My Science School

Deep sleep or slow wave sleep is the third stage of non-REM sleep. Although the body completes a few cycles throughout the night, the third stage occurs in longer periods during the first part of the night.

In the body, the heart rate and breathing rate are at their lowest during this part of the sleep cycle. The muscles and eyes are also very relaxed, and the brain waves become even slower.

It may be very difficult to wake someone from this stage of sleep, which is when sleep disorders, such as sleepwalking, occur.

This stage of sleep also helps the brain rest and recover from a day of thinking, allowing it to replenish energy in the form of glucose for the next day.

Deep sleep also plays a role in keeping the hormones balanced. The pituitary gland secretes human growth hormone during this stage, which helps tissues in the body grow and regenerate cells.

Importantly, a person has to get enough deep sleep for these functions to take place. The amount of deep sleep that a person has will relate to how much overall sleep they get. Sleeping 7 to 9 hours is the recommendation for most adults, which will usually give the body plenty of time in the deeper states of sleep.

 

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Melatonin is a hormone found naturally in the body. Melatonin used as medicine is usually made synthetically in a laboratory. It is most commonly available in pill form, but melatonin is also available in forms that can be placed in the cheek or under the tongue. This allows the melatonin to be absorbed directly into the body.



Some people take melatonin by mouth to adjust the body's internal clock. Melatonin is most commonly used for insomnia and improving sleep in different conditions. For example, it is used for jet lag, for adjusting sleep-wake cycles in people whose daily work schedule changes (shift-work disorder), and for helping people establish a day and night cycle.

Melatonin's main job in the body is to regulate night and day cycles or sleep-wake cycles. Darkness causes the body to produce more melatonin, which signals the body to prepare for sleep. Light decreases melatonin production and signals the body to prepare for being awake. Some people who have trouble sleeping have low levels of melatonin. It is thought that adding melatonin from supplements might help them sleep.

 

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Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle.

Newborns do not have a circadian rhythm developed until they are a few months old. This can cause their sleeping patterns to be erratic in the first days, weeks, and months of their lives. Their circadian rhythm developsTrusted Source as they adapt to the environment and experience changes to their bodies. Babies begin to release melatonin when they are about three months old, and the hormone cortisol develops from 2 months to 9 months old.

Teenagers experience a shift in their circadian rhythm known as sleep phase delay. Unlike in their childhood years with early bedtimes around 8 or 9 p.m., teenagers may not get tired until much later in the night.

Melatonin may not rise until closer to 10 or 11 p.m. or even later. That shift also results in a teenager’s need to sleep later in the morning. Their peak sleepy hours at night are from 3 a.m. to 7 a.m. — or may even be later — but they still need the same amount of sleep as children.

Adults should have a pretty consistent circadian rhythm if they practice healthy habits. Their bedtimes and wake times should remain stable if they follow a fairly regular schedule and aim for seven to nine hours of sleep every night. Adults likely get sleepy well before midnight, as melatonin releases into their bodies. They reach their most tired phases of the day from 2 to 4 a.m. and 1 to 3 p.m.

Older adults may notice their circadian rhythm changes with age, and they begin to go to bed earlier than they used to and wake in the wee hours of the morning. In general, this is a normal part of aging.

 

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Children and adolescents who do not get enough sleep have a higher risk of obesity, diabetes, injuries, poor mental health, and problems with attention and behavior.1-4

How much sleep someone needs depends on their age. The American Academy of Sleep Medicine has recommended that children aged 6–12 years should regularly sleep 9–12 hours per 24 hours and teenagers aged 13–18 years should sleep 8–10 hours per 24 hours.

During the teen years, the body's circadian rhythm (an internal biological clock) is reset, telling a person to fall asleep later and wake up later. This change is likely due to the brain hormone melatonin , which is released later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.

Changes in the body's circadian rhythm coincide with a busy time in life. For most teens, the pressure to do well in school is more intense and it's harder to get by without studying hard. And teens have other time demands — everything from sports and other extracurricular activities to working a part-time job. Using electronics — including phones, tablets, and computers — also makes it hard to fall sleep. Many teens are up late texting friends, playing games, and watching videos.

Early school start times also play a role in lost sleep. Teens who fall asleep after midnight still have to get up early for school, meaning that they might squeeze in only 6 or 7 hours, or less, of sleep a night. A few hours of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time.

 

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Prosthetics is the evaluation, fabrication, and custom fitting of artificial limbs, known as "prostheses." Prostheses enhance the function and lifestyle of persons with limb loss. The prosthesis must be a unique combination of appropriate materials, alignment, design, and construction.

Lower-limb prostheses might address stability in standing and walking, shock absorption, energy storage and return, cosmetic appearance, and even running, jumping, and other athletic activities. Upper-limb prostheses might address reaching and grasping, occupational challenges including hammering, painting, or weight lifting, and activities of daily living like eating, writing, and dressing.

A person's prosthesis should be designed and assembled according to the person's appearance and functional needs. For instance, a person may need a transradial prosthesis, but need to choose between an aesthetic functional device, a myoelectric device, a body-powered device, or an activity specific device. The person's future goals and economical capabilities may help them choose between one or more devices.

Craniofacial prostheses include intra-oral and extra-oral prostheses. Extra-oral prostheses are further divided into hemifacial, auricular (ear), nasal, orbital and ocular. Intra-oral prostheses include dental prostheses such as dentures, obturators, and dental implants.

Prostheses of the neck include larynx substitutes, trachea and upper esophageal replacements,

Somato prostheses of the torso include breast prostheses which may be either single or bilateral, full breast devices or nipple prostheses.

Penile prostheses are used to treat erectile dysfunction, correct penile deformity, perform phalloplasty and metoidioplasty procedures in biological men, and to build a new penis in female-to-male gender reassignment surgeries.

 

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The definition of visual impairment is “a decrease in the ability to see to a certain degree that causes problems not fixable by usual means, such as glasses.” Blindness is “the state of being unable to see due to injury, disease or genetic condition.”

There are four terms used to describe different levels of vision impairment and blindness—partially sighted, low vision, legally blind and totally blind. Partially sighted means a person has partial vision, either in one or both eyes. Low vision refers to a severe visual impairment in which visual acuity is 20/70 or poorer in the better-seeing eye and cannot improve with glasses or contacts. Legally blind means a person has a corrected vision of 20/200 in their best-seeing eye. Totally blind refers to a complete loss of sight.

Effective interventions are available for health promotion, prevention, treatment and rehabilitation to address the entire range of needs associated with eye conditions and vision impairment across the life course. Some are among the most feasible and cost-effective to implement. For example, uncorrected refractive error can be corrected with glasses while cataract surgery can restore vision. Vision rehabilitation is also effective in improving functioning for people with an irreversible vision impairment.

 

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Sign languages (also known as signed languages) are languages that use the visual-manual modality to convey meaning. Sign languages are expressed through manual articulations in combination with non-manual elements. Sign languages are full-fledged natural languages with their own grammar and lexicon. Sign languages are not universal and they are not mutually intelligible with each other, although there are also striking similarities among sign languages.

Wherever communities of deaf people exist, sign languages have developed as useful means of communication, and they form the core of local Deaf cultures. Although signing is used primarily by the deaf and hard of hearing, it is also used by hearing individuals, such as those unable to physically speak, those who have trouble with spoken language due to a disability or condition (augmentative and alternative communication), or those with deaf family members, such as children of deaf adults.

 

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Over 1 billion people are estimated to live with some form of disability. This corresponds to about 15% of the world's population, with up to 190 million (3.8%) people aged 15 years and older having significant difficulties in functioning, often requiring healthcare services. 

Disability is extremely diverse. While some health conditions associated with disability result in poor health and extensive healthcare needs, others do not. However, all people with disability have the same general healthcare needs as everyone else, and therefore need access to mainstream healthcare services. Article 25 of the UN Convention on the Rights of Persons with Disabilities (CRPD) reinforces the right of persons with disability to attain the highest standard of healthcare, without discrimination. However, the reality is that few countries provide adequate quality services for people with disability.

Also, very few countries collect data to enable disaggregation by disability in the health sector.  This became very apparent during the COVID-19 pandemic where countries failed to include disability consistently in their response to control the pandemic. This left people with disability exposed to three increased risks with devastating consequences: the risks of contracting COVID-19, developing severe symptoms from COVID-19 or dying from the disease, as well as having poorer health during and after the pandemic, whether or not they are infected with COVID-19.

 

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The general recommendation for fruit and vegetable intake is at least 400 grams per day, or five servings of 80 grams.

One 80-gram serving is equivalent to a small piece about the size of a tennis ball. For fruits and vegetables that can be measured by the cup, a serving is roughly 1 cup.

This recommendation stems from the fact that eating five servings of fruits and vegetables daily is associated with a lower risk of death from diseases like heart disease, stroke and cancer.

One large analysis of 16 scientific studies found that eating more than five servings per day provided no added benefit.

However, another systematic review of 95 scientific studies found the lowest disease risk at 800 grams, or 10 daily servings.

Keep in mind that these studies looked at both fruits and vegetables. Assuming half of these servings come from fruit, you should consume somewhere between two to five servings of fruit daily.

Recommendations from different health authorities vary slightly, but generally seem to align with the current research.

For example, United States Department of Agriculture (USDA) guidelines recommend the average adult consume two servings of fruit per day, while the American Heart Association (AHA) recommends adults eat four to five servings of fruit per day.

 

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Trans fat is considered the worst type of fat you can eat. Unlike other dietary fats, trans fat — also called trans-fatty acids — raises your "bad" cholesterol and also lowers your "good" cholesterol.

A diet laden with trans fat increases your risk of heart disease, the leading killer of adults. The more trans fat you eat, the greater your risk of heart and blood vessel disease.

Trans fat is so unhealthy that the Food and Drug Administration has recently prohibited food manufacturers from adding the major source of artificial trans fat to foods and beverages.

Most trans fat is formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature.

This partially hydrogenated oil is less likely to spoil, so foods made with it have a longer shelf life. Some restaurants use partially hydrogenated vegetable oil in their deep fryers, because it doesn't have to be changed as often as do other oils.

Some meat and dairy products have a small amount of naturally occurring trans fat. It's not clear whether this naturally occurring trans fat has any benefits or harm.

Doctors worry about added trans fat because it increases the risk for heart attacks, stroke and type 2 diabetes. Trans fat also has an unhealthy effect on your cholesterol levels. Trans fat increases your LDL cholesterol and decreases your HDL cholesterol.

If the fatty deposits within your arteries tear or rupture, a blood clot may form and block blood flow to a part of your heart, causing a heart attack; or to a part of your brain, causing a stroke.

 

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Soft drinks are carbonated beverages. They are commonly also known as soda, soda pop, pop or tonic. While occasional consumption of these types of beverages may not cause any negative effects, drinking them on a regular basis is not healthy. Cutting back on the number of soft drinks you consume -- or eliminating them from your diet altogether -- is the best way to prevent associated health problems.

Obesity and a high body mass index are risk factors for many chronic health problems such as heart disease, diabetes and some forms of cancer. While still not a healthy alternative, substituting diet soda for regular soda will at least reduce caloric intake and can help to shed unwanted pounds. However, a better solution is to replace the soda, with calorie-free water and three servings of low-fat or fat-free milk per day.

According to an article published in 2005 by "American Academy of Family Physicians," consuming soft drinks on a regular basis may also contribute to a higher risk of developing diabetes. The sweeteners and caramel coloring added to soft drinks, may decrease insulin sensitivity. Since drinking soda adds sugar and calories to the diet, it may also raise the risk of developing metabolic syndrome, which raises the risk of a heart attack or stroke. Ingesting sugar can contribute to tooth decay because acid is produced when bacteria enters the mouth and mixes with sugar. When the acid attacks the teeth for 20 minutes or more and causes plaque buildup on the teeth and gums, it leads to tooth decay. 

 

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Salt in the diet can come from processed foods, either because they are particularly high in salt (such as ready meals, processed meats like bacon, ham and salami, cheese, salty snack foods, and instant noodles, among others) or because they are consumed frequently in large amounts (such as bread and processed cereal products). Salt is also added to food during cooking (bouillon and stock cubes) or at the table (soy sauce, fish sauce and table salt).

For adults: WHO recommends that adults consume less than 5 g (just under a teaspoon) of salt per day.

For children: WHO recommends that the recommended maximum intake of salt for adults be adjusted downward for children aged two to 15 years based on their energy requirements relative to those of adults. 

All salt that is consumed should be iodized or “fortified” with iodine, which is essential for healthy brain development in the fetus and young child and optimizing people’s mental function in general.

 

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Vitamins are substances our body needs to grow, function properly, and to fight off disease. But our body cannot produce all the required vitamins nits own. So we turn to food sources and sometimes supplements to get them. All 13 vitamins play a crucial role in our well-being.

Vitamins are of two types: fat soluble and water soluble. Some vitamins that form part of our daily diet get stored in the fatty tissues of our body and in the liver. They remain there for about six months, ready to be used by the body whenever required. Vitamins A, D, E and K fall under this category. In contrast, water –soluble vitamins do not get stored anywhere and are carried in the bloodstream throughout the body. Some of these that do not get used up get excreted in urine. Hence it is important to constantly replenish them, vitamins C and the big group of B vitamins (B1 – thiamine, B2 – Riboflavin, B3- Niacin, B5 – pantothenic acid, B6-pyridoxine, B7-niotin, B9-folate and B12 – cobalamin) fall in this category.

Vitamin A: if you want keen eyesight, then this is the vitamins you need to take. A great immune booster, it also protects the body from infections diseases. It promotes cell development and growth, besides healthy hair, skin, bones and teeth. So, milk fortified with Vitamin A, liver, turna and cod liver oil, orange and yellow fruits and vegetables (carrots, sweet potato, red bell peppers) and leafy greens such as spinach are the foods you need to take to get this vitamin.

Vitamin B: This group, comprising B1, B2, B3, B5, B6, B7, B9 and B12, provides your body with the energy it needs to get its metabolism going. Besides, B vitamins play a role in producing red blood cells that carry oxygen to all parts of the body as well as boost nerve health. So turn to dairy products, whole grains, wheat, oats, fish, poultry, meat, eggs, leafy greens and legumes to get your dose of Vitamin B.

Vitamin C: This vitamin keeps gums and blood vessels in good health. A powerful antioxidant, it helps wounds heal fast and builds the body’s resistance to disease and aids in iron absorption. Citrus fruits, strawberries, tomatoes, green and red peppers, broccoli and cabbage are rich in this vitamin.

Vitamin D: Make sure your body gets enough of this vitamin if you want strong bones and teeth. This vitamin also helps your body absorb calcium, an essential mineral.

Did you know the body produces vitamin D in response to sun exposure? It is also available in foods such as egg yolk, fish, liver and cereals fortified with it.

Vitamin E: An antioxidant, it protects body tissue from damage caused by free radicals which are compounds that form when our body converts food into energy. It helps cells fight off infections. Almost and peanuts are good sources of vitamin E. Besides, you can get it from wheat, oats, egg yolk and green veggies.

Vitamin K: This vitamin plays a critical role in making the blood clot in case of injury, thereby preventing excessive blood loss. This vitamin is largely present in leafy green veggies and Brussels sprouts and also in milk, yoghurt and cheese.

 

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Sitting sill for hours glued to the computer or the television screen can affect our physical and mental well-being. Apart from the regular breaks you take in between your long sessions online, invest time in your fitness. Here, we list a few apps and videos you can refer to or download to start your workout programme in the comfort of your home.

Yoga for kids and family fitness

This app is not just for children, but for the whole family well. Offering interesting asanas as well as healthy recipes and nutrition facts, this app is a whole package. There are different difficulty levels in workouts to suit your needs. The animated characters that teach you the workouts are the most entertaining aspect of the app.

This app is available for free download on Android phones.

Fitness Pets

This app encourages you to stay fit in an interesting way, fun way. The app lets you choose a virtual pet and take care of it. Your virtual pet grows and develops when you walk a certain number of steps in a day. The app also has fun mini quests and games to keep you motivated.

This app is available for free download on Android phones.

Little sports

This YouTube channel has two animated characters showing different exercises. Their playlists have exercises targeting different body parts as well as full-body workouts. You can cast the workout to the television or stream it on your laptop. The videos are simple to follow and span anywhere between 10 mins and 40 mins.

Stand Up Kids – Movement break

This website aims to get kids moving and give up on their sedentary lifestyle. Under the Stand Up Kids movement break curriculum, you can find a variety of exercises that help you stay fit, not just physically but also mentally. The video are shot by coaches and physical education teachers and can be easily followed. They also have a YouTube channel with fitness videos.

Get kids moving

This interesting YouTube channel started by a health coach and personal trainer from London helps you realize your potential as a superhero. The channel has videos focused on moves from your favourite superhero and fantasy movies such as Wonder Woman, Captain America and Harry Potter. The workouts are short, fun and easy to follow. Time to put on your superhero game face.

 

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Fitness is the physical condition of an individual. When considered in terms of sports and other physical activity, it is often thought of as having four aspects: endurance, strength, flexibility and speed. Sports differ in the degree to which each of these factors is important. For example, weightlifting requires enormous strength, while a sprinter needs the greatest possible speed. The four aspects of fitness are measured in different ways, but one general way of measuring fitness is to see how the heart responds to physical activity. During exertion, the rate at which the heart beats increases, as it pumps more oxygenated blood around the body. How quickly the heart rate returns to normal after exercise is one way to assess how fit someone is and how exercise is improving their fitness.

Body Composition

Body composition measurement helps you understand how much fat and muscle mass are present in your body. Your height, age, weight, bone structure, and the ratio of fat and lean muscle are all considered to find out your body composition. If you workout at a gym, I am sure your trainer must have asked you to get a body composition analysis (BCA) done so that depending on your goals (weight loss or muscle gain), he/she can help you reach your target. Here’s how body composition is analyzed.

Flexibility

Flexibility is the measure of the ability of your muscles to move to their full range of motion. Since most of us lead a sedentary life, the joints become immobile and lose their flexibility. As a result, you feel a sharp pain and tightness in your joints when you are asked to move your body parts to do certain movements. But being flexible will help you prevent joint injuries. Regular exercise, stretching, and yoga are great for increasing flexibility. If your joints are weak, wear joint support. Start slow, but be persistent.

Muscle Strength

Muscle strength is the ability of your muscles to lift weight and exert a force against a resistance. For example, when you lift weights or a heavy box or a child, your muscles have to act against the gravitational pull to be able to lift the weight. The muscles have to contract and relax to complete the range of motion. Unless your muscles are strong and flexible, you will not be able to lift, push, and pull anything. Include strength training in your workout. Lifting weights on a regular basis or even doing bodyweight training will help improve your muscle strength.

Muscle Endurance

Muscle endurance is the measure of the ability of the muscles to perform the same task again and again without getting tired soon. For example, running a marathon is a typical example of muscle endurance power. It also shows how effectively your heart and lung muscles are working to keep your cells oxygenated and prevent fatigue.

Practice your run/jog/planks/push-ups/bicep curls. Do a mixed workout 4-5 days a week. Eat healthily and set new targets for every week. Increase the sets and reps of your exercise over a period.

Other components of Fitness for Athletes

You cannot achieve fitness overnight. You have to work at it consistently to achieve a fitness level and maintain it. Eating healthily, taking rest, and not giving up on your workout routine are the keys to being fit. Also, do a mixed workout – strength training, cardio, a sport, dance, yoga, etc. This will help train your muscles better than just doing one type of workout. If you’d like a more focused and personalized approach, hire a personal trainer to craft and monitor your workouts and a registered dietitian to dial in your nutrition to best complete your workouts. Most importantly, do not judge fitness depending on how you (or anyone else) look(s) and take care of your mental fitness as well. Take care!

For the general population, being healthy and fit is the main target. And health-related fitness aims at improving the overall well-being and functioning of the body. Here are the components of fitness and how to measure them.