YOGA FOR HAPPINESS : DELETE STRESS, ANXIETY & DEPRESSION

Be happier with yoga

Happiness is not something ready-made. It comes from your own actions. – Dalai Lama

If you want to be Happy, you need to take action!

Devoted yogis will tell you that yoga is not only the path to enlightenment but also happiness. Numerous studies support this claim, pointing to yoga as a general practice for quelling stress, easing anxiety and elevating mood.

Although there's no scientific analysis of whether particular yoga poses make us happy, research shows that certain body posturing, respiration and thinking positively influence our physiology.

You'll feel lighter and happier, because yoga makes everything better. 

Reasons why Yoga boosts our Happiness

There’s a definitive element that could very well change the way that you see fitness, health, and wellness as a whole. This becomes even more incredible when you start to realize that you can very well get from yoga a boost in your happiness levels. That’s right, there are research and journalism that points towards the most amazing find, that yoga could very well change your life and make it much better. If that sounds like something compelling, then you will no doubt want to explore this on a deeper level.

Oxytocin Is the Key

When looking at the biological response to yoga, you’re going to find that this natural chemical release is the key to moving forward with the health benefits. In order to gain a handle on your overall health, especially wellbeing, you’re going to need to find a way to stimulate the body to create this. Encouraging this release will give you elation, and will come with other benefits such as a release of anxiety, reduction of depression, and even lowering blood pressure. These manifest through the use of meditative elements found in the exercise. It’s something that practitioners will cite every single time they work with the poses, but it’s something that you can start to feel from day one. There’s a certain peace that comes with going through the motions, and you can definitely feel them if you jump into the fray of experiencing this for yourself.

Different kinds of yoga have different benefits


My vision of yoga before I tried it was a lot of statue-like beautiful people in a bare studio going "Om" in unison. It turns out that there are lots of different types of yoga, from very spiritually-focused and/or relaxing all the way up to very athletic and physically demanding. If you think yoga isn't for you because you like (or dislike) a particular style of workout, do your research--chances are excellent there's a style and venue that you'll enjoy. Yoga has become so popular that it's everywhere, and there's no one single way to do it.

Yoga changes your brain immediately


You may think it takes years of dedicated practice before you start to see happiness-results, but that's not the case at all. Studies have shown that the brain's gamma-aminobutyric (GABA) levels spike after just a single hour of yoga. Higher GABA levels are associated with lower levels of depression and anxiety. Simply put, even a single class can start changing your brain chemistry and improving your mood.

Long-term yoga practice creates long-term changes


Those who stick with regular yoga practice report themselves to be happier and healthier. Studies like this one show that yoga reduces fatigue, anxiety, and anger. Real biochemical changes created through yoga practice support better physical and mental health.

Breathing makes you happier


Every yoga practice incorporates some elements of focusing on the breath to invigorate or relax. Research has shown that the ability to become aware of and regulate the breath is key in terms of lowering stress and anchoring oneself in the moment--both of which are needed to feel happier. Although you could do the breathing exercises without the yoga, pairing the two together is a guaranteed happiness-booster.

Straighten your mood


Did you know that your posture is related to your mood? It is, and although we tend to think of sadness as causing slumping rather than vice-versa, it turns out that changing your posture can change your mood. Yoga of all types strengthens that brain-body connection where the body sends messages to the brain that make it feel strong and positive, so don't wait to lengthen your spine and stand up straight!

Breathe in the present moment

According to a 2010 Harvard study, people spend 47% of their time worrying about things that aren't happening ... and, understandably, are less happy because of it. By focusing on your breathing during yoga, you keep your mind in the present moment on your current action.

Better still, in as little as 90 seconds of deep, diaphragmatic breathing, you can initiate your parasympathetic nervous system, which shuts down the stress response by lowering cortisol (stress hormone), blood pressure and heart rate while increasing oxytocin and endorphins (happy hormones).

People that pursue better health, and allow for a quiet time through the meditation of yoga, find themselves in joy and happiness due to the intentions one has. Unhappy individuals have been known to manifest physical issues because they do not pursue intentional change within their life. Focusing on the mat, and going through the learning process of quiet, concentrated meditative elements, happiness manifests.

Certain body posturing, respiration and thinking positively influence our physiology. For instance, even forced smiling in stressful situations immediately lessens your stress response and elicits happy hormone production. As such, my yoga for happiness sequence is based on poses, breathing and meditation proven to boost feel-good physiology within minutes.

TONGUE CLEANING: #HABIT WITH MANY HEALTH BENEFITS

Why Scrape My Tongue?

The main reason why most people use a tongue scraper is to prevent bad breath. Tongue scraping aims to remove odour-causing substances called volatile sulphur compounds (VSCs). In addition to its possible ability to relieve bad breath, some people may use tongue scraping to reduce potentially harmful bacteria in the mouth that could cause cavities, gingivitis, or mouth ulcers. Tongue scraping is a painless and low risk procedure. Notice the color of the coating as well as the quantity. The amount can be a good indication as to whether or not your body was able to digest the food you consumed the previous day. Ayurveda considers the tongue a road map of the entire body, with each section corresponding to a different organ. When we scrape the tongue, it’s like giving our internal organs a gentle massage. The back area of the tongue corresponds with the colon, so scraping that area stimulates peristalsis.

• Clears toxins, bacteria, and dead cells from the tongue to prevent bad breath
• Enhances the sense of taste
• Promotes overall oral and digestive health
• Gently stimulates the internal organs
• Increases your awareness of your state of health

Our bodies are constantly exposed to toxins from our food, beverages, and the environment; even our own metabolic wastes and unresolved emotions can lead to toxicity. When toxins are not properly digested and eliminated, they accumulate in the body and begin to compromise our well-being and immunity. In some cases, bad breath is the result of some sort of periodontal problem, and it is therefore a good idea to see your physician or dentist if halitosis (or bad breath) is a recent condition. Current research indicates that most cases of halitosis (85-90% of them) are a result of the metabolic outputs of naturally occurring bacteria inside the mouth, most of these on the surface of the tongue. Signs that toxins have begun to accumulate in the body are:

• A white coating on the tongue
• Foul-smelling breath or body odour
• Mental fog or confusion
• Overall sense of stagnation or weakness
• Generalized body aches
• Diminished appetite
• Constipation
• Diarrhoea
• Bloating
• Fatigue or lethargy

Your Tongue V/S Bacteria

Dental caries is undoubtedly a multifactorial disease and dental plaque plays a major role in its pathogenesis. Dental plaque is a biofilm, it is formed by colonizing bacteria trying to attach itself to the smooth surface of the tooth. It is considered to be a complex, metabolically interconnected, highly organized bacterial system consisting of dense masses of microorganisms embedded in an inter-microbial matrix. The pellicle, which is an organic bacteria-free film, deposits on the tooth surfaces within nanoseconds after vigorous tooth brushing or polishing. Then, the bacteria start to colonize the tooth surface. The dental plaque, in sufficient concentration, can disturb the host-parasite relationship and cause dental caries. The plaque thickness differs depending on the locally prevailing oral cleansing forces, oral hygiene and other factors such as salivary components.

The oral surfaces are colonized by over 500 bacterial species and tongue has the largest bacterial load of any oral tissue and makes the greatest contribution to the bacteria found in the oral cavity. More than 100 bacteria may be attached to a single epithelial cell on top of the tongue, whereas only about 25 bacteria are attached to each cell in other areas of the oral cavity. There is also a continuous shedding of cells of the surface layer of epithelium from the tongue and palate and the availability of oral debris from these sites could contribute to plaque formation on the teeth.

Therefore, reducing the load of bacteria on the tongue may help in reducing the rate of plaque formation on the tooth.

what colour is your tongue

If you have noticed, the colour of a healthy tongue is light pink. While a light white coating is absolutely normal, the texture of your tongue should be slightly fuzzy.

While you might think of your tongue only being a certain color, the truth is that this small muscular organ can come in a range of colors. A tongue may turn red, yellow, purple, or another hue, and certain health conditions may even dictate its shape.

It’s not uncommon for your tongue to be a different color, but it’s still not a sign of optimal health.

If you’re wondering whether your tongue color is considered “healthy,” read on to learn what all the possible shades mean and when you should see a doctor.

Color of a ‘healthy’ tongue

While everyone’s tongue may look slightly different, a “typical healthy” tongue has similar characteristics. It ought to be pink, with a thin whitish coating on the surface.
Papillae are also prevalent on a healthy tongue. These are small nodules along the surface that help you eat and taste your food.

Colors of an ‘unhealthy’ tongue

When your tongue is not its normal pink color, you could have an underlying health issue. Below are other colors your tongue may be and what they could mean.

• Red. A red (not dark pink) tongue could indicate as something as simple as a B vitamin deficiency, which can be remedied by supplementation. Scarlet fever, eczema, and Kawasaki disease may also cause your tongue to turn red. Red patches with white borders along your tongue is a rare, but harmless condition called geographic tongue.
• Purple. Heart problems and poor overall blood circulation may cause your tongue to turn purple. A purple tongue may also be seen in Kawasaki disease.
• Blue. Blue tongue may be indicative of poor oxygen circulation in the blood. This may be attributed to lung problems or kidney disease.
• Yellow. Your tongue may have a yellow appearance if you smoke or use chewing tobacco. Sometimes jaundice and psoriasis may also cause yellow tongue.
• Grey. Sometimes digestive issues may cause your tongue to turn grey. Peptic ulcers or eczema may also be to blame.
• White. A white tongue is usually caused by white patches that grow on the surface. These are usually caused by fungal infections, such as oral thrush. Antifungal medications can clear these patches up. White tongue may also be caused by benign conditions such as leucoplakia or oral lichen planus, which creates the appearance of white lines. Sometimes leucoplakia may become cancerous.
• Brown. This is usually harmless and caused by what you eat and drink. However, tobacco use is another cause of brown tongue, a harmful habit that could potentially lead to signs of oral cancer in the tongue, such as sores.
• Black. A dark brown to black tongue is most commonly attributed to bacteria from poor oral hygiene habits. Diabetes is another potential cause of a black tongue. Sometimes your papillae can multiply and look hairy, which is a characteristic of a benign condition called hairy black tongue.

Tongue diagnosis in Chinese medicine

Health diagnoses by tongue has long been done by traditional Chinese medicine (TCM) practitioners. According to TCM principles, the tongue itself is considered a representation of your overall health.

There are four main areas of the tongue observed in TCM:

1.     Color. Tongue color is considered the most important indication of all in TCM. Abnormal color changes over the long term could indicate issues with major body organs, such as the heart, liver, and kidneys.

2.     Coating. While a healthy tongue ought to have a thin whitish coating, TCM notes that a thicker coating could indicate an acute issue with your bladder, stomach, or intestines.

3.     Moisture. The moisture of your tongue is also investigated in TCM. Too much moisture indicates “dampness” in your body, while a dry tongue is the exact opposite.

4.     Shape. TCM also considers the shape of your tongue as an important indicator of your health. For example, a thin tongue may indicate fluid loss.

These TCM tongue principles are also being used in clinical studies. This is especially the case with tongue color. One study found that color had a disease diagnosis accuracy rate of nearly 92 percent.

When to see a doctor

Long-term changes in color
Your tongue might look slightly darker or lighter from day to day. However, any long-term changes in color noted above should warrant a visit to the doctor.

Changes in size or shape
You’ll also want to see your doctor if you notice changes in the shape of your tongue, such as swelling, unusual lumps, or thinning.

Changes in moisture or coating
Any changes in moisture and coating also ought to be looked at, especially if you notice thick whitish or yellowish film on your tongue. This type of coating could extend to other areas of the mouth, which could indicate an infection.

Notable changes in your tongue should be looked at by a doctor or dentist

Changes in your tongue may be observed by a doctor during your annual physical. However, if you notice any tongue changes in between your yearly visits, have it checked out by a doctor.

Your dentist will also take a look at your tongue during check-ups to look for signs of an infection or oral cancer.

The takeaway

You may not “see” your tongue on a regular basis, but this often-overlooked body part can provide numerous insights into your overall health.

It’s important to clean your tongue every day so you quickly observe any potential changes. You can use a tongue scraper or do it with your toothbrush while brushing your teeth.

You should see a doctor if any changes in your tongue last for more than two weeks.

When we sleep, our digestive system remains awake, removing toxins from our body by depositing them onto the surface of our tongue. If we don’t scrape away these toxins, they get reabsorbed by the body and can lead to respiratory difficulties, digestive problems, and a compromised immune system.

I can guarantee that, once you start a regular practice of tongue scraping, you will be hooked. After a few weeks, you will notice a significant difference. Your mouth will feel fresher and your taste buds more alive. Personally, I cannot imagine leaving the house before scraping.

Choose a stainless-steel scraper because they are easier to clean and are ideal for balancing for all Ayurvedic constitutions and imbalances.

Plaque is an important source for salivary mutants’ streptococci and the tongue provides the largest bacterial load compared to any other oral tissues and makes the greatest contribution to bacteria. In the evaluation of caries risk, it is thus interesting to estimate the effects of mechanical tongue cleaning techniques on plaque.

Cleaning Your Tongue: Fresh Breath and Much More

Improve blood Circulation: Boost your cardiovascular health

Proven ways to improve poor circulation

From the beginning of your life to the very end, your blood never stops traversing about 60,000 miles (100,000 km) of blood vessels, carrying nutrients and oxygen to every corner of your body, from your heart and brain to your muscles and skin. Led by your pumping heart, these roadways make up your circulatory system, which vitally affects your entire well-being. Your body is constantly circulating fluids throughout your body, most importantly blood. In fact, about 5 quarts of blood is pumped through your body’s blood vessels every minute, thanks to your heart. As your blood circulates throughout your body, it delivers oxygen and nutrients to the body’s cells and helps get rid of excess waste products in your system. When our circulation is poor, it slows or blocks the blood flow, and the cells in your body can't get what they need. You start to experience mild symptoms at first, which can escalate dangerously.

Most people are unknowingly engaging in habits that cause poor circulation, but fortunately it's quite easy to implement better habits that will increase your blood flow and help you lead a happier, healthier life.

Signs and symptoms

Signs of poor circulation typically occur in the arms and legs. They include throbbing, stinging, numbness, tingling, cramps, pain, and swelling.

Additionally, your hands or feet may feel cold, if you're light-skinned your legs might get a blue tinge, and you could experience dry skin, thinning hair, and brittle nails.

Poor circulation today can lead to severe venous disorders in the future, such as

• varicose veins,
• spider veins,
• leg ulcers
• skin discoloration.

How to improve blood circulation?

In terms of volume, 7% of human body weight comes from the blood that runs through your veins. On an average, an adult human body would have 4.5 to 5.5 litres of blood.

This red fluid is really magical in many ways and carries out several critical functions. These include - carrying oxygen to various parts of the body, helping regulate body temperature and fighting infection and disease. 

If a person wants to improve their circulation, there are some obvious places to start. These include:

• stopping smoking tobacco products
• reducing intake of saturated fats
• trying not to sit still for long periods.

In addition, trying one or more of the following may help improve circulation:

Manage your cholesterol

For smooth circulation, you need healthy veins and arteries, but if your cholesterol levels are too high or too low, the vessels can become injured and blocked. 

Control your blood pressure

A high blood pressure can cause arteriosclerosis, a condition that hardens your arteries and can limit blood flow.

Stay hydrated

Blood is about half water, so you need to stay hydrated to keep it moving. Aim for eight glasses a day.

Stay away from tobacco

Nicotine harms the walls of your arteries and thickens your blood so much that it can’t get through and may well clot.

Reduce intake of saturated fats

Saturated fats can largely be found in red meat, chicken, cheese, and other animal sources.

Root to Root
Add some more garlic, onions and ginger in your grocery list- not only do they stimulate the health of your circulatory system but also have anti-inflammatory and antimicrobial properties that will help keep your digestion process in place. They also contain organosulfur compounds that help the body to fight infection and flush out the toxins.

Don’t sit for long periods

Sitting for hours at a time has repeatedly been shown to harm your circulation and muscles, and even shorten your life span. Consider getting a standing desk or taking regular breaks to get on your feet and work the valves in your leg veins.

Uncross your legs

The common position cuts off circulation to the legs, making it more difficult for blood to get to your leg tissue. Make a habit of sitting with your legs uncrossed or slightly elevated.

Maintain a healthy weight

Maintaining a healthy weight helps promote good circulation and keeps arteries clear.

Walking

In addition to some healthy exercise and stress relief, walking contracts and relaxes the muscles, squeezing the large veins in the legs, thereby promoting circulation in those more stagnant areas of flow.

Manage your stress

When the body experiences stress, blood vessels constrict, so learning to manage your stress is a vital way to improve your circulation.

Cardiovascular exercise

Activities like jogging, cycling, and swimming get your blood pumping, make your heart stronger, lower your blood pressure, and improve circulation. Heart-pumping exercise improves the body’s ability to take in and use oxygen, and also improves the capacity of blood vessels to dilate, which helps them work more efficiently.

 Practice yoga

A low-impact alternative to cardio is yoga, as the bending, stretching, and twisting help to bring oxygen to your cells and send blood to your organs. Downward-facing dog alone is a great exercise, as it puts the hips and heart above the head, allowing gravity to increase blood flow towards the head.

Put your legs up the wall

When your ankles or feet swell, try the legs-up-the-wall yoga pose, or vipirita karni. Lie on the floor and scoot your bum to the wall with your legs up.

Get low

Squats are a great way to get your blood pumping through the major muscles of your body.

Get a massage

Not only can a massage help with stress, but it also helps improve circulation. When the muscles are manipulated properly, they release lactic acid while improving the circulation of lymph fluid, which helps relieve tension and muscle discomfort.

Compression socks

Compression socks or stockings slightly squeeze the legs so your blood doesn’t hang around too long. Ask your doctor which length and amount of pressure are best for you.

Drinking tea

The antioxidants in tea promote cardiovascular health, and the heat can provide a temporary circulation boost by opening up your arteries and veins a little wider.

Indulge in a hot bath

The same concept applies here! It’s a temporary fix, but a bath is a great way to kick-start your circulation and widen those arteries and veins a little more.

Get those omega-3s

The omega-3 fatty acids found in fatty fish like salmon, tuna, mackerel, and sardines promote cardiovascular health and improve circulation. Vegetarians and vegans can get supplements!

Get enough iron

Iron is an essential mineral for the circulatory system as it is required to make haemoglobin, one of the major components of red blood cells, which is needed to carry oxygen. Eating iron-rich foods or taking an iron supplement can improve your circulation.

Eat more plants and less meat

It'll help keep your weight in a healthy range and your arteries clear.

Spice things up

Cayenne pepper has a compound called capsaicin, which can help your arteries work well and can help relax the muscles in your blood vessels so blood can flow easily.

Nitrate-rich foods

Found in foods like beets, garlic, pomegranate, and spinach, nitrate helps enlarge your blood vessels and create more room for blood to move through.

Brush your body

Take a body brush with stiff, flat bristles and stroke on your dry skin, from head to toe, using long motions on your legs and arms. Try to make a habit of it right before you shower.

See a doctor

A doctor can help diagnose what might be the problem and suggest treatment for any underlying conditions.

Summary

·         Poor circulation symptoms can range from vague feelings of fatigue to more extreme symptoms such as pain in the legs, irregular heartbeat, or chest pain.

·         Circulation issues can lead to some serious complications if left untreated.

·         There are also many natural options for improving circulation, including: taking vitamins and supplements for heart health; eating a healthier diet; and exercising and making other healthy lifestyle changes to boost your cardiovascular health.