-poly (A) tail. The open reading frames 1a and 1b, which occupy the first two-thirds of the genome, encode the replicase/transcriptase polyprotein. The replicase/transcriptase polyprotein self cleaves to form nonstructural proteins.

Replication cycle

The life cycle of a coronavirus

Infection begins when the viral spike (S) glycoprotein attaches to its complementary host cell receptor. After attachment, a protease of the host cell cleaves and activates the receptor-attached spike protein. Depending on the host cell protease available, cleavage and activation allows the virus to enter the host cell by endocytosis or direct fusion of the viral envelop with the host membrane.

On entry into the host cell, the virus particle is uncoated, and its genome enters the cell cytoplasm.] The coronavirus RNA genome has a 5′ methylated cap and a 3′ polyadenylated tail, which allows the RNA to attach to the host cell's ribosome for translation. The host ribosome translates the initial overlapping open reading frame of the virus genome and forms a long polyprotein. The polyprotein has its own proteases which cleave the polyprotein into multiple nonstructural proteins.

Replication

A number of the nonstructural proteins coalesce to form a multi-protein replicase-transcriptase complex (RTC). The main replicase-transcriptase protein is the RNA-dependent RNA polymerase (RdRp). It is directly involved in the replication and transcription of RNA from an RNA strand. The other nonstructural proteins in the complex assist in the replication and transcription process. The exoribonuclease nonstructural protein, for instance, provides extra fidelity to replication by providing a proofreading function which the RNA-dependent RNA polymerase lacks.

One of the main functions of the complex is to replicate the viral genome. RdRp directly mediates the synthesis of negative-sense genomic RNA from the positive-sense genomic RNA. This is followed by the replication of positive-sense genomic RNA from the negative-sense genomic RNA. The other important function of the complex is to transcribe the viral genome. RdRp directly mediates the synthesis of negative-sense subgenomic RNA molecules from the positive-sense genomic RNA. This is followed by the transcription of these negative-sense subgenomic RNA molecules to their corresponding positive-sense mRNAs.

Fetal development during the third trimester

During the third trimester, the fetus continues to grow in size and weight. The lungs are still maturing. The fetus starts to position itself head-down. By the end of the third trimester, the fetus is about 19 to 21 inches long and weighs about 6 to 9 pounds. Fetal development during the third trimester includes:

·         The fetus can see and hear.

·         The brain continues to develop.

·         The kidneys and lungs continue to mature.

·         By the 36th week, the head may "engage" (drop into the pelvic area). This is a process called "lightening."

·         The bones of the skull stay soft to make it easier to pass through the birth canal.

·         For many babies, the irises of the eyes are slate blue. The permanent eye color will not appear until several days or weeks after birth.

·         The fetus can suck its thumb and can cry.

·         By 38 to 40 weeks, the fetus' lanugo has almost all gone away.

·         By 38 to 40 weeks, the lungs have matured fully.

·         The baby is covered in vernix caseosa (or simply called vernix). This is a creamy, protective coating on the skin.

·         The head will often turn downward during the last couple of weeks of pregnancy.

Changes in your body

In the third trimester, you may become more uncomfortable as your due date nears. As the fetus grows in size and crowds the abdominal cavity, you may have a hard time taking deep breaths or getting comfortable at night for sleep. Or you may not have any discomfort as you anxiously await the arrival of your new son or daughter.

Here is a list of changes and symptoms that you may have during the third trimester:

·         Increased skin temperature as the fetus radiates body heat, causing you to feel hot.

·         Need to urinate more often because of increased pressure on the bladder.

·         Swelling of the ankles, hands, and face (edema) as you keep retaining fluids.

·         Hair may start to grow on your arms, legs, and face because hormones are stimulating the hair follicles. Your hair may also feel coarser.

·         Leg cramps may happen more often.

·         False labor (Braxton-Hicks contractions) may start at irregular intervals in preparation for childbirth.

·         Stretch marks may appear on the stomach, breast, thighs, and buttocks.

·         Colostrum may start to leak from your nipples. This is a fluid in the breasts that nourishes the baby until the breastmilk becomes available.

·         Dry, itchy skin may continue, particularly on the stomach. This is because the skin continues to grow and stretch.

·         Your sexual drive may drop.

·         Skin pigmentation may become more apparent. You may have dark patches of skin on your face.

·         Constipation, heartburn, and indigestion may continue.

·         White-colored vaginal discharge (leukorrhea) may increase and contain more mucus.

·         Backaches may continue and get worse.

·         Hemorrhoids may continue and get worse.

·         Varicose veins in the legs may continue and get worse.

mental illness

There are nearly 300 mental disorders listed in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders). This is a handbook used by health professionals to help identify and diagnose mental illness.

Some of the main groups of mental disorders are:

• mood disorders (such as depression or bipolar disorder)
• anxiety disorders
• personality disorders
• psychotic disorders (such as schizophrenia)
• eating disorders
• trauma-related disorders (such as post-traumatic stress disorder)
• substance abuse disorders

The diagnosis of mental illness can be controversial. There have been many debates in the medical community about what is and isn’t a mental illness. The definition can be influenced by our society and culture, but most mental illnesses occur across all countries and cultures. This suggests that they are not just constructed by social norms and expectations, but have a biological and psychological basis too.

Ø  Paranoid personality disorder: characterized by a pattern of irrational suspicion and mistrust of others, interpreting motivations as malevolent.

Ø  Schizoid personality disorder: lack of interest and detachment from social relationships, apathy, and restricted emotional expression.

Ø  Schizotypal personality disorder: pattern of extreme discomfort interacting socially, and distorted cognition and perceptions.

Ø  Cluster B personality disorders

Antisocial personality disorder: pervasive pattern of disregard for and violation of the rights of others, lack of empathy, bloated self-image, manipulative and impulsive behavior.

Borderline personality disorder: pervasive pattern of abrupt mood swings, instability in relationships, self-image, identity, behavior and affect, often leading to self-harm and impulsivity.

Histrionic personality disorder: pervasive pattern of attention-seeking behavior and excessive emotions.

Narcissistic personality disorder: pervasive pattern of grandiosity, need for admiration, and a perceived or real lack of empathy. In a more severe expression, narcissistic personality disorder may show evidence of paranoia, aggression, psychopathy, and sadism, which is known as malignant narcissism.

·        Cluster C (anxious or fearful disorders)

Avoidant personality disorder: pervasive feelings of social inhibition and inadequacy, extreme sensitivity to negative evaluation.

Dependent personality disorder: pervasive psychological need to be cared for by other people.

Obsessive-compulsive personality disorder: characterized by rigid conformity to rules, perfectionism, and control to the point of satisfaction and exclusion of leisurely activities and friendships (distinct from obsessive-compulsive disorder).

Ø  Other personality types

Some types of personality disorder were in previous versions of the diagnostic manuals but have been deleted. Examples include sadistic personality disorder (pervasive pattern of cruel, demeaning, and aggressive behavior) and self-defeating personality disorder or masochistic personality disorder (characterized by behavior consequently undermining the person's pleasure and goals). They were listed in the DSM-III-R appendix as "Proposed diagnostic categories needing further study" without specific criteria. The psychologist Theodore Millon and others consider some relegated diagnoses to be equally valid disorders, and may also propose other personality disorders or subtypes, including mixtures of aspects of different categories of the officially accepted diagnoses.

Protein, Calcium, and Iron sources for Vegetarian Families

Protein

v  Protein is important for growth and repair of many parts of the body, including muscle, tissue, bones, and even DNA. While meat is a high source of protein, protein is also found in the following lacto-ovo vegetarian foods:

v  Milk

v  Yogurt (Greek yogurt is a higher source than regular)

v  Eggs and egg whites

v  Tofu and other soy products

v  Beans and legumes

v  Nuts and seeds

v  Whole grains such as quinoa, oatmeal, brown rice, or whole wheat flour

v  Veggie burgers/meat-free alternatives

Calcium

v  Calcium is important for bone strength, muscle contraction, and vitamin D absorption. Calcium is especially important for children, because they are in the bone-building stage of their life. Calcium is found in the following foods:

v  Milk

v  Yogurt

v  Calcium fortified orange juice, soy milk, tofu

v  Dark, leafy green vegetables such as kale, broccoli, and collard greens

v  Veggie burgers/meat-free alternatives

Iron

v  Iron is important for healthy red blood cells by allowing them to carry oxygen throughout the body. Without enough iron, you risk becoming anemic, which can lead to a constant state of fatigue. Meat is an important source of iron, but iron is also found in the following vegetarian foods:

v  Dark, leafy green vegetables including spinach and Swiss chard

v  Soy products such as tofu and soymilk

v  Beans and legumes

v  Nuts and seeds

v  Dried fruits including apricots, prunes, and raisins

v  Potatoes

v  Veggie burgers/meat-free alternatives