Lifestyle - Healthiast

What is Vitamin B12? Cyanocobalamin vs Methylcobalamin

August 28, 2025May 15, 2023 by Healthiast

Everyone complains that the body does not feel energetic despite consuming enough food. Fatigue after doing some work. We get a headache. And sometimes we get really bored for no reason. Sitting in one place for a long time causes empty feet. Our Whole body hurts while sleeping at night. Day by day the memory also seems to have diminished. Each of these symptoms indicates a vitamin B12 (cyanocobalamin) deficiency.

We need all kinds of nutrients like proteins, carbohydrates, minerals, and vitamins to keep the body functioning properly. When any of these types of deficiency occurs in the body, the metabolism and the mechanism deteriorate.

The important thing to maintain our body well is to have a balanced diet in our daily routine. Our diet should include all types of healthy foods, including all types of fruits, vegetables, and dairy products.

Each food and vitamin has individual importance in our body. Each vitamin is needed by the body to function properly. But among all vitamins, vitamin B complex and vitamin B12 (cyanocobalamin) play an important role in the body.

What is vitamin B complex?

Vitamin B complex is a group of eight vitamins. Including vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cyanocobalamin).

Although the role and need of all the B complexes in our body function are different, our body needs vitamin B12 very much. Vitamin B12 is also known as cyanocobalamin, cobalamin, and methylcobalamin.

Vitamin B12 is important for people of all ages, whether they are infants, children, men, women, or adults. Vitamin B12 (cyanocobalamin) is very important for everyone.

Cyanocobalamin vs Methylcobalamin

The body needs vitamin B12, which comes in two distinct chemical forms: cyanocobalamin and methylcobalamin. Although they both have the same basic function, there are some distinctions between them, mostly in terms of their chemical makeup and possible health advantages.

Cobalamin, often known as vitamin B12, is a necessary nutrient that is important for many body processes, including neuron function, the creation of red blood cells, and DNA synthesis. It is necessary to sustain general health and wellbeing. However, there are other forms of vitamin B12 that may be found in supplements and pharmaceuticals; the two most popular ones are cyanocobalamin and methylcobalamin. Making educated decisions about vitamin B12 intake requires an understanding of the distinctions between these two types.

Chemical Structure:

The primary distinction between cyanocobalamin and methylcobalamin lies in their chemical structures:

Cyanocobalamin:

Cyanocobalamin is a synthetic form of vitamin B12.
It contains a cyanide molecule (CN-) bonded to the cobalt atom at the center of the B12 molecule.
This form is more stable and less prone to degradation, making it suitable for use in supplements and medications.

Methylcobalamin:

Methylcobalamin is a naturally occurring form of vitamin B12 that is found in animal-based foods.
It has a methyl group (CH3) attached to the cobalt atom at the center of the B12 molecule.
Methylcobalamin is the biologically active form of B12 in the human body and does not require conversion.

Absorption and Bioavailability:

The bioavailability of a nutrient refers to the extent and rate at which it is absorbed and used by the body. In this regard, there are significant differences between cyanocobalamin and methylcobalamin:

Cyanocobalamin:

Cyanocobalamin requires conversion by the body before it can be utilized. After ingestion, the body must remove the cyanide molecule and replace it with a methyl group.
This conversion process occurs in the liver, and it is not as efficient for some individuals, particularly those with certain medical conditions that affect their ability to convert cyanocobalamin effectively.
Consequently, some people may not derive as much benefit from cyanocobalamin supplements due to issues with absorption and conversion.

Methylcobalamin:

Methylcobalamin is the active form of vitamin B12 that the body can readily use.
It does not require conversion, making it highly bioavailable.
This form is particularly advantageous for individuals with conditions that hinder the conversion of cyanocobalamin or those who need rapid B12 supplementation.

Health Benefits and Considerations:

When comparing cyanocobalamin and methylcobalamin, it’s important to consider their potential health benefits and specific applications:

Cyanocobalamin:

Prevention and Treatment of B12 Deficiency: Cyanocobalamin is widely used to prevent and treat vitamin B12 deficiency, which can lead to anemia, nerve damage, and other health problems.
Stability: Its synthetic nature and greater stability make cyanocobalamin a common choice for use in supplements, fortified foods, and medications.
Cost-Effective: Cyanocobalamin supplements are often more affordable than methylcobalamin supplements.

Methylcobalamin:

Neurological Health: Methylcobalamin is often favored for its potential neurological benefits. It can support nerve health and may be used in conditions like peripheral neuropathy.
Rapid Absorption: Due to its immediate usability by the body, methylcobalamin is ideal for individuals who require fast-acting B12 supplementation.
Methylation Support: Some people prefer methylcobalamin for its potential role in supporting methylation processes in the body, which are crucial for DNA synthesis and other biochemical reactions.

Safety Considerations:

Both cyanocobalamin and methylcobalamin are generally considered safe when taken at recommended doses. However, there are some safety considerations to keep in mind:

Cyanocobalamin: Cyanocobalamin contains a small amount of cyanide, which is naturally excreted by the body in minimal quantities. While the amount of cyanide in cyanocobalamin supplements is generally not considered harmful, it has raised concerns for some individuals, especially those with a history of smoking or specific medical conditions.
Methylcobalamin: Methylcobalamin is the naturally occurring form of B12 found in foods, and it does not contain cyanide. It is generally considered safe for most people.

Choosing Between Cyanocobalamin and Methylcobalamin:

The choice between cyanocobalamin and methylcobalamin depends on individual needs and preferences. Here are some factors to consider:

Health Condition: If you have a specific medical condition that affects B12 absorption or requires rapid supplementation, methylcobalamin may be a better choice. Discuss with your healthcare provider.
Cost: Cyanocobalamin supplements are often more budget-friendly, which can be a factor for some individuals.
Form: Consider whether you prefer supplements in the form of tablets, capsules, injections, or other forms, as both cyanocobalamin and methylcobalamin are available in various formats.
Neurological Concerns: If you have neurological issues or concerns, methylcobalamin may be a preferred option.
Dietary Restrictions: Individuals following a strict vegan diet may opt for methylcobalamin, as it is the form naturally found in plant-based foods.

What benefits of vitamin B12 and why vitamin B12 is necessary for our body?

Vitamin B12 deficiency acts as a slow poison to our body. Vitamin B12 is essential for the development of blood cells. Iron is also necessary for absorption in the body. Keeps brain cells healthy. Strengthens muscles and bones. It is necessary to maintain the balance of hormones in the body. Bal helps in circulation. Gives energy to the body. Essential for healthy digestive function.

Protects pregnant women from high blood pressure. It also protects the fetus from malformations and is essential for a healthy brain and proper development of the infant. Provides energy to the feeding mother.

Helps prevent age-related dementia in adults. It also improves vision and provides strength to the body. Vitamin B12 (cyanocobalamin) is required for every function of the entire body.

Vitamin B12 increases brain concentration. Also essential for healthy skin, hair, and nails. Helps in skin renewal. It also produces different proteins for different parts of the body. Vitamin B12 is responsible for building and maintaining DNA.

What changes occur in the body due to vitamin B12 deficiency?

Long-term deficiency puts a person at risk of developing mental illnesses like dementia and depression. Excessive carelessness can sometimes lead to serious brain diseases that cannot be prevented. Memory decreases.
Mainly it damages brain and nervous system function.

Problems like weakness, spasms, stroke-like heart disease, spinal pain, dizziness, loss of appetite, asthma, and reduced number of reproductive cells.

Mental problems such as depression and anxiety, confusion, mental disturbances, dementia, and memory loss.
Hemoglobin level decreases.

Orthostatic hypotension.
The ability of white blood cells (WBC) to kill bacteria is impaired.
If B12 is deficient, the risk of infection is also high.

Frequent sores in the mouth and sores around the lips. The skin becomes dull.
Bored for no reason. Tingling and pain in the body. The body feels very tired. Hands and feet begin to tingle. Constant headache. A problem like a sudden increase in heart rate occurs.

Who can get vitamin B12 deficiency?

Vitamin B12 is water soluble and is excreted from the body daily. That is why you need to take it in your daily diet. Otherwise, its deficiency may occur. The absorption of nutrients in any food we eat takes place in the small intestine during the digestive process.

People who eat a vegetarian diet, i.e. milk and milk products, may be deficient in B vitamins.

Apart from this, people who take high acidity tablets, and also consume alcohol, may be deficient in vitamin B12.

B12 deficiency can occur in pregnant women as the vitamin requirement is higher during that stage.

What foods can contain vitamin B12?

Vitamin B12 is mostly obtained from animal foods such as:
Eggs, beef (liver), chicken, crab, shellfish, fish (mackerel), meat, etc.
But vegetarians also have many options viz
Green vegetables, curd, milk, cheese, dry fruits.
Fruits include watermelon, avocado
Soybeans and soybean products are also good sources of vitamin B12.
Sprouts and mushrooms.
Tuberous root vegetables like beetroot, potato, sweet potato, carrot, etc
If there is more deficiency of vitamin B12, apart from food, we can take supplements after consulting a doctor. A doctor must be consulted as an overdose of B12 is also harmful to health.

Home remedies

Drink cumin water every morning. Cumin contains a good amount of B12 and also helps in fat loss.
Ginger water is also a good source of vitamin B12.

Summary

To keep the body functioning well and healthy, we should eat a balanced diet. Vitamin B12 deficiency affects our functioning. Cyanocobalamin and methylcobalamin are two common forms of vitamin B12, each with its own set of characteristics and potential benefits. Understanding the differences between them can help individuals make informed choices about their B12 supplementation, with consideration for their specific health needs and preferences. It’s always advisable to consult with a healthcare provider before starting any new supplement regimen to determine the most suitable form and dosage for your individual circumstances.

Diet and Weight Loss – Sometimes Why Diets Don’t Work

August 28, 2025April 8, 2023 by Healthiast

diet and weight loss, healthy weight loss

Diet and weight loss are closely related, if proper diet is not followed, weight cannot be lost. Many times, despite following all the rules of the diet well, the weight does not decrease. In such cases, other factors are also working in this whole process. Today we will see eight reasons why sometime diet not working in weight loss.

Your professional work

The type of business you are involved in is a factor that comes into play. If you have to sit at a desk all day, your energy is less used against the food you eat. Due to which you cannot lose weight. Not only can you change your job to lose weight, but you can make some changes in your routine.

Due to this the consumption of calories increases. Like always take the stair instead of using the lift. Make it a habit to walk into the office whenever you get a chance. Stand up a few times in your work. You get into the habit of doing things that drain your energy.

Food Choices

How you choose food is very important while losing weight. Many times we eat a food that is healthy but its calories are very high. We don’t have enough consumption of foods that are full of calories, which does not lead to weight loss. In such a situation you should consume that food in a certain portion.
It is necessary to have proper portion in high calorie food or else you need to consume energy. While losing weight, one should choose a diet that is healthy in terms of health but also low in calories.
All the fruits are healthy, but if we talk about avocado, it is considered to be a very healthy but high fat fruit. While kiwi is also a healthy food but it has the least amount of calories. So what kind of diet to consume and how much to consume becomes very important while losing weight.

Adequate amount of sleep

Losing weight is not a small thing, even with such a process, the body feels stressed and tired. Daily activity can also make you tired even if you don’t have any problems when you try.
Insufficient sleep interferes with weight loss by affecting your hormones that control appetite and metabolism.
Hence, it is necessary to get enough sleep to get good results from the Weight loss program.
Cultivate a proper and clean environment in the bedroom and don’t waste your time sitting on the phone or digital screen during the night.
At least seven to eight hours of sleep each night is essential to support weight loss efforts.

Physical factor

Certain medical conditions make weight loss very difficult. In medical conditions like thyroid, the body uses too many calories, this calorie consumption is also affected by your age and genetic factors.
Discuss the factors affecting your metabolism with your doctor and following some rules can make your metabolism more active, so any medical condition can also play an effective part in your weight loss process.
If you are going through any medical condition then it is very important to inform or consult a doctor before starting dieting. Due to this you can avoid any kind of side effects and get better results.

Stress increases inactivity

It often happens that when the amount of stress increases, a person becomes more active and many people become very inactive.
As stress increases, people’s food intake also changes. Many people overeat and eat unbalanced diets when stressed or anxious.
In such a situation people feel very hungry which affects the weight loss program.

Exercise

The type of workout you schedule has a large bearing on the number of calories you burn during the day. If you do a heavy workout and plan a long run the next day, you may be too tired to run properly. You may not get as much benefit from running as you should.
To get the most out of exercise, create a balanced exercise program that maximizes your workout while burning calories, as well as plan your exercise plan according to the type of weight loss program you’ve decided on and your diet plan so that you get the most out of that exercise. You can get it and your body will not feel tired and your body will get the benefit of that thing.

Imbalanced food intake after exercise

Unbalanced food intake after exercise makes it difficult to lose weight. After exercising, we feel very hungry and eat a high-calorie or unbalanced diet as a result of which we start to increase instead of decrease.
So plan your diet according to the way you exercise so that your body’s nutrient requirements are met.

Heredity

Some people have difficulty losing weight because of their genetics. Genetics also plays a huge part in weight loss.
This does not mean that weight loss is impossible, but genetics also plays a huge part in weight gain. You can lose weight with proper diet and exercise.

Consistency

Losing weight is a time-consuming process. It requires consistency and dedication. You don’t see the result at all. But going through the same process regularly for a few days will show results in your weight loss. But in the meantime, if you can’t save the process, then it doesn’t get any results. For this, whatever plan you have made, the result can be seen only by following the plan very systematically and regularly.

Conclusion of Diet and Weight loss

Diet and weight loss are both related to each other but it is very important to find a balance between the two. If the rapport is not maintained, it does not produce the orderly result it should have. And we cannot get the proper result.

Agonizing 2 Bone Diseases Arthritis & Osteoporosis

August 28, 2025March 24, 2023 by Healthiast

Bone Diseases like arthritis and osteoporosis are rapidly increasing due to our changing lifestyles, weight gain, and wrong diet. Earlier this type of disease mostly affected old people but now young people are also falling prey to this disease.

Arthritis

Arthritis is commonly called rheumatism. In this, the joints of the body become inflamed. The surface of the joint, i.e. the cartilage, gets damaged. This causes joint pain, swelling, and stiffness.

Rheumatoid is more common in women, while men are more likely to suffer from gout, the main reason being aging, weight gain, or loss of calcium in the body.

Osteoarthritis causes pain and swelling in weight-bearing joints such as the waist and back, while rheumatoid arthritis causes swelling and pain in joints such as the hands, wrists, and elbows.

Causes of arthritis

Apart from this, the disease usually occurs due to a decrease in the amount of calcium in the body.
Being too active in sports causes this problem in the future.
Cross-leg habits can also cause this disease.
This problem can occur when not doing knee exercises.
This problem can increase by lifting heavy goods with the wrong posture.
Sitting in one place for a long time can cause this problem.

Types of Arthritis

Rheumatoid arthritis
Osteoarthritis
Psoriatic arthritis
gout
lupus erythematosus

Non-operative care

If you are diagnosed with arthritis, you can treat it without surgery by making small lifestyle changes such as not sitting on the ground, not standing unnecessarily, not climbing stairs, taking shakes at home, or getting physiotherapy treatment for your knees. Simple exercises you can do at home as advised are very beneficial.
You can also take some medicines as per the doctor’s advice but do not take painkillers anyway, act according to the doctor’s advice.
If there is still no change and the pain is severe, it can be treated with surgery, which involves joint replacement.

What is joint replacement?
In joint replacement, the worn surface of the joint is removed and a new joint is placed over it, which changes the surface of the joint and makes it smooth.

Benefits of Joint Replacement
Knee pain goes away after joint replacement—the patient’s ability to walk increases.
Climbing stairs, sitting and standing on chairs and sofas become easier.

Disadvantages of joint replacement
Joint placement relieves the pain but the patient cannot sit on the floor, run, or jog.

Arthritis self-care

Certainly! Here are some self-care tips for managing it.

Stay Active: Regular, low-impact exercises like swimming, walking, or cycling can help keep your joints flexible and strengthen the muscles around them. Consult your doctor or a physical therapist for a tailored exercise plan.

Maintain a Healthy Weight: Extra weight puts added stress on your joints, particularly in the knees, hips, and spine. Losing weight if you’re overweight can help reduce pain and slow the progression of arthritis.

Use Joint Protection Techniques: Learn how to use your joints wisely to minimize strain. For example, use larger joints to carry objects, and use assistive devices like jar openers or gripping aids.

Pain Management: Over-the-counter pain relievers like acetaminophen or NSAIDs can help manage pain and inflammation. Consult your doctor before using it regularly.

Physical Therapy: A physical therapist can teach you exercises and techniques to improve your range of motion and strengthen the muscles around your joints.

Heat and Cold Therapy: Applying heat (with a heating pad) or cold (with an ice pack) to affected joints can reduce pain and inflammation. Discuss with your doctor which one is best for your specific type.

Balanced Diet: A diet rich in fruits, vegetables, whole grains, and lean protein can help control inflammation and manage your weight. Omega-3 fatty acids found in fish are particularly beneficial.

Stay Hydrated: Drinking plenty of water helps keep the joints lubricated and can reduce the risk of gout attacks.

Rest: Listen to your body and get enough rest. Avoid overusing your joints, and be sure to get quality sleep to aid in healing.

Manage Stress: High-stress levels can exacerbate arthritis symptoms. Relaxation techniques such as deep breathing, meditation, or yoga help manage stress.

Joint Supports: For certain types of arthritis, using braces or splints can provide extra support and reduce pain during specific activities.

Medication Management: Follow your doctor’s prescribed medication plan diligently. Do not stop or change medications without consulting your healthcare provider.

Regular Check-ups: Keep up with your doctor’s appointments to monitor your condition and make necessary adjustments to your treatment plan.

Avoid Smoking and Limit Alcohol: Smoking can contribute to the development and progression of certain types of arthritis. Limiting alcohol can help reduce inflammation and potential medication interactions.

Learn About Your Arthritis: Understanding your specific type of arthritis and how it affects your body can empower you to make informed decisions about your self-care.

Self-care is essential in managing arthritis And over body health as well.

Osteoporosis

Osteoporosis is generally a disease of bone weakening. Which osteo means “pertaining to bone” and porosis means “to become hollow”. This disease occurs when the protein and calcium within the bones begin to decrease. In which problems arise from bone pain to fractures, which invite other problems, so it is necessary to treat them on time.

Causes of Osteoporosis

This disease is usually more common in women than men. After giving birth, women experience calcium deficiency which is often very difficult to replace.
Menopause in women accelerates bone loss with age, with some women losing 40 to 50% of their bone mass in this process.
Even if drugs like steroids have to be consumed for a long time, the disease is more likely to apply.
The disease is more likely to occur in people who lead an inactive lifestyle as well as a sedentary lifestyle.
This disease can also occur due to smoking or excessive alcohol consumption.
In women, the greatest reduction is seen in the metatarsal bone, the long bone near the wrist, while in men the carpal bone is not significantly affected, but there is a reduction in the volume of the vertebral metatarsal and metatarsal bone. Commonly back pain, short stature or body leaning forward are important symptoms of this disease.

Symptoms of Osteoporosis

The symptoms are usually not immediately apparent but the effects are clearly visible when the bones begin to suffer. Let us know what kind of signs we see in this disease.
Constant back pain
Bend the body forward.
Feel weak and tired with little activity
bulging back.
A slight reduction in height over time.
Fractures easily

What to do to prevent osteoporosis?

To prevent this disease, first of all, you need to eat a balanced diet and consume more foods rich in calcium and vitamin D. Like milk, curd, green vegetables, etc. The diet should include millet, ragi, gram, gram, soybean, green vegetables, spices like turmeric, dates, dry grapes, fruits, and milk.
Protein plays a very important role in strengthening bones so consume plenty of protein-rich foods.
Stress-relieving activities like yoga and meditation should be done as well as regular walking and other exercises. Sun exposure in the morning is very beneficial for this disease.
It should be known that the body weight is balanced. Regular checkups should be done to maintain proper levels of calcium and vitamin D in the body. For this, a bone density test is also done which needs to be done regularly after a certain age.

Mental Health is As important as Physical health

August 28, 2025March 23, 2023 by Healthiast

mental health, the importance of mental health, mental illness

People are so lost in physical health and external beauty that they do not pay attention to their mental health and fitness. We spend a lot of time and money on physical health but are still less aware of mental health and fitness.

The biggest problem is that there is still no test to know if a person is suffering from depression.

As a result, people suffering from mental illness often commit suicide. That is why taking care of mental health is equally important and giving time for it is also very important.

Our body needs to be alert so that it does not suffer from serious mental illnesses like depression, insomnia, schizophrenia, anxiety, dementia, etc. For this, we need to improve our mental health and fitness.

Does our mental health and fitness ever suffer?

There are many reasons for spoiling our mental health and fitness, among which the most common reasons are physical weakness, financial problems, loss of friendship, excessive addiction, mind-numbing work, loss of freedom.
Changes in life are also sometimes a cause of mental illness, such as the beginning of married life, moving to a new house, becoming a mother for the first time, etc. are pleasant things, but at the same time, the fear of not being able to do justice to that thing can lead to mental illness.
Similarly in men too, fear of not being able to fulfill social responsibilities, fear of not being able to keep the family happy or do justice, excessive addiction etc. leads to mental illness.
The most reassuring thing is that there is no age limit in this disease, this disease affects people of any age, from young children to the elderly.

Symptoms of mental illness

Lack of self-confidence, the person often has negative and suicidal thoughts.
Often very sleepy or sleepy at all.
Although not physically ill, feeling tired, not want to do anything.
Being very irritable by nature, getting angry about things.
Feeling lonely, constantly stressed, depressed and feeling like crying.
Lack of concentration in any work, weakening of thinking power.
Difficulty in remembering something, sometimes forgetting where something has been put.

Treatment of mental illness

As soon as we have any physical problem, we immediately contact the doctor and take treatment according to his advice. In the same way, if we have any mental problem, we should seek the help of a doctor, we should not feel ashamed, this disease can also be cured with medicine.
The first thing you should do if you notice any such mental illness is to talk to a family member you can trust. The family may have a solution for the situation due to which you are suffering from this mental confusion. Many times even by talking, many problems can be solved.
Don’t let something negative like suicide dominate your mind.
Change yourself with time, spend time with family, and do any work planned.
Pay attention to your health.
Eat a nutritious diet. Eating a balanced diet rich in nutrients can help improve mental health. Some of the best foods for brain health include fatty fish, berries, nuts, leafy green vegetables, whole grains, and eggs. These foods are rich in nutrients that promote brain health.
Eating foods that increase dopamine levels in the brain benefits mental well-being. Foods high in dopamine include nuts, dark chocolate, fish, poultry and eggs.
Avoid addiction and get enough sleep. Aim to get at least seven hours of sleep every night to recharge your body and mind.
Get up early in the morning and do as much regular exercise, meditation, yoga or meditation as you can. Exercise helps reduce stress, anxiety and depression by releasing endorphins – feel-good chemicals – in your brain.
Abandon negative thoughts. Do things that make you feel relaxed, energized and feel good. Schedule fun activities. Avoid negative irrational and pessimistic atmosphere. Cultivate a positive attitude in yourself These things don’t happen all at once but if you gradually get used to all these habits, its effect on your menstrual health will definitely be seen. Gradually the soul will begin to develop faith in you.

Conclusion

If necessary, take the help of a psychiatric doctor or counselling. The way we go to the doctor if we have any physical problem, why not go to the mental problem?

Any activity that you like reading a book, reading is a sports activity that keeps your mind steady, any activity like growing a plant, learning a new skill, playing or learning a musical instrument, etc. is very helpful to get you out of this mental illness. All these actions help in building your confidence.

How much Good Sleep do you need? 7 Foods That Bring Better Sleep?

August 28, 2025March 22, 2023 by Healthiast

good sleep, better sleep, how to get better sleep, food that promotes healthy sleep

Good sleep is just as important as diet and exercise to stay healthy in everyday life. Both quality and quantity of sleep are important parts.

If you get a good night’s sleep, your whole day goes well, and your mind and brain remain healthy during the day, which allows you to function well.

If you don’t get enough sleep at night, you feel tired and weak during the day and don’t feel like doing anything.

Generally, a person needs seven to eight hours of sleep per day but due to today’s hectic lifestyle and our irregular diet, healthy sleep is becoming difficult.

Due to lack of sleep, people have resorted to taking sleeping pills. But consuming too much medicine can harm health.

A hormone called melatonin plays a role in maintaining good sleep by maintaining our sleep and wakefulness processes. If Its level is maintained in our body, we get good sleep. Normally, these hormones are produced automatically in the body.

Some vitamins and minerals also play an important role in getting good sleep. The amino acid in food increases tryptophan levels. Tryptophan helps in the production of the sleeping hormone melatonin.

It can also be increased by adding certain foods to the food.

So today we will talk about which substance in food can lead to good sleep.

Milk

Milk is rich in substances called tryptophan and melatonin that strengthen the digestive system and help increase blood flow. Milk is a nutritious food for good health.

Milk is rich in calcium and other nutrients. that help in strengthening every part of the body. From scientists to Ayurvedic people, everyone tells you to sleep with warm milk at night. Drinking warm milk reduces stress.

Banana

Bananas are also rich in amino acids and melatonin, apart from this, they are also rich in nutrients like riboflavin, calcium, niacin, folic acid, potassium, etc. The carbohydrate in it releases hormones that calm the brain.

Oats

Oats are an excellent source of melatonin. Oats may help you sleep better, but they do not cause diseases like BP, diabetes, and heart disease. Oats help our body relax and sleep well.

Almonds and walnuts

The amount of melatonin in almonds and walnuts is enough to bring good sleep. They are beneficial for health.

It contains essential vitamins and minerals, like fiber, protein, magnesium, manganese, iron, phosphorus, copper, calcium, and selenium. Omega-3 fatty acids can reduce the risk of diabetes and heart related diseases. it balance blood pressure. Since walnuts are a good source of melatonin, they also improve sleep quality.

Chamomile tea

Chamomile tea is a herbal tea. It is beneficial to our health in many ways, as the nutrients in it strengthen our immune system and relieve depression, anxiety and stress. It contains an antioxidant called apigenin. Which activates the nerves in the brain that help us sleep.

Kiwi

Kiwi contains vitamin C, folic acid, potassium, anti-inflammatory, and antioxidant. Kiwi helps in strengthening our digestive system. Due to the anti-inflammatory and antioxidant properties of kiwi, it also helps in reducing inflammation and cholesterol in the body. Kiwi increases serotonin hormone which is necessary for sleep. Kiwi is the most nutritious fruit with the lowest calories.

Honey

Honey is considered an excellent medicine in Ayurveda. Honey is rich in anti-oxidants and anti-bacterial. Which is beneficial for our bodies. Honey can be added to warm milk or herbal tea and consumed.

Other Best Sleep Supplement

When discussing the best supplements to enhance sleep, it is important that you consult a doctor for any medical conditions or medications you may be using. Regardless of what experts suggest, here is a list of some common sleep supplements that some people use to enhance the quality of their sleep:

Magnesium: Magnesium is a mineral that can aid with sleep. Magnesium supplements are usually taken at night, as it can help with relaxation and induce relaxation to fall asleep.
Melatonin: The hormone melatonin can help preserve your sleep regime. It can be taken alone or with other supplements.
5-HTP (5-Hydroxytryptophan): 5-HTP may increase serotonin levels in your brain, which may improve sleep quality.
Lavender Oil: The aroma of lavender oil can help you sleep by providing a calming effect. You can use it as aromatherapy or as a supplement.
B-complex vitamins: B vitamins can help improve sleep patterns, so B-complex vitamins may be a consideration.

Please note that before using sleep supplements, you should consult with your doctor. Apart from the doctor’s advice, overuse of supplements can be bad, so you should follow the advice and directions.

How much Deep Sleep Do You Need?

As the morning dawns, golden rays kiss your room softly, you open your eyes and you feel a sense of calm and embrace. This is called the precious part of sleep – deep sleep. But the question comes that how much deep sleep do we need and what is its importance?

What is deep sleep?

Deep sleep, also called rapid eye (REM) sleep, is one of the four stages of sleep. The name is derived from the characteristic eye movements in which your eyes move rapidly back and forth. This stage of sleep is where most of our dreams occur and can be important to our mental health.

Importance of deep sleep

Mental Health: During deep sleep, our brain experiences and evaluates dreams in a healthy way. This is important for mental health and thoughtfulness.
Ability to Learn: Deep sleep boosts your mental health as well as your ability to learn new information.
Health: Other benefits associated with deep sleep include a stronger immune system and a healthy heart.

How much deep sleep do you need?

It is generally recommended for different age groups:

Teenagers (18-25 Years): Youngsters need 7-9 hours of deep sleep per night.
Adults (26-64 years): Adults also need 7-9 hours of sleep, but some people can only sleep for 6 hours and still remain perfectly healthy.
Older Adults (65+ Years): Older adults generally need 7-8 hours of deep sleep, but some People can remain healthy even with less sleep.

If you are leading a lifestyle these days and are not meeting your need for deep sleep, try to modify yourself to get more sleep. Practicing experimental concepts such as yoga and meditation from time to time can also improve sleep.

If you feel that your deep sleep is decreasing and the reason for this is suspected to be a serious disease, please consult a doctor. By following a healthy sleep regimen, you can affect your physical and mental health in a beautiful and positive way.

Why is good sleep necessary?

Good sleep is directly related to the brain. If we have good sleep, we can do any work with concentration. This increases our productivity. The work can be done quickly. Also, good sleep helps us focus. Also enhances memory and knowledge.
A person’s blood pressure remains balanced with good sleep. It reduces the risk of heart disease. Also, the risk of other diseases is reduced.
According to research, good sleep also reduces the risk of gaining weight. Due to a lack of good sleep, our body is more able to fight against any diseases. and protects the body from any kind of infection.
A healthy diet is very important for good sleep. To function well during the day, for a good immune system, for good productivity in the workplace, for good looks, etc. For healthy sleep is indispensable.

You can also use the following tips for better sleep

Do not drink any kind of caffeine like tea or coffee two hours before going to sleep.
Create a routine in your daily life and keep a set time from bed to wake up and also take some time for exercise.
If you have any disease like diabetes blood pressure etc. then take your medicines on time.
Do not smoke before sleeping. Try to avoid digital screens (mobile or TV) before sleeping.
Create the right atmosphere in your bedroom. Remove unnecessary items. The more clean your bedroom is, the more positive and peaceful the atmosphere will be.
Bathing or reading a book before going to bed is the best habit.

Conclusion

Finally, if your heart and mind are very light, you will sleep well, so if something or someone is bothering you inside, try to forgive or forget it. Have compassion in your heart for yourself as well as for others.

Importance of Health Awareness For Women- 5 Health Problems to Watch Out

August 28, 2025March 9, 2023 by Healthiast

health awareness for women, women's health

Due to the stress and hectic nature of today’s life, women often neglect their health. Hence, it becomes a victim of serious health-related diseases at a very young age. Let us explore why health awareness for women is essential.

Taking care of the house, paying attention to your career, and caring for children and family members is good, but taking care of your health is also very important. Give yourself the gift of good health and a healthy lifestyle. If you have faith in yourself, then your whole family’s life will be healthy. You can enjoy a healthy life only when you are mentally as well as physically healthy.

Balance your mental health

Understand the importance of mental health and try to stay away from situations, people, things, and environments that stress you out.
When you are suffering from any mental problem, share the problems with your close trusted friends and family members and try to get out of the situation. Pay attention to the health of the body along with the mind.
Incorporate light exercise and laughter into life. Cultivate a positive attitude towards life. Stay away from negative environments and people. Spend some time with nature.
Instead of allocating your free time to the digital screen, try to cultivate a new skill. Try to learn something new. Do a hobby that you like or a passion that you could not fulfill before, this is the right time to fulfill it. Books are our good and true friends, so develop the habit of reading good books.

Why health awareness for women is important?

Prevention is always better than a cure If a disease is diagnosed at the right time, it can be cured easily and a little faster. For this, changes in the body can be known if certain tests are done regularly after a certain age, especially after the age of 30.
Blood test In this test, the amount of hemoglobin, platelets, etc. in the blood is measured.
Vitamin test Vitamin D and Vitamin B12 should be tested. Due to its deficiency, women experience constant fatigue and weakness.
Pelvic test This test examines a woman’s reproductive organs such as the uterus, uterine wall, fallopian tubes, anus, and bladder. This test is useful in the prevention and early treatment of cancer in women.
Blood sugar test The risk of developing diabetes also increases with age. Also, since diabetes is a hereditary disease, if any of your elders have diabetes, get it checked periodically so that you can catch it at the primary stage itself.
Blood pressure tests High blood pressure acts as a silent killer. Many times heart attack occurs without showing any symptoms, so it is necessary to check it.
Lipid Profile Test A test is necessary to know the amount of cholesterol.
Mammogram It is a test done to check for breast cancer. Through this, information about breast cancer can be obtained.
Cervical cancer is screened by the Pap smear test
Thyroid test The thyroid gland gradually affects the entire system of the body. Hence, it is necessary to get thyroid tests done regularly.
Eye examination With increasing age, small and big problems in the eyes also start. So get it checked from time to time. If you wear numbered glasses or contact lenses, get the numbers of the glasses checked every year.

What are the top health risks for women?

Usually, women pay more attention to skin, hair, and weight gain but there are many other aspects related to health. Which women do not pay attention to, and as a result, serious diseases occur.

Bone care Bone density is affected by age in women. Also, after pregnancy, a deficiency of calcium and vitamin D occurs in the body. Due to this, one has to face problems like bowing of the waist, frequent broken bones, constant pain in the abdomen, and pain in the joints of the body. After about 40 years, the bone marrow starts to get damaged.

This process starts to happen more quickly in women approaching menopause. Lower back pain can be a symptom of osteoporosis. For this, a test called bond density is done to determine whether or not osteoporosis has occurred.

For bone health, get enough sunlight and consume milk and milk-related products like curd, cheese, etc. After menopause, you can eat foods rich in phytoestrogens like soybeans, sweet neem leaves, flaxseed, etc.

Gastric care Stomach problems like gas, acidity, indigestion, constipation, etc., occur with age. Staying hungry for a long time and eating too much can have a harmful effect on our gastrointestinal health.

Include salad in meals for good stomach health. Avoid eating too much spicy, fried and spicy foods. This will help you maintain good stomach health but also control your weight. This improves the health of the intestines. Always take meals on time. Only eat a little, but take small meals from time to time. Make a habit of walking a few times after eating.

Dental health Teeth and gums begin to weaken with age. If it is not taken care of, pyorrhea, decay in the gums, and toothache problems arise.

Vitamin C should be increased to prevent the growth of bacteria. Along with cleaning the teeth, the gums should also be massaged, which strengthens the gums. Do not consume foods that increase sensitivity, such as excessively sour, salty, or hot foods. Water is a natural mouthwash wash so drink plenty of water. Consuming calcium-rich fruits is a natural way to clean teeth and exercise. Increase consumption of calcium-rich fruits like guava, pear, etc.

Menstrual hygiene A woman goes through menstruation more than five hundred times during her life. Always use good-quality sanitary napkins during menstruation to avoid any health problems. Many times, poor-quality sanitary napkins lead to infection, which can lead to serious problems. Internal organs should be cleaned with soaps or liquids that maintain the pH balance of the organs to avoid infection.

Hormone imbalance Deficiency of insulin and thyroid secretion leads to problems like diabetes, obesity, and hormonal imbalances in fertility. PCOD To avoid these problems, eat a balanced diet, and avoid or reduce the consumption of fatty foods. Regular 30 minutes of walking or light exercise. Have dinner two hours before going to bed.

Essential nutrients All nutrients are necessary for a healthy body and for the proper functioning of every organ. But protein, calcium, and iron Such elements are more needed. The deficiency of these elements is not visible to us from the outside but it has a great impact on our health. So take care not to cause depletion of these nutrients in the body.

A deficiency of Protein causes constant fatigue, and any minor illness takes a long time to heal.

A deficiency of calcium and vitamin D causes constant pain in the hands and feet, pain in the back, and a lack of energy in the body.

Iron deficiency causes problems like constant irritability, loss of appetite, pale face, tiredness, and white nails.

Conclusion

Take time for yourself and do what you love. If you make yourself happy and healthy, you can make others happy too. If you are healthy, you can take better care of your family.

Health is a necessity of human life, and the importance of this necessity increases immensely for women. Women’s health is the basis of prosperity and essential to their overall individual and characteristic communication. The maximum role of health awareness is to spread awareness in the lives of women and help them protect and care for their health.

In the modern era, the pace of life is highly communicative, and women are active in business, social, and family spheres. Thus not neglecting their health, allowing for the importance of their awareness and protection, helps prevent disasters.

Regarding social progress, women’s health is the foundation of prosperity. Organizations and communities are prioritizing women in their healthcare through health awareness programs. Health awareness education programs and screening camps to empower women to take charge of their health.

Health literacy and awareness help women live their best and most prosperous lives. Arogyan Yatra gives women confidence and strength in all directions to help them achieve their goals.

The importance of health awareness has increased in the lives of women. By protecting their health, women can improve their well-being personally and characteristically.