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Tag: Lifestyle

Get your caffeine fix in history and culture at these unique cafes in Malacca, Lifestyle News

Malacca is delightful blend of charm and history and this goes for its food too. Besides must-visit and must-eat restaurants, head to these unique cafes in Malacca to take respite from the heat or to fuel up for your journey around the history city of Malaysia.

From quirky, vintage-themed spaces to hidden gems serving unique brews, there’s no shortage of character-filled cafes to explore.

Coffeebar125+

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Keep a lookout for the unique horse mural that blends Chinese calligraphy with street art and you’ll know you’ve arrived at Coffeebar125+. Sitting just opposite the Fui Chew clan house, this charming, vintage-style cafe in Malacca boasts a long coffee bar and an impressive collection of coffee cups.

Coffee beans here are roasted in-house to better cater to customers’ palates and you can always tell them your preferred flavour profile for a superb pour-over coffee experience.

Homemade bagels here are a breakfast staple for the early risers but, if you miss that, their cakes and desserts are just as satisfying.

Coffeebar125+ is located at 89, Jalan Hang Kasturi, 75200 Melaka, Malaysia, p.+60 19-211 5883. Open Tue to Sun, 8.30 am to 2.30 pm. Closed Mon.

Calanthe Art Cafe

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Besides its boho laid-back vibes, Calanthe Art Cafe draws guests with coffee from all 13 Malaysian states — perhaps the only cafe in Malacca with such a unique offering. Have them hot or cold, while enjoying local cuisines like Nasi Lemak, Peranakan-style laksa, and more, as you relax into the retro sofas.

The entire setting feels and looks like someone’s home; take your time to appreciate and soak in the homely and artsy atmosphere here.

Calanthe Art Cafe is located at 11, Jalan Hang Kasturi, 75250 Melaka, Malaysia, p.+60 6-292 2960. Open Mon to Thu, 8.30 am to 10 pm, Fri to Sun, 8 am to 11 am.

The Daily Fix Cafe

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The Daily Fix Cafe is one of the most popular (read: crowded) cafes in Melaka. Set in a charming double-storey vintage shophouse from the 1800s — you have to walk through the souvenir shop — the cafe gives off a homely ambience, making it one of the best spots to cool down after strolling around Jonker Street.

Sink your teeth into crowd-favourites like the fluffy pandan pancakes, drizzled with gula melaka, or the Cookie Danish, a blend of cookie and Kouign Amann, alongside specialty coffee.

Many locals and tourists flock to the chic cafe for breakfast and brunch, so be prepared to wait.

The Daily Fix Cafe is located at 55, Jalan Hang Jebat, 75200 Melaka, Malaysia, p+60 13-290 6855. Open daily 8.45 am to 5.30 pm.

The Coffee JAR

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The Coffee JAR is not one, but two units, side by side along Jalan Hang Tuah. One side boasts a sleek and modern look, while the other is a throwback to nostalgia with its old-school decor- think rustic walls, old books, and cassette tapes.

No matter which side you go to, you’ll enjoy rich coffee brewed from freshly roasted beans and the all-time favourite Matcha Latte.

Make sure to complement your brew with homemade treats like the creamy tiramisu or a zesty lemon tart.

The Coffee JAR is located at 40, Lorong Hang Jebat, 75200 Melaka, Malaysia, p.+60 12-281 5100. Open Wed to Mon, 9.30 am to 6 pm. Closed Tue.

Alley No. 5 Cafe

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It might be in its name, but Alley No. 5 Cafe occupies unit number 18 along a hidden alley.

Situated a short distance away from the busy Jonker Street, this quaint little cafe in Malacca draws guests in with its chill vibes and gets them staying with its amazing brews and cute resident cats.

Cheesecakes are some of the favourites around here, specifically the Lemon Cheesecake and the Ondeh Ondeh Cheesecake. It has some fans raving about their Tiramisu too.

Alley No. 5 Cafe is located at 18, Lorong Jambatan, Kampung Pantai, 75200 Melaka, Malaysia, p+60 16-415 5097. Open Mon to Thu, 2 pm to 10.30 pm, Fri 2 pm to 12 am, Sat 12.30 pm to 12 am, Sun 12.30 pm to 10.30 pm.

Sin See Tai

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Taking what they do best, The Daily Fix Cafe opens a sister brand, Sin See Tai offering a slice of much-needed serenity for those meandering by the river.

The group’s micro-roastery is located here so you’ll be assured of a quality cup of joe. They serve up Muslim-friendly bakes from The Curious Bakers — another sister concept which sits next door, filling the air with the aroma of freshly baked croissants and Cookie Danish (a fusion of cookie and Kouign Amann).

Climb up the narrow stairway to get from retro artisanal space on the first floor to cosy, living room vibes on the second floor.

Sin See Tai is located at 18, Kampung Jawa, 75100 Melaka, Malaysia, p.+60 16-221 6855. Open daily 10 am to 5.30 pm.

Cafe Tuju

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The laid-back coffee shop may look like it’s been around for decades, but it’s a trendy space that is a haven for both coffee lovers and creatives. Located in the vibrant Bangunan community space in Kampung Jawa, Cafe Tuju draws a loyal crowd from the city’s skating and art community, brewing its signature Tuju Coffee from local beans.

It has seen collaborations with brands like Vans, marking its spot as a hub for music, art, and culture — with coffee. Good place to relax and sip on coffee with a book or catch up on work with the fast and free Wi-Fi.

Cafe Tuju is located at 4A, 4B, Kampung Jawa, 75200 Melaka, Malaysia, p.+60 19-201 0886. Open Thu to Mon, 12 pm to 12 am. Closed Tue & Wed.

Locahouz cafe

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Open-air courtyard, with vintage furnishings with greenery all around the space, Locahouz Cafe takes you back in time to Peranakan houses. The pet-friendly spot features unique drinks like Melaka kopi ais and beautiful flower-adorned coffees that match up the IG-worthy background.

The cafe is a good place for hearty meals such as the pork belly hot sauce bao-ger or the Nonya Satay Celup Chicken Pasta or if you are just looking for a sweet treat, they serve specialty cakes like Ondeh Ondeh cake and cheesecake in a jar.

Locahouz Cafe is located at 8, Jalan Bukit Cina, Kampung Bukit China, 75100 Melaka, Malaysia, p.+60 17-838 6005. Open Thu to Tue,10 am to 6 pm. Closed Wed.

Mods Café

Embracing its mobile beginnings, you’ll see the iconic 1978 Volkswagen Kombi camper van parked in the centre of Mods Café. A sign “Serious coffee drinkers only” tells you that they are serious about their coffee, offering speciality coffee made with precision; and lattes crafted using a unique milk refining machine.

Even their beans are roasted over Binchotan for an added smokiness. The quirky cafe is filled with the owner’s memorabilia, there’s even a drum set, but no picture-taking here.

With limited seating, it’s ideal for a quick cuppa on the go.

Mods Café is located at 14, Jalan Tukang Emas, 75200 Melaka, Malaysia, p.+60 12-756 4441. Open Thu to Tue, 10 am to 6 pm. Closed Wed.

ALSO READ: Best cafes in Melbourne: Single-origin beans, batch brews, baked goods and more

This article was first published in City Nomads.

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September 29, 2024
Lifestyle, pollution & mental health linked to rising heart disease among youth – Firstpost
Cardiovascular diseases (CVDs) remain the primary cause of mortality worldwide, resulting in a substantial number of fatalities and disabilities. The alarming statistics from 2021 reveal that CVDs claimed 20.5 million lives, accounting for approximately one-third of all global deaths.

Young Indians are increasingly vulnerable to heart disease due to alarming environmental and lifestyle factors. Rising air pollution, coupled with a surge in diabetes cases, poses significant concerns. Mental health also plays a critical role, as chronic anxiety and depression can indirectly contribute to cardiovascular issues.

As a result of these risk factors, individuals may exhibit intermediate risk factors, including raised blood pressure, raised blood glucose, raised blood lipids, and overweight and obesity. These intermediate risk factors can be identified through measurements taken at primary care facilities and serve as critical indicators of an increased risk of heart attack, stroke, heart failure and other complications.

Early detection and management of these risk factors are vital in preventing cardiovascular diseases and mitigating their devastating consequences.

We spoke with Dr. Purshotam Lal who is a renowned interventional cardiologist and recipient of Padma Vibhushan, Padma Bhushan and the Dr. B. C. Roy Award by the President of India for his significant contributions to the development of interventional cardiology in India. He currently serves as the Chairman of Metro Group of Hospitals.

Prevalence and risk factors of heart disease

Dr. Purshotam Lal: Major risk factors include unhealthy diets rich in trans fats and sugars, physical inactivity, smoking, excessive alcohol consumption, and conditions like hypertension and diabetes. Stress, often overlooked, is a significant contributor especially in high-pressure environments like urban centers. In India, factors such as rising pollution levels, genetic predisposition, and lack of early detection mechanisms make heart diseases more prevalent. One of the most important factors that people often ignore is a strong family history of premature coronary disease.

Common cardiovascular conditions and symptoms

Dr. Purshotam Lal: The three most common cardiovascular diseases are coronary artery disease (CAD), heart failure, and arrhythmias.
1. Coronary Artery Disease (CAD):
  
  CAD is the leading cause of death globally, accounting for approximately 9 million deaths per year, which represents 32% of all global deaths according to the World Health Organization (WHO).
  
  In India, CAD contributes to over 1.7 million deaths annually, making it the most prevalent cardiovascular disease in the country.
  
  Common CAD symptoms include chest pain (angina), shortness of breath, and fatigue. It is often diagnosed via stress tests, angiograms, or blood tests.
  
  Its treatment includes lifestyle changes, medications, or surgical interventions like stents or bypass surgery.
2. Heart Failure:
  
  Heart failure affects around 64 million people For India, the numbers are estimated at 8-10 million cases, with heart failure contributing to 35% of cardiovascular-related hospitalizations.
  
  Its symptoms include persistent coughing, swelling in the legs, and breathlessness. Diagnosis typically involves echocardiograms or MRI.
  
  Treatment for heart failure focuses on lifestyle changes, medications to manage blood pressure, and sometimes the implantation of devices like pacemakers.
3. Arrhythmias:
  
  Arrhythmias cause palpitations, dizziness, or fainting spells. Generally, it is diagnosed through ECG or Holter monitoring and can be treated with medications, electrical cardioversion, or ablation.
Heart Disease in younger populations

Dr. Purshotam Lal: In recent years, heart disease has surged among younger adults due to a mix of lifestyle and environmental factors. Unhealthy diets, sedentary lifestyles, and high levels of stress, often driven by work pressure, have become common. Smoking, including the use of e-cigarettes, and excessive alcohol consumption have added to this trend.

For younger populations in India, increasing air pollution, a higher prevalence of diabetes, and a lack of awareness about preventive healthcare are major concerns. Mental health issues, such as chronic anxiety and depression, are also indirectly linked to the rising incidence of heart disease.

Genetics and heart disease: Preventive measures for those at risk

Dr. Purshotam Lal: Genetics significantly influence an individual’s risk of heart disease. People with a family history of cardiovascular conditions, particularly those related to high cholesterol, hypertension, or early-onset heart disease, are at a higher risk. However, genetics don’t seal your fate; lifestyle choices play a crucial role in determining outcomes.

For those with a family history, it’s essential to start preventive measures early. Regular health check-ups, monitoring blood pressure and cholesterol, maintaining a healthy diet, exercising regularly, and avoiding smoking can mitigate genetic risks. Genetic screening may also be beneficial in identifying specific markers that indicate higher susceptibility.

Impact of technology on heart health management

Dr. Purshotam Lal: Modern technology has revolutionised heart disease management and prevention in the past few years. Wearable devices, like smartwatches, can monitor heart rate, detect irregularities like atrial fibrillation, and track physical activity. This constant monitoring helps in early detection, even in asymptomatic individuals.

Telemedicine has also emerged as a game-changer, providing real-time consultations without geographical barriers. This has been particularly impactful in rural areas in India, where access to specialized cardiologists is limited. Remote monitoring and virtual check-ups ensure that patients with chronic heart conditions remain connected to their healthcare providers, improving compliance with treatments and lifestyle recommendations.

Heart disease in women: Unique risks and underdiagnosis

Dr. Purshotam Lal: Women often experience more subtle symptoms of heart disease, such as fatigue, nausea, shortness of breath, and pain in the neck, jaw, or back, rather than the more obvious chest pain typical in men. Hormonal differences, especially after menopause, further increase the risk of heart disease.

Heart disease is underdiagnosed in women for a few reasons. Historically, medical research has been more focused on men, and women’s symptoms are often attributed to less critical conditions like anxiety or indigestion. Hence, increasing awareness among both healthcare providers and women themselves about these differences is crucial for early diagnosis and better outcomes.

Congenital heart conditions in children

Dr. Purshotam Lal: Congenital heart defects (CHD) are the most common birth defects worldwide. Common types include atrial septal defects (ASD), ventricular septal defects (VSD), and tetralogy of Fallot. Early detection can be achieved through prenatal screening using fetal echocardiography, which can identify most heart defects during pregnancy. Post-birth, symptoms such as rapid breathing, poor feeding, or bluish skin color can be warning signs.

Early detection is crucial as many congenital heart defects, when caught early, can be corrected or managed with medical or surgical interventions, improving the child’s quality of life.

Dr. Purshotam Lal.

The COVID-19 pandemic’s impact on heart health

Dr. Purshotam Lal: COVID-19 has had a profound impact on heart health, particularly among those with pre-existing conditions. The virus has been linked to complications such as myocarditis (inflammation of the heart muscle), blood clots, and arrhythmias. Even in individuals without prior heart conditions, post-COVID syndrome, or “long COVID,” can lead to persistent cardiovascular issues such as chest pain, fatigue, and palpitations.

Those who were impacted by COVID-19, especially those with heart conditions, should continue monitoring their heart health closely. Regular check-ups, echocardiograms, and maintaining a healthy lifestyle can help mitigate long-term effects.

Artificial intelligence in cardiovascular care

Dr. Purshotam Lal: Artificial intelligence (AI) and machine learning are transforming cardiovascular care by enhancing diagnostics, predicting patient outcomes, and personalizing treatment plans. AI algorithms can rapidly analyze large datasets from imaging techniques like echocardiograms or MRIs, helping detect heart issues earlier and with greater accuracy.

In India, AI-powered tools are increasingly being used for early screening of conditions like heart failure in underserved populations. Machine learning models can also predict the likelihood of heart attacks based on patterns in patient history, allowing for proactive, rather than reactive, healthcare. For example, Tricog Health, an Indian startup, uses AI-based solutions for diagnosing heart attacks remotely. By combining AI with human expertise, it delivers ECG interpretations in real-time. This has proven to be crucial for early diagnosis in rural India, where access to specialists is limited. Tricog has been credited with reducing the diagnosis time for heart attacks to under 10 minutes in many cases.
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September 29, 2024
World Heart Day 2024: Expert Tips To Live A Heart Healthy Lifestyle

Cardiovascular diseases (CVD) continue to adversely affect our nation as sedentary lifestyles are fast becoming the norm for an average working citizen. It is a major cause of mortality globally, as well as in India. While medical practices continue to work on developing better and more effective cures, maintaining heart health remains the first line of defense for tackling the problem. Thus, every year on 29th September, World Heart Day is celebrated to raise awareness around Cardiovascular disease (CVD). This year’s theme ‘Use heart to connect’, is a reminder for many people across the world to take a step back, and start working towards ensuring their family and their own heart health. One of the main reasons for the ever-growing rate of CVD is the consistent lifestyle change that many Indians have undergone, including an absence of physical activity, poor dietary regimes, high consumption of sugar, salt, and high intake of saturated and/or trans fats.

Also Read: World Heart Day 2021: 5 Best Heart-Healthy Breakfast Recipes You Must Try

However, as the world adapts to an ever-changing sense of normal, it’s important to take a step back, and relook at lifestyle choices that individuals and families are making, and come together to lessen the impact of this morbid disease. As people across India adapt to this new sense of normal and acknowledge that the right nutrition is key to overall health. It’s important to make healthy lifestyle choices that will prove to be valuable over time. One can start incorporating small changes i.e. being conscious of what you eat as it might have a significant positive impact. Start by adding a handful of nuts like almonds to the family and your own daily diet, as they are a source of a variety of nutrients and make for a heart-healthy snack. According to nutrition research, a heart-healthy diet consisting of nutritious foods such as 1.5 servings (43 grams) of almonds every day may lower total and LDL cholesterol and reduce levels of heart-damaging inflammation. Consuming fish such as salmon or mackerel is also beneficial for the heart as they are a good source of Omega-3. Additionally, to keep the heart at its healthiest best, it’s important to watch what you eat and keep your weight under check. For someone who’s working towards maintaining their weight, almonds are a good snacking option as they are known to have satiating properties that promote feelings of fullness. In addition to significantly improving LDL cholesterol, snacking on 42 grams of almonds every day also reduced central adiposity (belly fat) and waist circumference, all well-established heart disease risk factors.

Apart from these, cultivating an active lifestyle by incorporating 150 minutes of moderate-intensity exercise every week, monitoring blood sugar and cholesterol levels and attempting to maintain the levels within prescribed limits along with completely swearing off smoking with moderated portion control basis suggestion from doctors and/or nutritionists is highly recommended to ensure a healthy health.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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September 29, 2024
The importance of routine: How to create structure for your child, Lifestyle News

Creating a routine for your child is one of the most effective ways to provide stability and security in their daily life. A consistent structure helps children understand expectations, manage their time and develop healthy habits.

Whether it’s setting regular meal times, bedtime rituals, or play schedules, routines offer a sense of predictability that promotes emotional well-being and supports their growth.

In this article, we’ll explore the importance of routine and offer practical tips to help you create a structured environment that benefits both you and your child.

Why routine matters for child development

Routines play a crucial role in a child’s psychological and developmental growth. By providing structure and predictability, routines help children feel secure and confident in their surroundings, which is essential for their emotional well-being.

Some of the key developmental benefits of establishing a consistent routine for your child:

Sense of security

Children thrive on consistency. Having a predictable routine gives them a sense of stability, helping them understand what to expect throughout the day.

This security reduces anxiety, as children are less likely to feel uncertain about what’s coming next. Knowing when it’s time for meals, naps, or play helps them feel in control of their environment, which is especially important during transitions or changes in their lives.

Improved emotional regulation

With a set routine, children learn to manage their emotions more effectively. When daily activities like eating, sleeping and playing happen at consistent times, it helps them anticipate their needs and understand how to handle feelings like hunger, tiredness or overstimulation.

Over time, this practise strengthens their ability to regulate emotions, reducing tantrums and meltdowns because they are less likely to be caught off guard by shifts in their day.

Fostering independence

Routines not only create structure but also empower children to take charge of certain parts of their day. When they follow the same tasks at the same time, such as brushing their teeth or packing their school bag, they become more capable and confident in handling responsibilities.

This repetition helps them internalise these actions, leading to greater independence and self-discipline as they grow.

Supporting cognitive development

Structured routines also have cognitive benefits. When children know what comes next, they can focus better on learning and exploring their environment.

The brain responds well to repetition, and routines help strengthen memory and attention. Whether it’s a bedtime story that nurtures language skills or a structured playtime that encourages creativity, routines provide the space for cognitive growth.

Building healthy habits

Consistent routines help children develop healthy habits early on. A well-structured day teaches them the importance of regular eating, sleeping, and activity times, laying the foundation for lifelong health.

When routines include physical activity, hygiene practices, and time for social interactions, they support both physical and social development in a holistic way.

Establishing a consistent morning routine

Creating a consistent morning routine is key to helping children start their day with energy, focus, and a positive mindset.

Mornings can often feel rushed, but with a little planning, you can set a structured routine that not only ensures a smooth start to the day but also promotes independence and good habits. Here are some practical tips for establishing an effective morning routine for your child:

1. Start the night before

A successful morning routine often begins the night before. Preparing clothes, packing school bags, and organising any necessary materials for the next day can help reduce stress in the morning.

Encourage your child to participate in this preparation, as it builds responsibility and saves time. Having everything ready the night before allows the morning to flow more smoothly, reducing the chance of last-minute rushing.

2. Set a regular wake-up time

Consistency is key when establishing a morning routine. Setting a regular wake-up time helps your child’s body adjust to a natural rhythm.

This makes it easier for them to wake up feeling refreshed rather than groggy. Be sure to consider how much sleep they need based on their age to ensure they are getting enough rest. A well-rested child is more likely to approach the day with energy and a positive attitude.

3. Create a visual morning schedule

For younger children, a visual schedule can be extremely helpful. A chart or checklist that outlines tasks such as brushing teeth, getting dressed, and eating breakfast gives them clear steps to follow.

It also encourages independence, as they can visually track their progress without needing constant reminders. This structure gives children a sense of accomplishment as they complete each task.

4. Incorporate a healthy breakfast

A nutritious breakfast is an essential part of any morning routine. It provides the energy and focus needed for learning and physical activities throughout the day.

Ensure that breakfast is both healthy and easy to prepare, as a balanced meal can have a significant impact on your child’s mood and concentration. Involving your child in making simple breakfast choices can also be an opportunity to teach them about healthy eating habits.

5. Build in time for connection

While mornings can be hectic, building in a few moments for connection can set a positive tone for the day. Whether it’s a quick cuddle, a short conversation, or some shared quiet time, these moments of bonding remind your child that they are supported.

Even a small gesture, like sharing a positive affirmation, can help your child feel grounded and ready to face the day ahead.

6. Encourage independence

As your child grows, encouraging independence within their morning routine can foster responsibility and confidence.

Allow them to take ownership of certain tasks, like picking out their clothes, making their bed, or packing their school bag. By giving them the tools to manage their own routine, they learn time management skills and develop a sense of autonomy.

7. Keep the routine consistent

Children thrive on predictability, so try to keep the morning routine as consistent as possible. Over time, the regularity of tasks will become second nature to your child, reducing stress and confusion. Consistency helps reinforce positive habits and ensures that the morning runs smoothly, even on days when there might be unexpected changes.

8. Allow extra time for transitions

Giving yourself and your child a bit of extra time during transitions, such as waking up or getting out the door, can prevent morning meltdowns.

Instead of rushing, a buffer of 10 to 15 minutes can make the difference between a calm, organised start and a chaotic morning. This extra time allows for unforeseen delays and helps everyone remain calm and focused.

Balancing playtime and learning

Striking the right balance between playtime and learning is essential for your child’s development. Both play and structured learning contribute to cognitive, social, and emotional growth.

Here are some tips on how to establish a balanced routine for playtime and learning that keeps your child engaged and well rounded:

1. Schedule playtime and learning as equal priorities

When creating your child’s daily routine, treat both playtime and learning as important parts of their day. Set specific times for educational activities, like reading or homework, and make sure there’s also a designated time for free play or creative activities.

By giving each their own space in the routine, you ensure that neither gets neglected and your child feels energised for both.

2. Use play as a learning tool

Learning doesn’t always have to be formal. One way to balance playtime and learning is to incorporate educational elements into play.

Whether it’s using puzzles to develop problem-solving skills, building blocks for creativity, or role-playing to teach social skills, play can offer many opportunities for learning. Look for toys and activities that stimulate your child’s curiosity while keeping the fun factor high.

3. Establish clear transitions between play and learning

Children benefit from knowing what to expect, so having clear transitions between learning and play can help them shift their focus smoothly. For example, after a set time of focused learning, give your child a short break with free play.

This helps them recharge and prepares them to dive back into learning when needed. A visual or verbal cue, such as a timer or a reminder, can signal the transition and make the shift between activities easier for your child.

4. Incorporate physical play for better focus

Physical play, like running, jumping, or dancing, can improve your child’s ability to focus during learning times. Ensure that your child gets enough active playtime, especially after sitting for long periods.

Physical activity helps burn off excess energy, reduces restlessness, and promotes concentration during quieter, focused learning sessions. Balancing both types of activities can create a healthy rhythm for your child’s day.

5. Encourage independent play and self-led learning

Encouraging your child to play independently allows them to develop problem-solving and creativity on their own. Independent play is a great complement to structured learning, giving your child time to explore their interests without strict guidelines.

Similarly, self-led learning, where your child can choose what they want to learn or explore, fosters curiosity and a love for learning. Set aside time in their routine for both types of activities.

6. Rotate learning and play themes

To keep things exciting, consider rotating themes for both learning and play. For example, one week, you could focus on nature-based learning activities like exploring plants and animals, while incorporating related outdoor play.

The next week, focus on an art theme, with drawing or painting as the playtime activity. This approach keeps your child engaged and allows for creative connections between learning and play.

Bedtime routine: The key to better sleep

Establishing a consistent bedtime routine is essential for helping children wind down and get the rest they need for healthy growth and development.

A structured bedtime routine not only improves sleep quality but also creates a sense of security and stability for your child.

Here are some practical tips on how to create a bedtime routine that ensures better sleep for your little one:

1. Set a regular bedtime

Consistency is crucial when it comes to sleep. Establishing a fixed bedtime helps regulate your child’s internal clock, making it easier for them to fall asleep and wake up at the same time each day.

Aim to choose a bedtime that allows for enough hours of sleep based on their age, ensuring they wake up feeling refreshed and ready for the day.

2. Create a relaxing pre-bedtime routine

An essential part of a good bedtime routine is creating a calm and soothing environment before bed. About 30 to 60 minutes before bedtime, start winding down activities like taking a bath, reading a story, or listening to soft music.

Avoid stimulating activities like screen time or rough play, as they can make it harder for your child to settle down. This transition period helps signal to your child that it’s time to relax and prepare for sleep.

3. Consistency is key

A predictable bedtime routine provides children with a sense of security. Following the same steps every night — such as brushing teeth, putting on pyjamas and reading a bedtime story — helps your child know what to expect.

Over time, this repetition becomes a comforting signal that bedtime is near, making it easier for your child to transition from the activities of the day to sleep.

4. Limit screen time before bed

Exposure to screens, such as TVs, tablets, and phones, before bedtime can disrupt your child’s ability to fall asleep. The blue light emitted by screens can interfere with the production of melatonin, a hormone that helps regulate sleep.

To promote better sleep, it’s best to limit screen time at least an hour before bed and encourage quiet, screen-free activities like reading or puzzles.

5. Create a sleep-friendly environment

Make sure your child’s sleep environment is conducive to rest. A dark, quiet, and cool room is ideal for promoting good sleep. Consider using blackout curtains or a white noise machine to block out distractions that might disturb your child’s sleep.

Ensuring their bed is comfortable and their room is clutter-free can also help create a peaceful space where they feel relaxed and ready to rest.

6. Use positive reinforcement

Positive reinforcement can be a powerful motivator in encouraging good sleep habits. When your child follows their bedtime routine without resistance, acknowledge their co-operation with praise or a small reward, like an extra bedtime story.

This encourages them to stick to the routine and associate bedtime with positive feelings, rather than resistance or frustration.

7. Be patient and adapt as needed

While consistency is important, it’s also essential to be flexible as your child grows. Bedtime routines may need to adapt to changing schedules, developmental stages, or special circumstances like vacations or new siblings.

Be patient and adjust the routine as needed, but keep key parts like a calming wind-down and regular bedtime in place.

Incorporating routines into your child’s daily life lays a strong foundation for their growth, confidence, and overall well-being. By providing consistency and structure, you’re helping them navigate the world with a sense of security and purpose.

Start small, be patient, and remember that the effort you put into establishing these routines now will yield lasting benefits for your child’s future.

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This article was first published in theAsianparent.

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September 29, 2024
Lifestyle, pollution & mental health linked to rising heart disease among youth – Firstpost
Cardiovascular diseases (CVDs) remain the primary cause of mortality worldwide, resulting in a substantial number of fatalities and disabilities. The alarming statistics from 2021 reveal that CVDs claimed 20.5 million lives, accounting for approximately one-third of all global deaths.

Young Indians are increasingly vulnerable to heart disease due to alarming environmental and lifestyle factors. Rising air pollution, coupled with a surge in diabetes cases, poses significant concerns. Mental health also plays a critical role, as chronic anxiety and depression can indirectly contribute to cardiovascular issues.

As a result of these risk factors, individuals may exhibit intermediate risk factors, including raised blood pressure, raised blood glucose, raised blood lipids, and overweight and obesity. These intermediate risk factors can be identified through measurements taken at primary care facilities and serve as critical indicators of an increased risk of heart attack, stroke, heart failure and other complications.

Early detection and management of these risk factors are vital in preventing cardiovascular diseases and mitigating their devastating consequences.

We spoke with Dr. Purshotam Lal who is a renowned interventional cardiologist and recipient of Padma Vibhushan, Padma Bhushan and the Dr. B. C. Roy Award by the President of India for his significant contributions to the development of interventional cardiology in India. He currently serves as the Chairman of Metro Group of Hospitals.

Prevalence and risk factors of heart disease

Dr. Purshotam Lal: Major risk factors include unhealthy diets rich in trans fats and sugars, physical inactivity, smoking, excessive alcohol consumption, and conditions like hypertension and diabetes. Stress, often overlooked, is a significant contributor especially in high-pressure environments like urban centers. In India, factors such as rising pollution levels, genetic predisposition, and lack of early detection mechanisms make heart diseases more prevalent. One of the most important factors that people often ignore is a strong family history of premature coronary disease.

Common cardiovascular conditions and symptoms

Dr. Purshotam Lal: The three most common cardiovascular diseases are coronary artery disease (CAD), heart failure, and arrhythmias.
1. Coronary Artery Disease (CAD):
  
  CAD is the leading cause of death globally, accounting for approximately 9 million deaths per year, which represents 32% of all global deaths according to the World Health Organization (WHO).
  
  In India, CAD contributes to over 1.7 million deaths annually, making it the most prevalent cardiovascular disease in the country.
  
  Common CAD symptoms include chest pain (angina), shortness of breath, and fatigue. It is often diagnosed via stress tests, angiograms, or blood tests.
  
  Its treatment includes lifestyle changes, medications, or surgical interventions like stents or bypass surgery.
2. Heart Failure:
  
  Heart failure affects around 64 million people For India, the numbers are estimated at 8-10 million cases, with heart failure contributing to 35% of cardiovascular-related hospitalizations.
  
  Its symptoms include persistent coughing, swelling in the legs, and breathlessness. Diagnosis typically involves echocardiograms or MRI.
  
  Treatment for heart failure focuses on lifestyle changes, medications to manage blood pressure, and sometimes the implantation of devices like pacemakers.
3. Arrhythmias:
  
  Arrhythmias cause palpitations, dizziness, or fainting spells. Generally, it is diagnosed through ECG or Holter monitoring and can be treated with medications, electrical cardioversion, or ablation.
Heart Disease in younger populations

Dr. Purshotam Lal: In recent years, heart disease has surged among younger adults due to a mix of lifestyle and environmental factors. Unhealthy diets, sedentary lifestyles, and high levels of stress, often driven by work pressure, have become common. Smoking, including the use of e-cigarettes, and excessive alcohol consumption have added to this trend.

For younger populations in India, increasing air pollution, a higher prevalence of diabetes, and a lack of awareness about preventive healthcare are major concerns. Mental health issues, such as chronic anxiety and depression, are also indirectly linked to the rising incidence of heart disease.

Genetics and heart disease: Preventive measures for those at risk

Dr. Purshotam Lal: Genetics significantly influence an individual’s risk of heart disease. People with a family history of cardiovascular conditions, particularly those related to high cholesterol, hypertension, or early-onset heart disease, are at a higher risk. However, genetics don’t seal your fate; lifestyle choices play a crucial role in determining outcomes.

For those with a family history, it’s essential to start preventive measures early. Regular health check-ups, monitoring blood pressure and cholesterol, maintaining a healthy diet, exercising regularly, and avoiding smoking can mitigate genetic risks. Genetic screening may also be beneficial in identifying specific markers that indicate higher susceptibility.

Impact of technology on heart health management

Dr. Purshotam Lal: Modern technology has revolutionised heart disease management and prevention in the past few years. Wearable devices, like smartwatches, can monitor heart rate, detect irregularities like atrial fibrillation, and track physical activity. This constant monitoring helps in early detection, even in asymptomatic individuals.

Telemedicine has also emerged as a game-changer, providing real-time consultations without geographical barriers. This has been particularly impactful in rural areas in India, where access to specialized cardiologists is limited. Remote monitoring and virtual check-ups ensure that patients with chronic heart conditions remain connected to their healthcare providers, improving compliance with treatments and lifestyle recommendations.

Heart disease in women: Unique risks and underdiagnosis

Dr. Purshotam Lal: Women often experience more subtle symptoms of heart disease, such as fatigue, nausea, shortness of breath, and pain in the neck, jaw, or back, rather than the more obvious chest pain typical in men. Hormonal differences, especially after menopause, further increase the risk of heart disease.

Heart disease is underdiagnosed in women for a few reasons. Historically, medical research has been more focused on men, and women’s symptoms are often attributed to less critical conditions like anxiety or indigestion. Hence, increasing awareness among both healthcare providers and women themselves about these differences is crucial for early diagnosis and better outcomes.

Congenital heart conditions in children

Dr. Purshotam Lal: Congenital heart defects (CHD) are the most common birth defects worldwide. Common types include atrial septal defects (ASD), ventricular septal defects (VSD), and tetralogy of Fallot. Early detection can be achieved through prenatal screening using fetal echocardiography, which can identify most heart defects during pregnancy. Post-birth, symptoms such as rapid breathing, poor feeding, or bluish skin color can be warning signs.

Early detection is crucial as many congenital heart defects, when caught early, can be corrected or managed with medical or surgical interventions, improving the child’s quality of life.

Dr. Purshotam Lal.

The COVID-19 pandemic’s impact on heart health

Dr. Purshotam Lal: COVID-19 has had a profound impact on heart health, particularly among those with pre-existing conditions. The virus has been linked to complications such as myocarditis (inflammation of the heart muscle), blood clots, and arrhythmias. Even in individuals without prior heart conditions, post-COVID syndrome, or “long COVID,” can lead to persistent cardiovascular issues such as chest pain, fatigue, and palpitations.

Those who were impacted by COVID-19, especially those with heart conditions, should continue monitoring their heart health closely. Regular check-ups, echocardiograms, and maintaining a healthy lifestyle can help mitigate long-term effects.

Artificial intelligence in cardiovascular care

Dr. Purshotam Lal: Artificial intelligence (AI) and machine learning are transforming cardiovascular care by enhancing diagnostics, predicting patient outcomes, and personalizing treatment plans. AI algorithms can rapidly analyze large datasets from imaging techniques like echocardiograms or MRIs, helping detect heart issues earlier and with greater accuracy.

In India, AI-powered tools are increasingly being used for early screening of conditions like heart failure in underserved populations. Machine learning models can also predict the likelihood of heart attacks based on patterns in patient history, allowing for proactive, rather than reactive, healthcare. For example, Tricog Health, an Indian startup, uses AI-based solutions for diagnosing heart attacks remotely. By combining AI with human expertise, it delivers ECG interpretations in real-time. This has proven to be crucial for early diagnosis in rural India, where access to specialists is limited. Tricog has been credited with reducing the diagnosis time for heart attacks to under 10 minutes in many cases.
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September 29, 2024
The importance of routine: How to create structure for your child, Lifestyle News

Creating a routine for your child is one of the most effective ways to provide stability and security in their daily life. A consistent structure helps children understand expectations, manage their time and develop healthy habits.

Whether it’s setting regular meal times, bedtime rituals, or play schedules, routines offer a sense of predictability that promotes emotional well-being and supports their growth.

In this article, we’ll explore the importance of routine and offer practical tips to help you create a structured environment that benefits both you and your child.

Why routine matters for child development

Routines play a crucial role in a child’s psychological and developmental growth. By providing structure and predictability, routines help children feel secure and confident in their surroundings, which is essential for their emotional well-being.

Some of the key developmental benefits of establishing a consistent routine for your child:

Sense of security

Children thrive on consistency. Having a predictable routine gives them a sense of stability, helping them understand what to expect throughout the day.

This security reduces anxiety, as children are less likely to feel uncertain about what’s coming next. Knowing when it’s time for meals, naps, or play helps them feel in control of their environment, which is especially important during transitions or changes in their lives.

Improved emotional regulation

With a set routine, children learn to manage their emotions more effectively. When daily activities like eating, sleeping and playing happen at consistent times, it helps them anticipate their needs and understand how to handle feelings like hunger, tiredness or overstimulation.

Over time, this practise strengthens their ability to regulate emotions, reducing tantrums and meltdowns because they are less likely to be caught off guard by shifts in their day.

Fostering independence

Routines not only create structure but also empower children to take charge of certain parts of their day. When they follow the same tasks at the same time, such as brushing their teeth or packing their school bag, they become more capable and confident in handling responsibilities.

This repetition helps them internalise these actions, leading to greater independence and self-discipline as they grow.

Supporting cognitive development

Structured routines also have cognitive benefits. When children know what comes next, they can focus better on learning and exploring their environment.

The brain responds well to repetition, and routines help strengthen memory and attention. Whether it’s a bedtime story that nurtures language skills or a structured playtime that encourages creativity, routines provide the space for cognitive growth.

Building healthy habits

Consistent routines help children develop healthy habits early on. A well-structured day teaches them the importance of regular eating, sleeping, and activity times, laying the foundation for lifelong health.

When routines include physical activity, hygiene practices, and time for social interactions, they support both physical and social development in a holistic way.

Establishing a consistent morning routine

Creating a consistent morning routine is key to helping children start their day with energy, focus, and a positive mindset.

Mornings can often feel rushed, but with a little planning, you can set a structured routine that not only ensures a smooth start to the day but also promotes independence and good habits. Here are some practical tips for establishing an effective morning routine for your child:

1. Start the night before

A successful morning routine often begins the night before. Preparing clothes, packing school bags, and organising any necessary materials for the next day can help reduce stress in the morning.

Encourage your child to participate in this preparation, as it builds responsibility and saves time. Having everything ready the night before allows the morning to flow more smoothly, reducing the chance of last-minute rushing.

2. Set a regular wake-up time

Consistency is key when establishing a morning routine. Setting a regular wake-up time helps your child’s body adjust to a natural rhythm.

This makes it easier for them to wake up feeling refreshed rather than groggy. Be sure to consider how much sleep they need based on their age to ensure they are getting enough rest. A well-rested child is more likely to approach the day with energy and a positive attitude.

3. Create a visual morning schedule

For younger children, a visual schedule can be extremely helpful. A chart or checklist that outlines tasks such as brushing teeth, getting dressed, and eating breakfast gives them clear steps to follow.

It also encourages independence, as they can visually track their progress without needing constant reminders. This structure gives children a sense of accomplishment as they complete each task.

4. Incorporate a healthy breakfast

A nutritious breakfast is an essential part of any morning routine. It provides the energy and focus needed for learning and physical activities throughout the day.

Ensure that breakfast is both healthy and easy to prepare, as a balanced meal can have a significant impact on your child’s mood and concentration. Involving your child in making simple breakfast choices can also be an opportunity to teach them about healthy eating habits.

5. Build in time for connection

While mornings can be hectic, building in a few moments for connection can set a positive tone for the day. Whether it’s a quick cuddle, a short conversation, or some shared quiet time, these moments of bonding remind your child that they are supported.

Even a small gesture, like sharing a positive affirmation, can help your child feel grounded and ready to face the day ahead.

6. Encourage independence

As your child grows, encouraging independence within their morning routine can foster responsibility and confidence.

Allow them to take ownership of certain tasks, like picking out their clothes, making their bed, or packing their school bag. By giving them the tools to manage their own routine, they learn time management skills and develop a sense of autonomy.

7. Keep the routine consistent

Children thrive on predictability, so try to keep the morning routine as consistent as possible. Over time, the regularity of tasks will become second nature to your child, reducing stress and confusion. Consistency helps reinforce positive habits and ensures that the morning runs smoothly, even on days when there might be unexpected changes.

8. Allow extra time for transitions

Giving yourself and your child a bit of extra time during transitions, such as waking up or getting out the door, can prevent morning meltdowns.

Instead of rushing, a buffer of 10 to 15 minutes can make the difference between a calm, organised start and a chaotic morning. This extra time allows for unforeseen delays and helps everyone remain calm and focused.

Balancing playtime and learning

Striking the right balance between playtime and learning is essential for your child’s development. Both play and structured learning contribute to cognitive, social, and emotional growth.

Here are some tips on how to establish a balanced routine for playtime and learning that keeps your child engaged and well rounded:

1. Schedule playtime and learning as equal priorities

When creating your child’s daily routine, treat both playtime and learning as important parts of their day. Set specific times for educational activities, like reading or homework, and make sure there’s also a designated time for free play or creative activities.

By giving each their own space in the routine, you ensure that neither gets neglected and your child feels energised for both.

2. Use play as a learning tool

Learning doesn’t always have to be formal. One way to balance playtime and learning is to incorporate educational elements into play.

Whether it’s using puzzles to develop problem-solving skills, building blocks for creativity, or role-playing to teach social skills, play can offer many opportunities for learning. Look for toys and activities that stimulate your child’s curiosity while keeping the fun factor high.

3. Establish clear transitions between play and learning

Children benefit from knowing what to expect, so having clear transitions between learning and play can help them shift their focus smoothly. For example, after a set time of focused learning, give your child a short break with free play.

This helps them recharge and prepares them to dive back into learning when needed. A visual or verbal cue, such as a timer or a reminder, can signal the transition and make the shift between activities easier for your child.

4. Incorporate physical play for better focus

Physical play, like running, jumping, or dancing, can improve your child’s ability to focus during learning times. Ensure that your child gets enough active playtime, especially after sitting for long periods.

Physical activity helps burn off excess energy, reduces restlessness, and promotes concentration during quieter, focused learning sessions. Balancing both types of activities can create a healthy rhythm for your child’s day.

5. Encourage independent play and self-led learning

Encouraging your child to play independently allows them to develop problem-solving and creativity on their own. Independent play is a great complement to structured learning, giving your child time to explore their interests without strict guidelines.

Similarly, self-led learning, where your child can choose what they want to learn or explore, fosters curiosity and a love for learning. Set aside time in their routine for both types of activities.

6. Rotate learning and play themes

To keep things exciting, consider rotating themes for both learning and play. For example, one week, you could focus on nature-based learning activities like exploring plants and animals, while incorporating related outdoor play.

The next week, focus on an art theme, with drawing or painting as the playtime activity. This approach keeps your child engaged and allows for creative connections between learning and play.

Bedtime routine: The key to better sleep

Establishing a consistent bedtime routine is essential for helping children wind down and get the rest they need for healthy growth and development.

A structured bedtime routine not only improves sleep quality but also creates a sense of security and stability for your child.

Here are some practical tips on how to create a bedtime routine that ensures better sleep for your little one:

1. Set a regular bedtime

Consistency is crucial when it comes to sleep. Establishing a fixed bedtime helps regulate your child’s internal clock, making it easier for them to fall asleep and wake up at the same time each day.

Aim to choose a bedtime that allows for enough hours of sleep based on their age, ensuring they wake up feeling refreshed and ready for the day.

2. Create a relaxing pre-bedtime routine

An essential part of a good bedtime routine is creating a calm and soothing environment before bed. About 30 to 60 minutes before bedtime, start winding down activities like taking a bath, reading a story, or listening to soft music.

Avoid stimulating activities like screen time or rough play, as they can make it harder for your child to settle down. This transition period helps signal to your child that it’s time to relax and prepare for sleep.

3. Consistency is key

A predictable bedtime routine provides children with a sense of security. Following the same steps every night — such as brushing teeth, putting on pyjamas and reading a bedtime story — helps your child know what to expect.

Over time, this repetition becomes a comforting signal that bedtime is near, making it easier for your child to transition from the activities of the day to sleep.

4. Limit screen time before bed

Exposure to screens, such as TVs, tablets, and phones, before bedtime can disrupt your child’s ability to fall asleep. The blue light emitted by screens can interfere with the production of melatonin, a hormone that helps regulate sleep.

To promote better sleep, it’s best to limit screen time at least an hour before bed and encourage quiet, screen-free activities like reading or puzzles.

5. Create a sleep-friendly environment

Make sure your child’s sleep environment is conducive to rest. A dark, quiet, and cool room is ideal for promoting good sleep. Consider using blackout curtains or a white noise machine to block out distractions that might disturb your child’s sleep.

Ensuring their bed is comfortable and their room is clutter-free can also help create a peaceful space where they feel relaxed and ready to rest.

6. Use positive reinforcement

Positive reinforcement can be a powerful motivator in encouraging good sleep habits. When your child follows their bedtime routine without resistance, acknowledge their co-operation with praise or a small reward, like an extra bedtime story.

This encourages them to stick to the routine and associate bedtime with positive feelings, rather than resistance or frustration.

7. Be patient and adapt as needed

While consistency is important, it’s also essential to be flexible as your child grows. Bedtime routines may need to adapt to changing schedules, developmental stages, or special circumstances like vacations or new siblings.

Be patient and adjust the routine as needed, but keep key parts like a calming wind-down and regular bedtime in place.

Incorporating routines into your child’s daily life lays a strong foundation for their growth, confidence, and overall well-being. By providing consistency and structure, you’re helping them navigate the world with a sense of security and purpose.

Start small, be patient, and remember that the effort you put into establishing these routines now will yield lasting benefits for your child’s future.

[[nid:695161]]

This article was first published in theAsianparent.

Source link

September 29, 2024
The importance of routine: How to create structure for your child, Lifestyle News

Creating a routine for your child is one of the most effective ways to provide stability and security in their daily life. A consistent structure helps children understand expectations, manage their time and develop healthy habits.

Whether it’s setting regular meal times, bedtime rituals, or play schedules, routines offer a sense of predictability that promotes emotional well-being and supports their growth.

In this article, we’ll explore the importance of routine and offer practical tips to help you create a structured environment that benefits both you and your child.

Why routine matters for child development

Routines play a crucial role in a child’s psychological and developmental growth. By providing structure and predictability, routines help children feel secure and confident in their surroundings, which is essential for their emotional well-being.

Some of the key developmental benefits of establishing a consistent routine for your child:

Sense of security

Children thrive on consistency. Having a predictable routine gives them a sense of stability, helping them understand what to expect throughout the day.

This security reduces anxiety, as children are less likely to feel uncertain about what’s coming next. Knowing when it’s time for meals, naps, or play helps them feel in control of their environment, which is especially important during transitions or changes in their lives.

Improved emotional regulation

With a set routine, children learn to manage their emotions more effectively. When daily activities like eating, sleeping and playing happen at consistent times, it helps them anticipate their needs and understand how to handle feelings like hunger, tiredness or overstimulation.

Over time, this practise strengthens their ability to regulate emotions, reducing tantrums and meltdowns because they are less likely to be caught off guard by shifts in their day.

Fostering independence

Routines not only create structure but also empower children to take charge of certain parts of their day. When they follow the same tasks at the same time, such as brushing their teeth or packing their school bag, they become more capable and confident in handling responsibilities.

This repetition helps them internalise these actions, leading to greater independence and self-discipline as they grow.

Supporting cognitive development

Structured routines also have cognitive benefits. When children know what comes next, they can focus better on learning and exploring their environment.

The brain responds well to repetition, and routines help strengthen memory and attention. Whether it’s a bedtime story that nurtures language skills or a structured playtime that encourages creativity, routines provide the space for cognitive growth.

Building healthy habits

Consistent routines help children develop healthy habits early on. A well-structured day teaches them the importance of regular eating, sleeping, and activity times, laying the foundation for lifelong health.

When routines include physical activity, hygiene practices, and time for social interactions, they support both physical and social development in a holistic way.

Establishing a consistent morning routine

Creating a consistent morning routine is key to helping children start their day with energy, focus, and a positive mindset.

Mornings can often feel rushed, but with a little planning, you can set a structured routine that not only ensures a smooth start to the day but also promotes independence and good habits. Here are some practical tips for establishing an effective morning routine for your child:

1. Start the night before

A successful morning routine often begins the night before. Preparing clothes, packing school bags, and organising any necessary materials for the next day can help reduce stress in the morning.

Encourage your child to participate in this preparation, as it builds responsibility and saves time. Having everything ready the night before allows the morning to flow more smoothly, reducing the chance of last-minute rushing.

2. Set a regular wake-up time

Consistency is key when establishing a morning routine. Setting a regular wake-up time helps your child’s body adjust to a natural rhythm.

This makes it easier for them to wake up feeling refreshed rather than groggy. Be sure to consider how much sleep they need based on their age to ensure they are getting enough rest. A well-rested child is more likely to approach the day with energy and a positive attitude.

3. Create a visual morning schedule

For younger children, a visual schedule can be extremely helpful. A chart or checklist that outlines tasks such as brushing teeth, getting dressed, and eating breakfast gives them clear steps to follow.

It also encourages independence, as they can visually track their progress without needing constant reminders. This structure gives children a sense of accomplishment as they complete each task.

4. Incorporate a healthy breakfast

A nutritious breakfast is an essential part of any morning routine. It provides the energy and focus needed for learning and physical activities throughout the day.

Ensure that breakfast is both healthy and easy to prepare, as a balanced meal can have a significant impact on your child’s mood and concentration. Involving your child in making simple breakfast choices can also be an opportunity to teach them about healthy eating habits.

5. Build in time for connection

While mornings can be hectic, building in a few moments for connection can set a positive tone for the day. Whether it’s a quick cuddle, a short conversation, or some shared quiet time, these moments of bonding remind your child that they are supported.

Even a small gesture, like sharing a positive affirmation, can help your child feel grounded and ready to face the day ahead.

6. Encourage independence

As your child grows, encouraging independence within their morning routine can foster responsibility and confidence.

Allow them to take ownership of certain tasks, like picking out their clothes, making their bed, or packing their school bag. By giving them the tools to manage their own routine, they learn time management skills and develop a sense of autonomy.

7. Keep the routine consistent

Children thrive on predictability, so try to keep the morning routine as consistent as possible. Over time, the regularity of tasks will become second nature to your child, reducing stress and confusion. Consistency helps reinforce positive habits and ensures that the morning runs smoothly, even on days when there might be unexpected changes.

8. Allow extra time for transitions

Giving yourself and your child a bit of extra time during transitions, such as waking up or getting out the door, can prevent morning meltdowns.

Instead of rushing, a buffer of 10 to 15 minutes can make the difference between a calm, organised start and a chaotic morning. This extra time allows for unforeseen delays and helps everyone remain calm and focused.

Balancing playtime and learning

Striking the right balance between playtime and learning is essential for your child’s development. Both play and structured learning contribute to cognitive, social, and emotional growth.

Here are some tips on how to establish a balanced routine for playtime and learning that keeps your child engaged and well rounded:

1. Schedule playtime and learning as equal priorities

When creating your child’s daily routine, treat both playtime and learning as important parts of their day. Set specific times for educational activities, like reading or homework, and make sure there’s also a designated time for free play or creative activities.

By giving each their own space in the routine, you ensure that neither gets neglected and your child feels energised for both.

2. Use play as a learning tool

Learning doesn’t always have to be formal. One way to balance playtime and learning is to incorporate educational elements into play.

Whether it’s using puzzles to develop problem-solving skills, building blocks for creativity, or role-playing to teach social skills, play can offer many opportunities for learning. Look for toys and activities that stimulate your child’s curiosity while keeping the fun factor high.

3. Establish clear transitions between play and learning

Children benefit from knowing what to expect, so having clear transitions between learning and play can help them shift their focus smoothly. For example, after a set time of focused learning, give your child a short break with free play.

This helps them recharge and prepares them to dive back into learning when needed. A visual or verbal cue, such as a timer or a reminder, can signal the transition and make the shift between activities easier for your child.

4. Incorporate physical play for better focus

Physical play, like running, jumping, or dancing, can improve your child’s ability to focus during learning times. Ensure that your child gets enough active playtime, especially after sitting for long periods.

Physical activity helps burn off excess energy, reduces restlessness, and promotes concentration during quieter, focused learning sessions. Balancing both types of activities can create a healthy rhythm for your child’s day.

5. Encourage independent play and self-led learning

Encouraging your child to play independently allows them to develop problem-solving and creativity on their own. Independent play is a great complement to structured learning, giving your child time to explore their interests without strict guidelines.

Similarly, self-led learning, where your child can choose what they want to learn or explore, fosters curiosity and a love for learning. Set aside time in their routine for both types of activities.

6. Rotate learning and play themes

To keep things exciting, consider rotating themes for both learning and play. For example, one week, you could focus on nature-based learning activities like exploring plants and animals, while incorporating related outdoor play.

The next week, focus on an art theme, with drawing or painting as the playtime activity. This approach keeps your child engaged and allows for creative connections between learning and play.

Bedtime routine: The key to better sleep

Establishing a consistent bedtime routine is essential for helping children wind down and get the rest they need for healthy growth and development.

A structured bedtime routine not only improves sleep quality but also creates a sense of security and stability for your child.

Here are some practical tips on how to create a bedtime routine that ensures better sleep for your little one:

1. Set a regular bedtime

Consistency is crucial when it comes to sleep. Establishing a fixed bedtime helps regulate your child’s internal clock, making it easier for them to fall asleep and wake up at the same time each day.

Aim to choose a bedtime that allows for enough hours of sleep based on their age, ensuring they wake up feeling refreshed and ready for the day.

2. Create a relaxing pre-bedtime routine

An essential part of a good bedtime routine is creating a calm and soothing environment before bed. About 30 to 60 minutes before bedtime, start winding down activities like taking a bath, reading a story, or listening to soft music.

Avoid stimulating activities like screen time or rough play, as they can make it harder for your child to settle down. This transition period helps signal to your child that it’s time to relax and prepare for sleep.

3. Consistency is key

A predictable bedtime routine provides children with a sense of security. Following the same steps every night — such as brushing teeth, putting on pyjamas and reading a bedtime story — helps your child know what to expect.

Over time, this repetition becomes a comforting signal that bedtime is near, making it easier for your child to transition from the activities of the day to sleep.

4. Limit screen time before bed

Exposure to screens, such as TVs, tablets, and phones, before bedtime can disrupt your child’s ability to fall asleep. The blue light emitted by screens can interfere with the production of melatonin, a hormone that helps regulate sleep.

To promote better sleep, it’s best to limit screen time at least an hour before bed and encourage quiet, screen-free activities like reading or puzzles.

5. Create a sleep-friendly environment

Make sure your child’s sleep environment is conducive to rest. A dark, quiet, and cool room is ideal for promoting good sleep. Consider using blackout curtains or a white noise machine to block out distractions that might disturb your child’s sleep.

Ensuring their bed is comfortable and their room is clutter-free can also help create a peaceful space where they feel relaxed and ready to rest.

6. Use positive reinforcement

Positive reinforcement can be a powerful motivator in encouraging good sleep habits. When your child follows their bedtime routine without resistance, acknowledge their co-operation with praise or a small reward, like an extra bedtime story.

This encourages them to stick to the routine and associate bedtime with positive feelings, rather than resistance or frustration.

7. Be patient and adapt as needed

While consistency is important, it’s also essential to be flexible as your child grows. Bedtime routines may need to adapt to changing schedules, developmental stages, or special circumstances like vacations or new siblings.

Be patient and adjust the routine as needed, but keep key parts like a calming wind-down and regular bedtime in place.

Incorporating routines into your child’s daily life lays a strong foundation for their growth, confidence, and overall well-being. By providing consistency and structure, you’re helping them navigate the world with a sense of security and purpose.

Start small, be patient, and remember that the effort you put into establishing these routines now will yield lasting benefits for your child’s future.

[[nid:695161]]

This article was first published in theAsianparent.

Source link

September 29, 2024
World Heart Day 2024: Expert Tips To Live A Heart Healthy Lifestyle

Cardiovascular diseases (CVD) continue to adversely affect our nation as sedentary lifestyles are fast becoming the norm for an average working citizen. It is a major cause of mortality globally, as well as in India. While medical practices continue to work on developing better and more effective cures, maintaining heart health remains the first line of defense for tackling the problem. Thus, every year on 29th September, World Heart Day is celebrated to raise awareness around Cardiovascular disease (CVD). This year’s theme ‘Use heart to connect’, is a reminder for many people across the world to take a step back, and start working towards ensuring their family and their own heart health. One of the main reasons for the ever-growing rate of CVD is the consistent lifestyle change that many Indians have undergone, including an absence of physical activity, poor dietary regimes, high consumption of sugar, salt, and high intake of saturated and/or trans fats.

Also Read: World Heart Day 2021: 5 Best Heart-Healthy Breakfast Recipes You Must Try

However, as the world adapts to an ever-changing sense of normal, it’s important to take a step back, and relook at lifestyle choices that individuals and families are making, and come together to lessen the impact of this morbid disease. As people across India adapt to this new sense of normal and acknowledge that the right nutrition is key to overall health. It’s important to make healthy lifestyle choices that will prove to be valuable over time. One can start incorporating small changes i.e. being conscious of what you eat as it might have a significant positive impact. Start by adding a handful of nuts like almonds to the family and your own daily diet, as they are a source of a variety of nutrients and make for a heart-healthy snack. According to nutrition research, a heart-healthy diet consisting of nutritious foods such as 1.5 servings (43 grams) of almonds every day may lower total and LDL cholesterol and reduce levels of heart-damaging inflammation. Consuming fish such as salmon or mackerel is also beneficial for the heart as they are a good source of Omega-3. Additionally, to keep the heart at its healthiest best, it’s important to watch what you eat and keep your weight under check. For someone who’s working towards maintaining their weight, almonds are a good snacking option as they are known to have satiating properties that promote feelings of fullness. In addition to significantly improving LDL cholesterol, snacking on 42 grams of almonds every day also reduced central adiposity (belly fat) and waist circumference, all well-established heart disease risk factors.

Apart from these, cultivating an active lifestyle by incorporating 150 minutes of moderate-intensity exercise every week, monitoring blood sugar and cholesterol levels and attempting to maintain the levels within prescribed limits along with completely swearing off smoking with moderated portion control basis suggestion from doctors and/or nutritionists is highly recommended to ensure a healthy health.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

Source link

September 29, 2024
The importance of routine: How to create structure for your child, Lifestyle News

Creating a routine for your child is one of the most effective ways to provide stability and security in their daily life. A consistent structure helps children understand expectations, manage their time and develop healthy habits.

Whether it’s setting regular meal times, bedtime rituals, or play schedules, routines offer a sense of predictability that promotes emotional well-being and supports their growth.

In this article, we’ll explore the importance of routine and offer practical tips to help you create a structured environment that benefits both you and your child.

Why routine matters for child development

Routines play a crucial role in a child’s psychological and developmental growth. By providing structure and predictability, routines help children feel secure and confident in their surroundings, which is essential for their emotional well-being.

Some of the key developmental benefits of establishing a consistent routine for your child:

Sense of security

Children thrive on consistency. Having a predictable routine gives them a sense of stability, helping them understand what to expect throughout the day.

This security reduces anxiety, as children are less likely to feel uncertain about what’s coming next. Knowing when it’s time for meals, naps, or play helps them feel in control of their environment, which is especially important during transitions or changes in their lives.

Improved emotional regulation

With a set routine, children learn to manage their emotions more effectively. When daily activities like eating, sleeping and playing happen at consistent times, it helps them anticipate their needs and understand how to handle feelings like hunger, tiredness or overstimulation.

Over time, this practise strengthens their ability to regulate emotions, reducing tantrums and meltdowns because they are less likely to be caught off guard by shifts in their day.

Fostering independence

Routines not only create structure but also empower children to take charge of certain parts of their day. When they follow the same tasks at the same time, such as brushing their teeth or packing their school bag, they become more capable and confident in handling responsibilities.

This repetition helps them internalise these actions, leading to greater independence and self-discipline as they grow.

Supporting cognitive development

Structured routines also have cognitive benefits. When children know what comes next, they can focus better on learning and exploring their environment.

The brain responds well to repetition, and routines help strengthen memory and attention. Whether it’s a bedtime story that nurtures language skills or a structured playtime that encourages creativity, routines provide the space for cognitive growth.

Building healthy habits

Consistent routines help children develop healthy habits early on. A well-structured day teaches them the importance of regular eating, sleeping, and activity times, laying the foundation for lifelong health.

When routines include physical activity, hygiene practices, and time for social interactions, they support both physical and social development in a holistic way.

Establishing a consistent morning routine

Creating a consistent morning routine is key to helping children start their day with energy, focus, and a positive mindset.

Mornings can often feel rushed, but with a little planning, you can set a structured routine that not only ensures a smooth start to the day but also promotes independence and good habits. Here are some practical tips for establishing an effective morning routine for your child:

1. Start the night before

A successful morning routine often begins the night before. Preparing clothes, packing school bags, and organising any necessary materials for the next day can help reduce stress in the morning.

Encourage your child to participate in this preparation, as it builds responsibility and saves time. Having everything ready the night before allows the morning to flow more smoothly, reducing the chance of last-minute rushing.

2. Set a regular wake-up time

Consistency is key when establishing a morning routine. Setting a regular wake-up time helps your child’s body adjust to a natural rhythm.

This makes it easier for them to wake up feeling refreshed rather than groggy. Be sure to consider how much sleep they need based on their age to ensure they are getting enough rest. A well-rested child is more likely to approach the day with energy and a positive attitude.

3. Create a visual morning schedule

For younger children, a visual schedule can be extremely helpful. A chart or checklist that outlines tasks such as brushing teeth, getting dressed, and eating breakfast gives them clear steps to follow.

It also encourages independence, as they can visually track their progress without needing constant reminders. This structure gives children a sense of accomplishment as they complete each task.

4. Incorporate a healthy breakfast

A nutritious breakfast is an essential part of any morning routine. It provides the energy and focus needed for learning and physical activities throughout the day.

Ensure that breakfast is both healthy and easy to prepare, as a balanced meal can have a significant impact on your child’s mood and concentration. Involving your child in making simple breakfast choices can also be an opportunity to teach them about healthy eating habits.

5. Build in time for connection

While mornings can be hectic, building in a few moments for connection can set a positive tone for the day. Whether it’s a quick cuddle, a short conversation, or some shared quiet time, these moments of bonding remind your child that they are supported.

Even a small gesture, like sharing a positive affirmation, can help your child feel grounded and ready to face the day ahead.

6. Encourage independence

As your child grows, encouraging independence within their morning routine can foster responsibility and confidence.

Allow them to take ownership of certain tasks, like picking out their clothes, making their bed, or packing their school bag. By giving them the tools to manage their own routine, they learn time management skills and develop a sense of autonomy.

7. Keep the routine consistent

Children thrive on predictability, so try to keep the morning routine as consistent as possible. Over time, the regularity of tasks will become second nature to your child, reducing stress and confusion. Consistency helps reinforce positive habits and ensures that the morning runs smoothly, even on days when there might be unexpected changes.

8. Allow extra time for transitions

Giving yourself and your child a bit of extra time during transitions, such as waking up or getting out the door, can prevent morning meltdowns.

Instead of rushing, a buffer of 10 to 15 minutes can make the difference between a calm, organised start and a chaotic morning. This extra time allows for unforeseen delays and helps everyone remain calm and focused.

Balancing playtime and learning

Striking the right balance between playtime and learning is essential for your child’s development. Both play and structured learning contribute to cognitive, social, and emotional growth.

Here are some tips on how to establish a balanced routine for playtime and learning that keeps your child engaged and well rounded:

1. Schedule playtime and learning as equal priorities

When creating your child’s daily routine, treat both playtime and learning as important parts of their day. Set specific times for educational activities, like reading or homework, and make sure there’s also a designated time for free play or creative activities.

By giving each their own space in the routine, you ensure that neither gets neglected and your child feels energised for both.

2. Use play as a learning tool

Learning doesn’t always have to be formal. One way to balance playtime and learning is to incorporate educational elements into play.

Whether it’s using puzzles to develop problem-solving skills, building blocks for creativity, or role-playing to teach social skills, play can offer many opportunities for learning. Look for toys and activities that stimulate your child’s curiosity while keeping the fun factor high.

3. Establish clear transitions between play and learning

Children benefit from knowing what to expect, so having clear transitions between learning and play can help them shift their focus smoothly. For example, after a set time of focused learning, give your child a short break with free play.

This helps them recharge and prepares them to dive back into learning when needed. A visual or verbal cue, such as a timer or a reminder, can signal the transition and make the shift between activities easier for your child.

4. Incorporate physical play for better focus

Physical play, like running, jumping, or dancing, can improve your child’s ability to focus during learning times. Ensure that your child gets enough active playtime, especially after sitting for long periods.

Physical activity helps burn off excess energy, reduces restlessness, and promotes concentration during quieter, focused learning sessions. Balancing both types of activities can create a healthy rhythm for your child’s day.

5. Encourage independent play and self-led learning

Encouraging your child to play independently allows them to develop problem-solving and creativity on their own. Independent play is a great complement to structured learning, giving your child time to explore their interests without strict guidelines.

Similarly, self-led learning, where your child can choose what they want to learn or explore, fosters curiosity and a love for learning. Set aside time in their routine for both types of activities.

6. Rotate learning and play themes

To keep things exciting, consider rotating themes for both learning and play. For example, one week, you could focus on nature-based learning activities like exploring plants and animals, while incorporating related outdoor play.

The next week, focus on an art theme, with drawing or painting as the playtime activity. This approach keeps your child engaged and allows for creative connections between learning and play.

Bedtime routine: The key to better sleep

Establishing a consistent bedtime routine is essential for helping children wind down and get the rest they need for healthy growth and development.

A structured bedtime routine not only improves sleep quality but also creates a sense of security and stability for your child.

Here are some practical tips on how to create a bedtime routine that ensures better sleep for your little one:

1. Set a regular bedtime

Consistency is crucial when it comes to sleep. Establishing a fixed bedtime helps regulate your child’s internal clock, making it easier for them to fall asleep and wake up at the same time each day.

Aim to choose a bedtime that allows for enough hours of sleep based on their age, ensuring they wake up feeling refreshed and ready for the day.

2. Create a relaxing pre-bedtime routine

An essential part of a good bedtime routine is creating a calm and soothing environment before bed. About 30 to 60 minutes before bedtime, start winding down activities like taking a bath, reading a story, or listening to soft music.

Avoid stimulating activities like screen time or rough play, as they can make it harder for your child to settle down. This transition period helps signal to your child that it’s time to relax and prepare for sleep.

3. Consistency is key

A predictable bedtime routine provides children with a sense of security. Following the same steps every night — such as brushing teeth, putting on pyjamas and reading a bedtime story — helps your child know what to expect.

Over time, this repetition becomes a comforting signal that bedtime is near, making it easier for your child to transition from the activities of the day to sleep.

4. Limit screen time before bed

Exposure to screens, such as TVs, tablets, and phones, before bedtime can disrupt your child’s ability to fall asleep. The blue light emitted by screens can interfere with the production of melatonin, a hormone that helps regulate sleep.

To promote better sleep, it’s best to limit screen time at least an hour before bed and encourage quiet, screen-free activities like reading or puzzles.

5. Create a sleep-friendly environment

Make sure your child’s sleep environment is conducive to rest. A dark, quiet, and cool room is ideal for promoting good sleep. Consider using blackout curtains or a white noise machine to block out distractions that might disturb your child’s sleep.

Ensuring their bed is comfortable and their room is clutter-free can also help create a peaceful space where they feel relaxed and ready to rest.

6. Use positive reinforcement

Positive reinforcement can be a powerful motivator in encouraging good sleep habits. When your child follows their bedtime routine without resistance, acknowledge their co-operation with praise or a small reward, like an extra bedtime story.

This encourages them to stick to the routine and associate bedtime with positive feelings, rather than resistance or frustration.

7. Be patient and adapt as needed

While consistency is important, it’s also essential to be flexible as your child grows. Bedtime routines may need to adapt to changing schedules, developmental stages, or special circumstances like vacations or new siblings.

Be patient and adjust the routine as needed, but keep key parts like a calming wind-down and regular bedtime in place.

Incorporating routines into your child’s daily life lays a strong foundation for their growth, confidence, and overall well-being. By providing consistency and structure, you’re helping them navigate the world with a sense of security and purpose.

Start small, be patient, and remember that the effort you put into establishing these routines now will yield lasting benefits for your child’s future.

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This article was first published in theAsianparent.

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