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Category Archives: Stress Management

Categories Advice, Depression, Diabetes, Exercise, food, Info., Stress Management

Tips to Keep Diabetics Out of the Hospital

Diabetic complications often lead to the hospital.

People with diabetes know what they’ll hear whenever they see their doctor.  Another exhortation to eat right and exercise, because that’s how to keep blood sugar levels under control.

It’s proven advice, but not enough to prevent a long list of diabetic complications heart and kidney disease.

Check your feet daily.

“Keeping good watch over your feet is an important aspect of good diabetes care,”

A high blood sugar level can cause nerve damage in the feet, and you might not feel a cut, scrape or blister that could be the start of a deep skin infection.

Coddle teeth and gums.

Diabetes sufferers run an increased risk of tooth decay, inflamed gums and gum disease because the condition increases vulnerability to bacterial infections and hampers the ability to fight them.

Brushing after every meal, or at least twice a day, and flossing once a day is crucial.


Go easy on salt.

Sodium and high blood pressure go hand in hand, and if you have diabetes, high blood pressure multiplies your already elevated risk of cardiovascular and kidney diseases. Cutting back on salt isn’t just a matter of reaching for the shaker less often. Prepared foods tend to be salt-heavy.

One large fast-food taco or egg-and-sausage biscuit has close to the American Heart Association’s recommended daily sodium limit.


Ditch the butter – go for olive oil.

Switching can make a marked impact on cholesterol, especially for those who have trouble reducing overall fat intake, Ganda says.

The saturated fat in butter raises blood cholesterol and the risk of cardiovascular problems. Olive oil is a monounsaturated fat that can reduce bad cholesterol.

By the end, between 10 and 11 percent of those in the two Mediterranean groups had developed diabetes, compared with 18 percent in the low-fat group.


Kick the habit.

Smoking is a major factor in atherosclerosis. Which frequently puts people with diabetes in the hospital. When an artery becomes blocked and causes a heart attack, stroke or other vascular problem.

Smoking also raises blood pressure and cholesterol. Diabetes also puts smokers at greater risk of pneumonia – and of having a worse case.


Fend off depression.

“This is a chronic illness where patients are reminded daily they have diabetes,”.

Depression is dangerous for people with diabetes. Because it can make them feel as if they have no control over their illness.

That may make them feel so helpless they don’t stick to their medications or show up for doctor visits.

Most complications stemming from diabetes are preventable.

The key is to understand and manage the illness from day one to keep minor complications from becoming major. Diabetes is a time bomb, “It’s ticking, and unless you’re taking care of it … you’ll end up in the hospital.”

Categories Advice, Diabetes, Diet, Sleep, Stress Management

Diabetes under your control

Diabetes can be a dangerous,risky and life taking condition, but taking the first initial steps is important. When we take a step towards healthy life, the condition gets better and better.
Diabetes, a condition where our body secretes excess or insufficient insulin. While the age or the reasons why diabetes effects one can be many, so are the struggles. The changes one’s body undergoes when effected with diabetes are drastic.
Medical attention and pills are essential for controlling and taking care of your diabetes. We all also know that dependence on medication is risky and dangerous. While the main challenge in diabetes is the diet, it is possible for us to make the best use of this.
Picking and following a healthy lifestyle is very important in any aspect of our life. With diabetes, it is important we carefully monitor our food intake. We must make sure we are taking the right amount of food and nutritious food. Unhealthy food habits are way more harmful and damaging than we think.
Choosing a healthy lifestyle and following it efficiently is very important. A regular sleep cycle, regular exercising and meditation, and a healthy nutritious diet are the basics of a healthy living. The path to follow of a healthy lifestyle is initially difficult but helps in the long run.
Natural and healthy ways are capable of curing our body quicker than most medicines. The medicines provided in nature are better and more long lasting. Plan a proper diet and watch the effects of your diabetes drastically reduce more quickly. A healthy living begins with a healthy step.
social disorder
Categories Advice, Anxiety, Fitness, Health, Stress Management, Tips, Wellness

The lesser known Social Anxiety

What happens in anxiety?

Many people with anxiety experience symptoms of more than one type of anxiety condition, and may experience depression as well. It’s important to seek support early if you’re experiencing anxiety. Your symptoms may not go away on their own and if left untreated, they can start to take over your life.

Social anxiety

Socially anxious individuals cannot seem to relax and enjoy themselves while they are in public. These people think that other people are trying to evaluate them in some sort of way, being critical in what they do or say.

However, for people with social phobia performing in front of others and social situations can lead to intense anxiety. For example, the prospect of eating in front of others at a restaurant can be daunting for some people with social phobia.

Social phobia may occur in the lead up to or during in:

  • performance situations (such as have to give a speech or being watched while doing something at work)
  • situations involving social interaction (such as having a meal with friends, or making small talk).

Social phobia can also be specific; where people fear a specific situation or a few situations related to a specific fear (such as being assertive at work or with their friends).

social phobia

How common is social phobia in our country?

Research suggests that almost 11 per cent of the Indian population experiences social phobia during their lifetime, with just under 5  per cent experiencing social phobia in any 12-month period. More women than men appear to develop the disorder. The condition often starts in childhood or adolescence.

Treating social anxiety

Social phobia is treatable and seeking professional support is the first step to recovery. There are two main types of effective treatments for social phobia; psychological treatments will generally be the first line of treatment. In some severe cases, taking healthy food and changing lifestyle can also be effective.

Categories Advice, Anxiety, Depression, Info., Stress Management, Tips

Always Tired, fatigued, Anxiety filled?

Depression has become one of the most widely increased diagnosed disorders in this country over the past few years.

Things like the falling economy causing a decrease in personal finances, in addition to life’s daily stresses and worries have caused many Indians to become depressed.

We don’t talk about it as much as we talk about other diseases, but you’ll be shocked to know that 300 million people worldwide are suffering from depression. Depression and bad mental health have been ignored as a serious issue since ages. But, do you know, depression can also lead to death if it gets worst?

India

A study reported in WHO, conducted for the NCMH (National Care Of Medical Health), states that at least 6.5 per cent of the Indian population suffers from some form of the serious mental disorder, with no discernible rural-urban differences. Though there are effective measures and treatments, there is an extreme shortage of mental health workers like psychologists, psychiatrists, and doctors. As reported latest in 2014, it was as low as ”one in 100,000 people”.
The average suicide rate in India is 10.9 for every lakh people and the majority of people who commit suicide are below 44 years of age.  People who are depressed are not temporarily moody or sad. The condition is unfortunately, long-term and negatively affects the way a person feels, thinks and behaves.

If you have been feeling out-of-sorts for an extended amount of time, you might consider taking a depression test. There are several ways you can do this. If you don’t feel up to a doctor visit, go online. Visit a website that can offer you a simple questionnaire to decide whether or not you might be clinically depressed.

If you are, or know someone who is suffering from depression, seek help. There is nothing to be ashamed. You shouldn’t have to live in sadness so don’t continue to let life pass you by. You are valuable part of this world and you deserve to experience the same happiness as everyone else around you.

sleep well akhilasoukhya
Categories Advice, Info., Sleep, Stress Management, Tips, Wellness

A good night’s rest

“ Sleep is the best meditation.”

In a day, we are involved in so many activities. Working, thinking, analysing, studying and so many others. We are energetic and active in the morning but as the day goes by, our energy levels reduce.

When our mind and body are involved and occupied throughout the day, we need to give it rest and relaxation. Study shows that when we’re asleep, our body registers all the activities of the day and helps us remember it.

Overworking and stressing our body and mind, and not giving it sufficient resting time can lead to several disorders and have a major impact on our stress levels. Health, mental balance and even our mood swings are effected and cause our life to go off track.

Some benefits of a regular cycle of sleep are:

  • Reduces stress levels
  • Maintains hormonal balance
  • Improves health conditions
  • Enhances productivity
  • Increases energy levels

A sound and sufficient sleep keeps our health and daily routine on track that will help us improve and maintain our lifestyle. Some basics or tips to remember for a sound sleep :

Maintain a fixed Time: Our body gets accustomed to our habits very quickly. So it’s important we have a fixed time to sleep and wake up everyday.

Read a book : Reading a page or two during bedtime can significantly reduce your stress levels and blood pressure.

Avoid gadgets : Prolonged use of gadgets effects our sleep pattern. It tricks our body into thinking it is energised making it difficult to fall asleep.

Give your body the rest it deserves everyday and watch your efficiency and productivity grow drastically. A simple solution to most of your problems – a sound and peaceful sleep.

Categories Acupuncture, Advice, Sleep, Stress Management, Wellness

The Ancient Cure : Acupuncture

What Is Acupuncture?

Contrary to popular Western belief, acupuncture is not just a system for inserting very fine needles into specific body locations to alleviate pain. So, what is acupuncture, then?

From its inception in China more than 2,500 years ago. It has been used traditionally to prevent, diagnose and treat disease, as well as to improve general health.

The traditional explanation for acupuncture’s effectiveness is that it modifies the flow of energy (known as qi or chi) throughout the body. In fact, much research in the West has focused on this pain-relieving effect, rather than acupuncture’s traditional role of balancing energy to address a wide range of disorders, and the more subtle mechanisms that may be responsible for its overall benefits to health.

How do we do acupuncture???

Understand the anatomy and physiology of the “acupuncture points,” the definition and characterization of these points remains controversial. Even more elusive is the scientific basis of some of the key traditional. Eastern medical concepts such as the circulation of Qi the meridian system. which are difficult to reconcile with contemporary biomedical information. But continue to play an important role in the evaluation of patients and the formulation of treatment in acupuncture.

We have lot of clients who comes here specifically for sessions. We treated patients with migraine, asthma,  back pain, neck pain, gastric ailments, rheumatoid arthritis, etc.

There will b a course of treatment and it differs from person to person, condition and severity of cases. In certain conditions, we use cupping method(dry) and electro acupuncture. This we decide after seeing and studying the case and condition.

The mechanism Is same only and the aim is to increase blood circulation, to stimulate the nerve endings of  the target tissue. There will be occasional dull ache at the point that then subsides.

Time duration of acupuncture is 5 to 30 min.

Categories Advice, Diet, Info., Stress Management, Tips

11 Best Tips – To live Stress Free through out the year

In today’s world it’s all too easy to get distracted from what’s truly important. Wherever you go, and whatever you do, you see messages designed to get you to perform a specific action and distract you from the fact that you are already whole.

There are no reminders to be mindful unless we create them.

The responsibility is in your hands. Staying in the present moment can dramatically reduce stress, increase your happiness, and give you bursts of insight that might change your life.

Here are a few down-to-earth tips on how to become more mindful:

1. HAVING POOR EATING AND DIETING HABITS

Not feeling comfortable in your own skin is probably one of the worst — if not the worst — feelings a person can experience.

Poor diet - akhilasoukhya

Unfortunately, instead of making the changes to alter this predicament, people sadly accept it and think that’s just the way their lives have to be.

The sooner you realize this does not have to be your lifestyle, the happier and more comfortable you will be.

2. OVER ANALYZING SITUATIONS THAT HAVEN’T EVEN HAPPENED

It’s human nature to stress about things that have yet to happen, but when you think about it rationally, what’s the point? You can’t predict the future, and you certainly can’t change something that has not even happened yet.

Deal with the situation as it comes, and react accordingly. It’s the only way to mold the experience to your benefit.

3. WORRYING ABOUT YOUR APPEARANCE TO THE POINT OF EXHAUSTION

I get it. You want to look your best. Honestly, in the grand scheme of things, it doesn’t matter if you wear your hair curly or straight. There’s no reason to try on every single outfit in your closet before going out.

Think about it: You bought these items for a reason… put something on, smile at yourself in the mirror and be on your way. You have better things to concern yourself with, or at least you should.

4. NOT LIVING IN THE MOMENT

This goes hand-in-hand with overanalyzing situations that have yet to happen, but this includes your past mistakes and situations that have already come and gone as well.

The only thing you can gain from the past are the lessons it taught you. No good can come from replaying situations you cannot hope to fix. Make peace with them and move on… because who you were then is definitely not who you are now.

5. SURROUNDING YOURSELF WITH PEOPLE WHO DON’T MAKE YOU HAPPY

SURROUNDING YOURSELF WITH PEOPLE WHO DON'T MAKE YOU HAPPY

Why people still hang around others out of obligation is utterly beyond me. Learn to accept that, sometimes, people from your past serve little to no role in your present. In actuality, they bring stress and drama into your life because you feel as if it is your responsibility to deal with their issues.

Their problems are their own, and as you grow up, this is something that becomes more and more apparent.

6. FOCUSING ON WHAT YOU DON’T HAVE INSTEAD OF WHAT YOU DO HAVE

Do you know how many people would be over the moon with their lives if they had what you had? I’m not talking about material things either — although they do fit in this category.

Surrounding yourself with great friends who care about you and a family who loves you are two of the most amazing things to have in your life. So stop worrying if you have the latest trendy item and appreciate the intangible items all around you.

7. HOLDING ON TO GRUDGES AND ANGER

You know who suffers from holding on to anger? You do.

When people hold on to bitterness and grudges, they falsely believe that they are making the other person suffer. In reality, the object of your anger disregarded your feelings in the first place, and isn’t losing sleep over your lingering distaste.

What makes you think this person is dwelling on the situation? Even if someone has not given you the apology you rightfully deserve, just let it go.

The sooner you stop caring, the better off you will be.

8. LIVING TOO MUCH IN YOUR PAST

Your past is… your past. It happened. Learn from it and let it be. There is nothing you can do to change it, so the sooner you accept it for what it was, the quicker you will be able to make peace with it.

Stop holding people to standards that you created in your mind years ago. Take people for who they are and what they have to offer now. You will be pleasantly surprised to see how much people can change and mature over the years.

9. …ACTUALLY, JUST COMPLAINING

Can everyone just stop complaining altogether? How much more positive would your life be if you stopped looking at the world as a glass half empty?

The only thing that complaining does is bring negative energy into your life, and, honestly, who the hell wants a life full of that?

10. LIVING THROUGH OTHER PEOPLE’S LIVES

Whether it’s reality television or social media, living your life through other people’s experiences is nothing to be desired. Instead of lounging around, longing for a life of fun and travel, go out there and make this reality your own.

11. TRYING HARD TO BE SOMEONE ELSE INSTEAD OF EMBRACING YOUR ACTUAL SELF

Instead of focusing your time, effort and attention on other people’s lives, take that time and focus on your own. Concentrate on making yourself better instead of comparing yourself to someone else.

You will never be that person, no matter how hard you try. Reflect on your life and your decisions and figure out a way to be the best possible version of yourself you can be.

2019 akhilasoukhya
Categories Advice, Diet, Exercise, Health, Info., Sleep, Stress Management, summer, Tips, Wellness

HOW TO STAY HEALTHY IN THE NEW YEAR – 2019 TIPS

Let’s resolute to make 2019 the beginning of a healthy journey. Whatever your New Year resolution affect our body’s ability to fight infections and diseases.

For the body to function in a healthy manner these 4 are highly needed i.e, Diet, Sleep, Meditation and Exercise.

Most of us have a misconception about what to eat or what to eat less, diet is all about learning what to eat and when to eat.

Proper rest ensures our body and mind are repaired duly after hectic work and make us ready for energising next day. Like any mechanical engine, our bodies are meant to move – this reduces risk of heart diseases, cancer, high blood pressure, etc. Meditation is the way of controlling our own mind and consequently finding inner peace which is the main purpose of life.

The 4 Main Requirements:

1) Sleep:

Irregular or no sleep can affect stress hormones, growth, appetite, blood pressure and
cardiovascular health. Research shows that lack of sleep increase risk of obesity, heart risks and
infections. Hormones are released by the body during sleep that help repair cells and control body’s
use of energy. Lack of sleep makes us prone to more physical injuries and makes our body fatigue.

“Your Future depends on your Dreams, so got to Sleep”

  •  Stick to a particular sleep schedule with same sleep and wake time. This helps to regulate
    your body’s clock and could help you fall asleep.
  • Avoid having afternoon naps because these can affect your sleep at night.
  • Sleep on comfortable mattresses and pillows, using uncomfortable mattresses can cause
    neck pain and hinder with your sleep.

2) Exercise:

Exercising for at least half an hour a day can help your body. Exercise strengthens your heart and improves circulation, the increased blood flow raises the oxygen levels in our body and hence reduces risk of heart diseases such as high cholesterol, coronary artery disease, heart attacks, etc. Regular exercise can also lower blood pressure and triglyceride level which are harmful fats.

“Excuses Don’t burn Calories”

  • Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress.
  • Jogging or Running can help your brain Health and Memory. It is good for muscles, bones and skin.
  • Additionally it increases your energy levels.

 

3) Diet:

akhilasoukhya diet

Eating a diet rich in some vegetables and fruits as part of an overall healthy diet can protect us from many diseases. . A healthy diet rich in Vitamins, Minerals and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels. Nutritious foods improve health and promote weight loss, but the benefits don’t stop there.

“Nature is so Smart, it Put Medicine in Food”

  • A healthy diet will help you concentrate.
  • Healthy diet will reduce inflammation in the body.
  • Healthy meals will optimize energy levels.

4) Meditation:

“Meditation is the Action of Silence”

  • Reduces Stress. Stress reduction is one of the most common reasons people try meditation.
  • Controls Anxiety. Less stress translates to less anxiety.
  • Yoga therapy is known to cure asthma and not just manage it. In particular, it lessens the
    allergic reaction in your lungs.

Healthy Food Tips For a Fresh New year:

Try Variety of Food: Eating the same fruits day in and out will lead to hypervitaminosis which can
affect the body. Our bodies are incredibly complex, and no single food contains all the nutrients we
need for them to work at their best. Our diets must therefore contain a wide variety of fresh and
nutritious foods to keep us going strong.

Eat a mix of staple food: Wheat, rice, maize with legumes like lentils and beans with plenty of other
fresh vegetables.
Improve on your diary and meat content: These are vital sources of Calcium and Iron.

Say NO to Salt: Too much salt can raise blood pressure, which is a leading risk factor for heart
disease and stroke.

Avoid snacks: These contain harmful salts which can cause many health problems.
Cut down on Oils and Fats: Too much of anything is harmful and this goes to fats as well. Industrially-produced trans-fats are the most hazardous for health. A diet
high in this kind of fat has been found to raise risk of heart disease by nearly 30%.

Try steaming: Or boiling instead of frying food when cooking to reduce fat intake.
Choose white meat: These include poultry and fish which are generally lower in fats meats.

Sugar Intake: Too much sugar is not only bad for our teeth, but increases the risk of unhealthy
weight gain and obesity, which can lead to serious, chronic health problems.

Limit intake of sweets and sugary drinks: Fizzy drinks, fruit juices and juice drinks, flavoured water,
energy and sports drinks contain artificial sugars which can affect the body.

General Tips to Keep Body Healthy and Fit:

  • Exercising for 30mins a day can also help relax your muscles and give you good sleep.
  • Meditate for a period of time before sleeping, this enhances your sleep cycle.
  • Practising Yoga on daily basis can help keep the mind and body calm.
  • Yoga improves muscle strength and tone.
  • Meditating for 30 minutes can promote emotional health and generate kindness
  • Meditating strengthens the immune system
  • Exercising with friends Can Help Your Brain Health and Memory.
international tea day
Categories Beverages, food, nutrition, Preventing Illness, skin, Stress Management, Wellness

Rejoicing International Tea Day With Cup of Life

INTERNATIONAL TEA DAY was first observed in Delhi, India back in December 15th 2005 and migrated to countries like Sri Lanka, Bangladesh, Nepal, etc. International Tea Day aim to draw global attention of governments to the impact the global tea trade on workers and growers, and has been linked to requests for price supports and fair trade.

Tea drinking began in China for medical purposes. The simple mixing of tea herbs with boiling water has helped relieve many ailments. Tea helps to rejuvenates the weak body after a long day of work.

international tea day

The health benefits of tea are numerous like, Tea help to reduce blood sugar level, it helps improve gut health, helps reduce blood pressure, and it reduces the risk of strokes and cancer too.

“In India, TEA is not just a beverage, it’s an EMOTIONS.”

-Akhilasoukhya

There are quite a few Emotions (varieties) of Tea:

Black Tea:

Black Tea is the favourite among tea drinkers, it accounts for more than 90% of the tea sold in the West. Black tea is generally stronger than any other tea and contains more caffeine too.

“You can’t buy Happiness, but you can buy tea and that’s kind of same thing.”

-Akhilasoukhya
international tea day

Oolong Tea:

Oolong tea is the product made from the leaves, buds, and stems of the Camellia Sinensis plant which is the same plant that is also used to make black tea and green tea, while some people take Oolong Tea by mouth to sharpen thinking skills and improve alertness.

“Tea is the solution to all problems.”

_Akhilasoukhya

Green Tea:

Green tea, native to China and India, has been consumed and hailed for its health benefits for centuries across the world. Green tea has extensively been used for medical purposes.

   “We are par-tea people!”

-Akhilasoukhya

White Tea:

The least strong tea which is known for its rich aroma and flavor is a mild beverage with high amount of anti-oxidants and is appreciated by tea connoisseurs for its unmatched subtlety, complexity and natural sweetness.

 “Tea is liquid wisdom”

-Akhilasoukhya
international tea day

Apart from the above mentioned, tea can also be classified regionally so hence,

Butter tea or “gur-gur”, as it is known in the Ladakhi language, is a beverage popular in the Himalayan regions. It is traditionally made from tea leaves, butter, water, and salt. Himalayan nomads are known to drink almost 40 cups a day.

Another is Masala Chai which is common in the urban parts of our country, it is the usual tea with a twist of classic Indian masala and ginger to give it its unique taste.

international tea day

Assam tea, as its name suggests, is a black tea native to Assam. The tea is known for its body, briskness and strong malty flavour. Darjeeling tea is famous all over the world. It has many varieties, including black, green, oolong, and white. Typically, Darjeeling tea is thin bodied and has a distinct aromatic smell. A tea that soothes the senses, you could say.

Nilgiri tea, also known as blue mountain tea, is grown in the southern part of the Western Ghats. It is a dark, flavourful and extremely aromatic tea

On the occasion of INTERNATIONAL TEA DAY we have given you a tour of all the tea. Comment down below, let us know which is your favourite?

sleeping how to improve by akhilasoukhya
Categories Advice, Exercise, Meditation, Sleep, Stress Management, Tips, Wellness

How to Improve your Sleep

Sleeping is the main part of a healthy lifestyle so here we explaining how to improve your sleep, it also helps you to reduce your stress level if you have good sleep during the night.

During the day

The purpose of sleep is to make us effective during daylight hours. Whether you consider yourself to be a good sleeper, or you struggle to get a good night’s rest – it’s important to realize the full potential of your nightly sleep. Here are several ways of changing your daytime habits to improve your sleep at night …

  • Take physical exercise
  • Eat a balanced diet
  • Curb your caffeine intake
  • Restrict tobacco after dark
  • Avoid alcohol

During the evening

The very fact that it’s the norm to have dedicated bedrooms in our homes indicates just what a priority sleep is to us. Whereas the other rooms in our homes are where we enjoy relaxed wakefulness, the bedroom is where we should anticipate having the good quality sleep.

As such, we should do what we can to make it a sleep-friendly environment. It’s important to consider the following arrangements that are likely to support good quality sleep …

  • Turn out the light
  • Let the room breathe
  • Optimum temperature
  • Banish noise

how to improve sleep by akhilasoukhya

During the night

How often have you found yourself lying in bed thinking: “If only I could relax, I’d be able to sleep”? Well, there has to be truth in that.

The following excerpts will give you an idea of what each technique involves …

1 Progressive muscle relaxation

Turn your attention to your arms and hands. Create some tension in your hands and arms by pressing your fingers into the palms of your hands and making fists. Do that with both hands now. Feel the tension in your hands, feel the tension in your fingers and your wrists, feel the tension in your forearms.

Notice what it is like. Keep it going … and now relax. Let those hands flop. Let them do whatever they want to do; just let them relax.

It’s almost as if you couldn’t be bothered to move them. Let go of the energy and tension that was in the muscles there, breathing slowly and deeply.

2 Imagery training

Keeping your eyes gently closed, concentrate on picturing a pleasant scene. Picture yourself standing on a grassy slope. Look down at your feet – there is green grass all around you, the kind that grows well in the summer months. It looks thick and strong – it looks healthy.

Just ahead of you, you will see there is the beginning of a path, and as you look down that path, you can see it winds down through some bushes, to a beautiful sandy beach, and beyond to the sea, a deep, clear blue.

And as you stand on that grassy slope, as you look around you, you feel the breeze, warm and gentle on your cheek, and you feel the sun on your head, warming the back of your neck. It is a beautiful morning.

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