Best Ways to Unwind & De-stress

Unwind after a stressful day, when all your body feels exhausted and completely drained out. You need a break to regain, rejuvenate and recharge yourselves. You need to refresh yourself to get that lost energy again. For most of you, the favorite go-to thing after a tough day of work is to slump on the sofa and watch TV, while flickering your tired eyes on your mobile.

 As a result, relaxing becomes quite difficult for most of you. Still, relaxation is something that significantly impacts your health, lowers blood pressure, lowers the risk of heart disease, betters decision-making, and improves memory. Often, we have no idea how to take out this exhaustion from our bodies. Here are some simple activities that will help you to relax comfortably.

1.      Grab your cup of herbal tea

For many years people have used herbal tea for stress relief, brain health, fatigue, relaxation or simply unwinding. Herbal teas are known to relax muscles reduce stress, and anxiety, and promote sleep. Many herbal teas can be used as your daily evening cup-like chamomile tea, lavender tea, rose tea, peppermint tea, Kawa, etc. These herbal teas have antioxidants that protect the body from stress, antiviral, and herbs that reduce inflammation.

2.      Chill with dark chocolate

Dark chocolate is associated with some positive health benefits like better cardiovascular health, and improvement in blood pressure, and is helpful in stress relief. Our body has cortisol as a primary stress hormone which helps us to face stressful situations. But too much cortisol can take you to chronic stress conditions and stress is bad for health. Dark chocolate is said to negate stress and provide relief to the mind. It can be the go-to food to relieve stress but remember not to go on a munching spree.

3.      Go for a walk

Walking promotes the release of brain chemicals and endorphins that stimulate relaxation and improve mood. You do not have to walk at a fast pace to get relief from stress but a steady and comfortable pace of walking can be enjoyable as well as relaxing.

4.      Coloring

Coloring was thought to be a pastime for kids but in recent times adult coloring has also become quite popular. The reasons can be many like it brings a sense of peace, help you de-stress, help you focus away from yourself, brings you joy as you channel your inner artist, and restore the feeling of wellbeing.

5.     10 minutes of catnap

Some call it a power nap, cat nap, afternoon siesta, or daytime short sleep but it is absolutely effective and necessary to refresh and recharge you. Cat nap improves your focus and increases your memory. So, if you are feeling drowsy during the day take a short 10 minutes nap at the workplace, of course informing others that it is going to increase your productivity. It increases memory consolidation and sharpens the mind. It is good for kids and adults alike.

6.        Deep  Breathing

The 4-7-8 breathing technique also known as relaxing breadth is all about-

 1, breathing for 4 seconds

 2, holding the breath for 7 seconds 

 3, exhaling for 8 seconds. 

It is said to induce sleep and relax the mind. 

Similarly deep breathing where the air comes through your nostrils, fully filling your lung and rising of lower belly removes tension and anxiety. Deep breathing will slowly and surely calm your nerves and soothe your mind.          

7.          Meditation

Meditation is a great mind calmer and brings relief from stress and anxiety. It can be practiced daily to bring about inner peace and calm. There are many popular meditation techniques like visualization, mantra, and mindful technique. It has been observed that when you calmly repeat a mantra mentally it shuts down all the worldly thoughts, removes stress, and brings calm to the mind and body.

8.   Listen to music

One of the positive effects of music on stress suggests that listening to music can lower our heart rate and cortisol levels. Cortisol is a stress hormone, that affects every organ of the body when released and provides an energy source to the body. It releases endorphins the hormones that the body releases when in pain or stress, help relieve pain or stress and improve our sense of wellbeing. Listening to music also lowers blood pressure, improves sleep quality, reduces anxiety, and lifts up the mood.

9.          Take a hot bath and relax

Hot water provides muscle relaxation, relief from pain, and improved sleep. Taking hot bath help to relax and sleep, as it lowers the inner body temperature. A low-temperature signals to the body that it is time to sleep. Besides hot water can kill bacteria and improve immunity, it can also relieve the symptom of cold and flu.

10.   Massage your scalp

Head massage is the most relaxing and rejuvenating step to end your day. It helps stimulate the nerves and blood vessels near the scalp. It calms the muscle tension around the head and encourages the flow of oxygen to the brain. Do some hair tugging and apply herbal oil on your head while pulling your hair gently and massaging your scalp.

Methods to unwind can vary, but it is important to rest and calm yourself down from your daily hustles for a few moments and prepare yourself for the next day.

By,

Monica Saxena

Essential Minerals and Their Role in Health

We all need nutrients to lead a healthy life. A balanced diet usually requires all the necessary food components like carbohydrates, proteins, fats, vitamins and minerals. Maintaining a balanced diet with various nutrient-rich foods helps you get the essential minerals your body needs to function optimally.

Besides other food components minerals also play a crucial role in various bodily functions, from bone health to immune support. Deficiencies or imbalances in these minerals can lead to health issues, so it's important to include sources of these nutrients in your daily diet.

Essential Minerals needed by our body

A few essential minerals that you can easily get from your food and are important for your body are:

Calcium:

Calcium is found in dairy products, leafy green vegetables, and fortified plant-based milks. A calcium deficiency can lead to weakened bones (osteoporosis), muscle cramps, and problems with nerve and heart function. On the other hand, excessive calcium intake can lead to kidney stones and impaired absorption of other essential minerals. It's important to get an adequate amount of calcium through diet or supplements

Iron:

Iron is present in red meat, beans, lentils, and spinach. Iron balance in the body is carefully regulated, as both deficiency and excess can lead to health problems. Iron deficiency can result in anaemia, characterized by fatigue, weakness, and impaired cognitive function. On the other hand, too much iron can lead to conditions like hemochromatosis, which can damage organs such as the liver and heart.

Iron is obtained from dietary sources, with heme iron (found in animal products like red meat) being more easily absorbed than non-heme iron (found in plant-based foods like beans and spinach). Vitamin C can enhance the absorption of non-heme iron, while substances like calcium and certain polyphenols can inhibit it.

Magnesium:

 Magnesium is available in nuts, seeds, whole grains, and green leafy vegetables. Often magnesium deficiency can lead to symptoms such as muscle cramps, fatigue, irritability, and irregular heartbeat. Chronic deficiency can also contribute to more serious health issues like osteoporosis, cardiovascular disease, and diabetes.

You can easily get sufficient magnesium from a balanced diet that includes foods like nuts, seeds, whole grains, leafy green vegetables, and legumes. In some cases, supplements may help you to recover from deficiencies or meet specific health needs.

 Potassium:

Potassium is found in bananas, oranges, potatoes, avocados and spinach. Potassium deficiency can lead to symptoms such as muscle cramps, weakness, fatigue, and irregular heartbeats. Severe deficiencies can result in more serious health issues, such as kidney dysfunction and abnormal heart rhythms.

On the other hand, excessive potassium levels can also be harmful and potentially dangerous leading to irregular heart rhythms and other complications.

You can fulfil potassium needs through a diet rich in fruits, vegetables, legumes, and whole grains.

Zinc:

Zinc is found in meat, shellfish, dairy products, and legumes. If you are deficient in zinc, it can lead to a range of health issues, including impaired immune function, delayed wound healing, growth retardation in children, loss of appetite, and hair loss. On the other hand, excessive zinc intake can interfere with the absorption of other essential minerals like copper and iron and can lead to gastrointestinal issues and other health problems.

Zinc can be obtained from dietary sources such as meat, shellfish, dairy products, nuts, seeds, and whole grains. Supplements may be needed to address deficiencies or meet specific health needs.

Role of Minerals in Health

Minerals play a crucial role in maintaining health by supporting various physiological functions and processes. Here are some key functions and roles of minerals in the body:

1.    Bone Health:

Minerals like calcium, phosphorus, and magnesium are essential for the development and maintenance of strong bones and teeth. Calcium, in particular, is crucial for bone density and strength. It is essential for the development and maintenance of strong bones and teeth. Adequate calcium intake helps prevent osteoporosis. Similarly, phosphorus works along with calcium to build and maintain healthy bones and teeth.

2.    Electrolyte Balance:

Sodium, potassium, and chloride help maintain fluid balance, regulate blood pressure, and support proper nerve and muscle function. They are essential for maintaining the body's electrolyte balance and ensuring proper cellular function.

3.    Muscle Function:

Minerals like calcium, potassium, and magnesium are involved in muscle contraction and relaxation. For example, calcium is needed for muscle contraction, while magnesium helps muscles relax and function. Potassium helps to regulate muscle contractions and nerve signals. Low potassium levels can lead to muscle cramps and weakness.

4.    Nerve Function:

Calcium, potassium, and sodium are essential for nerve impulse transmission. They help generate and transmit electrical signals between nerve cells, which is critical for proper brain and nervous system function. Sodium regulates nerve function and fluid balance. It's crucial for transmitting nerve impulses. While calcium facilitates nerve signal transmission and muscle contractions.

5.    Blood Health:

Iron is a key component of haemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Zinc and copper are also important for maintaining healthy blood and supporting the immune system.

6.    Immune System:

Zinc, selenium, and copper play roles in maintaining a healthy immune system. They help regulate immune responses and protect cells from oxidative damage. Zinc is vital for maintaining a healthy immune system and wound healing. Selenium acts as an antioxidant and supports immune function.

7.    Energy Production:

Magnesium, iron, and other minerals are involved in the body's energy production processes. For instance, magnesium is a cofactor in numerous enzymatic reactions that help convert food into energy. Iodine is necessary for the production of thyroid hormones, which regulate metabolism, energy production, and overall growth.

8.    Hormone Production:

Certain minerals, like iodine, are essential for the production of hormones. Iodine is crucial for the synthesis of thyroid hormones, which regulate metabolism and growth. Calcium plays a role in hormone secretion and regulation.

9.    Antioxidant Protection:

Selenium and zinc have antioxidant properties, helping to protect cells from damage caused by free radicals. This can reduce oxidative stress and lower the risk of chronic diseases.

Mineral Deficiency

A deficiency in essential minerals can lead to various health issues, depending on which mineral is lacking. Here’s a look at some common mineral deficiencies and their potential effects:

 Calcium Deficiency

Calcium deficiency leads to weak bones, increased risk of fractures, osteoporosis, dental problems, muscle cramps, and tetany (muscle spasms).

Risk Groups include postmenopausal women, elderly people, individuals with lactose intolerance, and those with a diet low in dairy products or fortified alternatives.

Iron Deficiency

Iron deficiency leads to fatigue, weakness, pale skin, shortness of breath, dizziness, and restless legs syndrome.

Risk Groups include Pregnant women, young children, women with heavy menstrual periods, and vegetarians or vegans who do not consume enough iron-rich plant-based foods.

 Magnesium Deficiency

 Muscle cramps, fatigue, irritability, nausea, abnormal heart rhythms, and weakness are the symptoms of magnesium deficiency.

 People with gastrointestinal diseases, those with chronic alcoholism, and individuals with a diet low in magnesium-rich foods like nuts and leafy greens easily get magnesium deficient.

 Potassium Deficiency

Symptoms of potassium deficiency are muscle weakness, cramping, irregular heartbeats, fatigue, and digestive issues.

People with certain medical conditions like kidney disease or those on diuretics, and individuals with poor dietary intake of fruits and vegetables are often potassium deficient.

 Zinc Deficiency

Symptoms of zinc deficiency are poor wound healing, hair loss, loss of appetite, taste distortion, and weakened immune function.

Risk Groups are Pregnant and breastfeeding women, individuals with gastrointestinal disorders, and those with a diet low in zinc-rich foods like meat and shellfish.

 Iodine Deficiency

The main symptoms of iodine deficiency are Goiter (enlarged thyroid gland), hypothyroidism, fatigue, weight gain, and cold sensitivity.

Risk Groups are often Individuals living in areas with iodine-poor soil, and people on a diet without iodized salt or sea vegetables.

 Selenium Deficiency

Symptoms: Fatigue, weakened immune function, and in severe cases, Keshan disease (a type of heart disease) and Kashin-Beck disease (a type of osteoarthritis).

Risk Groups are people in areas with selenium-poor soil, and those with certain digestive disorders.

Phosphorus Deficiency

Symptoms of phosphorus deficiency are weak muscles, bone pain, fatigue, and irregular breathing.

People with malabsorption issues, those on very restrictive diets, and people with chronic alcoholism are phosphorus deficient.

How to Prevent Mineral Deficiencies

• Balanced Diet: Consuming various foods rich in essential minerals can help prevent deficiencies. Include fruits, vegetables, nuts, seeds, whole grains, dairy or fortified alternatives, and lean meats.
• Medical Monitoring: Regular check-ups and blood tests can help identify deficiencies early.
• Supplements: In some cases, supplements may be necessary, but they should be taken under medical supervision to avoid excess intake and potential toxicity.

Addressing mineral deficiencies often requires dietary changes or medical intervention, so it is better to keep having all the essential nutrients in your daily diet.