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Study Explains Why Females Sleep Less
Rtv News
22 Nov 2024, 23:54
Photo: Collected
While caregiving roles often take a toll on women's sleep, a new study on Thursday suggested that biological factors may also play a role in why females sleep less.
The study, published in the journal Scientific Reports, showed that women sleep less, and wake up more often. They also get less restorative sleep than men.
The findings based on experiments in mice shed new light on what may underlie sleep differences in men and women.
"In humans, men and women exhibit distinct sleep patterns, often attributed to lifestyle factors and caregiving roles," said Rachel Rowe, assistant professor of integrative physiology at the University of Colorado at Boulder, US.
"Our results suggest that biological factors may play a more substantial role in driving these sleep differences than previously recognized," Rowe added.
Sleep research has exploded in recent years, with thousands of animal studies exploring how insufficient sleep impacts the risk of diseases like diabetes, obesity, Alzheimer's, and immune disorders -- and how such diseases impact sleep.
For the non-invasive study, the team used specialized cages lined with ultrasensitive movement sensors to assess the sleep patterns of 267 "C57BL/6J" mice.
They found that males slept about 670 minutes total per 24-hour period, about an hour more than female mice. That extra sleep was non-rapid Eye Movement (NREM) sleep -- the restorative sleep when the body works to repair itself.
Female mice were found to have shorter bouts of sleep -- essentially, their sleep is more fragmented.
The study saw similar sex differences in other animals, including fruit flies, rats, zebrafish, and birds.
Rowe said biologically, "females are designed to be more sensitive to their environment and be aroused when they need to be because they are typically the ones who are caring for the young," Rowe said, noting that stress hormones like cortisol (which promotes wakefulness) and sex hormones also may play a role.
The team hopes for more research to understand the underlying biological differences that can boost sleep treatment.
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Winter Skin Care Routine For Perfect Glow
Winter can be harsh on your skin, leaving it dry, chapped, and dull. With the right care, you can keep your skin healthy and glowing all season long.
Winter weather can affect all skin types, but it can be especially challenging for people with sensitive skin. If you’re dealing with one, you must have noticed the redness, itchiness, and flakes on your skin. This is a clear indication that you should strictly pay heed to your skin health.
Here are some expert tips from a cosmetologist:
Hydrate: Drink plenty of water to keep your body hydrated and maintain moisture levels. Use a gentle, sulfate-free cleanser to protect your skin's natural oils, and follow with a rich moisturizer, especially after bathing, to keep your skin nourished and soft.
Exfoliate Regularly: Exfoliating 2-3 times a week helps remove dead skin cells, revealing smoother and brighter skin. Choose a gentle physical or chemical exfoliant to avoid irritation, ensuring a safe and effective way to refresh your skin without causing damage.
Protect Your Skin From Cold: Protect your skin from harsh winds and cold temperatures by wearing scarves, hats, and gloves. Additionally, keep your lips moisturized with a nourishing lip balm to prevent dryness and chapping, ensuring your skin stays soft and protected during winter.
Nourish Your Skin: Eating a balanced diet rich in fruits, vegetables, and healthy fats helps nourish your skin from the inside out, promoting a healthy glow. Additionally, consider consulting a healthcare professional to see if supplements like omega-3 fatty acids or vitamin E can further benefit your skin.
Pamper Yourself With A Face Mask: Hydrating face masks, used 1-2 times a week, help replenish your skin's moisture, leaving it refreshed. For dry, damaged skin, nourishing face masks are ideal as they soothe and repair, providing essential nutrients for healthier skin.
Why Sunscreen Should Not Keep Away During Winter
Even though the sun may feel mild or remain hidden during winter, it doesn't mean UV rays are absent. In fact, this is the season to be extra cautious of UV A rays, experts say.
In Short
Sunscreen application is just as important during winter as it is during summer
It is important to reapply sunscreen after every 2-3 hours, even during winter
Choosing the right sunscreen is of utmost importance
The winter sun feels so comforting; one could spend an entire afternoon simply sitting, reading, listening to music, or engaging in simple pleasures like eating peanuts or knitting, all while basking in its warmth. This soul-soothing sun is the reason we all enjoyed our November picnics—before, of course, smog ruined those plans.
The winter sun feels more like an ally, unlike the harsh summer sun that requires strict protection to avoid issues like heatstroke. As a result, people often neglect sun protection during the chilly season, and sunscreen eventually takes a backseat. Dermatologists, however, strongly recommend using sunscreen during winter.
That sunscreen is only required during summer or when stepping outside is a myth.
Even though the sun may feel mild or remain hidden at times during winter, it doesn't mean UV rays are absent. This is the season to be extra cautious of UV A rays.
"Sunscreen is not just for summer; UV rays are present throughout the year, regardless of temperature. While UV B rays might be weaker during winter, UV A rays penetrate deeper and cause premature ageing and skin damage," says Dr Ruben Bhasin Passi, Consultant, Dermatology, CK Birla Hospital, Gurugram.
"UV radiation, UV B radiation, infrared (IR) radiation, and blue light are present year-round, regardless of the season. Broad-spectrum protection is crucial to shield the skin from these harmful rays and prevent damage," adds Dr Sagar Gujjar, MD Dermatologist, Founder and Head of Skinwood, Mumbai.
Essentially, you need sunscreen in winter because UV rays are still present, even on cloudy days, and can cause skin damage, premature ageing, and increase the risk of skin cancer.
What about the application?
Applying sunscreen is not enough; you need to reapply it every 2-3 hours. The rule remains the same even during winter.
"Sunscreen effectiveness typically lasts for 2-3 hours after application, regardless of the type used. To ensure continuous protection, reapply, especially during peak hours between 11 am and 2 pm if you're outdoors between 9 am and 4 pm," says Dr Sagar Gujjar.
Similarly, the amount of sunscreen you use shouldn't decrease in winter. Follow the two-finger rule for applying sunscreen to your face, even during reapplication.
"Although the winter sun feels softer, this does not mean that you can use less sunscreen. UV A rays cause ageing and damage your skin, and their intensity does not change with temperature or the strength of the sun," explains Dr Passi.
When you are in a snowy area, generous usage of sunscreen becomes even more imperative.
"Snow and ice can reflect UV rays, thus increasing exposure. A smaller amount of sunscreen leaves parts of the skin unguarded and puts it at risk of damage," explains Dr Passi.
How to choose the right sunscreen
To ensure proper sun protection, it is important to choose a good sunscreen. PS: an expensive or trending product does not necessarily mean it is effective. You can also find effective sunscreens at a pharmacy.
Here's a quick guide to help you select the right sunscreen:
Broad-spectrum protection: Choose a sunscreen that offers protection against both UV A and UV B rays.
Non-comedogenic: Opt for a sunscreen labelled "non-comedogenic" or check its ingredients to ensure it won’t clog your pores. You can even use ChatGPT to check ingredients.
PA value: Pay attention to the PA value, which indicates protection from UV A rays. PA+ means low protection, PA+++ is high, and PA++++ indicates very high UV A protection. Experts recommend PA+++ for regular use.
SPF factor: Contrary to popular belief, there is barely any difference between SPF 30 and SPF 50. SPF measures how well a sunscreen protects you from sunburn.
"A sunscreen with SPF 15 blocks 93% of UV B radiation, SPF 30 blocks 97%, SPF 50 blocks 98%, and SPF 100 blocks 99% of UV B rays from reaching your skin. So, there isn’t a significant difference between SPF 30 and SPF 100," writes Dr Jaishree Sharad in her book The Skincare Answer Book. Ideally, a sunscreen should be SPF 30 or above.
Skin type: Choose a sunscreen suitable for your skin type. For oily or acne-prone skin, opt for non-comedogenic, oil-free formulas. For dry skin, look for hydrating ingredients like glycerine, hyaluronic acid, or ceramides. For sensitive skin, physical sunscreens with zinc oxide and titanium dioxide are ideal, as they are less likely to irritate.
Let's Hug Day 2024: History and Celebrations
Let's Hug Day on December 3 celebrates the warmth and comfort of a hug. Hugs are very versatile. Many of us hug when we wish to share our happiness with family and friends. At the same time, hugs are a staple when we are feeling low and need someone to just hold and console us.
Hugs are also the perfect reconciliatory gesture when you want to make up with someone after a fight. Scientifically, hugs are known to release good hormones that can help lower your blood pressure and stress levels.
History of Let's Hug Day
There are no clear sources to indicate the origins of Let’s Hug Day, but some suggest Kevin Zaborney was the mastermind behind the day. This is still questionable as Zaborney called the day the National Hugging Day, which falls on January 31. Zaborney's holiday is recorded in the famous Chase's Calendar of Events which also hosts several other unique holidays. The idea behind having a National Hugging Day (and we assume the same for Let's Hug Day too) was to encourage people to show affection to each other. Hugging raises people’s spirits by allowing them to feel another person's warmth and sincerity. Zaborney did advise first asking people if they were okay with hugging as nobody likes nonconsensual affection, even if it comes in the form of hugs.
The word 'hug' is thought to come from the Old Norse word 'hugga', which means "to comfort". Other scholars speculate that the word may have originated from the German word 'hegen' that roughly translates to 'cherish' or 'foster'. In the English language, 'hug' is said to have been used somewhere in the 16th century. While the etymology and history of the word may differ, the emotion behind it has more or less stayed the same since the inception of the act. Babies, who know nothing about the outside world, reach out to their mothers/fathers for a dose of love and comfort. If babies do not receive regular cuddles and hugs from their parents, their relationship tends to take a beating. Therefore, having daily hugs is a necessary way to maintain relationships. Moreover, hugs also release the happy hormone called oxytocin, reducing cortisol, which is the stress hormone. Hugs can also help regulate blood pressure, heartbeats, depression, anxiety, and frustration.
How To Celebrate Let's Hug Day
Hug your loved ones
This is your day to show your loved ones how much they mean to you in every sense of the word. Start by giving a hug to set the tone. This is also the day to make up with someone you have had a falling out with. When words fail, hugs do the job of conveying what you are feeling.
Offer a hug to a stranger
As you are going about your day, try giving a hug to a stranger, and, of course, ask them if it's okay before you do. While it is the official Let's Hug Day, you still do not want to upset anyone by giving out unsolicited affection.
Give hugs regularly
Hugging should not be limited to just one day. You should give and take hugs throughout the year as it allows you to strengthen your affection for others. And why should humans have all the fun? Hug your pets and plants too!
Dark Chocolate: Healthiest Chocolate in the World
Chocolate typically gets a bad rap for being a sugary treat low in nutrients, but there's an exception to the rule that could have some positive effects on your health.
It's widely acknowledged that dark chocolate — a variety of chocolate with a high percentage of cocoa solids and minimal milk — is a better pick compared to milk or white chocolate.
This is due to its wealth of benefits from the cocoa bean itself. "The more cocoa solids a product contains, the more nutritious it is. Dark chocolate contains the most cocoa bean solids and therefore is the most nutrient-dense," Whitney English, a registered dietitian, explained to Today.com.
Nutritionists point out that the cocoa bean is packed with phytochemicals known for their anti-inflammatory, anticancer, and antihypertensive properties. Additionally, dark chocolate boasts a higher concentration of flavonoids, compounds celebrated for their health advantages.
Dark chocolate is good for your heart and has no sugar.
Hence, experts suggest opting for chocolate that's over 70% dark when you fancy a healthier sweet treat.
"If you go for very high cocoa content, then you're less likely to get anything that's unhealthy. Pick something with the minimum number of ingredients on the label, and then you know you're going to get something that is really natural with very little taken away," recommended Professor Tim Spector, founder of ZOE.
In essence, it all comes down to cocoa content—the higher it is, the healthier your chocolate bar will be!
Surprising Secret to Raising a Well-Behaved Kid
Many parents aspire to raise well-behaved children, but doing so takes time, effort, and skillful parenting techniques.
The key to smart discipline is simple. Set clear expectations up front for how you want your child to behave. Then it's up to them to be in control of their actions.
My friend Emily has three amazingly well-behaved children. They put their toys away when she tells them to, go to bed without a fuss, and even settle their own disputes. I actually witnessed her 3-year-old son calmly ask for a truck back from a friend who had yanked it out of his hands.
Emily admits that her children have their moments—"They are kids, after all!"—but says that real discipline challenges are few and far between. "What's your secret?" I once asked, hoping she could impart some much-needed wisdom on raising a child. "Threatening them with punishment? Giving them time-outs? Bribing them with Oreos?" Emily shook her head. "Nothing like that," she told me. "If I've done anything right, it's that I've made it clear from the get-go what I expect from them. Now, all I have to do is shoot them a look, and they know to discipline themselves."
How to Raise a Child to Be Well-Behaved
It may sound too good to be true, but experts agree that Emily has the right idea about how to raise kids with positive discipline. "When you make your expectations clear from the time your children are toddlers, they internalize those expectations and begin to expect the same thing from themselves," says Sharon K. Hall, PhD, author of Raising Kids in the 21st Century.
In other words, since kids are naturally inclined to want to please their parents, they'll eventually try to behave in the way that you've taught them even without your direct involvement. Experts say that kids as young as 18 months are empathetic and responsive to their parents' expectations.
Teaching self-discipline to a young child isn't as daunting as it sounds. "If you focus on the essentials starting at around age 2, your child will catch on faster, resistless, and ultimately behave better," says Robert Brooks, PhD, coauthor of Raising a Self-Disciplined Child. These four guidelines will help you raise a kid who can keep their own behavior in check.
Set Firm Rules and Expect Respect
Kids who believe they can do anything they feel like doing, and get whatever they want, tend to be the ones who act out by whining or throwing a tantrum when their demands aren't met. "Children who understand that there are well-defined boundaries learn how to self-regulate and to respect limits," says Hal Runkel, family therapist and author of ScreamFree Parenting.
Tell them why. You don't have to give your children elaborate explanations for why you expect certain behaviors from them. But if your child understands that there are simple reasons for your rules, they'll realize they aren't arbitrary and will be more likely to comply. Tell them, for example, "You need to go to bed at eight o'clock because your body needs a lot of sleep to stay strong and healthy." Or "You have to put away your toys so we'll know where to find them next time you want to play."
Offer lots of praise. "Whether it's making the bed, helping set the table, or letting their sister play with his blocks, make sure you reinforce rule-following by celebrating your child's successes," says Larry J. Koenig, PhD, author of Smart Discipline. Say, "It's great that you remembered the rule to make your bed. I'm so proud of you when you behave!" or, "You were so polite to say 'please' when you asked me for that crayon. Good job!"
Follow the rules yourself. "Hanging your coat in the closet when you get home, putting your dirty dishes in the sink, not screaming when you're frustrated... doing these things will show children that just as they have rules to follow, so do you," says Judy Arnall, author of Discipline Without Distress. "When kids see you behaving well, they'll want to do the same."
Cultivate a conscience. If a young child feels bad for not following the rules, don't immediately try to minimize their discomfort. Feeling a bit of guilt is an essential part of learning to determine right from wrong. "Use it as a teaching opportunity," suggests Dr. Hall. "Say, 'I know you're feeling bad. We all make mistakes, but we try to learn how to act next time.'"
Build Problem-Solving Skills
One of the major reasons children have temper tantrums or behave badly is because they feel frustrated and powerless. "When you give children the tools they need to figure things out on their own, they will behave better because they'll be better equipped to take care of themselves and won't come screaming to you or act out every time they encounter a challenge," says Dr. Brooks.
Let kids make decisions. Give children the opportunity to make choices as soon as they're old enough to understand. Ask, "Do you want to wear your Elmo pajamas or your nightgown?" "Which flavor drink do you want to take to school: a Capri Sun fruit punch pouch or an orange juice pouch?" Once kids can manage these small decisions, take it up a notch. If your children are fighting, for example, instead of yelling "Don't do that!" or giving them a time-out, Dr. Brooks suggests asking: "How can you handle this differently?" You may be surprised by the solutions they will come up with.
Encourage a "try, try again" attitude. "Sure, it's a lot quicker for you to do everything for them, but it's important to let preschoolers practice and succeed without your intervention—whether it's tying their shoes, putting away toys, or sorting socks in the laundry," says Donna M. Genett, PhD, author of Help Your Kids Get It Done Right at Home and at School!
Make them think things out. Stretch your child's cognitive skills by challenging them to find answers for themself. For example, when your child asks a question about how to do something, respond with a question of your own: "What do you think you should do?" Such a response will eventually give them confidence in their own ability to figure things out.
Help Kids Practice Patience
No one likes to wait, especially young kids. "Developmentally and neurologically it's difficult because children survive by letting their needs be known immediately," says Michael Osit, EdD, author of Generation Text: Raising Well-Adjusted Kids in the Age of Instant Everything. "That's why parents need to start teaching patience in the toddler years." You want your kids to develop tolerance for the feeling of impatience, which is often unpleasant, so they won't misbehave or act impulsively when faced with that feeling in the future.
Make them wait. Don't always drop everything as soon as your child asks for something. "Allow your child to feel the unpleasantness of waiting because it's a great change agent," says Dr. Osit. By not giving them the juice immediately, for example, you'll help them get practice in managing their impatience.
Tell them what they're feeling. Toddlers aren't able to express their frustration at having to wait for things, but you can help by labeling their emotions and offering praise when they demonstrate patience. If your preschooler has to wait their turn, you might say: "I know it's tough to just stand here. But you're doing a terrific job. You're being patient, and that's great!" "When you validate your child's struggle with something, it's more likely he'll try harder," says Dr. Brooks.
Engage in activities that promote patience. Encourage your child to do things that don't offer immediate results, like block building and puzzle solving, or planting a flower seed and watching it grow over time. "Make sure they're not only playing with high-tech gadgets that offer instant press-of-a-button results," suggests Dr. Osit.
Put an Emphasis on Empathy
How many times have you had to referee a blowup because your preschooler took a friend's toy or refused to share it with their sister? "Children are born believing that the world revolves around them," says Steven E. Curtis, PhD, author of Understanding Your Child's Puzzling Behavior. "So, the sooner you help them understand that everybody has feelings and emotions, the less likely they'll be to behave in ways that annoy or hurt other people."
Celebrate your child's acts of kindness. "In general, it's best to find natural opportunities to teach empathy," says Lisa Aaron, MD, a child psychiatrist with Westchester Jewish Community Services in White Plains, New York. "Any time your child shows regard for someone else, you should reinforce their inclination with a simple narrative. For example, if you see your preschooler covering their doll with a blanket, say, 'It was so kind of you to make sure that your doll is warm and cozy. She must have been very cold.'"
Ask, don't tell. You can't explain empathy to a toddler, but you can begin to get them thinking about other people's feelings. "Kids this age won't understand lectures, but if you pose questions to them you can raise their awareness level," says Dr. Curtis. For instance, if your child won't let their friend play with their stuffed animals, ask, "How do you think Emma-Rose feels when you won't share your things with her?"
Help them read body language. Being able to interpret gestures and facial expressions is one of the basic ways that we develop empathy. Give your toddler pointers: "See how Aunt Margaret looked when you shared your cookie with her. Did you notice that she was smiling? You made her feel so good." Your child may not fully understand at first, but when they do, they'll be clued into other people's reactions—and be better able to notice how their own behavior can affect others.
Shoe Odor During Winter: Tips to Solve It
With the change of seasons, winter has arrived in the country. During this time, wearing shoes with socks often leads to unpleasant foot odor. Usually, this happens due to wearing socks for an extended period.
In winter, covered shoes are a major cause of sweaty feet. However, sweat isn't the only reason for the odor. This condition, known as Bromodosis, can also be due to bacterial growth.
Here are some tips to tackle this issue:
Take Proper Foot Care:
Even in winter, some people experience sweaty feet. Start by taking care of your feet. After coming home every evening, soak your feet in warm water with salt. Then, dry them thoroughly and apply moisturizer.
Wash Your Socks Daily:
Make it a habit to wash your socks every day. You can use Dettol or antiseptic water. Alternatively, keep several pairs of socks and switch them often. This will help eliminate the problem.
Avoid Using Perfume on Smelly Socks:
Never spray perfume on smelly socks. It will only worsen the issue.
Wash Feet Before Wearing Socks:
Wash your feet properly before putting on socks. Use a little baking soda to scrub your feet gently. This will help eliminate the odor.
Place Paper Inside Your Shoes at Home:
Insert some paper into your shoes after returning home. This will absorb the smell from your shoes.
Dry Shoes in the Sun Weekly:
Leave your shoes out in the sun at least once a week. This will keep them in good condition and prevent bad odor. You can also place Naphthalene balls inside the shoes if needed.
From Ice to Hair BBQ: A New Trend in Chengdu
A food that looks like a bundle of human hair is actually thick, and black, and is being grilled like BBQ after marinated in oil and spices. It is also used in soups, mixed like noodles, or fried and eaten with vegetables. While it may sound strange, what you are seeing is not imaginary, but real.
Following the trend of ice BBQ, a bizarre new hair BBQ has emerged in China, called "Grilled Hair." This food trend has recently gained popularity in Chengdu, where food enthusiasts are flocking to try it. Its tempting aroma and unusual appearance have made it a viral sensation on social media.
This long, black, thread-like food looks like hair, but it's not human hair. It is a special type of Algae known as "Black Moss," which resembles a bundle of human hair.
The food is prepared in several steps. First, the black Algae is harvested, known as "Black Moss." Then, it is coated with oil, chili powder, soy sauce, chopped onions, and a special spice called "folded ear root" before being grilled. While the taste of this food is different, its appearance and aroma are the main attractions, drawing in curious people.
According to the restaurant owner, the dish was first created by a group of friends as a fun experiment. Many of them love experimenting with unusual things. After posting about it on social media, it quickly went viral. People in Chengdu are generally eager to try new, delicious foods, and this dish is no exception.
A local traveler said, "I saw the food on social media and decided to try it myself. It seemed like something different, so I wanted to give it a taste."
This black moss, which looks like hair, is also called "Hair Vegetable" by some. It mainly grows in the dry and barren desert regions of China. After harvesting, it is processed by drying in the air. Street food vendors in Chengdu have learned this new cooking method and started serving the food in a fun and interesting way, leading to its rise in popularity.
