Tag: health

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Health Lifestyle Lite Blogs

Stress Takes Toll on Mental and Physical Health

The doctor noted that stress can disrupt sleep patterns leading to difficulty falling asleep or staying asleep, which can lead to an increased risk of cardiovascular diseases such as hypertension, heart disease and stroke…reports Asian Lite News

Stress may not only affect you mentally but is also detrimental to your physical health, said doctors here on Tuesday.

April is known to be the stress awareness month.

In today’s fast-paced world, people of all ages are facing unprecedented levels of pressure and stress, leading to a surge in mental and physical health challenges.

“In addition to impacting mental well-being, stress can have profound effects on the body, contributing to various health conditions and diseases,” Vipul Gupta, Director of Neurointervention and Co-Chief of the Stroke Unit at Artemis Hospital, Gurugram, told.

The doctor noted that stress can disrupt sleep patterns, leading to difficulty falling asleep or staying asleep, which can lead to an increased risk of cardiovascular diseases such as hypertension, heart disease and stroke.

“Chronic stress triggers a cascade of physiological responses, including elevated levels of stress hormones like cortisol and adrenaline, which can disrupt normal bodily functions.

“Digestive disorders like irritable bowel syndrome (IBS) and gastritis are also linked to stress, as it can disrupt gut motility and exacerbate inflammation. Furthermore, prolonged stress may contribute to hormonal imbalances, leading to reproductive issues in both men and women, the doctor said.

A December 2023 study by ICICI Lombard General Insurance unveiled that every third person in India is grappling with stress. The report said that 77 per cent of Indians experience at least one symptom of stress regularly.

Coping mechanisms such as mindfulness practices, healthy lifestyle habits, regular exercise, maintaining social connections, etc, play crucial roles in managing stress.

Divya Mohindroo, a Counselling Psychologist suggested exploring mindfulness, meditation, and deep breathing to manage stress.

She also emphasised the therapeutic value of journaling and harnessing the power of nature.

“Explore the benefits of spending time outdoors for stress management. This highlights a natural approach to stress reduction that connects with the concept of awareness,” she told.

The experts also stressed the importance of seeking help when needed.

“Recognising when stress becomes overwhelming and seeking professional help is paramount. Visiting a doctor or mental health professional is necessary when symptoms persist, interfere with daily functioning, or lead to physical ailments. Stress awareness month serves as a timely reminder to prioritise mental well-being and seek support when needed,” Vipul said.

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Lite Blogs

Increased Spending on Dieticians and Health Coaching

The report analysed more than a billion transactions between April 1, 2023, and March 31, 2024, to know the spending habits of Indians…reports Asian Lite News

Indians have increased their spending on dieticians by a remarkable 125 per cent in FY24, indicating a strong commitment to healthy eating habits, a new report revealed on Tuesday.

According to the full-stack financial services platform Razorpay, health coaching also saw a notable 45 per cent jump in transactions, showing a clear interest in fitness guidance.

“There’s a noticeable emphasis on holistic well-being, as evidenced by a 39 per cent uptick in products related to preventive healthcare,” said Shashank Kumar, MD & Co-founder, Razorpay.

“This signals a collective shift towards expanding horizons while prioritising health, affirming the adage that ‘health is truly wealth,” he added.

The report analysed more than a billion transactions between April 1, 2023, and March 31, 2024, to know the spending habits of Indians.

Moreover, the report found that mutual fund investments increased by an impressive 86 per cent, insurance payments saw a significant 56 per cent growth and trading experienced a remarkable 62 per cent jump in value in FY24.

Payments for air travel surged by 2.4 times while spending on travel accommodations soared by 29 per cent in the same period.

Multiplex transactions witnessed a staggering 42 per cent increase in volume. Ticket agencies also reported a remarkable 2.7 times surge in sales.

“Indian consumers are evolving rapidly, encouraging brands to revolutionise their customer engagement strategies across all touchpoints,” said Kumar.

In addition, the report noted that close to the New Year, aviation spending soared to nearly three times the daily average.

On December 31 last year, online food orders doubled and dine-ins soared to 60 per cent above the daily average.

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Health Lite Blogs

Childhood Lung Health

The researchers called for understanding the determinants that predict lung function growth during childhood and adolescence to prevent diseases later in adulthood…reports Asian Lite News

Increased physical activity and a higher body mass index (BMI) can help fight lung function deficits in early childhood, according to a study on Monday.

The growth of lung function declines in childhood due to allergic conditions and is a clear risk factor for chronic respiratory disease later.

The study, published in the journal Thorax, showed that higher levels of physical activity in early childhood (between the ages of 4 and 7) and higher body mass index at age 4 can help increase lung function growth.

“The key finding of our study is that low lung function in early childhood does not automatically translate into poor lung function in early adulthood, but that accelerated growth can recover early-life lung function deficits and result in normal values in adolescence,” said Sarah Koch, a researcher at the Barcelona Institute for Global Health (ISGlobal).

The study analysed data on 1,151 children and adolescents aged 4-18 years. The researchers measured lung function with spirometry, a technique that assesses lung function through the amount of exhaled air.

The researchers called for understanding the determinants that predict lung function growth during childhood and adolescence to prevent diseases later in adulthood.

“Both clinical management and public health policies should support and promote a healthy diet and high levels of physical activity in children with low baseline lung function, suboptimal environmental conditions, or early-life allergies. This can help overcome growth limitations in lung function and improve respiratory health in childhood and adulthood,” Koch said.

ALSO READ-Facing the Health Crisis

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Health Lite Blogs

Facing the Health Crisis

The health gender gap transcends mere numbers; it urgently highlights the necessity for targeted health interventions tailored for women. This underscores a compelling need to actively work towards closing this unjust gap…reports Asian Lite News

In an explosive revelation from GOQii’s “India Fit Report 2024  titled “Thriving at Any Age: The Blueprint for Healthy Longevity,” a shocking 45 percent of  India’s population hovers dangerously close to being classified as Unhealthy. This alarming statistic underscores a nation on the cusp of a health emergency, juxtaposed with a glimmer of hope for a monumental shift towards collective wellness. The data,  derived from over 6 million users, serves as a dramatic wake-up call, signalling an urgent need for transformative action in India’s health and wellness trajectory.

The data indicates a stark health divide, In 2023, a staggering 59 percent of women were categorised as unhealthy, contrasting with the 40 percent of men, unveiling a significant health outcome disparity with a particularly distressing spotlight on the wide health gap between genders. The report also showed that 16 percent of women fell into the obese category.

The health gender gap transcends mere numbers; it urgently highlights the necessity for targeted health interventions tailored for women. This underscores a compelling need to actively work towards closing this unjust gap.

“GOQii’s 2023-24 India Fit Report unveils a critical juncture for our nation’s health,  with nearly half of our population teetering on the edge of a health catastrophe.  This report serves as a dire warning, especially for the women of India, who are facing an escalating health crisis, evidenced by a 35 percent spike in stress levels. The pervasiveness of work-related anxiety and lifestyle diseases, with high blood pressure affecting 23 percent of our citizens, calls for an immediate, unified response. It’s time we prioritize and implement comprehensive health interventions to safeguard our nation’s future.” says Vishal Gondal, Founder & CEO, of GOQii.

“The ageing Indian population faces the most significant impact from lifestyle diseases, with seniors grappling predominantly with cognitive issues, high blood pressure, diabetes, and cholesterol. The report is a clarion call to action for sweeping changes in India’s approach to health and longevity”.

Indians continued to be plagued by stress

Adding to the grave health situation is the fact that Indians continued to be plagued by stress, affecting the physical and mental well-being of individuals across all walks of life. The study exposes a grim reality where 26 percent of Indians report being trapped in the throes of work-related stress, while financial instability plagues 17 percent of the population. An even more concerning trend is the sharp rise in stress levels among women, skyrocketing from 25 percent in 2021 to an alarming 35 percent in 2023.

The alarming rise in mental health concerns is closely connected to intense performance demands and high expectations common in numerous professional sectors. The ramifications of enduring such high stress are profound, adversely affecting not only individual mental and physical well-being but also diminishing workplace productivity and impairing personal relationships.

Lifestyle diseases wreaking havoc: 23 percent of Indians suffer from high blood  pressure

In addition to stress, lifestyle diseases significantly impact Indians. According to the latest  GOQii India Fit Report 23-24, such conditions remain a critical health concern, with high blood pressure affecting 23 percent of the population. The report indicates that there has been no respite from lifestyle illnesses. Over the last 3 years, they have been consistently there with Diabetes, High Cholesterol, High Blood Pressure and Thyroid being the four most common lifestyle problems among people in India. 

The World Health Organisation estimates that these lifestyle diseases are responsible for  80 percent of all deaths worldwide. They are the leading cause of death in the developed world,  and the numbers are increasing. Poor lifestyle choices are the main reason for these lifestyle illnesses, which in turn result in the majority of these deaths. 

Lifestyle diseases impact people of all ages and from all walks of life. These conditions affect children, adults, and the elderly, however, they are most commonly linked with those in their later years. The senior age group suffers the most from lifestyle-related ailments. Blood pressure is the most common condition in this age group with almost  48 percentof the population having high blood pressure, followed by diabetes at 38 percent and cholesterol at 30 percent.

This report is a clarion call for a sweeping transformation in India’s approach to health and longevity. It’s not just an analysis; it’s a battle plan aimed at guiding the nation towards an era where optimum health and wellness are accessible to all citizens,  transforming lofty ideals into tangible realities.

Kicking off with the first chapter can only be described as a wake-up call, The “Secret to  Longevity,” the report shatters the illusion of complacency by confronting us with a stark reality: the secret to extending our lifespan and enhancing our quality of life lies in the seemingly mundane choices we make every day. This simple yet powerful truth has the potential to radically increase life expectancy across India. However, it brings to light the urgent challenges posed by our rapidly ageing society and the consequent strain on socioeconomic structures. 

The first chapter is not just an exploration but a rallying cry for immediate, strategic action to ensure our ageing population can enjoy their later years with dignity and independence. It’s a poignant reminder that the health decisions we make today are directly linked to a more fulfilling, healthier life for everyone, tomorrow.

Amidst this concerning scenario, the report makes a powerful plea for the adoption of preventive healthcare measures, underlining lifestyle changes and increased awareness of health as critical levers for improving the quality of life and ensuring longer, healthier lives for all citizens. Yet, the data reveals a nation teetering on the edge, with a majority narrowly avoiding severe health risks yet still caught in a web of wellness challenges.

ALSO READ-Tips for a Healthier Lifestyle Amidst the Festivities

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Health Lite Blogs

Tips for a Healthier Lifestyle Amidst the Festivities

Fats play a crucial role in a healthy diet. So, learn about the better ones to make an informed choice about eating right. Choose good fats like MUFA and PUFA. MUFA helps increase good cholesterol while PUFA reduces bad cholesterol…reports Asian Lite News

The air is abuzz with excitement and joyous celebrations this season, and one of the reasons is the ongoing wedding season. From attending cosy winter weddings to breezy spring weddings, lengthy preparations across families go into making them remarkable and auspicious celebrations. However, amidst the hustle and bustle of preparing for the grand affair, there is one thing we should continue to focus on —cultivating a healthy lifestyle. It’s the secret to feeling your best and being able to relish every moment of the wedding festivities. 

Sheryl Salis, Registered Dietitian and Founder, Nurture Health Solutions, Saffola Nutrition Partner guide us through five simple, everyday steps that can be seamlessly integrated to maintain a healthy lifestyle alongside the chaos of wedding preparations.

Incorporate Smart Meal Sizing 

During wedding preparations, savour the joy of good food and avoid post-event guilt by being a little mindful of your health.  This can be achieved through clever portion control. Here’s a practical move: Trade that 12-inch plate for a 9-inch one. Fill half with non-starchy, low-calorie veggies like broccoli and spinach, and limit carbs such as rice and chapati to a modest one-fourth of the portion. Let protein options like eggs, chicken, soya and dal join the party in the remaining space. 

Sipping some water before the feast is also a great tip as it helps distinguish between hunger and thirst. And remember to chew your food well, giving your taste buds a delightful encore by relishing each bite. With these simple adjustments, your meals become a celebration of joy and health, leaving you nourished and ready for the festivities ahead.

Making an informed choice: select healthier fats

Fats play a crucial role in a healthy diet. So, learn about the better ones to make an informed choice about eating right. Choose good fats like MUFA and PUFA. MUFA helps increase good cholesterol while PUFA reduces bad cholesterol.

While cooking, opt for multisource (blended) edible oils – a healthier alternative. MSEOs boast a higher smoke point and a good balance of MUFA and PUFA. These oils are laden with antioxidants and are well-proven to deliver several health benefits. These healthier alternatives are better choices for a well-rounded wedding celebration.

Choose better metabolic health and enhanced radiance with whole grains 

Whole grains like oats, whole wheat, jowar, bajra and millets are nutritional superheroes and are perfect for boosting overall metabolic health. But these grains play a backstage role in the beauty scene too. Packed with essential vitamins minerals and phytochemicals, they provide essential nourishment to your hair and skin.

This wedding season, rely on whole grains to keep you comfortably full for longer and reduce hunger pangs. One way to incorporate them into your diet is by swapping refined grains with nutrient-rich alternatives like oats, whole wheat, millet or broken wheat. Opt for sweet or savoury oats, whole wheat wraps, daliya, upma or millet-based recipes as healthier alternatives to their refined counterparts. Oats and millets as a combination also fit the bill with high fibre and protein with loads of antioxidants. You can also add some oats to your smoothies or smoothie bowls creating a filling and nutritious meal. With these simple swaps and intake of much-needed protein, fibre, and micro-nutrients, let your inner radiance shine.

Nourish health with leafy greens, vegetables and whole fruits 

Wedding preparations are a mix of excitement and stress, so nutrition can become your secret ally. Embrace a nutritious diet rich in vegetables and whole fruits to boost your fibre and micronutrient intake.

Sprinkle veggies like carrots, tomatoes, and green beans into omelettes or toss them into poha, and upma giving them a healthy twist. Prepare vibrant stir-fry creations using broccoli, baby corn, and red and green bell peppers. These small, joyful adjustments sneak more veggies into your routine, leaving you energized.

Make oranges, sweet lime, strawberries, and the in-season fruits your go-to snacks. They provide natural sweetness, perfect for pairing with cereals or oats. Turn them into delightful desserts – sorbets, popsicles, or parfaits – for a guilt-free treat. 

Be agile and incorporate physical activity into your routine 

Maintain high spirits and a nimble body during wedding preparations by infusing some physical activities into your routine.

Turn on some music during household chores to add extra pep while attending to your cleaning chores at home. Opt for stairs instead of elevators for a mini workout. Turn phone calls into an opportunity to stand up and pace around to add more mobility to your body. Park at the far end of the parking lot or get off the subway or bus one stop early. Download an app to track your steps and boost your motivation. Aim for a daily goal of 10,000 steps or a 30-minute moderate physical activity. Keep these activities in mind as you prepare for the wedding, ensuring a healthier and more joyful celebration.

While it is natural to focus on the aesthetics in the excitement of wedding preparations, it is equally important to prioritize a healthier lifestyle for the celebrations. By embracing the steps mentioned above, you’re not just preparing for a joyous wedding season, you’re setting the stage for a healthier future. So go ahead and let the wellness vibes be at the heart of this year’s wedding celebrations.

ALSO READ-Bridging Beauty with Mental Health

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Food Health Lite Blogs

Healthy Indulgence for IPL Fans

Watching your waistline but still craving a match-winning meal? The Pantry has you covered. Their diverse menu offers a variety of healthy and delicious options, catering to various dietary needs…reports Asian Lite News

Cricket fever is all set to grip the nation with the IPL 2024 around the corner! Hosting the IPL screening party at one’s house has become the latest trend and itself is a celebration of its kind. No celebration is complete without sumptuous food. Thanks to the existence of cloud kitchens that deliver delicious food to our doorstep.

So, whether you are craving some spicy chicken wings, cheesy pizzas, or indulgent desserts, here’s a list of cloud kitchens to go for an unforgettable match-watching session.

Woodside Burger Shop

Calling all cricket fanatics! Celebrate big wins with Woodside Burger Shop’s legendary, handcrafted burgers made with never-frozen ingredients. Feeling like a champion? Devour their signature options for a flavor explosion in every bite. Or, explore unique flavors and take your taste buds on an adventure.

The Pantry – Guilt-Free Goodness

Watching your waistline but still craving a match-winning meal? The Pantry has you covered. Their diverse menu offers a variety of healthy and delicious options, catering to various dietary needs. Whether you’re keeping it vegetarian or following a specific dietary plan, The Pantry ensures you don’t miss a single delivery.

Nashville Fried Chicken

Get ready for a fiery yorker with Nashville Fried Chicken! This cloud kitchen delivers the “hottest, sauciest, crunchiest” fried chicken experience straight to your living room. Spice up your game with their signature offerings or take your taste buds on an international adventure with unique flavors. Feeling like a classic player? No problem! They offer timeless favorites for a true powerplay of flavor.

Aglio Pizzeria & Deli

Craving something delicious during a nail-biting match? Aglio Pizzeria & Deli delivers authentic New York-style pizzas and deli delights straight to your home. Whether you’re looking for classic comfort food or something a little fancier, Aglio has you covered. Feeling like an IPL MVP? Explore their gourmet options for a truly championship-worthy experience.

Maiz Mexican Kitchen

Picture this: you’re lounging on your cozy couch, eyes glued to the intense cricket match playing out on your TV screen. The adrenaline is pumping, the excitement is palpable, and suddenly, a wave of hunger hits you. Your mouth waters at the thought of their freshly made guacamole, crunchy salads bursting with flavor, and savory tacos loaded with wholesome ingredients. The mere idea of indulging in their nourishing bowls filled with colorful veggies and protein-packed beans has you practically bouncing with anticipation. With Maiz Mexican Kitchen just a call away for delivery or takeout, satisfying your craving couldn’t be easier – and more delicious!

With their diverse offerings delivered straight to your doorstep. You can focus on cheering on your favorite team and enjoying the electrifying atmosphere of the IPL.

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Economy Lite Blogs

India Faces Health Crisis Amid Economic Growth

The demographics who are being affected by lifestyle diseases are changing. These disorders are now claiming the lives of younger individuals, often still in their productive years, and frequently affecting individuals who haven’t even reached middle age…reports Asian Lite News

In the past decade, India has undergone an economic transformation, with a remarkable increase in per capita income. This financial prosperity has improved the quality of life for many people across the country. However, this economic progress has also brought challenges, especially for public health. As incomes rise in India, so do lifestyle diseases, revealing the delicate balance that exists between prosperity and wellness.

As per World Health Organisation (WHO), nearly 500 million people are anticipated to develop lifestyle diseases by 2030. This is estimated to cost the global economy close to USD 27 billion per annum. As such, we’re presented with a concerning picture – as incomes increase, so does the prevalence of conditions like diabetes, heart disease, cancer, mental illness, and obesity.

India’s Unforeseen Health Crisis

Despite the Indian economic boom in its early stages, the effects of this sudden influx of prosperity are already clearly apparent. Increasingly sedentary lifestyles, lack of work-life balance, overconsumption of processed foods and rising tobacco and alcohol addiction have added to a sharp spike in health issues. Ailments such as heart disease, chronic respiratory diseases and diabetes are estimated to account for a massive 60% of all deaths, leading causes of mortality in the country.

India is also in the midst of a diabetes epidemic, with over 70 million cases as of 2022, projected to rise to 134 million by 2045. The cascade effects of diabetes also contribute to this healthcare crisis, with a higher likelihood of kidney disorders, eye issues leading even to blindness, nerve damage, wounds not healing properly, and greater susceptibility to other infections.

The Shifting Face of Illness

The demographics who are being affected by lifestyle diseases are changing. These disorders are now claiming the lives of younger individuals, often still in their productive years, and frequently affecting individuals who haven’t even reached middle age. 50 percent of all heart attacks in India occur in men under the age of 50, in this 25% occur in men under the age of 40. This shifting paradigm demands significant transformation in India’s healthcare approach, moving from a predominantly reactionary model focused on diagnosis and treatment to one that prioritises early screening, active monitoring, and preventative healthcare strategies.

Affluenza as a Recurring Epidemic

It’s clear that an increase in income goes hand-in-hand with a greater chance of developing certain illnesses. This mirrors a pattern seen across the world – as economies develop and household incomes rise, so do a specific set of diseases. We’ve already seen the pattern play out in the United States in their post-World War II boom and in China in the late 90s and early 2000s. As individuals transition from lower-middle-class to middle-class status, their consumption habits undergo significant changes. With increased disposable income, there’s a tendency to indulge in more processed foods, sugary beverages, and dining out. The availability and affordability of alcohol and tobacco products also contribute to lifestyle choices that can lead to chronic health conditions.

The Middle-Class Wellness Trap

Once individuals move to the upper-middle classes, they typically prioritise their health and well-being. This is when they move beyond material comforts and begin investing in self-improvement – gym memberships, organic foods, and preventive healthcare measures such as regular check-ups and screenings. However the transition to a health-conscious lifestyle is not immediate for everyone. In a country like India, this is made even worse by the difficulty in crossing that final socio economic barrier. While much of the country has begun the shift from lower to middle class, moving from the middle to the upper-middle class is a much tougher hurdle to cross. 

As our economy continues to grow, its concurrent drop in wellness is raising alarms about the nation’s health trajectory. There is a need for proactive measures to address the root causes of lifestyle diseases. This includes comprehensive public health campaigns promoting healthy eating, regular physical activity, stress management and smoking cessation. Workplace wellness programs can also play a crucial role in encouraging employees to prioritise their health amidst demanding work schedules. By raising awareness, fostering individual responsibility and implementing policies that support healthy lifestyles, India can navigate the complexities of affluence while safeguarding the well-being of its population.

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Health Lifestyle Lite Blogs

Timeless Wisdom for Healthy Relationships

With over 5 million copies sold, Jen Sincero’s book ‘You Are A Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life’ is a motivational self-help guide. In this book, she shares her personal experiences and how she overcame obstacles…reports Lothungbeni Humtsoe

The meaning of love may alter for each of us depending on the circumstances. Life is an emotional rollercoaster, and while everything appears to be wonderful and going well due to children, family, work pressure and other challenges in life it is possible to flip life upside down with a switch.

However, when life throws us situations over which we have no control, affecting relationships. Let us not give up and instead look for methods to make things better. As we set into the week of love, let’s take a look at some timeless literature to help you navigate creating healthy relationships and more.

Tell Me More: Stories About the 12 Hardest Things I’m Learning to Say by Kelly Corrigan

Kelly Corrigan’s 2018 book ‘Tell Me More: Stories About the 12 Hardest Things I’m Learning to Say’ is based on personal anecdotes. The book delves deeper into the power of using the correct words at the appropriate time. A guide to using the right words and phrases to foster relationships. The book is divided into twelve chapters, each of which focuses on a different phrase.

The 5 Love Languages: The Secret to Love that Lasts

Gary Chapman’s 1992 book, ‘The 5 Love Languages: The Secret to Love that Lasts’, explores the various ways people express and receive love. Though the book was published in the 1990s, it became the best-selling book in the subsequent years, during the mid-2000s. The book’s key point is to understand each other’s love languages when navigating relationships, which is still applicable now as it was three decades ago.

̌8 Rules of Love: How to Find It, Keep It, and Let It Go

The author of ‘Think Like A Monk’ releases ‘8 Rules of Love’ with Simon & Schuster in 2023. Jay Shetty, the New York Times bestselling author, on an Instagram post captions, “Nobody sits us down and teaches us how to love… so we’re often thrown into relationships with nothing but romance movies and pop culture to help us muddle through. My NYT best-seller changes all that by offering a new perspective drawing on ancient wisdom and new science.”

You Are A Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero

With over 5 million copies sold, Jen Sincero’s book ‘You Are A Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life’ is a motivational self-help guide. In this book, she shares her personal experiences and how she overcame obstacles. Self-doubt is a virus that restricts people from achieving their full potential in life. She encourages readers throughout the book to trust their inner badass and pursue what they are meant to do.

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Health Lite Blogs

Breathing for Balance

By allowing individuals to focus on their breathing, Pranayama helps in alleviating stress and anxiety. With this, one can nurture a sense of inner calmness and develop resilience to deal with life’s challenges…writes Raman Mittal

The day-to-day demands of the contemporary world can take a toll on our mental health, causing stress, anxiety, and depression. When left unaddressed, these conditions can lead to a severe impact on our general well-being.

While experts suggest a host of measures to mitigate mental health challenges, Pranayama, or Yogic Breathing, has carved a distinctive reputation for its significant positive effects on mental health. The ancient practice of Pranayama allows individuals to connect more deeply with their breath and witness an elevated sense of inner peace and relaxation.

Let us further delve deeper into the unprecedented advantages of integrating Pranayama into our daily lives.

Understanding Pranayama

Pranayama encompasses a range of approaches to help individuals control their breath and enhance their overall well-being. The practice is often paired with meditation and different yoga postures. Its fundamental principle is that the breath acts as a bridge between the mind and body, harmonising the two. By controlling their breath, individuals can accomplish a more profound sense of calm and balance in their lives.

Mental health benefits of Pranayama

Numerous scientific researches across the globe have validated the significant effect of Pranayama on mental health, including-:

Lowered stress

By allowing individuals to focus on their breathing, Pranayama helps in alleviating stress and anxiety. With this, one can nurture a sense of inner calmness and develop resilience to deal with life’s challenges.

Elevated mood

Pranayama is also highly recognised for its ability to uplift mood and mitigate the symptoms of depression. It fosters an optimistic environment, replacing negative beliefs and emotions with positivity and happiness, improving overall mental well-being.

Improved focus

Pranayama can be a vital tool for improving concentration and focus in today’s world of endless distractions. By training the mind to focus on the present moment, allows practitioners to perform their daily tasks with improved efficiency and precision. Thus, by making it a regular part of their routine, individuals can achieve higher productivity in all areas of their lives.

Enhanced self-awareness

Regularly practising Pranayama can also help in developing an increased sense of self-awareness. This heightened self-awareness enables us to comprehend our thoughts and emotions better, leading to personal growth and self-improvement.

A few techniques of Pranayama that can be easily incorporated into our daily routine:

Bhramari: The Bhramari Pranayama method involves producing a humming sound while inhaling and exhaling through the nose. This popular technique is known to relieve stress and promote a feeling of calmness.

Nadi Shodhana: This technique involves breathing rhythmically via alternating nostrils, allowing individuals to accomplish inner balance and lower stress levels. Additionally, the alternating flow of air via the left and right nostrils promotes the alignment of vital energies, cultivating a sense of tranquillity.

Kapalbhati: Practising Kapalbhati involves rapid and strong inhales and exhales via the nose. This exercise can boost focus and concentration, making it an ideal tool for individuals aiming to bolster mental clarity and productivity.

Embracing Pranayama as a beginner

To begin practising Pranayama, finding a quiet and comfortable place to sit or lie down is crucial. Once you have located your spot, close your eyes and take a few deep breaths to help relax and calm your mind. Then, choose a Pranayama exercise that resonates with you and start practising. It is essential to listen to your body and avoid pushing yourself too much.

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Health Lite Blogs

Enhance Your Well-being with Good Posture

Proper posture facilitates breathing and food digestion, reduces the risk of neck, shoulder, and back pain, and preserves balance and flexibility…writes Dr. Rebecca Pinto

“What will happen when you reach an older age?” This is what we often get to hear in traditional homes just because the youth is spending more time on gadgets- be it slouching on a sofa and chilling with Netflix or sitting in the office for late hours. Our elders often say this, “As long as your spinal cord remains straight, things are set in your life.

This shows how important it is to have good posture!!!

It is essential to be aware of your posture and to make certain you are not hunching over or excessively leaning forward. Maintaining balance and alignment in your skeleton and muscles while consciously releasing tension is what is meant by good posture.

Let us understand how one can maintain a Good Posture!!

Why is proper posture so important?

Maintaining Posture while doing different activities is essential for your spinal cord.

Advantages of having a good posture!!!

Proper posture facilitates breathing and food digestion, reduces the risk of neck, shoulder, and back pain, and preserves balance and flexibility.

Conversely, poor posture can limit a person’s range of movement, which eventually makes it challenging to exercise and go about daily tasks. It is crucial for efficiency as well because poor posture might result in movement patterns that demand more energy from your body.

The following advice will help you with your posture:

Maintain a straight posture: It can be done by keeping your feet flat on the ground and your shoulders back and down. Please do not cross your ankles or legs.

Take breaks: Every thirty minutes, get up and stretch if you spend a lot of time sitting down.

Organize your workspace: Ensure that your chair and computer screen are at the appropriate heights.

Exercise: Getting regular exercise will help your muscles get stronger, and your posture get better.

How do exercises help in improving your Posture?

Some simple exercises help you in the long term. In busy times, if one adopts such a routine of some stretches and exercises – It can help them to improve their posture.

Planks:

Start by lying down on your stomach. After that, adjust your body so that your weight is supported by your forearms and toes.

Lower the body and release the pose after holding this posture for a few breaths. Ensure you take breaths to avail the maximum benefit of this pose.

Remember to pay attention and maintain the tightness in your abdominal and core muscles.

A Bridge Pose:

With your feet flat on the ground and your knees bent, lie flat on your back.

After that your hands will be facing downward, and then place your arms by your sides.

Breathe out, raise your hips off the floor, and plant your feet and arms firmly in the earth.

Ensure your feet and thighs are in line with one another.

After five to ten breaths, hold the position, then release it, and drop your hips back to the floor.

Throughout the pose, take enough breaths deeply and relax your shoulders

Back Extension:

With your arms bent and your legs straight, lie in a position where your stomach faces downwards.

Keep your hands on either side of your face, your neck should be straight.

Use your arms to gently raise your upper body while arching your back,

Also, keep your forearms flat on the floor and your head and neck straight.

After a short period of holding this posture, slowly return the body to its original position.

Some Bonus Tips for you to maintain a good posture!!!

Sit and stand more comfortably by wearing braces or shirts that gently draw the shoulders back.

Physical activity might assist in developing the muscles required to uphold proper posture.

Adjust computer screens and keyboards so that they support good posture. Work tables and desk chairs should also be at the proper height.

Excess weight can strain the muscles and cause the body to become misaligned.

Make sure you have enough support for your back, thighs, and buttocks when you sit down. If needed, place a small pillow behind the back and make sure the thighs and hips are parallel to the floor.

Reminder – Are you sitting straight – If not!!!

Sit Straight!!!

Also, keep in mind that having good posture involves feeling well as well as looking nice. Thus, sit up straight and radiate health and confidence!

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