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Tag: wellbeing
Is gluten bad ? 😇
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What is Gluten? Wheat is a grain that contains carbohydrate, protein and lots of nutrients. The protein found in wheat is called gluten. Gluten is also found in rye and barley. Gluten is not only used in bread, cakes, pizzas, pasta but also ketchup, sauces, spreads and even in some cosmetic products like lipsticks.
It is used widely in various products because it provides the structure and is an excellent stabilizing agent. Structurally, gluten contains a protein network of Glutenin and Gliadin. It also contains starch (carbohydrate) molecules and gas bubbles.
How the body reacts to gluten?
Generally, having a carbohydrate-rich diet spike up blood sugar, leading to various weight issues and insulin resistance. Whenever gluten enters the body, the body’s immune system mistaken them for foreign bacteria, and start reacting against the intruders (gluten particles). This immune response provokes inflammations. Typically, inflammation is temporary and is supposed to stop when the bacteria or foreign body is expelled. But when the process of inflammation becomes chronic, every organ system is affected, and various diseases may occur over time.
There is another effect of gluten concerning the body. Zonulin is a protein which is naturally present in our body which modulates the Intestinal barrier functions. It maintains the permeability of the tight junctions in the intestinal lining, preventing any particles from the gut to leak into the bloodstream. Gluten is found to interfere in the function of Zonulin. This phenomenon was first discovered by a great researcher Alessio Fasano. He has also found that the modern variety of wheat, which are hybrid types, affecting human health is on the rise. Therefore, the human body is not equipped to eat a massive amount of gluten every day. So, having more and more gluten is taking a toll on the health of many people.
Celiac disease: In Celiac disease, the body’s immune system reacts strongly to the gluten particles causing a damaging effect on the small intestine. The leaky gut syndrome is quite common in these cases. The symptoms are mainly chronic diarrhoea, abdominal distention and pain, brain fog, joint pain and weight loss. The incidence of Celiac disease is increasing day by day. Many of the cases remain undiagnosed, which may end up in other types of Autoimmune diseases, inflammatory diseases or even cancers. The condition can be screened by a blood test and small intestinal biopsy. Such people are strictly recommended for a gluten-free diet.
Gluten sensitivity: Another condition emerging is Gluten sensitivity. Such condition is also called Non-Celiac disease gluten sensitivity because these people are negative of Celiac disease. When gluten is removed from their diet, most of the symptoms get resolved. Researches are still going on to confirm the actual cause of immune response in these people. If not gluten, maybe other triggers like fructans (starch) molecules called FODMAPs can be the reason. These cases are challenging to diagnose.
Gluten-free diet: When we walk down the aisle of a Supermarket, we get to see plenty of products with gluten-free tags. Not all gluten-free products are healthy. Since gluten is removed, they use other binding agents or synthetic compounds to compensate for the structure and palatability of the product. Moreover, a gluten-free diet is found to have low micronutrients like folate and iron. So, a gluten-free diet should be adopted only if clinically advised.
Gluten-free for whom?
Celiac disease; People diagnosed with Celiac disease should ultimately adopt a gluten-free diet.
Gluten sensitivity: May benefit from a gluten-free diet but should make arrangements to compensate for nutritional deficiencies.
People like rest of us who have no regular symptoms or never had prominent abdominal issues can have gluten in a fair amount in the form of whole-grain food as long as we have a balanced diet with plenty of vegetables and fruits.
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Omega 3 fatty acids : Why? 🙌
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The cell membrane of each cell in the body consists of phospholipids which has omega-three fatty acids as a component. Physiologically, omega three fatty acids help in the metabolic processes of energy production and individual organ function of heart, lungs, immune system, blood vessels and endocrine system. Therefore, it should be an essential part of our diet. It’s defficiency leads to many physical and mental diseases and symptoms like the autoimmune disorders, heart problems, COPD, skin and eye problems and even depression. Omega 3 fatty acids are polyunsaturated fatty acids which are called essential fatty acids because they cannot be synthesised in the body and has to be consumed from dietary sources. The average recommendation for an adult is 1200mg of Omega 3 fatty acids per day.
There are three types of omega-three fatty acids :
ALA – Alpha Linolenic acid
EPA – Eicosapentaenoic acid
DHA – Docosahexaenoic acid.
The benefits of omega-three fatty acids are immense. The most critical effect in the body is in the inflammatory process. Whenever, there is a trigger of inflammatory response like microbial infection, physical or metabolic tissue damage and stress (mental or physical), there are molecular and cellular events taking place, causing an alteration in the genes, and the cells produce a different pattern of proteins. The white cells in the blood interact with the endothelial cells and initiate the inflammatory process and as a result of which many chemicals are produced which causes further tissue damage. And when the inflammation process continues, irreparable tissue damage occurs and metabolic changes appear in the organs of the body. When omega-three fatty acids, EPA and DHA are supplied or increased in the diet, they alter the composition of the inflammatory cell phospholipid and thereby change the cell phenotyping and reduces the overall inflammation process.
In case of heart problems, more supply of EPA, DHA lower the triglyceride level and reduces the risk of a cardiovascular event like a stroke, heart attack. Researches also show a high intake of Omega 3 helps in lowering the risk of Alzheimer’s, disease, dementia and other cognitive issues. It also reduces the risk of certain cancers like breast cancers and colorectal cancers. It is also beneficial for eye health and the joints so required in the improvement of Rheumatoid arthritis.
Naturally, Omega 3 fatty acids are found in wild fishes like salmon, sardines, tuna, anchovies, herring, and mackerel. Plant seed oils like canola, flaxseed oil, chia seeds and soybean. Nuts like walnuts are extremely rich in omega-three fatty acids. Supplementation is generally recommended under Physician’s guidance.
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5 tips of emotional wellbeing 🙌
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Emotions are feelings or a state of mind that influences behaviour and thinking. Emotions have an impact on both of the physical and psychological well being of the person. As a whole, emotions drive the personality, cognitive behaviour, temperament, mood, happiness and motivation of the person’s day to day life. Therefore, they are essential in life to grow and thrive. Emotions can be pleasant and unpleasant, and both are equally important for us to embrace so that they give us our natural capacity to express and understand ourselves better and grow.
Happy and pleasant emotions are natural to experience and accept. The tricky part is taking unpleasant, tough emotions and difficult life situations such as in grief, loss, pain, hurt where people try to push aside the feeling. People try to escape or face difficulty in accepting hard emotions. So, regular, natural emotions are a pronounced phenomenon and should never be judged as good or bad. Any feeling whether labelled pleasant or unpleasant should be accepted entirely and experienced to keep our emotional health in order. This behaviour helps us in coping and in the process of moving on and keep us in good emotional health. Failure to do so may lead to various issues of brooding, overthinking, rumination, bottling up which do more harming than helping and interfere in our natural capacity of resilience.
Five simple strategies are :
1. Being realistic: The essential tool to maintain emotional wellbeing is keeping a practical approach to life. Life’s journey, itself is filled with highs and lows, disappointments and contentment. Taking things or any situation as real as possible instead of making it look worst than it helps us to take a correct outlook. Instead of being utterly cynical about a circumstance, or only looking at the negative side, it is vital to select the positive things and being grateful for them. Perhaps, this is the reason; optimistic people tend to live longer, heal better, faster and remain healthier for a longer time.
2.Self-compassion: Self-compassion is critical to deal with any life situations. It is a prerequisite of the power of resilience. Understanding and knowing who you are helps you to understand your power of decision making. Self-understanding and insights help you to rule out whether your behaviour and thinking are harming or helping you. Realisation helps you to take correct decisions and move on from this temporary phase of difficult times.
3. Being in the present moment: Cultivating a habit of learning to live in the present moment is a great tool. There is no use of brooding the past or worrying about the future. Living at present moments helps to build our emotional agility. So, whenever, we face difficult times, we have the proper perspective and the attitude to sail through and moving on as quickly as possible knowing it as a temporary phase.
4.Emotional courage: Building courage doesn’t mean pushing away or moving away from our emotions. It is the ability to build up courage and strength to notice and acknowledge our feelings of fear, anxiety and sadness. And creating value-aligned habits to deal with them like keeping the mind engaged in resourful or constructive ways.
5. Building relationships: Social support from family and loved ones help in coping tough emotions. Developing connection with people, friends, colleagues, more preferably face to face connections helps a lot in dealing with difficult situations. Relationships with nature, pets, initiatives of doing voluntary works, developing spirituality and hobbies help in emotional wellbeing.
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6 natural ways of Thyroid care 🙌
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The thyroid gland is butterfly-shaped in the neck, which is responsible for metabolism and growth. This gland mainly secretes hormones, thyroxine and triiodothyronine. It is controlled by the pituitary gland which is called the master gland of the hormonal axis. Thyroid problems are widespread and experienced by millions, but about 60% of such cases remain undiagnosed. Thyroid problems are elevated these days because of high stress in day to day life, unhealthy food habits, sedentary lifestyle, and perhaps increase in top environmental toxins. Though thyroid problems can appear in both men and women, but women are most likely to be affected than men. Although there is no specific cause, the reason can be due to estrogen dominance, a state where the estrogen level is elevated than the progesterone level.
Thyroid issues can be broad as
#dietary deficiency like iodine deficiency such as in case of goitre
#autoimmune in origins like hypothyroidism called Hashimoto’s thyroiditis and hyperthyroidism called Graves disease.
#Thyroid nodules.
Symptoms depend on different conditions. Common symptoms for thyroid problems can be:
tiredness,
fast heartbeats,
fatigue,
weightloss (hyperthyroid) or weight gain (hypothyroid),
irritability,
anxiety,
heat intolerance and
irregular menstrual cycle.
The association of thyroid issues with irregularity or imbalance in women reproductive hormones have been quite relevant. There is a significant association of thyroid issues with conditions like uterine fibroid, endometriosis, menstrual irregularities, premenstrual symptoms (PMS), polycystic ovarian syndrome (PCOS) and difficulty in menopause.
According to modern medicine, depending upon the thyroid hormone levels in the blood, physical examination, ultrasound and physical symptoms, the diagnosis is confirmed. Drugs are given as a substitute for thyroid hormones in case hypothyroidism.
But in general, the thyroid gland can be maintained healthily by changing our food habits and lifestyle. 6 natural ways are:
1.Food: Apple, coconut, yoghurt, beans, spinach, onions, pumpkin seeds, walnuts, mango, olive oil, garlic, mushroom, nuts, sea fishes like sardines and salmon, using natural rock salt in meals.
2. Avoiding junk food and soya products.
3. Daily yoga and meditation are beneficial;
4. The message of the gland with pure cold-pressed walnut oil or red onion (antibacterial and anti-inflammatory properties) can help significantly to reduce inflammation around the organ.
5. Vitamin D, Selenium and magnesium supplementation are helpful.
6. Detoxifying: our body is highly equipped with organs (liver, kidneys, skin, lungs) to eliminate toxins. We do not require expensive therapies or sessions or any special diet for detoxification. We, need to stick to a clean diet, plenty of fluids, proper sleep, no excess processed food, sugar and alcohol to enhance the natural detoxification process.
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Silent Saturday 🙌
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Negative emotions: 6 ways to deal with…😇
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Scientists are yet to give a proper standard definition of emotion. Enough researches are done in the past and are still going on. Yet, it is quite challenging to define this experience of mind called ’emotion’. Emotion is usually a state of mind which is neurophysiological. It can be linked to the person’s personality, thought process, feeling, mood or temperament. It’s a mental state where he/she may experience either pleasure or displeasure. So, every day and every moment, a person’s emotional state may vary.
Researches have revealed that the left side of the brain is a logical and more analytical half while the right side is imaginative, creative and emotional. There is a total of at least 27 emotions which appear in the human mind. Everday, both positive and negative emotions surface in the human mind throughout the day. As the flickering mind keep reacting and responding to the different internal and external experiences, so does the emotion keep changing. I think emotion/feelings have a lot to do with our subconscious mind. The subconscious mind, with its conditioning and tendencies, ingrained through our life journey. Therefore, depending on these tendencies, the emotional state may vary from individual to individual for the same human experience.
Having an emotion, pleasant or unpleasant, we blame it to the external environment. But we fail to acknowledge that our internal environment has a greater role to play than any external environment when it comes to our emotions. Here, I would like to emphasize more on the negative emotions that are generated in our mind daily because they have a toxic effect both on our physical and mental health. We can at least try developing a habit and make behavioural changes to reduce or try getting rid of them as much as practically possible for the sake of our wellbeing.
The sources of negative emotions evolve through a toxic and adverse thought process like anger, pride, ego, greed, jealousy, hatred, lust, infatuation and so on. So, how do we stop ourselves or at least try getting rid of them daily? It is an ever-evolving process and learning experience that grows with time.
Six ways, we can try getting rid of them are :
1. Replacement techniques: Every time an unpleasant experience happens, the negative emotion of anger, pain, hurt, resentment appears. Further, the mental pattern of overthinking and ruminating makes it worst to bear. Being aware of our state of mind is an important step to initiate. And the slowly deliberate attempt of replacing the negative thinking pattern with a positive and a more constructive thought process. It is something that isn’t easy at all. But, it isn’t impossible either. It’s a habit that has to be grown and nurtured through time. Therefore, replacement with a better pattern is an efficient method.
2. Bring in the opposite action: Intentionally doing an act of service or showing good conduct even in a bitter experience. It can lead to a change in our mental state to a more positive environment and reduce the negativity. No matter what the other person’s reaction, you remain in a positive and gratitude state. It can help us get rid of negative emotion and maintain a balanced state of mind.
3. The mind of service: Every individual is deep down selfish. We live, work, desire all the time for our own selfish needs. We feel we will be happier this way. But, we end up suffering because of our selfish desires and needs. We need to realise this sooner or later. The more, we grow towards an unselfish mind, a mind in service to others, the lesser is the negativity around.
4.A bigger picture: Whenever we breed a negative emotion towards a person or a situation, we tend to have a narrow perspective. We become selfish as our ego hurts, and our ‘sense of self’ is threatened. Realizing this fault of our’s is a great help. Being self aware of our narrow-mindedness is a crucial step. It will help us to view the person or the situation in a wide broader picture. Therefore, we become less judgemental towards the state or the person.
5. Nurturing positive emotions: We need deliberate efforts to boost positive feelings of compassion, kindness, love and gratitude. Nurturing these emotions can substitute negative emotions of anger, hatred and jealousy. Cultivating a habit of doing good to others can create good mental impressions and thereby bring good feelings of joy and happiness.
6.Meditation: The daily practices of meditation, nature walk, chanting, yoga, creative activities enhances self-awareness. Through self-awareness, we can gain better clarity of mind. We have better control of our mind, emotions and actions.
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Blessings and much love to all 💐
Post: Daily Emotional Fitness Scheme❤️: Mine and can be yours too.
Hello everyone. Have a great Monday 🙋🏻
Physical fitness is not enough. A state when you are physically light and look fit but emotionally drained and heavy. This is not a healthy state of affair. Therefore, give yourself another chance every day to grow, build and improve yourself and present the world with the best version of yourself.
7 ways of Daily emotional fitness program :
1. Attitude: Take life as it is. Take each experience at each moment like it. Analysing and overthinking makes it good or bad.
2. Breathing: It is important to do deep breathing ( around 10 times) both morning and evening. Deep breathing calms down the brain and relieves us from tension and stress.
3. Creativity: Every day, learn, create, understand new things, new ideas. This way, we create new neural pathways. Memorizing new things, old lessons do refreshes the memory too.
4. Laugh: Laugh as much as you can. Laughing not only lighten up the mood but also releases happy hormones and keep stress in check.
5. Forgive yourself and another: Forgiving yourself often is important because it reduces the emotional baggage that you carry for something or the other. Forgiving others is equally important because we don’t know what the other person is going through.
6.Maximum Nourishment: Try eating healthy every day. Eating healthy not only influences your physical health but also your mental wellbeing.
7: Be grateful: Last but not least, being grateful for everything you have. Being grateful for every moment and every breath, I live. Being surrounded by people whom I love. And, there are a lot more reasons to be grateful for. Acknowledge them.
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Blessings and much love to all💐
Post : Stillness 👤
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.
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Blessings and much love to all 💐
Post : Emotions affects physical health 🙇🏻♀️ 4 ways to better handle your emotional wellbeing.
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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 💐
3H:health,happiness,healing 