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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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?
A team of doctors from premier health research institute All India Institute of Medical Sciences (AIIMS) here has found that anti-diabetic ayurvedic drug BGR-34 is effective in cutting down obesity along with improving metabolism mechanisms of the patient afflicted with the chronic disease.
Led by Sudhir Chandra Sarangi, Additional Professor, Department of Pharmacology AIIMS, the team reached this conclusion following a study spanning three years.
Comprising a range of ingredients from medicinal plants, this drug has been developed after an intensive research by the Council for Scientific and Industrial Research (CSIR) and is being marketed by the AIMIL Pharmaceuticals.
The study was aimed to investigate whether BGR-34 was effective on its own or along with other allopathy drugs and if yes then at what level.
The results were encouraging. It found that the herbal drug was enough not only in reduction of fasting blood sugar through modulation of hormonal profile along with a significant body weight reduction but there were other benefits also.
The drug also modulates hormonal profile, lipid profile and triglyceride level while bringing down leptin mark which is effective in controlling fat.
Triglyceride in excess quantity is harmful for the health as it is a bad cholesterol.
Similarly, controlled lipid profile keeps heart diseases at bay while disturbance in hormonal profile can result in poor sleep, noted the authors about the research based on various health parameters.
In contrast, modulation of hormonal profile was found to be significant, resulting in increased insulin level.
The study initiated in March 2019 will soon be published in a research journal.
Sanchit Sharma, Executive Director of AIMIL Pharmaceutical, said that herbal-based ayurveda medicines are finding huge acceptance among people who are more keen into taking preventive health measures in the backdrop of rising non communicable diseases due to lifestyle changes among others.
"To cater to this increasing demand, the government too has taken various measures to boost the availability of these products based on time-tested medicinal plants as immunity boosters," he added.
In fact, yet another study published in the latest edition of Serbian Journal of Experimental and Clinical Research on Sciendo scientific platform has found that BGR-34 can help lower sugar level within three months and also exert a powerful antioxidant action to prevent complications of the diabetes which is on the increase in the country.
Also, Read in hindi► आयुर्वेदिक दवा बीजीआर-34 मोटापे और मधुमेह में प्रभावी - एम्स स्टडी
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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