STAY YOUNG – DEFY the Biological Ageing

STAY YOUNG – Fox the Biological Ageing

The Anatomy

o   Telomeres are nucleoprotein caps positioned at the end of chromosomes.

o   Aging causes telomeres to shorten significantly and results in gradual cell deterioration.

o   Regular physical activity reduces disease risk, possibly due to the preservation of telomeres.

o   Results showed that regular activity accounted for significantly longer telomeres in U.S. adults.

o   The longer telomeres found in active adults accounted for 9 years of reduced cellular aging.

 The Do’s

1. Throw out nonessential numbers. This includes age, weight and height. Let the doctors worry about them. That is why you pay “them".

2. Treat your friends like how you want them to treat you. Keep only cheerful friends. The grouches pull you down.

3. Keep learning. Learn more about the computer, crafts, gardening, line dancing, whatever. Never let the brain idle." An idle mind is the devil's workshop." and the devil's name is Alzheimer's.

4. Enjoy the simple things.

5. Laugh often, long and loud. Laugh until you gasp for breath.

6. The tears happen. Endure, grieve, and move on. The only person who is with us our entire life, is ourselves. Be ALIVE while you are alive.

7. Surround yourself with what you love, whether it's family, friends, pets, keepsakes, music, plants, hobbies, whatever. Your home is your refuge.

8. Cherish your health: If it is good, preserve it. If it is unstable, improve it. If it is beyond what you can improve, get help.

9. Don't take guilt trips. Take a trip to the mall, even to the next county; to a foreign country but NOT to where the guilt is.

10. Tell the people you love that you love them, at every opportunity.

AND ALWAYS REMEMBER: Life is not measured by the number of breaths we take, but by the moments that take our breath away. Share this with someone. We all need to live life to its fullest each day.

Healthy Diet

Eating a healthy diet with green leafy vegetables, fresh fruits provides vitamins like Vit C, A, E, and K, which works as an antioxidant and kill free radicals. It provides a complete nourishment to the cells.

Whole Grains like Brown Rice, oats, buckwheat, barley, millet, quinoa are a great source of vitamins, minerals, fibre, and some protein.

Fresh Vegetables are filled with vitamins and minerals and are good sources of phytochemicals that protect the body from disease and aging. They are the ‘heavy weights’ in regeneration. This includes the power foods like spinach, lettuce, asparagus, cabbage and carrots.

Fresh Fruits are filled with vitamins, minerals and phytochemicals that protect the body. This includes the power foods like lemons, apples, bananas, mangos and watermelon. Each of these fruits has a host of health benefits.

Hydration Water the basic element of life is the most important ingredient in the process of rejuvenation. Water therapy is one of the oldest therapies used since ancient times in India. It’s known that water carries all the nutrient in the body through blood, lack of water causes shrinking of cells, making fewer nutrients available to it.

As we age our skin gets dehydrated which results in wrinkles and sagging. Drinking enough water, a day keeps you hydrated. And It keeps the skin wrinkle free and moist. Water is needed for digestion, circulation of body fluids and joint lubrication.

The Mind’s Make-Over

Keep stress under control: Among the major culprit behind the premature aging is the stress that affects the physical, mental and outer look of your body in a negative and undesired way. Stress results in low libido, have the connection with skin wrinkles development, low testosterone levels, and unhealthy eating habits.

Deep breath: Breathing is such an important thing in our life, but we are extremely busy in our work that we never care about how we inhale and exhale OXYGEN (I think it is precious than anything else) inside our body. So, from now onwards take care of your breathing. If you want to stay fit for long time take deep breathe specially if you are not in so much pollution.

Early to bed and early to rise: If you don’t get time for exercising regularly at least try to wake up early in the morning and sleep early in night. You can manage your tasks in a great way if you wake up early in the morning.

Exercise: One of the most important things to grow younger and live longer is to exercise regularly. The powerful exercise effects have positive anti-aging benefits including muscle mass, strength, aerobic capacity, bone density, and cholesterol. Not only exercise can keep the body young, but it also can keep your mind vital and promote emotional well-being. A complete fitness program can help you to develop flexibility, cardiovascular conditioning, and strength training. Find your own activity that you can do regularly 3-4 sessions weekly.

Maintain a youthful mind: To maintain a youthful mind, write down a few things you can do that are totally childlike. Think of something that evokes childhood for you: going to a playground to swing, eating an ice cream cone, colouring a picture, jumping rope, or building a sand castle. Find something that brings back the fun in your life, of you, had as a child, even if you think you’ve outgrown it, do it.

Utilize your mind: Dr. Geula, who has contemplated 80-year-olds who perform at an indistinguishable level from individuals in their 50s on neuro­psychological tests, has discovered that the superaged have less cerebrum tangles—stores of protein connected to Alzheimer's—proposing that their brains have security that ordinary brains don't. While researchers confuse this out, there's a considerable measure you can do to keep your own neural connections terminating. Learn Italian, take up the cello—notwithstanding driving another course to work can wake up sluggish cerebrum cells.

Do yogic asanas and pranayama daily only in fresh air (not in AC halls) to maximise the effects of oxygenated blood in your body. It will increase the lustre of your face, hair, besides preserving your youthfulness and increasing vitality.

Do more exercises: Life lies in movement. Don't underestimate the energy of exercise! Life should form good habits, exercise more running, walking, playing, exercise, dance... Not only... Exercise is very pleasant. Exercise makes metabolism faster, and your body cells become more active than all cosmetics. Young women who want to be young always join the ranks!

Stay happy: The only way to stay happy is by managing stress. Believe me, Stress is your biggest enemy. It may be Anxiety or Worry. Everyone has a common tendency to Stress out over teensy weensy things to the great problems of life. When you flunk a test, if you haven’t prepared for the exam, when you look unappealing with a big tummy, you didn’t ace something, have loads of work to do in the office, when the company is at a huge loss, the first dish you try is a big flop, at times of hardships, when you want to buy a big car like your neighbour, having unsatisfied cravings, when your girlfriend/boyfriend ditched you, all these lead to the hideous feeling “worry”.

The happier you are with your life and people, then younger you will look. The more stressed, angry, jealous you are, the older you will look.

Never stop learning. The day you stop learning you become old—at any age. Just as weight lifting is to your muscles, learning is to your brain. To keep it sharp, strong, and high functioning, take a class, engage in self-study, do more challenging reading, take music lessons, learn a new language, talk to people who do something different from you. Learning keeps you young and makes you feel alive and engaged in life.

Eat lots of greens, veggies, and fruits. Exercise every day. Practice yoga and meditation. Laugh and share joy.

Youthfulness is about your vitality and spirit. As we age, we naturally lose flexibility, not only in our joints and muscles, but also in our thinking. It requires discipline to overcome this natural entropy. Furthermore, I prefer to use the term "staying youthful" rather than "staying young".

Prevent Alzheimer’s

Alzheimer’s disease (AD) is the most common type of dementia, in which the mental ability of persons gradually declines and reaches a stage where it becomes difficult for them to lead a normal life. With the disease progressing gradually, patients find themselves more and more dependent on their immediate family members for survival.

A healthy diet, exercise, social and mentally stimulating activities, as well as everyday habits, and ample sleep can markedly reduce your risk of Alzheimer’s.

The most important ways to prevent Alzheimer’s: Control diabetes and high blood pressure, reduce weight if obese, stay active, treat depression & don’t smoke.

If you get evaluated for Alzheimer’s, your doctor can make a diagnosis based on symptoms, a clinical history, and medical tests (to rule out causes like thyroid issues or nutritional deficiencies). Brain imaging tests like a cat scan or MRI can look for beta amylase plaques gun king up brain regions.

Worldwide, there are at least 44 million people living with Alzheimer’s and other dementias. It starts as minor forgetfulness and progresses into a disorder in which persons can’t even identify their near and dear ones.

Yoga and Mudras are very viable strategy for coping with and fighting Alzheimer’s.

Alzheimer’s and the Brain

Brain cells in the hippocampus, a part of the brain associated with learning, are often the first to be damaged by Alzheimer’s. Therefore, memory loss, especially difficulty remembering recently learned information, is often the first symptom of the disease.

How to cope with Alzheimer’s

Gyan mudra: - Gyan Mudra increases the air element in the body which has positive effect on our emotions. Gyan Mudra or the Vayu Vardhak mudra is formed by joining the tip of index finger and the thumb. This mudra stimulates the pituitary gland, which controls your metabolism, as well as your sleep cycles. This mudra increases the air element in the body which sharpens our mind and has positive effect on our emotions. If practiced regularly this mudra can help you cure disorders like Dullness of mind, lack of enthusiasm-initiative-creativity, recklessness, loss of memory, Drowsiness, lethargy, mental retardation, Disorders of the nervous system like cerebral palsy, neuritis, neuropathies, Alzheimer's disease, Tabes dorsalis, multiple sclerosis, motor neurone disease, Ataxias, Dementias, Syringomyelia.

     It also facilitates movements of electrical impulses along nerves, empowers the pituitary gland and, thereby, the entire system of endocrine glands, empowers muscles, both voluntary and involuntary, empowers the vocal cords and the voice, empowers the heart. Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day. Mood enhancement is important because of the emotional difficulties involved in coming to terms with cognitive impairment.

     Mantra vibrations

The nasal and sonorous sound of proper recitation of mantras creates vibrations inside the brain that increases the probability of producing 40 hertz brain waves. Since both auditory and visual cortex, where sound and light signals respectively are processed, are in a certain section of the brain, we still do not know the exact mechanics of how such sound waves create 40 hertz for the whole brain.

Some scientists speculate that the hippocampus, which is the memory region of the brain, is positively affected by this chanting. Hippocampus is the first region of the brain affected by plaques. If plaque reduction in this region can be affected, then this cascading effect can be felt in other areas also.

The Aum sound: - verbal recitation boosts cognitive function

https://www.youtube.com/watch?v=8wtLiBZs87Y

    Walking Barefoot On Grass

Green is a soothing color that helps calm your mind and reduces tension. When you walk barefoot on grass, the level of endorphins (feel-good hormones) in your body increases. Research also shows that walking barefoot on grass helps to decrease stress level by 62 percent. Apart from these, there are other benefits of earthing such as it improves autonomic nervous system balance, promotes cardiovascular health, improves blood viscosity, boosts brain power, improves heart rate variability etc.

Do yogic asanas and pranayama daily only in fresh air (not in AC halls) to maximise the effects of oxygenated blood in your body. It will increase the lustre of your face, hair, besides preserving your youthfulness and increasing vitality.

Yoga alters spontaneous respiratory regulation and reduces hypoxia. 

Prolonged or chronic hypoxia has been shown to alter the excitability and functional expression of ion channels, which possibly contributes to neurodegeneration.  

EMOTIONAL TURBULENCE : RELEASE THE TURMOIL

Humans can mentally time travel through past, present, and future.

When the energy is flowing through your body, you are releasing the old and welcoming in the new and healing happens effortlessly. Your body keeps a physical memory of all your experiences. The body doesn't forget. The body doesn't have words to express itself, so it responds with physical sensations. Your stuck emotions hold you back in every area of your life. Did you know that emotions are physical molecules in the body? And that your emotions can get stored up and begin causing imbalances, mood issues, anxiety, depression, and any disease you can think of? It’s true. And many people have no clue that the symptoms they are dealing with are being caused by unprocessed and blocked emotions in the body.

"We need to express, release, unblock or detox our negative emotions or they will build up and block us from enjoying our present, being productive, and reaching our goals,"

Most Commonly Stuck Emotions

1.     Anxiety

2.    Grief

3.    Disgusted

4.    Fatigue

5.    Frustration

6.    Depression

7.    Anger

8.    Guilt

9.    Sadness

10. Grudges

11.  Stress

12. Dissatisfaction

These Factors combine to lead to low self-worth, poor emotional regulation skills, and difficulties with social and emotional functioning. Fear is one of the most powerful emotions humans experience and has wide-ranging effects on physiology, emotions, attitudes, cognitions, and behaviours. When we get stuck in not liking things or wanting them to be different than they are, we ignore them. We choose not to accept our own hand in the matter. That we have choices we can make when we confront the truth. When you ignore this ultimate control, we believe we can exert OUR way over reality – that the path, the fix, must bend to our way. So, if you are frustrated and dissatisfied with life right now, somewhere you are not accepting the truth of things and instead you are fighting their existence.

“Pain is a normal part of life, but suffering isn’t.”  When we do not adequately learn to deal with our turbulent emotions, we will suffer, and we will often become physically ill.

Quite frequently, when we’re an emotional wreck, it’s because we’re not addressing something in our lives. So here is a list of the primary emotions and what they usually indicate:

·         Angry—something needs to be stopped.

·         Sad—something needs to be released.

·         Scared—something needs to be known.

·         Joy—something needs to be celebrated.

·         Sexual Feelings—something needs to be created.

How to get rid of Emotional Turmoil

1.    Staying Mindful during emotional turbulence: The goal is to recognize the root cause of emotional distress when you have lost control and take back the reigns. This helps keep your emotions from erupting and taking over.

2.    Calm down: Slow down and take some deep breaths and create a buffer between yourself and whatever is occurring. If you cannot change how things are, practice acceptance and surrender, and notice how you begin to settle into the emotions rather than being taken for a wild ride.

3.    Bring your awareness: Whatever emotions you are feeling in this moment. Are you angry, sad, fearful, hurt, confused, or ashamed? Become aware of what comes up. Remind yourself that you are not your emotions; that they are simply energy in motion. They are transitory.

4.    Rebuilding a sense of self-esteem: Remind yourself how amazing you are. In your head or out loud, tell yourself "This transition is hard, but I'm going to come through it stronger than I was before. I know I'm smart and capable. The more strongly I feel it, the more other people will feel it, too!".

5.    cool off: When you’re feeling angry remove yourself from the situation for a bit to give yourself time to “cool off.” Remember, while you’re still angry, you’ll likely have trouble processing logical statements. If you remove yourself long enough to calm yourself down and reassess, you’ll get a much clearer picture of what’s going on. When you come back, you’ll be able to communicate more clearly and make better decisions.

6.    Eliminate negativity: The highly sensitive person’s problem is taking things too personally.  But it’s much more than that.  The highly sensitive person is deeply affected by any highly stimulating situation, whether physical, mental and emotional. Let your joy, happiness, optimism, wonder, and gratitude grace your life.

7.    Break the Circuit: Much like a circuit breaker, once the load becomes too intense to bear and we feel more than we can process, we simply disconnect. Separating our conscious mind from our emotional mind.

8.    Let Tears flow of their own accord: Crying does not only mentally cleanse us, it can cleanse our body too. Tears that are produced by stress help the body get rid of chemicals that raise cortisol, the stress hormone. Tears can elevate our mood better than any antidepressant available.

9.    Exercise: Exercising regularly like running, biking, hiking, walking, dancing, or swimming for about 30 minutes at least three times a week will help regulate the emotions.

10. Sleep tight: Getting at least eight hours of sleep is helpful to maintain a calm emotional state and turbulence.

11.  Dietary Changes: Including healthier foods and avoiding foods with high levels of salt, fat and sugar will also work to help ease symptoms. Adding healthy fruits, whole grains and vegetables to the diet and limiting caffeine and alcohol will help quell the problems of emotional distress.

12. Adjust Your Perspective: Something bad has just happened. Our immediate emotional response to negative life events is often stronger and more negatively charged than it needs to be. That’s because we rarely expect things to go wrong in any given moment, but they sometimes do. To counteract this, I recommend a perspective shift. Every situation has many possible perspectives. I think by default we tend to pick the worst one because negative events bias our mind to negative thoughts about those events. But if we consider other, more positive perspectives, we can reverse this negativity cycle.

13.  Prepare An Action Plan: You won’t escape unless you act. Emotional turmoil is difficult to escape sometimes because it depresses our entire system. When we feel bad, we have less energy, less motivation, less willpower, and fewer ideas. you should still be able to start forming a plan of action. What steps can you take to improve your situation? You’ll find that simply clarifying your intent is enough to create a powerful spark inside of you that can lead to action.

14. Forgiveness: To truly heal, you must be able to forgive yourself. Beating yourself up for past transgressions isn't productive, and certainly doesn't make you feel good about yourself.

Life is a constant flux, and a wax and wane of good and bad.  If everything was always good, we would find life boring and we’d take it for granted.  In this way, the bad moments in our lives can even be necessary and beneficial – they provide a contrast for the good, so we can appreciate it even more fully. When you let your emotions run their course, then something beautiful happens. expressing emotions such as disappointment with noise and anger are negative, we should instead react to disappointment with a show of acceptance and grace.

Happiness and fulfilment are within your grasp, but sometimes just out of reach.

ALSO READ - DOSE: THE HAPPY BRAIN CHEMICALS

PREVENT YOURSELF FROM EMOTIONAL SICKNESS

18 GEMS OF WISDOM : BOOK IS LIVE ON AMAZON & KINDLE

Wisdom is a subsection of Consciousness.

We aren’t born with wisdom, but it is available to anyone who is willing to seek it out. It is impossible to acquire knowledge in all areas but having wisdom would guide you through almost everything even when you don't have the knowledge. Wisdom can’t be stolen, only shared to those willing to let it guide them.

We need wisdom, the ability to handle life with skill because a lot of mistakes in decisions are made by people without wisdom.

Wisdom goes beyond knowledge - wisdom brings together experience, humility, knowledge, responsibility, accountability, morality/integrity, intuition and strategic vision.

The book is addressed to the people, urging them to love righteousness and seek wisdom.

18 GEMS OF WISDOM is about each life transition brings with it the universal challenges that can be overcome with the right information and a positive mindset.

I think about challenges, obstacles, hard work, natural talent and ability, and what it takes to be successful and this book hands down is the most impactful. Read it from the beginning to end, that will spark your interest. And, as your life changes, you can come back to these Gems as an invaluable resource to help you navigate through life’s challenges.

https://www.amazon.in/dp/B07HL336M1/ref=sr_1_1?ie=UTF8&qid=1537617092&sr=8-1&keywords=18+gems+of+wisdom

Yoga Mudra for KNEE PAIN

1.Joint Mudra – mudra for relieving Joints Pain

Everybody experiences aches and pain throughout their life. Joint mudra reduces excess vata and dryness in the joints. It restores energy and heals the wearied-out ligaments/tendons/muscles at and around the joints. Joint mudra can be applied to counter sore joints. Joint mudra helps by restoring the energy and space element in the joints. It reduces pain and facilitates movement. This mudra helps in balancing energy in the joints.

How to do Joint Mudra?

To do Joint mudra you need to connect thumb and ring finger of your right hand (form Prithvi mudra); and thumb and middle finger of your left hand (form Akash mudra).

You can do it for 15 minutes twice a day. People or elders suffering from chronic joints pain should do it for 30 minutes thrice a day.

Effects

Space is balanced between the cartilage and the joint muscles. This mudra also provides calcium.

Benefits

Ø  Pain experienced while climbing down after a long hike is pacified.

Ø  Resolve tiredness in the elbows after the long hours of work on a computer.

Ø  This mudra helps relieve pain in the hip joints and knee joints due to Arthritis.

2.Vayu Mudra 

Vayu mudra is a yogic hand gesture believed to help regulate and reduce the air element within the body. The name comes from the Sanskrit, Vayu, meaning "air," and mudra, meaning "gesture."

How to do Vayu Mudra?

Vayu mudra is one of the easiest mudras to perform. It is performed by placing the tip of the index finger inside the base of the thumb. The base of the thumb is then gently pressed into the tip of the finger. The rest of the fingers should all remain straight, and it should be done with both hands simultaneously.

Conditions Treated

Rheumatism
Sciatica
Stiff Neck
Knee Pain
Gout
Joint Pain in hands and feet
Paralysis
Hysteria

There is a whole range of other conditions that respond well to practicing this mudra, including:

• Parkinson’s - It is thought to reduce the tremors.
• Stress and anxiety - It is believed to calm a stressed nervous system and soothe the mind.
• General pain - It is said to be helpful for pain management.
• Joint pain - It is believed to soothe the pain associated with rheumatism, sciatica or gout.
• Endocrine system - It supports skin and cartilage.

Knee pain is a common ailment that affects over 18 million adults each year. Performing Mudras, stretching and strengthening exercises that target the muscles that support your knees may help ease pain, improve range of motion and flexibility, and reduce the risk of future injuries.