Natural ways of dealing the stress

Pain and stress has strong correlation and inter related to each other. In the present world, depression is one of the chronic disorder which negatively impact the persons growth. When a person is on chronic stress, eventually he will become hyperalgesic, where he shows extreme sensitivity to mild stimulation and vice versa. The tolerating capacity may get diminished. It is essential to balance the life to live healthier.
In order to overcome stress, apart from medical interventions, there are certain natural modalities available which could be followed effectively and efficiently to improve the quality of life. These includes,

  •  Changing the sleep cycle. Practicing the habit of Early wake and early bed will helps to go in accordance with the natural mechanism of the body. Sun is the natural source of energy and helps to rejuvenate the body during sun rise. Also that, certain hormones like somatotropin are typically secreted during sleep, hence adequate sleep at right time is important.
  • In general, the metabolic activity will be tremendously high in the morning and gradually decreases during night. Dumping the stomach in dinner will collapse the metabolism and impairs the proper sleep cycle. Ideally dinner should be wind up by on or before 8 pm.
  • Breathing fresh air at the early morning, where the pollution is minimal, helps to open up the respiratory system, and freshen the brain thus activating the neural system.
  • Meditating at this time, will helps to refresh the thought process by intensifying the focus and determination.
  • Regular physical activity plays a vital role. It not only improve the tonicity of the muscles and rejuvenate the body and controls the pain but also provide a positive vibration around the body which helps for relieving stress.
  • Hydrating the body adequately will helps to remove the toxins, this in-turn controls the chronic inflammatory conditions effectively.
  • Eating healthy foods and avoiding junks will improvise the health.
  •  Sweating is one of the effective way to remove toxins.
  • Changing the life style from sedentary to active is crucial.
  • More than what we eat, eating at right time is significantly important. Giving less stress to digestive system will helps to solve most of the stress related conditions.

Even-though stress is a chronic mental illness, it is possible to handle and keep it under control by making reasonable changes in the life style

Influence of lifestyle on lower backpain

Patient : doc, I am having severe back-pain. Sometimes it is extremely unbearable. I am scared !! Am I suffering from any serious issue?
Doctor : ho! Please relax, do not panic! Let us sort it out. But before proceeding into it, I would like to know a few things about your regular activities
Patient : yes sure, I will give you the honest answers
Doctor : That’s good. Ok tell me, have you ever met with trauma or accident before ?
Patient : No doc. I hardly prefer to travel and I had never encountered such incidents
Doctor : Fine. What’s your nature of work?
Patient : Well, I work in a corporate company, and almost I will spend my days with laptop
Doctor : oh ok! How do you start the day? What sort of physical activity you do ?
Patient : I do not have enough time to spend for such things. Infact I am a nocturnal person. I will wake up late in the morning. I always go to office in a hurry.
Doctor : humm.. So what you will do in the leisure time?
Patient : As you know I have tight schedules, I always prefer to spend my free time by relaxing on sofa and watching TV , chit chatting with friends and family, having mouth watering foods, by taking a good nap, like that.
Doctor : So, as such you are leading a sedentary life !
Patient : Not exactly, but yes!
Doctor : So, how can you expect your body to support you?
Patient : what !!!

Hah, have you been one among this category ? Then, this is for you.

Lower back pain is a chronic disease which is quite common in this modern world. The pain starts at the lumbar – sacral region and slowly aggravate by restricting the movements. The pain often mimic disc prolapse or disc displacement. Before going into major investigation, it is important to rule out the life style impact.

When living in a sedentary life, the body mechanism becomes weakened. The foremost affected portions are the lower back muscles, Which in turn will weaken the bones of that region. It is essential to correct the lifestyle before going into medical interventions. This chronic condition will not only affect the physical stability, but also will cause mental disturbances due to lack of adequate sleep and prolonged pain.

Having regular physical activity is one of the essential element for this condition. This not only plays a vital role in muscle strengthening but also improves the quality of life. Being physically fit will boost up the confidence and helps to overcome anxiety and depression. While exercising, the body will release certain chemicals called endorphins. These endorphins interacts with the receptors in the brain, which reduces the perception of pain. Endorphins also triggers a positive feel in the body.

Thus it is significantly important to get involve in active physical workout to cope up with the chronic pain. It is not merely advisable to sit continuously in a place for more than 45 mins. Multiple stretches in between such longer durations are highly recommended.

Effects of yoga on chronic pain

PAIN
Pain is the natural process to indicate the body about an unnatural or unusual happening; it could be physical or mental pain. Depending on the one’s own ability to overcome the pain, the severity scale may get varied. More-than the physical strength, it is crucial to have mental stability in order to handle the pain effectively.

YOGA AS THE SOURCE OF PAIN RELIEF :
Among the various methods of handling the pain , one efficient way could be YOGA. Yoga is a form of an activity which combines exercise, breathing and meditation, in order to stabilize the mind and the body. Properly practiced yoga would help to relieve pain from chronic health conditions like myalgia, lower back pain, migraine, arthritis, prolonged stress, obesity, hypertension etc.

HOW YOGA IS PRACTICED?
Yoga is practiced under three sections, wherein all the sections should be covered in one sitting to get the desired results. It starts with stretch exercises where the bodily muscles get activated. This helps to improve the flexibility of the bones and muscles. This is followed by breathing exercises, which is the vital component of yoga. This helps to rejuvenate the body and relax the mind. Finally it is ended with meditation, wherein immense focus and moral strength is improved. These postures could be modified according to the physical illness of the patients. The total duration of yoga could be varied from 15 mins to 1 hour or even more according to the individual comfort. On the same way, the total sittings per day shall also be determined. But it is significantly important to practice yoga on the empty stomach, in order to make effective movements.

HOW YOGA RELIEVES CHRONIC PAIN ?
Chronic pain is the factor which stimulates depression and anxiety. This in-turn will bring about behavioral modifications and emotional disturbances. By practicing yoga, a balance between the mind and the body have occur, which helps to stabilize the system. According to the researchers studies, the changes in the endocrine system has also been noticed which are in the extend support to this ancient practice.

CONCLUSION :
To conclude, even-though there are various methods available to overcome pain, yoga is one of the best way to choose with, for its own beneficial effects which are strong and effective.

ESSENTIAL OILS

Have you ever stuck up with choosing the oil for cooking ??? Here are some facts to be considered and to know before choosing the oils… For the country like india we are definitely not on the right track for choosing oils. Earlier people use to consume oil of what they get from their locality( for eg, south they preferred coconut and sesame oils, east and north with mustard oil, west and centre with groundnut oil) … They did cold compressed process to make it edible…All of a sudden everything was inversed and industrialized refined oils started to rule us…. Does it have impact on our health !!!!!

For an instance, we all know there are increase in cardiovascular diseases (heart problems) in india on recent decades. Do that have correlation with the oils we use now??? yes, it does….

Firstly what are essential oils and why are they  required!!!!!

Certain fatty acids like linoleic acid, linolenic acid (ALA), arachidonic acid, eicosapentaenoic acid( EPA), decosahexanoic acid (DHA) which are all certain unsaturated fatty acids are cannot be synthesized by our body and so we depend on plants and other animals as a source of supplement.

Why are they necessary!!!!

  • They are required for fat soluble vitamins (A, D, E, K)
  • For transporting certain essential elements from in and out of the cell
  • To maintain the integrity of the cell membrane
  • They are responsible for the synthesis of certain vital substances like prostaglandins, prostacyclin, thromboxane, leukotriene etc .. which plays an important role in body defense mechanism, as a platelet aggregation and to stop bleeding, etc.

Thus certain amount of oil intake per day in our regular diet is essential. For an optimal health benefit, try to limit the total fat intake to 25-30 percent of your total calorie intake.

So now, we all talk about trans fats, saturated FA, mono unsaturated FA, polyunsaturated FA, omega 3 and 6 FA!!! What are their clinical significance and which one is necessary for the healthy life!!!! Here comes a brief idea…

Saturated fatty acids (SFA):

  • They are the major component of meat products ( mainly red meat) making it white greasy and soilds at room temperature
  • Other main sources are dairy products and palm oils
  • consumption of saturated fats causes imcreased incidence of coronary heart disease by increasing total plasma cholesterol and LDL cholesterol, and increased risk of prostrate and colon cancer

Monounsaturated fatty acids (MUFA):

  • It lowers both plasma cholesterol and LDL cholesterol but maintains or increase HDL cholesterol thus decreasing incidence of coronary heart disease.
  • Olive oil is rich in MUFA

Polyunsaturated fatty acids (PUFA):

  • consumption of omega 6 PUFA lower plasma cholesterol and LDL cholesterol but HDL cholestrol is also lowered.
  • Consumption of omega 3 PUFA protects from coronary heart diseases and lowering the BP but they have little effect on LDL  or HDL cholesterol levels. Flax seeds, canola oil, soyabean oil, and fish oil ( salmon fish) are their main source.
  • Nuts, avocados, soyabean, sesame oil, cottonseed oil, corn oil, sunflower oil, canola oil, safflower oil, mustard oil, groundnut oil , rice bran oil, etc mainly have omega 6 PUFA and minimal amount of MUFA and SFA. 

Now, what are trans fats !!!!

Before knowing about the trans fats, we should know about something called ” SMOKE POINT” . It is the temperature at which the oil starts to burn and smoke.

Why is it so important???

When the oil burns( or reaches it smoke point), the double bonds in unsaturated FA is converted into trans double bonds by partial hydrogenation thus they are chemically unsaturated FA but behave like saturated FA which is termed as trans fatty acid. Dietary intake of trans fatty acids raise the level of triglycerides and LDL cholesterol and reduce the HDL cholesterol level thus increasing the risk of cardiovascular disease and diabetes... The dietary values referring partial dehydrogenation is nothing but the trans fatty acids.

Reference link for smoke point of different oils

Thus it is very much important of knowing what oil to use for what purpose…

IMG_0430

On coming to refined and unrefined oils,
Unrefined / raw/ virgin / extra virgin oils are simply cold compressed oils which are minimal or nil heat processed whereas refined oils are subjected to high temperature inorder to get its texture , deodorize, colourless, and to increase the smoke point. Thus there are maximum chances of undergoing partial dehydrogenation and becoming trans fatty acids.

Thus choosing up an oil have a silent and critical role to play with our health and fitness.

REFERENCES:

https://goo.gl/nxnJa8

https://en.m.wikipedia.org/wiki/Smoke_point