In 2007, Slim’n Lite was born out of a desire to help UAE residents achieve and maintain a healthy lifestyle. 

We envisioned a service that provided not only nutritious and delicious meals but also comprehensive support and education on healthy living. Our mission has always been to pave the way for a healthier, happier, and more informed generation. Over the years, we have grown to become a trusted name in the health and wellness industry, and we invite you to join us on this journey.

Personalized Nutrition with Expert Guidance

Our commitment to your health starts with a detailed nutrition assessment conducted by our team of licensed dietitians. We take the time to understand your health and fitness goals, lifestyle, and dietary preferences. Based on this assessment, we customize a meal plan tailored specifically for you. At Slim’n Lite, you are never alone on your health journey. Our team of experts is here to support you every step of the way, helping you overcome challenges and making your health journey enjoyable and rewarding.

Leave Your Shopping, Cooking, and Calorie Counting to Us!

• ISO Certified: We adhere to international standards for quality management, ensuring you receive the best service possible.

• HACCP Certified: Our food safety management system is recognized worldwide, ensuring the meals you receive are safe and hygienic.

• Weqaya Approved Menus: Our menus are approved by Weqaya, reflecting our commitment to providing healthy and nutritious meals.

• Highly Qualified Team: Our team of experts and licensed dietitians are dedicated to helping you achieve your health goals.

• Regular Monitoring and Evaluation:  We regularly monitor and evaluate your program to guarantee that your desired goals are achieved.

A Diverse and Delicious Menu

At Slim’n Lite, we believe in eating better, not less. Our menu is highly varied, bringing in flavors from all around the world while adhering to the principles of a balanced diet. This approach allows you to enjoy a variety of nutritious foods while controlling portions and calories to achieve your desired results. All our meals are cooked fresh daily and packed with extra care according to international recommendations for food quality and safety. Our meals are authentic, low in fat, rich in nutrients, and save you the hassle of shopping and preparing your meals.

Meal Plans to Suit Every Lifestyle

We understand that everyone’s health and fitness goals are different, which is why we offer a range of meal plans to suit various needs:

• GET SLIM: Designed for weight loss, this plan focuses on balanced nutrition and portion control.

• BULK UP: Ideal for those looking to gain muscle mass, this plan provides protein-rich meals to support your fitness goals.

• KETO: Our keto plan is perfect for those following a high-protein, high-fat diet.

• Vegan: For our plant-based eaters, this plan offers delicious and nutritious vegan meals.

• HealthyMUMZ: Tailored for expecting and new mothers, this plan ensures you get the nutrients you need during this important time.

• MEDLITE: This plan includes heart-healthy meals suitable to control a medical condition, food intolerance, and/or allergies

• LILTots: Designed for children, this plan offers nutritious meals that kids will love. Each meal is crafted to aid in their development, ensuring they get the essential nutrients they need to grow healthy and strong.

• BEFIT: Focused on overall wellness, this plan includes balanced meals if you want to maintain your weight or just eat healthy.

Join Slim’n Lite Today!

Following a healthier lifestyle has never been easier. Subscribe to Slim’n Lite and enjoy the convenience of having nutritious, delicious meals delivered to your doorstep, and don’t forget the full support you will receive from our dedicated team of experts to help you achieve your health and fitness goals. Count on us and DON’T worry about shopping, cooking, and calorie counting, we have got you covered.

Want to subscribe now? 

Visit our website 

www.slimandlite.ae 

or contact us today at 

800-GETSLIM (8004387546) 

to start your journey towards a healthier & happier you.

The post Enjoy a Healthier Lifestyle with Slim’n Lite Meal Plans:  appeared first on The Source Family Magazine.

Here’s something really simple you can do to improve your child’s chance of future health and success: make sure he spends plenty of time playing outside.

There are many ways in which this generation’s childhood is different from that of the last generation, but one of the most abrupt contrasts is the degree to which it is being spent indoors. There are lots of reasons, including the marked increase in time spent interacting with electronic devices, the emphasis on scheduled activities and achievements, concerns about sun exposure — and, for many families, the lack of safe outdoor places to play. It’s not just children; adults are spending less time outdoors as well.

Here are six crucial ways playing outside helps children:

1.   Sunshine

Yes, sun exposure — especially sunburns — can increase the risk of skin cancer. But it turns out that our bodies need sun. We need sun exposure to make vitamin D, a vitamin that plays a crucial role in many body processes, from bone development to our immune system. Sun exposure also plays a role our immune system in other ways, as well as in healthy sleep — and in our mood. Our bodies work best when they get some sunshine every day.

2.  Exercise

Children should be active for an hour every day, and getting outside to play is one way to be sure that happens. They can certainly exercise indoors, but sending them outdoors — especially with something like a ball or a bike — encourages active play, which is really the best exercise for children.

3.  Executive function

These are the skills that help us plan, prioritize, troubleshoot, negotiate, and multitask; they are crucial for our success. Creativity falls in here, too, and using our imagination to problem-solve and entertain ourselves. These are skills that must be learned and practiced — and to do this, children need unstructured time. They need time alone and with other children, and to be allowed (perhaps forced) to make up their own games, figure things out, and amuse themselves. Being outside gives them opportunities to practice these important life skills.

4.  Taking risks

Children need to take some risks. As parents, this makes us anxious; we want our children to be safe. But if we keep them in bubbles and never let them take any risks, they won’t know what they can do — and they may not have the confidence and bravery to face life’s inevitable risks. Yes, you can break an arm from climbing a tree — and yes, you can be humiliated when you try to make a friend and get rejected. But that doesn’t mean you shouldn’t try; the lessons we learn from failure are just as important as those we learn from success.

5.  Socialization 

Children need to learn how to work together. They need to learn to make friends, how to share and cooperate, how to treat other people. If they only interact in very structured settings, such as school or sports teams, they won’t — they can’t — learn everything they need to know.

6.  Appreciation of nature

So much of our world is changing, and not for the better. If a child grows up never walking in the woods, digging in soil, seeing animals in their habitat, climbing a mountain, playing in a stream, or staring at the endless horizon of an ocean, they may never really understand what there is to be lost. The future of our planet depends on our children; they need to learn to appreciate it.

So try it. Do what our parents did: send your children outside. Even better, go with them. And do everything you can to be sure that every child can do the same.

The post 6 reasons children need to play outside appeared first on The Source Family Magazine.

Children are highly perceptive and can pick up on their parents’ emotions, so maintaining a calm and positive demeanor can significantly impact their own adjustment to school. 

Here are ten effective tips to manage anxiety during the first week of school:

1.  Acknowledge and Address 

Your Own Feelings

Recognize your own anxiety and take steps to address it before it affects your child. It’s normal to feel nervous about the new school year, but acknowledging these feelings can help you manage them more effectively. Practice self-care techniques such as deep breathing, meditation, or journaling to cope with your emotions.

*Tip*: Consider talking to a friend, therapist, or support group to share your concerns and gain perspective. This can help you feel more grounded and less likely to project your anxiety onto your child.

2. Create a Positive Narrative

Frame the start of the school year in a positive light when talking to your child. Emphasize the exciting aspects of school, such as meeting new friends, engaging in fun activities, and learning new things. Your enthusiasm can help set a positive tone and alleviate some of your child’s fears.

*Tip*: Use encouraging language and focus on the opportunities that school presents. For example, say, “I’m excited to hear about your new teacher and what fun things you’ll do this year!”

3. Establish a Consistent Routine

A consistent routine can provide a sense of stability and predictability for both you and your child. Establish a daily schedule that includes regular wake-up times, meal times, and bedtimes. Routines help reduce anxiety by creating a sense of normalcy.

*Tip*: Involve your child in creating the routine, so they feel more in control and prepared. Display the schedule in a visible place, like the refrigerator, to reinforce consistency.

4.Prepare Together

Preparation can help ease anxiety for both parents and children. Spend time together organizing school supplies, setting up a homework station, and discussing what to expect on the first day. This collaborative approach helps both you and your child feel more prepared and less anxious.

*Tip*: Create a checklist of items to prepare and go through it together. Include things like packing lunch, laying out clothes, and gathering school supplies.

5. Practice Calm Transitions

Transitions can be challenging, especially if you’re feeling anxious. Practice calm and reassuring goodbyes to help your child feel more secure. Avoid lingering or showing signs of worry as this can make the departure more difficult for both of you.  

Wanting to go with your child to the class and hang around because they are upset can potentially do more harm than good by unintentionally communicating to your child that it is unsafe to be there and that you have to stay. Be guided by the staff and teachers at your child’s school as to which approach is best.

*Tip*: Establish a quick and positive goodbye routine, such as a special hug or a cheerful phrase. Keep your farewell brief and confident to make the transition smoother.

6. Focus on Self-Care

Taking care of yourself is crucial in managing anxiety. Make time for activities that help you relax and recharge, such as exercise, hobbies, or spending time with friends. When you’re feeling balanced, you’re better equipped to support your child.

*Tip*: Schedule regular self-care activities into your week. Even small acts of self-care, like taking a short walk or reading a book, can make a big difference in managing stress.

7.  Communicate Openly

Open communication with your child is key to understanding their feelings and addressing any concerns. Encourage them to express their emotions and listen actively without judgment. Validate their feelings and offer reassurance.

*Tip*: Use open-ended questions like, “How are you feeling about starting school?” and provide a supportive environment for your child to share their thoughts.

8. Stay Positive and Resilient

Modeling positive behavior and resilience can help your child feel more confident and less anxious. Demonstrate a positive attitude towards challenges and setbacks, and show them how to handle difficulties with a constructive mindset.

*Tip*: Share stories of times when you overcame challenges and emphasize the positive outcomes. This can help your child see that difficulties are a normal part of life and can be managed effectively.

9. Seek Support if Needed

If your anxiety feels overwhelming or persists, don’t hesitate to seek support from professionals. Consulting a therapist or counselor can provide valuable strategies for managing anxiety and help you cope more effectively.

*Tip*: Look for local support groups or online communities where you can connect with other parents. Sharing experiences and receiving support from others in similar situations can be reassuring and helpful.

Managing your own anxiety during the first week of school is essential for creating a positive experience for your child. By acknowledging your feelings, preparing ahead, and maintaining a positive and calm demeanor, you can help your child navigate the transition with confidence and ease. 

Remember, a balanced approach to self-care, open communication, and flexibility will not only benefit your well-being but also support your child’s successful adjustment to the new school year.

The post 10 Tips to Manage Anxiety as a Parent  appeared first on The Source Family Magazine.

“The key thing that I would want all parents to know is that screens aren’t all good or all bad,” Dr. Ameenuddin says. “A lot of this depends on how you use screens.”

Dr. Ameenuddin says there’s no evidence that television shows or screen time for young kids have any benefit. Therefore, it’s best to try to avoid screen time for kids under 2 years old, with the exception of video chatting with grandparents or other relatives.

“For kids who are between 2 and 5 years of age, no more than about one hour of high-quality educational content, ideally with little to no commercial time,” she says.

For kids 5 and older, it’s a little more nuanced.

“Once kids are 5 years and older, and they’re in school, we used to say no more than two hours of screen time a day of noneducational content,” Dr. Ameenuddin says. “But we understand that that’s hard to do. And then oftentimes kids are using screens for really good reasons, for doing schoolwork. So really, what we’ve started to say is let’s make sure it is not taking the place of other important activities, whether that’s schoolwork or physical activity, and certainly sleep.”

“There is potentially a benefit for children in the preschool age with high-quality educational content. There are wonderful shows that have been around for decades that are really focused on teaching kids,” she says.

Dr. Ameenuddin says a little bit of high-quality television can help kids learn about other people and cultures.

“There was actually a study done, and as much as we talk about how we don’t want to spend a lot of time in front of screens, there is a benefit,” Dr. Ameenuddin says. “There can be diversity enhancement. When children see children of other backgrounds playing with each other, they’re actually more likely to say, when shown a group of pictures, that they might want to play with a child of a different background from what they might be used to or from their own background.”

The post Mayo Clinic Expert weighs on Screen Time appeared first on The Source Family Magazine.

Have you ever felt an aching loneliness while engaged in conversation or found yourself inexplicably furious over a minor mistake like a wrong food order? These intense reactions are typically disproportionate to the event itself, but they are neither invalid nor reflective of a person’s character. Instead, these responses, or “triggers,” signal deeper, unmet psychological needs that urge exploration rather than judgement.

In recent findings, Dr. Chasity, a Licensed Psychologist and Clinical Director at Thrive Wellbeing Centre and professor at the American University of Sharjah (AUS), provides an insightful exploration into the often-overlooked concept of psychological unmet needs. With years of expertise in clinical psychology, Dr. Chasity reveals what constitutes these unmet needs and how they manifest in daily life, leading to exaggerated emotional responses in seemingly ordinary situations.

Understanding Psychological Unmet Needs 

The concept of unmet needs is pervasive across various psychological theories, often referred to as attachment injuries, unhealed wounds, or basic psychological needs. It may also be referred to as part of a greater hierarchy of needs, inner child wounds, shadow, maladaptive needs (or core beliefs), or unconscious material. These needs represent deep-seated psychological wounds that, although invisible, significantly impact an individual’s behaviour, relationships, and overall mental health.

What causes unmet needs? 

Dr.Chasity insightfully notes that unmet needs, or “psychological hunger,” encompass more than just the basic necessities for survival like food, shelter, and clothing. From childhood, individuals also require emotional nurturing—such as love, acceptance, and the freedom to express feelings and make mistakes. The failure to meet these needs during childhood can result in long-term emotional and psychological distress. “These needs are foundational, and their absence can lead to long-standing psychological wounds that affect all aspects of life, including relationships and work,” – Dr. Chasity.

What are those needs? 

The Therapeutic Approach

Schema Therapy provides a valuable framework for understanding these unmet needs through the lens of Early Maladaptive Schemas (EMS). Developed in response to chronic and harmful/neglectful early childhood conditions, EMS are defence coping mechanisms that, while initially protective, often become maladaptive “survival skills” later in life. Dr. Chasity emphasises the importance of recognising and addressing these schemas as they manifest in various forms, including:

Safe attachments and connection

We need to feel a sense of safety, stability, care, validation, and worthiness from a loving, predictable, and consistent attachment figure. Without this need met, we can experience deep agony of rejection, abandonment, defectiveness, shame, and non-belonging.

Autonomy

We need to feel supported as we grow into our identity (ability to explore and to have guidance) and a sense of being good at something. Without this need met, we can feel dependent, incompetent, and preoccupied with failure or illness.

Realistic Limits

We need to learn that not every day is a party. Actions have consequences; being responsible, short-term sacrifices for long-term gains, and building frustration tolerance are part of becoming a healthy, well-adjusted adult.

Without this need met, we can feel entitled and superior to others, and we can struggle with the self-control and self-discipline necessary to meet worthwhile goals.

Freedom of expression of needs and emotions

Not every need can be met, and not every emotion can be tended to, but this need is about the basic ability to feel a range of emotions without shaming or being told to stop it.

When this need is not met, we may resort to suppressing, masking, or sacrificing our needs and emotions in a way that is unhealthy and leaves us emotionally dependent on the approval or recognition of others.

Spontaneity and playfulness

If you have ever seen a child play, you will notice how unstructured it is—it is led by what the child notices in the environment.

Without this need met, we can put a tremendous amount of pressure on ourselves and others (perfectionism) and experience constant guilt for not being productive; we can feel like we are undeserving of good things.

The Path to Healing: Recognising When the Unmet Need is Activated

Awareness and recognising when and how these unmet needs trigger disproportionate emotional reactions are the first steps towards healing. Dr. Chasity advises those experiencing such symptoms to observe their patterns and consider their emotional intensity, which can serve as a gateway to self-discovery and recovery. As Dr.Chasity asserts, “Acknowledging these needs allows us to begin the healing process, ultimately leading to a healthier, more fulfilling life.”

For additional information and resources, please visit www.thrive.ae  

The post Psychological Hunger – Identifying Unmet Needs appeared first on The Source Family Magazine.

Authored by Dr Gurveen Ranger, Clinical Psychologist, Adult Specialist at Sage Clinics

Learning to say no can be a powerful act of self-care. Often we get pulled into doing things we don’t want to do, or don’t have the time to do – usually driven by fear – of what others will think of us, feeling guilty, not wanting to appear rude or disobeying social and/or cultural norms. Then there’s also our own drivers such as fear of missing out (or FOMO as the millennials call it) …or simply not knowing how to say no!

Whatever the reason for finding it hard, learning how to say no empowers you to prioritize self-care, set boundaries, and regain control of your time and energy whilst looking after your mental health. Not saying no breeds uncomfortable emotions such as resentment, frustration – we try to avoid guilt but end up replacing it with something else that still doesn’t feel great! 

So how can we master this art? 

Phase 1 – Knowing 

• Know Yourself – Pay attention to your emotions, values, beliefs and limits. Do you have certain beliefs about saying no? E.g., saying no is selfish? Where do they come from? What feelings commonly show up when you want to say no – is it guilt? With anyone/any situation in particular? So many questions we can ask ourselves to understand our blocks. When it comes to values – we may have a value to care for others, but at what point does saying yes to everything actually take you away from that value because you are so busy it is impossible to do everything well? When you are helping others, are you guiding or rescuing? 
• Know Your Priorities – Are there specific domains in your life where you are more likely to give more than you have capacity to? Such as overcommitting at work, or fearing missing out socially? Take time to reflect on what is important to you in terms of what you give your time to, but also who. Which relationships are reciprocally enriching? These might be the ones where you prioritize, whereas there may be other relationships in your life where someone takes your assistance but doesn’t really give much back when you need it. 

Phase 2 – Practicing

• Like with any skill, practice makes perfect. Start experimenting with saying no and setting boundaries in situations that are small or low key and build up from there to the more challenging situations where the stakes are higher. 
• Think in advance about what you would want to say – for example how to say no in a way that is rejecting the request, rather than the person. 

Phase 3 – Communicating 

• Let people know what you are comfortable with when a particular situation arises. 
• Be firm but polite in your communication – remember you are saying no to the request not the person, and you are guiding not rescuing. 
• Avoid over-justifying why you are saying no or being over-apologetic. And if possible, offer an alternative that might still be helpful or accommodating. This allows us to show we are willing, and that we care but that also we have boundaries. 
• E.g., “I’m sorry I cannot do that today, but how about I look at it on Wednesday when I have more time.” Or “I’m sorry I cannot do that but how about I direct you to where you can find the information.”
  

Phase 4 – Consistency

• And last but not least – be consistent in your approach. Once you have set a boundary and started saying no when necessary, stick to your decision. Over time, people will learn to respect these boundaries because they are here to stay! 

Remember, saying no is not about being selfish or uncaring. It is about self-respect, having healthy balanced relationships as well as activities, and good mental health. All of these allow us to focus on what matters and care in a way that is meaningful, as we will have greater capacity and focus to do so. 

So…what are you saying no to this week? 

You can find out more about Dr Gurveen Ranger and the team at Sage Clinics: here. For more information about the services Sage Clinics offers or to book an appointment please contact +971 4 575 5684, at appointments@sage-clinics.com or through the chat function in the bottom right corner of the Sage Clinics website.

The post The Art of Saying ‘No’ appeared first on The Source Family Magazine.

Engaging in self-care practices extends beyond mere pampering; it nurtures our physical and emotional well-being, enhances our mood, resilience, stress management, and reduces the risk of chronic illnesses.

In line with Abu Dhabi 360’s ethos, self-care should be integrated into our daily lives through small but meaningful actions. These practices help us stay energised, fulfilled, and ready to support others. As John Bromley, a Public Health Consultant working closely with the initiative, aptly puts it, “Sustainable self-care is about creating moments within each day, week, month, season, and year to nurture our mind, body, and soul, leading to a healthier and more joyful life.”

In case you need some inspiration, five of Abu Dhabi 360’s third-party experts have compiled the following tips for treating yourself kindly, because self-care is an ongoing journey — and it looks a little bit different for everyone: 

Designate Weekly Self-Care Time:

Certified Nutritionist, Dr. Mona Mobarak shares her weekly ritual of dedicating Sundays to plan and prepare for self-care activities. She emphasises, “On Sunday afternoons, I like to tackle certain tasks so I’m mentally prepared for the week. Planning and cooking healthy meals for my family or scheduling my workouts make me feel less overwhelmed.”

Quick Tip: Use a planner or calendar to schedule specific self-care activities for the upcoming week. This proactive approach helps in prioritising self-care and ensures that essential tasks are incorporated into your routine.

Cultivate Social Connections:

Dr. Haseeb Rohilla, a Specialist Psychiatrist, emphasises the importance of nurturing social connections to alleviate stress and combat feelings of isolation. He advises, “Social support is a powerful buffer against stress and anxiety. Spending time with people who care about you can help you feel more connected and less isolated.”

Quick Tip: Make a conscious effort to schedule regular social activities with friends or family members. Whether it’s a weekly video call, a coffee date, or a group exercise class, prioritise interactions that nurture your relationships and well-being.

Begin the Day with a Morning Walk:

Chief Podiatrist at Dubai Podiatry Centre, Dr. Michelle Champlin suggests incorporating a morning walk into your routine, especially if you’re working long hours. She highlights, “Whether I’m working from home or in the office, starting my day with a morning walk not only helps me stay physically active but also provides a mental break and a chance to reconnect with nature.”

Quick Tip: Set a designated time each morning for your walk and stick to it. Whether it’s a brisk stroll around your neighbourhood or a leisurely nature hike, starting your day with movement can boost energy levels and improve focus throughout the day.

Explore New Exercise Regimens:

Health Coach, Futtaim Beljaflah recommends diversifying your exercise routine to avoid monotony and reignite motivation. She advises, “As a RIDE instructor, I eagerly anticipate each class, always striving to create different themes from music to workouts, knowing that my attendees will leave feeling uplifted and energised, just as I do.”

Quick Tip: When trying out a new exercise regimen, start slowly and gradually increase the intensity or frequency over time. Listen to your body and give yourself permission to rest when needed. Celebrate your progress and focus on how the activity makes you feel, both physically and mentally.

Integrate Mindful Workouts:

Rola Ghaddar, a Certified Yoga Instructor, encourages incorporating mindfulness into workouts for enhanced mental and physical benefits. She shares, “Yoga serves as a grounding practice that benefits both my mind and body, allowing me to find inner peace while connecting with others in the community.”

Quick Tip: Practice mindfulness during your workouts by focusing on your breath and body sensations. Take breaks to check in with yourself mentally and emotionally. Remember that it’s okay to modify poses or movements to suit your comfort level and needs.

Nurture Personal Self-Care Rituals:

All Abu Dhabi 360 experts agree that when you look good, you feel good. Set aside regular time for self-care activities that leave you feeling empowered and rejuvenated. As they collectively advise, “Self-care is well worth carving out the time for. It’s important to take care of yourself to be able to do the things you need and want.” 

Quick Tip: Create a self-care routine that reflects your unique preferences and needs. Whether it’s a daily skincare ritual, a weekly spa night, or a monthly hobby or activity, prioritise activities that replenish your energy and nurture your well-being.

Download the Abu Dhabi 360 app for more guides and resources.

The post 6 Ways to Prioritise Self-Care appeared first on The Source Family Magazine.

A recent sleep survey conducted by Premier Inn Middle East in collaboration with Silentnight Arabia, UK’s most trusted sleep brand, has revealed new insights into the sleep quality and habits of UAE residents. The survey, which polled more than 950 individuals ahead of Sleep Awareness Week and World Sleep Day on 15 March, shows that more than 40% of UAE residents are not getting the right amount of sleep and can improve their sleep quality significantly. 

Simon Leigh, Managing Director, Premier Inn Middle East, said: “Our survey findings underscore the massive opportunity for people to enhance their sleep quality. At Premier Inn, we are invested in sleep and understand the crucial role it plays in overall well-being. Through our partnership with Silentnight Arabia, we’re committed to providing our guests with cutting-edge sleep technology in our rooms and sleep tips to take home with.”

Quality of Sleep 

While the majority of respondents (80%) reported that they feel as though they get a good’s night of sleep with 56% sleeping 6 to 8 hours per night, a whopping 41% sleep less than 6 hours per night. 

Hannah Shore, sleep expert at Silentnight Arabia comments; “Adults should aim for 7 to 9 hours of good quality sleep per night, 6 hours is on the lower end. We must allow our bodies the right amount of time in each stage of sleep to fully recover – 5 cycles of 90 minutes per night. Deep sleep repairs the body physically whereas light sleep benefits the brain function and emotional processing.”  

“Alarmingly, more than 40% of respondents sleep less than 6 hours per night. This substantial percentage questions the accuracy of self-perceived sleep quality. While most respondents rate their sleep as good or excellent, a high number is not getting the right amount of sleep and could improve their sleep quality significantly.”

Sleep Disturbances 

A third (32%) of respondents indicated that they suffer from an irregular sleep schedule. Shore explains: “A consistent sleep schedule ensures a good night of sleep. Irregular sleep patterns, like late nights and weekend lie-ins, lead to social jetlag, making Monday mornings much tougher.”

Sleep can be disrupted by many factors; stress being number 1 in the survey (48%). “Stress triggers elevated levels of cortisol, which disrupts the production of sleep hormones. This response originates from our primal instincts: we only sleep when we feel safe.” 

Temperature and climate also scored high on the survey (36%). “Maintaining a slightly cooler core body temperature is crucial for good quality sleep. While airconditioning is common in our hot climate, its noise and air drying effect can disrupt sleep.” Interestingly, almost 80% of people report that they sleep best in winter due to naturally lower temperatures, reducing the need for air conditioning.

Using electronic devices before bedtime also ranks high on the list (26%). “They aren’t as bad as often thought. While excessive blue light exposure can disturb sleep, content like meditation, podcasts, or familiar TV shows can actually be soothing.”

“Background noises at bedtime are beneficial, but they should be low in volume and have gentle tones to promote sleep. Noises like construction (25%) or traffic (24%) tend to alert us and cause wakenings.” 

SLEEP HABITS

Sleep Routines

An effective wind-down routine helps the body and mind relax from the day’s activities. The most popular sleep routine among respondents is to watch TV before bed (35%). Shore elaborates: “This can be a great way to help your brain switch off from the day, as long as it’s something familiar and comforting, like a re-run of Friends.”

Avoiding caffeine (34%) ranks second on the list. “Caffeine binds to brain receptors, telling us we’re awake. But if consumed too close to bedtime, its effects might linger due to its long half-life, which can last up to 10 hours! When opting for herbal teas and juices (18%), make sure they are caffeine free.”

Evening routines should facilitate a decrease in body temperature. 23% of respondents actively lower the room temperature. “However, activities such as exercising (13%), hot baths and large meals can all cause spikes in our core body temperature, therefore we should avoid doing these too close to bedtime.”

Listening to podcasts or music (23%), and reading a book (15%) are also popular hobbies before bedtime. 

Last thing before bed 

34% of people brush their teeth as the last thing they do before bed. “This can actually be quite stimulating, says Shore, with bright bathroom lights and strong minty toothpaste waking the body up again.” 

Checking social media before bed ranks second with 29%. “Having a quick glance or watching some random videos might help certain people switch off from the day. Set a timer so you don’t lose too many valuable hours of sleep time. A substantial 25% of people end their day by saying a prayer which compliments a calm and relaxing wind-down routine.” 

Going to bed

The majority of respondents (55%) reported going to bed between 10pm and midnight, while a significant number (27%) goes to sleep after midnight.

“The time which we go to bed is unique to each of us”, explains Shore. “It depends on the circadian rhythm, our internal body clock, that regulates our sleep-wake cycle and chronotype; morning or evening person. Chronotypes may change, shifting towards later sleep in adolescense – this is why teenagers lay in bed all day – and towards more morning-oriented routines in later stages of life.”

Waking up 

Nearly half (47%) of the respondents wake up between 6am and 8am, and 36% between 4am and 6am. These wake-up times are most likely set by work and school schedules. 

The big driving force for waking up is the alarm clock (81%), followed by family members or roommates (30%), light exposure (27%) and bird song (7%). Other wake-up aids include the sound of a kettle boiling, the smell of breakfast, the body’s circadian rhythm, and the call to prayer. 

Shore comments: “If people had a more regular sleeping pattern, their body would have a natural time at which it wakes up. We shouldn’t turn all alarms off, however, waking up a few minutes before your alarm is a sign of a good sleep routine. Bright morning light also helps people to rise and shine as it supresses the production of melatonin making us feel more awake.”

TV and devices: Tech isn’t always bad. If you are using a device before bed, use it in eye comfort mode to create calming sounds, listen to podcasts or breathing exercises.  

• Music, pink and white sounds: Certain sounds can help you fall asleep such as ocean waves, rainfall and a buzzing fan. 
• Airconditioning: Dry air from the airconditioning can lead to dryness within the skin, throat and nose which can increase snoring. Using a humidifier can help. 
• Socks: Bed socks can increase the blood circulation which can help with cooling the body down. Avoid the thicker ones! 
• Earplugs: Invest in quality earplugs to block out construction and traffic noises if you live in an area prone to them.
• Sleep trackers: A great way to see how much sleep you are getting, however don’t rely on them too heavily as they can lead to sleep anxiety.  
• Pillows: Pick the right pillow to match your sleeping style: front and back sleepers require thin pillows, while side sleepers need thicker ones to support the gap between the ear and shoulder edge.
• Bright Light: Bright light at sunrise can easily wake you by halting sleep hormone production. Use blackout blinds, curtains, or an eye mask at home to block out this brightness.
• Work: Taking work to bed can overstimulate our minds, making it hard to switch off. If you must work in your bedroom, set up a dedicated workspace to create separation between work and sleep.
• Bed sharing: When sharing a bed, you’ll have to prioritise each other’s sleep routines. Try separate duvets to create your own space to reduce partner disturbance. 

For bookings, please visit 

premierinn.ae or call 

+971 600 500 503. 

The post Are you getting enough sleep? appeared first on The Source Family Magazine.

The recent announcement of UAE no longer requiring masks to be worn in most indoor places is being met with mixed feelings. No doubt there are many who have wanted to have masks removed and so they are welcoming this announcement and finally being able to see and show faces, and there are those who have had their anxiety surface as it does when any big life change arises, and there is also a third group who are both anxious and excited as they adjust to a new way of being. Regardless of what group you belong to, know that it is completely normal for the whole range of feelings to surface as part of any adjustment and transition period. 

During times of change and uncertainty, our minds and bodies respond both physiologically and emotionally. On one end of the spectrum, some people, especially those who may not be ready to have their masks removed yet, may feel powerless to circumstances out of their control. These people will most likely experience bouts of elevated anxiety with symptoms such as rapid heart rate or pressure in the chest, restlessness, feeling agitated and irritable, excess worry, tense muscles, being unable to sleep and/or symptoms of panic attacks. 

Most others may find themselves feeling more agitated, stressed, and irritable during such times, not realizing that change of any sort can make a person feel destabilized for a few weeks. As with any change, there is a transition from one way of doing things to the other, and one can expect difficult feelings as they adjust to the new. During transition periods, which typically last 6 weeks, one can expect  many feelings and symptoms of stress and anxiety.

The point at which no-mask-anxiety or any form of anxiety for that matter becomes concerning is when it consistently and persistently starts to get in the way of social, occupational or academic functioning. 

This could be a person unable to go out to the grocery store or to work because they feel full of fear, or a person who is no longer socializing with people because they cannot stop thinking about the possibility of COVID-19 being amidst them. It could also be children who start to engage in school refusal because they cannot remember going to school without a mask. People with pre-existing anxiety or social anxiety might also struggle with clinical levels of anxiety during times of change. 

The best way to manage big changes is by approaching them intentionally. The winds of change will blow, and in the world we live in the winds will blow more frequently and more often, it’s only those who know how to harness the power of the wind that will get to the place where they want to get to. It’s better to learn how to make the most of each and every stage, rather than to get into an argument with reality. 

If you are struggling with no-mask-anxiety here are some ways to cope and manage difficult feelings. 

1.

Remember you have a choice: Feeling powerless only exacerbates our anxiety. Whether you are a child or an adult, remember and remind yourself that you still have a choice and you can continue to wear the mask and most people will continue to respect your choice. You can also keep extra masks in your carry bag as a visual reminder and have a script ready for those who ask why you continue to wear a mask. 

2.

Take care of your physical body in times of change. When the mind is feeling like it’s spinning in circles, go in through the body. Spas use a bottom-up approach to calming the mind. They use aromatherapy, teas, soothing music, lighting, a decluttered environment and essential oils to send signals to the mind that everything is ok. 

The essence of the mind-body connection is the Vagus Nerve, a cranial nerve that connects the brain to all the major organs in the body including your heart, stomach, lungs, liver and kidneys. It is a two-way highway, however, it has 8 lanes going up from the body to the mind and 2 lanes coming down from the mind to the body, meaning,  the state of your body will have a huge impact on the state of your mind. 

3.

Get moving. Research consistently shows that exercise is great for releasing negative and anxious emotions and increasing positive emotions. Some research suggests that exercise is as effective in eliminating anxiety and depression as medication. Just 30 minutes a day of exercise at 75% of your maximum heart rate will help you feel more in control and also release happy chemicals in your brain. 

4.

Sleep also plays a huge role in combatting anxiety.  The two biggest culprits of disrupted sleep are caffeine and blue light. It is important to have a structured nighttime routine that involves not drinking caffeine after 10am and consider wearing blue light-blocking glasses or having blue light shields for your screens. Drinking Chamomile tea every night can help to wind the mind down and taking MagVita supplements can also help to reduce stress and tension in the body. Note, that anything less than 7 hours is considered sleep deprivation and you are 60% less able to regulate difficult and intense emotions when you are sleep deprived. 

5.

Eat right: 90% of our happy chemical serotonin is produced in the gut and up to 80% of your immunity is in the lining of your gut, thus as the saying goes, you are what you eat! If you eat junk, your mind will feel just as hollow and if you eat foods that are deep fried, you will certainly feel that way in your mind too. 

6.

Unfollow or switch off the news. There are many things in the world that are resulting in people feeling emotionally vulnerable and powerless. Switching off the news can be of real benefit to those suffering with anxiety. Consuming difficult content can play on our fight-or-flight response as we give so much attention to fast-paced, graphic news stories. Limiting your consumption to once a day for one hour only can certainly help but if you are feeling particularly out of control, you should turn it off completely. 

7.

Stick to a routine. You can avoid crowded places or ask to work from home while you adjust or keep your N95 handy for when you feel anxious. Whatever you decide, stick to a routine and a consistent way of doing things for the first few weeks. Routine and rhythm, are the antidote to uncertainty and powerlessness. Setting realistic schedules and following them whether you feel like it or not will help to ensure you are more in control and empowered when you do this. 

8.

Highlight the positive. When there is so much bad news around, it is easy to get caught up in a negative mindset. While allowing for the difficult feelings to surface, feeling them and releasing them, you need to also highlight the positive aspects of your life. If you are struggling to figure out what to be grateful for, start with the biggest or smallest thing- it could be your favourite food to your favourite person. Feeling the feelings that come along with gratitude and appreciation counteract the feelings of fear and anxiety. 

No one could have imagined how much all of us will go through and continue to go through as a result of the pandemic. Our lives- the way we work, the way we communicate, the way we socialize all have been impacted and every few months brings about a ‘new normal’ that we adjust and adapt to.  With every change, it is normal to experience difficult feelings, but it is equally important to highlight how far you have come, how much capacity you have to cope,  and how much you have courageously and resiliently endured.

The post The Psychological Impact of No-More-Masks appeared first on The Source Family Magazine.

“Doc, I don’t eat sweets or chocolates and I brush my teeth after every meal, but still I form new cavities quite often, I am sick and tired of this.” Are you able to relate to this, if yes, continue to read on. 

I hear this quite often from my patients and the frustration in their tone can be quite disturbing sometimes. I have always wanted to help them as much as I could and that’s the reason I chose to write on this topic this time. Lets get to the basics.

Why do cavities form on teeth?

I shall try to keep it simple without going into too much medical detail on the formation of dental caries (cavities). Cavities are formed by the continuous action of bacteria that are typically present in our mouths. It’s common sense that if we get rid of these bacteria, we can get rid of cavities. While it’s impossible to completely get rid of them, it is quite possible to weaken these bacteria.

We can do this by cutting out the fuel that these bacteria feed off.  If we reduce their source of energy, they will in turn become weaker. 

What is their source of energy? 

It’s the leftover food that you have consumed throughout the day. Please note, that anything other than water is considered food in this case.  Remnants of your tea, coffee, biscuits, chips, croissants, fruit juices etc.  Sugary food remnants are highly conducive to the formation of cavities, but it does not mean that non-sugary food does not cause tooth decay. Any food remnant in the mouth can cause tooth decay.

The solution?

So how do you cut the fuel supply to the cavity-forming bacteria? Make sure there is no food remnant in the mouth. ‘Anything you consume other than water, should be followed by heavy rinsing with water’. I call this water-brushing. When you have removed the food remnants with water, you have significantly reduced the supply of fuel to harmful bacteria, you have weakened them and taken control.

I have had this habit of running my tongue along the surfaces of teeth after I eat something solid or sticky and I find that so much of food chunks are sometimes stuck onto the teeth even after water-brushing, which I slowly and gradually remove with my tongue itself. Try it out and let me know if it helps.

Second solution?

How good is your brushing? Is there any way to find out if your brushing is right, and if your brush is actually reaching all the surfaces of your teeth? Are you aware that every tooth has five surfaces to be cleaned? Dentists have always told you that you should brush your teeth well, I am not going to tell you the same stuff again but we all know it is true. There is a fantastic way to evaluate your brushing – disclosing solution/tablets. This is how it works – first, you brush your teeth the normal way, then you take disclosing tablet, chew it well, swish it around your mouth and spit it out. 

The areas that are not yet cleaned take up the red stain from the tablet (a word of caution here – your tongue and cheeks could get stained, so do this when you are at home, after work). Now that you can actually visualize the areas that your toothbrush did not reach (even though you were thinking that you were doing a good brushing) all that you have to do is take your brush once again and brush those red-stained areas until the stain is gone.

When you do this every day for about two weeks, you will find that almost the same areas of your teeth are getting stained every day. Work on improving your brushing strokes to cover those areas, once you are confident of your progress, taper the use of disclosing solution to once in three days, then once a week, then once a month and so on.

Third solution?

A few of us are actually very prone to developing cavities in between the teeth, the area that’s almost inaccessible to a toothbrush. For those of you who fall into this category, I have good news and bad news. The bad news is that even if you correct your brushing with disclosing solution as explained above, you might still continue to form cavities in between the teeth. But the good news is, you have Water Pik water flosser for your rescue. Yes, it will thrust a powerful jet of water out of its tip and when positioned in between the teeth (both from the cheek side and tongue side) it can be almost as effective as manual floss. 

Remember this is not an alternative to brushing (I can hear some of you shouting with happiness “Ahhh, I can use only the Water Pik and stop brushing altogether”), it’s a valuable adjunct to brushing.

I hope it’s clear and you are seeing some light at the end of the tunnel, I hope you have the confidence that you have the knowledge to avoid the formation of cavities. 

To sum it up:

Eat > Water-brush> use disclosing tablets > fine-tune your brushing strokes > use Water Pik water flosser > lead a cavity-free life.   

To book a consultation or ask a question, please get in touch using the details below.

Keep smiling!!

Dr Diwakar Raju,

Specialist Orthodontist,

Shams Al Waha medical centre, Al Ain

askdiwakar@yahoo.com

0525561248

The post 3 Simple steps to prevent cavities  appeared first on The Source Family Magazine.