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Ways to unwind after a long day

Life breezes past without so much as a spot of fresh air to breathe in. There’s always so much to do, and there’s always somewhere to be, something to see, someone to talk to or something to remember. With all this going on, one seldom finds room to indulge in the comforts of life. And yet, it is important to do that – to sit back, relax, and to allow yourself the unconditional pleasures of me-time. Here are some ways to do that.

– Sit back and take a nice, long hot bubble bath with some lavender bath salts for a shot to unwind.

– Take up a hobby and do something you love. Keep it simple and less activity oriented, so that there is nothing demanding on your mind and body.

– Always eat an Iron fortified meal after a particularly long drawn and tiring day, because it will help you energise yourself and regain your strength.

– Make it a point to connect with your friends, whether online, on the phone or in person. Talking to someone is always a good way to relax yourself.
– Do some yoga, or meditate for a bit.
– Take a power nap, but try not to oversleep lest you lose your night’s rest.
– Go for a walk outside – whether you live by the beach or in the heart of the city, find a comfortable spot and keep yourself occupied with a walk.
– Digitally detoxify and unplug yourself from work and if you think it will help, social media.
– Spend some time with your loved ones, or a pet. It helps to stay emotionally buoyed.

– Watch an old movie, or an outright mindless comedy that helps you laugh and stay emotionally charged.

References:
http://www.idiva.com/news-style-beauty/feel-tired-at-the-end-of-a-long-day-change-that-with-these-10-ways-to-rejuvenate/15121679
http://listovative.com/how-to-relax-feel-better-after-long-tiring-day-simple-tips/

Picture Courtesy: thinglink.com

World Leprosy Eradication Day

The World Leprosy Eradication Day or the World Leprosy Day, is celebrated on January 30, or on the Sunday falling closest to this date annually. The day is to promote awareness about the epidemic, and aims to spread awareness to help people who suffer from it. The date was chosen as a mark of respect for the death of the great Indian leader, Mahatma Gandhi, who had a comprehensive knowledge about leprosy and made efforts in helping people suffering from the disease. Brazil, India, Tanzania, Madagascar, Nepal, Angola and Central Africa are some of the main countries who are plagued with leprosy.
Leprosy is an infectious and chronic disease. It affects the nervous system, especially the ones in the peripheral parts of the body like hands, legs, skin and the respiratory tract among other things. It is one of the oldest epidemic diseases of the world caused by the Mycobacterium Leprae. It is a rod shaped acid fast bacillus and the disease is also called the Hansen’s disease. But, it is curable, and is generally treated with Multiple Treatment Drug or MDT.

The drug was made available by WHO for free in the effected parts of the world to eradicate the disease. World Leprosy Day is an effort to spread awareness around the disease, as most people who suffer from it lead lives of pain, and have died out of the lack of treatment and the social banishment that it brought along. The day is observed worldwide to help the millions of people who are infected with the disease as well as prevent the leprosy count from growing more than 10 million. The World Leprosy Day educates the people about the need to properly manage the disease and approaching in an integrated way towards the victims.
Source:
http://www.brainsail.com/whenis/world-leprosy-eradication-day

Eating Mindfully

Mindfulness is slowly becoming an important part of everyone’s lifestyles: whether in meditation and yoga, or in full-fledged lifestyle approaches. One of the more important ways to approach health is to look at mindfulness in eating. Whether it is out of habit or stress, or simply ignorance, we neglect our health through the way in which we eat. We binge, under-eat, eat the wrong food, or just don’t know what to eat, so we eat what’s available. Here are some simple ways to ensure that you eat mindfully!

1. Eat when you are hungry, and don’t eat for the sake of eating.
2.Understand physical hunger. There’s a difference between feelings of boredom or emotional nature, and actual pangs of hunger.
3. Eat till you are full, but not till you are stuffed. Eating should be another exercise in your day, and not the only thing you look forward to.
4. Be conscious of what you eat. Do not eat something simply because it appears attractive 5. taste the food and see that your body will not repel it, to be able to enjoy it well.
6. Avoid allowing yourself to crave food – instead, eat three square meals that are filling and healthy.
7. Never deprive yourself of any food, or over eat anything in particular.
8. Savour every morsel you eat, and enjoy the taste and the experience of eating it.
9. Tune into the taste of your meal, and delight in the texture and taste of every meal you eat.
10. Don’t stuff your face! Eat till your hunger is satiated, and be mindful of the messages that your stomach sends to your mind.
11. Never eat with guilt, anger or hatred, or any other negative emotion. You swallow it with each morsel – so enjoy all that you eat.
12. Be a flexible eater, and don’t lose your calm when it comes to not being able to eat something you like.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Easy-to-follow-tips-to-mindful-eating/articleshow/47677517.cms
http://www.huffingtonpost.com/2013/11/12/mindful-eating-tips_n_3941528.html?ir=India&adsSiteOverride=in

Time to start a ‘New You’

Have you seen a Russian Nesting Doll? It has an outer shell in the shape of the doll: except that it can be twisted open in the centre like a bottle, and then, within, you’ll see another, which houses more within. There is a greater meaning attributed to these dolls – they aren’t just toys for children to play with. The underlying meaning of these toys is that we are all really layers within. We carry baggage, we carry memories of the past, and along with it, the emotional imprints of the bygone.

If one would agree that life is a journey, then it naturally follows that we are travellers. And we owe it to ourselves to travel light. Imagine making a trip on an airlines to your dream destination. Imagine carrying massive bags and bags of things that are unnecessary – but you simply can’t get rid of it – on the journey. Imagine how terrible that might be. You’re left lugging the bags wherever you go, or you wind up being worried about the safety of all your baggage. You owe yourself the freedom of travelling without all that heavy baggage that’s just, simply weighing you down.

To show you, in practical terms, let’s try an exercise. For every painful memory you have stored in your body, take one potato. Put all the potatoes inside a polythene bag and seal it tight. Write the date on which you start this on the polythene bag with a marker. For fifteen days from that date, carry the zip-lock bag everywhere you go: to work, to hang out with friends, to eat out, in public transport, to the gym, even to the toilet. Carry it on your person while awake and place it near your head, beside your pillow, at night. By the tenth day, it will start smelling. But continue, by all means. You will find people around you complaining. Fewer people will tolerate your presence around you. Fewer still will continue associating with you.

This is, in every sense of the term, a metaphorical representation of what your painful memories and baggage does to you. It creates a sense of inner heaviness that manifests in the form of symptoms: depression, anxiety, stress, relationship issues, lack of productivity at work, frugal concentration, and even physical ailments. That’s really only the tip of the iceberg. Imagine living your whole life this way.

Don’t end the year with baggage. Travel light. Be happy. Waltz into 2016 with happiness in your heart. Leave the ‘old you’ behind in 2015 and start the new year as ‘new you’. This is a gift you can give yourself, and believe you us, this is one gift with the longest lasting effects, ever.

An article from SeekSpark

Snacking

The usual rule is that you should not snack in between meals if you want to stay in shape – but a part of getting that right is also to lead an ideal life. When you are busy with lots to do, you need the energy to keep at all your tasks – and that comes only from snacking. BUT, it is important to snack healthy – rather than to augment ill health through snacking. With the festive season around the corner, it is fully possible that one may wind up eating unhealthy stuff. So how do you indulge yourself, while staying healthy? Here are a bunch of healthy options for you to opt for, while snacking around!
– For those with a sweet tooth, Dark Chocolate is a smart snack to have. Since dark chocolate is low on sugar and high on cocoa, it is actually healthy for you because it can keep your stress low by lowering your blood pressure and also help improve your mood.

– Nuts, particularly almonds, walnuts, peanuts, cashews and even pistachio seeds are good snacks to indulge in. Roasted pumpkin seeds and channa dal are also comfortable bites to nibble on. Since they are rich in salts, they keep you de-stressed and help you unwind at night no matter how heavy your workload may be.
– Salad sticks are clever and healthy snacks to keep in tow. Sticks of cucumber, zucchini, carrots, radishes and beetroots are light and do not impinge on your health while they fill your stomach just as well.

– Tofu and Paneer sticks are a wise snacking option. Rich in proteins, the snack will help you boost your recovery while sleeping. It also helps you feel full, although it could be a little heavy on the stomach to process.

– Fruit cubes are also a smart and healthy snacking option. Although most people might argue against eating fruits, light options like watermelons and bananas are a good option.

– Ice cream, but in moderation. Ice cream can be a high calorie snack and is least recommended, but a little bit can fill you up just as well. If you would rather not opt for ice cream of the regular kind, you can have frozen bananas and frozen berries on the go.

– Jasmine and Chamomile Tea is an ideal snack especially for people who have insomnia and are not able to eat, but would rather drink something.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/diet/5-perfect-midnight-snacks/articleshow/47067724.cms
http://www.boldsky.com/health/nutrition/2013/twenty-healthy-midnight-snacks-032867.html
Sources:
http://www.idiva.com/photogallery-ifood/8-easy-energy-boosting-snack-recipes/35777
http://www.health.com/health/gallery/0,,20502284,00.html

Jog for good health!

If the jogging bug hasn’t bitten you yet, then this article is for you. Of the many kinds that there are, cardiovascular exercises are one of the best kinds of exercise that your body needs, both, to keep fit, and to stay in top shape and good health. While for most people, this is achieved through a session at the gym or in the pool, there is a cheaper option that is just as good, if not better – and arguably, has the potential to rank among the best forms of exercise around. Jogging is simple – you need a good pair of shoes, some comfortable clothes and some space on the street or a park.

Jogging everyday will keep you healthy and fit – but it really is your best investment for your health for the following reasons:
1. Jogging is highly efficient as an exercise simply because it burns calories. Adding intensity to your run through slopes and inclines, rough and tough terrains and increased durations can help you stay healthy and lose all those unnecessary and empty calories that your intake may be piling on you.
2. Jogging helps influence weight loss, especially with the right kind of intensity and time duration, and the manner in which your body responds to jogging. It is a good tool to help keep your muscles supple, and when the metabolic rate rises, helps it burn all that excess fat.
3. Jogging helps keep your heart healthy and supple. When you do intense cardiovascular exercises, the heart rate rises. When the heart rate rises, there is an automatic increase in the amount of blood pumped, and this spike in the pumping of blood helps increase the supply of blood to the body’s organs, and helps reduce bad cholesterol, thus keeping the heart healthy.
4. Jogging can also boost your mental health significantly, since it helps keep you buoyed, happier and in good spirits, while also helping you reduce your stress levels and improve poor memory. Studies link regular cardio exercises like jogging to reduce the risk of Alzheimer’s and dementia related illnesses.
5. It is cheap, convenient and easy to do at whim, for all you need in order to run is yourself, a good pair of shoes, some comfortable clothing and some open spaces.
6. Jogging also helps you get rid of toxins in the body, because it breaks your body out into a sweat, that helps release all the toxins from your system.
7. Jogging is good for the skin – all that sweat and toxin in the pores are sent packing, and your skin is free of acne and blemishes.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/How-jogging-helps-you-stay-sharp/articleshow/49968940.cms
http://greatist.com/fitness/30-convincing-reasons-start-jogging-now
http://www.indiatimes.com/health/tips-tricks/6-reasons-why-jogging-is-the-best-workout-for-you-241614.html

Not that sweet, Sugar

Sugar is a delicious ingredient: ask anyone with a sweet tooth and they’ll tell you enough and more about it. However, the white little cube of delight isn’t as simple or straightforward as you once thought it was.

There are a lot of disadvantages to following a diet that has too many helpings of sugar and it has a lot to do with some of sugar’s own inherent properties. Doing away with sugar requires some amount of a commitment on your part. Here are five things you should know about handling sugar in your diet:
1. Avoid denying yourself any sugar: Denying yourself sugar and all things sweet. By denying yourself, you wind up setting your mind in a state of craving, and you may wind up either substituting or binging later on more than necessary. Some amount of sugar is definitely necessary, and depriving yourself may just prove to be counterproductive to your well being.

2. Get enough sleep: Fatigue and a state of tiredness tends to cause the body to use more sugar. To avoid indulging in more sugar, it is probably a better thing to do to sleep on time, and to sleep well, and to sleep enough, at that. That way, you will not wind up relying on adding too much sugar on your system.

3. Get spicy: If you must substitute sugar, use alternative flavouring with spices. Try flavouring food and drinks with vanilla or spices such as nutmeg or cinnamon and cardamom.

4. Try a detox: Going on a detox diet will help your body regulate the amount of blood sugar. This is accomplished by giving you the other nutrients that your body needs – protein and minerals.

5. Take care of nutrient deficiencies: Sometimes, nutrient deficiencies can increase your sweet tooth cravings and force you to indulge in more sugar than necessary. Certain nutrients can improve blood sugar control including chromium, vitamin B3 and magnesium.

If you are looking for good sugar substitutes, some of the more useful kinds would be:

– Agave Nectar is a delightful sweetener, and tastes a lot like honey, but healthier.
– Maple syrup is a great substitute as well, since it contains over 50 antioxidants and sweetens your dishes with as much ease as sugar does.

– Applesauce is a fun sweetener as well. It helps keep your dishes sweet without the added calories.

– Good old honey and jaggery are some of the conventional sugar substitutes that you can use.

References:
http://www.indiatimes.com/health/buzz/indians-are-the-world-s-largest-consumers-of-sugar-and-it-s-slowly-poisoning-us-248039.html
http://timesofindia.indiatimes.com/life-style/health-fitness/health-news/Ways-to-stop-your-sugar-craving/articleshow/45109410.cms
http://greatist.com/health/30-sugar-substitutes-any-and-every-possible-situation
http://www.nerdfitness.com/blog/2013/06/17/everything-you-need-to-know-about-sugar/

Non-Dairy Calcium Rich Foods

We’ve often been led to believe that milk is the sole source of calcium. However, there are plenty of sources of calcium that can enrich your diet perfectly well. It is all the more better to derive calcium from multiple sources, rather than just one – because not only will your body stagnate and imbibe lesser from a repetitive source.

Here are a bunch of useful resources that you can add to your diet, for rich calcium reserves:
1. Roasted sesame seeds have 277 mg of calcium per serving that amounts to an ounce

2. Sprouted soybeans give you 230 mg of calcium for every half a cup serving.

3. Salmon, especially when taken with bones, is rich in calcium. It gives you 212 mg per serving.

4. Tofu, a soy extract, is rich in calcium as well. It can give you 253 mg of calcium per serving.

5. 188 mg of calcium comes from just 2 cups of Kale

6. Almonds offer up about 72 mg of calcium per handful as a serving.

7. White beans offer you 191 mg of calcium per cup.

8. Sardines contain about 321 mg of calcium for every 7 or 8 sardines fillets.

9. Dried Figs are a brilliant source of calcium as well, comprising about 107 mg in just eight whole dried pieces.

10. Bok Choy offers up about 74 mg of calcium for one cup. It is also rich in vitamins A and C.
11. Blackstrap Molasses give you about 172 mg of calcium in just one tablespoon, and is a healthy alternative to sugar.

12. Indulge in some black-eyed peas for calcium. 185 mg in just half a cup, these seeds are an interesting snack.

13. Oranges, the delightful citrus fruit, offers up about 65 mg of calcium for every medium fruit. What’s more, it is rich in Vitamin C, and is a perfectly health snack.

14.Turnip Greens pack in 197 mg calcium for every cup of a cooked serving.

15. Sea weed offers up 126 mg of calcium in one cup of its raw form.

References:
http://www.indiatimes.com/health/healthyliving/6-non-dairy-foods-that-are-rich-sources-of-calcium-248126.html
http://greatist.com/health/18-surprising-dairy-free-sources-calcium

Credits : Pixabay

Iodine

What about Iodine?

Iodine is a very essential component for the functioning of the Thyroid Gland, which plays a role in many aspects of the normal functioning of your body and mind. Salt has been iodized to prevent iodine deficiency and is usually good enough. However if you do not consume salt either on medical advice or due to personal preferences, you can take iodine supplements, which are usually a part of a number of multivitamin pills.

PC: juiceladycherie.com

I have been diagnosed with hypothyroidism? Will iodine supplements work?
Hypothyroidism can be due to various causes. Commonly in hilly areas, iodine deficiency is a cause and can be corrected by iodine supplements. However excess iodine can also cause reduced thyroid functions. So do check with your physician if you need iodine supplements.

What are supplements for?
Dietary supplements, often containing vitamins, are used to ensure that adequate amounts of nutrients are obtained on a daily basis, if optimal amounts of the nutrients cannot be obtained through a varied diet.

So can I take a vitamin supplement every day?

Remember that though vitamins are essential for your wellbeing, taking more than what is essential will not do you any good. A meta-analysis in 2006 suggested that Vitamin A supplements not only provide no tangible health benefits for generally healthy individuals, but may actually worsen your health status. So in general a Vitamin A supplement must be avoided unless specifically prescribed by your doctor.
Are there known issues of supplements?
It is already known that beta-carotene supplements can be harmful in smokers. A few studies seem to indicate that anti oxidant supplements can cause lung cancers in smokers.
What are the side effects of vitamin overdose?
At high enough dosages some vitamins cause side effects such as nausea, diarrhea, and vomiting. However in a study done in 2005, there were 53 ‘major’ disorders reported to be caused by vitamin overdose, many of which were in children under the age of 6.
So should I be taking vitamin supplements regularly or not?
Like most issues, the best person to decide that would be your doctor. Discuss with a wellness physician your diet and lifestyle and your health conditions and let him advice you on supplements. A healthy diet will usually provide all the vitamins that your body needs. If you have specific conditions such as very high oxidative stress it can be detected by some tests based on your lifestyle risk.

PC: steadyhealth.com

What about other supplements?
The side effects and safety profiles vary from supplement to supplement. The other common supplements are protein, calcium and iron supplements. In developing countries, iron deficiency is a very common disorder while lack of calcium is apparent in the post menopausal age group. However there are many causes of such deficiencies and each patient has to be treated by merit and therefore your doctor is the in an ideal position to determine your supplements requirements.

Our collaborator, is preventive care and wellness physician, Dr. Wasim Mohideen. A medical professional with an MBA and Post Graduate training in Allopathy as well as Alternative medicine, he strives to bridge the gap between modern medicine, traditional treatments and healthcare management.

Peaceful Living in 2016

Stay peaceful this coming year. You owe it to yourself to enjoy a delightfully peaceful and happy life. To incorporate peace into your everyday living, do follow these simple things in your everyday life and enjoy the happiness of a life without any strife!

PC:marilynharding.com

1. Celebrate yourself and indulge in giving yourself some time, and perhaps, some attention. If it takes a day at the spa, or some retail therapy, or a good round in the pool or perhaps even a jog, do it. Give yourself the chance to reconnect within, and to forget the myriad pressures that hold you back, so that you can breathe easy.
2. Don’t take on more things when you know you can’t handle it. Part of the problem with feeling stuck is biting off more than you can chew, and being encumbered with the need to prove one’s worth vis-à-vis the deliverance accordingly.
3. De-clutter, de-clutter, de-clutter!
4. Say no if you should. Don’t feel burdened or forced to say yes for whatever reason – remember, you are in charge, and you remain so – so if you feel that you cannot do something, be frank and say so. Remember, it makes more sense for everyone involved to be forthright and candid, rather than to have empty promises and resentment.
5. Start your days on the right note – do something for yourself every morning and set the tone for your day happily. It maybe something as simple as working out or having a cup of tea, or watching nature before the madness of the day unfolds. Whatever it is, give yourself that freedom and time.
6. Make sure to do some physical activity – workout, run, go for a swim, or even dance. The more physically active you get, the better it is for your wellbeing.
7. Always indulge in a hobby – and keep dabbling with variations. The more you’re able to do, the more you indulge in, and the more you gather as a pursuit of passion, the more creative and less stuck you feel in life.
8. Switch off every now and then. It is important to disengage – we are always so connected that there is a tendency to feel a pressure, a sense of jealousy of social happiness and a tendency to compare with others who we think are living it up – but actually may not be!
9. Don’t be negative about yourself and dismiss yourself. You deserve your critique only if it is constructive.
10. Always make it a point to eat healthy and keep yourself hydrated – because your energy levels, your mood and your tendency to indulge in habits are all related.

References :
http://www.idiva.com/news-health/18-habits-that-make-life-more-peaceful/15102310

http://timesofindia.indiatimes.com/life-style/photo-stories/health-fitness/7-simple-ways-to-reduce-stress/photostory/27127886.cms

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