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)
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यह कोई अचरज की बात नहीं है कि दिन में 8-9 घंटे डेस्क पर बैठना आपके स्वास्थ्य के लिए हानिकारक हो सकता है। लंबे समय तक अपने डेस्क पर बैठने से आपकी काठ का रीढ़ पर बहुत अधिक दबाव और दबाव पड़ सकता है।
हालांकि, भले ही आप योग कक्षा में शामिल होने या घर की दिनचर्या स्थापित करने में असमर्थ हों, ऐसे कई योग मुद्राएं हैं, जिनका अभ्यास आप अपने डेस्क पर कर सकते हैं।
चेयर पिजन पोज
कैसे करना है:
कुर्सी पर बैठते समय अपने पैरों को फर्श पर सपाट रखें
90 डिग्री के कोण पर, अपने बाएं पैर को दाहिनी ओर से पार करें
कुर्सी पर बैठते समय बराबर वजन बनाए रखें
आप अपनी बाईं जांघ के बाहरी हिस्से पर हल्का खिंचाव महसूस करेंगे
इस स्थिति में 10-15 सेकेंड तक रहें और दूसरे पैर पर दोहराएं
लाभ: यह मुद्रा हिप फ्लेक्सर मांसपेशियों और ग्लूट्स को फैलाती है और गतिशीलता और लचीलेपन का समर्थन करती है।
कैसे करना है:
अपने हाथों को डेस्क के किनारे पर कंधे-चौड़ाई की दूरी पर रखें
अपने पैरों को पीछे रखें ताकि आपका धड़ फर्श के विकर्ण हो
सांस लेते हुए अपनी कोहनियों को 90 डिग्री के कोण पर मोड़ें
सांस छोड़ते हुए छाती को वापस प्रारंभिक स्थिति में दबाएं
इसे 10-12 बार दोहराएं
लाभ: मुद्रा बाहों की मांसपेशियों को फिर से जीवंत करती है और गर्दन को आराम देती है
चेयर लोअर बैक स्ट्रेच
कैसे करना है:
कुर्सी पर बैठते समय अपने पैरों को हिप-दूरी से अलग रखें
अपने सिर को झुकाकर आगे की ओर झुकें और अपने शरीर को आराम दें
सामान्य रूप से सांस लेते रहें और कुछ मिनट इसी स्थिति में रहें
लाभ: यह रीढ़ को सहारा देने वाली मांसपेशियों में तनाव को कम करता है और समग्र गतिशीलता में सुधार करता है।
बैठे क्रिसेंट मून
कैसे करना है:
अपनी कुर्सी पर आरामदायक स्थिति में बैठें
धीरे-धीरे अपनी बाहों को ऊपर उठाएं और हथेलियों को जोड़ लें
धीरे से एक तरफ झुकें और 3-4 सांसों तक इसी स्थिति में रहें
दूसरी तरफ भी ऐसा ही दोहराएं
लाभ: यह साइडस को फैलाता है, रीढ़ को लंबा करता है और आपको बेहतर फोकस के साथ काम पर लौटने की अनुमति देता है।
बैठिए, फिर खड़े हो जाइए, कुर्सी मुद्रा में
कैसे करना है:
अपनी कुर्सी पर बैठ जाएं और पैरों को फर्श पर सपाट रखें
अपनी एड़ी पर दबाएं और ग्लूट्स और पैरों का उपयोग करके केवल अपने आप को खड़े होने की स्थिति में उठाएं
फिर से आराम से बैठ जाएं और इस प्रक्रिया को 10 बार दोहराएं
मुद्रा का अभ्यास करते समय आपको आगे की ओर झुकना नहीं चाहिए
लाभ: यह मुद्रा हैमस्ट्रिंग और ग्लूट की मांसपेशियों को मजबूत कर सकती है जो लंबे समय तक बैठने से समय के साथ कमजोर हो जाती हैं।
योग अपवर्ड डाग
कैसे करना है:
डेस्क चतुरंगा मुद्रा के समान स्थिति में खड़े हों
अपनी बाहों को सीधा रखते हुए, कूल्हों को डेस्क की ओर झुकाएं और छाती को खोलें
पैरों को सीधा रखें और 1 मिनट तक इसी स्थिति में रहें
धीरे से सांस छोड़ें और छोड़ें
लाभ: यह रीढ़ को लंबा करता है, छाती को खोलता है और समग्र मुद्रा में सुधार करता है।
उंगली और कलाई स्ट्रेच
कैसे करना है:
अपनी बाहों को ऊपर की ओर फैलाएं और कलाइयों के माध्यम से 5 से 10 घेरे बाहर और अंदर की ओर बनाएं
अब अपने हाथों को छोड़ दें, उंगलियों को फैलाएं और मुट्ठियों को बंद कर लें
इसे 5-10 बार दोहराएं
अब हाथों को डेस्क पर हथेलियों को ऊपर की ओर और अंगुलियों को अपनी ओर रखें
फोरआर्म्स और कलाइयों को काउंटर-स्ट्रेच करने के लिए हल्का दबाव डालें
लाभ: यह उंगलियों के टेंडन और मांसपेशियों में तनाव को दूर करने में मदद करता है और इन क्षेत्रों में रक्त के प्रवाह को बढ़ाता है।
कैसे करना है:
अपनी कुर्सी पर बैठते समय अपने हाथों को अपनी कुर्सी के पीछे रखें
धीरे-धीरे अपने पेट और छाती को एक तरफ मोड़ें
5-10 सांसों के लिए इस स्थिति में रहें और दूसरी तरफ दोहराएं
लाभ: यह पेट की मालिश करता है और रीढ़ की हड्डी को लंबा करता है।
कैसे करना है:
अपनी आंखें खोलकर बैठें
जल्दी से 10 बार अपनी आंखें झपकाएं
फिर अपनी आंखें बंद करें और 20 सेकंड के लिए अपनी सांसों पर ध्यान केंद्रित करें
प्रक्रिया को 5-6 बार दोहराएं
लाभ: यह आसन आंखों की बाहरी सतह पर आंसू फैलाकर आंखों को चिकनाई देता है और साफ करता है।
कैसे करना है:
अपनी कुर्सी पर शांति से बैठें और कुछ गहरी सांसें लें
अपनी हथेलियों को रगड़ें और उन्हें पलकों के ऊपर रखें
गर्मी महसूस करें और अपनी आंखों को आराम दें
आंखें बंद करके इस प्रक्रिया को दोबारा दोहराएं
इसे 6-7 बार करें
लाभ: हाथों की गर्माहट आंखों के आसपास की मांसपेशियों को आराम देती है और अधिक रक्त प्रवाह को आकर्षित करती है। (डॉ. राजीव राजेश, जिंदल नेचरक्योर इंस्टीट्यूट में मुख्य योग अधिकारी हैं)
यह भी पढ़े► सर्दियों में आयुर्वेद के घरेलू नुस्खे
Each woman is affected by menopause in a unique way. Numerous symptoms, including irregular periods, hot flashes, sweating, sleep difficulties, mood swings, irritability, hip and back pain, and more, are associated with this transition for many women.
"Indian women typically go through menopause early, at the average age of 46.2 years, five years earlier than in western nations. Hormonal changes begin even earlier during perimenopause or the time around menopause, which lasts four years or even up to a decade.
During this period, 80 per cent of women are affected by menopausal symptoms. A holistic approach to managing this phase can help women relieve the discomfort and stay healthy," said Jaideep Malhotra, former President of the Indian Menopause Society and South Asian Federation of Menopause Societies.
The secret to a healthier life is to prepare for this time, just as we do for other life milestones like job interviews and parenthood. Here are four general actions you can take to manage menopause better:
Maintain A Balanced Diet
Good nutrition is a game changer for managing menopause symptoms from hot flashes to bloating. Foods to include and to avoid in your diet are:
Fruits And Vegetables: These are full of the vitamins, minerals and antioxidants your body needs. You cannot go wrong with seasonal vegetables and fresh fruits.
Fibre: Rich foods and foods rich in calcium and vitamin D: High-fibre foods like leafy greens, kidney beans and wholegrains can also support better health. Dairy products and foods rich in omega-3 fatty acids are good sources of nutrition.
Fatty Meats & Processed Foods: Fast or fried foods, processed snacks and meat are high in sodium, making you feel bloated. These foods can also affect cholesterol levels or increase your risk of heart disease. Also, spicy food may trigger symptoms like hot flashes.
Alcohol: Moderation is key. Regular alcohol consumption can lead to amplified menopausal symptoms, problems sleeping and heightened mental health issues.
Caffeine: A caffeine kick makes you more likely to have hot flashes. Resorting to alternative warm drinks is suggested.
Stay Active: Regular exercise can keep your bones strong, improve your mood and combat symptoms like weight gain as your body changes. You can attempt the following activities:
Cardio: Aerobic activities or cardio include endurance activities that encourage you to use your large muscles. You can start with 10-minute a day of brisk walking, jogging, swimming, running, cycling, or even dancing, and build up the intensity as you go
Strength Training: Lifting dumbbells or using weight machines can help strengthen your muscles and bones, while also reducing body fat
Yoga: Yoga poses from restorative and supportive to power yoga are also a good source of targeted symptom relief, helping relax the body. Paired with meditation or breathing exercises, these can also prompt relaxation and mindfulness.
Emotional and mental health may be impacted by hormonal changes during peri menopause or menopause. Women going through this stage may exhibit symptoms, including insomnia, anxiety, immobility, exhaustion, stress or depression. The majority of the symptoms can be controlled by altering one's lifestyle. These symptoms may be lessened by exercise, healthy eating habits, drinking plenty of water, and relaxation techniques for restful sleep. Find what works for you and make realistic, attainable goals.
Consult With A Doctor
Co-morbid disorders, such osteoporosis and heart disease, which menopausal women are more likely to develop, can be prevented by maintaining good health. Additionally, there are a variety of therapeutic choices for menopause symptoms, such as menopausal hormonal therapy, which can help keep your body's oestrogen levels stable and control symptoms. If you experience symptoms that concern you, it is always advisable to see a doctor.
"Menopause is a time of transition for women, which can prove challenging. At Abbott, believe it is vital to raise awareness on the physical, mental and overall emotional aspects of menopause, so that women can seek the help they may need and live this life stage fully.
At the same time, we partner with healthcare professionals to share therapy best practices and change how we address women experiencing menopause, to support women holistically, beyond physical symptoms," said Jejoe Karankumar, Medical Director, Abbott India. (Jaideep Malhotra, former President of the Indian Menopause Society and Jejoe Karankumar, Medical Director, Abbott India)
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Breathing is necessary for survival. When you breathe properly, it reduces stress and boosts your immunity, allowing you to stay healthy. Regular and dedicated Pranayama and Yoga practise is one of the most important ways to improve your breathing capacity and prowess.
These two holistic practises offer numerous techniques or asanas to increase one's lung capacity and that of the entire breathing system, lowering the chances of contracting respiratory problems and/or reducing their impact, if they exist. As a result, a thorough, long-term practise of the healing therapies of Pranayama and Yoga should be on everyone's to-do list if they want to stay healthy.
How to Know If You Have A Respiratory Issue?
Asthma, pneumonia, chronic obstructive pulmonary disease (COPD), tuberculosis (TB), bronchitis, and lung cancer are the most common types of respiratory diseases. A majority of respiratory disease symptoms are also fairly common, including shortness of breath, a persistent nagging cough, chest pain, and blood in your sputum, also known as hemoptysis.
It's important to remember that people with asthma typically exhibit symptoms such as coughing with sputum, general tiredness, and a reliance on seasonal changes. On the other hand, common TB patients exhibit symptoms such as cough with sputum, hemoptysis, and weight loss, whereas COPD patients exhibit cough with sputum and major fatigue, which worsens over time if not treated properly. If you or someone you know is experiencing any of these symptoms, please see a lung specialist right away.
How Yoga & Pranayama can Help?
Yoga is based on five principles: positive thinking and meditation, relaxation, exercise, Pranayama, and a nutritious diet. Controlled breathing, also known as Pranayama, is a technique known to increase our lung capacity and overall bodily functions through regular practise by controlling inspiration and expiration.
The technique makes use of diaphragmatic and abdominal muscles, which improves the human respiratory system. Regular practise of Pranayam techniques such as Kapalbhati, Nadisuddi, Bramhari, Bhastrika, and others has been shown to benefit practitioners. And we must do them on a regular basis if we want healthy lungs that will last a lifetime.
In addition to Pranayama, if one practices the yogic exercises known as Yogic Asanas, the benefits accrued are multi-fold. This form of exercise connects our body to our heart and soul, and puts us back in touch with our inner being. This way, we are the first to know if we are feeling out of balance and unwell, thus we can look at how to rectify the situation.
Some of the yoga poses that can be practiced for respiratory issues like TB, asthma; COPD, bronchitis etc are Dhanurasna, Bhujangasana, Matsyasana and Trikonasana. These poses are very effective in lung cleansing and strengthening chest muscles. If one is practicing a layered asana such as Surya Namsakar, it has major detoxifying effects on our internal organs as well as brings about a sense of relaxation.
All of these practises, however, must be combined with healthy eating as part of our daily routine. Fresh vegetables, fruits, and pulses should be consumed on a daily basis and cooked with the appropriate spices for your body dosha type and season.
Consuming local seasonal fruits and vegetables also boosts our immunity and helps us fight disease more effectively. While all of this may sound like general advice, our lungs will not be strong on their own unless our overall health is good.
Breathing is the first thing we do instinctively after birth, but when we are confronted with respiratory diseases, that instinct becomes a laborious task. Let us work together to make this activity as simple as possible by utilising alternative therapies.(Deepak Mittal, Founder, Divine Soul Yoga)
Read More► Professional Tips for The Perfect Summer Body
Summers are here, and we have officially hit the season of parties, vacations and mangoes! As much as we relish these things, it is also essential we maintain a healthy summer body. We lose a lot of water through sweat during the summer months, leading to dehydration. Other typical summer symptoms include skin burning, rashes and heat strokes. Hence, it becomes more important that we stick to a healthy lifestyle.
Gaurav Pawar, Founder of 'Its all about Journey!', shares tips to help you achieve a perfect fit summer body:
Taking a clean diet becomes essential in summers. Your diet should comprise fruits, fewer carbs and a higher protein intake. Food items like paneer, cheese and chicken are rich protein sources. Healthier fats like avocado, nuts and seeds and complex carbs like leafy vegetables and millets should be a part of your daily platter.
The hot-piping sun and the sweltering heat make you sweat and dehydrate. Hydration is the only way to avoid heat strokes. Add a splash of flavour with fruits or herbs, infused water, coconut water, lemon water, detox drinks and smoothies are delicious options!
Ditch Sugary Drinks And Processed Food
Excluding sugary drinks, alcohol and packaged food will limit the calories in your food. Instead, add more electrolytes to your diet, which will make you feel more energetic and satisfied.
Exercise And Focus on The Core
Humans were not designed to be sedentary, so obtained as much exercise as possible. There are many ways to work out properly throughout the summer months--workout at least four days a week. Focus on strength and cardio training. Include HIIT training in your regime. Add more intensity techniques like dynamic and explosive movements.
Don't underestimate the power of recuperative hiatus. The body requires time to recover after a strenuous workout. This also helps in building lean muscles!
Gaurav Pawar, the founder of 'It's All About Journey', says, "Summers are a perfect time to start exercising and leading a healthier life. Play outdoor sports, go for a walk or dive in the pool! Concentrate on getting enough protein, lipids, and complex carbs. This summer, you can have fun while still caring for yourself."
Summers are a perfect time to focus on your health, lead a cleaner lifestyle and work out! If you stay consistent, make dietary changes and introduce regular workouts, a perfect fit summer body isn't far away. (Agency)
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Ever wondered why we have a special name for a certain number of years in our life? That's because this period is truly unique. It is what we call the teenage years. While these are some of the best years of life before you hit adulthood, this time is also characterised by loads of stress. The stress could be related to examinations, friends circle, personal image or the changing physical self. All this takes a heavy toll on teenage skin, which calls for a dedicated regime to protect and nourish it.
Dr. Gagan Bhatia, founder of Uniqaya said, "Typically, teenage skin can encounter acne breakouts, excessive oil production, blemishes, whiteheads and blackheads, sunburns or even eczema. Teenage skin becomes sensitive due to changing hormonal structure of the body and thus requires extra attention".
Follow these few steps which to maintain excellent skin care and thus be confident and comfortable in your skin shared with Dr. Gagan:
It is important to first understand your skin type and use a good cleanser that complements it. You should always use a gentle circular motion while cleansing your skin as rubbing it too harshly would rob your skin of its moisture, leaving it dry and itchy. You should always avoid using soap and go for a mild cleanser instead.
Moisturising Your Skin
You should always apply a moisturiser at least twice a day to maintain the hydration levels of your skin. This is an important step to keep your skin soft and supple. You should invest in a good moisturiser that not only protects your skin but also repairs it from within.
Sunscreen protects your skin even inside the house and not just when you are out in the sun. Using a broad-spectrum sunscreen with at least SPF 30 should be a mandatory part of your skincare routine.
Exfoliation Once A Week
Hormonal changes usually cause your pores to clog due to excessive oil production. Exfoliation is a game-changer when it comes to unclogging them but one should be mindful not to overuse it. While there are plenty of exfoliators available in the market, there are some excellent homemade scrubs too.
Acne is the common teenage enemy. It is always a good idea to check with a skin specialist who can prescribe a chemical composition suitable to your skin type. There are some very famous anti-acne compositions available like salicylic acid, benzoyl peroxide etc.
Do Not Sleep With The Makeup On
One cannot stress enough how important it is to wash your face before bed. It is a well-known fact how your skin repairs itself at night. Leaving makeup on or sleeping with all the accumulated dirt on your skin may prevent the skin to heal, thus causing more acne breakouts.
Avoid Touching Your Face Too Often
Be mindful of the fact that every time you touch your face, you are introducing more dirt and bacteria and spreading the oil. This simply means more chances of a breakout. It is also important to never pop your pimples. This increases inflammation and spreads infection on the skin.
Nighttime Skincare Routine
The skin repairs itself at night. Using the right products on the skin before bed can enhance the healing process. It is important to wash your face, apply a moisturiser, a lip balm and then hit your bed.
Eat A Balanced Diet
You should add loads of green vegetables to your diet. Consuming fried and oily food will only create more room for problematic skin and aggravate all existing skin troubles. A well-balanced diet is a key to good skin.
Follow A Healthy Lifestyle
Being responsible for your body as a teenager will not only bless your teens but also pave the way to good adulthood ahead. Your skin is what you eat and how you feel. It reflects your overall health. Following a healthy lifestyle enriched with a good diet, exercise and good sleep will show on your skin and make you glowing and radiant. (N. Lothungbeni Humtsoe)
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