Tag: mindfullness

Insulin Resistence : 6 ways to reverse naturally 🙌

by drjurisharma, posted in life

Hello everyone ! Have a wonderful weekend 🙋🏻

Why is insulin so important? Insulin is the hormone which is secreted by the pancreas, which regulates the blood glucose level at every single point in time. In a typical scenario, whenever, we eat a meal comprising of macronutrients carbohydrate, protein and fat, the body breakdown the carbohydrate portion instantly to provide energy. The blood glucose level gets spiked up—insulin releases which help the body cells to take up the glucose. And the remaining part is transported to the liver which is stored as glycogen. The insulin also helps to keep the protein and fat stored in the liver. By this way, insulin helps to maintain the blood glucose level in the bloodstream.

Insulin resistance is a state in the body, when the body cells do not respond to the hormone insulin, as a result of which the cells are unable to utilise the glucose in the bloodstream. So, the blood glucose level as well as the blood insulin level rises. Nowadays, insulin resistance cases are on the rise. Many patients can even remain undiagnosed. Such condition can lead to a host of problems like weight gain, obesity, high cholesterol, belly fat, high blood pressure, type 2 diabetes, polycystic ovarian syndrome and breast cancer.

Common symptoms are :

1. Hunger after eating: As the body cells are unable to take up the glucose in the blood due to unresponsiveness to insulin, the body cells remain starved despite a high level of glucose in the bloodstream. So, the person feels hungry even after having a hearty meal. Your sugar cravings are more. You tend to be craving for more carbohydrate-rich foods.
2. Frequent urination: Because the insulin is not regulating the blood sugar properly, the kidneys have to make more urine to eliminate the excess blood sugar. You have the urge to urinate more frequently.
3.Thirsty always: When you are flushing urine more frequently, you are going to be thirsty more.


4. Abdominal fat: There usually is a deposition of fat around the abdomen, waistline.
5.Swollen ankles: Insulin causes the kidneys to retain salt and water as a result of which you may notice swollen ankles.


6.Dark patches: Due to high insulin level in the bloodstream, you may see dark patches in the neck, armpit and groin.


7.Skin tags.
8.Irregular menstrual cycle: Insulin resistance state influences other hormones in the body. In the case of women, there is an imbalance in the sex hormones and result in PCOS (polycystic ovarian syndrome). A vicious cycle sets in.

A blood test can diagnose insulin resistance state, namely, the blood glucose level (the fasting and postprandial), glucose tolerance test and Glycosylated haemoglobin test.

Some natural ways to lower the blood insulin level:

1.Losing weight: We need to make efforts to lose weight by adopting an active lifestyle and a low carbohydrate diet. It will help the body to slowly breakdown the reserved fat to utilise for energy sources. We should have more high fibre vegetables (non-starchy veggies), nuts, seeds, avocados, healthy fats like omega-three fatty acids, saturated fats like coconut oil, olive oil, eggs and butter.
2. Fasting: Fasting for at least 12 -16 hours will lower the blood insulin level and the blood glucose level. It will stimulate the breakdown of the fat reserve for the energy sources.


3.Intervals: Eating in intervals with a gap of 4-6 hours in between and altogether avoiding snacking.
4. Exercises mainly, high intensity or weight training helps to increase the sensitivity of muscles towards insulin. It also stimulates the use of glucose without the help of insulin.


5. Stress reduction: Stress increases the blood cortisol level, which in turns cause a high insulin level. So reducing stress by practising mindfulness, try walking in nature, yoga and meditation. Reducing stress by letting go of anger, hatred, fear, frustration or any trapped emotions.


6. Sleep: Sleep deprivation causes excess blood glucose level, which in turn increases a high insulin level. This elevated insulin level influences the other hormonal cycles.

Some low carb vegetables and fruits that can keep the blood sugar and insulin level low:
Green leafy vegetables like spinach, lettuce, kale
Aubergine
Avocados
Cabbage
Broccoli
Cucumber
Radishes
Green beans
Cauliflower
Mushroom,
Tomatoes
Paprika


Fruits like watermelon, oranges, berries like strawberries, raspberries,

Thanks for reading.

Blessings and much love for all 💐

 

 

 

 

 

Dopamine release 😇

by drjurisharma, posted in life

Hello everyone ! Have a wonderful and safe day 🙋🏻

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Dopamine is a neurotransmitter released between neurons in the brain. There is a brain reward pathway known as the mesolimbic dopamine system which gets triggered and releases dopamine when an unexpected reward is anticipated. Once the award or the outcome is achieved, the dopamine eases and comes back to its average level. So, dopamine is a chemical of motivation and desire, which is released in the brain whenever there is the anticipation of reward and pleasure.

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Psychologically, our brain is devised as a survival mechanism, since evolution. When we interact with resources we have, we conduct consummatory behaviour of pure feeling of satisfaction like while eating or drinking. When we interact with resources which we do not have but desire to have, we hold appetitive behaviour which are like motivation, drive, passion, hard work. The dopamine chemical is released and peaked when a reward or outcome is expected. Its primary purpose is to maximize future resources.
The rest of the time, the brain is more engaged with other chemicals like serotonin, endorphins and oxytocin, which gives the sense of satisfaction of the present moment of here and now. So, like all chemicals in the body, in the brain, too there is a need for chemical homeostasis. As long as the homeostasis is there, things are in harmony.

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But in today’s time, our life is filled with lots of things and means which greatly overstimulate this reward pathway. These stimulants greatly multiply the dopaminergic drive, and the tolerance level develops faster and easier. People chase for money, success, technology gadgets, cars, fame, drugs, sex, alcohol and a lot more. Our society is filled with compelling things all around. We look around for something that would give us dopamine hits in terms of pleasure and reward like chasing for a sugar rush, binging junk food, shopping, smartphones, video gaming, drinking alcohol or doing drugs.

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Developing addiction for TV shows, Netflix, video games, social media like facebook, Instagram, WhatsUp, internet surfing and the list goes on and on. Many of us are not even aware of the fact that it’s this dopamine drive of pleasure and reward that keep us chasing for these stimulants.

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As a result of this over-exhaustion of dopamine release, we fail to live life in the present moments; we fail to make one to one connections, spend time with family and loved ones and doing meditation, yoga or practising mindfulness. All these steps give us clarity of mind and also satisfaction and contentment. Psychologically, developing social connections, compassions, mindfulness helps the release of chemicals like serotonin, oxytocin and endorphins, which causes to restore the chemical haemostasis in the brain.

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Dopamine Detox or Dopamine Fasting has been doing so much around as a strategy to antidote this dopamine overexhaustion. It’s a strategy of completely withdrawing from all the pleasurable activities for a specific period, say a day in the week to reset the brain from this imbalance. But, scientific studies show that it is not possible to reset this dopaminergic pathway completely. There is no total solution in dopamine fasting.

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But yes, withdrawing for a while, or controlling and reducing the stimulants routinely can help our brain to balance and restore the chemical haemostasis. The critical solution is maintaining a balance in life.

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It’s essential to get motivated and thrive for success, money, fame, pleasure. Still, at the same time, it’s also crucial sometimes to slow down a while, relax, spend time with loved ones, meditate and be mindful to remain contentment.

Thanks for reading.

Blessings and much love to all 💐

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Adrenal fatigue: High Cortisol feel 🙄

by drjurisharma, posted in life

Hello everyone ! Have a wonderful and safe day 🙏

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“Adrenal Fatigue” is a laymen term which we frequently come across or must have heard often these days. Stress is a common thing these days which we encounter in our everyday life, especially in today’s time. In every aspect, not just in personal and professional lives, but also financial, health-related and not to forget this pandemic time of COVID 19.

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Not a medical diagnosis, this term ‘adrenal fatigue’ was coined by a Naturopath named James Wilson. He referred it to a set of unspecified symptoms which arises due to the hypofunction of the adrenals.

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When adrenal glands, a small pair of organs which lies above each kidney doesn’t function at an optimal level, there is an imbalance. When the body is in a state of prolonged stress, the adrenals keep secreting hormones like adrenaline and cortisol. These hormones are meant to stimulate the sympathetic nervous system during fight or flight response. Without the presence of any potential threat, the person tends to remain in this fight or flight response state due to chronic stress.

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So specific symptoms appear like
anxiety,
high blood pressure,
elevated heart rate,
puffy face,
Sleep disturbances
weight gain and fatigue
As a result of the prolonged release of cortisol, the adrenals tend to get fatigued and burn out. Hence, the term adrenal fatigue aptly is referred to such a state.

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Cortisol, as such, is not a harmful hormone. This is a useful hormone which, since evolution has been with us, which helps us with our survival instinct to protect us from potential threat or danger. Typically, this hormone is produced at a necessary level to carry out its normal function of helping in the metabolic process in the body. Cortisol is always at a balance with the growth hormone, which is secreted by the pituitary. The growth hormone is an essential hormone for growth and regeneration. But as we age, the growth hormone release decreases. So, there is a somewhat an imbalance of the growth hormone and cortisol balance. That’s where the different troubling symptoms start appearing.

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Some ways when cortisol can be lowered in the body naturally:
1.Increase growth hormone release by sleep, exercise like walking.
2. Intake of Vitamine D3 of 10,000IU daily, Vitamin like B1 and B5, which also supports the adrenals. Sun exposure can be beneficial in this aspect.
3. Omega 3 fatty acids are useful for the adrenals—wild fishes like salmon, codfishes, flax seeds, avocado are some sources.
4.Minerals like potassium, magnesium: Banana, soy products like tofu, edamame beans, walnuts, almonds.
5. Herbs like Ashwagandha, Ginseng, Rhodiola.
6. Relaxation methods like mindfulness, meditation, yoga

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Specific hormone-like Oxytocin which is also called the love hormone, secreted by the posterior pituitary, helps to balance the cortisol level in the body. Some simple ways to increase or ensure the release of oxytocin in our daily life
1. Take a walk, spend time in nature, or with a pet.
2. Self-love and self-care
3. Laughter
4. Hugging and cuddling

Thanks for reading.

Blessings and much love to all💐

Adequate Immune status 🙌

by drjurisharma, posted in life

Hello everyone ! Have a wonderful Sunday 🙋🏻

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We, all know and read enough about our body’s defence mechanism and network called the immune system. It is a system comprising of tissues, cells, proteins and biological processes that defend our body from any outside invaders like microorganisms and pathogens.

Though we have such an efficient immune system, yet we fall into sickness, disease several times during our lifetime. The reasons for a weak immune system are plenty. In today’s time, stress is the most dominance cause to have a weakened immune system. Then, lifestyle trends like the sedentary way of living, obesity, smoking, alcoholism and poor nutrition being some of the common causes.

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But, at the same time, there have been drastic changes in the societies and communities to bring awareness about healthy way of living, healthy eating. More and more people have started to transform their lives in a healthy way of living and dining.

But, despite gradual changes in lifestyle and eating habits, yet many people still fall sick and suffer from a weak immune system. The reason is our mental state which is too much drown in our daily stress, anxiety and tension. Not just exercising and eating healthy meals packed with vitamins and minerals help, but also a sound and stable mind is more necessary for a body’s perfect cognitive, hormonal and immune system to function at an optimum level.

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So, to maximize the immune status of the immune system ,we require a healthy physical state and a healthy state of mind.

To keep a healthy mind : 3 ways of improved thinking process….

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1. Homeostasis: When we self-inquired within us, we will always observe that we have an awareness that works through this body, mind complex. This awareness is very much in sync with the universal field of consciousness. We understand that everything is happening around us are experiences that we experience through the mind-body complex.

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Therefore, it is essential to realize that every experience we have is enabled through the field of awareness. In every experience, it is necessary to shift towards awareness. Then, in that case, both good or bad experiences, we have, cannot affect this body and mind complex so intensely. Say, during fear, or stress, when we shift our awareness to the universal field of consciousness, we become more like an observer to the experience of fear and anxiety. The biological system remains unaffected, and we stay calmer and in homeostasis.

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2. Healthy Emotions: Shifting attention to the universal field of awareness is quite difficult initially. As we identify ourselves too much with our body and mind, so we feel we are separate entities. So, it’s essential to cultivate divine emotions of compassion, love, empathy, which helps us to connect more and more to the universal field of awareness. It helps us to connect more with the web of life and healing.

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3.Metacognition: Develop our innate capacity of metacognition. That is to understand and start thinking about our thinking process. Being aware and more focused on every present moment, instead of being preoccupied in the past or future. Concentrating on every present moment prevents the mind from scattered thinking process, which can be the reasons for unnecessary stress, anxiety, fear and negative thoughts. This is the reason mindful thinking and practices are very useful.

Thanks for reading.

Blessings and much love 💐


8 truths of Leaky gut syndrome 🙌

by drjurisharma, posted in life

Hello everyone ! Have a wonderful and safe day 🙋🏻

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Time and again, it has been proved by extensive Medical researches that most of the chronic illnesses, including autoimmune disorders, type 1diabetes, irritable bowel disorders, migraine are all associated with gastrointestinal disorders. A patient who suffers from chronic symptoms’, the history should be thoroughly investigated for an underlying food or lifestyle habits that may be co-related.
Our body is not a single entity, nor each of its organs works independently of each other. Every structure, including the skin, tissues, mucosal lining, organ, system including a huge colony of microbiota are all interconnected and work together as a biological system. Not only this, the immune system, biochemical processes, endocrine and the autonomic nervous system, are all very much interdependent. Therefore, while considering any chronic disorder, the entire system has to be taken into account, including food habits and lifestyle in the process of management of such illnesses.

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1. The food, we eat reaches the intestines where they are bind to enzymes where filtration and absorption take place. Then, the nutrition of the food is absorbed in the bloodstream through the intestinal barrier. Without digestion, the food cannot escape directly through the intestinal/gut wall. The intestinal lining is typically intact and tight. It doesn’t let food, bacteria or toxins to escape directly to the bloodstream. Nutrients of food also absorbed through small villi on the intestinal wall. Usually, there are tiny holes of 1-7 microns in the gut lining through which the nutrition permeates into the bloodstream. When there is Leaky gut, the holes become bigger about 200-300 microns, and the intestinal villi are damaged too because of which the intestinal integrity is lost. That is the reason leaky gut is also called intestinal permeability. There is directly permeability on the gut lining through which the food material, bacteria, toxins escape into the bloodstream. The immune system comes into play and starts reacting. There is extensive inflammation of the intestinal lining and its structures. There is swelling and slowly scarring of the intestinal walls.

2. Evidence has proved that genetic predisposition is one of the leading causes of leaky gut. But, emerging researches have shown the not only DNA is to be blamed alone. Lifestyle conditions like high gluten diet, fat, sugar-rich diet, smoking, alcohol, stress, pain killers (non-steroidal anti-inflammatory drugs) and food intolerance are some of the common conditions predisposing leaky gut. Therefore, leaky gut commonly found in chronic conditions like Celiac disease, irritable bowel syndrome, Crohn’s disease, HIV/AIDS, cystic fibrosis, chemotherapy and radiotherapy patients. Leaky gut not only creates symptoms in bowel disorders but also linked to most conditions of autoimmune origin. It may be associated with autoimmune diseases like Lupus, Type 1diabetes, multiple sclerosis, rheumatoid arthritis, psoriasis, Chronic fatigue syndrome, asthma, allergies and mental illness. Autoimmune disorders are difficult to diagnose and treat. They can be managed and controlled but has no permanent cure.

3. Trigger factors of leaky gut are like a gluten-rich diet, dairy-rich, soy food or drugs like antibiotics or over the counter pain killers like aspirin, acetaminophen which may disturb the intestinal lining and cause leaky gut. Such triggers lead the immune system to be activated, causing an immune response in the body to produce antibodies against our own body’s intestinal tissue lining, causing inflammation. This inflammation can increase the intestinal permeability that is the escape of food and toxins directly into the bloodstream leading to symptoms like pain, diarrhoea, joint pain, fatigue, headache and depression. As Leaky gut is associated with a number of symptoms, so, it is called Leaky Gut syndrome. 

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4. Common symptoms are
Diarrhoea, Constipation
Pain abdomen, bloating
Skin rashes like acne, eczema, rosacea
Brain fog, memory loss
Depression
Chronic Fatigue
Joint pain.

5. Though strong evidence shows that many chronic conditions are associated with an underlying cause of leaky gut. Leaky gut is still not considered an official medical diagnosis, nor it has a standard protocol of treatment. A proper detailed history of the patient can detect the leaky gut condition. Therefore the management also differs from individual to individual depending on the full range of trigger factors.

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6. Diet and lifestyle changes do help a great deal in such conditions. Drugs that suppress the immune response and also to control the inflammation are required in some cases. The most important message is that we know our body better than anybody else. Even if we go to the best of the specialist physician, we should do what works best for us. Never stop self investigating and self-analysing yourself about why and what may trigger or lead to such symptoms. Be your observer, and make changes accordingly, which may be very helpful.

7. Hold on to basics. As, from my own experience, the best thing is leading a simple life; more fundamental is food and lifestyle, less is the list of complications or symptoms of chronic illnesses. Stick to the essential food habits that you may have inherited from your ancestral lineage because that’s how your genetic makeup and your body is comfortable. Follow work, exercise and sleep balance. Always maintain calmness of mind by using techniques of meditation and mindfulness because a healthy mind has a high impact on the physical body.

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Other measures that can be beneficial are:
To limit the amount of carbohydrate from the diet.
To eat more of fermented food (Kombucha, sauerkraut, kimchi, yoghurt)
Limiting dairy products and using more probiotics in the diet.
Eating more of soluble fibres in the diet.
Limiting the use of antibiotics and pain killers and using them only when necessary.

8. Vitamin deficiency of D, A, C, Zinc are related to increased intestinal permeability. So, dietary sources and vitamin supplements can be helpful to some extent. Vitamin D also suppresses inflammation in the gut. Certain supplements like Curcumin, L glutamine, collagen peptides, Zinc and probiotics are also helpful in some instances.

Thanks for reading.

Much love and blessings for all 💐

 

Greetings 🙏

by drjurisharma, posted in life

Hello everyone ! Have a wonderful and safe day 🙋🏻

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Much love to all 💐

 

Post: How about a smart healthy brain 😇😍, anytime, any age? : 5 ways to facilitate the process.

by drjurisharma, posted in healing, health, mental health, Science, wellness

Hello everyone ! Have a wonderful weekend🙋🏻

Neuroplasticity and Neurogenesis, two terms commonly used when it comes to brain health. We, just don’t need to dive so much into Neuroscience to learn what they mean and how we can help ourselves to keep our brain healthy. Brain health is important because as long as our brain is healthy, we keep learning new things and our memory is intact. As ageing progresses, we can prevent ourselves from certain chronic conditions like dementia, Alzheimers and Parkinson’s disease by maintaining good brain health.

Neuroplasticity, meaning that our brain is continuously changing through our entire lifetime depending upon our experiences, the environment, habits, behaviour. Neural pathways keep rewiring and dewiring depending upon what is necessary and what is no longer useful. Therefore, being in a positive environment, thinking and feeling positive is all very important.

Neurogenesis meaning formation of new neurons, that is our ability to learn new things and retain in our memory. Previously, it was believed that neurogenesis stopped once we reach our adulthood, that is around the age of 20. Now, researches have shown, that neurogenesis occurs throughout our lifetime. So, we can learn until the day we die. In our brain, the neurons are formed from the neural stem cells and progenitor cells which are in the Hippocampus mainly and also in other regions of the brain. Though every day, new neurons are formed, before, they could get matured, many of them get pruned. A special protein BDNF (brain-derived neurotrophic factor) has been identified which is responsible for promoting the maturation, survival and maintenance of the neurons.

So, how do we facilitate this process of neurogenesis and maintain the level of BDNF? 5 simple ways

1. Exercise: Any exercise which can increase the heart rate mainly aerobic exercise, running, brisk walking.


2.Food: Rich in omega 3 fatty acids like fishes (salmon, tuna, sardines), avocados, chia, hemp seeds and nuts. Other sources which help are turmeric, blueberries, goji berries, lotus roots, algae, green tea, coffee. However, too much caffeine is detrimental to neurogenesis.

3.Emotions: Experiencing positive emotions like joy, excitement, love and feeling good, stimulate Neurogenesis. Such emotional experience can appear by being creative, learning a new skill, going out in Nature, proper sleep, listening to Nature sounds, good music and sex. A positive relationship with partners, peers, relatives is helpful. Being in chronic stress, anger, anxiety are detrimental to neurogenesis.

4.Mind stimulation: Cognitive abilities like reading, learning, memorizing, discussing new ideas, taking up music lessons, problem-solving, all stimulate neurogenesis. Cognitive reserve (resilience against brain damage) can be built up by engaging mind stimulating activities or intellectual work.

5.Meditation: Prayers and meditation can stimulate neurogenesis. Practising mindfulness, compassion, being in silence, stillness all facilitate neurogenesis.

Some lifestyle factors which can decrease neurogenesis are a high intake of carbohydrate, sugar, fried foods, inflammatory foods, chronic caffeine intake, smoking, alcohol, obesity, chronic stress, lack of sleep, negative emotions like sadness, depression, lack of engagement, boring life. Direct trauma to the head can be very detrimental to neurogenesis. Nowadays, even environmental pollution is quite hazardous to brain health.

If you are intending to learn more about lifestyle changes that you can do to improve your brain health, I recommend the book: Neurogenesis diet and lifestyle by Dr Brant Cortright

Thanks for reading. Take care.

Blessings and Much love to all 💐

Post : Emotions affects physical health 🙇🏻‍♀️ 4 ways to better handle your emotional wellbeing.

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, cognitive health, Diwali, fear, pain, emotions, healing, health, mental health, spiritual, wellness

Hello Everyone ! Have a great day 🙋🏻

Your body is not a single entity. It is a community of 50 trillion cells which behaves the way you think, feel and act. When you are in good emotional health, your healthy mental state influence every cell of your body to grow, function healthily and die in normal cyclical order. Again, new cells born and the cycle goes on. But, then this is an ideal situation.

Today, life is full of stressful and unwanted changes. Some of these events like a job change, job stress, death of loved one, divorced or any such situations create a stronger sense of anxiety, sadness, pain which can completely disrupt your emotional health. With emotions running high, your physical health gets affected causing you to develop high blood pressure, hormonal imbalances, stomach ulcers, weight issues etc. Not only this, your immune system gets affected greatly. You are more prone to disease and illness. So, how do we deal with this?

Controlling our external environment, or the circumstances and events in life is not within our control. There is nothing we can do about it. The only thing we have control is on our emotions, thoughts which do influence our physical health.

4 ways to handle better your emotional state:

1.Resilience: Always keep having a positive view of self. Love yourself and understand your self-worth. This helps in creating a security blanket around yourself. Having strong social support, being close to your loved ones, friends do matter. Learning to accept change in the environment, and keeping everything in proper perspective is important. Not everything in life will happen as per your will. All these mindsets help in building resilience to deal with any situations healthily.

2.A balanced life: Always count on your Blessings and gratefulness. Focus on things in your life for which you are grateful. Try not to get obsessed with anything like job pressure, relationship issues, problems at work or at home. Because things do change with time. Let go of the things which are stressful to your life and make time for things which you can enjoy. Create a balance in your life which helps you, in your both, emotional and physical health.

3.Calm your mind: There is a strong mind-body connection. The more your mind is calmer, the more you are stressfree and enjoy a healthier body. Always, make time to engage yourself in mind activity like meditation, listening to calm music, deep breathing, stretching or Yoga.

4.Self-care: To take care of emotional health, try taking care of your physical health by following a healthy routine of eating healthy, sleep, exercise. Releasing pent up emotions by sharing with loved ones and friends is important too. Exercising also helps in letting out pent up emotions.

Thanks for reading.

Much love to all 💐

Post : Meditation minimizes Inflammation 🙌

by drjurisharma, posted in brain, cognitive health, emotional health, happy, happiness, wellness, seratonin, dopamine, sunlight, endorphins, healing, health, life, meditation, inflammation, disease, physical health, mental health, wellbeing, mental health, nature, Science, wellness

Hello everyone ! Hope everybody is doing great 🙍🏻

We know by now that chronic inflammation is the commonest cause of various disease state in the body. Inflammation is a natural attempt of our body ‘s immune system to fight against a certain state like infections, injury or toxins which can harm the body. It is a defence system.

When cell damages, your body releases chemicals in the form of antibodies and protein to combat the threat and increases the blood supply to the damaged area to fasten the healing. This usually lasts for a few days and is called acute inflammation. But when the response lingers for a long time can be harmful to the body. In the chronic inflammatory state, the body goes into a constant state of threat. This is the state responsible for many diseases ranging from cancers, asthma, heart diseases, stroke, diabetes and even Alzheimer’s disease.

Chronic inflammation is influenced mainly by chronic stress, anxiety, prolonged infection, injury, autoimmune diseases (like type 1 diabetes, rheumatoid arthritis, Psoriasis and many more), long exposure to toxins and lifestyle factors like smoking, obesity, alcoholism.

Physically, maintaining the health of the body by eating an anti-inflammatory healthy diet (antioxidant-rich ), exercise, Yoga, sleep helps the body greatly to prevent and defend from the inflammatory state.
But then, this is not enough, our environment, our thoughts, feelings, emotions are equally important for healthy mental health, responsible to prevent and defend the body from the inflammatory state. So, how do we maintain a sound, calm mind in spite of all the day to day triggers of stress from our daily grind?

Several types of research have found that meditation-like mindful practises does reduce inflammation by impacting in the brain ‘s functional connectivity. Stress reduction mindfulness practices have shown a marked reduction in inflammatory biomarkers like C reactive proteins.

Learning and practising meditation isn’t rocket science. We don’t need a special session under an expert or Guru to learn to meditate. It is simply a state with the least distraction and freeing the mind from the clutter of thoughts. It is making an effort to put our mind in a relaxed, calm and “nothing” state. There are loads of books, reading materials and videos on Youtube and other channels of guiding and teaching you to meditate. But for me, self learning and adopting my method to relax my mind and meditate , works better. Just devote some time for yourself everyday, away from all distractions.

Mindfulness too greatly helps the mind to free from the thoughts clutter. Like meditation, you don’t need to go to a “no thought” state. Instead, you remain fully aware of your surrounding, yet not being reactive to it. It is a basic human ability to be fully present at the moment. Like being simply aware of your breaths, or simply focussing on whatever task you are performing at the moment.

To conclude, whether you may meditate or learn to practise mindfulness, the main purpose is to clear your mind from unnecessary thoughts clutter. This helps your mind greatly from going into chronic stress and overthinking. Maintaining a calm and relaxed mind not only prevent unnecessary inflammation but nurture the physical body and is also self healing.

Thanks for reading.

Blessings and much love to all 💐

Post : Your quirky Subconscious mind 😇

by drjurisharma, posted in brain, cognitive health, emotional health, healing, health, life, mental health, mind, subconscious mind, habits, meditation, hypnosis, emotional, wellbeing, Science, wellness

In your, every day lives, the brain functions as two major parts – Conscious brain and Subconscious brain. Out of this, 90-95 % of your actvities are carried out by our subconscious brain which acts as an auto pilot. This is your habitual brain. While only 5 % is your thinking brain, the cortical brain, who does the conscious brain activity.

The subconscious mind is more of the inner primitive brain also called the limbic brain which does your automatic, habitual behaviours, which is also responsible for your emotions, feelings, reactions, fears, impulses and reflexes in your everyday lives. So, think, how important a role this subconscious mind plays in our day to day life.

From the day, you were born till 6-7 years of life, your brain is in the hypnotic stage. That means, you observed everything in your environment, programmed every good or bad habit from the people surrounding you, picked up every single activity you have seen. That’s how, the subconscious mind got programmed. As you grew up, you started understanding things slowly but you still picked up habits, beliefs, feelings, emotions, reactions of people, your parents, teachers, friends surrounding you.
By the time, you became an adult, you have already developed a personality, habits, traits, thinking patterns, which are very much part of you. Your subconscious mind takes the upper hand in controlling your life which you are not even aware.

Your subconscious mind is not your enemy. Because you cannot do without it. Whatever activities you perform like walking, speaking, eating, writing, driving are all because of your subconscious mind programming. Then, how does it affect your life?

When it interferes with your life purpose, your goal, your performance, your task, then it starts affecting your life. From childhood, apart from the huge lists of habits that you have, you might have picked up a certain negative pattern of thinking like fear of failure, low self-esteem, pessimistic thinking, fear of challenges, impulsiveness which can be stumbling block to succeed. Most of the time, you are not even aware of. You become frustrated, sad and disheartened. You read motivation books, watch motivating videos, make tons of effort. Still, unknowingly, you come back to your old thinking pattern. This is because you have developed this habitual thinking pattern over the years. Sometimes, in spite of knowing your faults, you are unable to change. You go through your same fear, worry, negative thinking again and again. Then, how can you change?

To reprogram your subconscious mind :

Keep repeating your changed beliefs and affirmations:

To break a habit and reprogram your mind for a new habit will take time. Your subconscious mind is habitual, so, to learn a new habit and reprogramme your subconscious mind would take some time.
Firstly, decide on what you have to change in yourself. Frame that belief or affirmation in your mind. The subconscious mind does not understand verbal language so using metaphors is a convenient way. Then, keep repeating and reaffirming daily till you can form it a habit. It can take a long time and years. But, this is the most convenient and effective way to change your subconscious mind.

Then, there are other methods, like energy psychology, hypnosis, Psych -K where the brain is brought to the alpha-theta a wave stage, and then the belief is slipped into your subconscious mind. I have not much idea about these methods because I have never tried them. You can get more information on them, if you are interested in

https://www.brucelipton.com

Thanks for reading.

Take care. Much love to all 💐