Mental Well-Being

Does stress cause grey hair?

soh 3

Have you ever looked at photos of a president? Any president?

 

At the beginning and the end of their terms, have you noticed something common in all of them? — They have gone grey, haven’t they?


Part of this could be due to ageing. But could it also be due to stress? Are the two related? Let’s find out!

main-qimg-d18dae6f80da46c0921e4fd4b12e7bf3

What causes grey hair?

 

As hair grows, a group of cells called melanocytes creates melanin that comes in two colors — dark brown or black (eumelanin), and yellow or red (pheomelanin) — and combines to create our hair colors.

If melanin does not get delivered to your hair, it triggers the growth of grey hair.

 

Does stress also cause grey hair?

Greying of hair normally happens due to ageing. The rate of this progression is largely influenced by genetics and inheritance.

 

However, another major cause for the onset of grey hair is due to stress. Stress hormones can impact melanocytes and as a result melanin will not deliver pigment to your hair. Stress is likely to cause hair fall and hair damage as well. Any stressful event in the body is perceived as a burden that includes physical, mental and emotional stress. Anything that interrupts your well-being or causes mental and emotional stress can cause non-pigmentation of your hair shaft.

 

In addition, a recent study has found that a lack of Vitamin B and the presence of grey hair is correlated. Lack of Vitamin B can be influenced by stress.

 

How can you prevent the premature growth of grey hair?

 

  • Stop stressing, start living
  • Oil your hair frequently
  • Follow a healthy balanced diet
  • Quit harsh shampoos
  • Check your thyroid levels

 

Try these tips to control the premature growth of grey hair and let us know if they worked for you. If you have any tips that you have used to fight grey hair, let us know by commenting below!

 

References:

http://www.dailymail.co.uk/health/article-5688021/Stress-really-DOES-turn-hair-grey.html

https://www.stylecraze.com/articles/what-leads-to-premature-greying-of-hair-and-how-to-prevent-it/#gref

How can optimism make a difference in your life?

soh 3

People who firmly believe that great things will happen, and have an optimistic outlook lead a healthier life. Studies show that optimism can reduce risk of health issues such as heart stroke, respiratory disease, depression and cancer.

 

In order to stay optimistic, we advise you to exercise more, follow healthier diets and have good quality sleep.

 

Why should you be optimistic?

 

A study was conducted in which the scientists studied 70,000 women who took part in a long-term health study. It was observed that the risk of developing any disease was as less as 30% among the most optimistic women compared to the women who were least optimistic.

Beautiful Girl jumping with balloons on the beach

The study found that for the most optimistic women, the risk of developing the following conditions was reduced:

  1. Cancer – 16% lower
  2. Heart disease, stroke or respiratory disease – almost 40% lower
  3. Infections – 52% lower

 

How can you feel more optimistic?

When you feel healthy and energetic, you will naturally feel more optimistic. When you choose to live a healthy lifestyle, you may open up your heart, mind and life to change and create more energy for important relationships and professional satisfaction.

Write down goals specific to your career, friendships and other areas of life where you can generate a more optimistic outlook for a healthier future. You can also make it a habit to write down acts of kindness you have performed, and thinks you feel grateful for.

park-happy-girl-yellow-blossoms_1301-3316

 

References:

 https://www.webmd.com/balance/news/20161207/optimism-may-propel-women-to-a-longer-life#2

http://www.aichc.org/optimism-may-propel-women-to-a-longer-life/

 

How friendships enrich your life and improve your health

soh 3

Aristotle had said “In poverty and other misfortunes of life, true friends are a sure refuge.”

 

Good friends are great for your health. They are your support system – they are there for you during hard times, and they are there for you to celebrate the good times. For most of us, our friends are the key to happiness.

 

Let’s celebrate all our friends and remind them how much they mean to us!

 

Here are five reasons to celebrate your friends:

 

Friends teach you vital life skills

Friends make you happier, help you get to know yourself better, and motivate and inspire you to reach your goals.

 

Childhood friendships start your learning process

Childhood friendships play an important role in our developmental process. A good friend can help teach you important life skills including trust, loyalty, and caring.

group-of-kids-friends-arm-around-sitting-together_1150-3905

 

We turn to friends when we are stressed

Isn’t this true for most of us? We turn to friends to seek out social support – especially when we are troubled, worried or stressed.

group-of-happy-friends-taking-selfie-on-cellphone_23-2147859575

 

Our friends help us feel optimistic

Friends provide daily social support which is a key factor in feeling optimistic. Optimism, in turn, increases our satisfaction with life and lowers risk of depression.

two-girls-stand-side-by-side-and-smile-while-they-drink-milkshake-and-a-cocktail_8353-5598

Friendships improve our health

For most of us, our friends are our support system. If we are feeling anxious or upset, their social support can help ward off depression. For people who are generally lonely, it is quite possible that they develop a higher blood pressure and other risk factors for heart disease. They’re more likely to “give up” or “quit trying” to deal with a stressor.

 

The baseline is that friends make us happier. You need them and they need you.  It doesn’t take much time to cultivate these bonds, but it does take some effort.  Your effort will clearly pay off in helping you lead a more fulfilling life.

 

 

References-

https://www.psychologytoday.com/us/blog/fulfillment-any-age/201303/fifteen-reasons-we-need-friends

 

What is sleep hygiene and why is it important?

soh 3

Sleep hygiene is a combination of different practices and habits which are important to be able to get a good night’s sleep, and ensure full daytime alertness. Good sleep hygiene can improve the quality and quantity of sleep you get.

 

Sleep hygiene takes into account what you do during the day and the night, how much exercise you get, how organized you are, how you manage stress and what you put into your body.

employee-sleeping-in-office_23-2147717288

Recommended sleep

Experts from the National Sleep Foundation have recommended sleep ranges for all age groups:

 

  • Newborns (0-3 months): 14-17 hours each day
  • Infants (4-11 months): 12-15 hours
  • Toddlers (1-2 years): 11-14 hours
  • Preschoolers (3-5): 10-13 hours
  • School age children (6-13): 9-11 hours
  • Teenagers (14-17): 8-10 hours
  • Younger adults (18-25): 7-9 hours
  • Adults (26-64): 7-9 hours
  • Older adults (65+): 7-8 hours

              

Why is a good sleep hygiene important?

Research has indicated that lack of sleep can result in increased blood pressure, high heart rates and increased risk of diabetes. In addition, inadequate sleep has been linked with increased anxiety, panic attacks, low mood and depression too.

field-sleep-lazy-indoors-morning-napping_1418-21

How do you develop good sleep hygiene?

Here’s our guide to what you can do to improve your sleep hygiene:

 

  • Take naps during the daytime
  • Cut caffeine out of your diet
  • Keep yourself active
  • Get your daily dose of daylight
  • Practice meditation
  • Have a regular sleep routine

 

What to do if you can’t sleep

If you remain awake for more than 10-15 minutes, try something different. Get out of bed, get comfortable, and try to relax. If you want to, you can listen to some calming music or quietly read a book. Avoid using electrical devices before going to sleep; they’ll make your brain think it’s time to wake up, and can make it much more difficult to get back to sleep.

So start improving your sleep hygiene today. Making the change now can help you in the long run to be more energetic, mentally aware, and stress-free.

References:

https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-we-really-need-0
https://www.healthambition.com/sleep-hygiene/#more-11078

 

EFT: How Tapping & Emotional Freedom Technique Work

soh 3

All of us do need to find ways to stay more calm and collected. We try to do our best, but most of the time we need that extra something to help us get through the day. No, we’re not talking about coffee or wine. We’re talking about using the Emotional Freedom Technique — commonly known as EFT or “tapping” — to manage stress, anxiety, and more importantly, toddler meltdowns!

 

What is EFT? (Emotional Freedom Technique)

 

EFT is a simple, effective technique for managing stress that is natural, totally free, and always available. It is a self-administered, acupressure technique that involves tapping acupressure points on your body with your fingertips, while engaging in self-talk (often out loud). In this way you coach yourself through strong emotions when overwhelmed or stressed and send a signal to your body to calm down.

male-masseur-massaging-a-woman-s-feet_13339-270865

 

When to use it?

 

  • Anxiety
  • Depression
  • Headaches
  • Acute or chronic pain
  • Increased feeling
  • Athletic pain
  • Stress
  • Food cravings
  • ADHDclose-up-of-a-stressed-young-woman-in-coffee-shop_23-2147837521

 

Find your EFT tapping points!

Pressure points on the body to tap are:

  • Top of the head
  • Inside point of the eyebrows
  • Side of the head (on the bone under the outside of the eye)
  • Under the eyes/ cheekbones
  • Between the nose and the upper lip
  • On the chin
  • On the collarbone
  • Under the arm (below the armpit)
  • On the inside of both wrists

reflexology-hand-massage_35666-303

Stress is often caused by multiple factors, and it’s easy to let it overtake you completely. Next time, take control of your stress with EFT, and let us know if it worked for you. We would love to hear your thoughts!

 

References:

https://www.emofree.com/eft-tutorial/tapping-basics/what-is-eft.html

 

4 lifestyle factors that promote good health in daily life

soh 3

These days, maintaining a healthy lifestyle can seem difficult among so many activities during the day. We work hard, eat what we can where we can and there is no time to rest, but maintaining a life in balance means organizing your schedules to incorporate these 4 lifestyle factors that promote good health and make you feel full and happy.

Active Lifestyle

A sedentary lifestyle is one of the great evils of our times. In order to maintain a  healthy lifestyle, you should include regular physical activity and exercises in your routine. On the other hand, it also has psychological benefits and improves the quality of life.

young-woman-practicing-yoga-postures-outdoors_1150-377

 

 Eating Regular Well-balanced Meals, Including Breakfast

A healthy balanced diet can keep you energetic throughout, lower your risks for the leading killer diseases such as heart disease, hypertension, diabetes, and cancers and also help you maintain a normal weight.

good-breakfast-to-start-the-day-with-energy_1088-395

Consuming Alcohol in moderation or Not At All

Moderate alcohol consumption can still lead to lower risk of heart diseases but if alcohol is consumed in high levels, it leads to health and behavioral problems, including an increased risk for high blood pressure, stroke, heart disease, some cancers, accidents or violence.

Getting Adequate Amounts Of Sleep

Getting a regular amount of sleep is important to give your body a chance to restore and regenerate. Sleeping can help regenerate old cells and repair cell damage. Sleeping less than seven hours a night has been shown to have negative effects throughout your body.

young-man-sleeping-in-his-bed_1169-149 (1)

References-

http://www.thehealthfullifestyle.com/10-lifestyle-factors-that-promote-good-health-daily-life/

Mood Disorders: How to Recognize and Treat Them

soh 3

If your emotions and moods seem out of your control over a long period of time, you may have a mood disorder. There are several different types, and all of them can be treated. Knowing the different signs of mood disorders can help you —or someone you know — get the treatment

 

What is a mood disorder?

Moods are universal. Most of us have them. But mood disorders can be hard to spot, which is why we give you three tell-tales signs to identify mood disorders.

  • Intense Mood Swings
  • Gradual onset (over several weeks or months, not hours or days)
  • Nothing you tried ‘ to snap yourself out of it’ helped.angry-businessman-with-hands-in-his-hair_53419-1261

 

What are the symptoms?

Persistent sadness is a common and a recognizable symptom. Other symptoms include excessive irritability, weight gain or weight loss, disrupted sleep and very low energy.

close-up-female-hand-reaching-for-glass-of-water_23-2147828334

 

Is there a cure to mood disorders?

There could be numerous causes of depression and most cases respond well to medication. But remember that medication is never the only way. When people get depressed, they start to think differently – this is where therapy comes in, in particular cognitive behavioural therapy helps patients recognize distorted thinking patterns and tries to get them like how they were before.

female-doctor-and-her-patient-shaking-hands-in-the-consultation_1301-7780

 

Don’t be afraid to admit if you are struggling with a mood disorder and remember that you not alone. Don’t fear being misunderstood, judged or think that you’ll receive backlash from friends and family.

 

Call a friend or loved one and admit it today. Although there is momentary discomfort, you will experience freedom in admitting your struggle with depression.

 

References-

https://themighty.com/2016/08/why-you-are-afraid-to-admit-you-have-depression/

Random acts of kindness that boost self esteem!

soh 3 (94)

 

Yes, random acts of kindness can boost your self-esteem. Make it a habit to do at least one kind deed every day – however small it may be – so that you can reflect at the end of the day and feel content that you made somebody’s day a little better.

#SliceOfHealth lists some random acts of kindness that you can try out.

 

1.Compliment Someone

 

Saying nice things to people, complimenting them can really brighten up their day.There is an added bonus to complimenting someone- it makes you feel good to say something nice to someone. It could be to anybody: your family or friends, your partner, a colleague, an acquaintance, or a complete stranger; it doesn’t matter who it is.. You could compliment a person on what they are wearing, their new haircut, your favorite qualities about them, and so on.

How-to-Compliment-a-Girl-and-Make-Her-Blush

2. Buy a thoughtful gift for someone you care about:

You don’t have to wait for a special occasion to show someone that they immensely matter to you. Think about that person’s likes, interests, hobbies, and passions, and if you randomly think of something or see something you know they would like or need,surprise them with a gift!

woman-thanking-daughter-for-gift_23-2147784491 (1)

 

3. Offer help in any way you can.

Don’t all of us struggle in all different kind of ways? But a lot of the time we tell ourselves it’s none of our business and keep our heads down. And that just doesn’t seem right. If someone is struggling with heavy bags, you could help carry them. If someone looks lost, ask if they need directions. Talk to an elderly people if they seem lonely because unfortunately, we tend to ignore those the most who suffer the most.

group-human-pile-tone-white_1150-1685

 

Thoughtful acts make you a thoughtful person, and it’s a great way to help you feel better about yourself. Plan to do one kind act everyday, for the sake of others and for your own sake.

 

5 non-confrontational ways to convey your emotional needs

soh 3 (90)

There is nothing wrong with having needs and wanting to have them met. Be it emotional, physical, or mental, everyone deserves to be with a partner who understands their needs. Reluctance to discuss these needs puts strain on a relationship and can cause permanent damage.  

The simple trick is to talk. Communicate your feelings and pave the way for a healthy relationship. Here are five non–confrontational methods that will help you get your emotional desires met.

1.If you want to bring a change in your partners behaviour, get good at making observations. Be prepared to discuss your thoughts as openly as possible with your partner with all the kindness you can muster.  

smiling-couple-drinking-coffee-and-looking-at-each-other_1098-413

2. Ask yourself what you need. Do you want a change? Do you want to be understood better? Whatever your need is, asking for it directly will greatly improve your chances of getting it. If your partner doesn’t know what you need or if you expect him or her to read your mind no changes can happen.

3. Tell your partner what you want, not what you don’t want. Be honest, be clear and be kind. By letting your partner know exactly what you want it will make his or her job much easier.

couple-traveler-playing-guitar-and-watching-sunset-near-the-lake_45381-4

4. Greatly value the contribution your partner has made to your life. If someone feels valued he or she will do the best they can to keep you happy. Reminding your mate that you know your life is better because he or she is in it is very encouraging and very loving.

5. Balance is key to maintaining an emotionally fit relationship. Even though things may not be exactly as you would like them, feeling that life with your mate is balanced will help you to maintain a loving environment.

happy-couple-posing-with-paper-heart_23-2147744418

It can be a hard thing to find balance in relationships but it is one of the most important acts we can strive for to make it work. Hope these tips will heal your love life and make your relationship feel magical.

References-

https://www.mindbodygreen.com/0-22939/how-to-deal-when-someone-isnt-meeting-your-needs.html

 

 

Is your ‘Me Time’ really healthy?

soh 3 (85)

 

Me time is a very important part of everyone’s life. Its a time to focus on yourself, and take a break to mentally relax and escape the stress of everyday life. Me time can be extremely beneficial to your mental health, and can significantly boost your productivity. However it is important to know the difference between healthy ‘me time’ and indicators of depression.  

 

Though isolation can contribute to your happiness and health, it can also be dangerous for people suffering from mental illness. Isolation often encourages cyclical thoughts, and can keep us from recognizing love in our lives.

young-woman-relax-on-bed-and-enjoying-mountain-view_1423-235

 

So how does one tell the difference?

 

Sometimes people use time to themselves as an excuse to avoid situations and keep from facing their problems upfront. Though it is important to approach your problems with a steady head, you should always make sure that they are addressed and not avoided.

 

Sometimes people say they prefer to be alone, as they feel their presence is a burden on their friends and family, but many times this is not the case. Our emotions can cloud our judgement and cause us to feel this way, but it is important to remember that our loved ones are always there for us.

 

‘Me time’ should be used efficiently. This doesn’t mean that you should meticulously plan out a ‘to-do’ list for this period, but you should ensure that you are focused on what you need at that time. If it is relaxation, then make sure you spend the time doing something that truly relaxes you – whether that is watching a movie, going for a walk or reading a book.

young-pretty-girl-sitting-on-the-bench-keeping-a-book_7502-407

 

So, how do you know you are spending your ‘me time’ the right way? Focus on how you feel afterwards – are you recharged, energized and revitalized, or do you find yourself feeling exhausted? These may be indications that you need to make a shift in the way you are spending your time.

 

There is not a single solution for everybody, so it is up to you to decide what works best for your mental state.

« Older Entries