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Category Archives: Wellness

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.

weight loss vs fat loss
Categories Advice, Exercise, Fitness, Health, Info., Wellness

Fat loss vs Weight loss

Health is the greatest gift and contentment is the greatest Wealth. Being obese comes with its own set of problems. It brings so many related health issues and has a major impact on lowering our confidence.

Trying to be slim and healthy can be a long and tough journey which requires a lot of effort, but shouldn’t we make sure we’re putting this effort in the right direction?

weight loss vs fat loss

There is a vast difference between fat loss and weight loss but not many of us know this. A few simple differences and it’s effects on our body are :

  • Body : Weight loss is a reduction in weight which includes fat, weight and water whereas fat loss focuses on losing only the fat content in the body.

  • Health : Weight loss can make our body weak as a we lose larger part of the important components whereas fat loss helps us burn the fat which results in increased stamina and energy.

  • Food : Reduction in diet and exercising can help us lose weight but fat loss requires a proper, balanced diet with regular exercising.

When we merely try to lose weight, we tend to reduce our food intake. This can harm our body, lead to weakness and sickness as our immunity system loses strength.

Fat loss mainly focuses on losing the unnecessary and excess fat from your body resulting in strengthening the muscles with regular exercising.

We must make sure we are benefiting from the efforts and hard work we put in towards making our body and health better by knowing and doing the exercises and diet in the right way.

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 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.

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.
Categories Info., Wellness

Farmer, The Harvester of Tomorrow

Farmer’s Day or Kisan Diwas is being celebrated on 23rd December to commemorate the true bread givers of our country and to honour their hard work.

Farmer’s work on their fields all day to provide us with staple grains but still their hard work is going to vain as the society doesn’t  provide the support the farmer’s require like basic education, training in modern farming methods, loans, etc. which results in the loss of many farmers. Many farmers commit suicide due to debts and bad irrigation services, in addition the market has gone down due to imports from foreign countries.

farmers day, kishan day

Importance of the Grains Grown:

FOOD CROPS:

Food crops are those crops which is consumed by our body and these include Rice, Wheat, Maize, Millet, Pulses.

Rice and Pulses give energy and are gluten free with high nutritional value whole Wheat, Maize and Millets are rich in fibres and minerals like iron, magnesium to keep our body in optimal state.

CASH CROPS:

These crops help improve the economic value of our country by exports and these crops include Sugarcane, Tobacco, Cotton, Jute.

The growth of Cash Crops enables the farmers to gain more revenue, this also helps the growth of revenue.

PLANTATION CROPS:

The beverage crop which include Coffee, Tea, Coconut, Rubber is grown by Farmers in plantations on hills. These crops require favorable climate conditions for their growth.

India is a major exporter of Tea and Coffee, in addition it gives employment to many in such regions.

HORTICULTURE CROPS:

These comprise of Fruits and vegetables which is the main source of all our vitamins and minerals. Different crops are grown in different climatic seasons based on the amount of water and sunlight they require.

Why 23rd December is National Farmer’s Day?


23rd December is the birthday of Indian Farmer’s Leader late Chaudhary Charan Singh and marks the seasonal change as well as the harvest time for the farmers. Post-harvest their produce is sent to the market where it is sold to many households across the country.

How we can make a difference in Farmers Lives:

The growth of urbanization has lead us to alter our lifestyle to a less healthy one, for instance the consumption of fast foods, products from malls and supermarkets where fruits and vegetables are sold which are sprayed with harmful pesticides to fasten their growth rate. This greatly effects the body and can lead to many chronic diseases, on the other hand switching to organic fruits and vegetables can help are health and mostly the livelihood of the farmers.

Hence let’s all help improve the life of farmers who strive to give us healthy crops.

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?

Categories Advice, Diabetes, Exercise, Fitness, Meditation, nutrition, PCOD & PCOS, skin, Tips, Wellness

Sara Ali Khan suffers from PCOD: What should you know about the disease

 

Polycystic Ovary Disorder is one of the most common diseases we see affecting women today. It is simply more than experiencing irregular periods.

Almost 1 in 10 women are diagnosed with PCOD and PCOS globally and it affects almost 10 million women on a global scale. Recently, on a chat show, it was revealed that Saif Ali Khan and Amrita Singh’s daughter Sara Ali Khan, who is soon going to make her debut suffered from PCOD, which added to her rapid weight gain.

 

Here are some other common symptoms which many fail to ignore and put themselves at risk:


What is PCOD?

Polycystic Ovary Disorder (PCOD) problem is a hormonal disorder in women defined by a group of signs and symptoms. PCOD problem is one of the most common reasons for infertility in women. This health condition can cause problems with a woman’s menstrual cycle, cardiac function as well as appearance. Women who have polycystic ovary have multiple small cysts in their ovaries that occur when the regular changes of a normal menstrual cycle are disrupted.

PCOS occurs not just in women, but in girls as young as 11! Polycystic ovaries are generally larger in size and denser than the normal ovaries. It usually occurs when the sex hormones go out of balance and the body starts producing more male hormones resulting in the onset of several symptoms.

What are the symptoms?

PCOD symptoms are related to menstrual disturbances and excess levels of androgens. Menstrual disturbances can include delay of normal periods, the presence of fewer than normal menstrual periods, or the absence of periods for over three months. A woman’s menstrual cycle may not be associated with ovulation and may result in heavy bleeding. Watch out for these symptoms to determine whether you have PCOD or not.

  • Irregular periods
  • Reduced fertility
  • Abnormal weight gain or obesity
  • Heart (cardiac) complications
  • Acne or skin rashes
  • Abnormal hair growth or hair loss

Causes

No one really knows what exactly causes PCOD, but it is likely to be the result of a number genetic and environmental factors. Researchers are studying the role that genetics might play in this development. Excess production of the hormone androgen can also cause PCOD.

Hereditary – If your mother or sister have a history of PCOD, then chances are you too might get diagnosed with this health issue.

Low-grade inflammation – When women have low-grade inflammation, it stimulates ovaries to produce androgens, leading to PCOD.

PCOD Problem Treatment

There is no PCOD solution, but it can be managed with right PCOD diet plan. Doctors may offer different medicines for PCOD problem treatment or suggest fertility treatment as PCOD solution, but below are some natural ways to manage this health condition –

Eat right

If you are obese, weight loss plans is all you need. The more overweight you are, the more likely you are to be insulin resistant whether you have PCOS or not. Losing just 5% of your weight will help lower insulin resistance. Eat more of weight loss foods and avoid sugary, salty, and fatty foods as much as possible. Increase your protein intake by making it at least 30% of your diet; make carbs less than 50% of your diet.

Know how to maintain a healthy weight.

Exercise

Moderate exercise such as walking or swimming for at least 30 to 90 minutes every day go a long way in managing the condition. It will also help you lower or get rid of insulin resistance.

De-stress

Chronic stress only makes insulin resistance worse. So, look for ways to de-stress your mind and body. For instance, getting good sleep of at least 7 to 9 hours can help lower insulin resistance. Stress reduction techniques, such as yoga and meditation let you connect with your body.

 

How is it treated? Is it curable?

Both PCOD, as well as PCOS, are types of lifestyle diseases which come from following unhealthy eating, practicing little to no physical activity. If not treated in time, PCOS can add up to problems for women trying to have a baby and conceiving can take a lot of time. In addition, women with PCOS also have a high miscarriage rate. Hence, the biggest way to get rid of PCOS is to improve your diet and lifestyle.

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