Tag: physical health

Post : Stillness 👤

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

Hello Everyone ! Happy Friday 🌼 and have a great weekend ahead 🙋🏻

Every day, in this hustle-bustle of life, there is too much noise to ever be in silence. The cacophony of sounds distract us all the time and our mind is filled with too many overcrowded thoughts. By the end of the day, you are too exhausted physically and mentally with this craziness. But then, can this drama of the outer world ever pause? The answer is yes, unless, we allow ourselves to be paused and listen to the silence.

Yes, the essence of being silent in stillness even for a short time can be a source of great strength, highly rejuvenating not just mentally but physically too. It gives you the much-needed fuel before you step into a new day. We feel stillness is difficult behind all the distractions. Everything gets in our way. It’s only when we become aware and learn to listen to the stillness, we get time to truly rest.

The best day to practise stillness is right from today. Each morning or evening or summer or winter has its kind of stillness. Sitting or lying down, after breathing deeply with eyes closed, away from noises and trying to follow up your natural breaths for some time will let your life simply, drawn into this darkness where there is no limitations or constraints. Though it may sound simple, it isn’t that easy. But then, this is a practice. Initially, you are so caught up with thoughts that the mind slips for tomorrow’s meeting, the emails that you have to check, you have to meet up a friend, your next meal to be prepared come all your way. I know my friends, this is a little difficult, as you are trying to focus on nothing and there isn’t any goal to reach.

You start forming a habit when you are doing every day for a couple of minutes. Some days are difficult with too much clutter of thoughts while some days are easy to focus. That’s all ok, my dear friends. As the days pass by, you will learn to enjoy this silence, the peace. The darkness within this stillness has much more to say than anything else. I have tried myself and am still learning and enjoying the process. You will experience inner peace and wisdom, your spiritual growth. This is what people call as meditation or the sacred stillness is all about.

I have already talked about the science point of view ( in some of my previous posts) what meditation, stillness bring about changes in the brain and also in the physical wellbeing (reduces inflammation).
Practising stillness also helps in a better quality of sleep. So, the benefits are plenty. I am not exactly using the term “meditation” as there are several methods of guided thought meditations. Here, I am simply talking about the stillness, listening to the silence which helps to nourish us both physically and mentally. It gives us a deeper sense of connectedness, perhaps with the Divine.

Whether or not, to practise stillness or meditation is entirely our choice to make. We can start listening to silence and practise stillness or continue to hide from it.

Thanks for reading.

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: Daily detox diet 🙌

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

Dear friends, hope you all are doing good !

Leading a healthy life isn’t enough to maintain a state of wellbeing or make us disease-free. A lot has to do with our mental state of health too. Daily, we feed ourselves with a lot of unwanted, unhealthy emotions which not only harm us mentally but detriment our physical health too, causing a diseased state in the long run.

Normally, people, like you and me when in emotional good health, are aware of our behaviour, thoughts, feelings and emotions. We have learned to deal with the daily stress and grind of our daily lives. However, sometimes, some sudden disruptions may happen in life which may greatly affect our emotional health. Certain unwanted situations, like the death of a loved one, suffering from an illness, fired from a job, financial issues, divorce and a lot more. All such kind of situations can build up trapped emotions in us like a looming sadness, stress, anxiety, depression. Even good news like the arrival of a baby, or joining a new job can build up unwanted stress in the body.

Now, we all know that thoughts and emotions greatly affect our both physical and mental health. Feelings of worthlessness, helplessness and hopelessness can build up chronic stress in the body. It is directly indicating that something isn’t right in our mind and body balance. That is the reason, people with chronic stress state suffer from high blood pressure, hormonal imbalance, thyroid issues, insomnia, gastric ulceration and so on. We are already aware that chronic stress can increase inflammatory processes in the body. And chronic inflammation is the most common causative factor of diseases like Cancers.

So, how do we do detox daily from this emotional baggage ?

1.Wider Perspective about life: From the time you are born, you start having a defensive mechanism against threat or loss in life. So, it is your natural tendency to give more importance to the bad than the good. You always keep worrying about the bad and forget about the good side of life. So, we have to have a broader perspective about life, understand the realities. Death is inevitable to all of us. So, instead of worrying about the bad of what has happened or what is going to happen, focus on the positive aspect of life, all the good things around us, the Gratitude and the Blessings. Feeling the present moment as much as we can. All of them have a powerful impact on both physical and emotional health. So, every day and throughout the day be in awe of your Blessing and gratefulness. This gives you an emotional resilience and strength to deal with potential threats and stress. Build upon your creativity, the talent which you have never explored. The more you open up to life, the more resilient you become. So, daily give yourself time, do whatever you enjoy doing, forgetting all your worries and stress. Though it is easy to say than done, it’s a practise, a habit, we need to form and follow.

2.Trapped Emotions: Never let any negative emotion to be build up within. Let go your anger, pain, hurt, stress, sorrow, frustration. Always remember, nothing is permanent here in this life, not even the life itself. We all have to go one day. So, what is the point in holding back emotions which seems meaningless afterwards? What is the point in holding anger or frustration which harm us from within? So, letting go of your negative attitude and emotions is the only solutions. Every day, make sure you release, forgive and forget all the negative emotions that you felt for the day before going down to bed.

3.Invest in your health: We need to invest in our health both physically and mentally. Take out time every day for your wellbeing. Exercise, meditate, go for Nature’s walk will help you let out your strong emotions within you. Talking to your friend, your partner or anyone whom you rely upon can help you let out the negative emotions. This is important because sharing helps you to lessen your emotional baggage. Last but not least, love yourself, eat healthily and try having a good night sleep every day.

Thanks for reading.

Take care. Much love to all 💐

Post : When life puts you down? 5 ways to self help your emotional healing process.

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

Rumi says: ” What hurts you blesses you. Darkness is your candle “

When life crashes you down, you are deep down in emotional pain which only you can understand and experience. The pain is very personal. Life can put you down in many ways and many times like unhappy relationships, physical appearance like weight issues, heartbreaks, divorce, death of a loved one, sickness, disease, injury.

When you suffer such setbacks, you have a natural tendency of denial and trying to move on as fast as you can. But in the process, the recovery remains incomplete or even worse. I have been a very sensitive person myself in my entire life. So, I have always tried to look out and read for various ways by which a person can recover from any emotional healing. According to psychotherapy, it is important to experience the pain and slowly let the healing process in. It is necessary to feel the pain to let it heal. There are people around you who may have genuine concern about you, will advise you to move on as quick as possible. But in reality, the healing process does takes time to fill up the wound completely.

5 ways by which you can support your healing journey.

1.Acknowledge the pain: Respect and honour your pain for which you have suffered so much. Be it an emotional trauma or a physical illness, acknowledge the pain and experiencing it are important. When you let your emotional pain in, when you are emotionally drained, then only you can let the healing process to begin. Emotional pain can only heal when you let the healing process in. No amount of time or people, psychotherapist’s guidelines can heal your pain unless you acknowledge your pain and let the healing process in.

2.Overcome your mental barrier: When we suffer some kind of pain, we think we are bad human beings, we have been punished for our bad deeds. This mindset needs to change. Everyone goes through some pain and struggle through life. Pain and struggle are a part and parcel about life ‘s journey. Then again, self-doubt starts making us think if we deserve to heal. Yes, we are all very deserving to experience and enjoy life. Certain issues like being overweight, not a conventional good look, can even make you suffer emotionally. It is important to remember, that life is way beyond the superficial things. Accept the fact that external appearance isn’t so important in developing connections. Learn to stop judging yourself.

3.Dig out the source: Try to understand the source where your emotional pain appeared. Maybe the heartbreak, maybe the physical illness, maybe an emotional trauma during childhood or pain due to death of a loved one. Because when you dig in the source, then can you initiate the healing. Knowing the root, and working on it slowly helps you start healing.

4.Letting go: Let go of your fear and anxieties: Overthinking and worrying don’t let you heal. You have to let go of your anxieties, stress and fear which in turn will harm you more than doing any good for you. Even in case of physical illness, when you let go of your stress, there is a balance of the hormonal, nervous and immune systems which are all very much part of the healing process. Emotional healing starts to happen when you let go of stress completely.

5.Learn from the scar: Whether it’s an emotional scar or a physical scar, revisiting and rumination aren’t healthy at all. Ruminating the experience again and again, not only becomes toxic but even make it more difficult to heal and move on from the pain. Remember, everything around you changes, even your body’s cells undergo continuous transformation and regeneration, so leaving behind the pain and the past does help you heal faster and start refresh.

Post: Why “me” 💖 time is essential? 4 small endearing steps towards self-care.

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

Self-care is a priority and not selfish. The simple reason is if I don’t care about me, how can I care for my loved ones? If I don’t cater to my emotional and physical needs, then how will I cater to other’s needs?

But, then, in reality, you are driven by your responsibilities, to push yourself more and more. There are personal, professional, family, societal pressures and commitments which makes you push yourself to the extreme limits to fulfil all the demands and responsibilities. In the process, you forget yourself and do not even realise that you have your share of emotional and physical needs to be taken care of for your overall wellbeing.

Realisations come very late when we are knocked down by chronic stress, complete burnout or end up in a diseased state. Therefore, self-care daily is very important for both physical and mental wellbeing.

Scientifically speaking, there are several areas and dimensions of self-care.

Here, I have tried giving 4 small different steps towards self-care.

1.Spend some ‘me’ time alone: Everyday, give yourself a few couples of minutes to cut off from the routine grind and the hustle-bustle. This is your ‘me’ time entirely. Do whatever you enjoy doing, go for a short walk in nature, practise a hobby or listen to a piece of music. Meditate and observe your emotional feelings and acknowledge them. Understanding and acknowledging your both positive and negative thoughts are important so that you can let go of unwanted thoughts. Remember, thoughts are always associated with your feelings and experiences. Always, love and praise yourself for what you are and how far you have come in this journey. In self-care, self-love is important.

2. Control your stress level: Understand that when stress persists, your cortisol level shoots up. This adrenal gland hormone not only increases your blood sugar level but also elevates inflammation in the body which is responsible for various diseases like heart diseases, diabetes, obesity, cancers. So, when you feel you are at stress in the day, take a break. Practise relaxation like breathing exercises, stretches so that cortisol comes back to balance. Another simple way of letting stress go is to practice mindful moments, being present at the present moment. Sit quietly and notice your breath for some time. Feel the wind, air, smell around. Engage yourself in imagery exercise like walking down a beautiful forest, walking down a sandy beach, hearing the sounds of waves.

3.Practice gratitude: In the daytime, practice gratitude several times, being thankful for your existence, for your loved ones around, and for a beautiful life you have. These moments are important because whenever you feel gratitude and joy, there is a release of endorphins and serotonin which are happy hormones and which are necessary for your physical and mental health wellbeing.

4.Physical health: Lastly, as we all know, self-care remain incomplete if we do not care for our body. Eating healthy, routine exercise, sleeping well are essential steps towards physical wellbeing. For the normal wear tear of the body, giving enough rest helps in the healing and repairing process.

Post :Healing, some beautiful insights.

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

Always remember ….. Healing happens when you let it happen. Your mind and body has an innate capacity to heal on its own. It is up to you to give the right environment. Be it a physical illness, a mental sickness, a pain , a hurt everything heals. It is upto you to let yourself free from all negativity, anger, pain, fear, stress, anxiety and just surrender, and let the healing energy in. Healing is essentially setting yourself completely free from all that is negative within you.

You are equipped with an amazingly powerful immune system and a very powerful mind. The medicines and doctors can only facilitate your healing process. But the actual healing happens when you let it in.

You are blessed with an amazing life energy within you. Always keep working on it , nurture it, protect it. Therefore, taking care of your body, mind and soul on a regular basis should be your top priority. This is how you keep your life energy alive.

To keep your life energy active, your healing force alive, you need enough time to rest and renew. Eat well, sleep well and never compromise on anything which overstrain your physical and mental wellbeing. Think good for yourself and also for others. Life is a precious gift so live in gratitude and contentment. Anything that keeps you nagging, always let go.

Spend time with Nature, as much as you can. Nature is loaded with positive healing energy. Go out for a short walk in the woods, you come back with a rejuvenating spirit. This is an ultimate therapy which doesn’t cost you a penny. All of these small steps help you to stay away from all negativity and sickness of any kind.

Post: 3 basics of a balanced life.

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

When your mind, body and heart are in a balanced state, you feel more free, calm and grounded.
A balanced life cannot have set standard rules for everybody. What work for me may not work for you? So a balanced life cannot be followed according to a rule book but instead can be created by each one of us in our own life.

For me, like many of you, balance life is a balance of personal, professional and social life. It is also a balance of mind and heart, both practical and emotional aspects of life.

In life, it is important to remember, that like time, energy is limited. When we feel that any aspect of life is consuming too much attention and energy, it is time for a change and correction otherwise it will affect the life’s balance.

Imbalances not only affect the mental health causing stress, anxiety, sadness or unhappiness but also affects the physical health causing sickness and diseases.

Many successful people and business leaders have been giving their success formula, their tips of creating a balanced life in the form of books, interviews, lectures. But do they really work for me or you? Each one of us leads a unique life, and it is up to us to create a balance in our unique ways.

3 basics which go to create a balanced life :

1.Set Priorities: It is important to acknowledge my priorities and boundaries. At whatever age or stage of life, we are, it is important to know which aspect of life such as professional/financial, personal, family requires more attention and energy. Accordingly, we need to divide our focus and plan. It is important to have goals and aspirations in terms of career/ finance but also keep a balance on the personal/family life. Too much attention on either side may create a whack. Be it personal, professional, social life, it is important to set our priorities right.

2. Self love and care: An important aspect of balance life, is taking care of
your physical wellbeing. In spite of your daily grind, you should always take out time for yourself. Practically speaking, if you don’t have physical wellbeing, how will you cope up with everything? Meaning your professional or personal/family life or grinding towards your goals and aspirations. Taking care of yourself, eating healthy, maintaining an active lifestyle are all very important for good physical health. Whatever be the day , good or bad, always keep loving yourself and stick to your healthy routine.

3.Enthusiasm for life : In today’s stressful life with continuous adversities, it is very important to have an adequate mental balance. Keeping an open mind, carrying an optimistic attitude is the best way to approach and deal with life. Things don’t turn out always as planned. Although you keep thriving for your goals and success, you need to have a bigger purpose in life. Life is not only about materialistic success. And it is too short to live with regrets and unhappiness. Some day, even if you may achieve your career success, you may not feel happy or contentment in personal life. So, it’s important to create a balanced life on every aspect of life to experience peace, calm, happiness and sense of fulfilment. So, enjoy and live life to the fullest.

Post: 10 tips of eating healthy🙌

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, healing, health, nature, New Year, wishes, health, healing, happiness, positivity, fitness, wellness

Eating healthy is easier and cheaper…

Local produce

Eating healthy isn’t complicated or fussy. In fact,it is the easiest option if we make it a way of life, a daily habit. 

Its time to erase all our myth about eating healthy.Common myths are eating healthy is expensive, being difficult due to non availability of resources and circumstances at work, travel and so on. But the truth is if we have a will to do so, we can make it easier always: The most common simple ways can be :

1. We should always eat the locally available produce in whichever part of the world we live. Whole grains, pulses, vegetables and fruits which are locally grown, which are in abundance in your region, fresh and not expensive.

2. The most important component in our body is water which comprises of 60 to 70%. So, it is very essential for our body’s wellbeing. Moreover, drinking water is easily and readily available resource in major parts of the world. And, we know drinking water is a healthy habit. The more we hydrate ourselves, the more healthy is our brain and body, not to forget the added benefit of glowing skin and complexion. But the problem today is we always opt for aerated water, soda, cola and alcoholic drinks. So in fact unhealthy drinking is expensive. If we carry our water bottle, it’s not just cheap but healthy too.

3. It is not only enough to eat healthy but also to keep a check on the portion of whatever we eat. Not only at home, but in work place or wherever we travel, it is important to eat in moderate portion. Eating in moderate portion is the most essential tip to keep a check on body weight. 

4. We have read enough, by now, that eating healthy is curbing sugar, excess fat and avoiding processed food. The simple logic behind this is healthy food are preferably raw, in natural form and which are not over cooked and their natural nutrients are restored. So the best option is to carry our home cooked food, fresh veggies, fruits wherever we go. If this is not possible, we need to choose from the best options available at that point of time.

5.The wisest way of shopping healthy is sticking to our grocery list (Buy items which are necessary ). Buy unprocessed , generic brands which are less expensive and healthy. Sometimes, seasonal fresh fruits ,veggies, sea food are expensive. So frozen fruits and veggies are cheaper option. Off course, sea food and meat should be fresh. Grains, pulses can be brought in bulk to save some amount of money. 

6. As mentioned earlier, choice of best option of food easily available is not only wise but at times cheaper. Instead of meat ,switching to beans, pulses are better choices. Instead of junk food, gorging some nuts or a fruit whenever hungry is way better. Instead of dining in a restaurant, celebrating at home with home cooked meal is not only cheap but a healthier option.

7.Left overs of food are great option to use our creative cooking skill for the next meal time. So the freezer is our great friend.

8. If you have a yard at home, growing your own veggies is a very wise option. If not, at least have some pots of herbs on your window balcony for ready use.

9.Above all, eating should never be associated with entertainment or pleasure. We eat to live, grow and nourish ourselves. Eating three proper meals a day is more than enough.This is actually the concept of intermittent eating (eating in specific timings).Gorging a fruits or a handful of nuts whenever hungry is just normal craving.

10.Only eating healthy is not enough. Physical activities, exercises, movement of our body are very ,very important to maintain a good health. Lastly, maintaining a calm mind, meditating, relaxing are very essential for holistic life. 

Thanks for reading.

Peace and love 🙏