15 Alkaline Foods ๐Ÿ™Œ

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The body requires and functions at an optimal level when in an alkaline ph environment. But unfortunately, due to eating unhealthy foods like junk foods, fried food, processed foods and foods with high sugar content, the body turns acidic and disturb the ph balance. This state of imbalance can lead to several diseased conditions like heart diseases, cancers, skin disorders, autoimmune conditions, allergies, and the list can go on and on. The simple solution to this problem is avoiding the unhealthy food items and daily intake of alkaline food in our diet, which can correct the imbalance and maintain an alkaline environment.

15 foods that can be included in our daily diet to maintain an alkaline ph :

1.Bananas: High in potassium content and helps to maintain an alkaline ph.
2.Cucumber: They can neutralize acids and facilitate digestion. It is loaded with vitamins and minerals and is anti-inflammatory. It is also high in water content and keeps our body hydrated.


3.Lemon: Lemon contains citric acid, which is usually acidic. But when metabolized, helps to alkalinize the ph in the body. They are high in calcium, irons, minerals, vitamins mainly B complex. It is antibacterial, antiviral, immune boosters and good for skin health.


4. Watermelon: It is packed with nutrients which can be extraordinarily alkaline and improves the overall health.


5. Blueberries: Berries are high in antioxidants, high alkaline foods and are proven to have health benefits for heart, brain, and anti-ageing.


6.Kale: Among the green leafy veggies, kale is one of the healthiest options. They are highly alkaline, rich in flavonoids which have anti-inflammatory and anti-cancer properties.
7.Garlic: Allicin, the compound in garlic is an antibacterial, antifungal, antiviral, antioxidant. Also loaded with vitamins and minerals, garlic acts as a detoxifying agent by increasing the glutathione that helps to filter toxins. It also helps to maintain an alkaline ph in the body.


8.Avocado: Rich in healthy fats, dietary fibres, minerals, vitamins, they flush out the acidic toxins and waste and maintain an alkaline environment.


9.Almond: Most nuts are healthy, but almonds are the most nutritious option which has high calcium and iron content. It is an excellent alkalizer.


10. Apricots: Both raw and dried apricots are high alkaline food and nutrient-dense.
11. Cayenne Pepper and Jalapeno: They are high in alkaline content which is anti-inflammatory, and antioxidant properties which help to fight toxins. Thye also increases endorphins in the body.
12. Tofu: They are rich in proteins and isoflavonoids and helps to maintain an alkaline balance.
13.Sea vegetables: All varieties have a different range of benefits, but all are excellent alkaline foods. They are also rich in iodine.
14. Beet greens: They are one of the richest alkaline food. Beets greens can be added to salads and smoothies.


15. Green beans are considered alkaline food besides their high nutritional value.

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Wordless Wednesday ๐Ÿ™Œ

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Random clicks taken by me on Autumnal vibes.

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Overthinking: 10 ways to stop ๐Ÿ™Œ

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Thinking is what makes us the most intelligent species on this planet. It is this thinking what drives us to learn, study, analyze. Thinking makes us competent and innovative and help us to perform a task or job. But, when thinking becomes out of control, nagging and overtime, then, we start creating problems for us. As a habit, overthinking is not uncommon. We all may have it to some degree, more or less. Some realize it and correct it while others may be so drawn to it, which may lead to toxic consequences like anxiety, depression, suicidal tendencies and insomnia.

Ten simple ways to stop overthinking on a day to day basis:

1.Awareness: Before you can change the habit or develop a strategy, it is essential first to be aware of this habit of your mind. Whenever a thought lingers you, there is also some emotion attached to the thought. You start imagining worst possible scenario because the mind tends to think about the negative first. Maybe, this is from the time of evolution of our species, to foresee a potential danger first. So, imagination causes the mind to be strained and anxious. An anxious mind keeps brooding again and again. So, being aware of this state of mind is a fundamental key to change.

2.Reshaping your thought process: Instead of avoiding the thought or running away from it, start to reshape your thinking to a positive one. Instead of imagining the worst scenario, imagine the best scene. Instead of brooding onto the fear, create a strategy and achievable goals.

3.Change your Perspective: This is important because overthinking is ground to fear of losing or failure. So, instead of thinking on the negative terms, start thinking on the time frameโ€”prioritize the perspective. Whether the thought or emotion do hold any value in your future, maybe five years from now or perhaps just next month.

4.Distracting the mind constructively: Many people tend to overthink when they are alone or lonely. So, it is essential to do things or develop hobbies to keep your mind occupied and let out the emotions like painting, dancing, photography, gardening, playing an instrument or even jolting down the thoughts.

5.Perfection: Aiming to be perfect is just not done. This will lead to unnecessary anxiety or stress. Instead, focussing on your progress and growing day by day is the more practical approach.

6.Overcome fear: Fear comes with failure in the past or with a bad experience in the past. But, having a past loss, doesn’t mean you will have the same outcome every time.
7.Realize the truth: The truth is that we cannot predict the future. Future is associated with an element of uncertainty. So, instead of thinking and worrying about the end, it is wiser to focus on the present moment. Focus on all the positive aspects of your life, which makes you joy and cheerful.


8.Accept your worthiness: Overthinking is usually associated with fear of failure, that you are not good enough, not worthy of success. Keep yourself reminding that you are good enough; you are capable enough to accomplish all your goals.
9.Be grateful: Living in gratitude is the most important view in life. We should never forget to be thankful for the life we lead, being able to breathe and for the things and loved ones we have around.


10 Last but not least, the physical body affects the mind and vice versa. So, regular exercise, meditation, walking in nature all help profoundly to keep a healthy mind with a healthy body.

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Autumn vibes ๐Ÿ‚

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All about Serotonin ๐Ÿ˜‡

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Seratonin is a neurotransmitter, secreted in the gut and the brain. It plays a massive role in our state of wellbeing. It is responsible for giving us a feeling of a happy state of mind, a sense of satisfaction, relief from pain and control our impulses. It helps to co-ordinate the autonomic, motor, cognitive functions, appetite, emotions and feelings. It also controls our circadian rythm, which is the awake sleep cycle as a precursor of melatonin.


Seratonin cycle:
Tryptophan โ€” 5 Hydroxytryphtophan โ€”-Serotoninโ€”- N -Acetylserotoninโ€”Melatonin

When serotonin is low, it may give rise to several problems in our overall wellbeing. Before diving into the symptoms, it is essential to know what causes to reduce the level of serotonin in the body:

Causes of Low Serotonin :
1.Sedentary Lifestyle
2.Inadequate sleep.
3.Chronic Brain inflammation
4.Leaky gut syndrome
5.Poor blood sugar control
6.Magnesium deficiency
7.Omega 3 fatty acid deficiency.
8.Vitamin deficiency, namely Vitamin D, B1, B2, B6 and folate.

The different symptoms when the serotonin level is low:
1.Anxiety and Panic attacks
2.Social phobia
3.Mood swings
4.Depression
5.Low self-esteem
6.Overtly sensitive, having a sense of guilt, regrets
7.Trouble sleeping
8.Obsessive behaviour like controlling, impulsive, neat freak.

The serotonin level can be measured by Urine biomarker test (Organic Acid test).

The natural ways to improve the level of serotonin are:


1. Reducing the intake of carbohydrate, especially with a high glycaemic index like sugar, processed food. Also, switching the diet to a moderate amount of carbohydrate with a low glycaemic index like brown rice, whole grains.
2.Exercise increases the tryptophan level and balances the serotonin and dopamine balance.
3. Get better quality of sleep every day by following a routine. Make sure to get up and sleep at the same time daily to keep the awake sleep cycle intact.


4.Exposure to sunlight so the UV light absorbed in the skin can simulate Vitamin D production, which in turn stimulates serotonin production. That is why, in winters, many people suffer from depression and mood swings due to lack of exposure to sunlight.
5.Meditation helps to maintain the serotonin dopamine balance and the calmness of mind.
6.Getting a cold shower of 2-3 minutes will also stimulate the serotonin receptors. So, after a cold shower, people tend to feel relaxed.
7.Getting a body massage also helps to stimulate serotonin receptors.

8. Seratonin boosting foods: Wild-caught fatty fishes, green tea, turmeric, fermented foods, nuts, seeds, low glycaemic fruits and veggies, dark chocolate.

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Silent Saturday ๐Ÿ™Œ

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Some random clicks of mine….

 

 

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8 Benefits of Nose Breathing ๐Ÿ‘ƒ

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Anatomically, the nose is an organ in the human body, specially designed for breathing. When we are born, we, only breath through our nose for several months until our respiratory tract is fully developed. Then, we, also breath through our mouth as when required in certain situations maybe during nasal blockage or in an anxious state or when in air hunger after a massive task. But, fundamentally, we are designed to breathe only through our nose, which is not just necessary but also very beneficial.

The importance of nasal breathing are :

1.Filtration: Nasal breathing causes the air to filter through the nasal passage by the cilia and mucus present so that the purified air goes to the lungs. The air gets filtered from the harmful air bourne particles and potential dangers of virus and bacteria before reaching the lungs.
2.Regulates the temperature of air: Nasal breathing can also regulate the air temperature, we breathe in before reaching the lungs. As soon as we breathe, if the air is cold, it gets warmed up before reaching the lungs. And the opposite can occur, we live in a hot climate.
3.Conditioning: Nasal breathing causes the air to humidify in the nasal cavity so that the inhaled air becomes moist and humid. And the oxygen can be easily absorbed by the tissues after reaching the lungs. The air gets conditioned with negative ions so that they can get attached to positively charged ion particles, neutralizes free radicals, enhance the immune system and balance the autonomic nervous system.
4.Reduces stress: Nasal breathing is deep and relaxing as it stimulates the parasympathetic nervous system and relaxes the muscles of the diaphragm and belly.
5. Efficient oxygen use: Nasal breathing optimizes the oxygen uptake by the lung tissues during inhalation as the breathing is deep and relaxing and expels the carbon dioxide during the exhalation. The ratio and balance of oxygen and carbon dioxide are efficiently maintained.
6. Probiotics: Our nose is a host of probiotic colonies which usually attack the invading bacteria, viruses and fungi before they can enter the rest of the respiratory passage and lungs.
7.Nitric Oxide: When we breathe through the nose, it creates Nitric oxide. Nitric oxide is a natural vasodilator. So, when present in the inhaled air, Nitric oxide reaches the body tissues causes increase blood flow to the organs and lower the blood pressure.
8.Promotes oral hygiene: Nasal breathing does not interfere with the normal functioning of the oral cavity. When there is mouth breathing, the mouth gets dried up from the saliva which otherwise cleans up the oral cavity by washing away from bacteria, oral microbiome, maintain the hygiene of the teeth and gums. So, individual breathing through mouth suffers from dental issues and halitosis (bad breath).

So the benefits are tremendous with Nose breathing. Mouth breathing is devoid of these fantastic benefits as it is primarily not designed for breathing.

After a heavy workout or during running, or while sleeping like in Sleep apnoea, the body tries to compensate with mouth breathing to let out the excess blood carbon dioxide level which has gone up. Mouth breathing is shallow and fast, which stimulate the sympathetic system and causes more stress. Mouth breathing causes snoring while sleeping, so some people are advised clinically to use mouth tape to avoid it.


There are different techniques and exercises about how to clear out our nasal passage and facilitate this standard mechanism of nasal breathing. Some popular methods are the Buteyko method and the Yogic breathing, which is alternate nostril breathing or Pranayama.
A method of restoring nasal breathing byย Patrick McKeown, of Buteyko clinic:

Food and mood ๐Ÿ˜‡

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There is an old Spanish proverb “The belly rules the mind” which is indeed true. Food, not only has a significant impact on the physical body and overall health but also on our day to day thinking, decision making, and the entire mental health as well. This saying has been prevalent among various faiths and belief systems from the ancient time. Science has proved in recent times in various researched-based studies.

According to the widely practised Yogic and Ayurvedic literature, everything that is matter arises from a fundamental source called Prakriti (meaning Mother Nature). So, the three primary Gunas (qualities) arises from Mother Nature. The three primary Gunas which are present in all objects and beings surrounding us are – Tamas, Rajas and Sattva. We, human unlike other beings or objects can choose the level of the three qualities in our individual lives and minds depending upon our choices of food, lifestyle and the kind of thoughts we like to cultivate. Our wellbeing and health mainly depend on these preferences. The three states are relative, and keep changing during our day to day life depending on our food choices and lifestyle preferences. Therefore, the three states are:

Satva: It is a state of beingness, in balance, in harmony and a favourable condition. For these qualities to nurture, we need to adapt to the food, that comes directly from Mother Nature. The food that comes from the soil and not from factories. To maintain calmness of mind, we have to adopt and practise Yoga, meditation regularly, which keep the mind stable and peaceful. Such a state is an ideal state of health and wellbeing free from diseases.

Rajas: This is the state of mind related to desires, passion, longing and attachment to worldly pleasures, excessive material goods, excessive work, excessive exercising and even extreme thinking. When we have this state of mind, there is craving for fried, spicy food and stimulants like alcohol, smoking and all sorts of other stimulants.

Tamas: This state of mind is darkness, ignorance and passive.
It is the most unproductive state of mind. Such a state mainly attracts overeating, oversleeping, passive state, fearful state. This state of mind mostly attracts fatty meat, processed and refined food.

So, the kind of food, we have on our plate, that we consume every day, or with each meal determines the state of mind, thought process, our prospects of the world, people around us. Therefore, in yogic practises, the ultimate goal is to cultivate the practice of Satva, adopt Satvic food to be close to our Creator, our beingness, our most authentic self.

Not just mentioned in ancient literature, food impact on both physical and mental health have been studied in several research-based projects all over the world in recent times. For decades, we have been surrounded by sugary, refined, processed and fatty foods, which are like impossible to avoid. Because of their easy accessibility, binging on this kind of foods has made it difficult for the body to deal with them. Apart from causing multiple physical health issues, including lifestyle diseases and obesity, they are grievous for our mental health and brain too. Researches have found out; junk foods are not only killing our health but also causes the shrinking of our brain. The primary functions of the brain being the cognitive functions, the ability to think, perform challenging tasks have found to impact the wrong kind of nutrition. Such a diet is found to have a long term effect on normal brain activities and memory. Habitual intake of such foods changes and alter the programming of the brain.

An Australian study found that not just in the adults and adolescence. Still, pregnant women, too who fed on junk foods, gave birth to children who were more aggressive, fearful, throw tantrums and has less tolerable personality. Without Omega 3 fatty acids, and other nutrients dense food, the brain does not develop naturally.Some more information on Omega three fatty acids https://healthhappinesshealing.org/wp-admin/post.php?post=3844&action=edit

So to conclude, the impact of nutrition in the overall health is wholesome. Not just the diseases but also chronic health issues like autoimmune diseases, obesity, heart diseases, rheumatoid arthritis, diabetes, cancers, celiac disease, irritable bowel syndrome, thyroid issues can be controlled and well managed by changing the diet and lifestyle. Even the impact of nutrition on mental health has been immense. So, with proper diet and lifestyle changes, depression, mood disorders and day to day cognitive functions thought process, task performance, agility, tolerance, decision-making skills could all be improved.

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Coconut oil๐ŸŒด

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Benefits and healing properties against diseases like :

 

Courtesy : Pinterest

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Eye health : 6 important tips ๐Ÿ™Œ

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What is this fuss about blue light on eyes? Blue light is a significant component of sunlight. Blue light is beneficial as it maintains our circadian rythm, the natural wake and sleep cycle. It also makes us alert, boost energy and elevates our cognitive functions in the daytime.

With the change in lifestyle, occupation and technology, people have started living more indoor with devoid of natural sunlight. More exposure to all kinds of technology gadgets, illuminating artificial lights at night after sundown has begun to take a toll on human health.The blue light, which is healthy in the daytime, has started to interrupt the natural sleep cycle in the night time. The intense exposure from blue light emitted from artificial lights like LED, fluorescent lights and prolonged screen time of electronic gadgets like TV, computer and cell phones hurts our eyes and body. The blue light disrupts the secretion of melatonin which is the primary sleep hormone. Though, all light of different wavelength interferes with the secretion of melatonin. But, blue light interferes the maximum when compared to other light. With the daily exposure to blue light at night time, have started to disrupt, not just the sleep cycle, but the entire hormonal cycle and other biological processes of the human body. Researches have even found itย linked to some types of cancers, diabetes, obesity and heart ailments.

Some tips to prevent blue light exposure during the evening and night time:

1. Using dim light at night, preferably dim red light and using old types of incandescent light at home instead of LED lights. In a light spectrum, the longer the wavelength, the less effect it has on our health. Therefore, the red light is less likely to affect the circadian rythm.

2. Limit the screen time at least 2-3 hours before bedtime. It is essential to use a blue light filter or glasses at night time when working in the computer or doing a night shift work.

3. Using a lubricating eye drops to prevent dry eyes and irritation caused by prolonged screen exposure. It is vital to keep a distance of 2 feet away from the computer screen. Eye blinking should frequently be to prevent dryness.

4. Natural exposure to sunlight in the day time is essential for healthy life processes to carry out optimally, prevent mitochondrial damage, helps in ATP synthesis and Vitamin D synthesis.

5. Consuming green leafy veggies, omega three fatty acids rich food, carrots are all good for eyes. Drinking plenty of water is beneficial. Splashing the eyes with cold water to prevent drying and itchiness of eyes. Proper nutritional care necessary and is vital to quit smoking as they both are essential to prevent age-related macular degeneration.

6. Eye muscle exercise and following the 20/20/20 rule.

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