ALZHEIMER

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downloadUncle Roy , 65 years can not recognize me sometimes forgets the path to his home and takes the lot of time in his daily tasks. He is suffering from Alzheimer disease .

In Alzheimer  disease patient slowly loss the thinking , reasoning power with memory loss

Types of alzheimer disease

 

  1. Below 60 years age , mainly because of hypertension ,heredity .
  2. In above 60 years , commonly present due to changes in neurological reasons.

Causes

Causes of Alzheimer disease is still unknown but

Stress

Age

Anxiety

Hypertension and degenerative changes of mind.

Early signs of alzheimer disease

 

  1. Memory loss   images
  2. Difficulty in language
  3. Loss of concentration
  4. Learning disorder
  5. Taking long time in doing small tasks.

 

Second stage of problem

 

  1. Forget the path to home .
  2. Forget the name .
  3. Cannot explain anything properly.
  4. Take lots of time to understand the discussion.

 

Later stage of problem

 

  1. Cannot name the person.
  2. Depression
  3. Emotional behavior
  4. Cannot tell his/her name and address
  5. Loss of ability to judge the danger.

 

Ayurvedic treatment for Alzheimer

 

In Ayurveda we use  medicines and therapies for the treatment .

Therapies

 

  1. Abhyang – Abhyang is a complete body massage starting from head with lukewarm oil .first in supine position , left lateral ,right lateral and back. This relaxes the mind ,body and  helps in concentration .Head massage improves  blood circulation and relaxes mind.
  2. Shirodhara – in this technique medicated lukewarm oil poured from 8-9 cm height of the forehead continuously for 30-45 minutes . shirodhara relaxes mind and improve memory .

Continue shirodhara for 7-14 days .

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  1. Nasya- Nasya is a technique in which we inhale medicated powder or use medicated  nasal oil drops .

 

Ayurveda believes that  nose is a door to head , by this door medicine reach and spread into the head .

Nasya is useful in 7-80 years of age. in summer we should use Nasya in  the morning and in winters in the day time .

By this therapy disease of neck and head cures, relaxes mind and improves sleep.

Medicines

  1. Ashwagandha powder

(Withania somnifera )

Ashwagandha is very good ayurvedic medicine helps in depression dementia and memory loss. It also increases muscular body weight.daily divided dose of 500 mg with lukewarm milk .

 

  1. BrahmiBrahmi is another very good medicine for Alzheimer patients . brahmi increases thinking ability ,memory and relaxes mind .helps in good sleep .

Intial daily dose of 300 mg cap for 15 days and 450 mg  daily for next 15 days .

  1. Brahmighrat Rasayan – 10-20 gm with 200 lukewarm milk daily increase memory , age, skin problem .

4.Vacha Rasayan – 5-10 gm in morning and in the evening with lukewarm milk .

This medicine increases hearing power in first 12 days.

In next 12 days this medicine has very good effect on your memory.

Again in next 12 days your thinking ability sharpens.

 

  1. Amlaki Rasayan – 20 ml juice of phyllanthus emblica, mix 1 tsp of honey,1 tsp of sugar and 2 tsp cow milk cream .

Use daily for 30-45 days , helps in memory loss, decreases your hair loss and increases skin glow and thinking ability .

 

Some useful tips

Soak 7-8 almonds in cup of water overnight, peel the skin in morning and eat with luke warm milk .IMG_1750

Lemon juice 1 tsp mix with 8-10 drops of peppermint oil and mix in half liter water , boil the water and inhale its vapours relaxes the mind help in good sleep ,anxiety ,depression .

 

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NASAL BLEEDING OR EPISTAXIS: SOME USEFUL TIPS

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NASAL

NASAL BLEEDING OR EPISTAXIS : SOME USEFUL TIPS

 

Common problem that seen in summer in children’s and adults is nasal bleeding. This is a very frightening scene for the parents or for the teacher in schools.

This problem often present in young children’s and adults, its management is very simple but the anxiety of parents complicates the problem.CHILD

So it is important to understand that this nasal bleeding or epistaxis in medical terms presents in serious manner but it does not have serious cause. The only time it is serious when the blood loss is too much results the child goes into shock but this is rare case, bleeding stops in couple of minutes.

To understand the cause we should need to understand the anatomical formation of nose .front part of the nose called little area is home to several small blood arteries running close to surface. This area covered by moist and delicate skin. In children’s this area is very sensitive and delicate, arteries start to bleed with mild damage whether it is due to blow or expansion because of heat.

 

CAUSES

In children, bleeding happens more in summer than in winters. In summers because of increase temperature inner skin lining of nose becomes dry. The delicate nasal skin cracks and starts bleeding.

Trauma to the nose either by blunt object or a blow cause nasal bleeding but commonly it happens due to rubbing, scratching and picking the nose.

Deviate nasal septum from midline is another reason for bleeding, it causes deviated airflow results in drying the one sided skin and cracked, increasing the risk of bleeding.

Cold, upper respiratory tract infections, allergies causes inflammation of inner skin of nose increases the risk of bleeding.

Blowing of nose to clean is another reason of nasal bleeding.

 

DO’S AND DON’TS

  1. Do not pick the nose.
  2. Gently blow the nose to clean.
  3. Sneeze with the mouth open.
  4. Avoid hot and spicy foods.
  5. Apply ice packs to slow down the blood flow.
  6. When its bleeding , makes the child to sit in upright position so that his/her head is above the heart level . make the child to lean forward slightly and breathe through mouth so that he does not swallow blood .PINCH
  7. Pinch the front part of nose for few minutes, release it to see if bleeding continues. If bleeding continues then pinch for another five minutes to ten minutes. Take medical advice if it continuous BLEED.
  8. Increase intake of vitamin k rich fruits and food products like blueberries, figs, pears, cucumber, eggs.

 

 

 

 

PANIC ATTACK WHILE SLEEPING

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PANIC ATTACK WHILE  SLEEPING


In this fast pace world life moves so rapidly that we get little time to one of the most important daily activity , that is to sleep . Number of distractions and pressure of jobs causing sleep disorders

Panic attack while in  sleep is one of them .These attacks disturbs your mental condition, changes your behavior and increases anxiety, sadness and fatigue body condition.

Medical professional faces many patients those came with sleep disorder choking of a voice while in sleep, difficulty in breathing and increased heart rate in sleep.

Sleep is a natural process necessary for body and mind.

Proper sleep increases your concentration and working ability.

Good Sleep decreases your blood pressure and helps in proper digestion 

Rozy, 36 years, is my regular patient. She told me about how she feels before going to bed. Anxiety and stress of panic attack could not let her to sleep.

Pressure in jobs increases stress, loss of sound sleep causing panic attacks in sleep.

You start taking sedatives for sleep without any medical advice.

Do you also face panic attacks in your sleep?

You feel that someone trying to kill you. Your heart beat increases with heavy sweating.

This problem can disturb you in start or  middle of your sleep. Sometimes you’re sleeping posture are responsible for these attacks – like when you keep your hands on chest while in sleep, you feel suffocated or difficulty in breathing .

Different causes of these panic attacks in              sleep.

  1. Obesity is one of the main reason of your panic attacks while you in sleep. Because of your hormonal changes or because of bad food habits like eating oily, heavy food increases your body weight.

FAT on your body and on your neck obstructs the breathing and this    initiates panic attack in your sleep.

  1. Indigestion and Acidity – Acidity is common problem in today’s fast food eating generation and in stressful life. Eating oily, spicy and heavy food disturbs the Gastro intestinal system of the body which leads to improper digestion of food, acidity and constipation.

Acidity is common to Cigarette smoker, Alcoholic Peoples .

Less gap between your night meal and sleep increases the chances of acidity and acid reflux. This acid reflux cause panic attack while you in sleep.

  1. Today our life is full of stress, tension and anxiety may be in personal professional or social life. You face different situation in your life, sometimes these stress conditions disturbs your sleep. Initially you take more time to sleep and when you are in sleep, you wake up with this panic attacks due to stress.

These panic attacks of sleep are very common of children because the atmosphere of your home like fights in parents increases stress in children.

 

Signs of panic attack while sleeping

  1. Suddenly start crying in sleep.
  2. Shouting for help in sleep.
  3. Sweating with increases heartbeat .
  4. Unable to speak and difficulty in breathing.
  5. Numbness in one sided hand and leg.
  6. Legs and arm twitching.

 

How can you stop these panic attacks while sleeping?

  1. By controlling your Diet you can lose your Weight. Increase your calories intake and increase the level of your physical activity – like swimming, running and cycling.

Fat reduction occurs when respiration and heart rate elevated for an extended period of time – 20 to 40 minutes.

Walking at speed 3.5 kilometers per hour can burn off 150 – 200 calories equaling a bottle of cola based drinks or one big cup of noodles.

Do not over exercise in order to quickly reduce weight because after some day you leave the exercise schedule due to some injury, muscles soreness, fatigue etc.

  1. By changing your eating habits you can control your acidity or acid reflux problem. Increases the gap between your night meal and sleep.

Avoid fast food, oily, spicy food.

Avoid alcohol, cigar rete.

Use Aloe Vera juice before your dinner helps in reducing acidity and    acid reflux.

Chewing gum without sugar reduces acidity, gives you relief from acid reflux problem and acidity.

You can eat slices of ginger with your meal helps in proper digestion and reduces gas and acidity.

  1. Stress, anxiety is also responsible for panic attacks while sleep.

You can try Yoga Asana – Yoga helps in controlling your mind, breathing, relaxes your body .

You can listen soft, slow, light music helps in decreasing your anxieties and stress.

You can eat bananas- banana relaxes your muscle and brain.

Eat Almonds with milk 1 hour before sleep helps in decreasing your stress.

How can you take sound sleep?

Take hot bath before sleep.

Massage your head and feet with mustard oil.

Create environment for sleep in your bedroom like dark, quiet.

Drink warm milk with honey.

Avoid use of mobiles, laptops 1 hour before sleep.

Your bed should be very comfortable with sleep.

Avoid aggressive discussion just before sleep.

Sleep decrease in exciting thoughts also.

How can you sleep after your panic attack while sleeping?

After your panic attack in sleep, you face difficulty in sleeping again. So for that you should wake up, stand up and take a round of your house.

Do not watch television shows and chatting on messenger.

You can play with your pets or sit in your garden so that your mind diverting. After you feel calm, comfortable, fresh try to do those activities in which you generally does not have interest like washing your clothes, reading. This makes you bore and creates your interests in sleep.

Try some Yoga Asana to calm and relax your mind.

 

Ayurveda treatment for your sleep panic attacks

Withania Somnifera (Ashwagandha ) Roots dry powder is a popular medicine helps in relaxing your mind for sound sleep.

Sarpgandha vati (tablets) 2 tablet in night before helps in good sleep and lower your blood pressure.

Aarogyavardhani vati (tablet) 2 tablet in the morning and 2 tablet in night with warm water detoxify your body  and decreases stress, anxiety .

Ayurveda massage ( Panchkarma ) therapy is very helpful in relaxing your body , improves skin glow and decreases gastric related problems .

 

 

TIPS TO PREVENT NECK PAIN

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                       TIPS TO PREVENT NECK PAIN

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People  working in offices normally complain of pain in the neck and upper neck region. This occur due to the tendency to move the head and the neck forwards followed by the rounding up of the shoulders and thereby putting extra pressure on the neck and the upper back muscles.

Slumping while sitting exerts a weight of approximately 16 kg on the neck while the head actually weighs 5 kg. this extra weight means muscles of the neck and the back have to work much harder , thereby tiring quickly.

Neck pain can be manifested as headache , pain in the upper back area or the whole arm. Headache originating in the neck causes restriction in neck movements.

Following tips can help in avoiding neck pain –

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1.  While concentrating on the computer screen , reading material should always be about 15 – 30 degrees below from the head position or at the eye level contact to avoid sustained bending of the head/neck.

To confirm close your eyes first and then open slowly. If the gaze is at the centre of the computer screen, then the level is Perfect , otherwise this needs to be raised or lowered suitably.

The keyboard and mouse should be operated with relaxed shoulders and bent elbows. The keyboard should be kept close to the Lap . If no keyboard table is available , then it is better to have the keyboard on the knees so that your arms and shoulders are not raised to put strain on the upper back muscles.

2. While typing , writing and reading etc it is advisable to keeps the arms vertical with the elbow behind the plane of the chest , and not projected forwad. Arm –rest of the chair helps in taking off the load from shoulder and the neck.

3.  When we sit behind a table, the chair height should  be such that the forearms rest comfortably on  the table without hunching the shoulders up and down. People wearing eye glasses while reading should place the head in an erect balanced position by adjusting the frame of the eye- glasses on the nose in such a way that neck bending is avoided.

4. Near sightedness should be corrected since it causes the head forward posture which leads to neck pain. Eye glasses with adequate focal length should be used so that a person can see clearly with the head in balanced position.

5. An Awkward  posture used for a long time at office or on a computer  tends to develop a round shoulder posture . Correction requires a gentle movement of the head backwards to bring the ears in line with the shoulders. People with a long supple neck should strengthen there neck muscles as they are more prone to developing pain in the neck than those with a short stocky neck because of great leverage and demand placed on the  muscles.

Swinging the head around at full range of  motion –  head rolling- should be avoided as this can cause pain , dizziness and vertigo. Side bending neck exercise – by bringing the ear to the shoulder first on one side and then other side – helps in improve flexibility of the neck. 

6. Holding your head with hands while doing sit-ups can cause neck pain. Alternatively one should place the hands either across the chest or on the temple to avoid neck strain.

7. Excessive neck extension while sleeping can be corrected by using a small , soft pillow that supports the normal cervical curve . Individuals who prefer side sleeping should tuck the side pillow between the shoulder  and the chin and not under the shoulder to avoid pain neck muscles

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8. Neck pain can occur while reading when the bed lamp is placed on one side of the bed. The reading light should fall directly on the book  .  While typing from copy , it is important  to place the copy at eye level and as near as possible to the centre of the line vision. Placing a copy at the sides involves neck rotation and can cause  stiffness/pain of neck.

9. A tight shirt collar and clinching the necktie too tightly can cause neck pain. While selecting a shirt a finger should fit comfortably inside the collar not only when looking straight but also looking at the sides.

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10. While talking on the telephone for a prolonged period of time , one should change one’s hand to hold the receiver . Use of a headset is recommended in such cases.

11. Peoples suffering from vertigo and dizziness should avoid hyperextension of the neck while sleeping , sitting in a Beauty Parlour or at Dentist’s chair.

Weight Loss Tips 

 

Excessive fat deposition in the body is the most common health problem.

Overweight means your body energy is Imbalance results in storage of fat. This energy imbalance happens when your calorie intake is high than the calories used in the metabolic processes of the body such as breathing, digestion, and regulation of body temperature.

Energy imbalance may also cause by other factors such as hormonal disorders like hypothyroidism, genetic disorders or due to any medication. 

Excessive weight gain called Obesity. Obesity is responsible for increases in blood pressure, blood sugar level. Apart from eating too much, obesity can be caused by excess alcohol consumption, hypothyroidism and not exercising etc.
We will discuss the tips for WEIGHT LOSS.

The first step in fighting obesity is to follow strict weight loss program this includes diet, Exercise and in some cases Surgeries.

1. Garcinia 

2. Gluten free diet

3. Paleo diet.

4. Apple Cider Vinegar.

5. Green Tea Extract.

6. CLA Products.

7. Use of Turmeric for weight loss.

8. Thermo genic fat burner.

9. Exercise for weight loss.
GARCINIA

BENEFITS OF GARCINIA IN WEIGHT LOSS

Garcinia is a tropical species of plant found in Indonesia and useful in weight loss contains supplement called hydroxy citric acid helps in promoting weight loss and secondly stops the process of fat making.

Garcinia increases the level of serotonin hormone which decreases the appetite. Sometimes in depression or anxiety, serotonin level decreases and this results in increases appetite.

When serotonin levels increase, your mood improves and in this emotional situation, you show lesser interest in food.

Garcinia inhibits the functioning of enzyme citrate lyase that is responsible for the making of fat from carbohydrates.

Side effects of Garcinia 

 A) Bad breath

B) Decreases immunity

C) Disturb the digestive function of the gut.

D) Skin allergy

E) Headaches
Garcinia is not good for breastfeeding mothers because it decreases the sugar level and appetite of the baby.

 Garcinia is very useful in adults but we cannot have proven effects of garcinia in the adolescent who is still growing and developing.

Garcinia might not be safe in heart patients for weight loss. 

GLUTEN FREE DIET

Gluten is a protein found in grain, wheat and helps in the binding of food.

Gluten free diet is essential for the person who is suffering from coeliac diseases.This is an inflammatory disease of the gut in which absorption of food interrupted. Switching to gluten free diet is not an easy task because you have to avoid wheat, grain, pasta, bread.

People foolishly think that taking gluten free diet means weight loss. It is true that a person suffering from coeliac diseases when switches to gluten free diet lose weight because this diet is very restrictive and daunting. Many calorie rich foods you cannot eat bread, pasta etc.

Fresh vegetables and fruits are low-calorie food, cheap and easy option.

So cutting your fried pasta, bread rich diet to vegetable and fruit diet is a very solid method or treatment for Weight loss.

Otherwise, gluten is not harmful to your health and is not making your weight increases. Gluten presents in our food grains that provide vitamins, minerals, and fibers for our health. So in the right quantity and with the proper workout you can control your blood sugar and avoid diabetes.

Vitamins, minerals etc helps in improving our immunity to diseases, without them or when we eat gluten free diet increases chances of heart disease, cancers etc. Gluten free food does not mean low calorie or healthy food, in fact, gluten free foods are full of extra calories and sugars to make the taste.

Weight loss comes from the balanced healthy diet- Gluten free or not. When you trying to lose your weight make choice of right food in right quantity with proper regular physical exercise.

PALEO DIET

The Paleo Diet is an effort to go back what we are biologically designed to eat.

Paleo diet is the diet which our ancestors followed. Our genetics have not changed that much since then.

Humans at that time – have the muscular body, athletic body with more stamina, sound sleep and happy life.

Human in presents times- Overweight, unhappy, stressed, out of shapes, suffering from different preventable diseases. In Paleo diet, you have to strictly follow the rules to get better results. You have to avoid fast foods, grains. Like our ancestors, they have hunted for food walks miles for the food.They eat meat fruits, vegetables, nuts for the energy. We should also follow that pattern for the muscular and lean body.

APPLE CIDER VINEGAR

Apple cider vinegar is made from crushed distilled and formulated apples rich in Acetic acid

Apple cider vinegar helps in losing weight by decreasing the appetite.

1. The acetic acid in the apple cider vinegar suppresses the appetite, more you take acetic acid rich diet more you feel fuller.

2. Apple cider vinegar helps in controlling blood sugar level – uncontrolled blood sugar level of blood is controlled by apple cider Vinegar. Patients have less sugar level after meal who consume a higher dose of vinegar than others.

3. Apple cider vinegar increases the basal metabolic rate of the body and results in the burning of fat faster. Apple cider vinegar contains many enzymes and organic acids that stimulate the rate of burning of fat.

4. Apple cider vinegar has the detoxifying effect also. All the toxins in the body are absorbed by the insoluble fibers present in the apple cider vinegar. Apple cider vinegar improves the bowel movements and helps in using the nutrients from the food in the best way.

Always use apple cider vinegar is in raw form. The raw form contains many health benefits. 

You can start using Apple cider vinegar daily by mixing 1 tablespoon in 1 cup of water for few days. After few days you can add 2 tablespoons in a cup of water. 3 table spoons are the maximum daily dose of vinegar. You can add honey into the vinegar for the change in taste.

Apple cider vinegar can sprinkle on salad, can be added in a cup of tea or in a cup of soup.

Apple cider vinegar is recommended half hour before the meal or 2-3 hours after the meal for proper digestion of food. If you feel burning sensation or nausea you can reduce the dose of apple cider vinegar.

Apple cider vinegar is rich in acid, so this can damage the enamel of your teeth or intestinal lining. It’s better to mix in the 1 cup of water or drink with the straw to avoid any effect on teeth.

Apple cider vinegar will not provide you quick weight loss. How fast you lose your weight depends on other factors like nutrients, exercise, stress, and genetic factors. so the function of apple cider vinegar gets support with lifestyle changes.

GREEN TEA

Green tea IN WEIGHT LOSS

Green tea contains antioxidant. Daily intake of 150-2500 mg of Catechins up to 24 weeks reduces cholesterol.

Green tea extract promotes weight loss process. By taking green tea supplement or drinking cup of tea again and again will not help in reducing weight. Regular exercise with strict control on diet helps in weight loss.

Green tea is better than black tea. Green tea contains 1\4 of the caffeine that coffee has, that makes it healthier. In Black tea, all the polyphenols are destroyed. 

BENEFITS OF GREEN TEA

1. Increases the burning of fat and stimulates the metabolic rate.

2. Green tea contains caffeine which is a very good stimulant.

3. Green tea is rich in antioxidant, improves the health.

Because of its antioxidant effect, green tea decreases the risk of cancer. Catechin compound in green tea is very helpful in protecting the neurons in the brain, lowers the risk of Alzheimer’s diseases.

One of the antioxidant Epigallocatechin gallate present in green tea reduces the fat gain and enhances the fat-burning process.

CLA( CONJUGATED LINOLEIC ACID)

CLA PRODUCTS IN WEIGHT LOSS

Conjugated linoleic acid belongs to the omega fatty acid family. CLA required for normal food and energy metabolism and to achieve healthy nutritional status.

CLA products responsible for the weight loss and increase in metabolic rate. CLA itself fatty acids but when it combines with proper diet and exercises it helps in losing weight of the body. CLA enhances the metabolic rate that converts the body fat to muscle ratio and increases energy expenditure means more toned physique.

CLA lower the Cholesterol level and blood glucose because CLA uses stored fat as energy and it can prevent heart disease. CLA acts as an antioxidant and promotes insulin sensitivity.

CLA improves the immunity system of the body which we lose by excessive dieting and exercising.

A daily dose of CLA is 1.8 to 7 gm or we can take 2 soft gel capsule daily three times.

CLA can be found in a number of food products obtained from animals, including meat and milk.

CLA is not a magical fatty acid that consuming alone helps in reducing weight. CLA with proper diet intake and regular exercise helps in reducing the weight of the body.

TURMERIC

TURMERIC IN WEIGHT LOSS

Turmeric known as Curcuma longa is one of the relished spice used in the dried or fresh form in cooking, cosmetics, and traditional medicines.

Turmeric has anti-inflammatory anti-microbial and anti-oxidant properties .turmeric prevents fat accumulation and hastens fat loss.

Curcumin present in turmeric prevents the accumulation of fat in the adipose tissue and decreases the size of adipose tissue which lower fat accumulation.

Turmeric along with sulfur prevents fat deposition and improves lipid profile of blood.

Turmeric main constituent curcumin is found to promote browning of white adipose tissue. Brown adipose tissue has a function of heat production. This promotes burning of deposit fat in the body.

Turmeric has the thermogenic action that promotes burning of calories into the energy. This process promotes weight loss.

Turmeric has anti-diabetic action. Its antioxidant and anti-inflammatory actions have the great anti-diabetic effect and it reduces the deposition of fat in the body by decreasing glucose level.

Turmeric reduces depression associated with overweight or obesity. Metabolic disturbance cause obesity linked to the depressive behavior in the patients.

THERMOGENIC FAT BURNER

Thermo genic fat burner supplements increase the metabolic rate and suppress your Appetite, this promotes weight loss.

To generate heat, your body needs to burn calories .the more heat your body generates the more calories you shall burn and ultimately you get your weight loss goal. For generating heat in the body we need substances helps in promoting lipolysis in the body(breaking down of body fat to be used as energy).

There are many fat burning or heat producing supplements like-

caffeine

Raspberry ketones

Green coffee bean extract.

red chillies

Conjugated linoleic acid.

you should take your fat burners always in the morning on an empty stomach and also be sure to take them just before exercise. you should check that your fat burner should contain CLA and acetyl L carnitine that targets the stored body fat as energy source.

These fat burners thermogenic product comes with dangerous ingredients combination that causes 

acute liver failure

chest pain 

caffeine overdose

increase in heart rate and blood pressure

eat more fat burning food and spices.

All the weight loss supplements, prescription drugs, herbal medicines work well when you take low-calorie diet with lots of vegetables, fruits, and regular physical workout.

NATURAL FAT BURNER.

green tea

grapefruit essential oil

CLA

probiotic foods and supplements.
EXERCISE FOR THE WEIGHT LOSS

If you want to lose weight do at least 200 minutes a week moderate intensity Exercise. You should take high protein breakfast, avoid sugary drinks and fruit juice. Eat your food slowly and always eat unprocessed foods.

There many exercises helpful in burning fat.

Jumping rope.

running

kettle bell intervals

kickboxing

rowing machine

stairs

Power yoga.
These exercises with excess water intake,30 minutes of cardio in a day, drinking coffee an hour before working out and sleep 30 minutes more at night help in weight loss target.

ACIDITY

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ACIDITY

Acidity is related to heartburn and gas formation in stomach. In acidity, acid reflux or Gastro esophageal reflux disease (GERD), or more commonly known as ‘Urdhvag Amalpitta’ in Ayurveda, there is a movement of gastric juices ( acid in nature) from the stomach into the lower part of esophagus.

Ayurveda considerds it to be caused by the aggarvation of Pitta dosha. When Kapha is associated with this aggarvated Pitta, the Acid starts climbing the oesophagus. This is exactly the hyperacidity for most of us and is translated widely as- Heartburn, Acid  Reflux, Acid Brash etc.

Causes of Hyperacidity

Excess production of acids in stomach is termed as the hyperacidity. There are varieties of reasons which cause excess acid production. The most important among these are:

  • Excessive use of the oily and spicy foods
  • Anxiety, depression and anger
  • Irregular eating habits.
  • Consumption of Maida products in large quantity.
  • To use leafy vegetables in excess.
  • Sleeping just after taking meal.
  • Drinking of excessive water
  •  To not to sleep in night, long working hours.
  • Excessive intake of the caffeine and nicotine products.
  • Constipation
  • Carbonated drinks
  • Foods which are rich in fats, such as chocolates cause acidity or acid reflux diseases.
  • Excessive intake of alcohol, smoking, keeping stomach empty for long time, skipping breakfast causes  acidity.
  • Other causes of acidity or  heartburn are Pregnancy, Aging, Obesity, and bad eating habit, like eating  junk foods.

Common Symptoms of Hyperacidity

Pain in upper abdomen immediately following a large or spicy meal

  • Nausea, vomiting, and loss of desire to eat which may persist for 1-2 days
  • Heartburn or sour belching
  • A sense of abdominal distension or  ‘bloating’
  • Flatulence (burping, belching)
  • Blood vomitting or blood in stool may occer in severe cases
  • If gastritis persists there may be eventual development of anemia

Diet recommendation for hyperacidity:

What to eat and how much to eat is an important factor in controlling acidity. The following tips should be followed:

  • The diet should consist of milk  with sugar, and a little old rice.
  • Other recommended substances are:  barley, wheat, rice (at least one year old), cucumber, bitter gourd, green banana, pumpkin, pomegranate, and cow’s milk.
  • Eat dinner two to three hours before sleeping time as it keeps you healthy.
  • Fibers are necessary in the diet as they help in the digestion.
  • Take the balanced diet, don’t  shift to the totally bland spice-less foods.
  • Eat small meals more often as it  helps in digestion.

Avoid  following things in diet –

Foods that are rich in oils and fats. These foods are difficult to digest, so they may make the stomach release more acids.

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  • Eating fried, fatty, junk foods,  and Excessive Chocolates.
  • Eating Red meat. eat only occasionally, if at all.
  • Too much intake of Tea  and Coffee may cause hyperacidity. This is also true for  other addictions such as Smoking and Alcohol Consuming sour foods as they      already have acidic contents. Acidic foods to avoid are Pickles, Curds, Tamarinds, Vinegar, etc. Drinking water after taking  the meal.
  • Eating the next meal, until the  prior meal hasn’t digested properly.
  • Consuming Maida / Backery Products.
  • Taking the frozen foods and chilled drinks.

Ayurvedic Management of Hyperacidity :

Lifestyle Changes in Hyperacidity

Many factors are responsible for good and balanced digestion. Here are some tips to improve your digestion

  • Food must be fresh and prefer food  grown locally, or at least seasonally.
  • Food should be prepared with a caring and loving attitude.
  • Food must be eaten with attention  and awareness. Our sense of taste ignites the digestive fire before food ever reaches the stomach.
  • Being distracted with books, driving, computers, and phones during a meal negates any hope of a  balanced digestive process.
  • Eating is best done during Pitta  period, between 10 A.M. and 2 P.M.; this is when the enzymes are the strongest and digestion will be the most effective. Eating at other times  will eventually compromise the body’s ability to digest and assimilate    nutrition and give energy over a long period.
  • Don’t work till late in night.   Lesser sleep may worsen your condition. It is better to rest at home than to hospitalize?
  • Avoid sleeping just after taking the meal, whether it is a lunch or a dinner.
  • Walk for at least 15 minutes both  in morning and evening.
  • Don’t allow anger to excite your neurons and also be ware of anxiety also don’t mess up unnecessarily with your feelings.

          AYURVEDIC REMEDIES FOR HYPERACIDITY                                               

1. For an instant relief from the high acid take tender Coconut (Cocus nucifera) water. A dose of 100 to 500 ml should be taken twice/day. This is the best quick releiveing home remedy for the Heartburn alias Acid reflux.

2. Take the powder of Amalaki (Emblica officinalis) in a dose of 3 to 6 g should be taken with100 to 250 ml water twice/day. Amalaki is one of the best pacifier for the Pitta as well as the Kapha Dosha and also a rich source of Vitamin C- to heal the bruised stomach and esophagous due to the high production of the Acid in stomach.

3. To get relief from the high reflux of the acid mix gruel of rice corn, raw sugar, and honey in equal quantity. A dose of 100 to 200 g should be taken twice/day. This will full the stomach and the mucoidal layer and will protect the Stomach and Esophagus for longer times and will keep the heartburn and acid reflux, away.

4 .Take powdere of Haritaki and Bhringraja (Eclipta alba) in equal quantity. A dose of 3 to 6 g should be taken with 12 g of jaggery and warm water twice/day- this will help you to get rid of the basic causes behind the Acid Reflux and Heartburn. Bhringraj is a herb of choice to get rid if the liver problems and all kind of digestive upsets.

5. Instead of Tea or Coffee prepare a decoction from the equal parts of stem of Guduchi (Tinospora cordifolia), fruit of Neem, leaf of snakeguard, and Triphala. A dose of 14 to 28 ml should be taken twice/day. Take it only after cooling down to the room temperature. If you dont find the taste of above one, try this second option – prepare a decoction of equal parts of dried ginger, fruit of coriander, and leaf of snakeguard. A dose of 14 to 28 ml should be taken twice/day, keep in mind if you are mixing sugar- dont boil the sugar.

6. Drink coriander (Coriandrum sativum) and cumin (Cuminum cyminum) tea, it is nice when your Acid reflux or heartburn is caused by the indigestion or overloading of the stomach in a late night party.

7. Mixing two teaspoonfuls of ghee in a glassful of milk and taking this once a day acts as a liner inside the gut and will heal all the destruction caused by the high flow of Pitta.

There are various  remedies and ayurvedic treatments for acidity control; it is good to go for such treatments as they are safe and effective. Avoid chemical/medicinal acidity treatments as it creates a bundle of other health problems.

8. Take two tablespoon honey with two tablespoon natural cidar vinegar before meal

9. Mint juice or mint capsules containing peppermint oil are also a good herbal remedy for treating acidity. It is recommended to be taken after meal, it reduces gas formation. This is one of the useful Ayurvedic remedies for acidity.

10.Fruits that will help you in getting relief from acidity are cucumber, watermelon, papaya, and banana.

Treatment for Hyperacidity

Using ayurvedic medicines that can suppress acid formation is very effective in treating acidity. Herbs useful in Hyperacidity are –

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1.  Amla – One of the Ayurvedic herbs recommended for the treatment of acid reflux is amla, which is used for a variety of digestive problems. Amla can be taken with warm milk or eaten with vegetables to help settle the stomach.

2. Coriander -The culinary herb and spice coriander is also an effective treatment for acidity. Ayurvedic practitioners also recommend taking 1 tbsp. coriander juice with 4 oz. butter milk to reduce acidity in the stomach.

3.Mint -The mint family consists of peppermint, spearmint and basil, or tulsi; their natural oils can relieve heartburn and concomitant symptoms. Tulsi or Holy basil  reduces acid production and lessen the tendency for reflux and heartburn. Chewing on a few fresh leaves of tulsi relieves the burning pain of reflux. These herbs can be used both fresh and dried.

4. Licorice -Ayurvedic medicine uses licorice root. Making an herbal tea provides relief from burning pain and other symptoms of acid reflux.

Various Ayurvedic medicines effective in treating acidity are –

Kamadudha Ras (with pearls) is a drug of choice for hyperacidity in the dose of 1 tablet thrice daily.

Avipattikar churna can be taken with water before your daily meal. It is good for your bowel movement and is effective in heartburn treatment or acidity.

Narikel lavann is also a good remedy to cure hyperacidity.

Sukumara Ghrita is a specific treatment and is administered in doses of one to two teaspoonfuls mixed with a cup of milk and given first thing in the morning.It may lead to some impairment of the digestive powers of the patient in the beginning, but will recovers the power of digestion after some days.

Dhaatri lauha (calyx of iron mixed with the juice of amla) may be taken in one teaspoonful dose twice a day. In acidity, iron absorption is impaired and this will be corrected with this medicine.
In severe cases, Ayurvedic physicians may prescribe Swarna parpatee, Suvarna Soota sekhara ras etc. If needed, these medicines may be taken under medical supervision.

Exercise for Hyperacidity

Exercise helps in controlling acidity Morning walk are good for your health and keeps the acidity disease under control. Take a walk of about two kilometres early in the morning.

HYPERTENSION IN AYURVEDA

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hypertension[1]

 Ayurvedic Treatment for Hypertension

Hypertension is one of the major causes of disability and death all over the world. Hypertension causes heart attacks, strokes, kidney failures and other disorder if it is neglected and remains untreated. In many cases, hypertension does not cause any symptoms until it causes complications such as heart attack and stroke and plays a role of silent killer in the body. So it is important to realize that you may have high blood pressure and only way to find it out that get your blood pressure checked at regular intervals.

Blood pressure is high when arterial blood pressure is elevated above the normal ranges. The normal blood pressure reading is systolic 120 over diastolic 80.

Symptoms of Hypertension:

Pain experienced at the back of the head and neck on waking up, which soon disappears.

Dizziness

Palpitations

Heart pain

Frequent urination

Nervous tension

Fatigue

Difficulty in Breathing

Causes of Hypertension:

Stress and hectic life-style.

Vitiation of vata

Smoking and an excessive intake of intoxicants

Hardening of the arteries

Obesity

Metabolic disorders

Excessive intake of common table salt

Overloading of fast foods

Ayurvedic Approach to Hypertension:

According to Ayurveda, high blood pressure involves all the doshas, the heart, and the blood vessels.We can see signs and symptoms of derangement of vata dosha mainly that of ‘Vyana vayu’ in high blood pressure. The treatment is to correct the balance of vata dosha.Pitta visiation is also seen often and should be trated.

People with Pitta and Vata predominante constitution and Pitta and Vata imbalance, are more prone to hypertension than any other. Unprocessed anger, frustration, irritability, anxiety and fear leads to mal-adaptation of the endocrine system, which then leads to conditions like hypertension. Treatment is based on bringing these imbalances back to normal. In the treatment of hypertension; nutrition, exercise, breathing exercises (Pranayama), yoga, meditation, behavioral modification along with various herbs and minerals are prescribed.

 

 

Ayurvedic Diet for Hypertension:

Avoid meat, eggs and salt

Reduce protein intake

Follow the following vegetarian diet:

Vegetables: Garlic, lemon,parsley,

Fruits: Indian Gooseberry,Grape fruuit, watermelon,

Dairy: Milk,Cottage cheese,clarified butter.

Coffee, which contains caffeine, enhances the action of adrenaline and noradrenaline and both are important in increasing blood pressure levels.

Limit sodium in the diet.

Cigarette smokers tend to have high blood pressure. Nicotine increases the resting heart rate and increases the release of the adrenaline

Correct your diet and control your weight. One important thing to do is lose any excess amount of body fat you have. One of the good reasons to be slim (lean) is to keep your blood pressure low, losing body fat will lower the pressure enough that a person need not take medicine to control blood pressure. Either you have normal blood pressure or you have hypertension with high cholesterol levels your diet should definitely of low fat, low saturated fat, and low cholesterol diet.With practice of dietary measures recommended in Ayurveda while elaborating ‘Medoroga Chikitsa’ will definitely beneficial in weight reduction. It will be helpful to minimize the risk of fatty cholesterol deposits and will prevent complication of high blood pressure.

Ayurvedic Life Style for Hypertension:

If you master the techniques of keeping your blood pressure down, you have much less chance of having hypertension later and you are less likelihood of having fatty -cholesterol deposits in your arteries. Even though you have normal blood pressure, you can benefit yourself with simple adjustment in lifestyle.

Regular Exercise is one of the best ways to lower blood pressure. Exercise has to be of right kind. A good exercise programme, particularly endurance exercises such as jogging or athletics, will cause the peripheral resistance to decrease. Exercise helps to eliminate body fat, lower total cholesterol and raise HDL cholesterol that prevents fatty – cholesterol deposits. According to Ayurveda exercise improves the body, depletes excess fats, brings lightness of the body.

Improving your lifestyle by adoption of ethical elements mentioned in ‘Achara Rasayana’ is must if you really want to stay away from mental and physical stress and from eventual hypertension. It is certain that stress can cause hypertension. Anxiety, secondary to acute stage can cause rise in your blood pressure. Relaxation and removal of stress will help to lower mildly elevated levels of blood pressure.

Nurture love and affection. Love and affection and affectionate touch can significantly drop, your blood pressure.

Speak truth. Lying has been found to boost blood pressure, because it require a lot of mental exercise. The more you lie, more you add tension, hence you are likely to get more stress, speak gently; don’t get annoyed, speaking loudly and rapidly can significantly raise your blood pressure during conversation. Sudden risk can shoot up your blood pressure higher. Chronic anger produces elevation in blood pressure and it can be a serious risk factor for coronary – heart – disease. So be cool, speak softly and even if it is event of extreme displeasure.

Laughter is the best medicine. Laughter is as good as relaxation therapy, exercise or other methods used to overcome stress. Study shows that laughter decreases adrenaline and cortisol production. Laughter can help you if you are having high blood pressure. If you are frustrated, unhappy, angry, just laugh and find yourself away from rage. It is of the effective medicine you always have with your, without spending a penny for it.

Yoga and Breath Therapy for Hypertension:

For complete tranquillity of mind, meditate in Corpse Pose. First, concentrate on the incoming and outgoing breath, focusing on the temperature of the breath as it flows in and out. You may notice the exhaled air is slightly warmer than the inhaled air. If you focus the mind on the breath for 10 minutes, mental disturbance gets diminished and blood pressure normalizes. Then you can meditate.

Research has now shown that regular practice of Corpse Pose controls high blood pressure. Meditating and practicing breathing exercises regularly are essential to establishing a new relaxation response in place of the hypertensive reflex to stress. Chanting the mantra ‘OM’ or listening to a recording of it in the early morning and evening is also beneficial

Ayurvedic medications :

Herbs For hypertension

Sarpagandha : For centuries Rauwolfia serpentina has been used to treat hypertension. ‘Rasagandha’ is a product used for effective treatment of hypertension. Main Ingredients :- Sootshekhar, Jatamansi,Sarpagandha

Arjuna : Terminalia arjuna produced dose-dependent hypotension in anaesthetized dogs. Action of mechanism for this particular herb is that it acts like a beta-blocker and is a powerful antioxidant, liver protectant and contains cardio-protective, hypolipidemic, anti-angina and anti-atheroma properties. Read more about Arjuna

Gokshura : Tribulus terrestris(gokshura) is a natural herb used for treating many diseases including hypertension. It has shown to be diuretic and an ACE inhibitor.

Punarnava : Boerhaavia Diffusa has diuretic and Ca2+ channel blocking activity.

Rose Pattel Jam(Gulkand) : It has calming and mood lifting effects. Read more about Rose Pattel Jam(Gulkand)

Home Remedies

Garlic or Rasona is most important substance helpful in alleviating vata dosha controlling blood pressure. Garlic lowers cholesterol and triglyceride that have impact on heart disease. A paste made of about 1 gm of garlic should be mixed with a glass of buttermilk. Drink this buttermilk twice a day. It will bring your blood pressure down. Read more about garlic

We can supply Tablets ‘Lashunadi Vati’ in our online drugstore.

Eating 2/3 raw clove of garlic (prior to soaking it in buttermilk) on empty stomach in the morning will correct any vitiation of vata dosha and will help to lower your blood pressure.

Powder of ‘Triphala’ should be taken regularly at night with warm water. This will help maintain constipation and bowels will remain clean.Read more about Triphala

We can supply ‘Triphala’ in our online drugstore.

Soak 1tsp fenugreek seed in water for a night and munch them early in the morning on empty stomach. It will reduce your cholesterol and excess fats.

Panchakarma: –

Niruha basti Chikitsa (non unctuous enema) will be beneficial in hypertension and should be given by experienced physician.

Dhara therapy is also helpful in treating obstinate cases of hypertension. Oil processed with bala (sida cordifolia) and milk is allowed to drop in small droplets on the forehead of the patient.

Approach according to dosha predominance in Hypertension in Ayurveda

When Vata predominates, An increase in blood pressure will be followed by worry, strain, overwork, anxiety or insomnia.

It frequently associated with nervous system disorders.anxiety, worry, stress, and strain, are usually the main factors, therefore, treat the psychological conditions.

Vata Treatment – Take 125 mg.of serpagandha (raulfia serpentina) and jatamansi 3 times daily for 2 – 3 months.

Garlic is very good for this condition. Eat an entire crushed clove (with honey) once or twice a week.

Take nutmeg or saraswat powder in warm milk.

Take Ashwagandha preparations.

When Pitta predominates, anger,nose bleed, Irritability, and Violent headaches Sensitivity to light contribute to high blood pressure.

Pitta Treatment – Use tranquilizing herbs that have cold potency. For example, take 250 mg. of Brahmi at night.

Brahmi Rasayana

Saraswat powder

To purify Pitta, take 1 gram each of Indian sarsaparilla (sariva) for 15 days.

When Kapha is prominent, there may be dull headache,edema, lethargy with obesity.blood pressure remains continually high. (no fluctuation as in Pitta hypertension.)

Kapha Treatment – Avoid dairy, butter, eggs and high fat foods.

– 1 gm. of guggulu or arjuna twice daily, or 250 mg. of shilajit 3 times daily for 3 months can be taken.

Kapha type of hypertension is almost due to arteriosclerosis (deposition of fat inside the arteries – making their lumen narrow- causing hypertension). All the above herbs remove arteriosclerosis. Optimal mixture is Triphala guggulu 1 gm. daily for 3 months.

100 mg. of cardamom and cinnamon 3 times daily is beneficial. Take these mixtures for 3 months. Regularly check blood pressure.

Treatment

Herbs: aloe gel, barberry and katuka. In stronger cases, purgation may be prescribed with bitter herbs such as aloe, rhubarb root or senna. Gotu kola is another useful herb for Pitta hypertension. It calms the nerves and relieve heat and stress.

Herbal Formulas:

Gotu Kola preparations

Brahma Rasayana

Saraswat powder

Gandarvahastadi Kashayam

Manasamithram vatakam

Lasunaksheeram

BENEFITS OF SELECTING PROPER SHOES

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                                            BENEFITS OF SELECTING PROPER SHOES

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The small appendage at the end of our body that we call the foot is actually more important than we realize,this is the foundation on which we stand. Our feet bear the whole body weight and stabilize the body as we run, twist or dance.

Even the simple act of walking may be huge strain. Many of us do not know that we walk about one lakh miles in a lifetime and all the weight is borne by our feet. So we must know that wearing a proper pair of shoes is the kindest thing we can do for our feet.

Lets’s start with shoe wear selection

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Certain foot problems have now been clearly identified to be unique to societies wearing “fashionable” or incorrect shoes as “barefoot” societies DO NOT suffer from these problems.

1. We must realize that shoe size is important, and may vary among different brands. The standard sizing systems for shoes is based on averages and no size will be absolutely accurate for you. Additionally, minute changes in sizes may be seen with different types of leather or synthetic material also. So never select shoes by size marked inside. Instead, try them on and see how you feel, especially while standing.

2. All of us have one foot slightly larger than the other. When you measure your feet, measure them both by trying on both shoes.Please understand that with unequal foot size, you must comfortably fit the larger foot, even if the second shoe feels too large on the other foot. An innersole or heel pad can be added to the larger shoe to tighten the fit, but a tight shoe will be a problem you can not correct.

         Since our feet expand sideways when we stand and walk, try on shoes during standing and walking for proper size. There should be about 1 cm width between your longest toe and the end of your shoe, and always try on shoes with socks.  

 3. Another important  point is to go shoe shopping in the evening, during the day our feet swell due to activities and gravity, and if the shoes fit in the evening, they will never feel too tight. After choosing the right shoes make sure that you walk with the shoes on for at least 5 minutes before purchasing them.

4. Make sure that the ball of your foot fits comfortably in the widest part of the shoe. Also there should be some comfortable “wiggle” room for your toes. Your heel should fit comfortably into the shoe, with little or no slippage.you should not purchase shoes that feel too tight, expecting them to “stretch” to fit. Although there will be some moulding with the passage of time,most materials, including leather, do not stretch enough to make a difference, and you may end up with uncomfortable shoes.

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5. In children size of shoes is double important, not only should you leave some room for growth when you buy them, you should also ensure that they are somewhat loosely fitted in the first place. Although somewhat cumbersome, shoes with laces, which allow adjustments, are perhaps the best for children during their growth years.Never buy your child a shoe that looks good, looks are only for parents.

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High heels  and a tight toe box significantly contribute to forefoot deformities, which once established, can be corrected by Surgery. If women must wear high heels they should not be more than 2 inches high. If the wearing of these cannot be avoided, try not to stand in them for too long.

Patients with heel pain, knee arthritis and back problems are definitely benefited by soft insoles or air cells in shoes.Some shoes shaped like foot have been designed with separate compartments for different toes, but these are at experimental stages and are focused on athletes only.

MOTIVATION

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motivation[2]

Motivation – the heart of self improvement

Pain may sometimes be the reason why people change. Getting flunked grades make us realize that we need to study. Debts remind us of our inability to look for a source of income. Being humiliated gives us the ‘push’ to speak up and fight for ourselves to save our face from the next embarrassments. It may be a bitter experience, a friend’s tragic story, a great movie, or an inspiring book that will help us get up and get just the right amount of motivation we need in order to improve ourselves.

With the countless negativities the world brings about, how do we keep motivated? Try on the tips prepared from A to Z…

  • A – Achieve your dreams. Avoid  negative people, things and places. Eleanor Roosevelt once said, “the future belongs to those who believe in the beauty of their dreams.”
  • B – Believe in your self, and in what you can do.
  • C – Consider things on every angle and aspect. Motivation comes from determination. To be able to understand  life, you should feel the sun from both sides.
  • D – Don’t give up and don’t give  in. Thomas Edison failed once, twice, more than thrice before he came up  with his invention and perfected the incandescent light bulb. Make motivation as your steering wheel.
  • E – Enjoy. Work as if you don’t need money. Dance as if nobody’s watching. Love as if you never cried.  Learn as if you’ll live forever. Motivation takes place when people are happy.
  • F – Family and Friends – are life’s  greatest ‘F’ treasures. Don’t loose sight of them.
  • G – Give more than what is enough.  Where does motivation and self improvement take place at work? At home? At school? When you exert extra effort in doing things.
  • H – Hang on to your dreams. They may dangle in there for a moment, but    these little stars will be your driving force.

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  • I – Ignore those who try to destroy you. Don’t let other people to get the best of you. Stay out of toxic people – the kind of friends who hates to hear about your success.
  • J – Just be yourself. The key to  success is to be yourself. And the key to failure is to try to please  everyone.
  • K – keep trying no matter how hard  life may seem. When a person is motivated, eventually he sees a harsh life  finally clearing out, paving the way to self improvement.
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  • L – Learn to love your self. Now  isn’t that easy?
  • M – Make things happen. Motivation  is when your dreams are put into work clothes.
  • N – Never lie, cheat or steal. Always play a fair game.
  • O – Open your eyes. People should  learn the horse attitude and horse sense. They see things in 2 ways – how they want things to be, and how they should be.
  • P – Practice makes perfect. Practice is about motivation. It lets us learn repertoire and ways on how can we recover from our mistakes.
  • Q – Quitters never win. And winners  never quit. So, choose your fate – are you going to be a quitter? Or a winner?
  • R – Ready yourself. Motivation is also about preparation. We must hear the little voice within us telling us  to get started before others will get on their feet and try to push us around. Remember, it wasn’t raining when Noah build the ark.
  • S – Stop procrastinating.
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  • T – Take control of your life. Discipline or self control jives synonymously with motivation. Both are key factors in self improvement.
  • U – Understand others. If you know very well how to talk, you should also learn how to listen. Yearn to understand first, and to be understood the second.
  • V – Visualize it. Motivation without vision is like a boat on a dry land.
  • W – Want it more than anything. Dreaming means believing. And to believe is something that is rooted out from the roots of motivation and self improvement.
  • X – X Factor is what will make you  different from the others. When you are motivated, you tend to put on “extras” on your life like extra time for family, extra help at work, extra care for friends, and so on.
  • Y – You are unique. No one in this world looks, acts, or talks like you. Value your life and existence, because you’re just going to spend it once.
  • Z – Zero in on your dreams and go  for it!!!