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 What happens to your body when you don't sleep enough (msn.com)

10 signs you are deficient in Vitamin D

 

Sun vitamin is essential for our health

Many health problems like hypertension, diabetes, fibromyalgia, and neurological conditions like multiple sclerosis are all associated with a lack of vitamin D. Here are certain symptoms that signal towards lack of sun vitamin:

Fatigue​

The feeling of ongoing and unrecoverable exhaustion is one of the most prevalent signs of severe vitamin D insufficiency.

​​Not sleeping well​

Not getting enough Zz’s despite laying in bed on time may be associated with Vitamin D deficiency. Melatonin, a hormone that affects human circadian rhythms and sleep is produced through mechanisms that involve vitamin D.

​​Bone pain and achesSeveral studies have linked chronic muscle discomfort and weakness to a vitamin D deficiency. As this vitamin aids in calcium absorption, its absence can have an impact on your joints.

​​Depression or feelings of sadness​©Provided by The Times of India

While there is no proven link between vitamin D deficiency and depression, scientific research has shown that it can worsen exhaustion, mental breakdown, burnout, and even seasonal affective disorder.

​​Hair loss​

Since it disrupts the follicle's life cycle, a vitamin D deficiency can cause hair loss and hinder hair development. In severe cases, its deficiency can also cause alopecia, which is the complete loss of hair and body hair.

​​Muscle weakness​

Vitamin D is crucial for healthy muscular growth and development as well as for controlling muscle contraction. Many research have shown how low vitamin D levels affect a variety of muscle cell functions.

​​Dark Circles​

If you notice that your undereyes are turning a little bit grey and your skin is not as plump or supple as usual, you need to step out in the morning sun

​​Loss of appetite​

Your sudden aversion towards food can be due to lack of vitamin D. It can suppress the feeling of hunger in many individuals

​​Getting sick often​

Immune system weakness is related to vitamin D insufficiency. As a result, if you get sick frequently, think about seeing your doctor for a checkup.

​​Pale skin​

It seems likely that people with pale skin are deficient in the sunshine vitamin since Vitamin D is required for healthy skin cell regeneration.

How Deficiency Of These Vitamins Causes Dandruff And Other Hair Problems

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ou’ve probably heard about how important vitamins and minerals are for staying healthy. Maybe you’ve even tried taking vitamin supplements or multi-vitamin packs to make up for not eating well. But why are deficiencies such a worry? Let’s take a closer look to understand their importance.

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Dandruff is a common problem faced by many, often leading to embarrassment in public. While some use over-the-counter products to address it, few may be aware that vitamin deficiencies can also play a role. Wondering if your dandruff could be caused lack of vitamins? Remember, vitamins are crucial for maintaining healthy skin, hair, and overall body function.

It is a common problem that occurs when dry skin cells are shed from the scalp. It’s often caused by a fungus called Malassezia globasa. People with poor immune systems are more prone to this fungus and may experience dandruff. Additionally, hormonal imbalances can also cause dandruff. Recognising these factors is important for managing dandruff concerns.

Experts warn that not having enough folic acid or vitamin B9 in the body can result in a dry scalp and thinning hair. Moreover, a deficiency in vitamin B9 may lead to hair loss and dandruff problems. Insufficient levels of vitamins B2, B3, B6, and B7 have also been associated with dandruff issues. Dandruff can also be caused by other vitamin deficiencies like vitamin A, vitamin D, and vitamin C. Understanding these factors is essential for addressing dandruff and hair loss problems.

To prevent vitamin A deficiency, include carrots, pumpkins, and leafy greens in your diet. Fish, meat, and whole grains are important for getting enough B vitamins, which are crucial for your health. For vitamin C deficiency, include green vegetables like citrus fruits, strawberries, and papaya. Also adding milk, yoghurt, eggs, fatty fish, cod liver oil, and mushrooms to your meals can help with vitamin D deficiency.

Experts stress that not having enough essential vitamins causes dandruff. Vitamins are essential organic compounds necessary for proper body function. Additionally, as people age, scalp health and hair growth can be reduced. it’s wise to consult a specialist for proper treatment for hair loss and dandruff.

Three Indian restaurants among the world's top 10 legendary ones. They are...

 Three Indian restaurants have made it to the list of top 10 legendary eateries in the world. Taste Atlas, an experiential travel online guide, unveiled the list of restaurants that are "not just places to grab a meal, but destinations in their own right, comparable to the world's most famous museums, galleries and monuments."

Paragon in Kozhikode, Kerala, immensely popular for its biryani, occupied the 5th rank on the list. Lucknow's famous Tunday Kababi, known for mouth-melting galouti kebabs, grabbed 6th spot.

"Paragon in Kozhikode, Kerala, is an emblem of the region's rich gastronomic history, celebrated for its mastery of traditional Malabar cuisine," Taste Atlas noted.

The travel guide called Tunday Kababi "a jewel in the crown of Lucknow's culinary scene in India" that has "gained widespread acclaim for its Mughlai cuisine". The star offering, the galouti kebab, is a culinary masterpiece featuring finely minced meat tenderised with raw papaya and an assortment of spices.

Another proud entry in the top legendary restaurants is Peter Cat, Kolkata, occupying the 10^th spot. Found in 1975, the iconic eatery is best known for chelow kebabs.

Apart from these three Indian entries in the top 10, several other restaurants made it to the elaborate list of 100 legendary restaurants in the world. Murthal's Amrik Sukhdev Dhaba grabbed the 16^th spot while Mavalli Tiffin Rooms, Bengaluru, occupied 32^nd rank. Also on the list is Karim's, Delhi, occupying the 84^th spot

5 Healthy Food Items That Help You Gain Weight And Add Muscles

 

It is important to keep our bodies healthy which can be done by eating right. Whether you are underweight or overweight, a healthy and balanced diet is a must for all. Such a diet will not only provide you with all the necessary nutrients but may also prevent ailments. If you are looking for a way to gain weight or add muscle, then you need to intake more calories than you burn throughout the day. You can do so by making sure you’re eating frequently but small meals. Adding certain kinds of food items to your diet can give you extra calories and nutrients like proteins to help you gain weight or add muscle.

– Dairy products

For the growth of body muscles, you need to eat foods rich in protein, fat and carbohydrates. Consider including milk, curd, cheese, butter and Paneer in your diet. These foods will also increase calcium intake in your body which will strengthen the bones. They will also help in muscle formation.

– Dry fruits

People should consume dry fruits to gain weight or add muscles. Dry fruits are considered a powerhouse of nutrients. Include cashews, almonds, raisins, dates, walnuts and much more in your regular diet, as these are considered best for muscle gain. Dry fruits can have antioxidants and other nutrients which are great for the body.

– Nut butter

Instead of having regular butter, which can increase your LDL (bad cholesterol) levels, you can swap it out with nut butter. They are far more nutritious and healthy and can help you gain muscles. Not butter is known to be high in calories and rich in fat. You can incorporate peanut butter, almond butter, sunflower, seed, butter, hazelnut, butter and much more. Apart from this, you can also include seeds like flax seeds, pumpkin seeds, sunflower seeds, Chia seeds and sesame seeds. These are known to strengthen and energise the body.

Fruits

Include fruits in your daily diet and you might be able to gain muscles. Consuming fruits like bananas, sapodilla (chickoo), papaya, custard, apple, guava and fig can be beneficial. You can consider making shakes with these fruits and bring them every morning for an extra bunch of energy and nutrition.

– Vegetables

Apart from fruits, including vegetables in your diet is equally important. If you’re looking to gain some muscles, you would need to eat more of potatoes, sweet, potatoes and corn. You can also include chickpeas and beans in your everyday diet to give your body the essential nutrients it needs.

7 Rules That Must Be Followed While Wearing Rudraksha

 The auspicious Rudraksha beads are believed to have sprung from Lord Shiva's tears.

7 Rules That Must Be Followed While Wearing Rudraksha 

1. One should repeat the Rudraksha mantra nine times before wearing it in the morning. Once removed, the Rudraksha must be stored at your place of devotion. 

2. Wearing it in the morning maximises its effectiveness. Wear it, therefore, following a bath. Worship the rudraksha by using an incense stick and ghee diya. 

3. Always keep your Rudraksha clean. The pores of the bead may allow dirt and dust to accumulate. Make sure to clean these as often as possible. If the thread gets dirty or broken, replace it. After cleaning, wash it with holy, pure, blessed water or milk. It maintains its integrity. 

4. We wear 108 or 54 beads around our necks as part of a mala. A Japa mala might consist of as little as 27 beads. You cannot use neck malas and Japa malas interchangeably since each type of mala has a different purpose. 

5. Remove the beads as well while taking a bath because too much soap dries up the natural oil. Wear it with love, faith, and respect. Rudraksha holy beads are suitable for all age groups and genders. 

6.  Wearing a Rudraksha on Monday would be extremely fortunate, as it is the day of Lord Shiva. Wear it, nevertheless, with the appropriate rites and worship on any day. 

7. Once the beads have been cleaned, as usual, oil them. You can keep it in a pure and transparent spot for a long time, especially if you won't be utilising it for a while. 

(Disclaimer: This is based on general public information. Jagran English does not confirm its veracity. Before adopting any measures, consult an expert from the relevant field.) 

Homemade Malpua Recipe: Make Delicious Malpuas at Home This Holi

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ndian festivals are incomplete without sweets, also known as Mithai. Indian sweets are an integral part of Indian cuisine and culture and come in a wide variety of flavours, textures, and colours, reflecting the diverse culinary traditions of different regions in India. So, as Holi is around the corner, why not elevate the occasion by preparing tailor-made sweets rather than relying on sweet shops?

Satisfy your sweet tooth and celebrate the festival of colours with mouthwatering Malpuas which are not only quick and easy to prepare but also a sweet, melt-in-your-mouth pancake that will win your relatives, neighbours, and friends’ hearts and tastebuds.

Discover the joy of mouthwatering Malpuas, a traditional Indian sweet dish dunked in sugar syrup. Here’s a simple recipe to make this delicious treat that will speak volumes of your affection.

Holi 2024: Easy Homemade Malpuas Recipe

Ingredients for Malpua

For Malpua batter

• ½ cup all-purpose flour (Maida) or wheat flour (atta)
• ¼ cup semolina (sooji)
• Sugar (as per your preference)
• 1 cup milk
• 1 teaspoon green cardamom powder (elaichi) and fennel seeds
• A pinch of saffron strands (optional)
• Ghee for shallow frying

For sugar syrup

• 1 cup sugar
• 1 cup water
• 2 crushed green cardamom

For garnishing

• Chopped nuts (pistachios, almonds)
• Raisins (optional)
• Rabri

Step-by-Step Cooking Instructions

1. Make the batter

2. 1. In a mixing bowl, combine the all-purpose flour, semolina, and sugar.

   2. Add milk gradually

      Slowly add the milk while whisking continuously to avoid lumps. The consistency of the batter should be slightly thicker than the pancake batter.

   3. Add flavourings

      Add the cardamom powder, fennel seeds and optional saffron strand. Mix well and let the batter rest for at least 30 minutes.

   4. Prepare the syrup

      In a separate saucepan, combine sugar and water. Bring to a boil and simmer for 5-7 minutes, or until the syrup reaches a one-string consistency. Add the crushed cardamom to the syrup and let it cool.

   5. Heat oil for frying

      Heat sufficient ghee in a frying pan over medium heat.

   6. Fry the malpuas

      Once the oil is hot, pour a ladleful of batter into the pan in a circular motion.

   7. Cook and flip

      Let the malpua cook until the bottom is golden brown and the edges start getting red. Gently flip it over and cook the other side for a few minutes until golden brown.

   8. Soak in syrup

      Immediately dip the cooked malpua in the sugar syrup and soak it for a few seconds. Remove from the syrup and drain excess liquid. Repeat the entire process for other malpuas.

   9. Garnish and serve

      Place the malpua on a plate, garnish with chopped nuts and raisins (optional), and serve hot. You can also top it with cold rabri for enhanced flavour.

   Serve the Malpuas warm for the best taste and texture.