Vagus Nerve: The wellbeing stimulator 🙌

Hello everyone! Have a wonderful day and stay safe 🙋🏻

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Vagus Nerve, is the body’s unique nerve which is by far the most important nerve to be stimulated in today’s time of crisis, threat, anxiety, innumerable stress, pain, tensions. Especially in times of crisis like this Coronavirus Pandemic where people are continuously under the anxiety and fear of falling sick, hospitalization, death.

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Anatomically, this is the 10th cranial nerve which starts in the brain and runs entirely throughout the body till the reproductive organs. Therefore the name ‘Vagus’ comes which means a wanderer which wander through every organ of the body. It is also the longest and most complex nerve. Just to simplify, it runs from the brain and branch as dorsal and ventral branches with numerous sub-branches running through both front and back of our body touching almost every organ.
But, why is this nerve so important when it comes to wellbeing ? The reason is that this particular nerve is the cynosure of Parasympathetic Nervous system, the ‘rest and digest’ stimulation or the relaxation of the body. It is this nerve which helps the body to self regulate and maintain the homeostasis. It is this nerve which maintains the brain-gut communication. The immune system is rejuvenated and work efficiently. There are the body’s recovery and healing.

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The Autonomic nervous system has 2 main areas:
Sympathetic Nervous system: This system is mainly responsible for mobilization, high energy state, vigilant state. So, the heart rate, blood pressure, alertness, breathing rate are increased. In such state, there is no energy left for growth, repair and regeneration.

Parasympathetic Nervous system: The vagus nerve is mainly responsible for this system. This is the ‘rest and digest’ state where the metabolism is optimized, heart rate lowers, breathing slows down, blood pressure lowers and the body is relaxed. There is a restoration of growth. repair and the immune system is regulated to it’s highest potential. The body is in recovery and the healing state from any damage that it went through.

Ideally, there is a balance of harmony between the sympathetic and parasympathetic nervous system. Whenever, there is an alert state, a threat, there is an automatic switch-on of the sympathetic system. Once, the threat is gone, there is a switch-off of the sympathetic and parasympathetic system takes the centre-stage. But in today’s time, we, people are so caught up with the day to day stress, anxiety, fear, that throughout the day, the sympathetic system remains in action. There is hardly the switch off. As a result, there is less potential for growth, repair, regeneration, rejuvenation of the body. The immune system is compromised and we become susceptible to disease. Most of the time, or even during an entire lifetime, we remain stuck in the high tone state which is not good for the body at all. We, end up, suffering from various chronic conditions and diseases. Therefore, it’s high time that we realise this default habit in our system and start taking measures to activate the Vagus Nerve (parasympathetic) tone daily for our overall wellbeing.

There are various ways by which the Vagus Nerve get stimulated to maintain the calm relaxed state:

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1.Social connection: The ventral vagus branch is mainly stimulated by social connection and engagement. By keeping ourselves connected to loved ones, people around with positive emotions like love, gratitude, joy, empathy and compassion, there is the self-regulation of the body-mind connection and the homeostasis is maintained.

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2.Deep breathing: Baroreceptors present in the heart and upper body around the neck get stimulated by slow deep breathing. Therefore, regulating the breath with slow deep cycles of breaths can instantly stimulate the vagus and lowers the heart rate and blood pressure bringing the vitals to a relaxed state. There are different breathing exercises like the Pranayama in yoga, Win Hoff method and other helpful breathing techniques.If you want to learn more about diaphargmatic breathing, you can listen and understand from audio CD of Dr Andrew Weil

3.Meditation: Meditation and deep relaxation can naturally put our body in the parasympathetic tone. Chanting or humming words, mantras can directly stimulate the Vagus nerve. The singing and chanting in the chorus (like the choir in Church), can increase the heart variability rate and naturally causes relaxation waves in the body. Prayers are highly effective in increasing heart variability rate and maintaining calmness.

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4. Cold exposure: Exposing the body to cold like cold water shower, splashing cold water in the face, drinking ice cold water, sudden cold exposure can naturally stimulate the Vagus Nerve.
5.Message: Having messages like a foot, hand, neck messages along the carotid arteries can naturally stimulate the Vagus Nerve. It also lowers heart and blood pressure.
6.Gargling: This is a simple technique where the muscles of the pallet are stimulated by gargling which inturn stimulates Vagus nerve instantly.

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7.Exercises: Usually mild low-intensity exercises like stretching, Yoga, Tai Chi stimulate and improves the brain-gut axis and helps in relaxation. High intense training should always be done in short intervals followed by relaxation so that the body learns to fluctuate from sympathetic to parasympathetic tone in a quick recovery state.

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8. Food rich in omega 3 fatty acids and probiotics, fermented food can naturally stimulate the gut which in turn stimulate the gut-brain axis.

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9. Music: Relaxation and listening to the music of your choice can naturally increase the heart variability rate, gives your pleasure, joy which enhances immunity and stimulate the Vagus Nerve.
10. Intermittent Fasting: Intermittent fasting provide the much-needed break, the rest to the digestive process. The metabolism slows down and improves the vagus nerve activity.

Thanks for reading.

Blessings and much love to all 💐

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Blogger Recognition Award 🤗

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Hello everyone ! Have a wonderful day and stay safe 🙋🏻

I have been nominated for Blogger Recognition Award by Anushka of https://4anushka22.wordpress.com. I am very thankful to her for the nomination. Though this is not a real award, it is still an acknowlegment by your fellow bloggers which means a lot to me.

Anushka’s https://4anushka22.wordpress.com is a beautiful blog which expresses her thought process of this life journey. Friends, if you have not visited yet, do visit her interesting blog.

Regarding this award : What are the award’s rules?
1. Thank the blogger(s) who nominated you and provide a link to their blog.
2. Write a post to show your award.
3. Give a brief story of how your blog started.
4. Give two pieces of advice to new bloggers.
5. Select up to fifteen bloggers you want to give this award to.
6. Comment (or pingback) on each blog to let them know that you’ve nominated them and provide a link to the post you’ve created.

How did I start blogging?

I am a doctor, a health professional who worked in various health-related sectors for a long time. I was always keen on wanting to do something on my own. I started writing medical and health-related articles and publish them on random sites on the internet. When I started getting views and comments, I felt that I should follow my passion more sincerely. Then, when I started my blog and took writing more seriously.

Advice to new bloggers

I think ‘patience’ is the keyword. You need to have patience. Any skill, be in writing/blogging need much time to develop, grow and polishing which happens only after a course of time.

Success and failure are both temporary. If you love writing or love your passion, it’s the courage to continue that matters. Therefore, encourage yourself and encourage others to continue their journeys by supporting your fellow bloggers.

I, admire and respect all my fellow bloggers, not just those who follow my blog but also those who do not. I learn everyday something or the other by reading their posts. So, whoever read this post, please regard yourself as a nomination and feel free to do the award.

Thanks for reading.

Blessings and much love 💐

 

 

 

 

 

 

 

Selenium : An amazing mineral 😇

Hello everyone 🤗 Have a wonderful day and stay safe 🙋🏻

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Today, I am going to write about an amazing mineral called Selenium. This mineral is present as a trace mineral in the body’s skeletal muscles. It is an essential mineral which acts as a coenzyme to some almost 25 proteins in the body. Its main function is that it is a powerful antioxidant, protects our body from the damage of oxidative stress caused by free radicals, helps in maintaining a healthy immune system, also improves our cognitive functions. The ideal dose of Selenium as a daily intake is 55 mcg. The therapeutic dose is usually recommended as 200 mcg. A person can tolerate safely up to 400 mcg of selenium daily but beyond that, there are chances of selenium toxicity. Researches have shown that there are 2 forms of Selenium: Organic as selenomethionine and inorganic as selenite or selenate. So, the sources of selenium can be both dietary and supplementation.

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 8 amazing benefits of Selenium are :

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Glutathione structure

1.The most powerful benefit is that selenium is involved in the synthesis of glutathione which is a powerful antioxidant and protects the body from oxidative stress caused by free radicals, heavy metals, harmful chemicals, or too much sugar causing damage to the nerve, muscle cells in the body. This is why selenium is very useful for people with chronic conditions like Diabetes, heart issues, peripheral neuropathy. It also helps in reducing the complications of such chronic conditions. It protects the brain and nervous system.

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 2.Another important benefit of selenium is that it helps in the proper functioning of the thyroid gland and the synthesis of the thyroid hormones. Therefore, a person with Hashimoto’s thyroiditis, an autoimmune thyroid diseases where the production of thyroid hormones become low, selenium is of great help. It also helps in reducing significantly the thyroid peroxidase antibodies. This is why, selenium is recommended as therapeutic supplement in such conditions. 

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3.Selenium has a high impact on our immune system. It helps in the increase production of activated T cells and natural killer cells making the immune system strong and reduces the susceptibility to viral infections, diseases and tumours. It also reduces inflammation in the body.

4. It helps to protect us from the damage of mercury. Consuming fishes and shellfish, we are exposed to Methylmercury, an organic form of mercury which isn’t good for the body at all. It may have a toxic effect on the nervous system, kidney, lungs, skin and in eyes. Selenium which is also present in fishes counteract with the mercury and make it inactive thereby protecting the body from the toxicity.

5. Anti Cancer effect: Since it reduces the oxidative stress in the body , therby reducing the damage to DNA Mitochrondria. This effect can counteract the carcinogens of harmful chemicals and toxins that enters the body through various sources.

6. Liver disease: Selenium helps to prevent or rather helps in reducing liver damage caused like alcohol use, obesity and liver scarring called Cirrhosis.

7. Prostate : It helps to reduce certain condition of prostate like Benign Prostatic Hypertrophy.

8. Arsenic: It helps to reduce the effect of Arsenic Poisoning.

Though selenium has some amazing benefits, it is wise to take the appropriate amount daily. Just as the deficiency can cause certain problems in the body, the excess quantity can cause certain toxicity.

Deficiency of Selenium:
Compromised immune system causing us more susceptible to disease.
Cognitive problems like difficulty in thinking and concentrating.
Infertility.
Hair loss
Weight gain.

Some effects of Selenium toxicity :
Skin rashes
Nervous system abnormalities.
Fatigue
Diarrhoea.

Finally, the dietary sources of Selenium:

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Brazil nuts: Though brazil nuts are highest in selenium concentration. They have another substance called Phytic acid which makes the selenium difficult to absorb in the body. So, brazil nuts should be soaked overnight so that the layer of Phytic acid is removed and the selenium can be absorbed properly.

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Grains, bread.

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Fishes like tuna, salmon, sardines, halibut.
Poultry.
Eggs.

Thanks for reading.

Blessings and much love to all 💐

Post : Truth and fiction – Coronavirus 🦠

Hello everyone 🙋🏻‍♀️. Stay home and stay protected 🙏

It’s the correct knowledge and information that is going to guide us during this Catastrophic situation. So, I would like to share this Gregg Braden’s video which has some valuable information. Though, this is a quite long video, but it is worth watching.

Courtesy: Greggbraden.com

Check out this link to overcome fear and stress : https://www.heartmath.com

Thanks for watching.

Blessings and much love 💐

Post :Sunshine blogger award 4th 🙌

Hello wonderful people ! Have a great day 🙋🏻

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During these troubled times, with news coming around of Corona Virus outbreak from all around the world, everyone seems to be in a panicky state. But yes with precautions, friends, don’t forget to appreciate and enjoy this beautiful journey called life. Because difficult times do not last long and hopefully, this will pass too. Our prayers and well wishing for those who have been affected.

My post is to announce that I have been nominated 4th time for Sun Sunshine Blogger award by Ceridwensilverhart of https://illuminatingthefoolsmirror.wordpress.com/author/ceridwensilverhart/. I am very thankful and grateful to her for the nomination. She owns a beautiful blog that features on various subjects on literature, traditional folklore and Mythology. I find her blog posts very interesting to read. Friends do go through her blog if you like reading these interesting kinds of stuff. Now, for the award…

The Rules

Thank the person who nominated you and provide a link back to their blog so others can find them.
Answer the 11 questions asked by the blogger who nominated you.
Nominate 11 other bloggers and ask them 11 new questions.
Notify the nominees about it by commenting on one of their blog posts.
List the rules and display a Sunshine Blogger Award logo on your post and/or your blog site.

The questions:

1. If you get all the items on your to-do list crossed off, what do you do?

This happens rarely with me. But yes, when it does, I would like to spend the time watching a movie, a comedy preferably. Mrs Doubtfire, Little Miss Sunshine are some of my favourites. Otherwise, I might end up strolling in a park or shopping as I love doing it.
2. What is a food or drink that you really enjoy but you know it’s not good for you?


Hot chocolate and Cheesecake.
3. Do you prefer to talk things out or silently mull?
I would always talk things out when it comes with my closed ones like my husband, my mom or with my son. With others, if it is hurting, I prefer to remain in silence.


4. How often do you look at the stars?
Yes, very often when they are there. I simply love Nature at any time, any day.
5. Given the choice, would you rather travel by car, by public transportation, or on foot?
Depends on the distance. If it is nearby, I would prefer going on foot. Otherwise, I would travel by car.
6. Where do you go barefoot?


I go barefoot to my place of worship. I am a Hindu by faith. I also love walking barefoot on the green grass if possible.
7. Would you feel more nervous walking alone at night down a city street or a country path?
I would be nervous about going alone on a lonely night, down a country path than walking in a city street where there are people around.
8. What device would you have a hard time living without?


I would be upset about living without my iPhone. But, if at all necessary, I can manage without it also.
9. How often do you read translated books or watch subtitled film?
I somehow, don’t enjoy reading translated books or watching movies with subtitles. I feel,that I miss the originality of the text or content.
10. What is one thing that surprised you about blogging?
That with blogging, you become more expressive, more empathetic and a better writer.
11. If you could pick a legacy to leave behind, what would it be?


More than anything else, I want to be remembered by my near and dear ones as a kind, loving person.

Now for nominations: I love and have great regards to all my fellow bloggers and those who follow my blog. So, I feel it is unfair to nominate some and leave the rest. Instead, I would prefer to nominating all of them. So, whoever like to take this award, feel free to do so. You can answer the same questions to those that I have answered.

Thanks for reading.

Blessings and much love to all 💐

Post : Healing Nature 💚

Hello everyone ! Have a wonderful day 🙋🏻

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Amidst Nature, there is always stillness, calmness, the kind of peace which reaches the deeper insight, the soul connection. Enough researches have been established which goes to show that you and I are genetically programmed to find nature scenes, trees, rivers, water, plants, flowers, birds chirping to be naturally engrossing. That is the reason, Nature has a great impact on both physical and mental wellbeing.

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When we are experiencing Nature, with our senses like seeing, hearing, touching, not just it charges our mood but also has an impact on all the systems of our body like the nervous, endocrine and immune system.
Therefore, the different ways by which Nature can have an impact on our physical and mental wellbeing are:

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Nature reverses: In an unpleasant environment in our day to day life, we build up stress, negative emotions like anger, fear, stress which elevates the stress hormones like cortisol, increases the heart rate, elevates the blood pressure. So, when the body is in fight or flight response, all our muscles become tensed up, the body goes in a defensive mood. Then, there is no energy left for growth and regeneration and the immune system gets suppressed. Therefore, we become vulnerable to disease. Spending time in Nature every day, heals this body’s unpleasant state, lowers the stress hormones level and bring out the calmness in us. The body’s heart rate, blood pressure get stabilised and the immune system starts working normally. Nature reverses our body back to the parasympathetic mood which is relaxation.

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Nature Relieves: Physician Robert Ulrich conducted a study, quite sometime back showed that patients who view Nature scenes, trees can get pain tolerated better, heals faster and leaves the hospital earlier. Similar results are also found by some very recent studies conducted on patients who viewed Nature scenes from hospital rooms.

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Mental Wellbeing: Studies carried out in Mind, has shown that majority of the people who were depressed, stressed out after spending time amid Nature, have dramatically improved their mood, became more calm and balanced. Even children with ADHD, have improved their attention time after spending time with Nature. Human finds Nature very engrossing and interesting, therefore, spending time in Nature also improves the power of concentration and focus.

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Connection: Spending too much time in front of computer, TV screen make us Nature deprived. Not only it increases the stress level but also lack of physical activity can cause a rise in mortality rate due to various chronic illnesses. According to Human-Environment Lab research, the people who have more trees, plants and green spaces around their buildings made a better connection with fellow beings, more unity, helping and supporting each other. Nature evolves the spirit of connection and empathy in human.

Thanks for reading.

Blessings and much love to all 💐

Post : 7 immune boosting ways of Human, as holobiont: The secret world 🙌

Hello everyone ! Have a wonderful week 🙋🏻

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The term “holobiont” literally means the host living along with other species of bionts as a single entity, in other words, the interaction of the host with the microbiome. Since the evolution of living species including the human being, there has been a continuous evolution of this co-dependency of the host and microbiome interaction. It has become an integral part of our biology. The human as a holobiont not only restrict its function as the body’s natural defence mechanism called the immune system but also maintain the physiological processes like the energy metabolism, blood pressure control, glucose haemostasis, clotting risk factors and also adiposity. It can even influence our everyday habits and behaviour.

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(Pic courtesy: digitallylearn.com)

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Microbiome (pic; Europa)

The human microbiome intimate interaction normally maintains stable homeostasis which gives us stable health and wellbeing. Researches have increasingly recognized the human gut microbiota as the key area which mainly is responsible for this homeostasis and plays a decisive role in our overall health. But when there is any kind of disruption which crosses the resilient limits of the equilibrium or the homeostasis, the body goes into an alternative state of susceptibility, a pre-disease state which can lead to the development of chronic or inflammatory conditions.

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Pic courtesy: mBio -ASM

Another interesting fact is that since the time of evolution, there has been a continuous co-evolution of the interdependency of both the host and the microbiome. The microbiome has been transferred through the generations of humans, the ancestral lineage. In the natural state, there has been a series of mutation on the microbiome phenotypes in their adaptation to the continuous changes of the human habitat. There has been a constant change in the environmental conditions, dietary changes, behaviours, lifestyle changes which directly affect the interaction and adaptation of the microbiome colonies. Initially, the adaptations were quite smooth, and the mutations were usually beneficial for both the host (human) as well as the microbiome. But as the time passed by, due to the various environmental changes like in diet, sunlight, pollution, toxins, cosmetics, sedentary lifestyle, inculcating harmful habits, have lead to certain harmful mutations on the microbiota daily which not only disrupt the normal homeostasis but can lead to many chronic inflammatory conditions like obesity, diabetes, inflammatory bowel conditions, drug-resistant infections and a wide range of diseases including cancers.

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Therefore, we, as human and as a holobiont need to take utmost measures to maintain this symbiotic relationship between us and the microbiome flora especially the gut microbiota. The better is the natural homeostasis, the equilibrium, the more is our stronger defence system and the better immune response of our body and lesser is the susceptibility to any diseases, chronic inflammation and infection including this present scare of a novel virus, Coronavirus.
Few simple measures that we can take on a day to day basis to maintain this normal homeostasis of the microbiota are :

1.Healthy nutrition.
2.The sleep of at least 8 hours a day.
3.Body movements like exercise, yoga, aerobics
4.Deep breathing exercises to calm down stress. (stress aggravates inflammation)
5.Meditation is important because it has immense benefits on both the mind and the body’s homeostasis.
6.Supplements from natural sources like aloe vera, turmeric (Curcumin), ginger, garlic, multivitamins so on.
7.Maintaining bodily hygiene.

Thanks for reading.

Take care. Blessings and much love to all 💐