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Category: cognitive health
10 facts: Sleep wake cycle linked to cortisol π
1.Cortisol is a stress hormone released from the adrenal glands, which is ideally secreted during a fight-or-flight response. However, in todayβs world, our daily lives are filled with stressful situations, such as competition, comparisons, peer pressure at work, negative people, and relationships stress. As a result, cortisol is released not just in short bursts but remains chronically elevated. This persistent high level of cortisol keeps the body in a constant state of stress, leading to chronic inflammation, sleep problems, and various diseases.
2.Cortisol plays essential role in the body for survival. But when cortisol is elevated for a longer period of time can lead to health issues like weakened immunity, metabolic syndrome and mental health issues. The functions of cortisol are :
– Maintaining blood pressure
– Elevating blood sugar levels
– Regulating the circadian rhythm
– Facilitating the utilisation of energy from carbohydrates, proteins, and fats
– Reducing inflammation
3. Sleep-wake cycle follows a synchronised rhythm with the night and daytime. During the sleep phase, the body goes through diο¬erent stages, such as:
β’ Non-REM stage: The phase where the body and mind, being awake, slowly move to a calmer state before falling asleep. Followed by a stage where the bodyβs core temperature drops, brain waves slow down. After this, a stage emerges where the heartbeat, breathing, and brainwaves slow down, entering a deep state of relaxation.
β’ REM state: This stage occurs normally after the deep sleep phase. In this phase, people have vivid dreams, and intense dreaming appears. There is weakened muscle activity similar to temporary paralysis. This stage is important as the brain is cleaning out the buildup of waste and toxins.
4. HPA axis: The hypothalamic-pituitary-adrenal axis is responsible for the neuroendocrine regulation. Hormones like melatonin and cortisol from the HPA axis modulate the sleep-wake cycle. When there is disruption of this axis disturb the sleep cycle. Studies show that there are reciprocal interactions between sleep regulation and the HPA axis. Stressful situations like PTSD, emotional trauma, and chronic workload can lead to long-standing sleep issues like insomnia, sleep deprivation, and lack of restorative sleep, which in turn lead to disruption of the HPA axis and vice versa.
5. The HPA axis and sleep have a significant interconnection. Good quality sleep, deep sleep causes an inhibitory eο¬ect on the HPA axis, whereas hyperactivation of the HPA axis leads to overload of glucocorticoids, wakefulness, and loss of sleep. Sleep disorders related to HPA dysfunction are:
β’Insomnia is a common sleep disorder which is found to have a connection with an increase in ACTH and consistent cortisol levels and arousal of the central nervous system.
β’Obstructive sleep apnea or daytime sleepiness has been associated with elevated pro- inflammatory cytokines, IL-6 and TNF.
6. Elevated cortisol level: Studies show that sleep deprivation has a direct connection to elevated cortisol levels, long hours of wakefulness in the daytime, glucocorticoid overload, and disruption in the HPA axis. These directly aο¬ect the well-being of the individual and increase the risk of obesity and type 2 diabetes. Other symptoms of elevated cortisol levels are:
β’ Weight gain
β’ High blood pressure
β’ Weakness of bones
β’ Muscle weakness
7. Cortisol level: Normally, there is a spike of cortisol level in the morning, known as the awakening response, and it continues for about 60 minutes thereafter. Then, gradually the level-starts dropping and reaches the lowest level towards the evening/midnight. The factors which can aο¬ect the cortisol levels are:
β’ Stress
β’ Disturbed routine sleep schedule
β’ Morning light may cause the surge
β’ Cushingβs syndrome
8. Stress and cortisol level: Cortisol is a steroid hormone which is released from the adrenal glands in the bodyβs response to stress. Cortisol also releases sugar from the liver to combat stress. In addition to this, sleep and stress are also closely linked. Prolonged stress can lead to sleep disorders like acute insomnia. The types of stress when cortisol is secreted are:
β’Short-term stress
β’Long-term stress
β’Trauma, both psychological and physical.
9. Food and cortisol: Certain foods can support gut health, reduce stress and lower the cortisol level naturally:
β’ Whole grains and natural fibres – Whole grains are rich in polyphenols, which can support gut health and reduce stress and cortisol. Fibrous foods like vegetables, fruits, and berries contain both polyphenols and antioxidants that help reduce cortisol levels.
β’ Dark chocolate (70 – 80%) – Flavonoids in dark chocolate can lower the stress response and cortisol from the adrenal glands.
β’ Green tea contains polyphenols, catechins, and L-theanine, which can lower stress reactivity.
β’ Probiotics/Prebiotics are linked to healthy gut health, reduce stress and cortisols.
β’ Healthy fats in nuts, fatty fish, and seeds rich in omega3-fatty acids reduce stress and support mental health.
β’ Water – Consuming water throughout the day prevents dehydration and controls the cortisol level.
10. Natural habits that can keep the cortisol level under control:
β’ Good sleep routine – Firstly, keep away from cell phone or any kind of distraction at least 1 hour before bedtime, avoiding alcohol, caο¬eine intake and nicotine 5-6 hours before bedtime, maintain a bedtime schedule; going to bed and waking up the same time every day is important for sleep hygiene.
β’ Daily routine exercise, nature bathing, walking or any kind of physical activity.
β’ Practise deep breathing techniques like Pranayama, mindfulness breathing, Meditation, yoga, tai-chi.
β’ Maintaining your mental health by managing your personal relationships, staying away from negative people and a negative environment, cultivating hobbies, laughing, and listening to music.
β’ Spirituality – believing in spiritual faith, attending spiritual workshops, meditation, community spirit, kindness /charity /voluntary works, helps maintain cortisol levels.
Thanks for reading.
Peace and love π
10 facts: Why is self-awareness an ultimate goal?
1. Self-awareness is quite a commonly used term for mental health and well-being. While it has been discussed frequently, many people lack its actual understanding. Our everyday life is often caught up in autopilot mode, so our quality of awareness is very low. Our thoughts, emotions, reactions, habits, routines and impulses of day-to-day life are all on autopilot, so that instead of being aware of them, they keep us in control every day. So, it is important to understand Self- awareness and learn this ability of self-observation to improve our quality of awareness.
2. Many times in real life, we have gone through similar experiences, similar kinds of failures, attract similar people, have similar reactions, similar impulses, similar emotional meltdowns; the reason is not the outside world, but it is our inability to understand ourselves and our unwillingness to change. Most of the time, we are not self-aware of our emotional state, lack understanding of our strengths and weaknesses, so we end up in similar situations and experiences. As an individual, it is important to learn self-assessment, introspection and the ability to recognise our thoughts, feelings, emotions and actions.
3. Self-awareness is a psychological skill of knowledge and understanding about oneβs own emotional state. Itβs about self-observation, self-assessment of oneβs emotions, thoughts, feelings, reactions and actions. Itβs a capability of recognising oneβs own reactions, actions, and behaviour in interacting with the outside environment and other people. Self-awareness helps in identifying tendencies, understanding emotional states, strengths, weaknesses, limitations and personal goals. Itβs a lifelong learning ability to develop confidence and optimism in this dynamic world.
4. Self-awareness can be beneficial in several ways:
β’ Helps in building self-esteem, self-control, creativity, and skills
β’ Benefits include self-acceptance, emotional growth, and self-development.
β’ Aids in decision-making.
β’ Understanding strengths, weaknesses, and limitations.
β’ Accurate self-reports.
5. For several decades, thousands of research studies have been carried out to understand the interconnectedness between self-awareness and important key attitudes of human behaviour like habits, feelings, emotions, happiness, stress parameters, empathy and job satisfaction. Broadly, two types of self-awareness studies are recorded as :
β’ Internal self-awareness: Itβs the ability to observe and monitor our inner world, while some label it as a state of self-consciousness temporarily. It is found to be associated more with relationships and job satisfaction as we try to fit ourselves with our personal control and social control.
β’ External self-awareness: Some state it as the diο¬erence between how we see ourselves and how others perceive us. Studies show that people who understand how others see them can be more empathetic and understanding of othersβ perspectives.
6. Extensive research has identified five layers of self-awareness:
β’ Physical: Awareness of your physical body as shape, size, gender, race, ethnicity and five senses.
β’ Energetic: The breath and energy levels, which include the life forces that help you to move, think, create and take action.
β’ Mental: The thoughts, feelings, emotions that help you to react and take actions for yourself, others and life.
β’ The Witness: When you learn to become your witness and become aware of the diο¬erent layers of self-awareness without being judgmental. This is an essential part of the path of learning self- awareness because you can bring about changes, a better understanding of your flaws, unhelpful patterns of beliefs, and habits that need to change.
β’ Bliss: Deep connection with a Higher Self, the Truth. A spiritual interconnectedness with the Divine.
7. The skill of knowing yourself is the biggest deal. If we actively start employing this art of self- awareness, we see ourselves as in a mirror, no hidden veil, just inside out, the reality as it is. Then,we start to find acceptance within ourselves, develop resilience if changes are not possible, and consciously bring about changes in our reactions, habits, behaviour and actions in our day-to-day life whenever required. This makes our everyday life approach easier, better handling relationships with people around, self -eο¬cacy in controlling our mind, emotions, impulses, feelings, reactions, dealing with the external environment, people and the world around as it is.
8. Being in a path of self-awareness asks us to understand:
β’ Clear knowledge of our basic nature, character, impulses, flaws and desires.
β’ Observe our own habits and behaviour in dealing with our inner world and external world.
β’ In alignment with our energy levels and breath, and how they are aο¬ected by our choices and lifestyle.
β’ Keep an eye on our thoughts, feelings, emotions, impulses and learn to respond rather than react to whatever life throws us.
β’ Being a witness to self (intuitive wisdom) so that self-acceptance is easier without being judgmental.
β’ Searching for our connectedness to something bigger than ourselves.
9. Practising and learning to seek self-awareness is far from being an easy task; it is a lifelong process. Our day-to-day life is so much attuned to working, earning money, parenting, paying the mortgage, bills, and routine hustles that we hardly get time for ourselves. Besides, many obstacles cause hindrance in this path :
β’ Fear – Knowing and understanding our vulnerability, uncomfortable emotions, and weaknesses.
β’ Attachment – attachment to people, desires, things can often lead to internal conflicts.
β’ Aversions – Conscious understanding and resurfacing of situations, people, we usually avoid, internal conflicts, unresolved emotions and discomforts.
β’ Ego- Instead of being the centre of the world around us, knowing that ego is that tool to distinguish us βIβ from the outside world, learning to balance it with wisdom rather than controlling us.
β’ Ignorance – Learning and understanding about the larger picture of life, rather than being happy when life goes well and disliking it whenever life throws challenges.
10. Developing and seeking self-awareness is an ongoing process, a lifelong learning. In this process, as an individual, there is tremendous personal growth, control over emotions, decision- making and self-acceptance with limitations. Some of the basic strategies are:
β’ Daily practising mindfulness, calmness, and reflections upon thoughts without judgement.
β’ Journaling your thoughts, feelings, emotions, impulses on experiences and situations.
β’ Getting honest feedback from trusted friends, family members, siblings, and partners.
β’ Self-analysing the situations that can trigger strong emotional responses like anger, panic- attacks, pain, and fear.
β’ Self- assessment of limitations, weaknesses, strengths, and levels of resilience.
β’ Routinely reviewing the day-to-day reactions, actions, decisions and interactions.
Thanks for reading.
Peace and love π
10 facts: Why mitochondrial health is of crucial importance?
1. Right from the biology textbooks in school, to higher levels of studies and research, the importance of mitochondria has been highlighted time and again. As previously mentioned, mitochondria are known as the βpowerhouseβ of cells. They are the centre of energy production, metabolism, crucial for cellular functions, ranging from cellular activities, regulating vital functions and including cellular death. In other words, they are critical in maintaining overall health, preventing various diseases and increasing longevity.
2. Mitochondria have their own DNA and undergo a constant process of damage, repair, replacement, and distribution within cells of the body. Through mitochondrial dynamics, a damaged component or an impaired mitochondrion can be replaced, mitochondrial quality can be controlled, and mitochondrial functions can be maintained, thereby preventing disease processes and promoting overall health and well-being. So, continuous mitochondrial dynamics play a pivotal role in maintaining good health on the cellular level and overall longevity.
3. Mitochondria are an integral component of a cell that carries out a series of functions like cellular metabolism, energy production, fission, fusion, mitophagy, ion homeostasis, senescence and cell death (apoptosis). Studies have shown that mitochondrial dynamics play a pivotal role in diverse cellular functions, influencing the activation and functioning of cells and cell movement. Cell movement is the basis of vital processes like wound healing, tissue growth, the immune defence mechanism and disease-related processes like malignant metastasis. Therefore, mitochondrial health and functioning are fundamental to the bodyβs overall health at the cellular level.
4. Mitochondrial health impacts most of the vital systems of the body, including the immune system, bones, muscles, heart, neurological, cognitive and gut health. So, when mitochondria are dysfunctional or underperforming, the body will exhibit various symptoms like :
β’ Low immunity status.
β’ Metabolic syndrome
β’ Brain and cognitive disorder
β’ Fatigue syndrome
β’ Bone and muscle conditions like osteoporosis and sarcopenia.
β’ Inflammatory diseases.
β’ Chronic body pain.
5. Mitochondrial disorders are of two types: Inherited types and acquired types. Inherited Mitochondrial disorders can be caused by genetic mutations due to defective genes encoding the ETC (Electron Transport Chain) protein.
β’ Barth syndrome.
β’ Kearns- Sayre syndrome.
β’ Chronic progressive external ophthalmoplegia.
β’ Leigh syndrome.
β’ Ataxia.
Acquired types: Mitochondrial disease from external factors like toxins, drugs (mitotoxins), ageing, infections, inflammatory responses, secondary causes like cancer, Alzheimerβs disease, diabetes, Parkinsonβs disease, long-standing COVID.
6. Symptoms of mitochondrial disorders depend on the underlying factors, such as:
β’Inherited types usually aο¬ect multiple organs, such as the brain, heart, liver, and muscles.
β’People may have muscle fatigue, cognitive decline, hearing loss, vision loss, and GI issues.
β’Secondary types can be the consequence of the primary causes, like type 1 diabetes, cancer, mental health disorders, and heart diseases.
β’Environmental factors like toxins and drugs may result in mitochondrial dysfunctions.
Acquired types may have both the symptoms of inherited types and the underlying primary cause.
7. Diagnosis and treatment depend mainly on the underlying factors, triggering causes and the primary disease. The diagnosis relies mainly on many criteria, such as clinical, biochemical, tissue, and molecular specificity of clinical and laboratory findings.Treatment depends on the family history, clinical findings, laboratory findings, and metabolic/ molecular diagnosis. Treatments are usually antioxidant intakes, regular calorie intake, exercise, and specific treatment depending on the primary disease and definite mitochondrial dysfunction.
8. Commonly used agents for the treatment of both inherited and acquired types are:
β’ Electron transport chain support, like CoQ10 (ubiquinol)
β’ Electron carrier support, such as Niacin and Riboflavin.
β’ Fatty acid oxidation support, Biotin L-carnitine.
β’ Enzyme co-factors like Thiamine, Pantothenic acid, Biotin, and Alpha-lipoic acid.
β’ Anti-oxidants like Vitamin E, C, L-carnitine, and CoQ10.
9. Mitochondrial diseases have no cure, but a holistic lifestyle approach can improve the quality of life. The focus is mainly on energy preservation, nutrition, exercise, and stress management.
β’ Conservation of energy is essential to reduce fatigue, like planning out the daily and weekly schedule, taking rest in between normal chores, using assistive devices to minimise eο¬ort, and seeking help to reduce workload.
β’ Balanced diet of healthy protein, whole grains, fruits, vegetables, and healthy fats. Hydration and using supplements for health support.
β’ Exercise may include moderate activity, such as walking, swimming, or aerobic exercise.
β’ Prioritising sleep, avoiding toxins like quitting alcohol and smoking, managing stress like meditation, mindfulness tools, and nature bathing.
10. In a nutshell, mitochondrial dysfunction is very complex in nature and still not completely understood. Mitochondrial dysfunction is diο¬erentiated as primary and secondary (acquired) types, and the diagnosis is again very complex. But there is the MDC scoring system, which is beneficial. Millions of people across the world suο¬er from some types of mitochondrial dysfunctions, which include diabetes, autism, cancer, blindness, heart, kidneys, liver or infertility issues, Alzheimerβs, Parkinsonβs and chronic fatigue syndrome. Bringing out lifestyle changes can be helpful to improve the quality of life as well as mitochondrial health.
Thanks for reading.
Peace and love π
Silent Saturday π
Peace and love π
10 facts to know about Vitamin D linking to mental healthπ§
Vitamin D deficiency is critical for both physical and mental health. Here are some facts to understand the impact of vitamin D on mental health.
1.Several research studies have concluded that low vitamin D levels are directly linked to anxiety, mood changes, depression and cognitive dysfunction such as impaired memory, sadness, weight loss and loss of appetite. Studies have not shown that vitamin D deficiency causes depression but people who suffer from depression do show low levels of vitamin D.
2. Vitamin D mainly maintains the bodyβs calcium homeostasis. It is also crucial as a neurosteroid hormone and plays a significant role in maintaining normal brain functions and helping in brain development. Therefore, numerous studies have shown that hypovitaminosis D is linked to depression and neurocognitive disorders.
3.Some studies have shown that seasonal affective disorder (SAD) is more prevalent in winter as there is a lowering of Vitamin D levels in the cold season. Lack of exposure to sunlight in winter months is shown to increase the incidences of depression, mood changes and anxiety issues.
4. Rising cases of suicide have been a common risk factor for low vitamin D levels (psychiatric times.com).A research study in 2023 found a correlation between low vitamin D levels with cases of suicidal behaviour. Therefore, vitamin D supplementation is mandatory for all those who have low levels can help to address mental health issues and prevent cases of suicide thereby saving lives.
5.As mentioned earlier, Vitamin D is required for normal brain development. Vitamin D supplementation is essential in childhood for overall brain and cognitive development. Low levels of vitamin D have been found in many cases of ADHD (attention deficit hyperactive disorder). Improved levels of vitamin D by supplementation have shown marked improvement in symptoms of ADHD children.
6. Vitamin D deficiency has been found to have a direct correlation with adult schizophrenia. Studies show that it is quite common to have in individuals with poor nutrition, elderly persons, people living in regions with insufficient sunlight, or during pregnancy. So, it is important to routinely check the levels of Vitamin D to reduce such risk factors. Correction of the levels of vitamin D shows marked improvements in symptoms of such mental illness.
7. Vitamin D acts as a neuroprotective neurotransmitter and helps to maintain the functions of neurons and glial cells of the central nervous system. So, administrating Vitamin D helps to reduce the oxidative stress and neurotoxicity on the cortical neurons. Therefore, controlling the neuronal inflammations helps to reduce many psychiatric illnesses.
8.Strong evidence shows that low levels of Vitamin D are related to neurodegenerative diseases like Alzheimerβs disease, dementia, and Parkinsonβs disease. Vitamin D supplementation can improve or even prevent the neurodegenerative process by reducing the deposition of beta-amyloid plaques, intra-neuronal tangles of tau-protein and loss of cholinergic neurons and synapses.
9. Vitamin D levels ranging from 50nmol/L or above are sufficient to maintain overall physical and mental health well-being. Blood levels below 20 ng/mL are treated as insufficient and require immediate vitamin D administration. Normal levels can be maintained by exposure to sunlight, vitamin D supplementation and food sources like oily fishes, eggs, meat, liver, veggies like broccoli, pumpkin, green leafy veggies, green peas, avocados and many more.
10. Though vitamin D is not the only cause of mental health issues, essentially, it is an important nutrient to maintain normal brain function and neurochemistry. In the general population, many people do suffer from vitamin D deficiency, unknowingly. Supplementation of vitamin D can improve the blood levels in individuals and can at least help address the challenges of mental health issues.
Thanks for reading.
Peace and love π
8 facts: Are CoQ10 supplements actually necessary ? π
1.We have often encountered a supplement named CoQ10, commonly seen in the drug aisle of a supermarket. Letβs know, what exactly CoQ10 is. Well, it is Coenzyme Q10, a fat-soluble, vitamin-like molecule, which is naturally present in every human cell. It is a powerful antioxidant that converts food into energy. Like all other antioxidants, it can neutralize the free radicals and prevent oxidative stress. Therefore, it can prevent us from many chronic health problems and slow down the ageing process.
2.Clinical studies have suggested that CoQ10 plays a significant role in:
It may help in preventing heart-related problems.
Improving the overall immunity.
Improve physical endurance.
Improves male fertility.
Prevent migraine.
Improves blood sugar level in diabetes.
Supports treatment of neuro-degenerative disease like Parkinsonβs disease.
3.Evidence-based studies show that people who have a history of heart failure show reduced incidence of heart attack when they take CoQ10 supplements daily along with conventional medications. But then, it has to be prescribed or taken under expert guidance. Several studies have shown similar preventive or improvement levels in cases of heart issues like high cholesterol, high blood pressure, congestive heart diseases and heart damage caused by chemotherapy.
4.CoQ10 supplements have no approval from the FDA or other Drug Regulatory Authorities for the treatment of any medical conditions. However, yet it is easily accessible and available as the over the counter supplements and has been quite popular. It is often recommended as a dietary supplement by many Physicians and Specialists as a supportive therapy to conventional
treatments.
5.Naturally dietary sources of CoQ10 intake are enough for overall well-being. Dietary sources are wide variety of whole grains and oily fishes. CoQ10 supplements are not necessary for a healthy individual who has a balanced diet. Supplements of CoQ10 is only necessary for those who suffer from CoQ10 deffeciency, or have health issues like heart disease, migraine, neuro-degenerative
disease or other chronic health conditions. It is not advisable to pick a supplement bottle from the supermarket aisle and start popping unless clinically recommended.
6.As already mentioned, the human body makes enough of CoQ10 as much as it needs. The body content is about 500 to 1500mg and it declines with ageing. The food sources are organ meats, fatty fishes like salmon, sardines, trout, mackerel. As for vegetarians, soya products like tofu, soy milk, and soy yogurt are good food sources. Nuts and seeds, lots of vegetables including broccoli are rich sources of CoQ10.
7.Though CoQ10 supplements do not have major risk or side effects, it is still not advisable to take unless necessary for specific health issues. Some side effects of supplementation can be diarrhea, nausea, heartburn. It may interact with medications like blood thinners with further lowering of blood pressure, or in case of diabetes, subsequent lowering of blood sugar along with hypoglycemic drugs.
8.Due to certain chronic health issues like heart problems, migraine, fertility issues or
neurogenerative conditions, Physicians do recommend CoQ10 supplements. There is no standard dose as such. Depending on the individualβs requirement, dosage varies from 60-500 mg daily. The highest dose recommended daily is about 1200 mg. As it is a fat-soluble substance, it is best absorbed with a fatty meal and better if taken at night.
Thanks for reading.
Peace and love π
Taming the monkey mindβ¦.5 facts π
βMonkey mindβ, yes, thatβs what the Buddhists called our wondering mind. The more you try to control, the more it wanders. This is the nature of the human mind. It can never remain still. During the day, whenever, we try to be still, the mind races ahead to the future or returns to the past in some old memories. Our mind is always thinking of something or another. Distractions like tasks, jobs, people around, day-to-day stress, entertainment, and social media, all add up to the flickering nature of the mind. Therefore, letβs explore why our mind behaves this way and how we can try to control it, if at all, itβs possible:
1.A wandering mind is quite a normal behaviour and characteristic in nature. The attention shift of the mind from one thought to another is involuntary before even we notice it. In a monotonous daily activity of a boring nature, like studying, in the classroom in case of a student, or doing daily chores, it can happen voluntarily.
2.Studies show that the mind wonders mainly for two reasons: Either the work or activity, we have been doing is not engaging and monotonous and another reason can be that facing obstacles or hard task causes worry and anxiousness.
Sometimes, Scientists, link the wandering nature to creativity, explorative and intuitive mind. However, this becomes problematic. In those times, when we are supposed to be working, we lose focus and attention or think in bed when we are supposed to sleep. Oftentimes, the mind is either daydreaming, imagining things, anxious thoughts worrying about the future or replaying some old memories, stuck in some emotional thoughts.
3.What can be the possible causes of a wondering mind?
*Anxiousness and worrying mind.
*Boring and repetitive activities.
*External distractions like our mobile phones and other gadgets, people around, noises, social media.
*Internal distractions like stress, anger, hurt, sadness. Physical discomfort like fatigue, pain, hunger.
*People with attention deficit disorder have a hyperactive mind.
4.Self-awareness: How can I realise that I have a wondering mind?
Firstly, being aware of your own mental state. Most of the time, if you find yourself, overthinking, worrying, and ruminating thoughts.
Your mind is often, exhausted, being engaged in unproductive thoughts, unable to find solutions to problems or losing your spontaneous problem-solving ability.
Being self-aware, in such a state of mind, can help us to bring about change in our mental state.
5.Taming a wondering mind can be a very difficult task. But, with practice and consistency, everything is possible.
a)Meditation is an effective tool. Again, meditation isβnt easy. Perhaps, sitting still in a quiet place, trying to focus the mind is a hardest task. Focusing on breathing is a commonest method. Other methods can be, focusing or imagining an object like sun, moon, or the ocean. Using a guided mediation or listening to nature sounds, chanting of mantras can be effective.
b)Journaling is a powerful tool to clear the mind. Noting down daily thoughts, thoughts related to job, loved ones, family, future goals, holiday plans, emotional pain, feelings of old memories can be very useful to clear the mind clutter. Writing down can self-help to acknowledge the bothering thoughts and refocus the mind to concentrate on the task at hand.
c)Physical activity like going for a walk, physical movement of the body, legs and hands, watering your balcony plants, spending time in nature, light exercises can be very helpful to reset the mind. Playing an instrument, or listening to a music piece can be rejuvenating to refocus the mind too.
d)Sleep and adequate rest are necessary to clear the mind clutter. Getting a proper goodnight sleep and following a daily sleep routine is mandatory. Making a conscious effort to keep away from our mobile phones, social media distractions, caffeine free, emotional disturbing thoughts, 2-3 hours prior going to bed, can give an adequate sleep.
Thanks for reading.
Peace and love π
10 facts about Nigella seeds π
1.Throughout history, Nigella seeds, known scientifically as ‘Nigella Sativa’, have been utilized in a variety of culinary dishes in South Asian and Middle Eastern regions. These seeds grow from a flowering plant. The taste of these tiny black seeds is similar to that of onion and oregano, but they are slightly bitter. They are known for centuries for their immense medicinal and health benefits. They can be utilized in various forms, such as whole, oil, capsules, or powdered form.
2.Nutrition: Packed full of minerals and vitamins, including iron, calcium, zinc, copper, thiamine, phosphorus, folic acid, and many more, it’s a power meal. Useful fatty acids including linoleic, oleic, palmitic, and arachidonic acids make up the seed oil. Thymoquinone, its primary active ingredient, is extremely beneficial to health.
3.Antioxidants: Nigella seeds are full of antioxidants, which can fight free radicals and prevent oxidative stress. Studies show that nigella seeds contain several amino acids like carvacrol, thymoquinone, and 4-terpineol, which are powerful antioxidants. Hence, regular intake of nigella seeds can help protect against a wide variety of diseases, like heart disease, diabetes, cancer, and obesity.
4.Cholesterol: Many studies have shown that taking nigella seeds powder can help to lower LDL cholesterol and increase HDL cholesterol levels. This powerful effect can help the body prevent atherosclerotic diseases and ischaemic heart disease.
5.Brain: Nigella seeds have been shown to have the ability to slow down or prevent the progression of certain neurological inflammation in the brain, including Alzheimer’s disease, epilepsy, encephalomyelitis, depression, and Parkinson’s disease. Some research have also shown that nigella seeds can slow down the progression of dementia and age related memory loss.
6.Anti-cancer: Research has shown that the antioxidant thymoquinone has strong anti-cancer properties. Lung, cervical, pancreatic, prostate, skin, and colon cancers can all be prevented with the use of nigella seeds and their constituents. However, further data and investigation are needed to validate these effects.
7.Anti-bacterial: Studies have demonstrated the anti-bacterial properties of nigella seeds on germs that cause everything from ear infections to pneumonia. Their antibacterial and antibiotic qualities aid in the treatment of skin infections. They can aid in the management of chronic obstructive lung disorders and asthma because of their anti-inflammatory qualities. To manage such problems, people take the oil in capsules. However, further investigation is needed to fully understand these impacts.
8.Skin: Studies have shown that black seed oil can be used routinely to moisturize and skin cleansing. It can help to manage certain skin issues like psoriasis, eczema, vitiligo, pigmentation and wound healing. It can fasten wound healing, repair tissue damage, reduce skin irritation, heal minor burns, scar tissues. It can also help to moisturize hair, reduce hair loss.
9.Dosage: Nigella seeds have been found to have many health and healing properties and is widely been used. Itβs available in capsule, powder, tablets, creams, oil, soaps, shampoos and many more forms. It is safe in small doses , about 1-2.5 gm by mouth on daily basis. But, it is recommended to inform your Primary Physician before using it.
10.Side-effects:
*Bleeding disorder: It slows blood clotting, so it is contraindicated in people with bleeding disorders. *
*Since nigella seeds may interfere with metabolism, it is important to inform the treating physician while using them.
*It can slow down uterine contraction so nigella seeds supplementation should not be used during pregnancy.
*Usually it protects the kidneys but excess consumption like 2000-2500mg daily may affect kidney health.
*The best way to minimize the potential side effects is by incorporating nigella seeds paste or oil in very small quantity in meals to enjoy the immense health benefits, these seeds provide.
Thanks for reading.
Peace and love π
10 interesting facts about creatine π
Hello everyone!
1.Creatine is a natural chemical found in the body, specially in the skeletal muscle. It is found in the form of creatine phosphate, around 95% in muscles cells and 5% in brain and testes. Itβs main fuction is to provide energy for the muscles. Creatine helps to increase the reservoir of adenosine triphosphate (ATP) which store energy in cells. Basically, creatine helps to increase muscle mass, muscle strength and helps healing due to any injury of muscles.
2.The main way that creatine works in muscles is by giving them energy, which alters how cells operate and promotes muscle growth. It promotes muscular growth throughout the long and short terms. Research has indicated that creatine can enhance muscular growth, mass, and strength in people of all ages, including athletes.
3.A number of studies have demonstrated that creatine can boost muscle growth and strength as much as three times faster than exercise training. It can also increase muscle endurance. Thus, athletes have used it extensively. Sports athletes who use creatinine to improve their performance include runners, bikers, soccer players, and swimmers.
4.In addition to muscles, creatine supports the brain’s optimal function by replenishing ATP and phosphocreatine storage. Studies reveal that taking supplements of creatinine can help individuals with injuries to the brain, and neurodegenerative conditions like Alzheimer’s disease, epilepsy, and amyotrophic lateral sclerosis.
5.There is evidence from clinical trials that creatine may help lower blood sugar, treat fatty liver disease, strengthen the heart, and lessen the risk of stroke. Confirmation requires a great deal of additional study. Among women who have passed experienced menopause, creatine can improve bone and muscular density.
6.Supplementation is often used by older persons, young adults, and athletes, as well as in certain situations under medical supervision. Creatine monohydrate supplements are the most often utilized. According to research, this is the most extensively used, reasonably priced supplement. Generally, under supervision, 20 grams per day for 5-7 days is advised based on each individual’s unique body type and needs. Lowering the dosage gradually in order to keep the ideal levels in the body intact.
7.Regarding safety, there is no proof that creatine damages the kidneys or liver or has any adverse effects on healthy people. People who use creatine supplements during really intensive workouts do report experiencing cramps and dehydration.
8.Animal-based sources of protein such as meat, poultry, and seafood are the primary natural sources of creatine.
For vegetarians, milk and cheese contain very little creatine. Regarding vegans, there isn’t any specific food source for creatine.
9.Since the words “creatine” and “creatinine” sound identical, individuals sometimes confuse them. To be clear, creatine is the energy source for building and strengthening muscle, whereas creatinine is a waste product that the kidneys filter after the muscle produces it. To determine the kidneys’ ideal performance, blood creatinine levels are measured; these levels tend to rise in chronic renal failure.
10.To ensure that we consume enough creatine in our diet, it’s critical to incorporate food sources of the protein so that muscle build in the body is adequate. Creatine helps in recovery of post- trauma muscle fibres, exercise- induced injury recovery, muscle soreness and inflammation.
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