15 Health Benefits of Green Tea-peacefulmindbody

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

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

15 Health Benefits of Green Tea :

1. May Help To Protect Against Cognitive Decline:

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

2. Helps Support Bone Health:

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

3. Reduces Cholesterol levels:

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

4. May Lower Blood Pressure:

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

5. Green Tea Helps In Weight Loss:

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

6. Boosts Immunity:

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

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

7. Low-caffeine Green Tea Improves Sleep Quality:

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

8. Good For Your Liver Health:

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

9. Reduces Blood Sugar Levels: 

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

10. May Prevent Heart Disease:

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

11. May Prevent Stroke:

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

12. May lower the Risk of Some Cancers:

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

13. May Help in Digestion:

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

14. Keeps Skin Healthy:

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

15. Anti-Aging Drink:

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

Potential Risk of Green Tea :

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

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

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

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

All the best!

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

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

Foods That Help To Sleep Better:

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

Tart cherries.

Pineapple. 

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

Dairy products. Melatonin, found in dairy makes you sleepy

Kiwi. 

Dragon fruit.

Guava. 

Gooseberries.

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

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

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

Different Types Of Teas for Better Sleep: 

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

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

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

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

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

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

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

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

 

What To Avoid For Better Sleep:

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

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

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

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

Effects Of Sleep Deprivation:

Poor sleep Affects Health.

Sleep Loss Is Associated with Obesity.

Sleep Loss Is Associated with Diabetes and Impaired Glucose Tolerance.

Sleep Deprivation is associated with heart attacks and perhaps stroke.

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

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

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

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

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

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

The recommended amount of sleep for different age groups:

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

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

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

Adults - 7 or more hours a night

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

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

All the best!

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

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

FUNCTIONS OF THE LIVER IN HUMAN BODY:

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

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

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

Regulates Blood Clotting.

The liver also removes bacteria from the bloodstream. 

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

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

FOODS THAT CAN BOOST LIVER HEALTH:

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

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

Cruciferous vegetables.

Avocados.

Berries.

Grapefruit.

Grapes.

Beans, lentils, chickpeas.

Walnuts.

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

turmeric and curcumin.

sunflower seeds and other sources of vitamin E.

garlic.

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

Oatmeal. 

Olive oil.

FOODS TO AVOID IN FATTY LIVER DISEASE:

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

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

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

Full-fat cheese

Yogurt, except low-fat.

Red meat.

Fried food.

SIGNS/SYMPTOMS OF LIVER DAMAGE:

Fatigue.

Jaundice, yellowing of eyes and skin.

Nausea.

Appetite loss.

Easy bruising or bleeding.

Itchy skin.

Tenderness/pain in the liver area.

Dark urine.

Swelling in ankles, feet, or lower legs.

Extreme Weight Loss.

Spider-like blood vessels just beneath the skin surface.

The general feeling of being unwell.

Pale stool.

Most Common Types Of Liver Diseases:

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

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

Hepatitis A

Hepatitis B

Hepatitis C

HOW TO KEEP YOUR LIVER HEALTHY:

Follow a Healthy Diet For Liver:

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

Take Your Medication Right:

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

Keep a Healthy Body Weight:

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

Get Vaccinated:

You can get vaccinated for Hepatitis A and Hepatitis B.

Take Precaution With Herbs and Supplements:

Be careful taking herbal remedies and supplements. 

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

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

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

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

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

All the best!

15 Benefits of Lotus Seeds (Makhana)_peacefulmindbody

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

Nutritional Value:

High in minerals:

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

Rich in Proteins:

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

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

Low Calories and High Dietary Fiber:

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

Good source of Vitamins 

The seeds are high in vitamin B, particularly thiamin.

Health Benefits of Lotus Seeds:

1. Powerhouse of Nutrients :

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

2. Help to Maintain Blood Pressure:

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

3. Help in Regulating Sleep and Treat Insomnia:

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

4. Lotus Seeds Are High in Antioxidants:

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

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

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

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

5. Help Manage Diabetes:

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

6. Good For Bones and Joints:

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

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

7. Help In Weight Management:

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

8. Anti-Aging Effect:

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

9. Improves Kidney Function:

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

10. May Help To Reduce Depression and Anxiety:

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

11. May Protect Nerve cells From Damage:

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

12. Help in Maintaining a Healthy Gut:

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

13. May Support Healthy Heart Functions:

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

14. Good for Liver Health:

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

15. Help To Improve Fertility:

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

How many lotus seeds can we eat in a day?

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

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

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

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

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

All the best!

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

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

Benefits of calcium:

Strong bones and teeth.

Helps in muscle movement.

May help to reduce the risk of high blood pressure.

Support cardiovascular and nervous systems.

Helps to maintain healthy nails, skin, and hair.

Dietary Sources of Calcium :

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

List of foods rich in calcium:

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

Yogurt.

Cheese.

Kiwi.

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

Apricots.

pineapple.

papaya.

Mulberries.

Almonds.

Dried figs.

Black currants. 

Dates contain 64mg calcium/100 gms.

A cup of raw broccoli contains 35mg of calcium.

Okra.

cabbage.

Sea food; sardines, salmon, shrimps.

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

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

Daily Requirement of Calcium:

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

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

Calcium requirement in pregnancy:

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

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

Daily Requirement of Vitamin D:

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

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

Who is at risk of calcium deficiency:

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

Who is at risk of vitamin D deficiency:

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

Causes of Calcium Deficiency:

Poor calcium intake in the diet.

Vitamin D deficiency can lead to calcium deficiency.

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

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

Symptoms of calcium deficiency:

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

numbness and tingling sensation in hands and feet 

Muscle cramps

Muscle spasms 

Joint pain

Depression 

Memory loss

Brittle nails 

Easy bone fractures 

In extreme cases, one can experience hallucinations and seizures. 

Diseases caused by low calcium levels:

Chronic calcium deficiency can cause rickets in children.

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

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

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

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

All the best!

How To Release Buildup Stress - peacefulmindbody

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

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

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

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

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

TAKE A BREAK AND NOTICE BREATHING:

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

PROGRESSIVE MUSCLE RELAXATION:

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

DE-CLUTTER YOUR LIFE:

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

SURROUND YOURSELF WITH NATURE:

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

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

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

All the best!

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!