Did you know that low-impact exercise can be just as good for our health as more intense physical activities?

If you’re a student of medicine who is studying to attain a relevant qualification in the field – such as an online PhD nursing, for example – you would likely already be aware of the many advantages of gentle movement for our overall well-being.

Did you know that low-impact exercise can be just as good for our health as more intense physical activities?

If you’re a student of medicine who is studying to attain a relevant qualification in the field – such as an online PhD nursing, for example – you would likely already be aware of the many advantages of gentle movement for our overall well-being.

Let’s discuss the many health benefits of slow, low-impact exercises in further detail.

Slower-Paced Physical Activities: Examples of Low-Impact Exercises

Before we dive into the health benefits of participating in slower-paced physical activities, let’s explore some examples of low-impact exercises.

Yoga

With origins in ancient India, the modern-day practice of yoga has risen in popularity over the years. There are many different types of yoga to try, including:

• Hatha yoga – a slower and more gentle form of yoga characterized by deep breathing while holding static poses. This practice can be an excellent starting point for beginners. 
• Vinyasa yoga – incorporating fluid, dynamic, and relatively upbeat movements, this style can be more of an intense workout than other yoga practices. As such, it is best for more advanced or experienced yogis. 
• Bikram yoga – involves practicing yoga in a heated room, allowing yogis to quite literally sweat out bodily toxins while performing gentle, flowing motions. 
• Yin yoga – not for the faint of heart, yin yoga requires a yogi to hold static poses for extended periods of time. For this reason, it is particularly beneficial for restoring connective tissues and strengthening muscles.

Pilates

If you’re interested in taking up pilates, you’ll need to decide which type. For example, you can choose to partake in floor or mat pilates, which can be practiced in virtually any space – even in the comfort of your own home. Alternatively, reformer pilates requires the use of purpose-built equipment – such as reformer beds, which are box-like apparatus strung up with various ropes, weights, and pulleys. Reformer pilates is most often performed in a dedicated pilates studio. 

Tai Chi

Originating in ancient China, tai chi focuses on performing slow, flowing continuous movements in line with the breath. Are you keen to try tai chi for yourself? The ‘Body Balance’ group fitness classes often held at local gyms will usually incorporate elements of traditional tai chi, making them a great way to try it out for the first time.

Gentle Walking

Finally, let’s not discount the many health benefits of a slow, low-impact walk. The best part? A walk around the block or a local park is almost always a free-of-charge activity – unless you stop to pick up a takeaway coffee at the corner coffee store, that is. If you’re paying for a gym membership, you can enjoy many of the same health benefits as walking around the block with a gentle indoor stroll on a treadmill or cross trainer instead.

The Benefits: Reasons Why Slow, Low-Impact Exercises Are Good for Us

So, what are some of the health benefits associated with slow, low-impact exercises? Some of the advantages include:

Enhanced Heart Health

Slow, low-impact exercise improves the health of our internal organs, in particular, our heart. How? Aerobic activity – even at low to moderate paces – aerates the levels of oxygen flowing through the blood, which has benefits both for the respiratory system and for the heart.

Better Brain Health

As well as being good for our mental well-being by aiding us to release stress and increase our serotonin and dopamine production, low-impact exercise is also beneficial for the health of our brains. For older adults in particular, engaging in gentle movement can even ward off the likelihood of developing dementia.

Reduced Risk of Developing Diabetes

The risk of developing diabetes can also be minimized through low-impact physical activities. Gentle walking has been found to be particularly effective, with diabetes studies demonstrating that combining gentle exercise like walking with changes in diet can reduce the risk of diabetes development by as much as 58%.

Possible Weight Loss

Another benefit of partaking in gentle exercise regularly? You could potentially lose weight. Decreasing our body’s storage of excess weight – especially, our visceral fat – has a multitude of benefits for our health, and can see us enjoying a better quality of life.

The post The Health Benefits of Slow, Low-Impact Exercises appeared first on InnoHEALTH magazine.

This article, “Unplugging for Health: Balancing Technology Use and Wellbeing,” delves into this critical question, exploring the intersection of technology use and health. We will examine the emerging body of research that links excessive screen time with various physical and mental health issues, such as sedentary lifestyle diseases, digital eye strain, and tech-related stress and anxiety. We will discuss the concept of “digital detox” and how unplugging from technology at regular intervals can contribute to better health and improved quality of life.

As we navigate through these topics, we’ll also acknowledge the benefits and necessity of technology in the modern world, thus underscoring the importance of balance rather than complete avoidance. Importantly, we’ll provide practical strategies for achieving this balance, with insights from healthcare professionals, mental health experts, and individuals who’ve successfully managed to harmonize their technology use with a healthy lifestyle. Whether you’re a tech enthusiast, a health-conscious individual, or someone looking to improve their relationship with technology, this article aims to enlighten, educate, and empower you towards healthier technology habits.

The Impact of Technology Overload: Recognizing the Detrimental Effects of Excessive Screen Time

Technology has undoubtedly made our lives easier and more convenient. However, it comes with a price when misused or overused. Extended periods in front of screens, whether for work, school, or leisure, have been linked to a variety of physical and mental health issues. Physically, excessive screen time can lead to issues like digital eye strain, often resulting in headaches, blurred vision, and dry eyes. Prolonged sitting, often associated with extended screen use, is linked with a sedentary lifestyle and can contribute to obesity, cardiovascular diseases, and diabetes. Moreover, the constant exposure to artificial light can disrupt our sleep patterns, leading to insomnia or poor-quality sleep, which can impact overall health in the long run.

Mentally, technology overload can lead to heightened levels of stress and anxiety. The constant influx of information, the need to stay ‘connected,’ and the pressure to respond promptly can create a sense of urgency and restlessness. The fear of missing out (FOMO) can also increase anxiety levels and lead to unhealthy comparison and reduced self-esteem.

Understanding Digital Wellbeing: Finding Balance in a Hyperconnected World

Digital wellbeing refers to the optimal state of health and comfort that individuals and communities can achieve by making conscious and informed use of digital tools and platforms. It involves understanding the benefits and drawbacks of technology and finding ways to utilize it that align with personal health and wellbeing.

Digital wellbeing doesn’t necessarily mean reducing screen time but involves using technology mindfully. It’s about making conscious choices about when, where, why, and how we use digital devices. It means setting boundaries for our digital consumption, being present in our offline lives, and ensuring our digital activities don’t interfere with our physical health, mental peace, and personal relationships.

Strategies for enhancing digital wellbeing can include setting specific times for using digital devices, turning off non-essential notifications, taking regular breaks from screens, and dedicating time for offline activities such as exercise, reading, or spending time in nature.

The Importance of Unplugging: Prioritizing Offline Time for Mental and Emotional Health

Unplugging from technology, or taking a ‘digital detox,’ can be a vital part of maintaining digital wellbeing. It involves consciously setting aside time to disconnect from our digital devices, thereby providing our minds and bodies with a much-needed break.

By unplugging, we allow ourselves to engage more fully in the present moment. This can have a profound effect on our mental and emotional health. It provides an opportunity for introspection, self-reflection, and mindful living. This quiet, disconnected time can stimulate creativity, enhance mood, and reduce feelings of stress and anxiety.

Furthermore, unplugging encourages healthier social interactions. Rather than communicating through screens, we can foster more meaningful, face-to-face connections with the people around us. This can enhance our emotional health by nurturing a sense of belonging and improving our interpersonal skills.

In conclusion, while technology is an integral part of our lives, finding a balance is crucial for our overall wellbeing. Recognizing the impacts of technology overload, understanding digital wellbeing, and prioritizing unplugging are vital steps towards healthier and more balanced digital habits.

Setting Boundaries: Establishing Healthy Limits for Technology Use

Setting boundaries is an essential part of managing our relationship with technology. Without limits, it’s easy to lose track of time and find ourselves spending hours scrolling through social media, binge-watching TV shows, or responding to work emails late into the night. Over time, this can negatively impact our physical and mental health, and disrupt our work-life balance.

Establishing healthy boundaries with technology often involves creating a structured digital routine. This might include setting specific times for checking emails, using social media, or watching television, and sticking to these times as much as possible. It’s also beneficial to have designated tech-free times, such as during meals, before bed, or during family time. These boundaries can help us stay present and focused, and prevent technology from encroaching on our personal life and wellbeing.

Moreover, app and device settings can be used to set boundaries and control technology use. For instance, many smartphones have screen time or digital wellbeing settings that allow users to monitor and limit their usage of specific apps, and these can be a valuable tool for maintaining balance.

Mindful Technology Consumption: Cultivating Intentionality in Digital Interactions

Mindfulness, the practice of being present and engaged in the current moment, can be a powerful tool for managing technology use. By practicing mindful technology consumption, we can become more intentional about how, when, and why we use technology.

This could involve asking ourselves questions before we engage with technology: Do I really need to check my phone right now, or am I doing it out of habit? Is this app or website adding value to my life, or is it simply a source of distraction or stress? By being mindful, we can begin to recognize and change unhelpful patterns in our technology use.

Practicing mindfulness while using technology can also involve fully engaging with one digital task at a time, rather than trying to multitask. For example, if we’re watching a show, we focus solely on that, rather than simultaneously checking our phones or browsing the web.

The Benefits of Unplugging: Restoring Focus, Creativity, and Overall Wellbeing

Unplugging from technology, even for a short period, can have significant benefits for our health and wellbeing. By stepping away from our screens, we give our minds the opportunity to rest and reset, which can help restore focus, boost creativity, and reduce stress levels. Research has shown that regular breaks from technology can improve sleep quality, particularly if we avoid screens in the hours leading up to bedtime. This is because screens emit blue light, which can disrupt our natural sleep patterns.

Unplugging also opens up more time for other beneficial activities, such as physical exercise, hobbies, or spending time in nature, all of which can enhance our overall wellbeing. Moreover, taking time to disconnect from the digital world can improve our social relationships. By setting aside our devices, we can be fully present with others, leading to more meaningful and fulfilling interactions.

In conclusion, while technology undoubtedly has its place in modern life, maintaining a healthy balance is crucial. By setting boundaries, practicing mindful consumption, and regularly unplugging, we can reap the benefits of technology without sacrificing our health and wellbeing.

Cultivating Digital Minimalism: Simplifying and Streamlining Technology Use

Digital minimalism involves simplifying and streamlining your technology use to focus on what genuinely adds value to your life. This means consciously reducing or eliminating non-essential digital distractions, and optimizing the use of technology to align with your life goals and values.

Start by auditing your digital habits. Identify which digital activities bring you joy, fulfillment, or tangible benefits and which ones merely consume your time or cause stress. Simplify your digital environment by unsubscribing from unnecessary emails, unfollowing social media accounts that don’t bring you value, and deleting apps that you rarely use or that distract you from important tasks.

Digital Sabbaticals: Taking Extended Breaks for Renewal and Rejuvenation

A digital sabbatical is an extended break from digital devices and online activities. These breaks can last anywhere from a day to a week or even a month, depending on your needs and circumstances. During a digital sabbatical, you disengage from technology to refocus on your offline life. This could involve reconnecting with nature, immersing yourself in a hobby, or spending undistracted time with loved ones. These breaks can provide a sense of renewal and rejuvenation, helping you return to your digital life with a refreshed perspective and increased focus.

Creating Technology-Free Zones: Designating Spaces for Unplugged Activities

Designating certain spaces in your home as technology-free zones can help you balance your online and offline activities. These could be areas where you read, engage in hobbies, meditate, or share meals with your family. Creating technology-free zones can foster healthier digital habits by providing a physical reminder to disconnect. These spaces can also enhance the quality of offline activities by reducing digital distractions.

Encouraging Face-to-Face Interaction: Balancing Online and Offline Socializing

While online socializing can help us stay connected with far-flung friends and family, it’s essential to balance this with face-to-face interactions. Direct interaction fosters deeper connections and is integral to our emotional wellbeing. Ensure you allocate time in your schedule for in-person social activities, such as sharing meals, outdoor activities, or simply having a coffee chat. Remember that quality often matters more than quantity in social interactions, so focus on meaningful connections that enrich your life.

Mindful Media Consumption: Selecting and Engaging with Digital Content Intentionally

With a plethora of digital content available at our fingertips, it’s easy to consume media mindlessly. Mindful media consumption involves intentionally selecting and engaging with digital content. Rather than aimlessly browsing through feeds or channels, decide in advance what kind of content you wish to consume based on your interests, goals, or values. Be actively present while consuming media, and avoid multitasking. Consider the impact of the content on your thoughts and emotions, and adjust your consumption habits accordingly.

Nurturing Digital Wellbeing at Home: Establishing Healthy Technology Habits for the Family

Promoting digital wellbeing at home involves setting healthy technology habits for the whole family. Establish shared guidelines for technology use, such as designated tech-free times, rules for device use during meals or social activities, and screen time limits. Encourage offline activities like family game nights, outdoor activities, or hobby time. Model healthy digital habits for your children, and engage in open conversations about the benefits and challenges of technology

Digital Detox Strategies: Practical Tips for Disconnecting and Recharging

A digital detox refers to a period of time during which a person refrains from using tech devices such as smartphones, televisions, computers, tablets, and social media sites. It’s a time to reduce stress or focus on social interaction in the physical world. Here are some practical strategies to successfully unplug and recharge:

Create a Digital Schedule: To maintain a balance, create a digital schedule that includes set times for using and avoiding digital devices. Include specific technology-free times in your daily routine, such as during meals, before bedtime, or first thing in the morning.

Turn Off Notifications: One of the simplest ways to reduce your screen time is by turning off non-essential notifications. Without constant pings drawing you in, you’ll find it easier to stay disconnected.

Prioritize Physical Activity: Regular exercise is not only good for your physical health but also helps divert your attention from screens. Whether it’s a short walk, a yoga session, or a workout at the gym, make physical activity a part of your daily routine.

Designate Tech-Free Zones: Having specific areas in your home, like the bedroom or dining room, where technology use is limited can help reinforce your digital boundaries.

Use Technology to Control Technology: Ironically, there are many apps available that help control digital use. These tools track your screen time, set daily limits for specific apps, and enable you to schedule breaks.

Reconnect with Nature: Spending time outdoors can be a great way to unplug and recharge. Whether it’s going for a walk in a local park, hiking, or simply sitting in your garden, reconnecting with nature can have a calming effect and provide a refreshing contrast to screen time.

Develop Offline Hobbies: Having a hobby that doesn’t involve screens can help you take a break from technology. This could be reading, painting, playing a musical instrument, or any other activity that you enjoy.

Mindful Use of Technology: Practice mindfulness when you do use technology. Be present and intentional about your technology use. Ask yourself: “Why am I using this device? Is it truly necessary or beneficial at this moment?”

Remember, the aim of a digital detox is not to completely eliminate technology from your life but to create a healthier, more mindful relationship with it. It’s all about balance and making sure that technology serves as a helpful tool rather than a constant distraction or source of stress.

Nurturing Real-Life Connections: Fostering Meaningful Relationships Beyond Screens

As digital communication platforms continue to proliferate, it’s crucial to remember the value of real-life, faceto- face interactions. While technology can certainly help us stay connected over distances, it is not a substitute for in-person relationships, which are vital for our mental and emotional wellbeing.

To foster meaningful relationships beyond screens, make an effort to spend quality time with loved ones without digital distractions. This could involve setting aside certain times of the day or week for undisturbed family time or catching up with friends. Activities like cooking a meal together, playing board games, or going for a walk can provide opportunities for deeper connection and communication.

Another effective strategy is to use digital tools to facilitate real-world interactions. For instance, use video calling platforms to maintain close ties with distant family members and friends, but consider these calls as stepping stones to in-person meetings when feasible. Also, use social media not just to share life updates but to plan and organize real-world gatherings.

Embracing Offline Activities: Rediscovering Joy and Fulfilment in Non-Digital Pursuits

With our increasing reliance on technology for entertainment and leisure, we often forget the joy of offline activities. Rediscovering non-digital pursuits can help balance our technology use and provide fulfilling alternatives to screen time. These activities can range from outdoor pursuits like hiking, gardening, and sports, to indoor hobbies such as reading, cooking, painting, or playing a musical instrument. Engaging in these activities not only provides a respite from screens but also stimulates different parts of our brain, fostering creativity and reducing stress.

Offline activities also provide opportunities for social interaction and community engagement. Joining a local sports team, book club, or community gardening project, for example, can foster a sense of belonging and promote wellbeing.

Sustaining Digital Balance: Incorporating Mindful Technology Habits for Long-Term Wellbeing

Achieving digital balance is not a one-time effort but requires ongoing mindfulness and commitment. To sustain this balance, it’s essential to incorporate healthy technology habits into our daily routines. Start by continually reassessing your digital boundaries. As our lives change, so too might our technology needs and habits. Regularly reviewing and adjusting your digital schedule can ensure it remains realistic and beneficial.

Make mindful technology use regular practice. Before engaging with a device or platform, pause to consider your intentions. This simple act of reflection can help break automatic patterns of use and encourage more purposeful and satisfying interactions with technology. Regular digital detoxes can also be beneficial. These don’t necessarily need to be lengthy or rigid. Even short, frequent breaks from technology can help maintain balance and prevent digital burnout.

In conclusion, the endeavor to balance technology use and wellbeing, though challenging, is crucial for our overall health. It requires us to reassess our relationship with technology continually and adapt our behaviors to maintain a beneficial balance. As we forge ahead in this digital age, we must strive to use technology as a tool that enhances our lives, not as a master that controls us. Unplugging from our devices gives us the space to reconnect with ourselves, our loved ones, and the world around us. It restores our focus, boosts our creativity, and replenishes our mental energy. More importantly, it fosters deeper, more meaningful connections and enriches our experience of life’s moments.

Through strategies such as setting healthy digital boundaries, embracing offline activities, fostering reallife connections, and engaging in mindful media consumption, we can cultivate a mindful and sustainable relationship with technology. By incorporating regular digital detoxes and creating technology-free zones, we can reclaim our time and attention from the grip of the digital world. Incorporating these practices into our daily lives is not a one-time fix but an ongoing journey of conscious choices and deliberate actions. It requires commitment, flexibility, and a willingness to experiment and find what works best for each of us as individuals. It is, in essence, a personal journey of discovering a digital balance that aligns with our lifestyle, values, and wellbeing goals.

As we chart our path in this digital age, let us remember to not just live in the world but truly experience it – to not just look at our screens but look up and around, to not just exist but to live. For it is in these moments of unplugged, fully present living that we truly connect with ourselves, others, and the world, nurturing our holistic wellbeing in the process. It is in these moments that we find the balance and fulfilment that we seek.

Composed by: “Varsha, proficient as a Business Analyst, has an educational foundation in healthcare IT, acquired through a PGDHM from IIHMR Delhi. Her primary interest rests at the intersection of healthcare and technology, with a specific focus on harnessing cutting-edge tech solutions to revolutionize patient care and enhance healthcare systems. Her work areas comprise optimizing healthcare data flow and improving operational efficiency, driving enhanced patient care and system robustness.”

The post Introduction: Unplugging for Health:<br>Balancing Technology Use and Wellbeing appeared first on InnoHEALTH magazine.

Cognitive Performance, Zeitgeber Entrainment Acknowledgement, Mitochondrial Activity, Work Hour Melanopic-Circadian Alignment and Improvement in Social Behaviour: (Includes) A Prospective Study of up to 19 Office Goers: Salvation Series

An insight to the facts, research, design and specification of the office luminaires for the circadian alignment, healthy LQI- Lighting quality  index 

Abstract: The need for Healthy (Forming the parameters of Light Quality Index-LQI, Physiological Evidence based office lighting),  with smart controls. It all began with the inquisitiveness that how light as a zeitgeber influences the molecular mechanism are sensing  the environment for the time cues? How circadian is disrupted or aligned, what is the connection between immune system and light, why  there are chances of being prone to some types of cancer-with relation to light, how retina gets damaged, effects of white LED exposure  on retinal pigment epithelium, relationship of metabolism and muscular atrophy with respect to light and many of these inquisitiveness.

1. Introduction

The idea that there can be an “unambiguous technique” for  human-bio favourable lighting like tenable white without  considering the bioblue transition to the dim grey  appearanceand in the absence of other non-visible and  visible parameters is totally unrealistic, because of the non  synchronisation of the indoor skylight dynamics in  concurrence with the outdoor skylight dynamics,  tremendous variability between individuals based on their  age, genetics, environmental factors, individual physiology,  eating habits, and wake up or the sleep timings and our  behavioural aspects. The harmony of the glands is accomplished by constantly  synchronizing our body’s atoms, glands, genes, molecules,  cells hormones in alignment of time cues- the LIGHT.

2. How the project started?

When DPA moved its Mumbai office to a new location they enlisted healthy lighting Design, their in-house group of  illuminating experts, to solve the projects lighting  challenges. The new space in the Ahmedabad’s based Office  Tower is a conventional mix of open-area workstations,  private offices and conference rooms with low 11’ 5”  ceilings throughout.

The project’s lighting objectives were established “to  provide wellness, healthy, interactive, an ergonomic and  visually luminance balanced workspace,” means, “That  evenly illuminating the ceilings, walls and work surfaces,  while CS & EML levels the space and lighting should help  the occupants with the better cognitive functions,  minimizing glare and unwanted reflections.” Considering the limitations of traditional recessed & suspended fixtures, these objectives were easier said than  done. The challenge was also to create aesthetically bright  environments

Facts:

Until now we were concerned with defined lux levels,  tuneable white light, UGR, CRI and the w/soft. Now there’s  a product that offers controlled CS, CR ratio, EML, retino hypothalamic activation to trigger pineal & pituitary glands  with the designed SPD for special bio-red & bio-blue  technology in line with irradiance value to help out  physiology of the body also helping our 3-neurotransmitters,  cognitive functions brightness, uniform distribution and  exceptional energy performance.

Volume 11 Issue 4, April 2022
www.ijsr.net 
Licensed Under Creative Commons Attribution CC BY
Paper ID: SR22416151122 DOI: 10.21275/SR22416151122 807

International Journal of Science and Research (IJSR) 
ISSN: 2319-7064 
SJIF (2022): 7.942

3. Proposed Standards for Light Quality

Being tenacious and ascertaining a healthier lighting space  always requires a process of trading off some aesthetical and  volumetric aspects of the space for healthier future gains.  However, this has been a very thick proposition from an  architectural and interior point of view, especially in the  office and the residential segments.  

We need to strategies w.r.t. legislative to be proposed and  implemented regarding LQI-INDOOR LIGHT QUALITY  INDEX., as there is an exponential rise in severe neuro and  retinal disorders as well as the related illnesses. This is due  to the inappropriate forms and sources of light that are  contributing negatively to our health are: 

• Retinal damage 
• Brain fatigue 
• Stress 
• Migraine 
• Insomnia 
• EFD 
• Cancer
• Obesity 
• Age related Macular degeneration 
• Skin diseases 

3.1 How does the LQI work?

The standard of LQI can be broadly defined as the  combination of visible and non-visible parameters  (Wavelength, frequency, radiance, and irradiance, and  photons, visual and non-visual acuity) for our health and  wellbeing. The higher the LQI value, the greater the levels  of these healthy parameters inducing the physiological and  psychological benefits to the inhabitants For example, an  LQI value of 80 (out of 100) represents good healthy  lighting with respect to circadian alignment, ATP  production, serotonin levels, melatonin balance and visual  acuity as a rejuvenated space. 

The LQI can be categorised into three different zones. Each  category corresponds to a different level of health and  wellbeing concern. Each category also has a specific  features of the light as a product, components, is  deliverables in terms of efficacy, lumens, flicker ratio, THD,  Gamut values, CCT ratio, CRI, α-opic ratio EML, CS etc  along with the presence of radiance and irradiance values,  non-visible wavelength and its corresponding ranges  subjected to the physiological. The purpose of the LQI is to help people know how the  Light quality impacts their health and wellbeing. It must  NOT contribute to

1. Retinal fatigue 
2. Brain fatigue 
3. Migraine

values and limits..
It must HAVE mentioned outcomes 

• Rejuvenation 
• Circadian alignment and not the drive 
• Improvements in the cognitive skills 
• Activation of Solitrol to generate Vitamin D
• Better mitochondrial balance while having the presence  of NIR*/FIR* 

3.2 Why is LQI important?

The business of lighting has grown Multi-folds over the past  one decade and so do the technical understanding on the  same embraced with the skills with respect to creativity, but  the fundamentals of physiology in relation to light is still to  reach those numbers.  LQI is much more than just furnishing an appropriate  quantity of light like lux levels, efficacies, R values, CRI,  CCT, Macadam step etc… 

There are many psychological as well as physiological  factors that has to be covered under of lighting quality index  (LQI). Lighting quality cannot be expressed simply in  terms of photometric measures nor can there be a self explicit ways applicable formula for good quality lighting,  but surely the lighting quality as expected and desired must  be HEALTHY and not just smart or cost effective.

Volume 11 Issue 4, April 2022 
www.ijsr.net 
Licensed Under Creative Commons Attribution CC BY 
Paper ID: SR22416151122 DOI: 10.21275/SR22416151122 808 

International Journal of Science and Research (IJSR)
ISSN: 2319-7064 
SJIF (2022): 7.942

3.3 Objectives of Light Quality Index (LQI)

The DNA of our lighting industry changed with the arrival  of LEDs. Thus our parameters w.r.t. the biology has to be  restructured. The LQI primarily works on the contribution of  lighting parameters (visible and non-visible) on human (the  occupants) physiology and the psychology.  Depending upon the indoor spaces and the layouts with  respect to the topography the LQI parameters can be reset.  For instance, LQI parameters for South Pole for an indoor or  outdoor application will differ from the inhabitants of North  Pole. The study of the sets of individuals is very crucial as  the physiology of sets of human beings will differ and thus there cannot be one single yardstick to govern LQI. To make it easier to understand, the LQI can have  mentioned pathways to be formed: 

• Affects of different spectrums on human health
• By an appropriate use of lighting controls, tuneable white  light blending with biored* and bioblue* lights to induce  replica of the nonvisible and visible parameters of light  {dawn, full sunny day & dusk timelines.} 
• Combination of appropriate forms of LEDs.
• Avoiding the direct view of light sources, incorporating a  lighting design to reduce the number of lights in a  pragmatic manner. 
• Allowing the maximum parameters of Sunlight through  the glass enveloped buildings 

Need for an appropriate design for office lighting: SALVATION* series CAMA  – Girish Bhardwaj, Tashi Aggarwal

It’s the need for the hour to re think and adapt lighting  product design and the lighting consultancy which must  contribute towards the Circular economy and biodiversity,  health and wellbeing parameters rather lux or illuminance,  cost benefits or CAPEX / OPEX point of views. 

The design from SALVATION* seriesCAMA (Circadian  Alignment &Mitochondrial Algorithm) based delivers both  visual and non-visual benefits with respect to physiology,  luminance / illuminance, visual acuity for the occupants. We  have adopted the methodology towards the optimization for  efficacy, LOR, TM-30 regulations, CRI, EML, CS and need  for boosting mitochondrial activities to boost our immune  systems as well as our cell regeneration while maintain the  melatonin/ cortisol ratios. 

Algorithms are based on the astronomical clocks for  resetting of the desired SPDs and colour corrections with the  an appropriate form of BIO BLUE* and Bio RED*

Introduction to the Salvation series:

Apart from the visual perception or the acuity, it is very well  established that light is the governor of our hormones and it  is very essential to maintain the harmony amongst the  glands, hormones and the neurotransmitters. For example, our biological clock is regulated by the circadian and diurnal rhythms through the intrinsically  photosensitive retinal ganglion cells (ipRGCs) that transmit  light stimuli to the suprachiasmatic nucleus (SCN) which  governs our pituitary and pineal gland with negative  transactional feedback loop systems..

Similarly, molecules which are chromophores’, absorbs the  wavelengths emitted by the light source. There is an optical  tissue window which varies from 600 nm to 1400 nm (  infrared spectrum). The chroma force in tissues which  absorbs the light energy. These chroma force are found in  MITOCHONDRIA. MITOCHONDRIA, in these we have specific molecule  known as Cytochrome C oxidase, which is responsible to  produce energy within MITOCHONDRIA. This means  Adenosine Tri Phosphate (ATP), which is the end product of  energy correlation and is the fuel our cells need for  transporting irons for metabolism. 

As compared to the traditional lights in the name of  HCVL/HCL/Circadian drive the phenomenon of these office  lighting is different and advanced in terms of technology and  health benefits as we are focussing more on the circadian  alignment and physiological benefits* from the longer  wavelengths. SPECTRAL OPTIMIZATION FOR CAMA was utmost  essential. The Luminous efficacy w.r.t. lumens, irradiance  and joules / seconds has been given the priority along with  the EML/CS/TM-30-18 and CRI parameters. 

Salvation is a modular, adaptive & intelligent lighting tool  designed for the biological wellbeing of the humans while  meeting the visual needs of the occupants of any space.  This luminaire is designed using the proprietary technology  (patent pending) using specific wavelengths of light which  are scientifically proven to aid to photo-:bio-stimulation and  trigging cortisol, together with high quality LEDS which can  be tuned to the required colour temperature.  

The luminaire houses intelligent program embedded to tune  to the circadian requirements of the occupants of a spaces  along with triggering the photo stimulus at calculated  intervals throughout the day. High quality electronics & control ensures to meet stringent  flicker and EMF emission norms which further makes the  luminaire safe & secure for daily usage .

Light Source: Medical Grade LEDs of proprietary  wavelengths, Tenable 2700-5500K  
System Power: 70 Watts excluding standby power CRI /  GAI : >90 / > 78.9 (typical) 
Mounting: Ceiling Recessed for Grid / Gypsum / PoP type  ceiling structure  
Dimension: L: 600 X W:600 X H:125mm  
Control Gear: Electronic In-Built PF > 0.9 , THD < 10% ,  IEC Compliant for Safety , Performance, Flicker , & EMF/I  – Dimmable, Tunable via proprietary control software over

Volume 11 Issue 4, April 2022 
www.ijsr.net 
Licensed Under Creative Commons Attribution CC BY 
Paper ID: SR22416151122 DOI: 10.21275/SR22416151122 809 

International Journal of Science and Research (IJSR)
ISSN: 2319-7064 
SJIF (2022): 7.942

Study Objectives for the project as a case study to  implement the research work:

To examine the association between bio-red, bio blue,  NzER, FzIR and swift switchovers of Kelvins (2700-5500K)  during office hours. 
Methods: A total of 19 office goers who were subjected to SALVATION SERIES. From morning 9:30-10:00 AM were  subjected with blubio+4000K trigger the pituitary gland 
From 10:00 AM-1:30 PM they were subjected under bio blue+5500K 
From 2:15 PM-2:30 PM they were subjected under bio-red  (NzIR+680). 
From 2:30 PM – 4:30 PM they were subjected under bio  blue+5500K 
From 4:30PM–5:30 PM they were subjected under 3000K 

The controlled (auto and manual) ways of implementation of  bioblue* transition to the dim grey appearanceand vice  versa to trigger either the pituitary or the pineal glands  (depending upon the time of the day) in concurrence  with the tuneable white spectrum (with controlled  intensities of the light)was give utmost important along  with the task lighting and lighting during the work break sessions. In the present study as baseline and were followed up to 25  to 45 years of age. Sleep duration was categorized as ≤ 10  hours,

Introduction

Because all light sources were adjusted to provide the same  horizontal as well as vertical illumination from table till 25  inches on a vertical plane (the standard measure that lighting  designers use to illuminate indoor spaces), and because the  spectral power distributions of the chosen LED light sources  were significantly diverse, the intensity of total visible 

Light entering the eye (measured vertically at eye level with the subjects seated at the conference table) varied between  the light sources. This provided the opportunity to determine  if the melatonin which was influenced by corneal light metrics (irradiance in μW/cm2, photon irradiance in  photons/cm2/s, photopic illuminance in lux). Individual  pupil sizes and macular pigment optical density were not  measured and were not taken into account. There was a  significant correlation between light intensity by any of  these metrics and the melatonin results.

We next examined how well the most commonly used  circadian lighting calculators, the circadian stimulus (CS;  Rea and Figueiro, 2018), CIE melanopic irradiance (CIE 026S), and the closely related equivalent melanopic lux  (EML) calculator the occupants were subjected under these  conditions of variable LED light sources. 

Apart from this the presence of NIR with the controlled  ratios is utmost important for the applications like office  lighting & healthcare units. Thus its not only aligning the  circadian rhythm but also to induce the physiological  parameters though the fed form of energy available in LEDs,  all thanks to the advancement in the field of lighting which  definitely is improvising the missing LED fed frequencies  and the wavelengths which are must for humans, when  spending more than 60% of their time in their work  respective places. 

4. Analysis and implementation of the design  and the luminaires

Volume 11 Issue 4, April 2022 
www.ijsr.net 
Licensed Under Creative Commons Attribution CC BY 
Paper ID: SR22416151122 DOI: 10.21275/SR22416151122 810 

International Journal of Science and Research (IJSR) 
ISSN: 2319-7064 
SJIF (2022): 7.942

5. Final Conclusion

a) It’s not only the tuneable white spectrum which helps the  shifting gears in the levels of melatonin (or cortisol) but  it’s the process of unification in the dynamics of white  spectrum causing the appearance of the scattered blue to  grey in the sky or vice versa (With respect to the  luminance and illuminance in the entire outdoor space).

b) We do not need any validations or research on this, if  you want to experience, look up above the sky during  dawn or dusk (Be there out in the open space at least 20  minutes prior to dusk or dawn hours)… 
c) Apart from the circadian alignment in few of the  employees / occupants, the enhanced improvement in the  behaviour and marked enhancements in the cognitive  skills were also noticeable. 
d) Lighting layout and the product design played a very  vital role in biophilic design. The sense of rejuvenation  was experienced by the occupants. 
e) Finally a bold and appropriate step towards the  contribution in circular economy while providing the  lights on the rental basis. 

6. Acknowledgements from the Client

The purpose of choosing an appropriate light and its effect  for any building (indoors), is not only the involvement of  commercial or technical aspects, but it’s the series of  physiological & neurobiological factors. The evident  incremental in cognitive performance, reduced stress, better  sleep nap & over all acknowledgement of impact of time  cues. The project’s lighting design was further complicated by its  ambitions for energy performance. DPA was seeking a  physiologists & psychologists feedback with a voluntary  system for wellness & health.  

We carried out the audit and the analysis for the same with  some of the toughest assessing parameters, and adherence to  CS026 With demands for quality visual ergonomics running  up against restrictive energy codes,  

DPA’s offices were precisely the kind of space that tests the  limits of conventional lighting. “If we went with traditional  recessed lighting, I knew we would have to compromise  somewhere.”  The research on wellness, health and physiology led DPA’s  team to consider Salvation series™, a new family of  recessed and suspended luminaries. My colleagues didn’t believe that a light can be a medicine  to keep us away from many of visual and non-visual impacts  on our health and body. They thought that the light is very bright and clean was the  only solution 

“People walk into our offices now and feel that they’re in  the most appropriate, productive, stress free (limbic) &  natural environment.”  As per Mr. Abay. R. K, the Managing Director of DPA  “Salavation series was the best investment we could have  made. This is the office Luminaire we’ve been waiting for.”

Volume 11 Issue 4, April 2022 
www.ijsr.net 
Licensed Under Creative Commons Attribution CC BY 
Paper ID: SR22416151122 DOI: 10.21275/SR22416151122 811

Composed by: “Girish Bhardwaj is an Inventor, Author, Entrepreneur, Engineer, Lighting Therapist, Educationist, Lighting and Wellbeing Advisor with the experience of 25 years!”
www.girishbh.com

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The benefits of yoga are solicited by the amount of balance, body awareness, and concentration, incorporated in one’s life and further promotes healthy aging.

Holistic wellbeing strikes a balance between physical and emotional well-being. It focuses on various aspects of life. If one adopts a holistic health strategy in their life, they will notice improvements in their emotional, psychological, and spiritual well-being. After learning about the holistic health method, many have been able to overcome stress, sadness, addiction, and low self-esteem. The benefits of yoga are solicited by the amount of balance, body awareness, and concentration, incorporated in one’s life and further promotes healthy aging. The balanced mind helps us in understanding the needs of our mind and body, and also the propensity to develop a disease-free, healthy and beautiful body. A body free of disease and discomfort, both physically and emotionally.

It is a therapeutic method that frequently entails the use of a variety of complementary medicines and alternative healthcare methods. This method assumes that a person’s environment has an impact on him or her. As a result, it is preferable to choose nutritious foods over junk food or an unhealthy lifestyle over natural remedies. People want immediate results at the expense of long-term consequences. They do not live a complete and healthy lifestyle and do not benefit from the pure energy, vigour, and tone that god offers.

Researchers have proven that lifestyle decisions, whether made deliberately or unknowingly, cause illness or early mortality.

Any person’s mental attitude is influenced by what he chooses to hear or see, as well as what he wants to learn from the experience. Researchers have proven that lifestyle decisions, whether made deliberately or unknowingly, cause illness or early mortality. Consumption of excessive sugar, coffee, or embracing unfavourable mental attitudes such as anger, stress, or the use of drugs, alcohol, cigarettes, or a lack of exercise on a daily basis will degrade one’s personality in the long run.

Holistic health therapies take into account a variety of conditions and gradually but steadily enhance various levels. Holistic health is a continuous process that involves a variety of lifestyle factors such as diet, sleep, exercise, and daily routine. It assists the individual in supporting the body’s natural healing system and allowing them to begin living happily. It creates a state of equilibrium in which a person begins to accept responsibility for his or her own optimal health.

Composed by: “Javleen Girdhar has a passion for holistic health approaches that extends beyond fitness. She is an educator and trainer for dieticians and nutritionists.”

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“Fitness” is a broad term. It means something different to each person. It is infact a very personal term. In general, fitness is the ability to live a full and balanced life. It breeds self-reliance and keeps man mentally alert. Physical fitness is also essential for human beings to adjust well with their environment as their mind and body are in complete harmony.

In 1967, H.Harrison Clarke, who has significantly contributed in the field of physical education and is the author of multiple books on physical education defined fitness as “ The ability to carry out daily tasks (work and play) with vigour and alertness without undue fatigue and with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies”.

But in today’s fast-paced world where everything is INSTANT-from instant food (whether healthy or not), instant news (fake or otherwise), instant google answers (many a times creating confusion) to instant money transfer (though filled with security issues), everyone has forgotten that the beauty of life lies in focusing on “Being in the Present”.

According to my observations, there are two groups of population. One group of the population, especially the youngsters, expect instant fitness failing to understand the fact that it could turn out to be dangerous. They forget the fact that “PATIENCE IS THE KEY”. The saddest part is that with the beginning of new year and with a list of resolutions in mind, the overzealous, instant gratification selves of this group of people emerge and they do too much exercise in order to make up for the lost time. They can be called the “FITNESS FREAKS” and they develop an unhealthy obsession with staying healthy.

“It’s going to be a journey, it’s not a sprint to get in shape” -Kerri Walsh Jennings

The other group of population are those who do not want to start any type of physical exercise, at any point of time and they just keep postponing. They are known as the “SEDENTARY” population and are defined as those expanding less than 10% of their daily energy in the performance of moderate to high intensity activities. This attitude is harmful for the generation. In today’s rush, they fail to realize that health is a precious asset until it has been depleted. The start is what stops most people especially in matters related to fitness.

Start where you are, use what you have, do what you can. -Arthur Asle

Now, I leave it to the readers to decide about which group of population they belong to. There is also one last group of population about which I have not mentioned. These are the people who have already started with the fitness activities but are still left with lot’s of confusion in their minds and infact are strong believers of some common ‘myths’ as ‘facts’ associated with fitness. The purpose of my article is basically to throw some light over these myths, misconceptions and misbeliefs and to highlight some DO’S AND DON’TS about fitness in a simple, comprehensible and lucid way.

Irrespective of the type of person you are, here goes the list of some DO’S AND DON’TS about fitness for all.

DO’S

1. Always get a physical examination and consult experts: Everybody is different and every person reacts to muscle strain in a different way. So kindly consult your physician for a general health check up before you engage yourself in any kind of new exercise or fitness workouts. Never hesitate to take advice from experts (physical therapist or personal trainer). Make sure you do the exercise safely and effectively.

2. Be determined and set your goal: The best investment you can ever make is in your health. When you feel like quitting, always think about the reason for your initiation. 

3. Do it for yourself: Fitness is not about being better than someone else, it is all about being better than you used to be. Being the best version of oneself.

4. Set aside time for exercise: Put all your excuses aside and make time for exercise. One hour of workout is just 4% of your whole day. Cut the time you use for browsing through WhatsApp and social media pages or the time you use for playing some online games to make time for exercise.

5. Make it a habit: Research shows that frequent, early repetitions of certain behaviours, such as exercise, make it more likely to become something you do automatically. Once you see the results, it becomes an addiction. Fitness is more about mental than a physical challenge.

6. Take rest at regular intervals: According to the performance and well-being coach George Anderson- “For most of the people especially beginners, periods of recovery between sets or intervals allows for higher intensity, better quality movement, lower risk of injury and a greater training stimulus that is likely to lead to superior results”. Remember that “Soreness is never a sign of good workout”. Less rest never means that you are working hard. Pain always signals that something is not working properly. Overexertion signs are fatigue, muscle soreness, dehydration, exhaustion.Overexertion can cause injuries like muscle sprains, strains and tears, tendinitis, Carpal Tunnel Syndrome, Joint dislocations, herniated discs, stress fractures etc.

7. Always keep yourself hydrated: There is always the risk of dehydration especially while working out in hot, humid weather and during rigorous prolonged workouts due to excessive sweating. Severe dehydration could be dangerous as it can create electrolyte imbalances and strain the muscles.

8. Record your improvements: Always keep a track of your improvements whether physical or mental as they give a sense of pride in your accomplishments and motivate you to continue in your path towards fitness without any hindrance.

DON’TS

1. Do not get obsessed with fitness: There lies a darker reality behind the fitness fanatics. Especially with the ongoing COVID pandemic, we are exercising now more than ever. But everything in moderation is best. Everything that exceeds the bounds of moderation has an unstable foundation. These days the “fitness trackers” and devices of various brands like Apple, Samsung, Fitbit, Huawei are used ubiquitously and they have occupied almost everyone’s wrists. According to a recent report by Glasgow-based general practitioner Dr. Des Spence, all health-tracking devices were contributing to an ‘unhealthy health-obsessed generation’ (also published in British Medical Jour

2. Never start off too hard: It is always better to take small steps. A journey of a thousand miles always begins with a single step. Don’t be overwhelmed and do not binge on exercise. Slow down and start again after you feel refreshed and rejuvenated. Moderate exercise has shown to improve the immune system while excessive exercise could suppress it. According to the Centers for Disease Control and Prevention (CDC), increased workouts don’t assure health benefits. Experts say that extreme exercises may also lead to heart damage and heart rhythm disorders. One study found that repeated extreme exercises can remodel the heart, thickening the heart walls and scarring tissue. You don’t have to be extreme, just be consistent

3. Don’t just focus on weight loss: It’s quite common for the beginners to check their weight on the weighing scale after every workout and keep a track of even a gram increase or decrease in weight. Don’t make weight loss your sole marker of success. You will lose weight slowly. Target on fat loss rather than on weight loss because as you become fitter, you will gain muscle and become more toned –muscle weighs more than fat. So the process is definitely a slow one.

4. Do not starve/ Don’t binge: Make sure to give your body the right nutritious food to fuel your workouts. Women are at risk for what is known as the “female athlete triad” that includes: loss of menstruation, osteoporosis and eating disorders. These symptoms arise from a combination of overexercise and calorie restriction. Also there is an eating disorder known as “Orthorexia nervosa” that involves an unhealthy obsession with eating foods that one considers as healthy.

Lastly, I would also like to add that Fitness has no age limits. It is not limited to workout routines, equipment or machinery. You could choose your own way to be fit. Even simple house cleaning or dancing or short walking can be preferred for staying fir. Fitness can be found at your fist. Yes, clenching a smiley ball in your fist is also a way of exercising. It’s never too early or too late to work towards being the healthiest and best version of you.

I would conclude with these beautiful lines: “Train like an athlete, eat like a nutritionist, sleep like a baby, win like a champion”.

So let’s all begin our journey towards HEALTH, HOPE AND HAPPINESS………….

Composed by: “Dr. Shubha. H.V is a pathologist working as Lab head in SRL diagnostics, Fortis hospital, Rajajinagar, Bangalore.”

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Asking about if obesity is hereditary? Then, genes aren’t the most worrisome risk of obesity. An individual’s upbringing can be, the way the family raises, the daily food intake, importance placed on physical activity and how a person would take their behaviour model, are the bigger influences on likelihood of obesity than genes. Health is not valued till sickness comes, true isn’t? Obesity is not because it runs in the family!! It is because no one runs in the family!!!

In 2018, a study revealed that 170 children and young people have rotten teeth removed every day, undergoing general anaesthesia. That’s an unpleasant operation that is completely avoidable; we have got a lot of evidence to show that the main cause is excessive sugar. There are also links with type 2 diabetes, usually chronic disease seen in adults, but we are seeing more and more under the age of 25 these days.

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The findings could have a major impact on the lives of those who are affected by some neuro-logic disease, injury or limb loss. The results of this study demonstrate how communication, mobility and independence can be partially restored to those with otherwise limited control over their environment. There is also no dire need to use expensive or specialized equipment for such cases making it readily available to more such candidates.
Experts at the European Space Agency and MIT have teamed up with sanitation specialists to create the FitLoo. The high-techlavatory will screen urine for the presence of extra proteins and glucose, gathering data through sensors located inside the bowl. These will detect fluctuations in levels of these substances and presence of other markers that might be an early warning sign of cancer or diabetes. The data gathered could then be beamed on the users’ smartphone or even directly to general practitioners so that they can keep a close eye on their patients.
Smart toilets are already present in countries like Japan with a focus on greater comfort and hygiene with additional features like warm-water washing, air drying and heated seats. Companies like Toto and Matsushita have released Wi-Fi connected toilets that measure body mass index, biochemical makeup (sugar, protein), flow rate and temperature of urine.
In a similar direction of work, the scientists at Stanford University have also developed a color changing paper test that can detect diseases or spot signs of a urinary tract infection with the help of a smartphone camera.
All these works are the space of preventive healthcare and the idea is that people will connect their phone to the toilet and get information about their health. If anything is of concern, they would seek their doctor’s help for more detailed tests and retain their good health in time.
Researchers also state that by putting these sensors in public toilets would allow health officials to track and gather data on prediction of spread of diseases in communities, giving an important early warning of outbreaks.

SOURCE: www.inshorts.com

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Modern India, in spite of technological and industrial progress, is still fighting its battle against “food”, both quantitatively and qualitatively. India is one of the top five countries with respect to adult obesity, childhood obesity,and type-2 diabetes. It is predicted that by 2025, India will rank second in obesity, with the count of obese children over17 million. The irony of the situation is that India ranks first in under nourishment, constituting 40% of the world’s underweight population. Such extremes of poor health conditions are prevalent because of unhealthy food options in one stratum of society, and scarcity of food in another.

Currently wheat and rice constitute the most consumed cereals in India. Wheat cultivation dates back to Indus valley civilization, approximately 5000 years ago. In habitants of the Mohenjo-Daro period used wheat to make bread and porridge.The obsession with wheat was further instigated by the Green Revolution in the 1960s when new higher yielding varieties were introduced to cater to a rapidly growing population.

Further more,there have been reports about the origin of rice in India about 35 million years back. In India, rice is mostly consumed in the Southern region and the Northeast,where as Northern-central part is the bread basket of the country. Both these staple cereals are consumed as refined flour and polished rice;and because of their smooth appearance and taste fullness, our traditional grains like Bajra (pearl millet), Jowar(sorghum), Ragi (fingermillet) and Rajgira (amaranth)have taken a back seat. In fact, Dr.M. S. Swaminathan, Father of Green Revolution, himself called millets “orphan crops” as they used to constitute 40% of all the cultivated grains before the Green Revolution, which dropped to about half immediately after 1965.

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