There are never any simple solutions or answers to mental health challenges, this is especially true for suicide. Those who contemplate ending their lives are usually at an emotionally draining and isolating precipice of a mental health crisis, they see no way out of. This is why, one of the most important aspects of our lives is to develop positive relationships; having fulfilling and meaningful relationships with our friends and family, people who we love and respect, can help create meaning in our lives and make for an important support system.
If you know someone who is struggling with their mental health, here are some ways to help them deal with their crisis and be that one person in their lives who can truly help make a difference shared by Dilshad Khurana, Psychologist, Head Mpower, Helpline.
Be Empathetic: Empathy is the basis of most human relationships, and it is an even more crucial component when dealing with someone who is going through a mental health crisis. The key to developing meaningful relationships is to really listen to what someone has to say rather than just hearing what they have to say. For instance, while speaking with someone who is going through a tough time with regard to their mental health, it is important that you make eye contact with them during the conversation and be fully present in the moment. Avoid interrupting them or deviating from conversation to a frivolous topic. Try to build a deeper conversation with them and listen to them intently. This can help the opposite person feel more seen and heard, and will eventually help them to open up to you about their mental health struggles.
Be aware of the other person's perspective: Always keep the other person's perspective in mind - this is a seemingly simple yet difficult piece of advice to follow. When we take the time to see things from the other person's point of view, it helps us to understand them better and make for a more meaningful relationship.
After all, everyone wants to feel like their experiences and opinions are valued and respected, and for those struggling with their mental health, this is even more important. Hence, try to look at things from the other person's perspective the next time you are in a conversation, you may be surprised by what you discover and even help them see beyond their current situation.
Open Communication: Communication is one of the first things we learn in life - whether it is learning how to speak or using actions and gestures to convey our feelings, it is one of the most primal aspects of human life. However, as we grow older, communicating meaningfully gets harder, and having tough conversations about how we truly feel gets rarer. But these conversations are vital for those who are coping with issues such as depression or anxiety. And at times, having open and honest conversations can mean the difference between life and death. Thus, communicating openly and honestly with those dealing with mental health struggles is a crucial aspect of developing healthy and positive relationships.
Relationship with Oneself: While external relationships play an important role in our lives, the most significant relationship we have is the one with ourselves. Building our self-esteem and self-worth is one of the most important things we can do for ourselves and it is a crucial aspect of mental health.
If we want to cultivate a positive relationship with ourselves, we need to be kind and forgiving, accept our flaws, and work on accepting our bodies and minds the way they are - this is probably the most important thing we can do for our mental health.
Seek Help: Life is not easy when we are under a lot of pressure. Sometimes, we may feel like we aren't good enough and that everything is going wrong. Such feelings can easily precipitate into thoughts of self-harm. However, it is important to know that there is a way out of such a vicious cycle, and trained professionals such as therapists, counselors, and psychiatrists can help immensely.
Through their years of experience and study, therapists are trained to help people who are dealing with mental health crises. For instance, someone who is going through a breakup after a long-term relationship or a student who has failed their exam - for them, these failures might seem monumental and something that they cannot get past. However, a trained psychologist can help them to realize that failures in exams, careers, or relationships aren't permanent. Thus, seeking help is perhaps the most important tool in the fight against suicide and mental health problems.
Additionally, society plays a significant role in promoting mental health awareness. Through public awareness initiatives such as street plays like the one recently conducted by Whistling Woods International at Churchgate station on World Suicide Prevention Day, or street art, people can help reduce the stigma associated with discussing mental health openly.
Thus, having positive personal relationships and being part of a society that is non-judgemental about mental health issues are some of the most important factors that can help to prevent suicide.
If you think somebody you know might be struggling, don't hesitate to seek help. Together, we can help prevent suicides by building more positive relationships in our communities and talking about mental health more openly. For professional support, you can reach out to the Suicide prevention helpline.
Read More► 6 Mental Health Tips For Indian Millennials That Actually Work
Indian millennials frequently experience stress and anxiety since they belong to a generation that is constantly rushing to finish their tasks and accomplish their objectives. Concentration issues, tiredness, alterations in sleep and food patterns, and feelings of hopelessness and worthlessness are among the common issues.
Here's a look at 6 practical suggestions for the mental wellness of Indian millennials.
Disconnect From Electronics and Social Media
We must do the same when spending time with family and friends as we do when attending meetings at business by keeping our phones on silent mode. Constant usage of social media can result in negative emotions like melancholy, loneliness, jealousy, anxiety, and general life discontent. A digital detox entails cutting off from technology and social media.
It is a time to unwind, partake in enjoyable pursuits, or spend time with loved ones. You can live in the now and engage in meaningful conversations with people by taking a social media sabbatical. By reducing distractions, promoting self-reflection, and even enhancing sleep, taking a break from technology provides you an opportunity to enjoy life.
Be Honest With Yourself
Honesty improves mental health. Before you can improve the situation, you must admit there's a problem. Others are easier to fool, but you must always be honest with yourself and observant of your feelings. Identify your ideal and actual self. Before making tangible, doable adjustments, you must understand where your ideal self comes from. It's as important to believe in one self as it is, to be honest with oneself because confidence can do so much.
Reflect and Adapt
Although it may appear that you have no control over the stress at work and at home, there are steps you can take to alleviate the strain and reclaim control. Effective stress management enables you to break stress's grasp on your life, allowing you to become happier, healthier, and more productive. The ultimate objective is a balanced existence that includes time for work, relationships, relaxation, and enjoyment, as well as the fortitude to withstand pressure and face obstacles head-on. We can handle every new or different situation by reflecting on our reactions to stress or other stimuli. While having a perfect work-life balance is a myth, it's important to try new things and figure out what works best by adopting the most effective stress-management techniques.
You are Precious
If you understand that every day is a gift, then you are living life seriously and know that you are precious. We occasionally lose sight of how fleeting life is and how priceless we are because of how busy we are. Only you know the difficulties you've faced, and your heart is aware of the amount of bravery you've displayed in each situation. Since you deserve to be loved and accepted, accept the precious you. In addition to preventing anxiety and depression, practicing self-love and knowing that you are precious is linked to an increase in pleasure, greater life satisfaction, and greater resiliency.
Do Not Shy Away from Help
It takes courage but is extremely helpful to ask for mental health treatment. We must comprehend the significance of instilling good help-seeking behaviour to create a more compassionate and fulfilling society. This is so because we must erase the stigma around mental health. Our general well-being and happiness can be significantly enhanced by seeking treatment, as well as our personal and professional lives. By asking for assistance, one can avoid going through difficult times alone, acquire new coping mechanisms, develop relationships, and enhance your quality of life.
Our way of life has taken on the character of the Rajdhani Express, and there is a great deal of pressure to outdo everyone. While maintaining a high level of performance is good, it's also crucial to slow down. You are aware of what a Porsche with no breaks is capable of. So, unwind and take a break. Take that one day off to rest, and don't feel bad about it. Shake a leg during the break because dancing and grooving might result in many changes.
According to studies, moving causes the production of endorphins, or "happy hormones," so if your mind is going round in circles, try shaking your leg. Also, give yourself a pat on the back for a job well done since you are the only one who should be aware of and grateful for your efforts.
One must seek professional help for counselling if they are still experiencing stress, demotivation, depression, procrastination, or the inability to act decisively at work, which hinders growth at the workplace. They can call or chat on the Mpower Let's talk 1 on 1 free multilingual 24x7 free helpline number 1800-120-820050. (Dr. Neerja Birla, Founder & Chairperson, MPower, an initiative of Aditya Birla Education Trust)
Read More► Facts & Myths About Arthritis
Among the many benefits of maintaining heart health include the ability to live a long life, relieve symptoms of depression, and reduce the chance of dementia. According to a proverb, "With a healthy heart, the beat carries on." The path to a healthy heart is broken down by Luke Coutinho, Holistic Nutrition and Lifestyle - Integrative and Lifestyle Medicine, Founder of You Care.
Tips to Keep Your Heart Healthy
Emotional Health: Today emotional health is a no.1 priority for better heart health. Negative emotions and thoughts stimulate the flight and fight response which results in the production of cortisol. Elevated levels of cortisol are known to also elevate blood pressure, heart rate, and inflammation, all of which can harm heart health. Invest more time in healing yourself emotionally through yoga, pranayama, meditation, visualization, laughter, positive affirmations, etc.
Vitamin Breathing: One deep inhale and exhale is all it takes to calm your mind and heart. Deep breathing is known to shift our body from a state of fight and flight to a state of rest and digestion almost instantly. This makes a regular practice of deep breathing an extremely heart-healthy habit.
Anti-Inflammatory and Antioxidant-Rich Foods: The main reasons behind heart attacks are not cholesterol but inflammation and oxidative damage in the heart, blood vessels, endothelial lining, arteries, etc. Inflammation and oxidative damage are caused by the free radicals from the food that we eat, the air that we breathe, and several lifestyle choices that we make. Foods like turmeric, ginger, garlic, and black pepper - are potent foods to curb inflammation. Additionally, eat an array of differently colored fruits and berries when they are in season.
Prioritize Sleep: Poor sleep or lack of sleep can be destructive to our heart health. This is because when we sleep, the heart gets a break and works lesser. The heart is a muscle and it requires recovery. Lack of sleep also increases insulin resistance, blood pressure, and inflammation.
Stay Active: Sitting excessively is like smoking. Make sure you are physically active throughout the day. The risks of heart attacks are more in people who live inactive lifestyles. Walking, yoga, Zumba, and trekking are extremely beneficial exercises for the heart.
Cut Out Smoking: Both active and passive smoking is toxic to the heart. Smoking contributes to both oxidative damage and inflammation in the body. The chemicals emitted from cigarette cause plaque build-up in the arteries. It also depletes several vitamins and minerals and hardens the arteries.
Get more raw food in your diet for its fiber and antioxidant intake.
10 foods that will help your heart stay young and healthy
Good Quality Oils: like coconut oil, pure A2 Gir cow ghee, and mustard oil help boost good cholesterol and fight inflammation.
Omega 3-Rich Foods: Omega 3 fatty acid is an important and extremely healthy fatty acid for the heart. It helps in curbing inflammation, heals arterial walls, and boosts HDL while lowering LDL. E.g.: fatty fish, flax seeds, walnuts, and chia seeds to name a few.
Beetroot: for its ability to act as a vasodilator and high antioxidant content.
Garlic: for its inflammatory and bad cholesterol-lowering properties. It also acts as a natural blood thinner.
Organic Tea (black, white, oolong, matcha): for its high antioxidant content, especially EGCG. Also, research now finds that it holds potent cholesterol-lowering properties and can prevent plaque build-up in the arteries.
Fruits Like Grapes, Pomegranate, and Berries: for their high antioxidant content.
Vitamin E-Rich Foods: for their ability to curb inflammation, fight free radicals, cell repair, and heal arteries. It's a must-have for people who are exposed to cigarette and industrial pollution. E.g.: sunflower seeds, unsalted peanuts, avocados, almonds, and sesame.
Magnesium-Rich Foods: for their ability to boost cardiac muscle health, and blood pressure. E.g.: all nuts and seeds, green leafy vegetables, cacao.
Potassium-Rich Foods: plays a role in every heartbeat. It manages blood pressure, and cardiac muscle contractions and keeps the heart rhythm steady. E.g.: banana, avocados, pumpkin.
Vitamin K-Rich Foods: for high antioxidant properties and preventing calcification of arteries. E.g.: green leafy vegetables, broccoli, prunes, avocado.
Foods to Avoid
Refined Sugar and Refined Carbohydrate Intake: Both of them can contribute to inflammation, spike blood sugar levels and thus increase the risk of a heart attack. Also, excess of both could lead to elevated triglyceride levels. On the other hand, complex carbs like dosas, idlis, rotis, hand-pounded rice, etc are all healthy carbs and can be included in your diet for good health and preventing the risk of a heart attack. People who give up on such complex carbs end up being deficient in Vitamin K2 - which can result in the calcification of arteries.
Refined Salt: Refined salt and MSG can create inflammation in the body, elevate blood pressure and cause water retention thereby burdening the kidneys. One can opt for Himalayan pink or rock salt after they keep their health professional in the loop.
Refined Oils: Refined vegetable oils are rich in omega-6 fatty acids. Omega 6 is harmful to health as it leads to inflammation and oxidative stress in the body.
Processed and Packaged Foods: Processed and packaged foods too are causative to increased rates of heart attacks and stroke. This is again because this packaged and processed food is prepared with low-grade refined oil which increases oxidative damage and inflammation in the body.
Excessive Tea and Coffee, Alcohol: Overconsumption of tea, and coffee can aggravate or cause acidity and inflammation, more so if the beverage contains sugar, cream, and other additives. Alcohol too can raise bad cholesterol, cause inflammation and elevate blood pressure.
Read More► Walnuts For A Healthy Heart
भारत में बनी खांसी की दवाओं पर डब्ल्यूएचओ के अलर्ट पर भारत का स्वास्थ्य मंत्रालय 'एक्शन' में आ गया है। केंद्र सरकार ने हरियाणा स्थित फार्मास्युटिकल फर्म द्वारा निर्मित कफ सिरप की जांच शुरू कर दी है। केंद्रीय औषधि मानक नियंत्रण संगठन (सीडीएससीओ) ने चार मेडेन फार्मास्युटिकल्स लिमिटेड द्वारा निर्मित दवाओं के एक ही बैच के नमूने भेजे हैं, जिन पर डब्ल्यूएचओ ने अलर्ट जारी किया है। स्वास्थ्य मंत्रालय ने जांच के बाद आगे की कार्रवाई की बात कही है। स्वास्थ्य मंत्रालय के एक बयान में कहा गया है कि नमूने (सभी चार दवाओं के लिए मेसर्स मेडेन फार्मास्युटिकल्स लिमिटेड द्वारा निर्मित एक ही बैच के नियंत्रित नमूने) को सीडीएससीओ द्वारा क्षेत्रीय ड्रग टेस्टिंग लैब, चंडीगढ़ में परीक्षण के लिए भेजा गया है, जिसके परिणाम आगे की कार्रवाई का मार्गदर्शन करेंगे और साथ ही डब्ल्यूएचओ से प्राप्त होने वाले इनपुट पर स्पष्टता लाएंगे।
मंत्रालय ने कहा कि डब्ल्यूएचओ ने भारत के राष्ट्रीय दवा नियामक डीसीजीआई को सूचित किया कि वह इस समय गाम्बिया को सहायता और सलाह प्रदान कर रहा है, जहां बच्चों की मौत हो गई है और डायथाइलीन ग्लाइकॉल या एथिलीन ग्लाइकॉल से दूषित दवाओं के उपयोग का संदेह है।
विश्व स्वास्थ्य संगठन ने बुधवार को चेतावनी दी थी कि हरियाणा के सोनीपत स्थित मैडेन फार्मास्युटिकल्स लिमिटेड द्वारा उत्पादित चार कफ सिरप पश्चिम अफ्रीकी राष्ट्र गाम्बिया में मौतों का कारण हो सकते हैं।
मंत्रालय ने कहा, सीडीएससीओ ने तुरंत हरियाणा राज्य नियामक प्राधिकरण के साथ मामला उठाया, जिसके अधिकार क्षेत्र में मेडेन फार्मास्युटिकल लिमिटेड, सोनीपत की दवा निर्माण इकाई आती है। इसके अलावा, राज्य औषधि नियंत्रक, हरियाणा के सहयोग से मामले में तथ्यों/विवरणों का पता लगाने के लिए एक विस्तृत जांच शुरू की गई।
आगे कहा गया, सीडीएससीओ की प्रारंभिक जांच से यह पता चला है कि मेडेन फार्मास्युटिकल्स प्रोमेथाजि़न ओरल सॉल्यूशन बीपी, कोफेक्सनालिन बेबी कफ सिरप, माकॉफ बेबी कफ सिरप और मैग्रिप एन कोल्ड सिरप उत्पादों के लिए स्टेट ड्रग कंट्रोलर द्वारा लाइसेंस प्राप्त एक निर्माता है। कंपनी ने इन उत्पादों का निर्माण और निर्यात केवल गाम्बिया को किया है।
मंत्रालय ने कहा, यह एक सामान्य प्रथा है कि आयात करने वाला देश इन आयातित उत्पादों का गुणवत्ता मानकों पर परीक्षण करता है, और आयात करने वाले देश द्वारा देश में उपयोग के लिए ऐसे उत्पादों को जारी करने का निर्णय लेने से पहले उत्पादों की गुणवत्ता के रूप में खुद को संतुष्ट करता है।
डब्ल्यूएचओ द्वारा प्राप्त किए गए अस्थायी परिणामों के अनुसार, जिन 23 नमूनों का परीक्षण किया गया था, उनमें से 4 नमूनों में डायथाइलीन ग्लाइकॉल/एथिलीन ग्लाइकॉल पाया गया है। डब्ल्यूएचओ की ओर से यह भी बताया गया है कि जांच का प्रमाणपत्र उपलब्ध कराया जाएगा और वह इसे भारत के साथ साझा करेगा।
मंत्रालय ने कहा कि डब्ल्यूएचओ ने अभी तक मौत से जुड़े मामलों की विस्तृत जानकारी मुहैया नहीं करवाई है। उन्होंने कहा कि डब्ल्यूएचओ ने अभी तक प्रोडेक्ट्स के निर्माता की पुष्टि करने वाले लेबल के जानकारी और फोटो शेयर नहीं की हैं। अभी तक डब्ल्यूएचओ ने यह जानकारी भी नहीं दी है कि ये मौतें कब हुईं।
मंत्रालय ने कहा, स्टेट ड्रग कंट्रोलर ने उस कंपनी को केवल इन चार दवाओं प्रोमेथाजि़न ओरल सॉल्यूशन बीपी, कोफेक्सनालिन बेबी कफ सिरप, मैकॉफ बेबी कफ सिरप और मैग्रिप एन कोल्ड सिरप के निर्यात के लिए लाइसेंस दिया था। इसके अलावा इन सभी चार दवाओं का निर्माण केवल निर्यात के लिए किया गया था। मेसर्स द्वारा मेडेन फार्मास्युटिकल्स लिमिटेड को भारत में निर्माण और बिक्री के लिए लाइसेंस नहीं दिया गया है। वास्तव में, मेसर्स मेडेन फार्मास्युटिकल्स की इन चार दवाओं में से कोई भी भारत में घरेलू स्तर पर नहीं बेची जाती।
यह भी पढ़े► मॉस्को में कार्यरत आयुर्वेद चिकित्सक मंदिर के मुख्य पुजारी बने
In 2016, according to the WHO, India reported 63 per cent of total deaths due to non-communicable diseases, and 27 per cent were attributed to cardiovascular disease (CVD). Of those, heart attack and stroke are two of the most common causes of death in our country. Now those are pretty scary numbers, and they are only growing by the year.
Blame it on our family's medical history or the fast-paced lifestyle that's leading to complaints of high cholesterol, but you and I, too, are at the risk of developing heart disease. Fortunately, several factors help us lower our risk of CVD and take the high road to a healthy heart. In anticipation of World Heart Day, let's deep dive into how you can lower the risks with Ryan Fernando, Celebrity Nutritionist and Founder of QUA Nutrition -- Signature Nutrition Clinic
Q. How do walnuts help your heart health?
Ans. According to research, an important move is to consume a handful of California walnuts as part of a healthy, nutritious diet and couple it with physical activity. This may help lower your risk of heart disease and hence, deserves a spot on your plate. The polyunsaturated fats, aka good fats, and ALA (alpha-linolenic acid) in these wonder nuts may improve cholesterol levels and lower blood pressure, which are two major contributors to heart disease risk.
1,2. In addition, these nutrient powerhouses are known to help reduce inflammation and improve blood vessel function.
3. A recent scientific review published in Advances of Nutrition also suggests that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart-healthy eating pattern.
4. Not convinced yet? The American Heart Association (AHA) has found that including four or more servings of nuts, including walnuts every week and other foods, may help lower one's risk of heart disease. And that's not it, AHA has also certified walnuts as a heart-healthy food through its 'Heart Check Mark' programme.
Q. What is the ideal portion of walnuts one should consume?
Ans. A handful of walnuts, which is nearly 28 g, is advisable for daily consumption. This amount contains 2.5g of essential plant-based omega-3, 4g protein, and 2g fibre, all essential for overall wellness.
Q. What is the best time of the day to eat walnuts?
Ans. While walnuts can be eaten throughout the year, at any time of the day, I believe the best time to eat them is in the evenings. These contain PICO melatonin, which goes into your brain and increases serotonin levels, eventually promoting sleep.
Q. Five simple ways to include walnuts in your daily diet
Make snack time healthy with a handful of plain California walnuts, or you can amp up the flavour by sprinkling your favourite spice mix over them
Mix coarsely grounded walnuts with a portion of hung curd and turn it into a delicious creamy dip
You can also grind walnuts and add them to your curries, which are a good source of plant-based omega-3
Poha, upma, or kachumbar, walnuts add a perfect crunch for any time snacks
Walnuts are the perfect accompaniment for a low-calorie diet, and another great idea to consume is by blending them into your morning smoothie
We all deserve to choose what's best for us. And for making such decisions, you need the right information. Now that you've read about the health benefits of walnuts, it's time to go nuts about these nuts! (N. Lothungbeni Humtsoe )
Read More► Fasting With Diabetes?
During the monsoon, there is an increased chance of getting a cold or other gastrointestinal infections, particularly for pregnant women. You should take steps to ensure that your food is taken care of in addition to the standard precautions like frequently washing your hands and avoiding contact with ill people. The following advice can help you stay healthy throughout the monsoon season.
Home Cooked Food
As the weather cools down and the rains begin, our appetites change and we start craving comfort food. However, for pregnant women, it's important to be careful about what they eat during this time. While there are many tempting options available, home-cooked food is always the best choice for a pregnant woman's diet during monsoon.
Not only is it more nutritious, but it's also less likely to contain harmful bacteria that can cause food poisoning. Instead of reaching for deep fried snacks or fast food from outside, you can enjoy tasty and nutritious quick meals that are cooked at home. For example, roughly diced boiled potatoes that are seasoned with some salt and pepper work perfectly, these could even work great when mixed with some curds and sprinkled with just a little bit of sev for some crunch.
Pregnant women must take care of hydration, this is especially true during the monsoon season as we do tend to consume less water due to the wet and humid climate. Dehydration, however, is a dangerous condition to have during pregnancy as it can can lead to complications such as urinary tract infections, preeclampsia, and preterm labour, and hence, must be avoided at all costs.
While water is always the best choice for staying hydrated, pregnant women can also opt for homemade fruit juices, coconut water, and buttermilk. It is important to avoid sugary drinks, caffeine, and alcohol, as these can actually worsen dehydration.
Pregnant women should also consume fibre-rich food, which will help to regulate digestion and prevent constipation, which is a common problem during pregnancy. By following these simple tips, pregnant women can stay healthy and comfortable throughout the monsoon season.
Eating Fresh Food
During pregnancy, pregnant women frequently experience cravings for specific meals, but it's crucial to make sure that these cravings are healthful. Prepackaged sugary or fried foods may appeal to some women's cravings, but they also raise the risk of gestational diabetes, excessive weight gain, thyroid problems, and other metabolic diseases.
Instead, women should concentrate on eating nutrient-dense fresh fruits and vegetables, which are crucial for preserving pregnancy wellness. They also aid in blood sugar regulation, which helps lessen cravings for sweet meals.
During the monsoon season, there is an abundance of fresh fruits and vegetables that are easily available. Oranges, berries, spinach, sweet limes, cabbage, grapefruits and many more such fruits and veggies are rich in nutrients, vitamins and minerals. Pregnant women should take advantage of this by including them in their diet.
This will not only help them to stay healthy, but it will also ensure that their baby gets the nutrients it needs. As a precaution, pregnant women are advised to avoid consuming raw foods during the monsoon season. Generally, raw foods can contain bacteria and microorganisms that cause food poisoning. Therefore, pregnant women should eat cooked food instead of raw food during the monsoon season.
While monsoons are refreshing, it is advisable to take safety measures to avoid contracting any food-borne infections or other health dangers. The health of the mother and unborn child is extremely vulnerable during pregnancy, and it is crucial to ensure the ideal growth of the child.
Expectant moms should take enough protein, calcium, iron, vitamins, folic acid, and iodine in their meals in addition to maintaining a healthy diet and nutrition. A healthy and safe pregnancy will be ensured by taking all of these additional safety measures throughout the monsoon season. (Rohit Shelatkar, VP at Vitabitotics, Fitness & Nutrition Expert)
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