There are many things that cause stress to the body at a cellular level. Some of these triggers are:

• Eating with guilt
• Exercising too hard and too much
• Lack of sleep
• Improper nutrition
• Smoking and excessive alcohol
• Emotional turmoil
• Hatred
• Envy
• Anger

…the list goes on.

Take resentment, for instance. Did you know, something as small as the inability or unwillingness to forgive can cause immense stress to the body?

Some of this stress we don’t even feel as it slowly but surely eats into us, chewing away pieces of our being. Stress lowers and destroys our immune system, making our body vulnerable to infections and diseases. Weakened immunity is known to cause lethargy and fatigue, which leads to indigestion, bloating, acidity and a number of other ailments. Thus begins the cycle of popping pills, which ultimately triggers other health problems.

If we can identify our stress triggers and manage them with awareness, the whole game changes. Of course, we will always have some stress. Who doesn’t? But how we handle it can lead us to the road to great health.

Use gratitude to heal your life

Whether it’s a client with a life-threatening illness or someone who just wants to lose weight, 90 per cent of my job revolves around working with their minds. If there is any one tool that I swear by in the healing and counselling process, it is gratitude. This simple yet powerful phenomenon changes lives.

All religions preach the virtues of being thankful. Yet, in our hectic lives, we fail to find time for it. Gratitude is magical. Many books have been written on the subject of gratitude and the benefits it brings along. Most of us are relentlessly focussed on how fat we are, or how sick we are, or how much our knee or back hurts.

The cure is never in the pill—it’s in your mind

If you want to heal an illness, focus on everything else in your body that is working well and be thankful. In other words, take your attention off the disease and put it on everything that is working for you—you will begin to recover faster. Try it! Gratitude has no boundaries. It can be practised regardless of your domination, your beliefs, customs and traditions.

Life is full of positives, negatives and everything in between. By acknowledging your sadness, heartache, worries and fears with gratitude, you can flip on your positive switch and appreciate the good that you have.

The physical benefits of gratitude

Studies have shown that acts of thankfulness and appreciation

• Trigger more time exercising
• Lower blood pressure
• Decrease the perception of pain
• Improve sleep quality
• Encourage relaxation
• Lower depression symptoms
• Increase overall energy

In other words, by taking the time to show gratitude you improve your health, both mentally and physically, thus bettering the quality of your life as a whole.

Try this exercise

On a sheet of paper, list all the things that you are grateful for. Really feel what you pen down. If you are struggling to lose weight, be grateful that you have healthy legs to walk, run or work out with. If you have work stress, be grateful that you have a job or a business. If you have relationship stress, be thankful that you have people in your life who care about you. No matter what your situation, you can always find something to be thankful for. And that starts the process of healing. The cure is never in the pill—it’s in your mind.

Continue your efforts to eat clean, sleep well, and stay physically active, and then let your body do the rest. Whenever you find yourself stressed, worried and anxious, stop and count your blessings. Practising gratitude enriches your life and the lives of those around you. It also helps you focus on possibilities which, in turn, helps you achieve your goals in all spheres of life.

Gratitude is a simple route to get your life back on track, to gain back our positive focus and manifest your desires.

Most problems in life exist because we choose to focus on them. And we don’t just focus on the situation, but rather focus on the negative part of it. We get obsessed with our problem and close the door to the “big picture,” or the bright side of the equation. If you are consistently complaining about things, stop it now. This will automatically make you focus on the positives. Apply gratitude to your health and lifestyle and watch in awe as it transforms your whole life.

The post Struggling to lose weight? Try gratitude! appeared first on Complete Wellbeing.

The once easily available leaves of Moringa Oleifera or simply moringa are now hard to find with the local vegetable vendor because there is not enough demand for it. Moringa is rightly called a superfood because only a small amount of it is needed to produce results. Just three grams of good quality moringa has more vitamins and minerals than most fruits and veggies.

Moringa — nature’s multivitamin

Moringa contains as many as 90 bioactive compounds, and almost every vitamin and mineral known to man, making it nothing less than a powerful natural multivitamin. It is abundant in protein, calcium, potassium, iron, chromium, magnesium, selenium, zinc and contains high levels of antioxidants. Moringa is also a good source of vitamins B1, B2 and B3. It helps boost cellular energy and thus works as a great energy booster. Cellular energy is produced when the cells get the right kind of nutrients and moringa provides exactly that.

Let’s look at the health benefits of Moringa

1. Reduces inflammation

Most diseases like diabetes, cardiovascular conditions, all types of arthritis, autoimmunity, gut issues, infections and cancer are cases of chronic inflammation. The high levels of antioxidants present in moringa helps reduce inflammation. Apart from high levels of beta-carotene and vitamin C, moringa is also a potent source of antioxidants like quercetin and chlorogenic acid. Quercetin is also considered an anti-histamine, so it helps reduce the symptoms of allergy. Chlorogenic acid is known to manage blood sugar levels by allowing cells to take up or release glucose as needed. Moringa is also useful in managing high blood pressure and the blood viscosity.

2. Is a good source of calcium

Moringa can actually be the answer to fix calcium deficiency in most women, especially in rural India. This is also why moringa is often used in supplements for nursing mothers — it increases lactation and the quality of breast milk, transferring more calcium to the infant. In fact, in Philippines, moringa is revered as a new mother’s best friend because it is a must for the woman during lactation.

3. Has anti-aging properties

Moringa leaves are high in several anti-aging compounds that lower the effects of oxidative stress and inflammation.

4. Improves skin and hair health

Moringa has antibacterial, antifungal, antiviral properties and helps boost skin and hair health. It helps reduce acne breakouts, prevents skin and scalp infections, boosts hair growth and protects the scalp from dandruff. Moringa oil aka Ben oil that’s extracted from moringa seed has a high omega-3 and oleic acid content and is widely used as a healing face oil to retain the skin’s moisture, speed up wound healing, and soothe dry and/or burnt skin.

5. A natural mood enhancer

Moringa is a rich source of the amino acid tryptophan, hence it improves neurotransmitter functions including those that produce the “feel good” hormone serotonin.

6. Prevents malnutrition

Moringa is capable of meeting the multivitamin needs of most malnourished communities around the world. It also proves to be a natural solution to address undernourishment in places where food is scarce. Since the moringa tree is quite sturdy, it has robust survival ability and can manage to withstand conditions where food is generally scarce due to climatic condition.

Moringa is also helpful in combating “modern malnutrition” in developed cities where food is not lacking, yet people are deficient in vital nutrients, because they follow poor diet (junk and processed food) and lifestyle.

7. Helps reverse anaemia

Given its high iron content, moringa is also beneficial for those suffering from anaemia. Moringa powder is often used as a substitute for iron tablets. The high content of vitamin C further boosts the bio-availability of iron.

8. Boosts immunity

Moringa is a powerful immunity booster and thus has both preventative and curative properties. It’s found that the leaves of moringa contain all the essential amino acids, vitamin C, zinc and other antioxidants that can help boost the immune system. As a cold remedy, villagers in Haiti drink a tea made from boiling moringa flowers in water.

9. Assists in cancer healing and recovery

Moringa, rightly named the “Miracle Tree”, has earned a reputation in the field of cancer therapy too. Will consuming moringa cure cancer? No. But it can assist in healing and recovery of patients by boosting their immunity, providing antioxidant support and keeping their bodies well nourished. For those undergoing chemotherapy, it helps reduce the side effects. The leaves of the moringa tree are known to contain a bio-active compound called niazimicin B which can inhibit tumour growth. It works by halting the division of cancer cells and inducing cell death.

How to consume moringa?

It is one food where all parts of the plant [drumstick, flowers and leaves] are edible, the leaf being the most nutritive part of all; the dried powder is more potent than fresh leaves though. Here are a few ways you can consume moringa for maximum benefit:

• Keep the leaves for shade-drying and then powder it. The shade drying method ensures that none of the nutrients in the plant are lost. Drying under direct sunlight would oxidise the natural nutrients in the plant. Hence its always best to prepare your own powder rather than buying ready-made powder.
• One can practically add it to any dish and it only ends up boosting the nutritive value of that meal.
• You can also have moringa tea. This is available as readymade tea sachets or you can brew moringa tea using the crushed dried leaves or powder.
• You can consume it in various forms like juice, moringa shots, powder, soup, curries, chutneys etc.
• Those who find the powder taste a bit funky have an option of consuming supplements.
• Those who do not have access to fresh leaves can use a pure supplement too, provided it’s devoid of any fillers or additives.
• It is extensively used in a lot of South Indian cuisines and is a part of their culture. It’s generally cooked it into a vegetable, sambhar, or rasam. Some people cook the flowers with the leaves into a tasty vegetable.
• Some also preserve the stalks so they can add them to curries / rasam.

Safety concerns

The leaves, when used in moderation, are suitable for people of all ages and those ailing from any disease. It is even great for animals.  However, it is wise to consult your doctor if you have any health concerns or are on any kind of medication. Remember, while moringa is a legitimate superfood, it is not a magical cure for anything. To make the most of it, adopt the right lifestyle habits.

The post 9 reasons to include moringa in your diet appeared first on Complete Wellbeing.

Vitamin D, also described as “the sunshine vitamin” is actually not a vitamin. It functions as a steroid with hormone-like activity. There are two forms of Vitamin D: D2 and D3. When we look at deficiency in our body, we are specifically talking about D3.

The role of vitamin D in our body

Every cell in our body, right from our head to our bones have vitamin D receptors on their surface. It is responsible for regulating functions of over 200 genes in our body. Hence its deficiency can lead to a variety of diseases and should not be taken lightly.

1. It is responsible for the growth and strength of our bones and teeth
2. It prevents arthritis as well as osteoporosis
3. It maintains immunity and helps control the progress of autoimmune diseases.
4. It is responsible for the absorption of calcium and phosphorus
5. Vitamin D deficiency is associated with four of the most common cancers: breast, prostate, colon and ovary. Calcitriol [the hormonally active form of vitamin D] inhibits the growth of many cancerous cells by arresting the cell’s replication cycle. It has also been found that vitamin D suppresses aromatase, the enzyme that assists with estrogen synthesis in breast cancer cells. Sufficient levels of this vitamin may reduce your risk of breast cancer by 83 per cent!
6. It plays a part in the production of sex hormones like estrogen, progesterone and testosterone. Low vitamin D levels can decrease libido, hamper mood and cause fertility issues. Due to this, it is also known as the “sexiest vitamin”
7. Its deficiency is responsible for metabolic syndrome, obesity, hypertension, insulin deficiency and insulin resistance
8. It improves neuromuscular performance in older people and prevents neuro-degenerative diseases including Alzheimer’s disease
9. It plays an important role in combating depression, chronic fatigue syndrome and mood swings
10. It reduces the risk of autoimmune disorders like multiple sclerosis, fibromyalgia and IBS.
11. It prevents birth defects
12. It helps with pain management and protects the brain against toxic chemicals.

What has changed over the years to cause this epidemic?

It’s our lifestyle. Today we all lead a life that constantly depletes our vitamin D levels, or prevents adequate absorption.

• Aerated drinks, smoking, excessive tea and coffee, overuse of synthetic laxatives, diuretics, cholesterol medications, chronic stress, junk and processed food, fad diets and exercise programmes, lack of exercise and lack of calcium are some common causes of vitamin D depletion.
• Excessive use of sunscreens, sun blocking agents, shying away from the sun, staying indoors always and never exposing your skin to the sun by wearing extensive clothing all the time can also cause deficiency in this vitamin. It’s important to understand that we need sunlight for growth, immunity and vitamin D. What we don’t need is sunscreen that reacts with sunlight and produces toxic carcinogens that the skin then absorbs. Most sunscreens cause more harm than good and there are absolutely no statistics to prove that it protects our skin from cancer. It’s our immunity that protects us from cancer and for that we need vitamin D from sunlight.
• Poor gut health is a cause too. Many of us are unable to eat the foods that contain vitamin D because of food allergies or sensitivities. Or even if we do or consume supplements, it’s not getting absorbed the right way.

How to improve and maintain optimum vitamin D levels

1. A daily exposure to sunshine helps the human body manufacture the required amount of vitamin D. The best time to soak up the sunlight is between 10am – 3pm. One can make it a point to expose for 20 minutes daily and be sure that you are not covered from head to toe when being exposed to the sun. If you have sensitive skin, you may want to adjust timings accordingly to avoid harsh rays.
2. Ensure proper calcium and vitamin K2 levels. Vitamin D3 is needed for calcium absorption and vice versa. Similarly, our body needs a balance between D3 and K2. Vitamin K2 is responsible for helping the calcium in foods to travel to the correct locations in bone tissue.
3. Eat good fats. Don’t be scared of cholesterol. You need good fats and good cholesterol to be able to convert sunshine into vitamin D.
4. Keep your liver and kidney clean and functioning. A properly functioning liver and kidney is needed for the efficient activation of vitamin D in the body. Our liver is responsible for converting D3 into 25-hydroxyvitamin D which is further converted to calcitriol, which is the active form of vitamin D and fully usable by our body.
5. Consume foods rich in vitamin D like egg yolk, fortified organic milk, mushrooms, oysters, cod liver oil and fatty fish. All of these are to be consumed in moderation.
6. If your levels are way too low, a supplementation might be necessary. Choose a good quality supplement that has a better bioavailability. Aim at keeping your levels within the range, but close than the highest limit.

Having said this, it’s important to check your levels regularly and instead of just looking at supplements and ways to increase your D3 levels,be conscious of what depletes D3 levels from the body. Sometimes even the most complicated diseases and pain can be set right by giving the human body what it needs, the right amount of vitamins, trace minerals which one can get through a balanced lifestyle.

The post Why is everyone suddenly deficient in vitamin D? appeared first on Complete Wellbeing.

Sleep experts say there are a number of things you can do to lose weight and improve your sleep:

• Make healthy choices for your meals. Avoid fast foods. Eat more fish, fruits and vegetables; avoid foods high in carbohydrates or fats.
• Start getting consistent exercise, which will improve the quality of your sleep. Most experts, however, advise us to avoid exercising less than three hours before bedtime, because exercise is arousing and can make it harder to fall asleep.
• Examine your sleep schedule. Are you getting at least seven hours of sleep each night?

Do you wake up feeling refreshed or lethargic? Do you wake up frequently during the night? Are you underweight, overweight, or just right?

Workouts and Sleep

A productive workout is just not measured on how many minutes or hours you exercised. It goes further. What are the results of your workout? Your body burns calories even when you sleep. When you exercise, your muscles get broken down [not literally] and they get repaired, which means that they develop in size or strength when your body is at rest. So if you have less sleep or rest, your muscles don’t recover completely and there are chances that you may get injured during your next workout.

Several people I know pump iron or run every single day of the week, and these people struggle to achieve their fitness goals and end up getting frustrated, or trying even harder. The key is to rest. Let your body and muscles recover and you will find your next workout all the more productive. A great workout will promote a good night’s sleep. Sometimes you will find that your body requires more sleep. It usually depends on the amount of physical activity you have had during the day and also the amount of mental stress.

In order to sleep better at night and reduce daytime sleepiness, try practising the following
sleep tips:

• Maintain regular times at which you go to bed and wake up, including on weekends
• Establish a regular, relaxing bedtime routine such as taking a bath or listening to music
• Create a sleep-conducive environment that is dark, quiet, comfortable and cool
• Sleep on a comfortable mattress and pillows
• Use your bedroom only for sleep and sex
• Finish eating at least 2 – 3 hours before your bedtime
• Exercise regularly but avoid it a few hours before you go to sleep
• Avoid caffeine [e.g. coffee, tea, soft drinks, chocolate] at night
• Don’t smoke—not only is it a major health risk, it can lead to poor sleep
• Stay away from alcohol at night; it can lead to disrupted sleep later

Sleep therapists today suggest that you listen to your body. It’s the best indicator for how much sleep you require, though you must draw the line between sleeping out of laziness and out of requirement. These two elements should not be confused. The same way some people eat when they are bored or depressed, some people sleep.

Aim for deep and undisturbed sleep. Seven hours of irregular sleep may not be the best solution.

The post Sleep problems? Listen to your body appeared first on Complete Wellbeing.