Tag: wellness

Post: Thought hygiene determines your life, your wellbeing. 5 ways of practising it.

by drjurisharma, posted in health, mental health, wellness

Science has already proved that every day, we generate about 70, 000 thoughts. Out of which, most of the thoughts are similar to those of the previous days. Some or most are negative thoughts of fear, worry, pain, hurt, anxiety which greatly affects our daily life and wellbeing while some can be positive thoughts of joy, gratitude, confidence, hope which helps us carry our day through.

So, our wellbeing, life, health are all driven by the thoughts that are generated in our mind daily. Therefore, thought hygiene is the continuous flow of thoughts that goes inside our mind throughout the day, about self, experiences and the world around us. If the majority of the thoughts are uplifting, or at least in coordination with our life goal, purpose, then it is wonderful and promotes our wellbeing. But when it is just the opposite or the ones which don’t motivate or uplift our life, then it is time to consciously put a continuous effort to change our thought hygiene.

4 simple ways of practising thought hygiene.

1.Awareness: Make a conscious effort to observe your thoughts every day. By simply observing, is already a big step that you have taken to control your mind. When you are aware of your thoughts, what kind of thoughts preoccupy your mind most of the time in the day, why and when do the negative thoughts come? You are simply taking charge of your mind. The more you become aware of them, the negative or the unwanted thoughts cannot affect you any longer. Slowly, you can turn those negative thoughts into positive and at least make them no longer affect you.

2.Change your inner attitude: It is important to change our inner attitude or approach towards life. Take life and experiences with lots of love and humour. This also means stopping yourself to take everything very seriously. Any experiences daily with life, personal, professional, social should be accepted as they are. Overthinking and analysing makes them bad or good. In this way, at least, you can accept life with more smiles and pleasant experiences.

3.Observing your behaviour: Start observing your behaviour, your action. Your habits are not formed today. It has been practised for quite a long time to turn them into your habitual behaviour and action. So, to change them, you need a continuous effort and awareness. We always blame or complain of ourselves or others for anything that didn’t happen as it should have been. Self-analyzing and self-criticizing is somewhat a subconscious behaviour that we have with most of us. Again criticising others or blaming others for something or the other is a common behaviour. So, when we become aware and start correcting or at least make a continuous effort to change such habits, thoughts and attitude, actions are bound to change and life becomes easier.

4.Start each day with a positive thought: Postive thoughts and affirmations are very powerful. At least, when you start the day with a positive thought, then carry on throughout the day with the positive affirmation, even if the day didn’t go so well, the negativity or the unpleasantness doesn’t affect you much. You still end the day with hope and look forward to the next day. When you are already thinking negatively, you are internally negative, none of the experiences in the day can be an uplifting or happy experience.

Post: 3 ways to switch into the anti-inflammatory lifestyle

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

Inflammation is a body’s normal immune response to injury, wound or disease to protect, defend, fight and repair against the damage. It is our body’s defence mechanism on the cellular level. When we are young, the body’s immunity is at an optimal level. But as we grow older, though the body’s cell renewal process goes on, the immune system slowly decline if we do not take proper care.

So as we grow older, not only we have to maintain a healthy lifestyle but also consider the anti-inflammatory aspect of living a healthier and disease-free life.

Risk factors of inflammation are chronic stress, anxieties, depression, pain, anger, hurt, fear or most of the negative emotions. Other important risk factors can be unhealthy food habits like bingeing habits, fat (omega 6 fatty acids) rich foods like soy, peanuts, mayonnaise, plant-based oils ( sunflower oil, grapeseed oil, vegetable oil), alcohol, refined sugar. Sedentary habits, with no or very less physical activities, are all pro-inflammatory.

Some more pro-inflammatory factors like processed foods, heavy metals, pollutions, smoking, drugs and disturbed or toxic relationship.

So, how do we incorporate the anti-inflammatory aspects of our lifestyle?

1.Less is more: The more we lead a simple basic life, the better and longer, we can live healthier and happier. Essentially basic life, meaning, eating well, sleeping well, a good amount of physical activity in the daily routine. Keeping away from any negative emotions as much as you can. Staying away from stress and anxieties as much as practically possible. Living a life of Gratitude and contentment are the keys.

2.Wholesome diet: Plant-based food, plenty of vegetables, fruits to have daily, whole fibres are all good. Certain known anti-inflammatory foods like food rich in omega 3 fatty acids ( fishes like salmon, sardines, tuna), avocado, olive oil, whole grains like brown rice, quinoa, buckwheat, dark chocolate, nuts, berries,chia seeds. Spices like ginger, garlic, turmeric, cinnamon all have anti-inflammatory properties.

3.Physical activity: Workouts and gymming are all very good in keeping the body shape and weight at check. But the important part is you should also keep your cortisol level (stress hormone) in balance. It’s always wise to avoid heavy workouts which can shoot up the cortisol level. Because stress hormones are risk factor responsible to contribute to chronic inflammation. Design your workout and physical activity routine plan as the way you are comfortable and as far as you enjoy doing them. Yoga is another practice which has a lot of stretchings as well as help to keep your mind at peace.
Don’t forget to meditate daily which gives you the much needed mental peace and solace.

Post: 7 Strange psychological facts 🤔

by drjurisharma, posted in health, mental health, wellness

Post : It’s ‘wine’ O clock somewhere ! 5 awesome health benefits.

by drjurisharma, posted in health, mental health, wellness

Drinking wine has already been known to have health benefits. Now supported by much scientific research, this claim has been very much in momentum. Off course, the quantity should be in moderation and indulging it now and then is the ideal deal. So, next time, you uncork a bottle, pour it in your glass, you can, not just enjoy but have it guilt-free.

5 awesome benefits:

1.Heart friendly: Research has claimed that moderate wine consumption, having a glass of red or white wine can be heart-friendly. It lowers the risk of heart failure and improves blood pressure. Plant-based antioxidant (found in grapes), flavonoids are also good for skin and hair.

2.Mood lifter: Research has shown that a glass of wine can uplift your mood or to say can help to improve the mood. This claim was supported by a study carried out in 2014 where people who had a glass of wine experienced pleasant mood irrespective of the environment not being pleasant similar to a group of people teetotaller in a pleasant environment.

3.Weight loss: Moderate wine drinkers are less likely to get obese. Having about 5 ounces per glass per day but if more than that can add up to calories. They are less likely to suffer from type 2 diabetes and other obesity-related diseases.

4.Longevity: Population studies have shown that moderate wine drinkers tend to live longer. Usually found that having a glass of wine with a healthy meal makes a good combo. And clubbed with the daily routine exercise is altogether a healthy habit. With such a regimen, you are bound to remain healthy and live longer.

5.Sharpen your memory: Healthy flavanols in wine improves blood flow in the brain and prevent deposits of plaques in the brain. This helps in your cognitive function. So, you have a lower risk of dementia and Alzheimer’s disease.

Post: Rejection is motivating. 4 wonderful ways to handle it.

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

Rejection in any situation, job, social or romantic is very painful. You feel it’s the most embarrassing thing that ever happened to you. But each one of us at one instance or the other is being rejected for something. It is very much part of life. So, being overly serious about it is not at all required. Being rejected means, you are meant for something different, something else. Never take rejection personally. Maybe the other person has failed to recognise your skill, your value, your worth. Maybe you are not meant for that particular circumstance. The reasons are plenty.

So why don’t we change our attitude towards rejection? If I am rejected by a person or in a situation, that means I am meant for something else, maybe a better situation, or a better person.

1.Acknowledge your pain and let go.
Whenever I am hurt or pained for rejection, it is important to acknowledge the pain as it is very much of me being human. It is necessary to react. If I try to hide or fail to admit, the emotions get trapped within me. But, if I react and acknowledge my pain, it will help me to let go easily and move on fast.

2.Keep believing yourself: You are rejected not because you are not good enough. Maybe you have knocked the wrong door. Maybe the other person failed to acknowledge your worth. You are meant for something different and maybe better.

3. Motivate yourself to thrive: Rejection motivate you more. Now, that you don’t carry any fear of rejection anymore. You are more focused and determined to work harder.

4.Equipped yourself with better strategies: Once you drained out emotionally, face the challenge head-on. Build up more tolerance and strength to work harder. Learn and strategies yourself better and ready for even bigger challenges.

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: Health trends forever.

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

Like fashion, health trends keep changing with every passing year. There are a craze for particular diets (like keto, paleo, vegan ) and particular fitness techniques (Zumba, Equinox, pilates) which reaches a peak and slowly die down. In spite of each year coming up with a new concept of diet or fitness method, interestingly people are more leaning towards basics.


The concept of a simple basic diet comprising of fresh local produce and ample amount of physical activity which was never a part of the trend nor sounds fancy is timeless and considered the healthiest. This remains the basic key to healthier life irrespective of new health trends coming and going.

Certain health concepts which were never a part of the trends are here to stay forever. 

Ayurveda: An ancient Indian form of healing about 5000 years old, has the concept of holistic healing when there is collective healing of mind, body and soul. Hence, the ayurvedic herbs and spices have become so popular across the world for their tremendous health benefits and immune-boosting properties. Off late, it has been very popular in the Western world.

The other day, I went into an organic store to get my organic green tea. I was quite surprised to see all ayurvedic herbs powder like Ashwagandha, neem, Brahmi, cumin, moringa, amla, turmeric powder and even more, some of which I am not even aware. This wasn’t an Indian store. This was quite unusual for me, as the city in Europe where I live, there aren’t too many Indians.
Again turmeric is one spice, which has become so popular now, worldwide, for its magnificent health benefits and is no longer limited as a cooking ingredient in Indian cooking. It has been a common ingredient in smoothies, milkshakes and even ice creams.

Stanford professor Michel Serres hikes the Dish on a regular basis.

Back to basics: Though gymming and workouts have been very popular, people are leaning more towards the simple physical activity of walking, running, swimming, cycling. The importance of plant-based fibre diet is a timeless concept which not only helps to maintain lean body weight but also helps to prevent lifestyle diseases.


The importance of Mother nature is the best healer has gained great momentum in recent years. Nature, the hills, trees, rivers, the very sounds of birds chirping are very soothing and rejuvenating not only for the wellbeing of physical health but also heals the mind from the day to day stress and routine anxieties.

Japanese Healthy Lifestyle: Japanese concept of living have been quite popular too because it is known to have some of its longest living citizens. They live with a simple concept of happiness, living with small joys of life which result in fulfilling life. Their unique method of cooking with the all-natural ingredient with very less oil and minimum cooking restoring the flavour and nutrients. People old and young lead a very active physical life.

Some concepts which are also seen to have been quite popular and are pretty much in are :

Gut health: People have understood the importance of maintaining a healthy gut. About 70% of our body’s immunity depends on gut health. So, the food containing pre and probiotic bacteria like yoghurt, saurerkraut, khimchi and kefir have become very popular. You can find these items in every other food outlet. Buttermilk has been a popular drink. Other forms of milk which are here to stay for their soothing health benefits are oats milk, almond milk and rice milk. Coconut and coconut milk has been very much in.

Other methods of maintaining gut health are tongue scraping and oil pulling. This was an Ayurvedic morning ritual but now has become a mainstream recommendation for its tremendous benefits. During night time, while the body’s digestion progresses, the undigested toxins and bacteria are deposited in the tongue to dispose of as wastes. So, it is important to clean the tongue properly otherwise, the toxins might get reabsorbed.

Mind healing: Mental wellbeing is as important as physical wellbeing for holistic health. Our thoughts, emotions and feeling do count for a whole well-being state. Routine workouts and healthy eating are not enough for overall wellbeing, it is very important to have a healthy mind as well. So mindful practises, yoga and meditation are some important practices which are here to stay forever.

Cortisol conscious workouts: This is a conscious step which has been given much importance off late as routine heavy workout can result in peaked level of cortisol. Since most of the workout techniques involve a high level of stress and exertion, the cortisol ( stress hormone) level is pumped up at a continuous elevated level. This is important to be regulated as high levels are very harmful to the body. So, the choice of workout, clubbed with simple routine activities and how far you can push yourself needs to be regulated to keep the body cortisol in balance. (details in one of my previous post https://atomic-temporary-162723897.wpcomstaging.com/2019/08/07/post-cortisol-vigilant-workout-3-important-reasons/)

Post: Why do people show off ? 4 interesting facts behind it

by drjurisharma, posted in Uncategorized

Why do people show off? Have I been a show-off myself ever in my life so far? Have you been a show-off sometimes? Let us think and introspect ourselves when and why do we have this behaviour maybe not often but sometimes? Is it good or bad?

So, this is an attempt to explore the facts and the psychology behind this behaviour which is a common thing to see in social circle.

Some weird but funny examples that people normally do to seek attention and show off in social circuit.

Social Media: In today’s time, social media Facebook, Twitter, Instagram are some easy platform where a person can be the complete show-off. He/she puts up pictures to show off the glimpses of their extravagant lifestyle. Now and then, puts up his/her million-dollar car picture, jams up the account with his/her latest holiday destinations pictures, the expensive suite during a hotel stay and so on. This is not enough, some will put up their best pictures in the best outfits in the best locations. What more to show off, one can display his intellectual by putting up all his achievements and lists of degrees earned in social media. People keep looking out and count on for the every ‘like’ they get. You get almost addictive to social medial approval.

Centre of attention: In a group conversation, you try to seek attention by boasting about your achievements, fame, talent and money you have earned. Even if you are in a group of friends, you are not interested in any of their lives, you would only divert every conversation towards your work, your fame even your material possession. Such behaviours of people are not only annoying but even indicate the typical showing off behaviour of the person. Next time, you meet this person, you will either ignore him or keep a distance from him.

Putting up your best: Trying out to look smart and cool so that the crowd gives you attention. You carry your latest gadgets iPhone, MAC and so on, so that people notice you. You put up your best dress, shoes, accessory in a party so that people give you attention. But in reality, isn’t it funny or an insignificant behaviour to flaunt your latest stuff?

Constantly seeking for Compliments: In a social gathering wherever you go, you constantly lookout for people’s attention. You constantly seek out for people’s compliments, praise, applause so that your ego keep boosting up.

Looking down: Your ego and pride puffs up to such an extent that you look down on the friends who cannot effort what you can. You fail to acknowledge and respect them. You forget that they too deserve the same amount of respect and attention as you deserve.

Have we ever try to reason out why do we need to or people around us exhibit such annoying behaviour of showing off?

4 interesting facts :

1.Self-doubt: When do we need to show off? When we feel that others think negatively about us. When we feel that others don’t acknowledge our identity. When we have self-doubt about our presence in a social gathering or within a group of friends. We try hard to impress and seek attention in possible ways. Self-doubt is created when we have low self-esteem, low self-confidence and doesn’t believe in ourselves. It is an internal mental state. Instead of working on our mindset, we try to seek and desire for other people’s attention by our showing off behaviour. Maybe you don’t try to show off with everyone. But to those, with whom your self-doubt starts creeping.

2.Social acceptance: Maybe one of the reasons for ‘showing off’ behaviour is to get social acceptance. Maybe the intention is not all bad. The person just wanted to be accepted in a group of friends. The basic nature of a human being is to be social, in a community or a group. So, when a person does feel that he is still an alien to the group or the gathering, he may start showing off his intelligence, education degrees, talent, achievements or his material possessions to be accepted. You fail to forget that your simple kindness and soberness can get your more friends and social acceptance that ‘showing off’ or your bragging behaviour.

3.Insecurity: When you have some kind of insecurity, maybe with your looks, appearance, financial background or education or anything that bugs you. You try to hide and overshadow your insecurity by showing off. Such examples: A girl having some insecurity with her appearance, looks, will try to show off by putting up her cool dress or a bold statement in a gathering.

A person who had a very decent upbringing in childhood must have developed some insecurity towards his rich friends in school. When he grows up, he would show off his financial achievements or possession whenever he meets up with his friends. He becomes very conscious of his material possessions.

A young or a lonely child who grows up to be the family’s centre of attention will always try to seek attention or show off in a group even if he has grown into an adult now. He will try to seek attention always as he is used to such attention since childhood.

4.Self-importance: Everyone has a narcissistic trait. But some people have it more. They always like to feel superior or better than others. So in a group gathering or conversation, they consciously show off their intellect, boost their achievements. They carry their ego at the tip of their nose and desperately seek for compliments and praise.

The reality behind this mindset of ‘showing off’ behaviour is to impress others, to improve your image in front of others. The intention may not be bad but showing off behaviour can be very annoying and unpleasant. You would always avoid and ignore such a person when you meet him next time.
Therefore, seeking social approval should not go overboard. If you need social approval, you don’t need to show off, your simple kindness and good behaviour can win hearts.

Post: Smelling good can be a health hazard. 3 realisations of using fragrances.

by drjurisharma, posted in healing, health, wellness

Who doesn’t like to smell good or be in a clean, fragrance environment? The very fragrance makes you feel fresh, clean and even lifts your mood. Like many of you, I, too love wearing my fragrance deodorant and perfume every day.

Today, in fact about 95 % of the people across the world love smelling good and experience smelling fragrances daily. At home, workplace, where ever one goes, experiences smelling fragrance by either wearing perfume or cologne oneself, or from someone wearing them. This is not enough, there are even other agents of fragrance like soaps, sprays, deodorants, cleaning agents, scented candles, air fresheners, beauty and personal products and other inhalation exposures.

Do I ever think while wearing my perfume? Do we know how they affect our body? Do these fragrances have a similar effect like the natural fragrance of a flower in the garden?
Many studies have been around about the potential health benefits of fragrances as mood-lifting, stress relief, relaxation, sleep-inducing, pain relief and aromatherapy.

Many products have been listed in the market as natural or organic fragrances with essential oils and natural fragrances. In reality, not just synthetic chemicals but even natural ingredients can carry some amount of health risk if not used under threshold quantity.

Many countries worldwide have strict regulations of using chemicals in perfumes, beauty products and other fragrance products.
Since I have been living in Europe, I have read about the strict regulations of REACH (Registration, evaluation, authorisation and restrictions of chemicals). This is a regulatory body of the European Union which have laid down strict guidelines about the production and uses of chemicals and their potential human impact.

Mostly, all brands, either big or small has to follow the guidelines with clearly mentioning about the chemicals used and it’s quantities on the labels of the products. All chemicals have a threshold quantity for its impact on human which cannot be exceeded.

Yes, it’s true, there are strict regulations. But the point of concern is, aren’t we expose to different fragrances daily? Aren’t we overwhelmed when we step into or pass by a perfume store? Don’t you feel uncomfortable when your fellow passenger or your colleague uses strong perfume? Aren’t we expose to fragrance cleaning agents at home, office, shopping mall or in a public place?

Therefore, it is important to have some kind of realisations which can be caused by these chemicals used as fragrances in different inhalation products.

1.In perfume, some commonly used chemicals like acetaldehyde, ethanol, acetone, benzyl alcohol, methylene chloride, linalool, camphor and a lot more on the list of different brands. Many of these chemicals can cause skin irritations, dizziness, headache, sinusitis, laryngitis, coughing, muscle pain, asthma, increase blood pressure and heartburn. Acetaldehyde is a probable carcinogenic. Some of these chemicals can even worsen migraine. While some of them have found to cause anxiety, mood disorder and depression.

2.Even natural products contain synthetic chemicals. Essential oils can be added with fragrance oil in a particular product which is synthetic. So, it is important to read the labels of contents before buying them. Essential oils like lemon, rosemary, rose, tea tree oil, eucalyptus oil do have health benefits. But it is important to know the dosage and threshold level while using them. Ingestions of some of these oils can have a poisonous effect on health.
Rose oil which has been widely used in fragrance products can be detrimental due to its emmenagogue effect causing abnormal bleeding and abortion in pregnant women. B-damascenone found in rose oil can be a strong skin irritant.

Lavender oil which has potential benefits and used in fragrance products can cause skin irritations, flare-up allergic reactions and may cause drug interaction in person who is under medication with antihypertensives, blood-thinning drugs and sedatives.
Eucalyptus oil which contains1,8-cineol can cause drowsiness, toxicity, difficulty in breathing and flare up asthma. Ingestion in vast quantities can cause liver damage.

3.Many types of research are carried out and have been still going on various fragrance products.
The important takeaways from such studies are, by and large, all chemicals have some kind of toxic effects on human. But it is important to buy products where the ingredients are mentioned with their used quantities. Any product with manufacturer keeping a label with some ‘secret ingredient’ is quite scary even if they say it is their ‘trade secret’.

My learning and advice while using fragrance products of all kinds are, moderation is the key and being cautious of the quantity used.

While purchasing any products, reading of the label is an important part. Any product with the manufacturer not listing ingredients should be avoided.

Any health symptoms experienced or skin irritation or allergy while using such products should be stopped immediately and to be checked by your physician.

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.