1, Skim milk: Scientists confirm that the treatment of insomnia and anxiety traditional hot milk therapy is effective. Experts, calcium can reduce muscle spasms, relieve stress. Drink a glass of milk (preferably skim or 1 percent milk fat) can alleviate PMS, such as mood changes, anxiety, irritability, one study showed that drinking up to a week and a glass of milk than women, every day drink four or more cups of low-fat or skim milk of women suffering from PMS by chance reduced by 46%.

2, Oatmeal: dark chocolate and carbohydrates can make the brain produce serotonin A people feel relaxed chemicals. Experts, the body’s absorption of carbohydrates speed slower, more stable levels of serotonin, the mood suddenly crash situation, the more impossible. Taste thick, nutritious cereals are rich in fiber, can slow down the absorption rate of the stomach. Experts also proposed to add jam in cereals in order to speed up the brain to produce serotonin. When you have to face when the high pressure of the day, to avoid finishing the food, so food digest faster, the best choice for old-fashioned oatmeal. If breakfast time is tight, choose instant oatmeal, cocoa throw muffins.

3, Tomato and citrus: Eat more foods rich in vitamin C, has the effect of balance of psychological pressure. Because people in bear a greater psychological pressure, the body will consume more than usual about 8 times the vitamin C, the main source of vitamin C for the fresh vegetables and fruits, including citrus fruits and tomatoes are the best source of vitamin C.

4, Bananas: bananas contain a substance that can make people’s mood becomes happy and comfortable. Bananas are rich in potassium can maintain body acid-base and electrolyte balance and metabolic balance, neuromuscular excitability to maintain normal coordination myocardial systolic and diastolic function, blood pressure in the normal state. An exam students often eat bananas can ease the tension and stable state of mind.

5, Millet gruel: Millet is rich in essential amino acids and other high-quality protein, minerals, calcium, phosphorus, iron and vitamin B1, vitamin B2, vitamin A, nicotinic acid, niacin, thiamin, carotene and so many nutritionists B vitamins will be treated as decompression agent, it can be adjusted endocrine, emotional balance, relax.

6, Salmon: number one enemy of stress hormones is Ω-3 fatty acids found an item rich in Ω-3 fatty acids levels of cortisone and adrenaline study also found that can be controlled, Ω-3 fatty acids can prevent heart disease . Eat 100 grams of fish, particularly fatty fish, such as salmon, mackerel, herring, light tuna, at least twice a week.

7, Spinach: Magnesium has the role of emotional calm. When you start a new chat at the company party, this mineral helps to reduce stress, keep you relatively relaxed state. Magnesium deficiency can cause migraines and easy fatigue. A bowl of spinach can provide 40% of the daily intake of magnesium. Sandwiches and salads to do next time, try to replace cabbage with spinach.

8, Almonds: Language confusion when you going crazy, try to grab a handful of almonds. Almonds are rich in vitamin E, one kind of antioxidants can enhance immunity. Almonds also contain vitamin B, helps you face bad abnormal event. Eat about a quarter cup of almonds a day can be effective decompression, decompression is another good way to throw away the traditional peanut butter in the high-pressure days, instead almond sauce.

Uterine Prolapse is most often attributed to childbirth injury or it may be due to inherent weakness of suspensary ligaments. Prolapse manifests most commonly after Menopause when the production of ovarian hormones gradually stops and genital support weakens.

Common Symptoms:

1. Feeling of a lump coming out of the vaginal orifice
2. Dragging sensation in the pelvis, especially at end of day
3. Backache
4. Difficulty in walking
5. Difficulty in intercourse
6. Concomitant stress incontinence or frequency, inadequate emptying of bladder and repeated
7. Urinary tract infection
8. Difficulty in defecation and constipation

Causes

Pelvic organ prolapsed is usually caused by damage to the tissues(muscles, ligaments and connective tissue) that support the pelvic organs. Damage or stretching of these tissues allows the organs to move out of their normal positions. This causes them to press against(and sometimes move) the inside walls of the vagina.

Having a baby makes it more likely that you will have pelvic organ prolapsed later Vaginal childbirth has been strongly linked to weakened and stretched support structures in the pelvic area. This loss of support is the biggest cause of pelvic organ prolapsed. Having a caesarean section seems to be less strongly linked to pelvic organ prolapsed.

Another cause of reduced support in the pelvis is lower levels of hormone estrogen. Estrogen levels are lower during and after menopause. The lower levels of estrogen in the body mean less collagen, a protein that helps the pelvic connective tissues stretch and return to their normal positions.

Other things that may increase the risk of pelvic organ prolapsed include:

• Women who are overweight have increased pressure in the abdomen and have a higher rate of pelvic organ prolapsed.
• Smoking and lung conditions that cause chronic coughing, which increases pressure in the abdomen and pelvis.
• Chronic constipation causes increased pressure from the bowel on the vaginal wall.
• Certain occupations that require heavy lifting.
• Pelvic surgery, such as removal of the uterus (hysterectomy). This may damage support for a pelvic organ, which can result in movement of one or more organs within the pelvis.
• Diseases of the nervous system. Pelvic organ prolapsed is more common in women who have multiple sclerosis, muscular dystrophy, or a spinal cord injury than in women who do not have such conditions.
• Genetic factors: A weakness in the supportive tissue of the pelvis can be passed through families. If your mother or sister has had pelvic organ prolapsed, you may be more likely to get it too.

Treatment Options

Expectant Management: Uterine Prolapse may be discovered during a routine gynaecological examination. Such patients may not have any symptoms. They are advised for buttock squeezing exercises or Kegel exercises. In post-Menopausal women, use of estrogen cream may also help to strengthen the support.

Surgical Management: The nature of Uterine Prolapse surgery depends on the degree and type of uterine prolapse; and the need for preservation of menstrual, reproductive or coital function. The operation can be done vaginally, abdominally or laparoscopically.

Vaginal Hysterectomy and Repair: Uterine prolapsed is generally treated by Vaginal Hysterectomy and repair. It is preferred in a women who has completed her family as desired and is not particular about preserving her menstrual function. The advantage is that both anterior and posterior repairs can be done in the same sitting without separate incisions or repositioning the patient. Vaginal

Hysterectomy is usually sufficient for those with Grade1-2 prolapse, who want to remove the uterus. It is a fast and safe procedure, with good recovery in short time, and provides the advantage of being scarless at the same time.

Sacrospinous Fixation: This is done for Procidentia (Grade 3-4 Uterine Prolapse/Complete Uterine Prolapse), which needs extra support together with Vaginal Hysterectomy to prevent vault prolapse in future; a highly specialized procedure which involves suturing the remaining vagina to deep-seated Sacrospinous ligament of Pelvis. This procedure is also done for Recurrences where the vaginal skin everts out after a previous Vaginal Hysterectomy. The challenging and difficult cases can be easily managed by efficient dissection of right planes during Sacrospinous Fixation.

Manchester/Fothergill Repair: This is an alternative for patients with prolapsed who wish to retain the uterus but have completed the family. Uterus is pushed up and tightened inside the vagina. It allows good relief of symptoms.

Utero/Cervicopexy & Sling Operation: Occasionally Marked Uterine Prolapse may develop in a young patient due to inherent weakness of suspensory supports. The basic principle behind these operations is to fortify the supporting Ligamentary Structures. Either natural body tissue may be used such as Rectus Sheath or artificial material such as Mersilene/Nylon tapes may be used. This operation is possible through Laparpscopy. These are used in patients who are keen on future fertility.

As tasty and addictive it can get, coffee is also very healthy and more and more scientific research has proven this to be a fact. Coffee is packed with nutrients and antioxidants which are very beneficial to health.

Most people prefer a cup of joy in the morning as an energy boot, but coffee can be a lot more than just that. Coffee can help you prevent a lot of serious diseases such as liver cancer, Parkinson’s disease and type 2 diabetes.

Studies show that the habit of drinking coffee had drastically decreased the risk of getting numerous heart diseases.

• It can make you smarter: Coffee has the tendency to give a boost of energy level and help you with your tiredness. This is because of a stimulant called caffeine. The psycho active substance is the most consumed of its kind. When you drink coffee, the caffeine gets absorbed by the blood stream. Through the various blood streams, the caffeine reaches the brain. This makes the amount of neurotransmitters like dopamine, increase. This improves the firing of neurons. Coffee improves many other aspects of brain function.
• Weight loss: Almost every available fat burning supplement out there is found to have coffee in it. Only a few naturally occurring substances, like coffee, have proven to actually help people with their weight loss regime.
• Improve physical performance: When you drink coffee, the caffeine in the nervous system signals the fat cells to burn the body fat. Along with that, caffeine also releases a hormone called adrenaline which helps the human body through impulsive hard physical labor. This makes caffeine metabolize body fat and release it in the blood to act as fuel.
• Essential nutrients: Coffee beans are packed with essential nutrients like Pantothenic acid, magnesium, manganese, potassium, niacin and riboflavin.
• Lowers risk of diabetes: Type 2 diabetes is a very common health problem these days which has risen due to modern day lifestyle and eating habits. It elevates the blood sugar level and decreases the secretion of insulin. Drinking coffee can greatly help you reduce the risk of diabetes.
• Dementia and Alzheimer’s disease: These are neurodegenerative diseases that usually affects people when they get 60-65 years or older. There is no real medical cure available for Alzheimer’s disease however, you can definitely prevent it. A healthy diet and every day workout is definitely a part of the preventive measure but you can also add a cup of coffee to the regime.
• Preserves Liver: There is a serious liver condition called cirrhosis that can occur as we age in which the liver gets replaced by scar tissue. Studies show that people who drank more than 4 cup of coffees a day showed more than 80% reduced risk of cirrhosis.

Some of the benefits of drinking coffee include:

• It is full of antioxidants and good nutrients that can help improve your health. The antioxidants work as little fighters combating and shielding against free radicals in your body.
• Studies suggest that people who consume coffee often are at a lower risk of several illnesses.
• It improves your energy levels and makes you feel less exhausted because of its stimulant, caffeine.
• There are several good nutrients in the coffee bean, including riboflavin, potassium, manganese, magnesium, niacin, pantothenic acid etc.
• Coffee can reduce your risk of type-II diabetes.
• It can reduce your risk of Parkinson’s, dementia and Alzheimer’s disease.
• Studies reveal that people who drink coffee regularly have lower risk of liver cirrhosis.
• It can help boost your mood and lower the chances of developing depression.
• Coffee can reduce the risk of certain cancers like skin, colorectal, liver etc.
• It increases your longevity and it can bring down the risk of premature death.

Health benefits of caffeine

There’s good news for people who love every sip of their coffee. There are several health benefits of caffeine that probably you were unaware of. Did you know that all the fat burning supplements contain caffeine? Reason being that caffeine is considered to be one of the few natural constituents that have proven to help in burning fat. Studies reveal that caffeine boosts about 3-11% of the metabolic rate.
So, now you can happily sip your coffee as drinking coffee can help you in losing weight. Another benefit of drinking coffee is that it can improve your adrenaline levels, thus aiding your physical performance if you are an athlete.

Advantages of drinking coffee

The advantages of drinking coffee are immense. Did you know that just smelling coffee beans can boost your mood? If you are sleep deprived and stressed, get yourself a cup of fresh coffee and take in the aroma. Besides keeping your brain healthier, caffeine can also make your brain alert, thus making you sharper and more efficient at work. Reason is that you usually drink coffee when you are sleepy or lethargic.
So, if you love your coffee, and cannot go without it, keep drinking it. It has many health benefits that will keep you going. However, remember, moderation is the key.
Coffee is the largest source of antioxidants. It actually has a lot more antioxidants than tea. The antioxidant content in coffee is more than fruits and vegetables combined together. Coffee is just one of the aspects that you can learn about healthy nutrition.

The mere mention of milk might evoke childhood memories of mom scolding you for not finishing the daily glassful or the cute excuses you made to avoid it, or if you were one of those kids who liked milk, competition with visiting cousins in which you used to gulp it down fast to be the first to finish. Love it or loathe it, milk has been an important part of our diet for sure.

Yes … The first food for all humans “MILK” is the richest natural food in terms of nutrient contents necessary for our body function, proper growth and maintenance.

The usage of milk is not new for us; it has been part of our diet since time immemorial. Let’s take a look at the nutrient value and benefits Milk and its products provide to our body.

Milk is a food which contains plenty of carbohydrates, lipids (fat) and protein, while various milk products processed in different ways can provide a whole list of nutrients.

While everyone and their grandmother know that drinking milk gives you calcium, you might do well to remember that if you include milk or its products like cheese or yogurt, your body not only gets enough calcium (best nutrient for healthy bones) but also –

• Phosphorous- for proper energy release
• Magnesium- for muscle function
• Protein- for proper growth and repair process
• Vitamin B12- for production of your cells

The consumption of milk by human beings is always required throughout the life regardless of the age or gender.

SOURCE OF MILK

Milk can be obtained from many different sources, such as cow, buffaloes, goats and sometimes exotic animals like yaks and camels. Among these, cow milk is conventionally considered to be the most popular and richest in nutrients. It is revealed in various scientific testing that whatever the milk source is, it is greatly similar in terms of properties. However, the content of the nutritional elements present may slightly vary from one source to another.

FORMS OF MILK

Dried Milk:

It’s a process of evaporating and drying of fresh milk on specific machinery by the manufacturers. During this entire process, proper care is taken to maintain same nutrient value as available in the fresh milk. This process often includes fortification with certain vitamins such as vitamin D and minerals in the dried milk.

Dried milk is easy to use and predominantly available in your local market in two varieties:

1. Full- fat dry milk
2. Fat-free dry milk

Full-fat dry milk usually has 6-9 month of shelf life and fat-free milk has a shelf life of two years. As a precautionary measure always remember once the pack is opened, you should store it in cool, dry place away from contact of direct sun rays. Also, prevent them getting moist for better life

Long-Term Milk:

Long term milk is created through the process of pasteurization. Pasteurization is the process of exposing milk to high temperature and sudden cooling. This process helps to kill the pathogenic bacteria present, making the food product safe for consumption. Pasteurized milk is later packed in specially- made packets. The milk obtained expires in six months. Once the packet is opened, consume within one week.

Fresh Milk:

The milk is collected, undergoes a heating process, followed by cooling. This milk should be consumed within a week as it spoils fast.

Domestic Condensed Milk:

It is produced through a process which involves adding a large amount of sugar. Sugar is added to pasteurized milk which turns to condensed form. This milk is rich in fat and milk cream. This form of milk cannot be consumed as a milk substitute but it is used is various milk preparations like desserts, ice-creams etc.

MILK PRODUCTS

A variety of milk products is available in your local markets. Many times you don’t even notice the food you are consuming contains milk.

Let’s check the list of healthy milk products available.

Curd, yogurt and different types of cheese:

These products are prepared from fresh milk. Since they are made of fresh milk the nutrient value of the product remains same. People who dislike the flavor of milk can look to these milk substitutes to reach the body’s nutrient requirement.

There are many flavors available in every product these days like strawberry, chocolate, pineapple. Choose according to your own preference but remember the proportion of calories might vary.

Creamy Cheese, cream, butter, ice cream

These are the products derived from milk but they are a fat substitute. The manufacturing of these products requires more of milk fats with a little amount of milk. They are not milk substitutes, and they cannot replace it.

Bread, Cookies and Cakes

These are products which require milk in small quantity for preparation. Among all these products milk acts as an ingredient which helps in enhancing the flavor of the products.

HEALTH BENEFITS OF MILK:

The protein component present in milk is composed of numerous specific proteins. Casein is the primary group of milk proteins in milk. The major minerals found in milk are calcium and phosphorous. There are some major vitamins also present in milk like vitamin A, D, E, and K. The plenty of calcium, proteins and vitamins present in milk make it a food, medicine and a healer at the same time.

• Milk helps in maintaining the glaze, a natural shine on skin and hairs.
• Milk provides instant energy, increases strength, improves memory, maintains strength and promotes long life.
• Milk helps in building and maintaining strong bones and teeth
• Milk is recommended as wholesome food for invalids. Milk diet is very much beneficial to put on weight.
• Milk acts as a very effective medicine for hyper acidity and other acidic conditions of the stomach.

You definitely feel fresh when you wake up from a well-deserved sleep. Sleep feels especially blissful when you are really tried and you finally hit the hay at the end of the day. But the effect of sleep on your body is a lot more than just rejuvenating your mood. Enough sleep is a crucial parameter of healthy life. It can benefit your mind, weight heart and more.

Sleep is one of the most intriguing aspects of human body. A lot happens to our body as we slip into our dream land. You never actually know when you go to sleep. Researchers and scientists have been constantly studying the benefits of sleep. The studies show that a lot happens when we undergo sleep and its effects are not to be taken lightly.

• Boosts memory: The human mind is so complex that so much happens when we sleep yet; researchers are still trying hard to figure out what exactly goes on. One study has shown that when we are trying to learn something new, our mind tries to practice it subconsciously while we sleep. The process is called consolidation. So whatever it is that you are trying to learn. Swimming, driving, a new language, you will do it better one you wake up from your sleep.
• Life span: Whether sleep will boost your life span or not, a study conducted in 2010 shows that too much or too little sleep can lead to shorter lifespan. Where it is a cost, or an effect, no one is really sure. Sleep has a holistic effect on your lifestyle. If you are having enough amount of sleep, you will see it affecting your health in a positive way.
• Prevent inflammation: Ideally, adults must have 6 hours of sleep. A study showed that sleep less than that tend to have increased levels of inflammatory proteins in their blood. Heart diseases, arthritis, diabetes, premature ageing and stroke are all related to inflammation.
• Enhance creativity: If you have an arts assignment the next day, it’s best that you get a good night’s sleep. We talked about consolidation in point 1. In addition to it, a good night’s sleep will keep your brain fresh and active. You brain will be capable of reorganizing your memories and restructuring them.
• Accelerates weight loss: If weight loss is on your mind, then you should definitely consider a healthy sleeping regimen. There is a very good reason behind the phrase “Early to bed, early to rise, makes us healthy wealthy and wise.” A good rest will help you burn 50% more fat than those who do not get enough sleep.

Learn about health benefits of sleep

There are a whole lot of things that happen in our human body and it is all affected by how we help it relax and more importantly, how we fuel it by the food we eat. Nutrition and diet is a very important aspect of healthy living that most of us ignore due to our fast paced modern day lives.

The study and measurement of dimensions of human body is called as anthropometry. Why measure a human body you ask? There are a lot of reasons. Your clothes, for example: The ready-made garments that you buy have a standard S, M, L, XL sizes but the measurement varies from country, region and race. The design of chairs that you sit on, the design of vehicles that you drive, the design of just about everything has to have an understanding of the dimensions of the human body. Just think about it.
Clothing, industrial design, architecture and ergonomics are all dependent on anthropometry.

Optimization of products based on the region in the world can be done by gathering statistical data of the dimension of human body in a particular demography.

Anthropometric measurements

There may be variations in measuring the human body depending on various aspects and parameters.
Auxology: This is the measurement of human body depending on various stages of growth. This mainly focuses on physical growth of the human body.

Height: Height varies greatly among human beings. Based on demography, the average height of a human body can differ between regions and races. A lot of factors such as the environment, genetics, etc. are responsible for this. The extreme scenarios in this case might lead to gigantic (being too tall) or dwarfism (being too short).

Weight: Thanks to the ways of our modern life these days, weight of a human body can vary largely from individual to individual. Like height, it varies across population and continents.

Organs: Yes, the organs vary too. That’s including male and female genitalia. Not only that, we are also talking about internal organs like heart, lungs, brain, etc.

Aesthetic: Still think beauty is only skin deep or lies in the eyes of the beholder? Think again. We measure physical attractiveness and human beauty in our own way, in our own anthropometric standards. Plastic surgery is one field where this branch of anthropometry plays a huge role.

Measuring instruments

Neuro imaging: To measure a brain if you require a corpse every time, it would have been difficult for science to study neurology. Or, there would have been too many murders in the name of science. Imaging techniques such as MRI have come a long way in helping measuring the brain while keeping the subject, still breathing.

3D body scanners: Since the first scanner made in 2007, 3D body scanners have been very popular in medicinal industry to get a full scan on volume and dimensions of human body. It has helped a lot in the study of body mass index.

Baropodographic: It’s also called as pedobarography. It’s basically the study of pressure point on human foot and how they affect the other organs of the human body. It’s mainly employed to study gait, which is the study of motion of an organic body and how to apply it in sports bio mechanics. It’s also a sought after study in robotics.

Learn anthropometry

Anthropometric analysis has proved its worth in the field of nutrition as well. The research and study from over the years has helped doctors and dietitians determine healthy eating habits that help in keeping the body strong and fit. Learn anthropometry and deepen your knowledge in healthy diet and nutrition.

So, what is Atkins diet? This diet centers around food that is rich in nutrition like fruits, vegetables, nuts and healthy protein like wild meat and red meat. It does not encourage processed or fast food or sugar or dairy products. According to this diet, you can reduce weight by eating healthy protein and fats, but you need to avoid sugar and carbs.

Atkins diet food list

According to the Atkins diet food list, you need to stay away from the following foods:

• Sugar: Aerated drinks, candies, ice creams, cakes, fruit juices etc.
• Grains: Barley, wheat, rice etc.
• Vegetable oils: Corn oil, soybean oil, canola oil, cottonseed oil among others.
• High carb fruits: Grapes, bananas, pears, oranges, apples etc.
• High-carb veggies: Turnip, carrot etc.
• Legumes: Beans, lentils, chickpeas etc.

The Atkins diet menu restricts carbs and sugar to enable the body to burn fats for fuel. The approach allows the body to be fuelled steadily, thus aiding weight loss. Your body being fuelled steadily also implies persistent energy levels throughout the day and very less craving for food.

What to eat on Atkins diet?

In case you have been trying to lose weight and counting your calories for a very long time now, you can opt for the Atkins diet. Atkins diet foods focus on healthy items such as:

• Meat: Chicken, pork, beef, lamb among others.
• Seafood: Sardines, salmon, trout etc.
• Nuts and seeds: Sunflower seeds, almonds, walnuts etc.
• Low carbohydrate veggies: Broccoli, kale, asparagus, spinach among others.

If you are a vegetarian, don’t worry about missing on your protein intake. The Atkins diet meal plan doesn’t require you to eat meat. The Atkins diet plan for vegetarians includes soy-based foods and seeds and nuts. Coconut oil and olive oil are a couple of healthy sources of plant-based fat.

Atkins diet guidelines

The Atkins diet food plan is considered to be one of the best low-carbohydrate diets. So, if you are wondering what to eat on the Atkins diet, you can plan a diet chart and follow it religiously. The Atkins diet guidelines suggest that you choose protein, fat and vegetables that are low in carbohydrates and starch. You can also focus on nuts, berries, fruits and seeds, vegetables and whole grains.

Follow the Atkins diet chat but don’t forget that physical activity or exercise should go hand-in-hand. If you want good results, just following Atkins diet plan menu will not help. You need to keep a tab on your portion size as well.

The amount of calories required by a human body to keep functioning while at rest is called the basal metabolic rate (BMR). So basically, you still burn calories while you are asleep.
As your body is still functioning while you are asleep, your brain is still in action, your digestive system is processing the food you had for dinner, your heart is still pumping blood, your brain is still working which is why you continue to breathe while you sleep.

But that doesn’t mean you can take BMR lightly. Basal metabolism is responsible for 60-70% of the calories that you burn throughout the day.

BMR calculator

There are a lot of BMR calculators available online. Most BMR calculators use Mifflin-St. Jeor equations. Some calculators also use the Harris-Benedict equation. But the Mifflin-St. Jeor equations are considered to be a lot more accurate than the Harris-Benedict equation.
How it works is, you enter your current height, weight, age and gender and depending on the equation used, the site’s algorithm will calculate the BMR for you. Just Google BMR calculator and you will find a lot of them on the internet.

Basal metabolic rate definition

Every human body generates heat. This phenomenon is called as thermo genesis. The amount of energy expended can be determined based on this process. As obvious as it sounds, BMR reduces with age. That is why keeping your body fit becomes important because increasing your muscle mass increases the body temperature. Factors that can affect BMR and overall energy expenditure include stress, environmental temperature, previously consumed foods and beverages, illness, etc.

If a person is awake when measuring BMR, the calculation might not really be accurate. The sympathetic nervous system shouldn’t be active while calculating BMR. Therefore, this condition requires the person to be continuously at rest. Gas analysis is used to measure the BMR. Either the direct or indirect calorimetry can be used to calculate the BMR. Or you can just use the online calculator, key in your current weight, height, and gender and get the results. Whichever method you use; it has been proven that both the methods are pretty accurate when it comes to determining the respiratory quotient.

What diet to use?

By far, the largest component of total caloric expenditure can be safely considered as the basal metabolism. However, you must be clear that the current available methods of BMR calculation are only approximations, especially those dependent on the Harris-Benedict equations. The expense of energy during thermo genesis and other physical activities make it difficult to determine the exact BMR.

Learn basal metabolism

To summarize the concept of basal metabolism, the basal functioning of the human body contributes to about 70% of energy consumption, the thermo genesis process uses about 10% and the physical activity that we do every day, takes about 20%.

Not all the wounds are physical. Not all pain can heal by medicines. Sometimes it takes more than that. Sometimes, you just need to talk to someone.

A lot of people face problems in their lives that don’t have anything to do with their physical health. These are mental problems that may occur due to psychological imbalances that may arise due to stress at work, family feuds, financial capacity, etc. Some can be due to personal abuses such as drug abuse, not happy with their job or many other such reasons that society may look down upon.

The longer the victims of such pain hold their sorrows with themselves the more it takes a toll on them. Worst cases result in running away from their homes and suicide attempts. There is no real cure for such instances. The best thing to do is talk to someone but normally they do not. They try to keep it all to themselves. Therefore, if at all the family and friends of such people recognize such symptoms of anxiety and depression, it’s best that they approach them and try to talk to them in a very friendly and supportive manner.

Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) is an interactive therapy that can help you address your problems or issues by changing your thought process or behavior. A typical cognitive behavioral therapy definition would be a kind of psychotherapy through which pessimistic approaches towards self and the world are confronted in order to change such behavior patterns or treat mood disorders such as depression.
We often encounter cognitive behavioral therapy for anxiety and depression, however, this therapy is highly recommended for curing other mental and physical health problems as well. If you would like to explore the potential uses of cognitive behavioral therapy yourself.

These patients normally suffer from depression and anxiety. Helping such people by talking to them, helping them manage their problems by changing the way they think and behave is called as Cognitive

Behavior Therapy.

It is mostly used for patients with depression and anxiety problems, but over the years, use of CBT has proved that it can help with patients suffering from physical and other forms of mental illness as well.
Unlike medication or other forms of treatment, cognitive behavioral therapy is not about curing the illness. It focuses more towards helping the patient gain strength and confidence by themselves. It helps them work towards solving their problem by taking more positive approach towards them.

The basis of cognitive behavioral therapy is that the feeling, thoughts, physical sensation and actions of the patients are all connected to each other. Negative thoughts and feelings will lead to negative physical actions. This can entrap the patient in an ongoing cycle of depression.

Cognitive behavioral therapy helps the patient break this cycle. It helps them break down the entire problem and crack these smaller problems one by one. It helps change these negative patterns to improve the way the patient feels. CBT focuses on solving the problems that the patients are currently facing in their lives.

Cognitive Behavioral Therapy Techniques

If you wish to enjoy your life to the maximum, it is essential that you counterbalance all the negative thoughts or patterns which could facilitate the penetration of depression or anxiety in your mind. A negative thought process can dampen your spirits, land you in depression and slow down the recovery course. To combat this scenario, you can capitalize cognitive behavioral therapy techniques which are likely to alter your thought process and leave you with a more positive outlook towards life.

The underlying principle of cognitive behavioral therapy is that people having depression don’t lack positive emotions. They just don’t realize the effective ways to deal with positive emotions. Cognitive behavioral therapy overthrows this kind of defensive pessimism which means that this therapy protects our high hopes from getting ruined.

Patients with depression and anxiety are rarely able to help or coach themselves to get out of it. That is why it is best that they seek help in others. Better yet, if you know that someone is suffering through anxiety or depression, it’s best that you approach them and offer to help.

Here are some techniques that might help you

1. Help them jot down their problems to analyze what is the root of their condition. Once you have done that, brainstorm ideas and solutions on how to tackle them
2. Once you have the root of the problem, think of all the negative thoughts that might dampen your positivity. Now think of positive statements to counter the negative thoughts. Take a walk in their shoes.
3. Motivate them to think of happy thoughts most of the time.
4. One exercise which you can suggest is, ask them to think about all the good things that happened through the day while lying on the bed, just before they sleep.

Make them understand that where there is good, there is bad. Where there is yin, there is also yang. Help them learn to accept disappointments as a part of normal life.

How Does Cognitive Behavioral Therapy Work?

Cognitive behavioral therapy differs in its approach from multiple other psychotherapies due to the following factors:

• It is more practical or realistic in its approach and can recognize and solve specific problems with ease.
• This therapy has a more organized flow and structure. Reason being that the discussion between you and therapist revolves around the specific problems and the objective goals to be achieved in future. The discussion never gets generic and goes out of real context.
• It is mainly concerned about dealing with your current problems rather than focusing on some past issues. It introspects the way you think and acts accordingly.
• Cognitive behavioral therapy is not authoritative but a collaborative remedy. You are unlikely to receive any dictate from your therapist. Instead your therapist shall work with you to find solutions for your present difficulties.

How to Use Cognitive Behavioral Therapy?

There are pretty simple cognitive behavioral therapy steps that could lead you to the right path and help you build a positive outlook towards life.

• Identify the problem and brainstorm solutions.
• Articulate positive statements as reminders to counteract negative thoughts.
• Explore new opportunities and ways to generate positive ideas.
• Try and visualize the best parts of your daily routine.
• Accept disappointment as a part of life.

Advantages of Cognitive Behavioral Therapy

With cognitive behavioral therapy, you will begin to stop and ask yourself questions about the action that you are going to take. You will start to analyze whether they are based on real rational thinking or is it an impulsive action due to a sudden spike in your adrenaline.
You have an open mind towards feedback and opinions from others instead of just brain washing yourself to give into your impulsive actions.

Benefits of CBT

CBT is all about training your brain to work the way you want it. You will be able to teach your brain how to learn and see things around the world in a new way.
The biggest benefit of CBT may be the fact that it will help you slow down your thinking. It will help to make a second thought before you take any impulsive decisions. It will make you think if the action you are about to take is based on any rational belief or not. It will enhance your clear and rational thinking ability along with a lot more other benefits.

• Your outcomes are better. Now that you are thinking more rationally and more clearly, your actions and the words you speak are more concise.
• You will finally learn to take a deep breath, relax and calm down. You will begin to not respond in a hasty manner like you used to in the past. You will learn to handle situations in a more relaxed and calm manner.
• You start to think differently about yourself. Once you see this calm and composed side of yourself, your self-confidence will boost automatically.
• Throughout this process, you will train your brain to stop thinking about negative unwanted thoughts. You will start to channel your brain towards positive thinking.

You will be in complete control. You will not allow any automatic negative thoughts to overwhelm your thought process.