You’re a busy person, there is a tonne of duties that have to be carried out right from when you wake up in the morning. And that’s completely understandable. But, before you get cracking with the day’s tasks, there is a simple to-do list that you must check off if you want to make the best of the day.
Did you know?
These activities are curated to rejuvenate and refresh your body and mind. In this article, we give you the answer to how to start your day –
First things first, drink a glass of water before you leave your bed. If possible, you should opt for lukewarm water. Either keep a thermos full of warm water by your bedside or go over to your kitchen and heat some water. Drinking water early in the morning is the best way to detox your body as it is sure to flush away the pathogens in your body when you urinate.
Planning your day ahead is a very essential habit and should be a part of your morning routine, it is as critical as hydrating yourself with one glass of water at room temperature.
Dr. Ashish Bajaj, M.B.B.S., M.D.
The best way to start the day is by basking in the sun. The early morning sun can do wonders for your health. The soft slanted sunlight is devoid of the usual harmful UV rays. And instead, it can ply you with loads of Vitamin D to make your bones stronger, boost your immune system, improve blood circulation, and help your body assimilate other minerals like phosphorus and calcium.
Besides, after 10-12 hours of nighttime darkness and artificial lights, your body craves exposure to natural light and this will naturally boost the production of endorphins or happy hormones.
Sleeping all night will rejuvenate your body and brain but lying in bed all night without getting much activity stiffens all the muscles of your body and reduces the mobility of your joints and limbs. That is why it is compulsory to stretch the different parts of your body to ease out the tension and soreness in your muscles and joints. There are further benefits of stretching after waking up:
Midnight snacks may damage your health, but starting your day with a light snack is actually a good idea. It has been many hours since your dinner. And before it’s time for a heavy breakfast, it’s actually wise to let your stomach get used to some food with a small and healthy snack. Here are a few snack ideas for you to mull over:
Meditation can calm your mind, get a better grip on yourself and channel all your focus and attention on the tasks at hand without getting sidetracked. If you squeeze in even 10 minutes of meditation in your early morning routine, you will reap the benefits throughout the day. If you are wondering how to start your day positively, then this is definitely one of them.
I have seen a lot of people skip breakfast due to various reasons. Skipping breakfast is biggest brain damaging habit. Nobody should skip a breakfast.
Dr. M.G. Kartheeka, MBBS, MD
Reading can include anything you want- a gripping novel that you can’t let go of, the news that will keep you abreast of the times, or a self-help book to keep you motivated. Reading in the morning is a way of enriching yourself before your workday begins.
What better way of tackling your tasks efficiently than chalking out a meticulous routine for the day ahead. You can either do it in your head or jot down a to-do list. This way you will not skip or forget anything important.
If you are going through some trying times, it’s quite natural to feel gloomy and upset. You may even find yourself doubting your own capabilities. But losing faith is the surest path to failure. The best way to start the day is to tell yourself that you are a warrior and that you will take challenges one at a time and find solutions to all of them. Give yourself a mental high-five. This simple act can dramatically raise your confidence and efficiency.
To be able to complete the daily tasks you need energy which is you must draw from food. Start your day on a healthy and positive note with a power-packed breakfast that helps break your overnight fast and keeps you going for hours.
During the night, the body breaks down glucose which is stored in your body as glycogen, this is released into the bloodstream, which maintains blood glucose levels and keeps the brain in good health and working condition. But when you skip breakfast or do not have a healthy meal your body starts to break down stored fatty acids. When these fatty acids are broken down, it reduces energy levels. Some healthy breakfast choices you can make every morning to keep yourself in the best shape are porridge, whole grain cereals with low-fat milk/greek yoghurt topped with fresh fruits, overnight oats, spinach omelette, besan chilla, dhokla, crumpets with baked beans, poha, sooji upma, paneer stuffed parathas, shredded chicken wholegrain sandwich, boiled eggs with peanut butter toast and more!
These simple morning tips will help you be a better version of yourself. Planning on how to start your day shouldn’t be rocket science. To make time for them, you will need to wake up a little early, but we promise, it’s worth the inconvenience.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Traffic congestion is a significant issue in urban areas. Traffic noise and traffic-related air pollutants co-exist in the traffic environment. Polluted air from road transport vehicles contributes significantly to air quality problems through vehicle emissions, which have various harmful impacts on public health.
Traffic and its allied effects can have various adverse health consequences. There is evidence which has confirmed that exposure to traffic noise significantly increases the risk for heart-related diseases, such as high blood pressure, heart attacks, etc. Also, traffic noise can induce adverse effects on the nervous system, leading to the increasing levels of anxiety, irritation, and sleeplessness.
Twofold higher risk of Type 2 diabetes is also observed for people exposed to intense traffic. Long-term exposure to particulate matter increases type two diabetes risk in the general population, as does living close to a major road. Also, particulate matter and the increase in oxidative stress have ill-effects on the respiratory system. Besides, traffic noise is significantly associated with adverse pregnancy outcomes and can affect the hormonal and digestive system.
The public health effects of traffic during congestion are associated with early deaths. Road traffic noise also has been shown to increase the short-term risk of death from specific diseases of the cardiovascular, respiratory, and hormonal systems.
Moreover, people who live in areas with a higher vehicular burden and face most traffic stress also have the lower health status and higher depressive symptoms that people living in areas with less traffic. These findings suggest that traffic stress may represent an important factor that influences the well-being of urban populations.
Interestingly, studies have also shown that the level of blood adrenaline hormone increases in heavy-traffic compared with during low-traffic conditions. Also, the ability to estimate distance and recognition is reduced due to high-traffic compared to during low-traffic conditions. The increase of the adrenaline during driving on heavy-traffic days can lead to stress because ones accuracy and judgment may be reduced.
Also Read: 10 effects of stress on the body
A traffic jam means more vehicular emissions and more pollutants inundating the air. This slowly degrades the quality of air and affects all those who sit for hours at the end amidst traffic congestion. Hence one may say that traffic jams significantly increase air pollution.
An interesting thing to note is that the pollution gathered inside the cars in traffic jams is far higher than that around the cars moving outside. Some of the dangerous and long-lasting effects of traffic jam-induced air pollution are
Also Read: Essential Oils for Congestion: A Research-Based Guide for Relief
Since we cannot avoid the commute, we need to work around it and make the trip an enjoyable one or at least less stressful.
Such small changes in our daily life may help considerably in dealing with the ill-effects and the adverse health effects of traffic jam on our physical and mental well-being.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Diabetes affects the metabolism and may damage nerves, eyes, kidneys, and other organs. Any type of stress is harmful to people with diabetes as it increases the blood sugar level. Stress can be managed by meditation as it helps achieve a peaceful mind and good health.
Meditation helps diabetic patients by minimizing stress, reducing blood sugar levels and decreasing the risk of cardiovascular disease. A 10-15 minute meditation helps in reducing your stress and keeps your blood sugar level in check. This article further discusses how to manage diabetes with meditation in detail.
Meditation or Dhyana is as ancient as the Earth and practised all around the globe. It is a technique of focusing on breathing or a chant for a specified period. A 10 minute guided meditation works like an elixir for the body and is the perfect antidote to the hectic modern-day lifestyle.
A 10-minute meditation aids with managing depression and can be helpful in depleting autoimmune responses. It also helps in achieving a peaceful state of mind and calmness of body. For meditation, you don’t need any special equipment or changes in your lifestyle. Devoted time and constant practice are a must. Diabetic people may better manage blood sugar by practising meditation.
Here are some ways in which 10-15 minute guided meditation helps in managing diabetes:
Three important forms of 10-15 minute meditations could be an answer for how to manage diabetes. Here’s how meditation helps a diabetic patient:
Mindfulness meditation involves focusing all your senses on the present and making yourself aware of the present moments of life. It promotes living your life to the fullest. It is practised by developing awareness in your life and accepting an open attitude.
It helps in reducing stress hormones such as epinephrine, cortisol, and norepinephrine and reducing blood pressure. Your awareness of the present will help you deal with stress and remain calm in challenging scenarios in your life, which is the primary cause of blood sugar fluctuation.
Process:
Transcendental meditation helps in achieving restfulness. It reduces fatigue and tiredness, which is common in people with diabetes and provides a feeling of freshness. It may help diabetic patients control their blood glucose levels, reduce insulin resistance, and lower blood pressure.
In this 10 minutes guided meditation, a silent mantra is repeated in mind. The sound of the mantra helps in focusing your attention and calming the mind. The mantra is generally a syllable but can be a phrase. ”Aum” or ”Om” is a universal mantra that helps calm your mind.
Process:
Moving meditation involves simple rhythmic movements in a flow to focus and centre the mind and achieve a meditative state. Moving meditation has various forms such as yoga, tai chi, aikido, etc.
It comprises various specific poses or bodily movements with deep breathing patterns. The poses and breathing patterns help relax, reduce stress and soothe your mind and body.
Process:
This is best done under the guidance of a trainer.
Above mentioned mediation techniques help you combat stress and soothes your brain activities. Along with your doctor prescribed medications, diet and lifestyle modifications, meditation will further act as an adjunct to control your blood sugar level, improve the insulin response. . All you need to do is practise 10-15 minute meditation regularly with a dedicated mind.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
As the name suggests, ‘empty nest’ syndrome refers to the feeling of emptiness that parents go through when their children leave home for work and other reasons. Children grow up and become responsible enough to live alone, they learn to venture into new things and need to step out to meet their personal and professional demands. Parents on the other hand feel abandoned, miss the time spent with their children and this, in turn, can cause them to feel depressed, lonely and alienated. It is not a psychiatric illness but just a term used to denote the condition of parents when the last child leaves home.
As a parent, you want to provide your child with a good education, help them become independent and wish that they prosper in life. This often means your child might have to leave for a boarding school or go to college or work in a place far away from home and this can trigger mixed emotions and become really hard to deal with as parents.
At a young age, children are more dependent on their parents for every little thing, for their meals or studies and the sudden transformation usually affects both the parents.
Empty nest syndrome has three stages: grief, relief, and joy. In the first stage, parents tend to experience sadness, loss, loneliness, or even depression. In the second stage, parents move on to feeling relief and a sense of freedom as they develop a new rhythm of life.
Dr. M.G. Kartheeka, MBBS, MD
Some parents are more susceptible to empty nest syndrome than others. This may be because of having a single child or if your child leaves earlier than what you expected. Some parents may find living alone really difficult and have an emotional breakdown. Parents who have disturbance or complications in their marriages depend on their children and may feel more lonely when they leave. Parents who rely on their parental roles for self-identity and are full-time parents, suffer separation anxiety when their children leave more acutely. There are parents who like catering to their children’s needs because they think their children are dependent on them and when the children leave and capably look after themselves or parents suffering from a mental illness, anxiety disorder or any other chronic illness tend to have higher chances of experiencing empty nest syndrome.
The causes of empty nest syndrome may vary among parents. Some of them include:
Researchers have found that parents and caregivers suffering from empty nest syndrome may experience the following symptoms:
Empty nest syndrome symptoms can be noticed in both parents. The age group most affected with empty nest syndrome is between 40 – 50. However, based on gender a few things may differ. While women may be at risk of being depressed and experience social withdrawal, the father may turn alcoholic or indulge in substance abuse.
Empty Nest Syndrome can even prompt suicidal thoughts in parents. If you seek timely help, you will be able to deal with this issue better.
Marital stress is not uncommon among parents transitioning into a new rhythm with their children out of the house and can often cause increased tension and bickering. It may be helpful to seek professional help to resolve the issues arising due to this situation as it may be temporary but might have a huge impact on the couple.
Dr. Ashish Bajaj – M.B.B.S, M.D.
If you think this situation will last forever, remind yourself that it won’t. Your friends and family will support you during this transitional period of your life. You don’t have to deal with this feeling of loss alone. You must speak to psychiatrists, psychologists and ensure that you get proper help to live in a healthy manner. There are therapies to manage your symptoms effectively and keeping your mind calm and stress-free is the best solution for empty nest syndrome.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Meditation is a concept that has been around for aeons of years now. No longer restricted to the Himalayan monks, this concept is slowing but surely gaining popularity amongst people, both young and old.
Meditation is a habitual process of training the mind thereby increasing our focus and concentration. This also involves decluttering the mind, working on our thoughts and redirecting them towards positivity.
Today’s hard and stressful lifestyle has prompted people to practice meditation on a regular basis, and its benefits go far beyond spirituality.
There are primarily two styles of meditation:
Some popular health benefits that make meditation a popular choice amongst many includes:
Did you know the risk of Alzheimer’s disease might be increased by stress, sadness, anxiety, and poor sleep habits? By lowering these risk factors, meditation may also lower the likelihood of dementia and cognitive decline.
Dr. Rajeev Singh, BAMS
Read More: 11 Benefits of Laughter
2. Get a hold of your stress levels and anxiety
Research has proved that regular meditation benefits an individual by reducing his/her anxiety or stress levels. Meditation calms down the mind and prevents strong emotions from resurfacing. So practice meditation regularly and enjoy some blissful peace and tranquillity.
In my experience, meditation may aid individuals in managing their addictions to substances. When practised consistently, people can refocus their attention and control their urge, appetite, and anxiety. I recommend everyone from all ages indulge in the regular practice of meditation.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
3. Enhance Self-awareness
Certain forms of meditation help an individual develop a strong understanding of themselves. When you are more in sync with your true self, you can help yourself grow into your best person. Gaining a better understanding of your thought patterns helps you to direct them towards more constructive and positive trends.
Must Read: Managing stress: how to keep calm and carry on
Also Read: 10 Effects of Stress on the Body
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.