Proper Sleep: Life Style modification by Dr S Rajarathinam

 

 

Dr. S. Rajarathinam, MBBS ; DPM ; MD.

PROPER SLEEP - LIFE STYLE MODIFICATION

Sleeplessness is an important symptom of most of the diseases of body and Mind.

Proper sleep is essential for Healthy and Peaceful Life.

Let us plan for correct pattern of sleep.

Daily requirement of sleep ranges from 6 to 8 hours.

As far as possible, the time of going to sleep and waking up should be same (e.g. 9 -10 pm &5 - 6 am).

In General, Bed room should be dark, sound proof, comfortable, peaceful and have better ventilation.

Better, not to keep TV / Radio / Computer in Bedroom.

Better to do simple exercise, walking, yoga and the breathing exercise in the morning.

Coffee / Tea may be avoided after 6 pm.

Alcohol / Tobacco products must be avoided.

Day time sleep may be restricted / avoided.

Before sleep, avoid reading Books, watching TV, listening to Radio.

Utilize the Bed for sleep only.

In case of important work at night leading to delay in onset of sleep, plan for compensatory day time nap.

To compensate the less sleep at right, plan for sleep in day time during leisure time.

Don't plan for solution to problems, just before sleep. All the Issues may be sorted out before evening passes off.

Let the Dinner be light, as the energy requirement will be less during sleep.

Taking large quantity of Water, Fruit juice, Milk and other liquid diet may be avoided after 7 pm.

Taking Hot water bath before sleep may relax our Body and Mind.

Giving Auto Suggestion everyday to ourself that we are going to have a comfortable sleep, will yield better result.

Self  medication  with  sleeping  pills  or  any  other  medication,  without consultation with Doctor must be avoided. Self medication invariably leads to Addiction.

With Love

S. Rajarathinam

Head ache by Dr S Rajarathinam

  Dr. S. Rajarathinam, _{MBBS ; DPM ; MD.}

BRIEF INFORMATION ABOUT HEADACHE :

➢Most of us, at one or many times in our life, experience Headache and suffer a lot. Head ache may present independently or associated with other symptoms.

Symptoms:-

➢Headache may present with sense of Tightness over Head, shooting pain, dull ache, pain over the front / back of Head, pain on one side of the head to start with and spread to other side, etc.

➢Headache may be intermittent or continuous.

➢Sometimes, it may be associated with visual Problem, Vomiting, etc.

➢It may last for few hours to days.

Reason for Headache:-

➢Various types of  infections

➢Visual problem / Stress / Head injury / Increased pressure within Eyes

➢Ear / Nose / Throat diseases

➢Dental problems /  Hormonal problems Stress / Head injury / Diseases of brain, etc.

Triggering factors for Headache:-

➢Untimely  food,  excessive  Coffee  /  Tea  intake,  Highly  fermented  food,  Cola Drinks, Excessive or inadequate Sleep, Exposure to too much of Heat / Light / Sound / Smell, Hormonal problems, Some medicines, Extreme low temperature Consuming excessive milk products, Anxiety disorders , Stress, Depressive disorder, etc.

Preventive Steps:-

➢Timely, Healthy nutritious food.

➢Moderation in coffee / Tea intake.

➢Timely, adequate sleep of 6-8 hrs / day.

➢Avoiding uncongenial environment.

➢Avoiding food items which trigger the Headache.

➢Consultation with Family Doctor in the early stage of diseases of Body and mind.

Important medical advice:-

➢Even now, many people self medicate for Headache, Various types of pains and other diseases. They get medicines directly from some of the medical shops. This leads to kidney / Liver diseases. Many types of pain killers, when used indiscriminately, may damage the kidneys permanently. Hence, without consulting the Family Doctor for any physical / Psychological problems, do not take medicines on your own.

With Love

S. Rajarathinam

SPIRITUALITY INTEGRATED MENTAL HEALTH

• 
  Let us forget the Past as past cannot be changed. We should not harbour any guilt feelings over the past events. Rather, we should repent sincerely over the past mistakes, seek forgiveness from God and should not repeat the same or any new mistakes in future.
  
• Let us not worry about the Future as future cannot be predicted by any means.
  
• Let us live in Present as present is very much with us and we can make efforts to transform towards betterment.
  
• Let us consider all happenings in our life equally. ( Happiness / Sorrow, Success / Failure, Gain / Loss, Praise / Blame,etc.)
  
• Above all, let us take everything positively. Whatever happens is happening for good only.
  
• Let us do our Duty to the best of our ability. Let us accept the outcome as a gift of God and also offer the fruits of our action to God.
  
• Let us not compare ourselves with others. Because, everybody is unique in God’s creation.
  
• Let us not expect anything from others. Then, there won’t be any disappointments.
  
• Let us do Meditation, Yoga, Breathing exercise, Walking, Simple body exercise, etc. on a daily basis. Our body and mind will continue to become healthier.
  
• Let us enjoy the Nature, listen to Music and Songs, involve in Gardening, Drawing, reading Good Books etc. They will relax our body and mind.
  
• Let us eat healthier, balanced and nutritious Diet to keep our body and mind to function efficiently.
  
• Praying God with a name and form of our choice or without any name and form, chanting God’s name of our choice, listening and singing Devotional songs, unconditional love towards God, Human beings and other Living beings, Group singing, Group prayer, etc. will calm down our mind and strengthen our Self-confidence.
  
• Let us offer our services to Poor, Diseased, Physically or Mentally Handicapped, Elderly and Orphaned Persons - physically, psychologically, emotionally, materially, monetarily or by providing food depending on their basic needs.
  
• Irrespective of Race, Religion, Caste, Color, Country, language, etc., let us help all, within our capacity, whenever their basic needs are challenged. Let us never harm anybody, whatsoever is the reason.
  
• God pervades in all living beings and non-living beings as he is Omnipresent. So, let us treat everybody equally. Also, let us remember that He knows everything (Omniscient) and all powerful (Omnipotent).
  
• Let us follow the Good qualities like Truth, Righteousness, Selfless Love, Peace, Non–violence, Sacrifice, Flexibility, Tolerance, etc.
  
• Let us eliminate the Bad qualities like Anger, Greed, Selfishness, Hatred, Egoism, Jealousy, etc.
  
• Let us Help Ever and Hurt Never in our life.
  
• Let us Love all Living beings and Human beings as Love is the only Power which binds all of us with each other and God.
  
• Let us Serve All within our capacity as Service to God’s creation is Service to God. It gives Divine Bliss.
  
• Let us treat others in the way, we want others to treat us.
  
• What we don’t want others do to us, we should not do the same to others.
  
• We are all governed by Law of Divinity, otherwise known as Law of Nature or Law of Karma. God will not give us whatever we want. He will give us whatever we deserve. To improve our deservedness, let
  

us always - Think Good, So, let us always 

Speak Good, Do Good, Hear Good, See Good LOVE IS GOD; GOD IS LOVE. 

START THE DAY WITH 

FILL THE DAY WITH LOVE ENDTHE DAY WITH 

With Love 

S.Rajarathinam 

HOW TO MODIFY ONE’S THINKING AND EMOTIONS TOWARDS BETTERMENT

 

• FORGET THE PAST; PAST CANNOT BE CHANGED.
• DONOT WORRY ABOUT THE FUTURE; FUTURE CAN NOT BE PREDICTED BY ANY MEANS.
• LIVE IN PRESENT; PRESENT IS VERY MUCH WITH YOU.
• TAKE EVERYTHING EQUALLY.
• TAKE EVERYTHING POSITIVELY.
• WHAT EVER HAPPENS IS HAPPENING FOR GOOD ONLY.
• DO THE BEST OF YOUR ABILITY; LEAVE THE RESULT TO GOD.
• OFFER EACH AND EVERYTHING TO GOD
• PATIENCE, PERESEVERATION (HARD WORK) AND PURITY WILL HELP US TO OVERCOME DIFFICULTIES.

• THERE IS NO SUBSTITUTE FOR HARD WORK IN THIS WORLD.
• YOU CAN, IF YOU THINK YOU CAN.
• DO NOT EXPECT ANYTHING FROM OTHERS; THEN THERE WON’T BE ANY DISAPPOINMENTS.

• DO NOT COMPARE YOURSELF WITH OTHERS. BECAUSE, YOU ARE UNIQUE IN GOD’S CREATION.

• ACCEPT THINGS / EVENTS / EXPERIENCES AS THEY ARE. THEN, THERE WON’T BE ANY NEGATIVE FEELINGS.

• WHEN WE PRAY GOD WHOLEHEARTEDLY, WITH UN-QUESTIONABLE FAITH IN HIM AND ABSOLUTE SURRENDER TO HIM, MIRACLES DO HAPPEN AND OUR PROBLEMS WILL GET RESOLVED IN NO TIME.

• WE SHOULD NOT BE PROUD OF OUR BODY, MIND, SENSES AND INTELLECT, WEALTH, POWER; STATUS ETC BECAUSE ALL ARE GIVEN BY GOD AND EVEN THE OPPORTUNITIES ARE GIVEN BY GOD.WHEN WE PRAY TO HIM WITH PURE MIND, GOD WILL REORGANIZE THINGS AND CIRCUMSTANCES IN SUCH A WAY THAT OUR PRAYERS ARE ANSWERED TO OUR FAVOUR.

• UPHOLD THE HIGHER PRINCIPLE OF VIRTUES, EVEN UNDER DURESS.

• PRAYER LEADS THE DEVOTEE TO THE HIGHER PLANE OF SALVATION.

• ONE CAN REST ASSURED THAT GOD WILL TAKE CARE OF ALL THOSE WHO SEEK HIS GRACE.

• RECREATION AQND RELAXATION: - RELAX THROUGH LIKE MUSIC, ARTS, SPORTS, TRAVELLING, GARDENING AND OTHER HOBBIES.

• GIVE IN OCCASIONALLY: IF YOU YIELD A LITTLE, OTHERS TO WILL.

• SHUN THE SUPERMAN AND WONDER WOMAN’S URGE. DO NOT THINK THAT YOU WILL BE ABLE TO DO EVERYTHING. ACCEPT YOUR LIMITATIONS AND PICK UP THINGS WHICH YOU CAN DO WELL.

• CHARITABLE ACTIVITIES: DO SOMETHING FOR THE OTHERS: HAVE A NICE FEELING OF HAVING DONE SOME GOOD TO OTHERS. THAT WILL INCREASE YOUR SELF-CONFIDENCE

• KEEP YOURSELF AWAY FROM ALCOHAL AND OTHER INTOXICATING DRUGS.

• BE FRIENDLY WITH EVERYBODY. FRIENDSHIP REDUCES THE TENSION AND HELPS YOU TO HAVE GOODWILL OF OTHERS. EXPECT LITTLE FROM OTHERS. IF OTHERS MISBEHAVE WITH YOU, THERE MAY BE MANY REASONS FOR THAT: MINIMISE YOUR REACTIONS TO THAT.

• DEVELOP INTEREST IN CULTURAL AND SPIRITUAL ACTIVITIES WHICH WILL HELP IN INCREASING YOUR MENTAL HEALTH.
• GOD IS WITHIN YOU, ABOVE YOU, BELOW YOU, BEHIND YOU, INFRONT OF YOU, BESIDES YOU, AND HE IS EVERYWHERE.

• GOD WILL GIVE US WHATEVER WE DESERVE WITH OUR PURITY OF THOUGHT, WORD AND DEED.

• GOD THROUGH HIS REPRESENTATIVES – PARENTS, WELL WISHERS AND GOOD PEOPLE HELP US WHENEVER WE ARE IN ANY CRISIS.

• GOD CONFERS PROSPERITY, WELL BEING AND GOOD GRACES ON DEVOTEES. 

• DO YOUR DUTY IN THE WORLD, ENGAGE YOURSELF IN YOUR PROFESSION, TAKE CARE OF YOUR FAMILY RESPONSIBILITIES, BUT PERFORM ALL THESE ACTIVITIES IN THE NAME OF GOD AND FOR GOD'S SAKE. OFFER THEM ALL TO GOD. THEN, NATURALLY, GOD WILL DO WHAT IS GOOD TO US.

WAYS TO COPE WITH THE STRESSFUL SITUATIONS In your life

1. BE RELAXED, CALM AND WELL COMPOSED.
2. UNDERSTAND THE PROBLEM AND THE SITUATION.
3. KNOW YOUR ABILITIES-TO WHAT EXTENT YOU WILL BE ABLE TO SOLVE THE PROBLEM OR FACE THE SITUATION
4. LOOK AROUND AND IDENTIFY PEOPLE WHO CAN SUPPORT AND HELP YOU. TAKE THEIR HELP.
5. TELL YOUSELF THAT YOU WILL DO YOUR BEST AND WILL NOT WORRY ABOUT THE RESULTS. ORGANISE YOURSELF.
6. SET ATTAINABLE GOALS AND MAKE ACTION PLANS WHICH ARE REALISTIC.
7. IN BETWEEN OR PERIODICALLY LOOK AT THE GAINS AND FEEL PROUD.
8. WHEN THINGS GO WRONG, TRY TO LEARN LESSONS. STOP WORRYING AND LET THE PAST GO.
9. SHARE YOU SORROW, FAILURES AND FRUSTRATIONS WITH SOMEONE YOU LIKE.
10. IF YOU ARE FACING MANY PROBLEMS AT A TIME, MAKE A LIST OF PRIORITIES AND TRY TO SOLVE THEM ONE BY ONE.
11. FIND TIME IN BETWEEN YOUR BUSY SCHEDULES TO RELAX THROUGH LIKE MUSIC, ARTS, SPORTS, TRAVELLING, GARDENING AND OTHER HOBBIES.
12. GIVE IN OCCASIONALLY: IF YOU YIELD A LITTLE, OTHERS TO WILL.
13. SHUN THE SUPERMAN AND WONDER WOMAN’S URGE. DO NOT THINK THAT YOU WILL BE ABLE TO DO EVERYTHING. ACCEPT YOUR LIMITATIONS AND PICK UP THINGS WHICH YOU CAN DO WELL.
14. DO SOMETHING FOR THE OTHERS: HAVE A NICE FEELING OF HAVING DONE SOME GOOT DO OTHERS. THAT WILL INCREASE YOUR SELF-CONFIDENCE.
15. KEEP YOURSELF AWAY FROM ALCOHOL  AND OTHER INTOXICATING DRUGS.
16. BE FRIENDLY WITH EVERYBODY. FRIENDSHIP REDUCES THE TENSION AND HELPS YOU TO HAVE GOODWILL OF OTHERS. EXPECT LITTLE FROM OTHERS. IF OTHERS MISBEHAVE WITH YOU, THERE MAY BE MANY REASONS FOR THAT: MINIMISE YOUR REACTIONS TO THAT.
17. DEVELOP INTEREST IN CULTURAL AND SPIRITUAL ACTIVITIES WHICH WILL HELP IN INCREASING YOUR MENTAL HEALTH.

BY IMPROVING THE COPING SKILLS, BY FOLLOWING THE ABOVE POINTS ONE WILL BE ABLE TO OVERCOME ANY TYPE OF ISSUE, STRESS, AND ANY PROBLEM IN THIS WORLD AND LEAD A PEACEFUL LIFE.