Life

Anxiety can be debilitating and overwhelming, but it doesn’t have to be. One of the best ways to control your anxiety and manage it is through diaphragmatic breathing. Diaphragmatic breathing is a powerful technique focusing on deep abdominal breathing. Diaphragmatic breathing can help relax your body and mind by taking slow and deep breaths. Diaphragmatic breathing can also help to understand the body and its reactions to stress. By learning and practicing diaphragmatic breathing, you can become more attuned to your body and recognize the signs of anxiety before it takes hold. For an in-depth understanding of diaphragmatic breathing and anxiety, download Joyscore today!

What is diaphragmatic breathing?

First, let’s start with the basics. Diaphragmatic breathing is controlled, deep breathing that focuses on your lower abdominal region instead of your upper chest area, which is where most people breathe from. When you breathe diaphragmatically, you’ll be able to access the “relaxation response” much more easily. This response is triggered when you can breathe more slowly and thoroughly, which in turn creates a decrease in overall stress. The goal of diaphragmatic breathing is to get you to breathe slower and more deeply. Once you’re breathing this way, your body can relax more fully. This is why diaphragmatic breathing can be a powerful tool for managing anxiety and stress. It gives you an easy way to slow down and relax when you are stressed.

Diaphragmatic breathing has many benefits, including: 

– Improved relaxation and reduced stress: Deep breathing is a vital part of the relaxation response. This will help you feel more relaxed in general so you can better manage stress and anxiety. 

– Better focus and attention: As you’re learning to focus on your breathing, you’ll be able to give attention to the present moment. This will help you become more mindful and better manage your anxiety and stress. 

– Better sleep: When you’re able to calm your mind and body, you’ll also get a better night’s sleep. This will help you feel more energized and ready to start your day. 

– Fewer headaches: Many people also experience fewer headaches due to deep, diaphragmatic breathing. This is primarily because slower diaphragmatic breathing will help you relax and reduce your overall stress.

Diaphragmatic breathing and mindfulness

When you’re first learning diaphragmatic breathing, you might focus on the mechanics of it. However, as you get more comfortable with it, you can shift your attention to being more mindful of the process. This means being in the moment and understanding your thoughts, emotions, and sensations. As you practice diaphragmatic breathing, you may notice specific thoughts or feelings coming up. Instead of trying to push them away, observe what they are and let them go. Letting your thoughts and feelings come and go on their own will help you stay present and feel more at peace.

Recognizing the signs of anxiety

As you learn to recognize the signs of anxiety and how your body responds, you can use this as an opportunity to practice your diaphragmatic breathing. Tune in to how your body feels. What thoughts are going through your mind? When you become aware of the signs of anxiety, take a moment to focus on your breathing. This will help you calm your mind and body, so the anxiety doesn’t take hold. As you continue to practice diaphragmatic breathing, you’ll become more attuned to your body and be able to recognize the signs of anxiety before it takes hold. You’ll also be able to use diaphragmatic breathing to help calm your mind and body when anxiety hits.

Diaphragmatic breathing and relaxation

Another benefit of diaphragmatic breathing is that it can help you to relax and feel less tense. You can use it to relax anytime, even during work breaks. Start by choosing a quiet, private place to sit or lie down. Then, close your eyes and focus on your breathing, so it becomes slow, deep, and rhythmic. Once you’re breathing diaphragmatically, start to visualize a peaceful scene. This can help you decompress and relax so you can return to work feeling refreshed.

Diaphragmatic breathing and stress management

The right way to manage stress is to prevent it before it gets out of hand. This means taking time to slow down and relax regularly. You can do this by practicing diaphragmatic breathing regularly. Once you are comfortable with this skill, you can use it whenever you feel stressed or anxious. This will help keep your stress under control so it doesn’t become overwhelming. Deep, diaphragmatic breathing can help you control your emotions and focus on what’s important. Through consistent practice, you’ll be able to master this skill and take charge of your stress and anxiety.

How to practice diaphragmatic breathing

When introducing diaphragmatic breathing into your daily routine, start out by doing it for 15 minutes. Focus on the In and Out of each breath. Breathe from your lower abdomen or belly, not your upper chest. This will take some time to get used to it, but practice will help you learn to do it automatically. One helpful tip to do diaphragmatic breathing is to keep one hand on your abdomen and one on your chest. When breathing from your abdomen, your hands will be at the same level. If you breathe from your chest, your hands will be at different levels.

Tips for using diaphragmatic breathing

– When first learning diaphragmatic breathing, it is helpful to set a reminder on your phone or computer to remember to do it. This will help you to be consistent with your practice. 

– Practice diaphragmatic breathing whenever you feel stressed or anxious. This can help you to calm your mind and body, so the anxiety doesn’t take hold. 

– Be patient with yourself. This is a new skill and will take time to learn. 

– Experiment with new diaphragmatic breathing exercises. There are many variations and ways to change things. This can help keep your practice from becoming stale.

Download the JOYSCORE APP and lead a long, healthy, and joyful life.

Download on the Appstore

Get it on Google Play

Gut Health And Mental Health Connection

You may be surprised to know that our gut health affects our mental health and vice versa. Understanding this connection helps us to answer many of our queries related to our health. For instance, when we feel nauseous at times with no obvious physical cause, it may result from unpleasant emotions. Similarly, you may also have experienced the release of stomach juices at the thought of eating. Therefore, treating some gastrointestinal (GI) disorders is impossible without considering the role of stress and emotions.

It is also important to know that some people perceive pain more acutely than others, as their brains are more responsive to pain signals from the GI tract. Hence, this is another reference to explain the two-sided gateway between our gut and brain maintained by the vagus nerve. The vagus nerve plays a vital role in conveying messages from our brain to the gut and other vital organs. This nerve also has an impact on our parasympathetic nervous system, which manages the ‘rest and digest response. Therefore, stimulation of the nerve increases the vagus tone, and the body can relax faster after stress. Treatment of people suffering from post-traumatic stress disorder (PTSD) or depression is also accelerated by this mechanism.

However, this doesn’t mean that all the functional gastrointestinal conditions are imaginary or “all in your head.” Psychology combines with physical factors to cause bowel symptoms. Thus, this makes us understand that some GI conditions improve with psychological therapy along with medical intervention.

GUT HEALTH AFFECTS MENTAL HEALTH

One needs to understand the significance of gut health and mental health connection to manage unpleasant emotions and stress. The gut is referred to as the “second brain,” as many emotions like sadness, anger, nervousness, fear, and joy are felt more in our gut. 95% of the body’s supply of serotonin or happy hormone also resides in our gut and influences our mood and GI activity. 

• There is a term ‘feeling sick to the stomach,’ and it describes a situation that involves mental or emotional anguish that produces stress in the brain and body. Another feeling is excitement in the gut, which is described as ‘butterflies’ in our stomach. Therefore, it is evident that problems in our gut cause imbalances in the mind.
• Another important function of the gut is to help in internal body sensing and intuition. There is a wise saying that goes, ‘trust your gut.’ This means we should use our gut to guide us or avert danger. The gut acts like an internal compass to support intuition decision-making. 
• A healthy gut helps improve energy levels, boost motivation, and clarify thoughts. 
• Gut bacteria produce hundreds of neurochemicals that the brain uses to regulate mental processes such as learning, memory, and mood.

MENTAL HEALTH AFFECTS GUT HEALTH

Many people have often experienced anxiety and stress resulting in the arousal of gut issues like feeling sick, having a sensitive stomach, constipation, and diarrhea. Some chronic conditions like irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis may also persist in the long run. These gut problems result when psychological stress suppresses the number of beneficial gut bacteria. 

Mental disorders also instigate overeating unhealthy foods with high amounts of natural and artificial sugar, disturbing the delicate balance of our gut microbiota (collection of good gut microbes). An altered gut microbiome, therefore, leads to a number of GI disorders.

• A reduced number of neurons in the gut further leads to the deterioration of the gut’s lining.
• Poor digestion of food
• Decreased absorption of nutrients
• Slowed movement of contents through the GI tract
• Reduced immunity

The resulting gut disorders are again the source of anxiety and depression as they affect our eating and drinking habits. Hence, this is a vicious circle. However, more severe conditions can be differentiated from stress-resulting symptoms by being mindful of some warning signs. Some signs are weight loss, blood in the stool, black tarry stools, or abnormal lab values.

MANAGEMENT OF GUT HEALTH AND MENTAL HEALTH CONNECTION

1. Include fermented food or probiotics in your diet

Yogurt, kefir, sauerkraut, kimchi, miso and kombucha are some of the most common fermented foods. Your morning smoothies can also be nourished by adding probiotics like fermented cod liver oil, green foods, and protein powders.  These types of foods contain a wide range of bacteria to compensate for the loss of gut bacteria due to some physical disorder or mental distress. Taking good probiotic supplements is also advisable for those whose nutritional requirements are not improved with natural foods. 

2. Include prebiotic fiber in every meal

Prebiotic foods serve as food to the gut and good bacteria. Hence, they help in the promotion of these beneficial bacteria. Prebiotics are found in many fruits and vegetables like onions, garlic, bananas, asparagus, chicory roots, barley, oats, cocoa, flaxseeds, wheat bran, etc.

3. Relax to digest your food

The gastric juices important for absorbing vitamins, minerals, and other nutrients are produced adequately only when we relax after a meal. Therefore, people suffering from anxiety and depression experience functional bowel problems like constipation, diarrhea, bloating, pain, stomach upset, etc.

4. Avoid processed and high sugary diets.

Processed foods contain sugar and starch, hydrogenated fats, and flavor enhancers that prove unhealthy to your gut. Some common examples of such food are canned foods, sugar-coated dried fruits, salted meat products, buns, pastries, etc.

High-sugar foods are linked to higher levels of inflammation which can irritate the gut, damage the protective mucus layer and decrease the amount of good bacteria.

5. Exercise regularly

Scheduling exercise time in your daily routine can encourage individuals to work out regularly. If working out is not possible, strive to take time to walk around your neighbourhood after every meal. This exercise schedule will help you improve your gut and mental health connections.

6. Drink plenty of water

The digestive process can be improved when we aim to consume between six to eight glasses of water a day. In cases of diarrhea and dehydration, drinking plenty of water replenishes the loss of body fluids.

7. Yoga and meditation

Yoga is a form of low-impact exercise that is very effective in lowering the stress hormones in our bodies. It also encourages the release of feel-good hormones or endorphins, thus decreasing anxiety and improving mood.

Similarly, meditation is also an effective tool for improving gut health and mental health connection. It gives you a sense of calm, peace, and balance and benefits your emotional and physical well-being.

8. Seek help

A therapist having expertise in managing chronic anxiety can be consulted in some serious cases.

CONCLUSION

The gut health and mental health connection is a two-way process and is responsible for our overall health. Therefore, we must make efforts to maintain a healthy gut and mind and see if they are collaborating with each other.

Download the JOYSCORE APP and lead a long, healthy, and joyful life.

Download on the Appstore

Get it on Google Play

Role of Fruits and Vegetables in Healthy Living and Longevity

In this fast-moving world, we are focused on getting everything in a second or two, including the food we eat. This comes with a cost to our health and decreases our life expectancy. When we draw away from nature and consume canned and preserved food we put ourselves in danger. Many people lose their lives due to sudden health problems and conditions. It has been reported that around 2,000 young people die of sudden cardiac arrest each year. This includes kids from the ages of 8-10. Giving up on a healthy lifestyle is giving up on yourself. Maintaining a healthy lifestyle by intaking more fruits and vegetables and cutting down on bad calories will help increase your health and longevity. In fact, fruits and vegetables play an important role in achieving a healthy life and longevity.

Importance of fruit and vegetable:

Fruits and vegetables play an important role in overall human health. They provide the valuable micro and macronutrients that are needed by the body to function. Minerals and dietary fibers help to keep the gut in good health. Eating the right amount of fruits and vegetables, and following a calorie deficiency diet, rather than having junk, may help in healthy weight loss. Consuming 2 types of vegetables and 5 types of fruits on a daily basis helps to achieve all the phytonutrients that are needed for better functioning.  In a report released by the CDC (Centers for Disease Control and Prevention) only 9% of adults intake the standard amount of vegetables and 12% of adults intake the standard amount of fruits.

About 10% of premature deaths occur due to insufficient eating of fruits and vegetables. Having a healthy life and longevity are interdependent. There are no specific methods or rules for it. When you eat right, having five servings of fruits and vegetables will help you get enough nutrients, minerals, and vitamins which increase your health and thereby achieve anti-ageing and longevity. Eating fruits and vegetables also help in the prevention of chronic diseases. Here are some more benefits of eating fruits and vegetables.

Benefits of Fruits and Vegetables in Health and Longevity

1.  Reduce Obesity:

The health benefits of fruits and vegetables help in maintaining a healthy weight and may accompany healthy weight loss when paired with a good amount of physical activity. Since they are rich in fiber, they prevent you from craving more food and overeating. Fruits like grapefruit, stone fruits, melons, kiwi and berries and vegetables like green peas, sweet potatoes, and broccoli are low in calories contributing to weight loss. Maintaining the ideal body weight will prevent further risks contributing to longevity. They also reduce cholesterol and improve blood pressure thus leading to a healthy lifestyle.  

2.  Cardiovascular diseases:

There was enough evidence to prove that the right amount of intake of fruits and vegetables can lower the risk of cardiovascular diseases. An individual who consumes more fruits and vegetables is at a lower risk of coronary heart disease than the ones that don’t eat the recommended amount. The benefits of eating fruits and vegetables like green leafy vegetables such as spinach and kale are loaded with antioxidants and are a good source of Vitamin K which is responsible for proper blood clotting and protects the arteries. Berries like raspberries, blueberries, and strawberries have the essential nutrients to protect the heart against any type of heart-related disease. Consuming different types of fruits and vegetables a day rather than sticking to a particular one can increase health and longevity too.

3.  Blood pressure:

Fruits and vegetables are important to treat hypertension as they have almost no or low-fat content which helps in managing hypertension. Hypertension is one of the critical factors that can lead to the following conditions: strokes, kidney failure, and heart attack. Citrus fruits, swiss chard, carrots, celery, and tomatoes have enough Phyto compounds and nutrients to manage blood sugar and cholesterol-lowering hypertension.  Hence following a vegetarian diet along with low-fat dairy products can reduce hypertension or blood pressure.

• The foods above (pumpkin seeds, beans, lentils) are not fruits and vegetables, thus they needed to be deleted for the consistency of the blog post.

4.  Cancer:

Consuming fruits and vegetables can prevent cancer and contribute to achieving better health among cancer patients. Fruits like apple, kiwifruit, green grapes, orange (any kind of citrus fruits), broccoli, and vegetables mainly belonging to the Cruciferous family help in fighting cancer as they are loaded with antioxidants that helps in the prevention of cancers by fighting against reactive oxygen species (ROS). Fruits and vegetables contribute to healthy living by preventing certain types of cancer like mouth, esophagus, and stomach cancer. 

How do I escalate fruit and vegetable consumption in life?

Be colorful: Being colorful matters! Think of a bowl with only greens and now think of a bowl that is with carrots, cabbage, apple, and grapes. The importance of fruits in the body comes by mixing a wide range of colorful fruits and eating a variety. Taking different types of fruits and vegetables makes consumption easy as the first thing we do before tasting anything is to see it. Studies show that visual taste plays a key role in liking or disliking food.

Check your fruit and vegetables: Try to eat different fruits and vegetables. Don’t follow up a routine and stick only to your favorite ones. Try new fruits and change the combinations alternatively. Knowing the benefits of fruits and vegetables will help in increasing the intake of different nutrients.

Smoothies: One of the most efficient and convenient ways for those who don’t like to eat fruit or vegetables is smoothies. Have a blender and know which combinations taste the best. Blend your fruit or vegetables with a lot of spinach and consume them. This method helps in increasing the intake of fruits and vegetables, even in kids. Spinach will taste better when they are added to smoothies too!

Make a meal: There are plenty of recipes with fruits and vegetables! Explore different fruits and vegetables, and try creating a meal with them. Having fruits and vegetable sticks as snacks can also help increase the consumption of fruits and vegetables. It also lowers the intake of cholesterol-rich snacks. Consuming fruits and vegetables will not only increase health and longevity but also help in relieving stress, maintaining mindfulness, and increasing concentration at work. When you intake them in the right amount, your daily intake of vitamins, minerals, and fiber is met. The benefits of fruits and vegetables in the human diet helps in lowering-cholesterol levels and low calories help in achieving a steady mind and body. It helps in maintaining a healthy life balance and defends against diseases. Feasting on them reverses ageing and increases the life span as they are rich in antioxidants and other compounds that help in fighting age. Hence, consuming more fruits and vegetables is as important as taking care of your external self.

Download the JOYSCORE APP to enjoy a healthy and Joyful life.

Download on the Appstore

Get it on Google Play

When an adult is faced with a stressful situation, they can find ways to cope. However, stress affects the body of children and teens in very different ways than adults. Children and teens experience stress differently than adults because they are still developing physically, cognitively, and emotionally. Stress can also be very different for them since they are more sensitive to external factors like other people, the outside world, or their emotions. Research has shown that children under 12 have higher levels of cortisol (a stress hormone) and experience more psychological distress when placed in a difficult situation than adults. As a result, children and teens react to stress differently than adults. Here’s an overview of how stress affects the body of children. To learn more about stress and its effect, download Joyscore.

What is Stress?

Simply put, stress is a reaction to a difficult or dangerous situation. The body reacts to stress by releasing hormones like cortisol to help you focus and react quickly to a situation. However, if the stress is too high or lasts too long, it can affect your health. And while some people can handle high levels of stress well, others can experience high amounts of psychological distress. So, what causes stress? Stress is caused by too much or too little of something called “psychological distress.” This distress comes from an event or situation that is challenging or dangerous. What’s important to note, though, is that this type of stress is not always harmful.

Personality and Stress Response Differences in Children

Human beings are complex creatures. This means that no two people are the same. One of the most notable differences between children and adults regarding stress is their personalities. Personality is essential to a child’s development because it helps determine their future behaviour, emotions, and beliefs. Personality is not just about the individual, though. It’s also about the relationship between an individual and their environment and how that relationship affects their personality. Personality is not something that is fixed once a person grows up. It changes throughout a person’s life due to genetics, experience, and lifestyle choices. On top of this, children’s personalities continue to develop and change throughout childhood. Personality can change because of what a child experiences. For example, a child bullied at school might develop a more cautious personality since they try to avoid the bully. Personality can also change because of what a child discovers. A child who discovers music might develop a more open-minded personality since they are exploring something new. 

Is the Body of a Child Able to Handle Stress?

This one is kind of a big question mark, isn’t it? The short answer? It depends. Each person is unique and handles stress in different ways. Some people can handle high levels of stress due to their personalities, and others can’t handle high levels of stress on their own. When looking at a child’s body, it’s important to note that they are still growing and developing physically, cognitively, and emotionally. Children and teens also have heightened levels of sensitivity that make them feel things more intensely than adults do. With all of this in mind, it’s essential to ask yourself this question. Is the body of a child able to handle stress? 

Responses to Stress in Children

Let’s start with the obvious one. Stressed children under 12 experience high cortisol levels in their bodies. This causes them to become more aggressive, act out, and struggle with being social. Children also experience increased heart rate, breathing, and sweating when stressed. Toxic stress can cause your child’s brain chemistry, brain structure, and gene expression to change. Your child’s developing brain architecture might be compromised by toxic stress, which could cause lifelong learning behavioral and physical and mental health problems. When the Hypothalamic Pituitary and Adrenal (HPA) hormone axis is overstimulated, blood concentrations of the stress hormone cortisol are elevated due to toxic stress. Long-term changes in inflammation and immunity can develop as a result of these increased blood cortisol levels. The consequences of toxic stress, including alterations in brain structure, may include anxiety and impaired memory and mood control. A child’s unsolved stress may be indicated by 

1. Headache, 

1. Decreased appetite or altered eating habits, 
2. Bedwetting, nightmares, and sleep disturbances. 
3. Upset stomach or vague stomach pain
4. Anxious, fearful, and unable to relax
5. Angry and aggressive or stubborn behavior

New or worsening physical symptoms may lead parents to suspect that a higher stress level is present. 

Children will learn how to deal with stress differently as they get older. Some children will learn to cope with stress by escaping it. For example, a child who is bullied might do something that takes their mind off of the adverse event. Another coping strategy that children use is avoidance. This is often a dangerous coping strategy that conveys that something is wrong but needs to be avoided. Avoidance can take many forms, like shutting down and avoiding a problem, a person, or an idea.

Coping Strategies for Children and Teens Under Pressure

As we mentioned above, children and teens are more sensitive to the world around them. This causes them to feel what other people feel more intensely. As a result, they will seek out help when they are under stress. Some children will turn to their parents for support during stressful situations. This often happens when the child is a minority and facing discrimination. Other children will turn to their friends for support during stressful situations. This is often a sign that the child is dealing with stress alone. Yet, other children will turn to their teachers for support during stressful situations. This is especially common for children who are struggling in school. If the child continues to struggle, here are some tips for parents: 

1. Make sure all family members are safe, protected, and cared for.
2. Creating a secure, dependable, and nurturing home are vital.

Conclusion Stress affects the body and mind of any person. However, it’s essential to understand how stress affects the body of a child. Staying healthy and protected depends on having secure, constant, and caring relationships with children’s surroundings while making sure children are safe from physical harm and emotional problems in secure relationships. Furthermore, close parent-child relationships can nurture a child’s self-esteem and sense of self-worth.

Download the JOYSCORE APP to enjoy a healthy and Joyful life.

Download on the Appstore

Get it on Google Play

Let go”- The Right Way to Shrug off that Stress

“LET GO” is a word of wisdom used by many successful and mindful people. However, when it comes to people, a certain responsibility, behaviour towards someone, or sticking to beliefs, it can be hard to let go, resulting in stress and anxiety. The word “Let go” feels annoying for most. But letting things go allows for peace and mindfulness to enter our minds and heart.

The word “stress” puts people under pressure. Stress isn’t always a bad thing. Stress can increase alertness, lead to the growth of stem cells in the brain, and uplift performance. When you work hard meeting deadlines, when there is a serious responsibility, and you handle it well, these are all positive stresses. Positive stress can help people. However, when stress becomes chronic or extreme, this is when stress becomes negative. has a huge impact on mental health. Let’s learn how we can learn to let go of negative stress. 

The best act of courage and revenge is knowing when to let go and set yourself free. 

5 WAYS TO SHRUG OFF & RELIEVE STRESS BY LETTING GO

Acceptance

Acceptance is one of the key ways to let go of stress. Without acceptance, it is not possible to move forward. Acceptance is not easy, mainly because there are a lot of emotions involved. It is one of the ways how you can reduce stress. It is also important to accept both the situation and your feelings. Sometimes, you accept that your situation cannot be changed, but you hide your emotions and keep going back or pondering over them. This is not helpful.

If you did a butch job on something and people are talking about you, the first way to start to heal is by accepting that you could have done better. Once you do this,  you are halfway to letting go of stress. Letting it go and focusing on the next step to rectify it is important for the mind and body. This same applies to relationships. Accepting people as they are and not putting up with others when that relationship is hurting you is important. Maintain distance from people that don’t deserve you. Putting you first in everything is not selfish but an act of self-love. 

Meditation & Mindfulness

Practicing meditation and mindfulness is another way how you can release stress. Just sit in place for a few minutes, don’t think too much, allow your thoughts to come to you, and when you are aware of them, just let them slide out of your brain. Just breathe in and out, be aware of your situation and let things go one by one. 

Mindfulness is another way of letting go of actions that hurt you, negative words people said to you, and the negativity that you may have when you allow these thoughts to remain inside of you. Nothing is permanent. Allowing your thoughts to flow while breathing rhythmically will help you to let go. Spending a few minutes of meditation and mindfulness when super stressed can help to relieve stress quickly and immediately.

Be Present

Too many people in this generation are living in the past, or the future and the present is absent. You can get so worried about past relationships, work ethic, mistakes, or things, that your present becomes absent. You can get so concerned about your future that you forget to take action today. Remember that past mistakes don’t define you, and the future lies in what you are doing today. Don’t daydream about the future, and don’t neglect your duties in the present by dwelling in the past. Everyone has their journey and story; you are exactly in the right place and at the right time; keep pushing yourself day by day, and you will be a better version of yourself.  If you can clearly picture this, everything becomes easy. Be grateful for the mistakes you made because you learned something from them, let people go because you found your worth, and don’t let work define you. Live by counting your minutes and not years. Being at present helps to relieve stress and anxiety.

Have no Control

Having no control means not controlling situations, people, or behavior that you know cannot be changed. Often, you want people to behave a certain way or things to be done in a specific manner. You have your own catalogs, and when things take a slight turn, you overthink and are not able to accept the imperfections. Stop having a controlled attitude on the things you cannot change and turn your focus on how you can react to them. This often helps to reduce stress from work.  If you don’t react to certain things, it becomes easy to let go. Focus on how you can make yourself joyful and happy by learning to let go of things you have no control over. 

“Sometimes all you have to do is let go of the strings to fly”

Be You

Being you and accepting yourself is one way to let go of people’s perspectives about you and your relationships. You don’t have to like something that others like. You don’t have to change yourself because a friend, parent, or partner doesn’t like the way you are, and you don’t have to listen to people say your ideas are just a dream. Stop sculpting yourself the way people want you to be. You are your own sculpture who has the heart to let go of the love that you thought you couldn’t live with, Accept the things you can not change. You will let go of people’s perspectives and the stress that comes with them. This simple factor helps to reduce depression and stress at a higher level.

What does letting off that stress do?

• Letting go of things can help you reduce stress and overthinking.
• It helps you to be a better human. 
• To tackle situations easily.
• To have an open mind.
• Increases the range of acceptance.
• Helps the brain function and physical functions.
• They allow you to manage and may help you find a cure to stress
• Helps you feel relaxed and, more importantly, allows you to live in peace.

By following these simple steps, you can lead an exquisite life by moving towards your goal and letting go of all the stress

Download the JOYSCORE APP to enjoy a healthy and Joyful life.

Download on the Appstore

Get it on Google Play

Alkaline Foods List – All That You Need To Know

The pH level indicates how acidic or alkaline something is.

• O is very acidic
• 7 is neutral
• 14 is extremely alkaline

Different organs of our body possess different pH levels based on their functioning. However, it is important to maintain a more alkaline pH in our bodies to stay healthy. Therefore, when there is more acidic pH, it has to be controlled to improve the body’s wellness which is often done through the detoxification process. In this process, you need to change your diet and go for healthy options, which are mainly plant-based foods.

An acidic pH is often seen in individuals who prefer fatty and sugary foods, along with those who are into substance abuse. These groups of people are found to suffer from extreme vitamin deficiencies and malnutrition. Therefore, including alkaline foods listed in your diet plan will reintroduce essential vitamins, minerals, antioxidants, and other vital compounds in your body. The alkaline diet also promotes brain as well as body recovery. Following the alkaline foods, the list promotes our body’s immunity by avoiding health risks like obesity, diabetes, respiratory diseases, infectious diseases, and cardiovascular complications.

ACIDIC pH

People with a pH less than 7 often eat all the restricted foods that make their blood and urine acidic. This high acidic effect restricts their body from maintaining proper pH balance, and consequently, the minerals from their bones and muscles are extracted. This leads to problems like kidney stones, chronic pains, anxiety, depression, decreased bone density and increased muscle wasting. Hence, you need to learn about the foods that drop your pH level and cause health issues. Some such foods are:

• Fatty meats
• Dairy products like cottage cheese, milk, yogurt
• Refined grains like white rice and bread
• Processed foods like salami, bacon, cold cuts
• Alcohol and drug abuse
• Artificial sweeteners and excessive caffeine
• Soda
• Walnuts and peanuts

All these foods are not that bad if taken occasionally or in combination with the alkaline foods list. For instance, adding peanuts to your green salad will not harm you in any way. 

ALKALINE DIET

An alkaline diet is a healthy option when it comes to detoxifying our bodies. It encourages the intake of fruits, vegetables, and plant foods and restricts the consumption of processed junk foods. Thus, an alkaline food helps counter the risk of acidity and acid refluxes and proves cooling for the tummy. We can follow these healthy tips to effectively enjoy the benefits of the alkaline diet.

• Plan your meals and snacks so that you do not consume the forbidden items out of hunger.
• Keep your meals regularly and on time.
• Improve intake of vitamins and minerals.
• Reduce consumption of excessive sugar and caffeine.
• Stay hydrated.

There is no specific meal plan to follow an alkaline diet, but we can use the foods from the alkaline foods list when preparing any meal or snack. The following are alkaline foods that are good for the human body.

1. Green leafy vegetables

Green leafy vegetables like spinach, lettuce, celery, cabbage, and mustard greens should be a part of our regular diet regimen. These veggies are rich in vitamins A, B, and E, folic acid, and minerals like iron, calcium, and phosphorus. Thus, this helps improve the normal functioning of our body, along with boosting immunity.

2. Cauliflower/broccoli

Vegetables like cauliflower and broccoli are very essential in maintaining the equilibrium between the acidic and alkaline pH of our body. They are the best sources of vitamins A, C, K, folate, and phytochemicals. Therefore, these veggies are very beneficial in reducing inflammation and even preventing the risk of cancer.

3. Root vegetables

Some root vegetables that help maintain the pH balance are sweet potatoes, beets, radish, turnips, and carrots. These are the source of soluble and insoluble fiber, which promotes the growth of good gut bacteria and lowers high levels of cholesterol. Hence, they help reduce the risk of heart disease and bowel cancer.

4. Citrus fruits

Citrus fruits have always been believed to have an acid effect on our system. But surprisingly, they are known to be the best foods on the alkaline foods list. Fruits such as lemon, sweet lime, and oranges are great sources of vitamin C and help relieve problems like heartburn and acidity.

5. Nuts

Eating a handful of nuts daily helps regulate blood sugar, improve heart health and manage weight. They are healthy sources of fats and exhibit an alkaline effect on our bodies. Almonds are considered to be the most alkaline of all nuts when consumed raw and unsalted.

6. Tofu

Milk and milk products are acidic in nature and so can be replaced with soya milk and tofu, which is a substitute for paneer. Tofu is made of soya milk and has an alkaline effect on our system, thus preventing acid reflux.

7. Mushroom

This fungi veggie is again alkaline in nature and is recommended by health professionals for people suffering from acid bouts and acid refluxes. Out of all the mushrooms, shiitake mushrooms are considered to be the most alkaline, with a pH level of 8.0.

8. Brown rice

Brown rice is whole grain rice as it retains the bran and germ layer. Therefore, it is more nutritious than white rice as it is higher in fiber, magnesium, and other nutrients. Other than its high nutrient value, brown rice also offers an alkaline effect to our system. 

9. Coconut oil

Coconut oil is one of the alkaline foods which help the body maintain its normal and healthy pH balance. Coconut oil has a pH of 7-8, which is one of the reasons why it benefits our oral health and helps heal cavities also. 

10. Sea salt

Sea salt has a pH level of 7.5 once digested. Therefore, sea salt has alkalising property that helps in keeping bacterial and viral infections away. Moreover, this salt is also rich in essential minerals like zinc, iron, phosphorus, manganese, magnesium, potassium, and iodine.

11. Unsweetened fruit juices

Drinking juices on a diet are considered to be part of a well-balanced diet. But when we are focussing on alkaline drinks, apple, grape, and orange juices are considered.

12. Raw garlic and onions

Raw garlic has anti-inflammatory properties that are high on the alkaline scale. Both white and red onions also have an alkaline effect which further increases when they are slightly cooked.

CONCLUSION

Drastic changes in the body’s pH level may be life-threatening. Hence, our lungs and kidneys have to work hard to maintain the equilibrium between acidic and alkaline. Eating more foods on the alkaline foods list will therefore assist our organs in raising the body’s pH levels. 

Download the JOYSCORE APP to enjoy a healthy and Joyful life.

Download on the Appstore

Get it on Google Play