Other simple ways to control your Blood Pressure

 

 Listen to music and dance to your heart's content- don't bother if anyone looks too.

It is good to go for a walk and enjoy the nature, try to hear a bird's call and guess which bird is it, when you spot them, try to identify them. Look around at various trees, see God has created so many shades of green. Look at the shape of each tree, how unique they're. Feel the breeze on your body, how it refreshes you.

When you face a problem or worried about something, it is better to talk it out. Mostly men don't discuss about their problems with wife or with anyone else. They keep it to themselves and brood over it. This will make your BP go high. It is always best to talk it out what's bothering you. Also remember at times, we worry about things which may not happen and over which we've no control. When we've no control over a matter, there's no point worrying about it, leave it to God, prayers are the most effective tool God has given us. When you pray with a clean heart, your prayers are always answered. Don't think of God only at times of problems, at each morning thank God for another day, at each meal thank God for it, as millions of people around the world don't even get 1 proper meal. at the end of the day again thank God for having given us another day to do something good.

 When you breathe, learn to do abdominal breathing, i.e. when you inhale, your abdomen should bulge out, and as you breathe out you abdomen should go in. Be conscious of every breath you take, as life is uncertain, so don't sling on to anything or anyone, as then the loss is very difficult to bear.

Always think of those things which gave you happiness, forget totally about those events that made you sad, as there's no point thinking or brooding over the past bad thing, they'ld be erased from our memory for good.

When you meet your friends or relatives, give them a hug ( though it is not much practiced in India. Learn from our P.M., Mr. Modiji, the way he gives warm hugs to the world leaders whom he meets. By doing so, one passes on good vibration to others. Even the Pope wanted a hug from Modiji !

Every problem has a solution, try to look for it, than sinking what's going to happen. Use your brain to always find an answer, there will be a solution, only you've to use or focus your mind of the various solutions you may think of, and which one will give you the correct answer.

 SMILE- it is very important to keep smiling. When you smile at someone, you're showing your warmth and friendly attitude. Remember as much as you don't like to see a grumpy face nor do others. Spread warmth through your smile, just because you smiled another one will smile and soon there will be miles and miles of miles just because you smiled ! Wouldn't that make you happy !  😁

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Five Ways to Silence Your Toxic Inner Critic

We all have that inner critic. Sometimes, it’s the push we need to work harder, go further, be better. At other times, though, it chips away at our self-belief until we feel incapable of doing what we want/need to do. It tells us we’re stupid, fat, worthless. That nobody likes us anyway. That we are undeserving of love or respect. That we are smaller – so much smaller – than we actually are.

And, understandably, all of this can have a hugely negative impact on our mental health.

As Fearne Cotton recently noted in her Happy Place podcast: “We all have this inner voice that sits there on the tip of our tongues desperate to get out…

“Sometimes it’s really loud and everyone hears it, and other times it just niggles in the back of your head… [and] occasionally the voice will say, ‘hey, you’re actually OK at this’ – which is very rare. Very, very rare.

“As humans, we’re all looking for that voice. And whether it’s loud or quiet, it’s there. I think we have to kind of acknowledge that it does exist. It is there.”

Keen to learn more, I reached out to psychologist Dr Kalanit Ben-Ari to ask her about what is the best ways to recognise and deal with negative self-talk.

What is Negative Self-Talk?

Basically, negative self-talk is any inner dialogue you have with yourself that may be limiting your ability to believe in yourself and your own abilities, and reach your potential.

“Negative self-talk is often the little – or not so little – voice in our head comparing us to others, putting us down, criticising, judging, and inducing self-doubt, shame and guilt,” explains Ben-Ari.

“Often this voice repeats itself over and over again, with no resolution.”

What Are Some Examples of Negative Self-Talk?

Negative self-talk is unique to the individual, but judgemental and critical statements make up the bulk of it.

Watch out for variations on these common expressions:

• “It’s all my fault.”
• “Nothing looks right on me today.”
• “Why can’t I be like them?”
• “I never should have…”
• “They must think I’m…”
• “I know I look awful today.”
• “I’m such an idiot.”
• “I’m not worth it.”
• “I can’t do it.”

Where Does Negative Self-Talk Come From?

As part of Stylist’s Love Women campaign – our pledge to celebrate all women – we surveyed Stylist readers in a bid to investigate how both traditional and social media impact women. The survey found that both have a profound effect on our self-esteem, leading to a damaging comparison culture when we don’t feel we live up to the images we see on our screens and in magazines.

Here are some of the most shocking results:

• 14% of women have high levels of self-esteem
• 83% of women say social media negatively affects their self-esteem
• 40% of women compare themselves with other people’s successful careers
• 39% of women compare themselves with women they think look pristine without effort
• 58% of women say that social media has changed how others view them and how they view others

On top of this, some 44% of our readers can’t help but compare when we see others having amazing experiences; for others it’s career success (40%) or bench-marking where they’re at in their life compared to their peers (38%) that makes them feel inferior.

And all of this, in turn, causes us to be more self-critical.

How Does Negative Self-Talk Affect Us?

Studies have linked negative self-talk with higher levels of stress and lower levels of self-esteem. This can lead to decreased motivation as well as greater feelings of helplessness. And this type of critical inner dialogue has even been linked to depression.

“When the majority of this talk is negative, it can directly affect the brain’s neurocognitions, hormones and nervous system,” explains Ben-Ari, “which consequently can affect our confidence, raise anxiety and cause undue stress.”

How Can I Overcome Negative Self-Talk?

If you find yourself spiralling as a result of negative self-talk, Ben-Ari says that there are five things you should do:

1. Notice: be aware that your guest (the inner critic) has shown up. Something as simple as acknowledging this could be the key to stopping a negative self-talk spiral in its tracks.
2. Observe: leave your mind and observe your thoughts, feelings and physical reactions from this voice. You are not your thoughts. You can take a step back and observe, noticing the effect they are having on you. Pay attention to your heart-beat, warmth, breath, tensing of the muscles. In noticing these changes, you can start to lessen the effects.
3. Accept: accept the situation with self-compassion. Remind yourself, “I’m not perfect, I’m a human being and I have my own vulnerability. I try my best. Sometimes it doesn’t turn out how I wanted it to, but this is what it means to be human. I am not alone with this.” When we put too much energy into avoiding or rejecting a thought, the opposite can happen, so allow it to occur and accept it if you cannot change it.
4. Replace: make it a point to imagine yourself saying this to a treasured friend. If you know you wouldn’t say it this way, think of how you’d share your thoughts with a good friend or what you’d like a good friend to say to you. This is a great way to replace the negative self-talk with a positive, accepting or compassionate voice.
5. Question: be curious to explore why you had a particular reaction and open up your own dialogue with the voice, and turn it on its head.
6. Do. Move. Act: being active is crucial to breaking the cycle of negative self-talk. Moving your body, playing music, dancing, singing or taking action towards a new goal can shift you and your energy in the right direction.

Ben-Ari adds that, if negative self-talk is affecting your quality of life, you should seek professional help.

“If you feel overwhelmed by everyday experiences, or experience anxiety and low energy as a result of negative self-talk – or it’s affecting your quality of life, the quality of your relationships with others or your own well-being – it might be time to get some outside help,” she says.

“Negative self-talk is often rooted in past trauma and professional support can offer a great deal of healing and growth.”

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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5 great workouts for people who have diabetes

Exercising is good for health!

Exercising is important for people of all age groups and it is even more essential when suffering from a disease like diabetes. Regular workout keeps your blood glucose level in check and improves your overall health. However, not even 50 per cent of the entire population suffering from this disease engages in any kind of physical activity. Most of them are unaware of the fact that exercising is just as important as diet and medication for their health condition. As per the National Institute of Health, staying physically active helps to manage the symptoms of diabetes and reduces its complications. A person should exercise at least 30 minutes every day to stay fit. You can perform any kind of exercise, depending on what you enjoy the most. In case you are looking to try something new, we have listed 5 fun and easy workout that you can give a try.
 
​Dance
Tired of traditional exercise and looking for some fun activity? Try dancing. You do not have to follow specific steps in it, just go with the flow. Dancing for 30 minutes or 1 hour five times a week is considered good for health. Moving your body on the beat of your favourite song can reduce the blood sugar level, uplift your mood and help you burn some calories.
 
Gardening

Make your workout more fun by doing some gardening. You will be surprised to know that gardening is counted as both aerobic activity and strength training. Prolonged exposure to high blood glucose levels can damage the arteries and restrict blood flow. In such a case, doing some gardening can help to keep your blood going.
 
​Walking

It is a simple and great exercise to stay fit. Walking can be done anywhere and anytime. It is not very tiring and you don’t necessarily have to take out time from your busy schedule to do it. You can easily do it whenever you have time like after lunch or in the evening. As per a 2014 review, walking can help people suffering from type 2 diabetes lower their blood sugar levels and lose weight at the same time.

​Weight lifting

Strength training may also help to control the blood sugar levels in the body. You can incorporate strength training exercise in your routine to reap its amazing health benefits. Use dumbbell, free weight or any heavy objects that are easily available in your home.
 
Yoga

The 5000 old form of traditional physical activity can help in all kind of health-related issues. It is a low-impact exercise that lower stress, blood sugar and cholesterol level. Yoga makes your bones flexible and strong. It also improves the quality of sleep and muscle mass.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement