Tag: STRESS

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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.

ALSO READ-Bridging Beauty with Mental Health

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Education Lite Blogs

Mastering the Board Exam Challenge

Create a well-structured study timetable that can help you manage your time effectively and reduce last-minute cramming. Break down your subjects into manageable chunks and allocate specific time slots for each. Make sure to include short breaks to maintain focus…reports Asian Lite News

As board exams draw near, students frequently experience academic pressure and heightened expectations. The prospect of facing comprehensive assessments can trigger overwhelming stress and anxiety, which if left unchecked can compromise both mental health and academic performance.

Recognising the significance of managing exam-related stress is the first step towards fostering resilience and maintaining calm during this demanding period. In this listicle, we explore five effective strategies by Ajay Singh, School Principal of the Scindia School to empower students to navigate through the challenging board exam duration while ensuring their overall well-being and academic success.

Create a Realistic Study Schedule: Create a well-structured study timetable that can help you manage your time effectively and reduce last-minute cramming. Break down your subjects into manageable chunks and allocate specific time slots for each. Make sure to include short breaks to maintain focus.

Practice Mindfulness and Relaxation Techniques: Incorporate mindfulness and relaxation exercises into your daily routine to alleviate stress. Deep breathing, meditation, yoga, and progressive muscle relaxation are proven methods to calm your mind and reduce anxiety levels. Spend a few minutes each day engaging in these practices to foster a sense of peace and clarity.

Maintain a Healthy Lifestyle: Proper nutrition, regular exercise and adequate sleep are crucial for optimal brain function and stress management. Fuel your body with nutritious foods, stay hydrated and prioritize physical activity to boost your energy levels and enhance concentration. Aim for 7-9 hours of quality sleep each night to recharge your body and mind.

Seek Support from Family and Friends: Never hesitate to reach out to your loved ones for emotional support during the exam season. Share your concerns and feelings with them and allow them to provide encouragement and reassurance. Surrounding yourself with positive influences can help alleviate feelings of isolation and foster a sense of belonging.

Practice Positive Self-Talk and Visualization: Cultivate a positive mindset by replacing negative thoughts with affirmations and encouragement. Visualize yourself succeeding in your exams and focus on your strengths and achievements. Celebrate small victories along the way and remind yourself that you are capable of overcoming challenges. By fostering a positive self-image, you can boost your confidence and resilience in the face of adversity.

Prioritize Revision and Review: Regular revisions are important for reinforcing concepts and identifying areas that require further clarification. Allocate dedicated time for reviewing your notes, practicing past papers, and seeking assistance for challenging topics. Effective revision strategies can boost your confidence and performance on exam day. During this time the focus must remain on revising concepts and strengthening understanding and recall, rather than trying to learn new concepts. Last-minute attempts at trying to learn new concepts can lead to unnecessary panic that can derail the study plan and revision schedule.

By implementing these strategies, you can effectively manage exam stress and navigate the board exam season with confidence and resilience. Remember to prioritize self-care and maintain a balanced approach to studying, and don’t forget to celebrate your accomplishments along the way. Good luck!

ALSO READ-Social media use triggers stress: Study

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Tech Lite

Social media use triggers stress: Study

In order to participate, respondents had to use at least one social media channel at least once a week. On average, the participants stated that they spent just over two hours a day on social media…reports Asian Lite News

The use of social media is associated with risks, especially for people with a highly materialistic mindset, as scrolling down content posted by others can increase stress and unhappiness in such users, say researchers.

At the same time, the social media platforms attract materialists anyway, as they are a perfect way to satisfy many materialistic needs, according to the study published in the journal Telematics and Informatics Reports.

The researchers headed by Dr Phillip Ozimek from the Faculty of Psychology at Ruhr University Bochum, Germany, recruited 1,230 people for the study.

In order to participate, respondents had to use at least one social media channel at least once a week. On average, the participants stated that they spent just over two hours a day on social media.

The research team used six different questionnaires to determine the extent to which the participants had a materialistic attitude and tended to compare themselves with others, whether they used social media more actively or passively, whether they were addicted to social media, how stressed and how satisfied they were with their lives.

“The data showed that a stronger materialistic approach goes hand in hand with a tendency to compare oneself with others,” said Ozimek.

This comparison is very easy to make on social media, primarily through passive use — by looking at the content posted by other users.

Materialism and passive use were also linked to addictive use of social media.

“By this we mean, for example, that users are constantly thinking about the respective channels and fear that they are missing out on something if they are not online,” Ozimek added.

This, in turn, leads to symptoms of poorer mental health — stress.

The final link in the chain is reduced life satisfaction. “Social media is one of six stepping stones to unhappiness,” Ozimek noted.

It’s definitely a good idea to be aware of the amount of time you spend on social media and to reduce it, the authors noted.

ALSO READ-Impact of Social Media and E-commerce

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Lifestyle Lite Blogs

From Smoke to Stress

The gut-brain axis is a two-way communication system between the central nervous system and the gut, involving complex interactions between the gut microbiota, immune system, and the enteric nervous system…writes Dr. Debojyoti Dhar

When we talk of smoking, the first thoughts that cross our minds regarding its health implications are of oral and lung cancer; thanks to the statutory warning that comes with all tobacco products. However, smoking has negative effects beyond that. Yes, from the well-established effects on respiratory to heart health, smoking takes a toll on mental health as well. An interesting pathway by which smoking impacts mental health is linked to gut health. 

The Gut-Brain Axis

The gut-brain axis is a two-way communication system between the central nervous system and the gut, involving complex interactions between the gut microbiota, immune system, and the enteric nervous system. The gut microbiota is the group of trillions of microorganisms that reside in our digestive tract and affect our overall health. The gut-brain axis plays a crucial role in regulating mood, cognition, and emotional responses. Remember how balance is regarded as key to success in every sphere of life? This balance holds great relevance in terms of the quality and quantity of the microbes we have in our gut. Disruptions in the delicate balance of the gut can lead to a variety of mental health issues, with smoking being a contributor to this disturbance.

Smoking and Gut Microbiota

Research indicates that smoking can alter the composition and diversity of the gut microbiota. Smoking disrupts this microbial balance, leading to an overgrowth of harmful bacteria and a decline in beneficial ones. For example, Bifidobacter is a beneficial bacteria that is found in abundance in a healthy gut but its population decreases significantly in smokers. Similarly, Proteobacteria (major group or phylum) consisting of pathogens such as Salmonella, Escherichia, Vibrio etc is increased in smokers as compared to non-smokers. Such imbalances, known as dysbiosis, have been linked to mental health conditions such as depression and anxiety.

Inflammatory Response

Smoking is a well-known trigger for inflammation throughout the body, and the gut is no exception. In fact, smoking directly and also by causing dysbiosis in the gut can cause chronic inflammation in the gut.  Studies have shown that patients with chronic gut inflammation are prone to depression and anxiety.

Neurotransmitter Imbalance

The gut microbiota plays an important role in the production and regulation of neurotransmitters, such as serotonin and dopamine, which are essential for mood and emotional well-being. Smoking-induced changes in the gut microbiota (dysbiosis) can disrupt the balance of these neurotransmitters, contributing to the development of mental health disorders. Serotonin, in particular, is often referred to as the “feel-good” neurotransmitter, and alterations in its levels have been linked to conditions like depression.

Impact on Stress Response

Smoking not only affects the gut microbiota but also influences the stress response. Chronic exposure to stress can contribute to mental health disorders, and smoking appears to exacerbate this effect. The alterations in the gut microbiota caused by smoking can influence the body’s ability to cope with stress, further compromising mental well-being.

While the detrimental effects of smoking on physical health are well-established, the impact on mental health through the intricate connection with gut health is a relatively recent area of exploration. Understanding the link between smoking, gut health, and mental well-being opens up new avenues for intervention and treatment. Smoking cessation not only benefits respiratory and cardiovascular health but also contributes to restoring the delicate balance of the gut-brain axis, promoting a healthier mind and body. As research in this field progresses, it becomes increasingly clear that the journey to mental well-being may, in part, start with a smoke-free life.

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Lifestyle Lite Blogs

Insights into Young Minds

The survey findings also state that while 59 percent respondents confide in their parents, only 29 percent confide in siblings while only 31 percent confide in their partners if they were to undergo therapy…reports Asian Lite News

In India, attitudes towards mental health and mental wellbeing have been gradually evolving with increased awareness and conversations towards reducing the stigma.

In its 3rd year, ITC’s Feel Good with Fiama Mental Wellbeing Survey unveils interesting facts to further understand young India’s changing attitudes towards mental wellbeing and mental health. Commissioned with NielsenIQ, the survey covers a gamut of beliefs, behaviours, major stressors and de-stressors for GenZ and Millennials towards mental health.

Relationships

On the relationship front, the survey indicates that toxic relationships make it harder for 38 percent Indian women to maintain good mental health.

The survey findings also state that while 59 percent respondents confide in their parents, only 29 percent confide in siblings while only 31 percent confide in their partners if they were to undergo therapy.

Only 33 percent GenZ confide in their siblings while 52 percent millennials confide in their partners.

Society and Culture

The Feel Good with Fiama Mental Wellbeing Survey 2023 indicates that a whopping 64 percent of Indians believe that living up to societal standards of success are what lead to burnouts; pressure higher for NCCS B with this score going up to 78 percent.

72 percent Indians Associate Poor Mental Health with Depression, however, on a positive note Indians are exploring alternatives to de-stress – Music is the preferred choice for 86 percent Indians to cope with stress and negativity, 31 percent of the respondents turn to meditation, 29 percent of the respondents turn to yoga while 26 percent of the respondents turn to physical exercise to cope with stress.

Mood and Behaviour

With respect to behaviour, 44 percent GenZs vs 53 percent millennials are prone to mood fluctuations.

57 percent  GenZs believe “Excessive fear and worries” is one of the top indicators of Mental Health Issues. 52 percent GenZs believe that feeling tired and low energy is one of the top indicators of mental health issues. 47 percent said they take medicines as well as counselling to combat mental health issues.

Overall Wellbeing and Mental Health

54 percent of the Indian population believe that mental health is as important for over-all wellbeing.


On a positive note, the survey indicates that Indians reach out for professional help. 50 percent respondents/their family members opt for face-to-face counselling as a treatment, while 51 percent Indians who believe social media has a positive impact turn to online counselling as a treatment option.

Young adults are exploring alternatives to de-stress – Music is the preferred choice for 86 percent Indians to cope with stress and negativity.

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Education Health Lite Blogs

Dr. Mickey Mehta’s Tips for College Stress Relief

Splash or keep your face in running water for a while till everything cools down and your eyes are relaxed, Just pat dry, and then breathe…reports Lothungbeni Humtsoe

Once students start going to college, that is the time a sense of independence, a sense of individuality, and also a sense of defiance comes into play. Why defiance? Because independence and individuality want to override the wisdom of the world, especially when it comes from parents, grandparents, and teachers.

That age is the time to try new things, starting with vocation experiments, food experiments, and partner experiments, which entails relationships. Because they were firmly constrained in school, their attention on studies becomes a little loose-ended in college. Furthermore, college students’ fickleness, waviness, and indecisiveness place them at high risk of stress and anxiety.

Dr. Mickey Mehta, a global leading holistic health guru and corporate life coach shares with IANSlife some effortless and quick ways to relax:

Splash or keep your face in running water for a while till everything cools down and your eyes are relaxed, Just pat dry, and then breathe.

Herbal teas can help you feel better, alleviate depression’s physical symptoms, and reduce stress. You can also choose to do nothing and close your eyes. As you inhale and exhale, observe your breath while you’re sitting. Your mind automatically comes to the present moment when you are conscious of every breath that you take in and out. The steadiness of the mind, its capacity for ability, and its capacity to work in unison are all present when the mind is present in the moment. The shattered parts of the mind become one piece, the mind becomes one and enters that state of oneness, and so well-being and tranquility happen, going from stress and strain to harmony.

Step beyond the four boundaries, stroll slowly, and up and descend the steps. A relaxing stroll can do wonders for your mental health. It enhances self-perception, self-esteem, mood, and sleep quality while lowering stress, anxiety, and exhaustion.

Go to the nearest tree and embrace or touch it to get some oxygen. They support the body in reducing the physiological effects of stress. The stress-related chemicals cortisol and adrenaline are both lowered by simply sitting and gazing at trees.

Go outside and spend some time in the sunlight, stand or sit and feel the breeze on your skin (wind bath), Be mindful.

A natural method of curing one’s mind, body, and spirit is aromatherapy. Inhaling fragrances stimulates the olfactory system, which has a variety of psycho-physiological impacts on people. It assists in reducing stress and enhances one’s general state of mind.

Call your loved ones on the phone and have a conversation. Laugh it away. Catharsis, or a sense of relief, is a result of talking. Increased levels of dopamine, oxytocin, endorphins, and other feel-good biochemicals are produced during positive conversations.

When you are at home and feeling anxious, you may either have a warm water bath with some sea salt or just sit under the shower, close your eyes, and let your breathing settle down and become regular. Sweating it out after a hot water bath also releases toxins. Hot baths can be a wonderful form of self-care. Your body’s relaxation mechanism, the parasympathetic nervous system, can be activated by taking a bath. Every organ, including the brain, is impacted by circadian rhythms, which are strengthened and adjusted by taking a warm bath. Stress is released even when biological toxins are released. Even when muscle tension is relieved, stress is also relieved, which improves your mood.

To dissolve into gravity, lie down in Shavasana, often known as the position of a state of relaxation After that, begin to inhale and exhale slowly from your toes all the way up, imagining breathing out stress. After 5-7 minutes, you should feel light as a feather. As more and more mental stress and bodily tension are removed, the breath becomes more relaxed. It promotes mental clarity and harmony, which may also relieve tension and headaches while reducing weariness and fending off anxiety.

Chanting helps reduce imbalances and signs of depression, as well as promotes happiness, relaxation, and the ability to concentrate and pay attention. Chanting also modifies voice and breath. Humming is one of the most basic yet profound sounds we can create for ourselves. It is a self-soothing sound that has physical effects on us, lowering blood pressure and heart rate while releasing endorphins and oxytocin, two powerful neurochemicals that have been shown to reduce stress and promote calmness and sleep.

Last but not least, seek out nice company or find a place to be alone and quiet so that you can find serenity and solace. Do you believe this helps to solve problems? certainly not, but the propensity to approach problems from diverse perspectives and opinions and the ability to deal with and cope with them develop, leading to a growth in self-assurance, self-conviction, self-reliance, and a positive outlook on life and skills.

ALSO READ-Breast cancer and stress management

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Health Lite Blogs

Breast cancer and stress management

Engaging with professional therapists or counselors, can provide valuable emotional support and coping strategies tailored to individual needs. They can help patients navigate their emotions, fears, and uncertainties, offering a safe space to express feelings and find healthier coping mechanisms…reports Asian Lite News

A metastatic breast cancer diagnosis can exact an immense toll on a patient, both physically and emotionally. The weight of uncertainty and fear associated with a progressing and life-threatening condition can lead to overwhelming emotional turmoil. Throughout this journey, patients endure a complex range of emotions, requiring comprehensive support to navigate the intricacies of metastatic breast cancer and foster emotional well-being amidst the storm of challenges.

The treatment regimen for metastasized breast cancer and the subsequent side effects can also add another layer of difficulty when one is trying to cope with their mental health. Research shows that 52 percent of breast cancer patients report at least mild anxiety at the end of chemotherapy. However, there are various factors that can help you manage your anxiety as per your needs, from seeking help where needed to advanced therapy options.

Dr. Krishna Mohan MVT, Senior Consultant Medical Oncologist, Basavatarakam Indo-American Cancer Hospital, Hyderabad “From frequent hospital visits to physical dysmorphia caused by loss of hair or breast to constant fear of recurrence or death – breast cancer treatment often induces stress and anxiety for patients. Close to 60% of advanced Breast cancer patients have at least one targeted therapy option available. When this knowledge is optimally utilized, a group of patients can avoid conventional chemotherapy for a long. With careful selection of advanced treatments, we can improve quality of life and survival for many Breast Cancer patients; through advanced treatment methods, patients could also avoid physical and mental stressors caused by traditional therapies.’’

Here are few ways patients can navigate their stress and anxiety while dealing with metastatic breast cancer:

Choose the Right Treatment for yourself: With every treatment option comes certain side effects. For example, stress can be caused when one loses their hair due to chemotherapy. Therefore, it is important to choose the right treatment plan which aligns with one’s psychological health. It is vital to have extended conversationwith one’s doctor about treatment options. This will aid in comprehending the therapies aimed at minimizing the effects on their mental well-being and providing insight into what patients can anticipate during their treatment process.

Seek Professional Support: Engaging with professional therapists or counselors, can provide valuable emotional support and coping strategies tailored to individual needs. They can help patients navigate their emotions, fears, and uncertainties, offering a safe space to express feelings and find healthier coping mechanisms.

Join Support Groups: Connecting with others who are experiencing similar challenges can be empowering and comforting. Support groups offer a sense of belonging, allowing patients to share their experiences, exchange coping strategies, and receive encouragement from others who truly understand this journey.

Practice Meditation: Mindfulness is being present at the moment, without judgment. By focusing on your breath, your surroundings, and your body, you can reduce stress and anxiety. Mindfulness techniques can help you stay grounded and calm during difficult times. Try practicing mindfulness meditation, yoga or taking a few deep breaths when you feel overwhelmed.

Engage in self-care: Taking care of yourself physically and emotionally is crucial during this time. Eat healthy foods, perform moderate exercises, and get enough rest. Focus on things that make you feel good, such as reading, listening to music, or taking a relaxing bath. Engaging in self-care can help boost your mood and improve your overall well-being.

Stay informed but avoid information overload:Staying informed about one’s condition and treatment options is essential, but excessive exposure to overwhelming information can lead to increased anxiety. Striking a balance and relying on reputable sources and your doctor sources can help alleviate unnecessary stress.

Coping with breast cancer is a journey, and it is okay to have ups and downs. Remember, be kind to yourself and take things one day at a time.

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Food Health Lite Blogs

Improving insulin sensitivity to reducing oxidative stress

Jamun, also known as Indian blackberry or black plum, has hypoglycemic effects, aiding in lowering blood sugar levels. It contains bioactive compounds like anthocyanins, ellagic acid, and polyphenols, which further aid the process…writes Dr. Kriti Soni

Diabetes is a chronic metabolic disease that affects millions of people worldwide. With the increasing prevalence of diabetes, it has become imperative to explore alternative treatment options that complement conventional medical interventions. India alone has seen a 44% increase in diabetic cases over the last four years and about 100+ million people are affected by diabetes. Combined with a healthy lifestyle, proper nutrition, and regular exercise, Ayurvedic herbs can contribute to better blood sugar control and improve the overall quality of life for individuals living with diabetes.

Ayurveda, an ancient system of medicine originating from India, offers a holistic approach to managing diabetes. Ayurvedic herbs have gained recognition for their potential for blood sugar regulation and can serve as valuable adjuncts to conventional therapies. Here is a list of Ayurvedic herbs for the natural management of diabetes.

Karela (Bitter Melon):

Karela, also known as Bitter Melon, has long been used in Ayurveda for its anti-diabetic properties. It contains an insulin-like compound called polypeptide-p, which helps lower blood sugar levels. Bitter melon also aids in improving glucose utilisation and stimulating insulin secretion, making it an excellent choice for diabetes management.

Jamun:

Jamun, also known as Indian blackberry or black plum, has hypoglycemic effects, aiding in lowering blood sugar levels. It contains bioactive compounds like anthocyanins, ellagic acid, and polyphenols, which further aid the process. Consumption of jamun or its juice helps regulate blood glucose levels, improve insulin sensitivity, and reduce the risk of diabetic complications. Its high dietary fibre content slows down sugar absorption, promoting better glycemic control. Including jamun in a balanced diet can effectively manage diabetes.

Giloy (Tinospora Cordifolia):

Giloy, also known as Tinospora Cordifolia, exhibits hypoglycemic effects by stimulating insulin secretion and improving insulin sensitivity, helping to regulate blood sugar levels. Additionally, its anti-inflammatory properties can reduce inflammation and enhance insulin sensitivity. Giloy’s antioxidant property helps protect pancreatic beta cells and counteract the oxidative stress associated with diabetes. Incorporating Giloy into a comprehensive diabetes management plan may provide additional support for maintaining stable blood sugar levels and promoting overall well-being.

Gudmar (Gymnema Sylvestre):

Gudmar, also known as Gymnema Sylvestre, has been recognised for its potential role in managing diabetes naturally. It may help control blood sugar levels by reducing glucose absorption and enhancing insulin sensitivity. Additionally, Gudmar has been associated with managing sugar cravings and supporting pancreatic health.

Indian Gooseberry (Amla):

Indian Gooseberry, or Amla, is a potent Ayurvedic herb that offers numerous health benefits, including blood sugar regulation. It is rich in vitamin C and antioxidants, which help improve pancreatic function and enhance insulin secretion. Amla also aids in reducing oxidative stress and inflammation, which are often associated with diabetes.

While Ayurvedic herbs cannot replace conventional medical treatments for diabetes, they can play a significant role in managing blood sugar regulation and overall diabetes naturally. The herbs mentioned above offer a range of potential benefits, from improving insulin sensitivity to reducing oxidative stress.

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Lite Blogs

Plan for a stress free exam season

Get inspired and overcome stress.(Photo:IANSLIFE)

Focus Master is the ultimate guide to improving concentration and achieving your goals. This audiobook explains the importance of increasing your focus to improve your productivity and a better understanding of information…reports Asian Lite News

Are you having trouble sleeping because of the upcoming exams and worrying about failing Math or just barely passing Science?

As examination season approaches, it brings along stress and unwarranted fears in every student’s mind. This time can be particularly challenging for students, as it brings along overwhelming anxiety and pressure to perform well.

These stress levels can interfere with one’s focus and health, ultimately affecting their academic performance. However, acing exams requires a balanced mix of discipline, time management, a positive mindset, and physical and mental well-being. To assist with this, listen to this curated list of self-help and motivational audiobooks and podcasts on Audible to understand more about overcoming challenges, developing a positive mindset, and building resilience.

Exam Study Expert: Ace your Exams with the Science of Learning, written by William Wadsworth

Hard work alone does not suffice in achieving goals, here is when smart work comes into the picture. Study effectively to get the grades of your dreams with top-notch winning review strategies, killer memory techniques, and the best nerd tricks to ace your exams. Written and narrated by William Wadsworth, this audiobook is drawn from personal experiences and knowledge. Listen to this on Audible to learn about the secrets of achieving academic success as William and his special guests in this podcast share their personal experiences!

Focus Master, written by Myles Holland and narrated by Shafi

Focus Master is the ultimate guide to improving concentration and achieving your goals. This audiobook explains the importance of increasing your focus to improve your productivity and a better understanding of information. It offers strategies to help you overcome distractions and improve your focus, including topics like the science of attention and how focus affects habits. Worth a listen if you want to learn the tactics you need to master deep focus and achieve your goals!

Time Management (Hindi Edition), written by Sudhir Dixit and narrated by: Rahul Jaisawat

What better way to plan for your exams than by setting stringent preparation and revision deadlines? Discover how to maximise your time by setting priorities, creating useful schedules, and overcoming procrastination. You can also learn how to boost your energy level and productivity with good habits, proper food habits, exercise, and sleep. This unique guide to time management details 30 strategies and tactics, along with tested methods to achieve optimal productivity in 24 hours. Tune in to Audible to ace the skill of time management and power your way to success!

Do Epic Shit, written and narrated by Ankur Warikoo

Tune in to Audible to listen to ideas curated by Ankur Warikoo in his audiobook, encapsulating his deep, honest, witty, and brutal thoughts on success, failure, money, self-awareness, and personal relationships. The audiobook covers a gamut of topics ranging from important habits to creating long-term success, foundations of money management, embracing failure, and learning empathy. An audiobook that merits more than one listens, its content will ensure that you think about it again and again and pass it on to friends and family!

Think Like a Monk, written and narrated by Jay Shetty

Inspired by his experience as a Vedic monk, Jay Shetty demonstrates ways to clear roadblocks to realise our complete potential. Derived from ancient wisdom and personal encounters at the ashram. Think Like a Monk reveals how to overcome negative thoughts and habits, and access the calm and purpose that lie within all of us. Listen to this inspiring audiobook on Audible as Jay transforms his learning into exercises that we can all apply to reduce stress, improve focus, and our relationships, identify our hidden abilities, increase self-discipline, and more.

Vivekananda, written by Pranay and narrated by Ashish Bhandari

Vivekananda was the spiritual stalwart who spread the ancient knowledge of Hinduism across the world. This audiobook is a compilation of various conversations, talks, writings, and life occurrences offering insight into some of the secrets to human excellence. It also explores the timeless values for leadership and success that he stood for and presents them as insightful principles that are relevant not just today, but for the future of mankind.

Self-Discipline, written and narrated by Steve Martin

Feel the need to steer clear of bad habits and attain absolute control of your life? Self-discipline is the key to a successful, fulfilled, and energised life. Self-discipline expert and coach – Steve Martin in his illuminating audiobook enlists steps to master self-discipline, strengthen willpower and boost productivity. What is even more interesting is that this audiobook has practical self-discipline tips from Spartans and Navy SEALs tips. Tune in to Audible now to develop a success-oriented mindset and live with purpose with the help of this audiobook!

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Food Lite Blogs

Right food to reduce stress

Eating in the Age of Dieting. (Photo Sources:IANSLIFE)

Teeming with magnesium, healthy fats, and nutrients; nuts and seeds act as a stress-busting snack when consumed in moderation. Almonds, flaxseed, pistachios, sunflower seeds, and walnuts are great options to choose from…reports Asian Lite News

Ancient science knew something that mainstream science is rediscovering, many illnesses can be treated by optimising our food habits. Diet is the most overlooked part of the stress-fighting regime but is equally equipped to manage stress as the other factors. Yes, even a chronic lifestyle condition can be prevented from soaring, provided you know what kinds of food to consume.

What is stress?

Stress is our reaction to feeling threatened by any stimuli when we find ourselves in an unpleasant or dangerous situation. The effect of chronic stress on our bodies is harmful. In the long-term, over-exposure to stress can disrupt almost all body processes and put one at an increased risk of several health and lifestyle issues such as chronic headaches and migraine, anxiety and depression, digestive & sleep problems, heart diseases, high blood pressure, weight gain, etc. Given that chronic stress is a part and parcel of our lives, we cannot stop it but we can manage it by eating healthily.

Certain nutrients in food can keep stress at bay. Among the multiple ways of stress management, eating certain nutrients in food is the best. According to studies, just by being stressed, your bodily requirements for certain nutrients such as vitamins B & C, selenium, magnesium, etc. increase. Just by eating foods that are rich in these nutrients, you may be able to manage your stress levels. In fact, there are studies showing that quality nutrients taken long-term can have a positive impact on your body.

Vegan Coffee Recipes!(IANSLIFE)

Research has also proved a relevant, decisive link between gut micro-organisms, which live in our intestine, what we eat and how we ultimately feel. No wonder gut health is integral to mood, emotions, and psychological health management. So, managing stress with food is a great tactic for overall health. A well-balanced, nutritious diet is the single most important element for good health. Next time you feel stressed, observe your palate and adjust it accordingly. Here are some great food options that are known to reduce stress levels:

Dark chocolate: Is said to work in two ways – by having a chemical and emotional impact. Dark chocolate is rich in antioxidants and helps lower stress hormone levels in the body when enjoyed in moderation, as traditionally bereft of any unnecessary surplus sugar.

Warm milk: Known to induce a good sleep-in night and aids stress management when sipped right before retiring to bed. Warm milk has a relaxing effect. Rich in calcium and vitamin D, it helps to maintain the bone and is also known as a muscle relaxant and mood stabiliser.

Nuts & seeds: Teeming with magnesium, healthy fats, and nutrients; nuts and seeds act as a stress-busting snack when consumed in moderation. Almonds, flaxseed, pistachios, sunflower seeds, and walnuts are great options to choose from.

Foods high in fibre: Fibre-rich foods are hailed as gut-friendly and may lower stress, anxiety, and depression. To add more fibre to your diet, eat adequate amounts of fresh fruits, leafy vegetables, nuts & seeds, and many more. You may also opt for whole-grain-based foods such as whole-grain breakfast cereals.

Whole unprocessed grains: Known to provide a mood-stabilising effect by spiking serotonin (a boosting-mood hormone that decreases stress) levels. Thus, resulting in better concentration and focus. Choose healthy, unrefined carbohydrates such as unprocessed grains for better nutrition and adequate fibre intake that takes longer to digest and thus releases blood sugar gradually over a period.

Eating healthy is the best way to relieve stress and its negative impact on our bodies. Try eating healthy and watch your food palate as per your physical and emotional requirements.

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