How To Be More Compassionate. A Guide To Compassion-peacefulmindbody

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What is Compassion?

Compassion comes from the Latin word, “compati” and means “suffer with.” Compassion is a concern for the sufferings or misfortunes of others, characterized by the desire to take action to help the other person.
                                Or

Among emotion researchers, it is defined as the feeling that arises when you are confronted with another's suffering and feel motivated to relieve that suffering.
The "Declaration Toward a Global Ethic" from the Parliament of the World's Religions (1993) proclaimed the Golden Rule ("We must treat others as we wish others to treat us") as the common principle for many religions.

Self-Compassion:

Living in a modern world in which perfectionism is often the norm rather than the exception, being compassionate with the self feels very unnatural to most.
Self-compassion is when you experience compassion for yourself, understand your feelings, and treat yourself with the same compassion and kindness that you would show to others. Rather than being critical of yourself, you accept yourself and your imperfections. It is to respect, love, protect, and care for yourself each day. It is to let go of judgment and criticism and replace it with patience and gratitude. 

"If your compassion doesn't include yourself, it is incomplete."

Buddha

Compassion For Others:

When you experience compassion for other people, you feel their pain and this pain compels you to take action to do what you can to make the situation better.

"Compassion and tolerance are not a sign of weakness, but a sign of strength."

Dalai Lama

Compassion fatigue:

People with a higher capacity to empathize with others may be at risk for "compassion fatigue", also called "secondary traumatic stress". 
Examples of people at risk for compassion fatigue are those who spend significant time responding to information related to suffering. However, newer research by Singer and Ricard suggests that it is a lack of suitable distress tolerance that gets people fatigued from compassion activities. 
Individuals at risk for compassion fatigue usually display these four key attributes: emotional exhaustion, diminished endurance and/or energy, declined empathic ability, and helplessness and/or hopelessness.
To show compassion towards others without experiencing compassion fatigue, self-compassion is necessary as you can't pour from an empty cup.

What is the physiology of compassion?

According to research, our body experiences various changes when we feel compassion 
Our heart rate slows down.
Our body produces oxytocin, the “bonding hormone” and regions of the brain linked to empathy, caregiving, and feelings of pleasure light up, which often results in our wanting to approach and care for other people.

How To Practice Self-Compassion:

The 3 pillars of self-compassion:

As defined by Dr. Kristin Neff, self-compassion is comprised of three elements: mindfulness, common humanity, and self-kindness.

Mindfulness:

Being aware of your feelings without letting them overpower you helps you stay compassionate with yourself.

Common humanity:

Common humanity refers to framing one's suffering as part of being human and as an experience that connects the self to others rather than isolating oneself from them. Recognizing that challenges are a part of the human experience.

Self-kindness:

Compassion starts with being gentle with yourself. Self-kindness is the act of being understanding and supportive toward yourself, especially when you are facing difficult times.

How To Show Compassion Towards Others:

The first step in being compassionate is to know how your words and actions can affect someone else's psychological well-being and understanding.

Speak with kindness:

It's about communicating thoughts and feelings in a way that respects the dignity and feelings of others.

Be a good listener: 

Listen with sincerity and empathy. Do not interrupt or jump to conclusions.

Don't be judgmental and critical: 

Don't be rude or inclined to look for and point out faults.

Apologize when you've made a mistake:

Always take responsibility for your actions and apologize whenever needed.

Motivate others:

Inspire them, appreciate them, and uplift them.

Help others: 

Be helpful to others without expecting anything in return.

Be happy for someone else's success:

Be genuinely happy and find pleasure in another person's good fortune.

Say encouraging words: 

Choose words that are uplifting and motivating.

Accept people for who they are: 

When you accept people for who they are, you let them feel the way they want to feel, you let them be different and think differently from you.

Forgive people for making mistakes: 

Let go of anger and resentment by forgiving people.

Show respect and care: 

Be respectful, show respect and care with your words and behavior.

Appreciate others and express gratitude:

One of the simplest and most effective ways to show gratitude and appreciation is to say thank you.

Be patient:

Patience comes with practice, look for small opportunities to practice patience. Accept what's out of your control and be kind.

Offer support to others during hardship: 

Be there for others during their difficult times.

Stay connected:

Call to catch up or send a quick text. Being present and spending quality time together can also cultivate a deeper emotional connection.

Compliment others: 

Giving compliments creates a ripple of positivity. To come up with a genuine compliment, reflect on the other person's behavior and think about why you appreciate or admire them.

Helping them feel positive: 

Share a good memory, recall their achievements, and highlight their positive personality traits to make them feel good about themselves.

Notice and support positive changes they make: 

Your positive affirmation gives them the resolve to keep going despite the roadblocks that lay before them.

Help them to reduce stress: 

Help them with stress coping skills, and give sincere advice if needed.

Respect other's boundaries: 

When someone says no, they are setting a clear boundary. It's important to respect this, just as you would like others to respect your boundaries. Don't take it personally.

Give them hope: 

Help them find the path to their dreams. Provide ideas and solutions to help them with their problems.

Genuine compassion is a deep, heartfelt concern for the well-being of others. It overcomes the human tendency toward selfishness.

"Love and compassion are necessities, not luxuries. Without them, humanity cannot survive."

Dalai Lama

All the best!

How to Stop Being Controlling-peacefulmindbody

 

If you expect every other person and every event of your life to be a certain way and if you easily get annoyed when things don't work out the way you want them to, then you are most likely having control issues. The strong desire to make everything perfect and micromanage every detail to get the desired outcome exhausts you. It's neither healthy nor practical to get things done your way all the time. It's detrimental to your mental health as well as to your relationships. Let's face the reality we can't control everything no matter how much we try to.

Why do we have the urge to control everything?

The desire for control may be rooted in a fear of uncertainty. We often believe that we can prevent negative outcomes and ensure positive results if we try to micromanage everything. 

Lack of trust or low self-esteem can be related to control issues.

To feel at peace, people with anxiety and worrying habits try to control everything. They tend to get caught up in patterns of negative thinking. They tend to worry about worst-case scenarios, and as a result, double down on planning, sometimes to an extreme. Control gives them a feeling of safety and stability. 

Some people feel good to have power and to be dominant by forcing their will on others. 

Another reason for being a control freak can be that you are a perfectionist or you fear failure.

Having high expectations and knowing what you want can be a great thing. However, if taken too far, it can leave you feeling constantly disappointed. At times, your need for control may become overwhelming and tiring, causing chaos in your career, relationships, and overall quality of life.

Traumatic life experiences or abuse can also result in control issues.

Sometimes, fear of experiencing emotional pain is the root cause of control issues.

Control can be a result of being attached to a specific outcome—an outcome we’re sure is best for us as if we always know what’s best.

By understanding how to identify your behaviors and stop your control issues in their tracks, you not only protect the mental and emotional health of others, but you safeguard your health as well. 

SIGNS THAT YOU 'RE CONTROLLING:

Control freaks repel people with their demands and unsolicited advice. Consequently, they struggle to maintain healthy personal and professional relationships.

It's natural to want control, however being a control freak affects your work-life balance. Discover if you are a control freak, and how to be less of one.

You micromanage every detail.

You think there’s only one right way to do something.

You’re critical of others.

You are a perfectionist.

You want to know what’s going to happen, how it’s going to happen, and when it’s going to happen.
You dislike change.

You feel anxious or angry when things don’t go according to your plan, you can’t complete a task the way you want, or others make bad choices.

You don't trust people easily.

You tend to correct people. 

You believe that you know what is best for any situation.

You believe with enough effort and skill you can accomplish anything. You don’t believe in timing or luck. 

HOW CAN I LET GO OF MY CONTROL ISSUES?

1. ACCEPT THAT ALL YOU HAVE CONTROL OVER IS YOURSELF:

The first step is to realize that you cannot control everything that happens. You can place your valuable energy elsewhere instead of trying to control everything. You can begin to focus on the things you do have control over, such as your behavior, actions, and mindset. 

By accepting that you can not manage every little detail and you have no power over the lives of others or their choices, you are protecting yourself from unnecessary stress. By letting go of the need to control, you experience the joy of freedom.

"You must learn to let go. Release the stress. You were never in control anyway.” ~Steve Maraboli

2. ASK YOURSELF WHAT AM I AFRAID OF IF I LET GO OF CONTROL :

When you ask yourself this question, you become aware of the reasons behind your urge to control. 

Further, ask yourself. Are you making a worst-case scenario in your mind? Are you completely sure that the worst will happen if you let go of control?

The more you become aware of your thoughts and emotions, the easier it will be to let go of control and surrender to what is. Be realistic in your thoughts and you will not be fooled by your overthinking.

3. STOP BEING A PERFECTIONIST:

The drive to control is often deeply rooted in a deep-seated desire for perfection. The fear of failure and rejection often make us a control freak. To avoid the painful emotions of rejection we try to control every little detail which results in exhaustion. Strive to show yourself true grace by noticing that "good enough" is often truly, fabulously great. Lastly, focus on progress over perfection. By prioritizing progress over perfection, we open ourselves up to a world of possibilities. We allow ourselves the freedom to experiment, to fail, and to learn from those failures. This mindset not only enhances our ability to grow and improve but also enriches our journey towards achieving our goals.

4. PRACTICE MINDFULNESS:

 Mindfulness involves being fully present in the moment and accepting the present without judgment. Meditation for letting go is perfect for those seeking mindfulness.

5. SET REALISTIC EXPECTATIONS: 

Be aware of your limits and set realistic expectations for yourself and others. Understand that not everything will go according to your plan, and that’s okay. Practice positive self-talk and appreciate what you already have.

6. EMBRACE UNCERTAINTY: 

Instead of fearing uncertainty, learn to embrace it. Understand that life is inherently unpredictable, and that’s what makes it exciting and full of opportunities. Allow yourself to sit with the discomfort of uncertainty and let the emotions pass through you. It will be difficult in the beginning to break the habit of control but slowly and gradually you will embrace it.

Letting go of control isn't always easy, particularly when we face uncertainty. However, letting go of control can help bring a greater sense of peace.

Learning how to recognize controlling behaviors in yourself, coupled with deliberate efforts to improve those behaviors, can improve the quality of your life and the dynamic of any relationship.

Don't forget to share this information with your loved ones.

All the best!

15 Health Benefits of Green Tea-peacefulmindbody

Green tea is famous for its potential health benefits. Green tea is a good source of antioxidants. Research has found that the health benefits of green tea may include alleviating anxiety and stress, improving sleep, enhancing memory, and reducing high blood pressure and cholesterol.

Green tea is a low-calorie beverage as long as you don’t add a sweetener. Some of the benefits are mentioned below.

15 Health Benefits of Green Tea :

1. May Help To Protect Against Cognitive Decline:

Consumption of green tea may protect against certain neurodegenerative diseases, like Alzheimer's and Parkinson's disease.

2. Helps Support Bone Health:

Some evidence suggests that green tea may lower the risk of osteoporosis, a bone disease in which bones start losing bone mass and become porous. Postmenopausal people have the highest risk of osteoporosis.  The presence of high concentrations of antioxidants in green tea may enhance bone formation and protection against bone mass loss.

3. Reduces Cholesterol levels:

Green tea contains catechins and other antioxidant compounds that help to lower LDL cholesterol and Total cholesterol.

4. May Lower Blood Pressure:

Various studies have shown that the Epigallocatechin-3-gallate (EGCG) found in green tea promotes the relaxation of muscles lining the blood vessels resulting in a lowering of blood pressure.

5. Green Tea Helps In Weight Loss:

Caffeine and a type of flavonoid called catechin, which is an antioxidant are found in green tea and some studies suggest that both of these compounds can speed up metabolism. Excess fat is broken down by catechin.

6. Boosts Immunity:

Green tea is loaded with disease-fighting antioxidants. It contains a powerful antioxidant called Epigallocatechin-3-gallate (EGCG) that helps protect cells from damage.

EGCG has been studied extensively for its ability to alleviate inflammation and enhance immunity.

7. Low-caffeine Green Tea Improves Sleep Quality:

Green tea contains another compound called L-theanine, an amino acid that has a powerful anxiety-reducing, relaxing effect when ingested – leading to better sleep. So drinking low-caffeinated green tea may reduce fatigue and levels of stress markers, as well as improve sleep quality.

8. Good For Your Liver Health:

Some studies found that green tea reduces levels of liver enzymes in people with nonalcoholic fatty liver disease (NAFLD) due to the presence of epigallocatechin-3-gallate (EGCG).

9. Reduces Blood Sugar Levels: 

Drinking green tea as a replacement for other sugary beverages may also reduce the risk of developing type 2 diabetes. Some studies show that green tea consumption significantly reduces fasting glucose and hemoglobin A1c (Hb A1c)

10. May Prevent Heart Disease:

Catechins found in green tea have anti-inflammatory effects that target free radicals and protect the heart. Drinking green tea is linked to a reduced risk of clogged arteries. 

11. May Prevent Stroke:

One large Japanese study showed that higher consumption rates of green tea were associated with a reduced risk of stroke.

12. May lower the Risk of Some Cancers:

While the evidence is mixed and inconsistent, some studies have linked drinking green tea with a reduced chance of developing some cancers, such as lung cancer and ovarian cancer.

13. May Help in Digestion:

While scientific evidence is limited, some studies suggest that green tea may have a positive effect on digestion and reducing gas production.

14. Keeps Skin Healthy:

Green tea contains vitamin E which is known for its ability to nourish and hydrate the skin. The powerful antioxidant, EGCG fights DNA damage from UV rays to prevent skin cancer. 

15. Anti-Aging Drink:

Some of the antioxidants and healing compounds found in green tea include polyphenols, catechins, and various other types of flavonoids that have anti-aging effects. Green Tea is also rich in vitamin B2. These have great benefits in preventing your skin from showing fine lines and wrinkles. Vitamin B2 tightens skin and makes it firm in appearance.

Potential Risk of Green Tea :

Drinking large amounts might cause side effects due to the caffeine content. These side effects can range from mild to serious.
When taken in large amounts, the caffeine in green tea might cause irregular heartbeat.
Drinking too much tea may lead to an iron deficiency because tea is rich in tannins, which can bind to iron and prevent it from being absorbed in the digestive tract. 

The caffeine in green tea, especially when taken in large amounts, can worsen diarrhea.

Replacement of sugary drinks with green tea is a healthy habit. Green tea is a good option if you are looking for a low-calorie, unsweetened hot drink with less caffeine than coffee. Regular green tea consumption can be beneficial to health. Drinking three to five cups of green tea per day seems to be optimal to reap the most health benefits. You can add lemon or honey to it to enhance the flavor.
So, consume green tea in moderation to reap the benefits as well as to avoid the side effects. 

Don't forget to share this information with your loved ones.

All the best!

Foods To Eat For A Good Night's Sleep-peacefulmindbody

A good night's sleep is when you fall asleep easily, do not fully wake up during the night, do not wake up too early, and feel refreshed in the morning. 
Several foods and drinks may help. This is because they contain sleep-regulating hormones and brain chemicals, such as melatonin and serotonin.
Set and stick to a sleep schedule. Follow a regular sleep-wake routine with 7-8 hours of sleep which is sufficient for adults.

Foods That Help To Sleep Better:

Almonds, walnuts, and pistachios have melatonin, along with magnesium and zinc, which together can help people get a better night's sleep.

Tart cherries.

Pineapple. 

Bananas. Potassium and magnesium (found in bananas) help promote muscle relaxation.

Dairy products. Melatonin, found in dairy makes you sleepy

Kiwi. 

Dragon fruit.

Guava. 

Gooseberries.

Oranges are naturally rich in melatonin, a vital hormone for regulating our sleep-wake cycles.

Certain seeds are rich in tryptophan. The body uses tryptophan to make melatonin and serotonin. Melatonin helps regulate the sleep-wake cycle, and serotonin is thought to help regulate appetite, sleep, and mood.
100 grams of sesame seeds give more than 1000 mg of tryptophan. The same amount of chia seeds have more than 700 grams of tryptophan, while pumpkin seeds have almost 600 mg.

Fatty fish like salmon, mackerel, and tuna are high in omega-3 fatty acids and tryptophan. These nutritional powerhouses aid in the creation of serotonin and melatonin, two neurotransmitters important for mood regulation and sleep-wake cycles.

Different Types Of Teas for Better Sleep: 

Many herbs, often found in teas like chamomile and mint are considered sleep-inducing.

Magnolia tea, is made from the dried bark, buds, and stems of the magnolia plant. Magnolia tea is often used as a natural sleep aid.

Low-caffeine green tea. Green tea improves the quality as well as the quantity of sleep due to the presence of L-theanine. 

Lavender tea. Drinking lavender tea before bed can help you achieve more restful sleep. Lavender tea boosts the production of dopamine and reduces cortisol, the stress hormone.

Valerian tea. Valerian is likely safe when used short-term. 

Passionflower tea. This tea will act as a mild sedative. One study found that sleep quality was improved when drinking 2 grams of passionflower tea a day.

 Do not exceed the recommended dose of teas. In case you are suffering from any health issue, consult your healthcare provider.

Also, try to create a restful environment. Keep your room cool, dark, and quiet to sleep well.

 

What To Avoid For Better Sleep:

Stay away from high-sugar foods, large meals, or processed foods right before bed. If not, you may be more prone to waking up during the night because of erratic blood sugar fluctuations. High-sugar foods can cause a blood sugar rush that can lead to energy crashes during the night. Don't drink caffeine-containing beverages (coffee, tea, soft drinks) after dinner.

Avoid eating large meals two to three hours before bed and drinking too much liquid before sleep.

Cut out caffeine 10 hours before bed.  Stop working 2 hours before bed. Get away from your screens 2 hours before bed.

Don't take naps during the evening.
Don't exercise vigorously in the evening.

Effects Of Sleep Deprivation:

Poor sleep Affects Health.

Sleep Loss Is Associated with Obesity.

Sleep Loss Is Associated with Diabetes and Impaired Glucose Tolerance.

Sleep Deprivation is associated with heart attacks and perhaps stroke.

Sleep loss is associated with adverse effects on mood and behavior.

 Adults with chronic sleep loss report excess mental distress, depressive symptoms, and anxiety.

If you are sleep-deprived, you may have problems with learning and focusing. You may have trouble making decisions, solving problems, remembering things, managing your emotions and behavior, and coping with change. 

Studies indicate that lack of sleep leads to neurological damage in the hippocampus, a part of the brain involved in learning and memory.

Not getting enough sleep can also make you look older. Multiple studies showed a link between poor sleep and poor skin health. Lack of sleep causes the skin to age faster.

"Beauty Sleep” is more than an expression. Our body, brain, and skin regenerate and rejuvenate,  while we sleep. During sleep, blood flow also increases to produce more collagen and growth hormones which help reduce wrinkles, firm the skin, and improve skin tone.

The recommended amount of sleep for different age groups:

3 to 5 years - 10 to 13 hours per 24 hours

6 to 12 years - 9 to 12 hours per 24 hours

13 to 18 years - 8 to 10 hours per 24 hours

Adults - 7 or more hours a night

Sleep is as important for good health as diet and exercise. It lowers your risk for serious health problems, like diabetes and heart disease. It Reduces stress and improves your mood. Good sleep improves your brain performance. 

Don't forget to share this information with your loved ones.

All the best!

What is Fatty Liver Disease? Foods That Are Good For Your Liver-peacefulmindbody

Fatty liver is a condition in which excess fat is stored in the liver. Non-alcoholic fatty liver disease (NAFLD) is one of the most common causes of liver disease in the United States. 
NAFLD is more common in people with certain conditions like obesity and type 2 diabetes — and unlike alcohol-related liver disease, NAFLD is not caused by heavy alcohol.

FUNCTIONS OF THE LIVER IN HUMAN BODY:

The liver produces bile. This is a chemical that helps in the digestion of fat.

The liver detoxifies, it filters (cleans) the blood, removing toxins and waste that eventually leave the body through urine and feces.

The liver produces albumin. Albumin is a protein that keeps fluids in the bloodstream from leaking into surrounding tissue. It also carries hormones, vitamins, and enzymes through the body.

Regulates Blood Clotting.

The liver also removes bacteria from the bloodstream. 

The liver stores significant amounts of vitamins A, D, E, K, and B12, as well as iron and copper.

The liver removes excess glucose (sugar) from the bloodstream and stores it as glycogen. As needed, it can convert glycogen back into glucose.

FOODS THAT CAN BOOST LIVER HEALTH:

Foods that are high in fiber, antioxidants, or healthy fats improve Liver health. These include berries, cruciferous vegetables, beans, nuts, and fatty fish. 

Avoiding certain foods — like processed foods and alcohol — will also help with liver repair. 

Cruciferous vegetables.

Avocados.

Berries.

Grapefruit.

Grapes.

Beans, lentils, chickpeas.

Walnuts.

Fatty fish, salmon, sardines, tuna, trout, and other fish rich in omega-3 fatty acids.

turmeric and curcumin.

sunflower seeds and other sources of vitamin E.

garlic.

green tea contains compounds — called catechins — that have antioxidant and anti-inflammatory effects. These compounds can help lower the risk of NAFLD and may also help prevent liver cancer. 

Oatmeal. 

Olive oil.

FOODS TO AVOID IN FATTY LIVER DISEASE:

Limit sugar. Diets that are high in sugar — especially sweetened drinks — may increase the risk of NAFLD.

Minimize processed foods. These include frozen meals, chips, and cookies. These tend to be high in added sugar, fat, and salt, which have been linked to liver disease and NAFLD. 

Cut back on alcohol. Limit alcohol, which may cause liver damage.

Full-fat cheese

Yogurt, except low-fat.

Red meat.

Fried food.

SIGNS/SYMPTOMS OF LIVER DAMAGE:

Fatigue.

Jaundice, yellowing of eyes and skin.

Nausea.

Appetite loss.

Easy bruising or bleeding.

Itchy skin.

Tenderness/pain in the liver area.

Dark urine.

Swelling in ankles, feet, or lower legs.

Extreme Weight Loss.

Spider-like blood vessels just beneath the skin surface.

The general feeling of being unwell.

Pale stool.

Most Common Types Of Liver Diseases:

Alcoholic Liver Disease, it is caused by excessive alcohol intake.

Non-alcoholic fatty liver disease (NAFLHD). If there is just fat but no damage to the liver, the disease is called nonalcoholic fatty liver disease (NAFLD). If there is fat in the liver plus signs of inflammation and liver cell damage, the disease is called nonalcoholic steatohepatitis (NASH). 

Hepatitis A

Hepatitis B

Hepatitis C

HOW TO KEEP YOUR LIVER HEALTHY:

Follow a Healthy Diet For Liver:

Eat balanced meals by avoiding high-calorie foods with saturated fat, refined carbohydrates, and sugars. Avoid foods that are bad for your liver.

Take Your Medication Right:

Though acetaminophen is the most common medication that can harm your liver, other meds can do that, too - especially if you don’t take them as directed. However, acetaminophen is the most common medication that can harm your liver. Statins for high cholesterol and certain antibiotics (amoxicillin, clindamycin, erythromycin) are some examples.

Keep a Healthy Body Weight:

That means working to keep a body mass index (BMI) of between 18 and 25. Make Exercise a Part of Your Daily Routine.

Get Vaccinated:

You can get vaccinated for Hepatitis A and Hepatitis B.

Take Precaution With Herbs and Supplements:

Be careful taking herbal remedies and supplements. 

Take precautions to avoid getting infected with Hepatitis A, B and C:

Hepatitis A can be transmitted through contaminated food and water, and Hepatitis B and C can be transmitted through blood transfusion, sharing used needles, razors, and unprotected sexual intercourse, etc.

Regular medical check-ups, making sure that your body is fit and fine. 

Prevention is better than cure, so by making some dietary and lifestyle changes, you can make your liver happy and enjoy a healthier life. 

Don't forget to share this information with your loved ones.

All the best!

15 Benefits of Lotus Seeds (Makhana)_peacefulmindbody

A Lotus Seed or fox nut is a type of seed derived from the Euryale ferox plant. They are also known as makhana. They are used in Asian cuisine and traditional medicine. Makhanas are abundantly grown throughout Asia and have numerous health benefits. 

Nutritional Value:

High in minerals:

Lotus seeds contain calcium, potassium, and magnesium in major amounts. These are important for various functions in the body.

Rich in Proteins:

Lotus seeds are a good source of plant-based proteins.

The seed proteins are rich in threonine, glutamic acid, leucine, arginine, and aspartic acid.

Low Calories and High Dietary Fiber:

Its low calories and high fiber content keep you feeling full and satisfied. 

Good source of Vitamins 

The seeds are high in vitamin B, particularly thiamin.

Health Benefits of Lotus Seeds:

1. Powerhouse of Nutrients :

Lotus seeds contain a good amount of nutrients. In 100 gm, dried lotus seeds contain 332 calories and consist of 64% carbohydrates, 2% fat, 15% protein, and 14% water. Lotus seeds are rich in vitamins and micronutrients.

2. Help to Maintain Blood Pressure:

Lotus seeds are rich in magnesium and potassium, which aids in the regulation of blood pressure. 

3. Help in Regulating Sleep and Treat Insomnia:

The alkaloids in lotus seeds may increase the time of sleep. Lotus seed calms the mind and alleviates insomnia.

4. Lotus Seeds Are High in Antioxidants:

Lotus seeds are rich in various antioxidants, which are compounds that help neutralize harmful free radicals and prevent oxidative stress.

In particular, lotus seeds contain specific antioxidants like gallic acid, epicatechin, and chlorogenic acid.

Antioxidants may help protect against chronic conditions like heart disease, cancer, and type 2 diabetes.

Antioxidants are beneficial in inflammatory conditions like psoriasis, inflammatory bowel disease, rheumatoid arthritis, etc as they reduce inflammation.

5. Help Manage Diabetes:

Due to its low GI (glycemic index), lotus seed is an excellent food for diabetics.

6. Good For Bones and Joints:

 The anti-inflammatory properties of Lotus seeds benefit people suffering from arthritis. The regular consumption of fox nuts or lotus seeds can help manage joint pain and promote better movement

Fox nuts fulfill your body's calcium needs and help patients with arthritis and osteoporosis strengthen their bones.

7. Help In Weight Management:

 Low calories and high fiber content in lotus seeds help you feel full and satisfied which helps in weight management.

8. Anti-Aging Effect:

Lotus Seeds contain an anti-aging enzyme, L-iso aspartyl methyl transferase which repairs damaged skin cells, helps to slow down the aging process, and boosts collagen synthesis within the body. Lotus seeds are also rich in Kaempferol which has anti-aging properties.

9. Improves Kidney Function:

The strong diuretic quality of these seeds aids in smoothly eliminating fluid wastes from the kidneys, thus, improving the overall functioning and health of your kidney.

10. May Help To Reduce Depression and Anxiety:

Lotus seeds have been found to have potential anti-depressant effects by modulating neurotransmitters in the brain. Bioactive compounds like saponins, flavonoids, alkaloids, and tannins may help to reduce anxiety and depression. 

11. May Protect Nerve cells From Damage:

Alzheimer’s disease is a neurodegenerative disorder that results in memory loss and other mental impairments. Lotus seeds may have neuro-protective effects i.e., it may protect the nerve cells from damage as in the case of Alzheimer’s disease.

12. Help in Maintaining a Healthy Gut:

Lotus seeds are a good source of dietary fibre which aids digestion and helps in maintaining a healthy gut.

13. May Support Healthy Heart Functions:

They are rich in antioxidants which can help neutralize free radicals and protect the heart against injuries. Other studies suggest that lotus seeds may help reduce triglyceride and cholesterol levels, improving heart health.

14. Good for Liver Health:

Eating lotus seeds is proven to treat fatty liver disease and reduce blood fat. 

15. Help To Improve Fertility:

They stimulate blood circulation to the reproductive organs, thereby delivering vital nutrients and energy to those tissues and augmenting sexual health and fertility.

How many lotus seeds can we eat in a day?

It is suggested to take 3-4 lotus seeds daily.

The recommended dosage of lotus seed, in the form of the powdered extract, is 3 to 6 grams per day.

Overconsumption of lotus seeds can lead to allergic reactions, and digestive discomfort such as bloating, gas, and indigestion. If you are allergic to nuts and seeds, you may also be allergic to lotus seeds.

Lotus seeds make for an excellent snack option and also have many health benefits. However, consume them in moderation to reap the benefits as well as to avoid the side effects.

Don't forget to share this information with your loved ones.

All the best!

Calcium-Rich Foods. All You Need To Know About Calcium in Your Body-peacefulmindbody

Calcium is an essential macronutrient for the human body. We need calcium to build and maintain strong bones. 99% of the body's calcium is stored in bones and teeth. Our heart, muscles, and nerves also need calcium to function properly.

Benefits of calcium:

Strong bones and teeth.

Helps in muscle movement.

May help to reduce the risk of high blood pressure.

Support cardiovascular and nervous systems.

Helps to maintain healthy nails, skin, and hair.

Dietary Sources of Calcium :

Dietary sources of calcium include dairy products, green leafy vegetables, fruits, nuts, and seeds.

List of foods rich in calcium:

Milk, one cup (250ml) contains roughly about 300mg of calcium.

Yogurt.

Cheese.

Kiwi.

One whole orange has around 55-60 mg of calcium. 

Apricots.

pineapple.

papaya.

Mulberries.

Almonds.

Dried figs.

Black currants. 

Dates contain 64mg calcium/100 gms.

A cup of raw broccoli contains 35mg of calcium.

Okra.

cabbage.

Sea food; sardines, salmon, shrimps.

Seeds like pumpkin, sesame, and chia seeds are a rich source of calcium.

Soybeans, food made from soybeans are an excellent source of calcium.

Daily Requirement of Calcium:

The daily requirement of calcium per day for adult females aged 50 years or younger is 1000mg, for those over 50 years of age, the daily requirement is 1200mg. 

For adult males, the daily calcium requirement per day for those aged 70 years and younger is 1000mg, for those over 70 years, the daily requirement is 1200mg.

Calcium requirement in pregnancy:

A dietary intake of 1200mg/day of calcium is required in pregnant women.

Calcium is absorbed in the small intestine, our body needs vitamin D to absorb calcium. Sun exposure is the most important natural source of vitamin D.

Daily Requirement of Vitamin D:

The daily requirement of vitamin D under age 50 is 400-800 IU, age 50 and older require 800-1000 IU daily.

Advancing age, some diseases, and certain medications can affect vitamin D and calcium absorption.

Who is at risk of calcium deficiency:

People who avoid dairy products, those allergic to milk, and people with lactose intolerance are at high risk of calcium deficiency. 

Who is at risk of vitamin D deficiency:

People who spend less time in the sun, and people with certain medical conditions like inflammatory bowel disease or celiac disease are at risk.

Causes of Calcium Deficiency:

Poor calcium intake in the diet.

Vitamin D deficiency can lead to calcium deficiency.

Other causes can be due to serious diseases like renal and liver diseases, hypoparathyroidism 

Certain medications can affect calcium absorption which results in calcium deficiency. 

Symptoms of calcium deficiency:

A low level of calcium in the blood is known as hypocalcemia, early-stage calcium deficiency may not cause any symptoms, however severe deficiency can cause 

numbness and tingling sensation in hands and feet 

Muscle cramps

Muscle spasms 

Joint pain

Depression 

Memory loss

Brittle nails 

Easy bone fractures 

In extreme cases, one can experience hallucinations and seizures. 

Diseases caused by low calcium levels:

Chronic calcium deficiency can cause rickets in children.

Osteopenia and Osteoporosis. These are conditions in which bones become brittle and weak due to loss of calcium 

Mild calcium deficiency can be treated by adding more calcium to your diet. In case of moderate to severe deficiency, dietary supplements are prescribed by your health care provider. Do not self-treat as taking more than the recommended dose of supplement can lead to serious health issues like cardiac rhythm disturbances, kidney stones, etc.

Prevention is better than cure, so it's always best to add calcium-rich foods to your daily diet to avoid its deficiency.

Don't forget to share this information with your loved ones.

All the best!

How To Release Buildup Stress - peacefulmindbody

We often read articles about the harmful effects of stress on our health. We are well aware that being stressed can create havoc on our physical and mental health but such knowledge increases our stress level even more as it produces pressure on us to remain stress-free.

Whenever we find ourselves stressed, we start judging ourselves for being stressed, and for not taking care of our well-being. This creates a cycle of never-ending tension. In my opinion, it is better to focus on ways to release stress productively than to obsess over its impact on us.

None of us choose to stay stressed, at least consciously. In many circumstances stress is inevitable, we can't run from it. Let me explain you more, if you are having busy days at office, in the midst of that you are asked to prepare a presentation in a short time because the person who is supposed to do it has some emergency and the task needs to be done. Now what can you do? Can you say no to your boss? You can explain your situation but what if there is no other person suitable for doing this task? If you keep on stressing, it will suck energy out of you, making you unable to perform well. Acknowledge that you are in stress then look for ways to release it. We can not avoid stress every time we can learn to manage it effectively. 

There are certain things you can do to avoid building up unnecessary tension. Sometimes we fail to focus on small things that are creating discomfort. We are giving attention to the bigger things which can't be solved instantly but what if we start changing small things of discomfort in our lives, usually they are easy to solve and lessen your build-up tension more than you think. 

Here are a few things you can do to make your life more peaceful. These might look simple but they have the potential to calm your inner world. Choose what works for you and make it an outlet to release stress.

TAKE A BREAK AND NOTICE BREATHING:

Whenever you feel stressed out, try to move away from the stressor, if possible. If you are working at an office, take a break for a few minutes from work. This will not only shift your mind and help you to relax but you also become more focused when return. During this short break just close your eyes and focus on your breathing. Take a deep breath through your nose, hold it for some time then release it through the mouth. While inhaling air your abdomen should protrude out, this is abdominal breathing. It helps in relaxing and makes you feel grounded.

PROGRESSIVE MUSCLE RELAXATION:

You can try the progressive muscle relaxation technique. For this lie down straight on a comfortable couch or bed. You have to tense each group of muscles and then relax. Start from your toes, tense muscles around it hold it for a few seconds then release. Moving from the toes up to the scalp, tensing and then relaxing each part. This technique works best for most people, it might work for you too.

DE-CLUTTER YOUR LIFE:

Remove clutter from your life, and give away your extra stuff to someone in need. Studies show that keeping minimum things at home helps you to calm down. An environment free of excess objects reduces stress and makes you feel relaxed. The added benefit, you feel good by handing over spare things to the needy.

SURROUND YOURSELF WITH NATURE:

Nature has a healing tendency. The calm lake and the lush green forests have soothing effects on the nervous system. It is always a great idea to take a break once in a while from the hustle and bustle of city life and spend some time at a hill station or a village.

Apart from these, physical activity such as brisk walking or jogging, a well-balanced diet, a good night's sleep, and cutting down on caffeine helps to manage stress healthily.

Don't forget to share this with your loved ones.

All the best!