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Avoid Stress: Lead a healthy and happy life!

Stress

Do you forever feel your shoulders are burdened with too many responsibilities? Do you feel endless demands towing at you from all directions? Do you feel your life is spinning out of control? It’s easy to feel stressed. But, regardless of your circumstances, only you can bring about a balance from within you and not form your surroundings?     

Given the fast-paced lifestyle that all of us lead, we get hassled and irritated by the most inconsequential incidents that automatically lead the stress levels to go up. Come to think of it, there is no dearth for reasons for our stress levels to go up. But, does anyone really know how harmful stress is to our health?

Before understanding how harmful it is let’s first understand what is stress?

Stress is a normal part of life. It’s related to many events that happen to you and around you — and many things that you do yourself — put stress on your body. You can experience stress from your environment, your body, and your thoughts. It is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses.

The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert and overwhelmed. And, stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds.

High levels of stress can cause biological imbalances in our body. Cortisol Hormone is the hormone that puts the body under stress. Cortisol is produced by the adrenal glands when an individual is under stress and affects one’s health in a negative manner. The most crucial effect is of one’s immune system and weight.

Stress also leads to excessive mood swings which can be categorized as Worry, Tension, Tiredness, Fright, Happiness, Depression, Anxiety and Anger all of which takes a toll on one’s health.

When stress overpowers, the body is flooded with chemicals that prepare to “fight or flight.” The Stress responses could be lifesaving at the time of emergency situation where our body needs to act quickly; it wears your body down when constantly activated by the stress of everyday life. Relaxation or meditation puts a break on this heightened state of readiness and brings your body and mind back into a calmer state.

Stress management can be a powerful tool for wellness and healthy living. Here are a few tips to de-stress yourself

1. Meditation

2. Deep Breathing

3. Be Alert

4. Relaxation

5. Laugh Out Loud

6. Listening to soft music

7. Strolling in the park

8. Chasing your hobbies

Apart from above options, try keeping a diary over a few weeks and list the time, places, and people that aggravate your stress levels. Once you are aware of your typical or regular stressors, you can always work on avoiding those.

Follow these options and life will automatically turn beautiful!

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The connection between Sleep and Liver!

Improve sleep and sleep qualitySleep can never be categorised as a boring topic to discuss. 8 out of 10 people love to sleep at any time of the day. For some sleeping is one of the best relaxation techniques.

An old adage says ‘Early to bed, Early to rise, Make a man healthy, wealthy and wise’. How true is this phrase? Is it alright to sleep late and wake up late?

In this digital world the bedtime for most people has changed drastically. Mobile phones, laptop, work pressure, deadlines and online markets have captured most of the sleep time leading to sleep issues for most. I have many clients who have everything in life but not good sleep.

We all know good sleep is very necessary for good health and to live long years. Lack of sleep or sleeping late can reduce your cognitive power, ages your skin faster, leads to weight gain, increased risk of death and also impairs judgment and decision making ability.

While sleep requirements vary from person to person, most adults require about 7-8 hours of sleep. Children and teens need even more. But, yes the quality of sleep is more important than quantity of sleep.

We have an amazing biological clock given by nature inside our body. Various functions occur in our body when we are sleeping. The most important function is detoxification which happens during our sleep hours.

So ideally between 11 pm to 3 am most of our blood circulation concentrates in our liver. The liver gets larger when filled with more blood. This is the time when liver undergoes detoxification process. But, if you cannot sleep during this hour, the liver cannot perform its function smoothly.

Later you sleep lesser the body detoxifies and keeps accumulating toxins in the body leading to weight gain, ageing, greying hair, belly fat, low immunity, multiple organ disorders and impure blood too.

Have you ever noticed when you go to bed very late you end up feeling tired and lazy the next day? Why does this happen?

In yoga practice, it is advised to wake up as early as 4 am and 5 am and exercise. Why is that?

Because between 3-5 am, most of the blood circulation is concentrated in the lungs. Breathing fresh air and exercise during this time is good. As per yoga, this is called Brahma Muhurat. During this time, the air is fresh, the mind is calm and stable and there is very less pollution.

Between 5-7 am most of the blood circulation concentrates in the large intestine. This is the right time to Poop. Pass out all unwanted toxins from the body, preparing the body to absorb good nutrients during the rest of the day.

From 7-9 am most of the blood circulation concentrates in the stomach. This is a good time to have breakfast and digest food well. Having healthy breakfast is a great way to start the day.

Have you ever noticed the daily routine of our grandparents? No matter what happens they sleep early and wake up early and carry out their routine work. This is the only reason they are so fresh, energetic and healthier even in the old age as they have followed their biological clock.

If you go against nature, things will turn out bad!

Some helpful tips to support your liver and get a good night sleep.

  1. Drinking lemon water in the morning
  2. Choose cruciferous veggies in the day for their liver supporting properties
  3. Try to express emotions in the best way rather than suppressing it as the liver is somewhere connected to your emotions too
  4. Have a light dinner and keep a gap of 2 hours before bed
  5. Turn off the phone, laptop, Ipad for one hour before bedtime. Use this time as ME time by reading books, meditation, reflection and yes chatting with family members
  6. Avoid stimulants like caffeine and sugar post 5 pm
  7. Practice yoga
  8. Have warm milk at bedtime to get good sleep as it enhances the production of sleep hormone.

In the symphony of health, the link between quality sleep and a thriving liver is undeniable. A commitment to early, restful nights not only enhances detoxification but also rejuvenates our vitality. Embrace the magic of a good night’s sleep for a healthier, more vibrant you. For personalised guidance on optimizing your sleep and liver health, connect with our experts through GOQii’s Personalised Health Coaching here.

#BeTheForce 

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Healing power of herbs and spices – Part 2

spice_palette1 copy

I hope you found the first part of the blog interesting enough for you to come back and read Part 2. Herbs and spices have always been used by our ancestors and grandmothers as home remedies. They have found cure for any ailment purely through herbs and spices. Today, slowly and steadily we are getting back to our roots. This is one of the reasons why I got down to researching on herbs and spices. In this Part two we will talk of herbs and spices such as Mint, Himalayan Salts, Parsley, Paprika to name a few…

    1. Dill: Dill has much more to offer than just serving the ornamental purpose in the gardens. Due to its anti-bacterial nature, helps in killing harmful intestinal bacteria, E.coli. The seeds also contain substantial amounts of calcium, and regular intake of dill seeds may help to boost bone strength. One outstanding use of dill is in treating hiccups. Hiccups occur for various reasons, but most likely, they occur due to trapped gas and repeated upward movement of gases through the food pipe. It can also be caused due to certain allergies, hypersensitivity, hyperactivity and nervous malfunctioning. Dill helps the expulsion of gases and also reduces gas formation at the same time it helps to calm down hiccups due to allergies, hyperactivity, or nervous disorders.
    2. Fennel Seeds : It’s most popularly used as a breath freshener but has many health benefits attached to it. They are highly beneficial in relieving digestive problems such as indigestion, bloating, flatulence, constipation, colic, intestinal gas, heartburn, and even irritable bowel. Also, Fennel is excellent for combating obesity as it suppresses the appetite and creates a feeling of fullness. Phytoestrogens present in fennel seeds helps to deal premenstrual syndrome, menstrual pain and menopausal disorders. Apart from these, fennel is traditionally used as a galactagogue to promote lactation in nursing mothers.
    3. Himalayan Salt : Gorgeous pink colored salt is much more beneficial over regular table salt. These light pink crystals are full of minerals. In fact, they come packed with over 80 minerals and elements that have shown to create an electrolyte balance within your body, strengthen bones, lower blood pressure, prevent muscle cramping, and improve circulation. On the other hand common table salts are stripped of any extra minerals. Adding to other crucial benefit, Himalayan salt is also lower in sodium than regular table salt which is one of the deadly nutrients when it comes to heart disease.
    4. Mint: Mint, the well known mouth and breath freshener, is an herb that has been used for hundreds of years for its remarkable medicinal properties. The menthol present in it activates digestive system, helps to calm stomach cramps, beat acidity and flatulence. Mint has a very strong smell that has ability to open up nasal passages and airways to allow relaxed breathing. It is also an expectorant and helps the expulsion of phlegm. Its anti-bacterial and anti-inflammatory properties help relieve inflammation along the respiratory tract. Since mint leaves purify the blood and have an anti-spasmodic effect on the soothe muscles of our body, it is a great remedy to relieve the pain of menstrual cramps.
    5. Mustard Seeds: Mustard seeds have been valued for their therapeutic effects in curing cold and sinus It is a wonderful decongestant and expectorant which helps in clearing the mucus in the air passages. A decoction made with mustard seeds helps in cleansing the body especially in the poisoning caused by narcotics and excess intake of alcohol.
    6. Nutmeg: It has been considered to be a useful medicine in a number of Asian societies. It induces the secretion of various gastric and intestinal juices that ease the digestive process. The fiber content of nutmeg can bulk up the bowel movement; it reduces the frequency and discomfort of constipation and other intestinal issues. Since olden days, nutmeg has been recommended as a home remedy for sleeplessness and insomnia. A pinch of nutmeg in warm milk before sleeping always seemed to help in better sleep quality. Nutmeg has a high content of magnesium which stimulates the release of serotonin and hormone responsible for relaxation. This serotonin is changed to melatonin in the brain, which is a sleep inducer.
    7. Oregano: This warm aromatic herb boasts several medicinal qualities. This marvelous herb is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and helps control heart rate and blood pressure caused by high sodium. Magnesium and calcium are important minerals for bone metabolism. Oregano also being a rich source of dietary fiber helps to control blood cholesterol levels. The major components of oregano, carvacrol and thymol, are wonderfully anti-viral, anti-bacterial, anti-parasitic, and anti-fungal. Presence of powerful antioxidants in this herb makes it great for immune system. Also, Consuming 2 tsp of oregano daily during menses reduces cramps this is because carvacrol and thymol present in the herb relaxes uterine muscles and prevents painful contractions.
    8. Parsley: Most people are familiar with parsley as a food garnish and often discard the herb used for decoration without realizing the health benefits. Myricetin, a flavonol found in parsley and other plants, has been shown to have chemopreventive effects on skin cancer. A natural chemical found in parsley (apigenin ) has been found to decrease tumor size in an aggressive form of breast cancer and will play a promising role in treating cancer in future. Parsley also acts as a natural diuretic and helps in body cleansing.
    9. Paprika: Warm and spicy flavor of this herb has much more to offer apart fro imparting color to the meals. Capsanthin present in Paprika promoted increased activity of an enzyme involved in production of HDL (good) cholesterol. The presence of capsaicin has also attributed to lower blood pressure levels in the body. Vitamin B6 present in it stimulates the production of melanin, a pigment that lends hair its colour hence it’s a boon for spice lovers as it helps prevent premature greying of hair.
    10. Rosemary: This herb packs a powerful punch in the form of rosmarinic acid, carnosic acid and carnosol. It’s incredibly anti-carcinogenic, and has been found to significantly decrease levels of dangerous heterocyclic amines when cooked with meats at high temperatures. It’s also been shown to be effective in improving dermatitis, cognitive stimulant, enhancing memory and focus, protecting the liver (detoxification) and alleviating arthritis pain. The Eucalyptol present in this herb helps to loosen the chest congestion making phlegm easier to expel plus Rosemary is rich in anti-inflammatory tannin which helps to soothe a sore throat.
    11. Saffron : This is the world’s most expensive spice. Active components of Saffron i.e. crocin and safranal, helps preserve levels of dopamine, serotonin, and norepinephrine in the brain thereby helping in treating depression. Saffron may help protect against Alzheimer’s disease, anxiety, insomnia, multiple sclerosis and Parkinson’s disease. Saffron can function as an effective energy booster and can increase body’s metabolism by increasing blood circulation. Consuming a pinch of saffron with a spoonful of honey can be an effective remedy for heavy periods. It’s also known for it’s ability to beautify your skin. Wearing a saffron face mask can help clear up acne and blemishes, brighten dull skin, and give you a glow.
    12. Sage: Sage is an herb native to the Mediterranean. Sage has a long history of medicinal use for ailments ranging from mental disorders to gastrointestinal discomfort. It boosts brain function, improves memory and concentration, helps in easing alzheimer’s symptoms. Also, Sage helps prevents arteries from hardening and thereby reducing risk of heart attack. Another promising role which is heart healthy, Sage helps in maintaining the healthy lipid profile.
    13. Turmeric: Turmeric was once called a poor man’s saffron, but now we know how incredibly healing and powerful this spice truly is. Curcumin is the active compound in turmeric that is powerfully anti-inflammatory as well as rich in antioxidants. I have written a blog focusing on health benefits of turmeric, it would be worthwhile to read that, it’s accessible on http://goqii.com/blog/why-should-we-all-eat-more-turmeric
    14. Thyme: Thyme is an herb more native to Mediterranean and French cuisine. It has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. The volatile oil present in thyme are believed to increase the content of omega 3 fatty acids in brain. Thyme has decent number of flavonoids and is proven to posses’ cancer preventing properties. Thyme is also believed to relieve pain of difficult menstruation better than ibruprofen. An ounce (28g) of the herb is steeped in two cups water is consumed after straining and sweetening (optional) for optimal benefits.

Phew !! Now that was pretty exhaustive list. Isn’t it amazing that these sparingly required ingredients can have such a huge impact on our health?? Now that you know about some of these amazing key benefits, go ahead, spread the word and try out a new recipe using one of the spices above.

Be sure to comment below and letting me know what you’re going to cook up !

We hope this article helps you. 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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Meditation and it’s healing powers

meditation-pose

Meditation as we all know is one of the most ancient stress relieving and healing techniques used in India and now even in the Western world. It however has its roots buried in the centuries old science of medicine in India. Now one may think, meditation is only to sit with eyes closed and breathe, to be practiced by saints and yogis.

MEDITATION- the true meaning is to make peace with oneself mentally and physically.But, this is not easy as one may think and needs practice or even training for some period.

The term meditation refers to a variety of practices, such as techniques designed to promote relaxation and build internal energy or life force which is also PRANA in Sanskrit. This enables the individuals to develop love, compassion, patience, effortless single pointed concentration, thus enabling the person to enjoy the well being while engaging in any life activity.

In the recent times meditation is often suggested as a treatment to ease health concerns such as hypertension/ blood pressure, depression, anxiety, insomnia, fear and phobias, control emotions such as anger or hatred. Meditation has a calming effect on the body as well as mind. It directs awareness inward until pure awareness is achieved which is rightly described as “Being awake inside without being aware of anything except awareness itself”

Now one may ask how to achieve the state of awareness and peace? Here is how you can.

  • Sit comfortably wearing comfortable clothes.
  • Starting with your head working downwards feel the vibrations in your body.
  • Focus on your breath; follow the sensation of inhaling and exhaling. With each inhalation the tummy will blow out and with each exhalation the tummy will go back in.
  • Once you achieve this state, you will face thoughts, the key here is to not hold on to any thought. Instead make it a slide show, let all the thoughts come and go as if it is a photo gallery.
  • Once you are able to achieve this, you can begin with mantra repetition such as OM for 5- 6 times.

It has been proven that practicing meditation; has numerous benefits and accelerates the process of healing of many health conditions, as well as delay the ageing.

To highlight a few prominent benefits, let’s look further.

  • Increase immunity:

Relaxation appears to boost the immunity in recovering cancer patients. Progressive muscular relaxation when practiced daily has shown to reduce the risk of breast cancer and its recurrence. A study at Ohio state university has shown that practicing meditation and relaxation for a month boosted the immunity cells in the elderly giving them more resistance to viruses.

  • Emotional Balance:

As we discussed earlier, meditation helps to achieve control over emotions such as anger, hatred.

Emotional balance means to be free of ego. Though this is very difficult to achieve fully, meditation does help to lessen the outbursts due to ego. As the consciousness is cleansed of emotions and memories, one not only achieves a full freedom but also great balance in actions and words.

  • Increases Fertility:

It has been found that women are more likely to conceive when emotionally balanced and stress free. Being stress free also helps improve male fertility in many ways.

  • Relieves Digestive Ailments:

People who suffer anxiety related acidity, or other digestive complaints get great relief with regular meditation and breathing exercises.

Hence, it is widely recommended as an effective treatment.

  • Lowers Blood Pressure:

Similar to exercise meditation also helps to secrete “happiness hormones such as endorphins”, making the body less responsive to stress hormones. These effects are also seen with regular cardio exercise and blood pressure lowering medications as well.

  • Inflammation:

Stress; of all kinds’ leads to inflammation, which is widely related to heart disease, arthritis, asthma and many skin conditions. Practicing regular meditation can prevent and help in treating these conditions by reducing the stress response.

  • Calmness and Sleep:

The simple difference between the people who meditate and those who do not, is that for a meditative mind the thought occurs is witnessed, while for an ordinary mind, the thought occurs and is governed by ego. In case in both minds, an upsetting thought occurs, but for those who meditate it is just another thought which is seen, allowed to blossom, and let go, while in a non meditating mind, such thoughts can instigates a storm which rages on and on. This can lead to sleep disturbances. Hence meditation helps to improve sleep.

In short, Meditation is a way to celebrate being at peace with oneself and celebrating it with silence.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

Happy Meditating!

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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