Self-Heal with Meditation

                   Heal Your-Self with Meditation

 

 
 

We all know that regular, moderate exercise is good for us. But imagine what it would be like if all you did was exercise: if you ran, walked, jumped, or lifted . After only a very short while, exercise actually wouldn't be that good for you because without rest, exercise becomes counterproductive and even risky and so it is with your mind. We spend all day (and sometimes all night, too!) in a whirlwind of thought. When there isn't something particular to think about (what to eat for breakfast, the tasks of the day, or what you're going to say in an upcoming meeting), we search restlessly for something to fill the gap-worries, hopes, television, and so on. We never allow our minds to rest. And without this precious self-healing time, our minds become exhausted and thoughts less trustworthy. Just as we need to stop moving our bodies every once in a while, we also need to stop moving our minds. But how? The idea can actually seem terrifying, not to mention impossible.

But it is quite possible. The practice of self-healing meditation is just this: resting the mind in silence and space, allowing it time to recover and rejuvenate. Meditation does not mean sitting in a perfect state of peace while having no thoughts. Big misconception! Instead, meditation is about establishing a different relationship with your thoughts, just for a little while. Instead of attention being drawn off by whatever thought happens to present itself, in meditation, you watch your thoughts from a different, more stabilized perspective. You're training yourself to place your attention where and when you want. This is very powerful. It gives you the ability to direct your thoughts (and mood) in more productive and peaceful directions. And, as has been demonstrated in the last few years, this ability has profound self-healing implications for physical and mental health.

Simple Tips on How to Meditate:

1. Posture

Whether you sit on a chair or cross-legged on the floor, make sure that your spine is upright with head up. If you are slumped your mind will drift. Mind and body are intertwined. If your body is well-balanced, your mind will also be in balance. To straighten up, imagine that your head is touching the sky.

2. Eyes

Try and keep you eyes open. Open eyes allow you to be more present. Just lower your eyes and let your gaze be soft. If you close your eyes you will be more likely to drift away on thoughts and stories. However, it’s important to do what is comfortable for you. Some people find closing their eyes much more effective. It’s good to experiment and see what feels best for you.

2. Focus

In ordinary consciousness we are hardly ever present. For example, sometimes we drive the car on autopilot while being preoccupied with thoughts. Suddenly we arrive at our destination and don’t remember anything about the drive!

So, meditation is a wonderful way of waking up to our life. Otherwise we miss most of our experiences because we are somewhere else in our mind! Let’s take a look at what focus is. In ordinary life, we tend to equate focus with concentration. That’s like using the mind like a concentrated beam of light. But in meditation, that kind of mind isn’t helpful. It’s too sharp and edgy. To focus in meditation means to pay soft attention to whatever you place in the centre of awareness. I suggest using the breath as a focus. It’s like a natural door that connects ‘inside’ and ‘outside’. Zen Master Toni Packer says:

Attention comes from nowhere. It has no cause. It belongs to no one

3. The breath

Paying attention to the breath is a great way to anchor yourself in the present moment.

Notice your breath streaming in and out. There’s no need to regulate the breath – just let it be natural.

4. Counting you breath

If you are having difficulties settling, you can try counting the breath – which is an ancient meditation practice. On your outbreath, silently count “one”, then “two”, and up to “four”. Then return to “one”. Whenever you notice your thoughts have strayed far away or you find yourself counting“thirtythree”, simply return to “one”. In this way, “one” is like coming home to the present moment. It’s good to return without a backward glance.

5. Thoughts

When you notice thoughts, gently let them go by returning yous focus to the breath. Don’t try and stop thoughts; this will just make you feel agitated. Imagine that they are unwelcome visitors at your door: acknowledge their presence and politely ask them to leave. Then shine the soft light of your attention on your breath.

6. Emotions

It’s difficult to settle into meditation if you are struggling with strong emotions. This is because some emotions tend to breed stories in the mind. Especially anger, shame and fear create stories that repeat over and over in the mind. Anger and shame make us keep looking at past events of the past. Fear looks at the future with stories that start with, “What if…”

The way to deal with strong emotions in meditation is to focus on the body feelings that accompany the emotion. For example, this could be the tight band of fear around the chest or the hot roiling of anger in the belly. Let go of the stories and refocus on your body. In this way you are honouring your emotions but not becoming entangled in stories.

7. Silence

Silence is healing. I know that there are is a lot of ‘meditation music’ around, but nothing beats simple silence. Otherwise the music or sounds on the tape just drown out the chatter in your mind. When we sit in silence we actually get to experience what our mind is doing. There is steadiness and calmness that comes from sitting in silence. In time outer and inner silence meet and you come to rest in the moment.

8. Length

Start with 10 minutes and only sit longer if you feel that that is too short. Don’t force yourself to meditate longer if you are not ready to do that. In time you might like to extend your meditation to 25 minutes. That’s a length that allows you to settle your mind without causing too much stress on your body. Most importantly, shrug off any ‘shoulds’. Some people enjoy sitting for an hour at a time. Others find that they can’t sit longer than 10 minutes. Do what feels right for you!

9. Place

It’s lovely to create a special place to sit. You can even make a shrine or an altar that you can face when you sit in meditation. You might like to place a candle on your altar and objects that have meaning to you. It’s lovely to find objects for your altar as you walk. Maybe you find stones, or seashells, or flowers that speak to you.

10. Enjoyment

Most of all it’s important to enjoy meditation. You might like to try sitting with a hint of a smile. Be kind to yourself. Start sitting just a little each day. It’s helpful to establish a daily habit.

Choose a home base—a primary anchor or subject of meditation.

It is helpful to select a home base (or several anchors) that allow you to quiet and collect the mind, and to deepen embodied presence. Useful anchors are:

•The breath as it enters and leaves the nostrils.

•Other physical changes during breathing, e.g., the rise and fall of the chest.

•Other physical sensations as they arise, e.g. the sensations in the hands, or through the whole body.

•Sounds as they are experienced within or around you.

•Listening to and feeling one’s entire experience, ­­­­­(i.e., receiving sounds and sensations in awareness).

 

Meditation sounds like hocus pocus to me. Does it really work?

"Do not take meditation too seriously or to think of it as something really "out there". It's just a chance to reconnect with yourself and let your body rest, the same way sleeping does. I wish I had known earlier how simple it is it what a vast improvement it would make in my overall temperament." ~ Anonymous

There's a form of meditation out there for everyone and yes, it really works.

 

I'm bad at meditation. What can I do?

 

"In real life when you try [meditation] and you're not used to it, it feels very weird. My brain started jumping from one thought to another without any control like a wild horse. After a good week of doing it only 10 minutes per day things settled down and I could start feeling the difference it makes to my days." ~ Loic LeMeur

Most people think that they're bad at meditation when they first try it. You're not. You feel uncomfortable because you're learning a new skill. Your confidence will increase with practice.

Where can I meet other people who meditate?

Meditation Groups on Meetup.com, yelp.com, and do a quick google search for meditations in your area. You can also find It helps to talk to others about the new feelings and experiences you're having, so ask a friend to do meditate with you or talk to other people .

For meditation retreats, ask a local center or meditation coach for their recommendation.

Meditate and heal your Self!

Sunburn Relief

What is sunburn?

A sunburn is a burn to living tissue, such as skin, which is produced by overexposure to ultraviolet (UV) radiation, commonly from the sun's rays. Usual mild symptoms in humans and other animals include red or reddish skin that is hot to the touch, general fatigue, and mild dizziness. An excess of UV radiation can be life-threatening in extreme cases. Exposure of the skin to lesser amounts of UV radiation will often produce a suntan.

When the suns rays strike the skin, they penetrate through the uppermost layer (the epidermis), which consists largely of dead, old skin cells, to the dermis, the living, growing part of the skin that creates new skin cells.
The young, newly-formed cells are particularly sensitive to sunlight, which, when over-exposed, can dehydrate them, damage the cell walls, leading to disease and even cause severe damage to the DNA of the cell itself, which is one of the recognised starting points of skin cancer. As the heat persists in the skin, it causes further damage, literally "cooking" these new skin cells as they emerge.




What is UV rays?

UV light is radiation energy in the form of invisible light waves. UV light is emitted by the sun and by tanning lamps.

The sun discharges three types of ultraviolet radiation:

ultraviolet A (UV-A),

ultraviolet B (UV-B), and

ultraviolet C (UV-C).

Only UV-A and UV-B rays reach earth. (UV-C does not penetrate the earth's upper atmosphere.)

Although research has long implicated UV-B as the most likely form of UV radiation to damage the skin and cause skin cancer, it is now known that UV-A also can be dangerous. UVB is known to affect the outer layer of skin. UVA is much less intense than UVB, but it is about 50 times more likely than UVB to reach deeper layers of skin to cause sun damage.

Tanning lamps also produce UV-A and/or UV-B. These artificial rays affect the skin in the same way as do UV-A and UV-B from the sun

When is UV high?

UV rays are most intense at noon and the hours immediately before and after (between 10 a.m. and 3 p.m.), particularly in the late spring, summer, and early autumn.

UV rays "bounce" off reflective surfaces - including water, sand, and snow. Thus, a skier, swimmer, fisherman, or beachcomber may be bombarded with UV rays from above and below.

How to prevent sunburn ?

In order to prevent sunburn, the amount of UV radiation reaching the skin must be reduced. The strength of sunlight is published in many locations as a UV index. The World Health Organization recommends to limit time in the midday sun (between 10 a.m. and 4 p.m.), to watch the UV index, to seek shade, to wear protective clothing and a wide-brim hat, and to use sunscreen. Sunlight is generally strongest when the sun is close to the highest point in the sky.

To know UV Index in your place go to http://www.intellicast.com/


The eyes are also sensitive to sun exposure, and wrap-around sunglasses or glasses that block UV light should also be worn. UV light has been implicated in the development of age-related macular degeneration, pterygium and cataract.] Concentrated clusters of melanin, commonly known as freckles, are often found within the iris.


Symptoms of sunburn :

One of the immediate symptoms of sunburn after exposure are the following:

* First, the skin becomes red, tender and hot.

* Touching or rubbing the skin causes pain.

*Because heat triggers fluid loss, a sunburn victim can also become dehydrated.

*For several days after exposure, the skin may swell, blister, and peel. Some sufferers develop welts or rashes.

*Skin peeling can occur several days later after a sun rash develops and is a sign of healing and rebuilding of skin.


The skin is swollen, very red, and painful blisters may occur. This may indicate a more moderate sunburn (second degree burn). This type of sun rash may take longer to heal.

If the sun burn is severe it needs immediate medical attention.

Home Remedies for mild sunburns :

To prevent further episodes of sunburn use a good quality SPF 30 sunscreen while going outside.

Cool (not ice cold) baths will help. Avoid bath salts, oils, and perfumes because these may produce sensitivity reactions. Avoid scrubbing the skin or shaving the skin. Use soft towels to gently dry the body. Don't rub. Use a light, fragrance-free skin moisturizer.

Stay hydrated to avoid dehydration.

Aloe vera gel or aloe-based lotions may soothe irritated skin. These can be found in the drugstore.

If you can get fresh Aloe Vera apply it over the sunburnt place for a while.Also eat fresh Aloevera for 3-4 days in the morning empty stomach.

Apply honey and lime mixture in the sunburnt place and apply gauze over it for 10 - 15 mins then wash it off.

Apply yogurt and honey mixture leave it for 15 mins and wash.

Apply sandalwood paste.

Take cool bath before going to sleep and avoid applying anything on the affected areaa while sleeping ,the skin will need time to repair by itself.

Avoid going outdoor for 3-4 days.Stay out of the sun while you are sunburned.

Avoid lotions that contain topical anesthetic medications because a person can become sensitized and then allergic to that medicine.

Avoid lotions like calamine ,it might cause allergic reactions.


I hope this information helps,take care of your skin from sun.

Miracle of AloeVera

"All that mankind needs for good health and healing is provided in nature."

One such thing is Aloe Vera.A native to the Mediterranean, Africa. Using aloe vera tend to be traced back again to earlier Egypt, where the plant was identified for the motive that plant of immortality, and was introduced as being a burial reward for deceased pharaohs . Aloe Vera is an evergreen, multi-succulent herb that could possibly be identified for its recovery and calming properties.

An aloe vera plant has thick, succulent, pale grayish-green leaves with lighter places and factors alongside the edges. The middle of every leaf is filled having a viscous gel. Aloe vera crops are v-shaped, and distribute by shallow roots. When grown outside or inside a cozy eco-friendly house, aloe vera crops will generate tall stalks of one particular inch extended green, white, yellow, or orange flowers. It is popular mainly because of its ease of cultivation.

Growing Aloe Vera:


If you have a small space on the windowsill or in your garden, aloe vera is a great plant to a start gardener. It is also a very useful introduction to herbal medicine.

The soil must have good drainage. Its home is dry, sunny place, so give enough sunlight to reduce the water. You can ignore it in the winter if you live in any place, but in the summer, water every ten days or so.



Aloe Vera Benefits:


Aloe Vera juice has natural detoxifying properties that work to cleanse the digestive system and the circulatory system. Improved absorption of nutrients has been connected with better blood circulation and better body's nutrition at cellular level.

Healthy, oxygen-rich blood provides nutrients to the cells more efficiently. Healthy cells make us appear younger. Healthy cells are also strong enough to fight infections. Aloe naturally neutralizes only harmful bacteria in our body and its regenerating - rejuvenating properties work from the inside out.

Read more: http://www.naturalnews.com/021858.html


Anti-aging property of Aloe Vera:


The anti-aging properties of aloe are these with the most significant contribution to our appearance and they have a big impact on our health and looks.

Aloe Vera has the ability to quickly penetrate the various layers of our skin and to reach the muscles of our body; and this penetrating ability can reach even deeper, up to the bones.

Thus, aloe can act at the cellular level to nourish and regenerate the cells, yielding excellent results in the holistic approach to skin care

Read more: http://www.aloeverachangeslives.com/

Treating Depression Right

Before getting into details on how to stop depression in a natural way of eating right food and doing the right exercises,lets understand about depression and what causes it,and how to help depression go away in long term.


Understanding Depression

Feeling down from time to time is a normal part of life. But when emptiness and despair take hold and won't go away, it may be depression. More than just the temporary "blues," the lows of depression make it tough to function and enjoy life like you once did. Hobbies and friends don’t interest you like they used to; you’re exhausted all the time; and just getting through the day can be overwhelming. When you’re depressed, things may feel hopeless, but with help and support you can get better. But first, you need to understand depression. Learning about depression—including its signs, symptoms, causes, and treatment—is the first step to overcoming the problem.

Feelings of helplessness and hopelessness:
A bleak outlook—nothing will ever get better and there’s nothing you can do to improve your situation.
Loss of interest in daily activities:
No interest in former hobbies, pastimes, social activities, or sex. You’ve lost your ability to feel joy and pleasure.
Appetite or weight changes: Significant weight loss or weight gain—a change of more than 5% of body weight in a month.
Sleep changes: Either insomnia, especially waking in the early hours of the morning, or oversleeping (also known as hypersomnia).
Irritability or restlessness: Feeling agitated, restless, or on edge. Your tolerance level is low; everything and everyone gets on your nerves.
Loss of energy:Feeling fatigued, sluggish, and physically drained. Your whole body may feel heavy, and even small tasks are exhausting or take longer to complete.
Self-loathing: Strong feelings of worthlessness or guilt. You harshly criticize yourself for perceived faults and mistakes.
Concentration problems:Trouble focusing, making decisions, or remembering things.
Unexplained aches and pains: An increase in physical complaints such as headaches, back pain, aching muscles, and stomach pain

Depression is a major risk factor for suicide. The deep despair and hopelessness that goes along with depression can make suicide feel like the only way to escape the pain. Thoughts of death or suicide are a serious symptom of depression, so take any suicidal talk or behavior seriously. It's not just a warning sign that the person is thinking about suicide: it's a cry for help.

Warning signs of suicide include:

* Talking about killing or harming one’s self
* Expressing strong feelings of hopelessness or being trapped
* An unusual preoccupation with death or dying
* Acting recklessly, as if they have a death wish (e.g. speeding through red lights)
* A sudden switch from being extremely depressed to acting calm and happy.


If you think a friend or family member is considering suicide, express your concern and seek professional help immediately. Talking openly about suicidal thoughts and feelings can save a life.

Depression in different people:

Depression often looks different in men and women, and in young people and older adults. An awareness of these differences helps ensure that the problem is recognized and treated.

Depression in Men:

Depressed men are less likely than women to acknowledge feelings of self-loathing and hopelessness. Instead, they tend to complain about fatigue, irritability, sleep problems, and loss of interest in work and hobbies. Other signs and symptoms of depression in men include anger, aggression, violence, reckless behavior, and substance abuse. Even though depression rates for women are twice as high as those in men, men are a higher suicide risk, especially older men. Depression in older adults is associated with poor health, a high mortality rate, and an increased risk of suicide, so diagnosis and treatment are extremely important.

Depression in Women:

Rates of depression in women are twice as high as they are in men. This is due in part to hormonal factors, particularly when it comes to premenstrual syndrome (PMS), premenstrual dysphoric disorder (PMDD), postpartum depression, and perimenopausal depression. As for signs and symptoms, women are more likely than men to experience pronounced feelings of guilt, sleep excessively, overeat, and gain weight. Women are also more likely to suffer from seasonal affective disorder.


Different types of Depression:


Bipolar Disorder: When Depression is Just One Side of the Coin

Bipolar Disorder: Signs, Symptoms, and Causes of Manic DepressionBipolar disorder, also known as manic depression, is characterized by cycling mood changes. Episodes of depression alternate with manic episodes, which can include impulsive behavior, hyperactivity, rapid speech, and little to no sleep. Typically, the switch from one mood extreme to the other is gradual, with each manic or depressive episode lasting for at least several weeks. When depressed, a person with bipolar disorder exhibits the usual symptoms of major depression. However, the treatments for bipolar depression are very different. In fact, antidepressants can make bipolar depression worse. For more info goto http://www.webmd.com/bipolar-disorder/bipolar-tv/default.htm


Major depression

Major depression is characterized by the inability to enjoy life and experience pleasure. The symptoms are constant, ranging from moderate to severe. Left untreated, major depression typically lasts for about six months. Some people experience just a single depressive episode in their lifetime, but more commonly, major depression is a recurring disorder. However, there are many things you can do to support your mood and reduce the risk of recurrence.

Seasonal affective disorder (SAD)

There’s a reason why so many movies and books portray rainy days and stormy weather as gloomy. Some people get depressed in the fall or winter, when overcast days are frequent and sunlight is limited. This type of depression is called seasonal affective disorder (SAD). Light therapy, a treatment that involves exposure to bright artificial light, often helps relieve symptoms.

Atypical Depression

Atypical depression is a common subtype of major depression. It features a specific symptom pattern, including a temporary mood lift in response to positive events. You may feel better after receiving good news or while out with friends. However, this boost in mood is fleeting. Atypical depression responds better to some therapies and medications than others, so identifying this subtype can be particularly helpful.

How to recover depression:

Just as the symptoms and causes of depression are different in different people, so are the ways to feel better. What works for one person might not work for another, and no one treatment is appropriate in all cases. If you recognize the signs of depression in yourself or a loved one, take some time to explore the many treatment options. In most cases, the best approach involves a combination of social support, lifestyle changes, emotional skills building, and professional help.

Ask for help and support

Ask for help and supportIf even the thought of tackling your depression seems overwhelming, don’t panic. Feeling helpless and hopeless is a symptom of depression—not the reality of your situation. It does not mean that you’re weak or you can’t change! Having a strong support system in place will speed your recovery. Isolation fuels depression, so reach out to others, even when you feel like being alone.

Make healthy lifestyle changes

Lifestyle changes are not always easy to make, but they can have a big impact on depression. Lifestyle changes that can be very effective include:

* Cultivating supportive relationships
* Getting regular exercise and sleep
* Eating healthfully to naturally boost mood
* Managing stress
* Practicing relaxation techniques
* Challenging negative thought patterns

Seek professional help

If support from family and friends, positive lifestyle changes, and emotional skills building aren’t enough, seek help from a mental health professional. There are many effective treatments for depression, including therapy, medication, and alternative treatments. Learning about your options will help you decide what measures are most likely to work best for your particular situation and needs.


Are antidepressants right for you?

Medication can help relieve the symptoms of depression in some people, but they aren’t a cure and they come with drawbacks of their own. Learning the facts about antidepressants and weighing the benefits against the risks can help you make an informed and personal decision about whether medication is right for you.

If you’re suffering from major depression, antidepressant medication, used under the guidance of a mental health professional, may relieve some of your symptoms. But antidepressants aren’t a silver bullet for depression. Medication doesn’t cure the underlying problem and is rarely a long-term solution. Not only do antidepressants come with significant side effects and dangers, but recent studies have also raised questions about their effectiveness.

Learning the facts about antidepressants and weighing the benefits against the risks can help you make an informed and personal decision about whether medication is right for you.

Common side effects of SSRI antidepressants:
* Anxiety
* Restlessness
* Dizziness
* Weight gain or loss
* Tremors
* Sweating
* Sleepiness
* Fatigue
* Dry mouth
* Diarrhea
* Constipation
* Headaches

Antidepressant warning signs

* Suicidal thoughts or attempts
* New or worse depression, anxiety, irritability
* Feeling agitated or restless
* Difficulty sleeping
* Aggression and anger
* Acting on dangerous impulses
* Other unusual changes in behavior

There is a danger that, in some people, antidepressant treatment will cause an increase, rather than a decrease, in depression and with it, an increased risk of suicide.

How to treat depression for long term:

So the best and safe way to treat depression is through giving the right food to the body, doing yoga especially meditation to calm the nerves and mind ,and finally setting a positive environment.

What the body needs:

The body needs some positive energy which comes through positive food that we intake and meditation.Which is also called as Prathyahara in Yoga Sutra written by the founder of yoga 'Patanjali' during India's Mauryan Period.He fills the sutra with his experiential intelligence which is priceless .

Food plays an important role in our day to day life, without which humans cannot exist in this planet. So that food helps us or destroys us depending on what we eat.


Foods for beating depression


Fish oils: Contain omega-3 fatty acids. Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50-percent decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed and oily fish like salmon or tuna.

Another top food for delivering imega-3 fatty acids is chia, and we currently recommend two sources for chia seeds:


Brown Rice: Contains vitamins B1 and B3, and folic acid. Brown rice is also a low-glycemic food, which means it releases glucose into the bloodstream gradually, preventing sugar lows and mood swings. Brown rice also provides many of the trace minerals we need to function properly, as well as being a high-fiber food that can keep the digestive system healthy and lower cholesterol. Instant varieties of rice do not offer these benefits. Any time you see "instant" on a food label, avoid it.

Brewer's Yeast: Contains vitamins B1, B2 and B3. Brewer's yeast should be avoided if you do not tolerate yeast well, but if you do, mix a thimbleful into any smoothie for your daily dose. This superfood packs a wide assortment of vitamins and minerals in a small package, including 16 amino acids and 14 minerals. Amino acids are vital for the nervous system, which makes brewer's yeast a no-brainer for treating depression.

Whole-grain oats: Contain folic acid, pantothenic acid and vitamins B6 and B1. Oats help lower cholesterol, are soothing to the digestive tract and help avoid the blood sugar crash-and-burn that can lead to crabbiness and mood swings. Other whole grains such as kamut, spelt and quinoa are also excellent choices for delivering brain-boosting nutrients and avoiding the pitfalls of refined grains such as white flour.

Cabbage: Contains vitamin C and folic acid. Cabbage protects against stress, infection and heart disease, as well as many types of cancers, according to the American Association for Cancer Research. There are numerous ways to get cabbage into your diet; toss it in a salad instead of lettuce, use cabbage in place of lettuce wraps, stir fry it in your favorite Asian dish, make some classic cabbage soup or juice it. To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known cure for stomach ulcers.

Also worth mentioning: Foods like raw cacao, dark molasses and brazil nuts (high in selenium) are also excellent for boosting brain function and eliminating depression.

Cashew Nuts:Cashew nuts are rich source of vitamin B complex. This stimulates the appetite and ensures body for the activeness and energy levels.

Vitamin B:The B-complex vitamins are essential to mental and emotional well-being. They cannot be stored in our bodies, so we depend entirely on our daily diet to supply them. B vitamins are destroyed by alcohol, refined sugars, nicotine, and caffeine so it is no surprise that many people may be deficient in these.

Here's a rundown of recent finding about the relationship of B-complex vitamins to depression:

Vitamin B1 (thiamine): The brain uses this vitamin to help convert glucose, or blood sugar, into fuel, and without it the brain rapidly runs out of energy. This can lead to fatigue, depression, irritability, anxiety, and even thoughts of suicide. Deficiencies can also cause memory problems, loss of appetite, insomnia, and gastrointestinal disorders. The consumption of refined carbohydrates, such as simple sugars, drains the body's B1 supply.Vitamin B1 is found in cashew nuts, oats, oranges, rice and yeast.

Vitamin B3 (niacin):Deficiencies of vitamin B3 can produce agitation and anxiety, as well as mental and physical slowness. Almonds, organ meats, whole grains, wild rice, mushrooms, soybeans, milk, yogurt, eggs and various green vegetables are all good sources of riboflavin.
Vitamin B5 (pantothenic acid): Symptoms of deficiency are fatigue, chronic stress, and depression. Vitamin B5 is needed for hormone formation and the uptake of amino acids and the brain chemical acetylcholine, which combine to prevent certain types of depression.
Vitamin B6 (pyridoxine): This vitamin aids in the processing of amino acids, which are the building blocks of all proteins and some hormones. It is needed in the manufacture of serotonin, melatonin and dopamine. Vitamin B6 deficiencies, although very rare, cause impaired immunity, skin lesions, and mental confusion. Vitamin B6, or pyridoxine, is commonly found in grains, legumes, vegetables potatoes, dairy products, eggs, fish, liver, meat and flour.

Vitamin B12: Because vitamin B12 is important to red blood cell formation, deficiency leads to an oxygen-transport problem known as pernicious anemia. This disorder can cause mood swings, paranoia, irritability, confusion, dementia, hallucinations, or mania, eventually followed by appetite loss, dizziness, weakness, shortage of breath, heart palpitations, diarrhea, and tingling sensations in the extremities.
Folic acid: This B vitamin is needed for DNA synthesis.

A variety of supplements are also available to supply the body with a combination of all the B vitamins. These supplements can help supply you with B vitamins not received through food, and help growth, development and other functions.

Food to Avoid

Keeping all of the following items to a minimum or avoiding entirely will encourage and promote rapid healing and bringing the body back to balance:

1) White sugar and flour, including all wheat (gluten is linked to depression)
2) All soda pops and carbonated beverages
(deplete us rapidly of nutrients and strength)
3) Caffeine, alcohol, nicotine
4) Foods additives such as MSG, dyes, artificial sweeteners
(well disguised on labels)
5) Processed dairy products (unless you can obtain free range organic)
6) Animal products (unless you can obtain free range organic)
7) Chemicals such as chlorine, drugs, medications, nicotine
8) Bad fats such as margarine, lard, anything deep fried.
9) Anything microwaved

Lets see how Meditation helps Depression:

"Back in 1985, Amy Weintraub’s therapist told her that, psychically, she would always have empty pockets. "And I visualized myself, like Virginia Woolf," she wrote, "filling those empty pockets with stones and stepping into the river." Instead, through yoga practice, she filled them with fresh air and divine light, and slowly pulled her way out of her chronic depression, an accomplishment that transformed her and changed her life."

Meditation is a term covering a wide variety of ways in which we can work directly or indirectly with our mental states to effect desired change. It is based on the recognition that with awareness we can to some extent choose how to respond to circumstances. We all have experience of this. You might realize that we are getting impatient and irritable, and decide to relax, letting go physically and emotionally.

Meditation gives you something that nothing else can:
It introduces you to yourself on all levels. Self-Realization comes through the three streams of Yoga meditation of the Yoga Sutras.

Meditation will bring you:

* Peace of mind, calmness, and a sense of well being
* Better relationships, better health, and a better life
* Personal, philosophical, and spiritual insights
* The direct experience of your eternal center of being

The benefits of meditation are your birthright, whether you are Buddhist, Christian, Confucian, Hindu, Jain, Jewish, Muslim, Sikh, Taoist, follow some other religion, or none at all.

Attitudes reduce the veils: Yoga and Vedanta both suggest attitudes to cultivate for removing the mental and emotional blocks that veil the joy of the true Self. Each of these can be the subject of meditation and contemplation as well as being practiced in daily life. Attitudes meditations are foundations for the subtler meditations.

Meditation on attitudes: To meditate or contemplate on one of these attitudes sit in your meditation posture or simply relax in a comfortable position. Close your eyes and allow your attention to gently rest in the space between the breasts or the space between the eyebrows. Allow that one attitude to arise in the field of thoughts and feelings, cultivating a positive relationship with that attitude. Hold that attention for some time. Since many attitudes relate to other people or objects, those too may come into the mind field as objects of focus, along with the attitude.

For further info go to: http://www.swamij.com/index-yoga-meditation-meditation.htm

Planning To Get Pregnant?

FOODS TO EAT

Protein & Iron:

Protein sources, help maintain healthy level of iron. Low iron levels at the onset of pregnancy increase the risk of developing postpartum anemia, which reduces a new mom's energy. Post-partum anemia affects 27% of women. Foods like Pomegranate kernels are rich in iron which increases RBC.

Vegetarian diets are generally healthy, but iron supplements are sometimes needed to avoid anemia when a diet lacks reliable sources of iron and dairy. Calcium and B12 supplements may be recommended.

Omega3 Fatty Acids:

While many women are wary of fish because it contains mercury, you should still try to eat fish with low mercury levels. These are excellent sources of omega-3 fatty acids, which boost fertility and heart. Mercury is toxic to the fetus and stays in a woman's bloodstream for over a year. Fish that's high in mercury includes white tuna, shark, frozen swordfish and marlin. Fish that contain low levels of mercury include salmon, flounder, trout, haddock, tilapia, and canned chunk light tuna (not albacore). Experts say that it is safe for women to have up to 12 ounces of low mercury fish per week.

If women still feel wary about eating fish, or if they are vegetarians, flax seeds are another good source of omega-3. Extra omega-3 is now being added to many foods, including yogurts and breads.

Choosing breads with whole grains will help to ensure that you get enough fiber. Whole grains also contain nutrients that help to stimulate total body health.

Calcium:

Make sure that you're getting enough calcium. Dairy foods, such as milk, yogurt and cheese are all good sources, however, these foods contain saturated fats, which should only be consumed in moderation. Many vegetables, such as broccoli, kale and oranges are as good a source of calcium as dairy products. Fish, such as sardines and salmon, are also good sources of calcium.

Antioxidant rich vegetables:

Vegetables, such as peas, broccoli and pumpkin, are also excellent sources of fiber, vitamins and minerals. When choosing fruits and veggies, look for a bright hue; the brighter the color, the more nutrients the food contains. Blueberries, kale and red peppers are especially healthful. Antioxidants in these foods also help to counteract the negative effects of pollution and the sun on our bodies.

Citrus fruits

Oranges and lemons are a good food choice because they contain folic acid, which stimulates the development of female sex hormones, while reducing the risk of spina bifida in infants.

High-quality multivitamins:

High-quality multivitamins are an excellent way to ensure that a diet contains enough nutrients. Vitamins containing zinc, folic acid and B vitamins are crucial. Zinc helps cell division in the development of the fetus, while a lack of zinc can decrease the production of healthy eggs prior to conception. Zinc is the only mineral conclusively shown to increase fertility rates. Vitamin B6 is rich in folic acid, while Vitamin B12 helps to absorb it. A supplement containing essential fatty acids is also important.

A high fluid intake is also important when trying to conceive. In order to stay hydrated, a woman trying to get pregnant should be doubly sure to drink at least 6 to 8 glasses of water and natural fruit juices (that do not contain added sugar) per day.

Eating whole grains is especially important if you have polycystic ovary syndrome (PCOS), a hormonal imbalance which increases insulin levels. PCOS can lead to irregular ovulation, which will hinder conception.

Food To Avoid:

Cut down a bit of stomach fat every day by never eating these 5 foods.

Red Meat:

Red meat from mammals and duck are not recommended for those with fibroids. These foods are likely to be high in added hormones, including estrogen. Eat lean white meat for a protein source instead.

Eating a lot of meat is not recommended. Meat raises the body's ammonia levels, which inhibits the implantation of the egg in the uterus.
High-fat Dairy Products

Women with fibroid tumors are encouraged to limit consumption of high-fat dairy products such as whole milk, cream and butter. These products are often high in added hormones that can feed your tumors. Opt for organic hormone-free products for your dairy consumption.

Caffeine Laden Beverages:

Beverages containing caffeine are on the list of foods to avoid when you have fibroids on your uterus. William E. Richardson of the Atlanta Clinic of Preventative Medicine warns against drinking these beverages due to their high level of methylanthins which, in turn, cause a high level of biochemicals in the body that can form tumors. Stay away from caffeinated sodas as it contains aspartame, tea, chocolate and coffee. According to Dr. Andrew Weil, coffee beans are often sprayed with the chemical DDT.

Caffeine should be limited, especially if you're having trouble conceiving, or while undergoing IVF. Caffeine constricts blood vessels, which reduces blood flow to the uterus and prevents eggs from attaching to the uterine wall.

Highly Salted Food:

Limit the amount of highly salted foods in your diet because they are hard on your liver. The liver is the organ most responsible for removing toxins and balancing hormones. Avoid canned soup, baked beans, pretzels, chips, pickles, olives and dried foods, such as jerky.

White Food:

Lower the amount of "white" foods you consume. According to Healthy.net, these foods alter estrogen metabolism and can cause fibroids to grow larger. These foods include pasta, white bread, white rice, cakes and cookies.
It is also recommended that you avoid drinking alcohol, taking illicit drugs and smoking when you're trying to conceive. Drinking more than two alcoholic beverages per week can increase levels of prolactin, the hormone that regulates milk production and reduces the chance of conception while nursing.

Chemicals:

Foods containing preservatives and other chemicals, such as artificial sweeteners, should be avoided because they affect blood sugar levels and hormonal balance.
Cosmetic items especially lipsticks should be avoided because they contain chemicals that affects the hormonal balance.

Soybeans:

Soybeans are not recommended when trying to conceive. This is because they contain a component that is similar to estrogen. This false estrogen can increase the length of menstrual cycles, researchers found that consuming 60 mg of soy per day can add about 2.5 days to a woman's menstrual cycle, decreasing her fertility. Soy also lowers the levels of two hormones necessary for ovulation, luteinizing hormone (LH) and follicle-stimulating hormone (FSH).

Quinoa

Quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year.

If you want some carbohydrate which is gluten free but with high amount of protein Quinoa is the choice of grain. Quinoa or “Chenopoidun quinoa” wild is the crop grown since 6000 years in the Andea region of South America.

The Incas, who held the crop to be sacred, referred to quinoa as chisaya mama or 'mother of all grains', and it was the Inca emperor who would traditionally sow the first seeds of the season using 'golden implements'. It is a recently rediscovered ancient "grain" once considered "the gold of the Incas."

During the European conquest of South America quinoa was scorned by the Spanish colonists as 'food for Indians', and even actively suppressed, due to its status within indigenous non-Christian ceremonies. In fact, the conquistadors forbade quinoa cultivation for a time and the Incas were forced to grow wheat instead. popularity of this crop has been due to the following reason.Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard.

HEALTH BENEFITS OF QUINOA

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids.Quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair.

Quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Quinoa is a very good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis.

Quinoa is a very good source of manganese and a good source of copper, two minerals that serve as cofactors for the superoxide dismutase enzyme. Superoxide dismutase is an antioxidant that helps to protect the mitochondria from oxidative damage created during energy production as well as guard other cells, such as red blood cells, from injury caused by free radicals.

The popularity of this crop has been due to the following reason:

1] Quinoa is known for its high protein content (12%-18%) compare to all other grains. This simple fact remains a boon for all those vegans and vegetarians when it comes to search of protein in one's diet. It is just not regular protein but quinoa is said to contain complete protein meaning it contains nine essential amino acids. These are the same group of acids that are essential for tissue growth and repair.
2] Being a grain which is has significant amount of magnesium a mineral which is known to relax blood vessels, offers great help for all those who suffer with high blood pressure, migraines and heart conditions.
3] The American Journal of Gastroenterology reports that diet that is high in insoluble fibre such as quinoa can help women to avoid gallstones.
4] The gluten free nature of quinoa makes it an important diet for many conditions like celiac diseases, Irritable Bowel Syndrome and even Autism.
5] Quinoa can be also be beneficial for lactating mother as it has shown powers to enhance mother's milk. It is also known to be used as a baby food in folk medicine.


Quinoa recipe:

In a saucepan, add the 2 3/4 cups of chicken stock, lemon juice and 1 1/2 cups of quinoa. Bring to a boil then reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes.
For the dressing: In a small bowl, mix together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.
Pour the dressing over the quinoa and toss until all the ingredients are coated. Transfer the quinoa to a bowl. Season with salt and pepper, to taste, and serve.

All About Thyroid

There are two different kinds of thyroid which is commonly known as Hypothyroid and Hyperthyroid.An estimated 50 million Americans have thyroid problems; the majority are undiagnosed.



Now lets briefly see the function of thyroid to get an idea about it.Thyroid gland is a small gland, normally weighing less than one ounce, located in the front of the neck. It is made up of two halves, called lobes, that lie along the windpipe (trachea) and are joined together by a narrow band of thyroid tissue, known as the isthmus.The function of the thyroid gland is to take iodine, found in many foods, and convert it into thyroid hormones: thyroxine (T4) and triiodothyronine (T3).

Every cell in the body depends upon thyroid hormones for regulation of their metabolism.The thyroid gland is under the control of the pituitary gland, a small gland the size of a peanut at the base of the brain ,the pituitary gland produces Thyroid Stimulating Hormone (TSH) which stimulates the thyroid gland to produce more hormones.The pituitary gland itself is regulated by another gland, known as the hypothalamus.The hypothalamus is part of the brain and produces TSH Releasing Hormone (TRH) which tells the pituitary gland to stimulate the thyroid gland (i.e to release TSH).So this is how the thyroid gland works.For more information go to Thyroid_hormone.

Now lets see about Hypothyroidism and Hyperthyroidism,and also food appropriate for those conditions.

Hypothyrodism:

Hypothyroidism is a thyroid disease brought on by underactive thyroid function, where production of thyroid hormones triiodothyronine (T3) and thyroxine (T4) is insufficient. It is estimated that roughly 3% of the general population has this condition. Risk is greater where there is an iodine deficiency or exposure to iodine-131. In patients with healthy levels of iodine, hypothyroidism may be caused by Hashimoto's thyroiditis, by a deficiency of hormones from the hypothalamus or hypophysis (pituitary gland), or by the lack of a thyroid gland. For more information go to hypothyroidism_info.


Hyperthroidism:

Hyperthyroidism is a condition of overactive thyroid function, leading to excessive production of thyroid hormones triiodothyronine (T3) and/or thyroxine (T4). As thyroid hormones control several body functions, including metabolism, this excess causes extra stimulation which speeds up some body systems. Thyrotoxicosis is used to describe hyperthyroidism which is presenting symptoms (is symptomatic). For more information go to hyperthroidism_info.



Graves' Disease:

Graves' disease is an autoimmune thyroid disorder. It is hyperthyroidism's most common cause, and is also frequently characterized by goiter and bulging of the eye (exophthalmos).

Drug Therapies:

Your health care provider will most likely prescribe a single dose of liquid radioactive iodine, which calms down your thyroid gland. Often the thyroid then becomes underactive. Up to half of patients who receive radioactive iodine treatments for an overactive thyroid develop permanent hypothyroidism within a year of therapy. Such patients may have to take replacement thyroid hormone. Alternatively, your health care provider may give you thyroid depressive medication. You may also be prescribed beta-blockers to help slow a rapid heartbeat. If drug treatment fails, you may need surgery to remove part of your thyroid. If so, you will need to take replacement thyroid hormone.

Nutrition:

Foods that depress thyroid activity are broccoli, cabbage, brussels sprouts, cauliflower, kale, spinach, turnips, soy, beans, and mustard greens. These foods should be included in the diet for hyperthyroid conditions and avoided for hypothyroid conditions.

The herb lemon balm or balm (Melissa officianales), a member of the mint family, originated in the Near East and was later transplanted to Europe by Benedictine missionaries who recognized its beneficial effects on health. In the 18th century, European settlers brought lemon balm to America for its uses as both a medicinal agent and a flavoring ingredient. Lemon balm is used to relieve common symptoms such as headache, rash and anxiety and to improve immune system health in patients with autoimmune diseases.

Read more at http://www.suite101.com/content/lemon-balm-in-autoimmune-disease-a4039


Since thyroid hormones require the presence of iodine, some healthcare practitioners encourage consumption of goitrogenic foods that can interfere with our body's use of iodine as a means of lessening the impact of hyperthyroidism. Goitrogenic foods include cruciferous vegetables like cabbage, cauliflower, and Brussels sprouts; dark green leafy vegetables like kale; and root vegetables like turnips and rutabagas. All of these foods contain thioglucosides that can interfere with iodine metabolism. Other foods like casava, sorghum, and millet contain cyanogenic glucosides which can also block iodine availability. Soybean is another food that is typically considered goitrogenic. Although goitrogenic foods may be able to partly offset the effects of an overactive thyroid, our view of the research is that they definitely cannot be relied on to bring complete improvement here.

Diet for Hypothyroidism:

There is usually 20 to 30 mg of iodine stored in the body, mostly in the thyroid gland, though some iodine is also stored in the lining of the stomach, salivary glands and in the blood. If iodine stores become depleted, the body will not be able to make enough thyroid hormone. In such cases, foods that have shown to help the thyroid gland to produce T4 are important to help the body make adequate amounts of thyroid hormones.

Some of these foods include seaweeds like lato, kelp, nori, gamet and balbalulang, yogurt, cow's milk, seafood, foods grown in iodine rich soil.

Food to avoid:

There are also foods that inhibit the production of thyroid hormones. These foods, known as goitrogens, contain compounds that interfere with iodine absorption. Goitrogen-containing foods include cabbage, broccoli and cauliflower.