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Anger: Causes and Effects of this Powerful Emotion

Reading Time: 7 minutesAnger: Causes and Effects of this Powerful Emotion Everyone experiences anger at some point. Various factors can contribute to the emotion of anger. It can be triggered in many situations, We feel angry – if we are scared if someone has wronged us if we feel helpless if we see something wrong happening if we feel frustrated and unable to handle a situation if we interpret things inappropriately if we keep harping about some past event if someone has not followed instructions if someone has hurt or disrespected us if we have family issues/ health issues/financial issues or stress. Underlying disorders such as depression or alcoholism can also be potential triggers for anger. The Bible says that “Anger is like a consuming fire, if not controlled it can cause irreparable destruction”. Deuteronomy 32:22 Understanding the Multifaceted Nature of Anger Anger involves a complex emotional response with both physiological and psychological components. It’s essential to acknowledge that anger, as an emotion, is a normal and often healthy reaction to specific situations. However, it becomes problematic when individuals do not manage or express it appropriately. Channels for Expressing Anger: Anger can be directed towards (i) rectifying a situation or (ii) causing harm to others. Physical Effects of Anger: Anger has varied effects on our body such as Flared nostrils, lowered brows, thinned lips, churning of the stomach, tightness of the chest, increased heartbeats, rise in systolic blood pressure, weakening of legs, tense muscles, sweating, feeling hot and sweaty, urgent bowel movement, teary eyes, shivering limbs, grinding teeth, dizziness, migraines, gastrointestinal flareups, eye-strain etc. Anger and Mental Health: It is also associated with a few mental health conditions like antisocial personality disorder/depression among others, however, anger, as a whole, is not classified as a mental disorder. It is also associated with resentment and irritability. Impaired Mental Functions due to Anger: It also limits our mental functions like memory, judgement, evaluation, reasoning, decision-making, practicality and comprehension. We should never make any decisions if we are angry as they turn out to be the worst ones ever! “Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured” Mark Twain Understanding and Managing Different Types of Anger: Strategies for Effective Anger Management There are various types of anger. Yes, you read it right! Who knew that anger also has classifications ?? The following are the various classes of anger and how to manage the issues: Assertive anger: A form of constructive anger, it aids in addressing the underlying issue without crossing boundaries or the rights of others. The Management tactic of this type of anger is justified and it helps to overcome fear, fight injustice, and achieve desired outcomes. Behavioural anger: A form of impulsive anger in which we react physically – that makes us want to throw things, punch pillows, break crockery, bang doors etc. and which is very unpredictable thereby destroying interpersonal relationships. To manage it, the best approach is to walk away from the situation and tell yourself to “Relax”, “Keep calm”, take deep breaths until you are calmer re-assess the situation and sort it out peacefully. Chronic anger: A form of anger directed at ourselves a feeling of resentment towards others/the whole world and a feeling of frustration owing to certain circumstances adversely affecting our well-being. The Management tactic is to take time to understand the reason for your inner turmoil and forgive yourself and others for any past deeds as forgiveness is empowering and powerful which resolves persisting hurt and frustration. Judgmental anger: A form of anger which is a reaction to perceived injustices or shortcomings in others. The management tactic involves understanding the other person’s perspective and finding solutions.  This helps to face the problem without acting superior and discrediting the other person. Overwhelmed anger: A form of anger in which frustration coupled with hopelessness evolves uncontrollably when things are out of our control. This happens when we try to “bite off more than we can chew” i.e. take on entire responsibility/do too much even though it is out of our limits, and then find that we are unable to cope with the same. The tactic is to ask for help, support or delegate some of the responsibilities, to get a part of the load off your shoulders so that you can be in control of the situation. Passive-aggressive anger: A form of anger that is avoidant, where confrontation is avoided and frustration is repressed, leading to sarcasm, pointed silence or veiled mockery.  The best approach to manage this type of anger is to ask yourself the question “what if” in the given situation thereby making you face your frustration confidently and resolve the issue without suppressing your feelings/emotions. Retaliatory anger: A form of anger in which we instinctively or impulsively respond to the situation. This is best managed by stopping, pausing and thinking whether this extreme reaction is required. Will this improve the situation? Will this worsen the situation? Will this improve or hamper relations? What is the benefit of this reaction? If “No” is the answer to all these questions, then anger is not required. You need to stop yourself and avoid the continuing thought of revenge. Self–abusive anger: A form of anger leading to negative self-talk, self-harm, substance abuse, unmindful eating and an increasing sense of alienation where you vent your anger to all around you, to hide your feeling of low self-worth/low self-esteem. Management tactic: The key is to identify the thoughts or behavioural patterns that need to be changed, understand their consequences and replace them with positive thoughts. This is called the Cognitive Reframing/Restructuring Technique. Mindfulness meditation is another way to curb negative emotions. Verbal anger: A form of anger leading to emotional, psychological abuse aimed at hurting the target of our anger. This can be managed by practising delayed impulses, taking a breath before responding and replacing verbal abuse with assertive communication. Volatile anger: An impulsive form of

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Zestful Zumba – Dancing Your Way To Indian-Inspired Fitness

Reading Time: 5 minutesZestful Zumba – Dancing Your Way To Indian-Inspired Fitness Remember Aerobics? Where do we exercise to music? Well, Zumba is similar –  a fusion of physical exercise and dance to Latino music. It is very energetic and involves simple dance steps and exercises, which anyone at any age can do. Be it your 50-year-old Mother or your 8-year-old child. Zumba has its origins in Columbia which can be traced to the 1990’s. It all began when a Fitness instructor Alberto “Beto” Perez, forgot his Aerobics music tapes at home. He got the idea to use his personal playlist, consisting of Latino tracks, and take the class with this improvisation, and the rest is history. Zumba became very popular and a customized fitness class based on Latino music was developed. He, along with two other Alberto-s – Alberto Perlman and Alberto Aghion, created this style of fitness and fun. Alberto Perez, Choreographer and creator of Zumba. [wikimedia commons] Zumba in India: Pioneering the Fitness Revolution Today Zumba is very popular and has a very wide reach worldwide. It was the vision of Ms.Sucheta Pal, who introduced India to Zumba in 2021, after facing many hardships both personally and professionally. She is an accredited Zumba trainer, and seeing her work, many Indian women have received training and become Zumba instructors in India.   My experience with Zumba happened at a family get-together in a sanatorium in Lonavala. People visiting there have to organize some activity in which all the visitors can participate. So my cousins organized a Zumba session and all of us had a great time doing Zumba (which was a mix of exercises and dance moves) to the music. Believe me, in that session each and every part of your body is involved. All in all it’s a fun activity to stay fit and healthy. Benefits of Zumba: Dance Your Way to Better Health Zumba consists of a full body workout in a fun manner so that you enjoy yourself plus you have the benefit of staying fit. These workouts are beneficial in the following manner: Promotes weight loss as you are burning more calories Your muscles get toned and blood circulation reaches all parts of your body. Improves co-ordination of the body Promotes de-stressing and is enjoyable Improves cardiovascular health Elevates your mood Makes you feel good about yourself – an increase in self-worth Hones your reflexes Makes you move to the rhythm of the music – increasing alertness Appropriate for all age groups Builds up the endurance of the body Best morning workout to get the oxygen flowing in your body Improves blood pressure levels Socially rewarding as you get to meet people from all walks of life in your class Adaptable as per your individual requirements Improves body balance A good way to learn dance Such benefits make it worth the while.  So you can ignore those aching body parts and continue Zumba, after all as they say “No pain, no gain”.     Zumba: More Than Just Dance – A Path to Personal Growth Zumba aims to exercise your body in a fun way, enjoy it and feel good about yourself. It is a way to build up your stamina and also mental wellness. I mean, who can beat such a cool combination? These are the small ways in which we can develop ourselves personally. A step towards our ultimate goal in life – to be a better human being to do our bit for Society, and to co-exist peacefully with fellow humans.     The World of Zumba: Personalized Fitness, New Friendships, and a Dream Career There are various Zumba teaching classes and instructors are taught how to personalize their sessions according to their students. The sessions are designed keeping in mind the weight, medical condition and medical history of each student. The instructors are trained as to which exercises are to be done and which are to be avoided in case some student has some underlying health condition. This is really a good way to have personalised steps which do not harm your body and also a good way to work on those parts of your body that need exercise the most.   Zumba, being a group activity, increases your interaction with the group members and you can form lifelong friendships. You can hang out together and help each other. It’s a good way for introverts to lessen their fear of meeting new people. You get to hear of their life experiences and learn more about life. You can analyse your life and learn how to oversee some of your actions and how you can improve your life.  Becoming a Zumba instructor means you get paid for doing something you love, Now, this is the best deal! Just imagine !! It is a fact that people have given up their mundane high-paying jobs, and turned professional Zumba instructors and are not regretting this at all. As they say, everyone has some or other hidden talent inside them, just takes the right time for it to appear. And when it does, grab it with both hands and give it your best! Conclusion: Zumba provides a dynamic path to fitness and personal growth. It’s not just about breaking a sweat but also breaking barriers and making new connections. The personalized approach ensures a safe and enjoyable workout for everyone. So, why not let the rhythm move you, and perhaps, you too can turn your passion into a fulfilling career? Zumba isn’t just a dance; it’s a lifestyle, a community, and a journey to becoming a better version of yourself. Join the Zumba revolution and let the music guide you to a healthier, happier, and more harmonious life. Author: Ms Rupal Sonpal Editorial The Medical Perspective: Helmets as a Lifesaving Measure for Head Injury Prevention 8 Commonly Asked Questions When Visiting a Psychiatrist​ Understanding the Body Language of an Interviewer An Analysis of Abortion Laws in the United States Celebrating National Doctor's Day: Prioritizing Regular Health Checkups for

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Top 10 Safe Sweet Foods

Reading Time: 6 minutesTop 10 Safe Sweet Foods Indulging in sweet treats is one of life’s simple pleasures. The taste of sweetness can bring joy and comfort to our lives, but it’s essential to approach this pleasure with caution and safety in mind. Not all sweet foods are created equal, and the abundance of sugary delights on the market can make it challenging to navigate the terrain of sweet snacks that are both delicious and safe for your health. In this article, we’ll delve into the world of sweet foods, exploring the top 10 safe options that will satisfy your cravings without compromising your well-being. From natural and nutritious to wholesome and homemade, we have selected a variety of sweet treats that are not only tasty but also health-conscious. Do not forget to have a look at the delicious Picture gallery in the end! 1. Fresh Fruit: Nature’s Candy In our search for sweet foods, sometimes we overlook the simplest and healthiest option of all: fresh fruit. Fruits like apples, berries, oranges, and pears offer the perfect balance of natural sweetness and essential nutrients. They are free from additives, preservatives, and artificial sweeteners, making them an ideal, safe option for satisfying your sweet tooth. In addition to their delicious taste, fresh fruits provide an abundance of vitamins, minerals, and dietary fibre. These nutrients contribute to overall health and can help curb your sugar cravings while keeping your diet on the right track. 2. Greek Yogurt with Honey: A Protein-Packed Pleasure Greek yoghurt sweetened with honey is a delightful and safe sweet food option. Greek yoghurt is known for its high protein content, making it a nutritious choice for satisfying your sweet cravings. To ensure the utmost safety and health benefits, opt for plain Greek yoghurt and drizzle a touch of natural honey with walnuts. This combination provides the creamy satisfaction of traditional yoghurt with the added benefits of protein and a touch of natural sweetness. 3. Dark Chocolate: A Decadent Delight Indulging in chocolate can be a true pleasure, and dark chocolate, with at least 70% cocoa content, offers a way to enjoy this delight while staying on the safe side. Dark chocolates are rich in antioxidants and have lower sugar content compared to their milk chocolate counterpart. Indulging in a small piece of high-quality dark chocolate can be a safe and delightful way to satisfy your sweet cravings. 4. Oatmeal with Cinnamon or Fruit: A Wholesome Start Sweet breakfasts are a favourite for many, but you can enjoy them safely by opting for a bowl of oatmeal. Add a sprinkle of cinnamon and some sliced bananas or berries for a satisfying and healthy dessert. Oatmeal is a heart-healthy whole grain that provides dietary fibre and essential nutrients. By naturally sweetening it with fruits and a hint of cinnamon, you’ll be rewarded with a delightful morning or anytime treat that’s both safe and nutritious. 5. Nut Butter on Whole-Grain Bread: A Perfect Pair Almond, peanut, or cashew butter spread on whole-grain bread offers a delightful combination of sweet and savoury. This option is packed with healthy fats, fibre, and protein while minimizing added sugars. Whole-grain bread provides complex carbohydrates that can help keep you feeling full and satisfied for longer. The combination of nut butter and whole-grain bread not only tastes good but is a safe and nutritious way to quench your sweet cravings. 6. Frozen Yogurt with Fresh Fruit: A Healthier Alternative If you’re a lover of ice cream but want a safer option, consider frozen yoghurt with a variety of fresh fruit toppings. Choose low-fat or non-fat frozen yoghurt options and load up on fresh fruit for added flavour and nutrition. This frozen treat offers the creamy texture and delightful sweetness of ice cream but with fewer calories and a healthier nutrient profile. 7. Rice Cakes with Nut Butter and Banana: Crunchy and Creamy Rice cakes topped with a layer of nut butter and banana slices make for a crunchy, creamy, and naturally sweet treat. Rice cakes are a low-calorie and gluten-free option that provides a satisfying crunch. Nut butter offers healthy fats and protein, while bananas contribute natural sweetness and a dose of potassium. This combination is an excellent choice for a snack or light dessert that’s safe and enjoyable. 8. Baked Apples with Cinnamon: Comforting and Nutritious Baked apples seasoned with cinnamon make a delectable dessert that’s both simple and safe. The natural sweetness of the apples intensifies as they bake, offering a comforting and healthy treat. Apples are rich in dietary fibre and antioxidants, making them a valuable addition to your diet. Cinnamon adds a warm and inviting flavour, enhancing the sweetness of the apples without the need for excessive sugar. 9. Chia Pudding: A Sweet and Nutrient-Packed Dessert Chia pudding is a versatile and nutritious sweet option. Chia seeds soaked in almond milk or yoghurt, sweetened with a touch of honey or maple syrup, and topped with fresh berries provide a safe, sweet, and satisfying dessert that’s also packed with fibre and nutrients. Chia seeds are a great source of omega-3 fatty acids, protein, and fibre. The addition of fresh berries not only enhances the taste but also offers essential vitamins and antioxidants. 10. Homemade Popsicles: Customizable and Safe Making your popsicles at home allows you to take control of the ingredients and tailor them to your preferences. Use fruits, yoghurt, or fruit juice as your base and customize the flavours to your taste. These homemade popsicles are free from artificial additives and excessive sugars, making them a safe choice for sweet satisfaction. You can experiment with a variety of flavours, from strawberry and mango to lemon and lime, ensuring that your sweet cravings are met without compromising your health. Conclusion Satisfying your sweet tooth is a delightful part of life, and it’s entirely possible to do so safely without sacrificing your health. The top 10 safe sweet foods discussed in this article offer a delicious alternative to sugar-laden, processed sweets. By choosing natural, nutritious, and

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Nutrition and Diet, People Forum

The Ketogenic Diet: Fueling Your Body with Fats

Reading Time: 6 minutesThe Ketogenic Diet: Fueling Your Body with Fats In a world where low-fat and low-calorie diets have dominated the weight loss scene for years, the ketogenic diet has emerged as a groundbreaking approach to shedding pounds and enhancing mental clarity. This dietary regimen, often referred to as keto, is not just a passing trend but a scientifically backed strategy for transforming your body by shifting the primary source of energy from carbohydrates to fats. In this article, we’ll dive into the science behind the ketogenic diet, explore its benefits, and provide guidance on how to get started. Understanding the Ketogenic Diet The ketogenic diet is characterized by its high-fat, low-carbohydrate, and moderate-protein intake. The primary goal of this diet is to induce a state of ketosis in the body. Ketosis is a metabolic state in which your body primarily relies on fat for fuel instead of glucose from carbohydrates. To achieve this state, you must significantly reduce your carbohydrate intake, typically to around 5-10% of your daily caloric intake, while increasing your fat consumption to approximately 70-75%. The Science Behind Ketosis When you consume fewer carbohydrates, your body’s glucose reserves become depleted. As a result, your liver starts converting stored fat into molecules called ketones, which serve as an alternative energy source. This transition from glucose to ketones is what defines the ketogenic state. Ketones are not only an efficient energy source but also cross the blood-brain barrier, providing your brain with a steady supply of fuel. Benefits of the Ketogenic Diet and Getting Started with Keto! Weight Loss: One of the most significant benefits of the ketogenic diet is its effectiveness in weight management. By reducing carb intake and increasing fat consumption, your body enters a state where it burns stored fat for energy. This can lead to significant weight loss over time. Improved Mental Clarity: Many individuals on the keto diet report improved mental focus and clarity. This is attributed to the stable energy supply ketones provide to the brain, reducing fluctuations in blood sugar levels. Better Blood Sugar Control: For people with type 2 diabetes or those at risk, the ketogenic diet can help regulate blood sugar levels by reducing carbohydrate intake and improving insulin sensitivity. Epilepsy Management: The ketogenic diet was initially developed as a treatment for epilepsy. It remains a valuable therapy for drug-resistant epilepsy, especially in children. Getting Started with Keto Consult a Healthcare Professional: Before starting any diet, it’s essential to consult with a healthcare provider, especially if you have underlying health conditions. Plan Your Meals: Create a meal plan that emphasizes healthy fats, such as avocados, nuts, seeds, and olive oil, along with moderate protein sources like lean meats and fatty fish. Stay Hydrated: Drinking plenty of water is crucial on the ketogenic diet to help balance electrolytes and minimize potential side effects like the “keto flu.” Monitor Ketosis: You can use ketone strips or a blood ketone meter to track your ketone levels and ensure you’re in ketosis. Be Patient: The initial transition to ketosis may come with side effects such as fatigue and cravings, but these usually subside within a few days to weeks. Celebrities Who Have Embraced the Ketogenic Diet The ketogenic diet has gained popularity not only among the general population but also among some well-known celebrities. Their experiences and endorsements have contributed to the widespread recognition of the diet. Here are a few notable celebrities who have tried or publicly discussed their experiences with the ketogenic diet: Halle Berry: Halle Berry, an Academy Award-winning actress, is known for her advocacy of the ketogenic diet. She has been quite vocal about her journey with type 2 diabetes and how the ketogenic diet has played a crucial role in managing her condition. Diagnosed with diabetes at a young age, Berry turned to the ketogenic diet to help her maintain stable blood sugar levels. She frequently shares her experiences and insights regarding how this dietary approach has positively impacted her health. Halle Berry’s story serves as an inspiring example of how the ketogenic diet can be used as a valuable tool for individuals dealing with diabetes and insulin resistance. LeBron James: LeBron James, a basketball legend in the NBA, is not just famous for his on-court prowess but also for his commitment to maintaining peak physical condition. During his offseason training, LeBron has reportedly adopted a ketogenic-inspired diet as part of his comprehensive fitness regimen. This dietary approach involves reducing carbohydrate intake and increasing healthy fat consumption to support his athletic performance. LeBron’s dedication to nutrition and his utilization of the ketogenic diet have been key factors in his ability to excel on the basketball court. Kim Kardashian: Reality TV star Kim Kardashian is widely recognized for her publicized weight loss journey and her association with the ketogenic diet. Following the birth of her children, Kim Kardashian credited the ketogenic diet for helping her shed post-pregnancy weight successfully. Her openness about her experiences and endorsement of the diet has led to increased public interest in the ketogenic lifestyle. Kim’s journey illustrates how the ketogenic diet can be used as a tool for weight management and post-pregnancy recovery, and her influence has contributed to the diet’s popularity. Hrithik Roshan: Bollywood actor Hrithik Roshan is celebrated not only for his acting skills but also for his remarkable physique and commitment to physical fitness. To maintain his lean and sculpted body, Roshan has reportedly incorporated the ketogenic diet into his dietary regimen. This dietary approach involves reducing carbohydrate intake while increasing the consumption of healthy fats. Hrithik emphasizes the importance of proper nutrition, including a low-carb, high-fat diet, in achieving and maintaining his fitness goals. His dedication to both his craft and his physical health serves as an inspiration to many. Rana Daggubati: South Indian actor Rana Daggubati gained widespread recognition for his role as Bhallaladeva in the highly acclaimed “Baahubali” film series. Daggubati has openly discussed his experience with the ketogenic diet, particularly in terms of weight management and energy enhancement.

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