8 Tips for a Diabetes Patient at risk for coronavirus infection

Patients with diabetes are more at risk for coronavirus infection. So, they and their family members need to be careful about this. Everyone has to stay home at this time to prevent Corona. Because of this, diabetes patients are basically experiencing eight types of problems. These are:

Eating schedules are not maintained and excessive eating.

Abnormal changes in diet

Restrictions in walking or exercise.

Unable to keep medication or insulin schedule.

Sleepiness.

Mental stress, anxiety.

The patient Could not perform the routine follow-up with the doctor.

Problems with getting medical help with an emergency.

Due to the complexity of blood sugar metabolism, patients with diabetes have low immunity. Any infection is risky for them. In addition, many of them have diabetes, high blood pressure, heart disease, kidney complications, etc. Therefore, interruptions in the routine at home can cause blood sugar to rise and fall.

To avoid complications, these eight factors should be followed.

1.    Diabetes patients do not go out at this time. Outside the house strictly adhere to the rules of social distance. Wash hands frequently adhere to hygiene. Stay in a room with enough light and airflow.

2.    Do not allow interruptions in food routines. The food you used to eat in the past, still tries to do the same. Eat balanced and nutritious food.

3.    No need to go to the park, on the road, to the gym for walking or exercise. Walk home Exercise freehand if there is no room. Stand jogging in one place.

4.    Still adhere to the previous routine. For example, if you have been in the habit of exercising at 5 pm, sleep at 10 pm and getting up at 7 am, then still do it. Otherwise, blood sugar will fluctuate.

5.    Do not change or discontinue the drug without the doctor's advice. There is no need to buy all the related medicines, insulin, glucometer strip, etc. for extra worry. There is and will be a supply of these in the market. However, you can buy medicines for a few days or weeks.

6.    Measure blood sugar levels two to three times a week at different times. Write in a chart. Call or consult a physician if the sugar increases or decreases.

7.    Get telemedicine help if needed. If needed, visit the emergency department of the hospital.

            8. Government-private hospitals have introduced telemedicine services. Collect the numbers now.

People who are at risk of coronavirus disease

The coronavirus is currently pandemic throughout the world. Experts say that coronavirus is 10 times more deadly than seasonal flu. And those who already have some problems in the body, are more at risk of getting coronavirus.
Experts in the UK's National Health Service say 1.4  million people are at risk of suffering bad consequences after being infected with the coronavirus. Along with the elderly, physically challenged people are on the list.

Experts advised being extra vigilant if any of the following eight problems coincide with their own. They are:

Diabetes

People who have diabetes are at higher risk of developing the coronary disease than others. Don Horneth, a UK diabetes doctor, says coronavirus or Covid-19 is dangerous for people suffering from diabetes.

He also says that if someone has diabetes and coughs, body temperature rises, breathing becomes worse; Then you need to check blood sugar occasionally.

Heart problem

Heart patients are at number two in the list of people at risk for coronavirus. This is because the immune system is so weak in patients suffering from heart problems. When infected with a virus, their body cannot powerfully prevent it.

Asthma
Astra helps in air circulation in and out of the lungs. If you suffer from coronavirus, damage the airways. As asthma sufferers go through this problem, the coronavirus increases their anxiety.

Experts say asthma patients should use inhalers when they suffer from coronavirus. If not aware, fatalities can occur.

If you have lung problems or tuberculosis

Fighting coronavirus becomes much more difficult when you have lung problems or tuberculosis.

Cancer

Cancer patients are at the highest risk for coronavirus. And it is much more difficult to recover if attacked. Coronavirus does not want to seize the opportunity to easily control their weakened immune system.

Stomach problems

For those who have digestive problems and are in extreme danger with the stomach, coronavirus is like a yammoot to them. Experts say, those who suffer from such problems, they need to be extra aware at this time. The immune system does not have people suffering from such problems as fighting coronavirus.

Weak immune system

Experts say no vaccine has been discovered to address coronavirus. The immune system is the only way to prevent it. They also advised not to eat paracetamol.

But those whose immune systems are weak are at risk.

Smoking
Prevent Coronavirus: What to do at home
Experts say smokers are 14 times more likely to suffer from coronavirus than others. They advised us to quit smoking during this time.

Prevent Coronavirus: What to do at home

To prevent the spread of coronavirus, everyone is now asked to stay at home as much as possible. Due to the closure of the school, the children are also housebound. But the home is located, is it risk-free? In this case, if the hygiene and hygiene are adhered to, the house can be kept at risk.

Cleaning and disinfecting the home.
√ At home everyone has to develop a habit of regular hand washing.
 √ Every time you cook or prepare a meal, before and after eating a meal,
 √ Before and after using the bathroom,
 √ You must wash your hands with soap-water immediately after returning from outside.
 √ Use handwash if soap-water is not available immediately.
 √ In addition to the door handles, new items such as telephone, remote, switches, they should be disinfected regularly.

There are two steps to keeping the home floor and other floors clean.
√ One is cleaning, the other is disinfecting or disinfecting. First, the floor, should be cleaned with water, detergent or floor cleaner material. Then disinfect with disinfectant material.
√ Bleach or 70 percent alcohol mixture is effective as a disinfectant.

To make a bleach mix at home, one Gallon of water should be mixed with 5 tablespoons of bleach.

√ Clean the kitchen, bathroom and another floor of the floor, any floor (such as dishwasher, staircase, staircase, table, kitchen cabinet top, sink area, etc.) several times a day.
√ You must wear gloves on hand before cleaning.
√ And at the end of the work, you will drop it and wash your hands. Carpet, mat, matt, etc. can be cleaned with disinfectant spray.
√ Keep a tissue or kitchen roll in every room of the house, so that when coughing or sneezing, the tissue can be found when you raise your hand.
 √ Tissue or dirt can be good if the lid is attached.
√ Wrap raw fish-meat waste in polythene and wrap it in the mouth.
 √ Then, rub your hands with soap and clean. Wash well with boards, knives, twisted soaps used for cooking and chopping.

 
Which should be returned from the outside.
People who are at risk of coronavirus disease
√ You have to get out of work. Other than that, there are people outside the home, domestic workers. √ The hand should be washed with soap-water before touching anything back from outside.
 √ Quickly change outdoors clothes.
√ Avoid shaking hands with guests.
√ Wash hands after taking any outside parcels, packets or anything else.
√ Handwash can be done with soap-water at the entrance.

Coronavirus resistance: How to use a mask

The use of masks is said to prevent coronavirus infection. As the issue spread to the masses, not only in Bangladesh but in different regions of the world, there was a mask crisis. In some cases, the price was too high. Let's find out what the World Health Organization says about the use of masks.

When and why to use a mask
‣ You need to wear your mask only when you are suing someone who is suffering from coronavirus or is suspected to be healthy.
 ‣ Use a mask if you have a cough or cough so that if you have coronavirus in your body, it will not spread to others.
‣ Mask use is effective only if you frequently wash hands with alcohol-based hand rubs (common hexisol or similar products on the market) or soap-water.
 ‣ In order to use the mask, you should know how to use it.

  How to use a mask


✔ Before wearing the mask, clean your hands (with soap-water for at least 20 seconds or hand rub). ✔ When wearing a mask, do not hold the front of it.
✔ Cover the nose and mouth with the mask and remember that there is no gap between the face and the mask.
 ✔ Avoid touching the mask while using it. And if you touch, clean your hands (with soap-water for at least 20 seconds or hand rub).
 ✔ Change the mask used if it looks damp or wet or damp. Do not use disposable or masks made for one-time use.
 ✔ Do not touch the front of the mask while removing it. Immediately after removing the mask, place it in the litter box of dirt.
 ✔ Clean the hands after removing the mask.

Coronavirus disease should be done to prevent infection of Covid-19

The following are some of the things to do to prevent coronavirus disease (Covid-19) and coronavirus infection. Step 1: If the coronavirus-infected person goes out of the room and sneezes without covering his mouth, the coronavirus can float for several hours in the air around it (within a range of 2-3 meters). Step 2: If the coronavirus breathes in the air of the spleen, it can enter the coronavirus through the airway in other people's lungs as well. The second process of coronavirus infection also occurs in several steps.
 That is why it is imperative for all to take the following suggestions very seriously.

 Maintaining social distance:
Coronavirus can exist in any person's body unknowingly for more than two weeks without any symptoms. If a person carrying such coronavirus sneezes or coughs for any reason, the coronavirus's aqueous particles begin to float in the air at a distance of 3 to 6 feet, and any other person within that range can enter the virus through normal breathing. Because of this, there is a need for public gathering, avoiding as much as possible if the area is not urgently needed so that potential coronavirus particles floating in the air cannot enter the body through breathing.

 Hand wash disinfection: Coronavirus can be found in various objects in the environment, so if one touches it with his hand, it can also carry the coronavirus. Some studies have shown that coronavirus can last for an average of four to five days on the surface of wood, plastic or metal objects. People need to touch them with their hands every time they need to live. Therefore, it is very important to wash hands thoroughly after touching them. The following hands need to pay special attention to the risky areas of touch.

• Personal objects of another person that are frequently touched by hand, such as mobile phones (laptops), laptops, and so on. 
• Many people touch devices, such as an ATM machine (cash payment machine) and any other device (such as a laptop, computer monitor at a store or other location) with buttons, keys, keyboards and handles. 
• Touch any furniture (chairs, tables, etc.) outside your home by hand. 
• Touch the door handle of any room or vehicle outside your home. 
• Touching hands with paper money, bank debit or credit card, etc. and the place where they are kept, such as a wallet or purse. 
• Hand-to-hand dishes, dishes, or bottle-glasses at restaurants or any other food vendor. It is not possible to be completely sure whether these dishes are touched by many people and whether they have always been properly disinfected.
•  Touching hand towels or handkerchiefs that are touched by multiple people at any place outside the home. 
• Outside the house, shaking hands or shaking or getting in close contact with someone on the street or somewhere. 
• In the above fields, you need to be careful after touching with hands and disinfect the hands as often as possible. 
• 
  
•  The following handwashing procedures should be followed:

• First, the hands should be thoroughly soaked in clear water. 
• After this, special disinfectant soap (if not common soap) should be applied in the hand and rub the whole hand with foam. 
• It is necessary to make sure that every finger in the hand is soapy so that the finger of one hand should be crushed by inserting the finger of the other hand into the gap. 
• The two fingers of the old finger must be rubbed with soap. 
• The palm of one hand should be rubbed with the palm of one hand and the back of the palm of one hand with the palm of one hand.
•  The bottom of each nail should be thoroughly cleaned.
•  The surface underneath them should also be cleaned by opening the wearable object on the watch, ring or any other hand. 
• The foam should be rubbed thoroughly for at least 20 seconds. 
• It should be kept in a container, not in standing water, but after washing the hands thoroughly and thoroughly soap-free .
• After washing hands, it is not towels or handkerchiefs, but a rather one-hand drying paper with handkerchiefs, because research has shown that viruses in wet hands are 100 times more likely. Hand towels cannot be dried with the towels used by more than one person, and the same towels cannot be hand-dried over and over again, so no towels or handkerchiefs other than the one-use paper towel should be used. 
• The handkerchief must be closed with a handkerchief with a paper towel and the door handle of the toilet must be opened. The virus can be clogged with water taps and toilet door handles. Then the paper handkerchief should be dumped into the lid waste. 
• Since it is necessary to wash hands several times a day, it is best to use gentle soap for the skin.
•  If there is no soap and water system, at least 60% alcohol with a special hand disinfection solution (hand sanitizer) should be washed and crushed. However, it is best to wash dirty hands with soap and water when given the chance. 

•  To know when to wash your hands, it is important to remember the following instructions: 

•  Wash your hands after blowing your nose, coughing or sneezing.
•  Wash your hands after visiting any public place that includes public transportation, markets or places of worship. 
• After you arrive home from work, wash your hands. 
• After you arrive home from work, wash your hands. 
• Wash hands after touching the surface of any object outside the room. (See Dangerous Areas of Touching the Hand, above) 
• Wash your hands before, during, or after serving. 
• Wash hands before and after meals.
•  After washing, wash your hands. After washing the waste, wash your hands. 
• Wash hands after touching pets or any other animal. 
• Wash your hands after grabbing a baby diaper (special jangia) or helping with baby toilets. 
• If the hand looks dirty, wash it immediately.
• To prevent coronavirus from being transmitted from one patient to another or to any other person in the hospital or health center, all health workers working there must wash and disinfect for the following 5 moments: Before touching the patient, before applying the cleansing or disinfection method. If there is a possibility of absorbing the juice or liquid, immediately after that, the patient will be sedated After touching the patient and the surrounding environment after parsa.

• 
  
•  Ensure a good hand wash disinfection system 
• 
  
•  In places like restaurants, tea and coffee shops, shops, markets, shopping malls, shopping malls, etc., adequate paper handkerchiefs or tissue paper should be arranged to cover the mouth and to dry wet hands. Hand sanitizer and/or soap water should be hand washed. A lid waste bin or bin should be arranged for the paper handkerchief to be discarded (not open, but used) after use.
•  When traveling or traveling outside the house, you should always carry your hands with disinfectant bottles and paper handkerchiefs.  
• 
  
• 
  
• Coronavirus release by cleaning the environment 
• 
  
• Items at home and office that many exotic people touch by hand, such as door handles, computer keyboards and monitor screens, laptop computers, mobile phones, or any other widely used furniture, should be periodically cleaned with a periodic disinfectant spray or solution. 
• After coming out, wearables and other commonly used clothes such as bed linen, etc. should be washed regularly. 
• 
  
•  What to do about coronavirus-borne potential individuals 
• 
  
• A person who has fever, colds, coughs and sneezing should maintain a minimum distance of 3 to 6 feet so that the virus particles floating in the air do not enter the body through breathing. Spitting can not be done on the streets and in places, because the virus can spread from the spit. 
• The person coughing or sneezing must cover the nose and mouth with temporary paper handkerchiefs or tissue paper while coughing or sneezing, and the paper handkerchief must be immediately dumped into the waste. Cough and sneezing can not be covered with empty hands, as it causes seizures in the hands (you should wash your hands immediately after you cover the cough with your hands). If there is no paper handkerchief, cover the face with the folds of the elbow or the upper part of the cloth. 
• When a known person has symptoms of coronavirus, contact the health center or emergency phone immediately so that they can be examined quickly and quarantined if necessary.
• 
  
•  Miscellaneous 
•  Foods prepared and served in unhealthy environments on the road or elsewhere should be avoided, as the virus can also be spread through dishes and dishes prepared and served in unhealthy dishes in unhealthy environments. 
• The exposure to open waste or medical waste present in the hospital or elsewhere along the road should be avoided. 
• Health workers working in hospitals and other health centers must wear special medical masks and gloves so that the virus does not spread from one patient to another.

Source Link

How to spread coronavirus

Coronavirus is the world's biggest panic right now. Microorganisms. It is possible to prevent the spread of the virus by doing some work by raising awareness. The most dreadful thing about this virus is that the coronavirus can infect other people before any symptoms appear on the body of the infected person. The primary symptoms of this virus are cough, cold, fever. But when the virus kills the body, the body becomes weak.

Coronavirus Symptoms: Fever, cough, shortness of breath. The disease usually spreads from the airway caused by an infected person's cough. In addition, the coronavirus enters the body through the nose-to-mouth mucous membranes if the infected person's germs are on the surface of various environmental objects due to sneezing or touching the germ. Symptoms appear within 2-14 days of infection; On average, symptoms can be seen within 5 days.

The virus can remain in plastic and steel for up to three days, and aerosol can last up to three hours. Coronavirus can spread from person to person in two main ways.

The first process of infection occurs in two steps. 

Step 1: If the coronavirus-infected person goes out of the room and sneezes without covering his mouth, the coronavirus can float for several hours in the air around it (within a range of 2-3 meters).

Step 2: If the coronavirus breathes in the air of the spleen, it can enter the coronavirus through the airway in other people's lungs as well. The second process of coronavirus infection also occurs in several steps.

 1: If the coronavirus-infected person does not cough etiquette, the coronavirus will stick to his or her hand.
 2: Now if that person touches the surface of an object anywhere in his environment with that coronavirus hand, the coronavirus may remain on that surface for several days.
 3: Now if another person touches the surface with that coronavirus, the coronavirus will be infected with that new person.
 4: Coronavirus cannot be infected inside the body or lungs when touched, so if a new person touches the nose, mouth or eyes with his newly-coronavirus hand, only then does the coronavirus enter the body through the open mucous membranes of these areas and then the throat first. The lungs will begin to be bred.
For this reason, if the coronavirus can be prevented at the beginning of two of the above-mentioned coronavirus processes, or at each inclusion stage, it is possible to successfully prevent the transmission of this virus and disease.

আমি কীভাবে নিজেকে রক্ষা করব How do I protect myself

Coronavirus safety tips

আমি কীভাবে নিজেকে রক্ষা করব?
সবচেয়ে ভাল জিনিস নিয়মিত এবং পুঙ্খানুপুঙ্খভাবে হাত ধোওয়া, সাবান এবং জল দিয়ে হাত ধোওয়া উচিত।

কোনও সংক্রামিত ব্যক্তি যখন ছোট ফোঁটা কাশি করে তখন করোনাভাইরাস ছড়িয়ে পড়ে। এগুলি শ্বাস নিতে পারে বা যদি আপনি এমন কোনও পৃষ্ঠকে স্পর্শ করেন তবে আপনার চোখ, নাক বা মুখ সংক্রামণ হতে পারে।

সুতরাং,

• কাশির শিষ্ঠাচার মেনে চলা
• টিস্যু জড়িয়ে হাঁচি দেওয়া
• ধোয়া হাত দিয়ে আপনার মুখ স্পর্শ না করা 
• সংক্রামিত ব্যক্তির সাথে ঘনিষ্ঠ যোগাযোগ এড়িয়ে চলা
• এগুলো করোনাভাইরাস ছড়িয়ে পড়া সীমাবদ্ধ করার জন্য গুরুত্বপূর্ণ।

চিকিৎসা বিশেষজ্ঞদের মতে মুখোশগুলি (Face masks) কার্যকর সুরক্ষা করে না।

Apple cider vinegar Health Benefits and Side Effects.

Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects. It's mostly apple juice. Apple cider vinegar, or cider vinegar, is a vinegar made from fermented apple juice, and used in salad dressings, marinades, vinaigrettes, food preservatives, and chutneys. It is made by crushing apples, then squeezing out the juice. its sour taste and strong smell.

• Health Benefits of Apple Cider Vinegar: weight loss, improved blood sugar levels, relief from indigestion and a decreased risk of heart disease.  
• It Can Kill Many Types of Harmful Bacteria. If you have diarrhea and a bacterial infection is a reason why, apple cider vinegar could help control the problem. it may help prevent indigestion. 
• Help clear acne, The malic and lactic acids found in apple cider vinegar might help soften and exfoliate the skin, reduce red spots. 
•  Gargle with apple cider vinegar in the morning. The vinegar helps remove stains, whiten teeth, and kill bacteria in your mouth and gums. 
• Apple cider vinegar may help soothe a sore throat. Apple cider vinegar can have a positive influence on the body’s lipid profile. Acetic acid is the core component of apple cider vinegar that is responsible for improving insulin sensitivity in those with diabetes. 
• Everyone wants to lose weight. Apple cider vinegar may aid in weight loss. it's Helps You Lose Weight and Reduces Belly Fat.
• Apple cider vinegar and its capability to lower cholesterol in humans. controls Lower Cholesterol. It Improves Heart Health.

Side Effects. The acid in apple cider vinegar may erode your teeth enamel. You may want to guzzle some water after drinking it. If you have chronic diseases like kidney disease, your kidneys may not be able to process the excess acid that comes along with drinking apple cider vinegar. Depleted Potassium, Tooth Erosion, Chemical Burn on the Skin.

Weight Loss Challenge for Men or Women

Weight loss A packaged program on all topics about food habits. Some foods are healthy for weight
loss fast, some increase in obesity. The more you obey, the better you will get the result. It will also help
you to exercise some of the physical exercises that are beneficial to your health even after you have
fulfilled your duty. Trust in the Creator and trust you will surely succeed in how to lose weight fast.

If you eat sugar-rich food, your body will get the energy it needs from here without burning fat. As
a result of how to lose weight fast, you will not be fat burning and your health and diabetes will not be in control. If you Eat one
sweet, two or three sweet fruits, eat one teaspoon sugar or honey, eat rice or bread at one time in the
diet time. As a result fat-burning is stoped your body for 4 to 8 hours. Therefore, it is forbidden to eat
all kinds of sugars.

Foods that can be eaten on a diet how to lose weight fast.

• Greens vegetables.
• Sour seasonal fruits. Such as olives, tamarind, green coconut, etc.
• Fish, any type of fish you want to eat, but oily indigenous fish, including Halibut, Hilsha, Sheet fish, brigade, grass carp, Eel (better if oily or sea fish).
• Meat, Cows or Mutton are injection-free and reared by eating grass, sticks or straw.
• Cows or cassia legs can be eaten. It is very beneficial to eat at this time.
• Cows and pork can be eaten (not eaten too much).
• Poultry eggs (no problem if firm, but better if omega-3 or native chicken or poultry)
• Try to eat fish eggs.
• Ghee, Organic Butter, Extra virgin Olive Oil, MCT oil, Organic Extra virgin cold-pressed coconut
• Oil (these are available in all good shops) but made by home the best.
• Nuts, Any type of nuts. cashew nuts, pasta nuts, and other nuts that are available. 
• Peanut butter, You can blend the nuts and make peanut butter with the coconut oil mentioned above, which is delicious to eat but eat less.
• Coffee without milk and sugar. With coffee, mix with MCT vinegar, butter or ghee, and organic coconut oil to make butter coffee and eat it.
• Green tea, you can mix lemon, ginger, a little salt with ginger tea. 

How to Start a Diet on how to lose weight fast.

Breakfast for loses weight fast.

For those whose morning eating habits. In addition, those who are late for breakfast will have
breakfast at eleven. Have lunch between two and three noon. If you have to eat breakfast.
Have lunch at half-past one at noon.

1. At eight or eight o'clock a cup of tea without milk and sugar.

2. Lemon with lukewarm water.

3. Ginger, lemon, a little salt, apple cider vinegar or coconut oil can be mixed with lukewarm water.

4. Eat fries with ghee or butter along with egg yolk.  maximum of six eggs a day you can to eat.
Because of the protein and good fat source, once the fat is adapted, you can not eat so much.

Lunch for losing weight fast

Before lunch, of course to drink, a teaspoon apple cider vinegar should be mixed with a glass of water.
It will reduce your gas problems and will help you burn fat. When cooking, Other foods and Vegetables
must be cooked with extra virgin olive oil, butter or ghee, and organic coconut oil. Boil the vegetables
as little as possible.

1. Domestic chickens can eat one or two pieces.
2. One-piece or two of the mentioned beef. If you eat fish, don't eat meat.
3. If you eat meat don't eat fish.
4. Camels, lambs, beef or pork are not eaten more than a piece.
5. In the lunch menu,

1. Mixed Vegetables, vegetables with fish mixed, fish or meat.
2.  Eggs fried with ghee. 
3. You can keep nuts fried with butter. 
4. Of course, cucumbers tomatoes and carrots will also be kept in the salad.

If you are hungry in the afternoon, drink green tea, coffee with butter , and nuts mentioned above,
fry or mix it with any kind of butter or ghee.

Dinner for losing weight fast

Finish all meals before 8 o'clock in the night. Then eat nothing but water. Even before dinner you will
eat a glass of water mixed with vinegar and eat dinner similar to lunch. 

 Foods that forbidden to eat on a diet time how to lose weight fast.

1. Foods made of rice: rice, rice bread, any type of cake or cake made with rice powder, rice and
other foods.

2. Flour or wheat dishes: bread, sliced bread, biscuits, cakes, noodles, other foods made with
wheat.

3. Vegetable dishes: Potatoes, sweet potatoes, plants or other potatoes resembling potatoes.

Vegetables such as sugars, carrots, sweet pumpkin, sweet pumpkin can be eaten in small quantities
if they are green.

4. Protein foods:  Any kind of pulse can not be eaten.Farm chicken, which is fed or soaked by the
waste produced from the tannery's waste.

5. Sugar or dessert: Sugar and sugar products can not be eaten at home or in the store.

6. Dairy products: latex, pies, yogurt, milk and other foods made directly from milk.

7. Foods like sweet: honey, and sweet fruits like apples, carrot can not be eaten.

Things that need to be acknowledged and done to lose weight fast.

• You have to fall asleep at eleven o'clock at night because at ten to two o'clock in the night,
• our body's growth hormones are released and these growth hormones help a lot in fat burning. If you ignore this natural thing, your diet will be left incomplete and get good results Will fail.
• Then get up early in the morning, pray (If you Muslims). 
• You have to walk in the morning. The speed of walking will depend on your age.
• If the age is above 40, walk at normal speed for 30/40 minutes.
• If the person is below forty, do not jog, then walk aloud 40/50 minutes.
• Adapt to Yoga to Reduce Fat. (See Yoga on YouTube).

The last words.

Within a few days, you will notice that your appetite has diminished. Those who eat frequently or
are forced to eat do not want to eat. Because the body is not meeting all its needs because of the
accumulated fat in your body and hence the need for extra food.

It is a different feeling. You are getting stronger without eating. Yes, Within two months you
have reached your desired goal to lose weight fast. Try to be as tension-free as possible. All that matters is a package
program. The more you obey, the more fruit you will get.

দেরি করে ঘুমাতে যাওয়ার শারীরিক ও মানসিক ক্ষতি

‘আর্লি টু বেড আর্লি টু রাইজ, মেক্স এ ম্যান হেলদি, ওয়েলদি এন্ড ওয়াইজ’। ছোট বেলায়  এ  ইংরেজি কবিতা পড়িনি এমন লোকের সংখ্যা খুব কম। তাড়াতাড়ি ঘুমিয়ে খুব ভোরে জেগে ওঠার অভ্যাস একজন মানুষকে স্বাস্থ্যবান, সচ্ছল ও জ্ঞানী করে তোলে। আধুনিক সমাজে দিনদিন মানুষের ব্যস্ততা বেড়েই চলেছে। কর্মব্যস্ততার সঙ্গে পাল্লা দিতে গিয়ে অনেকের মধ্যেই রাতে দেরি করে ঘুমানোর বদভ্যাস গড়ে উঠেছে। কারণ অনেকেই রাত জেগে কাজ করে বাড়তি কাজের চাপ কিছুটা কমিয়ে নিতে চান।

আর যারা স্টুডেন্ট তাদের এর বাইরেও কিছু চাপ আছে, যেগুলো খালি চোখে দেখা যায় না। —বন্ধুর ছবিগুলো দেখা হয়নি, অমুক বন্ধুকে ইনবক্স করা হয়নি, ওই নাটকের শেষ পর্বটা দেখা হয়নি। এত সব করতে করতেই দেখা গেল বেজে গেছে রাত ১০টা। তারপর মনে পড়ে হোমওয়ার্কের কথা। অসুবিধা নেই? রাত ১২টা থেকে ১টার মধ্যে সেরে ফেলবো? বাড়ির কাজ হলো ঠিকই, কিন্তু রাত জাগার কারণে দেখা গেল পরের দিন আর কোনো কাজের জন্য শক্তিই পাচ্ছি না। ভাবা হচ্ছে না অনেক আইডিয়া। পড়া হচ্ছে না বাড়তি কোনো বইপত্র। তিন দিন পর দেখলে রাত জেগে করা হোমওয়ার্কটা আর মনেই করতে পারছি না। 

ঘুমানোর অভ্যাস আমাদের একেক জনের একেক রকম। ঘেউ ঘুমাতে চায় সন্ধ্যা রাতে কেউ বা মাঝরাতে আবার কেউ শেষ রাতে। কিন্তু ঘুমানোর এই অভ্যাসের ওপর শরীরের অনেক কিছুর পরিবর্তন নির্ভর করে।

বিশেষ করে দেরি করে ঘুমাতে গেলে আমাদের শরীরের ভেতরে বিশেষ কিছু পরিবর্তন হয়, পাশাপাশি খাওয়া-দাওয়ার ধরনেও পরিবর্তন আসতে শুরু করে। ফলে হার্টের ক্ষতি হয়। শুধু তাই নয়, দেরি করে ঘুমাতে যাওয়া এবং সকাল ৭ থেকে ৮টার মধ্যে উঠে যাওয়ার কারণে ঘুমের কোটা সম্পন্ন হয় না। ফলে রক্তে শর্করার মাত্রা বেরে যাওয়ার আশঙ্কাও বৃদ্ধি পায়।

রাত জাগার অভ্যাস এর কারণে শারীরিক ও মানসিকভাবে ক্ষতিগ্রস্ত হতে হয় অনেকেই। রাতে দেরি করে ঘুমালে সকালে ঘুম থেকে উঠতে দেরি হয়ে যায়। এতে সারা দিনের কাজ রিলাক্স মুডে করা যায় না। মেজাজ খিটখিটে থাকে অনেক বেশি। এছাড়া বিভিন্ন অসুখ বিসুখ যেমন: ডায়াবেটিস, হার্টের অসুখ, কিডনীর সমস্যা ইত্যাদি হতে পারে। সম্প্রতি হওয়া একটি গবেষণায় দেখা গেছে রাত ১১টার পর ঘুমাতে গেলে হার্টের রোগ এবং টাইপ ২ ডায়াবেটিসে আক্রান্ত হওয়ার আশঙ্কা যেমন দ্বিগুণ হারে বৃদ্ধি পায়, তেমনি আরও কিছু রোগে আক্রান্ত হওয়ার সম্ভাবনাও বেড়ে যায়। 

ব্লাড প্রেসার বাড়তে শুরু করে

একাধিক গবেষণায় দেখা গেছে দেরি করে ঘুমাতে যাওয়ার অভ্যাস করলে শরীর এবং মস্তিষ্কের ওপর মারাত্মক চাপ পড়ে। যে কারণে ব্লাড প্রেসার বাড়তে সময় লাগে না। এ ছাড়া কিডনির যেমন মারাত্মক ক্ষতি হয়, তেমনি স্ট্রোক এবং দৃষ্টিশক্তি কমে যাওয়ার মতো সমস্যাও বেড়ে যায়।

স্ট্রেস বাড়বে কমবে আয়ু

অনেককেই ব্যস্ততার কারণে দেরি করে ঘুমাতে হয়। কিন্তু অফিসে যাওয়ার কারণে ঘুম থেকে তাড়াতাড়ি উঠে যেতে হয়। ফলে ঠিক মতো ঘুম না হওয়ার কারণে দেহের ভেতরে স্ট্রেস হরমোনের ক্ষরণ বেড়ে যেতে শুরু করে। আর এমনটা হওয়ার কারণে মানসিক অবসাদে আক্রান্ত হওয়ার ভয় তো থাকেই। সেই সঙ্গে আরও হাজারখানেক রোগ বৃদ্ধি পাওয়ার আশঙ্কাও থাকে।

চটজলদি সিদ্ধান্ত নেওয়ার ক্ষমতা কমে যায়

ঠিক মতো ঘুম না হলে ব্রেন ঠিক মতো রেস্ট নেওয়ার সুয়োগ পায় না। ফলে স্বাভাবিকভাবেই মস্তিষ্কের বিশেষ কিছু অংশের ক্ষমতা কমতে শুরু করে। আর ঠিক এই কারণেই দ্রুত সিদ্ধান্ত নেওয়ার ক্ষমতা যায় কমে।

রোগ প্রতিরোধ ক্ষমতা দুর্বল হয়ে পরে

গবেষণায় দেখা গেছে রাত জেগে কাজ করলে কর্টিজল হরমোনের মতো স্ট্রেস হরমোনের ক্ষরণ মারাত্মক বেড়ে যায়। ফলে সারা রাত কাজ করার ক্ষমতা জন্মালেও রোগ প্রতিরোধ ক্ষণতা একেবারে কমে যায়। ফলে নানাবিধ রোগ ঘাড়ে চেপে বসতে সময়ই লাগে না। স্ট্রেস হরমোনের ক্ষরণ বৃদ্ধি পেলে মানসিক চাপও বাড়তে শুরু করে, যা শরীরের পক্ষে মারাত্মক ক্ষতিকারক।

ওজন বৃদ্ধি পায় চোখে পড়ার মতো

দিনের পর দিন রাতে জেগে থাকলে খাবার ঠিক মতো হজম হতে পারে না। ফলে একদিকে যেমন গ্যাস-অম্বলের প্রকোপ বৃদ্ধি পায়, তেমনি ওজনও বাড়তে শুরু করে। আর ওজন বাড়লে ধীরে ধীরে সুগার, প্রেসার এবং কোলেস্টেরলের মতো মারণ রোগ এসে শরীরে বাসা বাঁধে।

চোট-আঘাট লাগার প্রবণতা যায় বেড়ে

সারাদিন যতই ঘুমান না কেন, রাতে ঘুম আসতে বাধ্য। এমন পরিস্থিতিতে মনোযোগ যেমন হ্রাস পায়, তেমনি শরীরের সচলতাও কমতে শুরু করে। ফলে অফিসে চোট-আঘাত লাগার প্রবণতা বৃদ্ধি পায়।

বাবা-মা হতে সমস্যা দেখা দিতে পারে

   শরীরের নিজস্ব ছন্দ বিগড়ে গেলে দেহের ভেতরে এমন কিছু নেতিবাচক পরিবর্তন হতে থাকে যে তার সরাসরি প্রভাব পরে মা হওয়ার ক্ষেত্রে। একাধিক গবেষণায় দেখা গেছে যে সব মেয়েরা নিয়মিত নাইট শিফট করেন তাদের মিসক্যারেজ এবং প্রিটার্ম ডেলিভারি হওয়ার আশঙ্কা বৃদ্ধি পায়। সেই সঙ্গে কম ওজনের বাচ্চা জন্ম নেওয়ার সম্ভাবনাও থাকে। তাই মা হওয়ার পরিকল্পনা করলে ভুলেও রাত জেগে কাজ করবেন না।

মস্তিষ্কের ক্ষমতা কমে যেতে শুরু করে

রাতের বেলা মস্তিষ্কের আরাম নেওয়ার সময়। তাই এই সময় কাজ করলে ধীরে ধীরে ব্রেনের ক্ষমতা কমতে শুরু করে। সেই সঙ্গে ডিপ্রেশন, হাইপোলার ডিজঅর্ডার, স্লো কগনিটিভ ফাংশন, স্মৃতিশক্তি লোপ পাওয়াসহ আরও সব সমস্যা মাথা চাড়া দিয়ে ওঠে।

মনোযোগে ঘাটতি : প্রাকৃতিক ঘুমের সময়ের ব্যাঘাত ঘটিয়ে অন্য সময়ে ঘুমানো মনোযোগ ঘাটতির জন্ম দিতে পারে।

কিন্তু প্রকৃতপক্ষে ঘটনাটি হয়ে যায় উল্টো। যারা রাতে দেরি করে ঘুমাতে যান এবং ধীরে ধীরে এটা যাদের অভ্যাসে পরিণত হয়েছে; তারা স্বাভাবিকভাবেই কিছু শারীরিক ও মানসিক সমস্যায় ভুগে থাকেন। যাদের এই অভ্যাস হয়ে গেছে, তাদের জন্য এ অভ্যাস ত্যাগ করা সহজ নয়; তবে এটা অসম্ভবও নয়। এছাড়া রাতে দেরিতে ঘুমের অভ্যাসের কারণে মোটা হয়ে যাওয়ার সমস্যা হয়। এছাড়া বিভিন্ন ধরনের ত্বকের সমস্যা হতে পারে যেমন: মেছতা, ব্রন, চুলপড়া এবং চোখের চারপাশে কালোদাগ ইত্যাদি সমস্যা দেখা যায়।