India is all set to celebrate its 75th Independence Day on 15th August 2021. This day marks the Independence of our country from the British. So, every year the Independence Day is celebrated throughout the country with great fervour. So, this Independence Day, let's take a pledge and abide by the fact that we will take up small measures to restore our health. Below are few healthy habits that we must follow.

Freedom to be ourselves: By having the freedom to be ourselves, basically refers to the idea of having certain choices without being bound by any kind of limits, social stigma or pressure. People should have the independence to do anything that they want to do. Going deep into it, it is basically having the freedom to grow and attain the level that people want to achieve, in an unrestricted manner. This would only be possible if one is allowed to make experiments with their choices.

Constant progress towards a fulfilling life: Today s world is filled with a variety of stress. We are always in a hurry to catch up with our goals and meeting our targets. So, in pursuit of all this, there is every possibility that we might lose out to make time for ourselves and our relationships.

So, this Independence Day, we must take a pledge and abide by the fact that we will take up small measures to restore our health and rejuvenate our relationships and this constant progress will enable us to achieve something big in life. Now let us talk about certain healthy habits that we must follow in order to be free from diseases or health problems.

Healthy breakfast: A nutritious and healthy breakfast is of utmost importance as it provides us with the much-needed energy to carry out our activities throughout the day. A healthy breakfast is one which includes fruits, eggs, a portion of oats or barley to have a great mix of protein, fat, vitamins, minerals and carbohydrates
A good night s sleep: Research has shown that a sufficient sleep at night is essential towards getting an efficient mind, as it helps to bring forth improvements in cognitive skills, sharpens memory and keep gastrointestinal disorders away. Ideal sleep hours for women should be 8-9 hours and for men, 7-8 hours should be ideal.
Fluid intake is important: Drinking 8-10 liters of water every day carry great benefits for one s health and well-being. Water helps to remove toxins, makes the skin glow and people don t feel dehydrated.
Exercising daily is good for you: Staying fit and healthy in this competitive world is a must. Fitness cannot be attained only having healthy food but doing exercise on a regular basis is also essential. So make sure to make time for working on your cardio, abs, legs, chest, so that on an overall basis, you are fit and fine. Walking, jogging, cycling and doing normal free hand exercises can help in attaining good health.
Avoid long gaps in-between meals: Generally, we tend to have three big meals, breakfast, lunch and dinner. In the midst of these three, the normal gap is of 5 to 6 hours, which often leads to a drop in our blood sugar level. Ideally, which should be avoided and in place, a habit of eating something healthy after every 2 or 3 hours should be adopted.
Restore your health with a cup of Green Tea: Green Tea has great health benefits as it is filled with antioxidants, which ensures brain to function better and thus lower the chances of getting plagued by cancer. It also makes the body system free from toxins. One cup of green tea in the morning or taking it even at the end of the day is ideal. Make sure not to have more than 2-3 cups every day as it can lead to stomach problems, restlessness and insomnia.
Wash your hands frequently: A number of diseases and health ailments spread from unhygienic habits and that is something which is in our control. We should encourage people around us, such as kids, household help, relatives to wash their hands from time to time. This will help us in controlling the spread of diseases.
The above-mentioned habits are only indicative, however, there are many more that we should adapt according to our health requirements.

Independence Day Special - Let's Take A Pledge To Stay Healthy & Embrace Healthy Habits!

In India, crimes against women have been on the rise; they might have always happened at the same rate but today's media have become more attentive towards these crimes by bringing them to the forefront. Recently, the devastating news of an Assamese higher secondary student being raped and killed has surfaced. Her floating decomposed body was not discovered until 4th of May when the incident itself occurred on 28th of April. If a rape victim dies, it is the most unfortunate consequence that the parents and the loved ones have to live with but there are numerous victims who survive and they can lead a normal life with guidance and care. Any occurrence of sexual assault not only leaves scars on the outside but also have deeper psychological and emotional effects. The emotional scars can manifest in the form of post-traumatic disorder, depression and suicidal tendencies. If you know anyone who has undergone such an experience, then read on to find out how you can help her get back to her life.

Medical Examination: Physical effects of rape can be adverse on the victim. Forced sexual assault causes bruising, wounds and vaginal bleeding and immediate medical attention is required to ensure safety. Subsequent medical tests should also be carried out to check for Urinary Tract infection, Sexually transmitted diseases (STDs) and uterine fibroids.

Therapy: Wounds of the flesh heal, but it takes a lot of time to recover from emotional damage and in some cases the survivors bear the burden of psychological scars all through their lives. They may see the incident as an assault to their souls and develop depression, post-traumatic disorder, borderline personality disorder, sleeping and eating disorder. The loved ones have to be understanding and be patient with them. One-on-one therapy or group therapy sessions can be very helpful. Talking about their emotions and resolving issues of anger, regret, pain, fear, guilt in a friendly, supported and understanding environment can help them reconstruct their self-image.

Counseling: Guilt and shame are two most common stigmas that most survivors have to deal with. They somehow blame themselves for the incident and regret any step they think that might have led to the incident. They become so consumed by the incident that they think the experience defines them, instead of their persona which is called dissociative identity disorder. In such cases counseling sessions can prove to be very beneficial. They need guidance to understand the situation and separate themselves from the incident. The survivors may feel weak and victimized, overpowered and violated; they may also think that they have lost control of their bodies. Counseling can assist to resolve such issues and help them empower themselves with time.
It is important to make the survivors realize that it is not the end of their lives. With a positive attitude, proper rehabilitation and counseling rape survivors can lead a normal, happy life.

Overcoming Sexual Harassment: You Are Stronger Than You Think

Most Practical Tips for Controlling Everyday Stress

We generally use the word 'stress' when we feel that everything becomes too much to handle - we are overloaded and wonder whether we can cope with the pressures placed upon us. Nowadays stress is a normal part of life. Almost everyone has some sort of stress. Constantly reacting to stressful situations without making adjustments to counter the effects, threatens our health and well-being.

There are steps you can help you managing day to day stressful conditions and take to feel better.

Be realistic: If you feel overwhelmed by some activities (yours and/or your family's), learn to say NO! Eliminate an activity that is not absolutely necessary. You may be taking on more responsibility than you can or should handle. If you meet resistance, give reasons why you're making the changes. Be willing to listen to other's suggestions and be ready to compromise.

Shed the 'superman/superwoman' urge: No one is perfect, so don't expect perfection from yourself or others. Ask yourself, 'What really needs to be done?' How much can I do? Is the deadline realistic? What adjustments can I make?' Don't hesitate to ask for help if you need it.

Take one thing at a time: For people under tension or stress, their day-to-day workload can sometimes seem unbearable. The best way to cope with this feeling of being overwhelmed is to take one task at a time. Make a list of things you need to get done and start with one task. Once you accomplish that task, choose the next one. The positive feeling of 'checking off' tasks is very satisfying. It will motivate you to keep going.

Share your feelings: A conversation with a friend lets you know that you are not the only one having a bad day. Stay in touch with friends and family. Ask them how they have dealt with a similar situation that may be 'stressing you out.' Let them provide love, support and guidance. Don't try to cope alone.

Be flexible: If you find you're meeting constant opposition in either your personal or professional life, rethink your position or strategy. Arguing only intensifies stressful feelings. Make allowances for other's opinions and be prepared to compromise. If you are willing to be accommodating, others may meet you halfway. Not only will you reduce your stress, you may find better solutions to your problems. Go easy with criticism. You may expect too much of yourself and others. Try not to feel frustrated, disappointed or even 'trapped' when another person criticises you.

Hobbies: Take a break from your worries by doing something you enjoy. Whether it's gardening or painting, schedule time to indulge your interest. Exercise: Regular exercise is a popular way to relieve stress. Twenty to thirty minutes of physical activity benefits both the body and the mind. Meditate: Just ten to twenty minutes of quiet reflection may bring relief from chronic stress as well as increase your tolerance to it.

Take Herbal Supplement: Herbs like Brahmi, Ashwagandha, Mandukparni, Shankhpuspi, Kaunch are very helpful in managing stress. These herbs work on the brain and help relax you which ultimately empowers you to manage your stressful conditions easily. There are many herbal supplements available in the market that can help you.

Consult the Doctor: If your stress level doesn't seem to improve with above tips, it may require more attention and consultation with an Expert.

If you would like to consult with me privately, please click on 'Consult'.

Most Practical Ways of Controlling Everyday STRESS

Unlike what you may think, anxiety is a common emotional response in a situation where we are worried about an outcome. It is, in fact, beneficial to us as it keeps us alert and charged for a reaction. Anxiety disorder, however, comes when you lose control over your reaction and let it take control of your life in a way that disables you from living a normal life. 
The first thing to do as a positive step is to accept that you have a disorder. Mental health problems are as big as physical problems. Just like the body needs to be treated to cure a disease, the mind too can be treated to cure you of your problems. The next thing to do is to know what type of disorder you are suffering from to get specific treatment for it.

Connection between anxiety and depression:
Anxiety is not just incessant worrying. It is sometimes an obsessive compulsive disorder that can takeover your life or a terrifying phobia that can prevent you from doing things that are routine for others. Over a period of time, living with such a disorder can take an emotional toll leading to depression. 
The chances of developing depression in addition to anxiety is quite high. In fact, almost half of all people with major depression also suffer from severe and persistent anxiety. In many cases people suffering from post traumatic stress disorder (PTSD) and anxiety are also victims of depression.

Symptoms of anxiety and depression disorder
Constant fear and worry
Loss of interest in normal life, hobbies and activities
Insomnia and fatigue with inability to relax
Panic attacks
Feeling of sadness and worthlessness

Coping with anxiety and depression disorder
The first and most important thing to know is that both conditions are treatable and patients who get regular care, medication and support from friends and family can come back to living a normal life. Here are some of the treatments available:

1. Medication: Taking proper medication is very important as it acts quickly and is quite safe. Most people do not take medication, such as sleeping pills, fearing they might get addicted to them, which is a myth. Also, medications prescribed by your doctor are safe and specific that is why they have been prescribed.

2. Cognitive behavioral therapy (CBT): It is used to first figure out what the cause behind the anxiety or depression. It is then used to teach people to manage their fears, anxieties, and depressive symptoms and also learn how to take control of their emotions. Another therapy used for treating depression is Emotive Behaviour therapy.

3. Lifestyle modification: In order to overcome, anxiety and depression, certain lifestyle changes are required, such as one should exercise daily at least for 30 minutes and eat a healthy diet.

4. Counselling: Counselling helps the person to overcome the oppressive thoughts and cope up with the feeling of worthlessness.

5. Group therapy: Knowing you are not alone with your pains and fears can often come as a big relief. Not only will the patient benefit from joining a local support group, the care giver will also learn how to cope with the developments of the disorder and how they can continue to provide care and support to their loved ones.

How to Cope with Anxiety and Depression Disorder

Anxiety is something you face a lot due to different reasons. It also leads to mutiple problems, including low confidence, giving you an uneasy or uneasy feeling and more importantly affects your general well being and ability to work. If you feel you suffer from anxiety, here are some ways to reduce it.


	Accept the anxiety: anxiety is only a temporary phase which everyone faces. If you keep worrying and try to fight it, you will become even more anxious and your health will become even worse. The only way to deal with the anxiety mentally is to accept that this is a temporary phase and that it will pass away soon.
	Self-soothing techniques: there are many physiological things for you to do as well which will allow you to relieve anxiety. Diaphragmatic breathing is a very good way to achieve this. Sometimes reassuring yourself is more valuable than you think. Practice saying comforting things to yourself and the stress and anxiety will automatically reduce. Muscle relaxation is yet another method which will allow you to decrease your anxiety.
	Monitor your diet: your diet is crucial in reducing your anxiety as caffeine and alcohol are two of the leading causes of anxiety in your body. However, abruptly stopping your intake of caffeine and alcohol also leads to withdrawal symptoms. Therefore balancing out intake of alcohol and caffeine is crucial.
	Exercise regularly: you probably know that exercise is very important for maintaining good health. However, what you probably do not know is that exercise is perhaps more effective than even medication in relieving your anxiety. Therefore, it is imperative for you to get moving.
	Get adequate sleep: everyone feels bad when they do not sleep enough. However, did you know that lack of sleep is a major cause of anxiety. The more you sleep, the less anxious you will feel.



5 Tips To Reduce Your Anxiety Instantly

PTSD or post traumatic stress disorder is a confusion that develops in a few people who have encountered a shocking, unnerving, or dangerous event. It is natural to be scared during and after a traumatic event. Fear triggers numerous brief and instant changes in the body to protect us from the threat or to stay away from it. Here are a few myths and facts about PTSD:

Myth 1: Everyone who has been through a life threatening event will develop PTSD.
Fact: In reality, a great many people who are exposed to such events will not get PTSD in most of the cases, and a lot of them see a decrease in the symptoms gradually over the months or even days. The number of individuals who may be diagnosed after an event that can result in PTSD ranges from under ten percent of people after twelve months of exposure to general trauma. Where as, thirty seven percent of the individuals are exposed to deliberate trauma.

Myth 2: People who are weak, get PTSD.
Fact: It is not clear why a few people get PTSD and others do not. Women are twice as prone to be determined to have it than men are, however, women will probably have numerous mental issues since they will probably look for help, and accordingly get an analysis. Individuals who are presented to interpersonal injury, for example, rape or fighting, will probably have more pronounced PTSD symptoms than survivors of mishaps, accidents or natural disasters.

Myth 3: After a specific measure of time, one should be over the trauma.
Fact: Depending on the nature of the trauma, it might stick around. Furthermore, in some cases, a person may seem to get over it. However, something triggers the recollections and they get tormented by symptoms again. Additionally, as individuals age, the movement that keeps the long-term memory far away from the brain, starts to diminish, exposing the person with seasoned recollections.

Myth 4: The trauma was such a long time ago that it is past the point where it is possible to recover from the trauma.
Fact: The good news is that it is never past the point where it is possible to address your shock or trauma. In fact, most of the patients are middle-aged child sexual abuse survivors. There is a great deal of reasons that somebody would hold back from getting treatment, yet the decades isolating them from their trauma are not an obstruction by any means.

Myth 5: I should have the capacity to handle this myself.
Fact: Frequently it takes more strength to get help than to battle alone, especially for specific events. Cases of individuals who might be particularly hesitant to connect include men who have been conditioned by the society to not express sentiments or show helpless. Marginalised people have a more troublesome time looking for somebody who can relate to them. 

Myths and Facts About PTSD!

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