Mental illnesses in various forms have been a major health burden globally in recent years. Unhealthy lifestyles, poor eating habits and rise in work-related stress are factors that are contributing to the rising incidence of anxiety and depression. Psychotic drugs in treating anxiety and depression are effective but offer only symptomatic relief. Long-term intake of drugs often leads to dependence without preventing further illness or providing a comprehensive solution to improving mental health.
People suffering from poor mental health can reap rich and long-term benefits by adopting the ancient Indian practice of Yoga in their daily lives. Yoga helps in maintaining good mental and physical health. It harmonises our body and mind and restores our emotional balance. There is growing evidence that Yoga can have a positive impact on depression, anxiety and those who have Attention-Deficit/Hyperactivity Disorder (ADHD). When adopted as a daily practice, yoga can help calm down the mind and prevent the development of mental illnesses.
Stress is the root cause of several lifestyle diseases. Yoga adopts a scientific approach of exercising and relaxing to ease the stress of modern day living. Yoga also contributes to improving memory, sleep and even quality of life in elderly persons with mild memory impairment.
Here are some poses that help improve mental health besides providing other health benefits:
Shashankasana or Child's Pose
This asana stimulates your nervous system thereby re-energizing your whole body. This asana is basically a resting pose somehow resembling a child in fetal position. It is performed by sitting down on the knees and then bending forward so that the chest touches the thighs, and the forehead touches the ground. Stretch the arms forward. If performed with precision regularly, the performer will notice a sense of mental, physical, and emotional comfort descending upon him/her. Like most yoga asanas, this one, too, should be performed on an empty stomach or at least six hours after a meal. However, people suffering from high blood pressure and back pain should avoid this asana.
This inverted pose is one of the best yoga asanas for improving blood circulation towards the head. It helps to calm anxiety, treat depression and insomnia besides regulating blood flow. This pose can be performed by lying down flat on your back. Keep the legs together. While inhaling raise the legs, buttocks and the trunk and support the hips on the palm. The trunk is held at 45 degrees angle to the ground. Breathe normally in this position. To return, lower the legs over the head and keep the hands down while exhaling. Bring the spine and the legs down.
This yoga pose is thought to be therapeutic for people suffering from high blood pressure, asthma, sinusitis, infertility and osteoporosis. It also helps to relieve mild depression and beat insomnia as it is highly beneficial as a relaxation tool. To perform this pose, stand straight. Raise your hands from the front to above your head as you inhale slowly. Bend backwards from the upper back and maintain the position with normal breathing.
This pose is typically performed at the end of yoga routines and helps boost mental health and relaxes the body. Lie flat on your back, keeping the body straight and hands at the sides with palms facing upwards. Close your eyes and hold the position for at least five minutes. Even pregnant women can practice this asana as it will help them prevent prenatal depression, a prevalent mental disorder in women during pregnancy.
It should be noted that the above-mentioned yogic practices are to be learned in a gradual manner under the supervision of a yoga expert. Yoga enables a practitioner to expand their mental faculties and achieve a greater acceptance of self and others, which ultimately leads to calmer approach to the life.
Yoga encourages practitioners to experience an open heart. Many yogic philosophers consider the entire practice to be about metaphorically connecting to our hearts. Within the chakra system, the heart lies in the middle of the seven chakras. Asanas such as arda chakrasana (back bend), kapotasana (pigeon pose), and ustrasana (camel pose) encourage the expansion of the centre of the chest which is the location of the anahata chakra, the yogic heart centre. Visualizations and pranyams in yoga also encourage open heartedness.
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In comparison to adults, children are prone to getting traumatized by troubling events easily, and this makes it important for parents to help their children when the times are tough. It could be a brutal accident, an unprecedented pandemic, a violent crime, or other disasters but with the right parental support, children have a higher chance of coming out stronger from an awful situation.
few tips wherein you can assist your child when tough times comes calling:
Every child responds differently to disturbing events: What children feel about a current disaster in their life and how they react to it can come and go in waves. Children can act moody and withdrawn at times, struck with sorrow and fear at other times. There's no absolute "right" or "wrong" way to feel after a traumatic event so make sure not to dictate what your child or how your child should feel and react to the event.
Encourage your child to be transparent: Just make sure you let your child know that whatever feelings they're experiencing is normal. The unpleasantness will pass if your child opens up about it and that the phase is temporary. While many teens may be reluctant to talk about their feelings with a parent, encourage them to confide in another trusted adult such as a family friend, relative, or a counsellor and teacher. It's important to talk even if it's not with you.
Deter your child from reliving the disturbing event: Dwelling over, watching the footage, or imagining the event can be overwhelmingly stressful for children and this stress can even block their nervous system. However, to negate such things from happening encourage activities that keep your child's mind occupied so they're not obsessive about the event. You could encourage your children to read, play games together, or simply watch an uplifting movie.
Cocoon your child with warmth: In order to reassure your child that they are safe with you and feel secure, that the worst is over your physical affection is important in making them feel safe again. Teens may try to be tough through it and avoid being held, but they still need proximity.
Maintain routines: Establishing a predictable structure and schedule for your child's life can help to make the world seem more stable again. Try to maintain regular times for meals, homework, and family activities. Make sure your child accommodates time and space for rest, play, and fun. Keeping up with a schedule can help countercheck the obnoxious feeling of stress and worry in children about the future being dark, hopeless, and unpredictable.
Acknowledge and validate your child's concerns: The disastrous events in life may give place to unrelated fright and concerns in your child. However, understanding and accepting your child's present state is a comfort for the child. If at any point the child blames himself for the event make sure to make it clear and crisp the event was not their fault, you love them, and it's okay for them to feel upset, angry, or scared but not guilty.
Irrespective of the age of your child: it is vital for parents to offer that extra support and assistance following an unsettling event. The traumatic event may bring up unrelated fears and issues in your child. However, by accepting their thoughts and replacing their fear with your love and direction, the ominous feelings will start to fade away. Eventually, the child will be able to return to a normal and healthy life.
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Migraine is a debilitating neurological disease, ranking consistently among the top 10 leading causes of years lived with disability, worldwide. The main symptom of migraine is an enduring headache, along with symptoms such as severe pain on one side of the head or throbbing pain, sensitivity to light and sound, and nausea. Despite being a very common headache disorder that affects roughly 15 percent of the adult population worldwide, it remains inadequately understood and most neglected.
In Delhi, approximately 25 per cent of the population suffers from migraines, every year.
While migraine is an invisible condition, it can severely impact individuals across personal, professional and social domains, thus affecting the overall quality of life and productivity. Work-from-home, or the 'new normal,' has drastically impacted the lives of people suffering from migraines from an inability to concentrate at work to missed workdays. It has become even more urgent to ensure that individuals have the understanding and tools to effectively manage migraines.
There is a lack of understanding amongst people about the severity of migraines. In a study we recently conducted, about 50 to 60 per cent of migraineurs were undiagnosed, despite recurrent headaches. Because migraine falls on a spectrum, ranging from infrequent or mild attacks to recurrent ones, many pass it off as merely a headache'. With busy work-from-home schedules, paired with fear of contracting COVID-19 infection and difficulty in accessing in-person care, people are avoiding seeking medical help for the condition, instead attributing symptoms to associated comorbidities, such as stress or depression."
He continued, "Financial worries due to job loss or salary cuts also contribute to aggravated migraine attacks, which is more noticeable recently. The effects of migraine on one's quality of life also reportedly worsened, particularly for many migraineurs working as essential healthcare workers at this time.
Symptom neglect and failure to treat the condition can lead to migraines becoming chronic. A fundamental need is to recognize migraine as a serious condition with severe disability and adopt a holistic treatment approach. Early detection can be a key enabler of a smoother patient journey and an improved quality of life."
Here are 5 ways to manage your migraine while working from home:
Identify Risk Factors and Monitor Triggers
Migraines can begin at any age but tend to peak during one's prime productive years. Moreover, women are three times more likely to be affected than men, with prevalence peaking between the ages of 25 and 55 years.
Long hours of working from home, along with longer screen times, disrupted sleep schedules and irregular eating habits can increase stress levels. For migraineurs, such changes can become migraine triggers, exacerbating their condition. Identifying personal triggers can help individuals manage their migraines better.
Make The Right Choice for Diet and Lifestyle
Working from home can be hard, but a daily routine that optimizes your physical and mental health can help keep your migraine at bay. Eating healthy meals at appropriate times or consuming small, frequent meals throughout the day are associated with less frequent migraine headaches. Taking breaks from work at regular intervals can help you eat right and reduce eye strain owing to excessive screen use. Making modifications to your lifestyle, including smoking cessation and reduced alcohol consumption, and maintaining optimal sleeping habits and exercising regularly can be key to manage migraines. These also benefit migraine prevention and treatment.
Talk to An Expert
It is important to consult a medical specialist when you are experiencing severe headaches that disrupt your daily routine. A lot of migraineurs hesitate to seek medical help. This could be due to several reasons lack of understanding of migraine severity, lack of time due to hectic work-from-home schedules, or recently, due to a reduction in-person clinic consultations owing to the fear of Covid-19 infection. However, consulting a neurologist, even via teleconsultations, is a necessary step to diagnose your condition and understand the available options for acute and chronic management of migraine, including preventive treatment. With evidence-based information on effects across migraine intensity reduction, quality of life and ease of use, neurologists can guide you on the most suitable treatment option to prevent or reduce your migraine episodes.
Track Your Migraines
It is a good idea to maintain a diary (or download a migraine tracker app), to record the time and severity of your migraine attacks, symptoms, daily diet, exercise routines, and medications and side effects. This can help identify triggers and patterns. It can also prompt meaningful conversations with your doctor, contributing to a more holistic treatment plan, personalized to suit your work schedule.
Seek Support From Your Family, Friends or Colleagues
Living with migraines can make one feel helpless, distressed and misunderstood. But talking to your friends and family will help them understand your condition better. Having an open conversation about your migraine with your employer is a good idea, particularly to work out a schedule, with specific routine adjustments to mitigate triggers. This can help you be productive and healthy while working from home. Employers can also take the initiative -- arranging wellness programs for employees to raise awareness about migraines and how to effectively manage them at work and enhance productivity.
Migraine attacks can be challenging. Changes to your daily routine and active communication about your condition with your employer, after consulting a neurologist, can help you better manage migraines as you work from home.
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In a significant step forward, the Ministry of Ayush has paved the way for strengthening the quality of Ayurvedic and other Indian Traditional Medicine products globally and also enhancing their export potential, especially to the USA Market. This has been achieved by signing of a Memorandum of Understanding (MoU) between the Pharmacopoeia Commission for Indian Medicine & Homoeopathy (PCIM&H) and American Herbal Pharmacopoeia, USA on 13thSeptember, 2021.
The MoU was signed virtually and the Ministry of Ayush has entered this MOU with the specific purpose of strengthening, promotion, and development of standards in the field of Ayurveda and other Indian Traditional systems of medicine between the two countries on the basis of equality and mutual benefit.
This collaboration of efforts will go a long way in enhancing the export potential of the ASU&H (Ayurveda, Siddha, Unani and Homeopathy) drugs. Under this MOU, there will be the constitution of a Joint Committee to develop the action plan along with timelines for the development of Monographs and other activities for cooperation in the field of Traditional Medicine.
The Ministry feels that this MOU will develop the confidence of the global community about the safety of ASU&H drugs. One of the major outcomes of this partnership will be that both PCIM&H and AHP, USA would be working to identify various challenges faced by theherbal market of Ayurveda products/drugs in the USA. This will lead to adoption of Ayurveda standards developed out of this cooperation by the manufacturers of herbal drugs in the USA. This can be termed as a major move and will eventually foster the adoption of Ayurveda standards developed out of this cooperation for the market authorization of ASU&H products/drugs in the USA.
Development of Monographs of Ayurveda & other Indian Traditional Medicine products and herbal products, exchange of technical data for the development of Monographs with due acknowledgement between the parties, training and capacity building, exchange of Herbarium specimens and Botanical Reference Samples and phytochemical reference standards are also the part of MoU. There is an understanding in development of a Digital database on Ayurveda & other Indian Traditional Medicine products/drugs and herbal products and identifying further areas of co-operation for the promotion of quality standards of drugs/products used in Ayurveda & other Indian Traditional Medicine.
This MoU between India and USA is a timely step to add further momentum to the ongoing initiatives of the Ministry of Ayush to strengthen the quality of Ayurveda and other Indian Traditional Medicine products both inland and globally. Ayurveda and other AYUSH medicines have much to contribute in dealing with lifestyle disorders which are the major killers of this century.
Further, the role of ASU&H drugs in promoting the immunity of the body to fight against the prevalent infections is evidence based and worth praising. India enjoys the distinction of having the largest network of traditional health care systems which are widely accepted owing to its wide accessibility, affordability, safety and trust of people. It is the mandate of the Ministry of Ayush to work for promotion and propagation of these systems at international level for its global acceptance.
Through this MoU both the collaborators would strive to recognize the role of standards ensuring the quality and safety of Ayurveda and other Indian Traditional Medicine products. Will ensure an increase in awareness and understanding of the quality of traditional herbal medicines and their products.
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आयुष मंत्रालय ने आयुर्वेदिक और अन्य भारतीय पारंपरिक दवाओं की गुणवत्ता बढ़ाने का रास्ता तैयार कर दिया है। इससे दुनिया में इन दवाओं की उपस्थिति बढ़ेगी और निर्यात क्षमता में भी वृद्धि होगी। इसमें अमेरिका के बाजार का विशेष स्थान है। भारतीय चिकित्सा एवं होम्योपैथी भेषजसंहिता आयोग (पीसीआईएम-एंड-एच) ने अमेरिकन हर्बल फॉर्माकोपिया (एएचपी) के साथ 13 सितंबर, 2021 को एक समझौता-ज्ञापन पर हस्ताक्षर करके यह महत्त्वपूर्ण काम अंजाम दिया है।
इस समझौता-ज्ञापन पर वर्चुअल माध्यम से हस्ताक्षर किये गये। समझौता करने के सम्बंध में आयुष मंत्रालय का उद्देश्य है कि दोनों देशों के बीच बराबरी तथा आपसी लाभ के आधार पर आयुर्वेद और अन्य भारतीय पारंपरिक औषधि प्रणालियों को प्रोत्साहित किया जाये और उनके मानकीकरण का विकास किया जाये।
इस सहयोग से आयुर्वेद, सिद्ध, यूनानी और होम्योपैथी दवाओं की निर्यात क्षमता को बढ़ाने के दूरगामी प्रयास होंगे। समझौते के तहत एक संयुक्त समिति का गठन किया जायेगा, ताकि पारंपरिक औषधि के क्षेत्र में सहयोग के हवाले से मोनोग्राफ के विकास तथा अन्य गतिविधियों के लिये समय-सीमा के साथ एक कार्य योजना भी विकसित की जाये।
आयुष मंत्रालय को विश्वास है कि इस समझौते से आयुर्वेद, सिद्ध, यूनानी और होम्योपैथी दवाओं के बारे में विश्व समुदाय में भरोसा पैदा होगा। इस साझेदारी का एक प्रमुख नतीजा यह होगा कि पीसीआईएम-एंड-एच और एएचपी, अमेरिका में आयुर्वेद उत्पादों/दवाओं के बाजार के सामने आने वाली विभिन्न चुनौतियों की मिलकर पहचान करेंगे। इस कदम से सहयोग के तहत विकसित होने वाले आयुर्वेद मानकों को अमेरिका के हर्बल दवाओं के निर्माता अपना लेंगे। इसे एक बड़ा कदम कहा जा सकता है और फलस्वरूप सहयोग के तहत विकसित आयुर्वेद मानकों को अपनाये जाने से अमेरिकी बाजार में आयुर्वेद, सिद्ध, यूनानी और होम्योपैथी दवाओं को बेचने का रास्ता खुल जायेगा।
आयुर्वेद और अन्य भारतीय पारंपरिक औषधियों और जड़ी-बूटियों से बने उत्पादों के लिये मोनोग्राफ का विकास, पक्षों के बीच मोनोग्राफ के विकास के लिये तकनीकी आंकड़ों का आदान-प्रदान, प्रशिक्षण और क्षमता निर्माण, जड़ी-बूटियों के नमूने, वनस्पतियों के नमूने तथा पौधों के रासायनिक मानकों को भी समझौते का अंग बनाया गया है। दोनों पक्षों के बीच यह समझ भी बनी है कि आयुर्वेद और अन्य भारतीय पारंपरिक दवा उत्पादों तथा जड़ी-बूटियों के उत्पादों के लिये एक डिजिटल डेटाबेस बनाया जाये। इसके तहत आयुर्वेद और अन्य भारतीय पारंपरिक दवाओं के इस्तेमाल के बारे में गुणवत्ता मानकों को प्रोत्साहित करने के लिये सहयोग के अन्य उपायों की पहचान की जायेगी।
भारत और अमेरिका के बीच यह समझौता ऐसे समय में हुआ है, जब आयुष मंत्रालय भारत और विदेश में आयुर्वेद तथा अन्य भारतीय पारंपरिक औषधीय उत्पादों की गुणवत्ता बेहतर बनाने के लिये कई कदम उठा रहा है। आयुर्वेद और अन्य आयुष दवाओं ने गलत जीवन-शैली से पैदा होने वाली बीमारियों से निपटने में बहुत योगदान किया है। इन बीमारियों से इस सदी में तमाम लोग मृत्यु को प्राप्त हुये हैं।
इसके अलावा, संक्रमण के खिलाफ लड़ने को शरीर की रोग विरोधी क्षमता को बढ़ाने में भी आयुर्वेद, सिद्ध, यूनानी और होम्योपैथी की अहम भूमिका है, जिसके प्रमाण सबके सामने हैं। यह अत्यंत प्रसंशनीय है। भारत को पारंपरिक स्वास्थ्य सुविधा प्रणाली का वरदान मिला है। यह प्रणालियां बड़े पैमाने पर मान्य हैं, क्योंकि ये आसानी से उपलब्ध हैं, सस्ती, सुरक्षित हैं और लोगों को उन पर भरोसा है। यह आयुष मंत्रालय के अधिकार-क्षेत्र में है कि वह इन औषधियों को दुनिया भर में मान्य करने के लिये वह अंतर्राष्ट्रीय स्तर पर इन प्रणालियों का प्रचार-प्रसार करे।
इस समझौता-ज्ञापन से दोनों पक्ष आयुर्वेद और अन्य भारतीय पारंपरिक औषधीय उत्पादों की गुणवत्ता तथा सुरक्षा सुनिश्चित करने के लिये मानकों की भूमिका को मान्यता प्रदान करेंगे। इससे पारंपरिक/हर्बल दवाओं और उनके उत्पादों की गुणवत्ता के प्रति समझ तथा जागरूकता बढ़ेगी।
यह भी पढ़े► केंद्र पूर्वोत्तर में नए आयुष कॉलेज खोलने में मदद को तैयार: सर्बानंद सोनोवाल
New Delhi, Sep 6 (IANS) Prime Minister Narendra Modi on Monday said the local traditions should be used to help the vaccination drive. He was interacting with the healthcare workers and beneficiaries of the Covid vaccination programme in Himachal Pradesh via video conferencing.Addressing the gathering, Modi said that Himachal Pradesh has emerged as a champion in the fight against the largest epidemic in 100 years."Himachal has become the first state in India to have administered at least one dose of corona vaccine to each one of its entire eligible population which underlines the importance of 'Aatmvishwas' and 'Aatmnirbharta'," said Modi. While talking to Dr Rahul of Civil Hospital at Shimla, the prime Minister lauded the team effort for minimising the vaccine wastage. Talking to a vaccination beneficiary, Modi inquired about the facilities of vaccination and how they dealt with the rumours regarding vaccination. The Prime Minister spoke to ASHA worker Nirma Devi from Kullu, and enquired about her experience with the vaccination drive. The Prime Minister emphasised to use the local traditions in helping the vaccination drive in his virtual address. He praised the model of dialogue and collaboration developed by the team and asked about how the team travelled long distances to administer vaccines.The PM said that the world's biggest vaccination programme is continuing due to the efforts of people like Karmo Devi.Karmo Devi of Una has the distinction of vaccinating 22,500 people. He praised her spirit as she kept on working despite a fracture in her leg. Lauding the efforts of doctors, ASHA workers, Aanganwadi workers, medical personnel, teachers, and other staff in the vaccination drive against Covid, PM Modi said that the success of vaccination in India is the result of the spirit and hard work of its citizens. India is vaccinating at the record speed of 1.25 crore vaccines per day. This means that the number of vaccinations in India in one day is more than the population of many countries.Recalling the mantra 'Sabka Prayas' which Modi mentioned during his Independence Day speech, he said that this success is a manifestation of that. He praised the dialogue and collaboration model and expressed happiness that even in a remote district like Lahaul-Spiti, Himachal has been a leader in giving 100 per cent first dose."This is the area which used to be cut off from the rest of the country for months before the Atal Tunnel was built," said PM Modi, while admiring the state's efforts to not allow any rumour or disinformation to hamper the vaccination efforts. "Himachal is a proof of how the country's rural society is empowering the world's largest and fastest vaccination campaign," said PM Modi.Referring to recently notified Drones rules, PM Modi said that these rules will help in the spheres of many sectors like health and agriculture and will open doors for new possibilities. He inspired the farmers and gardeners of the state to make farming in Himachal complete organic within the next 25 years.--IANSavr/dpb/skp/