Merry Christmas and a Prosperous New Year 2021🎄🎊🎉

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Wishing you and yours, Merry Christmas and a Prosperous New Year 2021.

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Blessings and much love to all 💐

Cognitive health and wellness 🧠

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Though we are moving fast in the field of science and technology, but are we taking enough care of our cognitive health? Just the way as we do for our physical health. Due to awareness around maintaining a healthy lifestyle, our life expectancy has increased twofold. Still, at the same time, there is an emerging number of brain and cognitive issues. These chronic brain issues significantly affect life, making it disabled for living. The WHO has rightly pointed out that in recent years to come, one out of every five individual will be affected by either dementia or Alzheimer’s disease. Therefore, the problem is severe, and there is an urgent need for proper care and development of cognitive health and functions as one age from a young child to growing older.

Usually, the brain functions and coordinate through four different areas to carry out our daily activities.
1.Memory: Recalling the memory, working memory and problem solving using past experiences.
2.Executive function: Planning, decision making, organizing.
3.Speed/Accuracy: How fast and efficiently, one can complete a particular task?
4.Concentration: Keeping the mind focused on a specific task despite the interruptions, noises, distractions.

Cognitive health and fitness are at its best when in our day to day circumstances, we can do the right thinking, right ways, and at the right time:
1. Approaching a problem or an issue, by flexible thinking and not linear thinking. Keeping an open mind, thinking with multiple approaches and self-regulating.
2. Being able to focus and be attentive on a particular task within the day to day environment of distractions, interruptions and noises.
3. A working memory, recalling memory and problem-solving.
4. Cognitive strength of being both resilient and vulnerable.

When our brain and cognitive domains are not at our best, due to improper sleep or dehydration or any stress, we face several issues like:

1.Brain fog, foggy memory, forgetfulness.
2.Poor mind control
3.Lack of focus, easily distracted.
4.Unable to make decisions
5.Slow while performing the task.


We have already known the fact of Neuroplasticity and that the brain is changeable. It has amazing capacity of learning and storing informations. To know more, here is the link https://healthhappinesshealing.org/wp-admin/post.php?post=2676&action=edit. By practising and repeating things, new synaptic connections can be made or strengthen the already existing neural pathways. More synaptic density allows more flexible thinking approaches. So, there are several ways; we can keep our cognitive health intact :
1. Learning new things, languages, hobbies, music like an instrument and so on.

2.Trying to have new experiences like walking in a new direction, travelling to a new place, exploring a new idea, creativity, trying a unique taste.
3. Being more attentive of the environment like the smell, sound, any physical sensation.


4. Solving problems, trying math, puzzles.


5.Physical movement: Cross crawling exercises, hand body coordination like juggling, weight training, resistant activity.


6. Consuming brain nourishing food. If you want to know more about the food and it’s importance to brain health, here is the link https://healthhappinesshealing.org/wp-admin/post.php?post=3922&action=edit

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Blessings and much love to all 💐

 

 

 

 

High Sensitive Person ( HSP): A closer look 🧐

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Being one of them or maybe, we must have come across people who are overwhelmed with trivial things, or sensory subtleties like a crowded place, loud noises, a strong odour. Or people who get easily stressed out, quickly get hurt or being overly emotional. This happens because such people are born with a particular personality trait and a susceptible nervous system so considered as High Sensitive People.

6 points to understand a high sensitive person:

1. People born with this personality trait is not abnormal, nor this isn’t a disorder. They have this personality because their brain is wired differently. There are scientific reasons for this kind of behaviour. Anatomically, their brain has a prominent insula which is responsible for their heightened state of emotional and sensory sensitivities. Their brain is wired to have a lower threshold for emotional and sensory reactivity. Genetically, they are associated with the 5HTLPR gene, which is related to mental issues like depression and anxiety. This personality trait is also known as sensory processing sensitivity (SPS).


2.High sensitive person does not necessarily are introverts. A few percentages of people with this trait can behave like an extrovert. Introverts are people who like or enjoy being alone. In contrast, HSP can have deep human connections and can be comfortable with a few set of people. They are sensitive to physical, mental, emotional and sensitive subtleties.


3.High sensitive People are deep thinkers, highly emotional and intense. They are sensitive to the external sensory sensitivities like a crowded place, parties, loud noises, strong smell or any physical sensations. Such personality is gifted with highly creative talents like art, painting, music, writing or in any such creative fields.

4.People with this trait can overthink easily. Overthinking can lead to repeating the same trail of thoughts, which can quickly turn to negative thinking. Repeating the same spiralling thought pattern can also lead to anxiety, depression and stress disorder.

5.High Sensitive people are not comfortable with multi-tasking or highly competitive environment. Too many tasks at a time can make them overwhelmed and stressful. So, choosing a profession or a job, which they can enjoy doing is quite crucial.

6.If you are born with this trait, self-acceptance is crucial. Self-criticism doesn’t hold any purpose. Though it is quite challenging to go through the everyday stress of life, living with emotional and sensory subtleties, but they have the capabilities to overcome them. They can thrive and become very successful too. Adjusting the environment according to their convenience and keeping a few trusted friends and family for emotional support is hugely beneficial. As far as physical and emotional strain is concerned, adopting a healthy lifestyle, enjoying a hobby, a daily exercise routine, sleep, mindfulness, meditation can help to lead a balanced life.

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Blessings and much love to all 💐

 

 

 

 

 

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.

Thanks for reading.

Blessings and much love to all 💐

Self confidence ✊

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Self confidence…..

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Courtesy: Pinterest

Glycemic index: 6 facts to know 🙌

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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

Chronic Fatigue Syndrome 😔

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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.

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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 💐

Hair health 🙌

Hello everyone ! Have a great and safe Sunday ☀️🙋🏻

Our hair is the crown, we never take off. So, hair is a significant part of our physical appearance; hence it is crucial. Structurally, hair consist of a protein called keratin. A hair follicle supports each hair shaft. The root of each hair follicle lies the hair bulb. It is in this hair bulb; new cells develop and grow and give rise to the latest hair follicle. The hair bulb contains the blood vessels which nourishes and supply necessary nutrients to the cells to grow and develop. The colour of the hair depends upon pigment cells called melanin. The structure and texture of the hair are related to genetic predisposition.
Each hair grows through a cycle of 3 phases:

Growth phase: In this phase, the hair is growing in prominence.
Transitional phase: When the hair stops growing, matures and the hair follicle start to shrink.
Resting phase: When the old hair fall, cells die, and new cells start to develop and grow.

Typically with ageing, the hair pigment cells die, and hair begins to turn grey and fall. But, in the recent decade, due to environmental pollution, harmful UV rays, unhealthy lifestyle, unhealthy hair treatment, hair thinning, hair greying and hair fall has become very common even in the young age group.

Some common causes of hair thinning and hair fall:

1.Poor nutrition: Unhealthy eating habits like eating junk food, processed food, artificial sweeteners, cola, juices does not provide any nutritional value but instead add to empty calories to the body. Again, some people go on a crash diet, leaving behind necessary nutrient-dense food like healthy fat has to suffer hair fall. When the body does not get enough nutrient-dense food, it transports the remaining nutrients to the vital organs. It is the hair which is left neglected. Hence hair fall, hair thinning and low growth.

2.Poor Blood circulation: Sometimes, even if you have a well balanced nutritious diet, yet you may face hair issues. Hair problems happen because the blood nutrients are unable to reach the cells in the hair bulb. So, massaging the scalp is essential to stimulate the blood circulation and enrich the hair bulb with the necessary nutrition. Even physical exercise is critical. Daily routine exercise, causes proper movement in the body which ensures efficient blood circulation in every part of the body, including the scalp. Women suffering from hormonal imbalance and thyroid issues, suffering from hair fall, exercise is highly recommended.


3.Excessive stress: This is important because, in a chronic state of stress, the body tends to remain in the sympathetic mode, which blocks the body’s normal functioning of growth and renewal mechanism.


4.Heat and chemicals: Heat is very harmful to hair. Hot water baths, use of excessive hair styling methods like hair drying, hair straightening, hair curling are all harmful. Tying hair too tightly all the time may affect the hair root. Avoiding too many hair products, colouring agents, and toxic chemicals like sulphate can cause hair damage. Fragrance hair products may contain alcohol which is harmful also.

Measures to protect and keep hair healthy:

1.Nourishment: It is vital to keep the scalp healthy and clean to have healthy hair. So, cleaning the scalp 2-3 times a week with a mild shampoo is essential to remove pollutants and impurities. Massaging the scalp gently 5-10 mins, 3-4 times a week will improve the blood circulation drastically. Natural oil like coconut, almond or jojoba oil is nourishing and can be used for hair massage.

2.Exercise: Regular exercise is essential to ensure proper blood circulation to provide necessary nutrients to the body, including the scalp.


3.Drinking water is overall healthy and good for hair too.
4. Five Superfoods for hair:


Eggs: They are in rich in protein and biotin. Keratin which is protein is present in each hair strand, so protein intake is crucial for hair. Biotin gives strength to hair and promotes hair growth.


Green leafy vegetables: Dark green leafy vegetables and spinach are rich sources of iron, vitamin A and C. Adequate iron is required to produce haemoglobin in the blood. Haemoglobin is essential to transport oxygen to cells, and hence, it is suitable for scalp and hair growth. Other rich sources of iron are beans, pulses, soya, seeds, nuts, broccoli and cabbage.

Vitamin B12: It helps in hair growth and texture. The sources are meat, fish, salmon, milk, dairy products, eggs.


Fat-soluble vitamins: Vitamin D, E, A, K are all essential for hair health. Consuming healthy fat of omega-three fatty acid is not only good for hair health but also help in the absorption of fat-soluble vitamins. Vitamin A helps in the production of sebum which nourishes the hair. Sources are sweet potatoes, carrots, seeds and nuts.
Vitamin C and E are potent antioxidants and prevent free radical damage. Therefore, they are protective of hair.
Sources are Lemon, berries, almonds, avocados, spinach, guavas.


Zinc: Zinc promotes hair growth and repair and prevents hair loss. Sources are meat, shellfish, sprouts, pumpkin seeds and sesame seeds.

Thanks for reading.

Blessings and much love to all 💐