Embrace Work-life Harmony
Stress, anxiety and pressure have become the highlight of our everyday conversation these days. While these words were not frequently used just two decades ago, in today’s time, they have become the causes of so many physical ailments. Stress has been termed as “World Wide Epidemic” by the World Health Organization. What Is Harmonious Work-Life? Work-life harmony is all about integrating all the aspects – work, family, health, friendship - together and like musical notes, making a melody by joining all the elements at the right time so that a melodious song is produced! The idea is to achieve harmony with a focus on one thing at a time. Ways To Achieve Work-Life Harmony Become Self Aware We all know knowledge is power, and learning about self is like having unlimited power. Being self-aware is the key to bringing harmony in life. Some specific actions or reactions may drain or increase our energy. Identifying these can help in avoiding irrelevant results and replacing them with a response instead. Be Mindful and Prioritise The four aspects of our life – Work, Family, Self/ Health and Friends are all important, but keeping all the elements happy all the time is too much to ask for from yourself. Prioritising helps in knowing which aspect needs attention more according to the circumstances. It can help to bring both personal and professional life to a balanced position, and life becomes much more comfortable at both ends. Communicate Effectively Communication plays a paramount role when creating harmony between work and personal life. While there will be times where failure may strike in, communication is the best tool to consider to hold oneself strong. Transparent communication with loved ones, colleagues, bosses or friends can facilitate in being on track. It’s important to interact and be clear with the situations that come across. If things are not going right, there’s always a better choice which is to communicate with the people involved in that situation. Develop Core Habits Core habits are essentially a practice that we start following as it gives us overall life satisfaction; these habits may form intentionally or even unintentionally. Core habits create a domino effect bringing a positive change in all the aspects of our life, thus making it easier to achieve fulfilment in our lives. For instance, core habits can be working out after a stressful day at work or starting the day with meditation, which helps in increasing the level of satisfaction. What are your Core Habits? Write down three habits that will make you feel happier, regardless of how difficult and stressful your day has been. Try this exercise, and you can see yourself analyse so much about a situation you may be in, and help you find your solutions, because, problems come to you only when you have an answer. Attaining work-life harmony is not an easy task, but it’s also not impossible to do. Although it requires one to keep reinventing and learning what works and what doesn’t, the takeaway is extremely beneficial as it leads to less stress, less guilt and more peace of mind.
Stress, anxiety and pressure have become the highlight of our everyday conversation these days. While these words were not frequently…
Managing A Heavy Workload With Motivation
If you feel you are overloaded with work and have heaps of tasks to complete, keep in mind that there are a few individuals in your team or at your workplace who would be happy to go beyond their job descriptions, so before you complain about a workload stop and try to be your driving force. It is instances such as these that demand you adopt the Happy A.X.E principle to proceed with deeper self-introspection over priorities. Therefore go ahead and make the most of the Happy A.X.E rule to stay motivated and upbeat about your work! And remember, a positive and optimistic outlook can go a long way! A-Access Vs. Excess Time On Your Hands Are you under stress because you have less time to access the work, or excess work needs to be done at the earliest? Besides the push from your reporting manager, are there other factors causing stress? Try to identify them and cut them down one by one. Remember, you are giving your best to bring positive results but be open to constructive criticism later. Convincing yourself to unload the work pressure is the first step to feel motivated. X-Xerox The Exact Idea Vs. Apply The Advice Are you open to seeking help from others during this period? One of your colleagues or seniors might have been in a similar situation earlier. So there is nothing wrong with asking for help but see to it that it does not turn into asking for favours. You may implement their advice in your work and seek further help later with their permission. Also, don’t forget that making peace with the people around is essential to help you stay motivated while being honest with your work. Present Vs. Living In The Future When was the last time you enjoyed working overtime? Compare and assess the efforts that you put in during those days with the present work. Give yourself two realistic self-deadlines and work with proper dedication, keeping all distractions away. This will help you feel comfortable while you give your hundred per cent, regardless of the pressure. Working in a high-stress environment is different from working with highly stressed individuals. Engaging yourself and your team through outbound training sessions with the help of professional transformational training experts can help you prevent such instances in the future as the team members do not just take a break but give a break to each other holistically. The team’s abilities are also improved, and leadership qualities are enhanced. What’s more, personal conflicts or intragroup conflicts too are resolved, and communication skills are boosted, leading to better bonding and collaboration. You may be giving your best to bring positive results but convincing yourself to unload the work pressure is the first step to feel motivated. Even though you want to be motivated and inspired to complete all of your tasks, there may be times when you may not feel any motivation at all. There’s also no denying that sometimes, motivation is hard to get hold of. Staring at our screens and simply not being able to get through the work, no matter how hard we try, is an instance we can all relate to. At times like these, you have to get your act together and look for real and practical solutions to be able to get the job done and also inspire yourself. Fortunately, there are certain tricks and tips to help you get motivated in no time at all! Stay Motivated And Upbeat About Your Work Stop thinking of the work as hard and consider it as something that is propelling you towards what you want to be. Envision the task is already completed and also think about how good that would make you feel! Chasing a big goal can be scary at times, as you may not know where to begin! So it’s best to break your goals down into small bite-size goals so that each time you make some progress, you will feel a sense of accomplishment and will be motivated to continue. When you need to complete a task, you will probably not think about doing anything else or for that matter, pick up a book and read! But reading can help you find the motivation you are lacking! Additionally, it’s a profoundly inspiring habit to acquire. Moreover, when you have a deadline to reach, ignore all irrelevant activities and forge ahead to complete your unfinished work by getting rid of anything that wastes your time and always sticks to the activities that apply to a larger goal. Some of the other natural ways to find motivation are to allow yourself some downtime and once refreshed, dive into your task again. Also, remember to celebrate your small wins and reward yourself for staying motivated and on top of things!
If you feel you are overloaded with work and have heaps of tasks to complete, keep in mind that there…
Everything You Need To Know About Brain Tumours
What is a brain tumour? A tumour, in general, is a collection of abnormal cells in your any part of the body. Brain tumours are located inside the skull. The skull encloses the brain, which is very rigid! Any abnormal growth inside this restricted space can cause problems. Brain tumours can be cancerous (malignant) or noncancerous (benign). When benign or malignant tumours grow, they increase the pressure inside your skull. This additional pressure can cause brain damage and can be life-threatening. Brain tumours are categorized as primary or secondary. A primary brain tumour originates in your brain. Many primary brain tumours are benign. Metastatic brain tumour, also known as a secondary brain tumour occurs when the cancer cells spread to the brain from a different organ of the body. Types of brain tumours Primary brain tumours originate in your brain. They can develop from your: • brain cells • membranes surrounding your brain, which is called meninges • nerve cells • glands Primary tumours can either be benign or cancerous. Gliomas and meningiomas are common types of brain tumours in adults. Gliomas Gliomas are tumours that develop from glial cells. These cells normally: • provide nutrition to your central nervous system • supports the structure of the central nervous system • break down dead neurons • clean cellular waste Gliomas tumours can develop from different types of glial cells. Other primary brain tumours Other primary brain tumours include: • Pituitary tumours, which are usually benign • Pineal gland tumours, which can be benign or malignant • Ependymomas are generally benign • Craniopharyngiomas occur mostly in children and could be benign, but these can change clinical symptoms like in vision or premature puberty • Primary central nervous system (CNS) lymphomas that are malignant • Primary germ cell tumours of the brain can be benign or malignant • Meningiomas originate in the meninges • Schwannomas arise in cells that produce the protective cover of your nerves (myelin sheath) called Schwann cells Risk factors for brain tumours Family history About 5 to 10 per cent of all cancers are genetically inherited, or hereditary. It’s rare for a brain tumour to be inherited genetically. Seek a specialist doctor if several people in your family have been diagnosed with a brain tumour. Your doctor might recommend a genetic counsellor in that case. Age With age, the risk toward most types of brain tumours increases as well. Race Brain tumours, in general, are the most common in Caucasians. However, African-Americans are also more likely to find meningiomas. Chemical exposure Being exposed to certain chemicals, even those that you find at your work environment can increase the risk for brain cancer. Exposure to radiation People exposed to ionizing radiation have an increased risk of brain tumours. Ionizing radiation can occur through high-radiation cancer therapies. Radiation from nuclear fallout has similar effects. In the past, the nuclear power plant incidents in Fukushima and Chernobyl gives testament to how people can be exposed to ionizing radiation. What are the symptoms of a brain tumour? Symptoms of brain tumours depend on the location and size of the tumour. Some tumours cause direct damage by invading brain tissue, and some tumours cause pressure on the surrounding brain. You’ll have noticeable symptoms when a growing tumour creates pressure on the brain tissue. Headache is the tell-tale sign of a brain tumour. You may experience headaches that: • occur while you’re sleeping • are worse in the morning after waking up • are worse while coughing, sneezing, or exercising You may also experience: • Blurred vision or double vision • vomiting • Confusion • Weakness in a part of the face or limb • Seizures (especially in adults) • A change in mental functioning Symptoms of pituitary tumours The following symptoms can occur with pituitary tumours: • Nipple discharge, or galactorrhea • Development of breast tissue in men • Lack of menstruation in women • Enlargement of the hands and feet • increased amounts of body hair, or hirsutism • Sensitivity to heat or cold • Low blood pressure • Blurry vision or tunnel vision • Obesity How are brain tumours diagnosed? The diagnosis starts with a physical exam and a look at your medical history. They conclude the following, • muscle strength • memory • coordination • logical ability The doctor may order more tests after they finish the physical exam. These could include: CT scan of the head MRI of the head Angiography Skull X-rays Biopsy Treatment of brain tumours The treatment of a brain tumour depends on: • the type of tumour • the size of the tumour • the location of the tumour • your general health The most common treatment for malignant brain tumours is surgery. The primary goal is to remove as many cancer cells as possible without causing damage or complications to the healthy parts of the brain. Sometimes, the location of some tumours allows for easy and safe removal. Other tumours may be located in an area that limits how much of the tumour can be removed. It is seen that even the partial removal of brain cancer cells can be beneficial. The risks associated with brain surgery include infection and bleeding. Clinically dangerous benign tumours are also surgically removed. Metastatic brain tumours are treated according to the cancer present in the body. If surgery is suggested, it is most likely to be combined with other treatments, like chemotherapy and radiation therapy. After neurosurgery, physical therapy, speech therapy and occupational therapy help you to recover.
What is a brain tumour? A tumour, in general, is a collection of abnormal cells in your any part of…
Understanding Alzheimer’s Disease
Understanding Alzheimer's Disease Alzheimer's disease affects memory, thinking and behaviour of a person. It is a type of dementia. Though the symptoms develop at a gradual pace worsening over time, it can slowly develop into a severe problem that interferes with doing your daily tasks. According to the India Ageing Report 2017, more than four million cases of Alzheimer's are reported per year in India. So saying, Alzheimer's isn't a normal part of ageing, as one may confuse it with being. Also, owing to the nature of the disease and its effect on mankind at large, a definitive solution to combat this disease is the need of the hour. The human mind is a fascinating amalgamation of ideas, emotions and functions that empower our body and lives, creating a variety of experiences. It holds the collective sum of whatever we do, building our choices to improve our past, present and future. Hence, it is essential to keep our mind in top shape. However, due to the hustle and bustle of daily life, combined with undue stress, our mind tends to get neglected. Early Symptoms The symptoms can be varied, yet studies have provided a ray of hope in its proper detection and diagnosis the initial signs of Alzheimer's may be depression and irritability. Also, the symptoms occur in three stages with inter-related characteristics that meld into each other. Irritability, depression and night time behaviour changes are said to develop first. Anxiety, appetite changes, agitation and apathy, follow at a successive pace. The third stage has a variety of mixed symptoms elation, mobility disorders, hallucinations, delusions and impulsive, inappropriate behaviour. Causes Along with a host of health-related complications, mental deterioration is something that often takes place. Yet, as mentioned before, Alzheimer's has more to do with the mind than ageing. The cause lies in the gradual degeneration and death of brain cells. The brain connections are lost on the process. Due to this, the critical mental functions and memory is destroyed. For a person suffering from Alzheimer's, the tissue has negligible nerve cell connections, making it impossible to function and retain things. Diagnosis While prevention is better than cure, we need to talk about the appropriate diagnosis and treatment for the same. Certified tests should be involved to diagnose the stage the deterioration has reached. So here's what can help doctors reach a conclusion: • Consulting immediate family to note change of behaviour. • Conducting tests of memory, problem-solving, attention, counting and language. • Brain scans like computed tomography (CT), positron emission tomography (PeT), or magnetic resonance imaging (MRI) helps in eliminating other causes that trigger the symptoms this needs to be repeated time after time. Coping With Alzheimer's Alzheimer's is a disease that affects the life of the patient, as well as his/her family and caregivers. Keep the following tips in mind as they help in healing and caregiving. • Try to keep things simple, focusing on a single question or activity. • Establish a daily routine to instil faith and semblance. • Create a safe space for the patient to thrive and build a connection. • Shift the focus from words to feeling or intention. • Keep agitation to a minimum level, to keep the energy flow in controlled levels. • Maintain a peaceful and calm demeanour, putting negativity aside. • Enlist the power of humour whenever you can. • Try using music, singing or dancing to empower the person.
Understanding Alzheimer’s Disease Alzheimer’s disease affects memory, thinking and behaviour of a person. It is a type of dementia. Though…
PCOD – A Battle
Affecting almost seven per cent women, Polycystic Ovary Disease (PCOD) or Polycystic Ovary Syndrome (PCOS) is the most frequent endocrine abnormality. Although the exact cause of this syndrome is unknown, some experts believe that it is a bunch of medical ailments put together and can be traced back towards a common etiopathology. It usually starts with some lifestyle issues, which then cause a disturbance in insulin resistance and an imbalance of hormones. PCOD might also lead to stimulation of the thecal cells in the ovaries which then produces hormones in an unusual way which in turn makes a woman get certain androgenic (male) features due to higher levels of androgen (male hormones). The male features include excessive hair on the face, hair fall from the scalp, acne along the jawline, increased body hair and coarser and thicker hair. This disorder may also make it difficult for a woman to lose weight. Early Signs • Irregular periods • Red, painful acne on the jawline • Increased hair fall • Unable to lose/gain weight • Physical Changes • Weight gain • Skin gets darker; especially the underarms, the groin area, all-around the neck, the face and around the nose • Dandruff-like infection around the nose and eyes • Insulin resistance, which is a part of PCOS • Acanthosis nigricans • Small skin growths especially on the neck and face What Can Help • Make sure the acne is under control. Consult a doctor for medication to reduce androgen, which causes issues like acne and hair fall • Some lifestyle modifications and exercising regularly can go a long way • Completely cut down the consumption of sugar and dairy products • Lead a stress-free life • Ensure good sleeping habits • Make sure you have your vitamins and antioxidants • Calm down and take it easy How To Make Your Hair And Skin Healthy • Maintain a healthy diet • Try to replace missing nutrients • Be aware of specific food cravings Dietary Restrictions • Processed foods • Sugary foods • Dairy products • Foods with a high glycemic index What Happens When You Have PCOD? Treatments for PCOD There is no cure for PCOD. But you can manage the symptoms that affect an individual. Polycystic Ovary Disease (PCOD) exhibits a variety of symptoms due to which your health care providers may consider different treatment options for treating this condition and its symptoms. The treatment options suggested by your healthcare provider depending on: • Your symptoms • Other health concerns • Looking to start a family Understand your treatment options at their fullest before deciding on a course of treatment along with their effects on pregnancy. Don’t hesitate to discuss the risks involved in the procedures with your doctor. There is no clear cause for PCOD. However, early detection or diagnosis of PCOD will be constructive in relieving the symptoms as well as to reduce the complications involved. PCOD treatment helps you to manage your concerns, including infertility, hirsutism, acne or obesity. However, specific treatment might involve lifestyle changes or medication. Preventive Measures • Maintain a good lifestyle • Eat healthy (include dark leafy vegetables) • Sleep well • Do some stress-busting exercises Though PCOD cannot be cured completely, the symptoms can be reduced and kept under control.
Affecting almost seven per cent women, Polycystic Ovary Disease (PCOD) or Polycystic Ovary Syndrome (PCOS) is the most frequent endocrine…
Why Is My Period Late?
A late or missed period may occur for many reasons other than pregnancy. Natural causes can run from lopsided hormonal characteristics to genuine ailments. Similarly, there may be multiple times in a woman's life when it is typical for her periods to be sporadic: when they initially start and when menopause begins. As your body experiences the change, your cycle can end up unpredictable. A woman's menstrual cycle is generally around 28 days. However, this duration can also range from 21-35 days. If you do not get your periods within this period, it could be due to one of the following reasons. Stress. Women with dietary issues like anorexia nervosa or bulimia may miss their periods. Your body capacities and ovulation can be changed even if you weigh 10 percent beneath what is viewed as a healthy range. An increase in your weight can restore your menstrual cycle. Additionally, women who take an interest in outdoor exercises like long-distance races may miss their periods too. Polycystic Ovary Disorder (PCOS) PCOS is a condition that makes your body produce a higher amount of androgen, the male hormone. Blisters structure on the ovaries due to this hormonal imbalance which can make ovulation sporadic or stop it altogether. Insulin too can escape balance. This is because of insulin obstruction, which is related to PCOS. Your doctor may recommend conception prevention or other prescription to help regulate your cycle. Contraception. When you go on or off contraception, your period cycle also changes. This is due to the hormone estrogen and progestin in anti-conception medication pills that prevent your ovaries from discharging eggs. It can take as long as half a year for your cycle to regularise again in the wake of ceasing the pill. Different types of contraceptives that are embedded or infused with these hormones can cause missed periods too. When Pregnancy Is Not The Reason. Serious Ailments. Ailments such as diabetes and celiac infection can further influence your menstrual cycle. Changes in glucose are connected to hormonal changes, so even though it is uncommon, ineffectively controlled diabetes could make your period unpredictable. The celiac illness causes irritation that can harm your small intestines, which may keep your body from absorbing essential nutrients leading to late or missed periods. Early Perimenopause. Most women hit menopause between age 45 and 55. Some women who begin to show side effects around age 40 or before are considered to have early perimenopause. It implies that their egg supply is slowing down. Thyroid Issues. An overactive or underactive thyroid gland could also be the reason for late or missed periods. The thyroid gland controls your body's digestion so that hormone levels can be influenced too. However, thyroid issues can be treated with medication, and your period will probably come back to normal after the treatment.
A late or missed period may occur for many reasons other than pregnancy. Natural causes can run from lopsided hormonal…
What Is The Best Self-Care During The COVID-19 Crisis?
Self-care should be uppermost in our minds during the COVID-19 crisis, for several urgent reasons. Self-care returns a sense of control over your own life. It gives you an integrative approach to mind and body. It aligns you with the best knowledge currently available about who is more at risk for developing acute symptoms after being infected. Your immune status is complex, and in mainstream medicine the chief determining factor is traditionally considered to be genetic. However, there are strong links to underlying low-level chronic inflammation connected to lifestyle that is found in most if not all common disorders including heart disease, type 2 diabetes, some cancers, and even obesity. COVID-19 has a mortality rate that increases with age and pre-existing conditions, as we all know by now. What is less publicized is that the hospitalization rate, which is very high at over 15%, also affects younger age groups even though their death rates are lower. In those who are most susceptible, the virus creates an acute and severe form of inflammation referred to as a “cytokine storm”, which then leads to severe symptoms and respiratory damage, even death. Cytokines are the chief protein mediators of inflammation in the body. We can use this information about the dangers of having an elevated pre-existing state of low-level chronic inflammation to perhaps offset the possibility of the kind of acute inflammation that puts a person at risk for severe infection and hospitalization. Let me emphasize the “perhaps” caution. The research on low-level chronic inflammation grows by the year and is very significant. You can go to many websites or our recent book “The Healing Self” to discover the kinds of foods and lifestyles that are either inflammatory or anti-inflammatory. But it is only in the field of integrative medicine that there is a cumulative understanding that anti-inflammation practices need to embrace mind and body. The general public, including mainstream doctors, are more often than not ill-informed of the research that connects meditation and yoga to the benefits of anti-stress, anti-inflammation, and anti-infection. Without a doubt, meditation and yoga have no side effects and are backed by decades of research over their benefits. To this has been added so-called “vagal breathing”, related to the ability of the vagus nerve to induce a relaxed state simply by doing regular deep breathing that equalizes breathing in and breathing out (there are numerous websites providing instructions on this simple but effective technique, which is now a standard recommendation for countering stress). Biophysical anthropologist William C. Bushell points to the damage created by the body’s own immune defenses. To quote a recent article at Medium.com by Maureen Seaberg, “Bushell says that inflammation is the primary way COVID-19 kills. ‘Spread of the virus through the body leads to widespread and intensive activation of the inflammatory defenses throughout the body, though originally intended to combat the pathogen, but at this point instead resulting in widespread tissue damage, and fatally, to acute respiratory distress syndrome (ARDS), in which the lungs become flooded and respiratory failure ensues; the viral toxins themselves play a much lesser role in the tissue damage that ultimately can produce extreme critical disease states (pulmonary aspiration, septic shock), and potentially death.” The uncharted frontier is whether chronic inflammation, which is thought to be widely prevalent in our stress-filled, junk food eating, sleep-deprived society, increases the odds that the body might erupt into acute inflammation, e.g. a cytokine storm, when infected with viruses like COVID-19. One can think of this of this storm as a kind of over-reaction by our immune system. The big question is whether low-grade chronic inflammation may set the stage for this over-reaction and increase the odds of a “cytokine storm” in the presence of a nasty virus like COVID-19. Meanwhile, meditation, yoga, vagal breathing, and other relaxation techniques might provide an edge in the current crisis by reducing the chronic inflammatory state of the body. We’ve joined Bushell and other concerned figures, including Michelle Williams, S.D., Dean of Harvard’s School of Public Health, in advising that meditation and yoga (in addition to a healthy diet and ample sleep) be included in front-line efforts against COVID-19. The public is woefully uninformed about the mind-body benefits of these simple, effective measures, and every model of the pandemic foresees a huge overload on this country’s hospitals. The virus is more contagious and infectious than the flu, and it hospitalizes and kills a much higher percentage of cases. The message about COVID-19 and inflammation is very important. It needs to be received by all of us for our common well-being at any time, but most urgently, now, we all must strive to reduce our base level of chronic inflammation. DEEPAK CHOPRA MD, FACP, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. His 90th book, Metahuman: Unleashing Your Infinite Potential, unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.” Rudolph Tanzi, Ph.D. is the Vice-Chair of Neurology, Director of the Genetics and Aging Research Unit, Co-Director of the Henry and Allison McCance Center for Brain Health, and Co-Director of the MassGeneral Institute for Neurodegenerative Disease at Massachusetts General Hospital. He also serves as the Joseph P. and Rose F. Kennedy Professor of Neurology at Harvard Medical School. Dr. Tanzi discovered several Alzheimer’s disease genes, including all three early-onset familial Alzheimer’s genes, and serves as director of the Alzheimer’s Genome Project. He is also developing therapies for treating and preventing AD using human mini-brain organoid models of the disease, pioneered in his laboratory. Dr. Tanzi has published 600 papers, received numerous awards and was on the 2015 TIME100 Most Influential People in the World list. Dr. Tanzi is a New York Times bestselling author, who has co-authored “Decoding Darkness” and three bestsellers with Deepak Chopra: “Super Brain”, “Super Genes”, and “The Healing Self”.
Self-care should be uppermost in our minds during the COVID-19 crisis, for several urgent reasons. Self-care returns a sense of…
Only A Silent Mind Can Be A Healing Mind
Crises call for action, and the COVID-19 crisis has triggered global action, much of it motivated by alarm, fear, and the dread of uncertainty. But what about the individual person who feels afraid and uncertain? I’d like to propose an answer based on the silent mind. I realize that this approach might sound a bit alien and “spiritual” in the wrong way, but building castles in the air or retreating into yourself isn’t what silent mind is about. A silent mind is about reconnecting to your source. Everyone relies on the top layer of the mind, which is active, constantly thinking and feeling. But when these feelings get fixated on anxiety, alarm, dread, and uncertainty, the active mind cannot pull itself out of its own spiral. Mental activity becomes useless to heal itself, just as a runaway car cannot apply its own brakes. What is needed is a reset. The reset isn’t just mental. Your thoughts are received by every cell in your body, and in turn, all kinds of processes are affected—the immune response, hormonal cycles, sleep, and overall mind-body balance, or homeostasis. If the active mind becomes confused and chaotic, balance is disrupted everywhere. What to do? Centuries ago, in every culture, a deeper level of mind was discovered, and the usual expression surrounding this level, which is silent, calm, and undisturbed, became religious, as in the Old Testament injunction, “Be still and know that I am God.” If we replace God with “your source,” the message comes through to modern ears: Be still and know that I am your source. The most direct result of heeding this message would be to meditate because meditation gives direct access to a silent mind. But countless modern people have tried meditation, and they do not experience the kind of reset that is needed in a crisis. Partly this is due to lack of commitment; the average person has tried meditation and left it behind or only meditates when a sort of psychological Band-Aid is needed. Let me look a bit deeper to show what has been missed, because a silent mind is truly the only healer. In medical school, homeostasis is described as basically physical. If you go for a run, your heart rate, respiration, blood flow to muscles, digestive process, etc. are thrown out of balance, but once you stop running, homeostasis is restored. At the negative end of experience, if you experience a great shock, the fight-or-flight response throws you into extreme imbalance, but when the shock ends, balance is restored. Unfortunately, under a constant threat like COVID-19, the shock doesn’t end. The usual stress response is designed to last no more than a few minutes. Extended to days and weeks, it turns on itself and begins to create damage. The damage first appears psychologically. Under constant stress, people feel tired, grumpy, depressed, anxious, irritable, impatient, and so on. Keep up the pressure, and the next stage is fatigue, lethargy, dullness, and depression. If the stress still doesn’t abate, physical symptoms start to develop, often beginning with insomnia as the result of hormonal interactions being thrown out of whack. There is a lot more to say about this, but the bottom line is that a holistic reset is needed. Without noticing it, you have been holistically resetting yourself for your entire life. Homeostasis isn’t just physical; it involves the whole person. The command center for resetting the whole person isn’t found in our cells, not even our brain cells, and it isn’t found in the active mind, which is just the top layer. The command center for holistic resetting is at the source. Be still and know that I am your source. The evidence for this has existed for decades. Meditation affects heart rate, respiration, brain activity, inflammation markers, and stress levels. Medical science studies each of these factors individually, but we shouldn’t miss the forest for the trees. Everything comes back to the same source. Your source is still and silent; you come closest to it in deep, dreamless sleep. But in a crisis, everything doesn’t automatically go back into balance the way your heart rate will return to normal after you quit running. It turns out that there is useful silence and not-so-useful silence. As consciousness starts to move from its silent source, different paths open up, and the paths you have favored become your unique way of turning silence into something else. Nobody handed you a user’s manual, but in broad terms, silent mind takes a path that is either/or. Let me map how these pathways diverge. Fear or love Separation or unity Suffering or bliss Renewal or habit Self-esteem or self–doubt Security or insecurity Comfort or stress Acceptance or resistance Awareness or unconsciousness These choices arise from silence; they have the same source but travel in opposite directions. If a person is fully conscious or awake, the pathways are directed toward the desirable experiences of love, security, bliss, creativity, renewal, and so on. But as things stand, we are all entangled in a web of choices that are mixed. We suffer but also feel bliss; we love but also fear; we feel self-worth but also self-doubt. A crisis throws us into deeper confusion as it entangles us in too many wrong responses. Healing consists of allowing the silence to go in the right pathways. In every spiritual or wisdom tradition, pure consciousness unfolds, if let alone, in the direction of love, creativity, renewal, and evolution. There is no injunction that says, “Be still and let’s see what happens” or “Be still and who knows how that will work out for you? Instead, the mind-body balance we all have relied upon since infancy is directed positively. Health and wholeness are the norm; creativity and renewal are the norm. This is why I believe that the COVID-19 crisis can lead to healing, because without a doubt everyone feels the need for a rest. Follow this need toward your source, and it will be fulfilled. This is a time when the rest brings into play the infinite power of consciousness. All we have to do is align ourselves with that power at the level of silent mind. DEEPAK CHOPRA™ MD, FACP, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers. His 90th book and national bestseller, Metahuman: Unleashing Your Infinite Potential (Harmony Books), unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.”
Crises call for action, and the COVID-19 crisis has triggered global action, much of it motivated by alarm, fear, and…
Say No To Tobacco
Smoking Kills," we already know that, don't we? It's repeated over and over again, it's plastered onto cigarette boxes, and it's a leading cause of cancer. This deadly habit has a chain reaction of damaging results in almost every organ of our body. Some of the effects of this habit can vary from person-to-person and are dependent on factors such as; weight, underlying health conditions and the extent of tobacco use. Let's get this straight first. Tobacco consumption, in any form, is harmful. It is the most preventable cause of death in the world. According to the World Health Organization (WHO), in the 20th century, tobacco-caused 100 million deaths. Tobacco kills almost half its user, about eight million each year. Over seven million of these deaths are a result of direct tobacco use. At the same time, more than 1.2 million deaths are the result of people who are exposed to second-hand smoke. Tobacco contains around 7000 chemicals, including arsenic, formaldehyde, cyanide, lead, ammonia, carbon monoxide, acrolein, and other poisonous substances besides nicotine. More than 70 of these chemicals are carcinogenic or cancer forming chemicals. Nicotine in tobacco is one of the most addictive substance around, which may surprise a lot of people. Perhaps as much or more addictive than heroin. When used regularly, nicotine latches on to you like a leech and demands continuous supply, even against your will. Different Forms Of Tobacco Innumerable people are addicted to nicotine (one of the most habit-forming substances known to man) in various forms. Some smoke, others sniff or chew it. Smoking is the most common way in which people indulge and consume nicotine. But there are different forms of tobacco use: • Cigarettes • Cigars and beedi • Electronic cigarettes or vaping • Hookah • Chewing tobacco including gutka, khaini Every different form of tobacco comes with its own set of consequences on our health. Effects Of Tobacco Usage On Our Body Tobacco affects our body in many ways starting from the brain, mouth, heart, lungs, skin and our muscles. Here is how tobacco affects these different parts of our body. Brain Nicotine affects the different regions in our brain, which are responsible for attention, memory, learning and our brain's plasticity. Nicotine can reduce brain activity, affect concentration and memory. Nicotine exposure can harm brain development when exposed during adolescence. Remember, nicotine may give you a sense of relaxation but also escalate anxiety and sleep problems. Using tobacco daily can cause headaches and dizziness. Mouth Nicotine stains the teeth, damage the gums, give you bad breath and ruins the taste buds. Smoking and chewing tobacco cause mouth cancer and throat cancer. Heart Smoking tobacco increases the heart rate and blood pressure and causes heart disease and heart attacks. It reduces cardiac efficiency, thereby making it difficult to engage and keep up with physical activities such as exercise and sports. Lungs Regular smokers lung is progressively damaged, thereby making our breathing inefficient. Consequently, smokers waking moments are more miserable as much as its negative impact of breathing during sleep. If someone has Asthma, it is best not to smoke as it can precipitate asthma attacks. Don't forget the increased likelihood of chest infection across the year. Muscles Tobacco decreases the blood supply and oxygen to the muscles, making exercises more strenuous and tiring. Skin Tobacco causes the skin to become dry, yellow and age faster when compared to a non-smoker. Smokers skin is less perfused with blood; therefore, they appear tired and unhealthy. The smell of the cigarettes also tends to stick to the skin. Diseases Caused By Tobacco Usage • Lung diseases like COPD and bronchitis and Asthma • Lung cancer • Mouth and throat cancer • Colon cancer • Stomach cancer • Pancreatic cancer • Heart disease • Stroke • Reproductive effects • Diabetes • Premature births • Blindness, cataracts, age-related macular degeneration What Is Second-hand Smoke? Second-hand smoke is smoke from burning tobacco products, such as cigarettes, cigars, or pipes, and one that is exhaled by the person smoking. There is nothing as a risk-free level of second-hand smoke exposure, as even brief exposure is harmful both for a non-smoker as well as smokers. The only way you can protect non-smokers from second-hand smoke is to avoid smoking indoors or in enclosed spaces. Health Risks Of Second-hand Smoke While it is quite apparent that second-hand smoke is still smoke that contains deadly toxins, it is also essential to understand the hazardous effects on health. As per the CDC, second-hand smoke cause health problems in infants and children, including frequent and severe asthma attacks, ear infections, respiratory infections, and sudden infant death syndrome. Smoking during pregnancy annually results in more than 1,000 infant deaths. Heart ailments and lung cancer are more frequent in adults exposed to second-hand smoke. But there are immediate health effects as well, and that depends on the exposure time. Exposure time to second-hand smoke and effects: • 5 minutes – stiffens the main artery that supplies oxygenated blood • 20-30 minutes – causes blood clotting and the build-up of fat deposits in blood vessels, causing stroke and heart attack. • 2 hours – increases the chances of developing arrhythmias and can trigger a fatal cardiac arrest. Besides, with longer the exposure, there is a significant and higher risk of the deposit of harmful substances in various organs. This results in an increased risk of developing respiratory disorders similar to a smoker, including the risk of lung and other cancers. How To Quit Smoking And Use Of Tobacco Products? While it is conscious thought of choosing a healthy lifestyle, it could be tough when it comes to the reality of quitting smoking. Nonetheless, 'better late than never', as it's never pleasant being dependent on anything. Nicotine is very addictive; therefore withdrawing from it can be discomforting, including intense craving, restlessness and irritability. Given the addictive nature of nicotine, willpower will play a vital role in deciding to come of this terrible and deadly habit and to choose a healthier lifestyle, but it's not sufficient to stay off it. Apart from professional help and motivational counselling, here are some practical tips: • Remember, change can be hard, and motivation is dynamic and subject to significant fluctuation. So, start with 'one crave at a time' and work your way to 'one day at a time'. Build on successes of the previous day or learning from the lack of it. It is well known that the craving, when unattended, become less intense and fizzles out over time. • Write a smoking diary to identify patterns of smoking, especially the time of "critical" cigarettes (smoked after a meal, etc.). Such a journal will also help identify triggers those powerful urges to smoke. Try and cut down on non-essential cigarettes first before venturing into critical ones. As address the triggers one by one. • Choose a day to quit, and arrange a ceremonial burial of cigarette and paraphernalia. • Admitting your intention to quit in a formal announcement to your friends and family will help by forcing you to stick to it. • Designate someone (ideally spouse or partner) to remind, encourage, support and push you to achieve your goals. • Delay and distract your urges to smoke with juices, healthy snack, mint, etc. Smoker often has difficulties in discerning urge to smoke from hunger. So, consuming a small meal can remedy those rising craves. • Avoid the company of smoker and drinking environment initially. Only after you have better control over the urges, you may attempt exposing yourself to a higher risk situation for further desensitisation from urge to smoke or chew tobacco. • Take up exercise to reap the benefit of more unobstructed breathing in the aftermath of a smoke-free life. • Importantly, consider nicotine substitutes like a patch, chewing gums or e-cigarettes. Be informed that these substitutes are ideally taken under professional guidance and support. Don't just switch from one habit to another. Research suggests that majority who try to quit without specialist advice (including motivational therapy)and nicotine replacement (NRT) relapse to smoking soon afterwards. • Finally, there is medication to reduce craving and associated anxiety. These require a formal script from a practising physician or a psychiatrist. Final points to note Quitting smoking or tobacco may be the best thing you will do in your lifetime. If you don't succeed, then try again and again, do something different each time. Lack of successes in quitting and return to smoking can never be the end of the road. Instead, it must be seen as progress on the cycle of change and towards better health. So, don't quit on quitting!
Smoking Kills,” we already know that, don’t we? It’s repeated over and over again, it’s plastered onto cigarette boxes, and…
Five Ways To Train UR Brain During COVID-19 Lockdown
COVID-19 has pushed us back against the wall with the unprecedented lockdowns throughout the world. We are surely trying to live with this novel coronavirus in every way possible. And with things are opening up in due course. While we are all waiting to go back to normal, our brain has been kind of redundant in the past 2-3 months. The unprecedented changes in our lifestyle due to this lockdown, we need to train our brains to improve cognitive and social skills. Learning new skills, setting new goals and challenges for the brain are part of the training to keep our minds functional. Here are the top 5 ways in which you can train your brain for a more cognitively active lifestyle. Diversity is the key. Our activities in daily life rely on several brain or cognitive functions. They include memory, language, planning and speed of processing, among other things. Different types of activities allow us to train our brain do learn more thinking skills. Doing crosswords puzzles, for instance, maybe a great way to teach language and short-term memory. Set smart goals When you are sitting inactive at home, the best way to get back on track is to set goals. But don't set the bar too high. Instead, look to monitor your small goals. When you are done with one part and want to move forward, revise them and aim for a bit higher. Your goal should be about doing a new task in defined time or even achieving a higher difficulty level in a set timeframe. Brain workouts Brain workouts are a great way to train your grey matter. Research has shown that it isn't compulsory to exercise the brain every day. Instead, doing a 'brain workout' session of 30-60 minutes in a week is a great way to keep going. After you've completed the task, try to use these newly-learned skills in your daily activities. This will help you transfer the gains of the brain workout into your day-to-day operations. Overcoming challenges Always remember that the more challenging the activity, the more chances of sharpening your cognitive ability. It might happen with you that you will not be able to conquer the set goals. It can be either because of setting the bar too high or things going beyond your control. It is in these times that you will have to overcome the obstacles by planning meticulously instead of giving up. Better together Ever heard of the phrase two heads are better than one? Well, it works great in the gym for you, right? Try that when you are doing cognitive training. It will not only be more enjoyable but may also increase our level of effort. It will also help you overcome boredom. Not in the mood to do it with face to face? Try going on video calls with your friends and train together.
COVID-19 has pushed us back against the wall with the unprecedented lockdowns throughout the world. We are surely trying to…
How Stressed Are You?
As Abraham Lincoln once said, “Most folks are about as happy as they make up their minds to be”. In urban India, the answer seems to have become a foregone conclusion. Almost akin to saying, if you are alive, you surely have stress! So if having stress is a given, let’s check your attitude towards stress. Is it driving or destroying you? Is it energising and invigorating, or is it extremely exhausting? Is it fantastic or fatiguing? A simplistic diagnosis would be to ask you what your answer was. If you said ‘yes’ to the former all the time, that does make you a stress addict. Without stress you don’t move, but with stress you are all charged up - face flushed, eyes wide, heart pumping and blood racing through your arteries. You may also have said ‘No’ to most of the questions. What then? You do seem to be at the end of your tether, don’t you? You seem to be swamped under the burden of your troubles. Or, the thought of stress puts you in panic mode. You are either overburdened with stress and close to burnout or you have stress phobia. But why not do a quick 30-day stress analysis – a ‘how much’ and ‘where from’ check. You can understand the problem quickly, which will make working on the solution much easier too. If work was “very exciting” then place a W on that day. If the work was “OK” then write 2 Ws. And if it was bad/tiring/disappointing, then give it 3 Ws. Follow this routine with all other areas too. At the end of the week, total up each area individually. This matrix will help you quantify your stress areas, which you can reflect upon on a weekly or monthly basis. The more the Hs, the more the stress caused at home. The less the Rs, the healthier is your relationship quotient! The results may be exactly as you expected - confirming what you always knew. On the other hand, the results of the month may even be quite a revelation. Your perception may have been that home was a boiling pot of stress, but the totals may indicate that in fact, it was work. Now, let us explore some solutions. A problem-solving approach, a change of attitude or a change of perception might help you address specific areas. But meanwhile, you need to burn the existing stress. Let us start with the top of the body and work down to the feet. It was about your lazy bones that Martin Lurther King Jr said, “The time is always right to do what is right.” 1) Head, Neck, Face – When stress burdens us, like Atlas we tend to take the load on our shoulders. The muscles of the neck and shoulders go tight, the jaw clenches and the forehead goes into a frown. All this muscle tension soon results in a tension headache. Here are a few simple steps to beat the Atlas: • Sit comfortably in a chair, legs and arms in an open position. • Gently point your chin to the left shoulder, then right. Repeat it five times. Then point the chin up to the sky and down, five times. • Rotate your neck very slowly – left shoulder, chest, right shoulder, back, left shoulder. • Slowly reverse. Repeat five times. • Now comes the silent scream – open your mouth wide, squeeze those eyes shut and let out a scream at a zero volume. This is a good preventive measure, though it may not help much if the headache is severe. Try it when you feel discomfort starting. • Time taken: 5 minutes. 2) Chest – With stress, the chest feels heavy, the breathing short and uncomfortable and this only adds to the state of arousal. Try these quickies to breathe right. • Sit with the back straight in, in an open body position. • Close your eyes and focus on your breathing. • Slow your breath down to a count of four in, and then 4 out. • When you breathe in, push the abdomen out and when you breathe out, pull the abdomen in. • Now reverse count your breaths. Depending on the time available, start with 54 or 16. One count for breathe in and one for breathe out. When you reach zero, open your eyes. • Now your breathing is slow: lower chest and lungs are being used, your oxygen requirement is being met and your body and mind are becoming calm. • Time taken: 5 minutes The value of a robust physical activity is many folds. Whether it is an hour of aerobics, Bollywood dance or salsa, a walk or jog around the park or a strenuous session of swimming, the benefits are felt by your heart, lungs and blood vessels. The muscles and the joints of the body are mobilised and strengthened. And most importantly, the stress impacts of hormones and neurochemicals are burned and reduced. Feel-good hormones or endorphins are released creating a sense of de-stress and wellbeing. To the above list let’s add sports – tennis, football, basketball, hockey or cricket. With this, you will learn to work within a team, subjugate your ego for the group, rise to a leadership position if required, demand the best out of each teammate and rise to the challenge of a win!
As Abraham Lincoln once said, “Most folks are about as happy as they make up their minds to be”. In…
Laughter Therapy
We've all heard 'Laughter is the best medicine', but have you ever wondered why? You laugh when someone tickles you, or you hear something funny or see something that amuses you. Laughter is the physiological response to humour. We can respond to either spontaneous or stimulated humour. Laughter therapy is all about stimulated humour that is scientifically proven in medical treatments also. Let us understand laughter and explore the impact it has on our overall health. What is laughter therapy? Research states that the more we laugh, the better off we are. When we laugh, our blood pressure rises, and we breathe faster, which sends more oxygen to our body. The effects of exercise and laughter are very similar, and if you combine the two, it can boost your heart rate too! Laughter yoga is an excellent example of how we can accomplish this. It's a technique that uses a combination of fun, stress and tension relieving laughter exercises. With your regular yoga, a gentle breathing and stretching exercise, rhythmic clapping and saying 'hohoho' or 'hаhаhа' in unison imitate laughter, is a part of laughter yoga. As we laugh, we release the feel-good hormones known as Endorphins. For all the sceptical people out there, conduct this small experiment. Whenever you are stressed, anxious or afraid start saying 'ha ha ho ho' for twenty seconds, doing so will definitely put you at ease and clears your head of all those worrisome thoughts. Adapting this technique into your daily routine will put a spring in your step. Ways To Indulge In Laughter Laughter is contagious, and alongside is one of the sweetest antidotes to stress. Also, it is the fastest way to bring the body and mind into balance. Adding humour to life helps in being more grounded, focused and alert. Some ways to indulge in laughter are pranks, practical jokes, sketch comedy, stand-up comedy, theatre plays, entertaining movies, sarcasm, short stories, anecdotes and many more. Regardless of whether it improves our health, or boosts our energy levels – laughter can improve our quality of life. Health Benefits Of Laughter Therapy Mental Health Benefits: 1. Add joy and zest to life: Laughing helps to rev up your mood and make you feel relaxed. Due to the endorphins, we quickly lighten up. 2. Eases anxiety, tension and stress: Laughing is an excellent stress buster as they make you feel calmer and therefore, less stressed. 3. Strengthens resilience: Tackle the harsh situation in life with humour often open doors to new perspectives. You feel more secure and can handle tough situations more confidently. 4. Improves mood: The feel-good hormones help to fight depression and reduces panic. If an anxious person even forces a laugh, their level of fear will be decreased almost instantly. Physical health benefits: 1. Boosts immunity: Laughing boosts immunity in the body by increase immune cells and grooming positivity. It fights serious mental health conditions like depression and anxiety. 2. Lowers stress hormones: Endorphins, the feel-good hormones help you to reduce the levels of cortisol in the body, hence promoting overall wellbeing. 3. Decreases pain: When you are in pain, your body automatically produces endorphins to counter it. Laughter further stimulates the production of endorphins, thus reducing any pain your body might be feeling or going through. 4. Relaxes your muscles: Our body language gives away the clue of being under pressure or moody. A hearty laugh relaxes increases circulation and aids in relaxing our muscles. 5. Prevents heart disease: With the overall improvement in blood circulation and heart rate, coupled with lower blood pressure, the health of your heart improves significantly. Social benefits 1. Strengthens relationships: Our sweet memories are often the ones we share a moment filled with laughter with our loved ones. Laughing together creates a certain kind of bond and makes it easier to converse and resolve conflict. 2. Spreads positivity: Laughter is contagious; every time we see people laughing and smiling, we remember our own memories. It gives us hope and positivity. 3. Enhances teamwork: Smiling and laughing makes it easier to blend in and not be offensive or rude. Giving a smile always build up teamwork as communication gets simpler and comfortable. Welcoming new members with a smile will put them at ease and bring out their true potential. 4. Helps defuse conflict: A small laugh opens many doors of effective communication. It acts as a tool to break the awkwardness, builds trust and patiently listens to perspectives. Did you know? • According to the research, a couple that tackles stress with laughter set relationship goals. • Just 10 to 15 minutes of laughing a day can burn up to 40 calories and help in weight loss. • Sense of humour can be a genetic trait. • Science proves that laughter is contagious. • An uncontrollable fit of laughter can cause cardiac arrest or asphyxiation also. Whatever the source may be, right from the funniest to the scariest, if something makes you laugh, and forget your woes, then it's definitely a good sign. So, keep laughing!
We’ve all heard ‘Laughter is the best medicine’, but have you ever wondered why? You laugh when someone tickles you,…