15 Benefits of Lotus Seeds (Makhana)_peacefulmindbody

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

Nutritional Value:

High in minerals:

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

Rich in Proteins:

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

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

Low Calories and High Dietary Fiber:

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

Good source of Vitamins 

The seeds are high in vitamin B, particularly thiamin.

Health Benefits of Lotus Seeds:

1. Powerhouse of Nutrients :

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

2. Help to Maintain Blood Pressure:

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

3. Help in Regulating Sleep and Treat Insomnia:

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

4. Lotus Seeds Are High in Antioxidants:

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

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

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

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

5. Help Manage Diabetes:

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

6. Good For Bones and Joints:

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

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

7. Help In Weight Management:

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

8. Anti-Aging Effect:

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

9. Improves Kidney Function:

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

10. May Help To Reduce Depression and Anxiety:

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

11. May Protect Nerve cells From Damage:

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

12. Help in Maintaining a Healthy Gut:

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

13. May Support Healthy Heart Functions:

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

14. Good for Liver Health:

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

15. Help To Improve Fertility:

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

How many lotus seeds can we eat in a day?

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

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

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

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

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

All the best!

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

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

Benefits of calcium:

Strong bones and teeth.

Helps in muscle movement.

May help to reduce the risk of high blood pressure.

Support cardiovascular and nervous systems.

Helps to maintain healthy nails, skin, and hair.

Dietary Sources of Calcium :

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

List of foods rich in calcium:

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

Yogurt.

Cheese.

Kiwi.

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

Apricots.

pineapple.

papaya.

Mulberries.

Almonds.

Dried figs.

Black currants. 

Dates contain 64mg calcium/100 gms.

A cup of raw broccoli contains 35mg of calcium.

Okra.

cabbage.

Sea food; sardines, salmon, shrimps.

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

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

Daily Requirement of Calcium:

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

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

Calcium requirement in pregnancy:

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

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

Daily Requirement of Vitamin D:

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

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

Who is at risk of calcium deficiency:

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

Who is at risk of vitamin D deficiency:

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

Causes of Calcium Deficiency:

Poor calcium intake in the diet.

Vitamin D deficiency can lead to calcium deficiency.

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

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

Symptoms of calcium deficiency:

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

numbness and tingling sensation in hands and feet 

Muscle cramps

Muscle spasms 

Joint pain

Depression 

Memory loss

Brittle nails 

Easy bone fractures 

In extreme cases, one can experience hallucinations and seizures. 

Diseases caused by low calcium levels:

Chronic calcium deficiency can cause rickets in children.

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

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

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

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

All the best!

How To Release Buildup Stress - peacefulmindbody

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

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

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

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

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

TAKE A BREAK AND NOTICE BREATHING:

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

PROGRESSIVE MUSCLE RELAXATION:

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

DE-CLUTTER YOUR LIFE:

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

SURROUND YOURSELF WITH NATURE:

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

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

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

All the best!

Seven Ways To Love Yourself - peaceful mind-body

Self-love fills your emptiness and makes you more loving towards others. As you can't pour from an empty cup.

If you get to know the benefits of self-love, you would like to treat yourself differently, from now onwards. Most of us believe that we will progress more in life if we are critical of ourselves. The truth is, we should be honest about ourselves, our weaknesses, and our mistakes but not critical. You can improve when you accept yourself fully. To accept ourselves fully we self-compassion.

Self-compassion is accepting your authentic self with kindness and deeper understanding, to accept yourself as a human being, who is imperfect. You can consider self-compassion as a building block of self-love.


Studies show that people having self-compassion are more compassionate towards others as well, they don't find it hard to accept others for who they are.


People who are abundant in self-love report fewer episodes of depressive mood, they are less stressed out, having a more positive attitude towards life.


To love yourself unconditionally may seem difficult at first but by taking little steps you can break your old pattern of unloving behavior. On your journey towards self-love, you may fall back to your old pattern of harsh critical thinking towards yourself. Be gentle and kind if it happens. The key is not to give up.


There are a few simple steps that can make you more compassionate and loving towards yourself which in turn make you more loving towards others as well. You can not share the love with others if you are empty from inside, firstly you need to fill yourself up with love and then you can be loving to others too without resentment or expectations.

LET GO OF THE PAST :

Do you feel pain whenever you think of your past mistakes, heartache, and failures? So why do you want to think about it then? Just learn the lesson and move on, you don't need to stand in this place forever. It's gone, it's history now. You are not living in your past, your life is right here in this moment. Stop torturing yourself by reminiscing over the past, stop analyzing again and again. You have done exactly what you felt right at that moment. If you had known that it would turn out to be a bad decision you would not have taken it in the first place. Forgive yourself.

STOP COMPARING YOURSELF WITH OTHERS:

You can give yourself a big favor by not comparing yourself with others. There is no comparison between you and others. You are a different individual, having different priorities, aims, challenges, and sufferings. Why would you like to compare your life with someone who had not been through all those circumstances you had faced? You are unique. Don't try to blend in with the crowd. Discover your path and stand out.

THANK YOURSELF FOR BEING YOUR BEST SELF:

Whenever our loved ones do anything good for us, we thank them as a gesture of appreciation so why don't you thank yourself for being your best self? Next time when you do something nice thank yourself. Being nice can be anything like preparing meals on time, helping someone in need, forgiving someone, or taking care of kids. You are human and that's why you need appreciation to feel motivated and loved. Don't wait for others to appreciate you, do it yourself.

STAY AWAY FROM NEGATIVE PEOPLE:

Keep yourself at a distance from people giving you bad vibes. Be aware of your feelings when interacting with someone, do you feel drained, angry agitated, or simply feeling low? Is there any pattern whenever you meet a particular person you feel this way? If yes then no need to find a reason just stay away from that person. I know it's difficult if that someone is from your family. But try to interact minimum. No need to get trapped in the drama created by them. Surround yourself with people who give you positive vibes, you deserve a circle of supportive and understanding people who make you feel uplifted.

GET SOME TIME FOR YOURSELF:

It is not selfish if you get some time for yourself, it is necessary. You can't be your best self if you are feeling empty from the inside. You can fill that emptiness by spending some time pursuing things that make you happy. You can read a book, cook your favorite meal, watch your favorite show, or hang out with your friends. We all need to take a break from our day-to-day tasks so that we can return with more energy and a positive attitude.

MAKE HEALTHY BOUNDARIES:

You need to make healthy boundaries to avoid people taking advantage of you. No one wants to be treated like a doormat. Be nice but don't allow others to use you. If you find someone offensive to you stand up for yourself, you deserve to be treated respectfully. You are allowed to express your views and perspective. People treating others badly are reflecting weakness in themselves rather than in you. Avoid taking it personally but don't let them treat you less than you deserve.

TAKE CARE OF YOUR HEALTH:

Take care of your health by eating healthy meals, our food choices have a great impact on our mood and overall fitness. I prefer a balanced diet over crash courses for dieting, make sure you have all the nutrients; carbs, proteins, fats, vitamins, and minerals. Make exercise a part of your daily routine. Walk, jog, or hit the gym, move your body the way you like. Have a good sleep routine, go to bed early, and wake up early. Having 7-9 hours of peaceful sleep is a must.

STOP BELIEVING EVERY THOUGHT YOU HAVE:

Do you ever notice when you are spending ample time in your head,  judging your every move and action, you start feeling bad about yourself? What will happen if you judge your friend all the time, his every move? It might be possible he doesn't want to spend time with you. Then why are you treating yourself in a way you don't want to treat your friend? Being aware of your mistakes is a good thing, it helps you to improve but incessant criticism can lead to disappointment. You feel that you are not good enough. You don't feel comfortable with yourself. So challenge your negative thoughts by keeping a reality check, you will find most of them are not true. Thousands of thoughts pass through our minds in a day, each one of them can't be true. Stop believing your mind made the fake world without any evidence from your real world. Treat yourself as you would like to treat a friend.

Try to include these simple acts of self-love in your life. I am saying without a doubt you will soon notice a rise in your self-esteem and confidence. Where full of love from inside you don't have to seek it outside. You become self-sufficient. There is nothing more attractive than a person who is happy with himself. Stop waiting for others to love you and start loving yourself now.

Don't forget to share this with your loved ones, someone might benefit from it.

All the best!

How To Believe You Are Lovable-peacefulmindbody

 Start giving yourself the same love that you would give to your loved ones. Love yourself fully and unconditionally.

What is unconditional self-love? You can love and accept yourself without putting any demands or conditions on yourself, to love yourself right at this moment, to love yourself for who you are.


Self-love is not dependent on the attainment of certain goals or wishes. It is already there inside you. It does not mean that you should not strive to get success or don't go after your dreams. You should work towards your goals and the first step in getting what you want from life is to start loving yourself unconditionally, only then you can face the vulnerability and fear of failure, you know that you will not abandon yourself even if you fail, you treat yourself with compassion when you are loving yourself. Self-love reduces the unnecessary stress of failure because you are accepting and loving yourself fully no matter how things unfold for you.

 It is not selfish to love yourself, take care of yourself, and make your happiness a priority. It's necessary.
                                                                             ....Mandy Hale

All living beings deserve love, it is vital for survival. You can not function well if you are lacking love in your life. No one can fill you with unconditional love more than yourself. Nothing outside you can make you feel lovable if you are insufficient in loving yourself.
Yes, we do appreciate someone's affection and love towards us but to receive love from others you have to feel that you are worthy of love by loving yourself. If you don't consider yourself lovable how do you expect others to consider you worthy of love? Always remember, people will treat you the way you treat yourself.

 The quality of love you receive mirrors the value you place on yourself.
                                                                              ...Barbara

The excessive desire to be loved by others comes when you are not giving yourself well-deserved self-love, you are not self-sufficient in taking care of your needs, and you think you are not lovable or not good enough. You seek love from others, trying to get their approval to convince yourself that you deserve love. Your worth depends on people's validation and if they fail to give you the love you desperately want you become judgemental, believing you are not lovable.


The truth is you are worthy of love, care, and respect because you exist therefore you matter. We all need love and care to live a healthy balanced life. Why search for love from others when you are capable of loving yourself and taking care of your needs?


Nobody owes you anything, it's your job to fill yourself up with an ample amount of love so you don't have to mold your true self to get love from someone else. What you get, when you are trying to fit in someone else idea of who you should be, is not love, love is unconditional. If you find yourself trying to hide your authentic self, making efforts to be someone you are not, if you are striving hard to win someone's approval then you are abandoning yourself, this is due to the absence of self-love.


Now you understand that self-love is vital for living and growth, then why it is difficult to love oneself unconditionally? The main cause behind unloving behavior towards self is your false negative beliefs, you might develop those beliefs when you were a child. We all have the baggage of unpleasant memories from the past, none of us grew up unwounded, if our primary caregivers treated us in a non-loving way, kept high expectations from us, judged us if we failed to fulfill their expectations, or just projected their failure onto us, blamed us when we were not to be blamed, withheld love and care as a punishment then as a child we started believing that we are unlovable because they made us feel that way.


We believe that if we make mistakes, don't achieve our goals, having flaws then we are not deserving of love. It's impossible to get things done in the right way always, all our goals can't be achieved, and making errors is unavoidable. It's human to be imperfect.
Start giving yourself the love and compassion that was missing in your life as a child. I am not saying your caregivers didn't love you, mostly they failed to express their love, to make you feel loved, they failed to recognize your need at that time, or they were having a hard time loving themselves unconditionally so how could they love you unconditionally, maybe they were brought up in an unloving way.

I have seen patients in my clinic who were brought up in an unloving way, their parents were judgemental and highly critical. One thing common in these patients is a lack of self-love and self-worth. The first step towards unconditional self-love is to forgive your caregivers, clear your heart from resentment and anger, and let go of your false negative beliefs which you developed as a child. Own yourself fully, even your mistakes and weaknesses with compassion, and accept that you are lovable. We all are work in progress, self-love makes it easy to acknowledge your weaknesses and work on them.

Challenge your negative false beliefs. Ask yourself why you think you are unlovable. Just because you make mistakes, have weaknesses, or lack some qualities, whatever the reason just go deep and your wounds will be healed. Stop beating yourself up for not feeling loved as a child, and forgive your close relations for not taking care of your needs when you were dependent on them, they are imperfect too. We as a living being can feel and we all deserve to feel loved.


Let me give you an example if a mom disowns her child, withholding love and care just because a child is flawed, and imperfect then how do you see that mom? You may label her as mean or cruel. After all, she should own her child. What if a mother demands other people to love her child and only then she will love the child? Sounds strange! Right. Why would people love the child if the child's mother doesn't consider her child worthy of her love? In the same way, why would people love you if you are not loving yourself first?


To be of service to others you have to serve yourself first. Like tree can't give fruits if you don't water it regularly, put fertilizers, and make adequate sunlight available. The same goes with humans, to love others you need to love yourself, and to help others you need to help yourself. Even machines need care and maintenance, they can't function for long without proper care.


Self-love doesn't make you sit all day, ignoring your responsibilities and taking care of yourself only, it makes you selfless, it's a balance between giving love to yourself and sharing it with others. Only those who are filled with love can share love with others. Loving action towards others can be done by people abundant in self-love, it makes you feel good, and you are affectionate towards others because you know you are capable of loving others.


Don't confuse self-love with narcissism. Self-love makes you self-sufficient, you do not need to get love from others, you are capable of filling your love reserves. You don't mask your true self to get love, you don't put the responsibility on others to take care of your needs, and you know people don't owe you anything. Narcissism may look like self-love but it is the absence of self-love, narcissists can't take care of their needs, they are not self-sufficient, they demand love from others, they dislike their true selves so they keep hiding it, they are people pleasers, they try to get people's approval even at the cost of sabotaging their true self, they live on love from others. They don't have unconditional self-love so they can't give love to others. They are their own worst critic so they are having difficulty accepting others as flawed human beings.


Self-love opens your heart and makes you more susceptible to give and receive love. It is good for your well-being. It makes you comfortable in your skin, helps you to achieve more, takes more risks, and lets you live your life to the fullest.

All the best!

Boost Your Mood by 16 Simple Ways-peacefulmindbody

We all have days when we feel low or gloomy. But it doesn't mean that you have to stay in this state throughout the day. Being sad is just the emotional state and you don't need to allow it to dominate your life. You have heard many times that happiness is a choice, you have the power to focus on things that you don't like about your life or to focus on the good stuff in your life, believe it or not, we all have something good in our lives, it's never all black or all white.


The human mind is hard-wired to focus on negative aspects of life to fix it, it can easily forget the blessings in life but this can do more harm than good. Many things are beyond human control. You can break this habit by deliberately doing activities you enjoy and choosing to focus on positive aspects of life. This will not lessen the challenges of life but it will surely make you feel more empowered, you can deal with your issues with a positive mindset. Following are certain habits that can boost your mood.


1- Stand straight and tall, let your shoulders drop down and backward and your back maintain the natural S-shaped curve. When we are feeling sad we slouch a little bit, our heads hang down and our shoulders move forward. Our minds and body are linked so when you stand tall your mind gets a signal that you are happy and confident and soon you will feel a sudden boost in mood.


2- keep a pet, studies show that people who pet an animal are more open and compassionate towards others. Furry animals like cats and dogs can decrease depressive symptoms and uplift your mood.


3-Inhale a calming scent like that of lavender oil or whatever makes you feel calm and relaxed. You can take a warm bath with a few drops of lavender oil.


4- Exercise or go for a long walk in a park or along the beach, and stay connected with nature. It has a powerful effect on your mood and enables you to relax.


5- Have your favorite meal, I am not saying to start binge eating but eating your favorite food can instantly make you feel good. Be careful not to overdo it as it can make you feel addicted to that particular food, having it once in a while is fine to cheer you up.


6- Talk to an old friend, reminiscing good old memories makes you feel you have enjoyed your life. It's always good to reconnect with your old buddies.


7- Help someone in need, by helping others we bring peace to ourselves. Do some act of kindness it can be anything, buying a meal for a hungry person, giving some of your excess stuff to charity, helping an old person to cross the road, or giving your seat to an elderly person on a bus.


8- Count your blessings. Make a list of all the things you are grateful for. Show gratitude by sending a thank you letter or e-mail to someone who has helped you. Being grateful surely makes you feel happy and peaceful.


9- Pursue your passion. Start doing things that you enjoy as a hobby like painting, singing, gardening, etc. Stay in touch with your creative side. Don't wait for the ideal time, set aside some hours from your schedule for yourself, and for your well-being.


10- Smile or laugh often, watch a funny video, read some hilarious jokes, or go for a comedy movie, allow yourself to laugh and enjoy like a child.


11- Buy flowers. Keep flowers at your workplace or home. They make you feel refreshed and happy.


12- Do something new. You can change your hairstyle, dress up differently, change the setting of your room, or plant a new tress. People get bored of the same routine, any good change can uplift your mood.


13- Seasonal changes in the amount of daylight affect your brain, lowering serotonin ( happy hormone), make sure you are having enough exposure to daylight.


14- Eat more fish, evidence says that omega-3 fatty acids ( found in fatty fish such as tuna, sardines, salmon, and herring) may help ease depressive symptoms. Add vitamin C-rich fruits like oranges, strawberries, and grapefruit to your diet, they help to produce endorphins which makes you feel good.


15- Drink green tea. Polyphenols which give green tea its bitter taste are powerful anti-oxidants. Recent research has shown that polyphenols may help maintain positive mood states.


16- Keep yourself well hydrated. Not drinking enough water can make you cranky, just a small change in the state of hydration is enough to affect mood and, ability to concentrate.


These simple habits can add peace and happiness to your life, boost your mood, and beat depressive symptoms.


Research has shown that the best way to be happy is to make each day happy.
                                                                    ...Deepak Chopra

All the best!

Type-2 Diabetes. What You Need To Know_ Peacefulmindbody

 

To have better control of your blood glucose  (blood sugar) you need to know about diabetes mellitus. Diabetes mellitus is a disorder of the endocrine ( hormone) system, that occurs when blood glucose levels stay consistently above normal in the body. In this condition body is unable to properly store or use glucose.


You get glucose in blood from the food you eat and it is also made in your muscles and liver. Insulin is a hormone made by the pancreas that helps glucose to enter cells of the body. If the pancreas is not making enough insulin or insulin is not functioning properly then glucose starts building up in the blood, unable to enter the cells, raising blood glucose levels and resulting in pre-diabetes or diabetes.


When glucose builds up in the blood instead of going into cells, it can cause two problems.
-Your cells may get starved for energy
-Over time, high blood glucose levels may affect your eyes, kidneys, heart, and nerves. It can even lead to lower limb amputation.
But keeping blood glucose on target can help prevent or delay problems


According to the National Diabetes Statistics Report 2014
Diagnosed and undiagnosed diabetes in the United States

TOTAL: 29.1 million people or 9.3% of the population have diabetes. That's about 1 out of every 11 people have diabetes.

DIAGNOSED: 21.0 million people

UN DIAGNOSED: 8.1 million people with diabetes are undiagnosed. 1 out of 4 do not know they have diabetes.


TYPES OF DIABETES:

They are of three types

*Type 1 Diabetes
  
*Type 2 Diabetes

*Gestational Diabetes


TYPE 1 DIABETES:


It is also called Juvenile diabetes or insulin-dependent diabetes. It occurs mostly in children and young adults. In this type of diabetes body's immune system attacks and destroys the pancreas (insulin-producing cells), resulting in decreased or no production of insulin. About 5-10% of people with diabetes have type 1 diabetes.


TYPE 2 DIABETES :


It is also called adult-onset diabetes or non-insulin-dependent diabetes. In this type of diabetes, there is insulin resistance, a condition in which cells fail to respond to insulin properly. As the disease progresses a lack of insulin may also develop. It is the most common type of diabetes.


GESTATIONAL DIABETES:


It occurs when pregnant women without a previous history of diabetes develop a high blood glucose level. It usually subsides at the end of pregnancy, but such women are at higher risk of developing diabetes later in life.


Who are at risk of developing type 2 diabetes?  
Since it is the most common type, one should know about the risk factors. There is a combination of factors that can lead to insulin resistance, the leading factors are genetic susceptibility, being overweight, and physical inactivity. Other risk factors are high-risk race/ethnicity, women who delivered baby >9 Ibs or were diagnosed with gestational diabetes, hypertension(blood pressure greater than or equal to 140/90 mmHg or patient is on therapy), high blood cholesterol levels (triglycerides greater than or equal to 250 mg/dL or HDL less than 35), pre-diabetes.


What is Pre-diabetes?
It is a condition in which blood glucose levels are higher than normal but not high enough for a diagnosis of diabetes. People with pre-diabetes are at risk for developing type 2 diabetes, but moderate physical activity and weight loss can help them delay or prevent type 2 diabetes.


SIGNS & SYMPTOMS OF TYPE 2 DIABETES:


Increased thirst (polydipsia)
Increased hunger (polyphagia)
Increased urination (polyuria)
Dry mouth
Unexplained weight loss
Feeling tired and weak
Blurring of vision
Recurrent infections
Delayed healing of wounds
Numbness of hands and feet
Itching of the skin
Male sexual dysfunction


CRITERIA FOR DIABETES DIAGNOSIS:
According to the American Diabetes Association following four options are the criteria for diagnosis of diabetes.

A1C:   greater than or equal to 6.5%

Fasting Blood Glucose:  greater than or equal to 126 mg/dL ( 7.0 mmol/L)
Two readings of fasting blood glucose greater than or equal to 126 mg/dL are considered diagnostic for diabetes

2-hr blood glucose greater than or equal to 200 mg/dL ( 11.1 mmol/L) during OGTT
OGTT (oral glucose tolerance test) is performed as described by WHO, using a glucose load containing 75g of anhydrous glucose dissolved in water

Random Blood Glucose: greater than or equal to 200 mg/dL (11.1 mmol/L)


Categories of Pre-diabetes:

 A person having fasting blood glucose between 100- 125 mg/dL
                                                  OR
A person having 2-hr blood glucose in 75g OGTT, 140-199 mg/dL
                                                  OR
                                       A1C  5.7%-6.4%


Who should be tested?
Type 2 diabetes testing should be done in all adults who are overweight or obese (BMI greater than or equal to 25 or greater than or equal to 23 in Asian Americans) or who have one or more than one diabetes risk factor.


TARGET RANGE OF BLOOD GLUCOSE FOR DIABETICS:


American Diabetes Association suggests the following targets for most nonpregnant adults with diabetes
A1C  7%
Blood glucose before meal should be between 80-130 mg/dL
Blood glucose 1-2 hrs after beginning of meal should be less than 180 mg/dL

What is hypoglycemia? Hypoglycemia is a condition characterized by abnormally low blood glucose levels, usually below 70 mg/dL. Common signs and symptoms of hypoglycemia include nervousness, anxiety, chills, sweating, confusion, dizziness, nausea, sleepiness, fast heartbeat, weakness, headache, fits, and unconsciousness. If you are having any of the above-mentioned signs and symptoms, get your blood glucose checked immediately. If hypoglycemia is present take 15-20 gms of glucose or simple carbohydrates ( 1 tablespoon of sugar, honey corn syrup, or half cup of juice), recheck your blood glucose after 15 minutes. If hypoglycemia continues, take another 15-20 gms of glucose. If left untreated hypoglycemia can lead to fits and unconsciousness (coma)


MANAGEMENT OF DIABETES :


It can be managed through diet, exercise, and medicines according to the American Diabetes Association


EATING HEALTHY:


Many people think that having diabetes means you can't eat your favorite foods. You can still eat the food you like, it's the amount that counts. Ask for a referral to a dietitian, so together you can design a meal plan that can help you reach your goals. These steps can help you manage your diabetes.

Count Carbohydrates: carbohydrates  (bread, rice, crackers, juice, milk, yogurt, potatoes, corn, peas, sweets)  raise your blood glucose levels the most. Keep the amount of carbohydrates in your meal about the same from day to day to help you reach your blood glucose targets.

Choose food low in saturated fats: food high in saturated fats includes meat, butter, whole milk, cream, cheese, many baked goods, palm, and coconut oil.

Lower portion sizes: cutting back on food portions at meals and snacks can help with weight loss.

Eat more fiber: eat more high-fiber food such as fruits, vegetables, dried beans, oatmeal, whole grain bread and cereals.


PHYSICAL ACTIVITY:


Being active throughout the day
Examples: Gardening, taking the stairs instead of elevators. Work up to about 30 minutes each day.

Aerobic exercise
Examples: Brisk walking, dancing, rowing, swimming, or riding a bicycle. Get up and move every 90 minutes if you sit for long periods.

Strength training:
example: Lifting light weights a few times a week.


MEDICINES:


Some people can manage their diabetes with diet and exercise while others may need to take pills or insulin. The commonly prescribed drug for diabetes type 2      is metformin, generally, it is the first medicine prescribed for type 2 diabetes, others are sulphonylureas, meglitinides, thiazolidinediones, DPP-4 inhibitors, GLP-1 receptor agonists, SGLT2 inhibitors, insulin therapy. 


The purpose of this article is to provide awareness and to improve the lives of people affected by this disease. Knowing your condition can help you manage it more effectively and prevent or delay serious complications.


All the best!

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!