The Power of Empathy!

Your mental health is a priority”

With “World Mental Health Day,” right around the corner, I think it’s time we open up about our Mental Health Issues. 


WHO (World Health Organization) has announced the theme for this year would be “Suicide Prevention.” 


According to the research done by WHO, there is an alarming 30% increase in suicide rates in the past ten years. And for every 40 seconds, someone commits suicide, and most of them are under the age of 45. 


So, what are the reasons for suicide? 


Depression:


According to Dr. Hansal Bhachech, a renowned Psychiatrist-  Stress, depression and other mental illness are the main reason for suicides. Dr Hansal Bhachech also published about 15 books about mental health, relationships, and alcohol & drug addiction. He is also a member of Mental Health Authority of Gujarat. He is also listed as top Psychiatrist in Gujarat by Threebestrated,  a Multi-national Ranking Website which follows a 50-Point Inspection process to list out the best in every field. 

Unfortunately, our society is still not open to the idea of talking about our mental illness, mostly because people confuse depression sadness and tell them to get out it and cheer up. 

The thing is one cannot simply “get out” of depression. Depression is an illness, and just like any other physical illness, depression needs medical attention too. 

Stress:

The millennials (ages 22 – 37) can easily be considered as the most stressed generation. Financial concern is the main reason for their stress. And they work overtime to make up for it which in turn, stresses them more.

Another main reason for stress is “Social Media.”

“Staying away from negative news and negative people also helps a lot. These days, youth, especially need to remain socially active, not on social but connecting with people virtually. In older days, these incidents were quite less as loneliness was not there,” says  Dr. Hansal Bhachech, the best-rated Psychiatrist of Gujarat. 

Most of us are in almost two social media platforms where we are constantly checking and comparing our lives with people we see on social media. It also makes us sleep-deprived which affects both our physical and mental health. 

Other than stress and depression, domestic violence, lack of social support, and bullying also triggers suicidal thoughts. 

How to find out if your friend or loved ones are having suicidal thoughts?

  • Having a long episode of depression, 
  • Constantly talking about death,
  • Mood swings, 
  • Isolating themselves, 
  • Self-harming,
  • Giving away their possessions, and so on.

How to help them?

  • Most of us think people who constantly talk about killing themselves won’t do it. But the truth is, they are in fact, serious. Them talking about death is a way of them reaching out to you. So, if anyone talks about suicide, listen to them and be supportive.
  • Encourage openly talking about mental illness. 
  • Understand that mental illness is not a choice and it’s definitely not a weakness. In fact, opening up about depression and other mental issues requires a lot of courage. 
  • If you think you your help isn’t enough, then seek help from a Psychiatrist. Therapy and medication can make a big difference in helping someone get out of depression. 

“What mental health needs is more sunlight, more candour, and more unashamed conversations.”

Glenn Close. 


So, this “Mental Health Day,” let’s normalize having conversations about our mental health and reach out to people in need. 

Foods that are good for your liver!

Starting from removing toxins to storing vitamins and energy (in the form of sugar), our liver is constantly performing over 500 functions every day. But there has been an increase in liver diseases in recent years.

But the good news is, unlike other disorders you don’t need to take any medications for liver. You can reverse that condition by simply making few changes in your lifestyle and diet.

Here is the list of foods that are good for your liver:

Whole Grain Products:

Whole grain products are rich in fiber and fiber is good for liver. It can control blood glucose level and cholesterol level which is really beneficial if you have non-alcoholic fatty liver. In addition to that, fiber also aids in reducing the toxins in out body.

A study suggests that your body needs at least 30-45g of fiber a day. You don’t have to make any drastic changes in your diet. You can start by switching to whole grain or wheat bread instead of white bread, limit the amount of white rice and use Quinoa or wheat instead.

Coffee:

Good news for all the coffee lovers out there, coffee can, in fact improves the function of your liver. A study says that caffeine can reduce the fat content within the liver and stimulates β-oxidants in the hepatic cells and the liver.

Not much of a coffee lover? A small amount of tea can give you the same results too. However, limit your caffeine intake to one or two cups a day. Excessive caffeine intake might cause some negative side effects on your body.

Fatty fish:

It’s a known fact that fishes are rich in Omega-3 fatty acids. But did you know they are healthy fats that can reduce liver inflammation?

Well, it’s true. Including fish in your diet at least twice a week can reduce liver inflammation, prevent fat buildup, keeps the liver enzymes level at check and increases insulin resistance.

Berries and nuts:

Nuts are packed with antioxidants and vitamin-E which is good for your heart and liver. Eating a handful of nuts (more than that will leads to fat build up) per day can improve your immune function and liver enzymes.

Berries have the same effect too. Help yourself with 1-2 servings of blueberries, blackberries, grapes, and strawberries twice a week. They are full of antioxidants that can slow down the development of lesions and fibrosis.

Cruciferous Vegetables:

Vegetables like broccoli, cauliflower, greens, and cabbage can help in the detoxification process. They can increase the liver enzymes and reduce oxidation stress.

Organic liver supplements:

You can find a lot of “organic liver supplements” in the market. They are a blend of extracts from various medicinal herbs that are good for your liver. Some of the main ingredients include, milk thistle, ginger, dandelion roots, artichoke leaf, and turmeric. All of them can improve liver function and boost the detoxification process.

However, be careful about the dosage since some of the ingredients can cause nausea and digestive problem if taken too much. Also, they are beneficial for people with liver disorder. So, unless you have a liver condition there is no need to take natural liver supplements to improve your liver function. Following a proper diet can do the trick.

Hair Oils- 101

“Your hair is the crown you never take off”

Having the perfect hair can boost your confidence and helps you make a good impression. But let’s be real here, no one can have perfect hair every day. And to be honest, I feel really grumpy whenever I am having a bad hair day.

We’ve all been guilty of trying different hair products and various home remedies to get that frizzy-free, shiny hair but ended up with dry scalp and dandruff. And now we are just super conscious about the hair products that we purchase, which is a good thing.

What’s the best way to get healthy, shiny hair?

The answer is simple. Oil your hair at least twice a week, that’s it. And if you’re wondering, “How oiling can help me get flawless hair?” let me break it down for you.

In addition to moisturizing your scalp, it can also strengthen your hair follicles and induces hair growth. Another benefit of oiling your hair is that it helps to keep your body temperature at check, so it is good for your body too. Plus, it prevents premature graying.

Best hair oils:

Alright, now that you know the importance of oiling your hair, let me suggest some of the best hair oils for all types of hair.

You actually have two options here, Natural oils and Organic hair oils. I can hear you saying, “What’s the difference?”

Actually, there is. Natural Oils are extracted from a single source, like coconut oil, almond oil, etc. Whereas Organic or Ayurvedic Oils are extracted from different herbs and plants that helps to nourish our hair.

Top 3 Natural Oils:

Coconut Oil:

It’s no surprise that coconut oil is considered to be the most popular natural oil to tackle almost all of your hair problems. It helps to reduce the loss of protein, giving you long and thick locks. Also, it’s perfect for all types of hair. And you can also use it as carrier oil with essential oils.

Olive Oil:

Olive oil can save your hair from dryness, especially during winter. In addition to deeply nourishing and moisturizing your scalp, it also helps to keep your curls smooth.

Jojoba Oil:

If you feel like coconut and olive oil is making your hair feel greasy then you can try Jojoba Oil. It strengthens your hair follicles, moisturizes your scalp, and gives you soft hair. It also helps to restore dull hair and control dandruff.

Top 3 Organic Hair Oils:

Biotique Bio Bhringraj Therapeutic Oil:

This oil is a combination of modern science and Ayurveda. It is made from potent herbs mixed with coconut oil and you can visibly see your hair looking silkier right from the first use. It can strengthen your hair, prevents hair fall and premature graying. And my most favorite part about this oil is that it is Non-sticky and has a nice fragrance.

Organic Burgeon Hair Oil:

This hair oil can be the one solution for almost all your hair problems. It can induce hair growth, prevents premature graying, controls dandruff, strengthen your hair, and gets rid of split ends. The key ingredients include Amla, mulethi, neeli, aloe vera, and fourteen other herbs mixed with pure coconut oil. So, it also helps to reduce your body heat.

Kesh King Ayurvedic Medicinal Oil:

This oil is perfect to deal with dandruff and frizzy hair. This is 100% ayurvedic and is a blend of number of herbs mixed with coconut or castor oil. It also gives your hair more volume.

Each of us has different hair types so take your time to find the oil which best suits your needs.

Things you should know before using essential oils!

I noticed I have been writing a lot about benefits of essential oils. So, I think I must warn you about the risks too. No, I am not trying to discourage the use of essential oils. They are in fact, extremely beneficial, if used right that is.

Due to their strength you should be cautious of over-using them. Because it takes about 250- 260 pounds of peppermint to make 1 pound of peppermint oil. So, even a small amount of essential oils has the qualities of several cups of herbal tea from the same plant.

Proper storage:

Never store essential oils in plastic containers. They can eat through the plastic in undiluted form.

This is why they should always be stored in glass bottles and kept in a cool, dry place. And make sure the lid is tightly sealed. They tend to evaporate easily in open air.  

Always remember to dilute before use:

Like I said earlier, essential oils are highly concentrated liquids. For example, a drop of peppermint oil is equivalent to drinking 25-26 cups of peppermint tea (and I am not even exaggerating). So, if you don’t drink that much tea, then you must know not to use these oils in undiluted form.

12 drops of essential oil to 30ml carrier oil is considered to be the safest ratio. If you are looking for a small tropical blends then 2 drops of essential oil to one tablespoon of carrier oil.

Essential oil on skin:

Due to their small molecular size, essential oils can penetrate your skin and enter your blood stream. So, except few essential oils like lavender and rose, others should not be applied directly on skin in undiluted state.

And some people are sensitive to certain essential oils even in diluted state. So it’s safe to test the oil on a small portion of your arm first before you decide to use it. If you notice any allergic reactions like a red spot forming or headache or irritation, then you know you are probably allergic to it or you haven’t diluted it right.

Can you take essential oil internally?

Well, if it absolutely necessary and only under the guidance of a trained professional you can take essential oil internally. However, most essential oils are not safe for internal use.

You can get the same benefits of taking essential oil internally can be obtained by using the herb itself. So, it’s best if you avoid taking essential oils internally.

Essential oils and pets:

If you have a pet at home then you should be extra careful about using essential oils since most of them are harmful to your pets. Birds are especially sensitive to essential oils and should never be exposed to them.

If you have a pet at home, avoid using diffusers for a long time and make sure your pets don’t enter the room when it is in use. Consult your vet to know which essential oils are safe to use around your pets.

Essential oils during pregnancy and on kids:

Pregnant women and kids should avoid using essential oils. Essential oils can cause hormone imbalance during pregnancy, so it is not advised to avoid using essential oils. However, if you want to, make sure to consult a doctor and use it carefully.

Kids and elderly people are extremely sensitive to the effects of essential oils. So, dilute it to 1%

The bottom line:

Hearing all these warnings about essential oils might be scary but they are actually a wonderful natural remedy, if used correctly. So, expand your knowledge, try to learn more about essential oils to know more about its benefits.

Essential oils in daily life

Essential oils have definitely taken the wellness movement by storm. From curing acne to improving your mood, their uses are limitless. People have been using essential oils since ancient times. But in today’s world, most of us don’t have a clear idea about how to use them.

Most people would have bought these oils in an impulse but ends up keeping it in the cupboard because they don’t know how to use them or just use them occasionally for massage and such. But the thing is, you can use essential oils in your daily life.

And here’s how?

Ways to use Essential oils:

Massage- Almost everyone knows about this one. Just mix few drops of essential oil with carrier oil like almond or coconut oil. Apply it to your muscles and joints.

Inhalation – This is also a well-known method to use essential oil. Just add 2-3 drops of essential oil onto a tissue and inhale deeply.

Steam Inhalation – If you are feeling congested, add 6-8 drops of essential oil into a bowl of boiled water. Place a towel over your head and inhale from the steam for about 10 minutes.

Bath- Add few drops of essential oil into the tub for a relaxing bath.

Hot or cold compress – Add few drops of diluted essential oil into hot or cold water. Soak a washcloth in it, wring it out, and apply it on your body.

With cosmetics- You can add few drops of essential oil to your shampoo, conditioner, face creams, etc.

Diffusers – Diffusers are a great way to use essential oil. It works by mixing essential oil with water and turning it into steam and mist them throughout the air.

Essential oil in your everyday life:

Now that you know different ways to use essential oils, here are some tips to include essential oils in your daily life.

  • Want to get rid of the garbage smell? Add few drops lemon essential oil onto a cotton ball; put it into the bottom of the garbage can before you put a new trash bag. Lemon essential oil will neutralize the smell of the garbage.
  • Want to improve your memory? Add few drops of rosemary oil into the diffuser before you begin to study or you can simply inhale it. Rosemary oil can improve your mood and boosts your memory.
  • Low immunity? Try massaging with sage clary oil. It can boost your immune system and reduce stress. You can also inhale it through steam inhalation method.
  • Having a bad headache? Inhale Eucalyptus oil or apply diluted oil on your forehead, temples and neck. Eucalyptus essential oil can also reduce pain, improves your mood and fight against all seasonal allergies.
  • Want to get rid of allergens? Add few drops of tea tree essential oil with water and spray it on pillow, couches and around the room.
  • For bright skin? Add few drops of Geranium essential oil to your face cream. It can tighten your skin and slough off dead skin cells to give you a brighter skin.
  • Hair fall? Add few drops of rosemary oil with carrier oil and apply it on your scalp. Rosemary oil can induce hair growth and get rid of dandruff. You can also add few drops of rosemary oil to your shampoo or conditioner.
  • Having a bad day? Add few drops of peppermint oil to the diffuser. The smell can immediately lift up your mood.

These are some of the ways to use essential oil in our daily life. Even though they have a lot of benefits, you must be careful while using them. And remember to always dilute them before use.

Health tips for working women!

Gone are the days when women were bound to home and kitchen. Women these days want to have a career and be independent. But handling both home and career can take a toll in your body. So despite the entire busy schedule, it is important to spend some time to take care of yourself.

Don’t worry, you don’t have to make any dramatic changes, just follow these simple tips to stay fit.

Tip#1:

Eat 5 times a day in small portions than 3 times a day. It will help you stay active throughout the day and also helps you have a balanced diet. Eat cereal, sandwich or oats for breakfast, then eat any fruit or fruit juice around 11, and then have a lunch that is rich in vitamins, and again around 5 eat high-fiber crackers, and have a light dinner at night.

Tip#2:

Do yoga and meditation for at least 20 – 30 minutes a day. This can reduce your stress level and improves your concentration and decision making skills.

Tip#3:

Drink lots of water. It is essential for our body to function properly, so always keep a water bottle on your desk to prevent you from dehydration.

Tip#4:

Now almost all of us are in a deskbound job slouching in our office chair, staring at the monitor, not caring about our posture. Maintaining a good posture can have a major impact on your physical and mental health. So, always make sure you are sitting up straight. If you are having trouble maintain a good posture, use a support cushion. It can reduce the pressure on your spine and help you maintain a good posture throughout the day.

Tip#5:

Typing on keyboard for a long time can hurt your fingers. Try a stress buster to relax your fingers. Take a rubber band. Touch all your fingertips together and slip the band around your finger and draw them apart. Kinda like a reverse squeeze. This will help you relax your fingers.

Tip#6:

Get a full 8-hour sleep. Even though binge watching a new series on Netflix sounds tempting, our body needs proper rest to recover from all the work you done during the day and prepare your body for next day. Get a comfortable pillow, mattress to get an uninterrupted sleep.

Tip#7:

Maintaining a healthy weight and toned body can typically improve your physical health and boost your confidence. So, create a schedule and do workout regularly. Take the stairs instead of using elevator, walk for at least 30 minutes a day, use an ems device to boost your results.

Tip#8:

Create a chart to keep track on your progress. This can help you stay motivated and reach your goal.

Tip#9:

Sitting in the same place for a long time can put a lot of pressure on your spine and can cause neck and shoulder pain. So, get up and stretch and walk for few minutes during break-time.

Tip#10:

Try to avoid caffeine. This will keep you awake at night.

Follow these tips regularly to stay healthy and gorgeous.

Memory foam pillow- one solution for all your sleeping problems!!!

We spend 33% of our lives sleeping. Just like mattress, pillows play an important role in getting a good night’s sleep. Lack of sleep causes stress, headache and in extreme cases, heart disorders. So, you should make sure you are getting the right one.

Memory foam pillows are the current trend. What makes them so special?

Sleeping on a memory foam pillow has a lot of perks. The foam will reshape itself to comfort the object when pressure is applied with heat. This is what makes them unique.

But is that its only special feature?

Not really. Sleeping on a memory foam pillow provides a lot of health benefits. And here are the top 5 health benefits of sleeping on a memory foam pillow.

Better spine alignment:

Poor spine alignment is the main reason for headache, neck, and back pain. But when you lay your head on a memory foam pillow, the weight of your head combined with your body head will make the foam reshape itself, adjusting to your unique shape, promoting a deep restful sleep.

Relaxes your muscles:

The foam reforms less where it does not need and more when stress is applied. This will help your muscles relax, spreading your weight evenly, which eliminates the pressure points.

Hygienic:

Our pillows are the home for various bacteria, fungus, dust mites, which feeds off on our dead skin cells. But memory foam pillows are naturally hypo allergic. They won’t allow any dust mites, fungus or dead cells to get deposited on its surface.  Hence they are perfect for people who are allergic to dust mites, feathers, etc.

Get rid of snoring:

Snoring happens when air cannot flow freely through your nose and throat, causing the surrounding tissues to vibrate. But memory foam pillow aligns airways better, allowing easier breathing. So, it helps you to get rid of snoring.

Durability:

Memory foam pillows may be a little expensive but unlike traditional pillows, they won’t deform soon. It comforts your neck and head but once cooled, it reverts back to its original shape. A memory foam pillow typically lasts up to 3 years.

“Sleep is the golden tie that ties health and our body together” – Thomas Dekker

So, sleep well and take care!!!