Lifestyle Changes Help You Ease Your Period Pains

Anyone can experience fatigue at any moment, although it usually manifests itself after strenuous physical activity, a demanding workday, or both. Exercise frequently results in fatigue, which can be reduced by getting enough rest, taking a good nap, or getting a full night's sleep. Contrarily, fatigue is a persistent, uncharacteristic state of tiredness and sleepiness. It might be difficult and demotivating to maintain your regular routine when you're tired. It may be chronic (lasting longer than a month) or acute (lasting more than a month or 1 to 6 months or longer). One's short- and long-term levels of fatigue are directly related to the food they eat. For instance, iron deficiency is linked to fatigue, reduced work capacity, and subpar academic performance. Similar to empty calorie items, foods with added sugar and solid fats like sweets and soft drinks have little nutritional benefit. As a result, you might feel full even when you haven't eaten any of the nutrient-dense foods your body needs. In order to survive in the fundamental metabolic processes that enable core cellular functioning, we all require a balanced diet and adequate nutrition. Because of their involvement in energy-producing metabolism, DNA synthesis, oxygen transport, and cerebral functions, a balanced diet is crucial for brain and muscle function. As a result, cognitive and psychological processes are impacted, including physical and mental fatigue. Iron, magnesium, zinc, vitamin C, and the B vitamins (B1, B2, B3, B5, B6, B8, B9, and B12) all help fight weariness. Here are some easy tips on using diet and nutrition to beat tiredness and stay upbeat: Add Protein to You Diet Protein helps keep up stamina levels and build endurance. Because it helps your muscle to repair wear and tear, and reduces muscle loss, it ensures your body has enough muscle to sustain everyday living. This is the reason why athletes or those with active lifestyles swear by protein intake through their diet or supplements. Hydration is The Key One might wonder, how a calorie less, flavourless liquid like water help with energy levels. Dehydration causes symptoms such as fatigue and tiredness. Even mild dehydration can alter a person's mood, energy level, and ability to think clearly, research by the University of Connecticut has found. Effect of dehydration on concentration, fatigue and anxiety is even more profound for women. Cut Down on Caffeine 'Do not talk to me till I have had my morning coffee', does this internet meme sound familiar? Caffeine lovers, especially those who cannot start their days without a generous "energizing" dose of coffee or tea, are actually pushing themselves towards greater fatigue over the course of the day. Coffee might act as a temporary brain stimulant raising your energy level and focus for a short term, but can quickly result in an energy crash later. Moreover, it can build dependence and interference with the natural circadian rhythm, or sleep cycle. In all, for every cup of coffee, drink two extra cups of water. Cheers to Alcohol, Invitation to Fatigue A full alcohol glass might leave your energy levels half empty. Not only does it dehydrate your body and disturb sleeping and eating patterns, the alcohol raises the body's level of epinephrine, a stress hormone that increases the heart rate and generally stimulates the body, which can result in nighttime awakenings, according to Harvard Health Publishing. If you are going out or staying in every other night, reduce your alcohol intake. Do the same for smoking. Eat Well Eating processed foods, ordering in frequently, and whipping up sugar-laden recipes on the regular can reduce the nutrients going in your body, and disproportionately imbalance your meals. Take the calorie intake prescribed for your age, gender and activity level, and do not go for fad/extreme diets in the name of weight loss or spot reduction. Food is your body's fuel and tiredness is inevitable if it is not getting enough quantity and/or good quality. A healthy diet requires physical activity, enough sleep, mental peace, and relaxation. Vital vitamins and minerals can be obtained naturally from a variety of sources, such as fruits, vegetables, and meat. The essential nutritional requirements vary from person to person due to factors including age, gender, and medical circumstances like pregnancy and lactation. In addition, conditions, lifestyle decisions, and restrictions all play a role. (Dr. Vivek Srivastava, Senior Vice President, Zeon Lifesciences) Read More► Lifestyle and Nutrition – Ayurvedic Perspective

The ancient practice of meditation can do more than just relax the mind. Recent studies have revealed that meditation can positively impact heart health by reducing stress and lowering blood pressure and heart rate. Mindfulness and meditation can benefit overall health, including heart health. The age-old practice uses quiet contemplation, breathing and sustained focus to help let go of stress and feel more calm and peaceful. It can be thought of as a mini-vacation from stress in life. Psychological stress increases the activation of the hypothalamic-pituitary-adrenal axis and the sympathetic nervous system. This causes a release of harmful hormones cortisol, adrenaline and noradrenaline. These harmful hormones fasten the heart rate, increase cardiac output and narrow the arteries. As meditation induces deep relaxation in the mind and body, the stress subsides, and stability is restored. How to Make Meditation a Habit? Once people understand the basics of the practice, the next challenge is making it a habit. Like every other lifestyle change, it takes time to incorporate meditation into everyday life and build it into a routine. Here are some tips: Set a daily alarm on the phone or block out time on a digital calendar Try an app that reminds it's time to meditate and then record the length of the session Start by practising a few minutes every day and increase the time in small amounts until the goal is reached Meditation to Connect with the Heart's Energy Here are some simple steps to connect with the heart's Energy: Sit in a comfortable position and close your eyes. Let go of any thoughts and the world outside. Focus the attention on the spiritual heart centre (the middle of the chest) and be aware of the heart as a space. Resting the attention on the heart centre, breathe gently and sense the breath flowing into the heart. One may also visualise a coolness permeating the chest. Breathe normally and steadily. For the next few minutes, sit and listen to the heart. The heart will gradually begin to release emotions, wishes, memories, dreams and fears long stored inside. If the mind wanders, gently return to the focus on the heart. Upon completing the meditation practice, take a few moments to reflect on the practice. Why Meditation can be Useful for Heart Health? Several studies have shown that meditation can lower stress levels, reduce cortisol levels and improve heart health. Meditation can activate the "rest-and-digest" functions of the body, which counteracts the "flight-or-fight" responses. With daily meditation practice, people can lower their heart rate and blood pressure, which may reduce the risk of heart diseases. Here's a look into what different studies have to say about meditation and heart health. Researchers in 2013 at the University of Sydney found that meditation can improve HRV. It is a significant marker of mental and physical health. After spending ten intensive days learning how to meditate, meditation drastically improved the heart's responsiveness. In 2021, the American Journal of Biomedical Science and Research published a report on meditation's effect on heart rate. It revealed that with time, meditation helps the heart to beat slower and become more consistent. This indicates that meditation may be effective in preventing heart diseases. The International Journal of Exercise Science published a study in 2017 on the effect of meditation on stressed college students. Throughout the 6-week-meditation programme, blood pressure and pulse decreased significantly. It takes time to learn meditation and gain confidence, as with any new endeavour. The important thing is to practice every day, even if only for a few minutes. Meditation, no matter how brief, is always preferable to doing nothing. A schedule can also be used to establish a routine. In addition, every day, one should try to practice meditation. Daily practice can have enormous benefits not only for the heart, but also for the mind, body, and soul. (Dr. Deepak Mittal, Founder, Divine Soul Yoga) Read More► 7 Indoor Exercises to Keep You Fit During Monsoon

Dr. Priyanka Bhusari Oka B.A.M.S., PGDHM, PG Integrative Dietetics The fast-paced lifestyle of today’s urban population has led to various health conditions due to poor lifestyles and dietary choices. Ayurveda as well as Modern Medicine have described diseases that arise because of living an unhealthy, sedentary life. The onset of disorders ranging from Obesity, Insulin Resistance, High Cholesterol levels, Hypertension to Infertility, Skin diseases, etc. have become very common, especially in the young adults of the age group 30-35 years. These diseases have two main causes, poor nutritional intake, and lack of physical activity. There is a dire need for nutritional intervention to prevent and reverse such lifestyle disorders. Interestingly, Ayurveda, an age-old medical science emphasizes prevention being the best choice over therapeutic measures. Some common lifestyle disorders: Obesity Diabetes Type 2 Insulin Resistance  Cardiovascular issues Thyroid disorders Hyperacidity  Skin diseases Hair and scalp diseases Sleep disturbances  Fatty liver Ayurveda and Lifestyle Disorders Ayurveda mentions all the lifestyle disorders which are prevalent in recent times are a result of misuse of Santarpana, which is over nutrition. Overnutrition ends up increasing Kapha Dosha and as a result, increases Kleda, which vitiates the normal functioning of Dhatus especially Rasa, Rakta, Mansa, and Meda. This imbalance causes blockage in the regular functioning of the Agni and channels of microcirculation and results in Vyadhi or disease. An action plan that improves the functioning of Agni and thereby all the Dhatus and Doshas effectively reverses diseases. Ayurvedic Nutrition: Ayurveda believes that if the diet is wrong, medicines will not be useful and if the diet is perfect then there is no need for medicines. This is a strong and powerful statement that is applicable to today’s lifestyle. Poor diet and lifestyle practices are the leading cause of a plethora of diseases. Ayurveda recommends eating a balanced and nutritious meal. Meals should consist of six tastes or Shad-Rasa, namely, Madhura - Sweet Amla - Sour Lavana - Salty Katu - Hot, Spicy Tikta - bitter Kashaya - Astringent All types of foods can be categorized based on these six tastes. Each taste denotes a specific type of food group which can be corelated with modern nutrition. A holistic and integrative approach of personalizing the diet based on an individual’s age, BMI, Prakriti, digestion capacity, and current health condition is ideal. Only Ayurvedic nutrition can cater to the wholesome health of an individual. There are certain rules for eating and lifestyle mentioned in Ayurveda and following those helps in improving digestive fire known as Agni and effectively, absorption. Eat only when there is a true sense of hunger Eat only when the previous meal is digested Do not eat stale, under-cooked food Meals should always be fresh and warm. No reheating Drink water only when there is a true sense of thirst Do not lie down immediately after meals Make lunch the biggest meal of the day Do not stay up late at night unnecessarily Exercise daily as per half your capacity Ayurvedic nutrition is a customized dietary guideline that by itself acts in a therapeutic way. Including Ayurvedic nutrition along with medicinal intervention goes a long way to reverse any lifestyle disease. Even after the medicines are stopped, following this sustainable dietary practice becomes a part of the lifestyle. Read More► Monsoon Diet And Precautions For Pregnant Women

One of the best things you can do for yourself is to start a fitness programme. When you transition from couches to crunches, you feel revitalised and exhilarated. Physical activity improves brain health and lowers the risk of chronic diseases; it improves balance and coordination, strengthens bones and muscles, helps with weight management, and improves sleep quality and the ability to perform daily tasks. Going straight for the bench press on day one will be contrary to your expectation of instant six-pack abs and may lead to an injury. If you are considering starting exercising but, don't know where to begin, identify your level of fitness to know where to start and what to do at first. Here's a guide to help you start a routine and stick to it for the best results without straining yourself: Identify Your Fitness Level First, determine your level of fitness. You should have a firm grasp on how to fit yourself. To track your progress, you must first assess and record your baseline fitness score to establish a baseline for yourself. Record your pulse rate before and after walking one mile determine how long it takes you to walk or run a mile know how many push-ups you can do and measure your waist circumference and BMI. Before beginning an exercise routine, you should consult a fitness expert and have a physical medical examination. Identifying your fitness level is especially important for beginners who are new to strenuous physical activities because it can detect any health issues or conditions that may put you at risk. Design Your Fitness Program Exercising every day needs a plan that includes attainable steps and goals. Create a balanced routine and start with easy steps to follow, and then you can continue to raise the bar as your fitness levels improve. For instance, if your goal is to do a 5-kilometre run, start by building a plan that includes shorter runs. Slowly as you will climb up the ladders, build activities into your daily routine, try high-interval intensity training and allow time for recovery. Stick To It Replacing unhealthy behaviour with new healthier habits is an excellent approach to achieving your fitness goals. Therefore, stick to your exercise routine. Develop a habit and do it regularly. Make a schedule and exercise at the same time every day. As per the experts, one should exercise at least 150 minutes per week. Start slowly and let your body rest from time to time and choose a time that works best for you. Eat Healthily And Stay Hydrated Eat a healthy and balanced diet to boost your fitness programme. While carbs can fuel your muscles, replenish glycogen stores after exercise and assist with the absorption of amino acids into your muscles during recovery, proteins help improve muscle recovery, repair tissue damage and build muscle mass. In addition to this, consuming healthy fats help burn body fat and preserve muscle fuel during workouts, making your energy last longer. It is equally important to stay hydrated throughout the day for optimal performance. It also helps you recover and gets you ready for your next training session. Monitor Your Progress Conduct a personal fitness assessment every two months. You will come to know about a lot of things such as the need to increase exercise time to continue improving, or maybe you will find that you're exercising enough to meet your fitness goals. Remember that starting an exercise is an important decision. It can change your life and provide you with a sense of fulfilment. By planning it carefully and slowly achieving all your fitness goals you can establish a healthy habit that will lead to a healthy body and mind. (Dr. Siddhant Bhargava, Fitness and Nutritional Scientist and Co-Founder of Food Darzee) Read More► 7 Indoor Exercises to Keep You Fit During Monsoon