Premenstrual dysphoric disorder (PMDD), a severe, frequently debilitating prolongation of PMS, affects three to five per cent of menstruating women. What makes it unique? Women with PMDD often have at least one noticeable emotional and behavioural symptom, according to the Mayo Clinic:

1. Despair or hopelessness
2. Anxiety or stress
3. Extreme irritability
4. Excessive irritation or anger

While menstruation is commonly thought to be a purely physical event, PMS and the more acute PMDD demonstrate that your monthly periods can have an influence on your mental health. This is why…

Hormones

According to research, PMDD is linked to reduced levels of serotonin, a neurotransmitter in the brain that aids in the transmission of nerve messages. Because serotonin regulates mood, sleep, and pain, changes in serotonin levels can contribute to PMDD systems.

While both PMS and PMDD are associated with underlying sadness and anxiety, the hormonal changes that accompany a menstrual cycle can exacerbate the symptoms of mood disorders.

Mimicking depression

This means that women who suffer from PMDD face the dangers of significant depression, such as an increased risk of suicide during the two weeks they are affected. Women who have a personal or family history of mood disorders, such as severe depression or postpartum depression, are more likely to develop PMDD in the first place. However, unlike acute depression, PMDD symptoms subside or disappear around the onset of your period.

The opposite consequence is also true. Mental health issues, in general, can cause or exacerbate period troubles. According to research, women who have an anxiety condition or a drug use problem are more likely to have shorter menstrual periods. Irregular menstrual cycles have also been related to eating problems and depression, and women with bipolar illness are twice as likely to have irregular menstrual cycles.

Other factors

Stress, a history of interpersonal trauma, seasonal changes, and socio-cultural factors can all have an influence on PMDD development. It is uncertain if PMDD is inherited, but PMS symptoms are 30 to 80 per cent of women who suffer from PMS report that other women in their family also suffer from the condition.

A big majority of women seeking therapy for PMDD (40%) really have underlying mood disorders, so it’s critical to have a thorough examination to ensure you get the best care.

Diabetes, as per Ayurvedic specialists, emerges as a result of agni-dysfunction, which leads to elevated sugar levels. Currently, there are a variety of drugs available to assist regulate blood sugar levels, including ayurvedic pills for diabetes. 

Copper Vessels

According to Ayurveda, consuming water from copper vessels has long been recommended owing to the health advantages it provides. Reviving this practice, according to Ayurvedic specialists, can aid with general bodily well-being and reduce oscillations in sugar levels. It is advisable to add a cup of water and let it overnight before drinking the next day.

Sadabahar

Sadabahar, commonly known as periwinkle, is a plant species that is mostly found in India. The leaves and flowers of this perennial shrub have been shown to be useful in the treatment of type 2 diabetes. The plant can also be used to treat various health issues such as malaria and throat irritation.

To organically regulate blood sugar levels, eat a few raw Sadabahar leaves. Another approach as per Ayurveda is to take it is to simmer some Sadabahar flower in a glass of water and then sip it on an empty belly every morning.

Jamun

Java plum is also called Jambu or Jamun. It is one of the most effective fruits for diabetes management. For decades, this fruit has been used to help control diabetes. It aids in the regulation of blood glucose levels. It contains 82 per cent water and is thus excellent for diabetics as well as those looking to lose weight.

Turmeric

Turmeric is a ubiquitous spice with several health advantages and is hailed about in the texts of Ayurveda. It includes curcumin, which is thought to be beneficial in the prevention of type 2 diabetes. Turmeric may be used as a spice in everyday cuisine. It is utilised as a component in Ayurvedic medicines to help maintain hyperglycemia.

Yoga

Yoga is recommended by Ayurveda to aid with blood sugar management. Yoga promotes overall health enhancement. This aids in the natural management of diabetes. The following are some Yoga asanas that might be beneficial to diabetics.

1. Surya Namaskar, also known as sun salutation, is a sequence of yoga positions that aid in the expenditure of calories and the maintenance of fitness.
2. Paschimottasana is a sitting forward bend that must be performed.
3. Bridge posture, also known as Setu Bandhasana, should be practiced on a regular basis.
4. Another beneficial yoga asana is Virabhadrasana, often known as warrior posture.
5. Pavanamuktasana, or wind-relieving position, is beneficial to diabetics.
6. Mayurasana, often known as the peacock position, is another beneficial asana.

Side effects on physical health

Respiratory:

When we are agitated, we tend to breathe quicker in order to transport oxygen-rich blood to the body. Some people describe feeling as if they can’t breathe or as if they have a weight in their chest.

Cardiovascular:

Stress causes your heart to beat faster and your blood vessels to contract, diverting more oxygen to your muscles and giving you the power to fight or flee the trigger.

Digestive:

Acid reflux, ulcers, stomach pains and cramps, bloating, diarrhoea or constipation, nausea, and vomiting are all increased by stress.

Muscular:

To protect oneself from damage, the muscles tend to tense during stressful circumstances and then relax.

Immunity: 

Chronic stress weakens one’s capacity to fight illnesses, leaving one more susceptible to attack and viral diseases. It can also have an impact on healing time.

Diabetes: 

When anxiety is prolonged, the body may be unable to keep up, and glucose levels raise the chance of developing type 2 diabetes.

Oral: 

Bruxism, or jaw clenching, can also be triggered by stress, which can have long-term consequences for one’s dental health.

Sexuality and Male Reproductive Health: 

Chronic stress can cause testosterone levels to plummet, affecting sperm production, sexual dysfunction, and infertility. Chronic tension can also lead to tiredness, which can result in a decrease in libido.

Sexuality and female reproductive health: 

Depletion can also result in a lack of libido in women. It can also have an effect on the menstrual cycle, causing changes in menstrual periodicity and flow as well as heightened menstrual discomfort and cramping.

Consequences for mental health

Sleep: 

Stress tends to make it harder to fall and take naps. It may also have an impact on one’s sleep cycle. Insomnia can be caused by chronic stress.

Appetite:

Anxiety has an effect on appetite, which may either increase or decrease.

Loss of control:

Tension may make you feel overwhelmed, which can make you feel like you’re losing control. This can exacerbate emotions of tension.

Mental health conditions:

Chronic stress can raise the likelihood of depression, severe anxiety, emotional problems, and drug abuse problems. When one finds it impossible to manage the pressures, it can also generate frustration and increased angry outbursts.

Yoga for drug addiction recovery 

Yoga lessons are now offered on a regular basis at many drug addiction recovery facilities. And, because yoga asanas (postures) and pranayama (breathing exercises) may be done by anybody, at any time, and from any location, addicts can strive to enhance their recovery even when neither a therapist nor a sponsor is accessible. These yoga positions are suggested to assist substance abusers in bringing serenity and quiet into their daily life. Here are some other ways yoga can help you recover:

Promotes alertness 

Yoga can assist substance abusers in maintaining the concentration required to be psychologically healthy and engaged in their drug addiction recovery goals. Furthermore, yoga training stresses being aware of one’s thoughts and sensations without the urge to “numb out” with narcotics.

Limits desires 

Yoga helps people establish a peaceful state of mind, which helps them resist cravings. Yoga has also been proven to naturally raise levels of the pleasure-inducing neurotransmitter dopamine following withdrawal when the brain is basically deprived of the molecule.

Provokes prefrontal cortex 

Long-term yoga practice assists in the development of the prefrontal cortex, the section of the brain responsible for self-control and an area that is greatly affected by substance use.

Aids in the treatment of insomnia 

Yoga gives rest to the neurological system, which results in greater sleep as a consequence.

Yoga and the brain 

Yoga has long been used to help reduce stress, and scientific research has shown a correlation between practising yoga and coping with stress through regulation of the response to stress, according to Harvard Health. When a person is stressed, his or her heart rate, blood pressure, respiration, and body temperature rise.

Yoga may have an effect on this system by controlling and harmonizing stress chemicals such as cortisol and adrenaline. Regular yoga practice may also increase grey matter and brain areas involved in stress management, such as the hippocampus.

A comprehensive study on fitness and mental health discovered that exercise could change how your brain operates and reduce despair and anxiety.

The five exercises below have a high potential to improve your mood and increase your desire for physical—and eventually mental—strength.

30 Minutes Of Walking + 30 Minutes Of Meditation

According to research published in Translational Psychiatry, spending 60 minutes split between meditation and exercise can considerably reduce sadness and ruminative thoughts.

Spend 20 minutes practising sitting meditation to replicate the method used by researchers with study participants. Then, for the following 10 minutes, walk gently and concentrate on your feet as you go from one foot to the other. This permits blood to circulate to your extremities before beginning the aerobic component of your activity.

Following the meditation and gentle warmup, walk for 30 minutes at 50 to 70% of your maximum heart rate. (During this 30-minute cardio segment, researchers recommend a five-minute warm-up and cool-down.) According to the Centers for Disease Control and Prevention (CDC), you may calculate your heart rate by subtracting your age from 220. As a consequence, your maximal age-related heart rate is calculated.

Tai Chi Session of 30 Minutes

According to a peer-reviewed study published in The Lancet Psychiatry, a mindfulness physical exercise such as Tai Chi can provide excellent mental health changes—even more so than high-impact workouts.

Tai Chi is an ancient Chinese martial technique that is practised worldwide for its health advantages. The practice consists of a sequence of slow, gentle motions that use a mix of breath, mind, and physical exertion to achieve inner serenity.

Because there are no formal guidelines, Tai Chi training plans vary, but all practices are meant to strengthen your muscles and enhance blood flow.

Before enrolling in a Tai Chi lesson, the National Health Service suggests observing a class or attending a free trial session.

Local lessons are available through community recreation programmes, gyms, and private instructors.

A Set of Hatha Yoga Exercises

Yoga’s good mental health impacts are extensively documented. In a systematic evaluation of yoga targeted at relieving melancholy and depression symptoms, hatha yoga (a style of yoga that teaches physical postures) was shown to be effective in lowering feelings of depression.

The following five hatha yoga positions, which you may do in a series or on their own, can help you deal with sadness:

Child pose

Forward sitting folds, such as the child’s posture, can help to calm and relax your body. The position lengthens your body and connects you to your breathing rhythm.

In practically all yoga practises, this is a common resting posture.

Downward facing dog

Downward Facing Dog is an inverted stance that helps to shift pressure to your crown, which helps to calm your mood and emotions. (Inverted positions have the head lower than the heart.) 9 If your hamstrings don’t stretch out, remember to keep your weight in your legs and bend your knees.

Bridge pose

Bridge and chest expansion postures expand your heart, making you feel cheerful and confident.

In the bridge posture, you lie flat on your back with your knees bent and your hips lifted up. This allows your chest to expand from its tucked-in position and improves your posture, instilling confidence in your thoughts and preventing emotions of despair.

Corpse pose

The corpse posture, also known as the relaxation pose or Savasana, is the ultimate relaxation stance. It is the last posture in practically every yoga session. For maximum benefit, lie in the stance for five to ten minutes.

Headstand: A more advanced move

The Sirsasana, or headstand posture (for the more experienced yoga practitioner), is an inversion that can help fight depression by stimulating your emotional centre and decreasing the production of cortisol, often known as the stress hormone.

The posture also energises the body since it engages several body components, including the shoulders, head, hamstrings, spine, and core. The headstand also necessitates total equilibrium across your entire body.

If a headstand is too difficult for your current yoga level, you may adapt it by practising it against a wall or with a spotter grabbing your feet and knees.

Balance Routine in 10 Minutes

Researchers discovered that as little as 10 minutes of physical activity enhanced moods in a comprehensive review published in the Journal of Happiness Studies on the association between exercise and happiness. Researchers discovered that balancing exercises were successful at producing these higher emotions in randomised controlled trials. 12

Balance exercises that might increase happiness include:

Heel-to-Toe walking

Begin this basic balancing exercise by walking heel-to-toe in a stable, neutral stance, with your head held high and your gaze front 10 to 12 feet, and repeat five times. Walking heel-to-toe, like chest expansion positions in yoga, opens up the heart and makes you conscious of your posture for improved confidence.

Walking on your toes

Walking for 10 steps with your toes lifted off the ground will help you exercise various leg muscles. You should do this workout for a few minutes. If you feel any tension in your feet, take only a few steps.

Researchers discovered that a balance training programme improved self-efficacy and walking speed, but even better, participants considered the exercises entertaining and pleasurable in a study on balancing activities such as toe walking.

Sit-and-Stands

This exercise begins with you sitting in a chair and lifting yourself up, pushing through your feet to achieve balance. This sit-and-stand exercise works your core, hips, and legs. You should do this ten times.

According to published studies, despite the fact that this is a simple exercise, it has neurological health advantages.

Standing keeps your brain engaged and concentrated on the action; it also promotes blood circulation and oxygenation of the brain.

Leg raises with straight legs

To begin a straight leg raise, lift one leg up backwards while keeping your core engaged and your knees straight. As your thigh rises off the floor, try to keep your knee straight. Hold your leg up for two seconds before lowering it. This exercise can be done for 10 to 15 repetitions before switching to the opposing leg.

According to the American Council on Exercise (ACE), incorporating balancing exercises like the straight leg raise can increase your total energy expenditure and enhance your capacity to accomplish what you like.

50-Minute Nature Walk

When you’re feeling depressed, travel to the nearby green hills, according to research on the health benefits of exercise and nature.

Researchers assessed individuals’ positive and negative affect, anxiety, and perceived stress before and after the following: a 50-minute stroll among the woods, a 50-minute walk along a busy road, and a time of performing regular everyday chores Forest walks produced the greatest increase in psychological status, according to the findings.

• To prioritise your safety in the woods, the CDC suggests:
• During hot weather, choose routes that are shady or near waterways.
• Bring water with you. You will need to drink more in chilly temperatures.
• Bring a companion for safety in numbers (and the mental health benefits of friendship).
• Make use of aid. A trekking stick helps relieve some of the strain on your legs and knees.

A Word From Fitness India Show

Sadness might be brief for some people. You’re depressed one day and OK the next. However, this is not the case for everyone. Consider seeking help from a healthcare expert if you are experiencing persistent feelings of sadness or chronic depression. Seeking assistance can give vital finances and medical assistance; you do not have to endure alone.

Body Positivity

Body positivity also tries to assist individuals to understand how popular media themes influence people’s relationships with their bodies, such as how they feel about food, exercise, clothes, health, identity, and self-care.

Neha Parulkar

31-year-old Neha Parulkar has frequently openly discussed her problems as a “fat kid” going through puberty and the difficulties she endured as a result of her weight.

“It’s OK to not be flawless; nobody is,” states the profile blurb of the Mumbai-based plus-size model and social media influencer who promotes body positivity and self-acceptance. She frequently utilises personal anecdotes to help her followers feel involved and realise the value of self-love and promote body positivity.

Harnaam Kaur

Even in 2022, hair removal advertisements typically display pristine models, and the body hair stigma persists. Harnaam Kaur, 31, is determined to alter that.

Harnaam has been subjected to cruel taunting and mockery as a result of having facial hair owing to a medical issue. Instead of succumbing to the pressure, Harnaam chose to defy social norms and embrace herself for who she is in order to pioneer body positivity.

Harnaam’s social media postings show an unabashed Harnaam who proudly promotes a beard. She is also the youngest girl with a full beard, according to Guinness World Records.

Alok Vaid-Menon

Alok Vaid-Menon is an Indian-American author. Alok Vaid-Menon’s public profile, where he relentlessly publishes on body imaging, is no less stunning. Alok’s social media sites attempt to normalise body hair and the notion of self-acceptance, in addition to concentrating on gender fluidity.

Sakshi Sindwani

Located in Delhi When Sakshi Sindwani chose to enter the modelling industry, she did not allow her “weight” to become an impediment. The fashionista, who advocates in “parading and not disguising her curves,” hopes to teach others through her social media profile ‘StyleMeUpWithSakhi’ about the value of self-love, body positivity and confidence, as well as the necessity of never succumbing to “societal conventions.”

Diksha Singhi

Diksha Singhi is as authentic as it gets on social media, as the digital producer and influencer inspires her fans to feel comfortable in their own skin. Her blogs address common misunderstandings regarding obesity and excess weight, as well as her personal experience with anxiety and eating disorders. Diksha, a fitness fanatic, hopes to shatter the “thin implies fit” attitude with her social media following.

1. Whole(some) foods

Making a deliberate effort to load your plate with more complete foods (such as vegetables, fruits, whole grains, legumes, nuts, seeds, and pure protein sources) and fewer processed foods is the simplest approach to start a healthy year (like bread, cheese, processed meats & pre-made frozen meals).

2. Move a bit more

If you’re still on vacation and getting a hiatus from your typical fitness habits, you can conduct mild to moderate activity this week. To avoid fitness level drop and muscular discomfort after you resume your usual activities, your body still needs to move, even if it is only brisk walking or bodyweight exercises for resistance training. Then, make a strategy for and carry out your well-balanced, efficient workout routines into the list of your New Year resolutions.

3. Don’t drink maybe?

According to the World Health Organization, there is no safe amount of alcohol intake, and for many people, even moderate levels of alcohol intake can still be associated with considerable health concerns. Understand that drinking less alcohol is always better for your health, and it is totally OK not to drink.

4. Sleep (yes you read that right)

We typically prioritise networking above resting because overworking has become a badge of pride in our culture. Sleep deprivation and poor sleep quality can result in major health concerns such as insulin resistance, neurological issues, weight gain, depression, and anxiety, to mention a few. As a result, it is critical that we obtain 7-8 hours of excellent sleep every day in order for our bodies to function efficiently.

5. Place a premium on emotional and mental wellness

Always strive to enhance your mental health and well-being so that you may devote your energies to more useful and meaningful activities that benefit everyone around you.

Practice self-expression (exercising, talking with others), self-care (exercise, beauty care, spa, massage), and mindfulness to prevent and manage stress in your life (meditation, mindful eating, and mind-body exercises like yoga) for this year’s New Year resolutions.

6. Get rid of the drama

New Year resolutions have a reputation for being SUCH A BIG DEAL. And it is only because of our reputation and expectations that we are unable to meet them. Achieving our health objectives needs focus, time, and dedication. Starting right away, taking little measures, and making health your “normal” will set you on the road to success — both in the short and long term.

We understand it might be a little hard to understand and accept that a few vibrations and sounds could help you in ways you could not imagine, but here’s a list of things you can try for yourself and heal in ways medicines couldn’t help.

Whether your conscious mind is paying attention or not, your body takes cues from sounds and rhythms to either get energized or slow down accordingly. Sound therapists believe that your body contains energy frequencies in varying degrees. 

Sound Therapy may involve:
– Listening to music
– Singing along to music
– Grooving along with the music
– Meditating

TYPES OF HEALING SOUNDS:

There are a few different types of sound therapy, each with different benefits. Here’s a list of the popular ones that you could definitely try out:

1)  NATURE SOUNDS:

Be it the winds gusting by or the leaves rustling, nature has its way to heal you. Listening to natural sounds may be simple and easily accessible, and is capable of positively affecting the major human stress systems.

Be it the dreamy ocean, or the passion piano, the waterfall or the Hawaii breeze, they are incredibly useful whether you’re working, traveling, sleeping, or just relaxing. Even if you don’t have any time to sit down for just one minute, you can play this music in the background to calm yourself.

2) SOUND BATH:

A sound bath is a meditation class that aims to guide you into a deep meditative state while you are enveloped in ambient sound played by instructors, or sound therapists. Instruments that make deep, resonating vibrations are popular instruments used for sound baths.

It helps with mental health conditions like depression and anxiety. Moreover, it works with reducing physical pain. The vibrations lead you deeper into a state of contemplation or relaxation, shutting off your body’s fight-or-flight reflex. As long as you try to focus on the sounds, your breath, and being present, you will likely experience some level of relaxation, even if you don’t reach a meditative state. 

3) CLASSICAL MUSIC:

Classical music does your body good – specifically, your heart. Want to better your mood, productivity and creativity? You know what to choose. Along with that, relieving pain, boosting memories, and actually helps put you to sleep.

You could brighten up your journey with music. Apart from being good to the soul, it has various health benefits: Decreases Blood Pressure, Boosts memory, Reduces Stress Levels, Supercharges Brainpower, and many more. 

4) TUNING FORK THERAPY:

It helps balance the energy of your body. Solfeggio tuning is a vibrational frequency that aids in moving energy, removing energy blocks, and increasing energy flow. Therefore, Tuning Fork Therapy may help reduce pain, increase circulation, balance emotions, and increase overall energy.

Help innate the body, mind and soul and create opportunities for perfect health and balance for your development.

There’s always hope ahead. In conclusion, While there might be little risk to listening to music, find the sounds that work for you and bring a sense of balance to your life.