A Hindu-Buddhist civilisation that flourished along Vietnam’s central and southern coastline for more than a millennium, the Champa Kingdom remains an enduring part of the region’s cultural history. Contemporary in approach, The Anam Mui Ne’s new wellness collection draws inspiration from this legacy through native botanicals and therapies focused on calming the mind and body, and supporting circulation and natural energy flow.

Many of the ingredients used in these 120-minute rituals — such as perilla leaves, lemongrass, pandan leaves, aloe vera, turmeric, pomelo leaves and sea salt — have long been used in traditional Vietnamese remedies. Perilla leaves are valued in Vietnamese herbal medicine for their warming and restorative qualities. Sea salt pays homage to Mui Ne’s littoral atmosphere.

Rice, long renowned across Asia as a symbol of life and nourishment, features throughout the collection. Warm rice herbal compresses combine roasted rice with lemongrass, ginger, turmeric, perilla leaves and local herbs. Mineral-rich mud, inspired by the ancient Champa Kingdom’s connection to the earth and sea, features in facial rituals for its purifying and nourishing benefits to leave the skin radiant.

‘Champa Dawn Renewal’ begins with purifying steam therapy, followed by an Ayurvedic head message and herbal foot ritual to stimulate circulation and awaken the senses. A delicate rice body polish exfoliates the skin in readiness for a full-body massage to release tension and create a sense of lightness.

Also starting out with a head massage and foot ritual, ‘Champa Sacred Earth’ centres on a herbal oil massage and a warm rice herbal compress massage to ground the body and quiet the mind. Designed to restore the body’s natural energy flow, ‘Champa Flow Within’ combines a wave-inspired massage with a herbal bath ritual.

Undergirded by the healing power of flowers, ‘Champa Bloom Essence’ combines detoxifying steam therapy with a mineral-rich mud facial and a sound healing session to encourage a meditative state and restore emotional balance.

Each ‘Champa Journey’ experience also includes light macrobiotic refreshments concocted from herbs, grains, seeds and native botanicals ranging from elixirs and tonics such as ‘Golden Spice Ginger Tonic’ and ‘Imperial Jasmine Infusion’, to dishes such as ‘Forest Essence Mushroom Congee’ and ‘Silken Tofu Serenity’.

“We believe wellness should feel connected to where you are and the Champa Kingdom remains an important part of this region’s story,” said The Anam Mui Ne’s resort manager Peter Ye. “‘Champa Journey’ is our interpretation of that cultural connection through wellness, with treatments influenced by Vietnamese healing rituals and Mui Ne’s restorative beachfront setting.”

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Western medicine treats cancer through invasive treatments such as surgical removal and/or therapies targeting cancer cells, often leaving patients to suffer negative side effects. In many cases, these treatments are effective if the disease is caught in its early stages. Many precious years of life can be added due to these treatments, but they do not address the root cause of the disease, and chances of recurrence exist. This is not to downplay the effectiveness of medical treatments, but one must understand that treating the symptoms of disease is not a long-term solution to sustaining health. Research indicates that causes of cancer include hormonal changes, environmental toxins, side effects of drugs, alcohol, stress, obesity, and others. All point toward poor lifestyle choices being harmful to our health. What each of us can do right now is to take ownership of our own well-being and choose to create a healing body so that external medical interventions are effective, future diseases are prevented, and optimal health is maintained to live a fulfilling life. We tend to seek external help for healing, but we need to look inward and change our ways to restore health.

Most of us are under the illusion that we are apart from nature and not part of it. How we treat the environment and create our society directly correlates with the state of our well-being, because humanity is an integral part of nature. We like to blame polluted environments, social pressures, and temptations as causes of our illnesses, but in fact, they are all our own creations. What is not good for nature is not good for humanity. It is that simple. How we choose to exist affects the whole universe and vice versa. Therefore, the cancer epidemic must be treated holistically as well. We need to make choices that are good for the individual as well as for our environment.

Yoga offers a holistic approach to living that is practical, adaptable, and scientific, allowing us to evolve as healthy human beings. The ancient wisdom of Yoga, as documented in Sage Patanjali’s Yoga Sutra, outlines step-by-step guidelines on how to live a healthy life. It is still relevant today. By following the eight principles of Yoga (Ashtanga Yoga / eight limbs of Yoga), we can prevent and manage physical illnesses while respecting and rejuvenating our environment. Most people misunderstand Yoga as merely physical exercise, but physical postures (asana) are only one of the eight practices of Yoga. Practicing Yoga integrally initiates deep relaxation in the body and mind, thus promoting healing. Some cancer patients may not be able to practice postures due to their condition, but by following other aspects of Yoga, they can still benefit from its healing qualities.

8 Steps of Yoga for Healing

The following are the eight steps toward living a holistic life to promote healing:

1. Social / Ethical Codes of Conduct (Yama)

There are five codes of conduct to ensure a harmonious relationship with society and the environment. As we are part of nature and humanity, working for the greater good results in positive outcomes for the individual. This reduces conflict, stress, and anxiety and creates a healthier environment.

a) Truthfulness (Satya): Making a conscious effort to speak the truth promotes harmony and balance between the body, mind, and emotions, resulting in confidence and relaxation. Lying causes anxiety and fear of being exposed, which is toxic to the body and creates distrust and social disharmony.

b) Non-violence (Ahimsa): This code is not limited to physical violence but also includes our words, thoughts, and actions. Any action, including speech, triggered by anger or fear results in disharmony and tension within society and within ourselves. Non-violence can also be applied to diet by choosing organic, plant-based foods that promote health.

c) Non-stealing (Asteya): Stealing creates distrust within society and disturbs the mental peace of the individual. It is motivated by greed and jealousy, both negative emotions. Maintaining a clear conscience leads to mental peace and relaxation. Honesty keeps us calm and peaceful.

d) Non-possessiveness (Aparigraha): When possessiveness, greed, and attachment dictate our actions and thoughts, we lose sight of the greater good. Restlessness and dissatisfaction fester within us, fostering more cravings that lead to addictions and unhealthy lifestyles. Relationships become strained, and natural resources are plundered, causing harm.

e) Discipline and Balanced Action (Brahmacharya): When sensual desires dictate our actions, self-control is lost. This causes disharmony and weakens our energy, preventing it from being used productively. Addictions to food, alcohol, drugs, gambling, and sex can be avoided through self-discipline. Discipline is necessary in all aspects of life to remain productive members of society.

Following these social codes creates harmony with society, allows us to remain peaceful externally, and conserves energy to improve health and well-being. We connect more easily with others and nature, creating social well-being.

2. Personal Codes of Conduct (Niyama)

These five additional codes help us take responsibility for our personal behavior and well-being. It is not the responsibility of others to manage the health of our body, mind, and emotions. Taking ownership of our health is the foundation of Yoga.

a) Cleanliness / Purity (Saucha): This code is not limited to personal hygiene. Thoughts, words, and food all impact physical, mental, and emotional well-being. Cleanliness fosters physical health and a positive outlook on life.

b) Contentment (Santosha): Contentment is accepting reality as it is. Comparing ourselves to others leads to jealousy, greed, and anger, whereas acceptance allows us to focus energy productively. False contentment—suppressing emotions—can lead to disease. Contentment must be cultivated, not forced.

c) Austerity (Tapas): Discipline in Yoga is not self-punishing effort. It means regularity, consistency, and dedication with awareness and sincerity. Discipline is nurtured, not forced, making it sustainable.

d) Self-study (Svadhyaya): Knowing oneself is crucial for health. Obsessive thoughts, emotional attachment, and negative behaviors deplete energy. Self-awareness helps conserve energy, detect ailments early, and foster healing.

e) Surrender to the Divine (Ishvarapranidhana): This practice builds trust and faith in the greater good, reduces ego-driven stress, and gives confidence to face uncertainty.

Both social and personal codes cultivate the mindset necessary for healing and fulfillment. Beginners should focus on one code at a time. For example, practicing truthfulness (Satya) encourages awareness and naturally incorporates self-study (Svadhyaya). All ten codes are interrelated, and healing begins internally.

3. Physical Postures (Asana)

Asana practice begins after cultivating the correct mindset. These meditative movements are performed with awareness to conserve and recharge energy, creating balance in body and mind. Regular practice improves circulation, strengthens organs, supports recovery, and enhances immunity. Difficulty is not the measure of effectiveness—awareness and attitude are key.

4. Breathing Techniques (Pranayama)

Pranayama promotes slow, smooth, rhythmic breathing, essential for longevity and healing. It balances the nervous system, improves oxygen supply, supports immunity, and induces deep relaxation. Even bedridden patients can benefit from simple breathing practices.

5. Withdrawal of the Senses (Pratyahara)

Pratyahara trains the mind to disconnect from sensory overload, allowing deep relaxation and healing at the subconscious level. Yoga Nidra is a powerful practice for pain management, emotional release, and rejuvenation.

6. One-Pointed Concentration (Dharana)

Focused attention conserves energy, reduces stress, and builds willpower. A disciplined mind naturally supports healing and healthy choices.

7. Meditation (Dhyana)

Meditation anchors awareness in the present moment, reducing stress and anxiety. Research shows benefits for pain management, emotional stability, and healing. It cultivates inner peace, gratitude, and emotional purification.

8. State of Higher Union (Samadhi)

Samadhi is the ultimate goal of Yoga, where awareness is unified with the present moment. Self-doubt dissolves, clarity arises, and harmonious living becomes natural.

By taking charge of our health as individuals and as a society, we can reduce illness through a holistic Yogic lifestyle. Combined with a healthful diet and appropriate medical care, Yoga empowers healing, prevention, and rehabilitation. Healing begins internally, and Yoga teaches us how to care for and love ourselves. External help supports healing, but true healing always comes from within.

By following these eight steps of Yoga, we can create a healthier society and environment, living peacefully with love. Yoga is a practical and experiential science of health and well-being.

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1. You Wake Up Feeling Rested Most Days
Even if you don’t get eight full hours every night, waking up refreshed means your sleep quality is good and your body is recovering well.

2. You Rarely Get Sick
If colds and flu don’t hit you often, it’s a sign of a strong immune system that’s quietly doing its job.

3. You Can Handle Stress Without Breaking Down
Feeling pressure is normal—but if you bounce back quickly or use healthy coping strategies, your mental resilience is stronger than you think.

4. You Enjoy Walking Without Feeling Winded
Climbing stairs or walking around the city without gasping for breath is a great indicator of cardiovascular health.

5. Your Skin Has a Natural Glow
Clear, vibrant skin often reflects hydration, good nutrition, and balanced hormones.

6. You Crave Healthy Foods Naturally
If your body leans toward fresh fruits, veggies, or lighter meals, it means your system recognizes what fuels it best.

7. You Maintain a Steady Weight Without Obsessing
Stability, rather than constant dieting or dramatic fluctuations, is a sign of metabolic balance.

8. Your Mood Is Generally Positive
Good emotional health is just as important as physical. If you feel content most of the time, that’s a huge wellness win.

9. You Recover Quickly from Workouts or Fatigue
Feeling sore is normal, but if your energy and muscles bounce back fast, your body is adapting well.

10. You Feel Grateful and Motivated
A positive outlook, whether through gratitude or goal-setting, contributes to overall health and longevity.

You don’t have to be perfect to be healthy. Sometimes, it’s the small wins—like good sleep, steady energy, and a resilient mindset—that prove you’re already on the right path.

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1. Fatty Fish

Fatty fish, such as salmon, mackerel, sardines, and trout, are packed with omega-3 fatty acids, which are essential for brain health. Omega-3s are crucial building blocks of brain cells and help maintain fluidity and communication between neurons. Studies have shown that omega-3 fatty acids can reduce the risk of Alzheimer’s disease, improve memory, and support overall brain function.

Tip: Aim to consume fatty fish at least twice a week to maximize brain health benefits.

2. Blueberries

Blueberries are often referred to as a “superfood” due to their high levels of antioxidants, particularly flavonoids. These antioxidants help reduce oxidative stress and inflammation in the brain, both of which can impair cognitive function. Regular consumption of blueberries has been linked to improved memory, enhanced communication between brain cells, and a reduced risk of age-related brain conditions.

Tip: Add a handful of fresh or frozen blueberries to smoothies, yogurt, or oatmeal for a brain-boosting snack.

3. Nuts and Seeds

Nuts and seeds are rich in nutrients such as vitamin E, healthy fats, and antioxidants, all of which play a crucial role in protecting brain cells from damage. Walnuts, in particular, are loaded with omega-3 fatty acids and have been linked to improved cognitive function and memory. Pumpkin seeds are also an excellent choice due to their high zinc content, which is essential for brain signaling and cognitive function.

Tip: Snack on a mix of walnuts, almonds, sunflower seeds, and pumpkin seeds for a nutrient-dense, brain-healthy snack.

4. Leafy Green Vegetables

Leafy greens such as spinach, kale, broccoli, and collard greens are rich in antioxidants, vitamins, and minerals, including vitamin K, lutein, and folate. These nutrients have been shown to slow cognitive decline and improve overall brain health. Vitamin K, in particular, plays a role in the synthesis of sphingolipids, which are found in high concentrations in brain cells.

Tip: Incorporate leafy greens into salads, soups, or smoothies to boost brain health.

5. Dark Chocolate

Dark chocolate with at least 70% cocoa is packed with flavonoids, caffeine, and antioxidants that enhance brain function. Studies have shown that moderate consumption of dark chocolate can improve memory, boost mood, and increase focus. The flavonoids in chocolate help improve blood flow to the brain, which supports cognitive function and memory retention.

Tip: Enjoy a small square of dark chocolate as a healthy brain-boosting treat, or add cocoa powder to smoothies.

6. Turmeric

Turmeric contains an active compound called curcumin, which has powerful anti-inflammatory and antioxidant properties. Curcumin has been shown to improve memory, promote the growth of new brain cells, and decrease the risk of brain diseases like Alzheimer’s. It also increases the level of brain-derived neurotrophic factor (BDNF), a protein that supports cognitive function and reduces the risk of cognitive decline.

Tip: Add turmeric to curries, soups, or smoothies, or try a turmeric latte for a tasty and brain-boosting beverage.

7. Avocados

Avocados are rich in monounsaturated fats, which are essential for maintaining healthy brain function. These healthy fats help improve blood flow to the brain, enhance cognition, and support the overall integrity of brain cells. Avocados are also a great source of vitamin K, folate, and vitamin E, all of which play a role in boosting brain power.

Tip: Spread avocado on whole-grain toast, blend it into smoothies, or use it as a topping for salads and sandwiches.

8. Eggs

Eggs are an excellent source of high-quality protein and contain essential nutrients such as choline, which is crucial for the production of acetylcholine, a neurotransmitter involved in memory and mood regulation. They also provide antioxidants like lutein and zeaxanthin, which protect the brain from oxidative damage.

Tip: Enjoy eggs in various forms—scrambled, boiled, or as an omelette—to boost your brain health.

9. Green Tea

Green tea is rich in caffeine and L-theanine, compounds that work together to improve focus, attention, and cognitive function. The combination of these compounds enhances brain activity and helps improve memory retention. Green tea also contains antioxidants like EGCG (epigallocatechin gallate), which helps reduce inflammation in the brain and protect against neurodegenerative diseases.

Tip: Sip on a cup of green tea daily to improve focus and mental clarity.

10. Whole Grains

Whole grains such as brown rice, quinoa, oats, and whole wheat provide a steady supply of glucose, which is the primary fuel for the brain. The complex carbohydrates in whole grains ensure that your brain receives a consistent source of energy, helping you maintain focus and concentration throughout the day.

Tip: Swap refined grains for whole grains in your meals to keep your brain energized and alert.

Feed Your Brain for Better Health

A well-balanced diet filled with brain-boosting foods can have a significant impact on your cognitive function, memory, and overall mental health. By incorporating nutrient-dense foods like fatty fish, blueberries, leafy greens, and nuts, you can protect your brain from oxidative stress, inflammation, and cognitive decline. So, the next time you’re planning your meals, remember that fueling your brain with the right nutrients will not only keep you sharp today but also protect your brain health for years to come.

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Why Water Calms the Mind

Researchers have found that spending time near water, known as blue space, significantly improves mental health. Just looking at the ocean helps calm the brain, reduce anxiety, and promote a sense of peace. The color blue is linked to feelings of stability and safety, which explains why gazing at endless waves feels so restorative.

Nature’s Mood Boosters

Sea air is rich in negative ions — invisible molecules created by moving water. These ions increase serotonin levels in the brain, helping improve mood and reduce stress. This is why people often report feeling instantly lighter and more refreshed when they arrive at the beach.

Natural White Noise Therapy

The rhythmic crash of the waves acts as natural white noise. This steady sound slows the nervous system, lowers heart rate, and encourages deep relaxation. Many meditation and sleep apps even use ocean sounds to mimic this calming effect.

The Science of Grounding

Barefoot walks on the sand are more than relaxing — they’re a form of grounding. Studies suggest that direct contact with the earth may help reduce inflammation, balance stress hormones, and restore healthy sleep cycles. Next time you’re at the beach in Thailand, try a slow barefoot walk and notice how your body feels.

The Beach as a Natural Health Supplement

A beach day means natural sunlight exposure, which provides Vitamin D — essential for bone health, immunity, and mood regulation. Sunlight also helps regulate melatonin, the hormone responsible for good sleep. Of course, it’s best to enjoy the sun in moderation and protect your skin, especially in the tropics.

Double Benefits for Body and Mind

From swimming in Koh Samui to paddleboarding in Bali, beach activities combine exercise with nature exposure. This double benefit boosts endorphins — the body’s “feel-good” chemicals — while also lowering stress levels. Even a simple beach walk at sunset counts as therapeutic movement.

Why the Ocean Inspires Calm

Standing before the vast ocean often sparks a sense of awe — that feeling of being connected to something greater than ourselves. Psychologists say awe helps reduce overthinking and encourages mindfulness, which can improve overall mental well-being.

Why It Matters for Locals and Expats in Asia

With so many world-class beaches in Thailand, the Philippines, Vietnam, and beyond, locals and expats are never far from the ocean. For city dwellers in Bangkok, Manila, or Singapore, a weekend trip to the coast can serve as a powerful mental reset.

How often should you go to the beach for health benefits?

There isn’t a strict prescription, but research gives some useful guidelines:

• Once a week. A 2019 study published in Health & Place found that people who visited the coast at least once a week reported better mental health and higher life satisfaction.

• 120 minutes of nature per week. UK scientists found that spending at least 2 hours per week in nature — including beaches — is linked to better physical and mental health.

• Monthly getaways help too. Even a day trip or half-day visit once or twice a month can lower cortisol (the stress hormone) and boost mood.

• Small daily doses. If the beach isn’t nearby, listening to ocean sounds or walking by rivers/lakes can offer mini mood boosts.

In short, Aim for a beach visit once a week if you can, but even a few hours by the water once or twice a month can have lasting benefits.

FAQs

Is going to the beach good for anxiety?

Yes. Studies show that the combination of blue space, negative ions, natural sounds, and mindfulness all help reduce symptoms of anxiety. The ocean’s rhythmic environment helps calm the nervous system and shift focus away from overthinking.

Does swimming in the ocean improve health?

Swimming in the ocean provides both physical exercise and sensory stimulation. The saltwater can also have a soothing effect on the skin. Regular ocean swimming has been linked to improved cardiovascular fitness, reduced muscle tension, and better mood regulation.

Can the beach help you sleep better?

Absolutely. The combination of natural sunlight, physical activity, and relaxation by the sea helps regulate melatonin levels, making it easier to fall asleep at night. The sound of waves can also act as white noise, which many people find helpful for sleep.

What if I can’t go to the beach often?

You can still get some of the benefits by:

• Taking walks in nearby parks or by rivers

• Listening to ocean soundtracks

• Practicing mindfulness with water-based imagery

• Visiting “blue spaces” like lakes or urban waterfronts

The beach is more than a destination; it’s a natural therapy session. From boosting mood and sleep to lowering stress and inspiring mindfulness, science confirms what we already feel — life truly is better by the water.

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Pros and Cons of Time-Restricted Eating

Pros:

• Weight Loss
  Time-restricted eating can help some people consume fewer calories, which may lead to weight loss.
• Simplicity
  The rules of time-restricted eating are straightforward, making it easy for many people to follow.
• Improved Metabolic Health
  Some studies suggest that time-restricted eating can improve markers of metabolic health, such as blood sugar levels and cholesterol.
• Convenience
  By limiting the time frame for eating, some people find it easier to stick to their dietary goals.

Cons:

• Potential Nutrient Deficiencies
  A shorter eating window may make it challenging to consume enough essential nutrients, such as vitamins and minerals.
• Hunger and Discomfort
  Some people may experience increased hunger and discomfort, especially during the fasting period.
• Social Limitations
  Time-restricted eating may interfere with social gatherings or meals with friends and family, making it challenging to maintain in the long term.
• Not Suitable for Everyone
  People with certain medical conditions or dietary needs may not benefit from or should avoid time-restricted eating.

Alternate Intermittent Fasting Options:

If you’re interested in intermittent fasting but concerned about the potential risks of time-restricted eating, there are other approaches you can consider:

• 5:2 Diet
  This approach involves eating normally for five days a week and restricting calorie intake to 500-600 calories on the other two days.
• Eat-Stop-Eat
  With this method, you fast for a full 24 hours once or twice a week, with no food intake during the fasting period.
• Alternate-Day Fasting
  This approach involves alternating between days of normal eating and days of either no food or very low-calorie intake.

It’s essential to remember that the effectiveness and safety of intermittent fasting can vary depending on individual factors such as age, health status, and lifestyle. Before starting any new diet plan, including intermittent fasting, it’s advisable to consult with a healthcare professional to determine the best approach for your health and wellness goals.

Stay tuned for more updates as researchers continue to explore the relationship between diet and cardiovascular health.

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Side-effects of abstaining from breakfast

Effect on blood sugar- If you have trained your body to skip breakfast, then your blood sugar level may get affected. Eating breakfast helps to restore glycogen and stabilize insulin levels. This disclosure has been made in the Journal of Frontiers of Human Neuroscience. If you don’t replenish your sugar level first thing in the morning, you will feel agitated, irritable and tired. This is a sign that you need at least three meals a day.

Immunity goes down – Your immunity has to pay the price of skipping breakfast regularly. Research has shown that not eating breakfast can harm your cells. In fact, the body needs regular food to maintain a healthy level of immune cells that can fight infection and improve the function of T-cells in the body. At this time, we need strong immunity to be able to fight infection and ward off viral diseases.

Metabolism slows down – According to an article published in the International Journal of Obesity, eating a morning meal increases metabolism and prompts your body to burn calories throughout the day. Skipping breakfast will lead to weight gain if you do not eat in the morning, your hunger and sugar craving will be high. This means that you will be able to eat more.

Headache and dizziness Regularly- Your body needs energy for daily activities. When there is a shortage of glucose, the work of brain cells will be affected. Therefore, skipping breakfast is prone to headaches and dizziness. When this happens, then it is a sign that your body needs to eat.

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Officials have cautioned that vulnerable groups—including older adults, children, pregnant women, people with chronic conditions, and those working outdoors—face greater exposure to heat-related illnesses. Public advice includes limiting outdoor activity during peak hours, staying hydrated, avoiding alcohol and sugary drinks, and wearing lightweight clothing with proper sun protection.

Against this backdrop, understanding how to stay hydrated—and recognizing early warning signs—has never been more important.

Why Hydration Matters More Than Ever

In hot, humid conditions, your body works harder to regulate its temperature. Sweat doesn’t evaporate as efficiently, which means heat stays trapped while your body continues to lose fluids and essential minerals.

This can quickly lead to dehydration, leaving you feeling sluggish, dizzy, or drained—even during light activity. If ignored, it can escalate into more serious conditions like heat exhaustion or heatstroke.

Hydration isn’t just about comfort—it’s critical for your overall wellbeing.

What You Should Be Drinking

Staying hydrated is all about consistency. Small, frequent intake is far more effective than drinking large amounts all at once.

• Water – Your go-to. Sip throughout the day, not just when you feel thirsty
• Electrolyte drinks – Especially useful if you’re outdoors or sweating heavily
• Coconut water – A natural and refreshing way to replenish lost minerals
• Infused water – Adding fruits like lemon, lime, or cucumber can make hydration more enjoyable

A simple habit: keep a water bottle within reach at all times. In extreme heat, prevention is key.

What to Avoid in Extreme Heat

While cold drinks can feel tempting, some options can actually worsen dehydration:

• Alcohol – Interferes with your body’s ability to regulate temperature and increases fluid loss
• Sugary drinks – Can lead to energy crashes and don’t hydrate effectively
• Excess caffeine – May contribute to dehydration if consumed in large amounts

Balance is important—if you do indulge, make sure to offset it with plenty of water.

Warning Signs You Should Never Ignore

Heat-related illnesses often begin with subtle symptoms that are easy to overlook.

Be mindful of:

• Persistent headaches
• Dizziness or lightheadedness
• Nausea or vomiting
• Muscle cramps
• Unusual fatigue or weakness
• Confusion or difficulty concentrating

These are early warning signs that your body is struggling to cope with the heat. Acting quickly can prevent more serious complications.

When It Becomes Dangerous

Knowing when to take symptoms seriously can be life-saving:

• Heat exhaustion – Heavy sweating, weakness, cool or clammy skin, rapid pulse
• Heatstroke (medical emergency) – Hot or dry skin, confusion, fainting, or loss of consciousness

Heatstroke requires immediate medical attention. If symptoms escalate, don’t delay in seeking help.

Quick Cooling Tips If You Feel Unwell

If you start to feel overheated, take action right away:

• Move into an air-conditioned space or shaded area
• Drink water slowly and steadily
• Use a cold compress or wet towel on your neck and wrists
• Loosen clothing and allow your body to cool down

Even short breaks from the heat can make a significant difference.

Stay Cool, Stay Aware

With extreme heat levels expected, staying informed and prepared is essential. Simple habits—like drinking enough water and recognizing early warning signs—can go a long way in protecting your health.

Adjusting to the heat takes time, but with a bit of awareness and care, you can navigate the season safely and comfortably.

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Indo Thai News brings you the latest stories from Thailand and Asia—covering Travel, Lifestyle, Entertainment, and more.

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Here’s how to keep your family healthy and happy during Thailand’s flu season, focusing on practical do’s instead of don’ts.

Do stay hydrated and rest well

Thailand’s tropical climate can be warm and humid, especially during the rainy season. Encourage your kids to drink plenty of water and take breaks throughout the day. If you’re sightseeing, plan a relaxed afternoon at your hotel or a nearby café to recharge. Staying hydrated helps maintain energy and supports overall immunity.

Do pack flu season essentials

A small wellness kit can make all the difference. Include hand sanitizer, tissues, a thermometer, basic medicine for fever or cough, and child-safe masks for crowded areas. Many pharmacies in Thailand are reliable and easy to find, but having your own supplies saves time and worry, especially when traveling with young children.

Do enjoy warm and nourishing Thai food

Thai cuisine offers a comforting variety of soups and broths perfect for boosting wellness. Dishes like kao tom (rice soup) or tom yum goong are flavorful and often infused with immune-supporting ingredients such as lemongrass, lime, and ginger. For kids, choose mild versions like chicken noodle soup or vegetable broth to ease them into local flavors.

Do plan your activities around the weather

Since flu season overlaps with Thailand’s rainy months, balance outdoor adventures with indoor fun.

• In Bangkok, explore SEA LIFE Ocean World or KidZania for interactive experiences.

• In Chiang Mai, visit Art in Paradise for 3D art or spend an afternoon at a family café.

• When the skies clear, early morning temple visits or park walks offer fresh air and fewer crowds.

For expat families, weekends can be a great time to explore local libraries, indoor playgrounds, or community art workshops.

Do teach to greet with a ‘wai’

Teach children to greet with a wai (palms together) instead of handshakes—it’s both polite and reduces contact. Encourage them to wash hands regularly and cover their mouths when sneezing, just as Thai schools often do.

Do know where to find healthcare support

Thailand has excellent medical facilities, especially in major cities like Bangkok, Chiang Mai, and Phuket. Hospitals such as Bumrungrad International, Samitivej, and Bangkok Hospital provide family and pediatric care with English-speaking staff. If you’re an expat, register your nearest hospital or clinic for easy access. If you’re a traveler, make sure your travel insurance covers medical visits.

Do travel and live with calm and flexibility

Flu season or not, life in Thailand flows best when you embrace a slower pace. Adjust plans as needed—swap a beach day for a cozy indoor museum or spend a rainy afternoon reading in a café. Children often adapt better when parents stay relaxed, turning small changes into new adventures.

A gentle reminder

Flu season in Thailand is simply part of tropical life. With awareness and a few healthy routines, it doesn’t have to limit your experiences. Whether you’re visiting for a few weeks or settling in as an expat family, Thailand offers countless ways to explore, learn, and connect—safely and joyfully.

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Ayurveda believes that each person is made up of three energies, called doshas:

• Vata (air + space) – creative, energetic, but prone to restlessness

• Pitta (fire + water) – focused, driven, but can overheat or stress easily

• Kapha (earth + water) – calm, nurturing, but may feel heavy or sluggish

Most people have a mix, but usually one dosha is more dominant. Understanding yours can guide your food choices, lifestyle, and even the best kind of spa treatment for you.

Which Dosha Are You?

• Do you love trying new things, but struggle to stick to routines? You may be Vata.

• Do you get fiery and passionate—sometimes a bit too much? Likely Pitta.

• Are you the friend everyone turns to for comfort, but you need an extra push to get moving? That’s Kapha.

Of course, only a qualified Ayurvedic doctor can give you a full reading, but a quick self-check is a fun way to get started.

Where to Experience Ayurveda in Bangkok

You don’t need to fly to Kerala to enjoy Ayurvedic wellness. Bangkok has a growing number of spas and clinics where you can explore treatments, consultations, and healing therapies. Here are some trusted places to start:

1. Pimmalai Spa (Sukhumvit 81/83)
   – A traditional Thai spa that also blends Ayurvedic techniques into its treatments. Great for relaxation and stress relief.

2. Rasayana Retreat (Sukhumvit 39)
   – A holistic health center known for detox and raw food programs. They integrate Ayurvedic principles into therapies and wellness coaching.

3. Pañpuri Wellness (Gaysorn Tower, Ratchaprasong)
   – A luxury urban wellness retreat offering Ayurvedic-inspired treatments alongside onsen and Thai spa rituals.

4. Suvarnaveda Wellness Center (Sukhumvit 12)
   – Dedicated to Ayurvedic therapies, from personalized dosha consultations to traditional oil massages and detox programs.

(Tip: Many high-end hotels, including The Peninsula and Anantara, also offer Ayurveda-inspired spa menus if you’re looking for a luxury experience.)

Ayurveda at Home

If you’re curious but not ready to book a full retreat, start simple:

• Drink warm water with lemon in the morning

• Add turmeric or ginger to your meals

• Try self-massage with warm sesame or coconut oil before showering

• Practice mindful eating—sit down, slow down, and taste every bite

For expats adjusting to fast-paced city life, locals balancing modern and traditional practices, and the Thai-Indian community preserving cultural roots—Ayurveda offers something timeless: a path back to balance.

So this Ayurveda Day, take a moment to discover your dosha and explore how this ancient wisdom is finding a new home right here in Bangkok.

The post Find Your Dosha and Explore Ayurveda in Bangkok appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

August 27, 2025 – The World Health Organization (WHO) has launched its first-ever global guidelines on meningitis diagnosis, treatment, and care, a pivotal step to curb the devastating impact of this disease, particularly in high-risk regions like India and Thailand. Released on August 26, 2025, these evidence-based recommendations aim to accelerate detection, optimize treatment, and enhance long-term care for meningitis, a disease that claimed approximately 236,000 lives globally in 2019.

Meningitis, an inflammation of the brain and spinal cord membranes, poses a significant threat, especially in the sub-Saharan African “meningitis belt” and parts of South and Southeast Asia, including India and Thailand. Bacterial meningitis, the most lethal form, can be fatal within 24 hours if untreated. The WHO’s new protocols address this urgency by providing clear, context-specific guidance for clinicians, particularly in low- and middle-income countries where the disease burden is highest.

Key Features of the Guidelines

The guidelines, aligned with the Defeating Meningitis by 2030 Global Roadmap, focus on children over one month, adolescents, and adults with acute community-acquired meningitis. They cover:

Rapid Diagnosis: Emphasis on lumbar puncture for cerebrospinal fluid (CSF) analysis before antibiotics, unless contraindicated, to identify pathogens accurately. The guidelines caution against delays due to unnecessary brain imaging, which can hinder timely treatment.

Targeted Treatment: Recommendations include immediate antibiotic therapy with extended-spectrum cephalosporins (e.g., ceftriaxone) for suspected bacterial meningitis, tailored to local antimicrobial resistance patterns. Intravenous corticosteroids like dexamethasone are advised to reduce inflammation and neurological complications.

Long-Term Care: Approximately one in five bacterial meningitis survivors face long-term issues such as hearing loss or cognitive impairment. The guidelines advocate for early recognition and management of these sequelae, with support for affected individuals to access rehabilitation services.

Indo-Thai Relevance

India and Thailand, both vulnerable to meningitis outbreaks due to dense populations and seasonal factors, stand to benefit significantly. In India, where Streptococcus pneumoniae and Neisseria meningitidis are prevalent, the guidelines support integrating meningitis management into existing public health frameworks like the National Health Mission. Thailand, with its robust healthcare system, can leverage these protocols to enhance epidemic preparedness, especially in tourist-heavy areas where rapid response is critical.

Dr. Priya Sharma, an infectious disease specialist in New Delhi, noted, “These guidelines provide a unified approach that can strengthen our response to meningitis, particularly in rural areas where diagnostic delays are common.” In Thailand, public health officials are exploring ways to align the guidelines with vaccination campaigns, given the country’s success in controlling vaccine-preventable diseases.

A Call to Action

The WHO’s guidelines are a clarion call for India and Thailand to bolster their healthcare systems against meningitis. By adopting these protocols, both nations can reduce mortality, minimize disabilities, and improve quality of life for survivors. The emphasis on community-level care and advocacy ensures that even remote areas can benefit from this global health milestone.

Health & Wellness

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Why Do We Feel Anxious on Planes?

Air travel takes us out of our comfort zone. Limited space, long hours, and lack of control can trigger stress. But learning to manage your breath and focus your mind helps you relax, no matter the journey.

Easy Breathing Techniques You Can Try on the Plane

1. 4-7-8 Breathing

• Inhale through your nose for 4 seconds.

• Hold your breath for 7 seconds.

• Exhale slowly through your mouth for 8 seconds.
  Repeat this cycle 3–5 times. It slows your heart rate and brings instant calm.

2. Box Breathing

• Inhale for 4 counts.

• Hold for 4 counts.

• Exhale for 4 counts.

• Hold again for 4 counts.
  This simple rhythm is great during turbulence or before take-off.

3. Deep Belly Breathing

Place one hand on your stomach. Inhale deeply so your belly rises, then exhale slowly. This reduces tension and improves oxygen flow, making you feel more grounded.

Quick Meditation Practices for Travelers

• Body Scan. Close your eyes, then notice how each part of your body feels—from your toes to your head. Release tension as you go.

• Visualization. Imagine yourself walking on a beach, in a forest, or at your dream destination. This mental escape helps distract from fear.

• Mantra Repetition. Silently repeat calming words like “I am safe” or “I am calm” with every breath.

Extra Tips for Calmer Flights

• Listen to soft music or guided meditation apps.

• Wear noise-canceling headphones to block out stressful sounds.

• Drink water, avoid too much caffeine or alcohol.

Final Thought

Flight anxiety doesn’t have to control your journey. With simple breathing and meditation techniques, you can turn nervous energy into calm focus—and arrive at your destination feeling refreshed.

The post Simple Meditation and Breathing Techniques to Ease Flight Anxiety appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

August 2025, New Delhi, India – As the world grapples with a rising tide of chronic diseases, Ayurveda, India’s ancient healing system, is emerging as a global powerhouse in health and wellness. Blending millennia-old wisdom with cutting-edge scientific validation, Ayurveda is transforming how conditions like diabetes, hypertension, and mental health disorders are managed. With the global Ayurveda market projected to reach $14.62 billion by 2026, India is positioning itself as a leader in integrative medicine, offering cost-effective and holistic solutions that resonate with modern healthcare demands, particularly for Indo-Thai audiences seeking sustainable wellness.

A New Era for Ayurveda

Ayurveda’s resurgence is driven by its personalized approach, rooted in balancing the body’s doshas (Vata, Pitta, Kapha) through diet, herbs, and lifestyle practices. In 2025, hospitals in Kerala and wellness centers in Rishikesh are reporting a 40% increase in international patients, drawn by treatments that integrate Ayurvedic therapies like Panchakarma with conventional medicine. A groundbreaking study from the All India Institute of Ayurveda (AIIA) in New Delhi, published this year, found that Ayurvedic formulations using ashwagandha and guduchi reduced blood sugar levels in type 2 diabetes patients by 25% over six months, rivaling standard pharmaceuticals with fewer side effects.

The global appeal lies in cost savings and efficacy. Ayurvedic treatments for chronic conditions like arthritis and stress-related disorders can save patients up to 38% compared to Western therapies, according to a 2025 report by the Indian Ministry of AYUSH. “Ayurveda doesn’t just treat symptoms—it addresses the root cause,” says Dr. Priya Sharma, an AIIA researcher. “Our collaboration with modern diagnostics is proving its value worldwide.”

Indo-Thai Wellness Synergies

Thailand, with its own rich herbal medicine tradition, is forging ties with India to explore integrative models. The Indo-Thai Wellness Summit, held in Bangkok in July 2025, showcased joint research on turmeric (curcumin) and Thailand’s plai for anti-inflammatory therapies. Indian startups like AyurGenix are partnering with Thai wellness brands to develop standardized herbal supplements, ensuring quality control through blockchain-traced supply chains. These efforts are resonating with health-conscious consumers in both nations, where chronic diseases account for 60% of healthcare burdens.

Community-driven initiatives are also fueling the rise. In rural Tamil Nadu, women’s collectives are reviving traditional knowledge by cultivating medicinal plants like neem and tulsi, supplying global markets while empowering local economies. In Thailand, Indian-inspired Ayurvedic yoga retreats are gaining traction, blending asanas with Thai massage techniques to address stress and insomnia, conditions affecting 30% of urban populations in both countries.

Science Meets Tradition

The integration of Ayurveda with modern science is dismantling skepticism. Advanced genomic studies in 2025 have validated Ayurvedic principles of personalized medicine, showing how dosha-based treatments align with genetic predispositions. For instance, AI-driven platforms like AyuTech are using machine learning to tailor Ayurvedic diets to individual microbiomes, enhancing outcomes for digestive disorders. Meanwhile, global institutions like Harvard Medical School are studying Ayurvedic herbs for neurodegenerative diseases, with early trials on Brahmi showing a 15% improvement in cognitive function among elderly patients.

Mental health is another frontier. With anxiety and depression rates soaring, Ayurvedic practices like Shirodhara (oil therapy) are being adopted in wellness clinics from Mumbai to Chiang Mai, offering non-invasive alternatives to antidepressants. A 2025 pilot program in Bengaluru reported a 45% reduction in anxiety scores among participants using Ayurvedic protocols alongside cognitive therapy.

Challenges and the Path Forward

Despite its promise, Ayurveda faces hurdles. Standardization remains a concern, with only 20% of global Ayurvedic products meeting stringent quality benchmarks, according to a 2025 WHO report. India is countering this with initiatives like the AYUSH Export Promotion Council, launched in 2024, to regulate and certify products. Public awareness is also critical. “We need to educate both Indian and global audiences about evidence-based Ayurveda,” says Vaidya Rajesh Kotecha, Secretary of AYUSH. “It’s not alternative medicine—it’s integrative.”

HEALTH & WELLNESS

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Bangkok, July 30, 2025 – Thailand and India have unveiled a groundbreaking partnership to advance health and wellness initiatives, emphasizing public health innovation, traditional medicine integration, and enhanced vaccine security. This collaboration, announced today, introduces novel programs distinct from previous efforts, aiming to address contemporary health challenges in the Southeast Asia region.

Pioneering Public Health Initiatives

The two nations have launched the Southeast Asia Wellness Network (SAWN), a collaborative platform to tackle non-communicable diseases (NCDs) such as diabetes and hypertension, which are on the rise in both countries. Unlike prior efforts, SAWN focuses on community-driven health campaigns, leveraging mobile health units equipped with AI-driven diagnostic tools to reach remote areas. These units, a first in the region, will provide free screenings and health education, integrating data analytics to predict and prevent disease outbreaks.

Advancing Traditional Medicine

Building on their shared heritage of traditional healing practices, Thailand and India are establishing the Center for Integrative Healing (CIH) in Chiang Mai, Thailand. This center will serve as a hub for research and training in Ayurveda and Thai traditional medicine, focusing on developing evidence-based protocols for conditions like chronic pain and stress-related disorders. Unlike earlier academic collaborations, the CIH will prioritize the standardization of herbal formulations, ensuring quality and safety for global markets. A pilot program will train 500 practitioners from both nations by 2027, fostering cross-cultural expertise.

Strengthening Vaccine Security

In response to global health uncertainties, Thailand and India have initiated the Regional Vaccine Resilience Alliance (RVRA), a strategic effort to bolster vaccine production and distribution. This program diverges from past collaborations by focusing on mRNA and next-generation vaccine technologies tailored for emerging infectious diseases. The RVRA includes a joint research facility in Hyderabad, India, set to open in 2026, which will develop affordable vaccines for diseases like dengue and Nipah virus. Additionally, a digital supply chain platform will ensure real-time tracking of vaccine stocks, addressing shortages proactively.

A Vision for Regional Health Leadership

This collaboration positions Thailand and India as leaders in regional health security. By combining Thailand’s robust public health infrastructure with India’s pharmaceutical expertise, the partnership aims to set a global standard for integrative health systems. “This is a bold step toward a healthier, more resilient future for our people and the region,” said Dr. Anong Rattanaporn, Thailand’s Minister of Public Health, during the announcement.

The initiatives are supported by a $50 million joint investment, with plans to expand collaboration to include mental health programs and climate-resilient health strategies by 2028. This partnership not only strengthens bilateral ties but also sets a precedent for innovative health cooperation in the Global South.

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TYROBLOCK 100: A Leap Forward

In May 2025, Thailand’s Food and Drug Administration (FDA) greenlit TYROBLOCK 100, a testament to the nation’s pharmaceutical innovation. Developed independently without reliance on overseas technology, this drug targets the tyrosine kinase enzyme, curbing cancer progression with precision and reduced side effects. It offers hope for patients battling:

• Chronic myeloid leukemia

• Philadelphia chromosome-positive acute lymphoblastic leukemia

• Gastrointestinal stromal tumors

• Rare dermatofibrosarcoma protuberans (DFSP)

Unlike its imported counterpart, imatinib, which carries a hefty price tag and limited coverage under national health programs, TYROBLOCK 100 provides an affordable, locally produced alternative, expanding treatment access and improving patient outcomes across Thailand.

The Chulabhorn Vision

This breakthrough stems from the establishment of the Royal Pharmaceutical Production Facility at Phimanmas Residence in Chonburi Province in 2020, spearheaded by Her Royal Highness. Certified to global GMDP PIC/S standards, this state-of-the-art plant is Thailand’s first fully integrated hub for cancer drug development, seamlessly bridging research, production, and patient care.

TYROBLOCK 100 is now in use at Chulabhorn Hospital, a premier cancer treatment center, which began administering the drug in July 2025. Supported by comprehensive clinical oversight, patient care systems, and outcome tracking, the hospital is pioneering a national model for integrating science and healthcare delivery.

BREASTERA: Transforming Access

Alongside TYROBLOCK 100, BREASTERA—a Thai-manufactured version of the breast cancer drug trastuzumab—has slashed treatment costs previously reaching up to THB1 million (approximately US$30,800) per course. By leveraging Thailand’s universal healthcare system, BREASTERA ensures more patients can access this critical therapy.

A Blueprint for Progress

Beyond scientific achievements, these advancements signal a bold shift toward health equity, sustainability, and pharmaceutical autonomy in Thailand. Through vertical integration and the continued guidance of Princess Prof Dr Chulabhorn, the nation is not only saving lives but also crafting a model for developing countries aiming for medical independence amid rising global drug costs.

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Why Thai Food Is Great for Weight Loss

Traditional Thai food is naturally low in refined carbs and full of:

• Lean proteins (chicken, shrimp, tofu)

• Fresh herbs (lemongrass, basil, chili, kaffir lime)

• Antioxidant-rich vegetables

• Metabolism-boosting spices

It’s also incredibly satisfying—making it easier to stick to your goals without feeling deprived.

7-Day Healthy Thai Meal Plan (Vegetarian + Non-Vegetarian)

How to Use This Plan:

• Choose either the vegetarian or non-vegetarian option for each meal.

• Portion sizes depend on your daily calorie goals (aim for balanced plates: 40% veggies, 30% protein, 30% healthy carbs).

Day 1

Breakfast
Veg: Chia pudding with coconut milk and mango
Non-Veg: Same

Lunch
Veg: Som Tum (Green Papaya Salad) with tofu
Non-Veg: Som Tum with grilled shrimp or hard-boiled eggs

Dinner
Veg: Tom Yum Mushroom Soup
Non-Veg: Tom Yum with shrimp

Day 2

Breakfast
Veg: Banana smoothie with almond milk and chia
Non-Veg: Same

Lunch
Veg: Stir-fried tofu with mixed vegetables (Pad Pak)
Non-Veg: Pad Pak with grilled chicken breast

Dinner
Veg: Thai basil tofu stir-fry
Non-Veg: Thai basil chicken (Pad Kra Pao Gai) with brown rice

Day 3

Breakfast
Veg: Oatmeal with toasted coconut and papaya
Non-Veg: Same

Lunch
Veg: Larb made with minced mushrooms and lentils
Non-Veg: Larb Gai (minced chicken salad) in lettuce wraps

Dinner
Veg: Tom Kha with tofu and veggies
Non-Veg: Tom Kha with chicken

Day 4

Breakfast
Veg: Thai iced tea with almond milk (unsweetened) + fruit plate
Non-Veg: Same

Lunch
Veg: Grilled eggplant salad with mint and lime
Non-Veg: Thai beef salad (Yam Nua)

Dinner
Veg: Stir-fried morning glory (Pak Boong) + jasmine rice
Non-Veg: Same + grilled shrimp

Day 5

Breakfast
Veg: Mango chia smoothie bowl
Non-Veg: Same

Lunch
Veg: Thai green curry with tofu
Non-Veg: Thai green curry with chicken

Dinner
Veg: Steamed veggies with peanut dipping sauce
Non-Veg: Steamed fish with lime and chili (Pla Nueng Manao)

Day 6

Breakfast
Veg: Scrambled tofu with Thai herbs
Non-Veg: Scrambled eggs with Thai basil

Lunch
Veg: Cold rice noodle salad with peanut-lime dressing
Non-Veg: Same with grilled chicken strips

Dinner
Veg: Pad Thai with tofu (low oil, no sugar)
Non-Veg: Pad Thai with shrimp

Day 7

Breakfast
Veg: Tropical fruit plate + coconut yogurt
Non-Veg: Same + boiled egg

Lunch
Veg: Thai veggie soup with tofu
Non-Veg: Same with chicken

Dinner
Veg: Stir-fried bok choy with garlic + brown rice
Non-Veg: Same + grilled fish or chicken

Thai-Inspired Grocery Staples

Keep these ingredients on hand for easy prep:

• Fresh herbs: Thai basil, cilantro, lemongrass

• Proteins: Tofu, tempeh, eggs, shrimp, chicken, fish

• Spices & condiments: Fish sauce (or soy sauce for veg), chili paste, coconut milk, lime

• Vegetables: Green papaya, bok choy, eggplant, mushrooms, bell peppers

Eat Clean, Stay Lean

This Thai weight loss meal plan proves that healthy eating doesn’t have to be bland. Whether you’re plant-based or omnivorous, Thai food offers a vibrant way to lose weight while enjoying every bite.

Pro tip: Prep ingredients ahead for quick stir-fries and soups, and don’t be afraid to adjust spice levels to suit your taste.

The post 7-Day Healthy Thai Meal Plan for Weight Loss appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

Quitting smoking is one of the best decisions you can make for your health, but it’s also one of the toughest. Whether you’re hooked on cigarettes or e-cigarettes, the BMA’s latest public health initiative offers a clear and supportive path to recovery—designed with science, structure, and real human support.

Why You Should Quit Smoking

Let’s start with the “why.” Smoking is linked to a long list of serious health issues: heart disease, stroke, lung cancer, and chronic respiratory conditions—just to name a few. According to the World Health Organization (WHO), tobacco kills more than 8 million people each year globally—over 7 million from direct use and around 1.3 million from exposure to secondhand smoke.

In Thailand, smoking is still a significant public health concern. Data from the National Statistical Office of Thailand shows that over 9 million Thais smoke, and tobacco use is responsible for more than 50,000 deaths in the country each year.

For expats in Thailand, especially those adapting to a new environment, quitting smoking can lead to better energy, reduced stress, and improved overall quality of life. Cigarettes are increasingly expensive, and public smoking bans—especially in Bangkok—are strictly enforced in many areas.

But the dangers don’t stop with the smoker. Secondhand smoke—the smoke non-smokers inhale when around someone who’s smoking—is proven to be equally hazardous. It can increase the risk of heart disease, stroke, and lung cancer in adults, and cause severe respiratory infections, asthma, and even sudden infant death syndrome (SIDS) in children. The WHO reports that children exposed to secondhand smoke are 50–100% more likely to develop respiratory illnesses than those who are not.

If you are living with family, young children, or in shared housing, quitting smoking also protects the health of those around you.

BMA’s 3-Step Plan to Quit Smoking

The BMA has rolled out a 3-step smoking cessation strategy, now available at several public clinics and health centers across Bangkok.

1. Nicotine Dependency Assessment

Using the HSI (Heaviness of Smoking Index), professionals will ask two simple questions to determine your level of nicotine addiction:

• 0–2 points = Low dependency

• 3–6 points = Moderate to high dependency

This helps tailor a treatment plan suited to your specific needs.

2. Personalized Quitting Support

• Low addiction: Counseling may be all you need to quit successfully.

• Moderate to high addiction: A combination of counseling, nicotine replacement therapy (NRT), and behavioral therapy will be provided.

3. Follow-up and Ongoing Motivation

Regular check-ins help keep you on track and motivated, with support from trained counselors.

Where to Get Help in Bangkok

Expats can easily access services at:

• Kao Mai Clinic or Kao Mai Plus Clinics across Bangkok

• Public health centers near your residence

• Quitline 1600 – A free hotline offering expert advice

Quick Tips: The 5D Technique for Quitting

The BMA recommends the 5D method, a practical way to overcome cravings:

• Deep Breath – Reset your focus

• Delay – Wait a few minutes before reacting to a craving

• Drink Water – Hydrate to calm your system

• Do Something – Distract your mind

• Destination – Keep your end goal in sight

Living in a new country offers a unique opportunity for personal transformation—and quitting smoking is a powerful place to start. With Bangkok’s updated support systems, expats no longer have to face the challenge alone.

Need help now? Call Quitline 1600 or visit your local health clinic to begin your journey today.

The post Can You Really Quit Smoking? Here’s How and Why appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

Whether you’re new to meditation or an experienced practitioner looking to expand your routine, walking meditation offers a unique and accessible way to reconnect with yourself.

What Is Walking Meditation?

Walking meditation is a practice that combines movement with mindfulness. Traditionally done in a circular or linear path, practitioners walk slowly and intentionally—typically taking one step per full breath.

Your hands are often positioned in a specific mudra: one hand forms a gentle fist while the other wraps around it, resting at the front of the body. This gesture, along with the deliberate pacing, helps channel attention inward.

Rather than zoning out, the goal is to tune in—to your breath, your steps, and your physical and emotional sensations.

How Often Should You Practice Walking Meditation?

For best results, aim to practice at least 20 minutes per day. However, don’t let time constraints stop you. Even 8–10 minutes of focused walking meditation can bring noticeable benefits, especially for beginners.

As with any mindfulness practice, consistency is more important than duration. Consider starting with a few minutes after your regular seated meditation or during a midday break to reset your mind.

How to Apply Walking Meditation in Daily Life

Walking meditation can be practiced anywhere, anytime—in a quiet room, a garden, a park, or even on your daily commute (if done mindfully and safely). While traditionally performed after seated meditation to integrate stillness with movement, it can stand alone as a complete practice.

At its core, walking meditation is about raising awareness. When practiced with spiritual intent, it can be used to connect with a higher self or universal energy, aligning your actions and thoughts with a sense of higher purpose.

Benefits of Walking Meditation

What does walking meditation do to your brain and body? Here’s a closer look:

• Enhances mindfulness: By focusing on each step and breath, you train your mind to stay present. This practice sharpens awareness and improves concentration in daily life.

• Reduces anxiety and depression: Studies show that mindful movement, including walking meditation, can reduce symptoms of anxiety and depression by calming the nervous system.

• Boosts immune function: Regular meditation is linked to reduced inflammation and stronger immune response.

• Improves emotional regulation: It helps lower emotional reactivity, making you more resilient to stress.

• Alleviates physical pain: Mindful walking can ease chronic pain by changing your relationship with physical discomfort.

Walking meditation gently reconnects you with your body, emotions, and the present moment—serving as a powerful bridge between mind and motion.

Want to Explore More Mindful Practices?

Dive deeper into ancient traditions and modern methods with:

• The 96-Minute Exercise Journey Through Brahma Muhurta

• Brahma Muhurta: The 96-Minute Exercise Journey

• International Yoga Day Features & Rituals

Each of these practices offers unique insight into how timing, movement, and consciousness can elevate your daily life.

Let your next walk become more than just a way to get from point A to B. Let it be a path to peace.

The post How to Do Walking Meditation: Frequency, Practice & Benefits appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

If you’re an expat living in Thailand, you might be wondering: What exactly is Ayurveda? Where can I experience authentic Ayurvedic treatments here? And how does it compare to other wellness practices in Thailand? This guide will answer all your questions while helping you find the best Ayurvedic wellness retreats in Thailand.

What Is Ayurveda and Why Is It So Popular?

Originating in India over 5,000 years ago, Ayurveda is a natural healing system that focuses on achieving balance through:

• Personalized Diets – Eating according to your dosha (body type).

• Herbal Remedies – Using plant-based treatments to detox and heal.

• Therapeutic Massages – Ayurvedic oil treatments like Abhyanga to improve circulation.

• Detox Therapies (Panchakarma) – Deep-cleansing methods to remove toxins.

• Yoga & Meditation – Essential for mental and emotional balance.

Globally, Ayurveda has been embraced in wellness tourism hotspots like Bali, India, Sri Lanka, and now Thailand. Many expats in Thailand are exploring Ayurveda as a way to improve their health, reduce stress, and adopt a more holistic lifestyle.

Why Expats in Thailand Are Turning to Ayurveda

As an expat, adjusting to life in Thailand can be exciting but also physically and mentally challenging. Factors like new climates, different diets, and fast-paced city life in Bangkok can take a toll on your well-being. Ayurveda offers a natural, sustainable way to stay healthy by:

Boosting immunity – Ideal for those adjusting to a new environment.
Reducing stress – Perfect for busy professionals or retirees seeking balance.
Improving digestion – Helps with common expat issues like food sensitivity.
Supporting long-term health – Focuses on prevention rather than just treatment.

If you’re already enjoying Thai herbal medicine or wellness retreats, Ayurveda could be the perfect next step in your holistic health journey.

Best Ayurvedic Wellness Centers in Thailand for Expats

If you’re looking for an authentic Ayurvedic experience in Thailand, here are the top wellness retreats that cater to expats:

1. Mangosteen Ayurveda & Wellness Resort (Phuket)

Best for: Full Ayurveda immersion in a luxury setting

• On-site Ayurvedic doctor offering personalized treatments
• Authentic Panchakarma detox programs
• Stunning tropical location near Phuket’s beaches

Visit: mangosteen-phuket.com

2. Kamalaya Wellness Sanctuary (Koh Samui)

Best for: A blend of Ayurveda and modern wellness

• Award-winning holistic health programs
• Offers stress management, detox, and yoga therapy
• Perfect for expats seeking long-term wellness

Visit: kamalaya.com

3. Chiva-Som International Health Resort (Hua Hin)

Best for: Luxury Ayurvedic retreats

• Customized Ayurveda treatments with world-class practitioners
• Beachfront location for ultimate relaxation
• Focus on mind-body rejuvenation

Visit: chivasom.com

4. Suananda Ayurveda Wellness Center (Bangkok)

Best for: City-based Ayurvedic treatments

• Ideal for expats living in Bangkok
• Offers herbal therapies, yoga, and Ayurvedic meals
• Affordable and easily accessible

Visit: suananda.com

How to Get Started with Ayurveda in Thailand

If you’re an expat new to Ayurveda, here are some steps to begin your journey:

Discover Your Dosha – Many Ayurvedic centers offer free online quizzes to determine your body type.
Try an Ayurvedic Consultation – Get a personalized health plan from a certified practitioner.
Incorporate Ayurveda into Daily Life – Start with Ayurvedic foods, herbal supplements, and self-massage.
Book a Retreat – A weekend at an Ayurvedic wellness resort can provide deep relaxation and healing.

As an expat in Thailand, embracing Ayurveda can be a life-changing decision. Whether you’re looking to improve your health, relieve stress, or simply explore a new wellness tradition, Thailand offers world-class Ayurvedic retreats tailored to your needs. With the right approach, you can experience a balanced, healthier, and more fulfilling life in your new home.

Are you ready to try Ayurveda in Thailand? Start by visiting one of the recommended wellness centers and discover how this ancient practice can transform your health and well-being.

The post The Rise of Ayurvedic Wellness in Thailand – A Guide for Expats appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

1. Samitivej Sukhumvit Hospital

Location: 133 Sukhumvit 49, Watthana, Bangkok 10110
Website: www.samitivejhospitals.com

Samitivej Sukhumvit Hospital is a leading private hospital known for its advanced technology and top-tier medical services. It was the first hospital in Thailand to be recognized as a “Mother and Baby-Friendly Hospital” by WHO and UNICEF. The hospital offers a wide range of specialties, including pediatrics, cardiology, and orthopedics. Expats appreciate its international department, which assists with translations and insurance claims.

2. Bumrungrad International Hospital

Location: 33 Sukhumvit 3, Khlong Toei, Bangkok 10110
Website: www.bumrungrad.com

Bumrungrad is one of the largest private hospitals in Southeast Asia, known for its premium healthcare services and top-notch medical facilities. It serves over 1 million patients annually from more than 190 countries, making it a preferred choice for expats. The hospital provides a full range of medical services, including wellness check-ups, specialized treatments, and complex surgeries, all supported by cutting-edge technology.

3. Bangkok International Hospital

Location: 2 Soi Soonvijai 7, Huaykwang, Bangkok 10310
Website: www.bangkokhospital.com

Bangkok International Hospital specializes in neurology, orthopedics, and spinal care. It is well-equipped with modern medical technology, including robotic surgery and advanced diagnostic tools. With a dedicated international patient center, the hospital ensures seamless communication and support for expats.

4. Sukumvit Hospital

Location: 1411 Sukhumvit Road, Phra Khanong Nuea, Bangkok 10110
Website: www.sukumvithospital.com

Sukumvit Hospital is a well-established private hospital offering affordable yet high-quality healthcare services. It provides comprehensive medical care, including internal medicine, surgery, and rehabilitation services. The hospital has multilingual staff and works with international insurance providers, making it a convenient choice for expats.

5. Phyathai 2 Hospital

Location: 943 Phahonyothin Road, Samsen Nai, Bangkok 10400
Website: www.phyathai.com

Phyathai 2 Hospital is a reputable medical institution offering excellent healthcare at competitive prices. It is known for its expertise in cardiology, fertility treatments, and preventive care. The hospital’s International Services Center assists foreign patients with language support, medical appointments, and insurance coordination.

For expats living in Bangkok, access to high-quality healthcare is essential. These hospitals in Sukhumvit offer world-class medical services, international patient support, and English-speaking staff, making them ideal choices for foreigners seeking medical attention. Whether you need a routine check-up, specialized treatment, or emergency care, these top hospitals ensure you receive the best healthcare experience in Thailand.

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1. Personalized Wellness

In 2025, personalization is at the heart of Thailand’s wellness revolution. Longevity clinics are popping up in urban centers, offering genetic testing, microbiome analysis, and tailored nutrition plans to help individuals optimize their health and slow the aging process. Gut health is a major focus, with probiotics and personalized diets designed to boost immunity and prevent chronic diseases.

Where to Check It Out:

• BDMS Wellness Clinic (Bangkok) – Known for its advanced preventative medicine, offering personalized health assessments, genetic testing, and tailored nutrition plans.
• RAKxa Integrative Wellness (Bangkok) – Combines medical diagnostics with personalized wellness programs, including gut health and longevity treatments.
• Menness Wellness Clinic (Bangkok) – Specializes in personalized care for men, including anti-aging and vitality programs.

2. Mental Wellness

Mental health awareness is on the rise, and Thais are embracing tools to support their emotional well-being. Teletherapy platforms and mental health apps are making professional support more accessible, while mindfulness and meditation practices are gaining popularity for stress relief. Wearable health tech, like smartwatches and fitness trackers, is also trending.

Where to Check It Out:

• Anantara Riverside Bangkok Resort (Bangkok) – Offers mindfulness workshops and yoga sessions, with access to wellness apps for stress tracking.
• Kamalaya Wellness Sanctuary (Koh Samui) – Known for its holistic mental wellness programs, including meditation and stress management retreats.
• STC Clinic (Bangkok) – Provides therapy and wellness retreats, with digital tools for ongoing mental health support.

3. Thai Traditional Wellness Goes Global

Thailand’s traditional healing practices are being reimagined for a global audience. Thai herbal saunas, traditional massages, and herbal remedies are now offered in world-class wellness resorts. Water-based wellness, such as hydrotherapy and spa treatments using Thailand’s natural hot springs, is also trending.

Where to Check It Out:

• Amatara Wellness Resort (Phuket) – Specializes in traditional Thai hammam treatments and hydrotherapy, blending Moroccan and Thai techniques.
• Chiva-Som (Hua Hin) – A pioneer in luxury wellness, offering traditional Thai massages, herbal therapies, and over 150 treatments.
• Wellness Centers by the Department of Thai Traditional and Alternative Medicine – Found nationwide, these centers offer authentic Thai herbal saunas and remedies (check thailand.go.th for locations).

4. Sustainability and Holistic Health

Eco-conscious living is shaping the wellness industry in Thailand. Sustainable wellness resorts, eco-friendly products, and farm-to-table dining experiences are in high demand. At the same time, holistic care is gaining traction, blending conventional medicine with alternative therapies like acupuncture and Thai traditional medicine.

Where to Check It Out:

• Shanti-Som (Chiang Mai) – A sustainable wellness retreat with eco-friendly accommodations, farm-to-table dining, and holistic therapies.
• RXV Wellness Village (near Bangkok) – Offers holistic health programs in a green, sustainable setting, with a focus on family-friendly wellness.

5. Health Tourism

Thailand’s reputation as a medical and wellness tourism hub continues to grow. In 2025, the country is expected to welcome 40 million tourists, many of whom are drawn by its world-class private hospitals and luxury spa retreats. Government initiatives, such as medical visas, are making it easier for visitors to access high-quality care.

Where to Check It Out:

• Bumrungrad International Hospital (Bangkok) – Renowned for comprehensive health check-ups, cosmetic surgery, and international patient services.
• Bangkok Hospital (Bangkok) – Offers advanced medical treatments and wellness programs, with a focus on medical tourism.
• SHA Wellness Clinic (via partnerships in Thailand) – Known for its global wellness retreats, with potential pop-ups or partnerships in Thailand for 2025.

6. Healthy Aging and Preventative Care

With an aging population, Thailand is focusing on healthy aging and preventative care. Strength training, dietary behavior programs, and supplements are being used to support physical and mental health. Emerging trends like epigenetics and immune system innovations, such as NK cell testing, are also gaining attention.

Where to Check It Out:
R3 Life Wellness Center (Bangkok – Specializes in anti-aging and regenerative medicine, including NK cell testing and personalized supplements.
Phyathai 2 Hospital – Premier Life Center (Bangkok) – Focuses on preventative care, with programs for healthy aging and immune system optimization.
Samitivej Hospital (Bangkok) – Offers preventative health screenings and strength training programs for seniors.

7. Health Tech and AI

Technology is transforming healthcare in Thailand, especially in rural areas. AI-powered diagnostics and telemedicine platforms are improving access to medical services, while health gamification tools are making wellness more engaging. Apps that reward users for healthy habits are particularly popular among younger Thais.

Where to Check It Out:

MedConsult Bangkok Medical Clinic (Bangkok) – Provides telemedicine services
InterMedika (Bangkok) – Specializes in medical tourism and uses AI to streamline referral bookings and health services.

Why Thailand Leads the Way

Thailand’s unique blend of tradition, innovation, and natural beauty makes it a standout in the global wellness industry. Whether you’re a local looking to improve your well-being or a traveler seeking a transformative experience, the country offers something for everyone. From personalized health plans to sustainable retreats, Thailand is redefining what it means to live well in 2025.

Ready to explore these trends for yourself? Start by visiting one of the recommended clinics or resorts, or try a digital wellness tool to kickstart your journey. For more insights, stay tuned to our health and wellness section for the latest updates and tips.

The post 7 Health and Wellness Trends in Thailand 2025 appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

HUE, Vietnam – Azerai La Residence, Hue, the elegant 122-room heritage hotel overlooking the fabled Perfume River in central Vietnam, has introduced new spa and dining menus, along with specially tailored culinary experiences.

Le Spa

The hotel’s award-winning Le Spa has unveiled a range of distinctive new treatments, including Tibetan singing bowls, Reiki healing and moxibustion therapy. The Tibetan bowls, which combine the seven metal elements (gold, silver, iron, mercury, zinc, copper and lead), produce sound waves that promote harmony between the universe, objects and humans, helping to lighten body and mind, and return one’s soul to a more pristine state.

Moxibustion is a traditional therapy that involves burning a dried herb called “moxa” on or near the skin to stimulate acupuncture points. This is believed to stimulate blood flow, boost the immune system and help treat various conditions, including arthritis, digestive issues and more. Reiki healing originated in Japan and seeks to channel energy to recipients by means of touch, in order to activate natural healing processes and restore physical and emotional well-being.

“Tibetan Singing Bowl, Reiki Healing and Moxibustion” is a 60-minute treatment package that combines all three aspects to shift energy, clear blockages and restore one to a more balanced state, with healing frequencies that can have a long-lasting relaxing and restorative effect.

Other rejuvenating treatments at Le Spa combine gentle movements and distinctive wellness techniques with massage, seeking to soothe the mind, body and soul.

Le Spa features six elegant and comfortable treatment rooms and also introduced an updated set of traditional Vietnamese therapies, along with natural and herbal remedies. Unique local treatments include cupping, bamboo leg therapy and a traditional hair wash that includes a natural solution for hair made from locust, lemongrass and pandan leaf that’s believed to cure dandruff, prevent hair loss, stimulate hair growth, and make hair silky, black and shiny.

Le Parfum

At Le Parfum, Azerai La Residence, Hue’s award-winning restaurant, the menu has been thoroughly updated with 30 new dishes. The menu showcases a fine-dining fusion menu of Western, Asian, Vietnamese and Hue cuisines. Authentic local dishes include Hue Pancake, Banh Beo, Bun Bo Hue, while Asian favorites include Pad Thai, Soba Noodles and Thyme Semi-Smoked Japanese Wagyu Striploin A5.

Le Parfum has also elevated the “Healthy and Vegetarian Corner” of its menu, with carefully selected dishes created by Chef Hai featuring an optimal balance of around 450-500 calories for a three-course meal. Banana Flower Salad, Creamy Pumpkin Soup and Da Lat Artichoke & Tubers Curry with sautéed bok choy are among the standout dishes on the new menu.

Azerai La Residence, Hue’s tailored dining experiences, part of “The Colonial Life” program, spotlight Hue as one of the world’s most culturally significant travel destinations and as a hub of culinary art and gastronomy. During the Nguyen dynasty (1802-1945), 13 Emperors summoned the finest chefs to the Citadel in Hue, creating a legacy of culinary excellence. As a result, Hue is home to roughly 2,000 of Vietnam’s approximately 3,000 national dishes.

The Imperial Feast, part of “The Colonial Life,” invites diners to a night of wonder as they are transported back in time to the Nguyen dynasty to behold firsthand an Imperial Dinner Feast featuring royal cuisine, including newly added and enhanced dishes. The head table is set for the king and queen, with Hue royal music playing in the background.

“The Colonial Life” also includes the hotel’s perennially popular Majestic Menu, which honors the Imperial Emperor and Empress of Japan’s visit to Hue and Azerai La Residence, Hue. Lastly, The “Taste of Hue Cooking Class” includes new dishes along with Vietnamese favorites.

For more information or to make a booking, call +84 (0) 234 3837 475, email reservations.laresidence.hue@azerai.com or visit azerai.com/azerai-la-residence-hue/.

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What is Cholera?

Cholera is an acute diarrheal disease caused by the bacterium Vibrio cholerae. It spreads through contaminated food or water and can cause severe dehydration if not treated promptly. While mild cases may go unnoticed, severe cases can lead to life-threatening complications.

Recent Outbreak in Thailand

As of late December 2024, Thailand’s Ministry of Public Health confirmed several cholera cases in Tak province, close to the border with Myanmar. Authorities have implemented strict measures to control the outbreak, including border closures and public health campaigns.

Symptoms to Watch For

• Profuse watery diarrhea (often described as “rice water” stools)
• Vomiting
• Rapid heart rate
• Loss of skin elasticity
• Low blood pressure
• Muscle cramps

If you or anyone you know experiences these symptoms, seek immediate medical attention.

Preventive Measures for Expats

1. Drink Safe Water:
   • Stick to bottled or boiled water for drinking and brushing your teeth.
   • Avoid ice cubes unless you are sure they are made from safe water.
2. Practice Good Hygiene:
   • Wash your hands frequently with soap and water, especially before meals.
   • Use hand sanitizer if soap and water are unavailable.
3. Eat Safe Food:
   • Consume freshly cooked and hot meals.
   • Avoid raw or undercooked seafood and street food that might have been exposed to unsanitary conditions.
4. Vaccination:
   • Consider getting a cholera vaccine, especially if you plan to travel to areas with reported outbreaks.
5. Stay Informed:
   • Follow updates from Thailand’s Ministry of Public Health and trusted news sources.

What to Do in Case of Suspected Cholera

If you suspect cholera:

• Rehydrate Immediately: Oral rehydration salts (ORS) are crucial in preventing severe dehydration.
• Seek Medical Help: Visit the nearest hospital or clinic without delay.
• Inform Authorities: Reporting suspected cases helps health officials manage and contain the outbreak.

Thailand’s Response to Cholera

The Thai government has been proactive in handling the situation by:

• Temporarily closing borders in affected areas.
• Distributing cholera vaccines and medicines.
• Raising public awareness about hygiene and safe water practices.

Why Vigilance is Key

While Thailand has a robust healthcare system and a strong track record of controlling outbreaks, cholera’s highly infectious nature makes vigilance crucial. By adopting preventive measures, you can contribute to your own safety and the well-being of the community around you.

Final Thoughts

Living in Thailand offers incredible opportunities to explore its rich culture and beautiful landscapes. However, as an expat, staying informed about health risks and adopting preventive measures ensures your time here remains safe and enjoyable. Stay cautious, stay healthy, and cherish your experience in the Land of Smiles!

The post Cholera Update 2025: Facts, Symptoms, and How to Protect Yourself appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

1. Hydrate First Thing in the Morning

Begin your day with a glass of warm water, around 250-300 ml. Adding a squeeze of half a lemon can enhance digestion by stimulating bile production, boost your immune system with vitamin C, and flush out toxins accumulated overnight. Proper hydration upon waking helps replenish your body after a night’s rest and supports metabolism throughout the day.

2. Practice Gratitude

Spend 5-10 minutes reflecting on what you’re grateful for. Use a journal to write down three specific things—for example, “I’m grateful for the sunny weather,” “I appreciate the support of my best friend,” or “I’m thankful for having a healthy breakfast ready.” This practice shifts your mindset to positivity, increases happiness, and builds emotional resilience to handle challenges.

3. Move Your Body

Incorporate 10-20 minutes of physical activity into your morning. Yoga poses like sun salutations can improve flexibility and circulation, while a brisk walk or jog gets your heart rate up. If you’re short on time, try a quick 7-minute HIIT workout using exercises like jumping jacks, squats, and push-ups. Moving your body energizes you, improves your focus, and jumpstarts your metabolism.

4. Mindful Breathing or Meditation

Dedicate 5-10 minutes to mindful breathing or meditation. Sit comfortably, close your eyes, and take slow, deep breaths—inhaling for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds. Alternatively, use a meditation app like Headspace or Calm for guided sessions. This ritual calms your nervous system, reduces stress hormones, and enhances mental clarity for the day ahead.

5. Plan Your Day with Intent

Take 5-10 minutes to outline your top three priorities for the day. Use a planner or digital tools like Google Calendar to schedule time blocks for important tasks. For example, set aside 9-11 AM for deep work and reserve afternoons for meetings or creative projects. Breaking your goals into actionable steps ensures productivity without feeling overwhelmed.

Tips for Success:

• Consistency is Key: Commit to practicing these rituals daily for at least 21 days to form lasting habits.
• Start Small: Begin with one or two rituals and gradually incorporate more as they become part of your routine.
• Personalize Your Routine: Adapt these suggestions to align with your schedule, preferences, and energy levels.

By incorporating these easy and specific rituals into your mornings, you can cultivate a sense of balance and well-being that lasts throughout the year. Here’s to a healthier, more intentional 2025!

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1. Green Tea

Green tea is well-known for its health benefits, and its role in cholesterol management is no exception. Packed with antioxidants like catechins, green tea may help lower LDL (“bad”) cholesterol while improving HDL (“good”) cholesterol. Studies suggest that regular consumption of green tea can contribute to better heart health over time.

How to enjoy: Drink 2–3 cups daily, unsweetened, for the best results.

2. Black Tea

Black tea contains flavonoids, which are antioxidants that may help reduce LDL cholesterol. While its effects may not be as potent as green tea, incorporating black tea into a balanced diet can still provide cardiovascular benefits.

How to enjoy: Swap sugary drinks for black tea with a splash of lemon or a touch of honey.

3. Turmeric Tea

Turmeric tea, made from the golden spice curcumin, is celebrated for its anti-inflammatory properties. Curcumin may indirectly support lower cholesterol levels by improving liver function and reducing oxidative stress, both of which are vital for overall cardiovascular health.

How to enjoy: Brew turmeric tea with a pinch of black pepper to enhance curcumin absorption.

4. Oolong Tea

A cross between green and black tea, oolong tea combines the benefits of both. Its polyphenols may help reduce LDL cholesterol levels and promote heart health.

How to enjoy: Sip on oolong tea after meals to aid digestion and benefit cholesterol levels.

5. Cocoa Drinks

Cocoa and dark chocolate are rich in flavonoids, which can improve HDL cholesterol while reducing LDL levels. However, moderation is key, as some cocoa-based drinks can be high in sugar and calories.

How to enjoy: Opt for unsweetened cocoa or dark chocolate drinks made with low-fat milk.

6. Hot Water with Lemon

Though it doesn’t directly lower cholesterol, starting your day with hot water and lemon can support liver function and digestion. A healthy liver plays a crucial role in managing cholesterol levels.

How to enjoy: Squeeze fresh lemon into warm water and drink it first thing in the morning.

Hot Drinks Alone Aren’t Enough

While these beverages offer potential benefits, they are not a cure-all for high cholesterol. A holistic approach, including a diet low in saturated and trans fats, regular exercise, and weight management, is essential for long-term heart health.

What to Avoid

While certain hot drinks may support heart health, excessive consumption of others, such as coffee, can actually raise cholesterol levels. Here’s why:

1. Drinking too much coffee, especially unfiltered coffee (like French press or espresso), can raise LDL cholesterol. This is due to compounds like cafestol and kahweol, which can increase cholesterol production in the liver. Limit intake to moderate amounts (1–2 cups daily) if you’re concerned about cholesterol.
2. Adding excessive sugar, cream, or flavored syrups to your hot beverages can quickly turn them into calorie-dense, heart-unfriendly drinks. These additions can promote weight gain and insulin resistance, both of which can affect cholesterol levels.
3. While a splash of milk may be okay, using full-fat milk or creamers in your hot drinks can add unhealthy saturated fats to your diet, which can elevate LDL cholesterol.

Drinking hot beverages like green tea, turmeric tea, and even cocoa can complement a cholesterol-lowering lifestyle. However, for those with high cholesterol, it’s important to consult a healthcare provider for a comprehensive management plan.

Would you consider adding one of these hot drinks to your routine? Your heart might thank you for it!

The post Can Drinking Hot Drinks Help Lower Cholesterol? appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

The French-based MICHELIN Guide, famed for its accreditation of “stars” to the most exquisite restaurants, has for the first time introduced a ranking system of “keys” to acclaim the most outstanding hotels in the world.

The 2024 MICHELIN Guide hotel selection in Thailand included a total of eight Three-Key hotels (its highest decoration), 19 Two-Key hotels, and 31 One Key hotels. Each hotel had been anonymously visited and assessed by MICHELIN inspectors. Banyan Tree Krabi was among only four resorts or hotels in the Krabi region decorated with a key award.

According to the MICHELIN Guide, distinction is based on five criteria: excellence in architecture and design; quality of service; overall personality and character; value for money; and meaningful contributions to the local community.

In addition, the prestigious French-based guide also recommended the resort’s spa, Banyan Tree Spa Krabi, as one of the seven “most luxurious” spas in Thailand.

Banyan Tree Spa Krabi’s signature experience is The Rainforest, the region’s first luxury hydrotherapy facility, described by the MICHELIN Guide as a place “where tropical serenity meets holistic wellness”.

“Dive into a luxurious hydrothermal circuit featuring a Rain Walk, Steam Room, Sauna, Ice Fountain, Vitality Pool, Outdoor Cold and Hot Plunge Pools, Jet Pool, and Heated Bed,” the MICHELIN Guide said. “Let the Tropical Rainmist take you away as the soothing Rain Shower helps you relax before an invigorating body scrub boosts your skin’s moisture. Experience true tranquillity as a skilled therapist works their magic, kneading away all your tension.”

The spa has eight private treatment rooms, each with a selection of “Colour-Calm” choices. The theory behind colour-calm therapy is that the spectrum of light carries electromagnetic energy, and therefore affects energy or chakras.

This month, Banyan Tree Spa Krabi introduced a new treatment idea for guests — complimentary weightless therapy classes.

Weightless therapy is a holistic technique that involves floating in water, whereby the buoyancy helps alleviate pain and stress. Also known as flotation therapy, this sensory deprivation treatment is renowned for inducing a state of deep relaxation.

At Banyan Tree Spa Krabi, trained therapists guide and glide their clients gently upon the water in one-on-one sessions usually lasting half an hour.

“Weightless therapy is an alternative way to heal your body and mind,” said Banyan Tree Spa Krabi Manager Ms Montira Vichiankoo. “The meditative state obtained by floating in the water helps us relax as well as exercising muscles, joints and bones.”

The new weightless therapy experience is just one of several innovations at the award-winning spa, a self-styled “Sanctuary for the Senses” that offers massage and wellbeing treatments, including traditional Thai and oil massages such as the Restorative Detox massage, a deep tissue technique designed to stimulate the body’s circulatory system. Alternatively, the Sleep Essentials massage is a unique ritual that brings the mind and body to a deep state of rest.

Each therapist at the resort has undergone intensive training at the Banyan Spa & Wellbeing Academy, which introduces students to its very own “8-Pillar Philosophy.”

The 8-Pillar Philosophy — involving the concepts of Connection, Growth, Groundedness, Nourishment, Rest, Movement, Practice, and Mindfulness — is also evident in Banyan Tree’s “Wellbeing Sanctuary” programme which was launched in 2021.

Setting aside a selection of suites dedicated to holistic and wellness pursuits, the “Wellbeing Sanctuary” provides guests with an opportunity to combine a leisure vacation with a daily itinerary designed to enrich mind, body and soul — from meditation to Thai boxing, from massage and hydrotherapy to nature trails and sailing lessons — complemented with a nutritious diet and personal consultations.

Located on a tranquil beachfront, and tiered into a lush hillside facing westward towards the Andaman Sea and the sunset, Banyan Tree Krabi has 72 pool suites and villas, among them seven two-bedroom options, one three-bedroom villa, and a majestic seven-bedroom Presidential Beachfront Pool Villa.

Facilities include two restaurants and a beach bar, a beach club, a kids’ club, a fitness centre, meeting rooms, and the aforementioned rainforest-themed spa.

For more information or reservations, contact +66 075 811 888 or email krabi@banyantree.com

The post MICHELIN Honours Banyan Tree Krabi with Two Keys and Spa Recognition appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

1. Wake Up Early

Embrace the Peace of Early Mornings
Rising early—ideally an hour before your usual time—allows for a tranquil start to your day. This quiet period provides a perfect opportunity to reflect, meditate, or simply enjoy the calm before the hustle begins.

Advantages:
Waking up early grants you precious time to focus on personal goals and set intentions. It reduces the rush that often leads to stress, allowing you to approach the day with a clear mind and a positive attitude.

2. Hydrate and Nourish

Kickstart Your Metabolism
After waking, drink a glass of water to hydrate your body and jumpstart your metabolism. Follow this with a healthy breakfast rich in protein and fiber to fuel your morning.

Advantages:
Hydration is crucial for maintaining cognitive function, while a nutritious breakfast provides sustained energy, preventing mid-morning fatigue. This combination helps improve concentration and enhances your overall mood.

3. Exercise

Boost Your Energy Levels
Incorporate 20-30 minutes of physical activity into your morning routine. Whether it’s a brisk walk, a workout session, or yoga, moving your body early in the day can have transformative effects.

Advantages:
Morning exercise releases endorphins, which elevate your mood and reduce stress. It also increases blood circulation to the brain, enhancing focus and cognitive abilities, helping you tackle your tasks with renewed vigor.

4. Plan Your Day

Stay Organized and Focused
Dedicate 10-15 minutes to plan your day. Create a to-do list and prioritize your tasks based on their importance and urgency.

Advantages:
Planning your day provides clarity and direction, enabling you to manage your time effectively. By identifying your top priorities, you can focus on high-impact tasks first, ensuring that your day is productive and fulfilling.

5. Practice Mindfulness or Meditation

Cultivate a Positive Mindset
Spend 5-10 minutes practicing mindfulness or meditation. This can include deep breathing exercises, journaling, or simply sitting in silence.

Advantages:
Mindfulness fosters emotional well-being, reduces anxiety, and improves focus. Starting your day with a clear mind enhances decision-making skills and prepares you to navigate the challenges that may arise throughout the day.

Conclusion

Incorporating this five-step morning routine can profoundly affect your productivity and overall well-being. Each step promotes a healthy lifestyle, empowering you to face the day with clarity, energy, and purpose. By prioritizing your mornings, you can cultivate a positive mindset that will resonate throughout your entire day, leading to greater success and satisfaction in all areas of life.

The post Unlocking Productivity: A 5-Step Morning Routine for Success appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

1. Fatty Fish (Salmon, Mackerel, Sardines)

Fatty fish are loaded with omega-3 fatty acids, particularly EPA and DHA, which are known for their anti-inflammatory properties. These fatty acids work by reducing the production of inflammatory compounds called cytokines.

• Why you need it: Omega-3s help lower chronic inflammation, support heart health, and improve cognitive function. Regular consumption can also reduce the risk of heart disease and autoimmune conditions like rheumatoid arthritis.

2. Leafy Greens (Spinach, Kale, Swiss Chard)

Leafy greens are packed with essential vitamins, minerals, and antioxidants. They are particularly high in vitamin K, which plays a significant role in reducing inflammation.

• Why you need it: Rich in nutrients and low in calories, leafy greens help maintain a healthy weight and reduce inflammation. They’re a great source of fiber, supporting digestive health, while their antioxidants help protect against oxidative stress.

3. Berries (Blueberries, Strawberries, Blackberries)

Berries are a powerhouse of antioxidants, especially anthocyanins, which reduce inflammation and boost the immune system.

• Why you need them: Not only do berries help fight inflammation, but they also improve brain health and lower the risk of heart disease. They’re a delicious and nutritious way to fight chronic illnesses.

4. Nuts (Walnuts, Almonds)

Nuts, especially walnuts, are rich in healthy fats, fiber, and magnesium, all of which have anti-inflammatory benefits. Walnuts also contain a high amount of omega-3s, further enhancing their role in reducing inflammation.

• Why you need them: Including nuts in your diet supports heart health, helps manage weight, and reduces the risk of chronic diseases. Their nutrient density makes them a convenient and healthy snack option.

5. Turmeric

Turmeric is well-known for its curcumin content, a powerful anti-inflammatory compound. Curcumin has been extensively studied for its ability to combat inflammation at a molecular level.

• Why you need it: Curcumin is particularly beneficial for those dealing with chronic inflammatory conditions like arthritis. Regular intake of turmeric can help improve joint health, ease pain, and lower the risk of heart disease.

6. Tomatoes

Tomatoes are an excellent source of lycopene, an antioxidant that has been shown to reduce inflammation, particularly in the lungs.

• Why you need them: Lycopene in tomatoes has protective effects against various types of cancers, while their anti-inflammatory properties support heart health. Cooking tomatoes can increase the bioavailability of lycopene, making them even more effective.

7. Ginger

Ginger contains gingerol, an active compound that has potent anti-inflammatory and antioxidant properties. It has long been used in traditional medicine to treat various ailments.

• Why you need it: Ginger helps reduce muscle soreness, improve digestion, and lower inflammation in people with osteoarthritis. It’s also known to ease nausea and improve overall immune function.

8. Olive Oil

Extra virgin olive oil is rich in oleocanthal, a compound with anti-inflammatory effects similar to ibuprofen. Olive oil is a staple of the Mediterranean diet, which is known for its heart-healthy benefits.

• Why you need it: Olive oil supports heart health, lowers inflammation, and can even reduce the risk of Alzheimer’s disease. It’s a healthy fat that can be easily incorporated into daily meals.

9. Cherries

Cherries are packed with anthocyanins and other antioxidants that help fight inflammation. Studies have shown that cherries can significantly reduce muscle soreness after exercise.

• Why you need them: Consuming cherries can lower the risk of gout attacks, reduce muscle pain, and improve sleep. They’re a tasty way to help manage inflammation.

10. Green Tea

Green tea is rich in catechins, powerful antioxidants that reduce inflammation and prevent cell damage. It’s one of the healthiest beverages you can consume for overall well-being.

• Why you need it: Green tea helps reduce the risk of heart disease, supports weight management, and improves brain function. Its anti-inflammatory properties can also aid in managing autoimmune diseases and reducing the risk of cancer.

Why You Need Anti-Inflammatory Foods

Chronic inflammation is a root cause of many serious health problems, including heart disease, diabetes, and cancer. By incorporating these anti-inflammatory foods into your daily diet, you can help reduce inflammation naturally, protect against disease, and improve your overall well-being. These foods not only fight inflammation but also support your immune system, help manage weight, and improve cognitive health.

For optimal results, focus on a balanced diet that includes a variety of these foods, and aim for a lifestyle that supports anti-inflammatory practices, such as regular exercise and stress management. By making these changes, you can take control of your health and reduce the risk of chronic illness.

Start Your Anti-Inflammatory Journey Today

Adding these anti-inflammatory foods to your diet is a simple yet powerful step toward better health. Whether you enjoy a handful of nuts, a cup of green tea, or a meal rich in leafy greens and fatty fish, these nutrient-dense foods can make a significant impact on your well-being.

The post 10 Anti-Inflammatory Foods and Why You Need Them for Better Health appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

What is Physical Therapy?

Physical therapy, also known as physiotherapy, is a healthcare discipline focused on optimizing movement, improving function, and preventing disability. Through the use of tailored exercises, manual therapy, and other interventions, physiotherapists help patients recover from injuries, manage pain, and increase strength and flexibility. But the benefits go beyond just recovery from injury; physical therapy is increasingly being recognized for its role in preventative care.

This Year’s Theme: Emphasizing Rehabilitation and Prevention

Each year, World Physiotherapy Day highlights a specific theme to raise awareness around current health issues. This year, the spotlight is on rehabilitation and prevention of musculoskeletal conditions. Musculoskeletal disorders, such as back pain, arthritis, and joint injuries, are among the leading causes of disability globally. These conditions often lead to decreased mobility and lower quality of life, but with early intervention from a physiotherapist, many of these issues can be managed effectively.

From guiding post-operative recovery to developing exercise programs that enhance strength and flexibility, physiotherapists play a critical role in preventing long-term disability. They help individuals regain their independence, return to their daily activities, and avoid future injuries.

The Science of Movement: Why Physical Therapy Works

At the core of physical therapy is movement—targeted, intentional, and evidence-based. Movement is medicine, and research shows that physical activity can reduce pain, improve cardiovascular health, and prevent chronic diseases like diabetes and hypertension.

Through careful evaluation, a physiotherapist can pinpoint areas of weakness, imbalance, or improper movement patterns. With a tailored treatment plan, they aim to restore proper function, reduce pain, and optimize physical performance. Beyond treating acute injuries, physical therapists also work with individuals to maintain long-term mobility, enabling them to lead active, healthy lives well into old age.

Physical Therapy for Everyone

One of the most remarkable aspects of physiotherapy is its versatility. It’s not just for athletes or those recovering from surgery—it’s for anyone looking to enhance their physical well-being. From newborns to older adults, physical therapists offer tailored programs for people of all ages and abilities.

For those who sit at a desk all day, suffer from chronic pain, or want to stay active and prevent injury, working with a physical therapist can be transformative. Exercises that strengthen core muscles, improve posture, and enhance flexibility can reduce the risk of injury and improve overall health.

How to Get Started

If you’ve been dealing with ongoing pain, recovering from an injury, or simply want to improve your overall fitness, consider reaching out to a licensed physiotherapist. They can assess your specific needs and create a personalized program that fits your lifestyle and goals. Many physiotherapists also offer telehealth services, making it easier than ever to start your wellness journey.

A Healthier Future Through Movement

As we celebrate World Physical Therapy Day, it’s important to recognize the crucial role physical therapists play in promoting a healthy and active lifestyle. By empowering people to move better and live more comfortably, physical therapists are shaping a healthier, more resilient future for us all.

So, let’s take a moment to appreciate the power of movement and the incredible benefits that physiotherapy brings to our lives. Whether you’re recovering from an injury, managing a health condition, or striving to maintain your physical fitness, remember: movement is key, and physiotherapy is the guide to achieving your best health.

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“The Anam Signature Bathtub Experience” makes the most of the “star attraction” of the resort’s rooms and suites, a picture-perfect free-standing clawfoot bath.

Crafted by The Anam Spa’s therapists by hand with local, natural and healthy ingredients, the in-room experience begins with a homemade sea salt full body scrub with aroma oil that gently exfoliates the skin.

After a herbal shampoo comprising lemongrass, ginger, soapberry, cloves and patchouli, the bathtub soak infused with oranges, flowers and essential oils aims to melt away stress.

Following the natural Vietnamese hair treatment, made with avocado and coconut oil, designed to nourish from root to tip and restore shine and vitality, The ‘Nutritious Soothing Facial Mask’, a Sothys Paris mask, has ingredients such as conyzoides algae leaf extract and red algae to boost the skin’s suppleness and radiance.

‘The Anam Spa Body Lotion’ comprising aloe vera, liquorice, rice grain and honey, a moisturizing face cream made from sunflower, soybean, olive oil, shea butter and rosemary, and a freshly squeezed detox juice make for the final three steps of the bathtub journey.

The bathtub experience is priced at VND 1.7 million (USD 67) per guest or VND 2.55 million (USD 101) per couple.

“Our clawfoot baths have quickly emerged as the star attraction of our rooms and suites; so many guests comment on their elegant design and insist they want one in their own home,” said the resort’s manager Peter Chang Sheng Ye. “With such a compelling backdrop, our signature bathtub experience makes for a singular holistic wellness journey that gives a whole new meaning to taking a bath or a deep soak.”

For further information or to make a booking, visit www.theanam.com, email info.mn@theanam.com or telephone +(84) 252 628 4868.

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Understanding the Gut-Brain Axis

The gut-brain axis is a bidirectional communication network linking the gastrointestinal tract and the brain. This complex system involves multiple pathways, including:

• Neural Pathways
  The vagus nerve, the longest cranial nerve, plays a critical role in transmitting signals between the gut and the brain.
• Hormonal Pathways
  Hormones such as cortisol and serotonin are involved in gut-brain communication. Notably, about 90% of serotonin, a neurotransmitter associated with mood regulation, is produced in the gut.
• Immune Pathways
  The gut microbiome influences the immune system, which in turn affects brain function and mood.

The Role of the Gut Microbiome

The gut microbiome, consisting of trillions of bacteria and other microorganisms, plays a pivotal role in maintaining gut health. These microorganisms aid in digestion, produce vitamins, and protect against harmful pathogens. Emerging research suggests that the composition of the gut microbiome also affects mental health.

1. Production of Neurotransmitters
   Certain gut bacteria can produce neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA), which are critical for mood regulation and anxiety reduction.
2. Inflammation Regulation
   An imbalance in the gut microbiome can lead to increased inflammation, which has been linked to depression and other mental health disorders.
3. Stress Response
   A healthy gut microbiome helps regulate the body’s response to stress, potentially reducing the impact of chronic stress on mental health.

Impact of Gut Health on Mental Health

1. Anxiety and Depression
Studies have shown that individuals with anxiety and depression often have a less diverse gut microbiome. Probiotics, which are beneficial bacteria, have been found to reduce symptoms of anxiety and depression in some people by restoring balance to the gut microbiome.

2. Stress Reduction
A healthy gut can help modulate the body’s stress response. Probiotics and prebiotics (non-digestible fibers that feed beneficial bacteria) have been shown to reduce cortisol levels, a primary stress hormone, thereby alleviating stress.

3. Cognitive Function
The gut microbiome influences cognitive function and may play a role in conditions like Alzheimer’s disease. Research indicates that a healthy gut can support better memory, learning, and overall cognitive health.

Tips for Supporting Gut and Mental Health

1. Eat a Balanced Diet
Incorporate a variety of fiber-rich fruits, vegetables, whole grains, and fermented foods like yogurt, kefir, sauerkraut, and kimchi to promote a diverse and healthy gut microbiome.

2. Take Probiotics and Prebiotics
Consider adding probiotic supplements or foods rich in probiotics to your diet. Prebiotics, found in foods like bananas, garlic, onions, and asparagus, support the growth of beneficial bacteria.

3. Manage Stress
Practice stress-reducing activities such as yoga, meditation, deep breathing exercises, and regular physical activity to support both gut and mental health.

4. Get Adequate Sleep
Ensure you get 7-9 hours of quality sleep each night. Poor sleep can negatively impact gut health, which in turn can affect mental well-being.

5. Stay Hydrated
Drink plenty of water throughout the day to support digestion and overall health.

6. Limit Processed Foods
Reduce the intake of processed foods, sugary snacks, and artificial sweeteners, which can negatively affect the gut microbiome.

7. Seek Professional Help
If you’re struggling with mental health issues, consider consulting a healthcare professional who can offer personalized advice and treatment options.

The gut-brain axis is a fascinating area of study that underscores the importance of maintaining a healthy gut for overall well-being. By understanding and nurturing this connection, you can take proactive steps to improve both your gut and mental health. Incorporate a balanced diet, manage stress, and adopt healthy lifestyle habits to support a thriving gut microbiome and a happier, healthier mind.

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Essential Vitamins and Supplements

1. Vitamin C: Known for its immune-boosting properties, Vitamin C helps stimulate the production of white blood cells, which are crucial for fighting infections. Citrus fruits, strawberries, bell peppers, and broccoli are excellent sources.
2. Vitamin D: This vitamin plays a vital role in immune function. Sunlight exposure is a natural way to get Vitamin D, but it can also be found in fortified foods and supplements.
3. Zinc: Zinc helps in the production of immune cells and has been shown to reduce the duration of common colds. Good sources include meat, shellfish, legumes, and seeds.
4. Vitamin A: Essential for maintaining the health of your skin and tissues in the respiratory system, Vitamin A can be found in foods like sweet potatoes, carrots, and dark leafy greens.
5. Probiotics: These beneficial bacteria help maintain a healthy gut, which is integral to immune function. Yogurt, kefir, and other fermented foods are rich in probiotics.

Lifestyle Practices for a Strong Immune System

1. Balanced Diet: Eating a well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains ensures you get a wide range of nutrients that support immune health.
2. Regular Exercise: Physical activity helps flush bacteria out of the lungs and airways, reducing the risk of infection. Aim for at least 30 minutes of moderate exercise most days of the week.
3. Adequate Sleep: Quality sleep is crucial for immune function. Aim for 7-9 hours of sleep per night to help your body repair and recover.
4. Hydration: Drinking plenty of fluids helps maintain your body’s systems, including your immune system. Water is the best choice, but herbal teas and broths are also beneficial.
5. Stress Management: Chronic stress can suppress the immune response. Practices such as meditation, yoga, and deep-breathing exercises can help manage stress levels.

Preventive Measures to Reduce the Spread of COVID-19

1. Mask-Wearing: Wearing a mask helps prevent the spread of the virus, especially in crowded or enclosed spaces.
2. Hand Hygiene: Regular handwashing with soap and water for at least 20 seconds is one of the most effective ways to prevent infection. Use hand sanitizer when soap and water are not available.
3. Social Distancing: Keeping a safe distance from others, especially in crowded places, reduces the risk of virus transmission.
4. Vaccination: Getting vaccinated and staying up to date with booster shots is a key measure to protect yourself and others.
5. Regular Testing: Regular testing can help identify infections early and prevent the spread to others.

Maintaining a strong immune system and following preventive measures are essential steps in protecting yourself and your loved ones from COVID-19. By incorporating these vitamins, lifestyle practices, and preventive measures into your daily routine, you can contribute to the overall effort to reduce the spread of the virus and stay healthy.

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Understanding the Thyroid

The thyroid gland produces two primary hormones: thyroxine (T4) and triiodothyronine (T3). These hormones affect almost every cell in your body, influencing metabolism, growth, and development. When the thyroid produces too much or too little of these hormones, it can lead to conditions such as hyperthyroidism or hypothyroidism.

Hyperthyroidism

Hyperthyroidism occurs when the thyroid gland is overactive, producing an excess of hormones. Symptoms can include:

• Rapid weight loss
• Increased appetite
• Nervousness or anxiety
• Tremors in the hands
• Heat intolerance
• Increased heart rate

Hypothyroidism

Hypothyroidism happens when the thyroid gland is underactive and doesn’t produce enough hormones. Symptoms can include:

• Fatigue and weakness
• Weight gain
• Cold intolerance
• Depression
• Dry skin and hair
• Muscle cramps

The Importance of Regular Thyroid Checks

Routine thyroid checks can help detect thyroid dysfunctions before they lead to more serious health problems. Here’s why these checks are important:

1. Early Detection of Disorders: Regular screenings can identify thyroid imbalances early, allowing for timely intervention and treatment.
2. Preventing Complications: Untreated thyroid conditions can lead to severe complications, including heart disease, infertility, and osteoporosis.
3. Optimizing Treatment: For those already diagnosed with thyroid disorders, regular checks help monitor the effectiveness of treatment and adjust medication dosages accordingly.
4. Understanding Symptoms: Symptoms of thyroid disorders can be subtle and easily mistaken for other conditions. Regular checks help in understanding the root cause of symptoms like fatigue, weight changes, or mood swings.
5. Maintaining Overall Health: A healthy thyroid ensures that your metabolism and energy levels remain balanced, contributing to overall well-being.

When Should You Get a Thyroid Check?

The frequency of thyroid checks can vary based on individual health conditions and risk factors. Here are some general guidelines:

• Routine Check-Up: Include a thyroid check as part of your annual health check-up, especially if you have a family history of thyroid disorders.
• Pregnancy: Thyroid function can affect fertility and pregnancy. Women planning to conceive or already pregnant should discuss thyroid screening with their healthcare provider.
• Postpartum: New mothers should consider a thyroid check postpartum, as thyroid dysfunction can occur after childbirth.
• Symptoms: If you experience symptoms associated with thyroid disorders, consult your healthcare provider for a thyroid function test.

How is Thyroid Function Tested?

A thyroid function test typically involves a simple blood test to measure levels of thyroid-stimulating hormone (TSH), T3, and T4. Depending on the results, your healthcare provider may recommend further testing or imaging to assess the gland’s health.

The thyroid gland may be small, but its impact on your health is immense. Regular thyroid checks are essential for early detection and effective management of thyroid disorders, ensuring you maintain optimal health and well-being. If you experience symptoms of thyroid dysfunction or have a family history of thyroid issues, make thyroid checks a priority in your healthcare routine. Your proactive approach can lead to a healthier, happier life.

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Fun Facts

1. Ancient Roots: Papaya cultivation dates back to ancient times, with evidence suggesting it was cultivated in Mexico as early as 2500 BC.
2. Christopher Columbus’ Encounter: Columbus called papaya the “fruit of the angels” when he discovered it in the Americas.
3. A Tropical Giant: Papaya trees can reach up to 30 feet in height, producing large, melon-like fruits.
4. Gender Reveal Aid: In some cultures, the seeds of a papaya are believed to indicate the gender of an unborn child.

Health Benefits

1. Rich in Nutrients: Papaya is loaded with vitamins A, C, and E, as well as folate, potassium, and dietary fiber, making it a nutrient powerhouse.
2. Digestive Aid: The enzyme papain in papaya aids digestion by breaking down proteins and supporting a healthy gut.
3. Skin Health: The high vitamin C content in papaya promotes collagen production, helping to maintain skin elasticity and reduce wrinkles.
4. Anti-Inflammatory Properties: Papaya contains several compounds with anti-inflammatory effects, potentially reducing inflammation and related conditions.

Skin Benefits

1. Exfoliation: Papaya enzymes can gently exfoliate the skin, removing dead cells and promoting a smoother complexion.
2. Acne Treatment: The antibacterial properties of papaya can help reduce acne and blemishes.
3. Skin Hydration: The high water content in papaya hydrates the skin, leaving it soft and supple.

Risks

While papaya offers numerous health benefits, there are some risks to consider:

1. Allergies: Some individuals may be allergic to papaya, experiencing symptoms such as itching, hives, or swelling.
2. Latex Fruit Syndrome: People with latex allergies may also be allergic to papaya, as the fruit contains proteins similar to those found in latex.
3. Pregnancy Concerns: Papaya seeds, roots, and unripe fruit contain high levels of latex, which may induce contractions and should be avoided during pregnancy.

Easy Recipes

1. Papaya Smoothie: Blend ripe papaya with yogurt, honey, and a splash of lime juice for a refreshing smoothie.
2. Papaya Salsa: Combine diced papaya with red onion, cilantro, lime juice, and a pinch of salt for a tropical salsa.
3. Papaya Salad: Toss sliced papaya with cucumber, mint, lime juice, and a sprinkle of chili flakes for a spicy salad.

Papaya’s journey from ancient civilizations to modern plates is a testament to its enduring appeal and health benefits. Whether enjoyed fresh, blended, or mixed into dishes, this tropical fruit offers a burst of flavor and a wealth of nutrients. Incorporating papaya into your diet can be a delicious way to support your health and skincare regimen.

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1. Absolute Yoga
   With multiple branches across the city, Absolute Yoga is a favorite among Bangkok residents. Offering a wide range of classes including hot yoga, power yoga, and flow yoga, Absolute Yoga provides a welcoming environment for yogis of all levels.
2. Yoga Elements Studio
   Nestled in the heart of Bangkok, Yoga Elements Studio is known for its peaceful ambiance and expert instructors. The studio offers various styles of yoga, including Hatha, Vinyasa, and Yin yoga, making it a perfect place for beginners and experienced practitioners alike.
3. The Yoga Tree
   Located in a serene setting, The Yoga Tree is a haven for those seeking to deepen their yoga practice. The studio offers classes focusing on alignment, strength, and flexibility, with experienced teachers guiding students through each session.
4. Yogatique Bangkok
   Located in Thonglor, Yogatique offers a variety of classes, including Ashtanga, Yin, and Gentle Flow, suitable for all levels

Whether you’re a beginner or an experienced yogi, these five yoga studios in Bangkok offer a variety of classes to suit your needs. So, roll out your mat and embark on a journey to a healthier mind and body in the vibrant city of Bangkok.

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1. Why Exercise is Important

Regular exercise offers a wide range of health benefits, including:

• Weight management: Exercise helps burn calories and build muscle, which can aid in weight loss and weight maintenance.
• Improved cardiovascular health: Cardiovascular exercises like walking, jogging, or cycling can strengthen your heart and improve circulation.
• Better mood: Exercise releases endorphins, also known as “feel-good” hormones, which can help reduce feelings of stress, anxiety, and depression.
• Increased energy levels: Regular physical activity can boost your energy levels and reduce feelings of fatigue.
• Enhanced flexibility and mobility: Stretching and flexibility exercises can improve your range of motion and reduce the risk of injury.
• Stronger muscles and bones: Strength training exercises can help build muscle mass and improve bone density, reducing the risk of osteoporosis.

2. How to Start

Starting an exercise routine doesn’t have to be complicated. Here’s a basic plan to get you started:

• Warm-up: Begin with a 5-10 minute warm-up to prepare your muscles and joints for exercise. This can include light cardio like walking or jogging in place.
• Cardiovascular Exercise: Aim for 20-30 minutes of moderate-intensity cardio, such as brisk walking, jogging, cycling, or using cardio machines like treadmills or ellipticals.
• Strength Training: Include a set of bodyweight exercises targeting major muscle groups, such as squats, lunges, push-ups, and planks. Start with 1-2 sets of 10-15 repetitions each.
• Flexibility and Stretching: Finish with some stretching exercises to improve flexibility and prevent injury. Focus on stretching the major muscle groups, holding each stretch for 15-30 seconds.
• Cool Down: Finish with a 5-10 minute cool down, such as walking or gentle stretching, to bring your heart rate down gradually.

3. Tips for Success

• Start slowly: Listen to your body and start at a pace that feels comfortable for you. Gradually increase the intensity and duration of your workouts as you build strength and stamina.
• Stay consistent: Consistency is key to seeing results. Try to exercise regularly, aiming for at least 3-4 times per week.
• Set realistic goals: Set achievable goals for yourself, whether it’s to exercise a certain number of days per week or to improve your fitness level over time.
• Stay hydrated: Drink plenty of water before, during, and after your workouts to stay hydrated.
• Listen to your body: If you experience any pain or discomfort during exercise, stop immediately and consult with a healthcare provider if needed.

In conclusion, starting a basic exercise routine can have a positive impact on your health and well-being. By incorporating regular exercise into your life, you can enjoy a wide range of benefits, from improved cardiovascular health to increased energy levels and better mood. Remember to start slowly, stay consistent, and listen to your body to make the most of your fitness journey.

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1. Morning Routine

   Start your day on the right foot by establishing a morning routine that sets a positive tone. For example, media mogul Oprah Winfrey starts her day with meditation and journaling to center herself and focus on gratitude.
   
2. Daily Reading
   Dedicate some time each day to reading a book, article, or listening to a podcast that inspires you or helps you learn something new. Bill Gates, co-founder of Microsoft, is known for his voracious reading habit, which he credits for expanding his knowledge and perspective.
   
3. Practice Gratitude
   Take a moment each day to reflect on the things you’re grateful for. Actor and producer Will Smith often talks about how practicing gratitude has helped him stay positive and focused on the good things in life.
4. Mindful Breathing
   Incorporate deep breathing exercises into your day to reduce stress and improve focus. Actress Emma Watson has spoken about how mindfulness and breathing exercises help her stay grounded and centered in her busy life.
5. Limit Social Media
   Consider taking a day off from social media or limiting your usage to specific times. Entrepreneur and author Tim Ferriss is known for his “low-information diet,” where he limits his exposure to news and social media to maintain mental clarity.
6. Connect with Nature
   Spend time outdoors, whether it’s going for a walk in the park or sitting in a garden. Entrepreneur and philanthropist Richard Branson often retreats to his private island to connect with nature and find inspiration.
7. Learn Something New
   Challenge yourself to learn a new skill or hobby. Former First Lady Michelle Obama took up gardening to learn a new skill and find solace in nature during stressful times.
8. Reflect Before Bed
   Before going to sleep, take a few minutes to reflect on your day. Basketball legend LeBron James is known for his meticulous approach to self-reflection, which he believes helps him continuously improve his game.
9. Practice Self-Care
   Take care of your physical and mental well-being by getting enough sleep, eating nutritious meals, and engaging in activities that relax and rejuvenate you. Actress and entrepreneur Gwyneth Paltrow prioritizes self-care to stay healthy and balanced.
10. Set Daily Goals
    Write down three things you want to accomplish each day. Comedian and TV host Ellen DeGeneres sets daily goals to stay focused and motivated, ensuring she makes progress toward her long-term goals.

Incorporating these ten simple habits into your daily routine can lead to significant personal growth over time. By taking small steps each day, you can create a more fulfilling and meaningful life.

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Understanding Heart Failure

Heart failure occurs when the heart is unable to pump blood efficiently, leading to insufficient oxygen and nutrient delivery to the body’s tissues. This can result from various underlying conditions, such as coronary artery disease, hypertension, or previous heart attacks.

Subtle Signs of Heart Failure

1. Fatigue and Weakness: Individuals with heart failure may experience persistent fatigue and weakness, even after adequate rest. This can be attributed to the heart’s reduced ability to supply the body with the energy it needs.
2. Shortness of Breath: Difficulty breathing, especially during activities that were once manageable, can be a subtle indicator of heart failure. Shortness of breath may also occur during periods of rest, such as when lying down.
3. Fluid Retention: Fluid buildup, often noticeable as swelling in the legs, ankles, or abdomen, can be an early sign of heart failure. Pay attention to sudden weight gain and the tightness of clothing or shoes.
4. Reduced Exercise Tolerance: If you find yourself becoming easily fatigued or unable to complete your usual exercise routine, it may be a sign that your heart is struggling to meet the increased demand for blood flow during physical activity.
5. Persistent Cough: A chronic cough, especially one accompanied by white or pink-tinged phlegm, can be indicative of heart failure. This occurs when fluid accumulates in the lungs, leading to coughing and wheezing.
6. Increased Heart Rate: While some may associate heart failure with a slow heart rate, it can also cause an elevated heart rate. Pay attention to palpitations or a rapid pulse, as these may be signs of an overworked heart.

Tips and Guide for Recognition and Management

1. Regular Health Checkups: Schedule regular checkups with your healthcare provider to monitor your heart health. Discuss any subtle symptoms you may be experiencing, even if they seem minor.
2. Maintain a Healthy Lifestyle: Adopt a heart-healthy lifestyle by engaging in regular physical activity, maintaining a balanced diet low in sodium, and avoiding excessive alcohol consumption.
3. Monitor Blood Pressure: Keep track of your blood pressure regularly, as hypertension is a significant contributor to heart failure. Work with your healthcare provider to manage and control your blood pressure effectively.
4. Know Your Family History: Understanding your family’s medical history can provide insights into your own risk factors for heart failure. Share this information with your healthcare team for a more comprehensive approach to prevention.
5. Be Mindful of Medications: Some medications can contribute to heart failure. Review your current medications with your healthcare provider to ensure they are not negatively impacting your heart health.

Recognizing the subtle signs of heart failure is crucial for early intervention and effective management. By staying vigilant, adopting a heart-healthy lifestyle, and maintaining open communication with healthcare professionals, individuals can take proactive steps toward preserving their heart health and enjoying a fuller, more energetic life. Remember, listening to your body and seeking medical attention for any concerning symptoms can make all the difference in preventing and managing heart failure.

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The Landscape of Young-Onset Dementia

Traditionally, genetic factors have been the focus of research on dementia. However, the University of Exeter’s groundbreaking study, the largest and most robust of its kind, has shifted the spotlight to lifestyle and health factors. The study, involving 356,052 individuals under the age of 65 in the UK, has identified crucial factors that contribute to the risk of YOD.

Understanding the Risk Factors

1. Socioeconomic Status: Low socioeconomic status emerged as a significant factor linked to YOD risk, emphasizing the importance of addressing social disparities to reduce dementia risk.
2. Social Isolation: Individuals experiencing social isolation faced an elevated risk of YOD, highlighting the importance of maintaining strong social connections for overall brain health.
3. Health Conditions: Various health conditions, including hearing impairment, stroke, diabetes, heart disease, and depression, were associated with a higher risk of YOD. Managing and treating these conditions could potentially mitigate the risk.
4. Vitamin D Deficiency: The study found a correlation between vitamin D deficiency and higher YOD risk, emphasizing the importance of maintaining adequate vitamin D levels through sunlight exposure and dietary sources.
5. Inflammation: Elevated levels of the C-reactive protein, an indicator of inflammation, were linked to a higher risk of YOD, underscoring the role of inflammation in cognitive health.
6. Genetic Variants: Possessing two ApoE4 ε4 gene variants, already associated with Alzheimer’s disease, increased the risk of YOD. Understanding genetic predispositions is crucial for early intervention.
7. Alcohol Consumption: The relationship between alcohol and YOD is complex. While alcohol abuse heightened the risk, moderate to heavy drinking correlated with a reduced risk, possibly due to overall healthier lifestyle choices.
8. Education and Physical Fitness: Higher levels of formal education and lower physical frailty, measured through handgrip strength, were associated with a lower risk of YOD, emphasizing the importance of both mental and physical well-being.

Insights into Mental Health

Neuroepidemiologist Sebastian Köhler from Maastricht University emphasizes the role of mental health in dementia risk. Avoiding chronic stress, loneliness, and depression contributes to overall brain health. This highlights the need for comprehensive mental health care as part of dementia prevention strategies.

While these factors are associated with YOD risk, they do not conclusively prove causation. Nevertheless, this study provides valuable insights that can guide the development of better treatments and preventive measures. Adopting a healthier lifestyle, addressing health conditions promptly, and fostering strong social connections may contribute to reducing the risk of young-onset dementia. As the journey to unravel the mysteries of dementia continues, there is growing hope that proactive measures can be taken to mitigate its impact on individuals and communities alike.

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1. Nutrient-Rich Diet

The foundation of a healthy lifestyle begins with a balanced and nutrient-rich diet. Emphasize whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants that support overall health.

2. Hydration is Key

Proper hydration is often underestimated but plays a crucial role in maintaining optimal health. Aim to drink an adequate amount of water daily to support digestion, nutrient absorption, and overall bodily functions. Consider infusing your water with fruits or herbs for added flavor.

3. Mindful Eating

Practice mindful eating to foster a healthier relationship with food. Pay attention to hunger and fullness cues, savor each bite, and minimize distractions during meals. This approach can help prevent overeating and promote a more enjoyable dining experience.

4. Customized Nutrition

Recognize that everyone’s nutritional needs are unique. Consider consulting with a nutritionist or dietitian to create a personalized plan that aligns with your goals, taking into account factors such as age, activity level, and any specific dietary requirements.

5. Meal Planning and Preparation

Plan your meals in advance to ensure a well-rounded and nutritious diet. Preparing meals at home allows you to have better control over ingredients and portion sizes. Experiment with new recipes and cooking methods to keep your meals exciting and flavorful.

6. Explore Functional Foods

Integrate functional foods into your diet—foods known for their health-promoting properties. Examples include berries, fatty fish, nuts, seeds, and dark leafy greens. These foods not only provide essential nutrients but also offer additional health benefits.

7. Consider Nutritional Supplements

While it’s ideal to obtain nutrients from whole foods, supplements can fill in nutritional gaps. Common supplements include vitamin D, omega-3 fatty acids, and multivitamins. Consult with a healthcare professional before incorporating supplements to ensure they align with your individual needs.

8. Balance Macronutrients

Ensure a balanced intake of macronutrients—proteins, carbohydrates, and fats. Each plays a unique role in supporting bodily functions, energy levels, and muscle health. Tailor your macronutrient ratios based on your specific fitness and health goals.

9. Mind-Body Connection

Acknowledge the connection between your mental and physical health. Stress management techniques such as meditation, yoga, or deep breathing exercises can positively impact your digestion and nutrient absorption, contributing to overall physical well-being.

10. Regular Physical Activity

Complement your nutrition efforts with regular physical activity. Whether it’s cardiovascular exercises, strength training, or flexibility routines, finding activities you enjoy makes it more likely that you’ll stick to your fitness goals.

Achieving optimal physical health in 2024 involves a multifaceted approach that encompasses nutrition, diet, and supplementation. By focusing on a nutrient-rich diet, staying hydrated, and incorporating mindful eating practices, you can pave the way for a healthier, more energetic, and vibrant you. Remember, small, consistent changes can lead to significant improvements in your overall physical well-being.

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What is Thai Yoga Therapy?

Thai Yoga Therapy, also known as Thai Yoga Massage or Nuad Bo Rarn, is a therapeutic practice that involves a combination of assisted yoga stretches, acupressure, and energy work. The practitioner, often referred to as a Thai Yoga therapist, guides the recipient through a series of yoga-inspired poses while incorporating rhythmic pressure along energy lines, known as Sen lines. This ancient healing art is grounded in the belief that imbalances in the body’s energy system can lead to physical discomfort and illness.

Key Principles of Thai Yoga Therapy:

1. Sen Lines and Energy Flow: Thai Yoga Therapy operates on the principle that life energy, or “prana,” flows through the body along specific pathways called Sen lines. By applying pressure to these energy lines, the therapist seeks to release blockages and restore the natural flow of energy, promoting overall well-being.
2. Assisted Yoga Poses: The therapy involves a series of dynamic stretches and yoga poses performed on a comfortable floor mat. The recipient remains fully clothed, allowing for ease of movement and flexibility. The assisted stretches help improve flexibility, enhance joint mobility, and release tension stored in the muscles.
3. Mind-Body Connection: Thai Yoga Therapy recognizes the interconnectedness of the mind and body. The combination of physical postures and breathwork aims to not only address physical discomfort but also alleviate stress and promote mental relaxation.

Benefits of Thai Yoga Therapy:

1. Improved Flexibility and Range of Motion: The assisted stretches in Thai Yoga Therapy help increase flexibility and enhance the range of motion in joints, promoting better overall physical function.
2. Stress Reduction and Relaxation: The rhythmic pressure applied during the therapy induces a deep state of relaxation, reducing stress levels and promoting a sense of calm.
3. Pain Relief and Muscle Tension Release: The acupressure techniques used in Thai Yoga Therapy target muscle tension and pain, providing relief from common issues such as back pain, headaches, and joint discomfort.
4. Enhanced Energy Flow: By addressing blockages in the Sen lines, Thai Yoga Therapy aims to restore the natural flow of energy, revitalizing the body and promoting a sense of vitality.

Where to Experience Thai Yoga Therapy:

Thai Yoga Therapy is gaining popularity worldwide, and finding a qualified practitioner can contribute significantly to the effectiveness of the therapy. Look for certified Thai Yoga therapists or practitioners who have undergone reputable training programs. Spas, wellness centers, and holistic health clinics often offer Thai Yoga Therapy sessions.

In the journey toward holistic wellness, Thai Yoga Therapy stands out as a rejuvenating and integrative approach. Combining the wisdom of ancient healing traditions with the benefits of yoga and acupressure, this therapy offers a pathway to balance and well-being. Whether you’re seeking relief from physical discomfort or aiming to enhance your overall health, Thai Yoga Therapy provides a unique and transformative experience for the mind, body, and spirit.

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1. Ujjayi Breath

Ujjayi, often called the “ocean breath” or “victorious breath,” is a deep, resonant breathing technique that engages both the diaphragm and the throat.

How to Practice Ujjayi Breath

1. Find a Comfortable Seat or Pose – Sit comfortably with your spine straight or lie down in a relaxed position.
2. Inhale Deeply Through Your Nose – Breathe in slowly and deeply through your nose, allowing your lungs to fill with air.
3. Constrict the Back of Your Throat – As you exhale through your nose, slightly contract the muscles in the back of your throat, creating a gentle, audible sound similar to ocean waves.
4. Equalize the Duration of Inhales and Exhales – Aim for equal lengths of inhalation and exhalation, gradually extending the breath as you become more comfortable with the technique.

Benefits of Ujjayi Breath

• Calms the Nervous System – Ujjayi breath activates the parasympathetic nervous system, promoting relaxation and reducing stress.
• Focuses the Mind – The audible nature of the breath provides a point of focus, helping to quiet the mind and enhance concentration.

2. Nadi Shodhana

Also known as alternate nostril breathing, Nadi Shodhana aims to balance the flow of energy through the body.

How to Practice Nadi Shodhana

1. Sit Comfortably – Find a comfortable seated position, keeping your spine straight.
2. Hold Your Right Nostril – Use your right thumb to close off your right nostril. Inhale deeply through your left nostril.
3. Switch Nostrils – Close your left nostril with your right ring finger, release the right nostril, and exhale.
4. Repeat the Pattern – Continue alternating nostrils, inhaling through one and exhaling through the other, focusing on smooth, controlled breaths.

Benefits of Nadi Shodhana

• Calms the Mind – Balancing the flow of breath between nostrils promotes mental clarity and reduces anxiety.
• Energizes the Body – This practice can invigorate the body, providing a subtle energy boost.

3. Kapalabhati

Translated as “skull-shining breath,” Kapalabhati is an energizing and cleansing pranayama technique.

How to Practice Kapalabhati

1. Sit Comfortably – Sit in a comfortable position with an upright spine.
2. Take a Deep Breath In – Inhale deeply through your nose.
3. Forceful Exhalations – Exhale forcefully through your nose by contracting your abdominal muscles, allowing the inhalation to happen passively.
4. Repeat the Process – Continue the rhythmic, forceful exhalations followed by passive inhalations. Start slowly and gradually increase the pace.

Benefits of Kapalabhati

• Energizes the Body – Kapalabhati increases oxygen supply to the body, providing a sense of revitalization and heightened alertness.
• Detoxifies the Respiratory System – The rapid exhalations help clear the respiratory passages, promoting better lung function.

Incorporating these pranayama techniques into your yoga practice or daily routine can contribute to a sense of balance, relaxation, and enhanced well-being. As with any new exercise or wellness practice, it’s recommended to consult with a healthcare professional if you have pre-existing health conditions. Enjoy the journey of self-discovery and wellness through the transformative power of breath.

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The Significance of Movember

Movember, a portmanteau of “mustache” and “November,” began in Australia in 2003 when a group of friends decided to grow mustaches to raise awareness about prostate cancer and depression in men. Since then, it has evolved into a global movement with millions of participants and supporters. The campaign’s primary objectives are to challenge the stigma around men’s health issues, ignite conversations, and promote early detection and intervention.

Movember 2023 Timeline

Movember is celebrated throughout the month of November each year, with this year’s event starting on November 1st and continuing until November 30th. During this time, men worldwide unite to participate in Movember and promote a holistic approach to men’s health.

Raising Awareness about Men’s Health Issues

To truly understand the significance of Movember, it’s essential to delve into the various men’s health issues it aims to address:

1. Prostate Cancer: Prostate cancer is one of the most common cancers in men. Movember encourages regular check-ups and early detection to increase the chances of successful treatment.
2. Testicular Cancer: This type of cancer is most common among younger men. Raising awareness and encouraging self-examination are crucial in early detection.
3. Mental Health Challenges: Men often hesitate to talk about their mental health struggles. Movember provides a platform for open conversations, reducing the stigma associated with seeking help and support.
4. Suicide Prevention: The campaign emphasizes the importance of looking out for each other and seeking help when needed, reducing the alarming rate of male suicides.

Tips for Men During Movember

1. Get Regular Check-Ups: Regular health check-ups are crucial for early detection of illnesses like prostate and testicular cancer. Don’t wait until you experience symptoms; prevention is key.
2. Open Up and Seek Support: One of the most significant challenges men face is opening up about their mental health. Talk to friends, family, or professionals if you’re struggling, and don’t be afraid to seek help.
3. Stay Active and Eat Well: Regular exercise and a balanced diet can significantly improve your physical and mental well-being. It’s not just about looking good but feeling good too.
4. Join the Movember Movement: Grow a mustache or participate in Movember-related activities to help raise awareness and contribute to the cause.
5. Connect on Social Media: Use hashtags like #Movember, #MensHealth, and #SuicidePrevention to connect with others dedicated to men’s health. Sharing your journey can inspire and motivate others.
6. Educate Yourself: Learn about the risks and warning signs of men’s health issues, and educate those around you. Knowledge is a powerful tool in the fight against these conditions.

Movember 2023 is an opportunity for men to embrace their physical and mental well-being and support one another in their health journeys. By growing a mustache and participating in various activities, men can challenge the stigma surrounding men’s health issues and encourage open conversations. It’s a chance to raise awareness about prostate and testicular cancer, mental health challenges, and suicide prevention.

To make the most of Movember, take the initiative to prioritize your health through regular check-ups, open discussions about mental health, staying active, and joining the Movember movement. Together, we can change the narrative around men’s health and create a healthier, happier future for all men.

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The Psychological Impact of Kindness

1. Boosting Happiness: When you perform acts of kindness, your brain releases endorphins, often referred to as “feel-good” hormones. This surge in happiness can be an immediate reward for your kind deeds, enhancing your overall well-being.
2. Reducing Stress: Kindness has been shown to reduce stress levels. Engaging in compassionate acts can lower cortisol, the body’s stress hormone, helping you feel calmer and more centered.
3. Enhancing Empathy: Regularly practicing kindness nurtures empathy, making you more attuned to the feelings and needs of others. This heightened empathy can lead to deeper, more meaningful relationships.
4. Fostering Connection: Kindness is a social glue that strengthens bonds. When you are kind to others, it creates a sense of reciprocity and trust, improving your relationships with friends, family, and colleagues.

Dr. Barbara Fredrickson, a leading expert on positive psychology, emphasizes the psychological benefits of kindness: “Kindness triggers a cascade of positive emotions, creating a reservoir of well-being. It’s a powerful way to improve your mood and build resilience.”

The Physiological Benefits of Kindness

1. A Healthier Heart: Studies have shown that acts of kindness can lower blood pressure, which is beneficial for cardiovascular health. A strong, healthy heart is one of the key benefits of kindness.
2. Increased Longevity: Research suggests that individuals who engage in acts of kindness tend to live longer, healthier lives. The positive effects on stress reduction and heart health play a significant role in this.
3. Immune System Support: Kindness can boost your immune system. The positive emotions associated with kindness can enhance the body’s production of antibodies and improve immune response.
4. Pain Reduction: Acts of kindness can release natural painkillers, leading to reduced physical discomfort. This demonstrates that kindness not only soothes emotional pain but can also alleviate physical pain.

Dr. David R. Hamilton, a scientist and author, highlights the physiological aspect: “When you’re kind, your body releases oxytocin, a hormone that reduces inflammation and enhances overall health. Acts of kindness can literally make you healthier.”

Incorporating Kindness into Your Life

1. Start Small: You don’t need grand gestures to be kind. Small acts, like holding the door for someone, smiling at strangers, or offering a compliment, can have a significant impact.
2. Volunteer: Devote some of your time to a cause you care about. Volunteering is a powerful way to spread kindness and make a difference in your community.
3. Practice Active Listening: Truly listening to others, without judgment or distraction, is a form of kindness. It shows that you value their feelings and experiences.
4. Self-Kindness: Remember to be kind to yourself. Self-compassion is a crucial aspect of overall well-being. Treat yourself with the same kindness you offer others.
5. Spread Positivity Online: In the age of social media, you can extend kindness to the digital world by sharing inspirational and uplifting content, and by avoiding harmful or negative interactions.

Kindness is not just a feel-good sentiment; it is deeply rooted in science. Engaging in acts of kindness benefits your psychological and physiological well-being, creating a positive ripple effect on the world around you. By incorporating more kindness into your life, you not only enhance your own happiness and health but also contribute to a more compassionate and connected society. So, make kindness a daily practice, and watch how it transforms your life and the lives of those you touch.

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Understanding Arthritis: Types, Symptoms, and Risk Factors

Arthritis comes in various forms, but the two most common types are osteoarthritis and rheumatoid arthritis. Osteoarthritis typically develops due to the wear and tear of joints over time, leading to symptoms like pain, stiffness, and reduced mobility. On the other hand, rheumatoid arthritis is an autoimmune disease that can affect multiple joints, causing inflammation, joint deformities, and systemic symptoms.

Common symptoms of arthritis may include joint pain, swelling, stiffness, and reduced range of motion. These symptoms can vary in intensity and frequency depending on the type and severity of arthritis.

Several risk factors are associated with arthritis. These include genetics, age, gender (as some types of arthritis are more common in women), obesity, joint injuries, and environmental factors. Understanding these risk factors can help individuals take proactive steps to reduce their risk of developing arthritis.

Managing Arthritis Pain Naturally: Tips and Remedies

Managing arthritis pain naturally is a priority for many individuals. While medical treatments are available, natural remedies can be effective in alleviating discomfort and improving quality of life. Some strategies for natural pain management include:

1. Heat and Cold Therapy: Applying heat or cold to affected joints can provide relief from pain and reduce inflammation.
2. Physical Activity: Regular low-impact exercise can help strengthen muscles around joints and improve flexibility. We’ll explore safe exercises in more detail later.
3. Weight Management: Maintaining a healthy weight can significantly reduce stress on weight-bearing joints, such as the knees and hips.
4. Dietary Supplements: Some supplements, like glucosamine and chondroitin, have shown promise in easing arthritis symptoms. Always consult with a healthcare professional before adding supplements to your regimen.
5. Mind-Body Techniques: Practices such as yoga and meditation can help manage pain and reduce stress, which can exacerbate arthritis symptoms.

The Role of Diet in Arthritis: Foods to Eat and Avoid

Diet plays a crucial role in managing arthritis. Certain foods can either reduce or exacerbate inflammation, affecting the severity of arthritis symptoms. In this section, we’ll delve into:

1. Anti-Inflammatory Foods: Including foods like fatty fish, nuts, and berries in your diet can help reduce inflammation and joint pain.
2. Foods to Avoid: Processed foods, high-sugar items, and excessive red meat consumption may contribute to inflammation and should be consumed in moderation or avoided.
3. The Mediterranean Diet: We’ll explore the benefits of this diet, which emphasizes whole grains, lean proteins, and olive oil.

Exercising with Arthritis: Safe and Effective Workouts

Exercise is a cornerstone of arthritis management, helping to maintain joint flexibility and strength. Some safe and effective workouts include:

1. Swimming: Water exercises are low-impact and provide resistance to help build strength.
2. Yoga and Tai Chi: These practices improve flexibility and balance while being gentle on the joints.
3. Walking: A simple, accessible activity that can be tailored to individual fitness levels.
4. Strength Training: Light weights or resistance bands can help strengthen muscles around affected joints.
5. Range-of-Motion Exercises: These gentle movements help maintain flexibility in the affected joints.

Conclusion: Understanding arthritis, its types, symptoms, and risk factors is essential for effective management. Natural pain management strategies, dietary choices, and safe exercises can significantly improve the quality of life for those living with arthritis. By incorporating these elements into your daily routine, you can better manage your condition and enjoy a more active, pain-free lifestyle. Always consult with a healthcare professional for personalized advice and treatment options tailored to your specific needs.

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The Global Impact of Breast Cancer

Breast cancer is the most commonly diagnosed cancer in women worldwide, and it ranks as the second leading cause of cancer-related deaths. Although the majority of breast cancer cases occur in women, it’s important to acknowledge that men can also develop this disease. Breast cancer is a global health issue that affects millions of lives each year, emphasizing the need for continuous education and awareness.

The Power of Awareness

Breast Cancer Awareness Month is not just about wearing pink ribbons or participating in charity walks; it’s about empowering individuals with knowledge and encouraging proactive healthcare measures. Heightened awareness has led to increased funding for research, better treatment options, and improved support for those facing a breast cancer diagnosis.

The Importance of Early Detection

The cornerstone of breast cancer awareness is early detection. Detecting breast cancer at an early stage significantly improves the chances of successful treatment and survival. There are two primary methods for early detection:

1. Breast Self-Exams (BSE): Self-exams are simple and can be performed by individuals at home. Regular self-exams help individuals become familiar with their breast tissue and recognize any changes such as lumps, dimpling, or skin abnormalities. If any unusual changes are detected, it’s essential to consult a healthcare professional promptly.
2. Mammograms: Mammography is a crucial tool for breast cancer screening. It involves low-dose X-rays of the breast tissue, which can detect abnormalities, even before they are noticeable through physical examination. Regular mammograms are recommended for women over 40 and those at higher risk for breast cancer.

Myths and Facts about Breast Cancer

Myth: Only women can get breast cancer.
Fact: While it is much more common in women, men can also develop breast cancer. Approximately 1 in 100 breast cancer cases occurs in men.

Myth: If you don’t have a family history of breast cancer, you’re not at risk.
Fact: Most people diagnosed with breast cancer have no family history of the disease. Anyone, regardless of their family history, can develop breast cancer.

Myth: A lump in the breast is always cancerous.
Fact: Not all breast lumps are cancerous. Many breast lumps are benign (non-cancerous). However, any new or unusual breast lump should be evaluated by a healthcare professional.

Myth: Breast cancer is always accompanied by pain.
Fact: Breast cancer can be painless, especially in its early stages. Pain is not a reliable indicator of breast cancer.

Consult a Doctor

While self-exams and mammograms are valuable tools for early detection, it’s essential to emphasize that any concerns or suspicions should be promptly discussed with a healthcare professional. A doctor’s expertise is invaluable in evaluating symptoms, performing necessary tests, and providing guidance on the best course of action.

Prevention and Risk Reduction

Breast cancer prevention extends beyond early detection. Adopting a healthy lifestyle can reduce the risk of developing breast cancer. Some lifestyle factors that can help reduce the risk include:

1. Maintaining a healthy weight.
2. Engaging in regular physical activity.
3. Limiting alcohol consumption.
4. Avoiding smoking.
5. Breastfeeding, if possible.
6. Knowing your family history and discussing it with a healthcare provider.

Support and Education

Breast Cancer Awareness Month also focuses on offering support to those who have been affected by breast cancer. It’s a time to share stories of survival, provide emotional support, and educate the community about the resources available for patients and their families.

Breast Cancer Awareness Month is a time for communities, organizations, and individuals to come together and make a difference in the fight against breast cancer. By increasing awareness, emphasizing the importance of early detection, and promoting a healthy lifestyle, we can take significant strides towards reducing the impact of this disease on individuals and families worldwide. Remember, when it comes to breast health, early detection is the key to a brighter tomorrow. For more information and resources, consult your healthcare provider or visit trusted organizations dedicated to breast cancer awareness and research.

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In a world often preoccupied with material possessions, it’s easy to lose sight of the most valuable asset we possess – our health. As Mahatma Gandhi once wisely said, “It is health that is real wealth and not pieces of gold and silver.” This timeless quote reminds us that true wealth isn’t measured by the abundance of material riches, but by the state of our physical, mental, and emotional well-being.

The Intrinsic Value of Health

Consider this: no amount of gold or silver can buy good health. While wealth can offer comfort, convenience, and even fleeting happiness, it pales in comparison to the richness that comes from being in good health. Health is the foundation upon which we build our lives, dreams, and aspirations.

The Gift of Life

Our bodies are marvels of nature, intricate and resilient. They allow us to experience the world, chase our passions, and create lasting memories. Without health, all other pursuits lose their luster. No amount of money can replace the vitality and vigor that accompanies a healthy body and mind.

The Fuel for Ambition

True wealth isn’t just about surviving; it’s about thriving. When we enjoy good health, we have the energy, focus, and resilience to pursue our ambitions with enthusiasm. A healthy body and mind provide the necessary fuel to work hard, overcome challenges, and turn our dreams into reality.

The Empowerment of Well-being

Health empowers us to lead fulfilling lives. It enables us to cherish the moments spent with loved ones, embark on adventures, and embrace new opportunities. When we’re healthy, we can be there for our families, support our communities, and contribute to the betterment of society.

The Longevity of Legacy

Material wealth can vanish as quickly as it appears, but the legacy of good health endures. When we prioritize our well-being, we set an example for others to follow. We inspire those around us to invest in their health, fostering a culture of wellness that can extend to future generations.

Cultivating Your True Wealth

So, how can we cultivate this true wealth called health? It begins with a commitment to self-care. Prioritize a balanced diet, regular exercise, and adequate rest. Invest in your mental and emotional well-being through meditation, mindfulness, and nurturing relationships. Seek professional medical advice when needed and make proactive choices for a healthier lifestyle.

Remember that true wealth is not an all-or-nothing proposition. It’s a journey, a lifelong pursuit. Every small step you take toward better health is a deposit into your true wealth account.

Here are some tips for navigating modern life effectively and finding balance in a fast-paced world:

1. Prioritize Self-Care:
   • Make time for yourself regularly to recharge and relax.
   • Develop a self-care routine that includes activities you enjoy, such as reading, meditating, or taking long walks.
2. Set Realistic Goals:
   • Break your long-term goals into smaller, achievable steps.
   • Set clear, specific, and measurable objectives to stay motivated and track progress.
3. Digital Detox:
   • Schedule regular breaks from screens (phones, tablets, computers).
   • Disconnect from social media periodically to reduce information overload and stress.
4. Stay Active:
   • Incorporate physical activity into your daily routine.
   • Find an exercise or activity you love to make it a sustainable habit.
5. Eat Mindfully:
   • Pay attention to what you eat and how it makes you feel.
   • Choose a balanced diet with plenty of fruits, vegetables, and whole grains.
6. Manage Stress:
   • Practice stress-reduction techniques like deep breathing, yoga, or mindfulness meditation.
   • Identify and address sources of stress in your life.
7. Cultivate Relationships:
   • Make time for face-to-face interactions with family and friends.
   • Prioritize meaningful connections over superficial online relationships.
8. Time Management:
   • Use time management tools and techniques to increase productivity.
   • Set boundaries and allocate specific time for work, personal life, and leisure.
9. Continuous Learning:
   • Embrace lifelong learning to stay adaptable in a rapidly changing world.
   • Seek out new skills and knowledge to enhance your personal and professional growth.
10. Financial Wellness:
    • Create a budget and stick to it.
    • Build an emergency fund and save for future goals.
11. Environmental Consciousness:
    • Reduce your environmental footprint by practicing sustainable habits.
    • Conserve energy, reduce waste, and support eco-friendly initiatives.
12. Practice Gratitude:
    • Reflect on the positive aspects of your life regularly.
    • Keep a gratitude journal to remind yourself of the good things.
13. Healthy Sleep Habits:
    • Prioritize sleep and establish a regular sleep schedule.
    • Create a relaxing bedtime routine to improve the quality of your sleep.
14. Stay Informed, but Mindful:
    • Stay up-to-date with current events and information.
    • Be critical of the sources of information and fact-check when necessary.
15. Give Back:
    • Volunteer or engage in acts of kindness to contribute to your community.
    • Helping others can bring a sense of fulfillment and purpose.
16. Flexibility and Adaptability:
    • Embrace change and be open to new opportunities.
    • Develop resilience to navigate life’s challenges effectively.
17. Set Boundaries:
    • Learn to say “no” when necessary to avoid overcommitting.
    • Protect your time and energy for what matters most to you.
18. Hobbies and Passion Projects:
    • Dedicate time to hobbies and activities that bring you joy.
    • Pursue your passions and interests outside of work.
19. Positive Mindset:
    • Foster a positive outlook on life.
    • Challenge negative thoughts and practice self-compassion.
20. Seek Professional Help:
    • Don’t hesitate to consult with professionals when facing mental health challenges or seeking expert guidance in various aspects of life.

Remember that modern life can be fast-paced and demanding, but by implementing these tips, you can enhance your well-being, productivity, and overall satisfaction in the modern world.

In a world that often glorifies the pursuit of material wealth, let us not forget the wisdom of Mahatma Gandhi’s words: “It is health that is real wealth and not pieces of gold and silver.” Health is the most valuable asset we possess, the foundation upon which we can build a life of purpose, passion, and prosperity.

So, as you navigate the twists and turns of life, remember to treasure your health above all else. Cultivate it, protect it, and share the wisdom of its value with others. In doing so, you’ll discover that true wealth isn’t found in possessions, but in the radiant glow of a healthy, fulfilling life.

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In the quest for a radiant, confident smile, many of us are constantly on the lookout for the latest advancements in oral care. When it comes to achieving a brighter, whiter smile, the name Colgate has always been synonymous with innovation and trust. In the world of dental care, Colgate Optic White® O2 Whitening Toothpaste is making waves as it introduces a revolutionary approach to teeth whitening that promises to leave your teeth visibly brighter in as little as three days. But what sets it apart from the rest of the toothpaste aisle? The answer is simple: the power of active oxygen whitening and a unique warming sensation that lets you know it’s working.

The Active Oxygen Whitening Revolution

Say goodbye to the days of waiting weeks to see any noticeable change in your smile. Colgate Optic White® O2 Whitening Toothpaste harnesses the power of active oxygen whitening to kickstart the whitening process in as early as three days, with just twice-daily use. This breakthrough formula targets and eliminates stains, brightening your teeth while promoting a healthier mouth.

A Warming Sensation Like No Other

Perhaps the most intriguing feature of Colgate Optic White® O2 is the unique warming sensation it delivers as you brush. This warming sensation isn’t just a pleasant surprise; it’s a clear signal that the whitening action is actively at work. Imagine the comforting feeling of knowing that with each brushstroke, you’re inching closer to the bright, white smile you’ve always dreamed of.

User Testimonials That Speak Volumes

Don’t just take our word for it; hear what our satisfied customers have to say about their experience with Colgate Optic White® O2 Whitening Toothpaste:

• “It removed the coffee stain in my teeth. I also like the minty flavor. It leaves my mouth feeling cleaner and fresh after use. For me, it’s worth the price because with a small amount, you can feel the effects.” – A satisfied customer shares their glowing review.

Enamel Friendly Whitening

One of the concerns often associated with teeth whitening is the potential for enamel damage. Colgate Optic White® O2 Whitening Toothpaste takes a gentle approach to whitening, ensuring that while your teeth become brighter, your enamel remains protected.

Refreshing Flavor Varieties

A winning oral care routine shouldn’t just be effective; it should also be enjoyable. Colgate Optic White® O2 Toothpaste comes in a range of refreshing flavors, including Aromatic Menthol and Herby Wintergreen Mint, leaving your mouth feeling fresh and invigorated after each use.

The Complete Oral Beauty Routine

To make the most of your journey to a brighter smile, Colgate Optic White® O2 Toothpaste recommends a simple four-step oral beauty routine:

1. Brush: Start your day by brushing with Colgate Optic White® O2 Whitening Toothpaste. Experience the warming sensation and let the active oxygen whitening work its magic.
2. Floss: Don’t forget to floss daily to remove plaque and debris from between your teeth, maintaining your overall oral health.
3. Rinse: Swish with a Colgate mouthwash to refresh your breath and kill germs for a truly clean feeling.
4. Repeat: For best results, stick to this routine twice a day to reveal your radiant smile.

In the world of teeth whitening, Colgate Optic White® O2 Whitening Toothpaste is a game-changer. With its active oxygen whitening technology, unique warming sensation, and enamel-friendly formula, it’s no wonder that users are raving about their experiences. Say hello to a brighter smile in just three days and embrace the future of teeth whitening with Colgate Optic White® O2. So, why wait? Try it for yourself and get ready to dazzle the world with your brilliant, confident smile.

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In our world of constant noise and endless distractions, silence often doesn’t get the credit it deserves. But hey, Confucius knew what was up when he talked about the power of silence. It’s the kind of magic that happens when you’re not looking. In this article, let’s kick back and explore this whole “power of silence” thing and how it can be your secret weapon for motivation, creativity, and personal growth.

Seeds, Trees, and Noise:

Confucius had a point when he compared a growing seed to a falling tree. Seeds start off quietly, deep in the ground, where no one can see them. They sprout and grow without a fuss, building roots and branches in a cool, orderly way. This low-key growth process reminds us that the most remarkable creations usually start in the silence, far away from the noise and distractions.

1. Inner Chill and Clarity:

Silence gives us a chance to dive into our thoughts and feelings. When we’re quiet, it’s like putting on glasses for our minds – everything gets clearer. We can see our goals and dreams better and figure out where we’re heading. So, find a peaceful moment, tune in, and start your journey toward self-awareness.

2. Creativity in the Calm:

Creativity thrives when you’re chill. All those brilliant artists, writers, and thinkers? They often came up with their coolest stuff when they were sitting alone with their thoughts. Want to unlock your inner genius? Make silence your new best friend and let your creative juices flow.

3. Resilience Booster:

Life can be a wild rollercoaster, and silence is like the seatbelt that keeps you secure. When things get rough, finding your inner calm in silence can help you bounce back better. It’s like your secret resilience formula. Try practicing mindfulness, and you’ll see how silence can make you strong.

4. Zen Focus and Mega Productivity:

In a world full of distractions, silence is your secret weapon for supercharged focus and productivity. It’s like having noise-canceling headphones for your brain. Shut out the noise, get into your groove, and watch your to-do list shrink.

The Peaceful Connection:

Silence doesn’t just work its magic on individuals; it’s a game-changer for relationships and communities too. When you listen to someone in silence, you create a safe space for understanding and empathy. In our noisy, divided world, silence can be the bridge that brings people together.

In a world that’s always in a rush and obsessed with noise, don’t underestimate the power of silence. Confucius was onto something. Creation often happens in the quietest moments, and it has a way of sneaking up on you. By embracing the power of silence, you can kickstart your personal growth, supercharge your creativity, and become a master of resilience. Plus, you’ll find it’s the glue that can mend relationships and make the world a little more peaceful. So, take a break from the noise, savor the silence, and let it work its magic in your life. You won’t be disappointed!

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Starting Your Meditation Practice:

1. Choose a Comfortable Space: Finding a quiet, distraction-free spot in your home is crucial. Whether you prefer sitting on a cushion, a chair, or lying down, your meditation space should be comfortable and inviting.

2. Set a Regular Schedule: Establishing a consistent meditation schedule helps you make it a daily habit. Whether it’s in the morning to kickstart your day or in the evening to wind down, choose a time that works for you.

3. Begin with Short Sessions: If you’re new to meditation, start with just a few minutes each day. Gradually increase the duration as you become more comfortable with the practice.

4. Pay Attention to Posture: Maintain a comfortable yet upright posture. Your back should be straight but not rigid, and your hands can rest on your lap or knees with palms facing up or down. Decide whether you prefer closed or partially closed eyes.

5. Focus on Your Breath: Concentrate on your natural breath. Observe the sensations as you inhale and exhale. If necessary, count your breaths to help maintain your focus.

6. Embrace Mindfulness: Allow your thoughts to come and go without judgment. If your mind wanders, gently guide your attention back to your breath. Remember, this is a normal part of meditation, so be patient with yourself.

7. Try Guided Meditation: For beginners, guided meditation apps or recordings can provide structured sessions with instructions and soothing background music or sounds to help you stay focused.

8. Explore Relaxation Techniques: Progressive muscle relaxation involves tensing and then releasing different muscle groups to release physical tension.

9. Visualization: Use your imagination to visualize a calming scene or a place where you feel safe and relaxed. Imagine the sights, sounds, and sensations associated with that place.

10. Mindful Walking: If sitting still isn’t your preference, practice walking meditation by taking slow and deliberate steps, paying close attention to each movement and your surroundings.

11. Be Patient: Meditation is a skill that develops over time. Don’t expect immediate results. Stay patient and persistent with your practice.

12. Make It a Habit: Consistency is key. Even dedicating a few minutes each day can have a significant impact on your mental and emotional well-being.

13. Keep a Meditation Journal: Consider maintaining a journal to record your meditation experiences, thoughts, and any insights you gain during your practice.

14. Explore Different Techniques: There are various meditation methods, such as mindfulness meditation, loving-kindness meditation, and body scan meditation. Experiment with different approaches to discover what resonates with you.

15. Seek Guidance: If you encounter challenges or want to deepen your practice, consider joining a meditation group or seeking guidance from a meditation teacher or coach.

Enhancing Your Meditation Space:

In addition to these meditation tips, you can create a more conducive environment for your practice by acquiring a few essential items:

1. Meditation Cushion (Zafu): Provides support for comfortable sitting during meditation.
2. Meditation Mat or Rug: Establishes a dedicated and clean space for floor-based meditation.
3. Blanket or Shawl: Offers warmth and comfort, especially in cooler environments.
4. Meditation Bench: An alternative to cushions, it supports kneeling postures and relieves pressure on knees and back.
5. Meditation Timer or App: Helps you time your sessions with a gentle chime or via a meditation app.
6. Candles or Incense: Sets a soothing atmosphere and serves as a focal point for some meditators.
7. Earplugs or Noise-Canceling Headphones: Blocks out distractions and ambient noise.
8. Comfortable Clothing: Loose, comfortable attire ensures unrestricted movement and relaxation during meditation.
9. Meditation Books or Resources: Educate yourself further with books and online resources on meditation techniques and philosophies.
10. Yoga Mat: Useful for yoga practices or stretching exercises that complement meditation.
11. Singing Bowl or Bell: Marks the beginning and end of your meditation session with a calming sound.
12. Essential Oils or Aromatherapy Diffuser: Certain scents, like lavender or sandalwood, promote relaxation and focus during meditation.
13. Meditation CDs or Music: Soothing background music or guided meditation recordings can aid your practice.
14. Journal and Pen: Document your post-meditation thoughts, insights, or reflections.
15. Comfortable Chair: For those who find sitting on the floor uncomfortable, a chair with good back support can be an alternative.

Remember that while these items can enhance your meditation experience, they are not essential. Start with the basics and gradually incorporate items that align with your practice and preferences. The most important aspect of meditation is your commitment to regular practice and finding what fosters mindfulness and inner peace on your unique journey.

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1. Banyan Tree Spa Bangkok: Tucked away in the heart of the city, the Banyan Tree Spa Bangkok offers a surreal escape with breathtaking views of the city. Their signature treatments, like the Royal Banyan and Rainforest Indulgence, are meticulously crafted to soothe your senses. The Rainforest Indulgence package, in particular, takes you on a journey through various hydrothermal experiences, leaving you refreshed and invigorated.
2. The Oriental Spa: The Mandarin Oriental Bangkok is famous for its opulent experience, and its spa lives up to the reputation. The Oriental Spa presents a range of traditional Thai therapies, including their iconic Royal Thai Massage, perfect for melting away tension. Imagine being pampered as the rain taps lightly on the windows—pure bliss!
3. Devarana Spa: Situated atop the Dusit Thani Hotel, Devarana Spa whisks you away to a realm of tranquility high above the city’s hustle and bustle. Their treatments blend traditional Thai techniques with modern approaches, ensuring a truly rejuvenating experience. The Devarana Signature Massage is a must-try for complete relaxation.
4. Divana Nurture Spa: Seek refuge from the rain and step into the world of Divana Nurture Spa, where ancient Thai wisdom meets contemporary wellness. Their Spa Voyage packages take you on a sensory journey, incorporating aromatherapy and organic ingredients. As you unwind, the sound of rain outside becomes your own personal lullaby.
5. So Thai Spa: Nestled in the heart of Sukhumvit, So Thai Spa offers an oasis of serenity amid the city’s vibrant ambiance. Their Thai Herbal Compress Massage is the ideal remedy for soothing sore muscles on a rainy day. As the herbal poultices release their fragrant steam, you’ll drift into a state of pure relaxation.
6. Dii Wellness Med Spa: If you’re seeking a holistic approach to relaxation, Dii Wellness Med Spa combines spa treatments with medical expertise. Their Raindrop Massage, inspired by Native American traditions, offers a unique experience that uses warm aromatic oils to ease tension and promote balance. A rainy day at Dii Wellness Med Spa is like a healing retreat.

When the heavens open up in Bangkok, there’s no need to let the rain dampen your spirits. These top 6 spas in the city offer a delightful escape, providing you with an opportunity to unwind, de-stress, and pamper yourself. Let the soothing touch of skilled therapists, the calming ambiance, and the sound of raindrops be your ticket to relaxation on a rainy day in the vibrant city of Bangkok. So, go ahead and indulge in a spa day – your mind, body, and soul will thank you!

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In the United States, National Suicide Prevention Week (NSPW) extends from September 10th to September 16th each year. NSPW serves as an annual observance dedicated to raising awareness and providing education on suicide prevention. It also aims to draw attention to the alarming rise in suicide rates. Importantly, NSPW endeavors to eradicate the stigma surrounding mental health issues and promote the idea that seeking mental health assistance should be as commonplace as visiting the gym. Shockingly, nearly 800,000 lives are lost to suicide each year, equating to one death every 40 seconds, as reported by the WHO.

Why Suicide Prevention Week Matters:

1. Preventing Suicide: This week plays a pivotal role in preventing suicide. Raising awareness, extending support to those impacted by suicide, and connecting individuals with treatment services can save countless lives.
2. Reducing Mental Health Stigma: Through the awareness generated during Suicide Prevention Week, we’ve made significant strides in reducing the stigma associated with mental health. More people today are unafraid to seek help when needed.
3. Fostering Compassion: Knowledge about this week fosters empathy, compassion, and community support. It encourages people to come together, educate one another, and offer mutual assistance.

How to Participate in Suicide Prevention Week:

1. Raise Awareness: One of the most effective ways to contribute is by spreading awareness about Suicide Prevention Week. We must break down the barriers of stigma to encourage more individuals to seek help.
2. Educate Yourself: Learning more about this topic is crucial. Education empowers us to take proactive steps in our communities, helping to break the silence around mental health issues.
3. Look Out for Others: Many people suffering from poor mental health hesitate to reach out due to fear of judgment. We should actively watch for warning signs, lend a listening ear, and provide understanding and support.

Additionally, social media platforms can serve as powerful tools to disseminate information and increase awareness. Utilizing them effectively can make a significant impact in the ongoing battle against suicide.

WSPD Ribbon:

In 2016, the International Association for Suicide Prevention (IASP) collaborated with partners to introduce a universal ribbon to promote suicide prevention awareness. The goal was to establish this ribbon as a globally recognized symbol, much like ribbons dedicated to other important causes. After considering various colors associated with suicide prevention worldwide, yellow and orange emerged as the most common choices. As a result, the ribbon design incorporated these colors.

The two-tone ribbon design symbolizes the lighting of a candle, aligning with IASP’s “Light a Candle” campaign and candlelit walks organized by partner organizations worldwide for World Suicide Prevention Day (WSPD). Additionally, the design complements activities organized by partner organizations under the theme “Out of the darkness into the light.”

Twitter Emoji:

In 2018, the International Association for Suicide Prevention (IASP) celebrated Twitter’s support for the launch of the International Suicide Prevention Ribbon Emoji. This emoji, available in yellow and orange, was featured on Twitter during World Suicide Prevention Day (WSPD). When tweets were accompanied by specific hashtags in sixteen languages, Twitter automatically added the ribbon emojis during WSPD. This initiative continues annually, reinforcing the importance of WSPD and suicide prevention efforts.

Helpful Phrases and Words to Support Someone Going Through Depression

When communicating with someone going through depression, it’s important to offer support, understanding, and empathy. Here are some phrases and words that can be helpful:

1. “I’m here for you.”
2. “You’re not alone in this.”
3. “I care about you deeply.”
4. “It’s okay to not be okay.”
5. “Take your time.”
6. “I’m here to listen whenever you want to talk.”
7. “I’m not going anywhere, even on your bad days.”
8. “You’re stronger than you think.”
9. “You don’t have to go through this by yourself.”
10. “I believe in you.”
11. “Your feelings are valid.”
12. “Let’s take things one step at a time.”
13. “I’m here to support you in any way I can.”
14. “You are important to me.”
15. “I’m sorry you’re feeling this way.”
16. “Would you like to do something together?”
17. “We can get through this together.”
18. “It’s okay to ask for help.”
19. “Have you considered talking to a professional?”
20. “Remember, this too shall pass.”
21. “I’m sending you positive thoughts and love.”
22. “I appreciate your honesty about how you’re feeling.”
23. “You are deserving of happiness.”
24. “I’m proud of you for reaching out.”
25. “Let’s find some ways to take care of yourself.”

Always approach conversations about depression with sensitivity and patience, and be prepared to offer ongoing support. Encouraging them to seek professional help when needed is also crucial.

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• Self-Love: Self-love is the foundation upon which all other aspects of our lives are built. It involves treating yourself with the same kindness, compassion, and understanding that you would extend to a loved one. Self-love encompasses acknowledging your worth, accepting your flaws, and embracing your unique qualities. It’s about recognizing that you are deserving of happiness and fulfillment.
• Self-Care: Self-care refers to the intentional actions you take to nurture your physical, emotional, and mental well-being. It’s a proactive approach to maintaining balance in your life and preventing burnout. Self-care involves setting aside time for activities that recharge you and promote relaxation, joy, and personal growth.

The Benefits of Self-Love and Self-Care

1. Improved Mental Health: Practicing self-love and self-care can significantly enhance your mental health. When you prioritize yourself and engage in activities that bring you joy, you’re more likely to experience reduced stress, anxiety, and depression.
2. Enhanced Productivity: Taking breaks and engaging in self-care activities can boost your productivity. When you give yourself permission to rest and recharge, you return to your tasks with increased focus and creativity.
3. Stronger Relationships: When you love and care for yourself, you are better equipped to engage in healthy relationships. Self-love allows you to set boundaries, communicate your needs, and avoid relying on others for your sense of validation.
4. Increased Resilience: Self-love builds resilience by fostering a positive self-image. When you believe in your capabilities and value, you’re better prepared to handle life’s challenges and setbacks.
   

Incorporating Self-Love and Self-Care into Your Routine

1. Prioritize “Me” Time: Set aside regular periods of time dedicated solely to your well-being. This could involve reading, meditating, taking a leisurely walk, or engaging in a hobby you love.
2. Practice Mindfulness: Cultivate mindfulness by being present in the moment. Pay attention to your thoughts and feelings without judgment. This practice can help reduce stress and increase self-awareness.
3. Nourish Your Body: Fuel your body with nutritious foods, stay hydrated, and engage in regular physical activity. Taking care of your physical health directly impacts your mental and emotional well-being.
4. Set Boundaries: Learn to say no when you need to, and establish boundaries that protect your time and energy. Respecting your limits is an act of self-care.
5. Positive Affirmations: Incorporate positive affirmations into your daily routine. Remind yourself of your worth and capabilities through affirming statements.Celebrate Achievements: Acknowledge your accomplishments, no matter how small. Celebrating milestones – both big and small – reinforces your self-worth.
6. Connect with Others: Surround yourself with supportive and positive individuals who uplift you. Meaningful connections contribute to your sense of belonging and happiness.

The journey of self-love and self-care is not a destination but a continuous process of growth and exploration. By nurturing your relationship with yourself, you build a strong foundation for a fulfilling and balanced life. Remember, self-love is not selfish; it’s a necessary act of kindness toward yourself that ripples positively into all areas of your life. So, start embracing the art of self-love and self-care today – you deserve it.

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The Alarming Statistics

The CDC’s findings reveal an alarming reality: 20% of women reported feeling mistreated during maternity care. This statistic not only sheds light on the challenges women face during a vulnerable period of their lives but also highlights significant disparities based on race and ethnicity. Among Black, Hispanic, and multiracial mothers, an astonishing 40% reported experiencing mistreatment during pregnancy or childbirth. These numbers underscore the urgency of addressing this issue, as such disparities can have far-reaching implications for both maternal and infant health.

Forms of Mistreatment

Mistreatment during maternity care encompasses a wide range of behaviors, including disrespectful treatment, discrimination, lack of communication, and even outright abuse. Women have reported instances of being ignored, belittled, or having their concerns dismissed by healthcare providers. This mistreatment can extend to decisions made without informed consent, inadequate pain management, and inadequate support during labor and delivery. Such experiences not only lead to negative emotional and psychological effects on mothers but can also result in serious physical health consequences.

The Intersection of Race and Mistreatment

The significant disparities in mistreatment based on race and ethnicity highlight deeply ingrained systemic issues within the healthcare system. Structural racism and biases can lead to differential treatment for women of color, which perpetuates health inequalities. Implicit biases can affect medical decisions, communication, and overall quality of care, putting these women at a higher risk of mistreatment and suboptimal outcomes. Additionally, socioeconomic factors and unequal access to quality healthcare further exacerbate these disparities.

Root Causes and Solutions

Several factors contribute to mistreatment during maternity care, and addressing them is essential for systemic change.

1. Implicit Bias Training: Healthcare providers need to undergo comprehensive training to identify and address their own biases. This training should focus on cultural competency, communication skills, and understanding the unique challenges faced by marginalized communities.
2. Patient-Centered Care: Implementing patient-centered care models that prioritize shared decision-making and respectful communication can empower women during their pregnancy journey. This approach ensures that women’s preferences, values, and needs are acknowledged and incorporated into their care plans.
3. Diverse Workforce: Increasing the diversity of healthcare professionals can help bridge the gap in cultural understanding and sensitivity. This can lead to more empathetic and effective care for women from various backgrounds.
4. Community Support Programs: Developing programs that provide support to women during pregnancy and the postpartum period can help mitigate mistreatment. These programs can offer education, emotional support, and resources to navigate the complex healthcare system.
5. Policy Changes: Governments and healthcare institutions need to enact policies that hold healthcare providers accountable for mistreatment and ensure that reporting mechanisms are in place.

The CDC’s revelations regarding mistreatment during maternity care, particularly among women of color, serve as a wake-up call for the urgent need to reform maternal healthcare systems. To achieve equitable maternal care, the healthcare industry must address systemic biases, enhance cultural competence, and provide respectful and patient-centered care to all women. By dismantling these barriers, society can empower mothers to experience pregnancy and childbirth with dignity, respect, and optimal health outcomes, regardless of their race or ethnicity.

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Methods and Materials

Cupping therapy employs various materials for the cups, including glass, bamboo, earthenware, and silicone. These cups are placed on the skin, and suction is created using either traditional fire-based methods or modern alternatives like rubber pumps. During dry cupping, the suction is created without incisions, while wet cupping involves making small cuts on the skin to draw out a small amount of blood after suction.

Historical Roots and Modern Trends

Cupping therapy’s roots can be traced back to ancient civilizations. The Ebers Papyrus, an ancient Egyptian medical text dating to 1,550 B.C., documents the use of cupping therapy. This historical context adds depth to the practice’s authenticity and longevity. In contemporary times, modern adaptations of cupping techniques, such as the use of silicone cups for massage-like
effects, have contributed to its popularity.

The Range of Benefits and Scientific Inquiry

The primary application of cupping therapy is to provide relief from conditions that cause pain. While some individuals claim that it offers relief for chronic ailments, the scientific community is still unraveling the precise mechanisms underlying its effectiveness.

Some of the health issues that cupping therapy is believed to alleviate include:

• Arthritis, including Rheumatoid Arthritis: Cupping therapy is believed to help reduce inflammation and improve blood circulation, which might provide relief to people with arthritis. It’s thought that the improved circulation could promote the delivery of nutrients and oxygen to joint tissues.
• Pain Management: Cupping is commonly employed to address various forms of pain such as back pain, neck pain, knee pain, and shoulder pain. The suction applied by the cups is believed to stimulate blood flow and nerve response, potentially promoting the body’s natural pain-relieving mechanisms.
• Respiratory Concerns: Some practitioners suggest that cupping therapy might assist with respiratory conditions like asthma and other breathing issues. By creating a vacuum on the skin’s surface, it’s thought that cupping could help open up the chest and promote better breathing. However, its efficacy in this regard is not strongly supported by scientific research.
• Carpal Tunnel Syndrome: Cupping therapy might be used as part of a holistic approach to alleviate symptoms of carpal tunnel syndrome. The increased blood flow and localized muscle relaxation from cupping could potentially offer relief to individuals with this condition.
• Gastrointestinal Disorders: While there’s limited scientific backing, cupping therapy has been suggested to help with gastrointestinal disorders like irritable bowel disease (IBD). The premise is that improved circulation might aid digestion and alleviate discomfort, although more research is needed to confirm these claims.
• Headaches and Migraines: Some people turn to cupping therapy to relieve headaches and migraines. The increased blood flow induced by cupping might help relax tense muscles in the neck and shoulders, which can contribute to headache pain.

High blood pressure (hypertension).

Advocates of cupping therapy claim a range of benefits, including pain management, inflammation reduction, and relaxation. However, scientific research on the efficacy of these claims remains limited. While some studies have suggested positive outcomes for conditions like acne, pain relief, and herpes zoster, researchers emphasize the need for more rigorous and unbiased investigations. Notably, many studies reviewed by experts acknowledged potential bias and insufficient research quality.

Conditions and Safety Considerations

Cupping therapy is touted to treat a plethora of conditions, from blood disorders and rheumatic diseases to skin problems, migraines, and anxiety. However, the lack of substantial scientific evidence calls for cautious interpretation of these claims. While cupping therapy is generally considered safe when administered by trained professionals, possible side effects include mild discomfort, burns, bruises, and skin infections. Contaminated equipment can pose additional risks, potentially spreading bloodborne diseases.

Consulting Professionals and Informed Decision-Making

Before embarking on cupping therapy or any alternative treatment, it is imperative to consult with qualified medical professionals. Engaging in open discussions with cupping therapists about their training, experience, and proposed treatment strategies is equally essential. Taking a proactive approach to understanding both the potential benefits and limitations of cupping therapy enables individuals to make informed decisions aligned with their health goals.

Cupping therapy, an ancient practice with enduring historical significance, has resurfaced as a topic of intrigue and exploration. While its potential benefits are widely debated, the scientific foundation supporting these claims remains a work in progress. As individuals navigate the realms of alternative medicine, it’s crucial to approach cupping therapy with both curiosity and caution, collaborating with medical experts to ensure informed choices for their well-being.

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The Paralyzing Grip of Judgment

From the time we are young, societal norms, expectations, and opinions become guiding forces in our lives. As we grow, these influences become deeply ingrained, shaping our decisions, ambitions, and self-perception. In business, the fear of judgment can be especially crippling. Entrepreneurs and professionals often find themselves hesitating to take innovative risks, fearing the disapproval of colleagues, competitors, or customers. This fear can result in missed opportunities, stifled creativity, and a reluctance to voice bold ideas.

The Turning Point of Authenticity

Cindy Gallop’s personal revelation stands as a beacon of hope—a testament to the power of breaking free from the shackles of external opinions. “The best moment of my life was the day I realized that I no longer give a damn what anybody thinks,” she proclaims. This epiphany signifies a turning point where authenticity takes center stage, allowing individuals to shed the fear that has been holding them back.

Embracing authenticity means unapologetically being true to oneself—recognizing personal strengths, embracing quirks, and accepting imperfections. In the business world, this translates to owning one’s unique vision, regardless of potential criticism. Authentic leaders inspire their teams by demonstrating vulnerability and the courage to challenge conventional norms. Such leaders foster an environment where creativity thrives, innovation flourishes, and diverse perspectives are celebrated.

The Path to Liberation

Gallop’s message of liberation extends beyond the realm of business—it encompasses the entirety of life. Breaking free from the fear of judgment is not only empowering but also essential for leading a fulfilled existence. The pursuit of authenticity allows individuals to cultivate meaningful relationships, pursue passions, and contribute positively to their communities.

Liberation from the opinions of others grants the freedom to take risks, learn from failures, and evolve without constraint. By refusing to be governed by external expectations, individuals can redefine success on their terms, fostering a sense of accomplishment that is deeply personal and gratifying.

Embracing Authenticity in Business

Gallop’s philosophy finds resonance in the corporate world, as companies are increasingly recognizing the value of authenticity. Brands that exhibit genuine values and a clear sense of purpose are more likely to resonate with consumers who seek authenticity in their interactions and purchases. Transparency, ethical practices, and a commitment to societal betterment are all hallmarks of businesses that embrace authenticity.

In practical terms, leaders can encourage authenticity by fostering open communication, embracing diverse perspectives, and supporting risk-taking. Organizations that prioritize the well-being of their employees and nurture a culture of inclusivity and acceptance tend to enjoy higher levels of innovation, employee engagement, and overall success.

Cindy Gallop’s powerful declaration challenges us to break free from the chains of fear and judgment that often hold us back. Whether in business or in life, the journey toward authenticity is a path to liberation—one that unleashes creativity, fosters innovation, and empowers individuals to live and work on their own terms. As we internalize Gallop’s wisdom, we’re reminded that the most fulfilling and impactful journeys begin when we no longer give a damn about what anybody thinks.

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1. Reduced Stress and Increased Mental Clarity

Living in a clutter-free environment can have a significant impact on your mental well-being. A simplified living space promotes a sense of calmness and clarity, reducing the visual and mental noise that can contribute to stress. When you’re surrounded by only the things that bring you joy or serve a purpose, you’re better able to focus on what truly matters. This heightened mental clarity can lead to improved decision-making, enhanced problem-solving skills, and a greater ability to stay present.

2. Enhanced Relationships and Deeper Connections

In a world where distractions are abundant, choosing to live simply can help you prioritize your relationships. With less emphasis on material possessions and busyness, you have more time and energy to invest in meaningful interactions with family, friends, and even yourself. Meaningful conversations, shared experiences, and quality time become the cornerstones of a simpler lifestyle, fostering deeper connections and a stronger sense of community.

3. Embracing Sustainability and Environmental Consciousness

A simpler way of life often aligns with environmental consciousness. By reducing consumption and material accumulation, you contribute to a more sustainable future. Living simply encourages mindful consumption, where you prioritize long-lasting, high-quality items over disposable ones. Additionally, simplifying your routine can lead to reduced energy and resource consumption, making a positive impact on the planet.

4. Increased Freedom and Flexibility

Owning fewer possessions and focusing on experiences rather than things can grant you a newfound sense of freedom. When you’re not tied down by excessive belongings, you have the flexibility to pursue opportunities, travel, and explore new interests. This freedom can lead to a more adventurous and fulfilling life, unburdened by the constraints of material possessions.

5. Cultivation of Gratitude and Joy

Living simply encourages you to find happiness in the present moment and appreciate the small pleasures in life. When you’re not constantly seeking the next material possession, you begin to recognize the abundance that already exists around you. This shift in perspective cultivates gratitude and allows you to find joy in everyday experiences, from a sunrise to a heartfelt conversation.

6. Financial Wellness

Choosing to live simply often translates to a more mindful approach to finances. By reducing unnecessary spending on material possessions, you can allocate your resources toward experiences, personal growth, and meaningful pursuits. This approach can lead to greater financial stability, reduced debt, and a sense of control over your financial well-being.

7. Personal Growth and Self-Discovery

Simplifying your life provides ample space for personal growth and self-discovery. With fewer distractions and a clearer focus, you have the opportunity to explore your passions, set meaningful goals, and delve into activities that align with your values. This journey of self-discovery can lead to a stronger sense of purpose and a more fulfilling life.

In a world where the pace of life can be overwhelming, choosing to live simply offers a refreshing alternative. By prioritizing what truly matters, you can experience reduced stress, deeper connections, and a greater appreciation for the beauty of life’s simple pleasures. Ultimately, living simply isn’t about deprivation; it’s about embracing a more intentional, meaningful, and enriching way of life.

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Assoc. Prof. Dr. Waranyoo Phoolcharoen from Chulalongkorn University explains that their research team has successfully developed a technology and system to produce plant proteins for antibody drugs. This innovation aims to reduce drug production costs, making cancer treatment more accessible to patients. By focusing on biopharmaceutical research in cancer immunotherapy, the team aims to widen the availability of medications and address pressing healthcare needs. The research has been recognized with a prestigious 2023 research award from the National Research Council of Thailand.

Cancer immunotherapy, unlike traditional chemotherapy, aims to strengthen the patient’s immune cells to prevent cancer cells from attaching to them, allowing the body’s immune system to manage cancer cells more effectively. However, the cost of antibody drugs used in immunotherapy can be high due to the reliance on foreign technology and production processes.

Under Assoc. Prof. Dr. Waranyoo’s leadership, a research team is committed to developing antibody drugs using local technology to lower production costs and improve access for more patients. This research is supported by CU Enterprise and focuses on advancing plant biotechnology to create essential proteins and develop drugs and vaccines. Tobacco plants, specifically Nicotiana benthamiana from Australia, are used as hosts for drug production due to their efficient antibody generation capabilities.

The research involves incorporating genes responsible for antibody production into tobacco plants, which then produce the necessary antibodies. These antibodies can hinder cancer cell growth, as demonstrated in lab animal experiments. The next steps include assessing safety, toxicity, and the drug’s structure, with the aim of obtaining approval from the Food and Drug Administration for human testing.

If successful, this research could lead to localized and cost-effective drug production, improving accessibility to cancer treatments. Beyond cancer, this technology holds promise for developing drugs or vaccines for various diseases, addressing healthcare challenges in Thailand and beyond. Assoc. Prof. Dr. Waranyoo emphasizes that the goal of this innovation is to enhance healthcare solutions for the Thai population through competitive and effective medications.

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Unveiling Nature’s Gifts – Onsen Therapy and More: 

At the core of Panpuri Wellness’s allure is its authentic onsen therapy, a journey that whisks guests away to the soothing embrace of traditional Japanese bathing. The therapeutic onsen pools, five in total, provide a diverse hydrotherapy experience, each with its own unique charm. From the Zen Garden Onsen’s serene ambiance to the invigorating Forest Rain Onsen, every pool is a sensory delight. The Eucalyptus Steam Onsen, infused with aromatic eucalyptus, offers a breath of fresh air for respiratory rejuvenation, while the Lavender Bliss Onsen lulls guests into deep relaxation with its calming lavender oils. The Crystal Harmony Onsen, featuring smooth crystals for gentle massages, harmonizes chakras and restores balance.

Holistic Wellness, Tailored to You: 

Panpuri Wellness transcends the ordinary with its tailored wellness programs, addressing the modern challenges faced by urban dwellers. Whether it’s enriching sleep, managing stress and fatigue, or combating the effects of urban pollution, the wellness programs are designed to meet individual needs. These personalized journeys guide guests toward a state of equilibrium, fusing ancient wisdom with contemporary science.

A Symphony of Spaces: 

The ambiance at Panpuri Wellness is meticulously curated to envelop visitors in a cocoon of comfort. The Akasuri scrub rooms offer traditional exfoliation treatments, while the wellness bar tempts with refreshments that complement the experience. The wellness studio invites guests to participate in classes and activities that nourish the body and soul. The private onsen suites provide an intimate setting for hydrotherapy, while the spacious spa suites promise indulgent relaxation. For those seeking a taste of Thai culture, the dedicated Thai massage room offers authentic treatments that transport guests to the heart of Thailand’s wellness traditions.

Organic Culinary Delights: 

A holistic approach to wellness is incomplete without nourishing the body from within. Panpuri Wellness takes this to heart, serving organic cuisines that tantalize taste buds while promoting health and vitality. The fusion of flavors reflects the commitment to holistic living, allowing guests to savor wellness in every bite.

Location: Situated in the vibrant Ratchaprasong district in Bangkok, PAÑPURI WELLNESS offers a serene urban oasis with stunning views of the city skyline.

Wellness Offerings:

• Onsen Therapy: Authentic onsen therapy is a highlight, providing a traditional and therapeutic Japanese bathing experience.
• Organic Spa Treatments: Indulge in a variety of organic spa treatments aimed at enhancing relaxation and well-being.
• Organic Cuisine: Enjoy nourishing organic cuisines that contribute to your overall health and vitality.
• Wellness Programs: Tailored programs address modern wellness challenges faced by urban dwellers, including sleep enrichment, stress and fatigue management, and combatting the effects of urban pollution.

Facilities:

• Onsen Pools: Five male/female onsen pools offer a range of hydrotherapy experiences for relaxation and rejuvenation.
• Akasuri Scrub Rooms: Two dedicated scrub rooms provide traditional exfoliation treatments.
• Wellness Bar: A wellness bar likely offers refreshments and beverages that complement the wellness experience.
• Wellness Studio: A space for various wellness classes and activities.
• Relaxation Lounge: A dedicated area for unwinding and contemplation.
• Private Onsen Suites: Experience onsen therapy in a more intimate setting.
• Spa Suites: Enjoy spa treatments in spacious double or single suites.
• Thai Massage Room: A designated space for traditional Thai massages.

Overall, PAÑPURI WELLNESS appears to be a holistic destination that integrates various elements to promote health, beauty, and vitality. Panpuri Wellness, with its meticulous fusion of nature, science, and art, stands as a testament to the pursuit of holistic well-being in the heart of Bangkok. This urban oasis offers a transformative journey that nurtures the senses and revitalizes the spirit. With its onsen therapy, wellness programs, and thoughtfully designed spaces, Panpuri Wellness invites guests to embark on a profound voyage of self-discovery and rejuvenation. As the sun sets over the Bangkok skyline, the enchanting embrace of Panpuri Wellness continues to weave its magic, reminding us of the power of nature and the human touch in the quest for well-being.

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What are the advantages of going to a spa?

Spa treatments offer significant benefits for stress relief and stress management in today’s fast-paced world. By providing a tranquil environment and employing techniques like Swedish massage and aromatherapy, spas help individuals unwind and achieve deep relaxation. Aromatherapy, specifically using scents like lavender or chamomile, can reduce stress hormones and elevate mood. Additionally, meditation and mindfulness practices integrated into spa experiences enhance mental well-being. Regular spa visits can become an essential part of stress management routines, fostering healthier lifestyle habits and empowering individuals to cope with daily pressures more effectively. Embracing self-care through spa indulgence can lead to a renewed sense of energy and clarity when facing life’s challenges.

1. Stress Relief

One of the primary benefits of spa treatments is stress reduction. The modern world can be fast-paced and stressful, leading to physical and mental fatigue. Spa treatments offer a sanctuary of relaxation, providing an escape from daily pressures. The serene ambiance, soothing music, and skilled therapists all work together to create a calming environment. Techniques like Swedish massage, aromatherapy, and meditation can promote deep relaxation, reduce cortisol levels (the stress hormone), and create a sense of tranquility and inner peace.

Massages, aromatherapy, and other spa therapies help relax the body and mind, reducing stress and anxiety levels.Regular spa visits can become part of a stress management routine, promoting a healthier lifestyle and providing an opportunity to escape from daily pressures.
By taking time for self-care and relaxation, individuals can reduce the negative effects of chronic stress, leading to a more balanced and healthy lifestyle.

2. Muscle Relaxation

Massages and heat therapies provided at spas can help ease muscle tension and soreness, promoting relaxation and flexibility. This is particularly beneficial for people with muscular pain or those leading active lifestyles.Many individuals experience muscle tension and soreness due to sedentary lifestyles, physical labor, or strenuous exercise. Spa therapies, particularly massages, target tense and sore muscles, helping to release built-up knots and tension. Skilled therapists use various techniques, such as kneading, tapping, and stretching, to improve blood flow to muscles, reduce inflammation, and enhance flexibility. This can lead to a significant reduction in muscle pain and discomfort.

3. Improved Blood Circulation

Good blood circulation is crucial for overall health. Spa treatments like massages  and hydrotherapy can stimulate blood flow, aiding in better oxygen and nutrient delivery to various parts of the body tissues. Improved circulation can help the body’s healing process, boost the immune system, and promote healthier skin complexion.

4. Detoxification

Many spa treatments, such as saunas and body wraps, can help stimulate the body’s natural detoxification process by promoting sweating and eliminating toxins through the skin. The body accumulates toxins through various sources, including pollution, processed foods, and stress. Spa therapies such as saunas, steam rooms, and body wraps encourage sweating, which aids in the elimination of toxins through the skin. By supporting the body’s natural detoxification process, these treatments can leave individuals feeling refreshed and revitalized.

5. Skin Rejuvenation

The skin is the body’s largest organ and requires proper care. Spa Facials, body scrubs, and other skincare treatments  exfoliate dead skin cells, improve skin texture, promote collagen production, and hydrate the skin, reduce signs of aging, and promote a healthy, glowing complexion, lead to a brighter complexion, and improved overall skin health.

6. Better Sleep

Sleep is essential for physical and mental health. Spa treatments can relax the body and mind, helping individuals get better sleep and combat insomnia. Spa treatments that induce relaxation, such as massages and meditation, can help individuals fall asleep faster, experience deeper sleep, and wake up feeling more rested. The improved sleep quality can have positive effects on mood, productivity, and overall well-being.

7. Pain Management

Some spa therapies, such as hydrotherapy and hydro-massage, can help manage chronic pain conditions like arthritis and joint pain.For individuals dealing with chronic pain conditions like arthritis or fibromyalgia, spa treatments can offer relief and improved mobility. Hydrotherapy, which involves water-based treatments like whirlpool baths, can reduce pressure on joints and soothe aching muscles, providing temporary pain relief.

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Drinking water is the most common and effective way to stay hydrated, but there are other ways to beat the heat and stay hydrated during the summer.

Benefits of Proper Water Intake

Proper water intake is essential for optimal health and vitality.

Water plays a vital role in many bodily functions, including regulating body temperature, lubricating joints, and transporting nutrients and oxygen to cells. Drinking enough water can also help prevent dehydration, which can cause fatigue, headaches, and dizziness.

Staying hydrated can help reduce the risk of certain health conditions, including kidney stones and urinary tract infections. It also helps maintain a healthy glow and prevent dryness. Adequate water intake has also been linked to weight loss and improved digestion.

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How Much Water Should One Drink?

This is one of the most important summer hydration tips. The amount of water a person should drink daily varies depending on various factors, including age, gender, weight, activity level, and climate. However, a general guideline for daily water intake is around 8 cups or 64 ounces daily.

It’s important to note that people who are more physically active or live in hot and humid climates may need to drink more water to stay hydrated.

To judge if your water intake is enough, check the colour of the urine throughout the day. Clear or light-coloured urine signifies that you are well-hydrated. Dark yellow urine may imply dehydration.

Let’s discuss the best ways to stay hydrated this summer.

Start Your Day with a Glass of Water

One of the best summer hydration tips that we believe is to start your day is with a glass of water. It hydrates your body after a long night’s sleep and kickstarts your metabolism.

Drinking water first thing in the morning flushes out toxins and aids digestion. Add a dash of lemon juice for added taste and benefits.

Eat Water-rich Foods

Fruits and vegetables like cucumber, watermelon, tomatoes, oranges, strawberries, and grapefruit contain high amounts of water and essential vitamins and minerals.

Eating foods high in water content can help keep you hydrated throughout the day.

Drink Coconut Water

Coconut water is an excellent natural source of electrolytes and hydration. It is low in calories and has a refreshing taste, making it a perfect summer drink.

It contains potassium, sodium, and magnesium, which help replenish electrolytes lost through sweat.

Carry a Water Bottle with You

Carrying a water bottle with you is an excellent way to stay hydrated throughout the day. Invest in a durable and reusable water bottle and refill it throughout the day.

It not only reminds you to drink more water but also saves you money and reduces plastic waste.

Drink Herbal Tea

Herbal tea is an excellent alternative to water and provides additional health benefits.

Chamomile tea helps reduce inflammation, lavender tea aids relaxation, and peppermint tea helps digestion. Additionally, herbal tea can be consumed hot or cold, making it a versatile summer drink.

Avoid Caffeine and Alcohol

Caffeine and alcohol are diuretics, meaning they increase urine production and can cause dehydration.

It’s best to avoid or limit consumption of caffeinated and alcoholic beverages during the summer season.

Infuse your Water with Fruits and Herbs

Infusing your water with fruits and herbs is an excellent way to add flavour and nutrition to your drink. It also encourages you to drink more water.

Add lemon, lime, mint, or cucumber to your water for a refreshing taste and additional health benefits.

Drink Chocolate Milk

Not only is chocolate milk a delicious beverage, but it also boasts a variety of health benefits that make it an excellent choice for people of all ages, particularly during the hot summer months. Rich in protein, carbohydrates, and electrolytes, this creamy drink is ideal for athletes or anyone looking to replenish their energy after a workout.

Say No To Energy Drinks 

The popularity of energy drinks has increased in recent years, with many people turning to them as a quick pick-me-up when they need an energy boost.

However, it’s important to note that these beverages contain high levels of caffeine, which can lead to dehydration. Caffeine is a diuretic that can cause the body to lose water rapidly, and when combined with the hot summer weather, it can increase the risk of dehydration and heat exhaustion.

Use a Hydration App

If you need help remembering to drink water, a hydration app can help. Such an app reminds you to drink water throughout the day and track your water intake.

Set Hydration Goals

Setting hydration goals can help you stay motivated and on track. Ask your friends to join you in a healthy competition to see who meets their daily goals regularly.

Aim to drink a certain amount of water daily, and reward yourself for reaching your goal.

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Incorporating these tips into your daily routine can help you stay hydrated and healthy throughout the summer.

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It is crucial to acknowledge that yoga transcends religious boundaries and is, in essence, a way of life that guides one on a path of enlightenment. Today, on International Day of Yoga, let’s explore the infallible philosophy encompassing physical, mental, and spiritual well-being.

Yoga evolved as a constituent of one of the six schools of thought in Indian philosophy. Throughout the ages, the profound yearning of the Indian intellectual community to delve into the ultimate truth of existence came to be symbolised by the six philosophical systems:

• Vaishesika
• Nyaya
• Samkhya
• Yoga
• Purna Mimansa
• Vedanta or Uttara Mimansa

Over the years, these six schools of thought underwent numerous transformations, with various thinkers making significant contributions to their development. Nevertheless, these philosophies remain integral in guiding scholarly discourse within and beyond national borders.

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Yoga–History and Origin

Yoga greatly emphasises well-being, introspection, and being in unison with the natural world. It advocates for the integration of the individual self with the greater universe.

According to certain beliefs, the origin of this sublime philosophy can be traced to Lord Shiva, revered as the first yogi, who imparted this ethereal wisdom to his seven sages, later known as the Saptarishi.

In the epoch of Indian enlightenment, Sage Patanjali established the discipline of yoga, which subsequently evolved into a comprehensive practice that nurtures the holistic well-being of the individual, spanning the domains of spirituality, mental health, and physical fitness.

Some Undeniable Benefits of Yoga

Yoga-As a Means to Knowledge

Yoga or meditation is a means of acquiring metaphysical knowledge that surpasses human sensory perception. This notion pertains to the Alaukika (extraordinary) method of acquiring knowledge.The rationale behind this approach posits that the exceptional knowledge the human intellect strives for cannot be apprehended through our ordinary sensory faculties but can solely be comprehended by awakening our inner consciousness via yoga.

The aim of yoga is spiritual emancipation. It postulates that when the spirit (Purusha) is released from the shackles of matter (Prakriti), which are the results of ignorance and illusion, spiritual emancipation (Moksha) is attained.

Yoga creates a bond between the knower  (Pramata) and the knowledge gained  (Pramati).

Yoga–For Physical Well-Being 

Practising yoga regularly has a profound positive impact on your health. It helps you unwind and relax, keeping you unharmed by the chaos you face every day.

With it, you begin understanding your body and boost confidence about your appearance. It guides you towards a healthy lifestyle. It also improves your:

• Immunity System
• Cardiovascular Functioning
• Energy Level
• Body Balance, Posture, and Bone Health
• Healthy Sleep Cycle

Yoga creates a peaceful aura, helps alleviate blood pressure complications, increases lung capacity, and improves respiratory and heart rates.

Remember that you needn’t meditate for hours and hours to attain inner peace. You can start with simple steps and let it guide you to peace and enlightenment.

Yoga–For Mental Stability

It sharpens your mind, improves intuition, reduces reaction time, and boosts self-confidence. By making your mind aware of who and what you are and how significant you are in the grand scheme of things, yoga is the ultimate defence against low self-esteem, anxiety, and depression.

Practising it systematically and routinely helps you positively navigate your personal and social relationships. By imbibing its practice, you can say “goodbye” to depression and anxiety and embrace a newly found self-confidence.

It improves your sleep cycle and gives the necessary boost that your body needs to get rid of all the pervasive negativity. It will help you establish a friendlier and more understanding relationship with your co-workers, especially your boss.

The all-encompassing benefits of yoga reverberate across personal and professional domains. It instils a serene composure, fosters self-awareness, and propels one towards an enlightened, purposeful and highly productive lifestyle.

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– Zig Ziglar

Gratitude journalling is a simple yet powerful practice that has taken the world by storm. It involves reflecting on things you are thankful for and writing them down in a journal. This simple act of mindfulness has been shown to improve overall well-being, boost happiness, and increase resilience.

In a world where negativity and stress often dominate our thoughts, gratitude journalling is a refreshing way to focus on the positive. It can help shift your perspective and reframe challenges as opportunities for growth.

By taking a few moments each day to reflect on what you are grateful for, you can train your brain to see the good in your life and cultivate a more positive outlook.

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Whether you are looking to improve your mental health, increase your sense of purpose, or live a happier life, gratitude journalling is a wonderful tool accessible to everyone.

“Gratitude turns what we have into enough.” – Unknown

The sheer act of writing down what you are grateful for each day has the power to transform your life in countless ways. Here’s how:

Improves Mental Health

By focusing on the things in your life that you are thankful for, you shift your focus away from negative thoughts and emotions and towards a more positive mindset. It can help you develop a more optimistic outlook on life, which has been shown to improve overall well-being.

Boosts Happiness

Research shows that people who regularly practice gratitude journalling experience increased happiness and life satisfaction levels. It enhances your ability to savour positive life experiences and appreciate the lessons from the hard ones.

Enhances Sleep Quality

Gratitude journalling helps to calm your mind and reduce feelings of stress and anxiety, which can help you fall asleep more easily and soundly.

Increases Emotional Intelligence

The practice can help you become more aware of your emotions and feelings. With awareness, you can identify your emotional triggers and develop strategies for managing them more effectively.

It can lead to improved emotional intelligence, which can help you communicate more effectively, develop stronger relationships, and navigate challenging situations with greater ease.

Improves Physical Health

By reducing stress and anxiety levels, gratitude journalling can help lower cortisol levels, a stress hormone linked to several health problems, including heart disease, obesity, and high blood pressure.

How to Cultivate the Habit of Gratitude Journalling

Gratitude journalling is easy to start and can be done anywhere, at any time. You can write down anything that brings you joy or comfort, no matter how small or seemingly insignificant. You can use a traditional journal, a notebook, or a digital device and take just a few minutes each day to reflect on what you’re grateful for.

One way to ensure you stick to it is to make it a part of your daily routine. You can set aside a specific time each day to reflect on what you’re grateful for, such as first thing in the morning or last thing before you go to bed.

You can also use prompts to help you get started. Here is a list that can help you kickstart your gratitude journalling journey. Ponder over these and pour it out in your journal.

• What am I thankful for today?
• What small acts of kindness did I experience today?
• What three good things happened today?
• Who am I grateful for in my life?
• What is one simple thing I can do to show gratitude for someone today?
• What am I thankful for in my physical health and well-being?
• What is one thing I am looking forward to tomorrow?

Gratitude journalling is a personal practice, so there’s no right or wrong way to do it. The most important thing is to find what works for you and stick with it.

Here are some tips to help you get the most out of it:

• Be mindful and prepare yourself mentally for the task. Sometimes it takes time to open yourself to the journal, so don’t rush through it.
• Take the conscious decision to savour the process.
• Go for quality over quantity. Focusing on a small number of things in detail is more beneficial than a long list.
• People over things. Focusing on people you are grateful for is more impactful than things you are grateful for. Also, let them know!

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Whether you write just a few sentences or a detailed entry, writing down what you’re grateful for can profoundly impact your mental and emotional well-being.

In the words of Rumi – “Gratitude is the wine for the soul. Go on. Get drunk.”

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Meditation means many things to many people. Simply put, it is a bridge that helps you cross the temptations and worries of the immediate material world and bring you closer to yourself. It works as the necessary brake in your life that is moving too fast for you. It is a nugget of the age-old wisdom that originated when humans started acquiring knowledge.

If you are looking for a way to improve your mental and physical well-being, meditation may be just what you need.

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How to Reap the Benefits of Meditation?

Meditation has been practised for centuries by many different cultures around the world. It is a simple and effective way to de-stress, clear your mind, and gain some peace and relaxation.

There are many meditation techniques all around the world. You can experiment and find what works best for you. One of the most common ways is to sit in Sukhasana or Siddhasana with your back straight and concentrate on your breathing.

You can keep your eyes closed or unfocused. Focusing on your breathing and making it slower and more relaxed helps you control your mind from wandering. Some people prefer to listen to music, or nature sounds while they meditate. Chanting also helps keep your mind focused on the sound of the chants and thus discipline it.

Vipassana is the method of meditation where you observe your inner self. It c the oldest of Buddhist meditation practices used for enhancing mindfulness. The method comes from the Satipatthana Sutta [Foundations of Mindfulness], a discourse attributed to the Buddha himself. One can observe oneself without prejudice using this method.

Benefits of Meditation

• Meditation helps us to reflect and introspect. We become aware of our desires and fears, giving us the strength to act mindfully. We can slow down when we can and feel less stressed while engaging in challenging tasks. It often helps us make an inward journey and realise that most of our worries are not as terrifying as we think.
• One of the most significant benefits of meditation is its ability to reduce stress and anxiety. Studies have shown that meditation can lower cortisol levels, the hormone responsible for the body’s stress response. Regular meditation practice has been linked to lower levels of anxiety and depression, making it an effective tool for managing these common mental health conditions.
• By training our minds to stay present and focused on the present moment, we are better equipped to tackle tasks that require sustained attention. Research has shown that meditation can increase grey matter in the brain, particularly in areas responsible for attention and cognitive processing.
• Meditation is a proven way of achieving relaxation, mindfulness, better sleep and greater inner peace. It is great for our emotional and physical well-being.

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More than the technique you employ, what is important is the intention, commitment and discipline towards practising it. And then, it is always a wonderful idea to sit down, breathe and reconnect with your gentle soul. Make it part of your daily life.

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According to the World Health Organization, exercising at least 150 minutes per week is necessary to enjoy good health. Exercising establishes psycho-physical well-being and promotes euphoria, great self-esteem, and optimism.

All the activities aimed at improving the physical form have to be carried out progressively, and both the load and the intensity must be determined individually since it depends on the person’s physical condition, in addition to the technical level that the person possesses.

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Here are five basic benefits of a healthy and active lifestyle:

Maintaining a Healthy Weight

Maintaining a healthy weight is one of the most significant benefits of a healthy lifestyle. Being overweight or obese can lead to various health problems, including diabetes, heart disease, and high blood pressure. A healthy lifestyle with a balanced diet and regular exercise can help prevent these health problems.

To maintain a healthy weight, eating a balanced diet that includes fruits, vegetables, whole grains, and lean proteins is essential. Avoiding processed foods, sugary drinks, and unhealthy fats is also important. Additionally, incorporating physical activity into your daily routine can help you burn calories and maintain a healthy weight. Walking, jogging, cycling, or any form of exercise that you enjoy can help you stay active and healthy.

Preventing Diseases

Leading a healthy lifestyle can help prevent various diseases. Eating a balanced diet with fruits and vegetables can help boost your immune system and prevent diseases like cancer and heart disease. Regular exercise can also help lower your risk of heart disease, stroke, and diabetes.

Furthermore, a healthy lifestyle can help prevent mental health problems such as depression and anxiety. Exercise releases endorphins, which are natural mood boosters. A healthy lifestyle with regular exercise and a balanced diet can also help reduce stress levels, improving mental health.

Increasing Your Energy

Leading a healthy lifestyle can help increase your energy levels. A balanced diet that includes fruits, vegetables, and whole grains can give you the nutrients your body needs to function properly. Exercise can also help increase your energy levels by improving blood flow and oxygen delivery to your muscles.

Additionally, leading a healthy lifestyle can help improve your sleep quality. A good night’s sleep can help increase your energy levels and overall health. To improve your sleep quality, it is essential to establish a consistent sleep schedule and create a relaxing sleep environment.

Sleeping Well

Getting enough sleep is essential for our overall well-being. However, many people struggle with getting a good night’s sleep. Leading a healthy lifestyle can help improve your sleep quality.

Establishing a consistent sleep schedule and creating a relaxing sleep environment can help improve your sleep quality. It is also important to avoid caffeine, alcohol, and nicotine before bedtime, as they can interfere with your sleep. Regular exercise can also help improve your sleep quality by reducing stress and promoting relaxation.

Mental Well-Being

Leading a healthy lifestyle can help improve your mental well-being. Regular exercise and a balanced diet can help boost mood and reduce stress. Exercise releases endorphins, which are natural mood boosters. Additionally, a healthy lifestyle that includes regular exercise and a balanced diet can help reduce the risk of depression and anxiety.

Taking care of your mental health by practising self-care, setting realistic goals, and maintaining positive relationships is also important. Incorporating mindfulness practices such as meditation and yoga into your daily routine can also help improve your mental well-being.

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Ways to Have a Healthy Lifestyle

Incorporating healthy habits into your daily routine can help you lead a healthy lifestyle. Here are some ways to have a healthy lifestyle:

• Eat a balanced diet that includes fruits, vegetables, whole grains, and lean proteins.
• Avoid processed foods, sugary drinks, and unhealthy fats.
• Incorporate physical activity into your daily routine.
• Establish a consistent sleep schedule and create a relaxing sleep environment.
• Avoid caffeine, alcohol, and nicotine before bedtime.
• Practice self-care set realistic goals,
• Maintain positive relationships and social connections.
• Manage stress through relaxation techniques such as meditation and deep breathing exercises.
• Avoid smoking and limit alcohol intake.
• Stay hydrated by drinking plenty of water throughout the day.

Leading a healthy lifestyle can be challenging, but the benefits are well worth the effort. Incorporating healthy habits into your daily routine can help prevent diseases, maintain a healthy weight, increase energy levels, improve sleep quality, and boost mental well-being.

Scientific evidence shows that people with an active lifestyle are healthier and happier. Now that you know the benefits of having an active life, you should consider them and exercise regularly. We can all lead healthier and happier life by making small changes to our daily routines.

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Yoga is the perfect guide and companion that holds your hands and carries you through any stressful situation that life throws at you. It inspires you to pursue life, beyond your hectic job and lifestyle, in its veracious form.

Yoga is a fruitful exercise to incorporate into your daily life; its benefits extend beyond your health, facilitating stability in every aspect of your life.

The Indo Thai News –your one-stop-shop for the latest update on India and Thailand health and wellness news, has put together a list of ways in which yoga can boost your career and help you achieve the goals you have been contemplating so far:

A Relaxed and Focused Mind 

The massive to-do list we carry in our backpacks hinders our ability to deliver the best.  Our mind needs to be focused and relaxed to perform any task to its full capability. Yoga can help you focus and attain much-needed mental peace in today’s competitive world.

The Journey from Depression and Anxiety to Happiness and Self-Confidence 

By practising yoga routinely, you can say “goodbye” to depression and anxiety and embrace a newly found self-confidence.

Yoga improves your sleep cycle and gives the necessary boost that your body needs to get rid of all the pervasive negativity.

It will help you establish a friendlier and more understanding relationship with your co-workers, especially with your boss.

Self-Discipline and Time Management

Regular meditation brings out the best in you; it helps you strive towards becoming more goal-oriented.

Meditation also enhances your ability to multi-task. Before you even realise it, you will regain a newfound bond with self-discipline and time management.

Regain a New Perspective of Life 

Yoga enhances your attention span and memory and provides the necessary impetus to your learning ability.

In addition, yoga fosters creativity and allows you to think outside the box.

Understanding the Limitations

Yoga is an ethereal practice, a sublime experience that brings you closer to your inner and outer world. It makes your mind and body strong enough to contemplate the harsh reality, i.e., every one of us has certain limitations and nobody is perfect.

It helps us to accept our eccentricities, not as flaws but as a mirror of our personalities. It helps us to be at peace with ourselves, which in turn makes our outer world more peaceful.

Yoga has overarching benefits that complement your professional and personal life. Practising yoga makes you more relaxed, self-aware, and guides you towards a focused and super-productive lifestyle.

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Yoga brings you harmony with the natural world and self, and it has numerous benefits, from improving your physical and mental health to achieving spiritual healing and inner peace. B K S Iyengar, the legendary Indian teacher of yoga and author, said, “Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame.”

Let’s look at some life-changing benefits of yoga:

The Quality of Life: World Health Organization defines the quality of life as “an individual’s perception of their position in life in the context of the culture and value systems in which they live and in relation to their goals, expectations, standards, and concerns”. Yoga encourages a positive self-perception and a deeper understanding of your surroundings. It makes you aware of cultural values, ethical practices, and the overall aspiration of your society. It enlightens you to know how it all works.

Physical Well-Being:  Practicing yoga regularly has a profound positive impact on your health. Yoga helps you understand your own body and boosts confidence about your appearance. It guides you towards a healthy lifestyle and improves your:

• Immunity System.
• Cardiovascular Functioning.
• Energy Level.
• Body Balance, Posture, and Bone Health.
• Healthy Sleep Cycle.

The Mental Status: Yoga sharpens your mind, improves your intuition, reduces reaction time, and boosts your self-confidence. By making your mind aware of who and what you are and how significant you are in the grand scheme of things, Yoga acts as the ultimate defence against low self-esteem, anxiety, and depression. Practising yoga in a systematic form and routine can also help you positively navigate your personal and social relationships.

Yoga is a way of life, a thought process, and an awareness of self, leading to physical, mental, and spiritual emancipation. Do try it out. When you practice yoga regularly, you will witness a positive shift in your thought process. Open yourself to the perks of yoga and become one with life and nature.

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We can do very little about the external troublemakers as they are not in our hands, but we can always do something to keep our mental balance intact and attain inner peace. Like the grand master, Oogway says, “Your mind is like this water, my friend. When it is agitated, it becomes difficult to see. But if you allow it to settle, the answer becomes clear.” So, train your mind and body, and the rest will take care of itself.

Yoga is the best way to a healthy mind and body, backed by thousands of years of credible research. Here is a list of some Yoga asanas that you can incorporate into your daily routine to reduce stress and bring about a mental and physical balance in your life:

• Sukhasana (Easy pose):As the name suggests, this is an easy one, prevents physical and mental exhaustion, eliminates anxiety, and is also considered good for your hips and spine.
• Balasana (Child’s pose):It is a resting posture that soothes your mind, reduces stress, and benefits the nervous and lymphatic systems.
• Paschimottanasana (Seated forward bend):This is an excellent pose to reduce muscle tension and eases your kidneys, liver, and ovaries. It gives complete relaxation to your mind and body and is considered an excellent exercise during menopause.
• Marjaryasana to Bitilasana (Cat-Cow Pose):A perfect pose for stretching your lower back, massaging your spine, and relieving stress.
• Viparita Karani (Legs-Up-the-Wall Pose):This is probably the toughest of all mentioned but is an excellent exercise to improve your sleep pattern and effectively regulate your mood.
• Savasana (Corpse Pose):This exercise is every beginner’s favourite. It puts your body at ease and slows breathing, lowering blood pressure, and quietening the nervous system.

These simple meditation and physical postures allow you to ease your mental and physical pace gently. Yoga creates a peaceful aura, helps alleviate blood pressure complications, increases your lung capacity, and improves your respiratory and heart rate. Remember that you needn’t meditate for hours and hours to attain inner peace. You can start with some simple steps and let Yoga guide you to peace and enlightenment.

Read More

Yoga – The Philosophy of Life

Boost Immunity This Monsoon With Simple Yoga Asanas

An Insight Into the Wonderful Practice of Surya Namaskar

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Our health and fitness can be maintained by changing a few habits and taking some simple steps:

Diet plans should be low in cholesterol and saturated fat, as well as sugar, salt, and fat. Try to avoid processed food as it contains a significant amount of trans fat and sodium nitrates. Maintain a healthy diet that includes fruits, vegetables, and whole grains that are well-balanced.

Consuming alcohol and smoking is not recommended. By limiting the quantity and devoting some time you could avoid it altogether. When you feel overly affected by one of these substances, consult your physician immediately.

After eating and before going to bed, brush your teeth gently with a soft bristle toothbrush. Make sure you use dental floss every day. To maintain oral hygiene, keep your teeth and mouth clean.

Make sure you stay active by spending at least 30 minutes each day. To make the session fun, try a ten-minute exercise session that could include yoga, dancing, or any other physical activity you find enjoyable.

It is best to avoid being in the sun between 10 in the morning and 3 in the afternoon. To stay safe, you must apply sunscreen to your face, cover your head and arms with a cotton cloth, and wear sunglasses. To protect your exposed body parts from the sun, you could also apply body sunscreen.

Water helps regulate bowel movements, prevent kidney stones, alleviate headaches, decrease anxiety, and enhance mood. Drink at least three liters a day to stay healthy.

Are you ready to get started? Get healthy and fit by making these small changes in your lifestyle.

Read More

5 Basic Benefits of a Healthy and Active Lifestyle

Surya Namaskar – 12 Steps to a Healthy Body

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Here are some effective natural remedies for reducing anxiety:

1. Exercise

Regular physical activity is one of the best ways to combat anxiety. When you engage in exercise, your body releases neurochemicals, such as serotonin and endorphins, which help boost mood and reduce feelings of anxiety. Exercise also increases your heart rate, which can help divert your attention away from your stressors and clear your mind. Whether it’s a walk, a jog, yoga, or a workout at the gym, even a short amount of exercise can help manage anxiety. Moreover, it plays a key role in improving overall mental health, helping you feel more grounded and balanced.

2. Prioritize Sleep

Never underestimate the importance of a good night’s sleep in maintaining mental and physical well-being. Sleep and anxiety are closely connected: inadequate sleep can exacerbate anxiety, while anxiety can prevent restful sleep. To promote better sleep, try setting a consistent bedtime, creating a calming nighttime routine, and ensuring your sleep environment is quiet and comfortable. A well-rested mind is more equipped to handle stress and anxiety throughout the day.

3. Practice Meditation

Meditation is a powerful tool for managing anxiety and stress. It allows you to calm the mind and focus on the present moment, rather than dwelling on worries about the future or past. Meditation enhances the ability to accept difficult emotions and situations, providing mental clarity and a sense of peace. Practices such as mindfulness meditation, deep breathing exercises, or guided relaxation can help reduce anxiety by promoting a more peaceful state of mind.

4. Eat a Balanced Diet

What you eat plays a significant role in your mental health, including how you manage anxiety. Consuming a diet rich in complex carbohydrates, lean proteins, and plenty of fruits and vegetables can help regulate your mood and provide essential nutrients that support brain health. Complex carbohydrates, in particular, help stabilize blood sugar levels, which can have a calming effect. Additionally, staying hydrated is important for overall health. On the other hand, processed foods, sugary snacks, and caffeine should be consumed in moderation as they can contribute to anxiety.

5. Chamomile Tea

Chamomile tea is widely known for its calming properties and has long been used as a natural remedy for anxiety. It helps to soothe the nervous system and promote sleep, making it an excellent choice when you’re feeling anxious or overwhelmed. Drinking a warm cup of chamomile tea before bed can help you unwind, relax, and prepare for a restful night’s sleep.

6. Herbal Remedies

In addition to chamomile, several other herbs and supplements have been shown to help reduce anxiety symptoms. For instance, valerian root, lavender, passionflower, and ashwagandha are all herbs known for their calming effects. These herbs can be consumed as teas, supplements, or even used in aromatherapy. However, it’s important to consult with a healthcare professional before trying any new supplements, especially if you’re taking medication.

7. Connect with Nature

Spending time outdoors in nature can have a profound impact on your anxiety levels. Whether you take a walk in the park, go for a hike, or simply sit in a quiet garden, immersing yourself in nature can help calm your mind. Studies show that exposure to natural environments reduces stress, lowers cortisol levels, and enhances overall well-being. Taking time to appreciate the beauty of nature can provide a much-needed escape from the hustle and bustle of daily life.

8. Social Support and Therapy

While natural remedies are effective, they work best when combined with social support and professional guidance. Talking to a trusted friend or family member about your concerns can help alleviate some of the mental burden. Therapy, such as cognitive behavioral therapy (CBT), can also be incredibly beneficial in helping you understand and manage your anxiety. CBT helps you identify negative thought patterns and replace them with more positive and realistic ones.

9. Aromatherapy

Aromatherapy, which uses essential oils from plants, is another natural remedy that can promote relaxation and reduce anxiety. Scents like lavender, sandalwood, and bergamot have been shown to have a calming effect on the mind and body. You can diffuse essential oils in your home, add them to a warm bath, or use them in a massage to create a calming atmosphere that reduces feelings of anxiety.

10. Journaling

Writing down your thoughts and feelings in a journal can serve as an effective outlet for anxiety. Journaling helps you process emotions and gain perspective on your stressors. By putting your thoughts on paper, you may be able to identify triggers and patterns that contribute to your anxiety. Additionally, keeping a gratitude journal, where you note things you’re thankful for, can shift your focus away from anxious thoughts and promote a more positive outlook.

11. Mindful Breathing Exercises

Breathing exercises are a simple yet powerful way to reduce anxiety. Deep, slow breaths stimulate the parasympathetic nervous system, which helps activate the body’s relaxation response. Techniques like diaphragmatic breathing or the 4-7-8 method (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) can help ground you and bring immediate relief during moments of anxiety.

Anxiety is a common issue that affects many individuals, but with a combination of natural remedies, lifestyle changes, and professional help, it is manageable. Exercise, sleep, meditation, healthy eating, and other natural remedies can all play a vital role in reducing anxiety and promoting mental wellness. While anxiety may feel overwhelming at times, taking small, consistent steps toward managing it can lead to lasting improvements in your overall health and quality of life. Always remember, if anxiety persists or interferes with your daily life, it’s important to seek support from a healthcare professional. A combination of therapy, natural remedies, and medication can be highly effective in treating anxiety and helping you regain control of your mental well-being.

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You can improve your health by practicing yoga because it lowers your stress level, improves your quality of sleep, and removes toxins from your body.

Listed below are a few asanas that are recommended for increasing immunity as well as how to do them correctly.

Bhujangasana Or Cobra Pose

A healthy immune system is ensured by this asana, which strengthens the core muscles. Practice this asana carefully so that the neck is not stressed. It improves blood circulation and opens the shoulders and neck. In addition to reducing stress, it can improve respiratory health.

How To Do It:

1. As you lie on your stomach, place your toes and forehead flat on the ground.
2. Place your hands (palms downwards) under your shoulders, with your legs close together, with your feet and heels lightly touching.
3. Be sure to keep your elbows parallel to your torso.
4. Keep your navel on the floor while slowly lifting your head, chest, and abdomen.
5. Support your upper body with your hands as you pull your torso off the floor.

Kapal Bhati Pranayama

Through pranayama, the lungs become stronger as their capacity increases. By improving digestion and absorption, nutrients are assimilation and absorbed more effectively. As a result, the nervous system is energized and brain cells are rejuvenated, which helps to calm the mind.

How To Do It:

1. Your spine should be erect as you sit comfortably. Hold your hands out to the sky while kneeling on your knees.
2. Taking a deep breath will help you relax.
3. As you exhale, pull your navel back toward your spine. Depending on your comfort level, you can do whatever you like. If you want to feel the abdominal muscles contract, you can place your right hand on the stomach.
4. When you relax the navel and abdomen, your lungs are automatically filled with breath.
5. In order to complete one round of Kapal Bhati, you must take 20 such breaths.
6. Continue with two rounds of Kapal Bhati.

Shishuasana Or Child Pose

Asanas like this are excellent for analyzing energy flow and boosting the lymphatic system, as they boost the flow of blood in the body. Constipation can be relieved by doing Shishuasana. It eases digestion and promotes gut health.

How To Do It:

1. Sit on your heels.
2. Your hips should remain on your heels, your forehead should be lowered to the floor as you bend forward.
3. Keep your arms alongside the body, palms facing upward, and hands on the ground. You can rest your forehead on your fist if this does not feel comfortable
4. Press your chest against your thighs. Hold.
5. Uncurl vertebra by vertebra as you sit on your heels.

It is always beneficial to take precautions during the monsoon season to keep diseases at bay. For optimal health, Ayurveda and yoga are recommended as natural, side-effect-free remedies.

Your immunity can be dramatically improved with a few minutes of yoga at home. It’s time to get out that yoga mat and start building some immunity!

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Yoga practice is incomplete without Surya Namaskar. This ancient yogic practice is often called Sun Salutation. It means to pay respect to the sun.

Surya Namaskar consists of seven asanas that are performed in a specific 12-step pattern. This workout engages your mind, body, and spirit as you move through the twelve postures. A sequence of yoga postures stimulates muscles as well as organs. It also energizes the chakra system that promotes concentration and stillness of mind helping people become more focused.

The practice of Surya Namaskar yoga is beneficial to your digestion. It ensures the smooth functioning of the digestive tracts by improving blood flow in the intestines. Yoga asanas help reduce stress and anxiety by reducing cortisol, the stress hormone.

It is everyone’s desire to look beautiful and young, and Surya Namaskar can assist you in achieving this goal. Surya Namaskar enhances blood circulation, giving a radiant glow to the face. Additionally, it prevents wrinkles and other problems associated with early aging. It is said that Surya Namaskar helps women build stronger abdominal muscles and regulate their menstrual cycles.

The purpose of asanas is to nurture a healthy body, mind, and heart. A few minutes of Surya Namaskar practice every day can make a huge difference in many aspects of your life.

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The virus that causes monkeypox is more frequent in West and Central Africa. There has been an increase in instances recently, with over 100 illnesses confirmed (or suspected) in Europe and other countries.

On May 20, a top European health expert warned that the rare monkeypox virus could spread faster in the coming months.

“As we enter the summer season… with mass gatherings, festivals, and parties, I am concerned that transmission could accelerate,” said WHO regional director for Europe Hans Kluge.

On Friday, May 20, the World Health Organization (WHO) held an emergency meeting to discuss the latest monkeypox outbreak. The Strategic and Technical Advisory Group on Infectious Hazards with Pandemic and Epidemic Potential (STAG-IH), which advises on infection risks that potentially represent a global health concern, are gathering to address the matter.

The WHO had received reports of 92 laboratory-confirmed monkeypox cases and 28 suspected cases from 12 non-endemic countries as of May 21.

More cases of monkeypox are expected to appear internationally, according to the WHO.

Fever, muscle aches, and enlarged lymph nodes are common signs of the monkeypox infection. Rashes that resemble chickenpox can also be observed on the hands and face.

Close contact with infected animals such as rodents and monkeys causes transmission, which is limited between people.

Anyone “may spread monkeypox through contact with bodily fluids, monkeypox sores, or shared items (such as clothing and bedding) that have been contaminated with fluids or sores of a person with monkeypox,” according to the US Centers for Disease Control and Prevention.

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Nine European countries, as well as the United States, Canada, and Australia, have verified infections.

Monkeypox is particularly widespread in Central and West Africa’s rural areas.

According to the National Health Service of the United Kingdom, it is an uncommon viral infection that is usually mild and lasts only a few weeks.

The virus is difficult to spread between humans, and the risk to the general public is considered low.

There is no specific vaccine for monkeypox, but because the two viruses are so similar, a smallpox vaccination provides 85 percent protection.

The new outbreaks “are uncommon, as they are occurring in non-endemic countries,” the WHO said in a statement on Friday.

“Working with affected countries and others to expand disease surveillance to discover and support people who may be afflicted,” it stated.

The WHO also cautioned against stigmatizing individuals or groups as a result of the sickness.

“It can be a barrier to ending an outbreak as it may prevent people from seeking care, and lead to undetected spread,” it said.

“As we enter the summer season… with mass gatherings, festivals, and parties, I am concerned that transmission could accelerate,” WHO Europe regional director Hans Kluge warned.

On May 7, the first case of the disease was reported in the United Kingdom. According to the UK Health Security Agency, the patient had just traveled to Nigeria, where they are believed to have contracted the illness before arriving in England.

According to Health Secretary Sajid Javid, there are now 20 confirmed cases in the UK.

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Wellness

Wellness is usually associated with spas and massage centers. Now it has a broader spectacle as it also explores mental and social wellness. Many have come to realize the importance of keeping a balanced lifestyle. There are more fitness and yoga promoters now than at any point in history. Why is wellness a thing now?

The Global Wellness Institute defines wellness as the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health. They currently recognize six dimensions of wellness including physical, mental, emotional, spiritual, social, and environmental. Physical is achieved by eating healthy foods, some recommend organic. Mental and emotional can be achieved by meditation or self-reflection. Spiritual is through religion or their personal faith. Social and environmental is by surrounding yourself with the right group.

People adopt attitudes and lifestyles that prevent disease, improve health, and enhance their quality of life and sense of wellbeing. In other words, wellness is proactive, preventive, and driven by self-responsibility. The growth of wellness is the extension of this consumer value and worldview.

Sustainability

Sustainability on the other hand is to look for ways to ensure that the future generations have enough supply to survive. An interesting fact is that 50 years from now, we would need an equivalent of three earths to feed the population. The population estimated should we continue our current reproduction rate. This is the fear of many, not just environmentalists. There might not be earth for the future.

We are facing a lot of issues on the planet including global warming, overpopulation, and shortage. It is feared that we could face extinction should we not stop. Many governments are looking to shift towards the use of clean energy. Businesses are also trying to incorporate recycling. They are also trying to minimize the use of raw materials in production. Many countries are joining the green movement. Even citizens begin to explore green options.

Although both wellness and sustainability are very important, it must be reminded that we should not exploit them for any type of profit. It is a real problem we are facing where we actually have a rare chance to correct it.

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Now that COVID-19 became part of the norm, there are many masks in the market. Some of them are fashionable, others are disposable, and some are reusable. Which one should you pick?

According to experts, N95 masks are highly recommended. N95 is considered a medical mask says Erin Bromage, associate professor of biology at the University of Massachusetts Dartmouth. Linsey Marr, a professor of civil and environmental engineering at Virginia Tech also agrees with N95. An N95 mask’s material and filtration ability aren’t “going to degrade unless you physically rub it or poke holes in it,” Marr said.

Comparing it to other masks, N95 is well fitted to prevent any particles from entering your nose or mouth. The polypropylene fibers in the mask act as a barrier against the air. This is why it is the most recommended mask against COVID.

To reuse N95 masks as safely as possible, avoid touching the front outer part of the mask. Instead, try to handle it by the edges or straps. If the mask becomes damp, visibly dirty, bent, creased, or otherwise damaged — including from wearing makeup — you need to replace it.

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How important is mental health? It is as important as your physical health. Emotions, trauma, experience, and memories play a big role in your mental environment. Stress is recently shown as harming both mental and physical health. Burning out is among the many mental challenges many faces today.

Mental health is not solely focused on illnesses concerned with the brain but now has expanded to depression, anxiety, and stress. These are the drivers that can push one’s mind to its limits. The worst is that unattended mental health issues can result in would-be suicide. More and more NGOs are working to help those in need by just providing an ear to listen to their please and advice on how they can overcome problems.

Everyone is facing a problem. It is considered part of life, how we will deal with those problems depends on the number of solutions we are aware of. Now that the whole world can access the internet, they become more knowledgeable on previously unknown or unverified information.

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Facts about Omicron Variant

The symptoms appear to be mild. Although it might not pose immediate concerns, WHO advises the public to still take precautions. It still threatens to overwhelm the healthcare system. Studies show that although it seems mild, the transmissibility is extraordinarily high.

It resembles the common flu. Headaches, runny nose, sore throat, and constant sneezing does sound like flu. Doctors recommended to have yourself tested when experiencing these symptoms. Omicron infected patients show mild fever, fatigue, scratchy throat, body pain, and night sweats. The sense of smell and taste are not affected.

Fully vaccinated people can still contract the virus and develop symptoms. Observations reveal that vaccinated patients developed mild to moderate symptoms and have fully recovered. Previously infected patients can also catch the virus.

Vomiting and loss of appetite are the symptoms that are unique to the variant.

Prevention is better than cure

WHO recommends getting tested right away and also isolate. Early detection of the virus can stop the spread of the omicron variant. Precautions, like getting vaccinated, wearing a mask, social distancing, and frequently washing hands, is still strongly recommended.

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Public Health Minister Dr. Anutin Charnvirakul noted that most of the COVID-19 patients who received the herbal medicine recovered well. There were a few side effects observed but in general, the results are promising.

Green Chiretta is among six herb samples that were tested by Mahidol University’s Excellence Centre for Drug Discovery and Thailand Centre of Excellence for Life Sciences. It was found that it could be a potential basis for alternative COVID-19 treatments. Also, by using these at a low dose is not toxic the body did suppress the replication of the virus.

The herb has greatly helped with the treatment of many COVID-19 patients in Thailand. It also continues to be a popular choice for many as a way to keep the virus at bay. The Ministry advises the public that due to the increasing popularity of the herb; they must be vigilant in checking the labels of any green chiretta capsules. This would help ensure their safety. They are advised to check if the brand is registered with FDA with a registration number beginning with a “G”. This ensures that it is classified and tested properly before public consumption. They also recommend checking the dosage. Also, avoiding the use of the medicine for extended periods until further studies are completed.

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In celebration of 75 years of Independence, the Ministry of Ayush in cooperation with the National Yogasana Sports Federation and ICCR launches the 75 crores Surya Namaskar project – a 21-day celebration of good health and unity.

The project encourages everyone across the globe to perform a series of Surya Namaskars beginning on January 1, 2022, and culminating on February 7, 2022. All are welcome to register through the website and receive their Certificate of Participation upon completing the program. Surya Namaskar or also known as Sun Salutations – a series of 12 yoga poses that is best performed early in the morning to encourage a healthy body and a calm mind.

Yoga

Yoga has recently gained a huge international following in the past decade as more enthusiasts learn and teach yoga across the world. The practice has existed for thousands of years combining poses, breathing exercises, and meditation. Many have discovered its physical and mental benefits and how anyone could learn and practice these exercises.

Surya Namaskar

Never tried yoga before? Let’s get you started with a step-by-step guide into the poses for performing Surya Namaskar or Sun Salutations.

1. Pranamasana or the prayer pose. Stand up straight with your feet firmly on the floor. Balance your weight evenly with your elbows hanging at your sides with your palms facing forward. Breath steadily and calmly focusing on finding your center.

2. Hasta Uttanasana or the upward salute. Begin with inhaling deeply as you look upward. Followed by slowly raising your arms above your head as you keep your palms together. Enter a slight backbend by moving your hips forward.

3. Hasta Padasana or the standing forward bend. As you exhale and keep your legs and back straight, try to bring your chest closer to your thighs with the crown of your head aimed at the floor. Try to line your fingertips with your toes.

4. Ashwa Sanchalanasana or the lunge pose. First, Inhale as you bring your right knee towards your chest, and second, stretch your left leg backward. Try to balance your body as you raise your head forward.

5. Adho Mukha Svanasana or the downward-facing dog pose. Step one is to plant your palms firmly on the ground. Second, create an inverted “v” by pushing your hips backward as your palms and feet remain on the ground.

6. Chaturanga Dandasana or the plank pose. Exhale and keep your body parallel to the ground by extending your right leg next to your left leg. As your palms stay firmly on the ground, balance your body as you try to form a straight line and try to breathe steadily.

7. Ashtanga Namaskar or the eight-limbed pose. Exhale and bring your knees to the floor as your raise your hips slightly from the ground. Keep your chin rested on the floor. Breathe and hold the position keeping your chin, palms, chest, knees, and feet touching the floor.

8. Bhujangasana or the cobra pose. Slide forward and as your legs and abdomen rest on the ground, use your palms to slowly push your upper body upward. It resembles a cobra raising its hood.

Towards the end, work your way backward by returning first to Adho Mukha Svanasana, the second is to take the Ashwa Sanchalanasana pose. The third is to use the Hasta Padasana. Lastly is to proceed to Hasta Uttanasana. You should now be back to the original prayer position. Successfully practice and complete these steps to help strengthen your body and mind.

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Banana and Strawberry Protein Shake
To gain weight, it is highly recommended to eat bananas. You can drink banana after making a shake, you can also add strawberries to it to enhance its taste. To make this sour sweet shake, you will need 2 cups of milk, 1 banana, 4-5 strawberries and half a cup of full cream. Now blend all these things. If you want, you can also add some honey to it.

Almond Butter and Dark Chocolate Shake
This is a high protein shake, which contains a lot of calories, protein, carbs, fat. This is a good option for gaining weight. To make this shake, you will need 2 cups of milk, 1 dark chocolate (melted), 1 tsp chocolate protein powder and 2 tsp almond butter. Mix them well in a blender. Your high-calorie protein shake is ready, you can drink it in the morning for breakfast or lunch.

Peanut Butter and Banana Shake
Peanut butter and banana shake will also help you in increasing the weight. You can easily make this protein shake at home, for this you need 1 big cup plain curd, 1 banana, 2 teaspoon peanut butter, one and a half cup milk. Blend these things, now add ice to it and drink it.

Chocolate and Avocado Protein Shake
Avocado is included in the weight gain fruits. It contains a lot of fat as well as all the essential nutrients are also found. Eating avocado regularly can increase your weight. To make this shake, you need one and a half cup milk, 1 ripe avocado, 1 chocolate and 1 banana. Blend all the things well, now enjoy this protein shake by adding ice

Banana, Mango and Strawberry Shake
You can also drink a shake made of banana, mango and strawberry to gain weight. It is quite easy to make them. You have to take good condensed milk for this. Mix milk, any of these fruits and sugar in a mixer. Blend it well and then add some ice to it and drink it. Such shakes look very tasty to drink in breakfast. These will help in increasing the weight.

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Carrot
Carrots rich in vitamin A are helpful in making your kids grow tall. Feed raw carrots to your kids as they contain the highest amount of vitamin A. Add fresh carrots to salads or prepare fresh carrot juice at home.

Almond
Almonds are very beneficial in increasing the height of children. The vitamins and minerals present in it are very important to increase the length. In addition to healthy fats, fiber, manganese and magnesium, vitamin-E are in abundance in it. It also contains antioxidants which are very important for growing age.

Eggs
When it comes to increasing the height of your baby, you need plenty of protein in his body. Eggs are rich in proteins and these nutrients are very useful in increasing the height of your children. Serve them with boiled eggs or omelets, of your child’s choice.

Curd
Children need a good source of calcium to grow tall. Yogurt is one of the best ways to lengthen them. You can include it in the diet of children. Yogurt is a good source of both calcium and vitamin D.

Milk
Milk can do wonders for your baby’s growth. Rich in the goodness of calcium, milk helps in the formation of bones and gives strength to the body, but we all know how babies wrinkle their noses after seeing a glass of milk on the table. In such a situation, you can add chocolate or vanilla powder to milk and feed them.

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Top 5 tips for a healthy body for men & women:

To help you along your journey to fitness, we’ve put together the most effective tips for a healthy body for both men and women alike.

Set a Baseline for yourself

Start a fitness log with something as reference can be a snap in the mirror, your present measurements or just your current measurements in writing. Time to stop making excuses for the perfect moment to arrive to improve your overall health. The moment you join a gym or start walking is a good way to keep going thus making your overall health your priority and is the perfect first step to a healthy lifestyle & body.

Nutrition Makeover

Try haggling for the price as much as possible but if store employees aren’t allowed to do so, you have to respect their decision. Pay for the item right ahead of time.

Healthy Choices Galore

Low sugar high protein smoothies can be a great start to your day and an improvement for your overall health as you set the rhythm for the remaining hours. The average Indian can always keep protein bars handy for workouts and office time. Travel with your supplements and at no time are you allowed to fall back on bad habits vis-à- vis that single piece of dessert you have been eyeing for so long.

Dynamic

Variety helps you stay on the road to progress towards your healthy body & lifestyle. You can change your workouts when you are about to hit that tiresome mark. Cycling once a week complements all your high-intensive training at the gym. Lifting at home can be an easy way to keep up the spirits. The same stands true for the food on your plate. Keep tweaking your meal preps as well as our workout regimes and you’ll be enjoying that fit look in no time.

Be Proud of Progress

Joining fitness groups on social media or posting about your progress and struggles is a great way to not lose focus. The fitness community is known to be supportive and shall inspire you to continue your journey. Sharing your health & fitness goals is a time-tested method to achieving them sooner. One inspires all and your stories might just be the light at the end of the tunnel for someone else.

Along with these tips for a healthy body, consistency is another key to achieving that desired look you’ve been working for.

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Why is World Diabetes day celebrated?

World Diabetes Day is celebrated every year to give information about this disease to the people.

History of World Diabetes Day

According to the World Health Organization, about 422 million people have been diabetic since 2014. Celebration of this day was started in the year 1991. The International Diabetes Federation and the World Health Organization (WHO) started celebrating this day with the aim of spreading awareness about diabetes causes and the disease itself among the people to have an understanding about the disease. November 14, 1922 is the birthday of Sir Frederick Banting, the scientist who discovered insulin, which plays a huge role in keeping the amount of sugar in the body stable.

Theme of World Diabetes Day 2021

The International Diabetes Federation has a special theme every year to celebrate World Diabetes Day. This year’s theme is ‘Access to Diabetes Care, if not now, then when?’ Is

One out of every 10 adults in the world are suffering from the problem of effects diabetes whether short term or long term. It is spreading like an epidemic among the people and has been in the past decades. It has a very bad effect on the internal organs like the heart, brain, kidney, etc. It can also prove to be very fatal at times. To avoid this, try to make changes in your lifestyle. One can keep himself away from diabetes causes and the disease through eating nutritious food, having an exercise routine and balance in life.

Want an article like this? Try Consuming Peanut Decrease the risk of type-2 diabetes in Diabetics.

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Home remedies to protect from air pollution & to detox the body.

Turmeric
Anti-bacterial and antiviral properties are found in turmeric. It is considered a super food to fight the health effects from air pollution. They are very effective in treating cough, cold, fever, sore throat, asthma, bronchitis and lung infections. How to protect yourself from air pollution? Try to drink a glass of warm turmeric milk daily. This gives you instant relief and a better body response.

Eat foods rich in beta carotene
It helps in getting rid of headache caused due to air pollution. It also helps in increasing the immunity of the body. You can include foods like sweet potatoes, carrots, dark leafy greens, butternut squash, cantaloupe, lettuce, paprika, apricots, broccoli and peas etc. in your daily diet.

Ghee
Ghee is very beneficial for health. It helps in detoxifying the body by removing all the pollution particles and other health effects from pollution present in the body. If there is a small child in the house or ask how to protect yourself from pollution? Then you should massage your/their body, hands and feet with ghee. Along with this, massage of your/their nose and hands and feet can also be done with ghee.

Tulsi Tea
Tulsi is considered very beneficial for the body. It cleans the lungs and helps in reducing the level of health effects from air pollution. To use Tulsi, you can consume Tulsi tea daily. For this you take 5 to 6 basil leaves and boil it with water. After this, filter it and drink it by mixing honey and jaggery in it. It will be very beneficial for health.

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What are the health Benefits of Carrot juice?

• Eating carrots by adding it to salads or just by drinking a carrot juice, there is a glow on the face. This is because carrot reduces the toxicity of blood and presence of antioxidant properties, its consumption which in turn brings glow to your already Glowing skin. On the other hand, if you are troubled by the problem of acne, then try to consume carrot juices daily, due to its cleansing property.e.
• Vitamin A is found in high amounts in carrots, and Vitamin A is a very important nutrient for the improvement of our eye sight, so if carrots are consumed regularly, then we are taking good care of our eyes in turn you can finally remove your eyeglasses for good.
• Drinking carrot juice increases the amount of hemoglobin in our blood also, there are presence of high amounts of fiber that is found in carrots. Fiber, which increases the digestion power of the body is very helpful for those having a hard time with age or to those just having loose bowel movement.
• By consuming carrots or its juices daily, the bleeding from the gums stops and our teeth whitens for that fresh and beautiful smile.
• Mixing sugar and black pepper in carrot juice has the potential to get rid of cough and colds, it also provides relief in the problem of phlegm present in our throat or nasal tract for you to have a better breathing and passageway for your respiratory track.

In the end, we got to know how amazingly beneficial carrot or its juice is to our health. So, be it for a glowing face, or problems with cough or low hemoglobin in blood or any other illness, it is good for many of our illnesses.

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While there are many countries that have been traumatized due to the excessive spread of COVID-19, there are a few countries that have been successful in containing the corona virus. And, the credit for controlling the disease and restoring the country’s economy goes to the medical staffs, army of doctors and other health care warriors around the world. Hence, we should wholeheartedly dedicate this year of 2020 to our true Avengers. Our healthcare warriors who are protecting us from this fatal disease and saving millions of lives across the globe.

These healthcare warriors have been working day and night to save the lives of millions of citizens in their respective countries. They are working 24×7 without caring about their personal livelihoods and even their own life. COVID-19 is as severe and life-threatening disease for doctors and other medical professionals as it for any other human being.

The risk of getting exposed to this deadly virus is even more for health care professionals as compared to people in any other profession. Still, they are risking their lives and working in the challenging circumstances for months with limited sleeping hours and loads of work pressure.

When it comes to wearing a mask just for half an hour or so, to safe our own life, we feel it is a burden. Our doctors, nurses and other medical health care professionals are serving us for more than 15 hours a day – sometimes going beyond than that. Being trapped in the Personal Protective Equipment (PPE kits) for these many hours, treating patients with deadly Covid-19
virus and attending emergency cases is quite difficult. Knowing there is no margin for error as it is a matter of someone’s life and death, makes it an even more challenging task. The risk is not limited to our health care professionals but also their families and friends. Our health care warriors are selflessly protecting us and endangering their lives, along with the lives of everyone associated with them for us.

We must acknowledge their sacrifice and understand the kind of pressure they have been going through during this pandemic. Many of the health care professions are not meeting their families for days and weeks and are working in extreme conditions relentlessly. Tons of doctors, nurses and other associated medical staffs have lost their lives while treating corona
virus patients across the world. This is the most exhausting and challenging time for the medical health care professions and the medical healthcare system as well.

Today, the health care professionals including, doctors, surgeons, nurses, and other allied members of the hospitals are our frontline soldiers equipped with PPE kits, are burning the midnight oil to save countless lives. The intensity with which the corona virus has spread everywhere during the past few months shook the world. However, it has changed the whole dynamics of the medical health care system across the globe.

How Did the Corona Virus Pandemic Change the Medical Health Care System?

We have seen that the corona virus pandemic has completely changed the outlook of the medical health care system and other associated sectors. During this crucial time of COVID-19 pandemic where the virus has affected the lives of millions of people around the world, we have seen how our medical health care experts and researchers have broken many barriers to pursue an answer hoping to stop one of the worst pandemic in history. We have seen how these experts dealt with the novel corona virus i.e. SARS-CoV-2 virus in record time.

We have never experienced the rapid growth in developing diagnostic kits or initiating clinical trials too fast before the existence of corona virus pandemic. In just a few months, we have seen our experts have researched and conducted a number of clinical and
vaccine trials in such a short time.

On April 11, 2020, we have formed a collaborative organisation called the Global Indian Physicians COVID-19 Collaborative to bring all the Indian physicians from 45 countries together at one platform. The Global Indian Physicians COVID-19 Collaborativ was established in association with The Global Association of Physicians of Indian Origin (GAPIO), Canadian Association of Physicians of Indian Heritage (CAPIH), the British Association of Physicians of
Indian Origin (BAPIO), the American Association of Physicians of Indian Origin (AAPI) and Canadian Indian Network Society (CINS).

How Can We Get Better to Handle the Corona Virus Pandemic?

Today, we need to come together and fight the corona virus pandemic as one unit. The establishment of the Global Indian Physicians COVID-19 Collaborative has provided a good platform for doctors and surgeons and other medical staffs to have a brainstorm, share ideas, and cooperate with other countries to use each other’s resources and come up with the best possible ways to defeat corona virus. And, in the process of fighting the corona virus, we must not forget to provide our health care warriors with everything to support them.

Our health care warriors are facing a huge challenge of not getting sufficient supplies of the essential safety equipment, especially the Personal Protective Equipment (PPE kits). In many countries like France and Italy, we have the inadequacy of surgical masks. In poorer countries, the situation is even worse.

Even after facing such life-threatening problems, our health care warriors are putting their lives in danger and treating corona virus patients. The physical, emotional and mental stress on the health care professionals is the same as soldiers face during the war.

Losing patients even after giving their best to save them leaves a mark on the mental health of the doctors. After all, doctors, surgeons and other medical staff members are also human beings. Every time when a patient loses their life even after doctors putting their best efforts to save them, it shakes the doctors. Other than that, they too have families to take care of.

However, due to the excessive pressure and work load, our health care warriors are not able to meet their families, kids, spouses and parents for weeks.

Corona virus might not last forever, however, the heroism and dedication these health care warriors are showing will definitely last forever. Hence, let us take a pledge today to support the health care professionals in any way possible.

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According to health experts, the benefits of drinking rice water appears after soaking rice is rich in starchy properties, believed to be beneficial for hair, skin and gut health. How much more beneficial rice water can be for your health.

The Health Benefits of Drinking rice water

Benefits of rice water for hair

Rice water is a rich source of inositol, according to the reports of the Cleveland Clinic. Inositol is an antioxidant that is considered essential for hair. Apart from this, nutrients like magnesium, zinc, vitamins-B and E are also found in it which are considered helpful thus putting rice water on hair is a good way of keeping your hair healthy and shiny.

Benefits of drinking Rice water on Gut

Rice water is a rich source of fiber. Fiber promotes bowel movement and reduces constipation, thereby keeping the digestive system clean and healthy. Due to the proper functioning of the digestive system, the body remains free from many serious diseases.

Rice water – the Best energy booster

For people who often have problems with fatigue, the water coming out of cooked rice is considered particularly beneficial including the cooked rice which is a good source of carbohydrates. Among the many benefits of drinking rice water every morning will not only bring you many health benefits, but it can also be a caffeine-free energy booster drink for you.

Benefits of rice water on skin

Rice water contains amino acids, minerals and antioxidants that can act as anti-aging for your skin. Drinking rice water reduces the risk of wrinkles on the face over time. Not only this, drinking rice water is also helpful in keeping the skin safe from loosening for a long time.

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A Healthy Kids Diet should Include these below nutrients :

Vitamins– Foods rich in vitamins should be included for proper child development and growth. Vitamin D is very important for bone health and height. Vitamin D helps in the absorption of calcium in the body. Vitamin D deficiency can not only lead to weak bones but also stunts child development and growth. This also has a negative effect on the height of the child. Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, Riboflavin, Ascorbic Acid and Vitamin F are also essential for proper development of children. You must include fruits and vegetables in the diet of children for vitamins.

Minerals- Minerals are also necessary for child development and growth. You must include foods rich in iron, magnesium, phosphorus, iodine, manganese and fluoride in a child’s diet. These minerals help in increasing the growth of children. Calcium is also very important for the body. This not only strengthens the bones but also improves the overall development of the child.

Protein- Protein is considered to be one of the most important dietary factors when it comes to increasing height in children. Protein plays an important role in the building, growth and maintenance of muscles and tissues. Lack of protein can result in stunted or abnormal growth as well as low muscle mass. Therefore, you must include the right amount of protein in your child’s diet for a healthy growth & development of a child’s growing body.

Carbohydrates– Carbs are also considered very necessary in the diet to increase the height of children. Carbohydrates provide energy to the body. Carbohydrates are essential for maintaining energy in children. Include healthy carbohydrates in your child’s diet. For carbohydrates, you can include whole grain foods like wheat and barley.

Other Nutrients- A child’s diet should include carbohydrates, proteins, vitamins and minerals as well as omega-3 and omega-6 fatty acids. This affects the health and height of your baby. You should also include good fatty things to strengthen the bones of children. For this, you can also feed ghee and butter to children. Choose foods for children that contain all the nutrients and aids in child development and growth.

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Ayurvedic rules for healthy Eating

Eat hot and fresh food

According to Ayurveda eating rules, we should avoid eating cold and stale food. There are three main natures of the body – Vata, Pitta and Kapha. We can get sick if their balance is disturbed. Along with this, eating too hot should also be avoided as it helps in increasing the pitta dosha in the body. On the other hand, cold and kept food has a bad effect on the digestive system. Therefore, after cooking the food immediately when it becomes lukewarm, then it should be consumed.

Avoid eating too much

There is a lot of Importance of eating healthy, but eating healthy is also to avoid eating too much. Many people have a habit that they eat more than they need after seeing good food. It is very harmful for the body. Due to this you can have constipation, acidity and digestive problems. It can disturb the balance of Vata, Pitta and Kapha. Along with this, try to keep the dinner very light. Follow the above Ayurvedic rule of avoiding eating too much, to avoid having a bad stomach.

Use jaggery instead of sugar

If you are fond of eating sweets, then instead of sugar, then a healthy diet alternative of sweet is jaggery (Jaggery Health Benefits). According to Ayurveda, with its regular consumption, you get rid of the problems of gas formation in the stomach. Along with this, if you have joint pain etc., you should consume it together with ginger. This will help in getting rid of the pain. Consumption of jaggery with warm milk ends problems like cold and flu.

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Below are the nutrients from banana consumption.

Studies show that eating 100 grams of bananas consumes calories (89), water (75%), protein (1.1 grams), carbs (22.8 grams), sugar (12.2 grams), fiber (2.6 grams) and fat (0.3 grams).) can be obtained. In many studies, eating banana daily has been shown to be particularly beneficial for health.

Health benefits of Banana

Beneficial for diabetics

Diabetic patients are often worried about the selection of fruits. Since banana has a sweet taste, most people avoid eating banana due to this disease. Eating banana, according to the American Diabetes Association, diabetics should eat bananas because they contain fiber. Consuming fiber helps in reducing blood sugar levels. Furthermore, based on a 2018 review, the authors concluded that eating a high-fiber diet may reduce the risk of type-2 diabetes. Contrary to the notion, one should eat banana to reduce type-2 diabetes.

Beneficial for heart

Diabetic patients are often worried about the selection of fruits. Since banana has a sweet taste, most people avoid eating banana due to this disease. Eating banana, according to the American Diabetes Association, diabetics should eat bananas because they contain fiber. Consuming fiber helps in reducing blood sugar levels. Furthermore, based on a 2018 review, the authors concluded that eating a high-fiber diet may reduce the risk of type-2 diabetes. Contrary to the notion, one should eat banana to reduce type-2 diabetes.

Beneficial for asthma patients

A 2007 study suggests that eating bananas may help prevent wheezing in children with asthma. One reason for this may be the antioxidant and potassium content in bananas, however, more research is needed to confirm these findings.

Digestion gets strength

Diabetic patients are often worried about the selection of fruits. Since banana has a sweet taste, most people avoid eating banana due to this disease. Eating banana, according to the American Diabetes Association, diabetics should eat bananas because they contain fiber. Consuming fiber helps in reducing blood sugar levels. Furthermore, based on a 2018 review, the authors concluded that eating a high-fiber diet may reduce the risk of type-2 diabetes. Contrary to the notion, one should eat banana to reduce type-2 diabetes.

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Ways to improve wellbeing with healthy eating habits & good nutritional intake

New examination finds that your food decisions may likewise influence your temperament and emotional wellness. This is now and again called the “food-state of mind association.”

Way to improved wellbeing with healthy eating habits – Studies about the “food-disposition association” have been restricted and have demonstrated blended outcomes. In certain investigations, individuals who don’t have a solid eating routine were bound to report manifestations of sadness or other psychological wellbeing issues.

What’s more, there seems, by all accounts, to be some relationship between specific supplements in food and enthusiastic prosperity. These supplements incorporate omega-3
unsaturated fats, folic corrosive, nutrient D, magnesium, vitamins, and tryptophan. These are normally found in foods and supplements that are a part of our eating routine.

For the present, the most ideal utilization of such foods that will help your emotional well-being is to concentrate on your general dietary examples.

Developing healthy eating habits as you age for mental wellbeing

Taking care of your body as you age –

Smart dieting is significant at any age, yet turns out to be much more so as we reach midlife and past. As you age, having a solid eating routine can assist with improving mental wellness, helps maintain your vitality levels, and increment your protection from diseases

your protection from disease. Healthy eating habits can likewise be the way in to an inspirational viewpoint and remaining sincerely adjusted. Be that as it may, good dieting doesn’t need to be tied in with slimming down and penance.

Or maybe, it ought to be tied in with getting a charge out of new, delicious food, healthy fixings, and eating in the organization of loved ones.

Regardless of your age or your past dietary patterns, it’s never past the point where it is possible to change your eating routine and improve the manner in which you think and feel.
Improving your eating routine presently can support you:

Live more and more grounded

Great food nourishment can help insusceptibility, battle sickness causing poisons, maintain optimal weight, and lessen the danger of coronary illnesses like; stroke, hypertension, type-2 diabetes, bone misfortune, and malignancy.

Alongside physical action, a fair eating regimen can likewise add to upgraded autonomy as you age.

Omega 3 for your mind and soul –

Individuals who eat organic product, verdant veggies, and fish and nuts stuffed with omega-3 unsaturated fats might have the option to improve their physical wellbeing and decline the danger of Alzheimer’s ailment.

Cancer prevention agent rich green tea may likewise upgrade memory and mental
sharpness as you age.

Good dieting is about something beyond food –

Eating admirably as you age is about something beyond the quality and assortment of your food.

It’s additionally about the delight of eating, which increments when a supper is shared. Eating with others can be as significant as adding vitamins to your eating routine.

A social environment animates your psyche, makes suppers progressively pleasant, also helps with your psychological wellbeing, and can assist you with adhering to your good dieting arrangement.

Making eating times a social encounter. The straightforward demonstration of conversing with a companion or cherished over the supper table can assume a major job in soothing pressure and boosting our mental wellness

Assemble the family consistently and keep awake to date on everybody’s lives. Welcome a companion, colleague, or neighbor over. Visiting a grown-up day care focus or taking a crack at a senior dinner program can likewise give both friendship and nutritious suppers for more seasoned grown-ups.

The most effective method to make a sound eating regimen –

The way to achieve a good diet is to concentrate all in all, negligibly prepared food that your body needs as you age—food that is as near its regular structure as could reasonably be expected. Our bodies react distinctively to various food nourishments, contingent upon hereditary qualities and other wellbeing factors, so finding the solid eating routine that works best for you may take some experimentation.

Food & Nutrients for a good mental health & psychological well-being

Eat a lot of leafy foods –

Break the apple and banana trench and go for shading rich pickings like berries or melons. Focus on 2-3 servings every day. With regards to veggies, pick cell reinforcing, rich dull, verdant greens. For example, kale, spinach, and broccoli just as beautiful vegetables like; carrots and squash. Make veggies increasingly tempting by showering them with olive oil, sprinkling with goat cheddar, or sauté with garlic or stew pieces. Pursue 2-3 cups each day as they help a lot in keeping your mind healthy.

Pick calcium for strong bones –

Keeping up bone wellbeing as you age relies upon satisfactory calcium-rich food consumption to forestall osteoporosis and bone cracks. Great sources incorporate milk, yogurt, cheddar, or non-dairy sources, for example, tofu, broccoli, almonds, etc.

Eat sound fatty acids –

Instead of attempting to remove fat from your eating regimen, center around getting a charge out of good fats, for example, omega-3s— found in fish oil, that can help your body fight against aches and pains and bolster your state of mind.

Manage your protein intake –

As you age, eating enough excellent protein can improve your state of mind, support your protection from stress, uneasiness, and sorrow. It can even assist you with cognitive function

Be that as it may, eating an excessive amount of protein from processes meat items, for example, franks, bacon, and salami, may be a cause of coronary illness, malignancy, and other medical issues. Shift your wellsprings of protein as opposed to depending on only meats. Try including fish, beans, peas, eggs, nuts, and seeds in your diet.

Consume fibrous foods –

Dietary fiber can accomplish such a great deal more than keep it customary. It can lower your risk of coronary illness, stroke, and diabetes, improve the wellbeing of your skin, and help you to get in shape. As you age, your absorption turns out to be less proficient, so it’s imperative to remember enough fiber for your eating regimen.

Pick your carbs intelligently –

Pick entire grains over prepared white flour for additional supplements and fiber and cut down on sugar and re fined carbs. Not at all like complex carbs are that wealthy in fiber and refined. So it is always advised to choose brown rice and brown sugar over the whites.

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As we know, there is a complete lockdown across the country, we do have an opportu nity to boost our immune system naturally by using some home remedies.

After all, it is our immune system that con stant fights off harmful organisms, viruses
and bacteria that damage our body. In a nutshell, our immune system works like an internal army and protects us from any possible infections, diseases and other potentially harmful invaders.

Therefore, we would like to share with you some best home remedies to boost your immune system naturally while staying at home during the
lockdown.

Lemon
Lemon is used in almost every household and is easily found item in the market as well.
Most of us are already aware that lemon is a citrus fruit that is known for its Vitamin C content. Lemon strengthens our immune system as Vitamin C helps our white blood cells to work properly, which plays an important role in order to fight infections and remove toxins
from our body.

You can either drink lemon water or lemon ginger tea early in the morning. While drinking lemon ginger tea will help boost your immune system, having lemon water will keep you hydrated as well.

Garlic
Garlic is one of the most effective naturalantibiotics that have antimicrobial, antifungal, and antibacterial properties. According to a study, people who take the garlic supplements have significantly low chances of catching a cold as compared to those who do not take the garlic supplement. Garlic also helps to recover from a cold quickly as it also has potent antioxidant properties.

You can take the garlic soup that is prepared by using ingredients that are easily available
at home. Here, we are sharing with you the Recipe of Garlic Soup

• 1 teaspoon oregano
• 1 teaspoon thyme
• 1/4 cup of olive oil
• 2 cups of milk
• 2 sliced onions
• 32 ounces of broth (vegetable/ chicken)
• 4 tablespoons of ghee or butter (as per your
preference)
• 5 – 6 whole heads of garlic
• Black pepper (for taste)
• Sea salt (for taste)

Pour the olive oil into a pan, halves the heads of garlic without peeling it and put it in the
pan. Roast it until the garlic cloves get brown and start to fragrant. Melt the butter/ ghee in a pot and put sliced onions. Sauté it over medium heat and keep stirring the onions. Add the herbs mentioned above along with salt and pepper and sauté it for 2 minutes approximately.

Once the garlic cloves cool slightly, pick up the shell of the garlic heads and blend them
into the onion mixture. Add broth as per your taste and simmer for 15 minutes
approximately. Reduce the heat and add the milk and keep blending the soup until it gets
smoother. Drink it warm to strengthen your immune system.

Ginger
Ginger, of course, is another food item that is easily available in our regular household
and is used in every kitchen in India. Ginger possesses strong anti-inflammatory and antioxidant properties that not only reduce the inflammation in the body but also fight toxins in our body.

Ginger also improves the blood circulation in our body. You can escalate the use of ginger in your regular cooking and can also start drinking the famous ginger tea to boost your immune
system.

Green Tea
Green tea has a number of health benefits and strengthening the immune system is one
of them. It has strong antibacterial, anti-fungal, antioxidant and antiviral properties that
help boost our immune system.

The use of green tea in regular households has surged in recent years and can be easily
found in the local shops as well.

Honey
When it comes to home remedies for boosting the immune system and we do not include honey, it is nearly impossible! Honey is a natural antibacterial and antioxidant that not only helps strengthen your immune system but also reduces the body fat.

You can either drink a glass of lukewarm water mixed with a spoon full of honey to strengthen your immune system or can also add lemon in it to detoxify your body.

Turmeric
Turmeric has high antioxidants that help our immune system develop protective
antibodies and fight off the harmful viruses. It also has curcumin that is beneficial to heal
the gut and boost our immune system.

You should drink a glass of lukewarm milk with a spoon full of turmeric powder. It is
also known as the golden milk.

Black Fennel Seeds (Kalonji)
Black Fennel Seeds are known as the seeds of blessings as it possesses high levels of
properties that help boost the immune system.

Black Fennel Seeds also helps in stimulating the body’s energy and helping us to recover
quickly from fatigue.

Well, we know that we cannot control everything that is happening; however, we
can control our eating habits and make them healthier.

While there is significantly upsurge in the total Coronavirus cases across the world, the number of COVID-19 cases has crossed 4,000-mark lately. Considering the population, the awareness and precaution level of our country that we have been seeing in the last few months, keeping yourself safe from any potential harms from outside and the internal threat is very important. Hence, you would not want to put yourself and your family members at any risk in this drastic situation.

Therefore, it is very important that you switch to healthy eating habits during this tough time. Also, keeping your stress under control is essential along with a healthy diet.

Get proper sleep and do not overuse the mobile phones, computers, laptops or watch
television excessively. Do regular exercise and cardio and indulge yourself in physical
activities while being at home.

Always remember, it is your responsibility to take care of yourself and your family while
we are at risk of this invisible and vicious enemy that is endangering the human race
at a very rapid pace

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World Egg day, 8^th Oct: Awareness on health benefits of Egg

World Egg Day is celebrated every year on 8 October to make people aware about the health benefits of eggs. From heart diseases, to the overall fitness of the body, the consumption of eggs is considered very beneficial in maintaining healthy eyes and muscles and that is one of the many health benefits of eggs. Let us know about the health benefits of eating eggs daily and egg nutrition facts in the following slides.

Egg health benefits 1: Egg is rich in protein

Consuming a protein-rich diet is considered most essential for building muscles in the body and keeping them healthy. Eggs are a good source of protein, so eating an egg or two can be included with the daily requirements of protein which now can be easily met. Consuming eggs can be beneficial for the maintenance of body cells, bones and muscles. Consumption of eggs gives energy to the body.

Egg health benefits 2: Egg keeps heart healthy

There is a common belief among people that eating eggs can increase the level of cholesterol in the body, A misconception has been proved that studies found the opposite, that consumption of eggs helps in increasing good cholesterol. The American Heart Association says that eating an egg every day helps keep the heart healthy, as well as can reduce the risk of all types of heart diseases.

Egg health benefits 3: Eating egg is beneficial for eyes

Eyes are considered to be the most beautiful gift of God. According to health experts, you can keep your eyes healthy by consuming one egg daily. Eggs contain lutein and zeaxanthin which are healthy antioxidants and two common nutrients that gives benefits for the eyes. People who consume eggs are also less prone to loss of vision or complications of other diseases.

Other health benefits of eating eggs

• Eating eggs can improve metabolism, which is helpful in maintaining weight control and lets us perform our daily routines.
• Egg also helps in maintaining cellular health. Eggs are considered a good source of choline, a nutrient important for the body’s cellular health.
• In addition to maintaining cells and increasing DNA synthesis, choline may also help improve metabolism.

Want to read more about Healthy Foods? Check out these articles, Health Benefits of cashews, Uses and its Side Effects & Benefits of Date Palm

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After this, the governments of the respective countries will decide whether to include the vaccine in the measures to control the spread of malaria. The WHO has said that this vaccine has brought great hope for the countries most affected by malaria.

More than 3 lakh cases of malaria in India every year

Children under the age of 5 are at the highest risk of malaria. Every two minutes a child dies due to the cause of malaria. In 2019, there were 4.09 lakh deaths due to malaria worldwide, of which 67% i.e. 2.74 were children, whose age was less than 5 years. There were 3 lakh 38 thousand 494 cases of malaria in India in 2019 and 77 people died. In the last 5 years, India had the highest (384) deaths due to malaria in 2015. Since then, the death toll has steadily decreased and remained at bay since.

Vaccine trials in African countries

The malaria vaccine RTS,S/AS01 was used in 2019 as a pilot program in Ghana, Kenya and Malawi. Under this, 23 lakh children were given the vaccine, based on its results, the WHO has now approved the vaccine. The worlds first malaria vaccine was made in 1987 by the GSK company.

According to the results of the pilot project, the worlds first malaria vaccine is safe and can prevent 30% of severe cases. Of the children given this vaccine, two-thirds of them were those who did not have mosquito nets as protection. It has also been revealed that malaria vaccine does not have any negative effect on other vaccines or any other measures to prevent malaria.

The WHO recommends giving children in sub-Saharan African countries 4 doses of malaria vaccine by the age of two. This vaccine neutralizes Plasmodium falciparum. Plasmodium falciparum is one of the five parasites that are the cause of malaria and is the most dangerous. According to the WHO, 4 out of every 10 malaria cases can be prevented by the vaccine and 3 out of 10 people can be saved in severe cases.

According to the WHO, malaria causes 4.09 lakh deaths worldwide every year, most of them children from African countries. Half of all malaria deaths worldwide occur in six sub-Saharan African countries, a quarter of these cases are from Nigeria. The primary cause of malaria is the feeding of infected mosquitos on humans.

Below are the listed symptoms of malaria

• High fever
• Headache
• Sore throat
• Tiredness
• Restlessness
• Vomiting
• Anemia
• Muscle pain
• Bloody diarrhea

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There are a lot of benefits of eating cashews that keep us healthy, for it is, rich in protein, minerals, iron, fiber, folate, antioxidants, minerals, vitamins and calcium. However, some people are also advised not to eat cashews.

Health Benefits of cashew nuts

Extremely beneficial for pregnant women

Eating cashews is very beneficial for pregnant women. By consuming cashew, the fetus growing in the womb also gets all the nutrients provided by cashew nuts. It is very good for the nutrition and brain development of the child. Pregnant women can eat 10 cashews a day.

Keeps energy intact

Another of the health benefits of cashew nuts is being a good source of energy. It keeps filling our bodies with energy for us to do our daily routines. If your mood gets spoiled on talk, then eating 2-3 cashews daily will give relief in this problem.

Sharpens Memory

Cashew is a treasure trove of B vitamins. Consuming honey after eating cashew nuts on an empty stomach in the morning strengthens the memory. Another benefit of eating cashews provides relief in the problem of low blood pressure. At the same time, the formation of uric acid stops.

Sanjivani for skin and hair

Cashew is rich in protein. It is very beneficial for skin and hair. By eating cashew, the skin starts glowing. It shines even in color. It is used in home remedies to enhance beauty.

Loss of blood goes away

Cashew is a good source of iron. Therefore, this is one of the health benefits of cashew nuts to people who are deficient in blood, so it’d be better for those people to consume cashews daily.

Digestive power will improve

The antioxidants present in cashews increase the digestive power. This will strengthen the digestive system and help to better digestion for a smoother and better distribution of nutrients.

Removes calcium deficiency

Cashew contains vitamins, proteins as well as calcium. Consuming cashews daily removes calcium deficiency and makes bones strong.

These are signs that you should not eat cashews

• Patients with headache or migraine should avoid consuming cashews. The amino acids present in cashews can trigger headaches.
• Those who have stones, they should not consume cashew nuts. Eating it can increase the problem of stones.
• If you want to lose weight, do not eat cashew nuts. There are about 163 calories and 13.1 fat in 3-4 cashews. Eating more cashew nuts leads to weight gain.
• Patients taking medicines for diabetes, thyroid, arthritis and urinary problems, consult a doctor before eating cashews.
• Those who have high blood pressure problems, they should not eat cashews because the sodium found in them can increase blood pressure further.
• Women should avoid consuming cashews during menopause. Its effect is hot, due to which there can be a problem of hot flash.
• Eat only 4 to 5 cashews every day. Eating too much will not be good for health.

Want more articles like these? Check out Health Benefits of Brown rice, Benefits of Dragon Fruit & One apple many benefits.

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Common signs and symptoms that linger over time
• Fatigue
• Shortness of breath or difficulty breathing
• Cough
• Joint pain
• Chest pain
• Difficulty concentrating or trouble sleeping
• Muscle pain or headache
• Fast or pounding heartbeat
• Loss of smell or taste
• Depression or anxiety
• Fever
• Dizziness on standing
• Experiencing a greater level of fatigue than you

VitalLife offers Post Covid Rehabilitation Program for people with past Covid-19 to help repair and restore their health.

Post Covid-19 Syndrome: Strong Immune Vs Weak Immune System
Some people’s immune systems may respond to covid-19 more strongly than others, a weaker immune response to Covid- 19 might lead to symptoms lasting several months. Strengthens your immune system with ozone therapy and intravenous vitamin infusion.

Immune System Fighter
Step 1: Strengthening the immune system and enhancing the efficiency of your bodily functions.
Step 2: Receiving intravenous vitamin therapy to stimulate antioxidant activities and reduce inflammation.

Post Covid-19 Syndrome: Tips for Coping with Chronic Fatigue After Recovery

1. Identify anything that maybe causing chronic fatigue such as disruptive sleep,
   anxiety, pain or depression and consult your Physician if it disrupts your activity of daily living.
2. Remain Physically Active: this helps keep awake during the day and improves sleep at night Slowly try a small amount of light activity with regular rests.
3. Planning – plan around the times of day you have the most energy Your body needs rest to continue healing, take short breaks, calm your mind, and try breathing or relaxation techniques.
4. Energy Booster and IV Antioxidant Booster
   • A fast and effective way to supply vitamins and minerals to your body.
   • Reduces inflammation.
   • Helps you feel invigorated.
   • Increases energy levels in your body
5. Hyperbaric Oxygen Therapy
   • Suitable for those experiencing fatigue.
   • Helps to stimulate the repair mechanism inside
   your body.
   • Enhances oxygenation
   • Helps to increase energy levels in your body.
   • Reduces pain.
   • Helps to improve your sleep quality.

VitalLife is a subsidiary of Bumrungrad International Hospital. We specialize in Regenerative and Anti-Aging Medicine. It is our mission to provide you with the knowledge and the instruments to prevent nature from being the determining factor on how long, how active, and how enjoyable your life will be.

Everything we offer is based on scientific substance, full personalization, and a trustworthy partnership.

The post Things You Need To Do After Recovering From Coronavirus appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

Fatigue is basically a lack of energy. Now, this is not confined to only a physical condition. It can also be a lapse mentally too. The person suddenly becomes very lethargic.

Causes of Fatigue – Why fatigue happens?

Fatigue reasons may be caused largely due to monotonous lifestyle or factors only the person may best know why. Fatigue can also occur due to a lack of stamina. they have less enthusiasm to strive hard like before and always complain of tiredness which can be a combination of fatigue and weakness. Therefore, it could be that the food they eat, may not energize them at all. the question is, is there a solution to it at all? Are the solutions mental or can they be solved through medicines?

Before attempting to find the truth behind that, we need to see the symptoms that lead to fatigue too.

Symptoms of Fatigue :

Fatigue symptoms may occur at any time or any given place, there are many other disorders that are equated as fatigue.
• A disease or ailment like Thyroid, anemia, Chronic fatigue syndrome, COPD, etc. These are treatable at the hospital and do cause drowsiness or tiredness, but cannot be called fatigue.
• A historical analysis of the patient’s health needs to be done to ascertain its only fatigue.

Ten ways to beat Fatigue

Breathing:
Breathing is a reflex action, which goes on without our concentrated effort to do so. That is good enough until a problem arises like fatigue. This would mean, that a person has not been breathing properly and needs to concentrate on it every day. Shallow breathing drops energy levels and results in fatigue. Therefore, if the person, takes deep breaths, in a concentrated fashion, the oxygen would be pumped into the respiratory system and thereby the bloodstream. Good energy is the result of deep breathing, to drive away fatigue.

Eating or Dieting Pattern :
One of the fatigue reasons is the possibility of people who tend to over-eat or eat at irregular intervals. There has to be a method to eating, and the stomach can accept only food to a particular extent. If one tends to overload the stomach, the digestive system does not function as fast it should. this would result in a strange kind of tiredness, as it is the biological system that is pulling you down. The best way to defeat fatigue is to eat minimum quantities and increase the number of times you consume. This will result in energy and you will stay fit.

An Active Life :
One requires an exercise regime, to get energized throughout the day. Exercise walking briskly or jogging keeps the vital organs busy and healthy, as oxygen gets pumped in. it is not confined to robust energy only, but to the nervous system also, which results in oxygen flowing into the brain chambers. Exercising not only helps fatigue go away but also enhances your quality of life, and results in great stamina levels.

Water
The body has to be kept hydrated at all times. A regular cup of water at periodic intervals, would keep dehydration at bay, and cause less fatigue. one cannot perform any duties, by postponing thirst since one is busy with some other mundane activity. The blood circulation, and muscles would be hit badly, if the regular water intake is not maintained as its health benefits are many, and with that comes tiredness & fatigue. Make sure that you keep a bottle of water by your side so that you can drink water at regular intervals and keep the fatigue away

Avoid Late Night Activities :
The other way of defining this is to say, hit the bed early in the night. Sleep deprivation is one major reason for fatigue and many tend to stay up watching TV late at night or chatting on their mobiles and tend to wake up with fatigue and weakness the next day. A man should sleep for seven hours through the night and a lady at least eight. It is also equally important not to oversleep, and wake up early in the morning.

Try Not to Over learn or Over Think :
With so many technological advances, we tend to load our heads with others’ problems, which hardly matter to us. Just avoid an overload of thoughts and shut down all that is running in your head, so that your focus is maintained, and the brain is not taxed, for it to create fatigue. So, it is important to shut your brain when not required to avoid fatigue and mental exhaustion.

Be Optimistic All the Time :
A train of positive thoughts would result in positive results only. For a human to be pessimistic all the while, the results would be
unwarranted negative thoughts and drain of energy talking and thinking about it. A positive mind leads to better thoughts, better oxygen flow which keeps fatigue at bay.

Entertain Yourself :
Boredom is a part of everyone’s lives and can’t escape it. Take a break often from your life or mundane chores and listen to some music. It may help you dance a bit too, and in time would take you on a nostalgia trip. Even a book is exciting. Singing along with the music is also a good way to remove fatigue.

Do Not Hold Emotions :
Another fatigue reasons is holding back thoughts, which have to be necessarily spoken out, which would cause mental turmoil, leading to fatigue. therefore, it is imperative to speak up your mind, If the situation permits. Mulling the same thoughts in your head would cause brain fatigue.

A Cat Nap Leads to Power :

Since you are awake from early morning, and the day’s activities are endless and tiring, a short nap would be the best way to energize yourself.

Even if it means sleeping for just a while, it boosts your energy to efficiently handle the rest of the day and get rid of fatigue.

As seen above, fatigue reasons are caused by ourselves with hardly any interference from any external factors. If that is the fact, the solution to fatigue problems also lies within ourselves for wellness. Yes, one may have got into a habitual life, which may prove detrimental on the long run, but resetting it once in a while would help you lead a life free of fatigue and everlasting positivity.

Want to read more articles about Foods For good sleep, Foods that beat fatigue & tips to boosting your immune system naturally at home.

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Tips for a flat Stomach & a slim tummy

Avoid foods with trans fat

Excessive consumption of trans fat is the cause of tummy fat, so to stay healthy ,reduce tummy fat, and achieving that slim tummy, stay away from trans fat. Whenever you buy a product, read the label on it carefully. Avoid buying or eating products that contain trans fat for a flat stomach.

Healthy breakfast

Avoiding breakfast leads to increased appetite and weight gain. So don’t skip breakfast because it’s known to be the most important meal of the day, try eating a walnut with breakfast in the morning.

Intermittent fasting beneficial

Intermittent fasting is a pattern of eating, in which one has to skip meals after being hungry for a long time. At what time to eat and when not to eat, it is decided in advance. One of its most popular ways is to stay without eating for 16 hours and eat only for 8 hours in a day. By adopting this method, you can feel the reduction in tummy fat within six to 24 weeks and now being close to achieving that flat belly or slim tummy.

Lifestyle change needed

It is very important to make lifestyle changes in the long run. This will help in reducing tummy fat. When healthy habits are adopted, fat will not accumulate in the body itself so it’d be best to look for flat belly exercise to help you reach your goals.

Increase the amount of protein in the diet

Foods like soybeans, tofu, nuts contain protein. By including protein in the diet, there will be no hunger and calorie intake will be less, due to which fat will not accumulate around the stomach and be helpful in getting you a flat tummy.

Want more articles like this? Here’s Try Malaika Arora’s gym look during workout, Surya Namaskar – 12 Steps to a Healthy Body & Walking meditation.

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Waking up early at time of Bramha Muhurtha:
The religious minded Hindus have always believed that the Muhurtha time, is when the mind is kept fresh, and would absorb fresh knowledge and perceive it too. Therefore, a walking exercise, which starts in the first muhurta ends only after 96 minutes at the rise of the Sun.
The theory is further propounded by the Ayurvedic experts, that the walking
undertaken during this period, chanting or murmuring the lord’s name has manifold health benefits, in comparison with the normal days walk given the same time interval. the result of all these, is that the person who follows this routine is blessed eternally with sound health.

Therefore, the choice becomes none at that point of the day. But, the Bhrama muharta
time, is where they can chase their own pursuits towards the strengthening of their
religious beliefs and optimizing their exercise routine, which result in wonderful benefits.
Therefore, one needs to create the special time and the muhurtha time is heralded as
the best.
The ‘Oxygen “factor:
All of us know, that oxygen is there in the atmosphere. But this oxygen tends to get
contaminated as the day progresses with all kinds of carbon emission fro motor vehicles,
toxic air from factories. The Muhurtha time is best time for inhaling oxygen, which is purest in its form. This is called nascent oxygen or in other words. it mixes easily with the blood, and thus could be called “Oxy Hemoglobin”.
Therefore, this is the best result one could hope for, during their exercising, which
would lead to multiple health benefits, which are briefly described below.
• Relief to cramps, pain etc.:
Yoga or walking stretches’ every muscle and nerves in your body. Doing it through muhurta time, would have more benefits, thanks to the pure oxygen factor and there would be fast relief to cramps, body pain etc.
• Boost in Energy levels:
Since the blood circulation is on a high, the chances are that the adrenalin gets pumped
better, which would lead to energy levels never experienced before.
• Best for developing an immune
system:
An Immune system, is through which all the radical bacteria can be kept at bay. With
good blood circulation, immunity is at its high. This would lead to a non-disease life.
• Minerals & Vitamins:

There are many vitamins and minerals the human body needs to stay healthy. With clean blood circulating, vitamin and mineral oriented food gets easily absorbed in the mainstream, contributing to good health and increased power to exercise.
• The Ph factor:

The ideal PH should be 7.4. This is what separates us between becoming alkaline or acidic. Early morning exercises, purifies the blood, and the acidity is removed to a large extent. Ideal Yoga exercises to be done during
Bramha Muhurtha:
During the Muhurtha time, there are high levels of energy present in the atmosphere.
This is called ‘Prana” in Sanskrit, and there a few yoga exercises that can be done during the 96 minutes, which would have a splendid effect on one.
• Surya Namaskar:

An exercise to welcome the sun, and worship the sun god. The movements start out easy, but would get slightly complicated during the 4-minute asana or ritual. The whole body is stretched to the maximum, with the loosening of muscles being felt. Doing it twice in a single muhurta is ideal.
• Nadi Shodan Pranayama:

This yoga asana purifies the energy channels. It has everything to do with breathing and the
alternate way of breathing too. It does away with the heat created inside the system, and helps retain the normal temperature. Since the air is clean during muhurta time, it becomes an invaluable
exercise.
• There are other asanas too, which can temperature. Since the air is clean during
muhurta time, it becomes an invaluable
• There are other asanas too, which can
remove the fat, gives you a certain lightness
and strengthens your digestive system.
Swimming:
Swimming is an ideal exercise and the best, as it calls for all exertions of the body. A swim
during the second muhurta is ideal .

Who should not practice exercising during Brahma Muhurta:

• Women who are pregnant.
• very young children.• old people, who are not used to the
timings of this auspice’s hour.
• People who are mentally sick or
physically handicapped.
• People who know the previous meal
is yet to be digested, and are still
feeling full in the stomach.
Even though it is a religious belief, the facts
are undisputable.
The body and mind are enhanced in the
process, and the power of concentration is
also found to increase. Ideally, a healthy
person, who has followed the rituals in his
yester years of the Muhurta , should practice
this.

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Foods for good sleep: Almond

A large amount of magnesium is found in almonds which is very beneficial for health. It helps in relaxing the muscles of the body. Along with this, tryptophan is also found in Almonds, which helps to overcome the problem of sleeplessness and move on for a good night of sleep. Before you sleep, eat small quantity of almonds & you will surely have a proper sleep.

Foods for good sleep: Paneer

Tryptophan is also found in paneer. Significantly, tryptophan is an amino acid that produces serotonin, a neurotransmitter. It helps in fixing the sleep cycle. By including paneer in the diet, the problem of sleeplessness goes away.

Foods for good sleep: Ashwagandha

If you have trouble sleeping at night, then you must try this food to sleep, Ashwagandha. It is very effective and helps in reducing stress. Along with this, Ashwagandha removes the problem of sleeplessness.

Foods for good sleep: Hot milk

To keep good health, you must consume hot milk at night. Drink a glass of warm milk before sleeping at night. It will help in getting a good night sleep.

Foods for good sleep: Mint juice

If you have trouble sleeping, then you can drink mint juice mixed with water at night while sleeping. This helps in good sleep.

Getting enough sleep or having a good sleep is very important for health. Sleep is a way to recharge your body for the next day. This is very important because your body works to restore mental, emotional and physical health to a normal level while you sleep, hence sleep is associated with better concentration and productivity.

Want an article like this? Or Interested in more facts about sleep? Check out our articles on Foods that beat fatigue. Ten ways to Beat Fatigue and Side effects of oversleeping.

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Master Sanjeev Chaturvedi is a renowned Yoga expert trained at the Bihar Yoga Vidyalaya. He said during the talk that Yoga should be done by everyone. He also showed some basic Yoga for everyone. He said that there are asanas for everyone. There is Yoga for children, Yoga for pregnant ladies, Yoga for old people and Yoga for young people. He also showcased some aasanas that everyone can do.

Founder Director Pawan Mishra informed that the series will continue to reach out to all people who need Yoga in their lives. A Yoga enthusiast himself, Pawan Mishra encouraged everyone to do Yoga.

The post Indo Thai News Brings Let’s Talk Yoga appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

Ways to cure cracked heels Naturally using home remedies

Aloe vera gel is very beneficial for the skin. Just as it nourishes the skin, in the same way it is also helpful in filling the cracks of the heels quickly. Wash your feet thoroughly before sleeping at night. Then apply aloe vera gel on it. Wear thin socks on it. Follow this regularly for a few days and you will see your cracked heels gone.

Another easiest way to cure cracked heels at home is through Petroleum Jelly. The cracks of the heels are filled with petroleum jelly. Apply a thin layer of jelly on the ankles. Leave it overnight.

Take a ripe banana. Massage it and apply it on the torn ankles. Let dry for 15 minutes, then wash off. Then apply moisturizer on the feet and leave it like this at night.

Make a paste by mixing milk and honey. Apply it on cracked heels. Let dry Then wash off with cold water. This gives a lot of nutrition to the feet, filling up all the cracks in your heels.

Take rice flour. Add honey to it. Put it on. Wash off when dry. Honey provides moisture to the skin, so rice flour removes roughness giving you smoother heels

Clean the feet thoroughly. Then apply coconut oil on it. Even if there is bleeding from the ankles, coconut oil is also very beneficial as it has anti-inflammatory properties and antimicrobial properties.

Read more: Is monsoon hard on your skin & hair? Try some of these beauty hacks during monsoon for skin & hair. Also, Get rid of the dark circles under eyes using some of these home-remedies.

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Viral fever home remedies

Use basil
Tulsi leaves have been used in India for centuries to cure many diseases. It helps in recovering from the disease by eliminating the virus in your body, it also is a well-known fever home remedy. To use it, you can boil some basil leaves in a liter of water until they become half. After this filter it and drink it lukewarm. It will help in curing viral fever.

Use of turmeric and dry ginger powder
Let us tell you that turmeric and dry ginger are very beneficial for the body. It has many antioxidant properties which protect us from viruses. Make a decoction of it and consume it. To make it, mix black pepper powder, turmeric, and a spoonful of saunth i.e., ginger in a cup of water, heat it and drink it. It will help in curing viral fever.

Use salt, carom seeds, and lemon
White salt is a common house ingredient that can be a viral fever home remedy. You fry salt, carom seeds and lemon together and after putting it in a glass of water, squeeze the lemon. Keep in mind that the water should be lukewarm.

Use coriander tea
Another common house ingredient, the Coriander. Let us tell you that coriander is very beneficial to our health. It helps to overcome problems like viral fever. To use it, boil a glass of water with coriander, some milk and sugar. Later give it to the patient. Fever and body pain will get relief in a short time.

 Want more articles like this? Here are: health benefits of brown rice, thai dishes for boosting the immune system, & Surya Namaskar 12 steps to a healthy body.

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Hair fall due to poor mental health & Stress

Covid-19 has spoiled mental health

Coronavirus may or may not have happened to all, but it has caused a lot of mental damage in a large section of the population. We’re unsure on how many people approached psychologists because of this, and because of so many fears they went on spoiling their health and suffer hair loss.

When we are constantly under fear or stress, two hormones are produced by the endocrine glands, adrenaline and cortisol, and are released in excess. These hormones reach the whole body through the blood and cause damage to every part of the body. Fear hormones are made by the adrenal glands and endocrine glands. Because of these, your ability to think, power and focus is greatly affected.

Mental health deteriorates due to Cortisol hormone

Cortisol is responsible for the fight or flight response in the body, which worsens your mental health. When mental health is not good then the stress is very high. Due to this stress, many types of chemical reactions occur in the body which cause many types of problems which can be a hair fall cause.

When your hair is breaking without any valid reason, then understand that it is stress. Covid has happened and this situation is coming, then hair fall is a side effect of stress due to covid-19.

What are the remedies? Are there any hair fall home treatment?

• Take a good diet which contains all kinds of nutrients. Eat more fruits and green vegetables.
• Try to learn meditation and do breathing exercises.
• Do sit in the light sun in the morning or evening and spend some time in the open air.
• Learn to express gratitude and don’t worry about every little thing.
• If the problem is not fixed then go to the expert and try to fix the mental health.
• To keep stress under control, curb the thinking process and spend time in creative works.
• Listen to music. Reports suggest that music helps reduce stress.

Want more articles like this? Here’s Things You Need To Do After Recovering From Coronavirus & Two Safest Places to Visit Post Corona Virus Pandemic

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The many benefits of walking after a meal:

• After eating food, the first thing that should be done is to walk at a moderate pace. Avoid brisk walking or jogging as it can cause stomach pain and flatulence. To start, walk for 5-6 at a light pace. After a few days you can increase the time by 10 minutes at a moderate pace.
• If you don’t like to walk outside, you can just walk indoors. Walking after meal speeds up the digestion process, which can prevent problems like bloating and overeating.
• A short distance can help in correcting the blood glucose or blood sugar level as there is an increase in the blood sugar level after a meal. Especially diabetic patients are advised to walk for 10 minutes.
• You may have stomach problems such as acid reflux and gas when lying down or sitting so it would be better walking after a meal.
• Walking exercise is a potential way to improve mental health. This is because it lowers stress hormones including cortisol, adrenaline.
• When a person goes for a walk, the body releases endorphins which act as natural pain killers.
• To sleep peacefully at night, go for a walk after dinner. Sometimes you sleep with stress. The troubles of work or personal life do not let you sleep peacefully. Walking after dinner benefits you by reducing stress levels, Blood circulation is promoted. Both of these are important for a good night’s sleep.

Walking after a meal reduces restlessness, elevates mood, reduces stress and creates a feeling of relaxation. Generally, walking for 10 minutes is enough for your body. For breakfast, lunch and dinner, it takes 30 minutes daily for 10-15 minutes. You can also increase the time by 5 minutes according to your need, but avoid going out of it.

Want to know more about exercises? Here’s an article about: Workout: Guide For beginners, healthy and slim tummy & 5 Basic Benefits of a healthy lifestyle.

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Have a healthy diet daily
Many people think that if they take two healthy diets a day, then their skin will start showing a difference. It is totally wrong to think this. The effect of anything is not seen immediately. You have to include healthy diet in your routine. When you take an unhealthy diet, our skin produces unhealthy tissues, due to which there is dryness on the face. Whereas by taking a healthy diet, the skin produces healthy tissues and there is always a glow on the face.

Eat fruits and vegetables
We should always keep in mind that what we eat directly affects our skin. It brings natural beauty to our face and we also feel closer to nature. Always eat plenty of fruits and vegetables. It will keep the mind as well as the body healthy.

It is important to eat properly
Many times people stop drinking food properly in order to be thin. It has a very bad effect on the body and its effect is visible on the skin too. Never try to be thin or beautiful by giving up food. By taking a healthy diet properly, your weight will also be under control and it will be beneficial for health.

Eat green leafy vegetables
To get beautiful skin, definitely include green leafy vegetables in your diet. It helps in reducing the wrinkles on the face due to aging and keeping it young. Along with this, it also reduces the effect of sun tanning.

Be sure to eat citrus fruits
You should always include seasonal and citrus fruits in your diet. These fruits include citrus fruits like seasonal, orange, lemon, grapefruit, kiwi, plum, amla and berries. This fruit brings back the lost glow of the skin and helps us to get flawless and glowing skin.

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But it can also be stressful, especially if you’ve been isolating at home for many months, or are worried about vaccination.

It can be useful to remember that by getting vaccinated you are not only protecting yourself from COVID-19, but also your loved ones around you.

We spoke to Health Experts from UNICEF in South Asia and WHO in South East Asia to get more top tips on what to do before, during and after getting vaccinated for COVID-19 in South Asia.

Before Vaccination

DO YOUR RESEARCH

• Learn more about the different types of COVID-19 vaccines and how they work and how vaccinations are being rolled out in South Asia.
• Make sure you’re relying on accurate vaccine information by checking that it comes from a trustworthy source, like your Ministry of Health, WHO or UNICEF.
• Cross-check vaccine information that you find online, particularly if it comes from unknown sources.
• If you have any doubts, talk to staff at your nearest Health Facility, or a health worker.

PREPARE FOR YOUR THINGS

Make sure you have:

1. A mask that covers your nose and mouth – and fits tightly and comfortably. More guidance on masks here.
2. Hand sanitizer.
3. The notification you received about your appointment.
4. Your ID (as appropriate for your country).
5. A travel plan, to get to your appointment on time.

Wear loose or short sleeves that can be rolled up easily, so that health workers have easy access to your arm.

Tell your health provider, or vaccinator, if you have any health issues or are taking any medications, including any pain killers.

Cancel your appointment if you have COVID-19 or the symptoms
If you have COVID-19, or the symptoms, on the day of your vaccination appointment, do not go to the appointment. This is because you could spread the virus to others at the vaccination centre.

Get in touch with your vaccination centre, by message, phone or email to let them know you will not be attending your appointment because you have COVID-19 symptoms.

You can get vaccinated when it has been 14 days since you last experienced COVID-19 symptoms.

At the Vaccination Centre

When waiting in line outside of the vaccination centre, and once you are inside:

• Keep your mask on at all times.
• Don’t touch your mask once it’s on and properly fitted.
• Keep at least 1 metre distance between yourself and others.
• Sanitize or wash your hands after touching door handles, surfaces, or furniture.
• Don’t touch your face.

During Vaccination

All COVID-19 vaccines, regardless of the manufacturer, are administered in the same way. The vaccine will be injected into the muscle in your upper arm. It should take no longer than a few seconds and may cause a little pain.

Keep your mask on during your appointment and turn your face away from the face of the vaccinator — to help keep you both safe. 

If you are feeling nervous or anxious:

• Remember that it is just a small prick that could save your life.
• Take slow deep breaths. 
• Look away from the needle. 

After Vaccination

EXPECT MINOR SIDE EFFECTS

After being vaccinated, some side effects are normal and expected. Side effects are a sign that your body is building immune protection. 

Common side effects observed with COVID-19 vaccines include: 

• Some pain, swelling, and redness on the arm where you received the vaccine  
• Chills or mild fever  
• Tiredness
• Headaches
• Joint pain or muscle ache

These side effects typically go away within a few days.

Stay at the vaccination centre for the observation period

After being vaccinated you’ll need to stay in an observation area for 15-30 minutes. 

This is to monitor your reaction to the vaccine and make sure you don’t experience any severe side effects. 

Severe side effects are very rare, but could include:

• Itching 
• Fainting
• Vomiting
• Severe allergic reaction 
• Wheezing, difficulties in breathing or shortness of breath. 

Let a health worker know immediately if you experience any of these side effects.

Severe side effects, while very rare, are most likely to appear in the first 30 minutes after being vaccinated. Your stay in the observation area means qualified help is on hand in the unlikely event that you do experience any. 

Prepare for your second vaccination appointment

Most COVID-19 vaccines need 2 doses to work. This means you need to be vaccinated twice — with a gap of 4-12 weeks between the first and second dose.

Before you leave your first vaccination appointment, make sure you know the date of the second. 

It’s important that you get your second dose, even if you experienced side effects from the first — unless a vaccination provider, or your doctor, tells you not to get the second dose.

When You Get Home

TAKE CARE OF YOURSELF

If you experience side effects, these may affect your ability to do daily activities for a few days.

Some people may develop fever, muscle pain and swelling, redness, pain or a tingling sensation at the site of injection, for 1-2 days. Make sure you’re drinking plenty of fluids.

You can take some paracetamol to help ease any of these sensations. If you do, make sure you follow the dosage instructions from the pharmacist or provider.

If your symptoms are more severe, or last longer than a week, tell the health workers who gave you the vaccine.

CARE FOR THE ARM WHERE YOUR VACCINE WAS INJECTED

You can reduce any pain or discomfort in the arm where you got the vaccine, by applying a cool, clean, wet washcloth over the area.

PUT YOUR SECOND VACCINATION APPOINTMENT ON YOUR CALENDAR

As mentioned, most COVID-19 vaccines require two doses to work. It takes time for your body to build protection and you may not be protected from the virus until two weeks after your second vaccination.

It can be several weeks or more between your first and second appointment — so it’s important that you don’t forget!

Put the date of your second vaccination appointment in your calendar and keep your appointment information in a safe place.

KEEP UP PREVENTIVE BEHAVIOURS

It’s important that you continue to follow preventive measures after being vaccinated. This is because COVID-19 vaccines have proven effective at stopping people from developing the virus, but we don’t yet know whether they prevent people from passing the infection onto others.

Continue to protect yourself and others by:

• Washing your hands with soap and water for a minimum of 20 seconds, or hand sanitizer — as often as you can.
• Keeping at least 1 metre distance between yourself and others.
• Meeting people in well ventilated, or outdoor spaces
• Wearing a mask when you can’t keep your distance from others, or are inside a public space.

This is especially important until two weeks after your second vaccination – as, during this period, your body is still building protection against the virus.

SHARE & CELEBRATE

Being vaccinated is a huge moment and a huge relief — Enjoy!

TALK ABOUT YOUR EXPERIENCE

Encourage others to get vaccinated and talk about the process and how it made you feel.

JOIN UNICEF’s FOR #VACCINATED CAMPAIGN
Take a photo holding up a v-sign.

Share it to social media, with your feelings about your vaccination.

Use the hashtag #Vaccinated and tag @UNICEFSouthAsia for the chance to be featured.

The post Steps & Guide: Before, During And After Getting Vaccinated For COVID-19 appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

It is safe for diabetics to eat peanuts, for it contains sufficient amount of magnesium, which helps in lowering blood sugar levels. One study found that magnesium controls blood sugar levels.

Peanut intake also increases digestive power. If you eat peanuts on a regular basis, then it maintains your health and helps to digest food. But keep in mind that consuming peanuts in large quantities can also be harmful. So eat peanuts in limited quantities.

Meanwhile, Yoga has also been found to cure diabetes.  Dhanurasana, Bhujangasana, Ardh-Matsyendrasana are the asanas recommended for diabetics for curing diabetes.

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Health benefits of brown rice

Brown rice – Highly nutritious

Brown rice is a highly nutritious food, and is one of the most healthy types of rice. Brown rice is in general low in calories and can be combined in numerous kinds of dishes. Unlike white rice, brown rice three parts of the grain kernel. These involve the outer layer called the bran, the core commonly known as the germ and the endosperm or the middle layer. All these layers provides extra nutrition such as fiber, manganese, selenium and magnesium that were stripped in the white rice.

Brown rice: A highly nutritious food – Good for cholesterol, diabetes & others.

Due to its high nutrients, brown rice can help a person’s well being. The fiber found in brown rice are generally rich. Based on the studies, the fiber that is found in brown rice can aid the lowering of cholesterol, transports waste into the digestive tract, promotes fullness and may assist on stopping the formation of blood clots. Brown rice is also low in the glycemic index, making it a better option for diabetics.

All forms of rice provide distinct health advantages that are good to every person, according to their well-being needs. Brown rice gives extra nutrition that are not found on the other types of rice. Although these other kinds of rice also holds nutrition that brown rice can not give. Moreover , It is better to eat the right variety of rice based on your health preferences

Not just brown rice, ginger tea also has many health benefits. Did you know, peanuts help reduce the risk of diabetes? Surya Namaskar yoga helps keep your mind and body, young, fit and energetic. Complement it with healthy diet!

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The whole world is fighting off the coronavirus (COVID-19) pandemic, and so is India. After months of complete and partial lockdown implementation, the Government of India has finally introduced the Unlock 3.0 across India. Along with the Government of India, many state governments have also lifted lockdown and ease out the travel restrictions that were earlier imposed throughout the state. The travel industry is one of the sectors that is affected quite badly around the world. Even now, the tour and travel industry has not been restored completely. While a lot of people believe that it is still not safe to travel even within the country, there are many people who are looking for safest places to visit post corona virus. Many others have been taking flights and other modes of travel to reach their destination city or state.

However, the fact that we must not side-step is that the risk and panic of catching the corona virus infection are still there. In fact, India is currently at the third spot in terms of having the most number of corona virus cases. Even after the situation getting worst in the country, people are still waiting for lifting the travel restrictions in the country.

COVID-19 Travel Guidelines

Another thing that is creating a lot of confusion amid the pandemic is that corona virus guidelines for both travel and hospitality industries vary depending on the states and cities you are willing to travel. There are many states in India that require travellers to carry their COVID-19 negative report along with them while travelling whereas many states are putting tourists from other states to stay in quarantine for 7 to 21 days. Along with the active corona virus cases in the country, the uncertainty of the COVID-19 travel guidelines is a huge obstacle for the travel and hospitality industry to revive. Hence, it is quite important for you to choose the safest places to visit post corona virus pandemic. With that regard it’s best to get immunity against Covid-19 by getting vaccinated for added protection along with protocols we must abide by.

Apart from that, the long and indefinite lockdowns and unlocks have made people bored to tears. Now, the people just want to get out of their homes after this tiresome lockdown and have a trip; be it a short one. Nonetheless, taking adequate precautions and safety during the trip is a must. Besides, we must not forget that post-COVID-19, the future of the travel and tourism industry is going to be changed – at least for a while. There are a few factors that will have an immense impact on the travel plans of tourists.

Public Transportation VS Private Transportation

Well, a large number of tourists might avoid public transportation during the current pandemic for a while to travel within the city or state they planned to visit. This will have a direct impact on their travel expenses, schedule and plans. Consequently, most people would prefer to visit their nearby places where they can drive via their private vehicles. If not, they will have to take private vehicles for their trips to visit local places, which will increase their travel expenses.

Smaller But Separate Stay

Another thing that the travellers will and must take into account is the hotel/ resort/ or property they are going to stay at during their trip. A lot of travellers would want their stay to be safe and hence they would most likely to prefer smaller but separate space to stay.

Prefer Hygienic Service More Than Ever

Having a hygienic trip and stay will be the most preferable thing for travellers from now on. There were many travellers who would not take the hygiene very seriously earlier, however, from now on, having a hygienic service is a must for everyone.

Taking all these measures into account, we are providing you with two safest places to visit post-COVID-19. These places are adhering to all the guidelines and safety procedures prescribed by the Indian Tourism Ministry amid COVID-19 pandemic.

Chail Hills, Himachal Pradesh – A safe mountainous area in pandemic times

Chail Hills is one of the most preferred choices for weekend gateways for people living in and around Himachal Pradesh and other nearby states. It is among the best places to visit anytime throughout the year. Chail Hills is also known as the hiker’s paradise along with these places: Best trekking places in India for their magnificent and spectacular views of valleys. 

There are a lot of adventurous places to visit in Chail Hills and you can choose the most suitable options according to your preferences. Some of the most visited and enjoyed places in Chail Hills include but certainly not limited to are Himalayan Nature Park, Sadhupul Lake, Maharaja’s Palace, Kali Ka Tibba, Chail Wildlife Sanctuary, and Chail Palace Hotel etc.

Atali, Rishikesh, Uttarakhand – Another hilly area to visit in covid-19

Atali, Rishikesh is another place that offers a lot to its travellers. Every year, an innumerable number of travellers and sightseers from across the world come to India and visit the holy town of Rishikesh. There are a lot many amazing things to do in Atali, Rishikesh as it provides its travellers with a wide range of outdoor activities. Some of the adventurous activities to include in your itinerary while visiting Atali are hiking, mountain biking, river rafting, wall climbing, kayaking and of course, camping.

Another activity that fascinates a lot of tourists in Atali is the High Ropes Course. What makes the Atali, Rishikesh a safe and secure place to visit post-COVID19 is that the authorities require its visitors to upload their COVID-19 Real-Time Reverse Transcription Polymerase Chain Reaction (RT-PCR) test reports from ICMR authorised labs, which should state that you have tested negative for COVID-19 disease. This helps all the visitors to have a safe and stress-free trip at Atali, Rishikesh.

If you are planning to visit Uttarakhand when the pandemic scare is over, don’t forget to visit the best places in Uttarakhand when travelling in normal times.

We understand your love for travel but we would like you to strictly follow the COVID-19 guidelines to stay safe during your trips. To make your trips safe and secure during the corona virus pandemic, you must take a few mandatory precautions.

Some of the Mandatory Precautions That You Should While Traveling Post-COVID19

You must wear your masks all the time whether or not you are getting in touch with people. You should wash your hands quite frequently and must use the alcohol-based hand sanitizer to have proper protection from COVID-19 infection. During the trip, avoid eating out in public places. Do not forget to maintain social distancing. Make sure that the food you are consuming is freshly cooked. Sanitise your vehicle, bags and other stuff that have higher chances of getting exposed to corona virus during the trip. Book your places while planning your trip and make sure to opt for hygiene services no matter if it costs you a few more bucks. You must strictly follow these precautions even when you’re looking for the safest places to visit post corona virus pandemic. Remember to have fun and have a safe trip!

If you are travelling internationally, here are the Covid-19 travel tips and precautions for you after the lockdown you must take care of for a safe and memorable journey.

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Without further ado, let’s begin with the beauty hacks for your skin and hair during monsoon

Avoid excessive application of hair products– You are recommended to avoid the use of heavy products that can make your hair look dull. It is perfect not to use styling products. But nourishing and light-weight Argan Oil can increase the beauty of your hair. You can experiment hairstyle with a natural texture of hair. It is one of the best ways to avoid the product. You can go for a simple bun or braid.

Smudge-proof– It is quite dangerous if the make- up meltdown from your face. This occurs in hot and humid weather. You can use a light foundation with a BB cream. You can also apply CC cream in the place of a heavy foundation. It will provide adequate coverage. You can also make a smear-proof base by using facial oils.

Simple makeup on your eyes– Avoid going for smoky eyes, you can go for natural kohl pencil. Even the waterproof eyeliner can be used. You can also opt for waterproof mascara in this rainy season. You can use light or heavy mascara as per the requirement. You can go for multipurpose face oil and plant oil for making lashes longer and thicker.

Bright side- Always keeps colors in contrast with skin tone. It is quite a nice distraction from your dull skin. Also, wear aqua or bright lipstick in this rainy season.

Nourish and moisturize– It is quite important to moisturize your skin. You can apply face oil for making your skin glow in this monsoon. Also, apply argan oil with a hair mask for avoiding frizzy hair. You can prepare the mask by using argan oil, honey, yogurt, rosemary essential oil, and milk. You can pamper yourself once in a week and give your hair a lustrous look.

Protect yourself from the Sun– You don’t like to place layers of various products on the face. The products like rose, Argan, and Camellia Serum with natural sunscreen must be used to protect from the Sun. These products will offer the right quantity of moisture.

Feet need care- The rainwater can result in many skin infections and irritations. So, you must take care of your foot. If your feet get drenched in rainwater then you must clean them with water. Also, soak then in hot water for some time and scrub the dirt with a foot cream.

Mist– Facial mists and toners are perfect beauty hack for your skin to use in this humid and hot season. Toners are important as they support to shrink pores. You can also clean the skin gently. Using toner two times in a day can change your skin and it will keep glowing.

Mask– Monsoon leads to sticky face and clogged pores. You can go for face masks. The face masks help to remove tan and impurities. They also support in tightening of pores and nourishing the skin. There are various face masks for every kind of skin.

Sunscreen is important in this monsoon– Whatever the season is; you must apply sunscreen to protect your skin from harmful rays. You can go for a sunscreen of a minimum SPF of 20. It helps to protect skin from the Sun and prevent skin damage. Also, prevent the formation of wrinkles and aging. You can carry sunscreen and apply it every few hours.

Hot oil for beautiful hair- In the rainy season, hair becomes rough, dry, and dull. If you want to retain moisture of hair then you can massage your hair with hot oil 1 hour before the shampoo.

Drink adequate water– You must drink adequate water if you want your skin to look younger, glowing, and radiant. Minimum 8-10 glasses of water are required to eliminate toxins from the body.

Green tea– Green tea is rich in antioxidants. It helps to delay the aging process. It also helps to make your skin look younger and glowing.

Good diet- A healthy diet plays an important role in maintaining a good diet. The right kinds of food are required for healthy hair and skin. You must eat green vegetables, seasonal fruits, and nuts. You can also take vegetables such as carrot, cucumber, and radish.

Go for colorful outfits- You must wear colorful outfits with vibrant and bright colors. It will increase your mood. And when you will become happy then your skin will glow. You can wear colors such as orange, red, blue, and yellow and will make you look beautiful and young.

Tinted lip balms- The monsoons look dry, chapped, and dehydrated. So, you must keep lip balm always with you. Applying lip balm brings the moisture back. You can also add color to your lip. If you don’t want to use lip balm then you can go for moisturizing matte color.

Body mist– The monsoon can make your skin look dull. You must use body mist to keep your skin glowing. The rose water in a body mist will be a useful one. The smell of rose will bring strength and harmony and balance in the body. It will hydrate, rejuvenate, and nourish the skin.

We have discussed various beauty hacks that will help to keep your hair and skin rejuvenated and moisturized. So, you must follow these hacks and keep your skin glowing. The rainy season makes your skin and hair look dull and dehydrated. Your skin and hair become lifeless. So, it is required to make your skin and hair look bright and full of life.

These hacks will help to improve the texture of your skin and hair. So, don’t take tension and just use these beauty hacks. Avoid using heavy make -up and heavy chemicals on face and hair. Just enjoy monsoon season and implement these beauty hacks.

If you are someone concerned with the dark circles under your eyes, and are looking for a natural dark circle remedy to remove them from your eyes at home, click on the link to know 5 DIY hacks for your dark circles.

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Life is all about having ups and downs. Everyone faces good and bad phases in life. There come many times when the sadness, anxiety and stress overtake every good thing you have in life and put you in such a mental situation where you just feel like you cannot take it anymore. This is the time when many people lose control of their mind and find it easy to give up the beautiful gift that God has given us to all, the life that is. If we talk about some factual data, the World Health Organisation, commonly known as the WHO estimates that one person commits suicide every 40 seconds around the world. Furthermore, the number of unsuccessful suicide attempts across the world is much more than this number. However, suicide is not the answer to your problems. If you or someone you know are stressed and having suicidal thoughts, there are things you can do to help yourself or your acquaintances to prevent suicide.

Even though we are all connected with one another through social media sites 24 x 7, throughout the year, we often fail to feel what someone you are close with is going through in life. The painful fact about suicides is that people do not often perceive what someone is going through until they hear the news such a mishap. Hence, it is very important that you identify warning signs that display the symptoms of suicidal thoughts.

Here, we are sharing some of the common warning signs of suicide that you can identify of your friends’ and acquaintances’ social media.

Withdrawal from Social Activities

This is one of the most common symptoms of suicide that you find when someone is going through depression and having suicidal thoughts. You may notice that people who often have the suicidal thoughts avoid social activities, be it sports activities or clubbing, participating in conversations with others, stopped posting or engaging with others’ posts etc. Disinterest is among the major signs of suicide. People suffering from depression often refuse to join in the activities they used to enjoy earlier. If any of your friends or acquaintances are no longer interested in the activities they once enjoyed, there may be the chances that they have been going through depression.

Lack of Emotion

Another sign of depression or suicidal behavior is the sudden lack of emotion for everything and everyone. People having depression often do not care about things they once cared a lot. Such people do not want to be a part of society and its characteristics. If your friend is apathetic to his or her surroundings, it is a warning sign of suicide.

Prolonged Sadness and Loneliness

Today, we go through various things and feelings during the day that causes sudden mood swings. There may be multiple reasons why someone is feeling sad or lonely. However, having a prolonged sadness or isolation can be linked to depression and signs of suicidal. Hence, if you find your friend sadness, anger or stubbornness for a longer period of time, he or she might be suffering from depression.

Having Guilt or Shame

We often experience such instances in life when we feel guilty or embarrassed for our deeds or because of others’ actions that have a direct or indirect impact on us. These things often lead people to feel humiliated and ashamed of themselves. If any of your acquaintances have experienced something humiliating, embarrassing or shameful and is acting weird because of the instance, you must check on him or her. There may be chances that this may result in depression in some people which if not addressed timely might lead to him/her ending their life.

Expressing Desire to Escape

People who often get suicidal thoughts have the desire of escaping from the situation or the world. They often post on social media about their wish to escape from the world or quitting everything. This is one of the common expression that people who go through depression often have & are having suicidal thoughts. If you see any of your friends on social media posting such content, you must check on them and counsel them before they become of the victim of depression & commit suicide.

Talking about Painful Life and Peaceful Death

The reason why people commit suicide is because they feel it is easy to die than to live. And, when such a thought come across the mind, it might lead to a devastating consequence. People who are depressed often find their life is quite painful. They feel that death is more peaceful than to live a miserable life. If you find any of your social media friend posting about such things or things that might point to suicidal thoughts & sentences, you must talk to them and feed them with positive thoughts.

How Can You Help Someone Having Suicidal Thoughts?

If you notice these warning signs any of your friends or acquaintances posting on social media, you must reach out to them either via personal message or through calling on their phone number. Ask how they are feeling and what they are going through in life. It is understandable that they might not open up with you straightaway. However, you must put yourself in their shoes and try to understand what they are enduring. Listen to what they are saying. There may be some chances that you do not relate to what they are talking about. Still, pay attention to what they have to talk about various topics and things. It is possible that all they need is the ears to hear them out.

Perhaps, you can help them without doing anything but listening to what they have to say. Sometimes, people who are going through depression and are having suicidal thoughts need nothing but someone to listen to them peacefully. Just reassure them with the temporariness of the situation and make them understand that no matter how hard time they are having in life, it is all momentary. Everything changes with time and nothing remains the same for long. You may ask them to take the professional counselling. Go through some of the tips which you can share or help in increasing their mental health. It is also important to keep a healthy & nutritious diet to boost mental health. Let them know you care for them and there are others who care for them too. Let them know that they are not alone and they can reach out to you anytime, day or night.

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Amidst of Covid-19 still lingering, we tend to ignore both our wellbeing and mental health.

Life comes up with new challenges and sums up with some more new challenges. This is what life actually is. Dealing with your emotions and taking care of ordinary difficulties is a significant piece of keeping up your general prosperity, yet now and then this is actually quite difficult.

Staying aware of your psychological, emotional and mental well-being can in some cases mean looking for help from a psychological well-being proficient, yet it can likewise mean making the regular strides expected to support your psychological and mental health.

Mental Health & mental well-being are substantially more than a conclusion. They are your general mental prosperity—the manner in which you feel about yourself as well as other people just as your capacity to deal with your sentiments and manage regular challenges.

Here are some great tips that will help you improve your mental health & prep it up.

1. Disclose to yourself something positive

You have to remain positive all the time. This should be your only “mantra” in your life. Begin your day with a chant – this will automatically send signals to your brain that everything around your and surrounding you is good. Make your self happy and comfortable with your daily routine. First thongs first, DO NOT crib at all. Remember, God has given you everything to remain happy. Rather, work on utilizing words that advance sentiments of self-esteem and individual force.

2. Be grateful for everything

The 2nd tip for a stronger mental well-being is to be grateful for everything you have. Give gratitude that you’re being able to wake up every day. Give gratitude to god for smallest things in your life. For instance, give gratitude that you are eating good food. Give gratitude that you have a job at least. Appreciation has been unmistakably connected with improved prosperity and psychological wellness, just as satisfaction. See something as appreciative for, let it fill your heart, and loll in that feeling.

3. Talk about present

It very well may be anything but difficult to focus on addresses like: What if? Why me? what’s more, What’s straightaway?
Yet, these inquiries can divert your brain from getting a charge out of life and finishing the jobs that needs to be done. Actually, research shows that “a meandering brain is a troubled psyche.”
Regardless of whether it’s a sound, smell, taste or sight, concentrating on physical sensations you’re encountering can help calm your bustling psyche and ground you right now.

4. Exercise daily

The most effective and most important tip for a positive mindset and good mental health is Exercising. Exercises, going to the gym, meditating and performing yoga asans have proven to be the best stress-buster & a great booster for a strong mental health, keeping you high on emotional wellness. Physical movement animates the arrival of endorphins, which alleviate pressure. It additionally animates the arrival of dopamine, serotonin and norepinephrine — which help direct your state of mind. For example, the serotonin support you get from exercise can help improve your feeling of prosperity. What’s more, practice helps balance adrenaline levels in your body, which can lessen pressure.

This implies standard exercise, regardless of whether it’s only a 20 minutes every day, can assist you with adapting to pressure and improve your general emotional well-being. It’s additionally an incredible method to feel a feeling of achievement, just as a solid method to assume responsibility for your life during a period of vulnerability.

5. Practice good eating habits

Eating even suppers brimming with nourishments plentiful in nutrients, minerals and cell reinforcements can help improve your mental disposition and advance intellectual capacity, thereby improving your mental healthy significantly. Eating good food with the required nutrients helps in maintaining a stronger mental disposition. A solid eating routine incorporates a lot of vegetables, organic products, vegetables, entire grains, lean protein and sound fats. Observe that prepared nourishments, which can be high in refined sugars and soaked fats, are not on this rundown.

6. Socialise with your friends

Though, COVID-19 has pressed a pause button on all the social outings and gatherings; yet your friends are just a call away. People are social animals. Both the quality and amount of our social connections sway our psychological and mental well-being, so it’s critical to remain social.

Mingling can mean opening up to somebody about an issue or issue, yet it can likewise mean simply being benevolent to others more all in all. Socialising with someone else can be an extraordinary method to learn new things. This will keep you updated with knowledgeable things and will lift up your mood.

7. Set your goals

There’s not at all like the sentiment of achievement. Accomplishing an objective can help support your confidence and self-esteem.
Also, ensure you can give the time and exertion expected to accomplish the objectives you’re setting.

8. Pay attention to rest

Most evenings, it’s presumably quite simple to pick that TV scene that is at present being lined up for you over going to bed. Be that as it may, that voice in the rear of your brain saying, “It’s time to turn in,” is quite often right.
Absence of rest, just as low-quality rest, can bigly affect how you feel the following day. It can make you progressively peevish, just as diminish your capacity to focus on the main jobs.
This implies it’s critical to ensure you’re getting enough rest each and every night.

9. Try not to be embarrassed to request help

Conceding that you’re battling is difficult, however there’s no disgrace in it. If you feel like pressure, pity or negative emotions are beginning to accumulate, take a stab at trusting in a companion or relative. Conversing with somebody about your interests can assist you with handling your emotions all the more completely, and may help lessen a portion of the weight you’re feeling. It might likewise fortify the bond among yourself and someone else particularly on the off chance that the individual in question is encountering similar battles. These things can help improve your state of mind.

10. Do good for someone

Exploration shows that being useful to others beneficially affects how you feel about yourself. Being useful and kind—and esteemed for what you do—is an incredible method to assemble confidence. The significance you find in helping other people will improve and grow your life.

Conclusion –

In those minutes when everything appears excessively, step away, and do anything besides whatever was worrying you until you feel somewhat better. Now and then the best activity for a stronger mental health is a straightforward breathing activity: Close your eyes and take 10 full breaths. For every one, consider to four you breathe in, hold it for a check of four, and afterward breathe out for another four. This does some incredible things in improving your mental health very quickly, keeping you in a positive mindset.

Read more 

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Constant growth in the rate of suicides due to the decline of their psychological wellbeing in India, It is one of the biggest concerns India has. As many as 16.5 persons per 1,000, 000 people commit suicide in India every year. Considering the fact that the country’s population is more than 135 crores, the rate of suicide in India is something we should be concerned of and need to act upon. If we compare southern states of India such as Andhra Pradesh, Telangana, Karnataka, Kerala, and Tamil Nadu with the northern states of the country i.e. Jammu and Kashmir, Punjab, Uttar Pradesh and Bihar, we will find that there is a huge difference between the rates of suicide in these two regions. While the northern states of India have the suicide rate of fewer than 3 persons per 1, 00, 000 people every year, the southern states of the country show a dreadful suicide rate of more than 15 persons per 1, 00, 000 people. Some of the possible explanations for such a huge difference between the two regions may include higher literacy rate, higher expectations and higher socioeconomic status etc in the southern region of the country.

Causes of high number of suicide cases: Mental health taboo & need for an awareness campaign

The very reason for this horrifying increasing rate of suicides in India is the lack of awareness campaigns to emphasize and importance on mental wellness and mental health in India. There is a huge need for understanding the sensitivity of the issue in our country. One of the most disheartening facts regarding the ever-increasing suicide rate in India is that the very topic of mental health in our country is seen as a taboo. We do not talk about mental health and the quality of life we should have. This bizarre truth of our society is causing us more lives due to depression, anxiety, and stress. The most common characteristics that patients with mental health often have are prolonged sadness, isolation, abandonment from society, shame, or guilt.

The condition of mental health awareness can be understood by the fact that there is a lack of one psychiatrist and psychologist combined for every 1,000,000 patients in India. This shows the immediate need for campaigns about mental health awareness in India. The insufficiency of the infrastructure and mental health professionals are two of the major causes that affect the increasing rate of suicide in India. Undoubtedly, the healthcare sector of India is growing fast and revolutionizing rapidly; however, we are still quite inadequate in dealing with mental health.

Some Important Steps for Increasing Mental Health Awareness Campaigns in India

Having such a huge population in India, it is very important that the masses should be involved, communicated and educated about mental health awareness, psychological well being and mental wellness. We must communicate to masses and educate them about the need for recognizing the symptoms, understanding the sensitivity of the issue and adopting preventive measures regarding the mental health problems in India.

Some of the main channels through which we can educate and encourage the masses about the mental health are the government mental health awareness programs and campaigns, educational system, social media, and other mental awareness campaigns run by the private organisations etc.

Government Mental Health Awareness Programs and Campaigns

There is a dire need for the government of India to take the mental health issue very seriously. While we do have some new mental health programs to tackle the concern; however, these programs are largely confined to urban areas of the country only. Hence, we must introduce such programs and campaigns through the public health system so that it reaches the rural areas of India.

Mental Health Awareness Through Indian Educational System

One of the most feasible and important medium to educate students and youngsters about mental health is to introduce dedicated mental health awareness programs in the educational system of India. A child’s mind is like a blank canvas, which makes it easy for parents and educators to fill the canvas with meaningful life learnings. Adding mental health awareness programs in the Indian curriculum will make children learn more and talk about the potential mental health issues they are dealing with.

Social Media Mental Health Awareness

Social media has become an integral part of society, especially in urban areas of India. Hence, social media is one of the most powerful and easiest ways to approach the masses to learn and educate others about mental health. Seeing the ever-increasing usage of the internet and social media platforms in India, creating mental health awareness through these social media platforms can be quite effective and target the masses easily.

Other Mental Awareness Campaigns

Other than these above-mentioned channels, there are many other organizations that run mental health programs and campaigns to cope with one’s psychological wellness. However, the reach of these campaigns is very limited and hence, such campaigns are not as effective as they should be. We must increase our focus on cultivating such mental health awareness campaigns on a larger scale.

Even though we have had various strategies and approaches to tackle the issue of degrading mental health in India, we must accept that most of the policies and plans that we created about mental health awareness in India have not been succeeded as they should have been. This very statement is not just true for India but is equally correct for other underdeveloped countries. It is high time that we must take mental health awareness seriously and introduce new approaches and strategies to deal with mental health issues in India. The current mental health situation of our country demands highly effective mental health policies, resources, training, and regulations. When it comes to providing mental health patients with the right kind of care, we need to introduce some innovative and accredited programs that provide us with proficient mental health experts. This can only be possible with the strong support of the government. We need to allocate funds for creating mental health awareness campaigns and educating more and more people. The right education is the key to solving mental health issues in a timely and effective manner.

Want an article on mental health? Here’s covid-19, Lock and its impact on people’s mental health in India ,  World Mental Health day being celebrated today , How Good Nutrition can help to maintain mental health.

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COVID-19, a pandemic that has been thrashing the world for almost 2 years. Not a single industry is left untouched with the economic collapse from this pandemic throughout these months – and the negative impacts are going be seen for months or years in the near future. Experts are saying that this is probably the biggest economic downfall since World War II. Every sector has been knocked down, be it hospitals, travel, finance, retail or any other sectors.

Covid-19 also impacted the fashion industry negatively

Even the fashion industry, despite its discretionary nature, is also vulnerable to the pandemic. Every aspect of the fashion industry has affected drastically due to Corona Virus (covid-19) outbreak around the globe. The big players of the fashion industry say they have got a radical 40% drop in market capitalization during these months.

An industry, which generates as much as $2.5 trillion of annual revenues globally, is left with unemployment, losses in careers and financial hardship for the people who either work in the mainstream fashion industry or other related capacities. However, being one of the most flexible industries, the fashion industry has always been carried ways to rejuvenate itself. Seeing the extreme changes that the world has been experiencing due to covid-19, the people associated with the fashion industry have found ways to keep up with the trend hence we see tend to see some face mask with design.

How fashion industry introduced new fashion trends in pandemic – Fashionable Face Masks!

Today, wearing masks is mandatory for almost everywhere in India and many other countries as well. Hence, seeing the need of the hour, the fashion brands and merchandisers have started crafting fashionable and stylish face masks that go with your dresses and apparels. The only thing that is common in these face mask designs and the other traditional masks is that they both cover the essential most vulnerable parts of our body that should not be exposed to coronavirus i.e. nose, mouth and ears as well.

Since coronavirus has become an unwanted part of our lives face mask usage had sky rocketed and unfortunately, it is going to remain like this for a while now, people have started choosing masks that go with their dress sense. Today, we can see masks with different patterns, colours, prints, and styles etc. in the market. Companies and brands that were once producing medical grade masks for donating to doctors, nurses and other medical staffs along with our defense personnel are now producing non-medical grade masks for common people too.

Quirky and Trendy Face Masks: A New Fetish

People in India are creative and innovative. Even in the times of COVID-19 pandemic, people want to play the fashionable masks game. The facemasks have not been only for a protective purpose but became a fashion symbol now. Today, people wear facemasks as a fashion statement more than just as the safety accessory. A few months ago, there were only medical grade face masks existed whereas now, facemasks are available in all kinds face mask designs based on shapes, prints, forms, styles, fabrics and patterns etc. Other than these, people are wearing masks with the photographs of their face from nose to chin printed on it, which gives the masks the same look as your face has. This way, it seems like you have not worn any mask. The trend of fashionable face masks has become so popular that not only local retailers but also giant fashion brands have jumped into the pool of face masks production.

Masks have become an imperative part of our lives now. Hence, big brands like Peter England, Louis Phillipe, Van Heusen and Allan Solly are crafting customized masks with various shapes, styles, fit and comforts for adults, kids, men and women etc. Such new initiatives have given the fashion industry a new hope to use their existing stock material to craft masks and hoping that the face mask usage will climb up to generate some income to pay their employees. The coronavirus (covid-19) lockdown has already forced businesses to shut down for months now. The nationwide lockdown has caused fashion brands a fall of almost 70% in sales. Owing to closure of local shopping centres, shopping malls, and local retail shops, the fashion industry has seen terrible losses in these 3 months. Not only the Indian brands but also international brands such as Puma is also all set to launch a new series of masks in the next few months.

You might be surprised to know that the giant footwear companies such as BATA India are also planning to launch face masks. Along with the masks, which are, apparently, the need of the hour, the company is also planning to introduce an antibacterial range of school shoes for adults. Other than BATA India, another huge footwear company, Liberty Shoes is also set to launch a new brand called Reset. According to Liberty Shoes Retail Director Mr Anupam Bansal, the company will sell washable virus-and-fungi resistant slip-in shoes, casual footwear and flip flops too.

Along with the new and trendy shoes, clothes and other accessories without which you are not leaving your house these days, wearing fancy and fashionable face masks has become a new trend now. Seeing the necessity and trend of the masks, local retailers have flooded our social media accounts with different varieties of face masks nowadays. These various types of masks include breathable fabric masks with double or triple layers, cartoon and animated prints for kids, classy and elegant masks for adults and professionals, printed and colourful masks for girls and women that go with their dresses and attires. Along with these fashionable masks, the types of masks that are attracting youngsters the most are the ones with written cool slogans on them. Masks with quirky and trending slogans like Atmanirbhar, Keep Your Distance, Go Corona Go, What Day Is It? If You Can Read This You Are Too Close and many others. These fashionable face masks are so cool that after seeing a bunch of them and comparing them with your ugly looking traditional masks, you will surely fall into the trap of the retailers and order some cool masks for yourself. Buying and flaunting such trendy and quirky masks have become a new fetish and fascination for people.

Want more articles like this? Try Fashion Tips: Try Designer Blouses to Look Stylish, Met Gala 2021: Dress Styles of Celebs , Indian Actresses who Flaunted Diamonds at their Wedding Reception

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The COVID-19 pandemic has proved to be a major upheaval to people’s lives throughout these months, especially to those who can be as simple as video games addict up to those who are alcohol addict, cigarettes or tobacco addict, or to those who are currently in recovery mode. Addition to alcohol, tobacco, cigarettes, weed, marijuana or other drugs is seen as a choice of the people. However, at some point, this addiction becomes the necessity of the body and brain of the people who are addicted to these drugs. And, this whole pandemic and its lockdowns made the lives of people more difficult who are in the process of recovering from such addictions. A lot of people, who are in recovering mode, are facing trouble as the counselling sessions and meetings are not allowed in person during the lockdowns. We even hear the news of several people committing suicide in different parts of the country, majorly in the southern part of India.

The Negative Scenarios People Battling Addiction Are Facing During the Covid-19 Lockdown

The rehabilitation sessions influence and encourage people who are in addiction to seek the higher power and control their mind. However, the lockdown is taking a huge toll on everyone’s mental health. Many experts who deal with people who have such addictions express how much they are concerned about the mental health of their patients. According to many experts, these people require regular motivation, counselling sessions and strong will power to deal with their addictions. Though social isolation has been making it even more difficult for them to control their mind and has been making it more difficult to seek counseling and get out of the addiction cycle.

The recovery from such kinds of addiction requires people to connect with their peers, sharing their day-to-day experience of recovery, expressing the challenges they are facing and providing the solutions of problems they have overcome. These things can be done via digital platforms as well, however, the in-person connection makes a huge difference, according to experts. Other things that are making it difficult for the people who are recovering from addiction is the fear of revealing their identity. These digital video sessions often have the names appear on the screen whereas, in the sessions, you can stay anonymous. Another fear that a lot of people are facing is the fear of being recorded. Not many people like their confessions and the expression of the things they have been gone through to be recorded. Besides, it is important for people who are recovering from addiction to feel safe and not alone. Hence, in-person meetings and sessions are a very important part of being recovered from addiction.

The coronavirus (covid-19) lockdown has made it difficult for people battling the addiction to access doctors and experts. On the contrary, the lockdown has been making the addiction more severe as now such addictive people have more things in life such as self-isolation, unemployment, uncertain future, and stress about family’s wellbeing and on top of that, an unending spare time that is adding fuel to their already worst situation. The feeling of being alone, both physically and mentally, is the major reason for alcoholism.

It takes weeks and sometimes months for severe cases to recover from the addiction. The people who are going through the recovery period require regular professional supervision of the medical experts. However, during the coronavirus lockdown period, it is difficult for such people to get such professional help. In the absence of having the kind of care and attention they need, such addictive people are forced to go through the transition period alone at home, which is even riskier. It takes 6 to 24 hours from the last drink the addictive person have for alcohol withdrawal syndrome to start. The longer the person has been consuming the alcohol, the severe the alcohol withdrawal syndrome would be. It also depends on whether the person has shown any previous alcohol withdrawal syndrome or not. The people with alcohol dependence have higher risks of heart attack, low blood sugar levels and other life-threatening complications.

How to break Addiction During the covid-19 Lockdowns?

The people who are dealing with addiction must organize their day with a fixed schedule and make sure they do not have much idle time as it often leads the mind towards the thoughts of having alcohol, drugs and other addictive activities.

• You can replace alcohol with some regular and healthier drinks such as juice, milkshake, lassi or tea etc.

• Since we have more time than we usually have during this lockdown, you can indulge yourself with physical and cardio activities, yoga and meditation to make yourself physically and mentally fit.

• There is a huge importance of having a positive mind-set on your recovery level. Feed your mind with positive thoughts. Watch videos and movies that are not only good for your mind but also cheers you up, talk to the people who make you happy and provide you with positive vibes.

• Engage yourself with something or the other. Do not let your mind void even for a minute as it might fill your mind with negative thoughts or might take you towards your drinking again. Be busy with your family and friends. Play with your kids, spend time with your elders.

• Indulge yourself with daily household things, decorating your home, play good online games at a limit, learn something new online that improves your skills and expertise. This way, you can do well in your professional career and life.

• In a nutshell, when faced with a lockdown situation, trying to break the addiction cycle, distract yourself from anything that might lead you to your addiction. Create a scheduled sleep cycle and get some good sleep every day. Create a diet plan with the help of a dietician or nutritionist and follow it properly. Drink as much water as you can as it will help you hydrate yourself.

We understand that this is an unsettling time for every one of us. We all are having an emotional roller coaster right now. Having an optimistic mindset takes a stronger approach and strengthening your will power is the only things that will be going to help us get out of the addiction cycle & recover fully during this tough time of this pandemic and its lockdowns. Hence, we advise you to take care of yourself and your loved ones as this is probably the very time when we should stand together.

Want more articles like this? Try How Good Nutrition Can Help to Maintain Mental Health, Tips to Boost Your Mental Health

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You likely realize that the food you eat influences your body. Numerous examinations have indicated the association between your food decisions and your general wellbeing. Eating a nutritious eating routine encourages you keep a sound body weight and a solid heart. It likewise diminishes your danger of building up some constant illnesses. New examination finds that your food decisions may likewise influence your temperament and emotional wellness. This is now and again called the “food-state of mind association.”

Way to improved wellbeing with healthy eating habits –Studies about the “food-disposition association” have been restricted and have demonstrated blended outcomes. In certain investigations, individuals who don’t have a solid eating routine were bound to report manifestations of sadness or other psychological well-being issues. What’s more, there seems, by all accounts, to be some relationship between specific supplements in food and enthusiastic prosperity. These supplements incorporate omega-3 unsaturated fats, folic corrosive, nutrient D, magnesium, vitamins, and tryptophan. These are totally found in nourishments that are a piece of a solid eating routine.

For the present, the most ideal approach to utilize such foods that will help your emotional well-being is to concentrate on your general dietary examples.

Taking care of your body as you age – Smart dieting is significant at any age, yet turns out to be much more so as we reach midlife and past. As you age, eating a solid eating routine can assist with improving mental intensity, help your vitality levels, and increment your protection from disease. Healthy eating habits can likewise be the way in to an inspirational viewpoint and remaining sincerely adjusted. Be that as it may, good dieting doesn’t need to be tied in with slimming down and penance. Or maybe, it ought to be tied in with getting a charge out of new, delicious food, healthy fixings, and eating in the organization of loved ones.
Regardless of your age or your past dietary patterns, it’s never past the point where it is possible to change your eating routine and improve the manner in which you think and feel. Improving your eating routine presently can support you:

Live more and more grounded – Great nourishment can help insusceptibility, battle sickness causing poisons, hold weight within proper limits, and lessen the danger of coronary illness, stroke, hypertension, type-2 diabetes, bone misfortune, and malignancy. Alongside physical action, a fair eating regimen can likewise add to upgraded autonomy as you age.

Omega 3 for your mind and soul – Individuals who eat organic product, verdant veggies, and fish and nuts stuffed with omega-3 unsaturated fats might have the option to improve center and decline their danger of Alzheimer’s ailment. Cancer prevention agent rich green tea may likewise upgrade memory and mental sharpness as you age.

Good dieting is about something beyond food – Eating admirably as you age is about something beyond the quality and assortment of your food. It’s additionally about the delight of eating, which increments when a supper is shared. Eating with others can be as significant as adding vitamins to your eating routine. A social environment animates your psyche, makes suppers progressively pleasant, and can assist you with adhering to your good dieting arrangement.
Making eating times a social encounter. The straightforward demonstration of conversing with a companion or cherished over the supper table can assume a major job in soothing pressure and boosting state of mind. Assemble the family consistently and keep awake to date on everybody’s lives. Welcome a companion, colleague, or neighbor over. Visiting a grown-up day care focus or taking a crack at a senior dinner program can likewise give both friendship and nutritious suppers for more seasoned grown-ups.

The most effective method to make a sound eating regimen – The way to good dieting is to concentrate all in all, negligibly prepared food that your body needs as you age—food that is as near its regular structure as could reasonably be expected. Our bodies react distinctively to various nourishments, contingent upon hereditary qualities and other wellbeing factors, so finding the solid eating routine that works best for you may take some experimentation.

Eat a lot of leafy foods – Break the apple and banana trench and go for shading rich pickings like berries or melons. Focus on 2-3 servings every day. With regards to veggies, pick cell reinforcement rich dull, verdant greens, for example, kale, spinach, and broccoli just as beautiful vegetables, for example, carrots and squash. Make veggies increasingly tempting by showering them with olive oil, sprinkling with goat cheddar, or singing with garlic or stew pieces. Pursue 2-3 cups each day.

Pick calcium for strong bones – Keeping up bone wellbeing as you age relies upon satisfactory calcium admission to forestall osteoporosis and bone cracks. Great sources incorporate milk, yogurt, cheddar or non-dairy sources, for example, tofu, broccoli, almonds, etc.

Eat sound fatty acids – Instead of attempting to remove fat from your eating regimen, center around getting a charge out of sound fats, for example, omega-3s—that can ensure your body against aches and pains and bolster your state of mind.

Manage your protein intake – As you age, eating enough excellent protein can improve your state of mind, support your protection from stress, uneasiness, and sorrow, and even assist you with deduction all the more plainly. Be that as it may, eating an excessive amount of protein from prepared meat items, for example, franks, bacon, and salami may build your danger of coronary illness, malignancy, and other medical issues. Shift your wellsprings of protein as opposed to depending on simply red meat by including more fish, beans, peas, eggs, nuts, and seeds in your eating routine.

Consume fibrous foods – Dietary fiber can accomplish such a great deal more than keep you customary. It can bring down your hazard for coronary illness, stroke, and diabetes, improve the wellbeing of your skin, and help you to get in shape. As you age, your absorption turns out to be less proficient, so it’s imperative to remember enough fiber for your eating regimen.

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Seems like COVID-19 has not only been affecting the physical health of the people but also attacking mental health. India, where the first lockdown was introduced on March 25, 2020, followed by a couple of more lockdown sessions, has still not opened completely. This has been drastically affecting the mental health of the people in India. The prolonged lockdown has ensured or at least tried to restrain millions of people from stepping out of their homes. We cannot deny the fact that the lockdown has been playing an important role in containing the corona virus cases. However, this very lockdown has not been a friend for a lot many people and has affected the masses emotionally and mentally.

How Does the Lockdown Affect People in a Negative Way?

The COVID-19 and lockdown have changed the way we live to a very large extent. Since the arrival of coronavirus cases in India, the lives of the people has not been the same as it used to be. The lockdown has directly affected our physical movement as we can neither go outside of our houses nor indulge in any physical activity. Even if go outside of our houses for getting essential supplies, we have to maintain the social distance so that no one can touch us or can come very close to us. All the public places, shopping malls, offices, factories, schools, colleges, parks and other areas where people used to come into one another’s contact have been shut for months. Though a lot of places have opened now, however, many offices and workplaces are still not open with a full man force.

The sudden announcement of the lockdown has left millions of people either stranded out of their native places or locked in the rental houses with no income whatsoever. Thousands of security guards, maids, gardeners, cleaners and other related service providers have been thrown out of their contractual jobs due to the fear of coronavirus spread. We are living in a time where the people have been caught up with problems from everywhere. Millions of people have lost their employments, facing financial issues, cannot go to work, schools, and colleges or meet their friends and relatives. Apart from all this, they have the fear of catching any COVID-19 symptoms.

The impact of lockdown is the worst on those people who are either not financially strong, living alone or physically, emotionally and psychologically weak. Another community that has been enduring the pain of the lockdown is the old and sick people. People who are old and sick and do not have the family members around to take care of them are among the worst groups of people affected by the lockdown and COVID-19 pandemic. Owing to having old age, such people are at a higher risk of getting infected by the corona virus. Knowing that you are at a higher risk of any disease while not having your loved ones around is the worst feeling one could have. And, our old age people are facing such psychological trauma on a daily basis. Other than that, there are millions of people who are continuously working for providing us with the essential services on a daily basis even during the pandemic. Apart from having caught up with the COVID-19 diseases, they also have the fear to carry the corona virus symptoms to homes every day. And the same is the case with our doctors, cleaners, defence personnel and other medical staff who are protecting us from the COVID-19 every single minute without thinking about their own health and safety.

The After-Effects of Lockdown on Mental Health in India

The COVID-19 pandemic has been doing great damages to the world, which will affect our generation for long. According to a survey conducted by The Mavericks India, as many as 61 per cents of Indians are suffering from mental health issues due to the prolonged lockdown. The uncertainty and current and upcoming financial crisis have impacted millions of people in India. The study further shows that women have been affected more than men due to the sudden escalation in domestic responsibilities with no regular family income. In the wake of not having assistance from the domestic helpers, the load of work has been increased tremendously on women primarily.

The most significant change that the world is going to see post COVID-19 pandemic is the upsurge in the number of work-from-home employments. A lot of veteran companies are looking for adapting to working remotely for a longer period of time post COVID-19 or permanently in many job profiles. Seeing the immediate cost cutting adaptation by tons of multinational companies along with other small and big ventures, working remotely is another way to cut the cost of office rent and real estate expenditures. Besides, work from home saves time and energy of the employee and employers as well. Experts are seeing working remotely as the win-win scenario for both workers and owners.

There is A Ray of Hope!

There is no doubt that C0VID-19 has taken a toll on people’s lives around the globe. It has affected almost every country in the world. The negative influence of the corona virus will be seen for a longer period of time throughout the world. The need of the hour is that we all must stand together and face the COVID-19 pandemic and its negative influences on humankind. Even in this worst time, we have seen, on different occasions, that Indian citizens have united and band together to fight off the circumstances across the country. We have been seeing many feeding hungry and homeless people, providing them with shelters, helping those who are not in a situation to help themselves. Apart from this, take care of your family and friends too. Communicate with them via phone calls, social media and video calls on a regular basis. Cheer them up, let them know that you are there for them. Do not let them feel alone. In this gloomy time, all we need is a ray of hope to build up our strength and rise together once again.

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The most common cause of cracked skin is because of the lack of moisture. Moisture is a vital ingredient for the growth of healthy skin as soon as the feet are deprived of it cracks develop on the skin, either causing a strange itching sensation or leading to the most common of all results, bleeding. When the bleeding gets prolonged, it results in skin diseases. This is often where a little thing can transform into a bigger problem; therefore, taking care of the foot is vital.

Tips for Preventing Your Cracked Foot

1. There are several things one can do in case of a cracked foot. One can apply hydrogenated oil after washing the foot then drying it thoroughly. Using pulp of a dry banana can also help then wash and dry the area properly. Soaking the foot in juice regularly, say about twice each day, also helps regulate cracked feet. Habitual application of a mix of glycerin and rosewater also helps in healing cracked feet. One of the most common and most comfortable treatment is first to rinse the feet in water for about 10 minutes, dry it, then apply any moisturizing cream into the cracked surfaces, then let it dry, repeat this process for five to 10 days one would see results.
2. Another way of obtaining results is to liquefy paraffin wax, then blend it with a little amount of mustard oil, apply it over the cracked surfaces then wash it off later within the day. Repeat this process using this remedy for about 10 to fifteen days; the outcome would be resounding. Finally, a proper nutritional diet not only renders good health it also supplies vital proteins and vitamins to the feet giving the skin the care it needs.
3. This hack is beneficial. Wash your feet and scrub the heel with a pumice stone. Dry thoroughly with a towel and apply petroleum. Massage thoroughly. It is placed on a thick pair of stockings. The stockings should be worn overnight. Repeat before getting to bed daily till your heels are completely healed.
4. The acid in lemon helps to peel dry and hard skin. Mix freshly squeezed juice with warm water (don’t use hot water). Soak the feet for a few minutes (10 – 15 minutes). Scrub with pumice. Apply a moisturizer on your feet.
5. Vegetable oil is another excellent remedy for cracked heels. You’ll use the same night. Repeat every night before getting to bed oil or coconut oil or flaxseed oil. Any of those three will do an ideal job. Wash the feet and scrub with pumice. Dry your feet with a towel. Apply oil to the affected area. Wear a thick pair of stockings.
6. Lemon juice works well as a result of the acidity of the lemon helps dissolve the dry skin for a simple removal with foot brush. Soak for ten minutes, drain, and then exfoliate.
7. A great natural moisturizer is usually made by combining oil and juice, along with a few drops of lavender, or that every variety of oil you like. This treatment is generally caused by the batch and stored in a container for everyday use. Make sure to shake it before application.

Remedies for Healing Your Cracked Foot

1. These treatment work best at night. Applying them before going to bed gives them enough time to try to do original work.
2. You can use butter to moisturize your feet and your Beauty skin. Shea butter is additionally useful.
3. If you’re overweight, you’ve got to lose some pounds to relieve the pressure of weight on your feet.
4. Wear closed-back shoes.
5. If your feet are at the delicate stage of dryness, there are several beautiful ways in which to relieve the unpleasantness of dry feet.
6. You can add every kind of thing to a warm foot bath to assist your feet and get rid of dry, dead skin through exfoliation.
7. Add to your foot bath a cap filled with baby shampoo alongside a cup of white vinegar. Or try some of the tablespoons of Epsom salts or carbonate of soda or a cup of milk.
8. For relief, while you sleep, spread on a combination of Vaseline and juice, then don a try of socks, so you do not stain your bedding and leave nightlong.
9. You’re sitting before the TV, spread on a banana mash and sit together with your feet up for half an hour, then rinse.

The natural healing hacks that we like best are an overnight deep moisturizer. Before bed, first, soak your feet in Epsom salts, then butter up your feet with cocoa butter and wrap during a bag those from the produce department in your grocery work high. You might also want to put on a tray of sunshine socks to help keep the wrapping in place. You’ll see a difference the next morning, but keep doing it for three days during a row for beautiful results, then whenever necessary.

Dry, cracked hands also can come from overuse, even if you do not work with water much. People who use their hands for things like construction, carpentry, or maybe those that work with chemicals are prone to problems with the skin on their hands drying out dramatically. Working with rough materials, chemicals, and things that absorb moisture can mean your hands are left dry, rough, red, and painful. Again, an honest lotion and a pair of gloves may be the answer.

If you’re experiencing problems with dry, cracked hands and lotions and gloves aren’t working, it might be that you only are using the wrong type of cream. Almost any home remedy can work, but some people with dry hands with cracks that tend to bleed may need something that works better.

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Even though many people suffer from Migraine, usually people between the age of 15 to 55, this age group is more prone to this condition. The sad reality is that even though we have advanced a lot in the medical field, but the reason or the cause of Migraine is still unknown. There are specific theories that are floating around about the causes of Migraine. Some of them are

Genetics: Like diabetes migraine is also passed on in the family. So, if someone in your family has Migraine, then you are more likely to get on too.

Central Nervous Disorder: The irregularities in the brain blood vessel might be the cause of getting migraines

Stress: Stress in every form be it emotional, mental or physical strain; it is assumed to trigger migraines.

Gender of the Person: According to the research, the chances of women getting Migraine is three times more than men.

What can one do to try to Cure Migraine?

Well, people suffering from Migraines can make particular dietary and Lifestyle, which will help in preventing frequent episodes of migraine headaches. The following are some of the dietary and Lifestyle remedy which can be incorporated by the person suffering from Migraine

Dietary Tips for helping with Migraine

Reduce the Intake of Caffeine

Caffeine triggers migraine headaches; therefore, people who suffer from migraine headaches should try to avoid caffeine as much as possible. For people who cannot function without getting their cuppa in the morning and several more cups during the day should cut down their intake of caffeine slowly. Sudden deprivation of caffeine may cause withdrawal symptom; hence, the consumption should be reduced gradually.

Never Skip Your Meal

Another common trigger for Migraine is when a person skips the meal. If you remain hungry for an extended period, then it will cause the glucose level in the blood to go low, this triggers migraine headaches. Hence to avoid this migraine headache, one has to vary about eating their food on time and should make it a point to eat something healthy every two hours.

Have a healthy eating habit

The best way to fight Migraine is through diet to have a healthy eating habit. Include fresh fruits and vegetables in your diet, along with fresh meats that are available. Avoid processed food, chicken and beef livers or marinated meats from your diet. Go for food that is more organic in nature and completely do away with processed or canned food. Certain food items like cheese, cured meats or food articles that contain preservatives and sweeteners are one of the primary triggers for migraine headache these food articles are best avoided from your diet.

Lifestyle changes to Control Migraine

Get Regular Exercise

People who suffer from Migraine should make specific lifestyle changes to fight this condition. One should start working out or doing some or the other type of physical activity to reduce the occurrence of the Migraine to a minimum. Make it a habit to work out at least half an hour a day, and a Healthy Lifestyle will help in the wellness of both body and mind this will help in reducing the frequency of the migraine headache.

Get a good night sleep

People who have irregular sleep pattern are more prone to severe migraine headaches. Therefore, it is necessary to maintain a regular sleep pattern. Go to bed on time and at least get seven to eight hours of uninterrupted sleep. With the fast life we are living, we tend to ignore the importance of sleep that plays a vital role in one’s life.

Reduce the level of Stress

In today’s world, we take all kind of stress, be it emotional stress, mental stress or financial stress. Stress affects our health adversely. React to the situations calmly and quietly rather than being hyper about things. Practice meditation which helps a lot in relaxing your state of mind.

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Tom Yum Goong – Thai Dish that Boosts Immunity while being super delicious

Tom Yum Goong is one of the most popular Thai dishes that is served all across the world. It is a hot and sour traditional Thai food that is, by and large, made of the shrimps along with some other healthy and commonly used Thai ingredients such as the kaffir lime leaves, lemongrass, fish source and lime juice etc. Ingredients such as lemongrass adds taste to the dish all the while providing health benefits like boosting immunity. Tom Yum Goong ingredients and recipes are varied based on what ingredients people love to have in their Tom Yum Soups. There are other similar Tom Yum Soups called Tom Yam Nam Sai, which is made of clear broth and Tom Yum Po Taek, which is made of various seafood.

Tom Yum Goong Ingredients and Their Health Benefits

Lemongrass

Lemongrass is one of the most common ingredients that is used to make a number of Thai dishes and Tom Yum Goong is one of them. Lemongrass contains multiple essential vitamins including Vitamin A, B1, B2 and B3, which are very good for health & help in . It also helps in reducing inflammation, cough and digestive problems.

Galanga

Galanga is originated from Southeast-Asian countries and possesses antibacterial properties that help in dealing with stomach related issues. It also helps in reducing cough and fighting heart related diseases.

Coconut milk

Coconut milk helps to tone down cholesterol in the body and improve our immune system. It also helps get rid of wrinkles with its anti ageing properties.

Coriander

Coriander contains antioxidants and micronutrients that cleanse metals from our body and helps reduce swelling that is caused by kidney problems.

Chilli Peppers

Chilli pepper is one of the main ingredients of Tom Yum Goong that not just adds spiciness to the soup but deals with congestion and inflammation related problems. It contains Vitamin A that boosts our immune system. Tom Yum Goong is one of the most nutritionist Thai dishes that contain multi vitamins and healing properties that are good for our health.

Yum Mamuang – Thai dish boosting immunity while being super delicious

Mango is among the most popular fruits in Thailand and is used to prepare many Thai sweet dishes. When we talk about Thai food, we cannot miss mentioning the healthy sweet dishes that are widely preferred in Thailand. Yum Mamuang is one such sweet dish. To be specific, it is a mango salad. Mangoes are known to boost the immune system. Many researchers suggest that mangoes also improve the digestion system and lowers the cholesterol in our body. Yum Mamuang is also known as the Vegan Mango Salad that is very easy to prepare. Let us take a look at the ingredients and recipe of Yum Mamuang.

Yum Mamuang Ingredients

• One green mango
• A half or three quarters cups of toasted peanuts (1/2 or ¾)
• A half teaspoon of sugar
• A pinch of salt
• One chilli pepper
• One lime
• One or two shallots (wild onion)

Yum Mamuang Recipe

• Put the peanuts in a pan and toast them for 15 to 20 minutes on medium heat.
• Once the peanuts toast thoroughly, put them aside and let them cool.
• Shred the peeled mongo using the shredder and then slice pepper and shallots finely.
• Now, put all the ingredients in a bowl large enough to mix it properly.
• You can add lime juice in it if you feel the need for making it sourer. However, the sourness depends on how raw and green the mango is.
• You can add seasoning and chillies to make it spicy as per your taste.
• Once done with the seasoning, serve it with your regular meals to make it healthier.

You can also have Yum Mamuang as an appetizer. Adding mangoes in your daily routine is said to increase the memory and concentration power as well. Mangoes contain Vitamin A and C and both of these vitamins are known to produce collagen. Collagen helps to form the connective tissues found throughout the body, which ultimately prevents body ageing.

Along with these two healthy Thai dishes for boosting immune systems, there are some other Thai dishes that are very good for health.

Some of the Thai Dishes that are healthy are :

Summer Rolls

Summer Roll is an appetizer that is made with various veggies such as carrots, cucumber and lettuce. You can also add shrimps in Summer Rolls. The Summer Roll is wrapped in thin rice paper skin and contains around 140 calories.

Papaya Salad

Papaya Salad is another healthy Thai dish that is made of shredded papaya, green beans, tomatoes and peanuts. It contains fibre and Vitamin C.

Chicken Satay

Chicken Satay is a grilled and marinated meat that is rich in protein. Chicken Satay is usually served with spicy-sweet peanut sauce, two teaspoons of which contains up to 80 calories.

Pad Thai

Pad Thai is made of rice noodles that are sautéed with bean sprouts, peanuts, egg and spices. You can add shrimp, tofu, chicken and extra veggies to get more fibre and vitamins. Thai food is believed to be one of the most nutritious foods in the world. Along with the ingredients that are commonly used to prepare the Thai dishes, the cooking methodology also plays an important role in preserving the minerals and vitamins.

Moreover, the herbs and spices that are generally used to prepare Thai dishes are also good for health. When all’s said and done, we can assure you that, other than boosting the immune system, Thai foods have other health benefits too.

Other foods that boost immunity.

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