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Tag: stress
Food for Pancreas 🙌
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Courtesy; Pinterest
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High Sensitive Person ( HSP): A closer look 🧐
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Being one of them or maybe, we must have come across people who are overwhelmed with trivial things, or sensory subtleties like a crowded place, loud noises, a strong odour. Or people who get easily stressed out, quickly get hurt or being overly emotional. This happens because such people are born with a particular personality trait and a susceptible nervous system so considered as High Sensitive People.
6 points to understand a high sensitive person:
1. People born with this personality trait is not abnormal, nor this isn’t a disorder. They have this personality because their brain is wired differently. There are scientific reasons for this kind of behaviour. Anatomically, their brain has a prominent insula which is responsible for their heightened state of emotional and sensory sensitivities. Their brain is wired to have a lower threshold for emotional and sensory reactivity. Genetically, they are associated with the 5HTLPR gene, which is related to mental issues like depression and anxiety. This personality trait is also known as sensory processing sensitivity (SPS).
2.High sensitive person does not necessarily are introverts. A few percentages of people with this trait can behave like an extrovert. Introverts are people who like or enjoy being alone. In contrast, HSP can have deep human connections and can be comfortable with a few set of people. They are sensitive to physical, mental, emotional and sensitive subtleties.
3.High sensitive People are deep thinkers, highly emotional and intense. They are sensitive to the external sensory sensitivities like a crowded place, parties, loud noises, strong smell or any physical sensations. Such personality is gifted with highly creative talents like art, painting, music, writing or in any such creative fields.
4.People with this trait can overthink easily. Overthinking can lead to repeating the same trail of thoughts, which can quickly turn to negative thinking. Repeating the same spiralling thought pattern can also lead to anxiety, depression and stress disorder.
5.High Sensitive people are not comfortable with multi-tasking or highly competitive environment. Too many tasks at a time can make them overwhelmed and stressful. So, choosing a profession or a job, which they can enjoy doing is quite crucial.
6.If you are born with this trait, self-acceptance is crucial. Self-criticism doesn’t hold any purpose. Though it is quite challenging to go through the everyday stress of life, living with emotional and sensory subtleties, but they have the capabilities to overcome them. They can thrive and become very successful too. Adjusting the environment according to their convenience and keeping a few trusted friends and family for emotional support is hugely beneficial. As far as physical and emotional strain is concerned, adopting a healthy lifestyle, enjoying a hobby, a daily exercise routine, sleep, mindfulness, meditation can help to lead a balanced life.
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All about Ashwagandha 🌱
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Ashwagandha: This is a herb, initially grown in India, also in the Middle East and some parts of Africa. As the name signifies, ‘Ashwa’ meaning ‘horse’ and ‘gandha’ means ‘smell’. So the herb smells like horse and doesn’t taste good either. But, this herb is well known for its exceptional medicinal properties. It is used in Ayurvedic Medicine from an ancient time. Its botanical name is “Withania Somnifera”. Since it has some fantastic health benefits, various researches have been carried out across the world to prove it’s efficacy. Well yes, this herb has been considered safe and now widely been used as a supplement for various health issues and overall good health.
Scientifically, this herb is an adaptogen, meaning that it adapts the requirement of the body. It balances the body’s homeostasis depending upon the emotional and physiological stresses by strengthening the nervous, endocrine and immune system. The main medicinal compound found in this herb is called ‘Withanolides’. It is found beneficial for both men and women’s health and can be used in case of children too.
The top benefits of Ashwagandha:
1.Ashwagandha helps to boost the overall health, enhances the immune system, increases muscle growth and power. It increases stamina and endurance power.
2. Reduces stress and anxiety: Ashwagandha reduces the level of cortisol and empowers the adrenal health. It can improve the mood by acting as a natural antidepressant. It improves sleep quality by reducing stress and anxiety and calming the mind.
3.Aswagandha benefits the thyroid health. It helps to keep a balance of the different thyroid hormones. As it is an adaptogen, it can benefit in overall balance of thyroid hormones so it helpful in thyroid issues. But studies shows that it is more effective in hypothyroidism than hyperthyroidism.
3. It is highly beneficial for brain health. It can reduce inflammation in the brain, improves neuronal health and memory. It is used successfully to improve conditions like Parkinsonism, Alzheimer’s disease. It can help to improve focus and concentration, so it is used in cases of ADHD too.
4. It can be beneficial in both males and females by improving the reproductive health and endocrine system. So, it has been used successfully in case of males to improve the level of testosterone.
5. Studies suggest that it has anti-cancer properties and prevent the growth of new cancer cells. More shreds of evidence are required in this regard.
6. It can lower the blood sugar level as it improves the insulin secretion and increases insulin sensitivity. It can also lower cholesterol level and so is heart-friendly.
Since it is a natural herb from a green shrub, its root, leaves and different parts of the plant are used in Ayurvedic medicine. But the most widely used is the root powder extract. It is available in capsules and powder form. The ideal dose as a supplement is 500mg once or twice daily depending upon the individual body types and body weight. The best way to take the dose is at a convenient timing after a meal. A healthy diet is advisable along with the herb to get the best possible result. Since it has a robust medicinal compound, it has to be always used under Expert advice.
Though considered safe, like all herbs, overdosing can lead to toxicity.
Some of the side effects are important to note before using this herb.
1.Drug interaction: People using medicines for thyroid, blood pressure, diabetes, autoimmune diseases should never carelessly use this herb. Because, using this herb, can interfere with the efficacy of the other medicines used. So, this herb should be used only before advice by the treating Physician.
2.Large doses of Ashwagandha can cause gastrointestinal irritations like vomiting, stomach upset and diarrhoea. People should not use it if one suffers from a stomach ulcer.
3.Pregnancy and breastfeeding women should avoid using this herb as it can cause a harmful effect.
4.It can cause sedation when taken in excess or along with antidepressant pills.
5. It is better to avoid using this herb in individual who are opting for surgery as it can slows down the central nervous system.
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Blessings and much love to all 💐
(The intent of this post is mainly informational)
10 top benefits of music on health 🎧 🎼
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Whether on purpose or without purpose, music has become a part of our lives. The day starts with a busy schedule, yet we happen to listen to music, maybe while driving to work, a shop, cafe, gas station or wherever we happen to pass by. After a day’s long work, we may intentionally listen to music to calm and rejuvenate our mind. Music is of different genre and variety, loud, hard, soft, calming or with and without lyrics. It is all about individual choices and preferences.
Both in the past and in the present time, studies show the tremendous effect of music on all mental, emotional and overall health.
Ten effects of music influence on health:
1.Mood booster: Listening to music can stimulate the release of neurotransmitters like dopamine which gives a feeling of satisfaction and reward. It makes us repeat the behaviour, that is to continue listening to music. Therefore, it can elevate the mood to pleasure, motivation and enthusiasm. It can strengthen you emotionally by fine-tuning your emotional health.
2.Improves sleep efficiency: Listening to soothing music, stimulates the parasympathetic system, lowers the blood pressure and slows down the physiological functions. It relaxes the mind and body, making it ready to fall asleep. Music has been instrumental in treating sleep disorders.
3.Exercise performance : Studies show that music increases the level of performance, strength, endurance level while exercising. It delays fatigue by boosting the stamina level.
4.Focus: Listening to fine instrumental music helps to capture attention and to focus. So, some people prefer listening to music while on work which allows them to concentrate and increase productivity.
5.Divergent creativity: We all have the same cognitive capacity to think original thoughts and ideas; it’s the area on the right side of the brain, the creative brain. Research shows that listening to lively, happy music helps to stimulate this area of divergent creative thinking.
6.Reduce stress: Listening to calming music of about 60 beats/min can stimulate alpha brain waves which can make you feel calm and conscious. It reduces the cortisol level and releases endorphins which helps you relieve stress. It has been used successfully by many as a stress-reducing technique.
7.Memory: The frontal cortex and hippocampus of the brain are associated with memory. So, revoking memories are challenging in person with dementia and Alzheimer’s disease. Sometimes, music with a particular tune or lyrics can help significantly to relieve some of the memories in such individual.
8.Immunity: Music stimulate the parasympathetic response in the body which elevates the physiological coherence and promote the immune response. It boosts the release of antibodies and natural killer cells which helps to combat infections and chronic conditions like cancers and autoimmune issues.
9.Improves vascular health: Music helps to ease the anxiety and stress level by bringing the blood pressure and heart rate to the average baseline level. It relaxes the arterial wall and enhances the blood flow, thereby improving vascular health.
10.Weight loss: Music has a visceral effect too. Listening to music helps you to eat slowly, with relaxation. This effect improves our chewing ability and promotes metabolism. As you are eating slowly, you end up eating in a lesser quantity. Moreover, music also helps your exercise performance. So, in the process, you end up losing weight too.
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Self confidence ✊
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Self confidence…..
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Courtesy: Pinterest
3 facts of Hyperhidrosis 😰
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3 things to know about hyperhidrosis :
1. Hyperhidrosis is a condition characterised by excessive sweating from the eccrine glands, which is about 4-5 times more than an average person sweating. This condition can harm the life of the individual at the professional, mental and social level. Physiologically, sweating is a normal phenomenon which occurs to regulate the body’s temperature. It is actually, a function of the sympathetic nervous system that causes the sweating. In hyperhidrosis, tremendous sweating occurs in hands, feet, scalp, face and armpits, making it annoying and irritable. This condition affects about 5% of the global population.
2. Hyperhidrosis has no known cause but can be associated with certain medical conditions. So, reasons can be group as :
a.Idiopathic (no known cause)
b.Hereditary factor
c.It can be related to certain medical underlying conditions and due to the intake of certain medications.
d.Specific conditions which can be associated with hyperhidrosis: Obesity, Stress disorders, chronic anxiety, hyperthyroidism and menopause.
3. There is no known cure for hyperhidrosis. Though topical creme and antiperspirant are there, treatments are available to manage such cases quite well. Some treatment options are :
a.Iontophoresis: It is a non-invasive procedure of delivering electric current to the affected body parts like hands, feet or armpit while that particular body part is submerged in water. Though this procedure is common, it has a limited success rate and requires frequent intervention.
b.Botox injections: This method is quite effective but again requires numerous injections and repeated sessions.
c.Sympathectomy: This is a minimal surgical procedure which is used to remove the sympathetic nerves that control the sweating of the affected parts. This procedure is the most effective one.
The cost-effectiveness of each of the procedures can be decided, depending upon the individual’s requirement and severity.
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Blessings and much love to all 💐
11 ways to get rid of Acid reflux 😠
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Reflux is the upward movement of the material from the stomach to the oesophagus through the lower oesophageal sphincter. The content of the material can be acid, food or air now and then. Usually, the sphincter remains tight, but when it becomes loose, stomach content migrates to the oesophagus.
Common causes of Acid reflux can be:
1.Overweight or obese.
2.Pregnancy
3.Hiatus Hernia (when part of the stomach bulges out into the chest through the diaphragm)
4.Eating a heavy meal and lying down on the right side or bending forward.
5.Drinking fizzy, carbonated drinks or alcohol.
6.Smoking.
7.Having too many beverages, like tea and coffee.
8.Intake of blood pressure medication or pain killers.
Commonly occurring symptoms are :
Burning sensation behind the sternum/breast bone. Also known as heartburn.
Belching/ Regurgitation of food.
Acidic taste in the mouth.
Atypical symptoms like coughing at night.
Acid reflux pain or heartburn can be very annoying and uncomfortable. If the episodes become frequent, the diagnosis is called gastroesophageal reflux disease (GERD). The condition is diagnosed based on physical symptoms. But in prolonged cases, or frequent episodes, or in case of hiatus hernia, oesophageal stricture, diagnosis is done by ultrasound and CT scan. The treatment recommended with medication proton pump inhibitors, Omeprazole. In severe cases, some may require surgery.
But, there are several Lifestyle measures which we can adapt to reduce Acid reflux:
1. Changing the eating pattern by avoiding eating late at night. Avoiding large, heavy meal.
2. Getting rid of trigger foods like spicy, fried, citrous or even tomato-based food items.
3. Eating small meals at regular intervals and eating slowly by chewing properly.
4. Avoiding carbonated and fizzy drinks, avoiding alcohol, too much tea and coffee.
5. Quitting Smoking.
6. Destressing yourself before meals like by taking 5-6 deep breaths before each meal.
7. Don’t eat 2-3 hours before going to bed.
8. Sleeping on the left side so that it decreases the pressure on the lower oesophageal sphincter and reduces gastric stress.
9. Using a pillow of sufficient height to support the head so that the abdomen and oesophagus are all in alignment.
10. Avoid tight clothing which may again cause gastric pressure and on the oesophageal sphincter.
11. Food preferred are
Green leafy vegetables
Non-citrous fruits
Oatmeal
Eggs
Lean meat and fish
Probiotics like yoghurt, buttermilk
Fennel seeds
Winter melon/Ash gourd
Ginger/turmeric
Aloe vera
Healthy fats like avocado, walnut.
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Blessings and much love to all 💐
Wordless Wednesday 🙌
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Random clicks taken by me on Autumnal vibes.
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Face ageing: 5 crucial tips 😌
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Skin is the largest organ in the body and is most prominent. So, any kind of changes of ageing can be visible clearly in the skin. The skin, like other tissues, possess the extracellular matrix. This matrix comprises collagen and other structural compounds called Glycosaminoglycans (GAGs) and proteoglycans. All these compounds together contribute to the tightness of the tissues which keep our skin stiff and makes us look younger and radiant.
As we age, we tend to lose more collagen, proteoglycans and GAGs slowly. A research study has shown that another vital hormone produced in the liver called Insulin Growth Factor -1 (IGF-1) is related to facial ageing. These IGF-1 levels are inversely proportional to the levels of serum insulin in the body. When insulin level is high like in case of insulin resistance individuals, the IGF-1 level is low. So, insulin resistance individuals tend to age faster usually. Hyaluronic acid is a lubricant which is also naturally produced by our body which helps the skin and connective tissues to retain the moisture. We tend to lose this lubricant due to ageing and unhealthy food habits.
Facial ageing causes the horizontal and vertical lines to look prominent, thinned skin, loss of elasticity and collagen, loss of tissues and bones in the cheeks, fat atrophy, puffiness around eyes, sagginess around the neck and so on.
Common factors which aggravate the ageing process:
1.Smoking
2.Too much sun exposure causes skin damage. But, daily exposure to 10-15 mins of sunlight is useful for Vitamin D synthesis in the body.
3.Too much chemical-based cosmetic products like cremes, lotions, make up products are harmful.
4.Alcohol /drugs consumption
5.Refined processed food and too much sugar
6.Chronic stress causes high cortisol level.
7.Sedantery lifestyle and lack of exercise.
Specific important ways which prevent facial ageing :
1.Exercise: Most preferably maintaining an active lifestyle with the routine exercise of 30 mins to1 hour is ideal.A particular activity like high-intensity interval training (HIIT) is short periods of 7-10mins of intense exercise with intervals of rest, and low-intensity exercise is beneficial to keep the cortisol level optimum.
2.Enhance the quality of sleep: Sleep induces the release of HGH, human growth hormone and Insulin growth factor-1, which helps to prevent the breakdown of collagen and proteoglycans.
3.Intemittent fasting: Fasting of at least 16 hours can stimulate autophagy, body’s renewal mechanism, activates the immune system. Fasting increases the antioxidant activity and increase stem cell production.
4: Foods:
Collagen rich foods: These foods are a rich source of collagen, amino acids and hyaluronic acids.
Fermented foods: bone broth, green leafy veggies, caviar or fish roe, citrus fruits, mushrooms and seaweeds. To know more about collagen, please refer to my previous post https://atomic-temporary-162723897.wpcomstaging.com/wp-admin/post.php?post=4448&action=edit
Healthy fats: Omega 3 fatty acids like EPA and DHA found in oily fishes like salmon, tuna, sardines, nuts like walnuts, macadamia, pecan nuts, seeds like chia seeds, flax seeds.
Saturated fats like in grass-fed butter, ghee, coconut oil, olive oil are very helpful.
Organic Acids: Organic acids promote the growth of probiotics in the body, which helps to support the immune system and the cell renewal process. Organic acids found in fermented foods like saurkraut, kombucha are quite known for beauty benefits. The citric acid found in citrus fruits is also vital. Enzyme rich foods: Enzymes are essential for digestion and absorption of proteins in the body. Certain fruits with individual enzymes present in each of them like papaya contain papain. Figs contain ficans. Pineapple contains bromelain and kiwi have actinidain are all-powerful proteolytic enzymes which helps in the polysaccharide metabolism and the digestive process. Fruits are also rich in antioxidants which prevent free radical damage.
Vitamins: Fat-soluble vitamins D, K, E, A are all essential for the prevention of free radical damage and cells renewal process.
5.Essential oils: These natural oils work naturally on the skin by hydrating and moisturizing. Some commonly used oils for beauty purpose are geranium, frankincense, lavender, jojoba, myrrh, rose and rosemary.
So, it is crucial to understand that to have a healthy body, a glowing skin, and healthy hair; it is necessary to correct our food habits and lifestyle rather than spending an enormous amount on cosmetic treatments and beauty products. The approach should be inside out rather than external means.
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Blessings and much love to all 💐
3H:health,happiness,healing 