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How To Manage Your Mental Health?

Manage Your Mental Health

In this topic, we talk about How To Manage Your Mental Health and well-being as well as hopefully cross the finish line to this pandemic.

Working out can be just as effective as taking an antidepressant pill. Today, (music)During the ongoing COVID-19 pandemic, you may have experienced stress, anxiety, fear, anger, sadness, and loneliness. And mental health disorders, including anxiety and depression, can worsen over time. Now, I hate to sound

like a high school health teacher here; but some individuals may have turned to increased alcohol consumption and substance abuse, thinking that these can help them cope with the stress about the pandemic. In reality, though, these behaviors can not only worsen your anxiety and depression but will actually put you at a higher risk of contracting COVID-19 and experiencing serious complications. Simply because stressors like this can weaken your immune

response. Along with all the other health complication sand ailments that can arise from prolonged stress and mental health concerns. For all these reasons, that’s why I’m here today, to break down five smart self-care tips that you can practice every day to manage your stress, anxiety, or depression. Before we get into it, if you or someone you know is

feeling suicidal or have mentioned suicidal thoughts please reach to a mental health provider, a doctor, the emergency department, or call the National Suicide Prevention hot line at 1-800-273-8255 available 24/7.Alright, here we go, let’s dive right into five helpful mental health tips that will help you combat your anxiety, depression, and other mental health concerns.

Five Mental Health Tips For Manage Your Mental Health

How To Manage Your Mental Health
  1. Develop a Routine. This is a huge one if you suffer from anxiety. Developing a routine will help you to adapt more quickly to this current reality. Create clear distinctions between work and non-work time, ideally in both your physical space and your headspace. Also, make sure you find something to do that is not work-related and is not virus-related that brings you joy. Additionally, working in short bursts with clear breaks will help to maintain your clarity of thought. Developing an attainable routine is very important to help ease your anxiety.
  2. Stop putting things off. If there’s something you’ve always wanted to do but keep putting it off, there is no time like the present, do it in 2021, once it’s safe to do that of course. If it involves travel or being with other people, it obviously may need to be put on the back burner for now. But making set plans can give you something to look forward to. As well as a goal to work on. For instance, while it’s probably not yet a great time to go backpacking through Europe, you could start researching and planning out the trip for the near future. In the meantime, think about the little things that you’ve been wanting to do: make a Tik Tok video, learn to bake bread, reach out to some old friends, and plan a video call. Start an online yoga class. Whatever you’ve been putting off, stop waiting around to do it. Maybe just think of a way to modify it for now.
  3. Limit exposure to news media. Constant news about COVID-19 from all types of media can heighten fears about the disease. And just life in general. Limit social media that may expose you to rumors and false information. Limit reading or watching other news, but keep up to date on national and local recommendations. Instead, look for reliable sources, such as the CDC website, or check out some of my coronavirus updates here on my channel.
  4. Connect with others. Make sure you build support and strengthen relationships and make those connections that are important for your life and social circle. For instance, if you need to stay at home and distance yourself from others, please avoid social isolation. Find time each day to make virtual connections by email, texts, phone, or FaceTime, or similar apps. Make a video call with your friends or a new friend. It may actually be helping your mental health more than you realize. Also, if you are working remotely from home, check in with co-workers about how they are doing and share some coping tips. Enjoy virtual socializing and talking to those in your home. Also, you could always connect with an animal as well. There are many studies that say having a pet or animal in your life decreases depression. Try reaching out to the local animal organization or shelter to see if they have any foster or adoption offerings.
  5. Exercise. Physical exercise is one of the most proven strategies for alleviating stress and reducing depression. And even though it seems like we’d have more time to exercise now that we’re sheltering in place, again, many of us have fallen out of our regular daily routines and added a little coronavirus 15 to our waistline. I’m telling you regular exercise is a crucial coping tool. For example, regular exercise can positively impact serotonin levels in your brain. Raising your levels of serotonin boosts your mood and overall sense of well-being. There are even studies that suggest working out can be just as effective as taking an anti-depressant pill. It can also help improve your appetite and sleep cycles, which are often negatively affected by depression. Any form of physical activity that gets blood pumping can help relieve stress and depression. Aim for about 30 minutes each day of some sort of psychical movement. Even if it’s just as simple as taking your dog for a walk. Hoping mental health problems such as anxiety or depression will go away on their own can lead to worsening symptoms. Continue these self-care practices to take care of your mental health and increase your ability to cope with life’s ongoing challenges. If you have concerns or if you find your mental health symptoms are getting worse, day after day, please don’t be afraid to reach out to a professional and ask for help. Be upfront and honest about how you are doing.

What Is A Plant-Based Diet? | Plant-Based Nutrition

Plant-Based Diet

A whole-food, Plant-Based Diet is based on the following principles as there isn’t really a clear definition. Whole food describes natural foods that are not heavily processed. That means whole, unrefined, or minimally refined ingredients. Plant-based means food that comes from plants and doesn’t include animal ingredients such as meat, milk, eggs, or honey.

Beginner’s Guide to Plant-Based Nutrition

A whole-food, plant-based the diet lets you meet your nutritional needs by focusing on natural, minimally processed plant foods. The whole food plant-based diet is not necessarily a set diet-it’s more of a lifestyle.

Is A Plant-Based Diet Healthy?

If followed properly, whole foods, a Plant-Based Diet can have its benefit in the long run. Plant-based diets limit the use of oils, added sugars, and processed foods, leaving only whole foods to provide nutrition. This maximizes nutrient intake and virtually eliminates foods that can lead to poor health outcomes.

Plant-Based Diet

This is the biggest takeaway. These diets are low in saturated fat, free of cholesterol, and rich in fiber, vitamins, minerals, and antioxidants. There’s excellent scientific evidence that many chronic diseases can be controlled, reduced, or even reversed by moving to a whole-food,plant-based diet.

Scientific research highlighted in the landmark book The China Study shows that a plant-based diet can reduce the risk of type 2 diabetes, heart disease, certain types of cancer, and other major illnesses. Many people also report bigger fitness payoffs, more energy, reduced inflammation, and better health outcomes after the switch.

How to know if a plant-based diet is right for you, So many people who make the switch report feeling much better, having less fatigue, and lose weight, and otherwise enjoying a healthy lifestyle. Once you get started, it’ll be easier to keep going. Once you begin feeling shifts in your mood, your energy and have lost some weight, it’s a lot easier to continue eating this way.

Learn More Plant-Based Diet

Can You Eat Plant-Based On A Budget?

Whole-food, plant-based eating is cheaper than you actually think. Fresh produce goes a long way, and whole grains, potatoes, and beans are some of the most affordable bulk foods that you can buy. Create meals around these staple items and you’ll definitely spend a lot less than you are on a diet that’s rich in meat and other animal products.

How can you eat plant-based if you’re always on the go and you don’t have time to cook?

Yes, you will need to plan ahead a little, but it’s pretty easy to find whole-food, plant-based meals on the go. You can usually find fruit and dishes made with pasta, rice, and potatoes wherever you are. With a little creativity and flexibility, you can also prepare. some fantastic food to take with you.

How Can You Eat Out On A Plant-Based Diet?

Most restaurants are very accommodating of dietary needs, and you should be able to review their menu online. Scan the menu in advance to see if a restaurant offers vegan options, and you’re already most of the way there. When you’re unsure, simply call ahead, explain your preferences and they will probably be able to accommodate you.

How Do I Know If A Plant-Based Diet Is Right For You?

Try it out. Begin slowly. Keep it simple. Begin by cutting out one animal product at a time. For example, try replacing all milk and dairy products with soy, rice, almond, or hemp alternatives.

Use non-dairy yogurt or kefir and soy or coconut milk coffee creamer alternatives. Next step, you can try replacing meats with plant-based proteins and meat alternatives like tofu, veggie burgers, and tempeh. But still, be sure to keep in mind the four groups of food at each meal-plant protein, fruit, vegetables, and whole grains.

The cons of a plant-based diet, Following a Plant-Based Diet, means saying goodbye to all animal products or most animal products including lean meat and dairy products such as milk, yogurt, cheese, and ice cream. It’s much easier said than done But when you follow the appropriate guidelines and implement the correct eating habits, over time, replacing animal products in your diet is possible.

If you don’t plan your plant-based diet correctly, you may not meet all your protein, vitamin, and mineral needs. And you won’t feel or look your best if you develop a nutritional deficiency. But there are easy ways to make sure you’re getting the nutrients you need.

Importance of getting the right nutrients, That being said, whole plant foods contain all the essential nutrients, with the exception of vitamin B12, we need. You can get some B12 from fortified foods such as plant-based milk and breakfast cereals, but the best source is simply a B12 supplement vitamin.

In fact, the U.S. Department of Health and Human Services recommends supplementing B12 for all adults over the age of 50 because as we age, many people lose the ability to absorb vitamin B12 from food sources. You don’t need to go full vegetarian or vegan to get the best heart-healthy benefits.

Go On Plant-Based Diet

Human Digestive System – How To Work

Human Digestive System

The Human Digestive System is very complex and has evolved over millions of years. It basically consists of the rectum. The large intestine the small intestine the pancreas the stomach also called the gaster and ventricular and the liver with the gallbladder.

The esophagus is also part of this system as well as various salivary glands near the mouth. first, the food is broken up in the mouth by the teeth and then mixed with saliva with the help of the salivary glands saliva. contains a digestive enzyme called amylase that already begins to digest carbohydrates in the mouth.

It splits carbohydrates into smaller units the ball-like mixture of food with saliva also known as a bolus. Bolus is pushed into the throat by the tongue and finally into the esophagus. which propels the bolus to the stomach the esophageal lumen that is the opening inside the esophagus is very flexible.

This allows bonuses of different sizes to be transported the esophagus consists of several layers. These layers occur throughout the entire digestive tract. The two outer muscle layers are responsible for peristalsis. Through these two muscles the bolus can be transported from the mouth to the stomach.

Human Digestive System

Even if the person is standing on his head. The stomach is often divided into six areas. The stomach is composed of a similar structure to the esophagus. It has a longitudinal muscle layer on the outside underneath we can find circular muscle fibers. In addition to this, there is an oblique muscle layer overlaying the mucosa on the inside, there are rugae that allow the stomach to enlarge.

When food is consumed the stomach wall contains gastric glands. They produce mucus which is able to protect the stomach wall from the secreted gastric acid. Gastric acid is produced by simply smelling or seeing food but also spices and the stretching of the stomach. Causes the secretion that is the release of gastric acid about one to two liters of gastric juice is produced per day since.

The esophagus does not have a protective mucus layer like the stomach. Stomach and esophagus are separated by a sphincter relax when a bolus is pushed from. The esophagus into the stomach and then contracts to prevent acid and food. from going back up gastric juice consists among other things of hydrochloric acid.

Large Intestine And Small Intestine Work In Human Digestive System

In our body different work of our Large Intestine And Small Intestine in Human Digestive System

The enzyme pepsin the intrinsic factor and lipase. For the digestion in the Human Digestive System of fat in addition to nutrients food also contains bacteria that can damage the body.

The components of hydrochloric acid are able to destroy harmful bacteria. In addition, hydrochloric acid converts pepsinogen also released by the gastric glands into pepsin. Pepsin is able to break down proteins in the stomach for vitamin B12 absorption. In the small intestine, the intrinsic factor is needed which is produced by the gastric glands. The vitamin must combine with intrinsic factors then it can be absorbed later by the small intestine.

Vitamin B12 helps keep the body’s nerve and blood cells healthy and helps make DNA. It also contains gastric lipase an acid-resistant enzyme for fat digestion in the stomach. Gastric lipase splits a triglyceride into free fatty acid and diglyceride.

Whereby only the free fatty acid can be absorbed by the body more effective fat digestion takes place in the small intestine through gastric juice and stomach movements. which takes place approximately every 20 seconds.

The individual balises are mixed to a semi-fluid mass of partly digested food. The so-called chime the chime cannot enter the duodenum at first because there is a sphincter at the stomach exit the pyloric sphincter resembles the esophageal sphincter.

The pyloric sphincter opens only a few millimeters so that larger pieces remain inside the stomach. In the first section of the small intestine, the duodenum bile and pancreatic secretions are mixed with the chyme via the ampulla of the vaterpancreatic.

Juice contains numerous digestive Proenzymes and enzymes. in order for these to do their job a higher pH value than that in the stomach is necessary. For this reason, pancreatic juice contains sodium hydrogen carbonate. Hydrogen carbonate is able to neutralize the acid in the chime and thus produce the optimum pH value of seven or eight pancreatic juice also contains proenzymes.

It is only through enteralkinase released by the duodenum wall. that the proenzyme trypsinogen become trypsin. which can split proteins and activate other trypsinogen x’. we also find alpha-amylase which we had already found in the mouth. It now does the rest regarding the splitting of carbohydrates.

Which it converts into maltose and I soMoto’s furthermore pancreatic lipase is able to split triglycerides into two free fatty acids. the gastric lipase as we have seen before can produce only one free fatty acid.

The pancreatic lipase can cleave triglycerides excellently because the bile breaks the fats down into tiny droplets This is called emulsification numerous. Emulsification numerous other enzymes are part of pancreatic juice. Bile is produced by the liver cells and transported to the gallbladder. The bile is stored in the gallbladder and finally added to the food in the duodenum via the ampulla of the Vater.

The pancreas also releases juice via the ampulla of Vater. The small intestine consists of three sections duodenum jejunum and ileum. The ileum continues into the large intestine in the right lower abdomen the duodenum and the jejunum has circular folds to increase the contact surface with the food.

These circular folds extend about one centimeter into the lumen of the small intestine. These folds are covered with small finger-like projections called villi to increase the surface considerably. Villi are about one millimeter long each villus contains blood capillaries and a lymphatic capillary called lacteal.

Which we will see later the nutrients green here are absorbed by the villus and transferred to the blood capillaries. some nutrients such as glucose do not require a carrier. they are transported freely in the bloodstream other nutrients such as iron require transport proteins then transported.

Through the lacteal of the villus each villus is covered by even smaller microvilli. They multiply the intestinal surface considerably. The microvilli absorb nutrients and transport them to the inside the last part of the small intestine.

The small intestine is the ileum it does not have, unlike the duodenum and jejunum circular folds. The ileum absorbs electrolytes such as calcium for building bones hair and teeth trace elements such as zinc for sperm production and the immune system.

Vitamins such as b12 for the formation and maturation of red blood cells and remaining bile acid. which is transported back to the liver via the bloodstream as with the esophagus. The food is transported by peristalsis in contrast segmentation contractions serve to mix the chyme.

Which is shown here in yellow and red to make it easier to see the mixing process. The large intestine is thicker than the small intestine it is about one meter long and surrounds the small intestine.

The small intestine is connected to the large intestine via the Boheme valve. It opens when the chime is to pass from the small intestine to the large intestine. The large intestine does not have any villi like the small intestine because most digestible substances have already been absorbed in the small intestine in Human Digestive System.

However the large intestine has an estimated 100 billion bacteria inside. They are important for many other tasks such as the production of vitamins and the decomposition of fiber for the body’s energy production. many of these bacteria are an important part of the immune systems by killing harmful germs. Through peristalsis the chyme is transported from the ascending colon to the transverse colon to the descending colon.

On its way through the large intestine, water is removed from the chyme furthermore, mucus is added for proper excretion of waste substances. That cannot be absorbed through the small intestine or the large intestine remain in the rectum and is finally excreted through the anus.

FAQ :-

  • What is the first step of digestion ?

Mouth

Diet Chart After Heart Attack | Heart Healthy Diet

Diet Chart After Heart Attack

After Heart Attack, We have to take care of a lot of things and it is very important to treat at the right time Diet Chart After Heart Attack.

Incidence of heart diseases, heart attack and other heart problems is increasing day by day. The main reason to increase the risk of heart diseases are poor diet, inactivity, smoking, then obesity, diabetes.

So lifestyle management is the key factor in maintaining a good heart or a healthy heart. so let’s discuss a diet plan to keep your heart healthy.

  • Start your day with warm water and a teaspoon of flaxseed powder in it, as flax seeds are rich in omega 3 fatty acids which help in lowering your blood cholesterol levels.
  • Consume whole grains like oats or muesli with one bowl of milk in your breakfast as whole grains are foods containing zero cholesterol.
  • Take a fiber-rich snack in mid-morning, either a bowl of green salad or sprouts or one whole fruit which help in lowering your cholesterol level, because these are fiber-rich. have two phulkas with one bowl of vegetable in your lunch, along with two teaspoons of flax seeds chutney. have a bowl of lentils or sprouts along with these.

This meal is with low fat and this will provide a good combination of omega 3 fatty acids, fibers, and proteins. take one feast of healthy snacks made up of nuts and oilseeds like almonds, walnuts, sunflower seeds, muskmelon seeds. this snack is again rich in omega 3 fatty acids. start your dinner with a bowl of mixed vegetable or sprout soup.

Non Vegetarian For Heart Healthy Diet

If you are a non vegetarian, take two pieces of steamed or grilled fish along with this.

Diet Chart After Heart Attack

Vegetarian For Heart Healthy Diet

If you are a vegetarian, then have a bowl of lentils or buttermilk to fulfill your protein requirement. this meal will provide you omega 3 fatty acids and proteins and this is again allow fat meal.

nowhere are some important tips to keep your heart healthy. eat a balanced diet consisting of fruits, vegetables, whole grains, and lots of fiber. consume ‘heart-friendly oils. always use a combination of oils. Do not mix the two oils.

use them separately. do not exceed the oil consumption of more than 3-4 teaspoons per day.

Important Points For Healthy Diet Chart After Heart Attack

Avoid fried and high-fat foods. instead of frying choose healthier options like baking, grilling, steaming. limit your salt intake. Avoid containing high sodium like papads, pickles, jams, and other ready-to-eat foods. avoid bad fats like dalda that is vanaspati ghee., egg yolk, margarine, butter. be active.

Do thirty minutes of exercise five days a week to maintain your weight in the normal range and to keep your heart healthy. so making your diet well balanced with regular timings and healthy food will keep your heart healthy.

so take care of your heart health and lead a healthier life. these are the basic guidelines. so take an individualized diet plan from your nutritionist. just for hearts offers specialized diet consultations and diet plans for you.

FAQ :-

  1. Which fruit is best for heart ?

Blueberries, Raspberries, Blackberries and  Strawberries are best fruits for heart.