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Post: Fivesome – The effective medicine 🙌

Hello everyone ! Have a great Monday 🙋🏻

Chronic diseases contribute to huge healthcare expenses. Regular doctor’s visits, buying the prescription drugs, undergoing procedures, hospital treatments and stay, all of them incur huge expenses.

We know by now that inflammation is the key to all chronic diseases in the body. Chronic diseases like diabetes, heart diseases, lung diseases like COPD and asthma, Crohn disease, arthritis, HIV, Cancers and the list goes on. Not only these, even brain diseases like Alzheimers, dementia, and Parkinson are also related to inflammation in the brain.

The only solutions to this huge health issues are prevention and controlling the chronic conditions. So, how do we do that? Researches have already proved that most chronic conditions are caused by food and unhealthy lifestyle. So, the easiest and efficient way to reach our goal to prevent and control chronic conditions is by switching on to a healthy diet and making lifestyle changes. 80% of our immunity comes from good gut health. So, eating right, removing stress, active physical life, all contribute to a healthy gut. Therefore , the five some ….

1.Food:The problem is that too much information on food flooding the internet, conflicting information, different diet regimens like keto, paleo, vegan, Meditteranean and the list is long. Too many lists of superfood come out daily. So, how do we know what is right for us?

I think following any diet, there is always pros and cons because you eat some and skip something else. Depending on your goal, whether to lose weight or maybe for some chronic conditions like diabetes, your diet is scheduled and designed. Though following a particularly strict diet, do benefit like losing weight in case of a Keto diet. Sometimes, it can lead to unhealthy outcomes. And, following a particular diet seems to be like, you are doing for a temporary phase. But, to have a goal of a healthy life, the food and lifestyle changes has to be permanent and adopt it as a way of life. It has to be a mentality shift.
Again, not every type of grain, vegetables, fruits available in every part of the world. Different regions grow different crops according to their climatic conditions. So, the best food is preferably,organic (devoid of pesticides) and locally produce grain, vegetables and fruits so that they are fresh. And locally produce grains, veggies, fruits are usually affordable.
Your daily consumption should be a majority, about 70% of plant-based food like greens, veggies, fruits, nuts. About 30% should be whole grain fibres, low fat and protein like eggs, chicken and fish. This is how simple a daily healthy diet plan can be.

2. Exercise: Right from evolution, we, humans are meant to be active. So, being active is essential. Follow your daily routine exercise of at least an hour. Do whatever you like, running, walking, swimming, cycling, gymming., dancing. The workout you enjoy doing. There is no hard and fast rule.

3.Meditation/ Mindfulness: I have already written posts on meditation and it’s benefits. it is important to empty our mind daily, at least for some time.Spend a few minutes in silence every day. If you can, be mindful (being aware ) as much as you can. Being mindful means, paying attention to your thoughts, emotions without being judgemental. Staying mindful, by following your natural breaths, simply just being aware of, at least 20 mins or more is very beneficial. It reduces your stress level.

4. Support: Have always a support system. Loneliness is a major factor in many health issues. People with a good support system can better control chronic conditions. Rely on your spouse, partner, friends or a social support group where you can open up.

5.Sleep: Though ideally recommended in adult as 7-8 hours of sleep. But the fact is, the quality of sleep is more important than the quantity.
When you follow sleep hygiene of going to bed and getting up from bed at a routine timing, whatever hours of good sleep, you get is enough.

All these 5 steps can guarantee you for a healthy life for the longest time. Even, if you suffer from a chronic condition, it can be maintained better with a disciplined lifestyle.

Thanks for reading. Take care

Blessings and much love to all 💐

Post : Beautiful inspiration from an Eagle 🦅 ❤️

Hello everyone! Have a great Friday and happy weekend too 🙋🏻‍♀️

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Blessings and much love to all 💐

Post : Feeling resentful 😠 3 simple approaches !

Hello Everyone! Have a great day 🙋🏻

Resentment is a common feeling. We, all must have harboured at some point in life. It is a feeling of anger or a sense of bitterness after an unfair incident, an event that has happened to us. It may happen very often in our everyday lives. Resentment can be felt from as simple as rude behaviour or unfair comment from a friend to as large as issues like racism or religion.
The immediate reaction after we feel resentful is an emotion of anger,hurt, pain, annoyance or even shame. Very often, we get affected so much that we start to harbour a feeling of revenge. The emotion gets trapped when we are unable to express our feeling of bitterness after the hurtful experience. It may come from either a true situation or a misunderstood situation of injustice.

How emotion of resentment get trapped in us from different situations?
Any kind of tense relationship maybe between partners, a colleague with a boss, or between friends.
*A feeling of fear or avoidance to confront the person or similar situation.
*A feeling of regret, low or dejected.
*Continuously ruminating the strong emotion against the incident, person or experience.

  • In a normal healthy individual, though there is an immediate feeling of pain, hurt, annoyance after the experience, you tend to overcome the feeling by letting go. Thinking it as a part and parcel of life or just an unfair or bad experience in life. Moving away from the negative situation or the negative person.
  • Or maybe, thinking that we have misinterpreted the person or the situation.

But the real problem arises when it started to affect our mental health. The resentful feeling continues to ride over us in spite of trying to let go of or trying to move on from the person or the experience. We started to develop a fear, negative attitude for every similar situation or person in our lives. It affects slowly our every perception of reality. We start looking at every situation with a negative outlook. We start having fear and fail to trust people. It becomes difficult to hope for positive outcomes. We, finally land up in the hands of a Therapist or counsellor.

So, the simple approaches, how we can help ourselves get over it.

1.Practice self-compassion: Compassion over self is a key to all kinds of negative situations, experiences or persons, we encounter in life. Holding self-compassion helps us to give a sense of security which is important. It helps us to restore our self-identity, self-worth which otherwise have the fear of losing if resentment is held up for a long time. Self-compassion helps us to overcome the feeling of lowness or less.

2.Being empathetic: We deal with people every day. There are both good and bad experiences of people with us. So, trying to empathize and understand the other person’s perspective or the circumstances which influence the behaviour will surely reduce the feeling of resentment. Many times, we may have misunderstood or the person who did it may not have realised that it can be hurtful.

3.Practice Gratitude: Practising gratitude and thankfulness for everything, everyone we have in our life is important. It gives us a sense of security and wholeness. So, unfair treatment or unfair incident can be overlooked with ease as they hold hardly any value to the beautiful life we lead. If we focus on how privileged and fortunate we are in life, harbouring resentful feelings look just meaningless.

Thanks for reading !

Blessings and much love to all 💐

Post: Attitude matters ✋❤️

Hello everyone ! Have a great Monday 🙋🏻‍♀️

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Blessing and much love to all 💐

Post : Supplements: An aid or just hype. 4 points of understanding 👐

Hello Everyone! Have a great weekend 🙋🏻

Whenever we visit a grocery store. There is always a separate counter for vitamins and minerals supplements. It feels like why do we have to take the pain of looking for fresh fruits and vegetables, instead take some of the supplements home which will fulfil our daily requirements of vitamins and minerals. But, it is not so. Right from evolution, humans are born to live and survive on food. So, it is always the food first.

It is the healthy diet which is the key to provide you with the best sources of vitamins and minerals to the body for growth and maintenance. If you are eating the best healthy form of diet and nutrient-dense food, then supplements are not necessary at all. But, sometimes, even if you are having a healthy diet, there are some deficit for which you are showing some signs and symptoms. Then, there is a requirement for supplements. So, vitamins and minerals pills are a supplement to your diet to recover the deficit but not replacement.

4points of understanding

1.Balanced diet: Moreover, a healthy balanced diet is not only a source of vitamins and minerals but also a good source of dietary fibres, protein, carbohydrate and fat which are essential for the body. Supplements do not contain any kind of dietary fibres so they are not wholesome as in a healthy diet. Again vitamins and mineral supplements do not get fully absorbed sometimes in the body like for instance, fat-soluble vitamins do not get absorbed if taken in empty stomach. Therefore, there is no substitute for a healthy nutritious diet. So, never rely on supplements for your daily requirement. Before, taking supplements, it is important to consult your Physician.

2.Heart diseases: People with risk of heart disease are usually advised to take Omega 3 fatty acids which are found in fishes like salmon, herring, tuna, at least twice a week (American Heart Association). So, omega 3 fatty acid supplements (EPA +DHA) are recommended for such people. It is always wise to discuss the diet plan with the Physician before consuming such supplements.


3.Antioxidant vitamin supplements (A, C and E): There is yet to be proved clinically that antioxidant supplements provide overall benefits. So, it is not to rely on these supplements for the daily dietary sources of antioxidants. Therefore, antioxidant food sources like veggies, fruits and whole grains are the best.

4.Harmful: Too much of any supplements which are not required for the body, taken in large quantity can be potentially damaging. Too much of iron can have the risk of chronic diseases, or too much vitamin A can cause to have birth defects. Again, the interaction of dietary supplements, along with prescription drugs, can sometimes be potentially toxic.

Thanks for reading.

Blessings and much love to all 💐

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: Your life right now ! ❤️

Hello everyone ! Have a great day 🙋🏻‍♀️

Pinterest

Thanks for reading.

Much love and blessings to all 💐