Category: health

Post : Prove yourself to yourself, not others: 4 motivational elements.

by drjurisharma, posted in healing, health, wellness

Today instead of writing a health post, I thought of motivating myself with my self-motivating spirit. I am passionate about writing and will keep writing.

Some days are just bad. They are experiences and learning, that’s all. I don’t have to be sad but instead, keep pushing myself forward. I have to keep reminding myself that not every day is a good day, that’s just the way, it is.

I still love myself strong. I love my positive attitude towards life and my hard disciplined life. I like both the good and bad side. I, turn cranky sometimes, but that’s ok. As soon as I realise, I am back to my normal self.

People judge you everywhere at home, work, society and everywhere you go. But you don’t have to change just to get people’s approval. I would rather be myself and let people accept me the way I am. That would give me not just pleasure but be surrounded by people who will make me feel great and positive.

Daniel Goleman, the author of “Working with Emotional Intelligence” do influence me with these self-motivational elements.

Personal drive: My self motivating drive, to keep going, my desire to achieve, and improving myself day after day. Keep driving myself to meet standards. I also read other bloggers’ posts which encourages me to sharpen my skill.

Commitment: Keep focussing on my goals, both personal and professional goals. It’s good to dream big so that I have every day to look forward and keep pushing myself.

Initiative: To look for the right opportunities to work upon. I am a little bad and hesitant in taking initiative. But I am surely working on it in both personal and professional life.

Optimism: yes, optimism and keeping a positive attitude are an ingrain in me. I love pursuing goals even if setbacks, challenges keep coming my way.

Thanks for reading.

Peace and love 🙏

Post: Green tea: 7 wonderful benefits

by drjurisharma, posted in healing, health, wellness

Green tea is one of the healthiest beverage known in the world today. So waking up every morning with a cup of green tea is awesome to kick start the day.

I am both tea land coffee lover but and green tea tops my list. It is always advisable to choose a high-quality brand of green tea as low-quality brands may contain fluoride.

7 most important proven benefits are :

  1. Green tea is very rich in polyphenol antioxidants and catechin called EGCG (Epigallocatechin Gallate). They have proven health benefits of reducing inflammation and help in fighting cancer.
  2. Like coffee, green tea contains caffeine. Not just caffeine, it also contains amino acid L-theanine which increases the activity of neurotransmitter GABA. They not only keep you awake but improves the brain function and has anti-anxiety effects. Catechins in green tea have a protective effect on the neurons so lower the risk of Alzheimers and Parkinson’s disease.

3. Green tea is the recommended supplement for weight loss. it boosts the metabolism and increases the fat burning.

4.Many studies have proved that green tea drinkers do have a protective effect against some type of cancers like breast, prostate and colorectal cancers. It is due to loads of antioxidants found in green tea.

5.The catechins in green tea can boost your immunity and lower the risk of both bacterial and viral infections like influenza. It can improve your dental hygiene by killing oral bacteria.

6.Green tea increases the antioxidant capacity of blood and thereby reduces the LDL cholesterol (good cholesterol) from oxidation. it reduces the risk of cardiovascular disease and stroke. It slightly reduces blood sugar too. So good for type 2 diabetics.

7. Since green tea drinkers have a protective effect against cardiovascular diseases, protected against some cancers, boosted immunity, they likely to live longer and healthy.

Post: 5 reasons why depression is more prevalent in women.

by drjurisharma, posted in healing, health, wellness

Depression, in medical terminology, is a mood disorder with a persistent feeling of sadness, hopelessness and irritability. It affects both the gender. Depression affects approximately 19 million adults age 18 and above every year (source Mental health America). But studies show a gender disparity with women affected more than men.

Women suffer twice the rate more than men.
The age group of girls 14 to 18 years consistent higher rates than boys of the same group.

Depression most common in women in the age group of 25 to 44 years.

5 possible causes;

1Hormonal changes and fluctuation is a contributing factor. Hormonal changes started during puberty increases the risk. Girls attain puberty earlier than boys. Teenage girls suffer more from identity crisis, newly acquired sexuality, coping with parents, and academics.

2.Hormonal variation during the menstrual cycle, premenstrual symptoms may cause irritability, fatiguability and emotional reactivity. But they are mild and short-lived. In some cases can be severe, leading to Premenstrual dysphoric disorder (PMDD).


3. A different milestone in a woman ‘s life being pregnancy, postpartum phase, perimenopausal and menopause causes the risk to be high. Estrogen level slowly, significantly reduces and progesterone level rises. Progesterone level stimulates the stress hormones more unlike in men. Infertility, miscarriage, unwanted pregnancies also contribute.

4.Psychological causes like women tend to over think, ruminate more causes to negative thinking. Rumination and recurring thoughts can lead to tensions, anxiety, sadness, bouts of crying.

5. Social causes like troubled relationships, divorces, physical/sexual abuse, and societal stress like domestic responsibility, work pressure, low self-esteem. Eating disorders like bulimia, anorexia due to fear, anxiety, social phobia, dissatisfied physical appearance are very common in women.

Post : 5 inspirational thoughts to begin your day.

by drjurisharma, posted in healing, health, wellness

‘Each morning we are born again, what we do today, what matters the most” Buddha

As soon as you wake up in the morning, the first thoughts that come across our minds are the worries and challenges that are niggling us for some time. It happens because of our habitual thinking and default subconscious mind programme. We get carried away by the same habitual programme. We follow the day with the same habits, actions, and end up with the same worries or some more to add up. Nothing new is expected or doesn’t happen.

So how do we change? Remember, change starts in our thoughts. The biggest source of motivation is our own thoughts. So start thinking differently, start breaking your daily thinking pattern.

” Nobody can go back and start a new beginning, but anyone can start today with a new ending”

5 thoughts to begin my day.

1.Gratitude; Waking up with gratitude and being thankful for having a life and with loved ones around. ” It is through the gratitude of present moment that spiritual dimension of life opens” Eckhart Tolle

2.Openminded: Waking up with an open mind with optimism. I am open to endless possibilities that the Universe can offer. Keeping an open mind, all struggles and challenges seem very small and can be easily worked out.
” There are no limits to what you can accomplish, except the limits you place on your thinking” Brian Tracy

3.Worthiness: Waking up with a feeling of self-worthiness is immensely self-empowering. A sense of self-worthiness can itself be self-motivating and inspirational. You don’t have to look outside.

4.Goal oriented: It is important to set some goals in the morning for the day. It gives you a much-needed clarity, to begin with.
But set higher goals in life which are beyond your reach at present. So that you can always have something to look forward and work towards it.

5.Fulfilment: Waking up in the morning with a sense of fulfilment, satisfaction so far in your life journey gives the much-valued joy and happy state of being.

Post: 7 tremendous benefits of a particular breathing technique (Kapalabhati)

by drjurisharma, posted in healing, health, wellness

I have been a yoga practitioner for years. It has been very instrumental in overall wellbeing in my life.
Kapalabhati in Sanskrit means ‘skull cleaning or shining’. It is a breathing technique practised as Pranayama in yoga. Though the word sounds awkward, it is a breathing exercise of successive, rapid, forceful exhalations followed by brief passive inhalation.

The procedure is quite simple:

  • Sit comfortably in Padmasana or simply legs crossed.
  • Rest your hands on your knees.
  • Follow your normal breathing for some time.
  • In a quick moment, contract your abdominal muscles, and forcefully exhale air from both of your lungs.
  • Then allow air to fill your lungs slowly without effort.
  • Perform this cycle for 10 times at a stretch, then return to normal breathing. With daily practice, the cycle can easily go up to 120 times with each round.

Since this is an ancient old practise, in spite of having tremendous benefits, it has some contraindications.

  • Not to be practiced by women who are either pregnant or during menstrual cycle.
  • As there is too much of abdominal movements, not to be practiced by someone having abdominal hernia.
  • Not to be practiced by a person with slip disc, back pain or neck injury.
  • If you suffer from acute respiratory infections, it is better to rest, and let the infections go before doing any Pranayamas.

This practice has ample benefits. 7 important ones are.
1.It is a very useful tool to release congestion and volatile toxins from the body. It also cleans the nasal passage and respiratory system. It is powerful detoxifying method.

2.Since there is a contraction, relaxation of abdominal muscles, it stimulates and improves digestion.
3. It increases heart rate and blood circulation.
4. It is known to reduce stress, anxiety and tensions.

5.The endocrine system and glands are stimulated and regulated.
6.Since you focus entirely on your breathe, your mind gets rid of unnecessary thoughts, hence helps in concentrating. Therefore, a useful tool during the examination.
7. This breathing technique helps to treat diseases related to the nervous system, endocrine system and mental health.

Post : 5 ways to improve my self image.

by drjurisharma, posted in healing, health, wellness

Self-image literally means one’s personal view of oneself in regard to physicality and personality traits. Psychologically, it’s our ‘self scheme’ our own information of different traits that we perceive about ourselves that are already stored in our memory. 

3 dimensions of self-image are :

  • My personal opinion on me
  • How do others perceive me?
  • How I want others to perceive me?

As a positive self image can be favourable, advantageous, a negative self- image can be self – hurting, low self- esteem, low self -confidence, self -critical and pessimistic. Interestingly, many people have both, more or less depending on the different traits they have. 

5 ways to improve my self image in my everyday life.

1.Self – acceptance is important. Loving and accepting the way I am, will make life less complicated en route to the ups and downs of life.

2. Building a self – image realistically based on my strengths and limitations will increase my self- regard rather than based on idealistic views as nobody is perfect in this world.

3.It is important to keep a level of self – awareness to make a continuous effort to evolve as a better person to experience peace and happiness in life. 

4.Whatever good things and success have happened in life so far, enjoy to the fullest, build up more positive energy and move ahead. 

5.Every individual is unique. Never compare your success or failure with someone else. This will lead to shallowness and insecurities. 

Chasing my material goals and success is good, but at the same time, experiencing my emotional state of self achievement and fulfilment is motivating.  



Post : 7 perks of having fibre food.

by drjurisharma, posted in healing, health, wellness

Fibre foods are plant extract foods which are either soluble or insoluble fibres. Fibres are found in the outer layer of whole grains and plants which remain undigested in the gut. They cannot be digested by our body’s digestive enzymes. As they remain undigested, they facilitate the digestion process, help in digesting other food in the gut and also modulate the consistency of body waste. Dietary fibre foods are whole wheat, rice, oats, corn, fruits, veggies, pulses and nuts.

Now, the 7 perks of fibre food that I would like to convey are…

  1. Fibre food are ideal for weight management reason. This type of food gives the sensation of fullness after consumption and provide the bulk of body waste which helps to clean the bowel. Therefore, it helps to maintain the body weight. 
  2. As fibre food takes longer chewing time, longer digestive time, so glucose formation in body is slow, insulin response is slower too. The person tend to eat less and does not feel hungry for a long time. As a result, slowly loses the excessive weight. Therefore, these food are highly recommeded for weight loss.

3. Fibre food helps in reducing blood sugar level. Since fibre content is not digested hence it is not added to the blood sugar level. Clinically, fibre food have found to reduce postprandial glycaemia and increase insulin sensitivity. So, they are good for diabetics.

4.Since this food maintain the blood sugar level and gives the sensation of fullness, They are clinically recommended for gastrointestinal disorders and obesity.

5. Plant extracts food are rich in fibres, antioxidants, vitamins and minerals. Hence, they have the added benefits of removing toxins along with body waste and help boost the body’s immunity.

6. Studies have proved that fibre food helps in lowering blood cholesterol level so help in reducing risk of hypertension, stroke and coronary artery diseases.

7. Fibre food facilitate the digestive process, helps in removing unwanted waste, toxins, helps in cleaning the bowel. Therefore, fibre food intake helps in reducing the risk of bowel cancers.


Post:10 tips to slow down ageing.

by drjurisharma, posted in healing, health, wellness

10 tips to slow down ageing.
Ageing is natural so inevitable. But why ageing occurs ? Our body is made up of a community of living cells, functional units which function individually as well as in harmony with one another. The basic cause of ageing is cell damage. Each living cell continue to replicate again and again. But with each time, the cell dies and replicate, the telomere in the DNA strand of cell shortens. So as ageing start progressing, the telomere start shortening. The old cell function slowly and start declining. This telomere of cell can determine our actual biological age.

Other important factors of ageing are free radical damage, exposure to heat, radiation, sunlight, emotional stress and unhealthy lifestyle. Inspite of all these factors, the question is, can we slow down ageing ? The answer is yes. We can control some of these factors and slow down the ageing process. 


So, comes the key points to at least slow down this natural process…

  1. First, the most important key is loving yourself beyond anything . Love yourself and accepting the way you are. This gives you an immense strength to take care of yourself, your body ,mind  and soul. Once this feeling is ingrain in you, you will naturally take utmost care of yourself and also the people around you. 
  2. More than physical stress, emotional stress is the commonest cause to trigger ageing. Troubled relationship, work stress, lonliness are some common triggers. Try look out for solutions whenever you are in a messy situation. Maintaining a calm mind, would surely give some solutions. Hard times do come. But good times always come. Once you move on from your mental stress, not only physically, as well as mentally you will start feeling better. 

3 Completely avoid a sedentary life style. Follow a routine exercise regime. Any form of physical activity like walking, jogging, gymming, cycling are all beneficial. Yoga is a very useful form of practise. Sometime, due to time constrain for busy work life, routine exercise is difficult , then incorporate more and more physical activity like climbing stairs, body movement to keep boosting the body’s metabolism.

4.Maintaing a healthy lifestyle is very important to slow down ageing. Life style factors like smoking, alcohol and sugar intake should be reduced. Avoiding them completely, is a boost to slow down ageing. 

5. Eating habits should be routinely scheduled. Have meal at regular timings with no intermittent snacking. But yes, a fruit or handful of nuts whenever hungry is just normal. Try drinking plenty of fluids, mainly water. This gives you a naturally glowing complexion. 
6. Meals should be composed of good portions of veggies and fruits which would give you the natural dose of antioxidants to combat the free radical damage.

7. Greying of hair is normal. Nutritious food and fluid intake regularly would surely enrich your hair texture and prevent hair fall. Coconut and almond oils are good for head massage as they help in hair growth. Too much of hair colours and chemical treatment can prove harmful in the long run.

8. To keep your skin look younger even when ageing is the diet and a good night sleep. Big portion of fresh fruits and veggies with fluid intake daily would surely help. Do follow your routine skin regime to keep your skin clean and hydrated. Organic /nature based products are good for skin. Applying sun screen lotions and wearing protective clothing during sun exposure are beneficial for skin.

9.Follow your hobbies, passion or any interest you have. This gives you the freedom of expressing your thoughts, emotional outlet to let out. This also gives you joy and peace within. To age slowly, mental calmness and peace are very important. 


10. Lastly, give yourself a few minutes everyday, to meditate, to go within, to the person you are, or the one you want to become. Money and materialistic success are not enough for a calm and happy state of mind. Be grateful always, spiritually, stay connected to your higher self, for having a beautiful life. 




Post :Fear Factor !

by drjurisharma, posted in brain, cognitive health, emotional health, fear, pain, emotions, healing, health, life, mental health, Science, wellness

Fear Factor !

In each one of us, life runs with a common drive, call emotion. Whatever action we do, there is an emotion behind. Not only human, but all animals have emotions. So, fear is also a basic emotion, an instinct for a potential danger. 

Whenever we see, feel, sense some kind of danger/threat, biologically, the amygdala and hypothalamus in the brain get instantly activated. The stress hormones like cortisol, adrenaline are pumped in the blood stream which result in rapid heart beat, high blood pressure, dilated pupil, tightening of big muscles and sweating, ready to run, fight or response. Actually, this is our biological mechanism, a protective response which helps us to survive. Fear, as an instinct is not bad at all. In fact when fear comes, our mind becomes focus, sharpened at the particular task and we can perform better. It is an adaptive mechanism.The instinct is short lived and the body comes back to its normal homeostasis.

Feeling little fear for an upcoming event, job interview, exam, speech, stage performance is a natural instinct. In fact, it would help you to be more focus on the up coming task. Instinctual fear for fire, height, speed or some kind of potential danger to life is all natural. So fear is adaptive and protective when short lived. 

But then, why fear affect us ? When fear becomes habitual, crippling, excessive, it will eventually affect our mental and physical health. When fear is imaginative, irrational, unrealistic, it gets you into real trouble. It will affect your daily life. Then, it is no longer instinctive. It becomes habitual in the sub conscious mind for some imaginative events or ideas which is not even real or that has never happened. In such cases, it is very difficult to get out of such mind frame. Constant fear can lead to anxiety. Anxiety and stress not only have negative impact on your health but also the daily functioning of life. To get out from a habitual fear, a default sub conscious programme, you need to be constantly aware of such moments. The most important thing is your will power, the trust and belief in yourself to bring out the change. This is not an easy task. But, yes, it is possible and you can overcome fear eventually. At times, professional help might be necessary, if the situation is out of control. 
When it comes to fear, childhood is an important phase. Unrealistic, irrational fears inculcated in childhood may result in anxiety, phobias and even panic attacks in future life. 

Simple tips to overcome your fear in everyday life. 

Start facing your fear. The first or second time, you may tumble, but slowly you will overcome. 

As I have already mentioned, by being more aware of such moments, know yourself why you get anxious or fearful and being prepared for such moments. So next time, when it comes you know, it is just your imaginative mind. Take a few deep breathes, and it goes away after a while.

Try maintain a calm mind, exercise, yoga and meditation surely helps in calming the mind. 

Your spirituality or faith in something that is higher than you makes you feel connected and safe.

But lastly, yes, if fear is out of control, medical/professional help is necessary. 

Thanks for reading.

Peace and love 🙏


Post: Sitting, a health hazard !

by drjurisharma, posted in healing, health, wellness

Sitting, a health hazard !

Sitting long is as hazardous as smoking. When we sit long, we use less energy and body’s metabolism slows down. This in turn give rise to a host of health concerns.

Right from evolution, the human race was never meant for a sedentary lifestyle. Humans had to work hard, struggle a lot to survive on earth. But things dramatically changed with science and technology. With each passing days, as our comfort level rises, the human behaviour and habits changed. It was more of mental work and less of physical activity. But our body’s physiology remained the same. We, humans were never meant to sit or lie down long. We were meant to stay upright. Staying upright actually helps our body’s metabolism and digestion to function appropriately. Body’s energy store is well utilised and bone strength is maintained. 

Talking about health hazards, sitting long slower the metabolism and as a result body’s over all energy utilisation is reduced. The muscles of the legs, back, abdomen loosen and relaxed. With such posture for a long time can lead to chronic body, back, leg pain. Since, the metabolism decreases, there is chances of high blood sugar, high cholesterol, increase fat store in the body. The chances of obesity, fatty liver, diabetes are all on rise. There is high risk of cardiovascular diseases and cancer contributed to mortality rate. Recent studies have found that sitting prolong for than eight hours can have the same risk of dying similar to the risk of dying from smoking and obesity.

Different researches are going on throughout the world on various recommendations of how long sitting hours and how many hours of physical activity required for different age group of people. So the exact hours and time is quite difficult to recommend. But the simple rule I follow, is trying to build a habit, an awareness, a reminder to move around, have a bit of physical activity in between interval of at least 30 mins of sitting continuously. Apart from that, there is my routine daily physical activity or exercises of at least 60 mins. Different people have different level of endurance and bodily requirements. So it is wise to choose your own convenient routine of physical activity and bodily movements. My intention of writing this post was to make you aware about the dangers of sitting long. If you feel that you are not doing enough of physical activity, it’s never too late to turn around and increase your movements. So in the process, you will enjoy the great health benefits from this simple change of habit.