Tag: stress

10 facts: Why is self-awareness an ultimate goal?

by drjurisharma, posted in Anger, frustration, pain, jealousy, hatred, fear, greed, lust,, cognitive health, Emotional thoughts, fear, pain, emotions, healing, health, mental health, Psychological traits, habits,, Science, self healing, Self-awareness, self- reflection, self- esteem, empathy, acceptance, spiritual, wellness

1. Self-awareness is quite a commonly used term for mental health and well-being. While it has been discussed frequently, many people lack its actual understanding. Our everyday life is often caught up in autopilot mode, so our quality of awareness is very low. Our thoughts, emotions, reactions, habits, routines and impulses of day-to-day life are all on autopilot, so that instead of being aware of them, they keep us in control every day. So, it is important to understand Self- awareness and learn this ability of self-observation to improve our quality of awareness.

2. Many times in real life, we have gone through similar experiences, similar kinds of failures, attract similar people, have similar reactions, similar impulses, similar emotional meltdowns; the reason is not the outside world, but it is our inability to understand ourselves and our unwillingness to change. Most of the time, we are not self-aware of our emotional state, lack understanding of our strengths and weaknesses, so we end up in similar situations and experiences. As an individual, it is important to learn self-assessment, introspection and the ability to recognise our thoughts, feelings, emotions and actions.

3. Self-awareness is a psychological skill of knowledge and understanding about one’s own emotional state. It’s about self-observation, self-assessment of one’s emotions, thoughts, feelings, reactions and actions. It’s a capability of recognising one’s own reactions, actions, and behaviour in interacting with the outside environment and other people. Self-awareness helps in identifying tendencies, understanding emotional states, strengths, weaknesses, limitations and personal goals. It’s a lifelong learning ability to develop confidence and optimism in this dynamic world.

4. Self-awareness can be beneficial in several ways:

• Helps in building self-esteem, self-control, creativity, and skills

• Benefits include self-acceptance, emotional growth, and self-development.

• Aids in decision-making.

• Understanding strengths, weaknesses, and limitations.

• Accurate self-reports.

5. For several decades, thousands of research studies have been carried out to understand the interconnectedness between self-awareness and important key attitudes of human behaviour like habits, feelings, emotions, happiness, stress parameters, empathy and job satisfaction. Broadly, two types of self-awareness studies are recorded as :

• Internal self-awareness: It’s the ability to observe and monitor our inner world, while some label it as a state of self-consciousness temporarily. It is found to be associated more with relationships and job satisfaction as we try to fit ourselves with our personal control and social control.

• External self-awareness: Some state it as the difference between how we see ourselves and how others perceive us. Studies show that people who understand how others see them can be more empathetic and understanding of others’ perspectives.

6. Extensive research has identified five layers of self-awareness:

• Physical: Awareness of your physical body as shape, size, gender, race, ethnicity and five senses.

• Energetic: The breath and energy levels, which include the life forces that help you to move, think, create and take action.

• Mental: The thoughts, feelings, emotions that help you to react and take actions for yourself, others and life.

• The Witness: When you learn to become your witness and become aware of the different layers of self-awareness without being judgmental. This is an essential part of the path of learning self- awareness because you can bring about changes, a better understanding of your flaws, unhelpful patterns of beliefs, and habits that need to change.

• Bliss: Deep connection with a Higher Self, the Truth. A spiritual interconnectedness with the Divine.

7. The skill of knowing yourself is the biggest deal. If we actively start employing this art of self- awareness, we see ourselves as in a mirror, no hidden veil, just inside out, the reality as it is. Then,we start to find acceptance within ourselves, develop resilience if changes are not possible, and consciously bring about changes in our reactions, habits, behaviour and actions in our day-to-day life whenever required. This makes our everyday life approach easier, better handling relationships with people around, self -efficacy in controlling our mind, emotions, impulses, feelings, reactions, dealing with the external environment, people and the world around as it is.

8. Being in a path of self-awareness asks us to understand:

• Clear knowledge of our basic nature, character, impulses, flaws and desires.

• Observe our own habits and behaviour in dealing with our inner world and external world.

• In alignment with our energy levels and breath, and how they are affected by our choices and lifestyle.

• Keep an eye on our thoughts, feelings, emotions, impulses and learn to respond rather than react to whatever life throws us.

• Being a witness to self (intuitive wisdom) so that self-acceptance is easier without being judgmental.

• Searching for our connectedness to something bigger than ourselves.

9. Practising and learning to seek self-awareness is far from being an easy task; it is a lifelong process. Our day-to-day life is so much attuned to working, earning money, parenting, paying the mortgage, bills, and routine hustles that we hardly get time for ourselves. Besides, many obstacles cause hindrance in this path :

• Fear – Knowing and understanding our vulnerability, uncomfortable emotions, and weaknesses.

• Attachment – attachment to people, desires, things can often lead to internal conflicts.

• Aversions – Conscious understanding and resurfacing of situations, people, we usually avoid, internal conflicts, unresolved emotions and discomforts.

• Ego- Instead of being the centre of the world around us, knowing that ego is that tool to distinguish us “I” from the outside world, learning to balance it with wisdom rather than controlling us.

• Ignorance – Learning and understanding about the larger picture of life, rather than being happy when life goes well and disliking it whenever life throws challenges.

10. Developing and seeking self-awareness is an ongoing process, a lifelong learning. In this process, as an individual, there is tremendous personal growth, control over emotions, decision- making and self-acceptance with limitations. Some of the basic strategies are:

• Daily practising mindfulness, calmness, and reflections upon thoughts without judgement.

• Journaling your thoughts, feelings, emotions, impulses on experiences and situations.

• Getting honest feedback from trusted friends, family members, siblings, and partners.

• Self-analysing the situations that can trigger strong emotional responses like anger, panic- attacks, pain, and fear.

• Self- assessment of limitations, weaknesses, strengths, and levels of resilience.

• Routinely reviewing the day-to-day reactions, actions, decisions and interactions.

Thanks for reading.

Peace and love 🙏

10 facts: Why mitochondrial health is of crucial importance?

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, brain, Brain, nervous system, gastrointestinal disease, autism, cancer, cognitive health, Food, Fruits, veggies, berries, healing, health, Heart disease, Inflammation, diseases, environmental damage, health issues, life, Mitochondria, mitochondrial disease, mitochondrial health, Physical activity, exercise, strength training, walking, meditation, Supplement, Supplement, Coenzyme, Q10

1. Right from the biology textbooks in school, to higher levels of studies and research, the importance of mitochondria has been highlighted time and again. As previously mentioned, mitochondria are known as the ‘powerhouse’ of cells. They are the centre of energy production, metabolism, crucial for cellular functions, ranging from cellular activities, regulating vital functions and including cellular death. In other words, they are critical in maintaining overall health, preventing various diseases and increasing longevity.

2. Mitochondria have their own DNA and undergo a constant process of damage, repair, replacement, and distribution within cells of the body. Through mitochondrial dynamics, a damaged component or an impaired mitochondrion can be replaced, mitochondrial quality can be controlled, and mitochondrial functions can be maintained, thereby preventing disease processes and promoting overall health and well-being. So, continuous mitochondrial dynamics play a pivotal role in maintaining good health on the cellular level and overall longevity.

3. Mitochondria are an integral component of a cell that carries out a series of functions like cellular metabolism, energy production, fission, fusion, mitophagy, ion homeostasis, senescence and cell death (apoptosis). Studies have shown that mitochondrial dynamics play a pivotal role in diverse cellular functions, influencing the activation and functioning of cells and cell movement. Cell movement is the basis of vital processes like wound healing, tissue growth, the immune defence mechanism and disease-related processes like malignant metastasis. Therefore, mitochondrial health and functioning are fundamental to the body’s overall health at the cellular level.

Inflammation/chronic pain

4. Mitochondrial health impacts most of the vital systems of the body, including the immune system, bones, muscles, heart, neurological, cognitive and gut health. So, when mitochondria are dysfunctional or underperforming, the body will exhibit various symptoms like :

• Low immunity status.

• Metabolic syndrome

• Brain and cognitive disorder

• Fatigue syndrome

• Bone and muscle conditions like osteoporosis and sarcopenia.

• Inflammatory diseases.

• Chronic body pain.

Fatigued

5. Mitochondrial disorders are of two types: Inherited types and acquired types. Inherited Mitochondrial disorders can be caused by genetic mutations due to defective genes encoding the ETC (Electron Transport Chain) protein.

• Barth syndrome.

• Kearns- Sayre syndrome.

• Chronic progressive external ophthalmoplegia.

• Leigh syndrome.

• Ataxia.

Acquired types: Mitochondrial disease from external factors like toxins, drugs (mitotoxins), ageing, infections, inflammatory responses, secondary causes like cancer, Alzheimer’s disease, diabetes, Parkinson’s disease, long-standing COVID.

Body aches

6. Symptoms of mitochondrial disorders depend on the underlying factors, such as:

•Inherited types usually affect multiple organs, such as the brain, heart, liver, and muscles.

•People may have muscle fatigue, cognitive decline, hearing loss, vision loss, and GI issues.

•Secondary types can be the consequence of the primary causes, like type 1 diabetes, cancer, mental health disorders, and heart diseases.

•Environmental factors like toxins and drugs may result in mitochondrial dysfunctions.

Acquired types may have both the symptoms of inherited types and the underlying primary cause.

Tiredness

7. Diagnosis and treatment depend mainly on the underlying factors, triggering causes and the primary disease. The diagnosis relies mainly on many criteria, such as clinical, biochemical, tissue, and molecular specificity of clinical and laboratory findings.Treatment depends on the family history, clinical findings, laboratory findings, and metabolic/ molecular diagnosis. Treatments are usually antioxidant intakes, regular calorie intake, exercise, and specific treatment depending on the primary disease and definite mitochondrial dysfunction.

Supplements/ antioxidants

8. Commonly used agents for the treatment of both inherited and acquired types are:

• Electron transport chain support, like CoQ10 (ubiquinol)

• Electron carrier support, such as Niacin and Riboflavin.

• Fatty acid oxidation support, Biotin L-carnitine.

• Enzyme co-factors like Thiamine, Pantothenic acid, Biotin, and Alpha-lipoic acid.

• Anti-oxidants like Vitamin E, C, L-carnitine, and CoQ10.

Holistic health

9. Mitochondrial diseases have no cure, but a holistic lifestyle approach can improve the quality of life. The focus is mainly on energy preservation, nutrition, exercise, and stress management.

• Conservation of energy is essential to reduce fatigue, like planning out the daily and weekly schedule, taking rest in between normal chores, using assistive devices to minimise effort, and seeking help to reduce workload.

• Balanced diet of healthy protein, whole grains, fruits, vegetables, and healthy fats. Hydration and using supplements for health support.

• Exercise may include moderate activity, such as walking, swimming, or aerobic exercise.

• Prioritising sleep, avoiding toxins like quitting alcohol and smoking, managing stress like meditation, mindfulness tools, and nature bathing.

Whole Foods

10. In a nutshell, mitochondrial dysfunction is very complex in nature and still not completely understood. Mitochondrial dysfunction is differentiated as primary and secondary (acquired) types, and the diagnosis is again very complex. But there is the MDC scoring system, which is beneficial. Millions of people across the world suffer from some types of mitochondrial dysfunctions, which include diabetes, autism, cancer, blindness, heart, kidneys, liver or infertility issues, Alzheimer’s, Parkinson’s and chronic fatigue syndrome. Bringing out lifestyle changes can be helpful to improve the quality of life as well as mitochondrial health.

Thanks for reading.

Peace and love 🙏

10 facts behind this human behaviour: Why act of cleaning is deeply satisfying?

by drjurisharma, posted in Behavior, cleaning, tidying, endorphins, stress management, psychological, emotional regulation, physical therapy, Blog, brain, emotional health, Emotional thoughts, fear, pain, emotions, healing, health, life, mental health, Science, self healing, Therapeutic, stressful, worldly chaos, challenging,, wellness

1. Organizing or cleaning your space, room, or home isn’t about tidiness, but being in control of a world that feels otherwise uncontrollable. It’s about a mental state with clarity, being organized and being at peace with oneself. Psychologically, the environment we live in reflects our mental state. In a world full of everyday stress, chaos, and overwhelming uncertainties, cleaning becomes a tool, a therapy to make ourselves feel organised, meaningful and at peace. Clearly, this act can help reduce stress hormones and release endorphins, which can lift the mood.

2. Many people, even after a stressful day, have a habit of cleaning and tidying their stuff after reaching home or their living space. Psychologically, when emotions are overwhelming and stressful, our brain tries to do things which are tangible, grounding, and clarifying, which makes us feel more in control. These actions give the brain a sense of relief and stability, an escape in an otherwise uncontrollable world.

3. In the brain, activities like reorganising the bookshelf, arranging the office table, cleaning and tidying the home, folding clothes in the closets, cleaning the kitchen, washing the dishes, vacuuming the floor stimulate the parasympathetic nervous system, the reward system, releasing dopamine, the happy hormone. These small acts instantly feel rewarding, light and happy. A tidy living space, home, or office gives the subconscious mind a feeling of security, stability, and organization.

4. Psychologically, on the flip side, a disorganised, messed-up space gives the mind a sense of cluttered thoughts, incoherence, ambiguity, confusion and anxiety. In an already stressful, loud world, you feel more overwhelmed, stressed, where things and people are unpredictable, uncertain and reactive. So, for a change, cleaning, organising, and rearranging makes people feel instantly happy, stable, predictable and certain.

5. Research shows that a cluttered, anxious, stressful mind raises the cortisol hormone. On the other hand, the environment we live in reflects our mental state. So, a messy, cluttered space clearly affects our mental state. The subconscious mind feels confused, lacks clarity, and is incoherent in a disorganised space. So, rearranging the room, furniture, things, clothes, books gives an instant emotional high, certainty and sense of control. The truth is, cleaning isn’t about habit, it’s about emotional regulation, choosing to change the emotional responses of stress, anxiety, chaos to stability, calmness and clarity.

6. Emotional regulation, by definition, is the ability to regulate our emotional responses from a state of uncontrolled, overwhelming situation by making behavioural changes with a healthy coping mechanism to a state of emotional grounding, stability and a sense of control. Examples of emotional regulation are deep breathing, going for a walk, journaling, light exercise and doing tasks like rearranging the books, furniture, cleaning the kitchen, doing the dishes and so on. It’s the ability to change a negative situation’s impact to a more productive and fulfilling one.

7. The strategies of emotional regulation can be summed up as :

• Recognise: Identifying the emotions like anger, anxiety, ambiguity and incoherence.

• Respond: instead of reacting negatively, changing the situation’s impact to a more productive, controlled and tangible behaviour like going for a short walk, rearranging the books on the shelf, cleaning the mess, folding clothes in the closet, cleaning or mopping the floor or any similar activity.

• Reappraisal, like changing the emotional response to more rewarding outcomes like stability, calmness, sense of control and certainty.

• Reflecting on the change of behaviour and situation gives deep satisfaction and happiness.

8. Activities like cleaning a room, realigning a corner, rearranging books, furniture, cleaning a countertop or mopping the floor are not just tidying or organising acts or behaviour but something more deeper as emotional relief or emotional satisfaction. It’s about reconnecting oneself, bringing a sense of control, stability in a world of external chaos, a stressful day or an overwhelming situation. So, for many people, organising and cleaning their home or their living space becomes a daily emotional ritual and therapeutic.

9. People who keep doing such activities, while they keep performing the acts, they also process their emotions, release the stressful thoughts, anxiety, ease the confusion, bringing more clarity and stability. In fact, by doing such activities, as the visual clutter slowly fades away by physical actions, internally, the mental clutter slowly subsides, emotions and thoughts become more under control, and thinking becomes clearer and regulated.

10. To sum it up, in a world full of uncertainties and unpredictability, organising, rearranging, and cleaning gives an instant outcome which the brain interprets as safety or being under control. When a book or a thing is placed exactly where it belongs, refolding a dress and placing it back in the closet, cleaning the otherwise dirty countertop, it’s like reconnecting with oneself, which gives the subconscious mind that instant boost or reward of comfort, safety and stability in an external world of chaos or an uncontrolled environment.

Thanks for reading.

Peace and love 🙏

Silent Saturday 💚

by drjurisharma, posted in cognitive health, fear, pain, emotions, healing, health, life, Nature,, photography, Saturday, peace, stillness, nature, health, healing, wellbeing, meditation

Peace and love 🙏

Wordless Wednesday 🍃

by drjurisharma, posted in healing, health, life, nature, photography, self healing, spiritual, wellness

Peace and blessings 🙏

10 facts: Gut-brain impact on sleep-wake cycle 😴

by drjurisharma, posted in Blog, brain, Gut brain axis, gut health, brain, sleep pattern, sleeping habits, insomnia, sleep deprivation, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, meditation, inflammation, disease, physical health, mental health, wellbeing, self healing, wellness

1. The gut is known as the “second brain” as there is a 2 way connection between the brain and the gut via the vagus nerve. The gut microbiome produces neurotransmitters that can travel and send signals through the nervous system, affecting our mood, behaviour, emotions, and sleep. The gut and brain also send signals through hormonal pathways and the immune system.Therefore, the gut-brain axis plays a crucial role in overall well-being, and any disruption to this axis can lead to issues such as disturbances in gut health, neurological disorders, inflammation, and sleep disturbances.

2. Through the gut-brain axis, there is a mutual continuous communication between the brain and the gut. The gut microbiome produces a considerable amount of neurotransmitters and hormones like melatonin, which influence the circadian rhythm and mood. Both the sleep cycle and gut microbiota are influenced by factors like daylight, stress and diet. Hence, if there is unhealthy gut microbiome, there will be disruption in the sleep-wake cycle, while poor sleep will lead to disturbances in the gut microbiota.

Gut microbes

3. Inflammation: Poor sleep can cause disturbances in gut health, which will lead to a pro-inflammatory state in the body. The gut microbiome composition and diversity are disrupted, creating an imbalance. Gut health issues like irritable bowel disorders, leaky gut, and hormonal issues can worsen in the body. Lack of sleep can also affect gut permeability and lead to nutritional absorption interference. Not only gut health, but poor sleep can also affect the metabolic pathways, immune state and neural pathways.

Gut microbiota

4. Research has shown that through the gut-brain axis, there is a bidirectional communication between the gut microbiota and the central nervous system. Beneficial bacteria like Lactobacillus and Bifidobacterium, which increase serotonin and gamma-aminobutyric acid production, help in the quality and lengthening of sleep. On the other hand, lack of sleep can lead to a reduction of beneficial bacterial flora, an imbalance in the microbiota, which includes probiotics, prebiotics, and postbiotics.

5. Studies have revealed that sleep, a natural physiological process, is important in maintaining a healthy gut microbiota and vice versa. Poor sleep patterns, insomnia, and sleep deprivation not only influence the emotional and cognitive well-being but also cause an imbalance in gut bacteria and gut flora. Therefore, there is a direct connection between sleep disorders and gut health, and resolving gut issues has a therapeutic effect.

6. The equilibrium of the sleep-wake cycle with the well-being of gut microbiota is very delicate and needs to be maintained by external factors. The balance can be easily disturbed by factors like stress, poor diet, lack of exercise, and poor sleep habits. Studies have shown that this reciprocal correlation shows sleep as the primary modulator between gut health issues and sleep length and quality.

7. Growing research has shown that the gut-brain axis plays a crucial role both directly and indirectly in the shift of composition of gut-microbiota with the development of sleep disorders like insomnia, sleep fragmentation, sleep deprivation and sleep apnea. Human studies have shown that 60-70% of the composition of gut microbiota depends on the oscillatory rhythm of the circadian rhythm.

8. Though Melatonin, a sleep hormone, is known to be produced by the pineal gland, it is actually the gut which is the primary source of it. This hormone is integral in modulating the sleep-wake cycle, immune-regulatory effect and antioxidant activity. The gut microbiota produces melatonin from tryptophan. This hormone has a favourable effect on microbial population and gut barrier functions. Therefore, any imbalance of gut microbiota directly influences melatonin production and disrupts the circadian rhythm.

9. Evidence from several studies has shown that a significant level of melatonin has been produced by bacteria in the intestinal flora, has a beneficial impact on intestinal barrier functions and a preventive effect in the human brain against neurodegenerative diseases like Multiple sclerosis, Alzheimer’s disease and Parkinson’s disease. Gut microbiota dysbiosis has been linked to the development of sleep disorders, autoimmune diseases, metabolic diseases like type 2 diabetes, pro inflammatory responses and neurological disorders.

10. Therefore, there is enough evidence to show that consequences in digestive health have a direct impact on the sleep-wake cycle and vice versa. Research has clearly shown that sleep deprivation can directly impact digestive disorders like gastric esophageal reflux, irritable bowel disorders and many gut health issues. Maintaining a consistent sleep schedule of 7-8 hours can help greatly in reducing the potential risk of many diseases as well as in maintaining a sound gut health. Not to forget that stress management is equally important for maintaining the equilibrium of gut health and sleep patterns. So, an early fiber rich dinner, less screen time, routine exercise, meditation and early sleep habits are essential components to maintain this balance.

Thanks for reading.

Peace and love 🙏

Silent Sunday 💚

by drjurisharma, posted in Blog, Forest, woods, trees, greenery,, healing, health, life, mental health, nature, photography

Peace and love 🙏

10 facts: Is Sarcopenia reversible?

by drjurisharma, posted in Adults, young people,, Aging,elderly, discomfort, disease, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, healing, health, life, Physical activity, exercise, strength training, walking, meditation, Sarcopenia, elderly, muscle loss, chronic fatigue, disease, wellness

1.Sarcopenia is a musculoskeletal condition mostly common in the elderly population where there is progressive loss of muscle mass. However, today, it can also be linked to certain chronic conditions and lifestyle habits, where the process of muscle loss starts much earlier, even in younger populations, between 30 and 40 years old. Sarcopenia impacts on inability to perform regular daily activities, frequent falls, fractures, reduces quality of life, ageing progression and risks of more complications related to death.

2.The rate of muscle loss increases with advancing age. People with chronic diseases are more prone to sarcopenia than an otherwise normal healthy individual. The process of muscle loss is often noticeable with ageing, but it can be slowed by implementing lifestyle changes. Sarcopenia can affect quality of life as:

• Disability.

• Loss of independence.

• More visits to hospitals.

• Expensive, as increase health care costs, or very likely, a need of institutionalized care can arise.

• Risk of surgical complication.

• Lower rates of survival.

3.As ageing progresses, the muscles of the body lose mass as the body doesn’t produce enough protein. Ageing also brings out hormonal changes like lower levels of testosterone and insulin growth factor, which can further contribute to sarcopenia. There are many risk factors of sarcopenia such as:

• Inadequate protein intake or malnutrition.

• Reduce protein conversion as age advances.

• Lower levels of growth hormones, testosterone, insulin-like-growth factor.

• Increase inflammation.

• Diabetes, insulin resistence.

• Chronic kidney and liver diseases.

• Obesity.

• Cancer, HIV

• Chronic obstructive pulmonary disease.

• Rhematoid arthritis, lupus, osteoporosis.

• Congestive heart failure.

Sedentary lifestyle

4.Important lifestyle factors, including environmental risk factors, can contribute to the early onset and progression of sarcopenia:

• Sedantery lifestyle, lack of exercise.

• Bedridden, bedrest.

• Loss of mobility due to paralysis, neurological causes.

• Improper diet.

• Dental and oral problems.

5. Sarcopenia greatly affects the quality of life. Common symptoms can be :

• Shrinking muscles, muscle atrophy.

• Muscle weakness.

• Inability to perform daily activities.

• Difficulty walking, climibing stairs.

• Loss of stamina and loss of balance.

• Frequent falls, fractures.

• Poor posture, hunched or stooped.

Weight training

6.Sarcopenia is diagnosed by medical history, visible signs of muscle loss and a series of physical tests and examinations.

• Physical tests like walking speed assessment, grip strength test, chair stand test. SARC-F screening tests.

• Blood tests like hormonal levels, vitamin D levels, markers of inflammation.

• Imaging tests like Xray Absorbptiometry, Bio impedence analysis (BIA).

7.Consultation with a Physician is important when there are visible signs of muscle loss, fatigue and difficulty performing routine physical activity. Consider visiting a Specialist when you have signs:

• Walking slowly, feeling fatique while walking.

• Difficulty getting up from chair, climb stairs, lift heavy objects.

• Loss of balance, frequent falls.

• Thinning of arms and legs.

8. Usually, bringing about lifestyle changes and improving diet can make a great difference in improving or bringing positive changes in Sarcopenia patients. Potential treatments of Sarcopenia can be:

• Treating the underlying conditions.

• Exercise routine as per individual requirements like resistence training, aerobic exercises.

• Nutritional interventions, like increasing protein intake like meat, fish, eggs, soy protein. Nutritional supplements like vitamin D, Omega 3 fatty acid and creatine.

9.There are ways which can slow down the process of muscle loss and maintain muscle mass as age advances:

• As ageing progresses, the body’s ability to synthesise and break down protein reduces, which is known as anabolic resistance. So, the protein intake should be increased to 1-1.3/kg of body weight daily.

• Most important is maintaining an active lifestyle with regular exercise of walking, resistance training to maintain lean muscle mass.

• Regular sleep pattern.

• Nutritional supplements like Vitamin D, omega-3 fatty acids, and creatine are essential.

Adequate sleep

10.Last but not the least, the process of ageing and muscle loss are inevitable with time, but making changes in lifestyle habits and diets can bring about positive changes and delay the process. Studies have greatly shown that the quality of life and lifespan can be improved by effective ways of improving diet with high-quality protein, strength and resistance training, walking daily, reducing stress and adequate sleep.

Thanks for reading.

Peace and love 🙏

10 facts: Is hydrogen water a hoax or is it real?

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, healing, health, Heart friendly, weight friendly, gut healthy, constipation,, Hydrogen, hydrogen water, hydrogenated water, Inflammation, diseases, environmental damage, health issues, Science, wellness

1.Hydrogen water, also known as hydrogenated water, is simply regular water infused with hydrogen gas. The regular water is H2O with extra H2 gas added, which is what makes hydrogenated water. This hydrogen-rich water has become quite popular nowadays as it has been found to have health benefits. Manufacturers are now selling hydrogen water bottles across the globe for it’s health benefits. Extensive research has not been done so far, regarding the use of hydrogen water. Yet, it has been very popular in some countries, such as Japan.

2. As far as nutritional benefits are concerned, hydrogen water is the same as regular water in terms of calories, protein, fat, and carbohydrate which is nil. However, some manufacturers and providers do add trace amounts of vitamins A and C, magnesium, potassium and sodium sulfate to enhance the nutritional benefits. As already mentioned, not much research has been done in this context, but some experts do believe that drinking hydrogen water is beneficial for health.

3. Anti-inflammatory: Hydrogen water does contain anti-oxidants. Anti-oxidants fight inflammation and reduce oxidative stress. Every day, our body is inflicted with various types of physical and mental stress, which comes from external forces like pollution, sun exposure, toxins from the environment, food, day-to-day mental stress of various nature, also from normal body functioning, all these factors are sources of inflammation, diseases and cancers. Therefore, molecular hydrogen can help to some extent to combat oxidative stress and reduce inflammation.

4. Endurance and Mental health: Several studies have shown some positive results of increasing endurance and lowering fatiguability after drinking hydrogen water. It does show performance improvement, increasing energy, and endurance in the case of athletes, though scientifically, still not verified. It has been found to lower physical stress and reduce recovery time after heavy workouts.

Some studies on mental health have shown that drinking hydrogen water daily for 4 weeks showed marked improvement in mood disorders, panic disorders and anxiety.

5. COVID-19: More research is still needed to establish the fact, that hydrogen water consumption did slow down the immune response which is known as a “cytokine storm”. The use of hydrogen water was useful to reduce the cytokine response of Covid 19 virus which otherwise could lead to organ failure. But, as already mentioned, more studies are required to clarify that hydrogen water can potentially treat Covid 19.

6. Liver and kidney functions: Studies of cases of non-alcoholic liver diseases, cases of hepatitis –B virus, drinking hydrogen water has shown positive results in lowering fat storage in the liver, aiding the treatment process and improving the liver function. But then, research is limited in such cases too. A study on dialysis patients has shown, that intake of hydrogen-rich water caused improvement in renal function and BUN (blood urea nitrogen).

7. Cancer treatment: Hydrogen water does show positive results in aiding cancer treatment. Since hydrogen water contains anti-oxidants, and acts as an anti-inflammatory, an immune booster does give promising results during cancer treatment by improving both physical and oxidative stress. A study regarding colo-rectal cancer showed anti-cancer properties.

8. Metabolic syndrome: Metabolic syndrome is a condition which includes high blood pressure, high cholesterol, high triglycerides, obesity or excess belly fat. The risk factors of metabolic syndrome are oxidative stress and chronic inflammation. Some studies have shown that intake of hydrogen water around 1 litre daily, in individuals on a 10-week study marked a significant reduction of risk factors of metabolic syndrome and showed a favourable effect on the metabolic processes in the brain and even ageing.

9. Negative effects: As far as health experts are concerned, there are no known side effects of drinking hydrogen water. Research is still not enough to establish even the health benefits thathave been claimed so far. More studies are required to verify the health benefits. In the case of individuals with high-intensity workouts, athletes, and chronic kidney diseases, there can be a risk of hyponatremia in drinking excess hydrogen water.

10. Though several studies do show potential health benefits of drinking hydrogen water over regular water, but still, continuous trials and more studies are still required to establish the benefits. Many manufacturers are selling hydrogen water bottles which are quite expensive. Again, depending on the source of water, the authenticity of brands is important to avail the actual health benefits claimed. The bottom line is that there is still not 100% proof of the potential health benefits. If affordability is there, there is no harm in using hydrogen water for drinking, otherwise, regular drinking water is great as well.

Thanks for reading.

Peace and love 🙏

Dealing with emotional thoughts: A perspective 🙌

by drjurisharma, posted in Anger, frustration, pain, jealousy, hatred, fear, greed, lust,, Emotional thinking, thoughts, feelings,fears, pain, anxiety, hurting, Emotional thoughts, fear, pain, emotions, healing, health, life, Mind, thinking,overthinking,wondering mind, Science, self healing, wellness

Emotions are subjective yet universal among all humans. They significantly influence our daily lives, decision-making, behavior, relationships, psychological states, and physical health.

Our emotional thoughts arise from emotional reasoning in response to situations, people around us, events, and past experiences. Emotional responses trigger our thoughts, feelings, actions and behaviors in reaction to external events, situations, or circumstances. Thus, emotions play a crucial role in our everyday lives and the decisions, we make.

Research states that all things in the Universe are made of energy which has a vibrational frequency. Emotions too, have amplitude and frequencies. Positive emotions like peace, love, and joy are found to have higher frequencies as compared to negative emotions like anger, fear, guilt, and sadness. According to the frequency chart, emotions like guilt, and shame have as low a frequency of 30-20 Hz to emotions like love, peace have as high as 500-600 Hz. Studies often link low frequency to disease state, depression and stress. Negative thoughts and feelings can often create a low vibrational frequency state which can create anxiety, and stress and affect our physical health.

Studies have consistently shown that negative emotional thoughts and feelings can significantly affect our physical health and overall well-being. The importance of the mind-body connection and the gut-brain connection highlights how our physical body responds to our thoughts, feelings, and mental state.

While unwanted changes, negative experiences, and challenging situations are a part of life, learning to manage our emotional state and well-being is a significant challenge—but it is certainly not impossible. Events such as:

Death of a loved one

Suffering from an illness

Getting laid off from a job

Divorced

Getting married, having a baby

Financial issues

Dealing with a pandemic or war-like situations

Cheating partners

Domestic violence

Physical health often suffers when emotional health is struggling. During times of emotional crisis, many individuals may seek an escape through unhealthy coping mechanisms such as alcohol abuse, drug abuse, or binge eating, attempting to suppress their emotional turmoil. Unfortunately, this approach does not lead to healing and can result in disastrous consequences. The list of physical impacts and symptoms experienced in a state of emotional stress is extensive.

Physical symtoms frequently seen as:

Palpitation

Chest pain

Back pain, neck stiffness

Fatigue , tiredness

Poor sleep, insomnia

High blood pressure

weight loss / obesity

Stomach upset like bloating, acidity

Physical signs of our mental state can often be quite apparent. Additionally, there are mental symptoms that we or those around us may observe, even if we attempt to deny them. Here are several such signs:

*Resisting to acknowledge the thoughts instead of accepting

*Not self-realising and accepting the present situation

*Trying to control the situation or the people around

*Suppressing emotional thoughts and feelings instead of expressing

*Living in blame

*Focussing on lacks

*Forgetting gratitude

Dealing with emotional thoughts is not easy. It’s important to remember that while I cannot control external events or situations, I can influence my own mental state to cope and adapt positively. Here are five simple tools that can help bring about a positive shift in the mental state:

1.Self-Responsibility: Recognizing and taking responsibility for our mental state is crucial. Often, we create more pain and hurt from emotional thoughts and feelings by overthinking and getting caught in repetitive loops, rather than addressing the actual situation. It’s important to remember that 95 to 98 percent of our worries are self-created rather than based on reality. Only about 2 to 3 percent of our concerns are truly justified. Therefore, it’s essential to become aware of and take responsibility for our mental state, as this is the first step towards creating positive change.

2. Let go of control: We have to understand that we cannot control everything that happens in our lives. We have to let go and trust the Divine and timings of life. Letting go is important to heal and restore balance.

3.Journaling and practicing gratitude: Daily journaling can release deep thoughts that might otherwise feel heavy and hurtful. Practicing gratitude and maintaining a thankful mindset can elevate our vibrational frequency and promote healing.

4. Healing the Sacral Plexus Chakra: According to Yogic science, the sacral chakra is responsible for maintaining emotional balance, creativity, and a sense of vitality. To heal this chakra, engaging in yoga and physical activities such as dancing, swimming, and savoring life’s simple pleasures— like playing with a child, listening to birds chirping, or enjoying the sound of flowing water—can help release blockages.

5. Daily Affirmations: Choosing words and phrases that align with your life goals, such as mantras or sacred verses, can significantly enhance your positivity and resilience. Reciting these affirmations each morning can set a positive tone for the day. Some powerful examples include: “I trust the Universe,” “I am strong and powerful,” and “I let go” “My food nourishes my body and mind”.

Every day, we experience a wide range of emotions based on external events, past memories, current situations, and various circumstances. It is essential for us to recognize our emotional limitations and boundaries in order to protect our mental well-being. One of the most important things we can do is to let go and trust the Supreme, the Divine, as not everything is within our control.

Self-reflection is crucial for restoring our emotional balance. Engaging in daily activities such as meditation, yoga, chanting, and appreciating the small joys in life holds great significance in achieving mental equilibrium. Finally, staying grateful and expressing our thankfulness for this journey of life is truly fulfilling.

Thanks for reading.

Peace and love 🙏