How to Healthy Dieting

When wanting to lose weight, you must be looking for different ways to get rid of the extra lumps of fats. It is but natural that you do not wish to go for the crash diets as they are nearer to starvation and are believed to come along with a lot of side effects. However, there are several safe and easy weight loss plans that you can follow at home, without starving yourself. Following these dieting tips will help to lose weight and maintain it for a longer time.

Tips on Healthy Dieting to Lose Weight

  • A diet is said to be healthy when it comprises all essential nutrients like minerals and vitamins in sufficient amounts. Your diet should be a complete diet inclusive of all these elements.
  • In order to lose weight with a diet, you need to make the right choice of foods. Go for foods that are healthy, fresh, nutritious, containing more than one essential nutrient.
  • Your diet should contain healthy calories and less amounts of fats and cholesterol. Excess fats and cholesterol can lead to weight gain and health disorders.
  • It is essential to chalk out proper diet plans and make a list of foods that you should eat and the ones that need to be avoided. Try to focus on the foods that you can eat rather than those to be avoided.
  • You should watch and know what you eat. Your healthy looking processed fruit juice may actually contain excess amounts of sugars which is bad for health. Therefore, you should know the ingredients of the foods included in your daily diet menu.
  • Make sure you eat only when you are hungry and avoid eating in-between meals. You can have smaller meals throughout the day to prevent hunger pangs, but, avoid emotional eating and foods like chocolates and chips.

Healthy Foods

Based on the aforementioned tips, here is a food list that can be used to chalk out your dieting plan. Remember, your focus should be on the natural and fresh products and foods. Processed and packaged foods should be avoided as much as possible.

  • All fruits, vegetables, beans, leafy vegetables
    Low fat dairy foods, cheese, tofu
    Complex carbohydrates like whole wheat products, brown rice, pasta
    Lean meats, skinless chicken
    Fish, fish oil, lean fish
    Nuts, seeds, olive oil

With these foods, you can make healthy eating choices like vegetable soups and broths, vegetable and chicken sandwiches, vegetable spaghetti and pasta, boiled fish, cut fruits and fresh fruit juices, low-fat milk, soy milk, vegetable pizza, etc., and include them in your weight loss diet. Secondly, cereals, oatmeal, flaxseed, dark chocolate, dates, almonds, etc., are considered as healthy diet snacks and should be consumed as a substitute for chips and other processed foods. On the other hand, the foods to be avoided include all fat, sugar, and caffeine containing foods. Fried and salty foods should also be excluded from the diet as they lead to weight gain.

Lastly, as one of the best tips, remember to have proper meals (sufficient in calories, and not exceeding it) and drink adequate amounts of water every day to lose and maintain a proper weight. It is recommended to consult the doctor before following these diet tips, in case you suffer from any chronic disorder.

Tips to Choose Healthy Meat Cuts

Meat is a very important component of a healthy diet. In fact, non-vegetarians absolutely relish its taste so much that it is difficult for them to exclude meat from their diet, once they are hooked on to it. Iron absorption from meat is much higher than that absorbed from plant sources. In fact, the heme iron found in meat helps you absorb the iron from vegetables and whole grains. But, if you have been concerned about excess fat and carbohydrate intake from meat consumption, you do not need to forgo it. Choosing healthy cuts of meat will supplement your body with high energy required for physical activity without showing up on your waist size. Meat cut refers to the part of the animal body from where the meat was cut. In cows, the meat around the ribs and shoulders has the highest fat content while the meat taken out from the ’round’ or ‘loin’ is the leanest. Look for these words on the packaging too.

Tips for Choosing Healthy Meat
Choosing the right cut of meat begins with selecting the right type of meat. Lean meat is the best meat habit that you can have. It significantly cuts down unwanted calories from fat. Any normal meat contains excess fat on its sides. The following are some pointers which can help you in arriving at a decision:
● Always choose the leanest meat that you can find as it is high in protein.
● All kinds of meat have a different fat content. You can cut down on fat on your meat by removing the visible fat.
● Carefully strain all the cuts of meat. Trim the extra fat on the sides with the help of scissors.

● Buy your meat from stores where the butcher cuts the meat according to your requirements and the meat is not prepackaged.
● Lean meats can be more expensive so the next time you are at the butcher’s shop, ask him to cut out the fat from the edges and then give you the meat.
● By asking the butcher to modify the meat, you won’t have to pay more for buying the leaner part specifically.

● White meat is less calorific than the darker varieties.
● Always buy fresh meat from the store for healthier options because they do not contain added preservatives.
● Remove the skin before cooking your meat as heat makes the fat melt and penetrate deeper into the meat.
Beef: America’s Favorite Meat
Beef is the favorite meat choice of most Americans. You can get ground beef that is up to 97% lean and contain less than 10% fat. However, ground chicken is a much better substitute as it has much lesser fat content. When buying ground varieties, make sure that it is at least 90% leaner. A good meat cut of beef has less marbling. Select grade variety of beef is the leanest meat cut of beef that contains less than 10 g of fat per 100 g. The ‘extra lean’ variety further cuts down this fat amount to half. Also, the fat from beef is marbled out from a cut which is visible in all lean fat varieties. Pay attention to this cut while buying meat. The best lean cuts of meat are tenderloin, top loin, sirloin, top round and eye of the round.

Healthy Types of Meat: White, Breast, Skinless
Emu, venison, quail, rabbit are exotic healthy meat choices that contain the same amount of proteins with a much lesser fat content. Skinless, boneless chicken and seafood are also great low fat meat options. Affordable healthy meats include goat meat which is a good substitute for lamb and buffalo which is a lean hybrid of bison and beef. It contains up to 7% fat and 20% protein. Prefer grilling your meat instead of deep-frying it.

Type of Meat to Avoid
You know how we eat turkey only for Christmas and Thanksgiving. This is because turkey meat is rich in fat content and greasy. The same holds true for duck and goose. Sausage and bacon are high in cholesterol. However, ground turkey breasts are low in calorific content and good beef substitutes. Even though chicken is a much healthier option, it can be trimmed too. The cheaper the meat, the higher is its fat content. In prepackaged meats, the fat is concealed with the meat in the packaging. Hence, avoid buying these packs. Do not buy meat that reads ‘rib’ on its label. It is an indication that it is high in fat content. Never buy ‘prime grade’ beef, it has the highest fat content. Avoid meats containing added sugar, cornstarch or wheat starch. However, if you still choose to indulge in any of these meats, buy ‘nitrite free’ versions.

Meat is really good for you because it is rich in nutrients like proteins, vitamin B, vitamin K, iron and zinc. It is better to choose healthy cuts of meat instead of completely discarding it from your diet. Do keep a tab on your portion sizes as well and enjoy your meal.

Tips Health for Men

Men like women, know how important it is to be healthy, however, even they conveniently ignore this aspect of life. Men seem to harbor an odd concept of strength (a throwback of the stone age, I guess!), they actually believe that their strength is not going to diminish, they may have a few bad days, but will never really get weak, or suffer the problems, women do. Well, here is a news flash – the hectic lifestyles men lead, takes a toll on their body as well as mind. And the only way to manage through all the days and ensure good health in the old age is to give priority to health.

Useful Tips for Men to Stay Healthy

Eat Well

What you eat now will determine the state of your health in the years to come. A good healthy meal should consist plenty of fruits, vegetables, nuts, whole grains, milk (whole or skimmed), lean and/or white meat like poultry and fish, red meat in proportion, etc. Make sure the food is low-fat, carries very little trans fat, and cholesterol, and wherever possible avoid pre-packed and processed refined foods.

Exercise

Fitness tips include exercising regularly up to four times a week for an hour, to help improve the overall condition. A good fitness regime can prevent the incidence of back injury, and in the longer run, lower the risk of osteoporosis. Cardiovascular exercises combined with aerobics will improve blood circulation, and prevent heart disease. Simple activities like walking, jogging, sprinting, swimming, bicycling, etc., can help to improve muscle strength, and tone the body.

Manage Weight

A good body weight doesn’t just make you look good, it also helps to optimize your health. Ensuring a good weight will ensure that your blood pressure and cholesterol stays in check and blood sugar does not escalate. Also, the risk of heart disease, diabetes, hypertension, and obesity (unless genetically prevalent) does not get added in your list of woes. A healthy weight range is not that difficult to achieve. A healthy diet and exercise followed with dedication will do the job for you. And looking good will definitely make you feel good, boosting your morale along the way.

Alcohol and Smoking

It would be best to avoid both these harmful elements, though it’s easier said than done. If you can’t get rid of these habits, ensure to keep them in moderation. While smoking increases the risk of cancer, drinking can spill out of control and turn you into an alcoholic, which will simply ruin your health, and ultimately your life. Well, I guess this is like carrying a bit too far, but consequences of prolonged and excessive drinking and smoking do have adverse effects on the overall health.

Regular Check-up

Going for a regular medical checkup is not a ‘woman and child thing’ alone, men need to do it too, for most diseases come without major announcements in men. Regular screening tests for obesity, blood pressure and sugar, cholesterol, diabetes, sexually transmitted diseases, and prostate cancer is essential. In men over the age of 40, cancer can develop in the male reproductive gland; prostate, due to numerous reasons. An active sexual life too, is imperative for maintaining good health.\

 

Healthy Tips for Seniors

It is said that health is wealth. As people grow old, they are more prone to health disorders such as obesity, high cholesterol, high blood pressure and heart diseases. Most of these diseases occur due to inactivity and consumption of spicy foods. Aging causes several disorders such as constipation, indigestion and irritable bowel syndromes. Senior citizens may suffer from poor eyesight, hearing loss and fatigue. Therefore, it is necessary to check the blood glucose level, blood pressure level and cholesterol level for a sound health. Given below are a few tips which will help them stay fit and healthy for a long time.

Proper Diet
Food plays a vital role in maintaining a sound health. Nutritious foods like leafy vegetables, cereals, grains, fresh salads, and fruits should be a part of daily diet. It is best to opt for a low fat diet to keep the cholesterol level under control. Besides, seniors should consume lots of spinach, nuts, beans that have enough magnesium necessary to maintain blood pressure.

Adequate Hydration
Water is another important element that keeps a person hydrated and helps in curing diseases such as dehydration and constipation.

Avoid Fast Food
Fast foods or processed foods have adverse effects on the body despite their delicious taste. Therefore, seniors should minimize the intake of processed food. Instead of oily fried foods they should consume boiled, baked, steamed or grilled foods.

Regular Exercise
Exercise keeps the body fit and healthy. Therefore, one should do exercise on a regular basis. Besides, exercises like aerobics can enliven the mind with zest and enthusiasm.

Weight Loss
Senior citizens tend to put on weight because of their sedentary lifestyle. This is bad for their health and can lead to many health hazards such as obesity, unreasonable fatigue and risk of high cholesterol level. Therefore, they should try to lose excess weight by doing exercises and yoga.

Reduce Stress and Anxiety
Senior citizens face a lot of stress as they grow older. Often they are overloaded with varied tensions and insecurities. This anxiety or tension may cause heartburn, panic attacks, acid indigestion and constipation. Therefore it is mandatory for them to reduce the excess amount of stress and anxiety. Relaxation techniques like listening to music, imagining beautiful objects, watching TV, sharing sorrows with near and dear ones may help them to fight against stress. These techniques help in building self-confidence, decisive power and positive thinking.

Physical Activity
Some amount of moderate physical activities such as gardening, cooking, walking, swimming, jogging, etc., are good for health and keep the body fit to fight against diseases.

Avoid Smoking and Alcoholic Drinks
It is known to all that alcohol addiction and cigarette is injurious to health. Therefore, it is better to avoid smoking and consumption of alcoholic drinks.

Laughter Therapy
Laughter is another element that can assist in healthy living. It lifts one’s spirit and provides physiological benefits too.

Regular Health Checkup
A senior citizen should undergo medical checkup on a regular basis. It includes, measuring the blood pressure, ENT and ophthalmic checkup. Those who develop hearing loss can use hearing aids for better hearing effect.

It is very important for senior citizens to keep fit, physically as well as mentally. It is equally important to be realistic and maintain a happy sexual relationship. Here, love, understanding and mutual co-operation between the couple play a major role.

Importance of Nutrition for Your Body

In our day to day life we all are given many lessons on the importance of nutrition in our schools and at home when we are young. Elders who suffer from different kinds of diseases are asked to consume quality food. The truth is that nutrition is an essential part of every person’s life – be it children, teenagers, adults or aged people. Doctors and nutritionists suggest that only a balanced diet can provide us with the essential nutrients and minerals necessary for growth and repair of wear and tear of our body. For athletes, it is especially important to consume nutritious food. The intake of healthy foods can help them achieve high levels of endurance and stamina.

Significance
A diet can be called nutritious if we obtain essential macro nutrients, such as proteins, fats, and carbohydrates, as well as micro nutrients, like vitamins and minerals from it.

Essential Nutrients
The function of macro nutrients is to provide energy and strength to the body. Micro nutrients play an important role in the smooth functioning of cells of our body. An adequate and proportionate intake of carbohydrates, proteins, and fats is essential from the point of keeping infections, cardiovascular diseases and contagious diseases at bay.

Proteins
Proteins perform the function of building tissues of muscles and maintaining and repairing them. By consuming protein-rich foods, one can meet the amino acid requirement of the body. Amino acids are necessary for proper functioning of our body. It is possible to meet protein requirement of our body through milk, milk products, legumes, nuts, etc.

Carbohydrates
Carbohydrates are useful from the point of meeting energy needs of the body. However, we should not consume them in excess because by doing so, the fat content in our body can rise to dangerous levels. The accumulation of fats in the body takes place if carbohydrates are left unused. Carbohydrates are of two types: simple carbohydrates and complex carbohydrates. Simple carbohydrates are useful from the point of meeting immediate energy requirements of the body; this is because they provide the body with quick energy. Complex carbohydrates, on the other hand, provide the body with energy that requires a comparatively longer time for assimilation.

Fats
The main function of fats is to protect delicate organs of our body. Fats are the insulators of human body, and hence, consuming them in sufficient amounts is necessary.

Other Nutrients
Minerals and calcium assist in proper contraction of muscles and clotting of blood – these are amongst the important processes of human body. Calcium and phosphorus assist in the growth of bones and teeth whereas iron supplies oxygen to lungs; these nutrients help in the smooth functioning of human bodily systems. Intake of sodium in right quantities is essential for the overall development of the body.

Tips to Keep Your Relationship Stay Healthy

Healthy relationships are effortless, if both the persons involved take equal effort to maintain it. Some of you maybe in a long distance relationship, some might be married, some might be engaged in a fling, or some of you might be reading this to get into a relationship. Nonetheless, the rules of creating a balanced relationship are the same irrespective of what your status is. A successful couple does nothing different, it’s just that they do things differently. A positive perspective towards life and your relationship is the first move towards building a long-lasting relationship. Here are a few suggestions to help you build the life of your dreams with your companion and confidant.

Art of Communication
Communication is an art of putting your thoughts into words, so that they are exactly understood by the opposite person. Communication does not mean going on talking unnecessarily. This is first mistake that couples make. One person in the relationship assumes the role of talker and the other becomes the listener. Their roles remain so forever. The talker forgets to listen and the listener becomes used to listening and not reacting. If your partner takes time to open up, help them out by asking questions. Often late bloomers, take early offense. So hear them out and give subtle reactions. You will gradually begin to notice increased confidence in both of you to open up and hear things out. Give each other a fair chance to listen is a good starting point.

Agree to Disagree
Regular conversations take the form of heated arguments amongst many couples. Understand that not every statement needs a reaction. Maybe a certain reaction may trigger off an argument with your partner. Just agree with whatever it is and there will be no harm done. Try and reach a mutual agreement, if that’s not possible, leave the topic for later. If you give it time, may be both of you will be able to think about it rationally.

Learn Everyday
Every single day is a blessing. Each moment with your partner is a moment to learn something new and discover the finer nuances of your relationships. Each one of us keep changing everyday, the circumstances around us change everyday, and with that our attitude also needs to change. The same applies when you are living with a person.

Honesty is the Best Policy
Consider it a cliché or an adage, ‘honesty is the best policy’. Be honest to your partner about what you feel. This will get both of you closer and strengthen the bond like never before. Another advantage of being honest is, it drives away all the inhibitions and fears in a relationship.

Time Out
After a certain period, couples complain about romance in a relationship being lost. To keep your relationship healthy, take some time out from your day-to-day routines to spend some quality time and catch up with each other. This can be done as dinners, indulging in outdoor activities, or just hanging out at a coffee shop like the old times.

Intimacy
Intimacy is a very important part of having a healthy relationship. Do not ignore your sex life (with your partner) under the garb of work pressure, children, distance, tiredness, or whatever it may be. Every time you shun away an intimate moment, you are making a crack in the relationship. Having a good intimate relationship not only brings you closer physically, but emotionally too.

Command Respect
Respect has to be earned. It can only be earned if only you learn to respect. Often, one of the partner plays the role of a dictator, while the other simply follows. Both the persons involved are equally responsible for this mistake. Learn to respect each other and understand that both of you are equally responsible towards the relationship.

Creating a meaningful relationship takes equal effort from both the persons. Sharing, caring, being apologetic, forgiving, and having realistic expectations are some of the important ingredients. Probably, you have heard and read these suggestions in several other places. However, this time take them seriously as you board the new phase of life for finding a fulfilling relationship.

Healthy Tips for Your Children

In today’s times, health problems like diabetes, cholesterol, and high blood pressure are not restricted to adults, but have become a common phenomenon among children too. The main culprit for this can be attributed to their inclination towards fast food and lack of activity. Kids love to gorge on fast foods like burgers, pizzas, etc., and with the introduction of video games and a host of interesting programs on television, they are more than happy to watch television instead of playing outdoor games.

Due to this lack of activity and no control on the food they eat, many children suffer from the problem of obesity at a very young age, which further leads to other serious diseases or illnesses. Hence, it becomes the responsibility of the parents to teach children important ways to remain healthy.

Healthy Tips for Your Children

The three most important factors that are necessary for the kids to remain healthy include:

  • a healthy diet
  • regular exercise
  • proper rest

Habits we learn during our childhood stay with us throughout our life; it is thus necessary that parents teach these three factors to children as soon as possible. However, you do not need to force them to learn these habits; set an example for them by following these things yourself. Let us look at each factor in detail.

Nutrition for a Healthy Diet
At a very young age itself, teach the kids to eat all types of food, like fruits, vegetables, meat, poultry, dairy products, etc. Their meals should be divided into five or six small meals throughout the day, rather than just three meals. Cultivate the habit of eating breakfast as it is said to be the most important meal of the day. Eating a healthy and nutritious breakfast helps their body to develop energy for the physical as well mental activities of the day.

Parents should also see to it that children have a healthy lunch while they are at school. Though there are many schools which provide lunch, its nutritious value is a topic of controversy. Hence, it will be best to pack them foods that are high in vitamins and minerals. Other than lunch, also make sure that you provide them with a healthy after school snack, as this is a time where they are likely to indulge in junk food. Dried and fresh fruits, yogurt, cereal bars, etc., are good choices for a healthy snack. Next comes the dinner, or evening meal, which should be converted to time spent with the family. Eating together at least once in a day will help the parents interact with their children and also to keep control on their eating habits. Talking to them about the nutritional facts of healthy foods is a good way of instilling healthy food habits in children. Though too much of junk food does harm a child’s body, there is no need to restrict it completely.

Fitness and Exercise
Indulging in daily outdoor games with friends is more than enough physical exercise for children. Parents should see to it that their kids do not spend their entire time in front of the television or playing video games. They should encourage them to take part in sports and other physical activities like dancing, etc., so that their body gets the required exercise. Arranging games for them and their friends regularly at home, in which they have to run around and play, is a good idea. On weekends, take them out walking, jogging, swimming, or cycling, at least for an hour, and you’ll be preventing childhood obesity.

Health and Proper Rest
Rest and sleep are two important factors to keep children healthy. Children require 9-13 hours of sleep, depending on their age group. Lack of sleep in children can cause problems like lack of attention at school, feeling sleepy during the day, poor academic performance, etc. Hence, parents must ensure that their children receive sufficient sleep.

Other than these tips, it is important to teach kids proper hygiene rules like regular washing of hands, brushing their teeth, etc., so that they are not affected by infections. Explain the importance of eating the right food and exercising to your kids. Remember, by doing this you are not only providing them a hale and hearty childhood, but also ensuring a healthy future.

Mental Health Tips

The rigors of daily life often take a toll on our mental health, and under such circumstances, we experience negative feelings like anger, anxiety, depression, etc. However, such emotions can be controlled, if we do some simple things that give us positivity. Here are some essential tips to stay positive despite all adversities.

Share your Feelings
Sharing feelings is a very good idea, because when you speak about your feelings, you get a clear picture of your own thoughts. Also, the person listening to you, can give you some fresh insights or valuable suggestions. In case, you don’t have anybody to share your feelings with, call up or write to a helpline. They can provide you with information on where to go for help.

Pen Down your Feelings on Paper
Write down all those thoughts, that are bothering you a lot, on a piece of paper. It helps to offload the heaviness of your mind. As a result, with a light mind you can think of better solutions for your problems (if there are any). This is good, particularly for people who are introverted. Many people keep a record of their thoughts and feelings on a regular basis. It helps them to be aware of and deal with changes in their thoughts over time.

Keep your Goals Real
We should set goals for ourselves to move forward in life, but the goals should be real and achievable, or else, it may add up to your stress. Do not expect too much from yourself. Our long term goals often appear too distant and unachievable. So, it is better to break up the long-term goals into a series of short-term goals. Chalk out a plan to complete each short term goal. Make changes in those plans, as and when required. Lastly, do not forget to compliment yourself generously, each time you succeed in achieving a goal.

Maintain Physical Fitness
Do some physical exercises regularly to keep your body fit. If you are not interested in hitting the gym every day, then start playing your favorite sport or just go for a brisk walk on alternate days. When you are physically active, your body releases some useful chemicals that make you feel better.

Eat Healthy, Sleep Well
Take a good, healthy, and balanced diet with lots of fresh fruits and vegetables. Research has shown that when you eat good food, it makes you feel better. Along with diet, proper sleep routine is also extremely important. A good eight hours night sleep helps you stay fresh and healthy throughout the day. On the contrary, lack of sleep may lead to problems like fatigue and irritation all through the following day and it may also pass on to the next day.

Avoid too much Alcohol
When one is feeling low or has a restless mind, one tends to consume alcohol to feel better. But that ‘better’ feeling is temporary. For the long term, alcohol is not good for mind or body. Consumption of alcohol can also lead to sleep disturbances .

Be Social
Your friends and relatives can make a lot of difference to your life. So, try to be in touch with them. However, sometimes, you may find it difficult to contact your loved ones, especially when you have experienced a bad day at work or college. Get rid of that inhibition as fast as possible. Make some extra efforts and give a call or send an email or a text message. The support that you receive from the person will help to lift up your mood within some time.

Listen to Music
Music has great healing powers, as it helps you to unwind your mind. It works wonders to uplift your mood and energize you. When you feel low, you can listen to songs that deeply touch your emotions. Some songs might remind you about certain special moments of your life and bring forth the inner joy.

Seek Help from Professionals
In case of some adverse situations, we tend to feel depressed. However, if the depression continues for a long time, you should opt for professional help without any hesitation. Remember, if you have identified your problem and are seeking for help, it shows your strength, not your weakness. It is one of the best ways to resolve your tensions.

Our wellness largely depends on the state of our mental health. Our abilities, disabilities, and productivity are all dependent on our mental fitness. The best way to keep our mind free from all anxieties, is to nurture only positive thoughts.

Meditation Techniques to Overcome Stress

Stress is a silent killer. Most of us have experienced or witnessed this at some time or the other.. Stress affects everything that we do―neither can we work efficiently enough, nor can we take proper decisions. Adding to that, a person who is undergoing stress is prone to certain medical conditions like heart diseases, hypertension, and diabetes.

It has been found that using certain meditation techniques helps reduce, and with the passage of time, prevent stress from affecting us. It would therefore do us good to learn some easy meditation forms to help in dealing with stress effectively. If you’ve never done meditation before, it would do you good to begin with some basic exercises first.

Breathing Technique

  • To begin with, choose a comfortable spot.
  • Make sure that you’re wearing loose and comfortable clothes.
  • There should be no distractions when you sit for meditation. So keep the phone, TV, and other noise-making objects away.
  • Sit on a rug or mat and fold your legs in the lotus position (the heels of both feet, under the thighs).
  • Keep your back straight. Initially (before you get used to this), you can rest your back against a wall. But make sure that it is always straight. Give up this practice once you’re able to sit without support.
  • Sit quietly and close your eyes.
  • Relax all the muscles of your body, one by one. Start with the muscles of the feet and move up till the head. Tell yourself that you can feel the stress ebbing away from each and every muscle. Slowly, you will start to feel yourself relaxing.
  • Since you are new at this, it is understandable if you start to get distracted and your thought process shifts. Try to focus your attention on your breathing.
  • Breathe deeply and evenly.
  • Concentrate on the air being inhaled and exhaled, concentrating on the way the air fills you up and then leaves you.
  • Do this for 20 minutes each day.
  • Repeating this technique twice or thrice a day will only add to the benefits it reaps.
  • It is said that meditating for 20 minutes per day (if done right) is as good as making up for 4 hours of rest.

Focus on Objects and Sound

  • Place an object, like a mug, or candle before you.
  • Now, start examining the object.
  • Look at all its details―the shape, size, texture, and temperature.
  • Concentrating and focusing your entire attention on the object at hand will help you build your focusing powers.
  • Sometimes, having a word that you can say out loud and then focusing on all its nuances can help.
  • Many people use the word ‘Om’ (Pronounced Oommm) to help concentrate better.

Create a Happy Place

This technique has been found to be very effective. Create a ‘happy place’ for yourself. Include all the things that make you happy and help you relax. Now, build situations around this and imagine it in all its entirety, covering all the nuances, and including as many senses as you can in this exercise.

Relaxing Exercises

More and more people these days are choosing to take up exercises like yoga and Tai-chi, which combine exercising and meditation, and thus lead to stress relief. These are a series of exercises that involve mastering several poses and postures in varied degrees of difficulty. They also include breathing workouts and techniques. When one focuses on these exercises, there is very little else that can distract you.

Meditation techniques for stress have been around for ages, but it is only now that we have begun to realize the far-reaching positive effects that they have on us. Being one with your mind and soul is truly the best way to relax and reduce stress. When you try these techniques, you’ll experience it for yourself.

Emotions Affect Our Health

In the 17th century, French philosopher René Descartes believed that, when a person experiences emotions – happy, sad, angry, etc., the body’s inner valves open up to release fluids like bile, phlegm, etc.
A human can make over 10,000 facial expressions to express a wide variety of subtle emotions.

Reasons that Lead to Positive Emotions

  • Moving to a new house
  • Getting married
  • Getting a new job
  • Getting a promotion
  • Having a baby
  • Having a child/sibling return home

Happy events lead to a flood of positive emotions – happiness, excitement, pleasure, satisfaction, etc. Emotion is associated with the heart because it leads to irregularity in blood flow, heartbeats, etc. However, when this happens due to controlled positive emotions, the heart remains healthy. These emotions have a positive effect on the entire body.

Happiness

Positive emotions can affect the heart, and make it healthy and strong. Being happy and blissful contributes to contentment, satisfaction, and warmth. It makes us want to smile and laugh. Joy, happiness, and laughter facilitate easy blood flow to the heart and lowers blood pressure. Sharing happiness, smiling, laughing, being grateful, etc., increases happiness manifold, which is good for the heart and small intestine.
Care and Affection

Sympathy, affection, kindness, care, and empathy are positive emotions that affect heart rate, i.e., they help normalize the heart function. Spending time with loved ones lowers blood pressure. Compassion, gratitude, and generosity affect the health of the liver, gallbladder, and the eyes. A spate of these emotions keeps these organs running in perfect order.
Love and Trust

Love is the fundamental emotion that no human can live without. At any time, age, or situation, people love to fall in love. Platonic crushes, adolescent excitement, mature love, or deeper commitments – each one makes a difference to one’s health. It’s comforting to know that, there’s always someone for you, someone to care for, to trust, and be trusted. Love, trust, honesty, support, and fairness are said to strengthen the functions of the spleen, heart, stomach, and pancreas.
Physical Intimacy

Physical intimacy – the expression of love and passion plays a very important role in our health. Hugs are great stress relievers – hugging people releases dopamine and oxytocin, and relieves stress. Holding hands is said to soothe the nerves and lower blood cholesterol. Meeting someone you are crazy about can literally set your blood racing, increase heartbeats, and raised palpitations. Love in all its forms lowers the risk of a heart attack.
Courage

Righteousness, calmness, truth, integrity, silence, gentleness, courage, etc., are emotions that sum up how ideal and ethical a person is. Depicting these emotions is said to strengthen the kidneys, bladder, lungs, ears, large intestine, and the skin. One can make out the difference. Staying calm and courageous increases the flow of positive energy through the body, and boosts the immune system.
Reasons That Lead to Negative Emotions

  • Suffering an illness/injury
  • Dealing with someone’s death
  • Marital problems/divorce
  • Being unemployed
  • Experiencing money problems
  • Having a child leave home

Sad events lead to a torrent of negative emotions – tears, anger, grief, fury, etc. At such times, the brain sends signals to the heart and other organs that something is wrong. An organ-energy connection depicted here – negative emotions impair organs and reduce positive energy flow.
Worry

Worry, tension, mistrust, and anxiety may severely affect the stomach, spleen, and pancreas. It is manifested by digestive problems – loss of appetite, inability to excrete, vomiting, etc. Worrying or being upset unnecessarily can take a severe toll on the digestive system.
Anger

Anger has been the root cause of negativity since forever. Irritation, annoyance, anger, frustration, envy, fury, etc., are emotions that’ll harm the liver, gallbladder, and the eyes. It is manifested by reduced bile production, excess cholesterol, and reduced detoxification.
Fear

Fear is an emotion that can practically finish off one’s self-confidence, happiness, and belief. Fear, anxiety, terror, panic, dismay, cowardice, distress, etc., leads to cold feet, trepidation, and phobias, and affects the kidneys, bladder, and ear functioning. It is manifested by nervous disorders, disinterest in sexual life, abdominal pain, etc.
Grief

Experiencing sadness, grief, and depression, especially after a trauma or the death of a loved one, can put immense load on the body. To deal with the fact that a loved one has gone, is traumatic and painful, and it affects the mental health of the person too. These emotions affect the lungs, heart, large intestine, and the skin. It is manifested by breathlessness, lung disorders, constipation, etc.
Stress

Stress is the biggest contributor of bad health. It is also associated with emotions like impatience, dislike, hate, cruelty, etc. Stress primarily affects the heart and the brain. The heart’s electrical stability is affected, and so is the immune system. It is manifested by increased heartbeats, palpitations, chest pain, high blood pressure, etc.
Impact of Poor Emotional Health on the Body
Your body reacts to the way your mind senses work; it reacts to how you see, smell, feel, think, and act. This is called ‘the mind-body connection’. Whenever you undergo an emotional change, your body exhibits physical changes. People who have balanced minds and a fairly good emotional health are aware of their thoughts and feelings. When certain events disrupt their lives, positive or negative, their bodies react in a different manner. Excess of anything is bad, so there should always be a balance between the good and bad changes. It is up to the person to decide how much he/she lets the event affect him/her. When one suffers from poor emotional health, the body depicts most of the following signs:

  • Headache
  • Body ache
  • Backache
  • Loss/gain in appetite
  • Weight loss/gain
  • Chest pain
  • Upset stomach
  • Constipation
  • Fatigue