• Call:+91-9945890484

Category Archives: Tips

agoraphobia by akhilasoukhya
Categories Advice, Anxiety, Info., Motivation, Preventing Illness, Tips, Wellness

Agoraphobia Panic Attack

What is Agoraphobia?

Agoraphobia, one among the very few unknown phobias of the world, is a fear of traveling. Traveling or being in crowded places leads to suffocation or panic attacks. This fear can range from not being able to travel a few hours away from the home, all the way down to not being able to leave your home all together.  An agoraphobia panic attack is basically an attack that occurs when an agoraphobic attempts to go beyond their “safe” boundaries.

Dealing with Agoraphobia:

The best thing an agoraphobic can do to control their agoraphobia panic attacks, is to begin taking the initial steps. Setting goals to overcome their attacks is the only way an agoraphobic can overcome their fears.

The cause:

The reasons or causes for Agoraphobia are quite unknown, as it seems impossible to be inheritant. It is suspected that many agoraphobics already have fear for being afraid of travel, with many of them being the type who experienced motion sickness even before they ever experience panic attacks.

The truth behind it:

An Agoraphobia panic attack is particularly frustrating to the sufferer themselves.  Mainly because the attack is even less rational then a standard panic attack.

Why they experience a fear of traveling beyond a certain distance, or going to a certain place is unknown. But anyone of the numerous anxiety / panic disorders can take root and cause agoraphobia.

Social anxiety leads to a fear of public places, especially grocery stores, concerts and other places that have a large gathering of people.

On the other hand general panic disorder can cause the panic sufferer to become embarrassed of their own disorder. which leads to a fear of traveling outside and having a panic attack.

There are a very few people aware of this phobia. That makes it all the more difficult and embarrassing for the sufferer. Little or no knowledge of how to deal with Agoraphobics is one among the major reasons for their isolation.

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.

Categories Advice, Anxiety, Diet, meal palnning, Preventing Illness, Tips

A Healthy Diet to Beat Anxiety

Everyone experiences anxiety. In fact, being unable to do so can be a sign of a serious psychological problem. In our hazardous world, anxiety is a strategy the body uses to help the mind recognize danger and keep well out of its way.

As with most mental illnesses, it’s not the presence of anxiety alone that creates problems. It is more about how severe it is and how much it gets in one’s way of life or quality of living. Most people feel anxious at some time in their lives.

However, only about five per cent of people experience severe anxiety and rarely seek

professional help. Anxiety is a mixture of physical and mental symptoms. They are part of what psychologists call the “fight or flight” response.

When the body is under threat it automatically prepares either to defend itself or run.

Anxiety is a normal reaction to stress. It helps one deal with a tense situation in the office, study harder for an exam, or remain focused on an important speech. In general, it helps one cope with the tasks and demands of everyday life. But when anxiety becomes an excessive, irrational dread of everyday situations, it can become a disabling disorder.

Fortunately, effective treatments for anxiety disorders are available, and research is yielding new and improved therapies that can help most people with anxiety disorders lead productive and fulfilling lives.

anxiety

However, studies have shown that having a healthy diet may reduce signs and symptoms of anxiety. Although food can’t cure an anxiety disorder, consider some diet changes and that would benefit a severely anxious person:

•Avoid or limit caffeine intake as much as possible.

Caffeine is present in many soft drinks, not just in tea and coffee and it can set up its own vicious cycle. It can speed up heart rate and disrupt sleep — which later on become prevailing signs of anxiety. Trying to overcome tiredness by drinking more caffeine only makes the long-term problem worse.

•Avoid too much alcohol.

Similarly, alcohol can worsen the symptoms of anxiety, and disrupt sleep. Many people reach for a drink to calm their nerves, but the consequences of overindulgence can outweigh the benefits of initial relaxation. For some, a hangover, insomnia, and dehydration make one feel worse than before one had a drink. In excessive amounts, alcohol can actually act as a depressant, making the drinker feel sluggish or more anxious.

Alcohol, like a simple sugar, is rapidly absorbed by the body. Like other sugars, alcohol increases hypoglycemia symptoms. It also causes mood swings.

•Eat complex carbohydrates,

also known as carbs. During anxious times, turn to comforting carbs. These foods act as a mild tranquilizer by increasing the amount of serotonin, a calming neurotransmitter in the brain. Complex carbs such as potatoes, wholewheat bread, and pasta take longer to

digest than sugary simple carbs like white bread.

That way, one can stay fuller longer and blood sugar is likely to stay steady, eliminating stress and anxiety.

•Be sure to drink eight or more glasses of water a day.

Dehydration can lead to fatigue, headaches and stress. One should be well-hydrated and drinking lots of water a day can decrease symptoms of anxiety.

•Take multivitamins and mineral supplements.

B vitamins, whose role is to unlock the energy in food, are crucial. Vitamin B-6 helps manufacture serotonin in the brain. Choose a daily supplement that supplies 100 per cent of the daily recommendation of all vitamins and minerals.

Although tension and daily stresses are unavoidable, one can relieve tension and manage stress and anxiety better by watching out for what one eats and what one does not eat. Remember that a healthy body and a healthy mind are often one and the same thing.

akhilasoukhya self love
Categories Advice, Info., Meditation, Motivation, Tips, Wellness

Self-love : beginning of a new journey

All of us have dreams and goals planned in life and everyday is a step we take towards making them work. Having goals in life gives us a purpose to strive each day.

A healthy body and a sound mind are two great assets in our journey. They help us to undertake new activities and succeed. Success isn’t an overnight result, most of us fail several times in our journey. What matters is how we react after a failure. It’s very easy to quit and sit back, but we need to fight back even more strongly.

Motivation gives us the push we need in life, to achieve our goals. Self-motivation is one of the best examples of self-love. We need to take care of our mental and physical health and indulge in activities that boost our confidence.

Some simple ways to motivate yourself :

  • Think positive

  • Write down your goals

  • Plan and make steps to achieve them

  • Have an inspiration

  • Talk to optimistic people

  • Make positive notes or reminders

love your self first!!!

I’d like to share some of the most inspiring, thought provoking and uplifting thoughts from the past years on getting to know yourself, raising your self-esteem and finding a self-love.

  1. “You yourself, as much as anybody in the entire universe, deserve your love and affection”
     – Buddha
  2. “Until you value yourself, you won’t value your time. Until you value your time, you will not do anything with it. ”
    – M. Scott Peck
  3. “A man cannot be comfortable without his own approval.”
    – Mark Twain
  4. “Never be bullied into silence. Never allow yourself to be made a victim. Accept no one’s definition of your life, but define yourself.”
    – Harvey Fierstein
  5. “Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.”
    – Lucille Ball
  6. “Remember always that you not only have the right to be an individual, you have an obligation to be one.”
    – Eleanor Roosevelt
  7. “If only you could sense how important you are to the lives of those you meet; how important you can be to people you may never even dream of. There is something of yourself that you leave at every meeting with another person.”
    – Fred Rogers
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 Advice, festival special, food, Tips

Breaking the Traditions of Sankranti

As an Indian, our calendar is filled with numerous festivals and holidays, but this festival marks the first festivity of the new year. The joy and excitement of the new year is carried forward till Makar Sankranti that falls two weeks into the new year.

read also Farmer, The Harvester of Tomorrow

A time for kite flying, bonfires and prayers, but most importantly, a time for Feasts. With delicious delicacies all around, it is tough to hold oneself back. But what if you could enjoy these delicacies in a healthy way that benefits your body and your taste pallette? It would be a dream come true!

A few famous and traditional dishes are :

  • Til laddoo

  • Puran Poli/obbattu

  • Til chikki

  • Gud Paratha

  • Sakkari Pongal and more.

And some of the most common ingredients include Jaggery, Til, Ghee and Oil. Excessive intake of these can lead to :

  • Weight gain

  • Rise in blood sugar level

  • Rise in cholesterol

  • Acidity

To avoid the after effects of a happy Sankranti, you need to take some cautious steps.

  • Replacing : Replacing a few ingredients with healthy ones or reducing the intake can help us maintain our health. Reduce the intake of jaggery and replace ghee/oil with olive oil/bran oil.

 

  • Being active and involved : Being involved in the activities at home, helping in cleaning and decoration keeps us active and burns down the calories of heavy meals.

HOW TO STAY HEALTHY IN THE NEW YEAR – 2019 TIPS

  • Tone down the laughter time : Although laughter is beneficial for us, it is important we provide our body with sufficient sleep and rest. Insufficient sleep can increase our stress levels.

Being health conscious has never harmed anybody. In Fact we can set new trends and traditions by choosing a healthy lifestyle despite the several occasions that lead to heavy food. To be healthy is not an overnight result, but a choice you have to make everyday.

‘ The best gift you can give yourself and your loved ones is a healthy and a long life.’

pcod cure by akhilasoukhya
Categories PCOD & PCOS, Tips

Everything you need to know and do about PCOD/PCOS

PCOD might seem like a little issue today but it can have an impact on our entire life. Most people think PCOD is only related to irregular menstrual cycles, but there is so much more to it. Completely relying on only one symptom can delay the process of controlling your PCOD.

There are many signs and symptoms of PCOD and you need to look into your lives to see if you are experiencing any of these.

  • Increasing weight

  • Irregular menstrual cycle

  • Acne

  • Sleeplessness

  • Increasing Hair fall

  • Infertility

akhilasoukhya- pcod awareness

Unlike most disease that need surgical attention or medication, PCOD/PCOS is controllable by simple and mere changes in Lifestyle. The most common causes of PCOD are unhealthy eating habits, lack of exercise and increased levels of stress.

HOW TO STAY HEALTHY IN THE NEW YEAR – 2019 TIPS

  • Healthy eating – You can take the first step to controlling your PCOD by changing your food habits. A balanced and nutritious diet can alter our health and wellness majorly. Dieting is mostly mistaken for starvation and fasting but it means to simply know the right intake of food in the right quantity.

  • Beginner’s exercise – To begin exercising is a hurdle for most of us. It is not only meant to lose weight or to workout excessively in a gym. Just taking a walk after a meal can help keep us fit and boost our energy.

  • Beauty Sleep – All of us have experienced a sleepless night but irregular sleep patterns for a prolonged period are not normal. Peaceful and sound sleep plays a very essential role in our lives as it has a direct impact on our mental balance, mood swings and stress levels.

Healthy Tip – A moment of peace in a noisy city can work like magic on our mental balance. Meditation not only creates mental and spiritual peace but also improves our health and immunity.

‘ A drop by drop makes a mighty ocean. ‘

A simple change, a healthy choice or a nutritious meal can bring drastic improvement in our overall wellness. It all depends on taking the first step and remaining focused.

If you are experiencing any of these symptoms, then don’t ignore it.

WhatsApp us now to discuss and manage your lifestyle with PCOD.

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.
Hi, How Can We Help You?
Register Directly