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  • Safe Listening Practices: 4 Lifestyle Changes To Protect Your Ears In The Digital Age

    Listening to music for an hour and taking a five-minute break helps the ears reboot.

    Safe Listening Practices: 4 Lifestyle Changes To Protect Your Ears In The Digital Age
    4 Lifestyle Changes To Protect Your Ears In The Digital Age
    VerifiedVERIFIED By: Raja S., Audiologist and Founder Hearzap



    Written by Tavishi Dogra |Updated : November 8, 2024 1:28 PM IST

    In today’s world, it’s hard to imagine a life without earphones or listening to music playing on speakers. Whether travelling to work, working out, or relaxing at home, our ears are practically subjected to sound all the time. While this is a blessing in today’s digital world, it also comes with a responsibility to protect our hearing or people who work in noisy environments. In modern times, heavy sound and noise are more readily available. If not taken seriously, even young people may face hearing loss. According to the WHO, more than they listen too loudly for longer than the recommended time.

    But here’s the good news: with a few simple lifestyle changes, you can safeguard your hearing for the future:

    1. Turn It Down The 60/60 Rule: Following the 60/60 rule is one of the most effective ear protection alternatives. This rule states that a person should not turn up the volume to more than 60% and should not listen to music continuously for more than 60 minutes. This method helps the ears rest, which is very important to prevent chronic damage to the hearing capacity. Nowadays, many gadgets come with an inbuilt decibel warning when entering a territory with a dangerous volume level do heed these warnings! Listening to sounds at high decibels will cause hearing deterioration, which is irreversible after some time.
    2. Invest in Noise-Cancelling Headphones: We crank the volume to drown out the background noise. Aeroplane engines, screaming babies, conversations at a coffee shop we have to turn the volume up to defeat the purpose of these sounds. Noise-cancelling headphones make it possible to enjoy good audio quality at a lower and safer volume because most, if not all, of the background noises are removed. You especially notice this in adult and kids’ over-ear headphones since they efficiently insulate sound.
    3. Take Listening Breaks: Following a workout, one might experience muscle fatigue, exceeding within a specific duration. In the same breath, the ears also require some downtime after prolonged exposure to sound. Listening to music for an hour and taking a five-minute break helps the ears reboot. These rest intervals are essential for the ears and may help you enhance your concentration and mental clarity.
    4. Mind the Earbuds Cleanliness and Fit Matter: Earbuds have become many people’s go-to audio accessory. However, poorly fitting or dirty earbuds can cause problems. Earbuds that don’t fit well may cause you to turn up the volume too high, while dirty ones can harbour bacteria that lead to infections.



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  • Report Suggests Indian Dietary Practices Could Hold Key To Mitigating Climate Change

    Report Suggests Indian Dietary Practices Could Hold Key To Mitigating Climate Change

    Indian sustainable eating habits such as limiting food waste, prioritising vegetarian diets, and consuming locally sourced foods can help address global climate change, a pressing issue worldwide, according to a report. A recent Living Planet Report by the World Wide Fund for Nature (WWF) showed that food consumption patterns followed by Indians are the most climate-friendly among the G20 nations. It stated that if people in other countries adopt the Indian diet, the world would need 0.84 per cent of the Earth to support food production by 2050. The food system is one of the major contributors to global greenhouse gas emissions.

    Shravani Mali, Consumer Analyst at GlobalData, a data analytics company, said India has intensified the vegan movement, especially in metropolitan cities in recent years. “The country’s current food consumption practices, emphasise plant-based diets and climate-resilient crops such as millets, which require fewer resources and generate lower emissions compared to meat-heavy diets,” Mali said, adding that, “The transition is also connected to a wider focus on sustainability”.

    Citing a recent consumer survey by GlobalData, Mali said that 79 per cent of Indians said that the sustainable or environmentally friendly feature is essential while purchasing food and drinks. “Traditional Indian diets primarily consist of lentils, grains, and vegetables. These traditional diets, which place an emphasis on seasonal and local produce, are becoming more popular as environmental issues gain more attention. Consequently, with increasing awareness, consumers will look forward to curtailing environmental burdens by adopting traditional dietary practices that prioritise plant-based foods,” Mali said.

    Deepak Nautiyal, Consumer and Retail Commercial Director, APAC and Middle East at GlobalData,  lauded the government for introducing several initiatives to promote environmentally sustainable practices in the country. He cited the National Millet Campaign and the International Year of Millets (2023) campaigns rolled out by the government to boost the production and consumption of millets. Millets are an environmentally sustainable source of food and nutrition. In addition, the National Mission for Sustainable Agriculture (NMSA) also aims to improve climate-resilient farming. Mali said adopting climate-friendly diets, especially Indian sustainable eating habits can be key to address critical global environmental and health challenges.

    (Except for the headline, this story has not been edited by NDTV staff and is published from a syndicated feed.)

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  • Perimenopause Cramps: Doctor Explains Causes, Best Practices for Relief

    Perimenopause Cramps: Doctor Explains Causes, Best Practices for Relief

    Cramps are irritating enough, and they can get even worse depending on your life stage. For example, many women report cramping during perimenopause, both during menstruation for those still getting periods and at other times. We reached out to our experts to find out why perimenopause cramps can be so severe and how to find relief. 

    Why do perimenopause cramps occur?

    To understand the cause of perimenopause cramps, it’s important to have a grasp on the transition itself. The National Institute on Aging describes perimenopause as the years leading up to menopause, which generally occurs 12 months after a woman’s last period. The years leading up to that point, when women may have changes in their monthly cycles, hot flashes or a variety of other potential symptoms, are called the menopausal transition or perimenopause.

    “People who have never experienced cramping may now experience cramping during [perimenopause],” explains Rajita G. Patil, MD, Obstetrician-gynecologist, Director – Comprehensive Menopause Care Program at UCLA Health. “Others just have it worse. This is all because of fluctuating hormone levels that occur during the transition to menopause. The periods during perimenopause become unpredictable in timing and they may come earlier or later and eventually, period cycles can be skipped.” 

    The normal fluctuation of estrogen and progesterone does not occur anymore once the body is in perimenopause, she says, so the estrogen levels in the body are at times higher than what would be normally present during a natural cycle during reproductive years. This causes the body to release more prostaglandins which cause more contractions of the uterus, which lead to more cramping. 

    How to treat perimenopause cramps

    woman lying on couch with heating pad on stomach
    SimpleImages/Getty

    There are a few different options for relieving cramp pains including over-the-counter products, birth control and natural remedies. 

    Pharmaceuticals 

    “Some of the best treatment options are nonsteroidal anti-inflammatory medications (NSAIDS) like ibuprofen which can really help with cramping pain,” offers Dr. Patil. “You want to use them right when you start having the cramps and not when they are already very severe to help stay in front of the pain and not behind it.”

    Hormonal birth control can also help regulate the cycle and keep the estrogen levels in check to minimize cramping, she adds. Hormonal birth control also limits the amount of uterine lining that is built up each month that needs to be shed with the period, which in turn helps to minimize the number of uterine contractions that are needed to shed the lining which decreases cramps. 

    “A hormonal intrauterine device (IUD) can especially help control the pain by limiting the local estrogen effect in the uterus,” offers Dr. Patil. “It is less systemic in nature than most of the other hormonal birth control methods like the patch, pills and vaginal ring.”

    Diet and exercise 

    Another non-pharmacologic treatment that helps reduce pain is moderate intensity exercise as it helps to divert blood flow to the brain and help release endorphins, she notes. This can help decrease the perception of pain from the cramping.

    Additionally, applying heating pads to your lower abdomen may help soothe some of the pain, and mind-body relaxation techniques can be an effective coping strategy. These practices can help manage stress levels, and one study published in the journal Occupational & Environmental Medicine found that period pain was twice as common in women who were stressed out than in women with low stress. 

    Avoiding caffeine and spicy or greasy foods can help prevent additional lower abdominal discomfort during uterine cramps as well, Dr. Patil says, as these foods may irritate the bowels.

    Should you see a doctor for perimenopause cramps?

    woman sitting in doctor's office talking to physician
    SDI Productions/Getty

    Cramping during perimenopause is not always exclusively caused by hormone levels, so at a certain point, you’ll want to see your doctor to rule out more serious medical conditions. 

    “You should see a doctor if the pain is not well controlled with lifestyle measures described above or use of NSAIDS and/or if you feel the pain is not controlled enough for you to go about with your normal day,” says Dr. Patil. “It would be important to further discuss what treatment may better relieve your symptoms. Also, because cramps are not always because of perimenopause and changes in the hormone levels, it is also important to seek help if pain is worsening and/or associated with any abnormal bleeding outside of your period cycles.”

    More tips for managing menopause:

    What Is Menopause Flooding? Doctors Share Symptoms and Ways to Prevent It

    These 8 Natural Remedies for Hot Flashes Help You Beat the Heat

    What Is Natural Hormone Replacement Therapy? Doctors Weigh in on Treatment

    This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

     

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