Post : Placebo effect and Nocebo effect 🤗

Hello everyone ! Have a wonderful Friday 🙋🏻

I am sharing with you today, a beautiful talk by Dr Lissa Rankin MD, which gives you the idea how powerful is our mind, which has the ability and the enormous capacity to heal the body from any disease and illness.

Hope, you like watching it as much as I do.

Blessings and much love to all 💐

Post : Emotions affects physical health 🙇🏻‍♀️ 4 ways to better handle your emotional wellbeing.

Hello Everyone ! Have a great day 🙋🏻

Your body is not a single entity. It is a community of 50 trillion cells which behaves the way you think, feel and act. When you are in good emotional health, your healthy mental state influence every cell of your body to grow, function healthily and die in normal cyclical order. Again, new cells born and the cycle goes on. But, then this is an ideal situation.

Today, life is full of stressful and unwanted changes. Some of these events like a job change, job stress, death of loved one, divorced or any such situations create a stronger sense of anxiety, sadness, pain which can completely disrupt your emotional health. With emotions running high, your physical health gets affected causing you to develop high blood pressure, hormonal imbalances, stomach ulcers, weight issues etc. Not only this, your immune system gets affected greatly. You are more prone to disease and illness. So, how do we deal with this?

Controlling our external environment, or the circumstances and events in life is not within our control. There is nothing we can do about it. The only thing we have control is on our emotions, thoughts which do influence our physical health.

4 ways to handle better your emotional state:

1.Resilience: Always keep having a positive view of self. Love yourself and understand your self-worth. This helps in creating a security blanket around yourself. Having strong social support, being close to your loved ones, friends do matter. Learning to accept change in the environment, and keeping everything in proper perspective is important. Not everything in life will happen as per your will. All these mindsets help in building resilience to deal with any situations healthily.

2.A balanced life: Always count on your Blessings and gratefulness. Focus on things in your life for which you are grateful. Try not to get obsessed with anything like job pressure, relationship issues, problems at work or at home. Because things do change with time. Let go of the things which are stressful to your life and make time for things which you can enjoy. Create a balance in your life which helps you, in your both, emotional and physical health.

3.Calm your mind: There is a strong mind-body connection. The more your mind is calmer, the more you are stressfree and enjoy a healthier body. Always, make time to engage yourself in mind activity like meditation, listening to calm music, deep breathing, stretching or Yoga.

4.Self-care: To take care of emotional health, try taking care of your physical health by following a healthy routine of eating healthy, sleep, exercise. Releasing pent up emotions by sharing with loved ones and friends is important too. Exercising also helps in letting out pent up emotions.

Thanks for reading.

Much love to all 💐

Post : Cortisol cautious workout🚴 : 3 important reasons.

The 3H: health,happiness,healing

Cortisol or hydrocortisone is a naturally occurring stress hormone which is secreted by the adrenal gland. It is naturally produced during the fight and flight response to pumping up the extra energy to confront the situation. Under normal circumstances, the cortisol level fluctuates throughout the day as we are on the run through the day.

Since it is a hormone, it is circulated throughout the body by blood and affects all the organs of the body. Keeping aside the adrenal gland abnormalities where the cortisol level is very high (Cushing’s syndrome) and very low (Addison’s disease), the level should be appropriate for normal body functioning and well being. Irregularities in the cortisol level can affect the body’s metabolism and vital functions like blood pressure regulation. When cortisol is raised, the person may have weight gain, high blood pressure while a low level can lead to low blood pressure…

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Post : Meditation minimizes Inflammation 🙌

Hello everyone ! Hope everybody is doing great 🙍🏻

We know by now that chronic inflammation is the commonest cause of various disease state in the body. Inflammation is a natural attempt of our body ‘s immune system to fight against a certain state like infections, injury or toxins which can harm the body. It is a defence system.

When cell damages, your body releases chemicals in the form of antibodies and protein to combat the threat and increases the blood supply to the damaged area to fasten the healing. This usually lasts for a few days and is called acute inflammation. But when the response lingers for a long time can be harmful to the body. In the chronic inflammatory state, the body goes into a constant state of threat. This is the state responsible for many diseases ranging from cancers, asthma, heart diseases, stroke, diabetes and even Alzheimer’s disease.

Chronic inflammation is influenced mainly by chronic stress, anxiety, prolonged infection, injury, autoimmune diseases (like type 1 diabetes, rheumatoid arthritis, Psoriasis and many more), long exposure to toxins and lifestyle factors like smoking, obesity, alcoholism.

Physically, maintaining the health of the body by eating an anti-inflammatory healthy diet (antioxidant-rich ), exercise, Yoga, sleep helps the body greatly to prevent and defend from the inflammatory state.
But then, this is not enough, our environment, our thoughts, feelings, emotions are equally important for healthy mental health, responsible to prevent and defend the body from the inflammatory state. So, how do we maintain a sound, calm mind in spite of all the day to day triggers of stress from our daily grind?

Several types of research have found that meditation-like mindful practises does reduce inflammation by impacting in the brain ‘s functional connectivity. Stress reduction mindfulness practices have shown a marked reduction in inflammatory biomarkers like C reactive proteins.

Learning and practising meditation isn’t rocket science. We don’t need a special session under an expert or Guru to learn to meditate. It is simply a state with the least distraction and freeing the mind from the clutter of thoughts. It is making an effort to put our mind in a relaxed, calm and “nothing” state. There are loads of books, reading materials and videos on Youtube and other channels of guiding and teaching you to meditate. But for me, self learning and adopting my method to relax my mind and meditate , works better. Just devote some time for yourself everyday, away from all distractions.

Mindfulness too greatly helps the mind to free from the thoughts clutter. Like meditation, you don’t need to go to a “no thought” state. Instead, you remain fully aware of your surrounding, yet not being reactive to it. It is a basic human ability to be fully present at the moment. Like being simply aware of your breaths, or simply focussing on whatever task you are performing at the moment.

To conclude, whether you may meditate or learn to practise mindfulness, the main purpose is to clear your mind from unnecessary thoughts clutter. This helps your mind greatly from going into chronic stress and overthinking. Maintaining a calm and relaxed mind not only prevent unnecessary inflammation but nurture the physical body and is also self healing.

Thanks for reading.

Blessings and much love to all 💐

Post:Who is your life partner ? 🤔

Sunday Inspiration

Hello everyone, I am sharing a beautiful message that I came across about who your real life partner is. This is a beautiful message given by Shri Shri Ravi Shanker, a renowned spiritual guru from India.

I found it interesting and beautiful. Hope you will like it too.

Thanks for reading.

Much love💐

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

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

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

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

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

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

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

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

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

Post : Cortisol cautious workout🚴 : 3 important reasons.

Cortisol or hydrocortisone is a naturally occurring stress hormone which is secreted by the adrenal gland. It is naturally produced during the fight and flight response to pumping up the extra energy to confront the situation. Under normal circumstances, the cortisol level fluctuates throughout the day as we are on the run through the day.

Since it is a hormone, it is circulated throughout the body by blood and affects all the organs of the body. Keeping aside the adrenal gland abnormalities where the cortisol level is very high (Cushing’s syndrome) and very low (Addison’s disease), the level should be appropriate for normal body functioning and well being. Irregularities in the cortisol level can affect the body’s metabolism and vital functions like blood pressure regulation. When cortisol is raised, the person may have weight gain, high blood pressure while a low level can lead to low blood pressure, weakness and weight loss.

Since most of the workout techniques involve a high level of stress and exertion, the cortisol level is pumped up. This is important to be regulated as high levels are harmful to the body. So, the choice of workout, how far you can push yourself or whether your body is ready to take up physical stress are some queries that should be considered.

So how can I be conscious about my workouts and also be quite vigilant about my cortisol level?

  1. Doing high-intensity workouts for long hours, not paying attention to the pain and injury to the body is no good to the body at all. Long hours of high cortisol level might slow down the body’s metabolism. High intensity workouts should normally be done for 30 -40 mins in a day. Going for low-intensity workouts like walking, swimming, yoga, skating, cycling are better options. Low intense training like resistance bands, gliders are also better choices. Following such workouts are more useful and restorative for the body and the cortisol level is also quite maintained.

2.Listening to the body’s need is important. Whether your body can perform a certain exercise is important. If you do have any injury, pain, skip the day with another form of physical activity. Scheduling the week with different forms of workouts and physical activity is wise and beneficial. Mix matching with Yoga, stretching, gliders and rest of the days with other forms like walking, swimming, cycling, aerobics are wise.

3.Help your body’s natural healing capacity. To maintain the cortisol level, prevent it from rising, some days rest your body, go for messages, physical therapy and other forms of relaxation techniques. Go for relaxation yoga poses like Balasana (child pose), Matsyendrasana (reclining fish pose) or savasana (corpse pose). Meditation with relaxing music is healing too. All these practises are restorative and bring out overall wellness.

Thanks for reading.

Happy workout ! Take care,

Much love to all 💐