For a stress-free life (Part 3)

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Read Previous (April) tips from here or from here

May 1 - Tip NO : 60

• Emotions and feelings, are they same? - 1

They are quite different. But many of times we use these two words with same meaning. We explain
more or less the same thing - how we feel..!

• Emotions
• Emotions originate from amygdala, a part of limbic system. 
• They are lower level response centres of our brain. 
• Emotions are complex psychological state which results from an experience, which in turn results in physiological response and expressive or behavioural response.(which one or oneself can observe) 
• That is, it involves consciousness, sensation and behaviour. 
• Emotions are very powerful. Because your mood determine how you act at that particular time. 
• Emotions are caused by both internal and external factors.

• Feelings
• Feelings originate in the neocortical region of brain and are sparked by the emotions. 
• They are further colored by personal believes, past or present experiences and thoughts. 
• It's a byproduct of the brain experiencing and processing emotions.

You can practice methods to balance your emotions, and your feelings also will be under control.

May 2 - Tip NO : 61

• Do we have emotional maturity? - 2
• One important difference between a child and an adult is the emotional maturity she/he will exhibit in complex situations.
• It is the ability to handle situations without unnecessarily intensifying them.
• Those who don't have emotional maturity will seek to blame someone else for their problems or behavior.
• Instead of that emotionally mature people understand feelings of her/his own as well as the emotions of the other person. They accept accountability for their actions and will try to fix the problems by fine tuning themselves. 

Emotional maturity is not just a goal go reach, but a practice of life
Just like by doing exercise you can build your muscles; by repeated practice you can build your emotional "muscles" too....

• Few tips....
• Monitor yourself and stay controlled
• Keep yourself positive by repeatedly giving positive self affirmations. 
• Define and set healthy boundaries and defend it yourself for you.
• Choose and respond rationally by learning to pause and think.
• Learn from your mistakes ( from other's experience also)
• Humility is a good quality when it comes to emotional maturity.
• Sometimes you will have to grow out of your friendships also, especially when it is holding you back. Make right decisions and smart choices.

Remember awareness .

May 3 - Tip NO : 62

• Emotional overload & Highly Sensitive People - 3
• Emotional overload is a state of being taken over by intense emotion that is difficult to manage. It can often affect a person's ability to think rationally and act normally.
• Being around too many people in noisy environments make them feel over stimulated. Certain behaviours of other people will confuse them. Their mind will obsessively spin around with anxious thoughts, and that finally will ruin their day. It spoils them only.
• All Highly Sensitive people tend to be highly affected by the emotions of others. it's like they can simply "sense" emotion. Most of the time that may not be the reality. Many of them can walk into a room and immediately sense tension, joy, discomfort, sadness, etc. without any verbal communication. They can sense it coming and experience the feelings of the other person as well as their own, mostly in an exaggerated manner.
• These emotions do not stay separate from them. While most people can pick up on the emotions of others to some extent, for highly sensitive people, the experience is much more intense.
• As a result, they may find themselves feeling sad, irritable, or lethargic. When this starts, it's often due to one of two things: Either they are picking up on the emotion of the other person and making it their own, or they have already taken on this burden of emotion and their brain is telling them it's tired of carrying someone else's weight. Both are not good for them and their relationships.
• What is the way out for the sufferings of Highly Sensitive People ?
• Acknowledge your limits and focus on your strengths
• You should understand and accept the way you are wired neurologically to be at your best
• You should redirect your thoughts when they became obsessive and unhelpful
• Listen to your Intuition Instead of your Anxiety
• Change your self-perception. You need to see yourself differently. This will happen slowly, over time. Little by little, this subtle change in perception will help you, acknowledge the powerful and unique strengths of you, which will give you the confidence to show up as fully yourself, rather than, as the more socially acceptable version of you, you often tried to project to others.
• The more you began valuing yourself and listening to your inner voice, the more you will be able to understand the specific things you need to survive the "broadcast" of everyone else's emotions — without running away.
• Realize the Power of Priorities
  You should prioritize yourself and set boundaries for others and their emotions. Prioritizing self-care will help you overcome emotional exhaustion.
• You should learn ways to detox yourself after a peculiarly intense day. Exercise, human connection, and enjoyment are excellent ways.
• Simple inner practices like visualisation will help you "give back" any emotion that you had unconsciously absorbed from others. Ask yourself "Is this feeling mine or someone else's?" — and if it is not yours, imagine releasing it back to its owner. That will lighten up your feelings.

May 4 - Tip NO : 63

• Emotional Intelligence - 4
• EI is one part of human psyche that one can develop by learning and practicing new skills.
• How is your ability to recognize and manage your emotions and the emotions of other people, individual or groups? This measure is your emotional Intelligence.Those who are high in this measure will have a better ability to fit in to group situations. They will live a better life with manageable levels of stress.
• To manage yourself use your head .
• Improve the following aspects:
• Emotional awareness
  Self-evaluation
  Self confidence
  Self regulate
  Adaptability
  Trustworthiness
  Conscientiousness
  Initiative
  Commitment
• To manage others use your heart.
• Improve the following aspects:
• Understand others
  Empathize
  Do service
  Develop others
  Communicate
  Build bonds
  Cooperate
  Manage conflict
  Motivate
• Remember you can choose how you feel ..

May 5 - Tip NO : 64 ( Posture NO : 9) 

• Ananthasana

How to do this

• Lie flat on your mat and gently turn to the left. Press the outer part of your left foot and heel firmly into the floor. Steady yourself. Maintain a linear awareness.
• Use your left arm to support your head as you lift it off the floor and support it on your palm.  
• Exhale, bend your right leg at the knee, and reach for your big toe with the right arm and grab it. Wait for a few seconds, keeping the posture steady as you prepare to maintain balance. Stay stable.  
• Inhale and slowly stretch the right leg up towards the ceiling. Stretch as far as you can, ensuring your arm and leg are perfectly straight in the final pose.
• Hold this pose for a few seconds to a couple of minutes. Then, release. Wait for a few moments. Relax. Repeat this pose as you turn to your right side, and do it with your left leg for the same amount of time.

Repeat the whole process.

May 6 - Tip NO : 65

• Scientific aspects of Ananthasana

This asana  must be performed on an empty stomach and with your bowels empty.

Anantasana is a pose that helps relieve fatigue and improve core stability.
It is a balancing pose in the reclining position.

• It Stretches sides of the torso, back of the legsSo it strengthens sides of the torso and hamstrings. But to get this asana right, you need flexibility, strength, and cultivated balance to retain peace and calm in the pose.
• It cultivates deep inside your mind a stillness, knowing and a restfulness.
• This asana can be challenging for beginners because of the balance required to stabilise the body on its side. The patience and focus required for this pose are beneficial to the mind and a disciplined spiritual practice
• It is also believed to activate the _muladhaara_ (root) _chakra_, which is associated with grounding energy. When _muladhara_ is activated, it calms the mind and provides stability and a sense of security

Do it and experience its magic!

May 7 - Tip NO : 66

• Benefits of Anantasana
• This asana improves digestion as it tones the abdominal muscles,
• Sides of your torso is stretched and strengthened
• The spine as well as the leg muscles become more flexible.The hamstrings also get stretched and strengthened.
• It improves circulation in the legs and pelvic region. You lose weight in your hips and thighs.
• This asana helps to control hypertension, arthritis, colitis and sciatica.
• It helps relieve stress and tension.
• It also helps cure disorders related to the uterus, urinary bladder, ovaries, and prostate.

May 8 - Tip NO : 67

• Ananthasana - Precautions And Contraindications

These are some points of caution you must keep in mind before you do this asana.

• If you have pain in your neck or shoulders you should avoid practicing this asana
• Be careful if you have uncontrolled problems of spondylitis, slip disc, or sciatica.
• You must make sure you practice this asana only under the guidance of an experienced teacher to avoid any possibility of injury.

Ananthasana - - Advanced Pose Alteration

Once you achieve a decent level of flexibility after doing it several days you can focus more to take this pose to the next level. And if you are flexible enough, you can draw your raised knee towards your ear as you strive to hold balance. You must keep both the legs straight.

May 9 - Tip NO : 68

• UNIVERSAL LOVE

Unfortunately we use love in different contexts with quite different meanings. "I love chicken" does not mean that she/he is a bird lover.

There are many misconceptions about love and Universal Love.

• Some think love is universal if it embraces a large group—like all old people, all indians, all dogs, etc. But what about the rest of life? True love responds to all of life. So if you have decided to restrict your love to a particular category, that is not the real spirit of unconditional universal love.
• Some people think that universal love is social policy. But passionate humanity service doesn't always reflect in them. For example, imagine the head of a large save-the-old age project. She's dedicated to the old people, but when her lover walks into her office she ignores him. She finds the excuse that he is very close to her heart. A true universal lover wouldn't fail to love those close to her as well.
• Some think love is unconditional if it is impersonal (as in: "I love everyone, but no one in particular"). But is it possible to love everyone if you won't love anyone? No, it's just a concept— Real love sees, feels, and cares for the beloved.
• And that takes courage. It requires that we open our hearts, transcend our egos, trust, serve, be vulnerable. The preference for impersonal love comes from fear and resistance to deeper loving and giving, seeing and being seen. An unconditional lover would love each one with real feeling, care, and consideration.
• Love without personal passion and feeling is a bird with tied wings. Feeling strengthens love and makes it effective; universal love is no exception. Universal love is not mediocre or impersonal. All real love is passionate, invested, committed. Anyone who gives and lives real love is on fire with that love, and thoroughly implicated by it. real, intense, nurturing — by no means boring or unemotional. That's unconditional universal love.

Love is surrender without ego

If you can't love yourself you will not love anybody in the world

A world full of ideas is not same as the world full of love

10th May 2019 ( Tip NO : 69)                 

• Unconditional love

How to love unconditionally?

We may have various views on this topic accepting or rejecting the whole idea.

It's not forgiving everything because you love someone.
It is rather focusing on what keeps you together

Here is few tips on how to do it:

• Both deserve happiness
• One need not sacrifice her/ his happiness for the other to be in unconditional love
• Be together during hard times
• While you have to fight for overcoming obstacles believe that your love is worth fighting for
• Embrace every moment together
• Stay together for each other, both happy and hard times. There are ups and downs in love also
• Understand and accept each other
• Imperfections are common in every human. Don't give up
• Have mutual respect
• Relationship and love involves give and take. Respect privacy of each other

It's very tricky to be in a balanced state

11th May 2019 ( Tip NO : 70)

• Why does love fail and how to fix it?

Few reasons and tips.

Every relationship has its ups and downs. Making a relationship work isn’t as easy as it seems. It takes a lot of effort.

• Unwanted Ego
• You have to kill your Ego for the intimate relationships to work.
• Faithlessness
• Accept your partner for who they are and have faith in their love.
• Lack of confidence
• Being too needy for approval is another reason that drives people away. So be confident of who you are and that will reflect in the success of your relationship.
• Not knowing that your happiness depends on you first
• If you’re a self-reliant and a happy person, your partner will see you as a self-dependent person and not someone they have to take care of all the time
• Losing yourself along the way
• Remember that your partner love you for who you are and not who they want you to be. Adapt and adjust as required but keep your identity strong.
• Not taking initiatives
• Your partner shouldn’t always be the one who solves the issues. Take a step ahead and be the one who shows interest in the relationship.
• Communication gap
• Communication is the key to a happy relationship, no matter what the basis of the relationship is. Remember, no one can read the other person’s mind. So even if you are someone who is uncomfortable in talking about the feelings then write them down in a note and pass on. But always share.
• Jealousy
• Being possessive on some levels is acceptable because when you’re in love you expect that person to devote their time to you. But if your jealousy starts to take over your daily life with every conversation starting and ending on the same note then your relationship can be seen as dying a slow death. A healthy relationship is one where there is trust and comfort.
• Over Dependency
• It is a common belief that in relationships, your lives have to be inter-dependent. You end up being too clingy and depend on them. This is usually one of the biggest reasons to make someone want to get away for their ‘breathing space'.
• "I quit" type of personalities
• There are people who are ready to quit at the slightest problem they go through. ‘I quit’ or ‘let’s end this’ are usually the first words to come out of their mouth when they see a problem coming. But that’s not how relationships work; that’s how love fails. It requires a lot of patience and efforts to build a strong bond. And most relationships get strong only when the two of you tackle and get out of a problem together.
• "All about me" syndrome
• In a relationship, if either of you is the kind who only focuses on themselves then you should know that the relationship is gloomy right from the beginning,  and will die a fast death. Keeping love intact takes a lot of sharing which always involves more of giving than taking. If you start focusing only on yourself and your needs and neglect your partner then your relationship will never work.

12h May 2019 ( Tip NO : 71)

• Posture No.10 Bhujangasana*(Cobra Pose)

How To Do _Bhujangasana_*

• Lie flat on your stomach. Place your hands on the side and ensure that your toes touch each other.
• Then, move your hands forward and place your palms on the floor at chest level.
• Now, keeping your body’s weight on your palms, inhale and raise your head and trunk. Note that your arms should be bent at your elbows, as shown in the picture.
• You need to arch your neck backward. Make sure that your shoulders are away from your ears and shoulder blades are firm
• Keep your feet, knees, thighs, and hip pressed to the floor.
• Hold the asana for about 15 to 30 seconds while breathing normally. Slowly progress to hold the asana for up to 2-3 minutes.
• To release the pose, slowly exhale and bring your upper torso down to the ground . Rest your head on one side, on the mat. bring your hands back to the sides.                                                                                  

13th May 2019 ( Tip No: 72)

• Precautions And Contraindications
• If you are a beginner, you should go slowly by not going all the way into the asana. You should progress slowly and steadily into the final pose. Otherwise, you will end up straining your back and neck. You should keep your elbows close to your body while doing this pose.
• This exercise should be avoided if you suffer from the following problems:

🔻 Back pain and injuries
🔻 Hernia
🔻 Recent abdominal surgeries
🔻 Carpal tunnel syndrome
🔻 Shoulder dislocation
🔻 Headaches
🔻 Pregnancy
                               

14th May 2019 ( Tip No: 73)

• Benefits of Bhujangasana.

There are many benefits of doing this posture. Some of them are listed below,

• It opens, stretches and strengthen the chest cavity and is good for relieving asthma.
• It is a good posture, which massage and tone the lower abdomen and the organs that lie in the lower visceral cavity.
• It stimulates the metabolic activities in the body and helps to burn fat
• The digestive, reproductive, and urinary systems are stimulated by the performance of this posture.
• It makes the buttocks firm and reduces pain due to sciatica
• It gives the lungs, shoulders, chest, and abdomen a good stretch.
• It reduces physical stress caused by sedentary life.

15th May 2019 ( Tip No: 74)

• Scientific facts about Bhujangasana
• Because of sedentary life style, our backs don't get exercise, so that they are weakened. Bhujangasana is an easy and effective way to strengthen the back and solve a lot of other problems.
• It strengthens, tones, and flexes the spine and makes the digestive and reproductive systems more efficient.
• It is the eighth pose of the 12 poses of the Surya Namaskaram . Chakras are considered to be the prana or energy centers along the sushumna nadi . It works on opening up the chakras as well. Bhujangasana works on four out of the seven chakras – The Visuddhi Chakra, the Anahata Chakra, the Manipura Chakra, and the Svadhisthana .

16th May 2019 ( Tip No: 75)

• Pancha Bhoota Philosophy

As per Indian philosophy and ayurveda our body is made up of Panchabhoota or Pancha Maha-Bhoota, the five elements. They are water, earth, space, air and fire.

• Our fingers represent each element, especially it's relevant while performing mudra in yoga. Little finger represent water, ring finger earth, middle finger space, index finger air and thumb represent fire.
• The imbalances of these elements in our body results in diseases. Balancing that element will help to cure the problem.

Acharya says,
panchabhoota sareerasya panchabhoothaanichaushadham

Which means for body, which is made up of panchabhoota; medicine also is panchabhoota .

17th May 2019 ( Tip No: 76)

• Food
• In Pancha Bhootham fifth element is earth or prithvi / Bhoomi. Our food we eat represents earth element in the lives of men.
• Eating food in excess quantity or undereating, both are not good for our body. That's the rule followed by the nature.
• Eating the desired food in optimum quantity in controlled manner is important for the body to assimilate and utilise the other four elements in a proper way.

So the change in one element, either in less or excess quantity will lead to imbalances and disease.

• Most of the people are under the impression that by eating more food one can become very healthy. But it only will lead to some other disease. Excess food also will reduce our life span.

18th May 2019 ( Tip No: 77)

• General rules about diet

What should be our general policy about the food we eat?

• Give minimum 3-4 hrs of complete rest to your digestive system
• Try to reduce those food items which are difficult to get digested
• Eat only one major meal per day
• Do not eat any food as fillers during eating interval
• Thoroughly chew the food you eat
• Do not eat when you are mentally distressed
• Do not eat to satisfy your taste buds
• Reduce beverages, packed food,fatty and fried food items
• Fill 2/3rd of your stomach with equal potion of food and water.
• In your food include fruits and vegetables in plenty.

19th May 2019 ( Tip No: 78)

• Posture No.11 - Merudandasana
• Merudandasana is an intermediate seated asana that requires balance and flexibility Ardha merudandasana.
• Lie down straight on the mattress with your legs close to each other. Keep the hands straight by the sides of your body, the palms facing down.
• Now inhale and lift one leg 45 degrees up. Focus all power on the leg. Keep the leg straight without any bend on the knees. While doing this the other leg should remain still and straight. Hold the toes pointing forward. Remain in this position for 1 minute and with exhalation lower the leg slowly. Do not put down the leg; place it gently on the mattress. Now repeat with the other leg. Do it 10 times with each leg. 
•  Poorna Merudandasana.

Here, take in breath and lift both legs up 45 degrees. If lifting is found difficult, give a small downward pressure on either hand which will ease lifting of both legs. Give full power on both legs as said earlier. Hold for 1 min, exhale and lower your legs. Repeat 10 times

20th May 2019 ( Tip No: 79)

• Merudandasana

Precautions & contra-indications
Before going to poorna merudandasana one should practice ardha merudandasana very well. People with following conditions should avoid practicing this pose.

• Uncontrolled/high blood pressure
• Heart ailments (require advice from the physician)
• Slipped disc
• Sciatica
• Hernia / Recent abdominal Surgery

(It can be practiced with varying degrees of difficulty, by all under the guidance of a qualified yoga coach).

21st May 2019 ( Tip No: 80)

• Merudandasana

Benefits
The name itself says that it's for strengthening the spinal cord, the vertebral column and associated muscles.
Following are the other advantages of practicing this pose.

• Strengthen the abdominal muscles
• Tones visceral organs, stimulate peristalsis and alleviate constipation.
• Strengthen the legs and remove tiredness from the leg muscles.

22nd May 2019 ( Tip No: 81)

• Merudandasana

Scientific facts about Merudandasana

The word 'Merudandam' means Vertebral Column, the most prominent bony framework of the body.

• This asana gives power to vertebral column and all associated muscles and nerves.
• People regularly doing this asana will not have back-ache, sudden painful spinal tilting, twitching etc. 
• The muscles on the abdominal region and back side of the body become strong. So it burns the visceral fat and helps reduce pot belly. But for a good stretch on the muscles you should make sure that you do not lift your head or upper body off the mat while performing this pose.

23rd May 2019 ( Tip No: 82)

• Foods that we eat

Eating the right kind of food is important in achieving a healthy balance in our body and mind.

In yogic literature, foods are classified in to sattvic (pure), Tamasic (Stale) and Rajasic (Stimulating). Foods that are beneficial to us are said to be Sattvic. These foods form an ideal diet, keeping the body nourished while being easy to digest. They create new energy, clarity and a clear, calm mind, enabling us to use all our mental, physical, and spiritual abilities. Sattvic foods include cereal, fresh fruit and vegetables, milk, butter, nuts, seeds, lentils, rice, grains and honey.

Impure foods that can upset our physical or emotional balance belongs to the other groups

Some Guidelines regarding foods

• Eat as many fresh fruits and vegetables as possible. Cooking vegetables destroys vitamins so we should try to eat some raw vegetables everyday.
• Whole grain products are a must. They contain much needed fiber that keeps our metabolism functioning at an optimal level.
• Hydration is key to a healthy body and mind, so drink water
• Strictly avoid processed foods
• Respect the food and ourself.

Practice "Mindful eating", not "stomach full eating".

24th May 2019 ( Tip No: 83)

• Mood and Food

The relationship between food and brain works in both directions.

• Our brain is always "on". It works hard 24/7, even while we sleep. It takes care of every function in our body. So brain requires constant supply of premium fuel. But that fuel comes from what we eat. So what we eat affects our brain function, our thoughts and ultimately our mood.
• Eating high quality, plant based foods (sattvic) that contain lots of vitamins, minerals and antioxidants nourishes the brain and protects it from oxidative stress.
• But if we ingest junk foods and refined or processed foods it badly affects the brain and other organ systems. 
• Modern Science too says that there are many consequences and correlations between what we eat and how we feel and how you ultimately behave.
• "A very large body of evidence now exists that suggests diet is as important to mental health as it is to physical health"

25th May 2019 ( Tip No: 84)

• How food we eat make us feel good

Serotonin is a neurotransmitter , which is a feel good hormone in our body. It regulate sleep, appetite,mood and inhibits pain. 95% of serotonin is produced not in the brain, but in our gastrointestinal tract !

• The functions of neurons producing this hormone is influenced by billions of"Good Bacteria" in the intestinal microbiome.
• So a clean diet is essential for the growth of these bacteria and normal functioning of our body. If we follow unhealthy food and food habits growth of good bacteria will be affected and will lead to the growth of bad bacteria and intestinal disbiosis.
• This will result in less production of serotonin, more inflammation, hampered digestion, altered intestinal wall permeability and absorption of toxins into the system.
• So if we can "go clean", following a plant based balanced diet, we will not believe how much better we can feel both physically and emotionally.

26th May 2019 ( Tip No: 85)

Posture no. 12 - Matsyasana (Fish pose)

•  Lie flat on your back, with your legs together, and your hands beside your body palms facing the ground .
• Now, bring the elbows close to your body placing them on the mat by the either side of your body. 
• Beginners make sure the weight of your body is on your elbows and not on your head. As your chest is lifted, lightly pressurise and tuck in your shoulder blades. As you gain experience you can slowly remove your elbows and balance.
• Hold the position only until you are comfortable. Breathe normally.
• Exhale and release the position, lifting your head first, and then contracting your chest and dropping your back to the ground. 
• Relax and repeat .

27th May 2019 ( Tip No: 86)

• The Benefits Of matsyasana (The Fish Pose)

These are a few amazing benefits of this pose:-

• This asana stretches the chest and neck areas and releases tension in the shoulders and neck.
• It relieves respiratory problems as it expands the thoracic cavity.
• It also tones the pituitary, parathyroid, and pineal glands.
• It stretches the back and tones it, thus relieving strain from the back and back pain.
• It also makes the muscles in the upper back and the back of the neck stronger.
• It gives the hip flexors and the muscles between the ribs a good stretch.
• The muscles in the front of the neck and the abdomen are toned
• The throat and the digestive organs get a good massage and nutrients absorption is facilitated
• This asana helps to improve posture

It is known to reduce the following problems:-

• a. Constipation
• b. Respiratory ailments
• c. backache
• d. Fatigue
• e. Anxiety
• f. Menstrual pain

28th May 2019 ( Tip No: 87)

• Scientific facts about matsyasana (The Fish Pose)

Like all back bending poses, this asana helps to increase the energy level and brighten our mood.

• This refreshing posture will activate us and make us feel energised and full of life.
• Especially if we are at our desk job and our spine is rounded while we sit all day, it reverses the imprint of our wrong posture.
• All because it lift our chest and deepens the breathing.
• Fish pose also make our back and abdomen stronger and the stretch on the neck helps the thyroid gland to function better.
• To deepen the stretch and benefits we can keep our legs as in padmasana and take our elbows off the floor in the final pose.

29th May 2019 ( Tip No: 88)

• Meditation (dhyana)
• Meditation is a part of the path towards enlightenment and self-realization. It's an ability to be present here and now, but fully engaged and aware.
• Meditation is an experience. It will be a difficult and foolish effort to explain any experience in words. Because every experience is unique for each person. 
• Nobody can teach anyone how to meditate. A good teacher can only guide. Just as in the case of sleep; you yourself should fall into meditation, rather than some one make you go into it. For reaching the state of such a deep "mindfulness", such that you feel a "mindlessness" (no mind is felt), you should go beyond the influence of sense organs. So advises like listening to music or instructions and reaching a state of meditation is totally misleading. For that one should prepare herself/himself by going through the purifying practices of ashtanga yoga .
• It is a skill that anybody can learn and master. It only takes consistent practice.And it's usually easier if you have a good teacher for proper guidance.

30th May 2019 ( Tip No: 89)

• Few facts about Meditation (dhyana)
• Spiritual Gurus and mental health experts have developed different methods to do meditation. 
• There are no "right way" to meditate. You have to find it with the help of an appropriate teacher. It is fine to try and combine different methods until a suitable method for you is established. 
• Examples of various methods are Rajayoga meditation, Transcendental meditation, Sri Aurobindo meditation, Mindfulness Meditation, Breath Awareness meditation, etc... 
• Meditation is not a result focused process, but it happens spontaneously, many of time, without your knowledge. It can work very quickly or it may take some time to reach there. 
• Meditating every day, same time, same place and in same posture can help you experience it faster and better. 
• Enjoying the moment without any judgement is the key to successful Meditation

31st May 2019 ( Tip No: 90)

• Samadhi - Yoga of wisdom - 1
• The great Saint Patanjali explains the state of quiet mind as samadhi. Here knowledge becomes wisdom. 
• Samadhi means "beyond the higher knowledge"
• It is wisdom, not intelligence, that helps us find meaning and peace in life. Yoga enlighten one with wisdom of oneself and the universe .
• The circle's center is just a point without any dimension but if the center does not exist the circle will also cease to exist. The circumference of the circle can be liked to activity or state of doing while center is the state of being. Yoga is the journey from the state of doing to the state of being. 
• Without this realization many human beings are actually just 'human doings'. 
• It's not the end... It's a new beginning. 

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Restless Leg Syndrome (RLS)

Restless Leg Syndrome (RLS)

What is restless leg syndrome?

Restless leg syndrome, or RLS, is a neurological disorder. RLS is also known as Willis-Ekbom disease, or RLS/WED.

RLS causes unpleasant sensations in the legs, along with a powerful urge to move them. For most people, that urge is more intense when you’re relaxed or trying to sleep.

The most serious concern for people with RLS is that it interferes with sleep, causing daytime sleepiness and fatigue. RLS and sleep deprivation can put you at risk for other health problems, including depression if not managed.

According to the National Institute of Neurological Disorders and Stroke. It can occur at any age, though it’s usually more severe in middle age or later. Women are twice as likely as men to have RLS.
At least 80 percent of people with RLS have a related condition called periodic limb movement of sleep (PLMS). PLMS causes the legs to twitch or jerk during sleep. It can happen as often as every 15 to 40 seconds and can continue all night long. PLMS can also lead to sleep deprivation.

RLS is a lifelong condition with no cure, but medication can help manage symptoms.

What are the symptoms?

The most prominent symptom of RLS is the overwhelming urge to move your legs, especially when you’re sitting still or lying in bed. You might also feel unusual sensations like a tingling, crawling, or pulling sensation in your legs. Movement may relieve these sensations.

If you have mild RLS, symptoms may not occur every night. And you might attribute these movements to restlessness, nervousness, or stress.

A more severe case of RLS is challenging to ignore.


People with RLS are likely to have trouble falling asleep or staying asleep because symptoms are worse at night. Daytime sleepiness, fatigue, and sleep deprivation can harm your physical and emotional health.

Symptoms usually affect both sides of the body, but some people have them on only one side. In mild cases, symptoms may come and go. RLS can also affect other parts of the body, including your arms and head. For most people with RLS, symptoms worsen with age.

People with RLS often use movement as a way to relieve symptoms. That might mean pacing the floor or tossing and turning in bed. If you sleep with a partner, it may well be disturbing their sleep as well.

What causes restless leg syndrome?

More often than not, the cause of RLS is a mystery. There may be a genetic predisposition and an environmental trigger.
Research on these and other theories is ongoing.


It’s possible that certain substances like caffeine or alcohol can trigger or intensify symptoms. Other potential causes include:

• allergies
• nausea
• depression
• psychosis

Risk factors for restless leg syndrome

There are certain things that may put you in a higher risk category for RLS. But it’s uncertain if any of these factors actually cause RLS.

Some of them are:

• Gender: Women are twice as likely as men to get RLS.
• Age: Although you can get RLS at any age, it’s more common and tends to be more severe after middle age.
• Ethnicity: Anyone can get RLS, but it’s more common in people of Northern European descent.

Having RLS can affect your overall health and quality of life

Diagnosing restless leg syndrome

There isn’t one single test that can confirm or rule out RLS. A large part of the diagnosis will be based on your description of symptoms.

To reach a diagnosis of RLS, all the following must be present:

• overwhelming urge to move, usually accompanied by strange sensations
• symptoms get worse at night and are mild or absent in the early part of the day
• sensory symptoms are triggered when you try to relax or sleep
• sensory symptoms ease up when you move

Even if all the criteria are met, you’ll probably still need a physical examination. Your doctor will want to check for other neurological reasons for your symptoms.

It may be harder to diagnose RLS in children who aren’t able to describe their symptoms.

Home remedies for restless leg syndrome

Home remedies, while unlikely to completely eliminate symptoms, may help reduce them. It may take some trial and error to find the remedies that are most helpful.

Here are a few you can try:

• Reduce or eliminate your intake of caffeine, alcohol, and tobacco.
• Strive for a regular sleep schedule, with the same bedtime and wake-up time every day of the week.
• Get some exercise every day, such as walking or swimming.
• Massage or stretch your leg muscles in the evening.
• Soak in a hot bath before bed.
• Use a heating pad or ice pack when you experience symptoms.
• Practice yoga or meditation.

If you have an iron or other nutritional deficiency, ask your doctor or nutritionist how to improve your diet. Talk to your doctor before adding dietary supplements. It can be harmful to take certain supplements if you aren’t deficient.

These options may be useful even if you take medication to manage RLS.

Restless leg syndrome in children

Children can experience the same tingling and pulling sensations in their legs as adults with RLS. But they may have a hard time describing it. They might call it a “creepy crawly” feeling.

Children with RLS also have an overwhelming urge to move their legs. They’re more likely than adults to have symptoms during the day.

RLS can interfere with sleep, which can affect every aspect of life. A child with RLS may seem inattentive, irritable, or fidgety. They may be labelled disruptive or hyperactive. Diagnosing and treating RLS can help address these problems and improve school performance.

To diagnose RLS in children up to age 12, the adult criteria must be met:

• overwhelming urge to move, usually accompanied by strange sensations
• symptoms worsen at night
• symptoms are triggered when you try to relax or sleep
• symptoms ease up when you move

Additionally, the child must be able to describe the leg sensations in their own words.

Diet recommendations for people with restless leg syndrome

There aren’t any specific dietary guidelines for people with RLS. But it’s a good idea to review your diet to make sure you’re getting enough essential vitamins and nutrients. Try to cut high-calorie processed foods with little or no nutritional value.

If you’re deficient in iron, try adding more of these iron-rich foods to your diet: 

• dark green leafy vegetables
• peas
• dried fruit
• beans
• red meat and pork
• poultry and seafood
• iron-fortified foods such as certain cereals, pasta, and bread

Vitamin C helps your body absorb iron, so you might also want to pair iron-rich foods with these sources of vitamin C:

• Citrus juices
• grapefruit, oranges, tangerines, strawberries, kiwi, melons
• Tomatoes, peppers
• Cabbage, leafy greens
• Caffeine is tricky. It can trigger symptoms of RLS in some people. Alcohol can make RLS worse, plus it’s known to disrupt sleep. Try to avoid it, especially in the evening. 

Restless leg syndrome and sleep

Those strange sensations in your legs can be uncomfortable or painful. And those symptoms can make it almost impossible to fall asleep and stay asleep.

Sleep deprivation and fatigue are dangerous to your health and well-being.

In addition to working with your doctor to find relief, there are a few things you can do to improve your chances of restful sleep: 

•  Inspect your mattress and pillows. If they’re old and lumpy, it may be time to replace them. It’s also worth investing in comfortable sheets, blankets, and pajamas.
• Make sure window shades or curtains block outside light.
• Remove all digital devices, including clocks, away from your bed. 
• Remove bedroom clutter.
• Keep your bedroom temperature on the cool side so you don’t get overheated
•  Put yourself on a sleep schedule. Try to go to bed at the same time each night and get up at the same time each morning, even on weekends. It’ll help support a natural sleep rhythm. 
• Stop using electronic devices at least one hour before bedtime.
• Just before bedtime, massage your legs or take a hot bath or shower. 
• Try sleeping with a pillow between your legs. It might help prevent your nerves from compressing and triggering symptoms.

Restless arm, restless body, and other related conditions

It’s called restless “leg” syndrome, but it can also affect your arms, trunk, or head. Both sides of the body are usually involved, but some people have it on only one side. Despite these differences, it’s the same disorder.

About 80 percent of people with RLS also have periodic limb movement of sleep (PLMS). This causes involuntary leg twitching or jerking during sleep that can last all night long.

Peripheral neuropathy, diabetes, and kidney failure cause symptoms like RLS. Treating the underlying condition often helps.

Many people with Parkinson’s disease also have RLS. But most people who have RLS don’t go on to develop Parkinson’s. The same medications can improve symptoms of both conditions.

Anyone can have occasional leg cramps or strange sensations that come and go. When symptoms interfere with sleep, see your doctor for a proper diagnosis and treatment. Be sure to mention any underlying health conditions.

Facts and statistics about restless leg syndrome

According to the National Institute of Neurological Disorders and Stroke, RLS affects about 10 percent of Americans. This includes one million school-age children.

Among people with RLS, 35 percent had symptoms before age 20. One in ten report symptoms by age 10. Symptoms tend to worsen with age.

Incidence is twice as high in women as in men. Pregnant women may have two or three times higher risk than the general population.

It’s more common in people of Northern European descent than in other ethnicities.

Certain antihistamines, anti-nausea, antidepressant, or antipsychotic medications can trigger or worsen symptoms of RLS.

About 80 percent of people with RLS also have a disorder called periodic limb movement of sleep (PLMS). PLMS involves involuntary leg twitching or jerking every 15 to 40 seconds during sleep. Most people with PLMS don’t have RLS.

Most of the time, the cause of RLS isn’t obvious. But more than 40 percent of people with RLS have some family history of the condition. When it runs in the family, symptoms usually start before age 40.

There are five gene variants associated with RLS. The change in the BTBD9 gene associated with higher risk of RLS is present in about 75 percent of people with RLS. It’s also found in about 65 percent of people without RLS.

There’s no cure for RLS. But medication and lifestyle modifications can help manage symptoms.

                        Practice yoga or meditation.

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Tips for your daily routine

1. Eat fruits at night - Fruits are low in calories, high in fibre, and a goodsource of vitamins, minerals, and antioxidants. Eating fruit is also associated with lower body weight and a lower risk of weight gain.
2. Have Patience
3. 
   

Will continue ...

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Udhitha Trikonasa ( Extended Triangle pose)

Taken from For a stress-free life (Part 2) , Tip NO : 36 .

This is a standing posture.
How to do this asana step by step

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• Stand facing the long side of your mat with your feet about one-leg distance apart. Turn your right foot so the outer edge of your foot is parallel with the long edge of your mat . Align your heels on the same line.
• Inhale and reach your arms up at the height of your shoulders, in line with your legs. Tuck your lower tummy in. Exhale and bend from your right hip. Reach your right waist long over your right leg, as you bring your right arm down, placing your hand either on the right leg, or on the floor behind right foot.
• Point the left arm straight up to the ceiling, hand in line with your shoulder, palm facing forward. Elongate the left side of the upper body. Keep your neck in line with your spine. Look straight ahead, or tuck the chin slightly and turn to look up towards your left hand.
• Keep your face relaxed and breath gently as you keep pressing through the feet and rotating your ribcage.  Press your right hand on the floor as you reach your left arm up and revolve your gaze up towards your left hand. Maintain the posture for few minutes.
• To come back inhale and strengthen your back foot to rise up gently.  Press your right foot further on to the floor and come back to standing straight. Bring your both hands parallel to the ground at shoulder level, as you breath in and come up.
• Repeat on the other side.

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Fall asleep, feel at ease - How much important is our sleep?

Fall asleep, feel at ease - How much important is our sleep? 

Our sleep schedules do vary from person to person, depending on the environmental cues that we give our bodies.

Sleep is one of the basic key stones or pillars which directly affects your mental and physical health and the quality of our waking life. It is a natural and major method of your body to rest and relax. While we are asleep, our body works to repair and rejuvenate the tissues. Normally, during physiologic nocturnal sleep in humans, the parasympathetic nervous system, responsible for 'rest-and-digest' activities, is dominant over the sympathetic nervous system, responsible for stimulating activities. More over sleeping well directly affects your mental and physical health and the quality of your waking life.

Fall short and it can seriously affect your daytime energy, productivity, capability to manage emotions, and even your weight. It plays an equally important role as that of diet when it comes to maintaining health and balance in the body. But, quite often, struggling to get the sleep we need, we regularly toss and turn at night spending sleepless nights leading to sleep imbalance in our body.

There is a solution. Making simple but important changes to your daytime routine and bedtime habits can have a profound impact on how well you sleep, leaving you feeling mentally sharp, emotionally balanced, and full of energy all day long.

How can I get a better night’s sleep?

When you’re wide awake at 3 a.m., you may feel that getting a good night’s sleep is an impossible goal. The cure for sleep difficulties can often be found in your daily routine.

Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips, you can enjoy better sleep at night, improve your mental and physical health, and improve how you think and feel during the day.

Tip 1: Keep in sync with your body’s natural sleep-wake cycle

There’s a reason we tend to feel sleepy around the same time each night and wake up same time in the morning. It is circadian rhythm, our biological clock - we set our alarms, when we are most active during the day, when we eat, and when we let ourselves call it a day and hit the pillow. Getting in sync with your body’s natural sleep-wake cycle, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two. So try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.

Is it good to take a nap on day time? If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm. Avoid sleeping in—even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience.

Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as reading books, washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Tip 2: Control your exposure to light

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm.

How to influence your exposure to light?

During the day:

Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. The light on your face will help you wake up

Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside. Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.

At night:

Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or installing and activating light-altering software such as f.lux.

Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to soft music or audio books instead.

Don’t read with backlit devices. Tablets that are backlit are more disruptive than e-readers that don’t have their own light source.

When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider switching off or covering up electronics that emit light.

Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or use a small flashlight. This will make it easier for you to fall back to sleep.

Tip 3: Exercise during the day

People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnoea and increases the amount of time you spend in the deep, restorative stages of sleep.

It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.

For better sleep, time your exercise right

Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.

Try to finish moderate to vigorous workouts at least three hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.

Tip 4: Be smart about what you eat and drink

Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.

Limit caffeine and nicotine. Caffeine can cause sleep problems up to ten to twelve hours after drinking it! Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.

Avoid alcohol before bed. Melatonin, the regulator of sleep-wake cycles, is a chemical produced by your brain that trigger sleepiness when you've been awake for a long time, and subside once you've had enough sleep. Alcohol is highly effective at suppressing melatonin. Research indicates that a moderate dose of alcohol up to an hour before bedtime can reduce melatonin production by nearly 20 percent. While you may fall asleep quickly after drinking, it's also common to wake up in the middle of the night and contributes to poor quality sleep later.

Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.

Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.

For some people, a light snack before bed can help promote sleep. For others, eating before bed leads to indigestion and make sleeping more difficult. If you need a bedtime snack, try:

A small bowl of whole-grain, low-sugar cereal

Lukewarm Milk

Yogurt

Almonds

Walnuts

Kiwi

Tart cherry juice

A banana

Tip 5: Wind down and clear your head

Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well.

If anxiety or chronic worrying dominates your thoughts at night, there are steps you can take to

learn how to stop worrying and look at life from a more positive perspective.

If the stress of work, family, or school is keeping you awake, you may need help with self-management. By learning how to manage your time effectively and maintain a calm, positive outlook, you’ll be able to sleep better at night.

When it comes to getting to sleep at night, your brain won’t be accustomed to seeking fresh stimulation and you’ll be better able to unwind. The more overstimulated your brain becomes during the day, the harder it can be slow down and unwind at night. During the day, many of us overstress our brains by constantly interrupting tasks to check our phones, emails, or social media. Try to set aside specific times for these things, and focus on one task at a time.

Relaxation techniques for better sleep

You have to find ways to wind down, calm the mind and relax to prepare for sleep. Practicing relaxation techniques like Santi asana (please refer posture no. 2 in yogasana section) before bed is a great method.

Also please try:

Deep breathing - Calm your mind, close your eyes and take deep, slow breaths, making each breath feeling even deeper than the last.

Progressive muscle relaxation - Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way, part by part, up to the top of your head.

Visualization - Close your eyes and imagine a place like a garden or a lonely sea shore that's calming and peaceful. Concentrate on how relaxed this place makes you feel. And fall asleep.

Bedtime rituals to help you relax and sleep

Identity a "toolbox" of unwinding, bedtime relaxation rituals to help you unwind before sleep. examples:

Reading a book or magazine makes people sleep. Read it in soft light.

Take a warm bath half an hour before you go to bed.

Play a soft music/ an audio book in the bedroom.

Few hours before you go to bed do some easy stretches.

Relax and unwind with your favourite hobby.

Make simple preparations for the next day.

Dim the light in bedroom as you go into your bed.

Tip 6: Improve your sleep environment

A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes to your environment can make a big difference to your quality of sleep.

Keep your room dark, cool, and quiet

Keep noise down. If you can’t avoid or eliminate noise from neighbours, traffic, or other people in your household, try masking it with a fan or earplugs. Keep your room cool. Most people sleep best in a slightly cool room (around 21° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.

Make sure your bed is comfortable. Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support.

Reserve your bed for sleep and sex. By not working, watching TV, or using your computer in bed, your brain will associate the bedroom with just sleep and sex, which makes it easier to wind down at night.

Tip 7: Learn ways to get back to sleep

Yes, what if the problem faced by you is not falling asleep, but after waking up at the middle of your sleep, and not falling back asleep

These tips may help you to return to deep sleep:

It’s normal to wake briefly during the night.

Keep it out of your head

Sometimes it is not easy, but try not to stress over your inability to fall asleep again. Stress will trigger your body to stay awake. Stop thinking and start to focus either on the feelings in your body or breathing. Repeat the word "santi" or peace in your mind

Understand that your goal is relaxation, not sleep

 If you find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or santi asana. which you can do in the bed itself, without getting up.  Relaxation can help to rejuvenate your body.

Do a quiet, non-stimulating activity

If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it’s time to wake up.

Postpone worrying and brainstorming

 If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. If a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive after a good night’s rest.

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"Don’t get upset with yourself, because it just makes the problem worse.”

“Be positive, know that sleep will always come eventually.”

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How can you relax when you feel stressed ?

How to Relax When You are Tense

First and foremost is to have awareness about your condition. Observe yourself. When you feel tense or anxious, you tend to tighten your jaw, furrow our brow, or purse your lips. Some times you feel the veins in your temple throb.

Just relaxing the face can shift your mood.

Sit comfortably. Close your eyes. Notice your breathing and feel the air rushing past the tip of your nose. Relax your breathing. Notice how feeling the breath right there softens the throat. Imagine the inhaled cool air inflating your cheekbones just a little bit. With each exhalation, allow your cheeks to get softer and heavier. Feel the jaw relaxing. Unclench the wrinkled brow by relaxing the muscles around your eyes and temple. Let the corners of your eyes get heavier too. Very softly and slightly, lift the corners of your mouth as if you are going to have a subtle smile. Take 10 breaths, giving all the small muscles of the face some time to unclench, and notice your mood becoming a little lighter, feeling yourself calm and relaxed inside. But remember, accept that you are tense.

Because awareness is the key to manage yourself .

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Amazing facts about us

Amazing facts about us

• We have trillions of microorganisms in our bodies, but more than 99% are unknown to science!
• When we lose weight, fat cells turn into carbon dioxide and are then expelled through our lungs. 
• Fecal transplantation, also known as bacteriotherapy, is when healthy fecal bacteria is transplanted to a person requiring treatment. It can be done through a colonoscopy or through pills. 
• Music tempo and volume has a direct impact on heart rate. This means that fast music played at high volume will increase your heartbeat, and the opposite is also true. 
• If you don't fart, some gas may re-enter your blood stream and it will be released through your breath. 
• You lose your sense of smell when you're asleep. 
• A pair of feet has approximately 250,000 sweat glands. This is where most of your sweat glands are located. 
• We share 90% of our DNA with cats. We are genetically closer to cats than we are to dogs.
• Adults have 206 bones. But we are actually born with 300 bones! Most of these are in fact cartilage that will then fuse and turn into bones. 
• Everyone has unique fingerprints, but the tongue also has a unique print. 
• The cornea has no blood vessels, so it needs to get oxygen directly from air. 
• Mothers prefer the smell of their own babies' poop, and don't find the smell as bad as other children's feces. 
• Livers have the ability to regenerate. This mean they will regrow if parts are removed. 
• A study found that women's metabolic brain age is about four years younger than men's.
• Spending time in nature is one of the best ways to boost the immune system, according to a University of Illinois meta analysis of more than 21 studies. 
• Skip some meal. A 2014 study from USC found that fasting can protect the immune system from damage while helping it regenerate crucial immune cells. 
• A 2014 Carnegie Mellon study found that social support—like hugs—can reduce the chance of infection by up to one third. Be social. 
• A Loma Linda University study found that laughter can aid the production of antibodies and activate protective mechanisms like T-cells and “natural killer” cells. Have a laugh. 
• If a pregnant woman has damaged heart tissue, the foetus will donate stem cells to heal it. 
• Your brain and your gut are actually connected. It's called the gut-brain axis. 

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