Dr. J’s Seven Pillars of Vibrant Health and Stunning Beauty
“Good health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”
~ World Health Organization (WHO).
Good health is not mere absence of diseases, it is far more. Good health lets you enjoy your life to the fullest. It lets you enjoy a balanced and meaningful life with energy, and enthusiasm. You will enjoy healthy relationships with family, and friends. You need to follow a healthy life style to attain vibrant health and further maintaining it. My Seven Pillars of Vibrant Health and Stunning Beauty are: (1) Diet, (2) Exercise, (3) Sleep, (4) PRP, (5) Supplements, (6) Hormone Balancing, and (7) Stress Management.
All pillars are equally important and each pillar complements the others. Diet is one of the most important factors in a healthy life style. To achieve physical, mental and emotional optimal health, balance is the key. I have a simple yet profound formula: quantity, quality, and balance in all 7 pillars of health and beauty. To start with, apply my right quantity, quality and balance formula in diet, exercise and sleep. You will start seeing difference in your health, energy level, and overall beauty. Then, move on to other 4 pillars to achieve and maintain vibrant health and stunning beauty. You need to follow all the 7 pillars simultaneously, if you can start with all the 7 pillars at the same time, it is great.
Kathy Freston in her bestseller book, Quantum Wellness, outlines 8 pillars of wellness: meditation, visualization, fun activities, conscious eating, exercise, self work, spiritual practice, and service. Except for conscious eating, and exercise, I have put her other 6 pillars in my last pillar: Stress Management. Kathy comes from a spiritual perspective, whereas I look at the same subject from medically-no-nonsense perspective.
Human body is an amazing system which self corrects itself for optimal health. When you adopt my 7 pillars in your life, you will get to optimal health and maintain it for a long time. You will be able to enjoy your life with full of bubbling energy, and happiness when you are free of pains and aches. I have made separate menu items for each of these pillars. Please go to each of the menu items and take time to offer your comments.
Healthy living is the steps, actions and strategies you put in place to achieve optimum health. Healthy living is about taking responsibility and making smart health choices for today and for the future. Eating right, getting physically fit, maintaining emotional, social, financial, and spiritual wellness and prevention of diseases are all a part of creating a healthy lifestyle. A healthy lifestyle is made up of a healthy balanced diet, regular exercise, good work-life balance and sleep with the absence of harmful drugs, alcohol, tobacco, illness and stress.
Health and Beauty – Pillar 6: Hormone Balancing
“The great thing about bioidentical hormones is that since their molecular structures perfectly match those of endogenous hormones, they function exactly like endogenous hormones do. Simply stated, bioidentical hormones do precisely the same thing as our own hormones.”
– Dr. Donna White, MD., The Hormone Makeover.
Hormones are called bioidentical if they are exact duplicates of what your body makes. In other words, the molecular structure of a bioidentical hormone is identical to that of the hormones made by your body (endogenous). Also, there is confusion between natural and synthetic hormones. Not all natural hormones are bioidentical. For example, Premarin is an estrogen extracted from pregnant-horse urine. While it is made of natural estrogens, most of them are natural to horses, not humans, which means they have different effects on your body than human estrogens. Almost all prescription bioidentical hormones are manufactured in laboratories (they are synthetic or man-made). Also, each pharmaceutical company slightly alters molecular structure for method of application (gel, spray, oral tablet, injection, etc.), shelf life, and of course patentability and profits. So, do not be fooled by “natural” claims of advertisements. The key is to get bioidentical hormones. To be realistic, you cannot get 100% identical bioidentical hormones, 99% or 98% is close enough. For example, the testosterone that is naturally produced in the human body has the chemical formula C19H28O2 and the chemical structure shown in the diagram below. When the chemical structure of natural testosterone is altered in the lab with an added methyl group (CH3) at the c-17 alpha position of the molecule (modified area shown within the red circle), it becomes “synthetic”. Testosterone cypionate injection is another variation of natural testosterone. Though, testosterone is derived from natural sources of soybeans and yams, it becomes “synthetic” with the addition of methyl group. Testosterone is a controlled substance classified by FDA and available only by prescription. So, if you see advertisements for testosterone supplements (creams, gels, tablets), there is no testosterone in them.
Natural and Synthetic Testosterone, © Dr. J, LLC. All rights reserved.
Another important distinction is between HRT and BHRT. HRT stands for Hormone Replacement Therapy wherein non-bioidentical hormones are allowed. BHRT stands for Bioidentical Hormone Replacement Therapy, wherein bioidentical hormones are to be used. You need to be proactive, do research (read my articles and also from other sources) and ask questions to your doctor before taking the journey of BHRT.
A drug company can’t patent a naturally occurring hormone, but it can patent a process needed to render it absorbable as a drug. Several large drug companies have done just that (or have licensed process patents) and are now selling FDA-approved bioidenticals. For example, natural progesterone (Prometrium) is manufactured by Abbott Laboratories, which uses a patented technique called micronization. Micronization permits the oral ingestion of progesterone by pulverizing it into particles small enough to pass through the walls of the intestine and into the bloodstream. Other drug companies market a micronized form of estradiol — a bioidentical estrogen — in pill form (Estrace) and in transdermal (applied to the skin) patches (Alora, Climara, Estraderm, Menostar, Vivelle), sprays (Evamist), gels (Divigel, Elestrin, Estrogel), lotions (Estrasorb), and vaginal rings (Estring). However, all birth control pills, rings, pellets, injections, etc., are synthetic hormones to prevent a woman from ovulating. They are much more powerful than a woman’s natural hormones and are meant to overpower the natural hormones to provide their own action in the body. The benefits of birth control overpower the side effects of synthetic hormones. Though some synthetic hormones are useful, they cannot be used in BHRT procedures.
There are three questions you need to ask before hormone balancing:
1. Are my symptoms caused by a hormone imbalance?
2. Which hormones do I need to regain hormone balance?
3. How do I use the hormones for optimal health and balance?
These questions are well answered in Dr. John Lee and Virgina Hopkin’s book: Dr. John Lee’s Hormone Balance Made Simple: The Essential How-to Guide to Symptoms, Dosage, Timing, and More
Progestins are synthetic progesterones, used in birth control pills and conventional HRT. Some examples are Provera (medroxyprogesterone acetate), Aygestin (norethindrone acetate), and Megace (megestrol acetate). Provera is the most commonly used progestin in HRT.
There are more than 100 hormones produced in the human body, but I will discuss important ones for hormone balancing. Both men and women need hormone balancing for optimal health.
1. Insulin: Insulin is produced in the pancreas and functions to capture glucose, glikogenesis and glycolysis in liver and muscle from the blood. Insulin deficiency can cause hyperglycemia (elevated blood sugar levels) that leads to diabetes mellitus. Read more on diabetes at: ____________________________________________. Per International Diabetes Federation (IDF), as of 2014, there are 387 Million diabetic people worldwide with vast number of people undiagnosed, with China, India, and US leading. According to CDC, as of 2014, in the United States there are 29.1 million diabetic people or 9.3% of the population and there are 8.1 million undiagnosed diabetic people or 27.8% of people with diabetes undiagnosed. Diabetes is a serious condition caused by one hormone — Insulin. Excessive insulin can cause low blood sugar levels, irregular heartbeat, sweating, tremor, nausea, severe hunger and anxiety. Sometimes also cause hypoglycemia (low blood sugar).
2. Testosterone: Testosterone is a male hormone but females also produce in small qunatities. This hormone is produced in the testes and serves as the male sex hormone. This hormone stimulates the maturation of male sex organs, scrotum, beard growth, the growth of muscle mass and strength, and increase bone density. It is also called T-level. Recently there are T-clinics catering to men. Testosterone deficiency can also create wrinkles in the face (in women and men), loss of muscle tone, large waist, chronic fatigue, decreased libido, erectile dysfunction and difficulty reaching orgasm can occur in men as women. Lack of testosterone can also cause disease or damage to the hypothalamus (pituitary) or testicles that inhibits hormone secretion and production of testosterone (hypogonadism). As you age, T-level goes down and you need to get blood test done and get prescription medication from a licensed doctor. Periodic blood test is important to determine RBC count. Read more at: ______________________________. Excess of this hormone can cause increased libido, and excessive sex drive, irritability, etc.
There are numerous testosterone booster products available online. They are not the same as BHRT. You need to be careful as there is no testosterone in the boosters.
3. Progesterone: This hormone is produced in the ovary, adrenal gland and placenta (when pregnant). Progesterone serves to increase epidermal growth factor, increases core temperature during ovulation, reduces spasms and to relax smooth muscle (widen bronchi and regulate mucus), anti-inflammatory, reduces gallbladder activity, normalization of clotting blood and blood vessels. Progesterone hormone also helps thyroid function and bone growth by osteoblasts Relsilience in bone, teeth, gums, joints, tendons, ligaments and skin. Healing by regulating collagen nerve function and healing by regulating myelin, and to prevent endometrial cancer by regulating effects of estrogen. Lack of progesterone can create anxiety, insomnia, difficulty resting, panic, anxiety, lack of fluids and breast swelling.
4. Estrogen: Estrogen is a crucial component that contributes to a woman’s menstrual cycle and ability to bear children. Estrogen hormone includes: Estrone (E1), Estradiol (E2), Estriol (E3). Estrogen is considered to be the “female” hormone, whereas testosterone is considered the “male” hormone. However, both hormones are present in both sexes. Estrogen is produced by the ovaries in women. As men do not have ovaries, testosterone is converted into estrogen (men need balanced T1-level). At puberty, a female’s ovaries begin releasing estrogen hormone in synchronization with each monthly menstrual cycle. In males, estrogen assists in maturation of sperm and is important for normal male reproduction.Estrogen is required during pregnancy for stimulating the production of progesterone from the placenta. Estrogen deficiency leads to: hot flashes, fatigue, headaches/migraines, night sweats, vaginal and/or bladder infections, incontinence, forgetfulness, difficulty falling asleep, painful intercourse, osteoporosis, etc., at physical level; and, depression, minor anxiety, feelings of despair, crying easily, episodes of rapid heartbeat at emotional level. An elevated Estradiol (E2) to Progesterone ratio leads to Estrogen Dominance, which is well explained in Dr. John R. Lee’s books: What Your Doctor May Not Tell You About Menopause and What Your Doctor May Not Tell You About Premenopause: Balance Your Hormones and Your Life From Thirty to Fifty.
5. Melatonin: This hormone is produced in the pineal gland and functions as an antioxidant and sleep control. Although this hormone is produced naturally by the body, but excess or lack of these hormones can be bad for the body. Melatonin supplements supplements are sold without prescription. Excess of melatonin hormone can cause sluggish, liver disorders, eye disorders, fatigue, disorientation, psychotic thoughts and behavior, confusion, drowsiness, impaired speaking, shaking, headache and dizziness. While the melatonin hormone deficiency will cause difficulty in sleeping or insomnia, prostate enlargement, depression, fatigue, irregular menstrual cycles, anxiety, premenstruasi syndrome (PMS), cataracts, high cholesterol, high blood pressure, arrhythmia.
7. Human Growth hormone (HGH): This hormone serves to stimulate the growth and reproduction of cells, release of insulin-like growth factor 1 from liver. Excessive HGH can cause pituitary tumors which are benign and grow slowly. Also can cause headaches, visual disturbances, optic nerve pressure, excess jaw, fingers and toes, muscle weakness, insulin resistance. It could even lead to diabetes type 2 and decreased sexual function. Several athletes including Olympic athletes are reported to use HGH to increase performance. at deficiency of this hormone in children can cause growth failure and short body and delayed sexual maturity. Whereas in adult growth hormone deficiency is rare, but in some cases can lead to obesity, decreased muscle mass and energy reduction and quality of life.
8. Serotonin: The serotonin hormone is produced in the digestive tract. This hormone serves to control mood, appetite and sleep. Excessive serotonin hormone can cause anxiety, confusion, increase heart rate, widened pupils, loss of muscle coordination, sweating, diarrhea, headache, chills, nausea, vomiting, convulsions, high fever, irregular heartbeat, uncontrolled movements and loss of consciousness. Deficiency of serotonin hormone can cause anxiety, depression, phobias, pessimistic, insecure, lack confidence, irritability, sleep disturbances, PMS, headache and backache.
9. Thyroid: This hormone functions to increase the basal metabolic rate and affect protein synthesis. If you have slow metabolism or having difficulty in losing weight, you need to get thyroid level checked. Excessive thyroid hormone can cause diarrhea, irregular heartbeat, headache, chills, nervousness, stomach cramps, fever, chest pain, or difficulty sleeping. While deficiency of thyroid hormone can cause fatigue, weakness, constipation, sore joints and muscles, ramput or thin, brittle nails, lack of sex drive, high blood pressure, high cholesterol, slow heartbeat, impaired concentration and memory. Even a few can cause depression and other mental disorders.
10. Adrenalin: Adrenalin serves to increase the supply of oxygen and glucose to the brain and muscles (by increasing heart rate), increasing catalysis of glycogen in the liver, damage to lipids in fat cells, and suppresses the immune system. Lack of adrenal hormones may cause dizziness, headache, fatigue, weight loss. Some experience intestinal disturbances, increased pigmentation of the skin, depression, muscle pain and acute back pain.
11. Dopamine: Dopamine functions to raise your heart rate and blood pressure, inhibiting the release of prolactin and TRH from anterior pituitary. Excess of dopamine may cause nausea, vomiting, headache, irregular heartbeat, chest pain, difficulty breathing, changes in the amount of urine, skin discoloration, pain in legs and arms. Hormone dopamine deficiency can cause depression, low motivation, difficulty paying attention and concentrating, slow thinking, low libido and impotence, tiredness, rapid weight increase, and sleep disturbance.
12. Gastrin: This hormone is produced in the duodenum (intestine 12 fingers), which functions for gastric acid secretion by parietal cells. Excess of gastrin can cause gastrinoma disease.
There are online companies selling saliva testing kits for hormone levels. You need to be careful, as each of urine, blood and saliva tests are suitable for particular hormone level testing — best thing is to go to a endocrinologist.
Estrogen, progesterone, and testosterone are the three hormones that are most often out of balance in women. Testosterone is most often out of balance in men. If you are above 40, you need to:
1. Take online tests to determine whether you have hormone imbalance tests
2. Get hormone levels checked by an endocrinologist (saliva, urine and blood tests).
3. Take prescription medication to balance your hormones.
4. Go to a Integrative Medical doctor to see whether you can introduce Ayurvedic, Homeopathic, Acupuncture treatments and decrease prescription medications and dosage in BHRT.
5. Lead a healthy lifestyle including diet, exercise, yoga and meditation in addition to taking BHRT. After gaining hormonal balance reduce BHRT and maintain your healthy lifestyle. Read more at: ____________________.
6. Never treat BHRT yourself or buy bioidentical hormones online. Always seek professional help from doctors specialized in BHRT.
7. Read all my articles and books from others:
BHRT is a powerful tool for vibrant health and anti-aging but you need to use it with caution. You are trying to regain the hormonal balance in your old age what you had in your youthful years. You need professional help for BHRT.
Health and Beauty – Pillar 7: Stress Management
It’s not stress that kills us, it is our reaction to it.”
~ Hans Selye, Endocrinologist.
Everyone has stress in this world. How you react and manage stress is in your hands. Negative life events like financial loss, divorce, death of a loved one, loss of job, abuse (physical or mental or emotional), physical illness can cause long term stress. Sometimes negative events start happening one after the other or together causing chronic stress — believe me, “when it rains, it pours.” Endocrine system responds to stress in which corticosteroids are released. Corticosteroids are a class of steroid hormones; and main hormones are: corticosterone, cortisone, and aldosterone. Traumatic stress, brought on by war, disaster, or a violent attack, can keep body’s stress levels elevated far long time. Chronic or long term stress is bad for physical, mental, and emotional health. Chronic stress leads to: (1) hypertension, (2) type 2 diabetes (T2D), (3) sleep disorders, (4) anxiety, (5) depression, (6) social isolation, (7) headache, (8) abdominal pain (9) back pain (10) difficulty concentrating (11) hemorrhoids (12) varicose veins, (13) panic disorder, (14) cardiovascular diseases, (15) lack of immunity, (16) learning difficulty, (17) irregular menstrual cycles, (18) erectile dysfunction, (19) infertility, (20) migraines, (21) weight problems: overweight or obesity or weight loss, (22) losing temper or getting angry. Nothing good comes out of chronic stress. If you have it, get rid of it.
American Psychological Association identifies 3 levels of stress: (1) acute stress, (2) episodic acute stress, and (3) chronic stress. Each type of stress has its own characteristics, symptoms, duration and treatment approaches. Acute stress is short-term. Because it is short term it does not have enough time to do the extensive damage associated with long-term stress. It is also known as the fight-or-flight response, acute stress is your body’s immediate reaction to a perceived threat, challenge or scare. The acute-stress response is immediate and intense, and in certain circumstances it can be thrilling. Some of the examples of acute stress are: job interview, getting a speeding ticket, almost getting into a car accident or giving a speech in front of people, specific events or situations that involve novelty, unpredictability, etc. You feel your heart beat in your throat, you become hyper aware of everything around you, and feel pumped. These are signs that your stress hormones are hard at work! Some of the symptoms are: elevation in blood pressure, rapid heartbeat, sweaty palms, heart palpitations, dizziness, migraine headaches, cold hands or feet, shortness of breath and chest pain. Other symptoms may be: (i) muscular problems including tension headache, back pain, jaw pain and the muscular tensions that lead to pulled muscles and tendon and ligament problems. (ii) Stomach problems such as gut and bowel problems such as heartburn, acid stomach, flatulence, diarrhea, constipation and irritable bowel syndrome. (iii) Emotional distress leading to combination of anger, anxiety, and depression (the three stress emotions). This is level 1 stress and easy to handle. If you have difficulty in public speaking, start practicing in front of mirror solo, then start with your friends, then go to large audience. Over time with practice, you will lose fear of public speaking. Driving can be stressful if you leave late. So, I leave early and practice defensive driving. At every traffic light, I practice deep breathing (of course with eyes open!). I start talking loudly the main points, data points, statistical numbers, facts, quotes, etc., as though I am participating in a meeting, when I am driving to a meeting. Which helps in winning in the meetings and keeps my stress level down. I don’t get upset when someone cuts in front of me to cut my safe distance or someone honks at me. I simply ““Don’t Sweat the Small Stuff…because It’s All Small Stuff”.
Frequent acute stress (almost on a daily basis) leads to episodic acute stress. A good example is — soldiers who were in Iraq taking daily tours of roads of Baghdad laid with IEDs. They were constantly in ‘fight and no-flight mode,’ and faced traumatic situations. Many of the soldiers’ episodic acute stress conditions turned into chronic episodic acute stress and PTSD (Post-traumatic Stress Disorder). Some of these tough trained men and women succumbed to stress. Such is the power of stress — let it not over-power you. Many people who are not in the battle field also face episodic acute stress. They have disorganized lives filled with chaos and crisis. They are always in a rush, have too many balls in the air, and too many irons in the fire. They can’t organize the slew of self-inflicted demands and pressures clamoring for their attention. They seem perpetually in the clutches of acute stress. Their lives are ” tales told by an idiot, full of sound and fury” — if something can go wrong, it did, it does, and it will. I use simple tricks to manage episodic acute stress. I delegate and monitor. I surround myself with competent people who have same values and beliefs as mine. I cancel other meetings and commitments or answer by email, and pick only the important one. I choose my battles, not fights. I focus on “important” rather than “urgent.” More in the book:
The grinding stress wearing people away day after day, year after year leads to chronic stress. Chronic acute stress is the worst kind. Chronic stress destroys your brain, mind, body and soul or your quintessential embodiment. It It may be the the stress of financial difficulties, dysfunctional family, physical or emotional abuse, unhappy marriage, despised job or career, and so on. Chronic stress comes when a person never sees a way out of a miserable situation for seemingly interminable periods of time. With no hope, the individual gives up searching for solutions and chronic stress sets in.
Chronic stress can lead to suicide, violence, heart attack, stroke — to a final, fatal breakdown. It is difficult to treat chronic stress are difficult to treat and requires extended psychological as well as behavioral treatment, and stress management. Levels of stress hormones — adrenaline, noradrenaline and cortisol (primary chemical in the body that responds to stress) increase . When cortisol is circulating in unhealthy amounts, all body systems suffer. Chronic stress alters biochemical and hormonal balance in your body. Chronic stress affect the following systems.
Immune System: Chronic stress can make you more likely to get sick more often. And if you have any chronic illness your symptoms may get worse.
Musculoskeletal System: With sudden onset of stress, muscles tense up and relax when stress passes. With chronic stress, muscles are always taut. Some of the symptoms of tensed muscles are: tension-type headache, migraine headache, lower back pain, neck and shoulder pain, etc. Stress may make rheumatoid arthritis worse.
Respiratory System: Chronic stress can trigger asthma attacks, in which the airway between the nose and the lungs constricts; or, it can trigger rapid breathing — or hyperventilation. Chronic stress can make symptoms of asthma and chronic obstructive pulmonary disease (COPD) worse.
Cardiovascular System: With chronic stress, consistent and ongoing increase in heart rate, and the elevated levels of stress hormones and of blood pressure, can take a toll on the body. This long-term ongoing stress can increase the risk for hypertension, heart attack or stroke. It may also contribute to inflammation in the circulatory system, particularly in the coronary arteries. Stress is linked to high blood pressure, abnormal heartbeat (arrhythmia), blood clots, and hardening of the arteries (atherosclerosis). It’s also linked to coronary artery disease, heart attack, and heart failure. The risk for heart disease associated with stress appears to differ for women. Levels of estrogen in pre-menopausal women appears to help blood vessels respond better during stress, thereby helping their bodies to better handle stress and protecting them against heart disease. Postmenopausal women lose this level of protection due to loss of estrogen, therefore putting them at greater risk for the effects of stress on heart disease.
Endocrine System: When you are stressed you produce more of epinephrine and cortisol (stress hormones). When they are released, the liver produces more glucose. If you don’t use that extra glucose, the body will reabsorb it. Which leads to diabetes.
Gastrointestinal System: When you’re stressed, chemistry of stomach and esophagus gets altered and you may eat much more or much less than you usually do. It may lead to addiction of alcohol or tobacco, you can experience diarrhea, constipation, heartburn, acid reflux pain or you may develop ulcers or severe stomach pain even without ulcers.
Nervous System: When the body is stressed, the sympathetic nervous system (SNS) signals the adrenal glands to release hormones called adrenalin and cortisol. These hormones cause the heart to beat faster, respiration rate to increase, blood vessels in the arms and legs to dilate, digestive process to change and glucose levels (sugar energy) in the bloodstream to increase to deal with the emergency. Chronic stress makes SNS to trigger physical reactions non-stop, it causes a wear-and-tear on the body. The continuous activation of the nervous system affects other body systems.
Male Reproductive System: Stress causes the body to release the cortisol hormone, which is produced by the adrenal glands. Cortisol is important to blood pressure regulation and the normal functioning of several body systems including cardiovascular, circulatory and male reproduction. Excess amounts of cortisol can affect the normal biochemical functioning of the male reproductive system. Chronic stress can affect testosterone production, sperm production and maturation, and even cause erectile dysfunction or impotence.
Female Reproductive System: Chronic stress may reduce sexual desire. High levels of stress may be associated with absent or irregular menstrual cycles, more painful periods and changes in the length of cycles in women. Stress may make premenstrual syndrome (PMS) symptoms worse which include cramping, fluid retention and bloating, negative mood (feeling irritable and “blue”) and mood swings. During menopause, hormone levels fluctuate rapidly in women. Any type of stress causes intense and increased number of hot flashes.
Skin: Skin problems such as acne and psoriasis are made worse by stress.
Panic Attacks: An extreme reaction to stress is a panic attack. A panic attack is a sudden, intense fear or anxiety that may make you feel short of breath, dizzy, or make your heart pound. People who have panic attacks may feel out of control, like they are having a heart attack, or are about to die.
I use my own rules: NUNI (Not Urgent, Not Important) Rule, RUT (Run Away from Toxic People) Rule, LET (Leave Toxic Thoughts) Rule, 80/20 Rule, QQB (Quality, Quantity, and Balance) Rule to combat stress. I always leave a email-trail
Having said all this, having low amount of stress makes you more productive and efficient. Your body and mind get into high gear to prepare you to face the competitive world and be successful. It is like saying having low level of inflation is good for the economy. Some people feel stress out because their beliefs conflict with the way they are living their life. Examine your beliefs, such as your values and life goals, to find out if you have this kind of conflict in your life. After you know what is causing your stress, try making some changes in your life that will help you avoid stressful situations. Here are a few ideas:
Manage your time
Time management is a way to find the time for more of the things you want and need to do. It helps you decide which things are urgent and which can wait. Managing your time can make your life easier, less stressful, and more meaningful.
Look at your lifestyle
The choices you make about the way you live affect your stress level. Your lifestyle may not cause stress on its own, but it can prevent your body from recovering from it. Try to:
- Find a balance between personal, work, and family needs. This isn’t easy. Start by looking at how you spend your time. Maybe there are things that you don’t need to do at all. Finding a balance can be especially hard during the holidays.
- Have a sense of purpose in life. Many people find meaning through connections with family or friends, jobs, their spirituality, or volunteer work.
- Get enough sleep. Your body recovers from the stresses of the day while you are sleeping. If your worries keep you from sleeping, keep a notepad or your cell phone by your bed to record what you are worried about—to help you let it go while you sleep. For example, if you are worried you might forget to run an errand the next day, make a note so that you can stop worrying about forgetting.
- Adopt healthy habits. Eat a healthy diet, limit how much alcohol you drink, and don’t smoke. Staying healthy is your best defense against stress.
- Exercise. Even moderate exercise, such as taking a daily walk, can reduce stress.
Modern age is the age of stress and strain. The fast life is exciting as well as overtaxing. The holistic approach of Ayurveda tackles these hazards in its own natural way. It focuses on the impact of the mind on body, and vice versa. Carefully planned programs such as special soothing massages, Pizhichil, Sirodhara, etc., works at the physical level to soothe the aching muscles and tensed nerves. At the same time, individually selected yoga, meditation and Pranayama [breathing exercises] programs calm down the Mind & bring back the natural rhythm of the mind and body.
“Knowing is not enough; we must apply.
Willing is not enough; we must do.”