Mental Health Management: Tips and tricks for managing stress and anxiety in the modern world.

A. Mental Health Management:  

Maintaining good mental health is essential for a fulfilling life, especially in the modern world where we face various stresses and challenges. here are some tips to help you maintain good mental health in modern life:

1. Exercise: Regular physical exercise can help reduce stress and anxiety, improve mood, and boost self-esteem.

2. Practice Mindfulness: Mindfulness is a technique that involves focusing on the present moment and accepting it without judgment. it can help reduce stress and anxiety, improve concentration, and promote emotional well-being.

3. Get Enough Sleep: Getting enough sleep is crucial for mental health. Aim for 7-8 hours of sleep per night and try to establish a consistent sleep routine.

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4. Social Connection: Maintaining healthy relationships with family and friends is important for mental health. Make time to connect with loved ones and participate in social activities.

5. Self-Care: Make time for activities that you enjoy, such as reading, listening to music, or taking a relaxing bath. These activities can help reduce stress and improve your mood.

6. Limit Screen Time: Excessive screen time can lead to stress and anxiety. Set limits on your screen time and take breaks to disconnect from technology.

7. Seek Help: If you're experiencing persistent feelings of stress, anxiety, or depression, don't hesitate to seek help from a mental health professional. 

B. Tips and tricks for managing stress and anxiety in the modern world. 

Stress and anxiety are common in the modern world, but there are many strategies that can help you manage these feelings. Here are some tips and tricks for managing stress and anxiety in the modern world:

1. Identify Triggers: Identify the situations or events that trigger your stress or anxiety. This will help you develop strategies to cope with these triggers.

2. Practice Relaxation Techniques: Relaxation techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce stress and anxiety.

3. Take Breaks: Taking breaks throughout the day can help you recharge and reduce stress. Take a short walk, practice a relaxation technique, or engage in a hobby during your break.

4. Prioritize Self-Care: Prioritize self-care activities such as getting enough sleep, eating well, and engaging in activities you enjoy. These activities can help reduce stress and promote well-being.

5. Manage Time Effectively: Effective time management can help reduce stress and increase productivity. Make a schedule or to-do list to help you prioritize tasks and manage your time effectively.

6. Practice Positive Self-Talk: Practice positive self-talk to help reduce negative self-talk and increase self-esteem. Focus on your strengths and accomplishments, and try to reframe negative thoughts in a more positive light.

7. Seek Support: Don't be afraid to seek support from friends, family, or a mental health professional. Talking to someone you trust about your feelings can help you feel less alone and more supported. Please remember, everyone's journey with stress and anxiety is different, so it's important to find what works best for you. Don't be afraid to try different strategies and seek help when needed.

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Follwing these tips may reduce therisk of long Covid and make recovery fast if infected…

Corona cases are increasing rapidly around the world due to the Omicron variant. In 24 hours, more than 1.5 lakh corona cases have been registered in 6 countries of the world. At the same time, more than 25 lakh new corona infections have been found all over the world. In such a situation, all of us should be aware of the ways to recover quickly from Corona. Also, it is important to follow the following tips to reduce the risk of long covid in the future-

1.     Keep the body hydrated: If you want to recover quickly from corona, then it is necessary to drink enough water. Australian scientist Robert Boye says that staying hydrated helps the body recover from the corona. Due to this, the functioning of the body is done properly.

2. It is necessary to take bed rest: To recover from any disease, it is necessary to take good rest. After corona, doctors recommend that the body should be given maximum rest. So do not ignore this advice at all. By ignoring this tip, there may be a possibility of long covid in future.

3. Eat a diet rich in nutrition: During illness, our body lacks many important nutrients. Therefore, it is important to include more and more nutritious things in your diet. At this time, do not consume fried, spicy food, junk food, soft drinks, or alcohol at all.

4. Do regular exercise: To keep the body healthy, you can do light exercise daily. If you want, yoga can also be done. Doing Pranayama like Anulom Vilom, Kapal Bhati and Sai (Sigh) will greatly benefit your respiratory system. Also, even if you're a fan of intense workouts, you should start with simple exercises after recovery.

5. Don't Forget Mental Health: The corona pandemic has caused a lot of damage to our mental health. When someone struggles with this disease, not only does his body become weak, but that person also becomes mentally weak. Anxiety and stress can make our illness worse. Therefore it is important to take care of mental health. Meditation or new hobbies can be developed during recovery. 

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Keep blood pressure under control to prevent memory loss in old age…

If you want to prevent memory loss in old age, then keep blood pressure under control. Recent research by international researchers says high blood pressure is also affecting your memory. At the age of 30 to 40, if your blood pressure remains elevated, and then control it as it increases the risk of dementia. 

The risk was seen in 61 percent of the people- To understand the effect between blood pressure and falling memory, ie dementia, research was done on 2.50 lakh people in Britain. Their age was between 35 and 44 years and they were battling with high blood pressure. The MRI report revealed that 61 percent of these people are at risk of memory loss in the future. This research has been done by a team of international researchers. 

Brain shrinking of people with high BP-Researchers found in their research that the brain shrinks due to high blood pressure. A connection was found between its size reduction and dementia. Research says that people over the age of 35 whose blood pressure has increased, their brain is shrinking more. If high blood pressure is not controlled then the condition can worsen. 

Silent killer (HBP) is increasing heart patients- In 2019, the British Heart Foundation estimated that 4 million people between the ages of 30 and 40 in the UK were suffering from high blood pressure. According to researchers, cases of heart attack and stroke are increasing due to high BP, which is called the 'silent killer'. Experts say blood pressure can be messed up due to stress, infection, medicines, and even lack of water. The matter of concern is that there are a large number of people who do not understand the increasing and decreasing blood pressure. This condition leads to serious diseases and death later on. That is why it is also called the silent killer.

150 million people worldwide are battling high blood pressure (HBP)- WHO says, currently 150 crore people worldwide are suffering from hypertension. In 2019, 1.79 crore people died due to heart diseases. High blood pressure is responsible for one-third of these deaths. This is also because hypertensive patients do not understand this disease. Its symptoms are not visible. As a result, there are incidents like heart attacks in the patients. 

Some important facts to control High Blood Pressure-

1. Smoking increases BP for 20 minutes- This is necessary because Nicotine makes the walls of the arteries hard by shrinking them. Apart from this, it also plays a role in blood clotting. It takes 20 minutes for the heartbeat to return to normal after a person smokes a cigarette. So it is better to leave it.

2. If We reduce the weight by 1 kg, then BP will also be reduced by 1 point - According to the Mayo Clinic, if an overweight person with obesity loses one kilogram, blood pressure decreases by 1 mm Hg (roughly 1 point). Not only this but blood pressure is also related to the waist. If the waist of a man is more than 40 inches and that of a woman is more than 35 inches, then its risk is high.

3. Do not eat more than 5 grams of salt in daily food- This is important because a young person should have less than 5 grams of salt in a day's diet. The equivalent of one teaspoon of salt contains about 2,300 mg of sodium. By reducing this amount of sodium in the food, 5 to 6 point BP can be reduced.

4. Less than 5 to 8 points BP with 30 minutes of exercise- According to research published in the National Institute of Health, if you walk for 30 minutes a day, then there is a reduction in blood pressure by 5 to 8 points. However, the walk should be done continuously; otherwise, the blood pressure may rise again. Apart from this, jogging, cycling, and dancing also reduce blood pressure.

 

Broken💔 Heart Syndrome is now trending disease in modern society.... be must aware of that.....

As we know that many things of life are directly correlated with our heart❤. Our heart is not only associated to pump blood to the whole body but also managing many stress, emotions, and Love❤. But do you know? Why are the people always told about the heartbroken 💔💔 story?  

Now the question is whether really heart is breaking💔💔. Many of us say, NO. Because the heart has no time even a fraction of a second to think. It keeps on continuously working and pumping blood to our whole body. If stop even a second, people hardly survive, so when is the time? 

[Broken Heart Syndrome]

Yes. Scientifically, somewhat better to argue in this but really our heart is involved in many activities that control our mood and mind😏😏. It maintains stress, provides sentiment, feels sorrow and happiness, affection, and so on..... 

Some of the people told heart is breaking💔. The heartbreaking is now common to the young generation as they are very much under stress due to study, job, life settlement, choosing their life partners, etc. Apart from that the trending lifestyle and waking late at night, sitting mental work also play a key role to give intolerable stress to heart❤and ultimately, when the stress crosses limits, it starts to give trouble to heart in many ways and inauguration of many diseases happens. 

Have you ever heard -  

" Jab Dil Hi Toot Gaya, tab Ji kar kya karein "

OR 

"Dil ka khilauna haye toot gaya" 

OR 

Dil deta hai ro ro ke duhai, kisi se koi pyaar na kare", etc. 

But it's true, the heart ❤ will not break but due to abnormalities in sleep, food, stress, lifestyle, etc., it gives more pressure on the mind, and the level of bad cholesterol increases. This cholesterol starts forming crust or plaques in important arteries of the heart, the narrowing vessels, then damage and as a result, a heart attack will come. This is called Heart is broken💔💔. 

Scientifically, Broken heart syndrome, also called stress cardiomyopathy or takotsubo cardiomyopathy, is a real condition. Although its symptoms mimic a heart attack, it's caused by sudden physical or emotional stress. Treatments include heart medications, anti-anxiety drugs, stress management, and cardiac rehabilitation. Broken heart syndrome is a temporary heart condition that's often brought on by stressful situations and extreme emotions. The condition can also be triggered by a serious physical illness or surgery. It may also be called stress cardiomyopathy, takotsubo cardiomyopathy, or apical ballooning syndrome. 

Broken heart 💔 syndrome is a condition with symptoms that may feel like a heart attack, like chest pain, and shortness of breath, but it's caused by going through an emotionally stressful event, not by clogged arteries. It's triggered by very stressful situations, like the death of someone you love. Stress may lead to high blood pressure, which can pose a risk for heart attack and stroke. Stress also may contribute to such cardiovascular disease risks as smoking, overeating, and lack of physical activity. "Chronic stress has been shown to be associated with increased cardiovascular events," Schiffrin said. 

Takotsubo cardiomyopathy 💔or "Broken Heart Syndrome" is when the heart muscle becomes suddenly stunned or weakened. It mostly occurs following severe emotional or physical stress. The condition is temporary and most people recover within two months. 

Please🙏 don't allow your mind to become a hobby upon you and rule you whatever it wants. ❤Control your emotional movement, think with mind considering that every action has a reaction either it is good or bad. 

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Pandemic stress among women is also causing problems in pregnancy....

Nowadays some news alerting pregnant women: Epidemic stress among women is also causing problems in pregnancy. This is confirmed by the test performed on the umbilical cord as claimed by the scientists from England. The research done in England on pregnant women is alarming. Scientists doing research on pregnant women say that pregnant women are at risk of worsening their condition even if they do not have Covid. The stress of the pandemic can cause problems in their pregnancy. This has come to the fore in the research done on 115 pregnant women in the pandemic. 

Umbilical cord test is done in 2020:  Researchers examined the placenta of pregnant women in 2020. The report revealed that women who had covid during pregnancy showed three times the problems in their umbilical cord. At the same time, twice the cases of problems in the umbilical cord of women who were not infected were reported. 

What does it mean to have a problem with the placenta? The baby growing in the womb is connected to the mother through an umbilical cord. Through this umbilical cord, oxygen and nutrients from the mother reach every part of the baby. All this is possible through blood circulation. Any discrepancy in this has a direct impact on the health of the child. Similar problems have been revealed in this research in pregnant women. 

What problems did pregnant women have to face? In the first wave of the pandemic, pregnant women from Canada, France, and the UK were included in the research. Their umbilical cord and umbilical cord samples were taken. One-third of these women were infected. At the same time, up to 50 percent of women had not been affected with Covid.   During the research, it was revealed that the level of fibrin protein was increased in them. This protein helps in clotting blood in the body. These clots hinder the growth of the child and increase the amount of calcium in the body. 

Researchers say that the epidemic caused stress in such women, which caused inflammation in the body and many changes in the organs. This increased the problems in pregnancy. More research needs to be done on the extent to which this stress can have a bad effect on the mother and the child. Researcher Alexander Hazel of Manchester University in England, who conducted the research, says that the problem seen in the umbilical cord of women has been seen only during the epidemic. The long-term impact of this stress needs to be understood. 

What if Covid happened during pregnancy? Researchers from the University of California, San Francisco say that corona infection during pregnancy increases the risk of the baby being born prematurely. Premature delivery of the baby can happen before 32 weeks in infected women. During pregnancy, the risk of getting infected with Covid in women is up to 60 percent higher. Researchers looked at birth certificates of children born in California between July 2020 and January 2021. During this 2,40,157 children were born. Of these, the mothers of 9 thousand children had corona during pregnancy. The research revealed that 8.7 percent of normal pregnant women and 11.8 percent of pregnant women suffering from Covid had premature deliveries. If BP and obesity increase then the risk is more. Researchers say that pregnant women are more prone to infection with Covid. In such a situation, the risk of premature delivery in infected women who struggle with high blood pressure, diabetes, and obesity increases by a further 160%.

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Health benefits of bathing with hot water…

In a busy life, many times people prefer to take a bath with normal water and get ready quickly. But when fatigue becomes more, then it directly affects the work and it often happens to many people. To eradicate fatigue, a minimum of the twice hot water bath in a week should be taken so that in the run-of-the-mill life, our mind remains open and the body remains healthy. Let us know the benefits of bathing with hot water –

1. Eliminate fatigue - Actually, the body gets completely tired after working all day. In such a situation, take a bath with warm water before sleeping at night. So that when you wake up in the morning, you will not feel tired and the body will be relaxed. Due to excessive fatigue, there is no sleep even so one should take a bath with hot water. If you want, you can also add 5 ml Dettol or Savlon to a bucket of water due to which the germs on the body will also die and the body remains to be free from germs throughout the day.

2. Moisturize skin - It has often been seen that after bathing with hot water for a long time, the skin melts, but it is good for the body. Yes, bathing with warm water keeps your skin soft and does not dry out. Often breakouts occur in the skin after bathing with cold or normal water, but this does not happen by bathing with hot water.

3. Reduce stress and anxiety - Yes, sometimes suddenly you may start increasing stress, in such a situation; you should take a hot water bath. This increases the hormone oxytocin in the body. This helps in reducing stress. It also gives you mental rest.

4. Strengthen the heart - Taking a bath with hot water increases blood circulation and the heart also remains healthy. To strengthen the heart, if you stay immersed in hot water till the neck for 8 - 10 minutes, then your heart works strongly. Because the pressure in the water increases on it. But please to be noted, it is a matter of heart, so before doing this, consult your doctor. 

5. Respiratory disease - If someone has respiratory problems, and then bathing with cold water should be avoided. To maintain normal body temperature, take a bath with lukewarm water only. 

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Reasons for twitching eyes and health…

Twitching of eyes means people think, it is a sign of some auspicious or inauspicious things, then it may be wrong. Yes, your health can also be the reason for twitching eyes.

There are some health reasons, which can be responsible for eye twitching. So now if your eyes are twitching, then definitely consider these reasons once –

1. Nutrition - Lack of magnesium in the body can cause eye twitching. Apart from this, excessive caffeine consumption of alcohol also gives rise to this problem.

2. Dryness - There is a problem of eye twitching even if there is dryness in the eyes. Apart from this, it can also happen if there is a problem in the eyes like allergies, watery, itching, etc.

3. Fatigue - There are problems in the eyes due to excessive fatigue. Apart from this, fatigue in the eyes; working on the computer, laptop, and mobile for a long time can also cause this problem. For this, it is necessary to give rest to the eyes.

4. Stress - Your eyes can also twitch due to stress. Especially when you are not able to sleep peacefully due to stress and your sleep is not complete, then there may be a problem of eye twitching. 

5. Eye problem - Eye twitching can occur even if there is a problem related to the muscles in the eye. If your eyes have been twitching for a long time, then definitely consult an eye specialist and get an eye exam done. You may need to wear glasses or the number of your glasses is about to change.

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