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Benefits Of Meditation

Meditation is a process of rewiring your brain and training your mind to have power over your thoughts. Many see it as a way to reduce stress and concentrate. People also rely on meditation to develop other beneficial habits and feelings like positive mood and outlook, self-discipline, healthy sleep patterns and even increased pain tolerance. Let’s look at some health benefits of meditation that are backed by science! Also, check out the myths about meditation.

Among approximately 1,300 people in another study, it was shown that meditation could reduce stress. This effect was powerful in individuals with the highest stress levels. Research has shown that meditation can also improve stress-related symptoms like:

• Irritable bowel syndrome
• Post-traumatic stress disorder
• Fibromyalgia
• Depression
• Anxiety
• Heart disease

1. Combat Stress

Increased levels of the stress hormone cortisol are caused by mental and physical stress. It causes many of the adverse effects of stress, such as releasing chemicals called cytokines that facilitate inflammation. These effects can interfere with sleep, encourage depression. Anxiety, increase blood pressure contributes to tiredness and cloudy thinking. In an eight-week study, the inflammation response caused by stress was reduced by a meditation style called ‘mindfulness meditation.’

2. Improves Self Consciousness

Many meditation types help you develop a better self-understanding, allowing you to evolve into your best self. Meditation may also cultivate more creative problem-solving. Self-inquiry meditation, for example, explicitly aims to help you develop greater self-understanding and how you relate to those around you. Moreover, certain meditation types also help you recognize thoughts that might be negative or encourage you to lose yourself. The idea is that, as you become more aware of your habits of thinking, you can guide them towards more constructive patterns.

A study of 21 women fighting breast cancer showed that their self esteem increased more than it did in those attending social support sessions when they participated in a tai chi program. In another report, 40 senior men and women taking a mindfulness-awareness course experienced decreased feelings of isolation relative to a control group put on the program’s waiting list.

3. Reduced Memory Loss Associated With Age

Improvements in mindfulness and clarity can help to keep your mind young. Kirtan Kriya is a meditation technique that incorporates a mantra or chant with repeated finger movement to concentrate thoughts. This increased the capacity of participants to perform memory tasks in multiple studies of memory loss associated with age.

In addition, a study of 12 studies found that in older participants, different types of meditation improved focus, memory and cognitive pace. In addition to preventing normal memory loss associated with age meditation can improve memory in patients with dementia at least partially. It can also help control anxiety and improve the ability to cope with dementia in family members.

4. Helps In Developing Kindness

Some forms of meditation can increase positive feelings and actions towards yourself and others. Metta, a kind of meditation also known as a meditation on loving-kindness, begins to develop kind thoughts and feelings towards yourself. With practice, people learn to express outwardly this compassion and acceptance, first towards family, then towards acquaintances, and finally towards enemies.

Twenty-two studies of this form of meditation have shown their ability to increase the empathy of people for themselves and others. Here are the other things it does…

• Increases positive emotions
• Decreases chronic pain
• Increases gray matter volume
• Activates empathy and emotional processing of the brain
• Decreases your biases towards other people
• Makes you a more helpful person

5. Assists In Conquering Addictions

The mental discipline that you can build through meditation helps you to break down attachments by building self-control and encourages you to get rid of addictive behaviors. Evidence has shown that meditation can help people learn to focus their attention, increase their willpower, control their emotions and desires, and improve their awareness of the triggers of their addictive behavior.

A study that taught 19 alcoholics how to meditate found that participants receiving the training we’re getting better at controlling their cravings and stress related to cravings.

What Are The Benefits Of Eating Seasonal Foods

Health experts often say that you should eat seasonally or include foods in your diet grown at the same season of the year. Eating seasonally offers you a lot of health benefits. It may appear simple because you eat grown and harvested foods at the time of year when they are full in flavor. However, there is more to it, and here we explain how you can reap the complete benefits of eating seasonally with a seasonal food list. In case, you are looking for some greens, here are Indian leafy vegetables.

What Are Seasonal Foods?

Foods produced at certain times of the year when they are ready to harvest and are high in flavor. These foods are called seasonal as they grow well and are perfect for eating in the respective seasons. The seasonality of these foods can either be the Seasonality of global or local. Globally seasonal foods are naturally produced and consumed anywhere in the world. Locally seasonal are produced and consumed only in specific climatic zones.

Benefits Of Eating Seasonal Foods

• Seasonal foods are freshly produced. Therefore, it tastes good and always fresh.
• Seasonal foods can also enhance the taste of recipes because of their rich flavor and taste.
• In season you buy foods at the peak of their supply, and hence you can save money in your grocery store.
• Freshly produced seasonal foods retain their phytonutrients, pigments, and anti-oxidants, providing nutrition at its best.
• Seasonal foods will be low in pesticides and other contaminants as the production is fresh and easy to grow.
• Seasonal foods can be bought in good quantity and stored for later use to prevent any contamination.
• Seasonal fruits are equipped with their own benefits that nature has provided; for instance, winter provides comfort foods to keep us warm. It also provides Vitamin-C-rich foods to prevent colds and infections; summer provides foods to prevent damage from heat.
• Seasonal foods support and encourage local farming that reduces environmental damage and supports local farmers.

Seasonal Food List

Seasonal Foods Examples

Few Of The Seasonal Foods And Its Benefits

Melons In Summer

During the summer season, we often sweat up due to heat, and it may cause dehydration. Hence, restoring fluid balance in the body is very important. Here melons can come to your rescue as melons are the best-to-eat foods in summer; watermelon is available in summer to quench your thirst as it contains 92 percent of water. Eating watermelon regularly in summer will keep you well hydrated. Watermelon fills you up as it is rich in fiber too; hence eat watermelon before you step out to prevent sun damage. Apart from being rich in Vitamin A and C, watermelon is also rich in minerals, boosting your electrolyte balance.

Pumpkins In Monsoon

Monsoon means rainy season, the weather is cold and wet, and special care should be taken in eating foods. Monsoon brings the risk of viral and bacterial infections that can make you sick. So, you need to prefer to eat home foods, and they should be freshly consumed. Pumpkins are rich in vitamin A and fiber, which can be a nutritious food to eat during monsoons as they provide satiety, Vitamin C in pumpkins can help ward off colds and coughs during monsoons.

Oranges In Winter

Although the weather is quite pleasant in winter, it also affects our metabolism and immunity as winter brings many infections. Hence eating a variety of fresh winter vegetables and fruits build strength and provide immunity.

Oranges are rich in Vitamin C and are low in calories; Oranges in winter can be comfort food as they provide satiety with their fiber. Oranges are loaded with flavonoids which can fight inflammations and infections in winter. Being rich in collagen also makes it a healthy food for the skin and can help us get rid of dry skin in winter.

Tomatoes In Autumn

Diet in the autumn season should be lighter, slightly bitter, and sweet as the autumn season brings different mood swings. Tomatoes are full of energy and loaded with anti-oxidants; they improve digestion and help prevent many diseases such as cancers and heart diseases. They also improve eye and skin health.

Spring Onions In Spring

Eating easily digestible foods during spring can help in keeping the body healthy and fit.

Spring onions are a good source of Vitamin-C, chromium, and dietary fiber. They are easy on the stomach and can help in deworming in kids.

They can be an excellent medicine to fight flu and reduce excess mucus due to their antibacterial and antifungal properties. Since they are rich in carotenoids, club these with cucumbers and carrots to get enough vitamin A for your eyes. They also taste great when consumed in the form of salads.

Important Advice

• Eating only seasonal foods may not be possible every time; however, making sure to include them whenever possible is a boon to your health. 
• Freezing seasonal foods is a good idea to include them any time of the year by adding them to soups or smoothies.

Foods produced at certain times of the year when they are ready to harvest and are high in flavor are called seasonal foods as they grow well and are perfect for eating in the respective seasons.

4 Myths About Meditation You Have To Stop Believing

In this fast-paced life, we hardly find time to take a break from our work. This increases stress and eventually triggers various health problems, including heart disease, diabetes, high blood pressure, and obesity, subtracting years from our lives. In this scenario, is it possible to reduce stress levels and regain good health? Well, meditation is the solution we should be looking out for, as it enhances our well-being. However, despite the unlimited health benefits of meditation, many myths revolve around the practice of meditation, which needs to be stopped right away.

MYTH#1 Meditation Has To Be Spiritual Or Religious

A sizable number of people have a common misconception that meditation is for religious people. It is necessary to be associated with any spiritual or religious group to gain the benefits of meditation.

In fact, Meditation is a practice that makes us enter a place of silence and stillness.

A person need not have any religious belief to meditate because meditation strives to enhance the lives of every human being irrespective of their caste or religion.

MYTH#2 “A Few Weeks Of Meditation Will Solve My Problems”

Meditation will not bring good changes right away, but regular practice will surely bring positive changes, which are very subtle to notice.

If you have recently adopted Meditation in your routine and are desperate to have quick results, it would be wise to have patience as it requires time to reap its benefits. Meditation surely gives you peace of mind and immense patience to fight any problem.

MYTH#3 It Takes Years Of Practice To Receive Benefits

The benefits of meditation can be both immediate and long-term. You may experience the benefits of sitting for meditation for the first time and within the first few days of regular practice.

Several studies also prove that mediation has positive effects on the mind and body. The positive effects can be seen within a few weeks of practice. It also positively affects the areas of the brain associated with memory and concentration.

MYTH#4 Meditation Is Only for Stressed Out People

Meditation is indeed a boon for stressed-out people as it helps reduce the level of cortisol, the stress hormone that triggers various health disorders.

However, for those who do not have any ailment, meditation helps enhance physical and mental health, as it keeps the risk of heart disease at bay and improves immunity.

Common Yoga Mistakes You Should Know

Exercise in any form is the only way you can assure yourself of physical and mental wellbeing. While on the route to mental peace and internal body cleansing, you are on a constant look out for what kind of exercise best suits your body. For some it could be 20 minute run, and some functional training, for others it could be yoga. When it comes to yoga there are some common yoga mistakes that happen when done unconciously.

Nonetheless, yoga has always been a slow and strong choice of internal and external fitness. Provided you do it right. Yoga promotes myriad benefits, and has gained global popularity for its unbelievable health benefits. But now the big question is, “are you doing it right?” Check out the list of common mistakes you may be making while practicing yoga.

Common Yoga Mistakes And Tips To Avoid Them

1. Practicing On A Full Stomach

Having a full stomach right before practicing yoga can cause you to have wrong postures because of feeling heavy. This might slow you down and can make you feel uncomfortable.

2. Mistake Of Wrong Clothing Choice

It is important to avoid stiff, starchy, or tight clothes while doing yoga. It might distract you from focusing on your breath and pose. Hence, make sure you wear something that you can move and stretch easily, and that comforts your skin.

3. Inconsistent Yoga Practice

Inconsistent yoga practice makes it difficult for you to progress and also can restrict the beneficial effects on your mind and body. Make your practice shorter, but regular.

4. Holding Your Breath

Yoga movements and poses are timed with breath and breathing patterns. Do not try to pace yourself with the instructor in in a class. Allow yourself to breathe slowly and fully.

5. Inverted V Shape

In an inverted V pose, it is important to have your spine straight and not curved. A curved spine imposes body weight on the shoulders and the wrists which can lead to injuries. Bend your knees slightly and slowly straighten them, with your feet flat on the floor, to get the right pose.

6. Forcing Yourself Into The Pose

Yoga is a slow detox process of the body. Instead of forcing the stretch, you must focus on practicing it mindfully, to reap the benefits of yoga. Do not force stretch yourself but move into each pose slowly.