Understanding and Controlling Your High Blood Pressure_ Peacefulmindbody

Hypertension or an increase in blood pressure is one of the leading causes of death around the world. It is considered a silent killer, patients having high blood pressure are usually unaware of their condition because mostly there are no specific symptoms experienced by the patients.


 Blood pressure is measured as systolic and diastolic blood pressure. Systolic blood pressure is the pressure exerted by the blood against the wall of arteries when heart muscles contract, whereas diastolic blood pressure is the pressure exerted by the blood against the wall of arteries when heart muscles relax. As a person ages his blood vessels start losing elasticity and become rigid, these rigid blood vessels are unable to dilate by the increased flow of blood which results in the building up of pressure.


* (The purpose of this post is general awareness about the condition, this is not a substitute for medical treatment, in case of any health concern do not self-medicate but consult your doctor )


CLASSIFICATION OF BLOOD PRESSURE :
(For adults age18 and older)


Classification is based on the average of two or more properly measured blood pressure readings taken on several occasions.


Normal blood pressure:

Systolic blood pressure less than120 mmHg
Diastolic blood pressure less than 80 mmHg


Pre-hypertension:

Systolic blood pressure: 120-139mmHg
Diastolic blood pressure: 80-89mmHg


Stage 1 Hypertension :

Systolic blood pressure: 140-159mmHg
Diastolic blood pressure: 90-99mmHg


Stage 2 Hypertension:

Systolic blood pressure equal to or greater than 160mmHg
Diastolic blood pressure equals to or greater than 100mmHg.

Patients with pre-hypertension are at increased risk for progression to hypertension.
The higher the blood pressure, the greater the chances of heart attack, heart failure, stroke, and kidney disease.


TYPES OF HYPERTENSION:


1. Essential Hypertension ( without any specific cause)

2. Secondary Hypertension ( due to underlying cause)

Although in the majority of patients, hypertension is essential but certain features may lead to suspicion of an underlying cause i.e. secondary hypertension. Factors that increase suspicion of secondary hypertension are the following

* Young patient, age < 40 years
* Rapid onset of hypertension
* Resistant hypertension that is unresponsive to pharmacological therapy (i.e antihypertensive medication)

If a secondary cause is suspected then the presence of specific symptoms may suggest a particular cause.


CAUSES OF SECONDARY HYPERTENSION:


Swelling and hypertension in a pregnant patient may suggest pre-eclampsia(a condition during which blood pressure rises during pregnancy)

Swelling, hypertension, and foamy urine in a non-pregnant patient may suggest nephrotic syndrome.

Hypertension along with a history of renal impairment may be due to chronic kidney disease.

Hypertension with kidney stones raises the possibility of hyperparathyroidism.

A family history of polycystic kidney disease or intracranial aneurysm or subarachnoid hemorrhage in young patients with hypertension may suggest polycystic kidney disease.

Hypertension with sweating, palpitations, and panic attacks may be due to phaeochromocytoma.

Hypertension with weight gain, hirsutism, and easy bruising may suggest Cushing syndrome.

Hypertension with heat intolerance, palpitations, and weight loss increases the possibility of hyperthyroidism.

Use of oral contraceptive pills, steroids, or alcohol excess can raise blood pressure.

Hypertension with excessive daytime sleepiness in obese patients with a history of loud snoring indicates obstructive sleep apnea.

Hypertension can be secondary to coarctation of the aorta ( i.e narrowing of the largest artery of the body)

Check with your doctor if you find any of the above-mentioned symptoms along with hypertension for further workup.


EVALUATION OF PATIENT:


Evaluation of patients with documented hypertension has three objectives

1. To assess lifestyle and identify other cardiovascular risk factors or concomitant disorders that may affect prognosis and guide treatment.

2. To reveal identifiable causes of high blood pressure.

3. To assess the presence or absence of target organ damage. Now what is target organ damage? It is explained in the next section.

Hypertension is a major risk factor for cardiovascular diseases.


TARGET ORGAN DAMAGE:


High blood pressure produces harmful effects on vital organs like the heart, kidneys, brain, etc.

On Heart
Hypertension causes an increase in the size of the heart, angina, heart attack,  (myocardial infarction) heart failure.

On brain
Stroke or transient ischemic attack.

On kidneys
Chronic kidney disease.

On Arteries
Peripheral arterial disease

On Retina
Retinopathy

ROUTINE LABORATORY TESTS :
(Recommended before initiating therapy)
*ECG

*Urine analysis

*Blood glucose

*Hematocrit

*Serum potassium and creatinine

*Lipid profile


MANAGEMENT:


Pre-hypertension:
pre-hypertensive patients require lifestyle modification. No antihypertensive drug was indicated.

Stage 1 hypertension:
Patients with stage 1 hypertension require lifestyle modification plus antihypertensive drugs.

Stage 2 hypertension:
Patients with stage 2 hypertension require lifestyle modification plus two-drug combination antihypertensive therapy.


LIFESTYLE MODIFICATION TO MANAGE HYPERTENSION :


weight reduction:
Maintain normal body weight ( body mass index 18.5-24.9 kg/m2)

Adopt DASH (dietary approaches to stop hypertension) eating plan:
Consume a diet rich in fruits, and vegetables like tomatoes, carrots, and green vegetables. Eat a high-fiber diet, whole grains, brown rice, and brown bread. Food rich in potassium, calcium, and magnesium helps to reduce blood pressure. Avoid trans fat, found in processed foods such as crackers, and baked and fried items. Avoid saturated fat, found in meat, butter, cheese, whole milk, and eggs.

Dietary sodium reduction:
Reduce dietary sodium intake to no more than 100 mmol/day.

Physical activity:
Engage in regular aerobic physical activity such as brisk walking ( at least 30 minutes per day, most days of the week)

For overall cardiovascular risk reduction, stop smoking and limit alcohol consumption.


ANTI-HYPERTENSIVE DRUG THERAPY:


Commonly prescribed anti-hypertensive drugs are
Angiotensin-converting enzyme inhibitor ( ACE I), Angiotensin receptor blocker (ARB), beta-blocker, calcium channel blocker, thiazide-type diuretic.
For hypertensive women who become pregnant, methyl dopa, and beta-blocker are preferred medication. ACE I and ARB should not be used in those who are pregnant or likely to become pregnant.


FOLLOW UP AND MONITORING:


People with normal blood pressure require follow-up 2 yearly
People with pre-hypertension require follow-up yearly
For those with hypertension, once antihypertensive drug therapy is started, the patient should return for follow-up and adjustment of medication at approximately monthly intervals until the goal blood pressure is reached. More frequent visits will be necessary for patients with stage 2 hypertension or with complicating co-morbid conditions.
Once the goal blood pressure is achieved, follow-up can usually be at 3-6 months intervals.

According to Joint National Committee (JNC) guidelines 8 :

For younger patients, age < 60 years, drug therapy should be considered for diastolic blood pressure greater than or equal to 90mmHg or systolic blood pressure greater than or equal to 140mmHg. The goal blood pressure is less than 140/90mmHg


For older patients, age greater than or equal to 60 years, drug therapy should be considered for diastolic blood pressure greater than or equal to 90mmHg or systolic blood pressure greater than or equal to 150mmHg. The goal is less than 150/90mmHg.


For hypertensive patients with diabetes or chronic kidney disease, drug therapy should be initiated at 140/90mmHg, the goal of blood pressure is less than 140/90mmHg.


You can have better control of your blood pressure by becoming aware of the causes, symptoms, stages of hypertension, and management. Make healthy living a priority, then you can prevent or manage hypertension effectively.

All the best!

How To Overcome Fears and Increase Confidence _ Peacefulmindbody

 

We all have fears, fear of uncertainty, fear of failure, fear of rejection, fear of pain, and fear of not being loved by others. Most of these fears are mind-made illusions, they are not real but have the power to keep you stuck, holding you back from living the life you desire. They keep you from growing and fulfilling your dreams. They can shake your self-confidence by giving room to self-doubt. By listening to your inner critic non-stop chatter you increase your anxiety and get trapped in a worrying habit. The more you dwell on the negative messages from your mind the more you start believing them, which in turn makes you more fearful, and incapable of taking action. your fears are telling you stories and within no time you find yourself doubting your talents and capabilities, you feel paralyzed and stuck.


To break this detrimental cycle of unwanted thoughts, you need to take a step forward, realizing that you don't need to believe each of your thoughts, it might feel uncomfortable to confront your fears but discomfort gives birth to personal growth.

To escape fear, you have to go through it,
 not around.
                                           .....Richie Norton

GET OUT OF YOUR COMFORT ZONE:

You can choose courage or you can choose comfort, but you can't have both.
                                                                                              ....Brene Brown

I know it seems scary to face something that you are trying so hard to avoid, you procrastinate things, you give yourself excuses, and you have multiple reasons for not moving forward and pursuing your goals. As soon as you try to step out of your comfort zone, a wall of insecurities and vulnerabilities blocks your path, you start doubting your talents and abilities, and you second-guess your strengths. Now let's face the truth, if you believe your mind's negative self-fulfilling prophecy, if you step back and resist the discomfort of uncertainty, you will not be able to live your desired life, no one else can push you out of your comfort zone, only you have the power to nip your fears in the bud as soon as they start surfacing. It is natural to feel vulnerable and fearful when you are going to try something new but never let that fear hinder your journey as courage is not the absence of fear but the willingness to proceed despite fear.

To increase self-confidence and overcome fears you need to be persistent, it's a lifelong journey, you can't become confident overnight, so set little goals, and do one thing every day that scares you, these small steps add up to build your confidence. After overcoming your fears you feel a sudden boost in your confidence.

The way to develop self-confidence is to do
 the thing you fear.
                                                                       ....William Jennings Bryan

TAKE FAILURE AS A STEPPING STONE TOWARD SUCCESS:

If you are one among those who tend to take failures to heart, if you fear committing mistakes, if you can't stop your inner critic whenever you lose, then I feel compelled to tell you that this attitude of yours is the biggest reason you feel stuck.

Confidence comes not from always being right but from not fearing to be wrong.
                                                                                                ....Peter T. Mcintyre

Failure does not show your inadequacy, inaction does. If you are putting in your efforts, doing your best, and even then don't get the expected outcome, there is nothing to fix, you can always learn from your experience, make necessary changes, and do differently next time. But if you are not trying something out of fear of failure then it is something that needs to be fixed, ask yourself a few questions, why are you so harsh on yourself? Why are you finding it difficult to accept your mistakes? Why are you not accepting yourself as human, and it's natural for humans to fail before getting successful? Failures are nothing more than feedback about your performance, they are the stepping stone towards success. Next time when you encounter failure, accept it as a necessary step towards your destination so you may get comfortable with failure, don't feel discouraged.
Don't let your fear of failure stop you from growing. Keep going, and continue your journey despite all the setbacks and failures, they are there to teach you something.

BE A BETTER VERSION OF YOURSELF:

If you are constantly comparing yourself to others, you are going to fall into a trap of self-pity, you can't be your best in everything you do, some people are doing better than you and of course, many are not doing as good as you are. The moment you start comparing yourself to others is the moment you lose confidence in yourself. By comparing your achievements with others you are building up unnecessary pressure upon yourself, you will think low of yourself, and underestimate your capabilities so if you want to move forward just try to be a better version of yourself, don't do anything to be better than others but to be better than your previous self.
Strength doesn't come from what you can do, it comes from overcoming the things you once thought you couldn't.

PURSUE YOUR PASSION:

There must be something you are passionate about or if you are not sure just notice what makes you happy and satisfied, find a hobby, or get creative. By following your passion you are showing the world your unique side, you are born to stand out don't try to blend in. Listen to your heart, make your pathway, and let yourself shine with your inborn talents. You will thank your future self for allowing yourself to take action towards your desired life. In the end, we only regret the chances we didn't take. Replace fear of the unknown with curiosity, don't expect validation from others, and do what you feel is right for you.

Thinking will not overcome fear but action will
                                                                                                  ...M. Clement Stone

RECALL PAST ACCOMPLISHMENTS:

It's easy to get in turmoil when life gets rough when you are about to give up, have a look at your past achievements, how you faced the challenges, how you got fruitful results from your struggles, what you have learned from your experiences which helped you to be a better person you are today.
You did your best in the past, managed to overcome your fears and you can do it now also, you need a little bit of self-reassurance. Keep a reality check, how many times you failed when you were anticipating failure. What's the worst that could happen? How did you handle the worst-case scenario in the past? Be prepared for the worst but hope for the best.

DON'T WORRY ABOUT WHAT OTHERS THINK OF YOU:

It's not necessary to know what others think of you but what you think of yourself, don't worry about the judgment of others, and don't judge yourself either, never stop taking action because of the fear of what might people say. Inaction gives rise to fears and doubts, action will boost your confidence. If you know who you are, what you are doing, and why you are doing then criticism and judgment from outside don't matter much. You don't need the approval of others in everything you do.
There is a possibility that people may not be judging you as much as you are expecting them, they are surrounded by their life issues, mostly it is us who are judging ourselves and then projecting it onto others.

You wouldn't worry so much about what others think of you if you realized how seldom they do.
                                                                                      ...Eleanor Roosevelt

MAKE A LIST OF FIVE THINGS YOU LOVE ABOUT YOURSELF:

Take some time and make a list of five things you appreciate about yourself, you will be surprised to find out there is a lot to be grateful for. We often fail to focus on what we possess because we are too busy trying to get what we lack. We struggle to get what others are enjoying negating the fact that we already have things to love and enjoy in our life. It's easy to get distracted by the achievements of others and it's hard to acknowledge our qualities when we are so much obsessed by the things which we are lacking. Take a break from your busy life, get out of your ungrateful mind, and revisit your true self with a positive mindset then and only then you will be able to show gratitude for the blessings you have. You feel you have something to offer to the world. This is a sure way to boost your confidence instantly, you will not only feel confident but act confident also.


Don't let your fears of what could happen make nothing happen. It's okay to be scared but don't let this fear stop you from living your life to the fullest, being afraid means you are about to do something courageous. Now what's your strategy to overcome fears? How will you make these tips part of your life? Start working today on your fears and live your life without regrets.

  Do the thing you fear most and the death of fear is certain.
                                                    ....Mark Twain

All the best!







  

How To Enjoy Deep Restful Sleep_peacefulmindbody

Image by gpoint studio for freepik

Sleep is a basic human need just like air, food, and water. Nobody can deny the advantages of sound, restful sleep, it recharges your energy levels and improves, your immune system, your mood, concentration, and productivity.
It's a well-deserved break for your mind and body to repair, recharge and relax. Lack of sleep can make you feel miserable, grumpy, and, fatigued, it causes a significant reduction in performance.


Chronic sleep deprivation can impair your thinking ability, memory, alertness, and overall well-being and increase the risk of heart disease, diabetes, obesity, etc. 
If you are having difficulty falling asleep or staying asleep then you may find the following tips helpful. They will not only make you sleep but also help you wake up refreshed.

1. GO TO BED AT THE SAME TIME DAILY:

Make a habit of going to bed at the same time daily, and avoid sleeping for long hours during the daytime as it can make your mind alert at night, causing difficulty falling asleep.
By scheduling your sleep time you are resetting your sleep cycle which helps you to wake up at your desired time in the morning.

2. KEEP YOUR ROOM COOL AND CLUTTER-FREE:

For a good night's sleep, you should keep your room temperature comfortably low. Make sure your bed, sheets, and pillows are comfortable. Tidy up your room and remove all the unnecessary stuff from your bedside. Dim the lights of the room as bright lights impair the production of melatonin, a hormone that regulates your sleep cycle and helps you fall asleep.

3. POWER OFF YOUR GADGETS:

Again light emitting from the screen of cell phones, tabs, laptops, and television interferes with melatonin production keeping you alert and attentive. It stimulates your mind making it hard to relax. It is better to switch them off an hour before your bedtime so you can have ample time to unwind and relax.

4. JOURNALING:

Pen down your worries, thoughts, and suppressed emotions on a piece of paper, it is a way to declutter your mind. It helps to turn your brain off at night by reducing your racing thoughts.
Make it a ritual to write down your problems and concerns so you can return to them later and dedicate this time to deep, peaceful sleep.

5. DRINK HOT MILK OR HERBAL TEA:

Grab a cup of hot milk or herbal tea like chamomile or green tea before bedtime. Herbal tea is famous for its sedative and calming effects. Warm milk is also known to release stress and induce sleep.

6. KEEP YOURSELF ACTIVE DURING THE DAY:

The quality of your sleep depends on the amount of physical activity during the day. Try to keep your body in motion throughout the day, walk to the nearby cafe for lunch rather than using the office cafeteria, get off the bus at some distance from your destination, or park your car a bit far from your workplace.

7. AVOID CAFFEINATED BEVERAGES LATE IN EVENING:

Caffeinated drinks like coffee, tea, cola drinks, etc have stimulating effects on your mind and body, they activate your sympathetic nervous system making it tough to slow down and rest. Caffeine takes many hours to drain out of your entire system so avoid consuming it late in the evening.
By following these simple yet effective tips you can enjoy sound slumber and a refreshed morning.

...All the best

    

Seven Secrets of a Happy Life _ Peacefulmindbody

Happiness is something we all desire, we try to do whatever we can to become happy but still why it seems so hard to attain happiness? The reason behind our unhappy state is that we are looking for happiness in the wrong places, we think that we will be happier when we own a big house, get a highly-paid job, go on a long vacation, have a fulfilling relationship, etc, these all things do matter to increase joy in life to some extent but they can't give you everlasting happiness.



They can uplift your mood temporarily but for a long-term, deep, happy, and peaceful state you can't rely on external conditions, you have to look inside of you to gain true happiness.
Happiness is something that is embedded inside you, it depends on your way of thinking, how you respond to life circumstances, and how you embrace life as it is rather than get caught up in the trap of could have or should have.


Do you ever wonder why some people seem so happy and peaceful regardless of what they are going through in life? It seems happiness is so natural to them, that they don't even have to struggle for it. The truth is you don't have to struggle to be happy too. When you stop seeking it you will get it naturally. Certain traits are common among happy people.

THEY TAKE FULL RESPONSIBILITY OF THEIR LIFE:

They take full responsibility for their life and don't blame others for their feelings and setbacks in life. They know they are responsible for their response to life events and they have the power to choose a happy life for themselves, only they can make choices to move forward in life, they have to take a step, they know who they are and what is better for them. They embrace their failures and weaknesses and acknowledge that mistakes are part of a journey to success. They have a deeper sense of what they want in life and how to get that. They are not afraid of making decisions for their life.


They realize that they can't make the right choices every time and they try to learn from their experiences.
They own their feelings, they don't try to disregard their emotions. They understand that feeling all emotions, whether negative or positive, is a part of common human experience so they don't try to suppress them nor do they over-indulge in them rather they allow themselves to feel what they are feeling at the given moment.

THEY DON'T COMPLAIN:

Complaining makes you focus on things that you don't have rather than what you have. It can steal your peace of mind and decrease your happiness level. By complaining you feel disempowered and helpless, you want a desired change but you feel incapable of doing that, you feel others are obliged to do things for you.


Happy people know well that complaining is not the solution to their problems. They act proactively and take the necessary steps to work towards things that need to be done. They don't wait for others to do things for them. They don't complain about things that are beyond their control. They respect their limits and capacity, they accept that they can't control every aspect of their life.

THEY ARE GRATEFUL FOR WHAT THEY HAVE:

They show gratitude for every blessing they have. By being thankful they train their mind to focus on positive things in life which boosts their happiness level. They count their blessings and don't miss an opportunity to make the most of their inborn talents.


Each one of us is born with certain gifts, innate capabilities, and unique qualities to offer to the world. Happy people figure out their deep passion and talent and utilize efforts in the right direction. They are grateful for what they are giving to the world. They consider their uniqueness and individuality valuable. They know they are playing their part by serving the world with their exclusive talents and abilities. They don't degrade or devalue their contribution. They excel in their field as they are exactly doing what they are capable of.

PEACEFUL LIFE IS THEIR PRIORITY:

Happy people are well-aware of the fact that nothing is as precious as a peaceful life. They keep peace as a priority in their life and every other thing falls secondary to it. They live within their means, they keep realistic goals. They don't overdo it. They take good care of their physical and mental health.


They believe that by cultivating peace in their life they can achieve much more. Whenever they find themselves off-track they try to revert to a peaceful state. They are self-reflective are aware of their inner world, and can sense slight disruption in inner peace. They never trade their mental peace in running after unrealistic goals.

THEY DON'T SEEK APPROVAL OF OTHERS:

Happy people accept both their strengths and weaknesses. They know the art of self-compassion, and they console themselves when facing failure or difficult situations. They accept that they are trying their best and trust their instincts. They don't beat themselves up for making human errors. They show kindness towards them as well as to others. As they are already aware of their flaws and consider them a part of being human, they don't internalize criticism and judgment from the outside world nor do they require external validation, they appreciate themselves for their achievements no matter how small they are.


They know their self-worth. They don't mold their decisions to please others to feel loved, they do what they feel is right. They are capable of loving themselves and whenever they find themselves deviating from the right path they know how to rectify it with compassion and kindness.


They don't deny their mistakes and don't feel egoistic to apologize when someone gets offended by them. They are their best teachers, they know what they are doing, why they are doing it, and how to work on their less desirable attributes.

THEY ENJOY THE SUCCESS OF OTHERS AS WELL:

Happy people don't compare their life with others. They don't feel jealous, they understand that everyone is going through different pathways in life, and nobody can escape the twists and turns of life. They know we all have something to celebrate. We all are blessed in some ways. They appreciate others for their success and efforts while acknowledging their strengths. Their positive attitude towards life uplifts their happy state, enabling them to get more from life as they don't deplete their energy by envying others.


They don't have space for negativity in their hearts, they don't feel threatened by helping others and making them climb up the ladder of success, instead, they feel capable of contributing and making a difference in the lives of others.

THEY APPRECIATE SIMPLE THINGS IN LIFE:

Happy people don't miss a chance to enjoy simple things in day-to-day life. They know that by focusing on small beautiful things in life they can maintain their happiness. They like to smell the blooming flowers, walk on the lush green grass, sip a hot coffee, watch their favorite movie, enjoy their favorite ice cream flavor, play with their pet, or notice the beauty around them.


They don't wait for things to happen, they fully enjoy each moment and embrace it. They try to find joy in little things. They are quick to find goodness in others. They show warmth to others by appreciating their talents and qualities.


Happy people are not born lucky, they keep a healthy perspective towards life. They believe in the motto, live and let others live. They are pro-life. They are nurturing and don't hinder the growth of others. They try to focus on the brighter side of life while accepting the unavoidable suffering in life. They are the realistic people with a positive mindset.


We can adopt these traits of happy people and can bring a pleasant change in our lives. It's never too late to start living according to the principles which keep you happy and peaceful. All the best!

Peaceful Life is a Happy Life

Five Morning Rituals for Better Health_ Peacefulmindbody

 

When you wake up in the morning there are certain things you can do to give a good start to your day.
The following five tips are easy to follow so you need to do very little but can benefit a lot from doing them regularly.
Neuroscience suggests that we need 21 days to develop a new habit. So why not give these five rituals a try for 21 days and experience the uplift in your mood and life in general?

1...Take a few deep breaths before leaving the bed :  

       


It's not rocket science but it can do wonders. Inhaling air deeply through your nose up to the count of seven in a way that your belly comes out then hold your breath up to the count of three now exhale it fully through your mouth up to the count of ten.
This is not a fixed rule and you can adjust your breathing according to your comfort but exhalation should be longer than inhalation with a pause in between.
The mechanism behind this simple exercise is that by taking deep breaths you are stimulating your parasympathetic nervous system which is normally activated during rest and sleep. It counteracts the effects of the sympathetic nervous system (the sympathetic system gives you a fight-or-flight response).



This is most beneficial to people suffering from morning anxiety as it neutralizes the effects of catecholamines (i.e hormones released in blood in response to stimulation of the sympathetic nervous system)

2...Do some workouts:

It can be anything from a brisk walk to some kind of exercise for about 20 minutes (more beneficial if you exercise in a natural environment).
The main purpose is to move your body to release neurotransmitters, endorphins, and serotonin, commonly known as happy hormones. Exercise is beneficial to those having depressive moods as they can feel joyful by releasing their happy hormones during exercise. (In case you are suffering from clinical depression consult your doctor for proper medication as well)

3...Maintain a gratitude list:

What's more enjoyable than maintaining a list of all the things you are blessed with? This technique shifts your attention from the things you are lacking in your life to those you are grateful for.
By doing this simple exercise you are developing a habit that moves your mind from the emptiness in life to the fullness of life. I am often stuck in a habit of complaining instead of focusing on all the blessings that I'm having daily.



You can be thankful for a thing as simple as having food to eat, a place to sleep comfortably, having a healthy body, etc. By making this habit a part of your routine you can boost your mood within seconds. Keep practising it throughout your day as well and notice the difference in your life and well-being.

4...Take a healthy breakfast :

No one can deny the benefits of a healthy breakfast. Never skip your morning meal. After so many hours of fasting you need something to energize yourself in the morning otherwise low sugar levels i.e hypoglycemia can make you feel lethargic, exhausted, and anxious, you can't be your best when you are not energized so do yourself a favor and eat healthy breakfast which includes eggs, cereals, milk, butter, fresh juice, etc.



I am not in favour of tea or coffee although these caffeinated drinks can boost your energy levels for a short time and later make you craving for more of them. Besides this caffeine can worsen your anxiety by stimulating your sympathetic nervous system.



If you find it difficult to resist then you can take it but on a full stomach, never take it on an empty stomach as it can cause acidity symptoms and heartburn. Try to slowly cut down your caffeine intake.

5...Positive mindset:

Your mind starts believing what you feed into it so do some nice motivational self-talk. Focus on today's task, don't try to control the outcome of your task, just do your best with your best intention and enjoy the experience.



When people try to control the result of a particular task they feel anxious and tense. Often we become so focused on the result that we forget to do certain things that can improve the outcome, so instead of overburdening ourselves with something that is out of your control pay attention to things that you can do right at this moment to get the desired outcome.



Stop worrying and live in this moment. In this way, you can free yourself from unnecessary stress and distractions.
I hope these simple but proven tips can give your day a good start, a key is to make them a part of your routine.

...All the best!

7 Ways To Enjoy Peaceful Mind_peacefulmindbody

          

        Image by Kireyonok_Yulia on Freepik

Peace is the result of retraining 

your mind to process life as it is,

rather than as you think it should be.
                                                                                     ...Wayne W. Dyer                                                          

                                                
                                  
In today's fast-paced world, it seems a bit difficult to attain peace of mind while carrying out day-to-day tasks and fulfilling the demands of modern high-tech life, but the truth is that having a peaceful mind is not rocket science, an attitude towards life, the way one responds to different circumstances of life and anybody can cultivate it with little practice. It's something that already resides in you, it comes from within, it is related to your inside world and only you can make yourself at peace, you don't need anything outside your body to keep you calm and peaceful.


Being a peaceful person does not mean that you are unable to feel stress, tension, worries, or sadness rather it means you are more capable of dealing with negative emotions and thoughts as soon as they arise without disturbing your deep peaceful state and without feeling overwhelmed by the negativity. It's inevitable to avoid painful emotions we are born with a full range of emotions so it's better to let them flow through your body rather than numb yourself which is an unhealthy way of dealing with negativity, hinders your healing, growth, and a root cause of many mental illnesses.


If you are someone who is having a difficult time attaining and enjoying peace of mind then you are at the right place. You don't necessarily need to be a monk to get peace of mind just following simple yet effective ways of living can transform you into your best version, capable of maintaining deep well-deserved peace of mind.

MINDFULNESS:

 Peace comes from within. Do not seek it without.
                                                                                            ... Buddha

What is mindfulness? It's a quality of being aware and conscious of one's feelings and thoughts, the ability to acknowledge the present moment as it is without resisting it.


By making mindfulness a ritual in your life you not only find yourself more at peace but also enjoy frequent episodes of joy and gratitude, it's an easy way to declutter your mind with detrimental thought patterns, and worries and appreciate what is there for you in this very moment.


Just pick one or two tasks that you perform daily and allow yourself to do them with full concentration and awareness. For example when you are brushing your teeth daily focus your attention on it, notice the feeling of bristles on your gums and teeth, movement of your brush, and become aware of sensations without judging how you are doing it.


The purpose of this technique is to keep your chattering mind away for some time, stop your racing thoughts, and get connected with your body by becoming conscious of yourself.

                                     
                                                                        

FOCUS ON YOUR BREATHING / STAY IN PRESENT MOMENT:

                               

 Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life.
                                                                                                ...Eckhart Tolle

In moments of stress shift your attention to your breathing, and become aware of your inhalation and exhalation cycles. Take a nice deep breath through your nose fill your lungs with oxygen-rich air in a way that your abdomen comes out during inhalation then slowly release it through your mouth. This is called diaphragmatic breathing or abdominal breathing, your diaphragm, a muscle between the chest and abdominal cavity, contracts making your belly protrude out. This type of breathing aids in putting less effort and energy into breathing, maximizing the amount of oxygen while taking normal breaths, giving you a calming and relaxing state of mind, making you feel grounded, and keeping you connected with the present moment.


It's quite common to get lost in the past or worry about the future amid daily life issues, by just becoming aware of your surroundings, using your five senses as much as you can, paying attention to what you see, hear, smell, feel, taste in this moment you can bring your focus back to the task at hand, become connected with now without being engulfed by the challenges of life so you can make the most of this very moment while enjoying mental peace.

PEN DOWN YOUR WORRIES:

                  If something is wrong, fix it 
                  if you can. But train yourself 
                  not to worry, worry never 
                  fixes anything.
                                                                                                   ...Ernest Hemingway

I emphasize on this one a lot. We all have worries even people who seem to be breezing through life on a happy wave feel worried and stressed out at some time or the other, it's impossible to run from daily life agendas, we just have to manage it correctly.


Keep aside a few minutes every day from your busy routine and write down your worries, feelings, and thoughts. This helps you to gain a better perspective of the real you, your feelings, and life in general and is highly useful to vent your negative emotions, those that bring you down and make you anxious.


Assign a particular time for your worries, let's call it worry time, try to solve issues, sort out your problems, and figure out the solutions in this limited period .whenever a disturbing thought or worry arises at any time of the day, note it down instead of ruminating over it and make a mental note of returning to it later in the worry time. This can safeguard your entire day from getting ruined by interrupting thoughts and concerns.

LEARN FROM YOUR MISTAKES:

 The only source of knowledge is experience.
                                                                                            ...Albert Einstein
                                                                                                

We are not born with a manual of Do's and Don'ts, if something works for you it might not work for someone else, and the only way to learn is from your experience. Forget the idea of avoiding errors, you can't, you can lessen them by acquiring knowledge from your past experiences but you are unable to stop making mistakes. Remember there is no such thing as failure only feedback. Don't beat yourself up for being imperfect and creating errors, don't let your peaceful mind get disturbed by things that are beyond your control. Learn and move forward, you are exactly where you need to be to go where you want to be, it is the peaceful way of living without any doubt.

    

JUDGE LESS, ACCEPT MORE:

Peace of mind comes from not wanting to change others.
                     
                                                                                                    ...Gerald Jampoisky

By becoming less critical of yourself and others you are allowing yourself as well as others to be their best authentic self. You can't accept others unless you fully accept yourself. Yes, it's true, you may find it difficult to accept the flaws of others when you are struggling with accepting your weaknesses. 


We all are imperfect beings, our flaws and mistakes make us human. Accept everyone as they are without having the urge to change them, we are incapable of changing others but we do have a choice either to accept them as they are or walk away, you can maintain healthy boundaries and stop allowing others to manipulate you or take advantage of you but don't waste your energy reserves in trying to change others, it's necessary for your well-being.

But yes you do have the power to work on your shortcomings and flaws, the first step towards becoming your best self is to acknowledge your flaws and become aware of your good and not-so-good attributes with compassion and empathy, People usually fall into two extremes they either become critical of themselves, blaming and criticizing or they prefer to stay in denial as they find their real self unacceptable. Both of the ways are awful, enough to disrupt your mental peace, you don't find it comfortable to stay with yourself as you are your own worst critic or you are not feeling connected to yourself as you are degrading your true self by denying it.


The more balanced or healthy way to deal with your imperfections is to accept them with compassion, admit that you have flaws just like all other human beings, and focus on improving yourself.                                     

                                                

STOP COMPARING YOUR LIFE WITH OTHERS:

 Try not to get lost in comparing yourself to others. Discover your gifts 
and let them shine!
                                                                                                      ...Jennie Finch

This is a sure way to feel depressed and frustrated, destroying inner peace and giving rise to envy which again can kill inner tranquillity. People are going through ups and downs in life, facing challenges, and fighting battles no one is aware of. You can't predict their inner story just by looking at their perfect life. We all are experiencing different situations, our sufferings are different, and our journey of life is unique so it doesn't make sense to compare it with others. It's fine if you are lacking something in life we all feel this way.

 By acknowledging the fact that it's impossible to get what you want every time and whenever you desire you can ease yourself, and calm inner conflicts and harsh judgment. Try to accept things as they are instead of creating some ideal version. Don't miss the silver lining because you were expecting gold.

SHOW KINDNESS TOWARD OTHERS:

 Kind words can be short and easy to speak but their echoes are truly endless.
                                                                                                           ...Mother Teresa

You don't need a reason to make someone happy, your little act of kindness can do wonders in the life of others. By helping others we bring peace to ourselves, even your kind words have the power to mend broken hearts, heal tortured souls, and give sunshine to gloomy life. Whatever good you are contributing today in this world, it will soon reflect on you, do good, and good will follow you.


True kindness is to give something without expecting anything in return. By offering your help with a pure heart you not only create happiness in the lives of others but you can make yourself peaceful, not anticipating a return from them. You enjoy your ability to make others happy which in itself is a big blessing. By lifting someone, you are lifting yourself, it's a sure way to enlighten your heart and soul. Do not forget to show the same kindness to yourself as well.

                    
              
 Peace of mind comes when you stop expecting and start accepting...
                                                

The things that disturb us most are within us, that are thoughts, by knowing yourself better with compassion, by calming your inner critic, and by embracing your life with all its gifts you feel more empowered to deal with the challenges of the outer world.


You don't need to wait for things to fall in place before you enjoy a peaceful life, you just have to take care of your inner world and it will cherish you with much-awaited mental peace.

 All the best!

15 Benefits of Making Exercise a Part of Your Daily Routine _ Peacefulmindbody

The importance of exercise can not be emphasized enough. It is a form of physical activity that keeps you fit, providing multiple advantages to your overall well-being.

It is needless to say that by making exercise a part of your daily routine you not only bring discipline to your chaotic life but can reap long-term benefits in ensuing years.
You don't have to be a fitness freak to pursue a daily exercise routine, just a little bit of dedication and diligence can yield fruitful results.

CHECK WITH YOUR DOCTOR:

In case of any health concern consult your doctor before starting any exercise regime. It's important to discuss in detail which exercise program suits you the best.

BENEFITS OF EXERCISE:

STRESS RELIEVER:

1..It is a powerful stress buster,  that keeps depression at bay by increasing the release of feel-good hormones endorphins and serotonin. It is a healthy way to manage stress, improves mood, and lowers symptoms of anxiety.

MAINTAINS BLOOD CHOLESTEROL LEVELS:

2..Stabilizes your blood cholesterol levels by reducing low-density lipoprotein  (LDL) i.e. bad cholesterol and triglycerides. It also increases high-density lipoprotein(HDL) i.e. good cholesterol in blood.

OPTIMIZES BLOOD PRESSURE:

3..As you age your blood vessels start losing their elasticity and become rigid which results in a common rise in blood pressure in older adults.
Elevated blood pressure makes you susceptible to coronary artery disease, heart failure, kidney failure, and stroke. Exercise can delay the rise or help to maintain your target blood pressure.

LOWERS RISK OF STROKE:

4..Protects against stroke by improving risk factors such as high blood pressure, diabetes, and obesity.

IMPROVES CARDIAC HEALTH:

5..Keeps your heart healthy by strengthening cardiac muscles which in turn increases cardiac output i.e. blood pumped into the arteries and delivers more oxygen to the body.

MAINTAINS HEALTHY LUNGS:

6..Enables the lungs to take in more oxygen by increasing your breathing rate, and improves oxygenation of blood and oxygen supply to body cells.

HELPS TO GET DESIRED WEIGHT:

7..Growing older makes your metabolism slow which can result in obesity or weight gain. Obesity is associated with an increased risk of hypertension, diabetes, cardiovascular diseases, and sleep apnea.
To be more active you need to burn excess fat and maintain a healthy weight. Exercise is a sure way to get your desired weight.

CONTROLS BLOOD SUGAR LEVELS:

8..Protects against Type 2 diabetes and helps to maintain target blood sugar levels in people suffering from diabetes.

Muscles utilize more sugar during activity while at rest due to an increase in the sensitivity of insulin  (the hormone responsible for the entry of sugar into cells) so there will be greater uptake of sugar at the cellular level during exercise.

INCREASES MUSCLE STRENGTH:

9..Keeps your musculoskeletal system strong, increases muscle strength, improves mobility, and keeps your body fit, toned, and in shape.

USEFUL IN OSTEOPOROSIS, INCREASES BONE MASS DENSITY:

10..With time your bones start losing calcium which can give rise to a condition known as osteoporosis causing a decline in bone mass density (BMD).

Exercise against resistance or weight-bearing exercises makes your bones strong by increasing bone mass density, reducing the risk of fracture, and preventing falls.

VITAL FOR ARTHRITIS:

11..Exercise is vital for arthritis, it reduces joint pain, and stiffness, prevents immobility, and increases the strength of muscles around the joint which aids in movement.
Don't overdo it as it can worsen your aching joints even moderate exercise can ease your symptoms and prevent disability.

HELPS TO SLEEP BETTER:

12..Lack of sleep can impair your memory and reduce concentration and performance. Exercise improves the quality of your sleep by reducing the difficulty in falling asleep and preventing frequent awakening during sleep.

IMPROVES ENERGY LEVELS:

13..Increases your energy level, and stamina, builds up confidence, and improves your self-esteem. These all lead to better performance at work, reduce easy fatigability, and increase the ability to enjoy activities.

DELAYS AGING:

14..Exercise has anti-inflammatory potential, delays the process of aging, and helps you stay young.

STRENGTHENS IMMUNE SYSTEM:

15..Boosts your immune system, prevents chronic diseases, protects against certain cancers, and reduces the risk of premature death.


American Heart Association recommends at least 150 minutes of moderate exercise or 75mins of vigorous exercise per week i.e. 30 mins a day, five times a week for moderate exercises, or 25mins a day, three times a week for vigorous activity.
If you are new to exercise or have not exercised in a while start with a 10-15mins increase per day. Do it gradually so your body can adjust.

TYPES OF EXERCISES:

Exercises that improve physical ability and health are of four kinds

*Aerobic Activities

*Strength

*Balance

*Flexibility

AEROBIC ACTIVITIES:

They increase heart rate and breathing thus improving your lungs and cardiovascular system.
These include moderate activities like hiking, dancing, gardening, walking (3.5mph), and bicycling (less than 10mph) and vigorous activities like running, jogging, swimming, playing basketball, walking (4.5mph), bicycling (more than 10 mph).

STRENGTH EXERCISES:

These exercises can increase your muscle strength and endurance. They include weight lifting, using resistance bands, push-ups, or sit-ups.

BALANCE EXERCISES:

Balance exercises help prevent falls, a common problem in older adults. Examples are standing on one foot, and heel-to-toe walking.

FLEXIBILITY EXERCISES:

Stretching makes your body flexible, and eases your movement and range of motion around joints. These include shoulder and upper arm stretch, and calf stretch.

In short, there are many ways to stay active and healthy, find an exercise regime that is in harmony with your health issues and body needs, one that you enjoy and is beneficial for you.

...All the best!

How To Stop Being Lazy All the Time_ Peacefulmindbody

If you are lazy you are not living the life you are meant to live. If you encounter laziness in your life daily then there is something that needs to be fixed.
It's an unhealthy and unproductive way of living, giving you nothing but a feeling of inadequacy.
In this fast-paced,speed-obsessed world, idleness and ineptitude are the least desirable traits.
Stop beating yourself up for being lazy and follow these simple steps which will benefit you without a doubt.

1. WHAT'S THE AGENDA BEHIND YOUR LAZINESS?

There must be some reasons for your laziness. Rack your brain, go deeper, and do some introspection.
Are you running away from some deeper issues? Is there anything you don't want to confront? It could be anything you might be afraid of failure so you don't want to try in the first place, you have unrealistic goals that make you feel anxious and unmotivated, you lack interest in a particular task, you mistrust your capabilities or simply you are having fear of uncertainty so you are procrastinating things to avoid uncomfortable emotions.


Just figure out the limiting belief and work towards it. Remind yourself of your past accomplishments, challenge your negative thoughts, and keep a reality check, you will come to know that most of your fears and limiting beliefs are not legitimate.

2. WATCH YOUR SLEEP PATTERN:

Make sure you are having 8-9 hours of deep, restful sleep. You should have a fixed time of sleeping at night and awakening the next day.


Are you staying awake late at night? Are you having difficulty falling asleep? Are you spending the whole night tossing and turning? These can make you feel tired in the morning.
Make a habit of going to bed early and waking up early. You will soon reap the benefits of a healthy, energetic body.

3. LACK OF PHYSICAL ACTIVITY:

This can contribute to weight gain and cause other health issues and ailments. Are you living a sedentary lifestyle, spending most of your day sitting? The more you lack physical activity the more you feel the urge to stay idle and the cycle goes on and on.


To break this pattern you need to start moving your body, take a brisk walk, make exercise a part of your daily routine, and don't forget to lose those extra pounds of weight.

4. RESPECT YOUR WORK:

If you are not honoring your work chances are you can easily lose motivation and focus. Don't disrespect the task you are doing by comparing it with what everyone else is doing.


Don't doubt your capabilities, just embrace what you are capable of. Remember any work done with good efforts and pure intentions is worthy of respect. You are doing your part, making your contribution and that is enough, that is respectable.

5. BREAK DOWN THE TASK INTO SMALLER CHUNKS:

It's easy to feel overwhelmed while pursuing a big task so let's divide it into small easily manageable goals.
Give your utter attention to the task at hand, and do the best you can at this moment without worrying about the outcome, this way you can come up with something incredible without feeling drained. You save yourself from running out of steam and utilize that energy in the right place.

6. REWARD YOURSELF AFTER COMPLETING A TASK:

Don't wait for others to appreciate you. Just do it yourself, give yourself a treat as a token of encouragement, it could be anything from a much-deserved rest, positive affirmation, a walk in nature, or buying your favorite brand.


The main purpose is to pause and celebrate your achievement no matter how small it is. Remember appreciation intensifies your drive to achieve more.

7. FOCUS ON LEARNING WHILE PERFORMING WORK:

If you shift your attention from the fear of failing to learn from the experience you hit the jackpot. In this way, you enjoy a sense of fulfillment as you are gaining something even if you make errors.
We all can learn and improve, seeing each task as an opportunity to grow is no less than a blessing. Even if you failed take it as a stepping stone towards your desired destination.
If you learn to see the positives in every situation you can do wonders as this attitude can make you progress faster.

8. STOP MULTITASKING:

Multitasking stresses your mind to focus on different aspects at a detrimental time. It can deplete your energy stores rapidly, give no satisfying results, and make you feel tired.
Multitasking is a myth, our brain is wired to focus on a single task at hand. Forget the concept of multitasking and give your complete attention to only one task at a time.
In this way, you improve the quality of your work as well as avoid feeling overwhelmed and exhausted.

9. STOP BEING PERFECTIONIST:

If you are keeping unrealistic goals you soon feel overwhelmed and tired running after them and then laziness surfaces. Don't seek perfection it simply doesn't exist. Try to do good enough. It's fine to do good enough. Focus on progress over perfection.

10. STOP SEEKING PLEASURE IN EVERY TASK:

If you are trying to seek pleasure in every task you perform then it's a sure way to feel disappointed. There are many chores we have to do daily and it's okay if you are not enjoying each one of them.
You have to keep a balance between the work you like to do and the work you have to do. Don't let this be an excuse for your laziness.

11. THINK OF THE BENEFITS:

Make a list of the benefits you will enjoy after following your goals. What will happen if you start exercising daily or what will you get if you complete that project? It keeps you motivated and helps in overcoming laziness.

12. HAVE A PURPOSE IN LIFE:

We are here to fulfill a unique purpose. Know your priorities, what matters to you the most, and your values, and then start working towards them day in, and day out. Having a purpose prevents you from feeling stuck, bored, and idle, you have something to look up to.


Stop wasting your precious time doing less than what you are capable of, feeling lazy, and being unmotivated. You are here to live your unique purpose. 

  ...All the best.