Complete Guide to Understanding and Managing Breast Size: A Comprehensive Medical Resource
Reviewed by Sarah Johnson, MD, FACS – Board Certified Plastic Surgeon Reviewed by Jennifer Lee, PhD – Clinical Herbalist and Researcher Reviewed by Robert Chen, PhD – Exercise Physiologist Last Updated: February 2025
Important Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise routine, or starting any treatments. If you experience chest pain, unusual swelling, shortness of breath, or other concerning symptoms, seek immediate medical attention.
Table of Contents
Introduction
Understanding Breast Composition and Size
When to Consider Professional Medical Care
Evidence-Based Management Approaches
Home Approaches to Management
Detailed Implementation Guide
Safety Protocols
Professional Support Options
Emergency Care Guidelines
Research and Evidence
Conclusion
Introduction
Many women have concerns about breast size, whether related to physical discomfort, health issues, or personal preferences. This comprehensive guide explores evidence-based approaches to breast size management, focusing on medical facts and proven interventions.
What Is The Secret Behind Shweta Tiwari Significant Transformation?
Dear readers, to inspire you on your weight loss journey and keep you motivated, we are here with the weight loss story of Shweta Tiwari. The ‘Kasauti Zindagi Ki Fame‘ Indian television actress Shweta Tiwari has proved that age is not a bar if you are determined to get healthy and fit.
Shweta Tiwari is 43 years old and recently has undergone a significant transformation as she managed to shed 10 kg to get back in shape. Her weight loss story has taken the internet by storm.
Her transformation pictures on social media are inspiring, and everybody wants to know what she did to lose weight.
Shweta Tiwari Weight Loss Story
Shweta Tiwari took to Instagram and shared a post revealing that after her son Reyansh Kohli’s birth, she weighed 73 kgs. To fit into her character in the serial ‘Hum Tum and Them’, she desperately needed to shed that weight.
In one of her interview, Shweta says that weight loss is not easy, and one needs a lot of dedication, self-control and will power, but it is not impossible.
Read on to know the secret behind Shweta Tiwari weight loss.
Shweta Tiwari Secret Diet Plan
Shweta Tiwari posted a picture with her nutritionist and credited her, sharing how determined her dietician was to get Shweta back into shape. Shweta added along with the work out it was a strict diet that helped her to lose the desired weight.
In an interview, Kinita Kadakia Patel (Shweta’s nutritionist) shared how she worked with different food combinations and prepared a diet plan for Shweta Tiwari. The diet included brown rice, dal, low-fat dairy, vitamin C rich and seasonal fruits, lean meat and nuts. Keeping in mind the hectic schedule of Shweta where Shweta needed to remain energized throughout the day, Kinita included slow absorbing carbohydrates and high-quality proteins.
The diet was well supported with lots of minerals and vitamins. It was never an agenda of Kinita to keep Shweta starving, so she focused on a wholesome diet plan. Together, Shweta and Kinita made sure that meals were planned to perfection, whether it was a rest day or shoot days, to achieve the target in time. Besides, the meals were customized to ensure that Shweta gets not just enough energy to work throughout the day and still has the energy to be with her kids at the end of the day.
The dietitian coordinated with Shweta Tiwari’s fitness trainer to curate a diet plan according to her likes, requirements, and needs and made sure to follow up with Shweta every morning to evening.
Shweta Tiwari stated that after following the same diet plan for several days, one easily gets bored of the monotonous diet, but she never got bored of diet; instead, she used to look forward to her next meal. During her weight loss journey, Shweta Tiwari was determined to stick to the healthy diet plan and even continues the beneficial diet plan post her weight-loss.
Shweta Tiwari is an inspiration. She has set the trend for females in their 40s, clearly hinting that there is no age to get back to shape.
Do share your thoughts on Shweta Tiwari weight loss journey and transformation. Stay tuned for more inspiring weight loss stories.
Intrapersonal intelligence is the least form of the intellect but highly sought once.
What we feel about ourselves and talk about ourselves play a significant role. If you are filled with self-doubt, you lack confidence and self-worth is diminished. To combat this comes into the role of intrapersonal intelligence. Interpersonal skills and intelligence allows you to regulate your own thoughts and attitudes. It helps you to analyse your emotions and the impact of what you are feeling.
What Is Intrapersonal Intelligence?
Interpersonal intelligence is the identification of your intrapersonal skills. It is one’s capacity to explore the inner thoughts and feelings to plan and manage your life. It helps you continuously evaluate and reflect yourself and regulate your thoughts and attitude in a better way.
In short, intrapersonal intelligence is how you communicate with yourself. It provides you with the understanding and compassion towards yourself. It defines motivation and allows you to grow.
Intrapersonal intelligence is about self-awareness and introspection.
Difference Between Intrapersonal And Interpersonal Intelligence
Many times interpersonal and intrapersonal is used in conjunction with each other. However, there is quite a difference between both. Interpersonal intelligence is about communicating and interacting with others, whereas intrapersonal intelligence is about interacting with your own emotions and thoughts.
A Few Examples Of Intrapersonal Skills
A few examples of intrapersonal skills include:
Introspection
Intuition
Independent thinking
Self-reflection
Looking for ways to improve self
Express oneself with creativity
High level of self-awareness
Apply learnings and experiences of life
Aware of own strengths
Highly independent and work well on their own.
Strong morals and values.
Inclined towards entrepreneurship.
Avoid repeating mistakes. Learning from mistakes.
Understands self and their wants and needs.
Very initiative
Self-motivated
Spend alone time for reflection
A person with intrapersonal personality possesses most of these traits.
To some extent, we all possess some degree of the above traits. What makes the difference is how well they are developed.
What Is The Need Of Intrapersonal intelligence In Life And The Workplace?
Intrapersonal intelligence is not about self-absorption, but it is about self-knowledge and accepting yourself as you are. When you are in sync with yourself, you understand what you need and how to achieve specific goals or react to the changing circumstances.
No doubt people with Intrapersonal intelligence are good in intrapersonal communication. Most of us do self-talk, but we usually take it on a very negative tone. Our self-talk is mostly about past mistakes and lack of self-belief and low self-confidence, which makes us doubt ourselves and our decisions, and ends up to conflict or inaction. Intrapersonal intelligence involves self-kindness. It checks the self-talk and diverts it towards positive thinking. It helps us to accept the criticism and consider it as a valuable opportunity to improve. It helps us to understand who is giving helpful feedback and who is acting maliciously. When you know yourself, you know others and look upon them without judgment, and respond without anger, fear or defensiveness. All these qualities make you a better team member, colleague, partner and friend.
Once you are in tune with your needs, wants, likes and dislikes, you can recognise others. Intrapersonal intelligence helps us move from fear-based thinking triggered by lack-based mind set or survival mode. We become more receptive and calm to external events and factors. This enables you to connect to your partner and friends in personal life and team members in professional life.
Ways To Develop Intrapersonal Intelligence
1. Combat Negative Self talk
We are our own critic. Our inner critic constantly guide and motivate us to do better. Nevertheless, if unchecked it starts creating a pressure and becomes a nuisance. Below there are some tips to combat negative self-talk:
First of all, do not catastrophize and better pay attention on the best possible results instead of the worst.
Assess the situation but do not make assumptions. Accept the reality of the situation and ask yourself what exactly is happening.
Never, be afraid of the feedback as it helps you to improve. The feedback is not the end. You may seek feedback from your trusted peers who are able to see the situation more objectively.
Never, take feedback personally. How you handle the feedback effects the self-talk. If feedback is negative, better focus on how you can improve or how it can help you to grow. Remember one thing you cannot improve if you do not know where to start so take the feedback as the tool to grow.
2. Be kind to yourself and practise self-care
It is imperative to take care of yourselves before taking care of others. It would be best if you prioritised yourself. If we will not take care of our physical, mental and emotional health, we cannot help people around us and will not be useful as a leader or team member. If you want to be a successful entrepreneur, you need to practice self-care regularly. Simple tips for daily self-care include:
Eat a balanced diet and get enough rest. Nourish your body throughout the day.
Exercise daily. Move your body. Motivate yourself by giving credits for any exercise you do. Try to spare at least 10 to 20 minutes from your busy schedule to walk around.
Learn to say no. You don’t need to do everything for every person around you on a priority basis. Say yes to the things only if they do it not add any undue stress.
3. Effective multitasking and mindfulness
Focus on the things that matter most. Not everything can be a priority, or else nothing is a priority. To become an effective multitasker, you need to prioritise your task and organise them into your effort and impact level.
Better say no to the tasks that have the least role in your overall goal. Saying no makes you less busy. Always remember doing a lot doesn’t mean you are productive. If required, seek help from your peers.
It will help if you handle the assignment to people who can appropriately manage or to those who have experience performing the particular task.
4. Improve interpersonal communication?
To boost intrapersonal intelligence, it is essential to improve the interpersonal communication skills as it allows you to articulate your wants and needs better. Interpersonal communication skill does not develop overnight but requires lots of introspection.
To become an influential team member or a leader, it is important to share your ideas and thoughts. You should be able to articulate your needs and relate to others, and for this, you need to be aware of yourself and how other people around you perceive you.
For the growth of intrapersonal intelligence seeking feedback from your peers can be useful. By asking your peer group their perceptions, you can understand the growth opportunities and the areas you can excel in. Ask the following questions to your peers:?
Are my suggestions, instructions and verbal communication clear??
Do you feel that I understand and hear all your instructions or suggestions well. This question is important because communication is a two-way process. We should never forget that just like you, other people also want to be heard. When will listen to each other; we develop empathy as well as rapport.?
What do you feel about my contribution to the team and let me know if you perceive my blind spots?
5. Embrace a growth mind-set
If you want to improve intrapersonal intelligence, it is imperative to learn and grow. Believe that we can achieve things with tenacity and resilience. Understand that failure is never the end but gives the path to a better future.Â
It is imperative to develop intrapersonal intelligence because it makes you completely aware of what you are and what you want. You embrace your feelings, motivation and fear without any hesitation and appreciate yourself completely. You are confident and able to apply the growth mind set to become a better leader and efficiently communicate and contribute your ideas to the team.
For a vegan who chooses not to eat dairy, meat and eggs, it is imperative to ensure that they get enough protein from their diet.
Protein as we know is building blocks of muscles, and our bones and blood. It is required to produce enzymes and hormones that play an essential role in various body functions.
It is challenging for a vegan to meet the recommended daily amount of protein through to their diet. This is why vegan protein powders are suggested for them.
There are several vegan protein powders available in the market. The quantity they come in is daunting, and it is quite a task to choose the one right for your body.
If you are vegan and looking for a vegan protein powder to fulfil the recommended daily intake of protein, read this article.
What Is Meant By Vegan Protein Powder?
As the name suggests, the vegan protein powder does not contain any animal-based ingredients and is derived from plants. The plant-based protein comes from different plant sources such as seeds, grains, nuts etc. such as hemp, pea, soy and peanuts. Most of them are blend of many plant-based proteins.
Why Does A Vegan Need to Include Protein Powder In Diet?
Protein is an essential component of a balanced and healthy diet. However, a vegan diet does not contain chicken, fish, egg, milk or any other animal-based product rich in protein. This is why it becomes essential for them to include protein powder in their diet. Many vegan foods are good sources of protein such as nuts, beans and chia seeds, but most of them individually does not contain all the nine essential amino acids. It is challenging, for vegans to combine the food items to get all essential amino acids. For this reason, it is necessary to choose a protein supplement or a vegan protein powder that comprises a complete protein.
Points To Keep In Mind While Purchasing a Vegan Protein Powder
1. Be sure it is a complete protein powder
Most significant thing you need to know about the vegan protein powder before purchasing is that it should be a whole protein source. A complete protein source contains all the essential amino acids that the body is not capable of producing itself. The nine essential proteins are leucine, lysine, tryptophan, valine, threonine, phenylalanine, methionine and histidine. Our body needs all essential amino acids to perform crucial functions such as growth and repairing the tissues. So choose the plant-based protein powder that provides you with all nine essential amino acids.Â
2. Source of protein – The popular option for plant protein are brown rice protein, soy protein, pea protein, and hemp protein. Make sure the plant-based protein is non-GMO and organic. Also, look for the protein powder, which can also provide you with fibre, vitamin B12 and other essential minerals and vitamins. Adding a few grams of fibre to the protein keeps you full for long and maintains the gut health.
3. Grams of protein it provides – The daily intake of protein should be approximately 0.8 gram per kg body weight. It is essential to know how much protein you need to supplement after calculating the protein you are getting from your diet. The amount of protein intake also depends on your health goals and your activity. Better, consult your doctor or a nutritionist to know your protein needs, and which protein powder will best meet your goals.
4. Know if it has added sugar – Most of the food and even vegan protein powders contain sugar. Sugar is added to improve the natural flavour. If present in a minimal dose, sugar is not harmful and does not add additional calories. However, if you are looking for more healthy options, you can look for the protein powder that contains natural sugars.
5. Are there any adverse effects of the vegan protein powder you choose – Before purchasing vegan protein powder, better research the brand and its ingredients? Choose a brand that uses organic ingredients and work with medical professionals to create their product. Most important choose the brand you trust.
Top 5 Protein Powders To Purchase
Naked Pea Protein Powder-Â The Naked company specialises in selling supplements. Naked Pea Protein powder only contains split yellow peas grown in the farms of Canada and North America. The processing is mechanical with no chemical to retain the superior amino acid profile.Â
The pea protein is very easily absorbed in the body, making it an excellent alternative to whey protein.
Per serving contains about 27 grams of protein. It is dairy-free, gluten-free, soy-free and is non-GMO. It is free from artificial sweeteners and additives. The product is an independent third party tested and available in a variety of flavours.
True Nutrition Whey Protein Isolate – There are about 20 different flavours of True Nutrition Protein powder. It contains non-GMO soybeans and is derived using cold water microfiltration process. It is gluten-free and lactose-free but not suitable for people who are allergic to soy.Â
Per serving provides you with 27 gram of protein. The product is third-party tested.
ALOHA organic chocolate protein powder: ALOHA company is specialised in the plant-based organic protein supplement. The protein powder is available in two flavours vanilla and chocolate. Â
The ingredients of the product are hemp, pumpkin seed, brown rice and pea protein.
The product also contains coconut, so if you are sensitive to coconut, it is not for you.
One serving contains about 18 grams of protein, 130 Calories and 4 grams sugar.
The product is gluten-free, soy-free, dairy-free and non-GMO.
Organic Cold-Pressed Hemp Seed Protein Powder:Â The product contains hundred percent raw organic hemp seed protein powder. Hemp protein is ideal because it has 66% edestin that is a bioactive globulin protein and is easy to digest.Â
One serving provides you with 11 grams of raw organic protein, 2-gram essential fatty acids and 12 grams of fibre. Hemp contains all nine essential amino acids and contains essential fatty acids. It is also rich in other minerals such as zinc iron and magnesium.
MyVega Sport Recovery -? MyVega company sells only vegan supplements. The protein powder also contains electrolytes and B vitamins. It is GMO-free and do not contain any artificial sweetener or artificial flavours. It comes in two flavours Apple berry and tropical.
Vegan protein powder is an excellent option to fulfil the recommended intake of protein for vegans and people with a different diet. It can also be a perfect option for people sensitive to dairy products or those who suffer from digestive issues.
If you think that nothing healthy can replace pasta’s taste and texture, you are wrong because many brands have entered into the carb-conscious pasta market. You can find zero carbs to gluten-free and protein-rich pasta almost close in texture and taste to the standard pasta.
What Makes A Standard Pasta Unhealthy?
Pasta no doubt is a filling and convenient meal. However, most of its type provide empty carbs; that is; they only add up the calories and offer minimal nutrients.
The unique texture and taste of pasta make it hard for us to resist. Nevertheless, high carb pasta spikes blood sugar level making blood sugar management complicated, especially if you have diabetes.
These days people are more health-conscious and focus on low carbs. Still, keep in mind that carbs have their own place in a healthy diet. Carbs are not your enemy. Whole grains such as rye, barley and oats are packed with zinc, iron, magnesium, folate, fibre and vitamins. Our brain gets energy only from carbs. In addition, they provide fuel for other essential bodily functions. However, highly processed carbs in large servings exceeds the calorie intake without providing any essential mineral or vitamins. Refined carbohydrates are the ones you need to limit.
Low-carb pasta is an excellent addition to your healthy diet. It helps you keep the daily load of carbohydrate low along with satisfying your taste buds.
How Low Carb Pasta Is Made
Typically low carb pasta is made with alternative flour sources such as yam, beans, chickpea or vegetable such as cauliflower. Mostly they are high in dietary fibre. Some low carb pasta also high in protein.
How to buy low carb pasta
Every individual’s texture and taste preference is different, but there are a few points to keep in mind to ensure you get the best low carb pasta or noodle for yourself.
Look for the ingredients list – The short the ingredient list the great it is. Pasta made from alternative sources has extra ingredients to add lots of fillers to bring it close to standard pasta. Look for the product with the short ingredient list. Question anything over 5 ingredients for further information.
The fibre content: Make sure the product you are buying is good at the fibre content. Do remember drastic changes in the fibre intake can have a side effect on your digestive system.
Opt for protein if you are in doubt – Pasta made from pulses are naturally rich in protein and a good choice f you are trying to lose weight or manage blood glucose level.
Most of the low carb pasta have only slightly fewer calories in comparison to regular pasta. To help you chose the best one we have listed top low carb pasta available on Amazon.
Each serving of it contains 20 grams carbohydrates, 13 grams fiber, 20 grams protein, and 180 calories.
It is easy to make, low in carbohydrates and gluten free pasta. It provide full balance of fibre and plant based protein. It is mild and looks just like regular pasta. The ingredients used are organic, clean and high quality. It is USDA certified, non-GMO and gluten free. It is a perfect vegetarian or easy vegan food. People online claims that it taste like real pasta.
Each serving contains 22 gram protein and 62% of daily fibre.
If you like the taste of black Bean then Tolerant Black Bean Rotini pasta will serve as protein powerhouse. It is a protein plant legume pasta. The product is certified USDA organic, vegan, Non-GMO, low sodium, gluten free, allergen -free and do not contain rice or corn.
Each serving contains less than one grams carb and zero calories. In fact, the small carb content is from natural calcium and fibre. Else, it is 97% water. It also contains additive such as citric acid to keep noodles in shape.
It is gluten free, soy-free, certified kosher, vegan, sugar friendly, zero carb pasta. The product is made from quality plant waste ingredient. The drawback is that the pasta is 97% water and you may find yourself hungry just 10 to 15 minutes after eating them. In addition, it may not be suitable for the people who are sensitive to high fibre foods. We have added Miracle Noodle Shirataki Angel Hair to out cart as the taste of this delicious noodle satisfies the taste buds of most of our viewers without adding extra calories.
One serving contains about 1.5 grams fat, 32 grams of carbs, 13 grams protein and 120 calories.
It is a plant-based pasta that is naturally gluten free and a good source of fibre. It is non- GMO, kosher certified, and free from major allergens. It has a dente texture and delicious lentil flavour.
Ingredients – Sliced hearts of palm, water, salt and citric acid
Each serving of pasta contains 4 grams carb and 20 calories.
The product is non-GMO, gluten free, vegan, kosher certified and sugar free.
Our list of low carb pasta will make your shopping task easy. Nevertheless, keep in mind that low carb pasta may not always be synonymous with healthy food. Look at the nutritional panel and ingredient list before buying if your favourite low carb pasta lacks fiber or protein pair it with beans, broccoli or chickpea to make it an all-round food.
Due to the alternative flours high in fibre content, eating large amounts of low carb pasta may lead to gastric discomfort. This is why we suggest you start with a small serving and acknowledge how your body reacts to it.
Leadership is to motivate, influence, and enable others to achieve organisational success. On the other hand, management is about controlling a set or a group of people to achieve a goal.
Both leading and managing are required to overcome the crisis, meet goals, and sustain business growth. Both qualities have their own advantages and is required depending on the situation.
If you are an authority figure, you should embody both management skills and leadership skills and know the right time to implement each.
What important is to know when to lead and when to manage.
Our article will discuss the difference between management and leadership to understand the appropriate situation to use them in.
What Is Leadership
Leadership is an art of motivating and helping a group of people to achieve a common goal. In a business setting, it means directing the colleagues and workers with a strategy to meet the needs of the company. A few common quality of a leader includes the ability to inspire, encourage and motivate others to see their vision through and pursue the goals. Leadership focuses more on increasing the result by maintaining and building talented teams. It communicates a larger picture and inspires people to realise the picture. A leader approaches to develop trust and support in individual employees because he/she needs to tell them exactly what to do.
What Is Managing
Management is about dealing or controlling things, situation or people. It includes the act of coordinating, planning and administration to ensure the achievement of the desired result. It involves setting the task, maintaining the working process, locating the resources, and supervising the work. Managing a team within the workplace involves the constant reassessing the results to measure productivity and improve the outcome.
Difference Between Leadership And Managing
Although both management and leadership is important, the two qualities are very different. To know when to use them, you require to acknowledge the difference between both. Some of the significant differences between managing and leading are as follows:
Often there is a mission accomplished on which leadership is based. On the other hand, managing is mostly based on completing a specific task.
Management is more about controlling people and the outcome, but leadership is about inspiring people to have an insight outside their zone.
There are certain rules to follow closely in managing, whereas leadership in entrails innovation and creativity.
The focus of management is in optimising execution, but leadership focuses on optimising the whole team.
Leadership is qualitative. Management is quantitative.
In short, a leader inspires and motivates, but a manager directs, and the result of managing is easily measured, but the outcome of leadership is usually intangible.
Let us take an example to understand managing and leading properly. If there is an employee with the target to sell a product the leader will tell the benefit of selling the product and how useful the product is so that the employee will find a way to reach the best result. But the manager helps the employee with the tools to generate leads and instructs the employee about how many emails have to be sent or calls need to be done in a day.
Considering different focuses metrics for assessing the desired outcome in management are:
Quality of the service
Meeting the deadlines
Budget efficiency
Quantity and quality of the products
In addition, good leadership contributes to results but has its own metrics, such as:
Engagement score
Absenteeism
The morale
Team sense
Resignation rate of high performers
What Is Better: Management or Leadership
It depends on the individual situation whether to choose between management and leadership. Some circumstances require the leader others require a manager. Besides some circumstances, require both management and leadership. As discussed above, leaders inspire and empower their team to reach the goal, but a manager must direct the staff.
If you are in an authoritative position, you can present a perfect trait of the leader and a manager. What important is to assess the problem and decide when to use which strategy.
A successful leader influences the team’s behaviour and inspires them to give the best to reach a common goal and make the right decision. If you can lead your team properly, it becomes easy to manage the team as well. True leadership positively influences the team members and optimises the process effectively through management. When your team is highly engaged and motivated, it becomes easy to implement the policy changes efficiently. Your team is invested in the company’s success, and this improves the quality of the outcome.
Once you discover your team’s response to management and leadership in different situations, you must pay attention to their key performance and behaviour. This will help you to acknowledge whether your methods are hurting your team or helping them with their ability. Once you can measure the effectiveness of management and leadership, you will be easily able to alter your strategies and behaviour to the betterment of the team and their result.
Know When To Manage And When To Lead
Once you learn when to lead or manage, you create a cohesive team functioning or crisis positive conditions.
If you want your team to excel in their careers and perform better manage when required and lead when appropriate.
Below are the few examples that will help you understand whether the situation requires a manager or leader.
When To Manage
During the emergency or crisis
Training new members
Completing on deadlines
Issues that involve things or processes.
Delegating the important tasks
Circumstances that need a specific result.
You need to manage when your employee is inexperienced, or the team need extra assistance. You should tell your employees what to do exactly to be successful and complete the assigned task. Give them a clear description of their goals and help them to understand what is expected.
Examples of Management within the workplace
Improves productivity
Improves efficiency
Establishes processes and streamlines systems
Create budget
Sets timelines
Organized
Solves problem
Focuses on strategic planning
Maintain quality
Demands action
Creates order
Establishes rules
Corrects behaviour
Minimizes the risks
When To Lead
Lead your team in the following condition:
The members of your team are confident about their abilities and efficiently perform tasks.
Introducing a new approach within the workplace
Team meetings
During creative discussion
When you trust that your team can do the task well without your micromanagement.
If your team members are already producing a good outcome and prove their work abilities, better lead them. Lead when you trust the skill of your employees, but they require you to define the goal.
Examples of leadership skills
Visionary
Creates a mission statement
Defines the team purposeÂ
Considers the strengths of every team employ
Thinks strategically
Inspires behaviour
Satisfies the needs of employees
Reaches long-term goals
Gives feedback
Encourages commitment
Motivates
Creates change
Takes calculated risks
To become a good manager or a leader, you need to identify the areas that are your strength and where you need development. If you have more leadership qualities work on to improve your management tendencies. If you are in an authoritative position within the workplace, you need both the leadership and management skills to maintain a productive and happy team.
We hope our article will help you approach each situation and analyse whether the team needs to be lead or managed or a combination of both. Once you become more accustomed to your team’s needs, it will become easy to identify the situation and work accordingly. A simple rule is that seasoned employees can do even better with minimal direction, as they are highly qualified. In contrast, new employees need more management until they are skilled and confident.
Have you ever noticed how CBD oil has exploded the health and wellness market in the past few years? It is now one of the popular remedies for most of the common ailments.
What Is CBD Oil
CBD oil contains a chemical compound phytocannabinoid that is found in the marijuana plant. The CBD oil is made by extracting CBD from the cannabis plant and then diluting it with other carrier oil such as hemp seed oil or coconut oil.
How CBD Works On Human Body
CBD, like other phytocannabinoids, works through the endocannabinoid system, which is the complex signalling system. The endocannabinoid system regulates the physiological balance or homeostasis. Studies show that the cannabinoid receptor exists in most of our body. When there is any disruption in endocannabinoid tones, it harms the health and leads to certain diseases. CBD oil rich in phytocannabinoids naturally supports the endocannabinoid system
What Are The Benefits Of CBD Oil
Studies show that CBD oil can alleviate symptoms such as chronic pain or anxiety. Below are the benefits of CBD oil.
Reduces depression and anxiety
Relieves pain
Alleviate cancer-related symptoms such as reducing chemotherapy-induced nausea and vomiting
Reduces acne
May provide benefit for people with neurological disorders.
Benefits of heart health.
CBD oil has antipsychotic effects and may be helpful in people who have schizophrenia and other mental disorders. Besides, it can modify the circuits in the human brain related to drug addiction.
In animals, CBD has demonstrated anti-tumour effects and is found to prevent diabetes.
The other benefits and effect of CBD oil is still being studied, and we hope for outcomes that are more positive.
If you are looking forward to trying CBD oil, we have compiled in our list high-quality CBD oil brands to avoid any confusion and save your time.
Best CBD Oil To Buy
Fab CBD Oil – Â The CBD oil by Fab CBD has a full array of terpenes and cannabinoid. It delivers a creative and comprehensive line of full-spectrum CBD oils.Â
Fab CBD oil is one of the popular brands and comes in three different flavours: Citrus, Mint or Natural flavours.
Only bottle size available is 30ml. There are four options: 150 mg, 300mg, 600 mg and 1200 mg. We suggest that if you are new with CBD oil, better start with 150 mg to test its effect.
Fab CBD oil uses MCT oil as the carrier oil that enhances the absorption of cannabinoids. To ensure the premium quality CO2 extraction method is used, which is considered the most effective process to extract CBD oil.
Fab CBD is transparent about the quality of their products. They have posted their products on their website that undergo regular testing to ensure high quality. Third party testing shows that Fab CBD products are 100% pure without any trace of pesticides or heavy metal.
The best part is although Fab CBD oils are not too expensive they are still considered cheap in comparison to the industry average.
2. Spruce CBD:Â Spruce CBD is one of the strongest and effective product in the market. Found in 2018 Spruce has made its way at the peak of CBD oil chat because of its ultra-potent formula targeting pain on the cellular level.Â
To ensure its highest quality, it offers third-party lab testing to assure that it is 100% pure, safe to use and do not contain heavy metals, toxins, bacteria or pesticides.
Spruce offers full-spectrum and high potency tinctures derived from organic hemp in two strength: 25mg and 80 mg. Its maximum potency CBD oil not just contains CBD but all of hemp’s phytocannabinoids.
You can choose the variety that is right for you depending upon your body size, pain level, and other health impacts.
The secret behind the effectiveness of Spruce CBD oil lies in its extraction process. The extraction process is such that it preserves 80 beneficial phytocannabinoids and filters out the plant residue.
Coming to the cost, we can only say that in comparison to other brands, spruce CBD oil is in the middle of the road. Prices are quite fair depending on its quality.
3. Charlotte’s Web CBD Oil - It is one of the best CBD oil to promote healthy sleep and provides an all-over sense of relief and calmness. Charlotte’s Web CBD oil contains not only CBD but also other beneficial phytocannabinoids. It uses full-spectrum hemp extract, which means instead of isolating a single compound; they extract CBD oil from the whole plant. All the compounds together build their individual strength and give complete health benefits. The product features the whole plant extract. Along with flavonoids, terpenes, and essential fatty acids, it contains more than 80 cannabinoids.
Charlotte’s Web maximum strength CBD hemp oil is CO2-extracted. Their original formula is IPA- extracted.
The oil is free from dyes and additives and is available in natural flavours like chocolate, mint, orange blossom, olive oil and a lemon twist.
The product comes in three different strength: 7 mg, 17 mg and 60 mg. It also offers bottle sizes of 30 ml and 100ml.
Charlotte’s Web is very transparent about their processing standards, finance and manufacturing. They provide specific analysis certificate and information on the exact concentration of CBD and other compounds in their product on their website.
Compared to other brands, Charlotte’s web CBD oils are inexpensive, considering their potency and quality.
The product is gluten-free, non-GMO and vegan.
4. Green Roads CBD Oil – The Green Roads CBD oil uses naturally occurring cannabidiol and other compounds. The CBD extract is obtained from the hemp plants grown in farm and is completely organic. It uses MCT oil as the carrier oil.
The product is tested by the third party laboratory and is 100% pure without toxins and pesticides.
Also, the product is soy-free and gluten-free. Green Roads CBD oil is one of the best broad-spectrum CBD oil available in the market. It is available in three flavours: Mint breeze, apple kiwi bliss and natural. It is available in mild, moderate and mighty strength, i.e. 10 mg, 25 mg and 50 mg. It also offers a 1 ml daily dose product.
The information gathered in this article is not intended to be substitute for or any medical advice or treatment. Do seek advice of your health care provider or physician before using any products mentioned on our site.
It is very common for a female to experience mild pain and discomfort around the abdomen, thighs and lower back during periods. During the menstruation, muscles of abdomen contract and relax due to shedding of endometrium lining. Some females also experience headache, nausea, vomiting and diarrhoea.
Painful menstruation is medically termed as dysmenorrhea. The reason why some female experience painful menstruation and some do not is not clear but a few factors associated with intense period pain include:
Age under 20
Menarche or starting of periods
Having a heavy blood flow
Having the first child
Overproduction of prostaglandins
Other factors that cause menstrual cramps include birth control, endometrial growth, abnormal uterine tissue growth, and hormonal balance.
In most cases, menstrual cramps are mild to temporary and simple home remedies provide relief.
What are the home remedies for menstrual cramps?
Ginger – Ginger is a well-known ingredient to alleviate menstrual cramps. It is anti-inflammatory and relieves nausea and upset stomach.
What to do?- Steep a piece of ginger in a cup of steaming water for about 15 minutes. Add a half-teaspoon honey to it. Strain and drink ginger tea warm.?Drink it two to three times a day during periods for relief.?
2. Hot compress –?The best you can do to relive period pain is the application of heating pads to the lower abdomen. Heat therapy relaxes the uterus muscles, increases the blood flow and relieve pain and discomfort.?
What to do?- Hot compress would be easy if you have a heating pad for this purpose. However, if you do not have a heating pad, you may use a water bottle filled with hot water. Place water bottle or the heating pad on your lower abdomen for 10 to 15 minutes. Make sure the temperature is tolerable and not too hot to burn your skin.?Alternatively, you may also soak a washcloth in hot water. Wring it to remove the excess of water and then apply it to your abdomen.?Repeat this multiple times in a day.
3. Chamomile tea:?Chamomile is rich in flavonoid that has anti-inflammatory properties. It is a natural antispasmodic and is well-known to reduce inflammation and pain.?
What to do? – Steep a chamomile tea bag in a cup of steaming water. After 10 minutes strain the tea and add half-teaspoon honey. Drink it warm.?Drink chamomile tea at least two times a week before and during periods.
4. Fennel Seeds – Research shows that fennel seeds inhibit uterine contraction stimulated by the hormone prostaglandin.?
What to do?- Boil a cup of water. Add a teaspoon fennel seeds to it. Boil for about 10 minutes. Strain and drink it warm. Drink this concoction at least three times a day.?
Alternatively, you may also take 30mg fennel extract for 3 to 4 times a day for at least three days.
5. Green tea:?Green tea contain flavonoids that render it medicinal properties. It has analgesic, anti-inflammatory and antioxidant properties.?
What to do – Drink a cup of green tea two to three times a day. To make green tea add a teaspoon of green tea leaves in a cup of water and boil it for about 15 minutes. Add honey to taste and drink it warm.?
6. Yoghurt:?Yoghurt is a rich source of calcium and other minerals. It relieves the symptoms of premenstrual syndrome as well as alleviate menstrual cramp.?
What to do – Eat a cup of plain yoghurt. Do not add sugar to it. You may have a cup of yoghurt two to three times a day when you are on periods.?
7. Fenugreek seeds -?Fenugreek seeds possess pain-relieving and analgesic properties. It is rich in compounds such as tryptophan and lysine that render it therapeutic properties.?
What to do? – Boil a half-teaspoon fenugreek seeds in a cup of water for 10 minutes to make tea. Strain and add a half-teaspoon lemon juice and a half-teaspoon honey to it.?Drink it two times in a day.
8. Cinnamon – Cinnamon regularize the level of insulin and also regularizes the menstrual cycle. The study reveals that intake of cinnamon cause less pain, bleeding, nausea and vomiting.
What to do – Sprinkle cinnamon to a cup of hot coca or on your cereal to help combat the menstrual symptoms.
Apart from trying, the above home remedies for menstrual cramp you also need to bring dietary and lifestyle changes if you experience menstrual discomfort every month. Keep yourself hydrated and drink at least 9-10 glasses of water every day. Eat healthily. Avoid sugary, fatty and salty foods and include anti-inflammatory foods such as tomatoes, blueberries and bell peppers in your diet. Eat foods rich in calcium such as almonds, beans and dark green leafy vegetables. Avoid tobacco, caffeine and alcohol and make exercise an important part of your daily routine.
Not every female experience painful menstruation. If you are the one experiencing dysmenorrhea every month, try home remedies discussed in our article.
Request you to buy herbs to relieve menstrual pain article from a reputable source. Most of the home remedies do not have side effects and are very safe. If you are taking any medicine or supplement to alleviate dysmenorrhoea, better consult your health care provider before trying them.
If menstrual cramps affect life quality and work every month, you need to visit a doctor.
When To See A Doctor?
Visit your doctor if you experience the following:
The pain is worsening.
Menstrual cramps last for a longer period time than usual.
Fever
You are pregnant
Symptoms are more frequent.
In addition, if menstrual pain persists or worsens after trying the home remedies discussed in this article consult your gynaecologist as soon as possible.
Stool turns green in colour due to several reasons, especially in children. In general, the stool colour is brown, but it may turn into red, black, yellow or green.
Green coloured faeces may be normal in a few cases, especially in the breastfed infants but may also be a sign of bacterial infection. The stool colour is due to bile. Bile is a yellow, green fluid produced in the liver that aids food digestion.
Digestive juices break down the foods that pass through the intestine and renders different shades of brown stool. However, if you eat foods high in chlorophyll such as kale or spinach, suffer from bacterial infection, or take antibiotic, the colour of stool changes into green. In most cases, green stool is not a matter of concern, but it is better to explore and acknowledge the reasons behind.
Reasons Why Your Poop Is Green
The stool may be green due to normal or harmless conditions but may be a cause of concern.
A newborn baby normally passes thick and dark green coloured stool known as meconium for the first few days after the birth. Besides, breastfeed babies may also pass green stool.
The green stool may be a symptom of intestinal disorders interfering the normal digestion.
The following diseases can cause green stool:
Bacterial infection
Eating disorders
Abusing laxatives
Celiac diseases
Giardia
Intestinal cancer
Irritable bowel syndrome
Pseudomembranous colitis
E. coli or salmonella food poisoning
Viral gastroenteritis
Food and Medication-related causes of green poop
Green stool can be due to medicines, supplements and other ingested food substances such as:
Breast milk
Eating green crayons
Certain antibiotics
Green food colour in drinks or other foods
Iron supplements
Leafy green vegetable rich in iron
Laxatives
You do not need to freak out if your stool is green in colour. What important is to look for other accompanying symptoms that may indicate some serious health issues.
Other Symptoms That May Accompany Green Poop
Tarry and dark stool
Large amounts of blood in the stool.
Blood in toilet pot
Itchy anus
Swollen blood vessels in the anus or rectum
Small tears in the skin of the rectum
Urge to keep stool passing even if the bowel is empty.
Also look for symptoms such as:
Abdominal cramp or pain
In some cases, green coloured stool may be associated with life-threatening conditions and requires immediate evaluation and medical care.
Serious symptoms that may accompany green faeces:
Dizziness
High fever
Changes in the level of consciousness
Major rectal bleeding
Rapid heart rate
Breathing problems
Not producing urine for more than 24 hours.
Severe diarrhoea
Severe abdominal pain
When To Worry About Green Stool And Consult A Doctor
The green stool may be normal or due to some underlying serious intestine infection or disease as discussed above. If the colour change is persistent, better contact your health-care provider for the diagnosis of the underlying disease. Once the cause for green stool is diagnosed, the treatment plan is designed specifically depending on the condition of the patient to reduce the potential complication such as:
Malabsorption syndrome
Low potassium levels
Dehydration due to the loss of fluids
Malnutrition
To diagnose the cause behind the green poop, your doctor or health care provider will ask you specific questions related to symptoms such as:
Since when are you passing green stool?
Any medications, supplements of vitamins you are taking.
What is the frequency of bowel movements?
What is the texture and colour of the stool?
Does the stool smell foul?
What are the other accompanying symptoms?
The answers given by you to the above questions are analysed, and the treatment is planned accordingly.
FAQ
What green poop during pregnancy indicates?
In a pregnant woman, the pregnancy hormones may affect the digestion and change the colour of stool. Iron supplements may also turn the stools green. Besides pregnant women, just as anyone else may have green stool if she consumes foods with artificial or natural green colour.
What foods may cause green poop?
Food that causes green stool are as follows:
Parsley, basil, cilantro and other green coloured herbs
Green fruits such as avocados, green apple, green grapes, jalapeno and honeydew melon.
Green vegetables such as green beans, sprouts, Brussels, green peppers, fees and celery.
Pistachio nuts
Powdered green tea
Hemp seeds
Green leafy vegetables such as Kale, spinach, beet greens, bok choy and Swiss chard
Foods that contain dream dye such as green gummy snacks, green frosting, Jell-O, green candy and green ice pops.
Some other coloured foods may also cause green stool such as:
Purple and dark blue fruits such as blackberries, blueberries and red grapes.
Red wine
Blue or purple frosting liquor eyes and ice pops.
Besides the above food, some foods increase the cast’s transit time and cause the food to travel faster, resulting in the green stool. Such foods include:
Caffeinated foods and drinks such as tea, soda, coffee and chocolate.
Alcohol
Spicy foods such as chilli peppers and curries.
Is green stool a sign of infection?
Certain infections caused due to parasite Giardia or bacterium Salmonella can cause green poop. However, if green Poop is due to infection it will be accompanied with other symptoms such as abdominal cramps, diarrhoea and fever.
Is green poop a matter of concern?
Occasional green poop is not a matter of concern. In most of the cases, it is due to consuming foods with high artificial or natural green colour and the stools returned to their normal colour in a few day. However, if the stool discoloration is persistent and there is presence of other symptoms consult a doctor.
What does the green poop in children and babies mean?
During the first, few days after the birth, the new-borns pass meconium. The breastfed baby may have green stool because of green coloured food consumed by mother such as green leafy vegetables.
We hope you find information gathered in this article is useful. We will try to answer all the related questions. Please add your queries to comment section below.
Protein bars are one of the popular snacks designed as a convenient source of nutrition. They are enjoyed as a quick snack to add protein and other nutrients to an active and busy lifestyle.
Varieties of protein bars are available in the market. It will help if you acknowledge the fact that not all protein bars are equal. In this article, we list the best protein bars for you.
Before we start with the list, let us review the benefits of protein bars and the best way to incorporate them into our everyday diet routine.
Benefits Of Protein Bar
High protein bars are the quick and convenient eating solution for athletes, bodybuilders and weight watchers to satisfy energy, health and dietary goals. Below are the benefits of protein bars:
Healthy Way to Get Recommended Daily Intake: Research shows, most of us special females are not getting the required daily protein intake due to the hectic and busy schedule. A compact and readymade protein bar that does not require refrigeration and takes little space in your bag or purse is a handy option to get recommended daily protein intake.
Effective Meal Substitute: Protein nutrition bars help reduce calorie intake and control the portions. Protein bars balance regular food servings and prevent a rapid rise in the level of blood glucose.
Curbs Appetite: It keeps away the unwanted craving and helps you feel full for long.
Potential Before and After Workout Food – The right ratio of protein and carbohydrate in the bar provides you with the energy to go through the training or workout. In addition, it provides you with post-workout nutrition that the body requires to build new muscles and fix the minute muscle tears that happen in the course of exercise.
How Much Is Right
Depending upon your weight, goal and lifestyle, the carbohydrate to protein ratio in protein bars should be ideally as follows:
For fat loss – 1:2
To build muscle mass – 2:1
For high endurance activities and marathons – 4:1
The minimum per serving protein content in the bar should be at least 10 grams.
The ideal calorie in protein bar varies from below 200 to 400 depending on whether you are eating the bar after a workout or replacing it with a snack. Also, it depends on your weight, gender and goals.
The selection of protein bars should be made depending on the percentage of fat, sugar, additives, calorie and other ingredients. If you do not want yourself to down akin to a candy bar, better read the labels carefully. Below is the list of the best protein bars to make selection easy and save your time.
Selecting Best Protein Bars
The list is made according to specific ingredient and nutrient criteria given below:
8 grams of minimum protein – We have chosen the protein bars that have at least 8 grams of protein.
13 grams of maximum sugar – The best protein bars do not have more than 13 grams of sugar.
3 grams minimum fibre – We opted for protein bars with at least 3 grams of fibre. However, caution has been taken not to include bars loaded with isolated fibres that may cause stomach discomfort.
Our ingredients criteria for the selection of the best protein bars include:
High-quality protein sources – The protein is from high quality concentrates and isolates such as whey protein and whole food ingredients such as antibiotic-free meat or nuts. Egg white, grass-fed meat, nut butter, seeds and nuts are high-quality protein sources.
Natural sweeteners – Natural sources of sugar such as fruit or cane sugar is a better choice than artificial refined sugar.
Healthy fats – Our body require fats to absorb certain nutrients and to keep us full for long. Our priority while selecting a protein bar is that they contain healthy fats from seeds and nuts rather than vegetable oils as binders and fillers.
Whole grain ingredient – Whole grain cereals and foods are always the best choices, as they do not spike blood sugar levels.
Little or no isolated or synthetic fibre ? Isolated fibres cause abdominal discomfort such as gas, bloating and abdominal pain. We have selected protein bars that have low to no isolated fibres.
Low sugar alcohol – Although the popularity of sugar alcohol has risen as low-calorie food. Nevertheless, the dietitians advise against consuming large amounts of sugar alcohols.
Include this bar to your diet for muscle gain and toned body. Carbs present in this bar helps the protein get into the muscle fibre. It contains USDA organic plant-based protein and nothing artificial. The taste is great. It is a gluten-free, Non-GMO, stevia free, dairy-free, high fibre protein bar with 100% whole food ingredients.
It is a tasty and nutritious snack for vegetarians, vegans and paleo-friendly diet. It makes a perfect meal replacement snack or a breakfast to help you fuel or refuel pre or post-exercise or workouts.
This melt in mouth shortbread cookie with real vanilla of flavour is a treat to your taste buds.
It is best keto-friendly protein bar. It contains grass-fed collagen derived from marine and bovine sources. Boost the production of collagen in the body that benefits hair, joints, nails, skin and gut health. It is rich in MCT and XCT oil that increases energy expenditure and prevents long-term weight gain. It is a great grain-free, gluten free e, non-GMO food that keep you full for long time.
It is one of the best bar if you want to lose weight and maintain the level of blood sugar. Most of its flavour especially the cinnamon one improves fasting blood sugar levels. It is paleo and keto-friendly. It is gluten free, grain free and soy free. It provides proteins and fats from cage free eggs, nut coconut oil and flaxseeds.
INGREDIENTS: Whey protein concentrate, organic cashew butter, organic tapioca syrup, organic cashews, vegetable glycerine, organic high oleic sunflower oil, isolate pea protein, rice flour, organic tea and sugar palm kernel oil, rolled oats, sea salt, coca, non-fat dry milk sunflower lecithin, mixed tocopherols. May contain tree nuts wheat and soy.
It is crispy, crunchy protein bar rich in creamy cashew butter without artificial sweeteners for sugar alcohols.
Never judge a protein bar by its wrapper, better read the label. The best protein bar list discussed this article would make it easy for you to make a healthy choice. Careful selection of protein bars between the meals curb your appetite, and if you are trying to gain weight can pad the calorie intake. Keep in mind that protein bars are not a replacement for meals as they may lack the required nutrients and antioxidants available in vegetables, whole grains and fresh fruit. Snacks should be wisely eaten only as a part of a complete and well-rounded diet. We suggest you working along with your nutritionist to figure out which protein bar is a better option for you depending upon whether your goal is to gain weight or lose weight.
In this article, we have compiled the top online weight loss programs in India for you.
Before listing India’s weight loss programs, let us first discuss the need for online weight loss programs.
What Is The Need For An Online Weight Loss Program?
There are many reasons to go for an online weight loss program such as hectic social life, traffic congestion and long working hours that makes it almost impossible for you to spare some time and visit a fitness centre or personally consult a nutritionist. Besides, relating to the current situation we are in the midst of COVID epidemic that has limited our life indoors and forced us to maintain social distancing persuading us to look for online programs.
Today most of the population suffers from non-communicable lifestyle disorder such as cardiovascular diseases, diabetes and obesity. Weight loss program is need of the hour to prevent obesity and lifestyle-related diseases.
Online Weight Loss Programs in India
The WeightMonitior – The WeightMonitor is India’s first online weight management portal.
This team is extremely committed to improve its nutrition experience. The program provides a diet plan and daily diet monitoring along with complete flexibility to communicate with the nutritionist anytime in a day. The client may communicate with the trained nutritionist as many numbers of times as required. The program focuses on teaching the client to eat right instead of providing you with a temporary diet regime. It encourages not only to lose weight but to stay fit for a lifetime.
To be enrolled for WeightMonitor weight loss program follow the following steps:
Registers on theweightmonitor.com
Chooses 3 or 6-month online weight loss management package
Make online payment.
Once you are enrolled, you will receive a tailor-made diet plan. Login into your account on theweightmonitor.com to access the diet plan. You are then required to follow the diet plan and fill up the online food diary every day. The team will send you a daily review on your diet and will advise accordingly.
2. Eat Well Online Weight Loss Program – Gunisha Khurana founded ‘Eat Well’ online dietary portal a decade ago. Gunisha Khurana is an accredited dietitian. The team provides with a sustainable diet plan that is tailored according to the requirement of the client’s body. You can enrol for 1-12 months program. This online weight loss program believes that it is more important to be fit than to be slim. The nutrition plan created by ‘Eat Well’ nutritionist is according to the particular needs of the client depending upon their physical factors such as BMI measurements, blood groups and specific disorders. They do not recommend fad diet but include foods in your diet plan that are easily available in your kitchen.
‘Eat Well’ weight loss package includes:
An everyday customized diet designed by Gunisha Khurana.
Every client is assigned an individual counsellor for any assistance.
Personalized attention by the experts.
Encouraging correct food combinations to enhance the nutritional value of food.
Keeps the client motivated and helps to maintain the weight after the goal is realised.
3. The Balance Nutrition – The founder and chief nutritionist of ‘Balance Nutrition’ is Khyati Rupani. They have a team of well-trained and experienced nutritionists. Weight loss and Lifestyle management for them is not just limited to planning diet, but they also provide a positive and engaging experience to the clients.
Once you request for the consultation you receive a call from the expert counsellor within 24 hours. Your health is accessed according to BMI and depending on your current health. Soon you will hear from your mentor and get a diet plan and E-kit. The weight loss program includes diet sessions and E-kit. E-kit has files that can be downloaded on your phone. It will make it easy for you to lose weight and yet have fun. It will guide you with the following:
BN Ingredient Availability Checklist: To ensure that you do not have to go out in search of exotic ingredients and fancy foods. the diet is planned after checking the availability of ingredients in your kitchen.
BN Eat-In-Portion Guide: It allows you to eat everything smartly.
BN Global Dine-Out and Party Guide: It provides you with the freedom to choose your meals when you are at a party or eating out.
Progress Trackers and Cheat Sheet: To keep you updated regularly about your progress and ensure the better result. The tracker updates the team with your weight every 10 days. The mentor will review, comment and plan the next diet accordingly
Mentor Intervention and Progress Check – To review your progress and send you the next diet chart.
FAQ – It is a mini mentor that will answer most of your queries.
Social Alcohol Guide: To allow you to enjoy alcohol but in portion and also details the options for biting.
The weight loss program include 30 days, 60 days and 90 days package. The Program features:
Easy and effective diet plans
Periodic calls with the assigned nutritionist
Unlimited chat with nutritionist
Tracking milestone and goals.
BN portion control along with guides
Weight, inch & photo Trackers
1200+ healthy BN recipes on App
BN wallet & rewards
4. Truweight:Truweight programs not only pay emphasis on weight loss but also encourages regaining health and boosting your immune system. It includes a set of programs that are designed by a team of 100+ nutritionist, doctors and experts. This program believes in attacking the cause of obesity and provides you with an anti-starving regime. It starts with free diet analysis to find out the reason for weight gain. In additions it tries to understand your lifestyle and about your body for the better approach towards healthy life. The weight loss program by ‘Truweight’ includes the following:
Customized meal plans so that it is easy for you to follow the meal plan. The meals are planned according to your food preferences and health conditions.
The panel of dietitian and doctors is provided for regular consultation and to guide you at every step.
Super healthy superfoods to help you supercharge your immune system.
Free online tutorials on nutrition and food to help you understand food, nutrition and to keep you motivated for lifelong changes towards healthy living.
Personalized mobile app for full access to the mobile application and to track the progress of the client.
Provides a ‘Detox kit’ every month.
You may enrol yourself for 3, 5+1 or 10+2 months online weight loss program by Truweight.
5.Idietitian India – Idietitian India vows to take care of your dietary needs and encourages you to follow a happy and healthy life. The team believes that losing weight is not about reducing meals but to eat healthy. It guides you to follow a proper nutrition and exercise regime. Respecting the uniqueness of every individual Idietitian team is motivated to modify the eating pattern of their client in such a way that it benefits in the long run and provides a healthy and stress-free life.
To enrol yourself for the weight loss program, you need to go through the following steps:
Go to the official website of Idietitian India and fill-up the form.
Choose the desired plan and make the payment.
Within 24 hours of the payment, you will receive a call from the diet mentor.
Within 2 days, you will receive a customised diet plan on your personal Idietitian account. Your diet will change every week according to your progress.
Idietitian India provides you with a personal diet mentor whom you can reach 24×7 to solve all your issues in no time.
Weight loss programs by Idietitian includes 1, 3, 6 and 12-month package. You can choose the package according to the extent of weight you decide to lose. There are also special weight loss programs with advanced special diet plan. The special program delivers unique ways to lose weight. It includes Navratri diet, Ramdan diet, bridal diet and menopausal diet.
6.The Fit Indian:The Fit Indian provide easy and affordable health and fitness services. Its nutrition team provides constitution specific diet plans and workout. The team consists of over 20 certified nutritionists. You may explore the Fit Indian app to find out your health score. It is a unique feature that helps the team to know your everyday calorie intake and expenditure, sleep pattern, water consumption and lifestyle habits. Also, lifestyle-related health issue and hormonal imbalance is taken into account. The calculated health score is used to plan the diet accordingly.
The Fit Indian community consists of dedicated nutritionists available 12 hours per day via telephone or chat to give you the required health advice.
Once you are enrolled, the certified nutritionist’s panel provides you with customised diet and workout plans. Once you are part of The Fit Indian community, everything from your sleep hours to food consumption, water intake and alcohol intake tracked. This helps you as well as your nutritionist to make the difference throughout the weight loss journey.
The online weight loss programs not only save you from the cost of visiting nutritionist but also the time spent in their clinic. It helps you to communicate with the nutritionist according to your time set. Enrol for any of the online weight loss programs in India and take a step towards a healthy and fit life.
Giloy juice is one of the popular options to improve your immunity in a herbal way. It is an Ayurvedic herb, which has been advocated since ages in Indian medicine to boost immunity, digestion and treat chronic fever. Due to its abundant medicinal properties, this Ayurvedic herb is also known as ‘Amrita’, which means the root of immortality.
Nutritional Value of Giloy
Giloy is abundant in alkaloid. It is rich in flavonoids, lignans, and carbohydrates. Besides, it also contains protein, iron, fibre, calcium, vitamin C, vitamin A and fibre.
Benefits of Giloy
1. Boosts immunity – The ‘root of immortality’ is a herb rich in antioxidants. Antioxidants fight free radicals, purifies the blood, removes body toxins, and combats urinary tract infection and liver diseases. Research also shows that giloy juice removes bacteria and virus out of the body. Also, it is used by the expert to treat infertility and related heart conditions. Our immunomodulatory herb improves all over body immunity. It is an immunostimulant and helps our body to fight off viral and bacterial infections.
2. Treats chronic fever – Giloy is antipyretic. It helps to treat recurrent fever and also reduces the symptoms of conditions such as malaria, swine flu and dengue and increases the count of blood platelets.
3. Improves digestion – Amrita herb has the ability to flush out body toxins and boost digestion. Giloy powder, when taken with Amla or jaggery help in treating constipation. Giloy effectively addresses bowel-related issues and improves digestion.
4. Manage Diabetes – The variety of phytochemicals present in giloy improves the level of blood sugar. Phytochemicals reduce oxidative stress in the body and promote the secretion of insulin. Research has also found that giloy significantly counterbalance diabetes-induced oxidative stress. Being hypoglycaemic giloy is beneficial in patients who have type-2 diabetes in reducing the level of sugar and lipid in the blood.
Fights off Respiratory Diseases – The anti-inflammatory properties of this ‘immortal herb’ prevents common respiratory infection such as common cold, tonsillitis, and cough. It also provides relief to asthmatic patients. Giloy can very well manage the symptoms of asthma such as shortness of breath chest tightness wheezing and coughing.
Combats anxiety and stress – Giloy is an adaptogenic herb. It contains adaptogens that help your body to adapt to stress. Also, it helps you to get rid of toxins and keep you calm.
Delays the onset of osteoporosis in females – Studies show that the extract of Giloy root has an osteoprotective effect and delays the onset of osteoporosis.
Protect your heart – Regular consumption of the juice of Giloy reduces the level of serum cholesterol. Besides, research has found that it can potentially normalise the metabolism of lipids that indirectly benefit the help of heart.
Other Benefits Of Giloy
1. Reduces the risk of eye problem –
Giloy is useful in treating eye issues such as redness burning and itching.
Boil a few reasons of glow in the water. Let it cool down and then apply eye this water over the eyelids. After 10 to 15 minutes, rinse your eyes with warm water.
2. Treat wounds – The ‘Root of immotality promotes healing of cuts, wounds and abrasions.
Grind Giloy leaves to make a fine paste. Apply to the affected area. After 2 to 3 hours, wash the affected area with water.
3. Hair loss – Regular application of Giloy paste on scalp not only controls dandruff but also prevents hair loss and promotes hair growth.
Grind a handful of Giloy leaves to make a fine paste. Mix the paste with honey or rose water and apply it over your scalp. Massage for a few minutes and then leave it for 2 to 3 hours. Finally, wash it with herbal shampoo of your choice.
Giloy is immunomodulatory. Its plant is all over available in India. In addition, Giloy juice and its powder is easily available at Ayurvedic stores. However, this does not mean you can pop up the supplement without the advice of your doctor. Consult your doctor to know the correct dose and duration for the consumption.
The medicinal properties of the ‘Root of immorality’ have been approved by food and drug administration. It is consumed in the form of juice, powder or capsules. It is safe to be consumed by adults as well as children age five years and above.
How To Consume Giloy
You can consume the ‘Root of immorality’ in the form of juice powder, tablet and capsule.
1. Giloy juice –
Mix water and giloy juice in equal quantities. Drink it two times a day before meals to boost immunity.
2. Giloy powder –
To 2 cups of water, add a teaspoon of Giloy powder. Boil it to reduce the quantity to half a cup. Drink this concoction two times a day before or after meals.
3. Giloy capsules – Swallow 1-2 capsule as recommended by your physician with water every day after meals.
4. Giloy churna – At Ayurvedic stores, Giloy churna is easily available. Consume a half teaspoon of this churna with lukewarm water or mix it with organic honey and consume. Take it two times a day after meals.
5. Giloy tablet – Giloy tablets are available at Ayurvedic stores in the form of Giloy Vati. Take 1-2 Giloy tablet as prescribed by your physician. Swallow the tablets with water 2 times a day after meals.
Precautions To Be Taken while Using Giloy
1. Always, consume or use the root of mortality’ as recommended by your physician or strictly under the supervision of your doctor.
2. It is suggested to apply Giloy to a small area on your skin and test for any possible reaction before external applications.
3. Let your doctor know about the medicines you are taking before you start taking Giloy.
4. Giloy interferes with the level of blood sugar during and after surgery. This is why it is advised to avoid its consumption at least two weeks before the surgery.
5. Avoid it if you are a breastfeeding mother or a pregnant woman.
Disclaimer
The content is purely educational and informative. It is not to be constructed as medical advice. Use the content in consultation with a certified healthcare or medical professional.
A well-planned family is key to a happy family. It helps people to decide how many, when and at what interval to have a child.
Family planning is an essential component that benefits the health of the mother. On the other hand, an unplanned pregnancy poses a financial burden and hampers the physical and mental health of the mother.
For the happiness and health of the household, a couple should have the freedom to choose the number of children, and this is possible only through family planning methods.
Let us learn in detail the Benefits of Family Planning
Family planning Benefits For Mother
Improved health
Career growth
More time for herself
More attention to the family
Freedom
Family Planning Benefits for the Father
Less responsibility
Less financial burden
Preservation of family resources
Benefits of Family Planning for Children
More opportunities
Improve health
Proper growth and development
Gets more love and care.
Financial security
All the above benefits of family planning bring happiness to mother, father and children.
Now let us discuss effective family planning methods.
Family Planning Methods
Different types of contraceptive methods are available. To decide which one is best, there is a need to know about them in detail.
Barrier methods
Barrier methods are to prevent the sperm from entering the vagina by collecting the semen during ejaculation. Also, it protects you against the sexually transmitted diseases along with preventing unintended pregnancies.
Barrier methods are of two types:
Internal condoms
Condoms
Condoms – Condom is a barrier usually made up of rubber. It is rolled on the penis before having the intercourse. It can be used for vaginal, oral and anal sex.
Internal condoms – It is like a pouch with a flexible ring at each end. One end is open, and the other end is closed. The female to prevent pregnancy while having sex with the partner uses it. The internal condom is inserted deep into the vagina before the intercourse. Closed ring end holds the pouch inside the vagina, and other ring end stays outside the vaginal opening. Thus, internal condom stays inside the female vagina, collects the semen during ejaculation, and prevents sperm from entering the vagina.
Internal condoms are usually made up of nitrile polymer and are latex-free.
Long-acting reversible contraception
The next family planning method in our list includes intrauterine device and implants. Both are long-acting as well as reversible contraception methods.
Sometimes they are also called as ‘fit and forget’ contraception because once they go into the uterus, there is no need to remember it in days or every month. Both methods are 99% effective in preventing contraception.
Intrauterine devices – Depending upon the type of device, it works for 3, 5 or 10 year. They may be hormonal or non-hormonal. Copper IUD is most commonly used.
Copper IUD – It is without hormone IUD. It contains a metal ‘copper’ that stops the sperm from reaching the egg.
An experienced nurse or doctor puts copper IUD inside your uterus. The complete procedure is simple, safe and takes only 5 to 10 minutes. Once it is inserted, you cannot feel it, neither your partner will be able to feel it while having sex. Also, you can use tampons. It is provided with a thread that comes out of the cervix but does not hangs outside the vagina instead curl up inside the top of the vagina.
Implants – Implant contraception works up to 5 years. The implant is two small rods that are put under the skin inside your arm. It is a type of long-acting reversible contraception with hormones. It releases hormone progesterone slowly in the body, prevents the release of eggs every month, and thickens the mucus in the cervix to prevent sperm to reach the egg.
Next on the list of family planning methods is emergency contraceptive.
Emergency Contraception
It includes emergency contraceptive pills.
Emergency contraceptive pills – Emergency contraception is used after you have unprotected sex to prevent pregnancy.
The emergency contraceptive pill delays release of egg until sperms are inactive inside the body.
In addition, they change the movement of sperm in the body and prevent fertilization.
Emergency contraceptive does not work once the egg is fertilized and cannot harm the developing embryo.
For the desired results, emergency contraceptive pill should be taken up to 72 hours after unprotected sex.
Fertility Awareness
Apart from contraceptive pill and devices, learning the signs of fertility in the menstrual cycle also helps to avoid pregnancy. It is termed as fertility awareness.
Fertility Awareness – It includes understanding your menstrual cycle and then planning or avoiding pregnancy accordingly. To avoid pregnancy, it is advised to have sex during your infertile phase. To learn more about your infertile phase is it better to consult your gynaecologist.
Permanent Contraception
Permanent contraception method also known as sterilization prevents pregnancy in future. It includes vasectomy and tubal ligation. Both the methods once done are very difficult to reverse.
Vasectomy – Vasectomy is simple surgical procedure done by the doctors in the hospital. After this procedure is done, there is no more sperm in the semen that is ejaculated.
Tubal ligation – It is done in females. It is a procedure where both the fallopian tubes are closed so that the sperm cannot fertilize the eggs. A doctor under general anaesthesia does this process in the hospital.
The correct knowledge of family planning method saves you from unwanted pregnancy and allows you to enjoy intimacy with your partner without any fear.
We hope our readers finds our article useful. Soon we will update the article with advantages and disadvantages of each family planning method. Keep reading.
Benadryl cough syrup is an antihistamine. It reduces the effect of the chemical histamine in our body. Histamine produces symptoms such as the runny nose, watery, eye itching and sneezing. Thus, Benadryl cough syrup is commonly used to relieve the symptoms of allergy, stuffy and runny nose, congestion, hives, skin rash, sneezing and cough. It thins the mucus in the lungs, nose and windpipe and makes it easy to cough out the mucus. It is also used to treat specific symptoms of Parkinson’s disease, induce sleep and treat morning sickness.
Salt Composition of Benadryl Syrup
Each 5 ml of Benadryl cough syrup contain 10 mg of dextromethorphan hydrobromide and 30 mg of pseudoephedrine hydrochloride as an active ingredient. It also contains liquid glucose and anhydrous citric acid as inactive ingredients.
Precaution Before Taking Benadryl Cough Syrup
Before you take Benadryl cough syrup make sure you are not allergic to diphenhydramine.
If you have any of the following condition discussed below, better ask the doctor if it is safe for you to take this medicine.
1. Blockage in the stomach or intestine.
2. A urinary problem, such as bladder obstruction.
3. Kidney or liver disease.
4. Ileostomy or a colostomy
5. Chronic obstructive pulmonary disease, asthma or any other breathing disorder.
6. A thyroid disorder
7. Glaucoma
8. Low blood pressure or heart disease
9. Cough with mucus or cough caused due to emphysema, smoking or chronic bronchitis
10. If you take potassium.
How to Take Benadryl Cough Syrup
It is advised to take Benadryl cough syrup in the given dose suggested by the doctor depending on your health condition. Better, take the medicine for the duration recommended by your doctor.
Measure the liquid medicine with dosing syringe or special dose-measuring cup or spoon.
Benadryl cough syrup should be taken 30 minutes before you will be in the situation that will cause motion sickness.
If Benadryl is to be taken to induce sleep, make sure to take it within 30 minutes before the bedtime.
A few common side effect of Benadryl cough syrup includes:
Pain in the abdomen
Thickened respiratory tract secretions
Coordination impaired
Dry mouth, throat or nose
Drowsiness and dizziness
Blurred Vision or dry eyes
Hangover feeling after night-time use
Allergic reaction.
*Most of the side effects are temporary and resolves with time.
It is better to contact your doctor if you are concerned about any of the side effects discussed below:
Difficult or painful urination
Little or no urination
Fluttering in the chest or pounding heartbeat
Tightness in jaw or neck
Uncontrolled movement of tongue
Confusion
Feeling you may pass out
Precautions
We advise you to let your health care team know the medicines you are taking as a few medicines may be affected or affect the action of this medicine.
Benadryl cough syrup may make you dizzy and sleepy. This is why it is suggested not to drive after taking it.
Avoid alcohol while taking this medicine.
While taking this, medicine have plenty of fluids.
If you suffer from liver or kidney disease better, inform your doctor before you start with this medicine.
Also, inform your doctor if you are breastfeeding pregnant or planning a pregnancy.
Never give Benadryl cough syrup to infant and child to make them sleep.
Do not give up this medicine to a child younger than two years old. Misuse of cold medications and cough syrup may be life-threatening in very young children.
Keep the medicine out of the reach of small kids.
What Other Drugs Affect the Action of Benadryl Cough Syrup
Benadryl cough syrup if taken with some medicines causes unwanted effect that may prove dangerous.
Taking this medicines with some other drugs may make you sleepy or slow down the breathing or may worsen these effects.
Consult your doctor before taking Benadryl if you are on narcotics, pain medicine, muscle relaxer, sleeping pill or medicine for depression and anxiety and seizures.
*Benadryl cough syrup may affect the result of allergic skin test.
What to do if you miss a dose?
Benadryl Syrup is taken when needed. It is not required to be scheduled. However, if you are on a schedule and miss a dose, take medicine as soon as you remember. Skip the missed dose if you are almost at time to the next scheduled dose. Do not take extra medicine to make up for the missed dose.
Disclaimer – We are not in support of self-medication. Information shared in this post is solely for reading and knowledge.
If your symptoms do not improve even after taking Benadryl cough syrup for seven days consult, your doctor also call your doctor if you have a headache, skin rash or fever.
*Store the bottle of Benadryl cough syrup at room temperature away from heat and moisture
*Seek emergency medical attention if you overdose.
Little bit anxiety is a reasonable part of our life. It is a byproduct of living in a chaotic and competitive world. Nevertheless, not every time anxiety is terrible as it makes you aware of the danger, helps calculate the risk and motivates you to stay prepared and organized. However, many people suffer from chronic anxiety and headache, and it becomes a daily struggle for them.
Anxiety is one of the most common mental health issues that make a person experience symptoms such as disturbed sleep, tension headache, nervousness, racing heart, chest pain and agitation.
Unchecked anxiety significantly affects your life quality. This is why you need to take control of it as early as possible.
In this article, I will tell you a secret recipe to combat anxiety and headache.
Secret Beverage to Combat Anxiety
The main ingredient of our secret recipe is lavender.
Since ages, lavender is used to relieve chronic headache and decrease stress. Research shows that the components present in lavender has the same effect as Valium and combats stress and anxiety along with relieving tension headache. It detoxifies body and improves immunity.
Health Benefits of Lavender
Lavender oils and flowers have both medicinal and cosmetic properties. It is antifungal, antibacterial and effective antidepressant and sedative.
Lavender is rich in volatile oils with a distinctive and pleasing fragrance and is used in aromatherapy to relieve stress and deliver relaxing experience.
In addition, lavender is used internally to get rid of insomnia, tension headache, gastrointestinal distress, nervous stomach and anxiety.
The second main ingredient of our secret recipe to combat anxiety and headaches is lemon juice. Lemon is rich in vitamin C and antioxidants.
Health Benefits of Lemon
Research has found that vitamin C slows ageing, repairs damaged cells and tissues, and also prevent heart diseases.
Citrus oil alleviates the symptoms of anxiety and stress. It also has pain-relieving properties.
Combining the above two effective and potent ingredients to make a beverage to combat anxiety and alleviate headache makes sense.
Lavender lemonade not only reduces headache but also promotes relaxation. Besides the health benefits, It is a delicious and refreshing beverage.
How to Make Lavender Lemonade
Ingredients required:
Water – 250 ml or 1 cup
Dried lavender – 2 tablespoons (you may also use a half cup of fresh lavender)
Honey – one-third cup
Fresh lemon juice of about two Lemon
Coldwater – four cups
Lavender and lemon wedges for garnishing.
Method
Boil a cup of water.
Remove it from heat
Add dried lavender to it.
Steep it for about 15 minutes to make lavender tea.
Strain the infusion
Add lemon juice, honey and cold water. Refrigerate for 1-2 hours.
Garnish it with lavender and lemon wedges.
Your secret concoction to combat anxiety and alleviate headache is ready.
If lavender is not available, you may sip ginger or basil leaves tea to calms down anxiety:
Ginger Tea– Ginger is a traditional home remedy for anxiety. It is rich in gingerol, which is an antioxidant that detoxifies harmful chemicals produced by the body when body is stressed.
Steep a few slices of ginger in a cup of steaming water for 5 minutes. Strain and sip it warm. You may add honey to it for taste.
Tulsi or Holy Basil Leaves – Chronic stress not only leads to inflammation but also increases the free radicals in the body. Holy basil leaves being rich in antioxidants counteracts the free radical and fights oxidative stress. Modern research also shows that basil leaves are effective in treating anxiety and tension headache.
Drink basil leaves tea two time in a day. To prepare basil leaves tea add one fourth cup of tulsi leaves to a cup of water. Steep for 20 minutes. Strain the concoction and drink it warm.
Always remember you are not the only one who is suffering from anxiety. One out of every five adults suffer from it. It is important for you to know that how much anxiety is too much. No doubt, lavender lemonade calms your emotions but if you feel anxious often, that interrupts your daily life; you need to talk to your doctor and may also try other ways to manage anxiety.
Eat healthy foods, exercise, practice meditation, get enough sleep and avoid stimulants such as tea and coffee to calm yourself. If you smoke better, quit smoking.
Diabetes mellitus is a chronic metabolic disorder that results in an elevated level of blood sugar.
To understand diabetes, we need first to understand the metabolism of carbohydrate in the body. Carbohydrates that we eat gets broken down into sugar known as glucose inside the body. Glucose is released into the bloodstream. Insulin is the hormone produced by the pancreas (The pancreas is the gland that is situated below and behind the stomach) and is responsible for moving the sugar from the blood into the cells where sugar is stored or is used to produce energy. Thus, insulin lowers the amount of sugar in your blood. As the level of blood sugar drops, the secretion of insulin from the pancreas drops too.
However, with diabetes, the body either is unable to make enough insulin or is unable to use insulin effectively.
Diabetes mellitus if left untreated eventually damages the kidneys, eyes, nerves and other organs and can be serious and life threatening. There is no cure for diabetes, but you can still can live a healthy and long life by bringing changes in your lifestyle and with appropriate treatment.
The treatment of diabetes depends upon its cause and its type.
Type of Diabetes
The two primary types of diabetes include type 1 diabetes and type 2 diabetes.
Type 1 Diabetes – Type 1 diabetes is also known as insulin-dependent diabetes. It is an autoimmune disease where the immune system attacks and destroys the beta cells in the pancreas that produces insulin. The pancreas makes little or no insulin. Thus, the sugar cannot reach the cells to be used to produce energy.
10% of people who have diabetes have type 1 diabetes. Type 1 diabetes is the most common diabetes in people under the age of 30. However, it may occur at any age.
Type 2 diabetes– It is the most common type of diabetes. In type 2 diabetes, the body makes insulin but is unable to use it properly. In type 2 diabetes, the body becomes resistant to insulin that leads to the build-up of sugar in your blood. Type 2 diabetes can develop at any age. However, it is common in middle-aged and older people.
Type 2 diabetes is also known as adult-onset or insulin-dependent diabetes. It is common in young people who are obese or overweight. About 90% of diabetic patients have type-2 diabetes.
Type 1 diabetes and type 2 diabetes are chronic conditions. Reversible diabetes condition is termed as prediabetes.
Prediabetes – Prediabetes is defined as reversible diabetes. Here the level of blood sugar is higher than the normal, but it is not enough to be termed as diabetes.
The normal blood glucose level is between 70 and 99mg/dL. Those with diabetes have a fasting blood sugar level higher than 126 mg/dL. Individuals who are referred to have borderline diabetes or prediabetes usually have blood sugar range of 100 to 125 milligrams per deciliter. People with prediabetes are at the risk of developing type 2 diabetes.
Another type of diabetes is gestational diabetes that affects females during pregnancy.
Gestational diabetes – It is common for pregnancy to cause some form of insulin resistance. However, some pregnant females become less sensitive to insulin. It is essential to control gestational diabetes as the blood sugar travels through the placenta to the baby and affects the growth and development of the baby.
In most of the cases, gestational diabetes goes after the birth of a baby but about 10% of females suffering from gestational diabetes are at the risk of developing type-2 diabetes after weeks or even years later.
Other less common types of diabetes are cystic fibrosis-related diabetes and monogenic diabetes.
What Are the Symptoms of Diabetes
No matter what type of diabetes the patient is suffering from it leads to high blood sugar. The symptoms of diabetes depend on the elevated level of blood sugar.
The common symptoms of type 1 and type 2 diabetes include:
Frequent urination
Increased thirst
Extreme hunger
Unexplained weight loss
Fatigue
Blurred vision
Irritability
Slow healing of the sores
Recurrent vaginal, skin or gum infections.
Presence of ketone bodies in the urine.
People with prediabetes and in some cases, type 2 diabetes, may not experience any symptoms initially.
Symptom in type 2 diabetes tends to be more severe and comes on quickly.
If you notice possible symptoms of diabetes in yourself, any of the family member or your child contact your doctor so that the diagnosis can be made earlier and treatment can begin soon.
What Causes Diabetes
What Causes Prediabetes and type 2 diabetes
In prediabetes and type-2 diabetes, the cells become resistant to the action of insulin, and pancreas are unable to make enough insulin to overcome insulin resistance. Thus, sugar instead of moving into the cells is a build-up in the bloodstream.
The exact reason why this happens is unknown. However, the environmental factors, unhealthy lifestyle and genetics may play a role.
Studies show that being overweight is linked strongly to development type-2 diabetes. However, his does not mean that every person who has type-2 diabetes are overweight.
Causes of type-1 diabetes
The cause of type-1 diabetes is not known. It is an autoimmune disease where the immune system starts attacking the insulin-producing cells in the pancreas, leaving the body with little or no insulin. It is believed to be caused to due to the combination of the genetic susceptibility and environmental factors. Weight is not at all considered related to the case of type-1 diabetes.
What Causes Gestational Diabetes
During the pregnancy, certain hormones are produced to sustain the pregnancy. These hormones make the cells resistant to insulin. Our pancreas produces extra insulin in order to overcome this resistance. However, in some cases pancreas is unable to keep up the extra insulin. As a result, little glucose gets into the cell and much of the glucose stays in the blood resulting into gestational diabetes.
Treatment of Diabetes
Diabetes is a severe disease. Treatment of diabetes requires close watch over the level of blood sugar along with medication proper diet plan and exercise. To find out the appropriate diabetes treatment, consult health care professionals of a diabetes treatment team that includes diabetes specialist, an eye doctor, foot doctor and a nutritionist.
Diet For Diabetes
If you eat healthily, you can prevent, control as well as reverse diabetes. Below are the tips to follow so that you can enjoy the food without feeling deprived or hungry.
Losing weight is one of the important things you can do to lower the blood pressure, blood sugar and cholesterol level. People who have diabetes are at the risk of heart diseases and developing other mental health issues such as depression. Therefore, it would be best if you eat a balanced diet to have a profound effect on your energy, mood and sense of well-being.
Diabetes Diet Planning
It is not that you have to give up all your favourite food and resign to bland foods for a lifetime. Even if you have diabetes, your nutrition needs are virtually the same as everybody else. In addition, you do not need any special food. Thus, it would be best if you focus on making smarter food choices.
Below is the list of foods you need to eat more and eat less to prevent, control or reverse diabetes.
Food To Eat More
Healthy fats such as flaxseed, avocados, fish oil, olive oil and nuts.
High-quality protein such as low-fat dairy, unsweetened yoghurt and eggs.
Fresh fruits and vegetables. Whole fruit is a better choice than juices.
High fibre cereals made up of whole grain.
Organic turkey, organic chicken, fish and shellfish.
As you can see, there are many healthy food options. Now let us go through the list of foods you need to limit or eat less.
Foods To Eat Less
Refined pasta, sugary cereals, white bread and rice.
Red meat and processed meat
Fast foods or packed foods that are high in sugar such as chips, desserts, sweets and baked goods.
Low-fat products
The key is you need to choose a high fibre diet with a low glycemic index.
In comparison to fats and protein, carbohydrates have a big impact on the level of blood sugar. To understand this properly, learn about the glycemic index.
What is the glycemic index?
Glycemic index is a relative ranking of carb rich foods according to how they affect the level of blood glucose. Foods with low glycemic index are digested, absorbed and metabolized slowly. Thus, they cause a slow and low rise in the level of blood glucose. It is recommended to avoid foods that are high in glycemic index.
Foods high in glycemic index
Sugar and sugary foods
White bread
Sugary soft drinks
Potatoes
White rice
Food medium and low in class make an index.
Pulses
Whole grains
Fruits such as oranges, grapefruit, dried apricots, pears, plums, apples, cherries, peaches, strawberries and grapes.
Vegetable such as onion, lettuce, spinach, carrot, green peas, tomatoes, cucumber, beetroot, kale, cabbage, broccoli, celery, eggplant, peppers, green beans, mushrooms and snow peas.
Glycemic index score is a general guide to help you choose your food. Low glycemic index food make you feel fuller for longer duration and control your appetite.
Eating foods that are low in glycemic index no doubt will help you to control the level of blood glucose but, if you only consume foods that are low in the glycemic index, you may end up eating an unhealthy and unbalanced diet.
No doubt, glycemic index is beneficial to help manage the blood glucose, but there are a few notable drawbacks:
The true benefits of using the glycemic index is not yet clear.
Many times eating, according to the glycemic index, makes you eat unhealthy food or sometimes unnecessarily complicates eating.
Please note that the glycemic index is not the measure of the healthfulness of any food.
This is why it is essential to meet a certified nutritionist a dietitian to get a proper diet plan.
Research suggests that heart-healthy diets and Mediterranean diet prevents diabetes, checks blood sugar level and improves diet quality.
Choosing slow-release and high fibre carbs have a great impact on the blood sugar level. High fibre complex carbs are slow-release carbs that digest slowly and prevents our body from producing too much insulin.
A diabetic diet does not mean that you need to eliminate sugar. You can enjoy a small serving of your favourite dessert but in moderation.
Below are the few tips:
Reduce the craving for sweets – More sugar in your diet more will be the craving. Slowly reduce the quantity of sugar in your diet and give your taste buds time to adjust.
Add healthy fat to your dessert – A healthy fat is known to slow down the digestive process. Unhealthy fat may increase the level of cholesterol. Go for healthy fat such as yoghurt, nut, ricotta cheese or peanut butter.
Cut back carb-heavy foods – If you want to enjoy sweets at a meal that is adding extra carbohydrate, you need to cut the other carb-heavy food at the same meal.
Avoid eating sweets as a stand-alone snack – When sweet is eaten as stand-alone, it causes blood sugar to spike. Make it a part of your meal and try to eat sweets along with other healthy foods so that your blood sugar will not spike.
Tips for cutting down sugar
Reduce soda, soft drink and Juice. Cut down sweeteners and cream you add to coffee and tea.
Do not replace saturated fat with sugar.
Make sure to buy unsweetened foods such as plain yoghurt unsweetened or flavoured oatmeal.
Replace refined sugar with fruit, dates, jaggery.
Avoid packed or processed food such as frozen dinner or canned soups.
Slowly reduce the amount of refined sugar in the recipes. To boost the sweetness, add vanilla extract, cinnamon, nutmeg, mint e.t c.
If you drink alcohol, one of the important point to note is never underestimate the carbs and calories in alcoholic drinks. Better, choose calorie-free mixers. It is advised to take alcoholic beverages only with food. Make sure to monitor the level of blood glucose as alcohol interferes with insulin and diabetes medication.
To keep diabetes at bay, you need to eat at a regular set time.
When you maintain a regular eating schedule, your body can regulate the level of blood sugar in a better way. Eat consistent and moderate portion sizes for each meal. Make sure to start your day with the healthy breakfast that will provide energy and maintain a steady blood sugar level. Eat at regular intervals. Eat six times a day and keep your portions in check. To regulate the level of blood sugar, make sure to eat approximately the same amount every day rather than to skip a meal or overeat a day.
Yoga Poses To Manage Diabetes
Yoga is beneficial in relaxing your body and mind. It improves blood circulation and lowers blood pressure. Besides, certain yoga poses effectively manage diabetes. Regular yoga practice reduces the risk of type-2 diabetes and other complications.
Below are some simple yoga poses to improve all-over quality of your life and manage diabetes.
Yoga Poses to Manage Diabetes
1. Supported Shoulder Stand – The supported shoulder stand improves the blood circulation and stimulates the thyroid gland. In addition, it relieves stress and calms the mind. This yoga pose works on muscles: rectus abdominis, rotator cuff, quadriceps and trapezius.
What to do
Lie flat on the yoga mat with your back towards the floor. Keep a folded blanket under your shoulders.
With the edge of the blanket, align your shoulders.
Your arms should rest alongside the body with the palms facing download.
Lift your leg. Make sure your legs are straight.
To support move your hand to the lower back and raise your legs, keeping your shoulder pain and hips in the straight line.
Stay in this position for about 30 seconds to 2 minutes.
Slowly roll back to the starting position.
2. Legs-up-the-wall pose: It lowers the stress level and reduces the blood sugar level. It relieves headache and boosts body energy. This yoga pose works on the pelvic muscles, lower back, hamstrings, back of the neck and front torso.
Young woman in yoga relaxing pose with legs up by a wall with heavy sand bags
What to do
Sit on the yoga mat with the wall on your right side.
Flatten your back towards the floor.
Slowly, swinging your both legs up along the wall and form a 90 degree against the wall.
Make sure your sitting bones are close to the wall
Relax your chin, neck and throat.
Stretch both your arms to your sides with the palms facing up.
Stay in this pose for about 15 minutes and then slowly revert to the starting position.
3. Bow Pose: It is a backward bend pose that opens the chest and stimulates the abdominal organs. It helps to lower down the level of blood sugar and release respiratory ailments and constipation. The muscles that work in this pose include hamstrings, quadriceps, pectoralis major and gluteus maximus.
Sporty beautiful young woman in white sportswear doing backbend exercises, lying in dhanurasana, Bow Pose, studio full length side view, isolated
How to do
Lie down on the mat on your stomach
Rest your arms alongside your body with the palms facing upward.
Bend both your knees and bring your hands to the outside of the ankles.
Lift your head, chest and knees.
Take a deep breath and look forward.
Remain in this position for about 30 seconds
Exhale and released your body
4. Supine spinal twist: It is a restorative twisting pose. This pose stimulates the abdominal organs and lowers the blood sugar level. Besides, this pose alleviates stiffness and pain in the back, spine and hips. Supine spinal twist works on rectus abdominis, pectoralis major, erector spinae and trapezius.
What to do
Lay flat on the mat on your back
Bring your knees into the chest.
Slowly bring your knees over to your left side.
Make sure to keep your knees together and at the level of your hips.
You may use your left hand to apply little pressure to your knees.
Stay in this position for about 30 seconds.
Repeat the steps on the opposite side
5. Plow pose – It is an inversion pose that stimulates the thyroid gland. It reduces stress and increases blood circulation. It also relieves insomnia, headache and backache. The Plow pose works on spinal extensors, hamstrings, rotator cuff and trapezius.
side view of sporty young woman practicing yoga in Plow pose (Halasana) in front of wall covered with green leaves
What to do
To do this pose, you need to start from shoulder stand.
From Shoulder Stand bring both your feet together to the floor above the head.
Your feet may not touch the floor initially so you may use a block or a pillow for support.
Support your lower back with your hands
Stay in this position for about 5 minutes.
Release yourself slowly by rolling your spine back to the mat with your legs raised to form 90 degree angle
Now slowly lower your leg back to the mat.
6. The Child Pose – It is a resting pose that increases relaxation and promotes insulin production. It relieves stress, neck pain and back pain. The child pose works on muscles: hamstrings, spinal extensors, rotator muscles and gluteus maximus.
Woman relax in Hatha yoga asana Balasana – child’s pose resting position or counter asana for many asanas isolated on white
How to do
Kneel on the yoga mat keeping your knees hip-width apart
Sink back and bring your buttocks to heels.
If required, place a cushion between your calves and thighs for the support.
Lean forward and rest your head on the mat.
Extend both your arms in your front and allow the arms to rest on alongside your body with both your palms facing up
Stay in this position for about 5 minutes.
Release yourself and lift into the seated position.
7. The Corpse Pose: After completing the above yoga poses rest your body in the Corpse pose. It is a restorative yoga pose that relaxes your body, lowers the blood pressure and calms the mind. The Corpse pose relieves insomnia, fatigue and headache.
Beautiful sporty fit yogini woman relaxes in yoga asana Savasana – corpse pose in studio
What to do
Lie flat on the mat with your back towards the floor. Spread your feet a little wider than your hips.
Press both your arms alongside your torso with the palms facing up.
Align your torso in a straight line.
Make sure your body forms a Y-shape.
Relax your body and allow it to press into the floor. Release all the tension you are holding
Stay in this position for about 10 to 15 minutes
Research shows that regular yoga practice brings favourable body composition, blood sugar, and lipid levels. Data also suggest that yoga improves the autonomic function, pulmonary function, and lowers oxidative stress and blood pressure. To manage diabetes and all over well-being practice yoga daily for at least 10 to start. It is better if you start your yoga practice under the guidance of an experienced trainer.
Home Remedies To Manage Diabetes
If you have diabetes, you need to consult a doctor for proper diagnosis and treatment. However, in our article, we have also covered effective home remedies to manage diabetes.
Top Home Remedies To Manage Diabetes
1. Bitter Gourd – Bitter gourd or bitter melon has blood glucose-lowering effects. It promotes the metabolism of glucose all over the body and not just a particular tissue or organ. Bitter gourd increases the secretion of pancreatic insulin and prevents insulin resistance. You will find it beneficial for the management of both type 1 and type 2 diabetes.
To keep the blood sugar level under check, drink a glass of bottle gourd juice every morning empty stomach. To make the bitter gourd juice take 2-3 bitter gourd:
Remove its seeds and extract its juice with a juicer’s help or grind them in a mixer and then strain the extract.
Add Some water to the extract and drink it.
Follow this for at least two months for or some noticeable result. You may also have steamed or fried bitter gourd (fried in little oil) in the meal.
2. Curry Leaves – Curry leaves have anti-diabetic properties and have been used to control and prevent diabetes for ages. Ingredients present in curry leaves reduces the rate at which the starch is broken down into simple sugar. Besides, it also reduces the level of cholesterol in the blood and prevents obesity. Chew about 10 fresh curry leaves every day in the morning for about three to four months.
3. Indian blackberry or Jamun or Jumbul – Jamun contains ellagic acid, hydrolysable tannins, anthocyanin and other compounds that control the blood sugar level. Every part of Jamun plant its berry, leave or seeds can be used to keep the blood sugar under check. The seeds of Jamun has a hypoglycemic effect that reduces the level of sugar in the blood and urine rapidly. The seeds of the Jamun contains alkaloid jambosine and glycoside jamboline. Both compounds regulate the blood sugar level. Jamun is a seasonal fruit and is readily available in
the market. Please include it in your diet as it is very effective for the health of the pancreas. You can also make a dry powder of its seed and consume a teaspoon of the powder two times a day.
4. Cinnamon – The bioactive component present in cinnamon stimulates the insulin activity and has lowers the blood sugar level. Research has shown that cinnamon powder is a very effective home remedy for regulating the sugar level in uncontrolled type 2 diabetes cases.
Add one and half teaspoon cinnamon powder to a cup of warm water and let it steep for 10 minutes. Drink this concoction every day until you see improvement.
* Please note cinnamon available in most of the grocery store is Cassia cinnamon. It contains a compound called coumarin, which is a toxic compound, and if consumed in excess, it increases the risk of liver damage. Another variety of cinnamon known as Ceylon cinnamon, also known as true cinnamon is comparatively safe for health, but we have limited studies about its effect on the blood glucose level.
5. Fenugreek seeds: Fenugreek seeds improve glucose tolerance. It has a hypoglycemic activity that lowers the blood sugar level and control diabetes. Besides, it stimulates the secretion of glucose-dependent insulin. Fenugreek seeds is high in fibre and slow the absorption of sugars and carbohydrates.
Soak four teaspoons of fenugreek seeds in water and leave it overnight. In the morning, drink the water along with the fenugreek seeds empty stomach. Follow this for two to three months to bring the glucose level down. Alternatively, add two tablespoons of fenugreek powder to a glass of milk and drink it daily.
6. Okra or ladies finger: Okra contains polyphenolic molecules that reduce blood sugar levels and controls diabetes. Both its seeds and peel have antihyperlipidemic and antidiabetic potential.
Include okra in your diet. Alternatively, cut the edges of a few okras, prink them with a fork at several places and soak them in a glass of water overnight. In the morning discard the okras and drink the empty water stomach. Repeat this every day for several weeks.
7. Indian Gooseberry: Indian gooseberry or Amla is a very rich source of vitamin C. It promotes the proper functioning of the pancreas.
Take 2-3 Indian gooseberries, remove their seeds and grind them in the mixer to make a fine paste. Put the paste in the cloth and squeeze out the juice. Mix the juice of Indian gooseberry with water and drink it empty stomach. Alternatively, you may add two teaspoons of Indian gooseberry juice to a cup of bitter gourd juice and drink it every day for about two months.
8. Guava: Again, guava is a rich source of vitamin C and is also high in fibre. It maintains the blood sugar level. If you have diabetes, it is recommended to remove the skin of the fruit before eating it. Make sure not to consume too much guava in a day.
9. Aloe vera – Aloe vera contains phytosterol that has an antihyperglycemic effect. It lowers the fasting blood glucose level. You can make herbal medicine by combining aloe Vera Gel with bay leaf and turmeric to control the blood sugar level.
To one and a half teaspoons, ground turmeric add one and a half teaspoons ground bay leaves. Mix both the ingredients; add a tablespoon of aloe vera gel to the mixture and consume it twice a day before the meals.
10. Mango leaves: Mango leaves improve the blood lipid profiles and regulate insulin level in the blood.
Soak about 10 to 15 mango leaves in a glass filled with water overnight. In the morning filter the water and drink it empty stomach. Alternatively, dry the mango leaves and then grind them to make a fine powder. Consume one and a half teaspoons of mango leave powder two times in a day.
* No home remedy can entirely replace the insulin treatment.
Home remedies to manage diabetes are readily available in everybody kitchen and do not have any side effects. Thus, along with the prescribed medicines and lifestyle changes, better include them in your everyday diet to keep the blood sugar level under check.
The Final Takeaway
The factors that cause Type 1 diabetes are out of our control. However type 2 diabetes can be prevented with increase activity, weight loss and better food choices. If you are at risk, get your blood sugar tested and follow your doctor’s advice to manage blood sugar level
Both negative and positive energy surround us, but some people tend to absorb more negativity that influences their well-being and mood. Negative energy limits the potential of living a purposeful life and the ability to do something great. In addition, it has a tangible effect on your physical and mental health. Not only negative energy pervades your mind and body but also people around you.
Many times, you unwillingly attract negativity in your life. The negativity is so ingrained in some people that they experience more sickness and stress and their life become miserable.
The key to happiness and peace of mind is to fill yourself with energy that is more positive and limit negative experiences.
To get rid of negative energy first, you need to acknowledge the signs of negativity to prevent the wrong diagnosis.
Signs that you have negative energy in your body
The general indicators of negative energy entrapped in your body are as follows:
Anxiety
Depression
Mood swing
Temper
Impulsivity
Seeing the world in a negative light
Out of control emotion
Restlessness
Stomach pain
Headache
Foggy mind
Feeling worn out
Constantly comparing yourself
When you see negative energy in everybody around, you need to check within yourself and see if you are the one you need to change your attitude.
It is very reasonable feet feel angry or sad from time to time, but when you start experiencing them more often it is clear that you are harbouring negative energy that needs to be cleared.
Tips to Get Rid of Negative Energy
1. Be grateful for whatever you have – The very first step is to give up on reality expectation and believe that we get what we need. Appreciate whatever life has given you instead of focusing on what you lack.
When we are grateful to the universe and appreciate everything small thing we have in our life that makes our life better, we shape our attitude towards selflessness and enter into the state of harmony. In addition, you will notice that more you thank the universe for whatever we have in our lives more we start receiving because we open ourselves to the idea of receiving instead of taking. Our life becomes positive and fulfilling.
2. Help others – Selfishness and negatively goes hand in hand. Who does not live for others miss the highest purpose of living? The primary way to create positivity and purpose in life is to start helping others. Even sparing a few minutes from your tight schedule to ask and ask someone “how he or she is?” and “how his or her day went?” is also a kind of help. By helping others, you get an intangible sense of value and appreciation that translates into positivity.
3. Surround yourself with positive people – Negativity is contagious. If you are surrounded with negative people, you will absorb their energy. It becomes difficult for you to be positive if you are surrounded by people who demonstrate negative behaviour.
Also, a very natural response when you become a positive person is that your existing friend’s either resist the change in you or appreciate the new you. This is why you need to cut the negative people from your life if you are on your journey to becoming positive. Surround yourself with positive people as they act as an accelerator and reflects their perspective on each other.
4. Stop playing the victim and take full responsibility for your actions –
By playing victim, you handicapped yourself. Not taking responsibility for your actions and blaming others is a negative thought pattern. Blaming others and circumstances handicap your decision and changes positivity into negativity.
Remember, only you are responsible for your thoughts and actions. We, as human, are the bestowed with unlimited potential to change our thinking, life and to create our reality. Internalize yourself, and you will discover that no one can make you do or feel anything. Only you choose your behaviour and emotional response to circumstances and people.
5. Stop seeing badly in others – Instead of seeing badly in others check yourself. Change your attitude. Be honest and get into a conversation with yourself. If you strongly believe that, the negative energy is coming from
someone else, then excuse yourself politely and walk away.
6. Avoid working late night – You spend your whole day at work. By the end of the long day, you are physically and mentally depleted and develop tolerance to stress. This is why it is imperative to avoid adequate stress and avoid working late hours. Do not carry the load of work at home. Relax at home and recharge yourself. If you need to work at home, make a separate table area to work off-hours and make sure to take proper sleep.
7. Do not compare yourself with others – If we live in a state of constant comparison, we live a superficial life. Instead of comparing yourself to others recognise and appreciate yourself for whatever you have achieved and for the dignity with which you treat others. Appreciate yourself for the sacrifices you have made to achieve your goal, for your loved ones and your commitment.
8. Replace negative thoughts with positive thinking – Thinking is an ongoing process you need to calm your mind. Once you start with negative thoughts, it is tough to stop the thought process. The best is to replace your negative thoughts with positive thoughts. Anytime you find yourself acting or speaking negatively, immediately change your tune.
9. Come out of your past – Take your experiences as a lesson. Remember what good it taught you about life and forget the unhappy incidences. More we remember bad experiences more we allow negative energy to enter our lives. We cannot change the past, but we can work on our present that will shape our future. It is never late to give a new start to yourself.
Last but not the least I would like to mention the famous quote by Lao Tzu ” Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become a habit. Watch your habits; they become character. Watch your character; it becomes your destiny.”
There is a great demand for analytical skills in most of the industries. No, doubt every employer is looking for an employee who can investigate the problem and find the ideal solution efficiently. The hiring manager looks for candidates who are able to use logical steps to judge and understand any issue from every angle before the execution of an action.
What Is Analytical Skill
The skill required to efficiently find the solutions to complex issues and make decisions in time is termed as analytical skill. It is one of the most common requirements in any job description.
In this article, we will learn in detail how to improve Analytical skill thinking.
Analytical skill thinking is defined as observing and researching any topic for an issue to develop complex ideas related to it.
The process of finding a solution requires trial and error, but strong analytical thinking make people analyse any problem or situation quickly and have the capability to work together in a team to accomplish specific goals. Analytical thinking results in additional knowledge ideas or solutions related to any topic or problem. The process of analytical thinking includes:
Identification of a problem, topic or an issue.
Gathering information related to the topic
Understanding the topic
Developing a solution
Testing new ideas or solutions based on your learning
Reviewing what solution worked, i.e. post analysis or assessment of your new knowledge.
The critical element to analytical thinking is your skill to identify the cause and effect relationship. This process should be quick. In addition, it includes the understanding of what might happen while the problem-solving process and the capability of examining new ideas related to the original topic.
Importance of Analytical Skills
Analytical skills are essential as it allows finding an appropriate solution to a problem and making decisions or taking an action. If you are looking for a job such as data analyst it is essential for you to build analytical thinking skills. Analytical thinking is a soft skill but also requires you to have hard skills depending on your industry. It is also required in roles such as nursing or scientific research where technical knowledge is required. Many other jobs such as architecture, computer programming, teaching and customer service also require the use of analytical thinking skills.
Analytical skills are necessary for gathering data, analysing it, making a rational decision and executing well to solve complex problem throughout projects. It is the skill every employee need to gain and sharpen to climb up the career ladder.
To be a successful leader or expert in any field, you need to communicate information as well as digest it. This ability of you, make you an essential part of any team. If you have, an excellent analytical skill you will not only be a good leader but also move to executive status quicker than others. Analytical skill is also needed to run your own business as it allows you to troubleshoot obstacles that come out ahead.
Analytical thinking skill is natural to some but others have to learn. To enhance your analytical skills, follow the step discussed below.
Tips to Improve Analytical Skills
Observe – Observe people around you, especially in your office. Use all your senses to see what is happening around you. Find out things that interest you and engage your mind actively in this process. Follow a simple rule observe more than you speak. In addition, notice your colleagues and different ways in which they handle things at their job. This way you will learn different perspectives and learn new ways to deal with your job.
Read Books– Read books to keep your mind active and running, which in turn improves your analytical thinking. Read everything that is available such as a journal, book or blogs. Not just business books or journals but read everything that interests you. Not just, read the books but digest the information and question whatever you are reading. Read aloud and highlight the points to stay engaged with the reading material.
Learn how the things work – Finding the solution is not enough; you need to know how the things work. Absorb the facts and information. Learning how the things work develops a better understanding of the process, which is essential to stimulate your analytical thinking skills.
Play brain games – One of the best way to improve your analytical skill is to play brain game such as a puzzles, crossword or Sudoku. Growing up games were an essential part of our daily schedule. Games broaden our imagination and improve creativity. Games are for fun, entertain us and make our brain to flex the muscles of critical thinking. As our creativity and thinking improve, we can look at the whole picture and develop strategies to plan the attack at the same time.
Keep learning – Learning is a lifelong process. Your brain should be continuously challenged, so do not settle to what you know but keep learning. Always be interested in knowing more facts.
Practice problem-solving skills – For every problem, there is a solution. You need to visualize and articulate in the presentation of the specific concept. Try to prepare more than one answer to any problem and do the test runs on all the solution to see which one is most logical.
Ask question – Do not hesitate to ask questions if you do not fully understand a slide in a meeting or function of your job. By not asking question, you miss an opportunity to learn. When you ask question you expose yourself to new information on knowledge to keep your mind sharp. Not only on the job but also ask questions of the job to gather further information that makes you rethink on your beliefs.
Participate in the debate – Do not feel uncomfortable to be in the room with any person who does not share your opinion. Be vocal and passionate about your ideas. You do not need to avoid someone who does not share your opinion. Better lean into the discussion. The debate within the office provides you with the opportunity to consider different perspectives. When you hear different opinions you stimulate your brain in an effective and creative way because you are not only working on the business but also on yourself at the same time.
Maintain a journal – Make it a habit to write down journal dairy on how your workday went. Observe how well you did today, what new information you gathered or situation you confronted. Make sure to pen down your experience in a non-emotional way. Writing down a journal diary will help you to see your performance every day. You will be able to build and recognise the productive things to improve and meet the standard expected of the job.
Think before you execute your decision – It is vital to take decisions at work. Rationalize your decision and make an effort to analyze the pros and cons of your choice. Extensively research the topic and if required, ask for an expert opinion. It is always better to take a step back before you execute your decision, re-think a bit more, and then make the final decision.
Just like any other skill, to develop analytical skills, you need to learn from your everyday experience, practice and apply. More you practice better you will be
Folliculitis is not life-threatening, but it causes discomfort and is aesthetically unappealing. It is a common skin condition caused due to the presence of inflammatory cells in the hair follicle. Inculcate simple habits such as having a bath every day, especially after exercise reduces the chances of folliculitis. To treat folliculitis, there are specific home remedies that we will discuss in this article. First, let me tell you what folliculitis is and what causes folliculitis?
What is folliculitis?
Folliculitis is a benign skin condition caused due to the presence of inflammatory cells in the hair follicle.
Symptoms of folliculitis
Folliculitis appears as acne-like pustules or red bump. It may also be present as small white pimples with surrounding red area, rashes, and swelling with itchy skin.
Folliculitis caused due to staphylococcus bacteria appears as a white-headed pimple or tiny red bump around the small pocket from which the hair grows. This infection spreads and turns into crusty and non-healing sores.
Folliculitis can appear at any part of the body. However it is typically found on the back, beard area, arms and legs.
Causes of folliculitis
Folliculitis is caused when staphylococcus aureus bacteria infects the hair follicle. Also, viral, fungal and non-microbial varieties of folliculitis exist.
The Individual At The Risk Of Developing Folliculitis
Certain factors make a few people more susceptible to folliculitis. The conditions include the following:
· Medical diseases such as HIV/AIDS, chronic leukaemia, diabetes and other conditions that reduce the resistance towards the infection.
· Long term steroid antibiotic creams for the treatment of acne
· Tight clothing
· Soaking yourself in the ill-maintained hot tub
· Damage to hair follicles by waxing or shaving
· Dermatitis
Acne-prone skin
· Males with curly hair
What Are the Complications Of Folliculitis
Complications of folliculitis include:
Spreading of infection
Recurrent infection
Furunculosis
Scarring
Dark spots
Permanent hair loss.
In case the infection is severe, it can lead to permanent scarring and hair loss, so you need to see a doctor for proper treatment.
Herpes virus commonly causes folliculitis that mostly develops around the mouth. Non-microbial folliculitis includes pseudofolliculitis barbae, which is the condition caused due to curling of hair under the skin. Multiple hair growth causes folliculitis decalvans. Exposure to certain oils may lead to oil folliculitis.
However, the mild cases can be treated in a few days via home remedies for folliculitis and self-care measures.
Folliculitis Treatment
Most of the cases of folliculitis resolve itself in one or two weeks if you follow proper hygiene. Self-management fastens feeling.
In severe or recurring cases, diagnosis is made after taking a medical history and thorough physical examination. Also, your health care provider may collect your skin sample to determine the type of infection and to decide the right treatment. Rare cases lyric why skin biopsy.
Depending on the severity and type of folliculitis, possible convectional treatments include:
Antibiotic gels, lotions and creams
Antifungal shampoos, creams and oral medications
Oral or topical corticosteroid
laser hair removal
Surgical drainage of Pus
Mild cases of folliculitis can be treated at home through natural home remedies.
Home Remedies for Folliculitis
Apple cider vinegar – Apple cider vinegar contains acetic acid that inhibits the growth of bacteria.
What to do
Apple cider vinegar should be diluted before you use it to treat folliculitis. To a half cup of water add one tablespoon apple cider vinegar. Apply the solution to the affected areas with the help of a cotton ball and leave it for 20 minutes. Repeat this two times in a day, and you will get the result within a few days. Severe cases may take a week or more.
2. Neem oil – Neem oil is antifungal and antiseptic. It is instrumental in getting rid of fungal and bacterial skin infections.
What to do
To a tablespoon coconut oil add three drops of neem oil. Apply this mixture to the affected area. Massage gently and leave it overnight.
3. Tea tree oil – Tea tree oil is potent oil with the ability to fight fungi and bacteria. It is beneficial in treating recurrent folliculitis.
What to do
Mix a few drops of tea tree oil to your body wash each time you take a shower. It is a great option to treat as well as prevent reoccurrence of folliculitis.
4. Geranium and grapefruit seed oil – Geranium and grapefruit seed oil is antibacterial and effectively treats folliculitis.
What to do
Mix geranium oil and grapefruit seed oil in equal quantity. Please apply to the affected areas and leave it overnight. Repeat this for several days to treat the infection.
5. Turmeric – Being anti-inflammatory, antioxidant and antimicrobial turmeric is beneficial in treating any skin infection.
What to do
Mix a half-teaspoon turmeric powder to 2 tbsp coconut oil or water to make a paste and applied to the affected part. Cover it with the band and leave it overnight. Repeat this until the symptoms abate.
How to prevent folliculitis
You can prevent folliculitis by following the steps mentioned below:
Avoid tight clothing to reduce the friction between the garment and skin.
If you use rubber gloves regularly, then each time after using turn the glove inside out with soapy water and let it dry thoroughly.
Do not share your razor, wash clothes and towels.
Use clean heated pools and hot tubs.
Better avoid shaving to prevent to the folliculitis. If you are among the one who needs a clean-shaven face, adopt habits such as:
Shaving less frequently
Wash your face with antibacterial soap and warm water before shaving.
Massage your face gently in a circular motion with a cleansing pad or a wash clothes before shaving to raise the embedded hair.
Apply a good shaving lotion in right amount before shaving
Use a sharp blade for shaving.
Shave in the direction of hair growth
Clean the blade with warm water after each shave
Applying moisturizer aftershave
Do not share your shaving kit with anyone.
We have shared the home remedies to treat folliculitis that we know. If you know more home remedies for same, do share with us in the comment section below.
The term chakra is a Sanskrit word which means wheel. Each of the Chakra is recognized as a focal point that is related to physical, emotional, and spiritual energy and acts as a network through which the body, mind, and spirit interacts as one complete system. In addition, each of them has a corresponding relationship gland of the body is the endocrine system. Our body has hundreds of small and large chakras that represents the energy centre. However, the seven of them running down the midline of the body are identified by spiritual traditions as most productive. Chakras are spinning energy vortexes.
Each chakra is the gatekeeper of the respective area and allows the energy to travel through us. When all the seven chakras are working smoothly, the flow of energy and vitality easily reaches where it is most needed.
The seven chakras have a particular function corresponding to the specific aspects of human experience. To maintain the physical and mental well-being, it is essential to keep chakras in balance in balance, and this is done through chakra meditation.
Why Do We Need Chakra Meditation
Block energy in any of the chakra, especially with 7 Chakra, leads to illness. To keep the energy flowing, you need chakra meditation. It propels you into the life you desire and deserve. The sole purpose of chakra meditation is to create wholeness within and bring the consciousness from physical, emotional, and mental aspects to a harmonious relationship. It allows you to acknowledge, accept, and integrate the different levels of your being.
Benefits of Chakra Meditation
Maintains a balance between mind and body
Include health and well-being
Greater connection to sense of self
Faster and greater ability to Police physical mental and emotional issues
Increase memory, awareness, and concentration
Better sleep
Positive outlook, thoughts, perception of behaviour and understanding
Sense of self-confidence, self-esteem, and self-worth
Heightened creativity
Better perception and better resource fullness
Know Your Chakras
Before you start the chakra meditation, it is essential to know your Chakras. Chakras pull universal energy to the innermost points of our body to maintain ease and balance physical, mental, and metaphysical systems both in and around our body.
The seven Chakras in descending order are:
The Crown Chakra
Position – Top of the head
Colour – Violet
When the crown chakra is balanced, we commune with divine oneness. It powers the connection between you and the world. In makes us understand the mystery of the universe and receive an understanding of what we are. Healthy crown chakra leads to well-being and peace.
The balanced crown chakra is vital for conscious living and awareness. Besides, it helps us to live in the present moment and trust our inner guidance.
The emotional symptoms of crown chakra imbalance include anxiety, lack of satisfaction, constant confusion, fear, depression, and problems with power and self-knowledge.
The physical symptoms of crown chakra imbalance include and sensitivity to light sound and environment and loss of weight.
Third Eye Chakra
Position – Between the eyes, just above the junction of our eyebrows.
Colour – Indigo
Third eye chakra is in charge of intuition on both mundane and spiritual level and of insight. It allows us to see both inside ourselves and around us.
In a balanced state, the third eye chakra increases awareness and truthful vision. Balance third eye chakra helps us to see how the world around us is, making it easy to understand our place in the universe. It brings clarity in thought, wisdom, and vision.
A balanced third eye chakra keeps us focused and clear and helps us determine the difference between illusion and truth.
The emotional symptoms of third eye chakra imbalance include moodiness, confusion, volatility, inability to think over and accept other’s views, and problems with self-reflection.
The physical symptoms of unbalanced third eye chakra include migraine, eye problems, sinus issues, blurred vision, hearing loss, eyestrain, seizures, hormonal imbalance nightmares, and headaches.
Throat Chakra
Position – Located in the throat near the thyroid glands.
Colour – Blue
The throat chakra governs self-expression and communication. It is associated with creativity and self-expression. Balanced throat chakra helps us share inspiration and truth, and we feel free to express our ideas, feelings, and thoughts.
Throat Chakra imbalance causes a wide range of physical issues, from hormonal imbalance to susceptibility to the infection such as thyroid problem, a sore throat, TMJ, irritated sinus, gum and teeth problems, asthma, mouth ulcer, facial problem, laryngitis, ear infection, neck and shoulder pain, jaw pain and nervousness.
Emotional symptoms of throat chakra imbalance include a feeling of isolation. Besides, there is an inability to express or communicate and believe in your creativity.
Heart Chakra
Position – Located at the centre of the cardiovascular system and is tied to the other organs surrounding it
Colour – Green
A balanced and unblocked heart chakra creates an emotional connection with others and makes you feel compassion, joy, acceptance, gratitude, love, and peace.
Heart chakra imbalance leads to physical symptoms such as high blood pressure and respiratory problems, asthma, allergy, heart issues, breast diseases, pain in the upper back, breast and arm, shoulder problems, and immune disorders.
Emotional symptoms of heart chakra imbalance include losing empathy, compassion, and love for ourselves as well as others. It leads to negative emotions such as bitterness, jealousy, anger, fear of loneliness, and suffocation.
Solar Plexus Chakra
Position – Above the navel.
Colour- Yellow
Solar plexus chakra is fundamental to digestion, but it also has a spiritual and mental role. If it is balanced, you can embrace the experiences and understand your place. It is associated with holding the willpower, self-control, performance, and self-acceptance. Balanced solar plexus chakra makes you feel self-compassionate, calm, assertive, optimistic, and confident.
Besides, you have strong instincts, gut feelings, and inner strength.
Solar plexus imbalance leads to poor concentration, memory, and stress. Other emotional symptoms of imbalance include the issues with self-worth, the physical appearance, will power, fear of criticism, and rejection.
The physical symptoms of the imbalance of solar plexus include pancreas and liver diseases, chronic fatigue, diabetes, high blood pressure, gallstone, gluten intolerance, stomach ulcers, gastrointestinal diseases, and liver diseases.
Sacral chakra
Position – Situated 5cm below the belly button.
Colour – Orange
The sacral chakra is the seat of creativity, sensuality, and sexuality. When the sacral chakra is balanced, there is the union of soul, body, and divine and makes you feel passionate, creative, pleasurable, committed, able to enjoy sex and abundant.
The sacral chakra governs the imagination and functions of reproductive organs.
Sacral chakra imbalance leads to eating disorders, no sex drive, urinary problems, menstrual problems, pain in the lower back pelvis and hip and irritable bowel syndrome.
The emotional symptoms of sacral chakra imbalance include low self-esteem, dependency, and addiction, fear of betrayal, inability to control emotions, inability to express, and inability to connect with people.
Root Chakra
Position – Base of the spine
Colour – red
Root Chakra is associated with the safety, security, vitality, and health of our physical body and mental state. It makes us feel safe and widens the connection with the world and our fundamental needs of shelter food and stability. When root Chakra is working optimally, it makes you feel supported, grounded, and connected with the physical world.
The physical symptoms of imbalanced root chakra include problems with the digestive system, prostate gland, male reproductive parts, tailbone, rectum, legs, and feet.
Emotional symptoms of imbalanced root chakra include depression, worry, anxiousness, addictions, and abandoned.
How To Do Chakra Meditation
You can easily practice chakra meditation by following the eight steps discussed below.
Eight steps to practice chakra meditation
The very first step is to sit in a comfortable position. Keep your spine straight. Focus on your feet and then moving up work on each body part. Relax and de-stress the body parts.
The second step is to focus on breathing. Take deep breaths. Do not force yourself and be steady. Your mind may wander but bring in back to focus on breathing. While inhalation visualize that, the oxygen is filling your lungs, passing into the bloodstream and nourishing each cell of the body. While exhaling, imagine the removal of body toxins. Become aware of the fact that each breath living is giving force that sustains all the parts of the body as a whole.
The next step is to bring your focus to your heart. Visualize your heart beating and functioning perfectly to work together with all the body parts in complete harmony.
Now imagine a yellow-orange coloured life-giving energy encompassing your entire body and increasing your aura. Imagine that your aura is growing brighter, stronger, and charged by the life-giving power. Make sure to do this step gradually so that your aura gets brighter little by little with each breadth.
The fifth step is to energize the individual chakra. We will start with the root chakra in the lower back. Imagine root chakra as a swirl of energy. With each breath, you are feeding this swirl and making it brighter and stronger. Also, imagine one more source of energy is coming from the earth to add swirling energy to the root chakra.
6. Next move up to the sacral chakra and then up to the solar plexus chakra, heart chakra, throat chakra, head chakra and finally infuse the crown chakra with the life-saving energy. Take your time at each chakra.
* Make sure to start up with energizing the sacral chakra.
*Do not skip energizing any chakra because each chakra influences each other, and energizing a higher Chakra before the lower chakra can have an adverse effect.
7. The last step is to visualize all your chakra fed with life energy coming from the breath and the Earth. All the chakras are now supercharged, clear, and brighter.
8. The final step is to relax for a couple of minutes and then open your eyes slowly.
After completing chakra meditation, pay attention to how incredible and energized your body feels.
How Often We Should Practice Chakra Meditation
Practice chakra meditation for 15 to 30 minutes in each sitting. Daily or once in a week.
We have tried to cover all information regarding chakra meditation. If you any queries ad to the comment section below.
Almost all of us are familiar with our physique. We know if we are tall or short, lean on muscular, short, or tall.
Everybody type has a name and typical characteristics. In addition, before we start with some nutrition or physical training, it is better to figure out our body type.
In this article, we will discuss the male body type so that you can decide your fitness routine accordingly.
Knowing your body type is essential to be aware of your strengths and weakness. It will help you to manage your life in a better way and face challenges. Your body type influences the response to exercise and food and dictates which clothing suits you the best.
Every man comes in different sizes and shapes. Some men short, some tall and others stocky. In other words, every man has a unique physical characteristic. In general, w the male body type falls into three categories.
Let us discuss the three primary body types in which men’s bodies are divided.
3 main Male Body Types
Endomorphs – Endomorphs are plump. They have the potential to gain muscle on practicing appropriate bodybuilding workouts. To control the weight, cardio is recommended to this body type. In addition, to avoid excess weight gain, they are required to maintain balanced calorie intake. Body of endomorphs has a characteristic pear-shape.
Traits of endomorph includes:
Stocky and solid build
Typically shorter than average height
Thick legs and arms
Strong upper legs
Wide hips with extra fat of thighs
Buxom with narrow shoulders
large arms and skinny wrist
Gains muscle easily
Undefined and soft muscles
Slow metabolism
Gains fat as well as muscles very easily
Difficulty in losing fat
Men with endomorph body type are usually even-tempered, sociable, and fun loving.
Ectomorphs – Ectomorphs have a lean body. They are hard gainers. The biggest challenge of ectomorphs is to gain weight. They are always skinny, no matter how much they eat. Ectomorphs have a fast metabolism and burn calories quicker than normal. This makes muscle and weight gain difficult for them. Ectomorphs required high-calorie intake. Their workout needs to be focused on large muscle groups. The process of gaining weight and muscles is slow for them but possible. The key is to find a suitable diet and workout. Traits of ectomorphs include:
Fast metabolism
Difficulty to gain weight
Very low body fat index
Lean muscle mass
Skinny legs and arms
Often lanky
A small frame
Delicate bone structure
Underdeveloped chest
Narrow or small shoulders
Any height, but usually tall men
In comparison to endomorph body types, ectomorphs are self-conscious, socially anxious, quiet, and fragile.
Mesomorphs – Mesomorph is the most common body type with heavy bone and muscle structure. Mesomorph body type is easy to maintain. They have an athletic physique and gain muscle. They burn calories at a reasonable pace and have a healthy metabolism. Mesomorphs can gain weight very quickly; they need to be careful with calorie intake, especially if they age. Mesomorph body type has no special consideration and can follow a typical bodybuilding routine. To maintain weight, it is very important for them to include cardio as a part of their workout program.
Traits of mesomorphs include:
Well-defined muscles
Athletic build
Strong arms and legs
Little body fat
Sturdy frame
Rectangular shaped body
Narrow waist, large head and broad shoulders
Typically of average height.
Gains muscle easily
Normal metabolism
Generally strong
Gains fat easily
Mesomorphs are courageous, assertive, dominant, and competitive.
Besides the three main body types, there are two more male body types that are less common but cannot be ignored.
Stocky body types- Stocky body type do not fall in any of the above three-body types but is similar to endomorphic body type but is not the same.
Stocky men are shorter than average. They have broad hips and shoulders. Such men quickly gain muscle and face difficulty in losing excess fat.
Medium build man – Medium build men are similar to mesomorph body type. They are neither short nor tall, neither delicate nor muscular, neither overweight nor skinny. Such men fall within the average ranges for both height and weight
Body type is instrumental in gaining the life and body mage you desire. The knowledge of your body type helps you to achieve the best in you. Now, as you know your body type, you can design your wardrobe, diet, and work routine accordingly.
Many women report pelvic pain or abdominal cramps at the beginning of and during menstrual periods. It may last for a part or all of your periods. For a few, females’ menstrual cramp is just a mild discomfort lasting for a day or two and is merely annoying. Still, some suffer from debilitating and painful cramps that may last for 1-2 days or more and may interfere with their everyday activities.
What is Menstrual Cramp
Menstrual cramp is defined as pelvic pain with menstruation. It is also known as dysmenorrhea.
Dysmenorrhea means painful or difficult periods. It is of two types.
Primary dysmenorrhea – It is the most common type of dysmenorrhea. There is pain in the lower abdomen that starts 1-2 days before the menstrual flow begins and may last for two to four days. It happens due to uterine contractions. Uterus contracts and relaxes to allow the blood to leave your uterus. The lining of the uterus releases prostaglandins. Prostaglandins are chemical substances that increase the intensity of contraction. High level of prostaglandins results in not only menstrual cramps but also nausea and lightheadedness.
Secondary dysmenorrhea – It happens when the menstrual cramps are the result of underlying medical problems such as pelvic inflammatory disease or endometriosis.
Symptoms Associated with Menstrual Cramp
Menstrual cramp is a continuous and dull ache in the lower abdomen. The pain is cramping or throbbing in character that ranges from mild to severe in intensity. It may radiate to lower back and thigh
In most cases, the pain starts 1 to 3 days before the beginning of periods. The pain is at the peak for 24 hours after the onset of periods and then subsides in 1-3 days.
Few females also complain of following symptoms along with cramps such as:
A headache
Nausea
Vomiting
Weakness
Loose stools
Dizziness
Constipation
Bloating
*Please note that menstrual cramps and PMS or premenstrual syndrome are two different things. The symptoms of premenstrual syndrome, such as weight gain, bloating, moodiness, happens before the start of periods and gets better with the start of periods. However, the menstrual cramps are usually worse during the first two days of periods.
*It is common for a young female to have irregular periods or mild menstrual cramps for the first few years after menarche as ovulation may not happen for a few months or years. However, after 2 to 3 years, the hormonal system improves and menstrual cramps may become more painful.
Causes of Menstrual Cramp
Mild menstrual cramp is common due to normal periods, heavy flow, passing a clot, constipation or wind. However, in some cases, there may be underlying diseases such as:
Endometriosis – If the tissue that lines the uterus get implanted outside the uterus and involves structures such as ovaries, fallopian tubes or the tissues lining the pelvis, the condition is known as endometriosis.
Adenomyosis – In this condition, the tissue that lines the uterus starts growing into the muscular wall of the uterus.
Pelvic inflammatory disease – It is the infection of female reproductive organs caused due to sexually transmitted bacteria.
Uterine fibroids – In some cases, the non-cancerous growth in the uterus wall may cause pain.
Cervical stenosis – In a few females, the opening of the cervix is small. The menstrual blood flow causes pressure within the uterus and results in pain.
Is it normal to have menstrual cramps during periods?
Yes, mild cramp during periods is common due to uterine contraction.
Menstrual cramps do not cause any medical complications but may interfere with social activities, work, and school. However, they may be certain associated conditions such as endometriosis and pelvic inflammatory disease that may cause a fertility problem.
If menstrual cramp disturbs your life every month or your symptoms progressively worsens, better see a doctor.
What can be done to relieve menstrual cramp?
We advise you not to take over the counter medicines without the recommendation of your healthcare provider. Natural home remedies are simple and effective in relieving menstrual cramp and are safe.
Home Remedies to Relieve Menstrual Cramp
Chamomile tea – Chamomile tea is anti-inflammatory and antispasmodic. It inhibits pain-causing prostaglandins, enhances the menstrual flow, and relieves the symptoms.
Steep chamomile tea bag or add a teaspoon of dry chamomile leaves in a cup of steaming water for 15 minutes. Strain and drink it warm. You may add a teaspoon of honey to taste.
Cinnamon – Not only cinnamon alleviates menstrual cramps but also reduces menstrual bleeding and relieves nausea and vomiting. It is rich in polyphenols that is an antioxidant and reduces inflammation. It has anti-clotting properties. Cinnamon is believed to relax the cramping uterine muscles as well as block the production of prostaglandins. The mechanism of action is quite similar to ibuprofen. It gives a warming effect to the body and helps regularize periods as well as balance hormones.
Add a half teaspoon of cinnamon powder to a cup of boiling water. Let it steep for 15 minutes. Add honey to the tea and drink it two to three times on the first day of the periods.
Heat therapy – Heat therapy increases the flow of blood. It relaxes the muscles of the uterus and eases pain.
Place a water bottle filled with hot water or heating pad on your lower abdomen as well as lower back for 10 minutes. Make sure the temperature is tolerable so that you do not burn skin. You may soak a washcloth in hot water. Wring out excess of water and place on the abdomen and back for 10 minutes. Repeat this a few times in a day.
Carom seeds – Carom seeds are a natural painkiller. It not only relief menstrual cramps but also controls the excessive bleeding and treats irregular periods
Chew tablespoon of carom seed and then drink a cup of warm water. Alternatively, add teaspoon carom seeds to a cup boiling water. Keep it 15 minutes. Strain and drink the concoction.
Ginger – Ginger is well known for its anti-inflammatory. Fit effectively reduces pain by reducing the production of prostaglandins. Ginger also effectively come upset stomach and cure nausea.
Boil a few slices of ginger in 2 cups of water until the water reduces to half. Train and drink ginger tea warm. You may also add honey e and Pinch of salt to the Tea. Drink it two times in a day to soothe cramps, lower the pain and calm your stomach.
Fennel seed – The antispasmodic and anti-inflammatory property muscles of uterus and relief discomfort and cramps. Fennel seeds contain emmenagogue; a compound that help in boosting and regulating menstruation.
To add a teaspoon of fennel seeds to a cup of boiling and steep for 5 minutes. Strain the solution and add a teaspoon honey to it. Mix well and drink few times in a day.
Besides, home remedies to relieve menstrual cramps, eat healthily, drink lots of water, and take plenty of rest to relieve pain and discomfort. Increasing physical activity also may help some females.
If natural home remedies to relieve menstrual cramps do not work for you, consult your help care provider to check the underlying cause and discuss different treatments that work best for you.
Itchy scalp is very irritating. It persuades you to scratch the scalp and results in hair fall.
Few causes for itchy scalp include:
Dandruff
Scalp infection
Dry scalp
Psoriasis
Lack of hair care
Itchy scalp may also be due to lice and other reasons such as excessive sweating.
To find out the cause behind itchy scalp, it is advised to check the texture of your scalp carefully. Once you know the cause better start with home remedies for itchy scalp.
Home Remedies to Get Rid Itchy Scalp
Lemon Juice – Lemon juice has antimicrobial properties due to the presence of phytochemicals. It has an anti-inflammatory effect. Being acidic, it prevents the growth of microbes.
What to do
Apply lemon juice over your scalp. Use a cotton ball for this purpose. After 5 to 10 minutes, rinse it off with water.
Repeat this at least two times in a week.
*Do not repeat this more than twice in a week. Lemon juice, when applied frequently on scalp and hair, can lighten the hair colour.
2. Baking Soda – Baking soda is not just antibacterial but also antifungal. It prevents the growth of microbes that causes infection and itchiness. In addition, baking soda neutralizes the scalp PH.
What to do
Add 2-3 baking soda to a sufficient amount of water to make a thin paste.
Apply the paste to your scalp and leave it for 10 to 15 minutes. This is followed by rinsing it off. Repeat this at least two times a week.
3. Onion Juice – Onion juice is rich in antioxidants that reduce inflammation and is good for scalp health. Also, onion possesses antimicrobial properties that treat and prevent skin infection.
What to do
Take a medium-size onion. Peel, grate and squeeze out its juice. With the help of a cotton ball apply onion Juice all over your scalp. Leave it for at least half an hour and then shampoo as usual.
Repeat this at least once in a week.
4. Aloe Vera – Aloe Vera has antimicrobial properties that treat dandruff and infection and prevent itchy scalp. Aloe vera is a natural moisturizer and soothes scalp skin.
What to do
Extract fresh aloe vera gel and apply it to your scalp directly. After 20 minutes, rinse it off with warm water. Repeat this at least two times in a week.
5. Neem oil – Antimicrobial properties of neem oil alleviate infection and itchiness.
What to do
As neem oil is potent oil, you should not use it without diluting. Add 7 to 8 drops of neem oil to 2 tablespoons of coconut oil. Mix well and apply the oil mixture to your scalp. Leave it for 15 to 20 minutes and then shampoo your hair as usual.
6. Coconut oil – Coconut oil, one of the simplest and readily available home remedy for itchy scalp.
Coconut oil moisturizes the scalp and being antibacterial, it treats the infection.
What to do
Massage your scalp with coconut oil 2 times in a week. Leave it overnight and then shampoo as usual in the morning.
Note: – You may also use olive oil to massage your scalp.
7. Apple cider vinegar – Apple cider vinegar is a natural astringent. It contains malic acid that is antifungal and antibacterial. It removes dead skin cells and cleanses the scalp. In addition, apple cider vinegar balance the scalp pH.
What to do
Mix one tablespoon of apple cider vinegar to 4 tablespoons of water. Mix well, apply the solution all over your scalp, and massage for 5 minutes. This is followed by rinsing your scalp and hair with plain warm water. Repeat this two times in a week.
How to Prevent Itchy Scalp
To prevent itchy scalp, the first thing you need to do is to use a gentle mild and organic shampoo. Also, avoid conditioners, styling cream or gels that contain waxy substances that stick to your hair and cannot be washed out completely and leads to scalp build up.
Other tips to prevent itchy scalp include:
Avoid washing your hair with hot water as hot water removes required moisture making your scalp dry and itchy. You can use cold water or lukewarm water to wash your hair.
Drink at least 8 to 9 glasses of water.
Take diet rich in iron, zinc, vitamin C and vitamin B.
Avoid washing your hair repeatedly as its strips of the natural oils and makes your scalp dry.
Never share your hairbrush and combs with others.
Limit the use of hair styling products, hot iron and blow dryer to prevent further damage to scalp and hair.
Discontinue the use of the new hair care product if it starts causing the problem.
We advise you to consult a dermatologist if home remedies to get rid of itchy scalp do not work for you. Your dermatologist will help you to find out the root cause and will suggest an appropriate treatment.
The miseries and misfortune in our life are the results of our thought, unspoken words, or intentions that attract negativity.
There are two approaches to look at any problem.
The first approach is to consider that the source of the problem is external. In this approach, you may find that economic conditions, environment, and people surrounding you are the cause.
The second approach believes that the problem in your life does not come from any external source but energetic or spiritual sources within you, and thus, there is a need for spiritual cleansing.
What is a spiritual cleansing?
Spiritual cleansing is a process that helps you to take responsibility for your life and guides you in a specific direction. It is a healing process that focuses on the identification of self and attaining peace within.
Whenever you feel stressed, worried, or burdened, go for spiritual cleansing and relax your mind and body.
Benefits of Spiritual Cleansing
Sense of connection with the source
Mental physical and emotional healing
Sense of awareness
Harmony throughout and within
Peace of mind
Emotional clearing
Deep relaxation that releases tension and stress
Increases vitality and longevity
Aids better sleep
Strengthens the body immune system and accelerates self-healing
Adjust the flow of energy of the endocrine system and hormonal balance.
Helps to relieve pain and assess the body to eliminate toxins
Maintaining normal blood pressure.
Helps to get rid of negative emotions and such as envy, anger, jealousy, sadness, and resentment.
Helps solve persistent relationship problem and financial difficulties
Helps to get rid of that by for that energy at the workplace for home.
Ways to Spiritual Cleansing
Spiritual Bath – Take a shower. Use a body wash or a soap to wash your skin and make sure the water you use to take a bath does not have any impurities.
While having shower, focus your intentions and thoughts to clean your mind and spirit. You can repeat affirmations in your head, such as “my body is relaxing, and I wash off all the negativity.”
Make sure to take a shower with slightly warm water. The temperature should be comfortable, not burn your skin.
If you have a bathtub, add a cup of salt to the tub filled with water. Saltwater purifies energy. You may use unrefined sea salt, Epsom salt, and Himalayan sea salt for this purpose.
* Do not use table salt for the purpose.
Adding essential oil and herbs to the bathing water is also a good idea. The aroma of essential oil and herbs relax your body, mind, and helps cleansing spirit.
While you soak yourself in water for 20 minutes, close your eyes, focus on breathing, and bring your awareness to your body to reflect your intentions. Imagine negativity and worries dissolving in water.
After a spiritual bath, air dry yourself naturally and avoid using a towel for complete cleansing.
We suggest a spiritual bath at least once in a week, but avoid taking it too often.
Cleansing Aura- First, understand why you need to clean aura. Along with our physical body, a spiritual realm occupying the space that is outside the awareness of most of the people. Within this spiritual space, there is an energy field or aura that surrounds us. Your spiritual body absorbs energy from the surroundings and other people and works in our day-to-day life to protect us from the negative energy. While doing so, it sometimes gets stuck and weak. This is why spiritual cleansing is essential to let go of negativity.
First, sit or lie in a comfortable position. Breathe slowly. Take deep breaths and let go of mental distraction and stressful thoughts.
Relax your body and visualize that a divine light surrounds you and is protecting you. The divine light reaches each cell of your body and pushes out the negative energy out of the body. Your body is filled with divine energy. Imagine healing light pouring into the top of your head and flowing to every part of your body. The healing energy flows through your body and breaks up the bad energy.
Stop when you feel like. Imagine that the healing light has healed your body, leaving your body clear and vibrant. Finally, it reaches your feet and is released into the earth. Stop visualization by taking a few slow the breaths. Before opening your eyes, wriggle your heart and feet.
After visualization, complete the cleansing practice by clapping your hands, lighting a candle, or ringing Bell.
Chanting – Chanting creates vibration or sounds that produces effects such as self-awareness, healing, and spiritual cleansing. It provides you with insight, peace, and solace. Chanting shifts our focus from our mind to our heart and intelligence, and we experience the union with divine energy. It provides a complete balance between the stress of modern life and busyness. Chanting Mantra powers the subconscious mind and improve the pattern of our thoughts. It provides us with greater wisdom and gifts mental strength to get out of any tough situation.
Chanting is repeating a phrase or sacred text or Mantras. The mantra consists of holy names described in religious scripture, including Vedas, Bible, Quran. It is one of the best means to attain self-realization and happiness.
Meditation – Meditation is about training your mind to focus and redirect the thoughts to increase self-awareness, reduce stress, and develop concentration. It is the practice to create beneficial feelings and habits, self-discipline, positive outlook, improve mood, increase pain tolerance, and acquire a healthy sleep pattern. There are different meditation techniques. The easiest is to sit comfortably in a quiet place, close your eyes, and focus on the breath. Meditation trains your mind to stop being distracted easily and focus on the present. It is not about stopping your thoughts but to prevent yourself from being caught up in emotions. It is a process by which we learn to tame our restless mind and bring our attention back to the breath.
There is no wrong or right way for spiritual cleansing. Choose any of the above spiritual cleansing processes and practice the one that works for you.
Ultimately, all the above practices aim to eliminate negative thoughts and emotions and fill you with positive energy.
Coronavirus has wrought havoc. We suggest you fight the coronavirus fear by keeping yourself updated with accurate information and facts.
Today’s article is on how to tell the difference between the symptoms of coronavirus and flu.
Research on coronavirus so far suggests that not only it spreads easily but also have a higher death rate in comparison to seasonal flu. Seasonal flu kills about 0.1 percent of active patients, whereas COVID-19 illness proves deadly in around 3.5 percent confirmed cases.
Thus, it is essential to know the difference between COVID 19 and flu so that you reach for medical intervention before it is too late.
Based on the information available today, below is the chart comparing the symptoms between novel corona virus, cold, allergies and flu.
Flu viruses (influenza A and influenza B viruses) and COVID-19 are contagious viruses causing respiratory illnesses. The symptoms of coronavirus, flu, common cold and seasonal allergies may appear similar, but there are significant differences. The overlapping symptom includes dry cough, sore throat, and fatigue. Thus it has become challenging for the doctors to diagnose COVID-19. Let us learn in detail how COVID-19 is different from the flu.
The incubation period – It is the time between the initial infection and onset of the symptoms. Flu – The incubation period for flu ranges between 1 to 4 days. Covid-19 – The incubation period for 19 ranges between 2 to 14 days and is longer in comparison to common flu.
Let us now have a look over the symptoms of flu and COVID-19 more closely.
Symptoms of COVID-19 – The common symptoms of COVID-19 include fever, cough, fatigue, and shortness of breath. The cough is dry and persistent that leaves you short of breath. Besides, other common symptoms experienced by some patients include headache, muscle pain, and ache, loss of sense of taste and smell, stuffy or runny nose, chill, sore throat, nausea, or diarrhea. The upper respiratory symptoms, such as sinus congestion or running nose, is uncommon in COVID-19. The severity of the symptoms of COVID-19 ranges from mild to severe. Also, it has been observed that some patients of COVID-19 may not show any symptoms or may experience very mild symptoms.
Symptoms of flu – Seasonal flu is a widespread respiratory infection that affects nose throat and lungs. Patients with flu have a fever. In children with flu, the digestive system symptoms such as diarrhea and vomiting are more common. The other symptoms of flu also include a usually dry cough, body aches and pain, and fatigue. The symptoms of flu last for 5-7 days. Most of the people with flu get well even without any medical intervention. There are flu shots available to prevent the flu. Sometimes a patient with flu may suffer from a sore throat or stuffy or runny nose.
Symptoms of a common cold – In comparison to COVID-19 and flu, the symptoms of a common cold is generally mild. The symptoms include cough, stuffy or running nose, watery eyes, a sore throat, sneezing, aches, and pain. Sometimes there is fatigue. Headache is rare. The symptoms of a common cold typically last for 7 to 10 days.
Coronavirus primarily affects the Lungs of the patient. Rarely there is running nose and sneezing is absent. If you have a running nose or you are sneezing, it is unlikely that you are suffering from COVID-19. Flu is more likely to come with pains and aches. Shortness of breath is not associated with flu, common cold, or allergies.
Please note that research on corona virus is ongoing. The full list of the symptom of COVID-19 may continue to evolve.
Having caffeinated tea the first thing in the morning disturbs the acid-alkaline balance, washes out good bacteria from your mouth to gut and disrupts your metabolism. Poor gut health results in weaker immune system. Thus, Instead of having caffeinated beverages on an empty stomach start your mornings with caffeine-free immune boosting tea blends that provides you with necessary vitamins, minerals and antioxidants and keeps you hydrated.
In this article, I share secret recipes of 5 amazing tea blends to boost immunity.
Five Amazing Immunity Boosting Tea
1. Ginger and Lemon Tea
Not many ingredients are required to make ginger lemon tea.
Being anti-inflammatory ginger reduces the risk of diabetes, heart diseases, and cancer. It helps to reduce weight and settles an upset stomach. Ginger is loaded with bioactive compounds such as gingerol with potent medicinal properties. It strengthens the immune system and helps to fight common cold and flu.
On the other hand, lemon is a citrus fruit. It is excellent source antioxidants such as vitamin C and flavonoids. Antioxidants fight free radicals and prevent the cells from oxidative damage. Regular consumption of lemon juice strengthens the immune system and prevent diseases. In addition, vitamin C rich foods increase the absorption of iron and prevent iron deficiency anaemia.
Lemon is intensely sore in taste thus you may add honey to the tea to make it sweet.
Adding honey to the tea is a healthy option as honey is antibacterial and soothes a sore throat.
How to make Ginger lemon tea
Ingredients required
1-teaspoon lemon juice
1-teaspoon ginger root grated
A half-teaspoon honey
Method
To a cup of boiling water, add ginger, and let it steep for 15 minutes. Strain and add lemon juice and honey.
Depending on the availability of ingredients, you may also add 1-2 cloves and 1-inch piece cinnamon bar along with the grated ginger root.
Cloves contain essential nutrients such are vitamin K and magnesium that are required to maintain the brain functions and strong bones. Cloves contain eugenol that is a natural antioxidant. It reduces oxidative stress and prevents chronic diseases.
Cinnamon is loaded with antioxidants that are polyphenols and are anti-inflammatory. Regular consumption of cinnamon is known to improve the sensitivity of insulin hormone and decrease the level of blood sugar. In addition, it has been found effective in improving the condition of patients suffering from neurodegenerative diseases. Cinnamon contains cinnamaldehyde that fights against various kinds of infection.
2. Black Pepper and Turmeric Tea
Black pepper and turmeric tea not only boosts immunity but also detoxes the system. It is also a good option for people living with arthritis to reduce joint pains.
The benefits of turmeric is owed to the presence of bioactive compound curcumin. Curcumin is anti-inflammatory and antioxidant. However, studies show that curcumin is poorly absorbed into the bloodstream. This is why we need to consume it along with black pepper. Black pepper contains piperine that enhances the curcumin absorption in the bloodstream.
In addition, black pepper improves digestion and stimulates appetite. It removes the mucus and other foreign materials from the throat and lungs and improves breathing.
How to Make Black Pepper and Turmeric Tea
Ingredients required:
Half-teaspoon turmeric powder
One-fourth teaspoon pepper
One-teaspoon honey
1-teaspoon lemon juice
Method
Place turmeric powder and black pepper powder in a cup. Pour boiling water in the cup. Add honey and lemon juice. Stir well, and your morning herbal tea is ready.
3. Basil leave or Tulsi Tea
The health benefits of holy Basil leave is known for ages. It is rich in vitamin C and A, zinc, iron, calcium, and chlorophyll. Consumption of basil leaves vitalizes and stimulates the body and protects against infection. It lowers the blood sugar and cholesterol, reduces inflammation, and protects the health of the stomach. Basil leaves are effective in treating conditions such as H1N1, flu, and the common cold. It has anti-aging, antidepressant, and anti-anxiety properties.
How to Make Basil Leave Tea
Ingredients required
One-fourth cup basil leaves
1-teaspoon lemon juice
One-teaspoon honey
Method
Boil a cup of water and basil leaves in a pan for 15 minutes. Strain the concoction. Add lemon juice and honey. Drink it warm.
4. Fenugreek Tea
Fenugreek tea is one of the best concoction to clear the mucus from the respiratory tract. Fenugreek seeds are recommended for diabetes patients to tackle insulin resistance and manage obesity. Daily consumption of fenugreek tea supplies well-oxygenated blood to kidneys and detoxifies the body. It reduces the level of cholesterol and prevents blocking and hardening of the artery. Fenugreek tea keeps acidity at bay and prevents bloating and constipation.
How to Make Fenugreek Tea
Ingredients required
1-teaspoon fenugreek seeds
1- Teaspoon lemon juice
Method
Pour fenugreek seeds and water in a pan and boil for 15 minutes, cover it, and then leave it for 2-3 minutes. Strain and add lemon juice to it. Fenugreek tea is a little bitter. You may add a teaspoon of honey to sweeten it. You may also add a pinch of black pepper and other herbs like basil leaves to it.
5. Luke Coutinho Immune Boosting Powder
Our fifth immune system boosting tea recipe is recommended and suggested by famous nutritionist ‘Luke Coutinho’ and is my favourite one.
How to Make ‘Luke Coutinho’ Immunity boosting Powder
Ingredients required
7-teaspoon organic turmeric powder
7-teaspoon fennel seeds
4-teaspoon coriander seeds
4-teaspoon cumin seeds
2-teaspoon dry ginger powder
2-teaspoon whole black pepper
Half-teaspoon cinnamon powder
3-teaspoon cardamom pods
Method
Lightly roast all the ingredients except turmeric powder and dry ginger powder at slow flame until you get a sweet aroma. Make sure not to burn spices. Let the spices cool down and then grind them into a powder in a grinder. Now add dry ginger powder and turmeric powder. Mix all the ingredients with the spoon. Make sure the spoon is dry. Now store immunity-boosting powder in an airtight and clean steel or glass jar.
Make tea using ‘Luke Coutinho immunity boosting powder’. To make tea add a half teaspoon immunity boosting powder to a cup of warm water and sip it.
This immunity-boosting tea is a versatile and delicious immune booster and is safe even for the kids.
Replace your cup of caffeine with immunity-boosting tea to improve digestion and reduce body inflammation. Regular consumption of herbal tea relieves stress and anxiety, lowers blood pressure, and improves skin health.
Before we discuss about fat protein efficient diet let us first learn about metabolic type diet .
What is a metabolic type diet?
Not every diet works for everyone. Your diet is decided on how your body metabolizes food. In other words, every person has their own macronutrients need based on their metabolism. Thus, the metabolic diet type is based on how your body converts food into energy. As each of us burns calories at a different rate and the rate changes with time and activity, the metabolic diet type is different for all.
William Wolcott, in his book “Metabolic Typing Diet,” provides three metabolic types:
Carbohydrate type: The ones who are carbohydrate types are slow oxidizers. Such individuals have relatively weak appetites. They have a high tolerance for sweets. Such people are dependent on caffeine. In addition, they have problems with weight management.
Protein types – Protein types are fast oxidizers. They crave for salty and fatty food. They are lethargic and frequently hungry. Such individuals are nervous and anxious people.
Mixed types – Mixed types are neither slow nor fast oxidizers. Such people have an average appetite and have an average craving for starchy food and sweets. They tend towards nervousness, anxiety, and fatigue. In addition, such people have trouble with weight control.
To understand all three metabolic diet types, it is also essential for you to understand what is meant by, fast oxidizers, slow oxidizers, and mixed oxidizers.
Fast oxidizers – Fast oxidizers are fat protein efficient. Such people are able to digest fat and protein fastest in comparison to carbohydrates. They are best suited to a high fat, high protein, and low carbohydrate diet.
Slow oxidizers – Slow oxidizers digest carbohydrates faster than fat and proteins. They need high carbs, low fat, and a low protein diet.
Mixed oxidizers – Such people, are between slow and fast oxidizers. They can digest carbohydrates, protein, and fat at the same rate.
Metabolic type is determined by the rate of digestion of fat, carbohydrate, and protein.
Unless and until you are able to determine your metabolic diet type that is unique to your body type, you will not be able to choose the diet that will work for you.
Now let us discuss in detail about fat protein efficient diet.
What is meant by fat protein efficient?
Individuals who can digest and convert energy best from high fat and high protein food and do not digest carbohydrates properly come under protein efficient diet type. Such people are frequently hungry. They crave for fatty and salty food and are usually tired, anxious, nervous hand stressed.
Protein efficient metabolic type is the most common. About 75% of the population belongs to this metabolic type.
Benefits of being fat proteinefficient
People with protein fat efficient metabolism has decreases risk for heart diseases and high cholesterol. Body of such individuals are well equipped to put on and maintain lean body mass. Lean body mass shows to control blood sugar levels. It reaches the metabolism and keeps your bones and muscles strong. Due to the increased ability to utilize fat, there is an increase in HDL or good cholesterol and a decrease in bad cholesterol. Due to their ability to utilize proteins efficiently, their body puts on lean muscle tissue.
What should a fat protein efficient diet include?
The meal plan of efficient protein type should consist mostly of protein and moderate fats and carbohydrates.
It should include:
45-50 percent protein
20% natural fats or oils
30-35 percent whole carbohydrates.
* Keep in mind that our body needs all essential nutrients, and each metabolic type requires the same source of carbohydrates fats and proteins.
Thus, for each metabolic type:
Protein means seafood, egg poultry, meet, mental, seeds, nuts, and milk products.
Carbohydrates mean grains, fruit, and vegetables
Natural fats and oils mean oil, butter and seeds, nuts, and other fatty food.
Some of you may be wondering why to have 30-35 percent carbohydrates if you are a protein fat efficient type.
The reason behind this is our brain gets energy only through carbohydrates. If we decrease carbohydrate content right away to 25% of daily intake, that will strain organs of the digestive system and metabolism. This is why your dietician may choose to decrease your carbohydrates slowly.
Better, choose wholesome carbohydrates rich in dietary fiber and with a low glycaemic index. Eventually, remove yeast, gluten, and other starches.
Why should one plan a diet according to their metabolic diet type?
The digestion and assimilation of nutrients depend on your body type. If you do not provide yourself with a diet according to your metabolic type, you will not get proper nutrition. Improper nutrition leads to an increase in the level of triglycerides that further leads to a predisposition to unstable blood sugar. This increases the risk of diabetes, obesity, and heart diseases.
* For the list of healthy food sources of carbohydrates, protein and natural fats stay updated with our articles.
* The information provided in this article is solely for reading and knowledge. To know your metabolic diet type, consult a professional nutritionist or doctor, and discuss the potential risks and benefits.
Keep in mind that the metabolic diet will not work if you do not have a healthy relationship with your food. If your diet menu consists of processed sugar, refined carbs, and empty calories, you will not get the desired result.
In addition, the ratio of carbohydrate fat and protein changes on the type of exercise, activity level, and progress with the program. This is why diet should be plan only in the guidance of a professional nutritionist.
Alcohol-based hand sanitizer is convenient and simple to use. To get the most of its benefit, it is important to acknowledge the correct way to use it. Hand sanitizer is an easy way to kill the microbes on your hands, but it isn’t effective in killing all types of germs. Also, it will not remove other substances such as dirt or soil on your hands. CDC and WHO recommend cleaning your hands with soap water. Use sanitizer only when washing hands with soap water is not possible or isn’t an option. When To Use Hand Sanitizer Use sanitizer when soap water is not available to clean your hands Sanitizer can be used in addition after you wash your hands. When To Not Use Sanitizer If soap water is available, no doubt, soap water is the best option to clean your hands. When your hands are visible soiled. If you have chemicals on your hands. When your hands are greasy If you are in a highly infectious situation where you may be exposed to infectious agents that cannot be killed by the hand sanitizer How Hand Sanitizers Work According to CDC, alcohol-based hand sanitizers that are made up of 50 to 70% isopropanol or rubbing alcohol inactivates viruses that are genetically related to COVID-19. Alcohol dissolves the outer protective layer of proteins of microbes and viruses and disrupts their metabolism. What You Should Look For Look for a hand sanitizer that contains at least 60% isopropanol alcohol content. Most of the hand sanitizers contain between 60% to 90% of rubbing alcohol. However better not to assume that a higher percentage is more effective. Products available in the market that contain little or no alcohol still clean to sanitize your hands are unlikely to offer any adequate protection against microbes. How To Use Hand Sanitizer The effectiveness of hand sanitizer depends on several factors while using it, such as: Quantity Proper technique Consistency We recommend you to use hand sanitizer when you are riding in public transport, after touching an animal, shaking hands, after you have reached a grocery cart or after touching buttons of lift, etc. Steps To Use Hand Sanitizer Correctly: Place the recommended amount of hand sanitizer on the palm of one hand. Rub both your hands together, covering the entire hand, including the fingertips and between your fingers. When the skin is dry, stop rubbing in the sanitizer. Precations While Using Hand Sanitizer Hand sanitizers are very dangerous if swallowed. The high content of alcohol can be fatal to small children. This is why it is better to keep it out of the reach of small children. Do not cook food after using hand sanitizer, or it may burn our hand due to high alcohol content. Keep yourself and your family safe during this coronavirus crisis. Clean your hands for 20 seconds several times in a day, after, and before preparing food and after using the restroom. Use hand sanitizer if soap water is not available.
Alcohol-based hand sanitizer is convenient and simple to use. To get the most of its benefit, it is important to acknowledge the correct way to use it. Hand sanitizer is an easy way to kill the microbes on your hands, but it isn’t effective in killing all types of germs. Also, it will not remove other substances such as dirt or soil on your hands. CDC and WHO recommend cleaning your hands with soap water. Use sanitizer only when washing hands with soap water is not possible or isn’t an option. When To Use Hand Sanitizer Use sanitizer when soap water is not available to clean your hands Sanitizer can be used in addition after you wash your hands. When To Not Use Sanitizer If soap water is available, no doubt, soap water is the best option to clean your hands. When your hands are visible soiled. If you have chemicals on your hands. When your hands are greasy If you are in a highly infectious situation where you may be exposed to infectious agents that cannot be killed by the hand sanitizer How Hand Sanitizers Work According to CDC, alcohol-based hand sanitizers that are made up of 50 to 70% isopropanol or rubbing alcohol inactivates viruses that are genetically related to COVID-19. Alcohol dissolves the outer protective layer of proteins of microbes and viruses and disrupts their metabolism. What You Should Look For Look for a hand sanitizer that contains at least 60% isopropanol alcohol content. Most of the hand sanitizers contain between 60% to 90% of rubbing alcohol. However better not to assume that a higher percentage is more effective. Products available in the market that contain little or no alcohol still clean to sanitize your hands are unlikely to offer any adequate protection against microbes. How To Use Hand Sanitizer The effectiveness of hand sanitizer depends on several factors while using it, such as: Quantity Proper technique Consistency We recommend you to use hand sanitizer when you are riding in public transport, after touching an animal, shaking hands, after you have reached a grocery cart or after touching buttons of lift, etc. Steps To Use Hand Sanitizer Correctly: Place the recommended amount of hand sanitizer on the palm of one hand. Rub both your hands together, covering the entire hand, including the fingertips and between your fingers. When the skin is dry, stop rubbing in the sanitizer. Precations While Using Hand Sanitizer Hand sanitizers are very dangerous if swallowed. The high content of alcohol can be fatal to small children. This is why it is better to keep it out of the reach of small children. Do not cook food after using hand sanitizer, or it may burn our hand due to high alcohol content. Keep yourself and your family safe during this coronavirus crisis. Clean your hands for 20 seconds several times in a day, after, and before preparing food and after using the restroom. Use hand sanitizer if soap water is not available.
The corona virus crisis has created a stressful environment. The virus has laid off millions of people around the world. The rest of the world is living in fear of being affected.
Most of the affected countries have announced lockdown urging people to maintain social distance and quarantine themselves.
Coronavirus pandemic has changed everyone’s work routine. It is causing a feeling of being out of your control. Schools are closed, people are losing their jobs, and we are confined to our homes.
Self-quarantine is stressful for people who suffer from depression, anxiety, and other illness. If you are experiencing changes in eating or sleeping patterns, you are under stress. It is essential to take care of yourself to cope up with stress. Below are a few tips to keep yourself stress-free during the COVID-19 quarantine.
How to Keep Yourself Calm During COVID-19 Quarantine
Take a break from the news and social media – You are updated with all information you need to know to prevent yourself from coronavirus exposure. Take a break from media that is focusing on news related to coronavirus spread and deaths. It is stressful and upsetting to hear about it every day. It is essential to stay informed, but you should not be obsessed with the news related to coronavirus, or it will seriously hamper your mental health. Also, keep in mind that overly negative or inaccurate information may cause a sense of panic and anxiety. Focus on information from trusted sources such as WHO, Centres for Disease Control and Prevention, and state health departments.
It is time to unwind – We often complain that our work schedule is so tight that we are unable to make time to unwind. Now you have plenty of time not only to relax but also to invest in organizing your closet, shoe rack, and decorating your house. In addition, you can watch the TV series or read a new book you always wanted to. Give time to your family and your hobbies such as painting, writing, and music. Bring out the artist inside you and create something new.
Pay attention to your body – Taking care of the body has always been important. It is our priority, but we do not pay attention to our health due to our hectic work schedule. Utilize the quarantine period and take a step towards healthy living.
Gyms and yoga centres are locked down. In addition, you cannot go outside for morning or evening walk. To keep yourself active and stay in shape during quarantine, the best you can do is practice yoga and exercise at home. A few exercises you can practice indoor are jumping jacks, squats, push-ups, plank, and lunges. You may join free online classes launched by gyms. Also, there are lots of free yoga classes online to guide you.
Make sure to eat a balanced meal at least three times a day and get proper 7-8 hours of sound sleep.
To keep yourself calm, practice Yoga, meditation, and breathing exercises.
Establish a routine – No doubt, quarantine has disrupted your daily routine. You may now feel directionless and confused about how to fill all the hours of the day. Even if you are working from home, it is different from the regular workdays, as it can be challenging to work at home along with other family members, including children. This is why it is imperative to establish a routine. Break up and plan your waking hours along with the other family members so that you can develop a balance between office works as well as make time for family members and other household activities.
Connect with your friends and relatives – You cannot meet your friends and relatives does not mean that you cannot contact them. We are living in an era where social interaction and communicating online is effortless. Make use of the blessings of technology. Call or message your friends and relatives and make sure that they are in good health. You may also join support groups online specifically for people in quarantine to minimize the sense of isolation.
The corona virus epidemic is a global issue. We all are in its fight, and we will win together. Follow social distancing measures to flatten the curve, along with practicing proper hygiene to ensure your safety. You and others are safe if you follow the quarantine rules recommended by the government.
WHO has declared the COVID-19 a global pandemic. The most important measures to reduce the exposure and prevent infection include washing your hands frequently, avoid touching your mouth, eyes, nose and maintain social distance.
Your immune system comes into play when you are exposed to novel coronavirus and get infected.
The body’s immune system helps to fight off viruses and other pathogens that cause infection.
Unfortunately, accumulation of toxins, unhealthy eating, lack of exercise, and stress exhausts the immune system and prevents it from effectively fighting off the pathogens.
Currently, there is no cure or vaccine for the virus. The only thing we can do is take sensible steps to strengthen and support the body’s natural defence mechanism against viruses and other infections. Below are the ways to arm your immunity. Have a look.
Eat a well-balanced diet. Include plenty of vegetables and fruits
Vitamin A is needed to keep the mucosal lining in the lungs and nose moist and to robust the immune system to protect us against the infection. Eat yellow-orange fruits and vegetables such as beetroot, carrot, sweet potato, pumpkin, mango, apricot, and green leafy vegetables such as spinach and kale that are rich in beta carotene. Our body converts beta-carotene into vitamin A. Vitamin A responds to foreign substances and toxins and contracts illness in the body.
Increase the intake of Vitamin C. Vitamin C is a natural antioxidant. Include citrus fruits and vegetables such as oranges, melon, Indian gooseberry, apricot, and lemon to your diet. Vitamin C increases the level of antibodies in the body and helps to differentiate the white blood cells to boost the immune system.
We also recommend you to increase the intake of food rich in vitamin D such as cheese, egg, milk products, tofu, and mushroom. Make a habit to expose your bare skin to morning sunlight for at least 10 to 15 minutes. Vitamin D is known to alter the number and activity of T 2 killer lymphocytes that reduce the spread of viruses and bacteria.
Zinc is required by the immune system to differentiate immune cells. Sources rich in zinc include beans, lentil, tofu, nuts, fortifies cereals, seeds, yogurt, and wheat germs.
Only if your gut is healthy you are healthy. Increase the intake of prebiotics and probiotics that boost health off microbiome that supports our immune system. Source of probiotics include aged cheese, yogurt, and fermented food such as kimchi ,miso, tempeh, and sour bread. Sources of prebiotics include banana, garlic, onion, whole grain, and asparagus.
Also, include foods rich in proteins such as lentils and pulses, nuts, beans beans, cottage cheese, tofu, yogurt, and milk. Protein is a crucial building block for antibodies and immune cells.
Get Adequate Sleep – If your body runs down, it becomes easy for viruses and other pathogens to pick up your body as it is not able to fight off the infection. Insufficient sleep stresses the immune system. During sleep, your body repairs itself. Ensure a sound sleep of 7 to 8 hours. Better limit the intake of caffeinated drinks and take a nap when you feel tired.
Reduce Stress – When your body and mind is under stress, negative hormones are produced that hampers the immune system. Stress suppresses the body defense mechanism and makes you vulnerable to infection. Chronic stress interferes with the ability of white blood cells to fight off infection, and you become susceptible to contracting sickness. To reduce stress, make sure to maintain work balance in your life. Practice yoga, meditation, and breathing exercises to relax.
Exercise – Exercise on a regular basis. Mild exercise stimulates the immune cells and supports good circulation. However, make sure not to overstress your body. If you feel tired, take a break.
Avoid Alcohol – Heavy drinking depletes the immune system. Also research has found that in people who consume lots of alcohol the first line of defence macrophages are less effective. Limit alcohol intake throgh corona crisis.
Quit Smoking – Smoking increases the risk of corona virus and worsens the symptoms . Smoking we can see lung function handmade people who are susceptible to corona virus. Better quit smoking
In this article, we provide you well-searched information on coronavirus disease. Know more about this disease so that you can help yourself and others by taking optimum measures to avoid panic and ensure safety.
Most of the information collected is
data provided by UNICEF and WHO and is simplified for better understanding.
What Is Coronavirus (COVID-19)
Coronavirus belongs to the family of the
virus responsible for causing illness in both animals and humans. There are
several coronaviruses that in humans cause respiratory illness ranging from
common cold and flu to lung diseases such as the Middle East respiratory
syndrome or acute respiratory syndrome.
COVID-19 is a new strain of coronavirus;
this is why it is termed as ‘novel.’
The first case of COVID-19 was
identified in China in December 2019.
Only four months back, coronavirus
emerged and already the world dealing with the pandemic of the disease.
Most of the infected patients recover at
home. Some need hospitalization, and despite the best efforts, some infected
patients are dying. The scientists are unable to give the exact fatality rate
due to coronavirus disease because the outbreak is still in its early stage.
However, there is widespread consequences that elderly patients and those with
pre-existing health conditions are most in danger.
Symptoms
The symptoms of coronavirus COVID-19 may
appear 2-14 days after the exposure. The symptoms include:
Fever
Cough
Shortness of breath
Difficulty breathing
Other symptoms can include
Body Aches
Tiredness
Runny nose
Sore throat
The severity of the symptoms ranges from
very mild to severe. Some people may show no symptoms. Elderly and people with
have existing chronic medical conditions; such lung disease, diabetes and heart
disease are at the risk of serious illness.
What Coronavirus Does to the Human Body
In most of the cases, coronavirus causes
mild disease. Let us learn in detail what it does to the body
The Incubation Period – The
incubation period is the time between being infected and the appearance of the
first symptoms. After attacking the body, the virus establishes itself. It gets
inside the body cells. First, it infects the cell’s lining throat, airways, and
lungs, where they multiply and infect more cells. This is the early stage. You
may not be sick or develop any symptoms.
The incubation period on an
average is of 5 days but may vary.
Mild Diseases Stage –
Most of the people being infected by COVID-19 experience a mild infection. The
core symptoms include fever and dry cough. However, headache, sore throat, and
body ache may also be present. The cough is dry due to the irritation of
infected cells. The fever is a result of our immune system’s response to the
infection and the release of chemical cytokines to fight infection.
Eventually, some people may start
coughing up sputum that contains dead lung cells killed by the virus.
The mild symptoms are treated by
paracetamol, bed rest, and drinking plenty of fluids. You may not need
hospitalization. This stage lasts about a week. In most cases, the immune
system fights off the virus.
However, some people may develop symptoms
that are more serious.
Sever disease – In
some cases, the immune system may overreact to the virus, and infection
progresses to severe. The virus causes an imbalance in the immune system. Too
much inflammation causes collateral damage throughout the body. The
inflammation of the lungs leads to pneumonia, which causes difficulty in
breathing and shortness of breath. Some people suffering from severe diseases
may need a ventilator to help to breathe.
Critical Stage –
Approximately 6 % of cases become crucial ill. The hyperactive immune system
now starts causing damage to its own body. The body begins to fail. Blood
pressure may drop to dangerously low levels, and blood pressure drops. The body
organs stop working. Widespread inflammation in the lung causes acute
respiratory distress syndrome. In the absence of enough oxygen that is required
to survive, the kidneys stop cleaning blood, the linings of the intestines is
damaged, and there is a multi-organ failure.
How COVID-19 spreads
COVID-19 is highly contagious, and its rapid spread has prompted global
alarm.
Assessment of the ongoing research on coronavirus spreads is still going
on.
Based on the findings updated until now, it is established that COVID-19
spread from one person to another through small droplets from mouth or nose
that spread when a person infected with COVID-19 exhales or coughs. If others
breathe the droplets expelled from infected people, they catch COVID-19. Also,
the infected droplets land on objects or surfaces around the person. Other
people who touch these surfaces and objects infected with COVID-19 and then
touch their mouth, nose, or eyes also get infected. This is why it is suggested
to stay at least 3 meters away from a sick person and wash your hands
frequently and thoroughly.
Although the risk of catching COVID-19 from someone without symptoms is
shallow, you still never know who is carrying the infection. In addition, in
most cases, during the early stage, the symptoms are mild and thus ignored.
This is why it is suggested to maintain social distancing.
When to See Doctor
Call health care team if you have symptoms of COVID-19, if you have been
exposed to a patient suffering with COVID-19 or have a history of travelling to
area with ongoing community spread or coronavirus 9 COVID-19).
How can you protect yourself
The future is still unpredictable, better take precautions, and reduce
the chances of infection.
Frequently and thoroughly wash your hands with soap and water or alcohol-based hand rub that contains at least 60% alcohol.
Avoid close contact. Maintain social distance. Maintain at least 3 feet distance between yourself and others. Especially with those who have flu-like symptoms.
Avoid touching your mouth, eyes, and nose.
Maintain respiratory hygiene by covering your mouth while sneezing or coughing. Use a tissue and throw the tissue into a closed bin or use the flexed elbow.
Stay home, especially if you feel unwell. Call medical attention, if you have a fever accompanied by dry cough and difficulty in breathing.
Avoid traveling to places where COVID – 19 is spreading widely. In case of an emergency check the travel advisory for the
place before you planning any travel
Carry hand sanitizer, a packet of disposable tissues and disinfecting wipes always with you wherever you go.
In case you have recently visited areas where COVID-19 is spreading, be responsible and self-isolates yourself, stay at home. Seek medical attention if you feel unwell.
The use of a medical mask is advised if you have respiratory symptoms like coughing or sneezing, to protect other people. In case of the absence of any symptoms, there is no need to wear any medical mask. Dispose of the mask properly to ensure protection against transmitting the disease. It is essential to understand that using masks alone is not sufficient in protecting the infection, frequent hand wash, avoiding close contact with an infected person, maintaining respiratory hygiene. CDC does not recommend wearing a medical mask if one does not have COVID-19.
WHO also recommends:
Avoid eating
undercooked meat, raw meat or animal organs.
Avoid contact
surfaces and animals if you are visiting areas that have recently had new
coronavirus cases.
As of now, there is no vaccine or treatment available for COVID -19;
only symptomatic treatment is provided. Thus, there is a universal agreement on
the point that we will be able to do nothing if we do not take steps to control
the spread of coronavirus. The best you can do is absorbs as much information
you can gather from reliable sources, learn from it, stay quarantine, and break
its spread.
Stay healthy, eat healthily, and include foods rich in vitamin C in your
diet to boost immunity. Avoid alcohol or tobacco-based product.
Update yourself with news from trusted sites like WHO, UNICEF, CDC, and government organization of the respective state. Keep yourself well informed, acknowledge the facts, and avoid being panic.
Frequently Asked Questions
What are my chances to catch COVID-19?
How likely you are to catch COVID-19 depends on where you are. You are more at risk if you are residing in an area where the outbreak is unfolding. Besides, people visiting these areas and meeting infected patients are at risk. Health authorities and government is taking vigorous actions by complying restrictions on large gathering, movements, and travel. Cooperate to control the outbreak. Stay home. Stay safe.
What is the current treatment available for COVID- 19?
To date, there is no specific antiviral
medicine to treat or prevent COVID-19. Symptomatic treatment is given to the
patients. Eighty percent-infected patients recover with rest and proper diet and
fluid intake. However, patients with severe illness may require hospitalization
and supportive care.
Possible specific drugs and vaccines are
under investigation and are being tested through clinical trials.
Will the mask protect me from COVID-19?
WHO insists on wearing a mask only if you are
ill. You may use a disposable mask if you have to visit the area of an outbreak due
to an emergency. The disposable mask can be used only once. Better, dispose of the mask
when you reach home, and wash hands properly. Else if you are not ill and not
seeing someone who is sick, you are wasting masks. Use mask wisely.
To avoid misuse of masks, WHO advises
social distancing. Maintain at least 1-meter distance from others.
Frequently clean your hands and cover cough with elbow bend or tissue. Make
sure to dispose of the tissue properly after use.
Can Icatch COVID-19 from pets?
To date, only one instance of a dog
being infected by COVID-19 has been reported. There is no evidence that any pet
can transmit COVID-19. Still play safe and avoid touching animals in areas of
outbreak.
HowlongCOVID-19 survives on any surface?
Although it is not clear how long
COVID-19 survives on fabrics and surfaces. But if it seems to behave like other
coronaviruses, it may persist on the surfaces from few hours to several days, depending
on the type of the surface, humidity, and temperature. Better, clean the surface with
disinfectant if you think it may be infected.
Can we receive packages from areas where COVID-19 has been reported?
The likelihood of an infected person contaminating
any good is low. Thus, the risk of catching novel coronavirus that has
traveled moved and exposed to different conditions and temperatures is low.
Still, to be on the safe side, better wash your hands after receiving and
unpacking.
Whatelse I should not do to do?
We request you not to take antibiotics
unless prescribed by the doctor and avoid smoking.
Whatare the precautions to be taken while putting on, taking off and disposingmask?
First, the mask should only be worn by the health
workers and individuals with symptoms such as fever and cough and those taking
care of sick. Clean your hands thoroughly before touching the mask. Make sure the mask
does not have tears or holes. The side that has metal strip is the top side.
Orient that side. The colored side should be outward. Place the mask on the face
and pinch off the stiff edge so that it molds to the shape of the nose. Pull down
the mask so that it covers mouth and chin. After use, take off the mask. Remove
elastic loops behind the ears keeping the mask away from your face and clothes.
Better, avoid potentially contaminated surfaces of the mask. Immediately after use,
discard the mask in a closed bin. After discarding the mask, wash your hands thoroughly.
Willthe rise in temperature slows the spread of corona-virus?
Experts say that heat and sunlight may; limit
the growth and longevity of coronavirus. However, nothing is certain, and the study
is still ongoing. Thus, observing proper hygiene is more effective.
A simple way
to free your mind, relax the body, and forget anxieties is meditation.
Meditation,
as we know, is the process where one has to focus continuously on a particular
thought, objective, or activity. It trains awareness and attention. It helps
you to achieve mental clarity and a stable emotional state.
If you are a
beginner and confused about how to meditate, you can start with a guided
meditation.
What Is a Guided Meditation
Guided
meditation is a type of meditation that is led by a person, teacher, or through
a video or audio.
The expert
guides you with the necessary steps of meditation. The teacher or the narrator
explains the dynamics of the mind. How mind behaves during meditation. In
addition, the meditation technique is explained. The final step is making you
understand how to integrate these techniques into daily life.
Benefits of Guided
Meditation
Guided meditation improves all over
cognitive abilities.
It improves concentration and
increases memory.
Makes you think clear and clears out
the thoughts cluttering in your mind
Guided meditation is a magical and
amazing experience that deepens your connection with the subconscious mind.
It helps you relax at a more in-depth
level.
Strengthens the bond between the left
and the right hemispheres of the brain.
Maintains blood pressure.
Reduces stress and improves the
quality of life.
It helps you to deal with depression,
and anxiety
Increases all over mental health.
Other benefits of meditation proved
in clinical trials in studies includes:
Lowers the risk of overeating and
obesity
Improve the quality of sleep
Reduces headache
It helps people in recovering from
the treatment of chronic illnesses such as heart diseases and cancer.
Treats mental disorders such as manic,
depression or bipolar disorder.
Build a strong immune system and
lowers inflammation.
Boost productivity at work
Improve decision making
Lowers the level of cortisol
Treats learning disabilities such as
ADHD.
Reduces chronic pain
Today many
types of meditation is practiced, such as transcendental, mindfulness, insight,
etc.
Almost all
meditation forms help in developing better concentration, emotional positivity
and stability, clarity of mind, and calmness.
Guided
meditation is a mind-changing experience that drives you towards positive
thinking so that you can handle stress skilfully.
It will help
you to notice or recognize experiences without resistance, judgment, or
grafting. It will help you to see the thoughts that are popping up without any
intention to solve or change them and helps you pay close attention to how your
body feels. It will help you to know yourself and your emotions thought feelings
and sensations in a better way.
Below are
the guided meditation instructions for an essential awareness and presence for
mindfulness meditation.
Instructions for Guided
Meditation
Set your Intention – Setting an intention before starting meditation helps
you remind the reason for meditating. Whatever your reason could be for
meditation, for example, to be more productive at work, have a better
relationship, or be focused. A valid intention is very important to bring your
wandering mind back.
Relax your Body – Relax your body before you begin
meditation. Pay attention to the areas that are likely to hold tension, such as
your eyebrows, forehead, belly, chest, and neck. Take a deep breath, and with
each exit, let go and soften these areas. Spend 5 minutes on body scan
meditation that includes focusing your mind on your scalp and then slowly
moving your attention downwards and un-grip or release each area.
Pay Attention to Senses – When you focus on your body senses, the wandering
mind settles. Do not try to push or change your sensation. Keep exploring how
you feel. This will help you to accept whatever is happening without any
resistance.
Investigate your feelings – Investigate your feelings by asking
yourself whether you feel painful, unpleasant, or if you are reminded of any
past event. Note where your wandering mind is going. This will help you to
acknowledge your thoughts. Paying attention to the thoughts that come to your
mind reveals a lot about your fears, plans, and believes, and other emotions.
Return Back to your Body Again and Again – Recognising the thoughts that are
coming as simple thoughts and not the truth. Try not to react to the thoughts
or add up to your emotions. Do not let the thoughts regret your past or worry
about the future. Just let go of the thoughts. Disengage yourself from the
thoughts and bring your attention back to your breath and the body. You don’t
need to believe every thought that is coming into your mind and act on it. Do
not let it carry you away, but let the thoughts go.
A Few Tips for the Beginners on
Guided Meditation
Establish daily practice – Spend at least 15
to 40 minutes daily meditating. It is essential to maintain consistency.
Location and time – Choose a fix time and place
for meditation. Mostly morning time is preferred, but you may choose any time
in the day when you are least bothered to be disturbed. Choose a spot that is
comfortable and safe and where you can stay focused.
Attain a proper posture – It is essential
to stay alert while meditating. Attain a correct posture that is comfortable
such as sitting upright on a chair or mat. You may also lay down flat or stand
and meditate. Make sure that your posture is erect that is upright, balanced,
and tall so that you can breathe deeply and let go of any tension or gripping.
You have the option of choosing whether to close or softly open your eyes.
Drop any judgment – The primary goal
while meditating is to check yourself from getting disappointed or frustrated
with the wandering mind. There is no right or wrong way to meditate. Just be
open-minded and show interest in whatever you experience. Have acceptance and
kindness towards every emotion or thought that pops up in your mind.
Meditation
helps you learn habits and patterns that drives out the destructive and
negative behaviour. It makes it possible for you to take responsibility for
your mind state. Practice, guided meditation and live a healthier, most
skilful, and less anxious life.
People often associate serotonin with a positive mood. It is a chemical found in the brain, intestines, connective tissues and blood of the human body. It transmits information across the nervous system and plays a vital role in brain function. Research links reduced level of serotonin with memory problems, low mood and depression.
More study is to be done on how serotonin works. It is believed that serotonin acts as a mood stabilizer, produces a healthy sleep pattern and makes you feel good and live longer.
No food directly contains serotonin. Serotonin foods contain tryptophan. Tryptophan is required to synthesize serotonin. Research has shown that consuming a diet low in tryptophan also drops the level of brain serotonin. Thus, eating food that contains tryptophan can boost up the level of serotonin.
What is Tryptophan
Tryptophan is an essential amino acid that is required in the body for
the production of serotonin. It also plays an essential role in healthy sleep
and brain function. People with mood disorders such as anxiety and depression
show tryptophan depletion. Our body cannot make tryptophan, and we need to take
it through our diet. Including food sources that contain tryptophan naturally
increases the level of serotonin.
Serotonin Foods
Eggs – Egg is a complete
food. It contains all essential proteins to boost up the level of tryptophan in
blood plasma.
Egg yolk is rich in biotin, choline, tyrosine, omega-3 fatty acids and is extremely rich in tryptophan along with other essential nutrients. So do not leave the yolks.
The fried egg makes a less healthy option, so we advise you to consume poached or boiled egg, as it does not contain added fat. You may even make an omelette and eat it with salad.
2. Milk – Milk contains the
sleep-inducing amino acid tryptophan. In addition, milk is an excellent source
of calcium that is required for our bones and teeth. If you are watching the
intake of saturated fats, we advise you to choose low-fat milk.
3. Cheese – Another rich
source of tryptophan is cheese. In addition, it is a rich source of calcium that
strengthens bone and teeth. Vitamin B-12 present in cheese helps in the proper
functioning of the nervous system.
Apart from cheese, buttermilk, curd and other milk products also are a good source of serotonin.
4. Soy Products – Not just
soy products are a good source of tryptophan; they are also an excellent source
of protein other nutrients.
5. Nuts and Seeds – Almost
all nuts and seeds are a source of tryptophan. It has been found that eating
seeds and nuts lowers the risk of cancer, heart diseases and respiratory
problems. That is why it is advised to have a handful of seeds and nuts every
day. Sunflower seeds and pumpkin seeds contain a fair amount of tryptophan.
Nuts that are a good source of serotonin are cashew nuts and peanuts. Nuts and
seeds are also excellent sources of vitamins, antioxidants and fibre.
6. Turkey – Turkey, is
stuffed tryptophan. It is relatively low in cholesterol and saturated fat.
Chicken also contains the same amount of serotonin as turkey and so can be
substituted.
7. Salmon – Apart from being
a rich source of tryptophan, salmon is also rich in other nutrients such as
Omega 3 fatty acids. It helps lowering blood pressure and balances
cholesterol.
8. Pineapple – Pineapple is a
rich source of bromelain. It also contains tryptophan that improves serotonin
in the brain.
9. Banana – Banana contains L-tryptophan. L- tryptophan in the brain converts into 5-HTP. 5-HTP is converted to serotonin as well as melatonin.
Other serotonin foods include oats, seafood such as fish oysters, crabs, tuna, and vegetables such as garlic, carrots cabbage, spinach, potato beans, onion and tomatoes.
Gut bacteria play a vital role in boosting serotonin level. This is why
it is advised to consume a high fibre diet that is good for healthy gut
bacteria.
Feeling bad
about yourself and lack of confidence shows, you lack self-esteem. People with
low self-esteem feel awkward, incompetent, unlovable and are hypersensitive.
The fragile sense of self in these people gets easily wounded. In addition,
such people are hyper-vigilant to inadequacy and rebuff. They may see disapproval and rejection even
if not present. As a result, such people have poor judgement and often make
mistakes that expose them to behave immorally and leads to embarrassment.
What is Self-esteem?
Self-esteem
is defined as the opinion people have about oneself. In simple words, it is how
much you like or appreciate yourself. It is a term used to describe the
personal value and all-over sense of self-worth.
Self-esteem
plays a vital role in motivating you throughout life to achieve success. Healthy
self-esteem helps you to navigate life with an assertive attitude, and firmly
believe that you can accomplish the goals.
On the other
hand, if you doubt your abilities and have a poor self-image, it affects your
career and relationships. Low self-esteem holds you back from success. Such
people struggles with negative thoughts and become self-critical that make them
feel worthless and holds them from going after things they want in their life.
Failure is callous for such people. In the areas where they feel defeated
(personal professional or academic), they show poor performance and stops
trying.
What Are the Signs of Low
Self-esteem
The signs of
low self-esteem are:
Social withdrawal
Sensitivity to criticism
Preoccupied with their personal problems
Hostility
Putting a false front to impress
others
Such people also show physical signs
such as insomnia, headaches and fatigue.
The good
thing is that self-esteem can be lifted. However, it takes practice and time to
develop appreciation, unconditional love and respect for oneself.
How to Improve Self-esteem
It is
essential to take steps to improve self-esteem, or you will be easily caught
into the cycle of negative thinking that damages self-belief. To break this
vicious cycle, practice the steps discussed below:
Ways to Improve Self-esteem
Heal up your Past – We all have been in some emotional pain in the past. Nevertheless, the most important is not ruminate endlessly about that has happened and cannot change. Neither blaming others for painful experiences works. The one who holds the past hurts relives the pain repeatedly and is trapped in low-esteem. If you want to move forward in your life, stop dwelling in the past. This will help you to move confidently on to the future. Let go of the past, forgive yourself and other people’s bad behaviour and focus on the present.
Stop Worrying About What People Think of You – You will never be ultimately yourself if you will keep on worrying what others think about you. You will have to make a firm decision that your choices will depend on what you want in your life and not what others want from you. Make one thing very clear that you cannot oblige every person. Some people will hate you and others for sure will found similarities and goodness that will attract them towards you.
Watch Your Company – Let go people in your life who always puts you down, have nothing positive to say and take advantage of you. When you surround yourself with positive and supportive people who value and admire you, you find your self-esteem.
Do something Creative and Master your Skills – Creative task stimulates your brain and brings your life back into the flow. Join a dance class or write a poem or story. Add up the challenge and try something new such as learn a new language or guitar. Master a skill that corresponds to your interest and talent to increase the sense of competency.
Help Someone – When we use our abilities, skills and talent to help others, it stimulates the secretion of happy hormones and boosts up the mood. You can teach someone a skill or share helpful resources. Present something to someone, or give direct physical assistance to needy. Offering help makes you feel good about yourself and lifts self-esteem and self-worth.
Acknowledge Your Accomplishments – Think of the entire things you have achieve in your life and write them down. Keep on reviewing the list of your accomplishments to remind yourself of your abilities to lift self-esteem.
Draw Boundary – It is imperative for you to create your boundaries that are emotional, mental and physical limits to protect you from being used or violated. Personal boundaries separate you from what you are and what people want you to become. It helps you give importance to your feeling and thoughts. Respond to people who try to cross them. Maintain firm boundaries and do not allow anyone to manipulate you, take advantage of you or control you.
Take Care of Your Self – Your health should always be a priority. Take care of yourself. Eat healthily. Practice good hygiene. Get proper sleep. Stay away from alcohol and drugs and exercise daily to keep yourself fit. If you are healthy from inside you, look best, and when you look best, you feel confident.
Accept Failure As A Part of Personality Development – We all experience failure. Do not be hard on yourself if you fail but take it as an experience. Failure itself says that you have made an effort. It is an opportunity to learn more and keep perspective. If you have failed today does not mean you will fail next time too. Learn from the situation and be constructive. Keep moving forward in life as failure is temporary.
Face Your Fears – Self-esteem often dances between your greatest fear and deepest desires. When you start confronting your fears, you realise that what you fear was not that scary and you develop courage. We all have concerns, and it is vital to keep us alive throughout our evolution. It helps us to decide what is real, develop wisdom and create appropriate responses. Facing fear is very important for all over well-being.
The approaches given in this article are practical ways to lift low self-esteem. Put them into practice to bring a real change.
ESP is a gift of special sense that is beyond the physical world.
Extrasensory perception means’ outside the senses’ and is a highly debated
topic. It is defined as the ability to perceive and process the information
that is independent of the five senses of touch, hearing, taste, sight and
smell. It is the awareness of the world through the mechanism other than the
five known senses, for example, sensing when a family member is in trouble or
foreseeing the future. Extrasensory perception has an unlimited range. It seems
not to be bounded time or place. Rather than bodily sensation, it is mostly
experienced as thoughts. Yet there are arguments in support that it is not the
mind that transmits ESP but perhaps the heart, the gut or through mysterious
conscious.
Types of ESP
ESP is a collective term for a number of hypothetical mental
abilities.
Types of extrasensory perception care discussed below:
Telepathy – Telepathy is one
of the most searched and popular ESP. It is the ability of a person to read
another person’s thought. Telepath is capable of communicating with another
person without any sensory Input and only uses their mind.
Retrocognition – Some people can
see into distant past and recognise events, places and people from the past
that has nothing to do with them. This ability is termed as retrocognition.
Retrocognitive people are able to give accurate details of specific events that
have taken place in past.
Precognition – Precognition is
defined as the ability to see people, location and events that is going to
happen in future.
Clairvoyance – Clair means
clear, and voyant means seeing. Clairvoyance is the ability of a person to
perceive information about a person, scenario, object or location in the
present, future or past using their extrasensory means.
Telekinesis or
psychokinesis – It is the ability of a person’s mind to affect other objects directly
without using their physical energy.
Mediumship – Some people are
able to communicate with dead channelling their spirits.
ESP is to perceive something unavailable in that time or space — for
example, seeing something that has not happened yet or is happening in a
different room or on the other side of our world.
But is it for real?
ESP is an area of research, but due to the absence of any substantial
evidence and lack of clear theory, scientific community reject it.
Sceptics
believe that is not real however, parapsychologist are sure that extrasensory
perception is real. In fact some parapsychologist believe that a lots of people
show the sign of ESP but do not recognise it. Reason behind may be that most of
the people are unable to differentiate between their own thoughts and thought
that mind perceives.
We need to
understand the fact that the concept behind human existence is expanding and we
are unaware of any limit.
We hear health-conscious people say eat right but what healthy
foods are precisely to be included in the diet.
In this article, I will discuss the health benefits of superfood chia
seeds and how to consume them.
Chia seeds are small black colour seeds and have a nutty flavour. It is full of essential nutrients. They are rich in antioxidants and omega-3 fatty acids and provide us with iron, calcium and fibre. Also, it contains phosphorus and small amounts of copper and potassium. One ounce of chia seeds provide us with 5.6 grams of protein, and when it is mixed with water, it replaces egg in vegan cooking. You can eat chia seeds, both raw and cooked, but it is always essential to soak it before consuming.
Nutritional Value of Chia Seeds
An ounce serving of Chia seeds contain:
Calories – 131
Fat – 8.4 grams
Fibre – 10 grams
Carbohydrate – 13.07
gram
Protein – 5.6 grams
Phosphorus – 27% of the
daily requirement
Manganese – 30% of RDA
Calcium – 18% of RDA
Benefits of Chia seeds
Chia seeds is a plant-based food that is well known to reduce the risk
of diabetes, heart diseases, obesity, and to increase energy.
Chia seeds for weight loss – Easiest way to reduce weight
is to consume more plant-based foods that are rich in fibre. It keeps a person
full for longer. Chia seeds is a powerhouse of fibre and is low in calories.
Being rich in omega 3 fatty acids and alpha-linolenic acid, it is best for
weight loss. When chia seeds are mixed with water, it forms a gel that, when
consumed moves slowly in the body and takes more time to digest and makes you
eat less.
Chia Seeds for a Healthy Heart – Studies show that an increase in the
intake of the fibre reduces blood pressure and cholesterol level. Dietary fibre
regulates the immune system and decreases the risk of cardiovascular diseases,
obesity, cancer, diabetes and other inflammation-related conditions. In
addition, chia seeds are rich in Omega 3 fatty acids that increase the risk of
arrhythmias and thrombosis that can lead to heart attack and sudden cardiac
death. Omega 3 fatty acid is also known to decrease the level of total
cholesterol, LDL and triglycerides. It improves the endothelial functions,
reduces atherosclerotic plague and lowers the blood pressure.
Detox and Digestion- If you do not take adequate fibre in your diet, it
causes constipation. For a healthy digestive system and to regularise the bowel
movements, it is essential to consume adequate fibre. In addition, regular
bowel movement also ensures the daily excretion of toxins through stool and
bile.
Chia Seeds for Diabetes – The effect of Chia seeds on insulin resistance
and blood glucose is still a subject of research. We do not have many studies
on it, but chia seeds are rich in fibre and may have a positive effect on a
patient who has type 2 diabetes.
How to Consume Chia Seeds
Sprinkle Chia seeds on yoghurt, cereals, oatmeal and smoothies. You can
also add it to make goodies such as muffins and bread. Vegans use chia seeds as
a substitute of egg in baking. When you add a teaspoon of chia seeds to 3 tablespoons
water and leave it for a few minutes, it forms a gel that can be used in baking
instead of eggs.
*Chia Seeds is readily available in grocery stores.
