Vitamin C Rich Foods & Their Benefits-peacefulmindbody

 

Vitamin C, also known as ascorbic acid is a water-soluble vitamin, found in citrus and other fruits, berries, and vegetables. It is needed for normal growth and development. It also acts as an antioxidant.

Benefits of Vitamin C: 

Vitamin C has several important functions in the human body.

Helps in the Growth and Repair of Body:

Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is required to form an important protein called collagen, which is found in the skin, tendons, ligaments, blood vessels, cornea, cartilage, bones, and gut.

Helps in Wound Healing:

Vitamin C is needed for healing wounds, and for repairing and maintaining bones and teeth. 

Helps in Iron Absorption:

It helps in the absorption of iron and some healthcare professionals recommend taking vitamin C supplements with iron tablets to improve absorption in people with iron deficiency anemia.

Boosts Immunity:

Vitamin C is required for the proper functioning of the immune system.

Acts as an Antioxidant:

Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals. Free radicals can build up and contribute to the development of health conditions such as cancer, heart disease, and arthritis.

Helps to Prevent Cancers:

May Help Reduce the Risk of Certain Cancers. A lot of research has investigated the role of antioxidants, including vitamin C, in cancer care and prevention.

Prevents Cold and Flu:

Vitamin C improves immunity which helps to prevent cold and flu.

There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia.

May Lower Blood Pressure:

Studies have shown that vitamin C may help lower blood pressure. However, people with high blood pressure should not rely on vitamin C alone for treatment.

Good For Cardiovascular Health:

Vitamin C may benefit cardiovascular health as it has antioxidant properties, helps widen the blood vessels, improves nitric oxide production, and helps reduce plaque instability in atherosclerosis.

This could help protect against heart disease and hypertension.

Lowers Risk of Eye Diseases:

Vitamin C may help lower the risk of cataracts and slow the progression of age-related macular degeneration.

Reduces Risk of Allergies:

Vitamin C acts as a natural antihistamine by reducing the amount of histamine your body produces in response to an allergen. It might help reduce mild symptoms like sneezing, runny nose, congestion, and watery eyes due to allergic rhinitis.

Anti-inflammatory Properties:

Vitamin C has potent anti-inflammatory properties that can help reduce the inflammation in the sinuses, leading to relief from pain, pressure, and congestion.

DAILY RECOMMENDED AMOUNT OF VITAMIN C:

The recommended amount of vitamin C per day in adults (men) is 90 mg and in adults (women) is 75 mg.

Pregnant women need 85 mg of vitamin C per day.

Breastfeeding women require 120 mg of vitamin C per day.

People who smoke need 35 mg more vitamin C per day than nonsmokers. As smoke causes damage so increased amount of vitamin C is needed by the body to repair damage caused by free radicals. 

Factors Causing Vitamin C Deficiency:

Poor diet 

Smoking 

Excessive alcohol intake 

Effects of Deficiency of Vitamin C:

Deficiency of vitamin C results in various health issues. 

People who get little or no vitamin C (below about 10 mg per day) for many weeks can become vitamin C deficient.

A deficiency of vitamin C results in scurvy, symptoms are fatigue, depression, and connective tissue defects (eg, gingivitis, petechiae, rash, internal bleeding, and impaired wound healing). In infants and children, bone growth may be impaired.

The cartilage of the joints is primarily made of collagen and therefore low levels of vitamin C result in less padding around the bone areas which ultimately leads to painful joints. This also results in inflammation and swelling around the joints.

Lack of vitamin C can cause your skin to become dry and damaged as vitamin C is essential for healthier-looking skin 

People deficient in vitamin C can have slow wound healing.

A vitamin C deficiency results in poor immunity and a higher risk of infection, including serious illnesses like pneumonia.

Vitamin C Rich Foods :

Kakadu Plum:

 It contains up to 2,907 mg of vitamin C per 100 g. This makes it the richest known source of vitamin.

Orange: 

Orange provides 70–90 mg of vitamin C.

Grapefruit: 

Grapefruit contains 80–100 mg of vitamin C.

Lemon:

30–40 mg of vitamin C is found in lemons.

Guava: 

One fresh guava is packed with anywhere from 73 mg to 247 mg of vitamin C.

Parsley: 

8 gm of fresh parsley contains 10 mg of vitamin C.

Strawberry: 

Strawberries contain 59 mg of vitamin C per 100 g. One cup of strawberry slices delivers 97 mg of vitamin C.

Lychee: 

One lychee provides 7mg of Vitamin C.

Kiwifruit: 

kiwis provide 92.7 mg of vitamin C per 100g. 

Papaya: 

One cup (145 g) of papaya provides 88 mg of vitamin C.

Blackcurrants: 

These provide 160mg per 80g serving (cupped handful) or 200mg per 100g. 

Broccoli: 

1 cup, chopped provides 80 mg of vitamin C.

Cauliflower: 

It (1 cup, chopped) contains 48 mg of vitamin C.

Tomatoes: 

 1⁄2 cup, cooked (120 g) contains 27.4 mg of vitamin C. 

Red Bell Peppers: 

These have 1.5 times more vitamin C than their green counterparts.

Vitamin C is a water-soluble vitamin. It is not stored in the body, so overdose is not a concern. But it's still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid stomach upset and diarrhea.

All the best!

How To Boost Your Immunity. Healthy- peacefulmindbody

 

                             Image from Freepik 

What is immunity?

The quality or state of being immune. It's a condition of being able to resist a particular disease especially through preventing the development of a pathogenic microorganism or by counteracting the effects of its products. Every day our body comes in contact with several pathogens, but only a few result in diseases. The reason is, that our body can release antibodies against these pathogens to protect the body against diseases.

Types of immunity:

Immunity is of two types, passive and active immunity.

The major advantage of passive immunity is that protection is immediate, whereas active immunity takes time (usually several weeks) to develop. However, passive immunity lasts only for a few weeks or months. Only active immunity is long-lasting.

What is natural immunity?

Natural immunity happens after you get infected by a germ and your immune system responds by making antibodies to it. The infection could make you sick. But if you're exposed to that germ in the future, your body's defenses spot it and fight back with antibodies. This makes you less likely to get infected again.

What weakens the immune system?

Alcohol consumption.

Malnutrition or poor diet.

Not getting deep, restful sleep.

Stress.

Smoking.

Diabetes.

Autoimmune conditions.

Certain cancers.

HIV.

Chronic condition.

Foods That May Weaken Your Immune System:

Added Sugar: 

The effects of added sugar intake are higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease. These can increase the risk of heart attack and stroke.

Salty Foods:

Salty foods can cause bloating. Consuming too much salt can disrupt the delicate balance of fluids in your body, leading to bloating and discomfort, especially in the abdominal region. Your risk of high blood pressure, stroke, and heart disease is increased. Some research indicates that in addition to high blood pressure,overconsumption of sodium can damage the liver.

Foods High in Omega-6 Fats:

The adequate intake of omega-6 fats per day is 17 grams for males and 12 grams for females ages 19–50 years. Excessive amounts of omega-6 are found in today's Western diets and promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases.

Fried Foods: 

The frying process will change the chemical structure of fats, and make it difficult for your body to break them down, leading to heart disease, cancer, diabetes and obesity. Fried food may cause bloating, stomach pain, and diarrhea. 

They may impair your gut microbiome.

Processed Meat:

Several studies have found links between processed meat and various forms of cancer, as well as heart disease and diabetes. Processed meat can also lead to weight gain. The World Health Organization has classified processed meats including ham, bacon, salami, and frankfurts as a Group 1 carcinogen (known to cause cancer) which means that there's strong evidence that processed meats cause cancer.

Fast Food:

Fast food is often high in calories, fat, and sugar but low in nutrients and fiber. Consumption of fast food can lead to cardiovascular problems, high cholesterol, Kidney damage, obesity, diabetes, liver disease and cancer.

Foods that Contain Certain Additives:

According to several studies, health issues such as asthma, cancer, diabetes and obesity are caused by harmful additives and preservatives.

Some food additives may interfere with hormones and influence growth and development. 

Food additives – food flavor enhancers, such as monosodium glutamate, trigger chronic inflammation and impair normal liver functioning. Artificial sweeteners, such as aspartame, and artificial food colors are common mediators of inflammation as well. Some of the food additives and preservatives that need to be avoided are.

TRANS FATS.

SODIUM NITRITE. 

MONOSODIUM GLUTAMATE (MSG) 

HIGH FRUCTOSE CORN SYRUP. 

ASPARTAME. 

ARTIFICIAL FOOD COLORS. 

Highly Refined Carbs Like White Bread and Bakery Items:

Frequent consumption of refined carbs can contribute to weight gain, type 2 diabetes, heart disease, low energy, and poor gut health. It can affect brain health and can lead to health issues such as dementia and Alzheimer's disease. 

Examples: White bread, white rice, white pasta, pastries made with white flour, sugary cereals, soda, and candy.

Refined carbs are also digested quickly, and have a high glycemic index. This means that they lead to rapid spikes in blood sugar and insulin levels after meals. Refined carbs also increase blood triglyceride levels. This is a risk factor for both heart disease and type 2 diabetes.

Foods That Boost Immunity:

Food rich in vitamin C can boost immunity. Vitamin C-rich foods are citrus fruits like oranges and grapefruit, bell peppers, broccoli, spinach, strawberry, kiwi, guava, papaya, mango, tomatoes, black currants, kale, and lemon.

Beta-carotene plays a role in improving immunity. Root Vegetables, spinach, lettuce, tomatoes, broccoli, cantaloupe, and winter squash are good sources of beta-carotene.

Vitamin E is immune booster: Pine nuts, almonds, sunflower seeds, avocado, peanut butter, mango, kiwi, blackberry, raspberry, fish, sunflower oil, olive oil, and corn oil are examples of vitamin E-rich foods.

Antioxidants improve Immunity: Green Tea, nuts, seeds, whole grains, spices and herbs, blueberries, pomegranates, cherries etc are antioxidants.

Vitamin D is an important immune booster: Oily fish, including salmon, mackerel, sardines, dairy products, egg yolk, bananas, and oranges contain vitamin D.

Benefits of Having a Healthy Immune System:

1. A healthy immune system plays a huge role in fighting infections. The immune system produces white blood cells and proteins to fight and eliminate disease-causing microorganisms and toxins.

2. Wounds heal fast. Your body works to protect the wound by sending nutrient-rich blood to the injury to help regenerate new skin. This healing process depends on healthy immune cells. But if your immune system is sluggish, your skin can't regenerate. Instead, your wounds linger and have a hard time healing.

3. The immune system protects against the harmful effects of stress.

4. A healthy immune system maintains overall physical health.

5. Good immunity promotes healthy energy levels and mental clarity.

6. A healthy Immune system makes you feel strong and active.

HOW TO KEEP YOUR IMMUNE SYSTEM HEALTHY: 

Eat Nutritious Diet:

Eating a nutritious diet helps your immune system prevent microbial attacks and inflammation.

Engaging in Regular Exercise:

Doing moderate-intensity exercise can increase the circulation of immune cells in your body, thus boosting immunity.

Get Adequate Sleep:

Strengthen your immune system by getting at least 8 hours of sleep per night. Sleep allows the body to replenish its immune cells, which are responsible for fighting off germs and other things that can make you sick.

Get Sunlight Exposure:

Sunlight is the primary source of natural vitamin D. Vitamin D has immunomodulatory effects that can improve the body's immune system.

Maintain a Healthy Weight:

Obesity alters the immune system in myriad ways. Clinicians have reported that people with obesity often seem to have different courses of disease – from infections and allergies to cancer.

Stay Hydrated:

When you are not hydrated, your immune system is not able to work as effectively as it should. Water helps maintain healthy mucous membranes. Moist mucous membranes act as a barrier and protect the body from foreign invaders.

Staying hydrated helps your body naturally eliminate the bacteria and toxins that cause infection. With the help of water, oxygen and nutrients are distributed throughout the body, and waste material is flushed out from the body.

People with a strong immune system are more likely to recover quickly from an injury or illness, feel less fatigue, and have good gut health. So opt for a healthier lifestyle to strengthen your immune system.

All the best!

High Vibration People. Signs of a High Vibration Person and How to Become One_peacefulmindbody

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Our body is made up of energy-producing particles, which are in constant motion. Everything in the universe is vibrating and creating energy, so we all are living energy fields.

Vibrational energy experts claim that certain emotions and thought patterns, such as joy, peace, love, gratitude, and acceptance, create high-frequency vibrations, while other feelings and mindsets (such as anger, despair, sadness, and fear) vibrate at a lower rate.

What is the Law of Vibration?

Some wellness and spiritual communities believe in the law of vibration. The Law of Vibration states that everything in the universe is in a constant state of movement. We refer to these movements as vibration, and the speed or rate at which something vibrates is called its frequency.

A Person With High Vibration:

The term “high vibrational people” refers to individuals who are conscious of their or others' natural energy levels. They are emotionally and spiritually evolved, kind, compassionate, and empathic. If you want to raise your vibration, start by increasing your self-awareness and understanding of the world around you.

There is plenty of evidence linking positive emotions and thinking patterns to better health and greater goal achievement.

How to Raise Your Vibration:

To raise your vibration, you can try the following practices.

Deep Breathing: 

Find a quiet environment where you can focus on your breathing. Breathe in through your nose. Let your belly fill with air. Inhale through your nose for a count of 4. Hold your breath for a count of 7. Exhale completely through your mouth for a count of 8.

Connect With Nature: 

Sit quietly in a natural setting and allow your thoughts to drift away. Slow down, and take in your surroundings with all your senses. Listen to the rustling of leaves, the chirping of birds, and the flow of water. Walk barefoot on the earth. Spend time in the sun. Even when you're indoors, you can connect to nature by listening to sounds such as birds chirping, ocean waves, or rainstorms.

Meditation: 

According to health and wellness consultant Shikha Agarwal, the last quarter of the night before sunrise as well as early morning is the healthiest time to meditate. The goal of mindful meditation is to focus your attention on things that are happening right now in the present moment.
You can start by getting comfortable and preparing to sit still for a few minutes. Gently close your eyes. Focus on your breath. Slowly scan your body, and notice any sensations.
Be aware of any thoughts you are having.
When your mind wanders, focus on your breath.
Gently open your eyes when you are ready.

Gratitude: 

keep a gratitude journal and count your blessings. Writing down a few things you are grateful for is one of the easiest and most popular exercises available. 

Use High-Vibration Words:

Everything carries frequency, even words. Use high-vibration words, words that resonate with positive energy and elevate one's thoughts, emotions, and physical reality. Positive energy words are words like love, inspiration, hope, joy, and happiness. You can attract positive energy by using high-vibrational words.

Exercise:

Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and happier life. As a general goal, aim for at least 30 minutes of moderate physical activity every day.

Do Random Acts of Kindness:

Kindness could mean a gift, a compliment, or an encouraging word, helping someone with a chore or task, offering a hug, or spending quality time with someone. 
Being kind means providing a listening ear, noticing when someone needs help, and helping your community without asking anything in return.

Using Positive Affirmation:

The power of affirmations lies in repeating them to yourself regularly. Affirmations present your mind with an alternative narrative that seeps in on both an unconscious and conscious level.

Prioritize Self-care: 

Prioritizing your health and well-being is one of the best things you can do, not only for yourself but also for your loved ones.
This can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

Signs of a High-Vibration Person:

They Are Empathetic :

If empathy and compassion come naturally to you, it could be a sign that you’re on a high vibration.

They Are Generous:

High-vibrational people practice gratitude, they are thankful for what they have which makes them generous towards others.

They Are Optimistic:

They know that positive thoughts can raise their vibration level. Having an optimistic outlook in life is a great strength. It gives you the energy to accept change and deal with defeat. Being an optimistic person doesn’t mean you become indifferent to your problems – instead, it means that you don’t let negative feelings overwhelm you.

They Are Forgiving:

Psychologists generally define forgiveness as a conscious, deliberate decision to release feelings of resentment or vengeance toward a person or group who has harmed you, regardless of whether they deserve your forgiveness. Sometimes, forgiveness might even lead to feelings of understanding, empathy, and compassion for the one who hurt you. Learning to forgive is vital for both our mental and physical well-being.

They Have Boundaries:

Although they are empathetic and forgiving, they don't compromise their well-being to cater to others' needs because doing so could lower their vibrations. They are good at protecting their energy.

They Have Strong Intuition: 

Many studies in psychology tell us that intuition is a very real process where the brain makes use of past experiences, along with internal signals and cues from the environment, to help us make a decision. Your intuition is strong when you experience a negative or positive emotion in the presence of someone or something that may not be healthy for you.

They Are Nature Lovers:

Connecting with nature can positively affect your mood and raise your vibration levels. High-vibration people love spending time outdoors.

They Attract People and Animals:

Strangers easily approach them. Animals and children are drawn to them. Both animals and children are known for being able to sense the energy that people give off. 

They Have a Strong Sense of Self-worth:

One of the signs of high-vibration people is having an incredible sense of self-love and self-worth. They maintain a moral high ground and always try to do the right thing. They accept compliments and appreciate their good qualities. They take responsibility for their mistakes but do not degrade themselves for making them. 

They Surround Themselves With Positive-Minded People: 

Positivity and optimism are contagious. Unfortunately, so are negativity and pessimism. They surround themselves with positive people, and they become confident.

 A great way to surround yourself with like-minded, positive people is to practice self-awareness. Being present in the moment is the key to understanding others because, instead of seeing them for who we want them to be, we see them for exactly who they are.

They Nourish Their Body Wisely:

Their eating patterns are primarily composed of whole foods like vegetables, fruits, beans, nuts, seeds, whole grains, and protein sources like eggs and fish. They drink plenty of water. They listen to their body's hunger cues and avoid overeating. They eat less salt. They do not skip the breakfast. They do not smoke and avoid processed food. 

The higher the frequency of your energy or vibration, the lighter you feel in your physical, emotional, and mental bodies. You experience greater personal power, clarity, peace, love, and joy. You have little, if any, discomfort or pain in your physical body, and your emotions are easily dealt with.

Your mind is steady, you're resilient through life's ups and downs, people find solace in your company, and your smile is unshakeable. 

All the best!

How To Practice Gratitude-peacefulmindbody

 Gratitude comes from the Latin word “gratus” meaning “thankful” or “pleasing.”

Gratitude is when you feel thankful for the good things in your life. When we become grateful, we do not compare ourselves to others. Thus, it helps us acknowledge our achievements and blessings.

 

Oprah Winfrey once said, "Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough."

When we’re caught up in our daily routines and challenges, it's easy to lose sight of the things that truly matter. Many of us tend to focus on what we don't have or what could be better but by practicing gratitude daily we can make a positive change in our lives.

Gratitude is a beautiful way of enriching our lives. It refers to the feeling and attitude of appreciation and thankfulness for the good that we receive in life. It has been proven scientifically that when we express our gratefulness to other people, we feel happier and calmer.

Plato said, "A grateful mind is a great mind which eventually attracts to itself great things."

Gratitude can have a positive impact on your life as it makes you appreciate what you have rather than what you don’t have. Gratitude helps us to feel more positive emotions and appreciate good experiences, which in turn gives us a feeling of fulfillment and satisfaction.

Benefits of showing gratitude: 

Effects on mental health: 

Gratitude is a positive emotion that involves being thankful and appreciative and is associated with several mental and physical health benefits. 

Gratitude increases mental strength. Research has shown that gratitude reduces stress and may play a significant role in overcoming trauma. It
causes our brains to release more positive neurotransmitters such as serotonin, dopamine, and oxytocin that lessen the effects of stress in our bodies.

By being grateful for the positive things in our lives, we make ourselves happier. 
Gratitude decreases symptoms of stress, anxiety, and depression. Replacing negative thoughts with positive ones boosts your mood, calms anxieties, and leads to optimism. In particular, gratitude impacts the limbic system of the brain. The limbic system is the part of the brain that is responsible for all emotional experiences. 

Effects on physical health: 

Feeling grateful improves sleep quality because of the positive thoughts which may calm the nervous system. An attitude of gratitude can lead to lower levels of stress hormones which results in a lower risk of heart disease. Being thankful, even for the little things, helps to improve blood pressure, and even reduce inflammation. Gratitude has also been shown to have a positive effect on the immune system because it decreases the stress hormone cortisol. 

Effects on relationships:

Gratitude not only improves your physical and mental well-being; it may also improve your relationships. When we express our gratitude towards others, it strengthens our bond and inculcates feelings of happiness. Research has shown that expressing gratitude releases oxytocin or the “love hormone” which builds a greater connection and bond between two people.

How To Practice Gratitude:

Expressing gratitude is more than courtesy, manners, or being polite. It's about showing your heartfelt appreciation. When you thank someone, it shows you've noticed something good, and you've genuinely appreciated it. Gratitude can have a lasting positive impact if we work towards incorporating it into our daily lives. Actions that display gratitude are more valuable than solely feeling gratitude toward others.

15 Simple Ways To Make Gratitude a Part of Your Life:

1. Keeping a gratitude journal. Write down 5-10 things that you are grateful for each day. It trains your mind to look at the brighter aspects of your life.

2. Count your blessings, appreciate the good, and focus on what’s right in your life. You can see, smell, hear, talk, walk on your feet, sleep on your bed. You have a roof over your head, food on your table, and clothes to wear. These are the blessings we often take for granted.

3. Call a friend that you haven't spoken to for a while.

4. Pay for someone's coffee.

5. Compliment a parent on how well-behaved their child is. 

6. Letting someone go in front of you in line.

7. Checking in on a loved one.

8. Write an appreciation note.

9. Appreciate someone for their hard work.

10. Be willing to share what you have – books, clothes, food, and even your time and skills – with your loved ones and those less fortunate.

11. Plan something they enjoy.

12. Give a gift.

13. Appreciate the person who cleans your house.

14. Host a party or event.

15. Offer to run an errand for a busy friend. Take on extra chores around the house. Express gratitude for all they do by doing some of it for them.

Random acts of kindness can make a big impact not only on other people's lives but on our own too by improving our overall well-being. 

By focusing on what you're thankful for, you're training your mind to spot the good in life. This makes challenges more manageable and helps you feel more positive.

The more you practice the art of thankfulness, the more you have to be thankful for.” — Norman Vincent Pea

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

All the best!

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!