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Reduce Anxiety, Sleep Sound

anxiety1

Anxiety and Fear are a part of life. You may feel anxious before you take a test or walk a dark street. This kind of anxiety is useful as it can make you more alert, careful and productive, however, it usually ends soon after you are out of the situation that caused it. But, for millions of people, the anxiety does not go away and gets worse over time. This can make one, more restless, clumsy and unproductive thereby causing dysfunction in daily activities, and ultimately begins to take over lives.

Anxiety has plagued millions around the world from time immemorial. Anxiety is defined as a feeling of excessive worry, nervousness or unease about something. In this people are always preoccupied with ‘what- if’ thinking, what if something bad, dangerous or threatening could happen, what if anything bad happens to someone I love etc.

Symptoms of Anxiety:

Physical symptoms include:

  • Muscle tension, Muscle Twitching
  • Chronic indigestion, constipation, Diarrhoea
  • Increased or heavy breathing
  • Hyperventilation/Palpitations
  • Nausea
  • Cold chills, Hot flash, Frequent urination, sudden weight loss, headaches

Emotional symptoms include:

  • Feeling of dread, feeling tense and jumpy
  • Irritability
  • Restlessness
  • Sleep problems
  • Panicky most of the time

Cognitive symptoms:

  • Poor concentration Negative thoughts and Apprehension
  • Confusion
  • Poor communication, attention and memory skills

Now let’s move on to discuss how Anxiety may cause sleep problems

Many of us toss and turn and watch the clock when we can’t sleep for a night or two. But for some, a restless night is routine.

The growing cases of sleep disorders due to anxiety are not to be ignored. Indian women outnumber men when it comes to disturbed sleep due to anxiety.

Anxiety and sleep have a bidirectional relationship, meaning high amounts of anxiety tends to disrupt sleep and disruptions in sleep tend to increase anxiety.

In case of Anxiety, it begins in anticipation of an event. When you reflect on a stressful event at night, the emotional centres of brain namely Amygdala and Insular cortex get activated. This stimulates a chain of events that raise both your adrenaline and blood sugar levels. This sudden source of energy then keeps you alert, tense and restless. Ultimately disrupting your sleep.

Sleep on other hand is an integral part of emotional regulation. A lack of it leaves your emotions unstable and in disarray. You are more prone to falling sick often, show irritability and lack of patience and discontent often.

What your Anxiety at night may look like

An individual usually experiences either racing or stagnant/fixed anxious thoughts. These thoughts build on each other or spiral around making it harder and harder to fall asleep.

Some people describe this feeling as being stuck in their head.

Due to the consistent rise in adrenaline and cortisol (stress hormone) levels more and more physical symptoms may result.

Reduce Anxiety

  1. Melt Anxiety with mindfulness meditation: Focusing on your breath and physical sensations can help you stay in the present moment. This can help you recognize what your thoughts may be, allowing them to pass without reaction or judgement.
  2. Rationalize and not Awfulize: Accept the what if thinking as a projection that connects horrifying thoughts and images to anxiety. Think that a what if disaster does not validate or guarantee a disaster, Awfulizing things real or imagined situations as horrible, Awful or terrible will only make symptoms worse
  3. The shift from passive to active perspective: Talk to yourself in a realistic self- assuring way
  4. Relax your body Relax your mind: Practice Diaphragmatic breathing these exercises are simple to learn and can have relatively quick effects. This technique involves breathing in a way that your belly expands as you breathe in and contracts as you breathe out. Psychologist Jon Carlson describes belly breathing as a technique that can send calming signals to the brain and promote a feeling of relaxation and improved attention and awareness.
  5. Imagination and Relaxation: Rolodex of anxiety thoughts can be controlled by using Guided imagery, Guided imagery serves to redirect people’s attention away from what is stressing them and towards an alternative focus, this includes only visualizing pleasant and relaxing image like on a beach or on a serene hill or whatever may soothe a person. This practice is extremely portable, as it relies on nothing but one’s imagination and concentration abilities.
  6. Exercise: Regular exercise provides an outlet for frustrations and releases mood-enhancing endorphins/hormones
  7. Play music: Soft calming music can lower blood pressure and muscle agitation, usually found symptoms in people who get anxious often
  8. Direct anxiety elsewhere: Lend a hand to relative or neighbour or volunteer in your community services. Helping others will take your mind off your own anxieties and will help you count your blessings.

Sleep More Soundly

  1. Make good sleep a priority: Block out 7 hours for a full uninterrupted sleep
  2. Maintain regularity: Try to sleep and wake up on same time daily even on weekends, this helps circadian rhythm your ‘biological clock’ to tick properly.
  3. Avoid stimulants: Say no-no to alcohol, coffee, chocolate or nicotine post sunset
  4. Keep it cool: sleep in a dark room which is slightly cold, this helps the temperature in the brain to fall and help fall asleep quicker, the cool room takes your brain and body in the right temperature direction to get good sleep.
  5. Dark- deprived society: We need darkness in the evening to allow the release of a hormone called Melatonin(sleep hormone) It helps the healthy time of our sleep. In this modern era, we are severely deprived of darkness. So try to dim lights down in your home an hour before bed. Stay away from LED screens as they emit blue light that actually puts break on melatonin and fools brain into thinking it’s still daytime, even though night time.
  6. Do not stay in bed awake: If you haven’t fallen asleep within 30 mins of getting into bed or have woken up and finding difficult to fall back asleep, the advise is to get up go to another room and in dim light just read a book, no screens, no email checking, NO FOOD. And only when you feel sleepy should you return to bed and that way your brain can actually re-learn the association between bed being a place of sleep, rather than a place to stay awake.
  7. Avoid big meals before bedtime and avoid working out 2 hours before bedtime.
  8. Try magnesium-rich foods/supplements like fish or fish oil, almonds, bananas, pumpkin seeds, warm milk, cherries, mushrooms and dark green leafy veggies in dinner. Magnesium relaxes muscles and easesanxiety1 anxiety which contributes to insomnia
  9. Chamomile magic: Try having a cup of chamomile tea 30 mints before bed chamomile is regarded as a mild tranquillizer and sleep inducer, It relaxes nerves and muscles and help fall sleep quicker.

The power of sleep has always been known to be significant but now there’s more and more evidence demonstrating just how important it is for those who experience anxiety. By using above mentioned techniques you can hope for relief from anxiety and eventually will sleep your anxiety away!

 

 

 

 

 

 

 

 

 

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Steam or Sauna- which is better for health

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After a long tiring day or a hectic week, we all deserve to relax and rejuvenate ourselves and get pampered. There is no better way to do this than by visiting a health spa/gym with a steam room and sauna? Isn’t it?

Did you know that there are health benefits to using a sauna or steam room?

But, in the Sauna vs Steam room debate—which treatment wins?

Steam bath also called as Turkish style bath provides moist heat. The temperature in a steam room may range from 100 to 120 degrees Fahrenheit, but it may feel warmer because of the high humidity.

The gentle warming of the muscles through steam treatment is increasingly found to improve your health and feeling of well-being. The steam room helps to open up airways which improve your breathing and alleviates congestion. The wet heat from the steam room thins and opens the mucous membranes in the body, which helps to relieve pressure. This helps in releasing congestion and sinus relief

For people with bronchitis and asthma, sitting in the steam room might not suit you. This could vary from person to person. If you are stressed and anxious about sitting in a steam room, you can opt for taking steam inhalation (using a bowl). The moist heat will loosen the sputum and clear the airways.

The steam room also increases metabolism and can help in weight loss. The steam room causes you to sweat, which means that your body is losing excess resulting in shedding some pounds. The sweat also helps to remove toxins and cleanses the body.

Being in the steam room can also decrease your body’s production of cortisol— the stress hormone. In fact, the simple act of sitting quietly for ten minutes provides that benefit. When the cortisol level drops, you can feel more in control, relaxed, and rejuvenated.

The pain you feel after working out is called delayed onset muscles soreness (DOMS). Moist heat works best for muscle recovery. So it’s best to take a steam bath after a good intense workout at the gym. A steam room can also be used before a workout, as it helps to loosen up the joints and increase flexibility.

Steam bath helps to boost immune system. Exposing your body to warm water stimulates leukocytes, which are cells that fight infection. Steam bath also helps to clear out any impurities from the skin which is especially good for those who have acne.

Now let’s understand what is Sauna?

The sauna uses dry heat method. In a sauna, the temperature range is about 170° to 190°F. The dry heat from a sauna soothes your nerve endings and warms and relaxes muscles, in turn relieving the tension from your body and minimizing joint pain. This is especially beneficial for those who suffer from illnesses such as arthritis, painful migraines and headaches, saunas can be used as a means of calming the body and relieving it of stress.

The heat from the sauna helps the body release endorphins, a feel-good chemical that reduces the effects of stress on the body which can relax you enough to sleep better. Sauna is better for muscle relaxation and lowering blood pressure. Sauna opens up your pores and increases blood and lymphatic circulation, which will effectively aid in softening your skin.

Sauna improves blood flow to our skin, which helps in the growth of new skin and also removes all the dead cells that were building up previously. Thus, Sauna helps you look younger. A sauna will help to eradicate blackheads to give you clearer skin.

Sauna helps in improving endurance during sports. Our body has a certain level for heat tolerance. Regular use of saunas increases the heat tolerance threshold. This leads to significant improvements in endurance, feel less fatigued and maintain energy levels during sports.

A sauna can make your hair look great. We have a special gland called the sebaceous gland on our scalp, which releases compounds that help condition and moisturize our hair. Spending some time in the sauna activates this gland, which will then release these useful compounds, thereby helping to make hair look great

So, the debate continues. Each has its own benefits.

To decide which one is better for you, you might want to ask yourself, which steam room or sauna is closest to me? Do I prefer dry heat or moist heat? Which facility am I likely to use on a regular basis?

Before you hit steam or sauna room…do consider the below precautions.

Precautions: Do make sure that you don’t stay in there too long—spending too much time in a sauna can lead to excessive thirst and too much time in a steam room can cause dizziness or even a rapid heartbeat.

It is advisable not to spend longer than 15-20 minutes inside. It is important to drink plenty of water prior, as well.

It is advisable to wear a towel and flip-flops or shower shoes when inside a steam room.

So, Get yourself relaxed, rejuvenated on this weekend in a different style.

NOTE: If you are pregnant, immune-compromised, or recovering from surgery, avoid the steam room and sauna until you get the green signal from your doctor.

 

 

 

 

 

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      SSHHH!!! Stop peeling the Fruit!

fruit peels

Fruits are an all-time favourite, decoded healthy food ever.

No matter what your routine includes- fruits are always part of fasting, illness, detox plan or regular healthy eating. Fruits are a great source of nutrition that our body uses to stay healthy. Nutrition aside, fruits are delicious and different fruits are contained within a peel.

Next time when you peel a fruit stop and think twice before you throw the peels into the bin. Did you know that peels of fruit have the most effective and active nutrients that your body needs? A huge amount of antioxidants, vitamins, and minerals are packed into the protective covering of many fruits.

The peel of a fruit may not look appealing as most of them get bruised in transit. But if you are eating only fruit you are restricting yourself to many benefits

Let me explain how fruits and veggies peels are beneficial for health.

banana-peel-1

Banana peel benefits: Wondering how you can use a banana peel?

Rub a banana peel over your teeth and it acts as a great teeth whitener. Even pimples on the face vanish after rubbing banana peel over it for few days. Banana peel has fibre which helps in better digestion. Banana peels are a rich source of potassium and contain much more soluble and insoluble fibre than the fruit inside.

mandarin-peel

The citrus fruit peels have large amounts of Vitamin A, Vitamin C, and Potassium. They make up for almost 30% of the fruits nutritional value and more so in its antioxidant properties. A lot of the peels such as that of orange and lemon are often used as zest in many foods. The protective covering of these juicy fruits often is bitter or sour tasting. This acts as a repellent to pests and insects. Its Nature’s way to ensure that the fruits are not destroyed before ripening.

Orange peels are often used to add glow and radiance to the face. Lemon peels are recommended for skin lightening and fairness.

Apple peel 1

Apple peels are known for their anti-cholesterol properties as well as reduction of diabetes, as they have pectin. It also has quercetin which is anti-inflammatory and fights brain damage and enhances memory.

watermelon peeels

Watermelon Fruit Peels and the rind has citrulline which can be converted into arginine, an essential amino acid that is beneficial for the heart and immune system.. Eating a rind might sound unappetizing, but it can be pickled (like a cucumber), or simply sautéed and seasoned. Or throw it in a blender with the watermelon flesh, and add some lime

mango peels

Mangoes and their peel contain high amounts of antioxidants. Antioxidants work to reduce damage caused by free radicals. Free radicals can affect all parts of the body including skin, eyes and even heart.

An Australian study revealed that eating mangos with their skin could promote weight loss. Eating mango peel can promote digestion and reduce constipation.

Passion-Fruit[1]

The passion fruit peel helps in improving breathing processes, controls wheezing and improves lung function. The peels also have a good amount of fibre that assists in the digestive process of our bodies, preventing constipation and helping the gut flora.

potato peels

Potato skin is packed with nutrients like iron, calcium, magnesium, vitamin B6, and vitamin C. Potassium plays a role in the electrical impulses transmitted by your nervous system and helps your muscles contract to facilitate movement.

Sweet potato skin is loaded with the significant amount of beta-carotene which converts to vitamin A during digestion. Vitamin A is essential for cell health and immune system

The dark green skin contains the majority of a cucumber’s antioxidants, insoluble fibre and potassium. The cucumber peel also holds most of its vitamin K. The next time you have a salad ask not to peel the cucumber.

Since the skin of a carrot is the same colour as what’s directly beneath it (like a tomato or a red pepper), the peel and its flesh have similar nutritional properties. However, the highest concentration of phytonutrients is found in a carrot’s skin or immediately underneath. Just rinse the carrot thoroughly rather than peeling it.

Pomegranate peel cannot be consumed just like that but when you boil it in water and gargle it …it helps to relieve a cough and sore throat

But major concern now is these fruit peels are soaked in harmful chemicals and pesticides.B ut organic fruits can be ingested to enhance the benefits of all the minerals, vitamins, flavonoids and antioxidants that are present in abundance in the peels of many fruits and veggies

As you start eating a fruit/veg available in the market… do think before you peel a fruit/veg and throw away what can be a rich source of vitamin intake for you and key to your glowing skin.

 

 

 

 

 

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Strong as a Diamond! Vajrasana  

VAJRASANA_YOGA

Ever wondered why zen masters sit on their knees? Karate and other martial arts masters also to sit in that “uncomfortable” position- the ‘vajrasana’.  Vajrasana is a kneeling pose; vajra is a Sanskrit word meaning diamond or thunderbolt. Asana means pose. This diamond pose is also called Adamantine Pose.

Usually, breathing exercises like Pranayama, Kapalabhati, and Anulon Vilom are done sitting in this position. Many masters also prefer this position for meditation.

vajrasana

This is how you do it..

 Kneel down, stretching your lower legs backwards and keeping them together. Your big toes should touch each other.

  1. Gently lower your body such that your buttocks are resting on your heels and your thighs on your calf muscles.
  2. Place your hands on your knees, and set your gaze forward with your head absolutely straight.
  3. Turn your attention to your breathing. Be fully aware of how you breathe and carefully observe as you inhale and exhale.
  4. You could close your eyes to concentrate on your breathing and to calm your mind.

As a beginner, when you assume this position, it is likely that your legs will pain. If this happens, all you need to do is undo the asana, and stretch your legs forward. You can try to stay in vajrasana for a minimum of 5 to 10 minutes and extend the time as per your comfort.

Work slowly and gradually on bettering the strength of the lower back muscles before you go deeper into the pose or increasing the duration. Once the lower back is strengthened, the strain on the breath is decreased. Also, do not push yourself more than your body can take, the benefits of the pose are minimized.

This asana is one of the few asanas which can and should be practised post a meal since it promotes proper digestion.

While this is one of the easiest and safest asanas to practice, however, keep the following in mind:

  1. Do not practice this asana if you have a knee problem or have undergone surgery in your knees recently; Or if you have intestinal ulcers, hernia, or any other problems related to the large or small intestine. If you are very keen, seek advice from your doctor/ yoga practitioner.
  2. If you are pregnant, keep your knees slightly apart to avoid putting pressure on your abdomen.
  3. If you are suffering from any spinal column ailments on the lower vertebrae, it is best to avoid this pose.

 Practice this asana because

  1. It improves digestion. It regulates blood circulation in the lower pelvic region. Sitting on your legs reduces the blood flow in the legs and increases it in the digestive area, therefore increasing the efficiency of the digestive system. Better digestion prevents GERD- Gastro-Esophageal Reflux Disease and acidity.
  2. With the regular practice of vajrasan one can get relief from constipation and flatulence.
  3. It strengthens the back and relieves patients suffering from lower back problems and sciatica.
  4. It strengthens the pelvic muscles too. It positively impacts the urinary and reproductive systems.

According to Ayurveda, one of the major nerves in the human body is also named Vajra Nadi (Nadi means nerve). Vajra Nadi is connected with the genitourinary system which is responsible for regulating sexual energy in human body. Hence practising this yoga pose for an extended duration of time may make a person control his/her sexual energy for spiritual aims.

  1. It strengthens muscles and nerves almost curing varicose pains.
  2. It helps to ease out labour pains and also reduces menstrual cramps. It is a safe asana to perform during pregnancy.
  3. This asana is one of the best ones to assume when you wish to go into a meditative state since it is an upright pose.
  4. According to Ayurvedic Sciences, there are marm points in our body. These points impact different parts of the body when we assume different positions. While sitting in vajrasana, katikatarun marm is stimulated. This impacts the spine and stomach releasing the pain in the spine and improves digestion.

Make a habit to practice this asana at least post your meals and become ‘diamond’ strong!

 

 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]