Class 10 MCB: Unit 1 Health: Important notes

Reasons for not getting enough:

·         Busy and stressful life style

·         Bad eating habits (fast food addiction)

·         Addiction to entertainment mediums like TV, social networking, etc

·         Constant change in working shifts

·         Materialistic attitude, thus, more time spent in earning livelihood and fulfilling dreams

·         No time for health and fitness

Effects of sleep deficiency

·         According to a study in Turkey, after 24 hours of sleep deprivation, the natural killer cells percentage in our body gets reduced by 37%.

·         One of the studies in the USA revealed that one night of partial sleep-deprivation reduces natural killer cells activity by 72%.

·         Immune system gets affected by less sleep.

·         Less sleep or sleeping disorder leads to higher chances of heart failures due to increase in C-reactive protein.

·         Sleep loss reduces body’s ability to regulate hormones and process carbohydrates.

·         According to a study in Chicago, loss of sleep may lead to diabetes, cardiovascular diseases and advanced aging.

·         Leptin, the appetite suppressing hormone decreases.

·         Increase in Ghrelin, the hunger pangs controlling hormone, which leads to greater feeling of hunger

·         Increase in production of stress hormone named cortisol which increases fat storage. So, obesity.

·         Less sleep leads to depletion of brain chemicals, and it results in depressions, anxiety, sadness, anger, irritation.

Effects of enough sleep

·         According to Professor Stanley Coren, when we are sleeping, our immune system works best. It helps in generating natural killer cells.

·         Immune system works effectively and efficiently

·         Generation and regulation of hormones beneficial for body

·         Less chances of fats free body, and thus, less chances of cardiovascular diseases, diabetes, etc.

Benefits of Laughter

Physical Benefits	Mental Benefits	Social Benefits
Boosts immunity	Relieves stress	Strengthen relationships
Lowers stress hormones	Eases anxiety and fear	Enhances teamwork
Decreases pain	Improves mood	Helps defuse conflicts
Relaxes muscles	Enhances resilience	Promotes group bonding
Prevents heart diseases		Add joy and zest to life
		Attracts other to us

Things to Remember about laughter therapy

·         Motion creates emotion. So, laughter creates emotions.

·         Laughter can change not only our mental mood, but it also changes our physical mood.

·         Laughter clubs motto: If your mind can’t laugh; bring your body to our club

·         Children laugh 300-400 times a time, while adult hardly laughs for 10-15 times a day

·         People more think about “Log Kya Kahenege” before laughing on a joke

·         Happiness is momentarily, while joy is permanent, especially whenever you laugh

·         Laughter develops physiological and biological chemicals that help in developing positive attitude towards everything

·         Due to laughter, brain develops, neuropeptides and hormones which rejuvenate people

·         Laughter rectifies irregular and shallow breathing. This practice encourages lack of oxygen inhalation.

Effects of laughter: