BAD NIGHT SLEEP

Have you been turning at night? falling asleep? disturbed sleep? restlessness? if you have these symptoms you must have insomnia or sleeplessness.

Most of the people now a days have sleeping problem. It has assumed alarming proportions in present times, especially among the upper class in urban areas.

Sleep is a periodic state of rest of the body which is essential for its efficient functioning. It gives relief from tension, rests the brain and body.

Melatonin is a hormone that regulates sleep/wake cycle, a pacemaker that controls timing and drives for sleep.it lowers down body temperature, causes drowsiness and puts the body into sleep mode.

TYPES OF INSOMNIA

• TRANSIENT INSOMNIA- Last for less than a week, and can be caused by environment changes, change in timing of sleep, stress, depression and another disorders.

• ACUTE INSOMNIA - Sleeplessness for less than a month, also known as short term or stress related insomnia. Usually caused by a life event such as change in job, often travelling, etc. it resolves by time without any treatment.  

• CHRONIC INSOMNIA - Chronic insomnia is when sleeplessness occurs for more than a month. It can be caused by chronic diseases, or high stress hormone level or shifts in the level of cytokines.

CAUSES OF INSOMNIA

• DEPRESSION/ ANXIETY
• CHRONIC STRESS
• PAIN OR DISCOMFORT
• POOR SLEEP HYGIENE
• MEDICAL CONDITIONS
• DRUG INDUCED
• HORMONE SHIFTS LIKE MENSTRUATION AND MENOPAUSE.
• MENTAL DISORDERS
• NEUROLOGICAL DISORDERS.
• EMOTIONAL DISTURBANCES.

SYMPTOMS OF INSOMNIA

• NIGHT TIME SYMPTOMS - 

1. Frequent falling asleep.
2. Episodes of waking up and difficulty in falling back to sleep.
3. Waking early in the morning.
4. Headache.

• DAY TIME SYMPTOMS - 

1. Fatigue.
2. Sleepiness.
3. Irritation.
4. Depression.
5. Impair attention
6. Anxiety.

NATURAL SLEEP SOLUTIONS

THERE ARE TWO METHODS TO IMPROVE YOUR SLEEPING HABITS AND RESOLVE YOUR SLEEPING PROBLEMS NATURALLY.

• DIET
• LIFESTYLE CHANGES

DIET

All fruit diet for 3-5 days, three meals course a day  or fresh fruits at every 5 hours interval.Thereafter adopt a well balanced diet programme as follows - 

• Upon Rising - One glass of  lukewarm water with one teaspoon of honey and freshly squeezed lime.
• Breakfast - Fresh fruit,a glass of milk sweetened with honey and some nuts, preferably almonds.
• Lunch - A bowl of freshly prepared steamed vegetables, 2-3 whole wheat chappatis and a glass of buttermilk.
• Mid-afternoon - A glass of fresh fruit juice or vegetable juice preferably lettuce juice.
• Dinner - A good sized raw vegetable salad and sprouts with lime juice dressing, followed by hot course if desired.
• Bed time - A glass of milk sweetened with honey.

RULES REGARDING EATING

• Do not take water with meals, but half an hour before and after a meal.
• Eat very slowly and chew your food as thoroughly as possibles.
• Never eat to full stomach.

AVOID

• Tea
• Coffee
• Sugar
• White flour and products
• Refined food
• Fried food
• Canned or preserved food.

LIFESTYLE CHANGES 

1. Basic Changes- 

• Physical exercise or yoga - Yogasana like Tadasana(palm tree pose), Utthanasana(forward fold pose), Utkatasana(chair pose), Parvatasana(mountain pose), Marjariasna(cat pose) and Brisk walk for half an hour daily will keep your body and mind active during day time and actively promotes good night sleep.

• Avoid day naps - Day nap more than half an hour or after 3 pm make it harder to fall asleep at night.try to avoid nap or limit them to get good night sleep.

• Check your medication - Take your medicines on time and avoid taking medicines which contain caffeine or other stimulant, consult your doctor to see if your medicines contain insomnia contributing agents.

• Avoid caffeine,alcohol and nicotine - These stimulant make you sleep harder at night, avoid taking coffee after lunch and alcohol and cigarettes after dinner, these causes restlessness and makes you fall asleep.

• Stick to sleep schedule - Keep your sleeping and waking time regular and scheduled, follow them hardly and get habitual.

2. Bedtime Changes -

• Avoid large meal and beverages before bed - it is suggested to avoid large meal before bed and liquid too so one should not go urine at mid night. also take food before 3 hours to bed, so digestion process and other metabolic changes doesn't hinder your sleep.

• Use your bedroom only for sleeping - don't use your bedroom for eating, watching tv, reading, working over computers etc. as these interfere your sleep cycle and difficulty in falling asleep.

• Maintain your sleep hygiene - sleep hygiene is recommended for good quality sleep.arrange the sleep environment quite, calm, cool and dark, noise, light and uncomfortable temperature disrupt your sleep.

• Try to relax yourself - relaxation doesn't only mean physical but also mental. Try to calm down your mind by putting your worries and plans aside before going to bed. some of the activities creates relaxing bedtime rituals like prayer, mantra chanting, breathing practise, soft music. Also take warm bath or hot foot bath( immersion of foot to hot water) followed by light oil massage to soul.

KNOW YOUR BONES NEED

BONES FORM STRUCTURE AND FRAME OF OUR BODY. TO BUILD STRONG BONES, TWO KEY NUTRIENTS ARE IMPORTANT - CALCIUM AND VITAMIN D.

CALCIUM SUPPORTS BONE AND TEETH WHILE VITAMIN D HELPS IN ABSORPTION OF CALCIUM IN THE BODY.OUR BONE ARE STRONG WHEN WE ARE IN YOUNG ADULTHOOD STAGE, BUT AS WE ENTER IN 3rd DECADE OF LIFE, GRADUALLY OUR BONES STARTS THINNING OUT; ESPECIALLY IN WOMEN AND ACCELERATES AFTER MENOPAUSE.

ADULT UP TO AGE 50 SHOULD HAVE 1000 MG CALCIUM + 200 IUs OF VITAMIN D/DAY.

ABOVE 50 - 1200 MG OF CALCIUM + 400-600 IUs OF VITAMIN D/DAY.

THINKING OF YOUR BONES? HOW TO MAKE THEM STRONG? ANSWER IS SIMPLE.YOU CAN BOOST YOUR BONE HEALTH AND DENSITY AT ANY AGE SIMPLY BY EATING RIGHT FOOD, EXERCISES AND AVOIDING FEW FOOD ITEMS.

9 SUPER FOODS FOR BONES

1. MILK - 

RICH SOURCE OF CALCIUM AND VITAMIN D.A SINGLE 8 OUNCE CUP OF MILK WHETHER SKIM OR LOW-FAT OR WHOLE HAS 300 MG OF CALCIUM AND 25 % OF DAILY VALUE OF VITAMIN D.

• ADULTS UP TO 50 - 1000 MG PER DAY CALCIUM
• WOMEN ABOVE 51 - 1200 MG PER DAY OF CALCIUM
• MEN ABOVE 71 - 1200 MG PER DAY OF CALCIUM.
  

2. YOGHURT - 

NOT A MILK DRINKER? THOSE WHO DOES NOT CONSUME MILK OR TOLERANT TO MILK CAN EAT YOGHURT OR CURD. A CUP OF YOGHURT HAS AS MUCH CALCIUM AS 8 OUNCE CUP OF MILK.

3. RAGI - 

RAGI THE FINGER MILLET OR CALLED NACHNI IN INDIA, IS THE RICHEST SOURCE OF CALCIUM.WHEN IT COMES TO PLANT FOOD, RAGI IS CONSIDERED AS EXCELLENT NATURAL SOURCE OF CALCIUM. 

4. SESAME SEEDS -

SESAME SEEDS ARE SECOND RICH SOURCE OF CALCIUM AND VITAMIN D. 88 MG OF CALCIUM IS PRESENT PER TABLESPOON. IT ALSO CONTAIN ZINC WHICH BOOST BONE MINERAL DENSITY. COPPER IN SESAME SEEDS HELPS REDUCE PAIN AND INFLAMMATION AS IT IS ANTI INFLAMMATORY.
ONE QUARTER CUP OF RAW NATURAL SESAME SEEDS PROVIDES MORE CALCIUM THAN A CUP OF MILK.

5. GREEN LEAFY VEGETABLES -

CALCIUM ARE MAINLY PRESENT IN DARK LEAFY GREENS ESP. COLLARD, KALE, SPINACH, ETC. ONE CUP COOKED SPINACH CONTAIN 20% OF OUR DAILY Ca , FIBERS, IRON AND VIT. A. 

6. SOY PRODUCTS - 

SOYA BEAN IS RICH IN CALCIUM AND VIT. D. HALF CUP OF TOFU CONTAINS 300 MG OF CALCIUM AND SOY MILK IS USUALLY FORTIFIED WITH 300 MG OF CALCIUM.

7. NUTS AND SEEDS - 

30 GMS OF WALNUT, ALMONDS, HAZELNUT AND BRAZIL NUT CONTAINS 25- 75 MG OF CALCIUM . WALNUT AND FLAXSEED CONTAINS OMEGA-3 FATTY ACIDS WHICH HELPS IN BOOSTING BONE.PEANUT AND ALMOND CONTAIN POTASSIUM & OTHER NUTRIENTS WHICH SUPPORTS BUILDING STRONG BONE. NUTS ALSO CONTAIN PROTEINS WHICH INDIRECTLY BOOST ONE. 

8. SALMON AND SARDINES -

SARDINES CONTAIN MORE OF CALCIUM, 60 GM OF SARDINE CONTAIN 240 MG OF CALCIUM.  SALMON AND OTHER FATTY FISH CONTAINS OMEGA-3 FATTY ACIDS WHICH HELPS IN BOOSTING BONE GROWTH, ALSO CONTAINS VITAMIN D ESSENTIAL FOR ABSORPTION OF CALCIUM. OMEGA-3 PREVENTS OSTEOPOROSIS.



9. EGG -

EGGS ARE RICH IN VITAMIN D AND ALSO CONTAIN CALCIUM AND PHOSPORUS. 50 GMS OF EGG SERVINGS CONTAIN 27 MG OF CALCIUM.

SUNLIGHT 

SUNLIGHT IS THE NATURAL AND FREE SOURCE OF VITAMIN D, WHICH HELPS IN ABSORPTION OF CALCIUM AND ALSO IN  IMPROVING BONE DENSITY. MORNING SUNLIGHT IS BEST FOR EXPOSURE.DAILY HALF AN HOUR SUN BATH SHOULD BE TAKEN. RECENT RESEARCH SAYS THAT VITAMIN D. ALSO HELPS IN HEART FUNTION AND PREVENT HEART RELATED DISEASES.

EXERCISE

WEIGHT BEARING EXERCISES ARE GOOD FOR YOUR BONE AS YOUR BONES AND MUSCLES WORKS AGAINST GRAVITY AND MAKE THEM WORK HARDER.

• RUNNING
• JOGGING
• BRISK WALKING
• JUMPING
• STAIR CLIMBING, ARE SOME OF GOOD EXERCISES FOR BONE STRENGTH.

3 BAD FOOD FOR BONES 

• HIGH SODIUM DIET - SALT ARE NOT GOOD FOR BONE AS IT DEPLETES CALCIUM FROM BONE.

• SODA - HYDROGENATED SODA OR COLA MAKE YOUR BONE POROUS AND ARE CAUSE OF OSTEOPOROSIS.AVOID TAKING COLAS FOR MAINTAIN BONE HEALTH. 

• CAFFEINE - CAFFEINE REABSORB CALCIUM FROM BONE TO BLOOD AND WEAKENS BONE.SO AVOID CAFFEINE.

FIGHT THE HAIR PROBLEMS NATURALLY

MOST OF US NOW A DAYS HAVE HAIR PROBLEMS - HAIR FALL, THIN HAIR, BRITTLE HAIR, SPLIT-ENDS, GREY HAIR, DRY HAIR. WE ALL WANT THICK LUSTROUS LONG AND BEAUTIFUL HAIR.NOW ITS NOT A BIG DEAL TO GET THIS AS WE HAVE NATURAL AND EASY METHODS TO ACHIEVE THIS.

CAUSES OF HAIR PROBLEMS

• AGEING
• ENVIRONMENTAL FACTORS
• NUTRITIONAL DEFICIENCY
• HORMONAL IMBALANCES
• STRESS - PHYSICAL OR MENTAL
• GENETIC FACTORS
• SCALP INFECTION
• CHEMICAL HAIR PRODUCTS
• HIGH POWER MEDICINES
• MEDICAL CONDITIONS SUCH AS THYROID, PCOS, AUTOIMMUNE DISEASES, ANEMIA, CHRONIC DISEASES
• ALLERGY
• HEREDITARY
• POOR HAIR HYGIENE
• POOR HAIR CARE ROUTINE
• SMOKING, ALCOHOL, ETC.

SOLUTION FOR HAIR PROBLEMS 

STOP HAIR LOSS

1. HEALTHY EATING
2. LOCAL APPLICATIONS
3. LIFESTYLE CHANGES

1. HEALTHY EATING : - TO PREVENT HAIR FALL ONE MUST CONSUME HEALTHY DIET WHICH CONTAINS VITAMIN C , VITAMIN B , BETA CAROTENE,  PROTEINS, ESSENTIAL FATS, OMEGA-3 FATTY ACIDS, PHOSPHORUS, CALCIUM, SULFUR AND POTASSIUM. 

FOOD THAT CONTAIN ALL THESE ARE - 

• INDIAN GOOSEBERRY(AMLA)
• ORANGES, GRAPEFRUIT
• FLEX SEED
• BEET ROOT
• COCONUT
• SPINACH, LETTUCE
• ONION
• ALOE VERA
• CARROT ETC. 

2. LOCAL APPLICATIONS : - ONE MUST APPLY SOME OF THE NATURAL ITEMS EASILY AVAILABLE AND CHEAP INSTEAD OF CHEMICAL PRODUCTS PRESENT IN MARKET WHICH ARE VERY COSTLY AND HARMING.

• EGG WHITE OR EGG OIL 2-3 TIMES A WEEK FOR 12 WEEKS.

• HAIR OIL MASSAGE - MASSAGE WITH ANY OIL COCONUT,ALMOND, AMLA,OLIVE OR OTHER GENTLY FROM FINGER TIPS OVERNIGHT( 8 HOURS) AND WASH OFF.OIL MUST B WARM WHILE APPLYING.

• ONION, GARLIC OR GINGER JUICE - APPLY ANY ONE OF THEM FOR OVERNIGHT AND WASH OFF IN THE MORNING.
  

• FENUGREEK PASTE - MAKE FENUGREEK PASTE WITH CURD AND APPLY OVER SCALP FOR 1 HOUR AND RINSE AFTERWARDS.

3. LIFESTYLE CHANGES : - LIFESTYLE CHANGES ARE VERY IMPORTANT NOT ONLY FOR HAIR PROBLEMS BUT ALSO FOR PHYSICAL AND MENTAL HEALTH.SOME SMALL CHANGES ARE - 

• EARLY TO BED EARLY TO RISE
• HEALTHY DIET
• REGULAR EXERCISE
• PRACTICE MEDITATION
• AVOID CHEMICAL COSMETICS
• PROTECTION FROM SUN AND POLLUTION
• WATER DRINKING (2-3 LTRS.) .

HAIR GROWTH AND THICKENING

1. HEALTHY DIET : - MUST INCLUDE MORE OF MILK, CURD, FISH, EGG, FRESH FRUIT, NUTS, SEEDS, LEGUME, BEANS, FRESH GREEN VEGETABLES, WHOLE GRAINS AND FIBERS.

FRESH JUICES LIKE AMLA - ALOE VERA JUICE, BEET ROOT CARROT JUICE, COCONUT MILK AND COCONUT JUICE, SPINACH CELERY JUICE ARE SOME OF THE GOOD JUICE WHICH BRINGS LUSTER IN THE HAIR.

2. HAIR OILS OR HOT OIL THERAPY :- HAIR OILS WHEN APPLIED WARMLY ON ROOTS AND SCALP WITH GENTLE MASSAGE STIMULATES HAIR GROWTH.2-3 TIMES A WEEK IS SUFFICIENT. OILS WHICH CAN BE USED FOR HAIRS ARE - 

• COCONUT OIL
• HIBISCUS OIL
• ROSEMARY OIL
• OLIVE OIL
• ALMOND OIL
• EGG OIL
• CASTOR OIL
• AMLA OIL

3. HAIR PACKS AND MASK : - HAIR PACKS OR MASKS ARE THE BEST WAY TO GET SILKY, SMOOTH, THICK, LUSTROUS HAIR EASILY AND QUICKLY. HAIR PACK OR MASK PREPARATIONS CAN BE DONE WITH ITEMS AVAILABLE IN YOUR KITCHEN.

• CINNAMON-HONEY PACK - MIX HONEY AND CINNAMON POWDER TO MAKE THICK PASTE, RUB IN YOUR SCALP AND LEAVE IT FOR 2 HOURS AND WASH.

• FOR DRY AND DULL HAIR - REVITALIZING HAIR PACK FOR DRY & DULL HAIR CONTAINS 1 EGG YOLK + 1 TBSP HONEY + 1 TBSP CASTOR OIL, APPLY FROM ROOTS TO TIPS FOR HALF AN HOUR 2-3 TIMES A WEEK.

• BANANA YOGURT PACK -  TAKE TWO RIPE BANANA + 1 SMALL BOWL YOGURT, GRIND IT IN MIXER AND APPLY THE PASTE FOR HALF AND HOUR.WASH WITH LUKE WARM WATER.

• HIBISCUS MASK - GRIND HIBISCUS FLOWER AND LEAVES IN MIXER AND APPLY PASTE FOR 2 HOURS.WASH WITH WARM WATER THOROUGHLY AND GET SILKY AND SHINY HAIR.

• FOR GREY HAIR - SOAK 20-30 CURRY LEAVES IN WATER AND ALSO SOAK RATANJOT IN 1/4TH CUP OF COCONUT OIL OVERNIGHT.NEXT MORNING STRAIN THE WATER AND RATANJOT STICKS. GRIND CURRY LEAVES AND COCONUT OIL AND APPLY THIS PASTE FOR HALF AN HOUR.WASH OFF AFTERWARDS.

• REPAIRING MASK FOR SPLIT ENDS - 1 EGG YOLK + 1 TBSP COCONUT OIL + 1 TBSP OLIVE OIL + 1 TBSP VITAMIN E OIL + 5 DROPS OF ROSEMARY OIL.MIX WELL AND APPLY FROM ROOT TO TIPS SPECIALLY SPLIT ENDS FOR 1 HOUR. RINSE OFF.THIS PACK REPAIRS SPLIT ENDS AND PREVENT NEW ONE.

• HENNA CONDITIONING - HENNA IS BEST FOR HAIR PROBLEMS. HENNA POWDER + AMLA POWDER + OIL + YOGURT/EGG, MIX WELL AND APPLY FOR 1 HOUR.WASH WITH WARM WATER AND GET SOFT HAIR.GOOD FOR GREY HAIR, OILY HAIR, DANDRUFF  ETC.

THESE SIMPLE METHODS WHEN DONE GIVE GOOD SILKY HAIR.CARE FOR HAIR AND BE BEAUTIFUL.

STRESSED???

ARE YOU STRESSED??? PHYSICAL STRESS, MENTAL STRESS, LIFESTYLE STRESS, WORK STRESS, STUDY STRESS, EVERYWHERE, EVERY MOMENT ARE U STRESSED? 

WHAT ARE STRESS? STRESS ARE OF TWO TYPES - EU-STRESS(good stress) AND DISTRESS(bad stress). 

EU-STRESS IS GOOD FOR YOU BECAUSE IT HELPS IN RESOLVING PROBLEMS AND MAKE YOU FEEL RESPONSIBLE, GUIDE YOU TO DO RIGHT THINGS.

OPPOSITELY DISTRESS MAKES YOU ANGRY, TIRED, THOUGHTLESS, PHYSICALLY WEAK, MENTALLY TIRED AND DISAPPOINTING.

HOW TO OVERCOME THIS? ONE FEELS HOW TO MANAGE THIS STRESS SO IN FUTURE OTHER PROBLEMS CAN BE RESOLVED? THERE ARE VERY SIMPLE METHODS WHICH IN DAILY IF DONE CAN RESOLVE YOUR PROBLEMS.

HEARD ABOUT YOGA? PRANAYAMA? MEDITATION? OF COURSE EVERYBODY KNOWS ABOUT YOGA AND MEDITATION NOW A DAYS, THESE YOGA AND MEDITATION ARE THE WAY TO CUT YOUR STRESS.

RESEARCH SAYS PRACTISING YOGA AND MEDITATION DAILY WITH BREATHING EXERCISES REDUCES THE LEVEL OF STRESS HORMONE - CORTISOL IN THE BODY.

FOCUSING ON BODY AND BREATH DAILY JUST FOR HALF AN HOUR DAILY REALEASES PHYSICAL TENSION AND CALM DOWN THE MIND.

7 BEST WAYS TO RELIEVE STRESS

 PRANAYAMA ( BREATHING PRACTICES) 

• DEEP BREATHING WITH SLOW EXHALATION IN CLOSED EYES CONCENTRATING OVER YOUR BODY AND BREATHING PATTERN IS PRANAYAMA.

• PRANAYAMA HELPFUL IN RELIEVING STRESS ARE - 

1. NADI-SHUDDI/SHODHAN PRANAYAMA - INHALE THROUGH RIGHT NOSTRIL AND EXHALE SLOW THROUGH LEFT NOSTRIL. NOW INHALE THROUGH LEFT AND EXHALE SLOWLY THOUGH RIGHT.THIS IS ONE COMPLETE ROUND. DO FOR 5-6 ROUNDS.
2. ANULOM-VILOM PRANAYAMA - INHALE THROUGH LEFT NOSTRIL, HOLD BREATH FOR A WHILE BY CLOSING BOTH THE NOSTRILS AND EXHALE THROUGH RIGHT.NOW INHALE THROUGH RIGHT HOLD FOR A WHILE AND EXHALE THROUGH LEFT.THIS IS ONE ROUND, REPEAT FOR 5-6 ROUNDS.

 YOGA ASANAS/POSTURES 

• SHAVASANA/CORPSE POSE - LIE DOWN FLAT ON THE GROUND WITH LEGS AND HANDS STRAIGHT. SLOWLY SEPARATE YOUR LEGS APART SO THAT BOTH THE HEELS  FACING EACH OTHER. HANDS BY THE SIDE OF THE BODY PALMS UPWARDS.RELAX AND LEAVE YOUR BODY LOOSE.LIE DOWN IN DIS POSITION FOR 10 MINS. 
  
  
  

• MARJARI ASANA/ CAT POSE -  STAND ON YOUR KNEES AND HANDS ( LIKE A CAT) INHALE AND RAISE YOUR HEAD UP AND BACK INWARD. NOW EXHALE AND HEAD DOWN AND SPINE UP.REPEAT THE MOVEMENT FOR 4-5 TIMES.RELEASE AND RELAX.

• SHASHANK ASANA/ RABBIT POSE/ BALASANA -  SIT WITH YOUR LEGS STRETCHED.SLOWLY BEND BOTH THE KNEES TO KEEP UNDER BUTTOCKS. INHALE AND RAISE YOUR HANDS ARCH BACK LITTLE, EXHALE AND BEND FORWARD.TOUCH THE GROUND WITH YOUR FOREHEAD.MAINTAIN FOR A WHILE. RELEASE AND RELAX.

 MEDITATION 

MEDITATION IS A WAY OF LIFE.A STATE OF CONSCIOUSNESS WHEN MIND IS FREE OF THOUGHTS.IT DOES NOT ONLY  MEAN SPIRITUAL PURPOSE BUT ANYTHING WHICH YOU DO WITH AWARENESS AND CONCENTRATION IS MEDITATION, LIKE WATCHING SKY, READING BOOKS, WATCHING YOUR BREATH, ETC. 

MEDITATION IS NOT ONLY GOOD FOR PHYSICAL HEALTH BUT ALSO EXCELLENT FOR MENTAL HEALTH. ALTHOUGH THINKING FOR MEDITATION SEEMS HARD AND TIME CONSUMING, BUT YOU ONLY NEED FEW MINUTES DAILY TO MEDITATE WITH SIMPLE STEPS : - 

• FIND A QUITE, RELAXING AND PLEASANT PLACE, WHERE YOU CAN SIT COMFORTABLY WITHOUT DISTURBANCE.

• SIT IN COMFORTABLE MEDITATIVE POSE LIKE SUKHASANA, ARDHPADMANASANA OR PADMASANA, IN WHICH YOU CAN SIT FOR LONG TIME.

• BREATHE DEEPLY AND EXHALE SLOWLY AS SLOWLY YOU CAN, WATCH YOUR BREATHING PATTERN AND START CONCENTRATING.

• NOW TRY TO AVOID THOUGHTS COMING IN YOUR MIND AND DISTRACTING. ALSO AVOID SOUNDS NEAR YOU.

• CLOSE YOU EYES AND BREATHE DEEPLY, START CONCENTRATING ON YOUR BREATH WITH CLOSED EYES.

• NOW START WATCHING YOUR BODY WITH CLOSED EYES FROM BOTTOM TO TOP, PART BY PART.

• FIND YOURSELF IN HAPPY PLACE OR PLACE WHERE YOU FEEL CALM AND RELAXED AND ENJOY THE SCENERY.

• KEEP MEDITATING UNTIL YOU FEEL RELAXED, CALM AND HAPPY. USUALLY IT TAKES 10-20 MINUTES TO RELAX YOUR MIND. 

 

 RELAXATION TECHNIQUES 

 RELAXATION TECHNIQUES ARE VERY HELPFUL IN REDUCING STRESS.THERE ARE 3 TYPES OF RELAXATION TECHNIQUES- IRT ( INSTANT RELAXATION TECH.), QRT ( QUICK RELAXATION TECH. ) AND DRT ( DEEP RELATION TECH. ).

HEALTHY DIET 

A HEALTHY DIET PLAYS IMPORTANT ROLE IN REDUCING STRESS. DIET WHICH REDUCE STRESS MUST CONTAIN CALCIUM, POTASSIUM, MAGNESIUM, VITAMIN-C, OMEGA 3 FATTY ACIDS, VITAMIN E AND VITAMIN B, FIBERS.

 

GOOD SLEEP 

 GOOD SLEEP FOR 7-9 HOURS HELPS RELIEVING STRESS,AS YOUR WHOLE BODY IS RELAXED.ONE SHOULD MAINTAIN A GOOD SLEEP HYGIENE WHILE SLEEPING.

7. OTHER METHODS TO RELIEVE STRESS CAN BE PRAYER, MUSIC OF YOUR CHOICE,FUN ACTIVITIES, WALKING IN CALM PLACES, ENJOYING WITH FRIENDS, SHARING YOUR PROBLEMS AND MANY MORE.

STRESS IS NOTHING IF YOU KNOW HOW TO MANAGE IT.THE NATURAL METHODS ARE MOST EASY AND COMFORTABLE TO MANAGE STRESS UNTIL YOU REALIZE IT.