Post : Mind control : How do I get that ?πŸ˜‡πŸ€”

Hello everyone ! Have a great day πŸ™‹πŸ»

Our mind is illusional. Whatever, we think and perceive is our own derived illusion. It’s our biggest friend and at the same time can be our biggest enemy. Therefore, a common quote says ” You may die a hundred deaths without a break in the mental turmoil “ Our mind makes up everything that happens in our life – good or bad, big or small, ugly or beauty, sad or happy, success or failure, it ‘s all within this thing, called mind. So, how do I control this thing ‘mind’ and remain focus on my goal and life purpose?

Understanding the mind, and its content is very important and fundamental. What makes our thought world? How do thoughts are generated? We build up mental impressions through the different inlets of this outer world. The inlets can be :
*Five senses: sight, hear, smell, touch, taste
*Memory: That has been built up over the years of this outside world experience, right from the day we were born.
*Activity: That we perform , habituated and do throughout the day.

We create thought by an idea backed with emotion. Through different inlets, we build up thoughts as our mental contentΒ every day. We generate, perceive, analyse, process and ruminate our entire thought world. So, we keep doing the same mental activity of thinking, analysing, ruminating every day. The thinking pattern doesn’t change. So, does our behaviour and habits. It is uninterrupted, a never-ending process which we may not be even aware.
According to Yoga Psychology ( Yoga Sutras), our thought world mainly depends on mental fluctuation (Vritti) and thoughts (prataya). The mental impulses (vritti) are created through the different inlets like the senses, memory, activity which inturn create mental impressions generating thoughts (prataya). This is the reason, when we are in a positive , vibrant environment, surrounded by positive people, we generate positive, beautiful, creative thoughts. But, when we surround ourselves with negativity, we generate negative thoughts of guilt, anger, pain, hurt, jealousy and so on.

Normally, what happens, when we centred our mind for a particular activity, at the office or home. There are endless distractions. Okay, we try to control the distraction or cut down to some extent, but still mental fluctuations and wondering thoughts continue to distract us. This is because the memory continues to generate unstable thoughts in an unstable mind.
Therefore to manage our mind, we need to control our mental fluctuation and thoughts. The only way to control them is through a concentrated mind. A concentrated mind can be achieved through the power of attention. The power of attention is our very own property (which arises from self) which we can achieve by practising and training our mind. It is a steady power of awareness which is created at our own will. It is the only capability that we can learn to develop for mind control. Whereas, the mental fluctuations (impression) and thoughts are greatly influenced by our outer world, the external distractions. They are not completely within our control.

The different states of mind depending on the power of attention can be defined as
*Ordinary mind: When both the mental fluctuations (vritti) and thoughts (prataya) are unstable. The mind is rather restless distracted, jumping from one thought to another.

*Focused mind: When there is less mental fluctuation (stable vritti) but thoughts are still wobbly (unstable prataya). This is the learning mind.

*Concentrated mind: When both the mental fluctuation (vritti) and thoughts (prataya) are on the same line, stable enough. This is the highest level of attentive mind.

*Meditative mind: When the vritti and prataya are concentrated at the same point, on a similar goal. That is the mind is concentrated at one point say, your attention is entirely on your breath or a point of focus. That is when both mental fluctuation and thought are at the same point. This is the highest level of concentration.

The power of attention is similar to a focused beam of light where all your energies are focused. With this power of attention, you can learn, achieve, complete tasks and attain success in whichever areas of life you want to. That is the reason, we should always learn to perform an activity or task one at a time. So, we give our full power of attention. Handling multiple tasks all at a time can be like a scattered beam where all your energies are distributed. You can be able to do some while some are left undone. Your mind will keep fluctuating and your attention span will be variable and unstable.

So, how do I learn to achieve a concentrated mind with the ultimate power of attention? How do I control my mind, my inner thought world, daily? How do I focus my mind on one activity at a time? How do I take charge of myself? This is a self-learning task, an ongoing process. Two comprehensive ways:

1. To achieve the power of attention, two important things matter the most :
Awareness: Being consciously aware all the time. Feeding our thought world and thought process with positive, constructive and creative thoughts.
Will: Self-training and developing a restrained impulse towards worthy goals, purposeful life.

2.Control of thoughts:
*Exposure to right kind of thoughts: Feeding the mind everyday with right kind of thoughts. Reading good books, being in a positive, good company, surrounded by positive vibrations.
*Right behaviour: Good conduct, right behaviour pattern influence thoughts and emotions. That means reframing our cognitive abilities. Correcting our behaviour patterns as on when required.
*Right lifestyle and habits: Maintaining a regulated lifestyle and habits will greatly influence our mind. You cannot have a stable mind with an unstable lifestyle.
*Purposeful life: Working towards a specific goal, understanding and working towards a meaningful life. Developing a stable mind through meditation and prayers. This cannot be achieved overnight. It is an ongoing, self-learning process. You and I have to keep working on it daily.

Thanks for reading.

Blessings and much love to all πŸ’

References: Science of Focus by Pravrajika Divyanandaprana (Vivekavani)

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Post: Beliefs : Mine and yours ✊

Hello everyone ! Have a wonderful Tuesday πŸ™‹πŸ»

Beliefs are a certain pattern of thinking in our brain that must have been perceived and ingrained in the course of our lifetime. It is a way of making sense and understanding the world around us, the people, behaviour, perceptions, facts, realities. Beliefs can be on our faith, religion, things, people and the world in which we live. Based on our beliefs, we assume something or someone as good or bad, whether something is worthy, acceptable or achievable. The mental representation of our beliefs makes us create our boundaries and limitations concerning every aspect of our life. It is these subconscious mind beliefs which autopilot our day to day life, career path or choices, or the life journey itself.

Since the time of human evolution, certain thinking pattern has been carried out as strategies to learning, simplify things or conceptualized certain experiences, facts or perceived realities. The perceptual beliefs are mainly based on sensory experiences. That is how beliefs keep moving from one generation to another. As the child grows up, his whole personality and belief system start moulding and developing based on his parents, his experiences, environment in school, college and other authoritative figures. Whether true or false, facts or distorted, the person already grows up with a set of a belief system which helps him undertake his life journey. Since our beliefs are rooted deeply in our subconscious mind, our mind will constantly look out ways and means to prove them right. This is what the subconscious programming does. Every action, behaviour, habit, the emotion of our’s are all based on our belief system.

Beliefs are not necessarily based on truth. They can be based on distorted facts or can be misconstrued or can be simply mistaken beliefs. They can be negative or self-limiting beliefs. Many of our beliefs are based on observations, what we think, hear or see the physical world around us. So, as we start learning more and more, a wider understanding of this world, opened up to a great sea of knowledge and Science, we realise that some of the beliefs which we have been carrying, holds no truth in them. They are just false beliefs. But in spite of knowing clear information about the fact, we still hold onto such beliefs, unable to change them. They are so much ingrained in us and are difficult to change.

Certain examples of common disempowering beliefs, some of us may have like
I am not good enough.
I have to achieve a certain level of success to be happy in life.
I cannot trust the people around me.
I am not attractive enough.
I cannot lose weight.
I am not good at public speaking.
I am not a happy person.

These are some examples of subconscious programmed beliefs that we hold onto to be true. So, subconsciously, we will behave and act trying to proof or validate them, each time to be true.
The realisation comes much later in life when we fail to achieve something, unable to achieve our goal, failed relationship, unsuccessful career path.
Therefore, a real soul searching, self-awareness is required to identify our self-limiting beliefs which made us fail or difficult to achieve our full potential in
whichever aspect of life, it may be.

Some simple ways, we can try changing our beliefs :

*Changing the old pattern of beliefs is not an easy task. You have to be completely self-aware.
*Try putting down in a note because writing gives you a clear understanding of the mind.
*Once identifying your self limiting beliefs, reframe them with an empowering positive belief like I am good enough to succeed or I deserve to be happy, no matter what.


*Then, start
reminding yourself consciously every day with your new beliefs. Keep repeating because your subconscious mind learns by habit and repetition. It takes a long time. Reminding and repeating does create an impression in our subconscious mind and the outcome of our new beliefs will soon unfold.

Thanks for reading.

Blessings and much love to all πŸ’

Post: Do Love your genes ❀️ Make better choices!

Hello everyone! Have a great Wednesday πŸ™‹πŸ»

We have 50 to 75 trillion cells in our body. Believe it or not, each of them has a nucleus which has a DNA strand of about 6 feet. Now, how such long length of DNA strand fit inside the small nucleus of a tiny cell. The DNA strand is wrapped around a cluster of proteins called the histones. Histones are like molecular spools. These molecular spools form the chromatin, where there are the sequencing of proteins. These chromatins form the complex structure of DNA, that is the chromosomes. There are about 30 million spools in each of the cells. So just imagine, how much of genetic material, we carry in each of our cells. The functional unit of DNA are the genes encoded in it. It is this genetic codes which tell the cell how to function and who to become. That is how a muscle cell differs from a neuron or a skin cell.

A magnifying glass focussing on a section of a DNA strand.

Epigenetics meaning above the genes. So, epigenetics are chemical tags that sit on the chromatin. Some epigenetic marks can condense the chromatic making the cell unable to read the genes underlying, in other words, they turn the genes off. Again, some epigenetic marks can decondense the chromatic making the cell accessible to read the underlying genes. So, then the genes are turned on. Therefore, these epigenetic marks are responsible for influencing our cell biology. So, in our body, though each cell has the same DNA, it is these epigenetic marks which instruct the cell to turn on or off the particular genes. This is how a muscle cell or a neuron function differently from a skin cell. Now, the question is when do the epigenetic marks laid down the information or instructions to the cells. Most of it occurs during the embryonic development inside the womb. Initially, when the embryo is only a few cells big, there are very less epigenetic marks on the cells, As the days pass by, the influence of environment slowly increases the epigenetic marks on the cells.

In a pregnant lady, the growing embryo inside her womb has been influenced by the food she eats, behaviour, her stress level, habits (like smoking alcohol). That’s how the epigenetic marks are laid on the chromatin of each cell. That is how the foetus genes are affected and also the long term health effect of the child. Even as the child grows into an adult, the habits, behaviour, disease pattern does not entirely depend on the hereditary genes. Researches have shown that the environment continues influencing the epigenetic marks of the chromatins. Throughout life, the genes keep turning on and off depending on the environmental choices, pattern or the kind of environmental responses, the person perceives.

We keep making choices on the perception of this world, thoughts, emotions, lifestyle habits, eating habits, stress responses and other environmental influences. Depending on all these choices, our body’s nervous system influences the chemical pathways (neurohormonal pathways) instructing the genes through receptor responses (some genes get turn on while some get to turn off) in different cells of our body leading to different changes that occur regarding health, ageing, longevity, diseases, stress levels and wellness. Improving our choices ( being in a positive environment), positivity, reducing stress levels, healthy eating, active physical life all can affect our genes greatly. Have an impact on our overall wellbeing ,can reduce disease prospects, or can make healing faster.

So, the concept of “we” being the victims of hereditary genes doesn’t completely hold the truth. We still hold our magic stick depending upon the choices we make. We are still the “masters” of the body in terms of our health and wellness.
If you wish to know more about this topic, I recommend the book “Change your Genes, Change your life” Creating optimal health by the New Science of epigenetics. by Kenneth R. Pelletier

Thanks for reading.

Blessings and much love to all πŸ’

Post: How about a smart healthy brain πŸ˜‡πŸ˜, anytime, any age? : 5 ways to facilitate the process.

Hello everyone ! Have a wonderful weekendπŸ™‹πŸ»

Neuroplasticity and Neurogenesis, two terms commonly used when it comes to brain health. We, just don’t need to dive so much into Neuroscience to learn what they mean and how we can help ourselves to keep our brain healthy. Brain health is important because as long as our brain is healthy, we keep learning new things and our memory is intact. As ageing progresses, we can prevent ourselves from certain chronic conditions like dementia, Alzheimers and Parkinson’s disease by maintaining good brain health.

Neuroplasticity, meaning that our brain is continuously changing through our entire lifetime depending upon our experiences, the environment, habits, behaviour. Neural pathways keep rewiring and dewiring depending upon what is necessary and what is no longer useful. Therefore, being in a positive environment, thinking and feeling positive is all very important.

Neurogenesis meaning formation of new neurons, that is our ability to learn new things and retain in our memory. Previously, it was believed that neurogenesis stopped once we reach our adulthood, that is around the age of 20. Now, researches have shown, that neurogenesis occurs throughout our lifetime. So, we can learn until the day we die. In our brain, the neurons are formed from the neural stem cells and progenitor cells which are in the Hippocampus mainly and also in other regions of the brain. Though every day, new neurons are formed, before, they could get matured, many of them get pruned. A special protein BDNF (brain-derived neurotrophic factor) has been identified which is responsible for promoting the maturation, survival and maintenance of the neurons.

So, how do we facilitate this process of neurogenesis and maintain the level of BDNF? 5 simple ways

1. Exercise: Any exercise which can increase the heart rate mainly aerobic exercise, running, brisk walking.


2.Food: Rich in omega 3 fatty acids like fishes (salmon, tuna, sardines), avocados, chia, hemp seeds and nuts. Other sources which help are turmeric, blueberries, goji berries, lotus roots, algae, green tea, coffee. However, too much caffeine is detrimental to neurogenesis.

3.Emotions: Experiencing positive emotions like joy, excitement, love and feeling good, stimulate Neurogenesis. Such emotional experience can appear by being creative, learning a new skill, going out in Nature, proper sleep, listening to Nature sounds, good music and sex. A positive relationship with partners, peers, relatives is helpful. Being in chronic stress, anger, anxiety are detrimental to neurogenesis.

4.Mind stimulation: Cognitive abilities like reading, learning, memorizing, discussing new ideas, taking up music lessons, problem-solving, all stimulate neurogenesis. Cognitive reserve (resilience against brain damage) can be built up by engaging mind stimulating activities or intellectual work.

5.Meditation: Prayers and meditation can stimulate neurogenesis. Practising mindfulness, compassion, being in silence, stillness all facilitate neurogenesis.

Some lifestyle factors which can decrease neurogenesis are a high intake of carbohydrate, sugar, fried foods, inflammatory foods, chronic caffeine intake, smoking, alcohol, obesity, chronic stress, lack of sleep, negative emotions like sadness, depression, lack of engagement, boring life. Direct trauma to the head can be very detrimental to neurogenesis. Nowadays, even environmental pollution is quite hazardous to brain health.

If you are intending to learn more about lifestyle changes that you can do to improve your brain health, I recommend the book: Neurogenesis diet and lifestyle by Dr Brant Cortright

Thanks for reading. Take care.

Blessings and Much love to all πŸ’

Post: Cellular health: 5 ways to improve the fundamental πŸ™Œ

Hello everyone ! Have a great Friday and weekend too πŸ™‹πŸ»

Cell division

Individually, our body is not a single life form. It is a community of 50 -75 trillion cells depending on body size. Each of the cells collectively forms individual tissue, tissues collectively form organs, organs collectively form systems and systems form the human body. Each cell function as an individual unit. It needs food, nutrients, water, air and undergo metabolism, absorb its necessary nutrients and releases toxins as waste. That’s how, fundamentally the cells functions, grow and carry out different bodily functions. Optimally, our body needs 116 essential nutrients to function normally, maintain a proper weight, energy and health, that is the overall wellbeing.

Human blood cells

As we age, the cells slowly get tired, slows down metabolism. They are unable to absorb the nutrients and vitamins that we get from food and supplements. The toxins from food, air and water get deposited in the cells. Slowly, the cellular function gets damaged leading to diseases state, fasten ageing and poor health.
So, several factors are affecting at the cellular level. The poor quality of food, processed food, food contaminated with pesticides, low quality of vitamins and supplements.
Other factors like environmental pollutions, high level of stress daily, lifestyle factors like smoking, alcohol, all of them affect greatly at the cellular level, the core of the body.

Therefore, to become healthier and stay healthy, we need to take care of the body at the cellular level. Experts say that NAD+, a coenzyme is associated with the function of Sirtuins, the kind of protein which is responsible for ageing and longevity. NAD+ is the main factor for maintaining the cellular functions ranging from metabolism, energy production, circadian rhythm, excretion/release of toxins and DNA health. As age progresses, Sirtuins activity, NAD+ levels decline in the body.
When Sirtuin activity and NAD+ levels decline, not only we age faster, affect the life span, also result in pathogenesis of cardiovascular and metabolic diseases like diabetes.

How to increase and improve the activity of Sirtuins and NAD+ levels?

  1. Calorie restriction: This is not a diet plan. It is just that you started to reduce the intake of the number of calories slowly than your usual or habitual intake. Research shows, that when food is restricted, scarce in the body, the state has a powerful influence in the activity of Sirtuins, SIRT 1. Similarly, in the case of intermittent fasting, the same effect is observed.
  2. Intermittent fasting: This is a pattern of eating. It is having just 2 proper meals a day leaving long hours of fasting between the meals so that you get the maximum benefit out of them.

3.Physical activity: Any form of physical activity.

4.Melatonin, the sleep hormone also influences the activity of Sirtuins.

5. Food which increases polyphenols and omega 3 fatty acids.
Research shows that some particular variety of food are responsible to increase the activity of Sirtuins, SIRT1


Quercetin: Found in green vegetables, berries, tea, citrus fruits, apples, onions
Resveratrol: Pomegranate, berries, grapes, soybeans.
Food like green tea, olive oil, cocoa, omega 3 fatty acids rich fishes (salmon, tuna, sardines) avocados, all influences the activity of Sirtuins, SIRT1.

Thanks for reading. Take care.

Blessings and much love to allπŸ’

Post: Fivesome – The effective medicine πŸ™Œ

Hello everyone ! Have a great Monday πŸ™‹πŸ»

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 πŸ’

Post : Supplements: An aid or just hype. 4 points of understanding πŸ‘

Hello Everyone! Have a great weekend πŸ™‹πŸ»

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 πŸ’

Post : Placebo effect and Nocebo effect πŸ€—

Hello everyone ! Have a wonderful Friday πŸ™‹πŸ»

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 πŸ’

Post : Reverse your wrinkles. 6 interesting ways πŸ™Œ

 

Ageing is inevitable. Signs of ageing start appearing in every part of our body. So, does in the face which appears as wrinkles. The beauty industry has earned billions of dollars every year on the entire range of anti-ageing products. Not only this, there are several cosmetic procedures like wrinkle fillers, Laser resurfacing, facelifts, which are done to reduce and improve the wrinkling of the face. Though, these products and procedures do give results temporarily but may not have a long-lasting effect or cannot reverse the process of ageing. So, it is important to understand why wrinkling happens and how can we, actually reverse the process?

The tightness of the skin is mainly due to complex polysaccharides named (GAGs), glycosaminoglycans which attract water and act as the lubricant to the skin and prevent from sagging. It keeps the skin and collagen tissues, electrically hydrated. The collagen and elastin are the proteins which give the structure and stability to the skin. Hyaluronic acid is also a form of unsulphated GAGs. That is the reason, many anti-ageing products contain hyaluronan. The GAGs also contributes to bone mass density. Therefore, with ageing, GAGs levels decline which causes wrinkles to appear in your face, and your bone density also reduces, causing weaker bones and joints. Over the years, other factors like exposure to sunlight, pollutants, unhealthy eating habits, lifestyle factors like smoking, alcohol, all contribute to the wrinkling process. Then, there is the day to day stress, which results in a high level of cortisol which also further increases the wrinkling.

Now, the problem is how do we reverse the wrinkles? Yes, as we know, maintaining a healthy lifestyle, eating healthy, sleep improvement can help to a great extent.
But, how can we maintain the level of GAGs in the body?
GAGs levels are mainly stimulated and synthesized in the body by a hormone made in the liver called IGF -1 (Insulin-like growth factor -1).

Therefore, 6 interesting tips to maintain the level of GAGs

1.Low insulin: Insulin levels are inversely linked to IGF-1 levels. When insulin levels are high, the IGF -1 level is low and vice versa. So, people with diabetes whose insulin level fluctuate, their IGF-1 levels also fluctuate oppositely. The ageing effects are also more prominent in them. So, in a normal individual, to maintain a low insulin level, and get high enough IGF-1, we need to cut down carbohydrate to a great extent. Follow a low carb diet,with plenty of fluids, avoid all kinds of sugars and regularly exercise.

2.Enhance the liver function: Liver is important because it produces the IGF-1 hormone which in turn result in GAGs production in the body. Cutting down alcohol is a healthy choice when it comes to the liver. Eating organic, fresh vegetables, fruits like apples, grapes, blueberries, nuts, beetroot is important to enhance the liver.

3.Intermittent fasting: You should have a meal and remain fasting for a long interval until you have your next meal. Because, when you are fasting, your body secretes growth hormones, including IGF-1. When you eat, your body produces insulin which deactivates the IGF-1. So, a considerable period of fasting or intervals between meals is important when you don’t eat anything not even snacking.

4.Fat-soluble vitamins: Daily intake of good sources of fat-soluble vitamins A, D, K2. Sources can be organic egg yolk, green leafy vegetables, fish liver oils, butter, spinach, kale, carrots. Vitamin D is found in fatty fishes, fortified dairy products. It is better to take dietary sources of vitamins than supplements.

5.Moderate Protein intake: Daily intake of a moderate amount of protein can result in an adequate amount of GAG in the body. According to DRI (Dietary Reference Intake), 0.8 gm/kg or 0.36 gm/pounds is ideal. The right amount of protein depends on the individual ‘s age, muscle mass, current health status.

6.Sleep: Good amount of sleep of 7-8 hours a day releases growth hormone adequately in the body including IGF_1. Also, during sleep, your cortisol level is low giving enough time for cells to repair and regenerate.

Thanks for reading.

Blessings and much love to all πŸ’

 

http://pladollmo.com/4Et2

Post : Stillness πŸ‘€

Hello Everyone ! Happy Friday 🌼 and have a great weekend ahead πŸ™‹πŸ»

Every day, in this hustle-bustle of life, there is too much noise to ever be in silence. The cacophony of sounds distract us all the time and our mind is filled with too many overcrowded thoughts. By the end of the day, you are too exhausted physically and mentally with this craziness. But then, can this drama of the outer world ever pause? The answer is yes, unless, we allow ourselves to be paused and listen to the silence.

Yes, the essence of being silent in stillness even for a short time can be a source of great strength, highly rejuvenating not just mentally but physically too. It gives you the much-needed fuel before you step into a new day. We feel stillness is difficult behind all the distractions. Everything gets in our way. It’s only when we become aware and learn to listen to the stillness, we get time to truly rest.

The best day to practise stillness is right from today. Each morning or evening or summer or winter has its kind of stillness. Sitting or lying down, after breathing deeply with eyes closed, away from noises and trying to follow up your natural breaths for some time will let your life simply, drawn into this darkness where there is no limitations or constraints. Though it may sound simple, it isn’t that easy. But then, this is a practice. Initially, you are so caught up with thoughts that the mind slips for tomorrow’s meeting, the emails that you have to check, you have to meet up a friend, your next meal to be prepared come all your way. I know my friends, this is a little difficult, as you are trying to focus on nothing and there isn’t any goal to reach.

You start forming a habit when you are doing every day for a couple of minutes. Some days are difficult with too much clutter of thoughts while some days are easy to focus. That’s all ok, my dear friends. As the days pass by, you will learn to enjoy this silence, the peace. The darkness within this stillness has much more to say than anything else. I have tried myself and am still learning and enjoying the process. You will experience inner peace and wisdom, your spiritual growth. This is what people call as meditation or the sacred stillness is all about.

I have already talked about the science point of view ( in some of my previous posts) what meditation, stillness bring about changes in the brain and also in the physical wellbeing (reduces inflammation).
Practising stillness also helps in a better quality of sleep. So, the benefits are plenty. I am not exactly using the term “meditation” as there are several methods of guided thought meditations. Here, I am simply talking about the stillness, listening to the silence which helps to nourish us both physically and mentally. It gives us a deeper sense of connectedness, perhaps with the Divine.

Whether or not, to practise stillness or meditation is entirely our choice to make. We can start listening to silence and practise stillness or continue to hide from it.

Thanks for reading.

Blessings and much love to all πŸ’