Ishita Roy

Why Keeping Sleep Journal Is A Good Idea?

maintaining a sleep journal

Before we get to the why, let's first explore the "what:. Tracking your habits is a great and a healthy way to keep track of your health, your mood, your menstrual cycle and your sleep too! This is why people use <span>sleep journal</span> to log bedtimes, duration of sleep and the quality. The sleep journal also notes down how different factors including alcohol or caffeine or even certain medicines affected your sleep. 

As per a <a href="https://academic.oup.com/sleep/article/45/Supplement_1/A203/6593026#google_vignette" data-type="tilCustomLink" rel="noopener nofollow noreferrer" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">2022 study </a>published in Oxford University Press' Sleep Research Society, sleep tracking is a meaningful way to assess <span><a href="https://www.healthandme.com/health/insomnia">insomnia</a></span> from the participants' perspectives and it also results in useful information. Using a sleep journal for even one week could help you identify the patterns that affect your rest and can help you and your doctor understand sleep problems. 

The <a href="https://www.thensf.org/wp-content/uploads/2021/02/NSF-Sleep-Diary-Rev-2-2021.pdf" data-type="tilCustomLink" rel="noopener nofollow noreferrer" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">National Sleep Foundation (NSF)</a> and the <a href="https://sleepeducation.org/docs/default-document-library/sleep-diary.pdf" data-type="tilCustomLink" rel="noopener nofollow noreferrer" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">American Academy of Sleep Medicine</a> have provided their own versions of sleep diaries. While NSF has a more elaborate sleep diary, American Academy of Sleep keeps it sweet and short and concise.

You can either perchance an entire book-bound diary, make your own, or use the one available, it could also be a digital record of how you sleep. The National Heart, Lung, and Blood Institute also has a<a href="https://www.nhlbi.nih.gov/resources/sleep-diary" data-type="tilCustomLink" rel="noopener nofollow noreferrer" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank"> free version</a> for everyone to download. 

There are sleep tracking apps available and as per a 2023 study titled <a href="https://www.mdpi.com/2075-4418/13/18/2883" data-type="tilCustomLink" rel="noopener nofollow noreferrer" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">Evaluating User Compliance in Mobile Health Apps: Insights from a 90-Day Study Using a Digital Sleep Diary</a>, people who use such apps have been consistent in using them. 

<h4>So, how do you use a sleep journal?</h4>

Sleep journal includes these elements to track:

<ul><li>total sleep hours per 24-hour period</li><li>sleepiness level throughout the day</li><li>daily medications</li><li>number of caffeine- and alcohol-containing drinks and time consumed</li><li>bedtime</li><li>wake time</li><li>exercise type and duration</li><li>sleep quality level</li><li>naps</li><li>time it takes to fall asleep</li><li>night awakenings</li></ul>

<h4>When is it the right time to use sleep journal?</h4>

Most journals require you to fill in at night and in the morning. This is right before you sleep at night and right after you wake up in the morning. This is important because a <a href="https://jpro.springeropen.com/articles/10.1186/s41687-024-00695-y" data-type="tilCustomLink" rel="noopener nofollow noreferrer" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">2024 study</a> published in the Journal of Patient-Reported Outcomes that those who log in right before sleep or right after they wake up have a hard time recalling their sleep details to later fill in the journal entries. 

As per <a href="https://www.thensf.org/not-sleeping-well-it-might-be-time-to-see-a-healthcare-provider/" data-type="tilCustomLink" rel="noopener nofollow noreferrer" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">NSF</a>, chronic insomnia involves having trouble at least 3 nights per week for at least 3 months. If you are experiencing this, it is best to go see a doctor. The sleep journal, as it noted all your habits could because an important source for your doctor to help you with the diagnosis. 

Sleep problems can interfere your quality of life and could lead to <span>sleep apnea</span>, or other chronic conditions. This is why it is important to keep tracking your sleep and to ensure that you get enough of the nighttime rest that is required by your body. Maintaining a sleep journal also help you be aware of when must you go see a doctor in case of any unusual pattern you notice in your sleep schedule.

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Before we get to the why, let's first explore the "what:. Tracking your habits is a great and a healthy way to keep track of your health, your mood, your menstrual cycle and your sleep too! This is why people use sleep journal to log bedtimes, duration of sleep and the quality. The sleep journal also notes down how different factors including alcohol or caffeine or even certain medicines affected your sleep. As per a 2022 study published in Oxford University Press' Sleep Research Society, sleep tracking is a meaningful way to assess insomnia from the participants' perspectives and it also results in useful information. Using a sleep journal for even one week could help you identify the patterns that affect your rest and can help you and your doctor understand sleep problems. What is a sleep journal?The National Sleep Foundation (NSF) and the American Academy of Sleep Medicine have provided their own versions of sleep diaries. While NSF has a more elaborate sleep diary, American Academy of Sleep keeps it sweet and short and concise.You can either perchance an entire book-bound diary, make your own, or use the one available, it could also be a digital record of how you sleep. The National Heart, Lung, and Blood Institute also has a free version for everyone to download. There are sleep tracking apps available and as per a 2023 study titled Evaluating User Compliance in Mobile Health Apps: Insights from a 90-Day Study Using a Digital Sleep Diary, people who use such apps have been consistent in using them. So, how do you use a sleep journal?Sleep journal includes these elements to track:total sleep hours per 24-hour periodsleepiness level throughout the daydaily medicationsnumber of caffeine- and alcohol-containing drinks and time consumedbedtimewake timeexercise type and durationsleep quality levelnapstime it takes to fall asleepnight awakeningsWhen is it the right time to use sleep journal?Most journals require you to fill in at night and in the morning. This is right before you sleep at night and right after you wake up in the morning. This is important because a 2024 study published in the Journal of Patient-Reported Outcomes that those who log in right before sleep or right after they wake up have a hard time recalling their sleep details to later fill in the journal entries. When to see a doctor?As per NSF, chronic insomnia involves having trouble at least 3 nights per week for at least 3 months. If you are experiencing this, it is best to go see a doctor. The sleep journal, as it noted all your habits could because an important source for your doctor to help you with the diagnosis. Sleep problems can interfere your quality of life and could lead to sleep apnea, or other chronic conditions. This is why it is important to keep tracking your sleep and to ensure that you get enough of the nighttime rest that is required by your body. Maintaining a sleep journal also help you be aware of when must you go see a doctor in case of any unusual pattern you notice in your sleep schedule.

why keeping sleep journal is a good idea?

Health and Me

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Becoming a parent is usually thought of as a natural part of life, yet for many couples, the process isn't that easy. You might have taken every test, monitored every cycle, and done every doctor's recommendation—only to be informed that everything is normal. And yet, conception still doesn't occur. This infuriating and most of the time perplexing experience has a name: <span>unexplained infertility</span>. In contrast to conditions in which the etiology is obvious, unexplained infertility puts couples hunting for answers in reproductive medicine's gray areas. Diagnosis is often both a blessing and a reversal—relief that nothing appears "wrong," but distress that no obvious solution exists.

For most couples, parenthood is a journey of anticipation, planning, and hope. But what is a couple to do when there are normal test results, no medical red flags found by doctors, and yet no <span>pregnancy</span>? This is the frustrating, emotionally draining experience of unexplained infertility—a condition which brings couples more questions than answers.

During an interview with Dr. R. Suchindra, Senior Consultant – Reproductive Medicine, Milann Fertility Hospital, Bengaluru, he states, "Unexplained infertility is when a couple fulfills all the clinical criteria for natural conception—normal ovulation, normal sperm, patent fallopian tubes, and harmonious hormones—still does not conceive after more than one year of attempting to conceive under age 35, or six months above."

This paradox, too often underemphasized in the discussion of fertility, plagues couples around the globe and is becoming a growing public health issue. Infertility itself affects approximately 10–15% of married couples in India, yet as much as 30% of those cases qualify as unexplained. And although the term may sound final, doctors point out it is really more a matter of limitations in testing than an absolute lack of causes.

<h2>Why "Unexplained" Infertility Doesn't Mean "Hopeless"?</h2>

The phrase "unexplained infertility" may sound daunting, but it's worth recognizing that it doesn't equal a guarantee of impossibility. Rather, it denotes the realm of reproductive science as of today. Physicians claim that the condition is undeservedly named. What appears to be unexplained now can, in the course of time, turn out to be due to minute hormonal variations, egg or sperm quality problems, or even molecular immune responses that current testing cannot possibly measure.

Dr. Suchindra adds that medical technology is a large contributor: "The more sophisticated the diagnostic equipment, the fewer couples are in the unexplained category. Sometimes the cause is just concealed, not missing."

This is an important point because it reinterprets unexplained infertility as an obstacle to overcome—not an impossible one.

<h2>Hidden Causes Behind Unexplained Infertility</h2>

Though there is no one explanation, studies propose a cluster of underlying factors that could be responsible:

Latent Tuberculosis (Genital TB): Especially in South Asian nations, this latent infection can destroy the endometrium or fallopian tubes without overt symptoms.

Endometriosis and Muted Hormonal Disturbances: Disorders such as endometriosis, insulin resistance, or thyroid disease are not necessarily detected through regular checks but are able to interfere with ovulation and implantation.

Nutritional Deficiencies and Autoimmune Conditions: Deficiencies in some vitamins and minerals, celiac disease, diabetes, or autoimmune diseases like lupus and antiphospholipid antibody syndrome (APS) may interfere with reproductive processes.

Cervical Mucus and Immunological Factors: In certain instances, cervical mucus has antibodies that destroy sperm, a condition referred to as immunological infertility.

Egg and Sperm Quality: Counts of eggs and sperm motility can be measured, but quality is more difficult to quantify. Unhealthy eggs or undetectable sperm defects might be undetectable in routine reports but affect conception.

All of this serves to explain why unexplained infertility is still such a difficult diagnosis—because the causes are usually hidden beneath the surface.

<h2>The Emotional Burden of an Invisible Diagnosis</h2>

For couples, a diagnosis of unexplained infertility is more than a medical diagnosis—it's a psychological odyssey. A lack of obvious explanation can be followed by cycles of self-blame, anxiety, and uncertainty. There is no one to draw a roadmap for treatment in this situation, as there might be for other conditions, and so patients can feel helpless.

Dr. Suchindra stresses, "This is usually the most difficult aspect for couples. With no cause found, they are left stuck. But here's what to understand: Many couples with unexplained infertility do end up conceiving naturally or with some assisted help." 

Support, counseling, and honest communication with the healthcare providers become as crucial as treatments.

<h2>Approaches That Can Improve <span rel="noindex">Chances of Conception</span></h2>

The lack of a definite cause doesn't imply there's no hope. Indeed, a combination of lifestyle changes, medical surveillance, and new reproductive technologies usually enhances the chances considerably.

<h3>1. The Importance of Time and Patience</h3>

On occasion, physicians will suggest a "watchful waiting" plan. Couples who are less than 35 years old can be told to keep trying naturally for several more months and monitor ovulation carefully. Research indicates that spontaneous conception is possible in a high percentage of situations once tension is minimized and timing is refined.

<h3>2. Lifestyle Changes That Enhance Fertility</h3>

Having a healthy weight, consuming a healthy diet, smoking cessation, reducing alcohol, reducing caffeine intake, and engaging in stress-reducing activities like yoga or mindfulness can provide a conducive environment for conception. While these measures don't "treat" infertility, they improve overall reproductive health. 

<h3>3. Medical Treatments and Assisted Reproductive Technology (ART)</h3>

When waiting and lifestyle modifications are not sufficient, physicians might prescribe treatments like:

Ovulation stimulation with medication to control or enhance egg release.

Intrauterine Insemination (IUI), wherein thawed sperm is inserted directly into the uterus when timed properly.

In Vitro Fertilization (IVF), which circumvents most natural obstacles by fertilizing eggs externally and transferring embryos.

All of them have varying success rates based on the couple's age, health, and duration of trying.

Reproductive medicine is developing fast. Genetic testing, artificial intelligence for embryo choice, and better understanding of immunological and metabolic <span>causes of infertility</span> will soon render the "unexplained" status much less frequent.

"Each year we find new layers of how the body prepares for pregnancy," Dr. Suchindra explains. "Our challenge as clinicians is to bridge that gap between what we know and what remains unknown, so couples can find clarity and hope."

Unexplained infertility can be a disquieting diagnosis, but it is not an impasse. Many couples still conceive naturally after a few months of waiting, while others succeed by adjusting their lifestyle and by using ART. What this process requires most is resilience, honest communication with the medical team, and the knowledge that reproductive science is continuously evolving.

As Dr. Suchindra stresses, "The lack of an answer today does not equate to the lack of a solution tomorrow." To couples on this journey, that message can convert doubt into potential.

fertility issues

pregnancy

unexplained infertility

causes of infertility

infertility treatment

ivf success

fertility tips

chances of conception

infertility support

Becoming a parent is usually thought of as a natural part of life, yet for many couples, the process isn't that easy. You might have taken every test, monitored every cycle, and done every doctor's recommendation—only to be informed that everything is normal. And yet, conception still doesn't occur. This infuriating and most of the time perplexing experience has a name: unexplained infertility. In contrast to conditions in which the etiology is obvious, unexplained infertility puts couples hunting for answers in reproductive medicine's gray areas. Diagnosis is often both a blessing and a reversal—relief that nothing appears "wrong," but distress that no obvious solution exists.For most couples, parenthood is a journey of anticipation, planning, and hope. But what is a couple to do when there are normal test results, no medical red flags found by doctors, and yet no pregnancy? This is the frustrating, emotionally draining experience of unexplained infertility—a condition which brings couples more questions than answers.During an interview with Dr. R. Suchindra, Senior Consultant – Reproductive Medicine, Milann Fertility Hospital, Bengaluru, he states, "Unexplained infertility is when a couple fulfills all the clinical criteria for natural conception—normal ovulation, normal sperm, patent fallopian tubes, and harmonious hormones—still does not conceive after more than one year of attempting to conceive under age 35, or six months above."This paradox, too often underemphasized in the discussion of fertility, plagues couples around the globe and is becoming a growing public health issue. Infertility itself affects approximately 10–15% of married couples in India, yet as much as 30% of those cases qualify as unexplained. And although the term may sound final, doctors point out it is really more a matter of limitations in testing than an absolute lack of causes.Why "Unexplained" Infertility Doesn't Mean "Hopeless"?The phrase "unexplained infertility" may sound daunting, but it's worth recognizing that it doesn't equal a guarantee of impossibility. Rather, it denotes the realm of reproductive science as of today. Physicians claim that the condition is undeservedly named. What appears to be unexplained now can, in the course of time, turn out to be due to minute hormonal variations, egg or sperm quality problems, or even molecular immune responses that current testing cannot possibly measure.Dr. Suchindra adds that medical technology is a large contributor: "The more sophisticated the diagnostic equipment, the fewer couples are in the unexplained category. Sometimes the cause is just concealed, not missing."This is an important point because it reinterprets unexplained infertility as an obstacle to overcome—not an impossible one.Hidden Causes Behind Unexplained InfertilityThough there is no one explanation, studies propose a cluster of underlying factors that could be responsible:Latent Tuberculosis (Genital TB): Especially in South Asian nations, this latent infection can destroy the endometrium or fallopian tubes without overt symptoms.Endometriosis and Muted Hormonal Disturbances: Disorders such as endometriosis, insulin resistance, or thyroid disease are not necessarily detected through regular checks but are able to interfere with ovulation and implantation.Nutritional Deficiencies and Autoimmune Conditions: Deficiencies in some vitamins and minerals, celiac disease, diabetes, or autoimmune diseases like lupus and antiphospholipid antibody syndrome (APS) may interfere with reproductive processes.Cervical Mucus and Immunological Factors: In certain instances, cervical mucus has antibodies that destroy sperm, a condition referred to as immunological infertility.Egg and Sperm Quality: Counts of eggs and sperm motility can be measured, but quality is more difficult to quantify. Unhealthy eggs or undetectable sperm defects might be undetectable in routine reports but affect conception.All of this serves to explain why unexplained infertility is still such a difficult diagnosis—because the causes are usually hidden beneath the surface.The Emotional Burden of an Invisible DiagnosisFor couples, a diagnosis of unexplained infertility is more than a medical diagnosis—it's a psychological odyssey. A lack of obvious explanation can be followed by cycles of self-blame, anxiety, and uncertainty. There is no one to draw a roadmap for treatment in this situation, as there might be for other conditions, and so patients can feel helpless.Dr. Suchindra stresses, "This is usually the most difficult aspect for couples. With no cause found, they are left stuck. But here's what to understand: Many couples with unexplained infertility do end up conceiving naturally or with some assisted help." Support, counseling, and honest communication with the healthcare providers become as crucial as treatments.Approaches That Can Improve Chances of ConceptionThe lack of a definite cause doesn't imply there's no hope. Indeed, a combination of lifestyle changes, medical surveillance, and new reproductive technologies usually enhances the chances considerably.1. The Importance of Time and PatienceOn occasion, physicians will suggest a "watchful waiting" plan. Couples who are less than 35 years old can be told to keep trying naturally for several more months and monitor ovulation carefully. Research indicates that spontaneous conception is possible in a high percentage of situations once tension is minimized and timing is refined.2. Lifestyle Changes That Enhance FertilityHaving a healthy weight, consuming a healthy diet, smoking cessation, reducing alcohol, reducing caffeine intake, and engaging in stress-reducing activities like yoga or mindfulness can provide a conducive environment for conception. While these measures don't "treat" infertility, they improve overall reproductive health. 3. Medical Treatments and Assisted Reproductive Technology (ART)When waiting and lifestyle modifications are not sufficient, physicians might prescribe treatments like:Ovulation stimulation with medication to control or enhance egg release.Intrauterine Insemination (IUI), wherein thawed sperm is inserted directly into the uterus when timed properly.In Vitro Fertilization (IVF), which circumvents most natural obstacles by fertilizing eggs externally and transferring embryos.All of them have varying success rates based on the couple's age, health, and duration of trying.Reproductive medicine is developing fast. Genetic testing, artificial intelligence for embryo choice, and better understanding of immunological and metabolic causes of infertility will soon render the "unexplained" status much less frequent."Each year we find new layers of how the body prepares for pregnancy," Dr. Suchindra explains. "Our challenge as clinicians is to bridge that gap between what we know and what remains unknown, so couples can find clarity and hope."Unexplained infertility can be a disquieting diagnosis, but it is not an impasse. Many couples still conceive naturally after a few months of waiting, while others succeed by adjusting their lifestyle and by using ART. What this process requires most is resilience, honest communication with the medical team, and the knowledge that reproductive science is continuously evolving.As Dr. Suchindra stresses, "The lack of an answer today does not equate to the lack of a solution tomorrow." To couples on this journey, that message can convert doubt into potential.

what is unexplained infertility? why it happens and the steps you can take to improve chances of conception

Aarushi Bhadury

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‘Birds of a feather stick together’ is often used to define people who share similar traits. It is human nature to find comfort with someone who is more similar to you in certain ways like your preference of socializing, shared hobbies as well as temperaments. Having a partner who gels with you because you both are similar can be a blessing, however could it also be a set back? You may have also heard ‘we attract people who are similar to us’ however, did you know this could also apply to what <span>mental health</span> conditions you may suffer with? 

A massive study published in the Exploratory Research and Hypothesis in Medicine, looked at the health records of over 14.8 million people and found a clear trend: people with a mental health diagnosis are more likely to marry someone who also has a similar condition. This isn't just a recent trend; it's a pattern that has been growing for decades and is seen in different cultures, from Taiwan to Nordic countries. 

<h2>Do We Attract People Similar To Ourselves? </h2>

The study, which analyzed the health records of over 14.8 million people in Taiwan, Denmark, and Sweden, found that people with a mental health diagnosis are much more likely to marry someone with a similar condition. The pattern has become more common over the last several decades. The researchers have a few ideas why this happens: 

It's possible that people who have gone through similar mental health challenges feel a special connection. They might feel more understood and accepted by a partner who knows firsthand what they're dealing with. This shared experience can build a strong bond. 

Sometimes, partners in a long-term relationship start to become more similar over time. Because they live together and face similar challenges, their behaviors and experiences can begin to match up, a process researchers call "convergence." 

<h4><span rel="noindex">Social Stigma</span> </h4>

Unfortunately, there's still a lot of social judgment around mental illness. This can make dating and finding a partner more difficult. This reality might lead people with mental health conditions to have a smaller group of potential partners, making it more likely they'll end up with someone who also has a similar background. 

<h2>Do Our Mental Health Conditions Affect Our Families? </h2>

This study also uncovered some important findings about how this trend can affect families and overall health. 

When both parents have the same mental health disorder, their children are twice as likely to develop the condition themselves. This risk is highest for conditions that are known to have a strong genetic link, such as schizophrenia, depression, and bipolar disorder. 

Mental health issues don't just affect the mind; they can also impact the body. For example, people with depression are at a 40% higher risk of developing heart and metabolic diseases. 

Previous studies have already shown that marriages where one partner has a mental health condition have a higher chance of divorce. These new findings add to that by showing that the marriage itself is often formed between two people who are already facing similar mental health challenges. 

Psychology and relationship

social stigma

physical health risks mental

partners share mental health

mental health

Depressed Or Anxious

‘Birds of a feather stick together’ is often used to define people who share similar traits. It is human nature to find comfort with someone who is more similar to you in certain ways like your preference of socializing, shared hobbies as well as temperaments. Having a partner who gels with you because you both are similar can be a blessing, however could it also be a set back? You may have also heard ‘we attract people who are similar to us’ however, did you know this could also apply to what mental health conditions you may suffer with? A massive study published in the Exploratory Research and Hypothesis in Medicine, looked at the health records of over 14.8 million people and found a clear trend: people with a mental health diagnosis are more likely to marry someone who also has a similar condition. This isn't just a recent trend; it's a pattern that has been growing for decades and is seen in different cultures, from Taiwan to Nordic countries. Do We Attract People Similar To Ourselves? The study, which analyzed the health records of over 14.8 million people in Taiwan, Denmark, and Sweden, found that people with a mental health diagnosis are much more likely to marry someone with a similar condition. The pattern has become more common over the last several decades. The researchers have a few ideas why this happens: Shared Understanding It's possible that people who have gone through similar mental health challenges feel a special connection. They might feel more understood and accepted by a partner who knows firsthand what they're dealing with. This shared experience can build a strong bond. Growing More Alike Sometimes, partners in a long-term relationship start to become more similar over time. Because they live together and face similar challenges, their behaviors and experiences can begin to match up, a process researchers call "convergence." Social Stigma Unfortunately, there's still a lot of social judgment around mental illness. This can make dating and finding a partner more difficult. This reality might lead people with mental health conditions to have a smaller group of potential partners, making it more likely they'll end up with someone who also has a similar background. Do Our Mental Health Conditions Affect Our Families? This study also uncovered some important findings about how this trend can affect families and overall health. Passing on Conditions When both parents have the same mental health disorder, their children are twice as likely to develop the condition themselves. This risk is highest for conditions that are known to have a strong genetic link, such as schizophrenia, depression, and bipolar disorder. Physical Health Risks Mental health issues don't just affect the mind; they can also impact the body. For example, people with depression are at a 40% higher risk of developing heart and metabolic diseases. Strained Relationships Previous studies have already shown that marriages where one partner has a mental health condition have a higher chance of divorce. These new findings add to that by showing that the marriage itself is often formed between two people who are already facing similar mental health challenges. 

depressed or anxious? you are more likely to marry someone who has the same disorder as you

51-Year-Old Neurologist Loses 30 Kg: Shares His Life-Changing Weight Loss Secrets

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'Stop Eating These Snacks At 6 Pm' Gastroenterologist Reveals 10 Healthy Snack Alternatives To Have Instead

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It is truly never too late to turn your life around and find a better version of yourself, and this neurologist is proof of that. Although you may have heard of many weight loss stories, where people overcame many difficulties and lost multiple kgs, it can be a much more difficult task to find that motivation yourself. 

From 100 kgs to 70 kgs, <span>Dr Sudhir Kumar</span> shared his weight loss journey on social media platform X. He shared his experience and realistic tips that helped him lose the extra pounds and take a step towards a healthier future. 

<h2>How Dr <span rel="noindex">Sudhir Kumar</span> Lost the Weight </h2>

Dr. Kumar's journey started in November 2020. At that time, he had some habits that weren't great for his health: he worked long hours (16-17 per day), got very little sleep (4-5 hours), and ate a lot of junk food and sweets. He weighed 100 kg and found it difficult to even walk 5 km. 

To start his transformation, he focused on a simple exercise: running. But he didn't jump into it all at once. He began slowly by walking 5 km, and over the next few months, he gradually increased his distance to 10 km. After that, he started jogging and then running. His main goal was to focus on the time he spent being active, not how fast he was. 

<h2>How Did Losing Weight Helped Dr Sudhir Kumar? </h2>

Later, in December 2022, he also added strength training at least three times a week to build muscle and burn more calories. These lifestyle changes led to some incredible results, both on the scale and in his overall health. 

<ul><li>He went from weighing 110 kg down to a healthy 70 kg.</li><li> He felt more awake and focused at work and had more energy throughout the day.</li><li>His resting heart rate dropped from 72 beats per minute to a much healthier 40-42 bpm, showing how much stronger his heart had become.</li><li>His blood sugar, cholesterol, and blood pressure all got better, reducing his risk for many serious health problems.</li><li> He also noticed a boost in his self-esteem and self-confidence.</li></ul>

<h2>What Are Dr Sudhir Kumar's Top <span rel="noindex">Weight Loss Tips</span>?</h2>

Dr. Kumar shared the most important lessons he learned, hoping they will inspire and guide others. 

<ul><li>The most important thing is to show up and be active every single day. Being consistent is more important than working out at a high intensity.</li><li>Run at a pace that you enjoy, not one that competes with others. Your speed will naturally get better over time as you get fitter.</li><li>Don't just stick to running. Adding other activities like strength training or cross-training will keep you from getting bored and help prevent injuries.</li><li>Exercise works best when you also change what you eat. Focus on reducing your total calories and try eating within a specific time window each day.</li><li> Getting 7-8 hours of sleep is non-negotiable. Good sleep helps your body recover, improves your mood, and gives you the energy you need for your workouts.</li><li>Dr. Kumar reminds everyone that these are just helpful tips, not strict rules. He strongly advises talking to a doctor before making any big changes to your diet or exercise routine.</li></ul>

dr sudhir kumar

sudhir kumar

Neurologist who lost 30 kgs

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It is truly never too late to turn your life around and find a better version of yourself, and this neurologist is proof of that. Although you may have heard of many weight loss stories, where people overcame many difficulties and lost multiple kgs, it can be a much more difficult task to find that motivation yourself. From 100 kgs to 70 kgs, Dr Sudhir Kumar shared his weight loss journey on social media platform X. He shared his experience and realistic tips that helped him lose the extra pounds and take a step towards a healthier future. How Dr Sudhir Kumar Lost the Weight Dr. Kumar's journey started in November 2020. At that time, he had some habits that weren't great for his health: he worked long hours (16-17 per day), got very little sleep (4-5 hours), and ate a lot of junk food and sweets. He weighed 100 kg and found it difficult to even walk 5 km. To start his transformation, he focused on a simple exercise: running. But he didn't jump into it all at once. He began slowly by walking 5 km, and over the next few months, he gradually increased his distance to 10 km. After that, he started jogging and then running. His main goal was to focus on the time he spent being active, not how fast he was. How Did Losing Weight Helped Dr Sudhir Kumar? Later, in December 2022, he also added strength training at least three times a week to build muscle and burn more calories. These lifestyle changes led to some incredible results, both on the scale and in his overall health. He went from weighing 110 kg down to a healthy 70 kg. He felt more awake and focused at work and had more energy throughout the day.His resting heart rate dropped from 72 beats per minute to a much healthier 40-42 bpm, showing how much stronger his heart had become.His blood sugar, cholesterol, and blood pressure all got better, reducing his risk for many serious health problems. He also noticed a boost in his self-esteem and self-confidence.  Sharing experiences of my #fitness journeyCould be of help to those who have planned to start theirs in 20231. My earlier self:Weighed 100 kg, could walk 5 km with great difficultyNegatives: Worked 16-17 hours/day; slept 4-5 hours; overeating, indulged in junk food and sweets pic.twitter.com/gX5aqmTgS1&mdash; Dr Sudhir Kumar MD DM (@hyderabaddoctor) January 1, 2023 ]]>What Are Dr Sudhir Kumar's Top Weight Loss Tips?Dr. Kumar shared the most important lessons he learned, hoping they will inspire and guide others. The most important thing is to show up and be active every single day. Being consistent is more important than working out at a high intensity.Run at a pace that you enjoy, not one that competes with others. Your speed will naturally get better over time as you get fitter.Don't just stick to running. Adding other activities like strength training or cross-training will keep you from getting bored and help prevent injuries.Exercise works best when you also change what you eat. Focus on reducing your total calories and try eating within a specific time window each day. Getting 7-8 hours of sleep is non-negotiable. Good sleep helps your body recover, improves your mood, and gives you the energy you need for your workouts.Dr. Kumar reminds everyone that these are just helpful tips, not strict rules. He strongly advises talking to a doctor before making any big changes to your diet or exercise routine.

51-year-old neurologist loses 30 kg: shares his life-changing weight loss secrets

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