Nutritional Facts About Bananas

As per USDA, following are the values of different nutrients in 100 grams of bananas.

• Calories: 89
• Total fat: 0.3 g
• Sodium: 1 mg
• Potassium: 358 mg
• Total carbohydrates: 23 g
• Dietary fiber: 2.6 g
• Sugar: 12 g
• Protein: 1.1 g

Based on a 2000 calorie diet, here are the % values of the different vitamins and minerals present in bananas.

• Vitamin C: 14%
• Iron: 1%
• Vitamin B6: 20%
• Magnesium: 6%

21 Health Benefits of Bananas

1. Bananas are a great source of energy.
2. They help combat gastrointestinal problems like constipation, stomach ulcers and heartburn.
3. Pectin, a fibre present in bananas, helps in preventing constipation and softening the stools, thus boosting digestive health.
4. Owing to the high fibre content of bananas, they can be included in a weight loss diet. The low GI of bananas, helps prevent overeating.
5. Newly ripened bananas have resistant starch, owing to which they help in weight management as they help you feel full for a longer time.
6. This resistant starch improves insulin sensitivity, thus enhancing the body’s response to insulin.
7. Potassium that is present in high amounts in bananas, is good for the heart and helps maintain blood pressure. Being low in sodium and high in potassium, bananas help in controlling high blood pressure.
8. Due to their potassium and magnesium content, bananas turn out to be good food for athletes. It is advisable to consume bananas after exercise, to replenish the electrolytes lost due to sweating after a heavy workout or sport. Having a banana can help the body recover after exercise.
9. Magnesium found in bananas, can help women get relief from menstrual cramps.
10. Manganese present in bananas helps the body generate collagen and protects the skin from free radical damage.
11. Owing to the minerals like potassium and magnesium found in bananas, along with vitamins B and C, they help in maintaining good bone health.
12. Several antioxidants like flavonoids and amines found in bananas help in reducing the risk of heart disease and macular degeneration, and also prevent oxidative damage.
13. Tryptophan, an amino acid present in bananas, helps in boosting memory and enhances the mood.
14. Vitamin C contained in this fruit protects the body from cell and tissue damage, helps in better absorption of iron, helps the body generate collagen and boosts the generation of serotonin, a hormone that plays a role in sleep regulation, affects the mood and impacts the experience of pain and stress.
15. Vitamin C in bananas is also good for oral and dental health.
16. It boosts immune system function, as it helps the body fight infections.
17. The vitamin C and antioxidant content of bananas, is helpful in boosting skin health. Consumption of this fruit can help against a dry or irritated skin.
18. The bioactive compounds present in bananas help lower inflammation in the body, and the risk of chronic diseases is greatly reduced.
19. Due to the content of vitamins A and C in bananas, they are good for eye health.
20. Vitamin B6 found in bananas helps in the generation of red blood cells, conversion of fats and carbs into energy, metabolism of amino acids, removal of toxins from the liver and kidneys, and the maintenance of a healthy nervous system.
21. Folate found in bananas is important for healthy development of the baby during pregnancy. Vitamin B6 can help reduce morning sickness, nausea and vomiting in pregnant women.

Thus, you can see that bananas are a versatile fruit and have varied health benefits that range from improving skin, eye and dental health to preventing chronic diseases, from aiding digestion to improving nervous system function, and from promoting a healthy heart to boosting immunity, among many others. Having a banana daily goes a long way in fulfilling the body’s requirement of essential nutrients and fibres. Being rich in many vitamins, minerals and antioxidants, bananas are good for overall health. Due to their high fibre content, they help digestion and being low in sodium and having a low glycaemic index, they help manage hypertension and high blood sugar levels. Additionally, they are a fat-free source of energy. Moreover, they are amazingly tasty and easy to eat!

Trivia

• Botanically, a banana is a berry!
• There are more than 1000 types of bananas and they are grown in 135 countries.
• A banana plant is the largest herbaceous flowering plant.
• The flower of a banana plant is used as a vegetable in South and Southeast Asian cuisine. The trunk of a banana plant is used in their recipes.
• In South India, food is traditionally served on a banana leaf, and it is said to enhance the food’s flavour when food is cooked, wrapped in a banana leaf or served on it.

This humble fruit is popularly used as an ingredient of muffins, pancakes, breads, cookies as well as puddings and porridges. However, the simplest and perhaps the healthiest way to consume this fruit is to just peel it and eat it while enjoying its soft texture and sweet taste. It is a powerhouse of nutrients and so beneficial for health, that you should consume a banana every day, and in a guiltfree way!

The post Nutritional Facts and Health Benefits of Bananas appeared first on Stillchemy.

Castor Oil Health Benefits

• One of the potential health benefits of castor oil is constipation relief. Consuming it in moderate amounts) can accelerate bowel movement and cleanse the colon.
• Castor oil is used in navel oiling (or pechoti), a therapeutic method of rubbing oil on the belly button. This procedure is known to help digestion, give relief from menstrual cramps, hydrate and detoxify the skin, improve metabolism, and give a sense of calm. More on Navel oiling.
• According to a study, castor oil serves as a treatment for knee arthritis symptoms. It has anti-inflammatory properties so it can help alleviate inflammation and pain.
• It has anti-microbial and antibacterial properties, owing to which it can help heal wounds.
• Being rich in fatty acids, it moisturizes the skin. It can be applied topically after combining it with another neutral oil.
• It helps in treating acne.
• It boosts skin repair and can reduce the appearance of acne scars, wrinkles and fine lines.
• In a clinical experiment in 2023, it was seen that castor oil was effective against dark circles under the eyes.
• It strengthens the cuticles and gives a shine to the nails.
• Due to its moisturizing effect on the skin, it helps treat a dry scalp. Being antimicrobial, it reduces dandruff. Its topical application promotes hair growth on the head as well as eyebrows and eyelashes and it is believed to be good for overall scalp health and hair growth. However, there is limited scientific evidence about the benefits for castor oil for the hair and scalp.
• Castor oil is said to help in boosting the immune system.

Potential Side Effects of Castor Oil

• Is castor oil safe for consumption and topical use? It is considered safe for topical application; however, it can cause allergic reactions and skin irritation. So it is advisable to take a patch test before using it for skin care.
• Although usable as a natural laxative, if consumed in excess, castor oil can have adverse side effects like dizziness, diarrhea, vomiting, stomach cramps and bloating.
• Since it leads to spasms in the intestines, it can cause uterine contractions. So, pregnant women should not consume castor oil without medical consultation.
• Other possible side effects of castor oil include nausea, diarrhea, chest pain and shortness of breath (on internal consumption) and skin rash (on external application).
• So it is best to exercise caution while using castor oil. Those with any underlying health conditions, and those undergoing any medical treatment should not use castor oil without consulting their physician.

Uses of Castor Oil

• FDA has approved of castor oil as a natural laxative. It can be used in moderation to get relief from constipation.
• It can be used to nourish and moisturize the skin and protect it from cold and dry weather conditions.
• Castor oil can be used to clean dentures. Storing dentures in this oil helps prevent bacterial and fungal growth in them.
• In the olden times, castor oil was used to induce labor.
• Food-grade castor oil is used as an additive and in flavorings. It is used to prevent mold formation and is some countries, grains are preserved by applying castor oil on them. It can help prevent the rotting of wheat, rice and pulses.
• When combined with zinc oxide, it acts as an emollient and astringent.
• Castor oil is used with serums for administering steroid hormones through injections.
• It finds application in the polyurethane industry as a bio-based polyol. A castor oil emulsion is reacted with an isocyanate, cement and construction aggregate, and used as a slurry and coated with other systems to build a floor.
• Castor oil is used as a precursor in the preparation of various chemical compounds.
• Dried and refined castor oil is used as a dielectric fluid in capacitors.
• Sulfated castor oil (sulphuric acid added to castor oil) forms a synthetic detergent which can be used in preparing lubricants, softeners and dyeing assistants.
• It can be used as a lubricant in jet, diesel and racing engines.

This was an overview of the uses and benefits of castor oil, along with the possible risks linked with its use. Which type of castor oil is the best? USP grade castor oil is considered ideal for use. It is recommended that you buy cold-pressed castor oil, as its aroma, flavor and antioxidants are retained in the process, and it is pure and of high-quality.

Article reviewed by an Ayurvedic expert.

The post Ayurveda’s Miracle Oil: Castor Oil’s Health Benefits and Uses appeared first on Stillchemy.

Forest Bathing History and Facts

• The country of origin of forest bathing is Japan, but the practice has garnered popularity in many parts of the world, and is known by different names. It is particularly popular in California, United States.
• The idea behind forest bathing can be traced back to very olden times. Pliny the Elder, a Roman author and naturalist has said that the smell of the coniferous forests can help those with illness to achieve a good recovery.
• During the Middle Ages, terpenoids present in the forest atmosphere were used to treat certain diseases, thus harnessing the forests for wellness.
• In the 19th century, other countries like Japan, Finland and United States promoted forest therapy as a practice that benefits overall health.
• The Finnish Forest Association and Finnish Forest Therapy Centre encourages forest therapy and gives organized activities to forest goers.
• Tomohide Akiyama knew about the studies which concluded that forest bathing was therapeutic, and he knew of the findings in which phytoncides and essential oils emitted by certain plants and trees were seen to have positive effects on health. So, he established shinrin yoku as a recognized practice, promoted its benefits and set guidelines for its systematic implementation.
• In 2009, the Korea Forest Service opened Saneum National Recreational Forest, the first therapeutic forest, and since then till 2020, they have opened 32 therapeutic forests in the region.
• The US Forest Service promoted forest therapy and there are certified guides for the Association of Nature and Forest Therapy, who conduct 2-hour sessions in Peurto Rico’s EI Yunque Rainforest.
• Simply put, forest bathing is the practice of soaking in nature while breathing deeply and people of all age groups (children and adults) can use it as a tool to de-stress and boost overall health.

How to Practice Forest Bathing

Most people think of forest bathing as taking a walk in a forest, while some others think of it as swimming in a lake in the wild. However, traveling through a forest or engaging in some sport or other activity in a forest setting may not necessarily be forest bathing. In the practice of forest bathing, you should be present in a forest or a natural environment, and take a multisensory experience of nature. Totally immersed in the natural setting that you are in, you should absorb the peaceful and positive vibe it exudes.

Forest bathing can include hugging a tree (wrapping your arms around a tree), touching the bark or leaves, smelling the leaves or flowers, listening to the sounds of birds, insects or the rustling of leaves, tasting the crisp air while breathing, or just observing the trees of different types and heights, thus appreciating nature’s beauty and tranquillity. It is about establishing communication with nature through all your senses, and mindfully immersing in the forest experience.

Benefits of Forest Bathing

• In some studies conducted to test the health benefits of forest bathing, it has been found that participants experienced a decrease in pulse rate, reduction in blood pressure, and lowered cortisol levels, after walking in a forest for some hours.
• In some experiments conducted to see the benefits of forest bathing, it has been found that the practice can lead to increased natural killer cells (NK cells) that are useful in fighting infections, thus boosting the immune system.
• It has been observed that inhaling the air in a forest setting increases the uptake of negative ions in air, which help enhance health, uplift the mood and lead to better cognitive functioning and higher energy levels.
• The fresh air and natural beauty in a forest setting can help you get rid of tiredness and increase vitality. Forest bathing can help you feel rejuvenated and full of energy.
• Inhaling the phytoncides and organic compounds emitted by trees, improves respiratory system function and may reduce the symptoms of asthma.
• The natural surroundings can boost your mood, reduce negative feelings and thus improve your mental state.
• Soaking in the positive energy of a natural environment such as a forest has been linked with increased concentration and creativity. It can help improve focus and enhance problem-solving skills.
• Spending time in the forest lets you slow down, gives you a break from your busy schedule, takes you away from the noise in an urban setting and due to the absence of information bombarding your senses, you feel refreshed.

Is Forest Bathing Same as Forest Therapy?

No, they are different. Forest therapy is intended to serve as an adjunct to conventional treatment for certain diseases, and is administered by a trained practitioner. It includes the application of certain techniques to use nature as a therapeutic tool. Forest therapy is a nature-based intervention that aims to improve an individual’s physical, mental and social health using nature as a tool.

While giving forest therapy to an individual, the practitioner takes into consideration, the individual’s physical health, mental state and social setting and includes activities of communication with nature, as also mindfulness and expressive arts, as part of the treatment.

So, while forest bathing is a practice that harnesses nature’s power for stress relief and improved mental well-being, forest therapy is led by a practitioner and employs nature as a therapeutic tool.

The common link between forest bathing and forest therapy is the tranquil vibe experienced in the proximity of nature which is used to boost wellness. This was an overview of the facts about forest bathing and the health benefits of this practice. Come to think of it, a forest gives you an ideal environment to self-introspect, spend some time with yourself and meditate in the serene greens, thus proving to be an ultimate revitalizer. Being in a forest and experiencing the energies there through all your senses can be a great way to rejuvenate your mind and body. When in a forest, you are surrounded by clean air, and wrapped in golden silence, observing the beautiful colours in nature’s palette. You experience nature’s abundance and purity and bathe in its calm. You come out filled with positivity and gratitude. That’s the magical power of forest bathing.

The post Forest Bathing Benefits: Nature’s Way to Rejuvenate the Mind and Body appeared first on Stillchemy.

Soaking in the sun has some amazing effects on health, and most of us know about the advantages of a sun bath, but moonlight bathing, although a lesser-known practice, has some equally beautiful benefits for mind and body healing.

The moon’s gravitational pull is said to affect fluid levels in our bodies, much like it influences the tides. Additionally, the moon’s energy is believed to amplify emotions, creating a unique balance within. Here is an overview of how moon bathing can help in enhancing overall health and well-being. Read more about Full moon meditation.

Cooling and Calming Benefits of Moonlight 

According to Ayurveda, moonlight has cooling, soothing, and nourishing qualities. It generates rasa, nourishing body tissues and enhancing overall health. Moonlight bathing helps create harmony among the doshas, especially balancing the pitta dosha. It has a calming effect on both the body and mind, aiding in the removal of excess heat and inducing a state of relaxation. 

Physical Health Benefits 

Moon bathing is effective for treating inflammatory conditions and common skin issues like hives and rashes. The nitric oxide released by the body in response to moonlight enhances blood flow, reduces blood pressure, and supports heart health. 

This practice also offers relief from health concerns like high blood pressure, migraines and hyperacidity. Regular exposure to moonlight helps regulate sleep cycles by aligning the internal clock, which contributes to better rest and overall health. 

Emotional and Mental Well-being

Moonlight is known to stabilize emotions, purify the mind, and promote tranquillity. It increases melatonin production, which enhances relaxation and alleviates anxiety. 

Observing and absorbing moonlight fosters deep relaxation, mental clarity, and emotional healing. The full moon, in particular, is associated with releasing negative emotions, setting intentions and strengthening inner resolve. Similarly, the waning moon phase is ideal for letting go of stress, encouraging healing, and nurturing self-care practices. 

Women’s Health and Fertility 

The moon’s energy is believed to influence the uterus, ovaries and menstrual cycle, helping to balance hormones such as FSH and LH. Aligning a woman’s menstrual cycle with lunar phases does boost fertility and regulate periods. 

Moon bathing can also alleviate menopause symptoms, including irritability and hot flashes, and help manage conditions such as heavy menstrual bleeding. Its soothing qualities make it a natural aid for women’s health and hormonal balance.

Spiritual Growth and Introspection 

For centuries, the moon has been associated with spirituality and the subconscious mind. Its energy fosters spiritual growth, introspection and self-discovery. The new moon symbolizes new beginnings and is an ideal time to set goals, while the full moon represents abundance and letting go of unhelpful habits. 

Coupling moon bathing with positive affirmations can enhance self-compassion and strengthen your connection to your inner self.

Chakra Balancing Through Moon Phases

Moon bathing is believed to help balance the body’s chakras. Each phase of the moon is connected to a specific chakra, and focusing on that chakra during the corresponding moon phase can promote harmony and balance in the body.

New Moon: Root Chakra 

Waxing Crescent to First Quarter: Sacral Chakra 

First Quarter to Waxing Gibbous: Solar Plexus Chakra 

Waxing Gibbous to Full Moon: Heart Chakra 

Full Moon: Throat Chakra 

Waning Gibbous to Last Quarter: Third Eye Chakra 

Last Quarter to Waning Crescent: Crown Chakra 

Holistic Self-Care 

Moon bathing is a holistic self-care practice that nourishes and rejuvenates every cell in your body while calming the nervous system and reducing stress. Coupling moon bathing with deep breathing enhances its revitalizing effects. Imagining the moonlight penetrating each cell in your body allows you to fully experience its nourishing and healing benefits.  

So, is bathing in moonlight good? Absolutely! Moonlight, as reflected sunlight, offers numerous benefits. Moon bathing helps balance hormones, promotes sound sleep, rejuvenates the body, and calms the mind. Soaking in its tranquil light is not only healing but also meditative, making it a practice worth incorporating into your life.

The post Moonlight Bathing: A Ritual for Balance, Healing and Inner Peace appeared first on Stillchemy.

Cultural Significance of Full Moon (Poornima)

Occurring once a month, Poornima marks the exact instant at the conclusion of the waxing and beginning of the waning phase of the moon. Every full moon holds cultural significance, as certain festivals or important occasions are celebrated on this day. For example, Ashadha Poornima is celebrated as Guru Purnima, Shrawan Poornima as Raksha Bandhan, and Falgun Poornima as Holi.

Spiritual Energy of the Full Moon

The full moon is believed to exude a unique energy that creates an atmosphere conducive to meditative practices. In its fullest dimension, the moon’s glow is said to enhance the meditative experience, helping focus the mind and achieve balance and mental peace.

Importance of Full Moon Meditation

Full moon meditation holds spiritual importance as it aligns with the heightened energy of this phase. The serene ambiance created by the moonlight is considered ideal for deepening meditative practices, fostering inner clarity, and nurturing a sense of harmony.

Symbolism of the Full Moon

The fully illuminated state of the moon during the full moon phase symbolizes wholeness, completeness and self-awareness. It is associated with finding hidden truths and serves as a reminder to see the light within. This makes it an ideal time for meditative practices that foster personal and spiritual growth.

Harnessing Lunar Energy for Transformation 

Meditating during a full moon helps harness its abundant energy to accelerate personal growth, healing, and transformation. This lunar phase is conducive to reflecting on life’s goals, dreams and desires, allowing one to visualize them with clarity and manifest them effectively. 

Emotional Healing and Letting Go

The full moon’s energy is believed to enhance positive emotions, heal old wounds and empower us to overcome obstacles. Meditating during this phase can help release emotional baggage, enabling catharsis, inner healing and mental peace. This process of letting go opens the door to deeper self-awareness and spiritual growth. 

Enhanced Mental Clarity and Awareness 

Full moon meditation promotes greater awareness, heightened intuition and mental clarity. It allows individuals to explore their deepest desires, identify life opportunities and obstacles, and gain a fresh perspective for informed decision-making. 

Stress Relief and Relaxation 

Exposure to moonlight, particularly on a full moon night, can relieve stress and enhance relaxation by triggering melatonin release. According to Ayurveda, moonlight exposure can also improve fertility in women. Meditating during this time reduces symptoms of anxiety and depression, providing a sense of calm and inner balance. 

Physical and Mental Health Benefits 

Beyond its spiritual advantages, full moon meditation is linked to improved sleep, better digestion, lower blood pressure, enhanced concentration and boosted confidence. These benefits collectively support overall well-being and personal growth. 

A Catalyst for Spiritual Growth 

The full moon symbolizes deep emotions and spiritual expansion. Engaging in meditation during this phase aligns one with the moon’s energy, fostering transformation, positive change and a deeper connection with oneself. 

Preparing for Full Moon Meditation

Choose a comfortable and quiet place to sit, free from distractions. Sit on the floor with a pillow or cushion, or use a chair for added support.

Keep all electronic devices away to ensure an undisturbed meditation experience.

Centering Your Mind and Body

Begin by taking deep breaths, inhaling and exhaling slowly. Focus on your breathing and allow your thoughts to come and go without clinging to them.

Acknowledge any emotions that arise with self-compassion. Accept them without resistance as part of your journey inward.

Harnessing the Moon’s Energy

Visualize the full moon’s radiant energy rejuvenating your body, mind and soul. Let its brilliance infuse you with positivity and strength.

Use this time to reflect on your intentions, gain clarity about your goals, and imagine your dreams transforming into reality. Allow the moonlight to illuminate your thoughts and empower your aspirations.

Overcoming Challenges

The full moon’s energy can intensify emotions and make it harder to concentrate. Bright moonlight might also be a distraction. To navigate these challenges, consider using guided meditations to maintain focus and ease restlessness.

Building Your Practice

Start with 5–10 minutes of meditation and gradually extend your sessions to 20–30 minutes. Regular practice helps you attune to the moon’s tranquil and vibrant energy over time.

So, if you are captivated by the full moon’s brilliance and tranquillity, or believe in its power to inspire spiritual growth, full moon meditation can be a transformative experience. Begin your journey and witness the serenity and positivity it brings to your mind and life.

The post The Healing and Transformative Benefits of Full Moon Meditation appeared first on Stillchemy.

If you do not take a deliberate pause, you may stay up all night or spend the whole day in front of the screen and still not get over it. However, although this kind of content consumption seems pleasurable, it is dangerously addictive. That’s the very reason, you should practice digital detox, which means consciously taking a break from the screen, to disconnect from the online world and reconnect with yourself.

While ‘staying connected all the time’ seems fun, as you can stay updated about what’s going on in every other person’s life, this behavior takes a toll on your overall health. Eye strain, disturbed sleep, increased stress, and no time with self, are some of the hazards of excessive screen time. Here we tell you how to practice digital detox and establish communication with yourself, as that is more rewarding, and helps you find inner peace amid the chaos around.

Tips to Practice Digital Detox

Know Why: Each time you pick up the phone or turn on the TV or computer screen, take a moment to understand why. Is it just because you think you are missing updates? Is it because you want to communicate with someone? Is it for entertainment, information gathering, or just out of boredom? Before you sleep, analyse if the content you consumed throughout the day was really useful to you. How many times did you use the devices for real work and how often did you use them for recreation? Understand for yourself if the screen time gave you joy or strained your eyes and brain. You will find that most of your screen time has actually drained your energy and forget recreation, the screen has actually given you stress. As the first step, find a reason to cut back on screen time and set it as your goal; it could be to get better sleep, or be able to spend more time with your family, or to reduce stress and feel calm.

Say No: Once you know that you are spending excessive time glued to electronic devices, learn to say no. A few times in the day, overcome that urge to pick up the phone. Once every sometime, take a break from the screen. When you feel like checking status updates on social media, deliberately stop and divert your mind elsewhere. Cut back on screen time by saying a strict no to yourself.

Schedule Breaks: If you are looking at the phone every 5 minutes, lengthen the gap to (say) 15 minutes, and gradually get into the practice of checking the phone only a few times in the day. If you are spending a certain number of hours before the screen daily, reduce those hours by taking intermittent breaks. If you are sitting in front of your computer for 8 hours at a stretch, every 2 hours, take a 10-minute break.

Set Zero-Screen Slots: Decide certain times of the day when you won’t grip any electronic device and none of the screens will be switched on. Decide to stay away from the computer or phone during mealtimes. Decide to use no electronic device while working out. As a basic step, at least do not use the phone while talking to someone. No multitasking, no watching TV or using the computer while also engaging in some other activity, like cooking, talking to a family member, playing with your kids or eating. At least, do not watch TV or consume social media content while sleeping. Better yet, keep some rooms of the house as screen-free or phone-free rooms, say, the dining room or bedroom, which means once you enter that space, you won’t use the TV or phone.

Ditch Digital, Embrace Real: Search for a real option to its digital version. For example, if you are tempted to see the status updates of your friends, get over it and see if you can meet a friend in person instead and spend time talking with them. Rather than using the phone to write your to-do list or grocery list, at least once in a while, use pen and paper. If you wish to read something, rather than browsing the internet, pick up a book or a newspaper. Instead of spending time looking at beautiful pictures of nature on your phone, go out for a walk in nature.

Allot Detox Days: Similar to how you follow a diet or reserve a certain day of the week for only-healthy food or only juices, or even better, similar to how you fast on certain days, go on a digital detox. What staying away from junk food is for the body, staying away from the digital world, is for the mind. The way fasting detoxes your body, not using the screen detoxes your mind. So, allot some time daily and few days in a month or 1 day in a week when you won’t use social media and when you won’t spend any time seeing the screen.

Declutter Your Devices, Organize Their Usage: During your digital detox period, log out of social media, or uninstall social media apps and other applications that keep you glued to the device. Turn off all unnecessary notifications. Keep track of your mobile phone usage. Set a time limit for the use of applications on which you tend to spend more time. Decide to switch off all electronic devices by a certain time and follow the rule strictly. You could use digital tools to block access to certain notifications or websites, so that your screen time is reduced. You could even decide certain days of the week when you won’t use certain apps, or restrict the use of some addictive apps to only once or twice in a week.

Downgrade Your Devices: If you are compulsively checking your phone or tab, or not being able to cut down your screen time, downgrade your device so that it is less alluring. You could change from a smart phone to an older version, so that you have less or no access to certain apps. If you cannot change your phone altogether, at least change the screen setting to a grey-scale so that the screen is less colourful and thereby less attractive.

Detox Together: Find a friend who wants to reduce his/her screen time. Find a buddy for your digital detox practice and follow some rules together. You could ask your partner or a family member to practice digital detox with you, so that you can keep each other motivated. It would be even better for the whole family to practice digital detox, so that there are certain no-tech zones created in the house, and timings for screen use and no-screen are fixed for the entire family. This will serve a dual purpose of each person finding his me-time as well as finding the time to bond as a family. So, unplug yourself from those devices, at least for a while, and experience the change it can bring about in your life. Practicing digital detox will improve the quality of your life, give you some time with yourself and your dear ones, and enhance your physical and emotional well-being. Away from the screen, you will be able to reflect on your life, find time for self-talk, reconnect with yourself and eventually, it will help you achieve inner peace.

The post How to Practice Digital Detox and Reconnect with Yourself appeared first on Stillchemy.

These feel-good activities are essential for overall wellness, as they reduce stress, boost your mood, help you maintain physical health and improve your living. Ironically, these activities are often ignored, sometimes because they are considered unimportant, and sometimes because they cannot be given sufficient time. However, it should be understood that self-care is crucial to a quality life, and should be turned into a lifestyle rather than a small part of your routine.

So what if you are caught up in your household responsibilities; you shouldn’t be guilty about going on a solo trip once in a while. So what if you are super-busy at work; spare some time daily for a good workout! Get that haircut when you feel like, go shopping when you want to, sit gazing at the sky to experience some calm, act crazy once in a while because you deserve a break! Don’t follow a cookie-cutter routine that strains your mind and body and drains your energy. Include some self-care rituals into your daily schedule to feel good, live better.

Cultivate Calm with Daily Meditation

Spend some time daily on meditation. Meditate on an object, chant a mantra or japa while meditating, or combine it with a breathing technique. You could use a guided meditation or just spend some time with yourself observing your thoughts without being affected by them. Ensure that you are meditating at least for a few minutes daily with complete concentration.

Bathing Bliss

Bathing is one of the vary basic but underestimated self-care rituals. If you bathe in a hurry, decide to slow down. While you take a bath, feel the soap cleanse your skin, feel the running water soothe your body. Feel your pores opening up and experience the rejuvenation that a quiet bath gives you. On some days in a week, before bathing, get a head massage, or a body massage with a warm, fragrant oil. This will nourish your skin and help you feel relaxed.

Rejuvenating Sleep

Sleep is essential for overall health. A sound sleep is crucial to your mental well-being and the rest your body gets during sleep is necessary for optimum functioning of the body systems. So, ensure that you get a good night’s sleep and sufficient rest. For difficulty in sleeping, meditation, breathing, and stretching exercises can help. A comfortable bedding, dim light, good air quality and staying away from electronic devices just before sleeping, can help improve your sleep quality.

Sweat It Out

Daily exercise helps maintain overall health and wellness. It helps in preventing diseases, boosts immunity, reduces mental stress, enhances your mood and keeps you fit. Select an exercise that suits you best; go for a walk, go cycling, hit the gym, or practice yoga. Give at least 30 minutes of the day to exercise and see the positive difference in your physical health and mental state. With sincere practice, you will feel healthier and happier.

Fuel Your Well-Being

A balanced diet is important for self-care. It should include all the nutrients necessary for optimal functioning of the body. Stay away from excess fast food, preferably follow the same meal times daily and stick to a healthy diet. Stay hydrated with adequate intake of water and fluids, as hydration is equally important for good health.

Find Your Zen Zone

Engage in some relaxing activity daily or at least few times in a week. It could be your hobby, a creative pursuit like music, dance, painting, cooking, or clay modelling, or any other pastime that relaxes you, like reading or listening to music. Even activities like cleaning, decluttering or washing the dishes are known to be relaxing.

Art of Self-Pampering

Cut your nails and paint them. Get a manicure and pedicure once in a while. Dress up, wear some makeup, style your hair, wear a perfume and look good. Practice a bit of self-pampering daily, not because you have to show up at work or a party, but just because you want to feel good about yourself. Once in a while, visit a spa or salon for a massage, haircut or facial. Pampering yourself is an essential part of self-care.

Social Connections

Talk, laugh, socialize a little. Healthy conversations are great stress relievers and give you an opportunity to express yourself. Talk to your heart’s content with a close one, have a good discussion on any topic you like with people in your circle. Catch up with old friends once in a while; reminisce old times or discuss your dreams. Such talks are mood-lifters and may help you look at life in a new light.

Goal-Setting for a Life You Love

Goal-setting is an important component of self-care. It gives you direction, helps you organize your thoughts and lets you work with motivation and greater enthusiasm. Start with short-term goals like the work you have to complete in the day, or what you wish to accomplish in the week. Set long-term goals about your fitness, your job or business, travel, your dream house, or other big investments.

Appreciating Life’s Little Treasures

Practice gratitude. Use journaling or note down daily the things and people you are thankful for, or take a moment to think about those factors in your life. Start appreciating the small pleasures around you and the little miracles in nature. Learn to derive joy from the significant-yet-ignored events like the sunrise, the cool breeze, a clear road, tasty food, help from a stranger, or a compliment from your neighbour. Thinking about or jotting down the things you are grateful for, enhances your happiness quotient.

Thus, you can see that self-care is not only about taking measures to keep yourself healthy, but also about loving yourself and indulging in activities that enhance your mental health. Self-care also includes rituals that promote your social and spiritual well-being and help you lead a happier life. So, without waiting further, include these rituals into your lifestyle and achieve mental clarity, relaxation and peace of mind.

The post How to Conduct a Self-Care Ritual for Mental Clarity and Relaxation appeared first on Stillchemy.

Gratitude is about taking a moment to acknowledge and appreciate the little things that are valuable to you. Big achievements are commonly celebrated but small joys that are equally worth celebrating often go unnoticed. Little things like some good gesture by a friend or a compliment from a colleague are mostly overlooked. Something as simple as the sight of a blossoming tree, or cool breeze that brings freshness and fragrance from far away is simply taken for granted, and forget to be grateful, most of us don’t even notice these small things that cumulatively brighten our day.

Say, on a certain day, you are getting late for work and surprisingly on that very day, there’s no traffic on the otherwise crowded road and you reach in time. Isn’t that something to be thankful for? Say, at some remotely located restaurant, while you are paying the bill, your card doesn’t work, there’s no network on your phone and you realize you have not carried cash, and suddenly from somewhere, a friend appears and pays for you. Now isn’t that something to be grateful for?

Practicing gratitude daily is nothing but appreciating these seemingly small things that help you sail through the day. It is about experiencing the bliss in these moments when you could tackle a difficulty or a problem was easily solved, or when someone brought a smile to your face.

Practicing gratitude can greatly transform your life as the very act of acknowledging the good moments and good people in your life ushers positivity and enhances your sense of well-being. Studies say that feeling grateful improves sleep, immunity and mood, and can even be of help in alleviating chronic pain and preventing disease. This type of thinking triggers the release of serotonin and dopamine, chemicals in the brain that are linked with happiness.

Gratitude is known to reduce the release of stress hormones. Appreciation of the good changes the way you see the world; you start noticing all the good about you and this leads to a higher self-esteem. Gratitude is also said to increase humility, help you gain self-control, increase patience, improve focus and boost mental health. If such is the importance of gratitude, we must know how to practice it in daily life.

Ways to Practice Gratitude Daily

• Be mindful. Dwell on the little good things you experience every day; such as the sunlight, the greens, the breeze, anything that gives you joy. Live in the present, experiencing each moment; don’t waste the present moment by thinking about the past or worrying about the future. Experience every little joy as it comes your way, and feel grateful that it came.
• Keep a gratitude journal. Before going to bed, record in the journal, all the good things that happened throughout the day. Write about the incidents, things or people that gave you happiness. This way you will start feeling more appreciative of the good, and in turn feel good about yourself and your life.
• Practicing gratitude should start from the moment you rise in the morning. Understand that many may not have woken up that day and be grateful that you are alive.
• As you start your routine, be thankful that you have woken up fresh and have the energy to be active through the day.
• While walking, driving, or engaging in any other activity, be grateful that you have the ability to carry out that work or activity.
• You may not be eating at a fancy restaurant each day, but be thankful that you have the resources or capability to buy or prepare food for yourself.
• If you are paying your house rent, or if you have your own house, be it small or big, feel thankful that you have a shelter.
• You may own a plush car, or a humble bicycle, or commute using a bus or train; be grateful that you are able to move around.
• If you are paying your bills and buying things for yourself, be grateful for your financial independence.
• Be thankful that you are educated and can read and write. While watching a movie, listening to music or seeing any art form, feel blessed for having the exposure to art and being able to appreciate it.
• Decide to thank someone or appreciate someone daily. Acknowledge the work of the milkman who gets milk to your doorstep or the person who comes to collect garbage. Thank the watchman for guarding your premises, or appreciate any community helper you meet, for his service to society.
• Talk to or text someone you have not met in a long time and thank them for being in your life.
• Enjoy each sip of your morning tea or coffee and savour every bite of your food. When the sun kisses your skin, the greens soothe your eyes, fragrant flowers freshen you up or you wake up to the melodic sound of a morning raga, feel grateful that you are being able to soak in the beauty around you with all your senses.
• Take a moment to thank all those people in your life, who are showering you with love and blessings, those who have stood by you in difficult times, those who make the effort to lighten you up when you are in a bad mood, or those who are always ready to help.
• Take a moment to remember your wishes that were fulfilled or goals that were realized. Be grateful to the universe for answering your prayers. You could maintain a prayer journal for this, wherein you jot down your wishes or dreams and keep a record of how and when they came into reality or were fulfilled.
• Frame your mindset in such a way that you start looking at the good in everything. Many times, we complain about things we do not like but tend to ignore the silver lining around that dark cloud. There is something good or positive about everything, just that we cannot or do not see it. Learn to appreciate the good happening around you and experience gratitude.
• Once in a while, remember how you overcame difficulties or how you emerged strong from tough times and feel proud of yourself and the people who helped you then. Feel a sense of gratefulness towards them.
• Daily, thank the almighty, the divine or the universe for who you are and all that you have in life.

Practice gratitude daily, in ways like these, and gradually develop a ‘gratitude attitude’, so that you don’t have to deliberately sit down to thank someone, but rather, gratitude comes to you naturally and flows within you always.

The post How to Practice Gratitude Daily and Transform Your Life appeared first on Stillchemy.

Journaling for Spiritual Growth

Enhances Self-Awareness

Writing down your feelings and insights, helps you gain a better understanding of them, and thereby you get a clarity of thought. Wording what you think or feel, and writing it down gives a structure to your thinking, thus increasing the awareness about your own emotions, which in turn helps enhance self-awareness.

Helps Manage Your Feelings

Journaling can help you gain better control over your emotions, as it gives you a way to process your feelings in a safe place (which is your diary/journal). While writing, you name the emotions, explain what you are feeling or experiencing and narrate the incident and your learning from the same. This allows you to control how you feel and how to react, and you can manage your feelings better that way. Thus, journaling helps in increasing your mental strength.

Helps Release Emotions

When you are feeling overwhelmed or excessively stressed due to a certain incident, writing about it helps in releasing the pent-up emotions. Anger, distress or any other negative emotion that has built up over days or years and has been bothering you mentally, find a vent, and is released through the practice of journaling.

Gives Clarity

According to Sabrina Romanoff, a clinical psychologist in New York City, jotting down your thoughts creates space and distance to consider them more objectively. While journaling, when you write about your wishes, dreams, ambitions and goals, reading them later, lets you see and understand them with greater clarity. So, journaling helps you know what you exactly require or wish to have, and can give you a way to take correct action.

Lets you Learn from the Past to Act Better in the Present

Your journal, over a period of some years, serves as a record of what happened to you or around you, how it affected you, how you felt at each of those times and how you responded. Reading about your past experience years later, may give you a better insight into how you can cope with a similar feeling if it is to occur in the present. At times, the way you reacted back then, may surprise you and serve as a guide on how to act in the present scenario. Each time when you journal your experience, if you keep the practice of writing about your emotion and how you coped with it, your writings may help you cope with a similar scenario in the future.

Increases Feelings of Well-being

Spending just 10-15 minutes each day in journaling about your feelings is known to reduce stress and symptoms of depression. The practice of journaling, over time, increases feelings of well-being. Can journaling help with overthinking? Yes, because instead of continuously thinking about an event that troubles you, if write about it and express your feelings in your journal, it can help you stop thinking too much about the event. However, it is said that you should not journal a stressful or traumatic event immediately after it has happened, but rather wait for some time before you write about the same. While journaling, you get some time with yourself. This me-time works wonders in stress relief, anxiety reduction and self-discovery.

Helps You Recover from Sorrow

Journaling is a highly effective way in recovering from trauma. Writing helps in organizing your thoughts about the traumatic incident, it helps you get clarity about the challenges posed by the event, helps you build strategies to cope with the trauma and lets you grieve in a healthy way.

Increases Feeling of Self-Worth

In your journal, if you write about what gives you joy, what you are grateful for, the memories you would cherish forever, your strengths, and your achievements, reading about them later, can give you immense happiness and increase your sense of self-worth. Journaling about good things in your life is a great way to help you realize that life has not been that bad after all, and that there is so much around you to be happy about and feel grateful for, that you ought to bounce back and smile again.

Prayer Journaling to Enhance Positivity

There is a method called prayer journaling, in which you write down your prayers, your desires or your feelings towards God, and how your prayers were answered or your wishes fulfilled. This method helps increase your faith in God and your gratitude quotient increases on reading about answered prayers. Prayer journaling also helps you stay focused on your prayers.

Letter Journaling for Self-reflection

Letter journaling is another type of journaling where you write letters to yourself or other people, in your diary. This helps you reflect on your life and relationships and promotes mindfulness.

Gratitude Journaling to Feel Blessed

A gratitude journal is for enlisting things/people you are grateful for, and it enhances positive feelings. On the other hand, a personal-junk journal is where you write about your frustrations and bad moods and it has a cathartic effect and helps you cope with negative emotions.

Morning Pages to Communicate with Your Higher Self

Morning pages is a form of journaling in which you practice longhand stream of consciousness writing. Every morning, you have to write 3-5 pages; the writing can include your morning thoughts about any and everything around and within you. Morning pages help you heal from mental trauma, boost self-confidence, help you gain clarity of thought, and gradually help you be the person you always wanted to be.

Thus, journaling is a powerful way to evaluate your thoughts and actions, analyse yourself and your life and realize your self-worth. The practice of journaling helps you remove self-doubt, reduce stress and elevate positive feelings and gratitude. It helps you assess your goals and aspirations, access your innermost thoughts and feelings and increase your awareness of the self. What else is spiritual growth? It is the process of developing self-identity, establishing communication with your higher self (or with God, divine or the universe), and trusting that you are being guided in life. Journaling indeed catalyses this process, and thus proves to be a very effective tool for spiritual growth.

The post How to Use Journaling as a Tool for Spiritual Growth appeared first on Stillchemy.

The term ‘shankha’ refers to the conch-like shape of the intestines and the air in them. Prakshalana refers to cleaning. This yogic method combines the intake of saltwater with some yogasanas, which together lead to a complete cleansing of the digestive system, while also boosting the metabolism, alleviating skin problems and soothing the nervous system. Here is more about the Shankha Prakshalana Kriya and how it serves as a natural way to detox yourself.

Process of Shankha Prakshalana

• Take lukewarm salt water, add lemon and some salt to the water.
• Drink 4-6 glasses of this water.
• Perform 6 asanas, namely, Tadasana, Tiryakatadasana, Katichakrasana, Tiryaka Bhujangasana and Udarakana, in that order.
• After drinking water, each asana has to be performed 8 times.
• If you feel the pressure, you should go to toilet and drink the saltwater again.
• The process has to be continued till clear water starts coming out in the form of stool.

Shankha Prakshalana Asanas

Tadasana (Mountain Pose)

• Stand with your feet 1-2 feet apart.
• Raise your hands to shoulder level.
• Interlock the fingers, and stretch your hands upwards.
• Lift your heels to stretch your body upwards.
• Exhale with the hands kept upside down on your head.

This yoga pose helps in toning the abdominal muscles and strengthens the lower body. It provides strength to the core muscles, gives a stretch to the chest and shoulder muscles and is believed to benefit the heart chakra. It enhances a sense of stability to the entire body.

Tiryakatadasana (Swaying Palm Tree Pose)

• Stand in the tadasana pose with your heels down.
• Raise the hands up and interlock the fingers.
• Exhale and while breathing out, bend in the waist towards the right side.
• Return to the centre, then bend to the left side, and return to the centre again.

This yogasana improves muscle strength, flexibility of the spine, and gives relief from back pain, intestinal problems and postural disorders. It improves postural balance and is good for stimulating the root chakra and solar plexus.

Katichakrasana (Standing Spinal Twist)

• Stand with your legs 2 feet apart.
• Extend your hands to shoulder level.
• Place your left hand on the right shoulder. Get your right hand from behind to the left and wrap around the torso.
• Rotate your face and get it in line with your left shoulder.
• Release this position and repeat the sequence with your right hand placed on the left shoulder.

This yoga pose helps relieve constipation, enhances flexibility of the waist and spine, provides strength to the lower back and abdominal muscles, and is also good for the arm and leg muscles.

Tirayaka Bhujangasana (Revolved/Twisted Cobra Pose)

• Lie down, keep your hands on the side of your shoulders, and curl your toes to the floor.
• Inhale and while inhaling press your palms to the ground, raise your head and raise the part from your waist. Your hands should be near your chest and the torso should be raised up in a cobra pose.
• Turn your head to the right side, look at your left heel and return to the lying down position.
• Raise your head again and raise the part from the waist.
• Turn the head to the left, look at your right heel, then return to the lying down position.

This yogasana strengthens the spine, increases the appetite, improves liver function, and provides relief from flatulence and constipation.

Udarakarshan

• Sit bending the knees with your feet hip-width apart.
• Place your hands on the knees.
• While inhaling deeply, take the right knee to the floor nearest to the left foot. Using your left hand, push the left knee to the right side.
• The inside of the right foot should be kept on the floor.
• Using pressure of the thighs, squeeze the lower abdomen.
• Look over the left shoulder. Hold your breath for a few seconds.
• Exhale and return to the initial position and repeat the steps for the other side.

Udarakarshanasana can give you relief from constipation. It gives a stretch to the abdominal muscles, helps remove excess fat in the lower abdominal region, improves flexibility of the lower spine, and helps prevent stomach problems and digestive disorders.

Benefits of Shankha Prakshalana Kriya

• Practicing Shankha Prakshalana detoxifies the digestive system and removes toxic elements or impurities from the body.
• It gives relief from digestive problems like gas trouble, indigestion, acidity and constipation.
• It promotes smooth functioning of the digestive system.
• It helps in the prevention of urinary tract infections and kidney stones.
• It can help alleviate menstrual pain.
• It can help against skin problems like acne, neurodermatitis and psoriasis.
• This yogic practice can help fight asthma.
• It can relieve ulcers.
• It can improve brain function.

Precautions and Contraindications for Shankha Prakshalana

• Take rest for an hour after completing the Shankha Prakshalana Kriya. For the next four hours, do not consume water, and do not take a bath.
• Do not take up any strenuous activity or exercise for the day.
• It is advisable to take only a vegetarian diet for some days after Shankha Prakshalana, as non-vegetarian food may burden your digestive system. A khichri prepared using rice and moong lentils can be taken 2 hours after completing the practice.
• Avoid Shankha Prakshalana if you have high blood pressure or heart disease.
• Individuals with weak kidneys, or conditions like kidney stones or gastrointestinal ulcers should not practice Shankha Prakshalana.
• Those with back pain should avoid this practice.
• Women should not undertake Shankha Prakshalana during their periods.
• Pregnant women should refrain from this practice.

In summary, the Shankha Prakshalana Kriya is a natural way to cleanse your system wherein, consumption of warm saltwater is followed by the practice of certain exercises (specific yogasanas) which work on the intestines by compressing, twisting or stretching the abdominal muscles and boosting digestive system function.

Apart from improving digestive health, the asanas that are part of Shankha Prakshalana, also provide other health benefits like building core strength, strengthening other muscles in the body, improving balance, and helping in the smooth functioning of organs like the liver and kidneys. The combination of saltwater consumption and yoga poses carried out in the specified sequence, works wonders for your digestion and overall health. Practice the Shankha Prakshalana Kriya only after consulting a medical practitioner and strictly under the guidance of a yoga expert.

The post Detox Your Colon Naturally with Shankha Prakshalana Kriya appeared first on Stillchemy.