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10 top benefits of music on health 🎧 🎼

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

Whether on purpose or without purpose, music has become a part of our lives. The day starts with a busy schedule, yet we happen to listen to music, maybe while driving to work, a shop, cafe, gas station or wherever we happen to pass by. After a day’s long work, we may intentionally listen to music to calm and rejuvenate our mind. Music is of different genre and variety, loud, hard, soft, calming or with and without lyrics. It is all about individual choices and preferences.

Both in the past and in the present time, studies show the tremendous effect of music on all mental, emotional and overall health.

Ten effects of music influence on health:

1.Mood booster: Listening to music can stimulate the release of neurotransmitters like dopamine which gives a feeling of satisfaction and reward. It makes us repeat the behaviour, that is to continue listening to music. Therefore, it can elevate the mood to pleasure, motivation and enthusiasm. It can strengthen you emotionally by fine-tuning your emotional health.
2.Improves sleep efficiency: Listening to soothing music, stimulates the parasympathetic system, lowers the blood pressure and slows down the physiological functions. It relaxes the mind and body, making it ready to fall asleep. Music has been instrumental in treating sleep disorders.


3.Exercise performance : Studies show that music increases the level of performance, strength, endurance level while exercising. It delays fatigue by boosting the stamina level.
4.Focus: Listening to fine instrumental music helps to capture attention and to focus. So, some people prefer listening to music while on work which allows them to concentrate and increase productivity.
5.Divergent creativity: We all have the same cognitive capacity to think original thoughts and ideas; it’s the area on the right side of the brain, the creative brain. Research shows that listening to lively, happy music helps to stimulate this area of divergent creative thinking.


6.Reduce stress: Listening to calming music of about 60 beats/min can stimulate alpha brain waves which can make you feel calm and conscious. It reduces the cortisol level and releases endorphins which helps you relieve stress. It has been used successfully by many as a stress-reducing technique.


7.Memory: The frontal cortex and hippocampus of the brain are associated with memory. So, revoking memories are challenging in person with dementia and Alzheimer’s disease. Sometimes, music with a particular tune or lyrics can help significantly to relieve some of the memories in such individual.


8.Immunity: Music stimulate the parasympathetic response in the body which elevates the physiological coherence and promote the immune response. It boosts the release of antibodies and natural killer cells which helps to combat infections and chronic conditions like cancers and autoimmune issues.

9.Improves vascular health: Music helps to ease the anxiety and stress level by bringing the blood pressure and heart rate to the average baseline level. It relaxes the arterial wall and enhances the blood flow, thereby improving vascular health.
10.Weight loss: Music has a visceral effect too. Listening to music helps you to eat slowly, with relaxation. This effect improves our chewing ability and promotes metabolism. As you are eating slowly, you end up eating in a lesser quantity. Moreover, music also helps your exercise performance. So, in the process, you end up losing weight too.

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Blessings and much love to all 💐

Self confidence ✊

Hello everyone! Have a wonderful Sunday 🌞

Self confidence…..

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Blessings and much love to all 💐

Courtesy: Pinterest

Liver care 🙌

Hello everyone ! Have a wonderful and safe day 🙋🏻

The liver is the second largest organ in the body and has more than 400 functions. It is the primary organ of filtration, which mainly helps in the metabolism of food and absorb the necessary nutrients. It eliminates the toxins from our body daily and purifies the blood. So, it is an essential organ of detoxification for our body. Some critical functions to highlight:

1.It produces bile which helps the fat to break down during the process of digestion.
2.It helps in the production of haemoglobin from its iron storage ( liver stores iron)
3.It convert excess glucose into glycogen.
4.It cleanses the blood from toxins and poisonous substances.
5.During breakdown of protein, urea and poisonous ammonia is produced. The liver helps to eliminate them through the kidneys.

However, even if we have a powerful detoxifying organ, it gets sick and tired if we do not care enough. If we frequently consume refined, processed food, sugary items. To multiply this load, frequent intake of alcohol, smoking, drugs causes a greater danger. Also not to forget the environmental toxins, pollutants, heavy metals, pesticides from food, toxins from home cleaning products, cosmetics, perfume, the liver is unable to take the load at some points.

Signs of lousy liver functioning:


1.Tiredness
2.Collected fat around the belly.
3.Oily skin
4.Pale yellow fingernails
5.Oily skin, acne
6.Allergies
7.Digestive issues
8.Irregular bowel
9.Brain fog, headache
10 Pain on the right side of the abdomen.

Methods to detoxify the liver:
1.Eliminate the toxic sources as much as possible: We need to cut down the processed, canned, and sugary food. The refined, vegetable oil which is unhealthy fats, should be eliminated from the diet too. It is essential to minimize the use of toxic household cleaning products, cosmetics, perfumes as much as possible. As far as practically feasible, relocating from the polluted area is advisable.

2.Again it is essential to limit smoking, alcohol, drugs as much as possible.


3.Fasting: It is a crucial tool to rest the liver and minimize its load. Fasting accentuates the detoxifying process, stimulate autophagy and strengthen the immune system.


4.Focussing more on whole foods and organic vegetables, fruits given by Mother Nature than the packaged, canned food with preservatives.


5.Drinking lot of water every day will help to flush out toxins. Water added with lemon or a tinge of vinegar is beneficial.
6. Letting out toxic emotions like anger, frustration, resentment, and fear by mindful, spiritual and relaxing techniques.


7.Getting a goodnight sleep helps in the detoxification process.


8. Consuming foods which can restore the microbiome flora like fermented foods, prebiotics and probiotics. Essential foods like cruciferous vegetables, iron-rich food like spinach, beets are all useful.

 Milk thistle

9. Herbs like dandelion, milk thistle, cilantro, thyme, turmeric, garlic and green tea proves beneficial.

Thanks for reading.

Blessings and much love to all 💐

 

3 facts of Hyperhidrosis 😰

Hello everyone ! Have a wonderful and great day 🙋🏻

3 things to know about hyperhidrosis :

1. Hyperhidrosis is a condition characterised by excessive sweating from the eccrine glands, which is about 4-5 times more than an average person sweating. This condition can harm the life of the individual at the professional, mental and social level. Physiologically, sweating is a normal phenomenon which occurs to regulate the body’s temperature. It is actually, a function of the sympathetic nervous system that causes the sweating. In hyperhidrosis, tremendous sweating occurs in hands, feet, scalp, face and armpits, making it annoying and irritable. This condition affects about 5% of the global population.

2. Hyperhidrosis has no known cause but can be associated with certain medical conditions. So, reasons can be group as :
a.Idiopathic (no known cause)
b.Hereditary factor
c.It can be related to certain medical underlying conditions and due to the intake of certain medications.
d.Specific conditions which can be associated with hyperhidrosis: Obesity, Stress disorders, chronic anxiety, hyperthyroidism and menopause.

3. There is no known cure for hyperhidrosis. Though topical creme and antiperspirant are there, treatments are available to manage such cases quite well. Some treatment options are :
a.Iontophoresis: It is a non-invasive procedure of delivering electric current to the affected body parts like hands, feet or armpit while that particular body part is submerged in water. Though this procedure is common, it has a limited success rate and requires frequent intervention.
b.Botox injections: This method is quite effective but again requires numerous injections and repeated sessions.
c.Sympathectomy: This is a minimal surgical procedure which is used to remove the sympathetic nerves that control the sweating of the affected parts. This procedure is the most effective one.
The cost-effectiveness of each of the procedures can be decided, depending upon the individual’s requirement and severity.

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Blessings and much love to all 💐

 

Glycemic index: 6 facts to know 🙌

Hello everyone! Have a wonderful and safe day 🙋🏻

Why do we need to know about the glycemic index of food? The answer is simple. Whatever food we eat, we should know how fast the food is digested and absorbed in our body and raises our blood sugar level. Knowing this, we can arrange our daily meal plan and maintain good health. It will help us to lose weight if necessary, and avoid lifestyle diseases like diabetes, heart diseases.

Six facts to know:

1. Glycemic index refers to how fast a type of carbohydrate consumed is digested and absorbed in the body and raises the blood sugar level. Insulin then helps the sugar molecules to be absorbed by the cells of our body for energy. To be precise, the Glycemic index is referred to the measurement scale of 0 – 100 of the rate at which the carbohydrate is digested and absorbed in the body.

2. Note that the Glycemic index is influenced by other food content also like protein and fat content, as we usually do not consume carbohydrates in isolation during a meal.

3. On the Glycemic index scale :
Low GI – Less than 55
Medium GI – 55-69
High GI – 70 or more
Low GI index means that the particular food has a slower rise of blood sugar levels but has a sustained release of energy.
High GI index means that the particular food indicates a rapid rise in blood sugar and release energy quickly for a shorter period.

4. It is relatively healthy and safe to prefer food with a low GI index as:
It reduces hunger as the energy is slowly reduced.
Helps to lose weight.
Improve cholesterol level.
It helps to lower the risk of heart disease and type 2 diabetes.

This doesn’t mean that all food with higher GI index like potatoes, rice, watermelon, dates, raisins should be avoided entirely, but can be consumed in moderation. But, we should avoid high GI foods like processed, refined, sugary food altogether for better health and wellbeing.

5. Glycemic load: This is a term which is used commonly along with Glycemic index, often as well. It refers to both the quality and quantity of carbohydrate that is eaten during the meal. It indicates how food choices in the feed would affect the blood glucose level in the body.
The equation is Glycemic load = Glycemic index, multiplied by how much quantity of carbohydrate is eaten.

6. Some practical tips:
a. Fibrous vegetables are best in the sense as they are dense and rich in fibres. They are digested by the gut microbes, which in turn provide food for the microbes and in exchange causes a slow and steady absorption. Subsequently, blood sugar is released slowly.

b. Some food like eggs, lean meat, fishes, pulses, full-fat dairy, cheese are not considered in the GI index. So, these foods have little effect on blood sugar level directly. We should consume these foods regularly.

c. Enjoy daily a considerable portion of vegetables and fruits, preferably with a low GI index along with a limited quantity of carbohydrate to regulate the blood sugar efficiently.

d. Acid content in food can slow down the digestion of food so lemon, vinegar, should be added to the meal.

Thanks for reading.

Blessings and much love to all 💐

Pic courtesy :Pinterest

Immunity : 8 signs to indicate that your immunity is intact 🙌

Hello everone ! Have a wonderful and great day 🙋🏻

1.You have a bodyweight within the range of average weight, according to the height and not being overweight.
2.You have a routine, regular bowel habit.
3.You have clean and clear skin.
4.You get up fresh and remain energetic. There is an absence of laziness.
5.Experiencing a sense of hunger once or twice a day.
6.You don’t have general body ache except with injury or heavy exercise.
7. You experience a sense of wellbeing and generate positive thoughts.
8. You experience deep sleep at night.

These are general signs that indicate that your body is functioning optimally and your immunity is intact. Our body’s immunity and vitality is not acquired by having a glass of smoothy, or daily going to the gym and having a load of supplements. It is the result of what you eat, how you think and how you live.

Three simple ways to build up a strong immunity is:

1.Fasting: Fasting is the simplest and easiest way of building your immunity. Ideally,15 to 16 hours of fasting every day are good enough. It is also the easiest way of losing weight. Having everyday dinner at around 6-7 PM, and not having any meal or snacks in between except water. Then, followed by having breakfast, the next morning around 10 to 11 AM gives you fasting of at least 16 hours quickly.

2. Food: Having food which is as much as close to Mother Nature. Fruits and vegetables, in their natural form or cooking minimum to restore their nutritional value. Preferable having a one-grain meal a day like brown rice or whole wheat and having meals (1-2 times /per day) with enriched portions of fibres, healthy saturated fat, protein and carbohydrate. It is necessary for avoiding processed, refined food altogether. Limiting the intake of beverages, alcohol and having more water, instead is ideal.

3. Mind and body care: Exercising every day is a must. Instead of heavy workouts in the gym, simple exercises like walking in nature, running, jogging are ideal. Physical activity throughout the day is good enough to give you a good night sleep. It is essential to maintain a positive attitude and a calm mind, to keep stress at bay. So, meditation, yoga, mindfulness practices, spiritual practices helps to build a positive and healthy mind.

Thanks for reading.

Blessings and much love to all 💐

 

 

 

6 best Natural sweeteners 🙌

Hello everyone ! Have a wonderful and safe day 🙋🏻

Most of us have a sweet tooth. But its the potential danger of adding some extra calories and the spiking glucose and insulin level that scares us the most. Yes, we can reduce or eliminate the intake of sugar from our diet for health sake. Perhaps, this is the best option. Or, we can choose some healthier options instead. Not going for artificial, industrially processed sugar and products, we can very well opt for natural alternatives which will not only satisfy our sweet tooth but also give some added health benefits.

Six healthy alternatives:

1.Stevia: is a natural sweetener derived from the leaves of a bush known as Stevia Rebaudiana. The leaves are packed with nutrients and phytochemicals. It has no calorie, 100%natural and no adverse effects on health. Instead found to lower blood pressure and insulin levels. Though different brands are available in the supermarket, the best option is those who are least processed ,non GMO (genetically modified organism) and have no added sugar like dextrose or multidextrin and so on. 


2. Monk fruit sweetener: This is a healthier option as it has zero calories too. It is derived from a small green fruit called monk fruit found in South Asia. Studies have shown that this fruit extract has anti-inflammatory, antioxidant and anti-cancer properties. But, more research is required though. This kind of sweetener is quite expensive and is available in the supermarket. We need to be careful of any artificial sugar additives.

3. Pure raw honey: Pure organic honey, is not just sugar but a complete food. However, it has calories but has immense health benefits. It contains antioxidants, antimicrobial, and is used as a natural medicine for cough relief and in wounds and cuts. Since it includes pure bee pollen, it can also benefit from reducing allergy symptoms. Not all honey brands found in the aisle of the supermarket are healthy.Pure, organic raw honey has the maximum health benefits. Since it has calories, it has to be used sparingly.

3. Dates: Dates can be used along with raisins, apricot, pineapple juice as sugar alternatives. Dates as such are rich in fibres and have the highest nutritional value along with vitamins and minerals. They are also rich in antioxidants.

4. Coconut Sugar: Coconut sugar is good as it is extracted from coconut juice which is full of potassium, rich in nutrients and electrolyte. It has a low glycemic index.

5. Maple syrup: Pure maple syrup is derived from maple tree sap that has been reduced by boiling. The maple tree is a native of North America. Maple syrup has immense health benefits too. It is rich in antioxidants, zinc and other minerals and is suitable for heart health, immune booster and hormonal balance.

6. Jaggery: It’s a sugarcane syrup that is golden to dark brown, which is unrefined and unprocessed. It has high nutritional value and is rich in minerals and phytochemicals. It improves digestion, immune booster and helps in joint pain. Since it has calories, it is not ideal for people with diabetes.

Thanks for reading.

Blessings and much love to all 💐

Pic: courtesy Pineterest.

 

Chronic Fatigue Syndrome 😔

Hello everyone! Have a wonderful and safe day 🙋🏻

Chronic Fatigue Syndrome: It is a disorder, relatively unknown to the public and even to the medical fraternity. It is a progressive, multi-system functional disorder involving the Neurological, Immune, Endocrine and digestive systems. As more and more cases are emerging, the diagnosis has now been established. This condition is also known as Myalgia Encephalomyelitis or systemic exertion intolerance disease (SEID). The syndrome slowly progresses to functional impairment. It can affect any age group, even in children. But mostly, common in women, more than men in the age group of 40-60 years.

Symptoms: Different individual is affected with different range of severity.
1.Extreme fatigue even after long hours of rest.
2.Progressive loss of stamina, both physically and mentally.
3.Loss of concentration
4.Loss of memory
5.Headache
6.Sensitivity to food, odours, chemicals
7.Unexplained joint pain.
8.Sleep disorders
9.Enlarged lymph nodes in the neck or the armpits.

Causes: The exact cause is yet unknown. But, in more and more case studies, certain contributing factors are being identified:

1.Viral infections: Like Rubella, Epstein Barr, Human herpes, Ross River viral infection can precipitate such a condition.
2.Bacterial infection like Chlamydia Pneumonia
3.Genetic Predisposition
4.Mental issues like childhood trauma, emotional trauma, stress
5.Hormonal imbalance.

Diagnosis: The diagnosis is difficult to confirm as the condition has symptoms similar to many other conditions. To make a diagnosis, doctors mainly rely on a thorough medical history, and different tests are being done to rule out other conditions. Some individual with this condition has been found to have an inadequate response to immune cells like T cells and have autoantibodies in the blood. Tests like laboratory tests, exercise tests, sleep study are done to exclude other conditions.

Management: There is as such no cure. The aim of managing such cases is to relief the individual from the symptoms.

1. Eliminate food sensitivity like common allergens nuts (peanuts, tree nuts), shellfish, gluten (wheat, rye, barley), dairy. Avoiding such food may sometimes work towards improving the symptoms.


2. Exercise and Yoga is recommended to improve physical mobility.
3. Mindfulness session to improve sleep issue.
4. Acupuncture to improve pain.

 


5. Improve diet and Supplementation with vitamin B complex, potassium, magnesium.

6. Bone Broth as a collagen booster


7. Meditation, nature walk to improve mental health, reduce stress and peace of mind.
8.Social support: Support from loved ones and friends is vital.

Thanks for reading.

Blessings and much love to all 💐

 

 

 

 

 

 

 

 

Sparkling water: Is it good or bad ? 🙌

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Courtesy: Pinterest

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Blessings and much love to all 💐