Jet lag disorder

Jet lag, also called jet lag disorder, is a temporary sleep disorder that can affect anyone who quickly travels across multiple time zones. Jet lag is caused by a disruption to your body's internal clock or circadian rhythms — which tell your body when it's time to be awake and when it's time to sleep. The more time zones crossed, the more likely you are to experience jet lag.

Jet lag can cause daytime fatigue, an unwell feeling, difficulty staying alert and gastrointestinal problems. Jet lag is temporary, but it can significantly degrade your vacation or business travel comfort. Fortunately, there are steps you can take to help prevent or minimize jet lag.

Symptoms of jet lag can vary. You may experience only one symptom or multiple symptoms. Jet lag symptoms may include:

·         Disturbed sleep — such as insomnia, early waking or excessive sleepiness

·         Daytime fatigue

·         Difficulty concentrating or functioning at your usual level

·         Stomach problems, constipation or diarrhea

·         A general feeling of not being well

·         Muscle soreness

·         Menstrual symptoms in women

Symptoms worse the farther you travel
Jet lag symptoms usually occur within a day or two of travel if you've traveled across at least two time zones. Symptoms are likely to be worse or last longer the more time zones that you've crossed, especially if you travel in an easterly direction. It's estimated to take about a day to recover for each time zone crossed.

When to see a doctor
Jet lag is temporary. But if you are a frequent traveler and continually struggle with jet lag, you may benefit from seeing a sleep specialist.

A disruption to your circadian rhythms
Jet lag can occur anytime you cross two or more time zones. Jet lag occurs because crossing multiple time zones puts your internal clock or circadian rhythms, which regulate your sleep-wake cycle, out of sync with the time in your new locale. For instance, you lose six hours on a typical New York to Paris flight. That means that if you leave New York at 4:00 p.m. on Tuesday, you arrive in Paris at 7:00 a.m. Wednesday. According to your internal clock, it's 1:00 in the morning, and you're ready for bed, just as Parisians are waking up. And because it takes a few days for your body to adjust, your sleep-wake cycle, along with most other body functions, such as hunger and bowel habits, remains out of step with the rest of Paris.

The influence of sunlight
A key influence on your internal clock is sunlight. That's because the pineal gland, a part of the brain that influences circadian rhythms, responds to darkness and light. Certain cells in your retina — the tissue at the back of your eye — transmit the signal of light to an area of your hypothalamus, a part of your brain. The signal is then sent to your pineal gland. At night, the pineal gland releases the sleep-promoting hormone melatonin. During the day, melatonin production is very low. So you may be able to ease your adjustment to your new time zone by exposing yourself to daylight in that new time zone.

Airline cabin pressure and atmosphere
Some research shows that the changes in cabin pressure associated with air travel may contribute to some symptoms of jet lag, regardless of travel across time zones. A July 2007 study published in the New England Journal of Medicine showed that simulated air travel at cabin pressures equivalent to 7,000 to 8,000 feet of elevation produced symptoms of altitude-related malaise (a feeling of unwellness), muscular discomfort and fatigue. In addition, most airline cabins circulate very dry air, which can be dehydrating. And mild dehydration can contribute to feelings of malaise, headache, and eye and nasal discomfort.

A few basic steps may help prevent jet lag or reduce its effects:

·         Arrive early. If you have an important meeting or conference — anything that requires you to be in top form — try to arrive a few days early to give your body a chance to adjust.

·         Get plenty of rest before your trip. Starting out sleep-deprived makes jet lag worse.

·         Gradually adjust your schedule before you leave. If you're traveling east, try going to bed one hour earlier each night for a few days before your departure. Go to bed one hour later for several nights if you're flying west. If possible, eat meals closer to the time you'll be eating them at your destination.

·         Regulate bright light exposure. Because light exposure is one of the prime influences on your body's circadian rhythm, regulating light exposure may help you adjust to your new location. If you have traveled west, wear sunglasses and avoid bright light in the morning, and then allow as much sunlight as possible in the late afternoon for the first days in your new location. If you have traveled east, bright sun exposure in the morning hours will be the most beneficial to helping your body adjust to the local time.

·         Stay on your new schedule. Set your watch to the new time before you leave. Once you reach your destination, try not to sleep until the local nighttime, no matter how tired you are.

·         Stay hydrated. Drink plenty of water before, during and after your flight to counteract the dehydrating effects of dry cabin air. Dehydration can make jet lag symptoms worse. For the same reason, avoid alcohol and caffeine, both of which dehydrate you further.

·         Try to sleep on the plane if it's nighttime at your destination. Earplugs, headphones and eye masks can help block out noise and light. If it's daytime where you're going, resist the urge to sleep.

Effective Living Clinic

B-3/19, 0:1, Sector 3, Vashi

Navi Mumbai 400703

Tel: 9987223811 / 9969105310

www.effectivelivingclinic.com

 

Ask mom, not me!

Whom do you go up to when you want to buy an expensive dress or the newly launched playstation? Is it your mother or father who gives in to all your demands? Or, do they subtly reject your plea by passing the buck to each other?

Whenever Disha D wants extra pocket money or permission to go out for a late party, her parents can never come to a conclusion.

"It's been like this for years. My father is out of town most of the time due to business. So, my mother always asks me to get his permission. When I get in touch with him, he says please ask your mother, I am busy," says Disha who calls this entire process a merry-go-round experience.

Dr Seema Darode, clinical psychologist, says, "There can be various reasons for such kind of behaviour. One of the reasons could be that the parent does not want to create a bad image by refusing the child. So, he or she plays it safe by passing the buck. The other reason could be that the parent is not assertive and wants to avoid any argument." She adds that, instead of avoiding a discussion, parents should sit down and explain to the child why they have refused in the first place.
And what do the parents feel about this?

Clare Rodriques, mother of a teenage daughter, says, "There are many things which we know is wrong for her, but do not know how to put it to her. So, in such cases, we just keep passing it on to each other. Today, children are unpredictable, and you never know how they will react. Hence, we prefer to delay the situation than take a decision at that moment." She says that the resentment after refusal is the reason she prefers to avoid taking a call.

The youngsters do not enjoy such a situation, too. Abhishek Deshmukh, a student says, "Whenever I ask my mother for a particular thing, she sends me to my father. He, in turn, does the same thing. They continue to do that for days till I give up."

Abhishek feels that it's unfair on their part to behave in such a manner. Instead of playing the passing game, the parents need to talk straight with the child. If he/she is bright, the kid will understand: in the long, if not the short, run.

Look like a diva this winter

Winter makeup doesn't mean you have to look washed out. Here are some trends you can choose from to look like a diva this season.

Bold lips: A statement pout is an evergreen trend. So go ahead, dab on some fiery red lipstick and turn heads. Make sure you line your lips well before the application so that your pout doesn't look smudged. Also, if you are going heavy on the lips, keep the eyes kohl-free. Just dab on some gold eyeshadow to highlight your brows and mascara to open up your eyes.

Pink blush: In winter, the skin often looks dry and pale. Blush is a good way to create the illusion of rosy chheks. To apply the perfect brush of blush, suck your cheeks in and apply blush on the apple of your cheeks. Don't overdo it. Round off with neutral or light pink gloss and dewy eye makeup.

Nature inspired: Nature inspired trends are in this season. Use an eye quartet that has the colours of autumn like gold, browns and beige. Alternatively, if you are bold enough, go for white eye makeup: white liner, white shadow with silver accents.

Go goth: Dark eyes and lips make a gothic combo. But this winter play it up with a twist: use metallic eye shadow instead of the susal opaque black. For the lips, go for a glossy scarlett or deep maroon.

Yoga for kids: A good idea?

Yoga for kids can be fun and relaxing. Understand what a typical yoga class for kids entails and how to pick the right class for your child.

Is your child about to start practicing yoga at school? Does he or she seem interested in taking a yoga class? If so, you may have questions about the possible benefits of yoga for kids and what a typical program entails. Before your child does his or her first pose, get the facts on yoga for kids.

How can yoga benefit children?

Research on the benefits of yoga for kids is limited. Anecdotal reports suggest that yoga can calm children, reduce obesity, enhance concentration and help children manage certain health conditions, such as headaches and irritable bowel syndrome. Studies suggest that yoga may also benefit children who have various mental and physical disabilities. Yoga may even help children who have eating disorders lessen their preoccupation with food. More studies, however, are needed to confirm the positive health effects of yoga for kids.

At the least, yoga can be a gentle method for your child to get more physical activity and enhance his or her well-being.

What happens during a typical yoga class for kids?

Yoga classes for children rarely focus on the importance of perfecting poses. Instead, they often emphasize yoga basics, such as the cultivation of compassion — rather than competition — and the connection between breathing and different poses. A typical yoga class for kids may involve:

·         Warm-up. Your child will remove his or her shoes and may lie down or sit cross-legged on the floor or on a chair. A special object — such as a yoga mat or pillow, clothing, or stuffed animal used only for yoga — may be used to signal that this is a time for relaxation. The instructor may encourage your child to quiet his or her mind, perhaps by closing his or her eyes and imagining a problem disappearing.

·         Breathing. Your child will be encouraged to focus on breathing in and out slowly and deeply through the nose. In one technique, your child might imagine filling up his or her stomach with air like a balloon and then slowly releasing the air.

·         Postures. Gentle movements, including stretching, will help your child prepare to do postures that involve standing, sitting, twisting, balancing and bending. Some instructors provide pictures of plants, animals or objects to imitate. During each pose, your child may be reminded to breathe through his or her nose, to avoid forcing a position, and to stop if he or she experiences pain.

·         Relaxation. After completing a series of poses, your child may lie down on the floor on his or her back and close his or her eyes. The instructor may repeat a sound or phrase to encourage your child to concentrate on his or her breathing. Your child may also be encouraged to visualize experiences, such as lying on a cloud or floating through the sky.

·         Reawakening. As the class ends, your child will begin stretching or wiggling his or her body and slowly rise from the floor.

Let your kids play freely: Experts

Overprotective parents who do not allow their children to play freely could be doing more harm than good to them, experts have warned.

Parents who restrict unstructured play can increase the risk of depression in their children, who may even develop suicidal tendencies.

Such parents - branded "hovering helicopters" by researchers - prevent their children from playing outside, where they might build dens, climb trees or explore the countryside, Daily Express reported.

The American Journal of Play asked a group of experts to investigate the near-extinction of free play and its effects on children and society.

They said that without free outdoor play, children are prone to obesity, poor physical health and are unable to develop social skills.

Peter Gray, professor of psychology at Boston College, said: "Over the last 50 years opportunities for children to play freely have declined dramatically in the United States and other developed nations.

"That decline continues, with serious negative consequences for children's physical, mental, and social development."

While calling for restoration of free play, Gray says there is a clear correlation between its decline and the rise of depression, suicide and narcissism among children.

He also recommends mixed-age play, stating it is also beneficial.

Older children were able to teach younger ones new skills, while also learning themselves, he says.

 

A family of friends

People staying out alone find their solace with friends as they bond like a family... 

I left my home for further studies immediately after school. That was 11 years back and since then I have been staying away from home. From studies, it became the quest for a career and from there, the sustenance. And these years have passed like a moment as I can still recall my first steps out of the comfort of my home as if it was just yesterday. That time it might have been a bold step, but these days it's just another story as it has become a common phenomenon. 

And this has given birth to a whole new equation of relations where friends find themselves in the close vicinity of each other, being there at various times, sharing every moment, knowing every secret and seeing you become the person that evolves through the years. It then wouldn't be wrong to say, that they become your family. Staying in a rented house, sharing the expenses, cooking together, partying every weekend, scolding each other for every bad habit, waiting for all to come home from work so that there could be that towards the end of the day 'mehfil', fighting over silly issues and then reconciling and a lot more.

While you might miss the love and care you get from staying with your parents, what it does is bring out that sense of individuality and independence at an early age. It helps you in finding what's best for you and take all your decisions on your own rather than someone else doing it for you. Friends, as they say, make or break someone's life and if you find that family like belonging with all that fun, then what better would you look for? 

Is your woman faking it in bed?

Source: Times of India

Dr Suman Bijlani lists women's common sexual concerns and what they mean for men

Wonder why your wife/girlfriend seems "off sex" of late? Why does she complain of a headache just when you are in the mood? Fact is, as with men, sex is a big issue for women too. Only, due to conditioning or lack of awareness, most women don't articulate them.

Generally, women realise they have sexual problems only when:
» It affects their relationship
» Their partner starts complaining
» When they are depressed
» When they themselves get involved in an extra-marital affair.

Also, the nature of problems differs slightly with age.

Younger women:
Sexual problems relate more to body image issues and 'performance anxiety'. Especially if they feel sex is the only way they can hold on to their relationship.

Older women:
Sex boils down to a chore or duty after years of marriage/relationship. It then manifests in pains, aches, lack of orgasm and other physical symptoms.

The bottomline:
Don't blame your dull sex life on her PMS or mood swings. Gynaecologist Dr Suman Bijlani of Gyneguide tells you how to read between the lines.

Problem: Lack of interest
Message: Foreplay continues throughout the day
A woman wants her man to make her feel special throughout the day. This sets up her mood for the special night. In a marriage, being interested in the house or taking care of the children is important. Conflicts with kids affects her relationship with her husband.
Hence make that special effort to show you care - through messages, gifts, a special outing etc.

Problem: Poor body image
Message: I want to feel beautiful when I'm with you
A woman might shy away from intercourse due to poor body image - a result of low self-esteem. If her partner nags her about her lack of perfection, it can affect her sexual confidence. It's foolhardy to say things like 'your hips are too wide' or 'breasts are too small' and later expect her to perform in bed. For a woman, the only solution is to work on herself as a person. Men get attracted by a woman's confidence.

Problem: Faking it
Message: Orgasm isn't everything
Men tend to focus only on orgasm, but often for a woman, great foreplay is enough. Hence, ensure she is happy with the quality of sex. If she fakes an orgasm, it means she isn't satisfied and doesn't trust you enough to tell you. Such a behaviour points to chinks in the relationship, hence work on them first.

Problem: Frequency issues
Message: I am no sex machine
Some men want sex every day, but with women, many other factors need to be in place. There is no ideal time or frequency for sex,but if the frequency of desire is very disparate, seek help. If a woman is stressed or has resentments towards her man, it reflects in lack of interest in sex.

Problem: Pain during sex
Message: Be considerate in bed
A common problem, painful intercourse can result from vaginal infection or if the partner is very aggressive. Pain is of two types. Superficial pain: which occurs at the time of insertion. Or deep pain: that's usually pathological or due to endometriosis or infections. This needs to be taken seriously. Using a lubricant or increasing foreplay can help.

Problem: Body odour
Message: Please be pleasant
Both men and women can suffer from fungal infections, tinea infection and similar problems that lead to body odour. To stimulate a woman's interest in sex, it is essential that the man maintains a pleasant personality and smells good as well. Taking the point further, he should make an effort to look good for his woman. It leads to a better response in bed.

Problem: Fear of pregnancy
Message: Take care of protection
It's often the fear of pregnancy that makes women shy away from sex. For good sex, it's important for both partners to be equally aware and responsible for contraception.

Menstrual cycle: What's normal, what's not

Source: Mayo Clinic

Your menstrual cycle can say a lot about your health. Understand how to start tracking your menstrual cycle and what to do about irregularities.

Do you know when your last menstrual period began or how long it lasted? If not, it might be time to start paying attention. Tracking your menstrual cycles can help you understand what's normal for you, time ovulation and identify important changes — such as a missed period or unpredictable menstrual bleeding. While menstrual cycle irregularities usually aren't serious, sometimes they can signal health problems.

What's the menstrual cycle?

The menstrual cycle is the monthly series of changes a woman's body goes through in preparation for the possibility of pregnancy. Each month, one of the ovaries releases an egg — a process called ovulation. At the same time, hormonal changes prepare the uterus for pregnancy. If ovulation takes place and the egg isn't fertilized, the lining of the uterus sheds through the vagina. This is a menstrual period.

What's normal?

The menstrual cycle, which is counted from the first day of one period to the first day of the next, isn't the same for every woman. Menstrual flow may occur every 21 to 35 days and last two to seven days. For the first few years after menstruation begins, long cycles are common. However, menstrual cycles tend to shorten and become more regular as you age. Your menstrual cycle may be regular — about the same length every month — or somewhat irregular, and your period may be light or heavy, painful or pain-free, long or short, and still be considered normal. Within a broad range, normal is what's normal for you.

How can I track my menstrual cycle?

To find out what's normal for you, start keeping a record of your menstrual cycle. Begin by tracking your start date every month for several months in a row to identify the regularity of your periods. If you're having problems or you're concerned about the timing, flow or discomfort of your periods, then also make note of the following every month:

·         End date. How long does your period typically last? Is it longer or shorter than usual?

·         Flow. Record the heaviness of your flow. Does it seem lighter or heavier than usual? How often do you need new sanitary protection?

·         Pain. Describe any pain associated with your period. Does the pain feel worse than usual?

What causes menstrual cycle irregularities?

Menstrual cycle irregularities can have many different causes, including:

·         Pregnancy or breast-feeding. A delayed or missed period can be an early sign of pregnancy. If you haven't had your period in six weeks and you've been sexually active, take a pregnancy test. Breast-feeding typically delays the return of menstruation following pregnancy.

·         Eating disorders, extreme weight loss or excessive exercising. Eating disorders — such as anorexia nervosa — extreme weight loss and increased physical activity can disrupt menstruation.

·         Polycystic ovary syndrome (PCOS). This common hormonal disorder may cause small cysts — fluid-filled sacs or pockets — to develop in the ovaries along with irregular periods.

·         Premature ovarian failure. Premature ovarian failure refers to the loss of normal ovarian function before age 40. Women who have premature ovarian failure may not have periods or may get them irregularly.

·         Endometriosis. This disorder causes tissue that normally lines the inside of your uterus to grow outside your uterus. Endometriosis can cause pain — sometimes severe — especially during your period.

·         Pelvic inflammatory disease (PID). This infection of the reproductive organs may cause irregular menstrual bleeding.

·         Uterine fibroids. Uterine fibroids are noncancerous growths of the uterus. They may cause heavy menstrual periods and bleeding between periods.

What can I do to prevent menstrual irregularities?

For some women, use of birth control pills can help regulate menstrual cycles. However, some menstrual irregularities can't be prevented. Regular pelvic exams can help ensure that problems affecting your reproductive organs are diagnosed as soon as possible.

In addition, consult your health care provider if:

·         Your periods suddenly stop for more than 90 days

·         Your periods become erratic after having been regular

·         You bleed for more than seven days

·         You bleed more heavily than usual — soaking through more than one pad or tampon every hour or two

·         Your periods are less than 21 days or more than 35 days apart

·         You bleed between periods

·         You develop severe pain during your period

·         You suddenly get a fever and feel sick after using tampons

Control anger before anger controls You

- Dr. Kurien S. Thomas, Effective Living Clinic, Vashi, Navi Mumbai - Rejuvenate

"A man was polishing his new car; his 4 year old son picked up a stone & scratched on the side of the car. In anger, the furious Man took his child's hand & hit it many times, not realizing he was using a wrench. At the hospital, the child lost all his fingers due to multiple fractures.When the child saw his father....with painful eyes he asked 'Dad when will my fingers grow back?' The man was so hurt and speechless. He went back to the car and kicked it many times. Devastated by his own actions... sitting in front of the car he looked at the scratches, His son had written 'LOVE YOU DAD'. It is said, Anger and Love have no limits...Always remember..... "Things are to be used and people are to be loved" but the problem in today's world is.... "People are being USED & Things are being LOVED."In today’s world we are always being judged / scanned / criticized by one and all; at home, at school, at college, at place of work and at all places that we go.Competitions and performance are over –rated. Televisions, internet and other media have been set on high search and follow mode. People today follow others not according to their taste, but by fame, prosperity etc. of others. The result …. They end up with unsatisfactory taste buds in life. This triggers their stress and stress in turn makes them immobile towards anticipated success thus anger triggers in the individual. Who does not get angry? The answer is everybody does? Every human does because that is his/her way of expression on anxiety or dissatisfaction.Anger has many dimensions to it. Some think an angry tone displays maturity. Some feel an angry expression can bring fear; that is the best mode to bring discipline. Some feel angry words can bring hope. Parents get angry due to anxiety. Some Anger has love in it. But only wise men can recognize the element of love in anger.I read about a 19 year old boy who ran away from his house 3 times. The reason; his mother did not buy a motorbike for him. The anxiety that a parent holds while the child rides the bike is unexplainable. Parents got their right to worry and that worry is translated into anxiety and the anxiety is expressed in anger.Marriages are today held is such a way that parents got no say in the lives of their child. We have a notion with us that we know everything and we can deal with it. That is our side of the story. We do give pre-marital counseling to the to-be-bride & the groom where a detailed study is conducted considering the likes & dislikes a crispy consultation is tabled before the to-be couple. In my personal suggestion the entire family if possible must be given counseling. If not possible as an entire family at least the parents of the bride and the groom must also be facilitated with this unique service. There may be contradictions to my say but let me say that many times due to lack of proper understanding, family issues pop up in no seconds. A gulf is bridged in the family. It would look like a torn bedspread when spread on the bed. The charm is gone. Many families today live like strangers under one roof. The newly wed does not interact with the parents or very limited. Or the parents do not interact with the newly wed. Sibling rivalry, the list goes endless… The reason is perhaps small issues which are concreted so well perhaps stronger than a RCC slab. Sometimes it would be stronger when compared to concreted roads. This is stress in the family-relationships. Concern for each other brings understanding and that understanding is real love.The other day I had written on stress during exams and tips to combat it. Stress to some extend is good but when it goes beyond boundaries of tolerance it turns out to be negative. Similarly, expression of anger to an extend is wise beyond that limit is evil sometimes even destructive.A short advice to the newly married or all those in the wedlock Don’t go to bed angry at each other. It will only get worse in the morning. Young husbands & wives sometimes think that their spouse will “get over it” with a good night’s sleep. Take it from one who knows? It doesn’t work. If you don’t solve your problems, both of you will not sleep well and both will have a bad morning when you do wake up.

Quick tips to control anger before anger controls us

Get out of the situation or place where you are when you got angry•

Try to stop the discussion at once and try to think will it benefit you in any way•

Try to channelize the energy in you to do some activities like cleaning, walking, writing down the causes of that particular situation•

Try to analyse which kind of conversation was responsible to trigger anger in you, rather learn to act tactful in similar situations ahead• Try to think of something else that could calm down your anger (about your family, loved ones etc.)•

Try deep breath –inhale/exhale at least 8 times•

Try to listen to some soothing music.•

Still angry… take a pillow; punch it till your anger wades out.You would emerge stronger when you learn the art to control your anger. Remember, it is human to have anger. It is what you do with it that counts!

Let every person be quick to listen, slow to speak, very slow to anger.

Dr. Kurien S. Thomas is a certified & qualified Clinical  Psychologist, Psychotherapist, Counsellor, Life Coach, Registered Medical Practitioner in Alternative Medicines & YogaTherapist. He has completed M.S, M.D (Doctor of Medicine in Alternative Medicines), certified & qualified Yoga Therapist from University of Mumbai, Founder and Executive Director of EFFECTIVE LIVING CLINIC and creator of K Yoga Therapy. He is registered with Indian Board of Alternative Medicines, which is recognized by the W.H.O (World Health Organisation) and U.N (United Nations).