Healthy Living Archives

March 21, 2019 By Twinkle Thakkar 8 Comments

Does Happiness Affect Our Health?

Happiness is a great feeling! Whether you choose to equate it with optimism, joy, wellbeing, personal achievement or all of the above, it goes hand-in-hand with healthier habits. People who are in good spirits tend to eat better, exercise more frequently and get better sleep than those who are not. In turn, these healthy habits engage the hormones and neurotransmitters that influence our happiness. When our mood is down, we are more likely to skip workouts, do some heavy-duty emotional overeating and have difficulty sleeping.

Beyond these rather common-sense associations, however, is an intriguing research that suggests there’s something more about happiness that makes us healthy.

Let’s understand the 10 health benefits of being happy!

1. Smile

Science suggests that when we smile, whether we are happy or not, our mood is elevated. When we smile, even if it is a fake one, muscles of our face are stretched and this muscular movement triggers the brain to release the “Happy Hormones” which makes us feel good and boosts our mood. Our smile not only makes others happy but releases our own stress as well.

2. Laughter

Laughter is said to be the best medicine. When we laugh, we exhale more air out of our lungs over longer periods and inhale more oxygen. Our blood gets purified more rapidly and we feel more refreshed and rejuvenated. We also feel more relaxed as pure blood circulates in the brain. Some people practice laughter just to reap its health benefits. No wonder we find laughter clubs in almost all parks and open spaces.

3. Happy Hormones

As per Psychoneuroimmunology, a new branch of science that studies the mind-body connection, the thoughts and emotions that we choose get instantly transformed into chemicals. These chemicals are, effectively, either self-administered injections of ‘slow poisons’ or of ‘healing medicines’ that eventually freeze into and become our physical states, i.e. Disease or Health. So let’s understand the role of the chemicals associated with Happiness.

Happy hormones generally refer to Endorphins, Serotonin, Dopamine, Oxytocin, Phenylethamine and Ghrelin. Technically, some of these are neurotransmitters and not hormones, but we shan’t bother ourselves with those scientific details here. Let’s just understand how they help us to be healthy:

Endorphins block pain. They are the body’s natural painkillers. When rigorous exercise depletes our muscles of glycogen (oxygen stores), endorphins allow us to push on. For instance, we often feel blisters only after and not during the activity
Serotonin boosts our mood and makes us more agreeable and sociable. It prevents irritability and depression
Dopamine helps us feel mentally alert. The lack of it might cause lack of attention, lack of concentration and bad moods. It motivates us to take action to achieve the exercise goals so we can experience the pleasure of the reward
Estrogen helps form serotonin and protects us from irritability and anxiety, keeping our mood steady
Progesterone helps us sleep well and prevents anxiety, irritability and mood swings

4. Immune System

Do you know a grumpy person who always seems to be getting sick? That may be no coincidence. There is a link between happiness and a stronger immune system. Happy people have a high antibody response to any vaccine which is a sign of a robust immune system. There is reduction in the size of telomeres – the protective caps of our immune cells, which causes premature aging of the immune system in stressed out people. On the contrary happiness seems to be literally working on a cellular level to strengthen our immune system.

5. Heart

Happiness predicts lower heart rate and blood pressure. There is a link between happiness and another measure of heart health: heart rate variability, which refers to the time interval between heartbeats and is associated with risk for various diseases. Happy people are less likely to develop coronary heart diseases.

6. Blood

Happy people have lower levels of a blood protein called fibrinogen, following a stressful task. This molecule makes blood “sticky” and is vital in the clotting process, but high concentrations can signal future coronary heart disease problems.

7. Aches and Pains

Unhappiness can be painful—literally. Painful and negative symptoms like muscle strain, dizziness, and heartburn and even arthritis and chronic pain seem to be lesser painful when we are happy. Mainly because we have more endorphins in our blood stream effectively acting as natural pain killers.

8. Stress

Stress is not only upsetting on a psychological level but also triggers biological changes in our hormones and blood pressure. Happiness seems to temper these effects, or at least help us recover more quickly. Happiness also seems to carry benefits when stress is inevitable. The happier we are, the lower our cortisol levels. Cortisol is a stress hormone, of which high levels are linked to conditions such as type II diabetes and hypertension. And lower heart rates are associated with good cardiovascular health.

9. Genes

Yes, Happiness can alter our genes! People with a deep sense of happiness and well-being have lower levels of inflammatory gene expression and stronger antiviral and antibody responses. This falls into the realm of epigenetics – changing the way our genes function by turning them off and on. Epigenetics doesn’t change the genetic code; it changes the readout of a single gene to create over 30,000 different proteins. When a human being encounters happiness and love, the growth genes are activated. When a human being encounters fear, the protection genes are activated. Thus, perfectly normal genes can result in cancer or death. Vice-versa, in the right happy environment, mutant genes won’t be expressed.

10. Lifespan

In the end, the ultimate health indicator might be longevity—and here, especially, happiness comes into play. As we become older, the other condition that often afflicts us is frailty, which is characterized by impaired strength, endurance, and balance and puts us at risk of disability and death. However, happier people are less likely to be frail. In essence, true happiness – the kind rooted in virtue – can help prevent disease. It keeps inflammation – which is linked to numerous illnesses in the body, including heart disease – at bay while still fighting off infection and disease.

That’s perhaps one reason why Mother Theresa lived till the age of 87 despite being around the sick and dying for so many years.

I would like to end the blog with a quote by Voltaire – “I have chosen to be happy because it is good for my health.”

Have you?

January 22, 2019 By Trupti Hingad 3 Comments

RIGHT WAY TO DRINK WATER

a gallon of water a day

Hydrate! Hydrate! Hydrate should be the slogan. The India Fit Report 2019 study indicates that overall the average water consumption has increased since 2017 from 1.5 lit to 2.17 lit in 2018.

But, the question often asked is are you drinking 8-10 glasses of water per day? Not having sufficient water has many side effects but, it is also important to be mindful of the way and “how” we drink water.

Water is chemical energy which means it is a universal solvent. Water exists in the body as plasma, cytoplasm, serum, saliva, nasal secretion, cerebrospinal fluid, urine and sweat.

Considering how essential water is to human life, here are some handy yet important tips to drink water.

It is always better to sit down and drink water rather than standing: When you stand and drink water you upset the balance of fluids in the body and this may lead to more accumulation of fluids in the joints. When you sit and drink your muscles and nervous system is much relaxed and thus you absorb it nicely. Also, kidney pace of filtration is good when you sit and drink

Avoid consuming a large volume of water at once: When you gulp too much amount of water at one go. Air is blocked from going into our lungs which can lead to heart and lung issues.

Avoid ice chilled water; drink room temperature or warm water: Ice chilled water disturbs the ongoing process of digestion and puts off the fire. Cold water decreases the blood supply to various organs of the body further leading to constipation. Drinking tepid water can help in proper digestion and metabolism that promotes weight loss, relieves bloating and pain. Whereas warm water helps to keeps fire in the stomach on leading to good digestion and also control cholesterol levels keeping arteries clean.

Keep a tab on indicators your body gives when you are thirsty: When you are dehydrated, the colour of urine changes to dark yellow, whereas clear urine is a sign of a hydrated body. Dry lips and tongue are indicators of dehydrated body

Start your day with a glass of water: Drinking water in the morning helps in flushing all the toxins in the body and cleanses your intestines. It helps to ward off many diseases.

It is good to use water stored in silver or copper vessels: As water stored in these vessels has the ability to balance all three doshas in the body and it does by positively charging the water. Copper has numerous antioxidants and anti-bacterial properties that help boost the immune system of the body. It also has anti-cancer properties. Water in the silver vessel has the power to remove free radicals from the body and gives a cooling effect in the intestines and smoothens the process of digestion.

Drinking water is not just to quench thirst. We have to remind ourselves that drinking water is a habit of replenishing and recovery process. It helps to replenish the essential salts and minerals lost when we sweat. It hydrates our muscles and tissues for proper usage. It maintains the fluid balance of our body that controls acidity levels.

So Drink slowly and drink enough!

January 21, 2019 By Anusha Subramanian 3 Comments

Why is it difficult to make a lifestyle change? – 6 tips to follow

In a user story I recently wrote, the player said, “Making a lifestyle change is easy what is difficult is the commitment to follow through with determination”.

Rightly so, it’s indeed considered a tall order and hence many give it up mid-way. Most consider it forced, rather than a positive change to bring about within themselves.

This very attitude and constant cribbing of people around me prompted me to write this piece on why is it so difficult to make a lifestyle change?

Many of us have tried it sometime or the other in our life. Some of us have succeeded while many have found it extremely taxing. Making a lifestyle change is challenging, especially when you want to transform many things at once. Lifestyle changes are a process that take time and require support and lots of patience.

Here are a few tips that you could follow from my personal experience

** Start small. After you’ve identified a realistic short-term and long-term goals, break them down further into small steps that are well defined and can be managed and measured. If your long term goal (6-8 months) is to lose 20 kilos then a good monthly goal would be to reduce about 2 kilos a month in a healthy way. Physiologically too smaller goals gives you sense that it’s achievable and keep you motivated for the long term goal. Look at healthy eating options, eat smaller meals at regular intervals and balanced meals, and replace a dessert with a healthier option, like yogurt. At the end of the month, you’ll feel successful knowing you met your goal.

** Change one behavior at a time. It is said that old habits die hard. That is because behaviors develop over the course of time and replacing then will take a while. Focus on one goal at a time. If need be, get professional help to understand what changes you need to bring about within yourself to become healthy and fit. The problem arises when you try to change things really fast.

** Have a buddy or a personal coach or trainer: It can be anyone from a friend, to a family member, a co-worker or your personal trainer who you want to walk with you in your path to a healthy lifestyle. It works well for both the buddies. Your buddy and you can go for a walk, cycle or run together and keep each other motivated and charged. You can challenge each other to create some excitement in your training and make sure that it is not boring. Having someone with whom you can share your struggles and successes makes the work easier and the mission less intimidating.

** Make a plan that you will stick to. You have to plan in such a way that it will be your guide on this journey of change. Think out of the box and have things in your plan which you have never done before like an adventure or going for sport climbing (artificial wall climbing). But, don’t go haywire and be specific. Time manage well. Detail the time of day when you want to exercise, how long you want to exercise or when you can take walks and how long you’ll walk. Maintain a dairy in which all of these task are jotted down and ask yourself if these activities and goals are realistic for you. If not then start with baby steps.

** Have support around you: Having people around you to support you while you are on your journey towards health will help you to not slack. Don’t feel shy to ask for support wherever and whenever needed if you feel you are unable to meet your goals on your own.

Making the changes that you want takes time and commitment, but you can do it. Just remember that no one is perfect. You will have occasional lapses. Be kind to yourself. When you eat a brownie or skip the gym, don’t give up. Minor bumps on the road to your goals are normal and okay. Resolve to recover and get back on track.

** Self -Motivation: All the above points will help you in your journey to change your lifestyle but, the biggest factor of all and one of the most important factor is being self-motivated. No matter how many buddies you have, no matter what support your dear and near ones will give, no matter how good a plan you make yourself …but none of this will be effective till the time you are self-motivated and want to make the change.

Do it for yourself, do it on your own and feel good at the end of it all. Remember it is not about proving to anyone but yourself.

January 18, 2019 By Richa Athavale 4 Comments

Why should you have an evening snack?

appetizer-eve snack (2)

One of my cherished childhood memories with food is the evening snack! On the way back home from school, I used to think about what would be today’s snack? I remember relishing traditional options like Poha, Upma, Thalipeeth, Uttappa sometimes a healthier version just a mix fruits with sprouts, roasted corn cob, boiled groundnuts etc.

While we are all aware of the fact that breakfast is the most important meal of the day, the evening snack is equally important. We often take good efforts to have a healthy, sumptuous breakfast but, more often than not look over the evening snacks. The well-known saying is “Breakfast like a King, Lunch like a Prince, and Dine like a Pauper”. But, how is one supposed to eat like a pauper if feeling very hungry at dinner time? The answer is – we should naturally feel less hungry at the dinner time. And for that, we must have a small meal 2-4 hour before dinner. It is completely ok if you do not feel that hungry for dinner after having evening snacks. In fact, that is the main purpose of it. You can cut down on the dinner portion size.

My common observation with my players has been that most have a long meal gap between lunch & dinner. It is as good as 7-8 hours. Having frequent meals is extremely crucial when it comes to maintaining weight. It has a series of health benefits. Yet evening times slips out of our hand because of some or the other reason.

Reasons for skipping evening snacks:

Lack of time
Lack of Appetite
Not habitual
Unaware of its importance
Running out of options

Out of this only, the 2nd point is valid. If you really do not feel hungry by evening time, you may skip it. But otherwise, we must have it on a regular basis. It is better to keep fix timing for it. This can be 3 to 4 hours post lunch.

SONY DSC

Reasons for having evening snacks:

Lowers a gap between Lunch & Dinner
Helps sustain till dinner time
Controls acidity, bloating and other digestive problems
Keeps blood sugar level maintained
Keeps energetic for 2^nd half of the day
Helps controlling portion size in lunch
Helps in having lighter in dinner
Keeps BMR high
Mentally relaxes at the end of your work
Provides required nutrients if exercise is in the evening

If your exercise session is in the evening; it becomes mandatory to have your evening snacks. As it is your pre workout meal. Working on an empty stomach will not give desired results. The next question could be what to eat at this time? The choice of food is equally important.

It can be similar to your breakfast options: Poha, Upma, Idli, Dosa, Uttapam, Vegetable or egg/ chicken sandwich, Whole wheat roll or Frankie, Sukha Bhel, boiled sprouts etc.

Not that hungry? The try a mixture of fruits, dry fruits, nuts, roasted peanuts, corn cob, sprouts, boiled eggs etc.

Check out more around this topic:

https://goqii.com/blog/healthy-office-time-snacks/

goqii.com/blog/snacking-options-to-carry/

goqii.com/blog/tag/quick-and-healthy-snack-recipes/

So what are you waiting for? Try it & see how different you feel.

P.S. This is a prequel of my blog Why dinner should be the lightest meal of the day?

https://goqii.com/blog/why-dinner-should-be-the-lightest-meal-of-the-day/