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Minimalist Living – Why Less is More!

minimalist living

“If you don’t know what you want, you end up with a lot you don’t,” – Well, if you have read Chuck Palahniuk’s masterpiece Fight Club, you’ll be familiar with this quote. It is funny how a work of fiction can hold so much relevance in the world we live in and maybe Tyler Durden, the film’s protagonist, was right when he said, “The things you own, end up owning you.”

How many times have you browsed through an online shopping portal and thought, “Oh! I might need a new phone”, “Wow! This is on discount. I should get this,” or just bought something that you don’t really need and it just sits on a shelf till you forget about it? No one would blame you. We’re living in the peak of consumerism where everything you need and don’t need is just a finger tap away.

Does happiness really exist in a big home with perfect flooring and matching drapes? Does it exist in a fancy car, smart electronic devices, furniture, fashionable clothes, jewellery, footwear et al? What if the answer was in the opposite direction?

When it comes to living a wholesome, healthy and holistic lifestyle, anything which is in excess is bad! Be it food, exercise, thoughts and even the things we surround ourselves with. One of the best ways to achieve good mental health is to declutter and take up minimalist living.

What is Minimalism?

Minimalism, in essence, is living with less. The whole idea is to live a life based on experiences rather than worldly possessions. This includes decluttering or minimum usage of things such as furniture, clothes, accessories, etc. It is a personal change one makes to add value to their life. You can choose what is important to you and throw away things which are not.

What are the Benefits of Minimalist Living?

Minimalist Living does involve sacrificing things you think you might need. Not necessarily the best life choice for hoarders and might seem a bit unnecessary but it needs to be done! Trust me, the pros most definitely outweigh the cons!

For instance, decluttering and reducing the number of things you own helps you focus only on the important things in life. With less distractions, you can pay attention to things that require it. This does not mean you throw out things important to you. Keep the things you really need and thrown away the things you don’t.

More space and less junk will definitely help you be more productive. A clean and organized house definitely reduces a lot of stress! More so, you have a lot less financial burdens and avoid unnecessary expenses.

How Do You Do It?  

Let’s get started! Observe your home and your belongings. Make a list of things which you have not used in a year or two. There are less chances you will need it again so get rid of it.

Here, I am sharing a sample list to help you out:

  • Unused and worn out clothes, shoes, socks, etc.
  • Excess clutter in wallet
  • Unwanted receipts, bills, papers, books, manuals, etc.
  • Old electronics/ wires/ chargers/ batteries
  • Unused and expired beauty products and medication
  • Unused stationery that doesn’t work
  • Unused cleaning products
  • Broken or unused furniture
  • Damaged plastic containers
  • Kitchen gadgets and appliances you don’t use
  • Extra towel/ cushions/ scarf/ gloves
  • Junk drawer
  • Extra bags
  • Anything that you don’t know the purpose of

Remove all of it from your home. You can donate the things you don’t need to somebody who might have use for it or just resell, recycle or repurpose it.

You’re all done! Does it feel good?

Furthermore, you can also make additional changes to keep this habit going by thinking before you buy. Don’t purchase it just because you might need it in the future or because it is on sale. Buy only when you need. Regularly keep a check and see if you’re cluttering again.

In the next article, we will explore the wonderful benefits that minimalism offers and how it can help your health and life!

Stay tuned and #BeTheForce!

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5 Powerful Ways Of Meditation

powerful ways of meditationWe know that meditation is very very good for health, especially mental health. But sometimes, we get confused about what exactly to do. So here’s a guide to help you begin. Try these powerful ways of meditation to improve your health and wellbeing! 

Powerful Ways Of Meditation 

1. Concentrative Meditation
As the word suggests, you are supposed to concentrate on one point so you won’t think about other things. When thoughts are scattered, it creates no impact, but sharp attention is a powerful tool. One way to do it is to focus on your own breathing cycle. See how you inhale through the nose, how you feel inside the body and how you exhale. Another way is to focus on sounds like any word or phrase or the sound of a bell. You can also focus on a candle’s flame. Sit in front of the candle, look at the flame and close your eyes. Behold the picture of the flame in front of your mind. When the picture fades, open your eyes and repeat the process.

2. Contemplative Meditation
Instead of trying to stop thinking, contemplative meditation includes focusing on a single thought. Instead of too many different thoughts, it’s thinking about one subject and one thought with complete awareness of the thought. For this, you can contemplate any sentence from a religious scripture or contemplate objects like a flower or a tree. Think about the shape of a particular flower.

Another way is asking a question to yourself, believing in your inner instinct and waiting for an answer to come up. The questions can be:

  • What am I looking for?
  • What is it I am resisting?
  • Knowing I will die, how should I live?
  • What is my greatest mission?
  • What do I love?
  • What do I have fear of?
  • Who am I?

3. Witness Meditation
Watch your thoughts as if it’s a movie. Let the thoughts come, simply observe them, but do not react or try to reject. Be neutral. This is called being the witness of your thoughts. What does it do? It reduces your attachment from your thoughts. You no longer feel pain with those repetitive thoughts. This is a great technique to let go of resentment from the past.

4. Chanting Mantra
Chanting mantras repeatedly is one way of meditation. Mantra is a sanskrit word. Man means mind and Tra means release. Mantra is supposed to be a set of words which releases your mind from all it’s anxieties. It has been said that chanting mantras provides spiritual growth. But make sure you are paying attention, because that is all what we want. You can chant OM or Gayatri Mantra.

5. Movement Meditation
If you think you can’t sit at one place and focus, practice meditation through body movements. Self defense practices like Tai chi and Qigong are used as a form of meditation for a very long time. Yoga is one excellent example of movement meditation. Yoga involves being fully aware of your breathing and understanding the basic nature of self. But not only this, we can also practice meditation through simply walking or dancing. Just be attentive, pay close attention to your steps, body movements and surroundings.

Next time, when you sit to meditate, you can try something new. Keep it mind, sometimes we might get a little restless but be patient. Don’t get frustrated. Slowly get back to your point of concentration.

We hope these 5 powerful ways of meditation help you! Do leave your thoughts and experiences in the comments below. For more on meditation and yoga, check out Healthy Reads or for further guidance, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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Dealing with Menopausal Hot Flushes and Night Sweats

“A sharp sensation of heat suddenly rises to my head. I go red in my face, but after a few minutes, its gone”.

“I begin to perspire. My clothes and hair start to get drenched as though I’ve just run few kms. Suddenly, after a while, it vanishes. Then, I’m not sure when this will occur again.

The above are statements made to me by women who experienced hot flashes for a long time. It is ANNOYING and EMBARRASSING.

This is a typical problem that women face during menopause. In order to escape this awkward circumstance, a lot of women even have a tendency to quit their jobs. Let us understand this issue a little more better.

Understanding Hot Flushes

A hot flush, commonly experienced as a sudden and intense sensation of heat affecting the upper body, primarily impacts the face, neck, chest, back, and arms. This phenomenon is characterized by visible redness and can lead to heavy perspiration. In some cases, the sensation may extend throughout the entire body.

The duration of a hot flush can vary significantly, lasting from a few seconds to as long as ten minutes. The frequency of these episodes also varies widely among individuals, occurring several times within an hour, a few times daily, or even just once weekly.

Hot flushes that occur during the night are referred to as night sweats. These can significantly disrupt sleep and are often troublesome. Typically beginning at the onset of menopause, hot flushes may persist for a decade or longer, affecting each individual differently.

Understanding Hot Flushes: Causes, Triggers, and Management

What Causes a Hot Flush?
Hot flushes commonly occur during perimenopause, a phase marked by the onset of irregular menstrual cycles. This period is characterized by significant fluctuations in estrogen levels, which disrupt the brain’s temperature regulation system. As a result, the body attempts to cool down through sweating.

What Triggers a Hot Flush?
Several factors can trigger hot flushes, including dietary and environmental influences, as well as lifestyle habits. Common triggers include:

  • Spicy foods
  • Caffeine
  • Smoking
  • Alcohol consumption
  • Wearing tight clothing
  • Obesity
  • Stress
  • Exposure to warm environments or consuming warm or icy foods

Managing Hot Flushes:

It is essential to consult a healthcare provider annually for reproductive health issues. During these consultations, doctors can offer guidance on managing symptoms of perimenopause, including hot flushes. Treatment options may include hormonal therapies, which help stabilize hormone levels, or non-hormonal strategies, which can alleviate symptoms without using hormone replacement therapies.

Lifestyle Adjustments to Manage Hot Flushes Effectively

To reduce the frequency and intensity of hot flushes, consider making several key lifestyle changes:

Avoid Triggers: Steer clear of known triggers like spicy foods, caffeine, and tobacco. Opt for decaffeinated coffee, limit alcohol intake to one drink at a time, and control smoking habits to minimize occurrences.

Increase Omega-3 Intake: Omega-3 fatty acids, known for their anti-inflammatory properties, may help alleviate hot flushes. Sources include fatty fish like salmon, tuna, and mackerel, as well as vegan options such as flax seeds, chia seeds, and hemp seeds.

Incorporate Plant-Based Estrogens: Consuming foods rich in isoflavones and phytoestrogens, such as soy, tofu, chickpeas, and lentils, may help manage symptoms by mimicking estrogen.

Try Seed Cycling: This technique involves consuming specific seeds at different times of the month to balance hormone levels. For the first 14 days, eat two tablespoons of pumpkin and flax seeds, followed by two tablespoons of sesame and sunflower seeds for the next 15 days. These seeds also offer healthy fats, fiber, and nutrients.

Opt for Natural Fabrics: Wear comfortable undergarments and clothing made from natural fibers like cotton, linen, and bamboo, which are breathable. Dress in layers to easily adjust to temperature changes, and consider light, loose-fitting clothing for additional comfort.

Manage Body Temperature: Start your day with a cold shower to decrease the likelihood of hot flushes. Carry a portable or neck fan when outdoors. For night sweats, use breathable cotton bedding, cooling blankets, or cooling pillows, and keep your sleeping environment cool with air conditioning or fans.

Maintain a Healthy Weight: Address obesity by adhering to a nutritious diet and regular exercise routine. Aim for 30 minutes of mild exercise daily to help manage weight and reduce hot flush occurrences.

Practice Stress-Relief Techniques: Engage in relaxation practices such as yoga, mindfulness, and meditation. Simple deep breathing exercises can also be effective—inhale slowly through the nose, hold your hand on your belly to feel it rise, and exhale slowly through the mouth.

Consider Cognitive Behavioral Therapy (CBT): CBT can be beneficial for reducing anxiety related to hot flushes. It helps in identifying and reforming anxiety-triggering thoughts. Discuss the possibility of CBT with your therapist for tailored advice.

Implementing these strategies can significantly improve your management of hot flushes, enhancing comfort and overall quality of life.

Embracing Menopause with Confidence
Now that you have a better understanding of how to manage and mitigate hot flushes and night sweats, it’s important to remember that menopause is a natural phase of life, not a disease. With the right strategies and care, you can continue to lead a fulfilling and normal life.

We hope this article provides valuable insights for managing menopausal hot flushes and night sweats, helping you maintain a comfortable and balanced life. If you found this information useful, share your thoughts in the comments below. For personalised guidance and support, connect with our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Dealing with Bone Problems in Menopause!!

The other day one of my patients who is in her 60s fell while walking and she got a hip fracture. When I asked what the reason for your fracture was? She said it’s my old age. I asked if you would have fallen like this 30 years back, would you have got a fracture? She said No.

As we age, naturally our bones start becoming weaker. But there are certain milestones we need to be aware of. And menopause is one important milestone in women’s life.

The menopause is NOT JUST the end of your period cycle. A lot more changes happen in your body before, during and after menopause. And changes in your bones are very important because bone is NOT JUST a hard and brittle skeleton but it’s a living organ, alive with cells. Bones are constantly renewed. And during menopause women may lose bone mass rapidly for several years.

Why is Bone Health Important During Menopause?

Oestrogen hormone is crucial for bone formation. During menopause, oestrogen levels decrease, leading to rapid bone density loss and increasing the risk of osteoporosis, which weakens bones and heightens fracture risk. Bone loss begins 1-3 years before your last period, accelerating rapidly after menopause and continuing for the next 5-10 years, with an average annual bone density loss of 2%.

What to Check for Osteoporosis Risk?

Be aware of conditions that increase osteoporosis risk, aside from menopause:

  • Low Bone Mass: High risk if you had lower bone mass in your younger years.
  • Early Menopause: Increased risk if menopause occurs before age 45.
  • Lifestyle Factors: Smoking and alcohol use elevate risk.
  • Medications: Taking depression medicine or steroids adds further risk.

Steps for healthy Bone Life

  1. Seek Medical Help: Osteoporosis is often called a silent disease because it has no symptoms until a fracture occurs. Don’t wait for a fracture to find out about your bone health. Talk to your doctor about the need for osteoporosis screening. Hormone treatments can also be used to help manage bone density.
  2. Do Weight-Bearing Exercises: Exercise is crucial in preventing osteoporosis. Weight-bearing activities like walking, running, and lifting weights help strengthen bones. Start with light exercises for about 30 minutes daily and include strength training 2-3 times a week. Activities like brisk walking, cycling, swimming, and controlled dancing can be very beneficial.
  3. Eat Calcium and Vitamin D: 50-70% of your bones are made up of calcium. Vitamin D is essential for calcium absorption. Include dairy products, green leafy vegetables, almonds, fish with bones, and soy in your diet. Exposure to sunlight is the primary source of Vitamin D, but dietary sources include egg yolk, fatty fish like mackerel, salmon, tuna, and fortified foods. If necessary, consult your doctor about supplements.

Additional Tips

  • Quit Smoking: Smoking increases the risk of osteoporosis.
  • Limit Alcohol: Reducing alcohol intake can help protect your bones.
  • Reduce Caffeine: Switch to decaf drinks to minimize the impact of caffeine on bone health.
  • Maintain a Healthy Weight: Both overweight and underweight conditions can increase the risk of osteoporosis.

If you or someone you know is at risk for osteoporosis, it’s crucial to take preventive steps before a fracture affects the quality of life. By following a triangle of exercise, diet, and medical help, you can continue to enjoy activities like hiking, dancing, or playing with your grandkids. Take care of your bone health as soon as possible to avoid osteoporosis from becoming a significant issue in your life. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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