Navigating the Depths: Understanding Depression

Depression is one of the many complex mental health issues that many people face. It's not just a passing sadness either; it's a complicated web of feelings, ideas, and bodily experiences that can drag people into an endless battle.

Depression frequently appears as a chronically depressed state that interferes with one's capacity to enjoy routine activities. The world can seem gloomy, and even small chores can seem like enormous undertakings. It's critical to understand that depression is a serious, complex illness with a variety of contributing factors rather than a sign of weakness.

The stigma attached to depression is one of the obstacles in its treatment. People may be reluctant to share their struggles for fear of being misunderstood or judged.

What is Keto Diet? Why Ketogenic Diet is Bad?

What is Keto Diet?

The keto diet is a diet that increases fat intake and reduces carbohydrate and protein intake.It is a diet designed to treat children with epilepsy and brain tumors in the 1920s. Then, as one of the low-carb, high-fat diets, it can lower blood sugar in a short period of time, so it has developed into a diet recommended by the National Center for Cardiology in Japan and a research team at Duke University in the United States. 

The keto diet strategy is as per the following

Do not have more than 20 grams of carbohydrates per day and eat saturated fat. Pork, beef, and salmon are consumed in the form of saturated fat to sustain satiety. 

This diet is evaluated to be effective in treating diabetes, fatty liver, and obesity. 

But why is it that the Keto Diet is not good for the body these days? 

The keto diet quickly loses weight at the beginning. 

However, academics estimate that the weight loss effect is not due to fat, but due to energy supply restrictions. 

The keto diet is said to be unhealthy, When you eat fat, you feel full, but because digestion is slow, the feeling of fullness lasts a long time, reducing food intake. Also, when carbohydrate intake is extremely limited, increasing keto acids can adversely affect muscles and bones to prevent acidification in our body.

 In addition, excessive reduction of carbohydrates reduces glucose to the brain, resulting in reduced concentration. Long-lasting keto diet affects changes in blood pH, causing health problems. 

In particular, patients with type 1 diabetes may cause persistent hypoglycemic problems and fall into a coma due to hypoglycemic shock. Because of the rapid weight loss effect, you can make a big mistake of losing your health after starting the keto diet. 

In addition, a low-carb, high-fat diet can cause kidney damage, so caution is needed. 

People with chronic kidney, pancreas, and gallbladder disease, obesity surgery, skinny people, metabolic disorders, anorexia patients, children, etc. should avoid the keto diet. Therefore, researchers recommend consulting your doctor before starting this diet. 

Our bodies are honest above all else. When dieting, a diet of 50% carbohydrates, 30% protein, and 20% fat is appropriate. 

It is good to drink more than 2L of water a day and do aerobic and strength exercises for more than 30 minutes a day. The ideal weight loss without the yo-yo phenomenon is about 0.5kg per week. 

Diets with dramatic effects can disappear like bubbles, so let's take a healthy diet for our body slowly.

Abs workout - 15 minutes killer abs at home

 Do u want Killer Abs.

To train your abs, you need a balanced diet and plenty of rest, along with proper exercise. In this article, let's look at how to do abs exercises that you can do at home.

Step by step instructions to prepare your abs in only 15 minutes every day

Abs exercise is an exercise to strengthen the abdomen, which is the basis of many exercises, and there are various exercises that can be done at home. Please remember and follow the best abs exercises you can do at home, which I will introduce from now on.

Abs refers to the muscles in your stomach, but doing abs exercises can even train your upper body. In addition, it strengthens the muscles that support the pelvic muscles, hips, and spine. In other words, if your abs are strong, you can improve your athletic skills and make your daily life easier.

Abs exercises, which can be easily done at home, can be achieved in a short period of time with just one mat.

Abs exercises you can do at home

Here are a few  Abs practices you can do at  Home

1. Lie down and kick the scissors

The first ab exercise you can do at home is a scissor kick. Lie on the floor and place your arms on each side of your legs. Turn your legs alternately, lifting them at a right angle to your body, and then lowering them, but your feet should not touch the ground.

Repeat motion 30 times, lower one leg, count 5 seconds, and then change legs. If you want to get a solid effect, do three sets of 30.

Pay attention to straightening and lowering both legs equally, and after getting used to the scissor kick, try raising your legs and crossing your feet.

2. Raise your arms and legs while lying down

First, put your hands and knees on the floor and take a'cat' pose. Injury can be avoided only by straightening the back in line with the neck. Also, your knees should be placed under your hips and your wrists under your shoulders.

Now lift your left arm at shoulder level and your left leg at hip level, hold the posture for a few seconds, then return to the cat posture.

Repeat the same movement 15 to 20 times for the other arm and leg. If you want to increase the intensity of the exercise, lift the leg and arm in opposite directions.

3. Mountain climber, the best abs workout

Mountain climber, a great full-body exercise, is great for abs and aerobic exercise.

First, take a plank position and straighten your wrists at shoulder level. At this time, the body should be in a straight line from the shoulders to the feet.

Now lift your toes slightly and raise your right knee to your chest, then return to the plank position. Exercise the opposite foot in the same way, gradually increase the speed, and move the foot alternately without rest for 1 minute.

4. Hip lift

To do a hip lift, first lie on your back and bend your knees. Put your feet on the floor and your arms on each side, then lift your right leg upright.

Hold the center with your left foot, support your body with your hands and shoulders, and repeat the motion of lowering and raising your hips while raising your right leg.

5. Planks you can do at home

Plank is an exercise that doctors and trainers actively recommend. First, lean down and support your weight with your forearms, aligning your elbows with the ends of your shoulders. Put your toes on the floor and lift your buttocks so that your whole body is in a straight line.

While giving strength to your glutes, keep your back straight to avoid injury. Inhale and exhale, holding this position for 20 seconds.

6. Leg lift

The last exercise will make your belly slimmer. First lie down and attach your arms to both sides. Repeat the motion of lifting your legs up to the top of your hips at a right angle and lowering them to just before touching the floor.

The most important thing to do with this exercise is that you should never touch the floor while energizing your belly. It is also good to build resistance with the help of a trainer who can boost your feet.

You can do any number of abs at home. To get a quick effect, try a healthy diet and aerobic exercise in combination with your abs.

Are you aware of this Berry ??

 Aaronia Berry not many of us are aware of this fruit. Another name for Aaronia is  chokeberry it  is also known as 'King's berry'. 

It is a nickname that was favored by medieval European royalty. In fact, Aaronia was also a panacea for medieval Europe. Aaronia has gained high interest in the past few years as the powerful ingredients of Aaronia are known. Aronia is the "King Of Antioxidants" with the highest anthocyanin content among the numerous berries.

Aaronia Berry Immature 

As a result of a “Comparison of Anthocyanin Content by Berries,” conducted by a research institute under the US Department of Agriculture (USDA), aronia was found to be 1480 mg per 100 g. The gap with second place elderberry is 115mg, which is higher than raspberry (92mg per 100). It is about 123 times more than red apple (12 mg) and about 70 times more than strawberry (21 mg). It is about 3.8 times higher than blueberry (386mg)

Aaronia Berry Matured 

The anthocyanin component has excellent antioxidant effects. Anthocyanins are excellent at removing free radicals that occur after oxidation, reducing oxidative stress in our body. Aronia's strong antioxidant activity promotes collagen synthesis, strengthens capillaries, maintains elasticity and prevents wrinkles. It also helps blood circulation by improving lipids in the body and is effective in anti-aging. It is by far the best anti-aging agent. 

         

Here are some of Aaronia's strengths.

1. Anti-cancer effect

Aronia has been proven through several studies that it is excellent in anticancer effects. In a study conducted at the University of Maryland (2004), anthocyanin-rich grapes, bilberries, and chokeberries (Aronia) were tested for their potential preventive effect against colon cancer. 

As a result, Aronia showed the strongest inhibitory effect on the growth of colon cancer cells among all extracts. It is also excellent in preventing breast cancer. A study conducted at a Polish university found that Aronia inhibited oxidative stress in breast cancer patients, thereby lowering the rate of cancer cell growth.

2. Diabetes Prevention

There are many studies showing that Aronia is also effective in diabetes. A study published in the US National Library of Medicine (2015) found that anthocyanins, which are abundant in aronia, help strengthen the immune system associated with diabetes and reduce inflammation. In addition, in a study published in the British Journal of Nutrition (2012), as a result of conducting an experiment on insulin resistance, Aronia extract showed a positive response to insulin resistance. The research team has repeatedly confirmed that anthocyanins are effective in preventing obesity and diabetes.

3. Liver and stomach health

Aaronia is also beneficial for liver health. In addition to preventing liver damage, it is also effective in reducing symptoms such as inflammation. A study conducted in Japan in 2016 found that aronia has a beneficial effect on liver fibrosis. Aronia extract reduces the risk of liver cancer by lowering liver fibrosis caused by high fat diets. A domestic study conducted at Chonbuk National University in 2017 confirmed that Aronia has a significant effect in reducing the gastric inflammation caused by ethanol.

4. Weight loss

Aaronia is also great for weight loss. A research team at the Poznan Medical University in Poland has confirmed that the consumption of aronia reduces oxidative stress caused by diet. Aronia inhibits fat absorption and burns fat, helping to lose weight.

5. Cardiovascular disease prevention

Aronia is also effective in preventing coronary artery disease. In a study conducted at the University of Warsaw in Poland (2015), Aaronia reduced the risk of cardiovascular disease by improving blood flow by protecting plaque that occurs inside arteries. A study at the US Medical University in Poland also reported that cholesterol decreased after taking aronia and maintained normal blood pressure. It is effective in preventing cardiovascular disease and stroke through cholesterol suppression.

6. Eye health

Aronia's anthocyanin component is particularly good for eye protection and eye fatigue. 

This is the efficacy of Aronia and other purple berries. Anthocyanins help to break down and regenerate rhodopsin, a protein in the eye retina, to prevent eye strain and aid in recovery. It delivers antioxidants to microvessels, preventing damage to the blood vessels in the brain and eye and preventing aging. Rhodopsin naturally decreases with prolonged use of the eye or with age.

 

MIRACLE FRUIT-It does miracle for your body

                Avocado Healthiest Fruit

 Avocados, called miracle fruits and superfoods, are especially popular in recent years. Because it is mainly produced in Central and South America, it is a tropical fruit that is eaten  almost half a round of the globe. It was a fruit that was not easily accessible because of this long transport distance. This is because being vegetarian can make up for enough fats and proteins that may be lacking. In addition, as it contains a lot of dietary fiber that helps prevent chronic diseases, it has many health benefits and is helpful in diet, so avocados are currently hot at home and abroad.  Consumption of avocados has risen like never before.

However, while eating avocados has advantages, Why should we consider eating avocados at least once

    The uniqueness of Avocado

1. Needed by mothers?

It is known that avocados contain folic acid, which is essential for providing nutrients important for the health and growth of the fetus and mother. This is why many Chinese mothers, who are particularly interested in the health of their children, have started to consume avocados.

2. As you get older?

Eating good food properly and well is the most important thing to your health. In particular, avocado is a particularly good fruit for older people because it has an excellent effect on activating brain cells and connecting nerves in the brain. Some studies have shown that the memory and problem-solving ability of the group that ate a lot of avocados was better compared to the group who ate a lot of avocados. Avocados also contain sulfates, which contain vitamin C, which is essential for preventing aging and degenerative diseases such as cancer, heart, cardiovascular disease and Alzheimer's (memory loss), which helps people with these diseases.

3. On the skin?

Avocados are rich in vitamins C and E, so they have a good effect on our skin. For the skin, it is known that it is more effective to apply it directly to the skin than to eat it, because the fat in avocado strengthens the skin barrier.

4. Food + Avocado?

Avocados have elements that promote metabolism and allow you to control blood fat, which can help you lose weight. This is why the preference for this fruit, which has a light taste and even weight loss effect.

Ten Spiritual Realms - Ten Worlds also known as Ten different States of Mind.

Buddhists speak of Ten spiritual Realms, each representing a different state of mind.

Four of them are related to the evolution of consciousness, while the remaining six are not 'evolved'.

 Life: what to do if you feel meaningless

  What the human condition needs

It is called Self-defense in Eastern philosophy

According to Buddhist cosmology, there are 10 spiritual realms that become 10 different mental states. This state gives the mind a specific emotion for each of them. 

In other words, a predetermined aspect prevails every moment.

Buddhists teach that all ten spiritual realms are not equal. Of these, four are rated superior and six are rated inferior. A state of superiority stems from voluntary search, desire for discovery, and self-improvement.

The four inferior states take into account the reaction to the outside world. These are the states of mind in which existence is influenced by external forces. They do not lead to evolution, but to pain. Let's look at 10 spiritual realms.

              Ten profound zones of Zen Buddhism

                                     10 Spiritual Realms

1. Learning

'Hearing the sound' is another name for this.

It compares to the individuals who watch reality, need to find out about it, and are available to finding and understanding reality

But this superior state depends on the outside. People in this state seek truth through their senses or what others tell them.

2. Implementation

This is the second of the ten profound domains

Another name is the 'one who awakens from the cause'.

It compares to a more prominent degree of self-sufficiency. On account of perception, exertion, and contemplation, individuals can be aware of the 'why' of things. At the end of the day, comprehend the law of circumstances and logical results and how it is figured it out

3. Bodhisattva

The word bodhisattva refers to a state of mind that is achieved through compassion and altruism.

People in this state feel a real desire to free others from suffering and lead them to enlightenment. Giving and helping are the source of happiness and peace in this situation.

4. One of the Ten Spiritual Realms: Buddha

It refers to the state of Buddhism's enlightenment, the state of Buddha, at the highest of the ten spiritual realms. It is also the highest class and identifies those who have attained true enlightenment.

Buddha refers to a state of absolute inner peace that cannot be changed by any external situation. It is characterized by wisdom and infinite compassion.

5. Hell

Hell is the most minimal of the ten spiritual realms. It's a mental state that absolutely lacks freedom.

Sometimes, you're completely overwhelmed by the pain that traps you. For some, hatred and destructive feelings bind and choke the person in them.

6. Hunger

Unsatisfied hope dominates the realm of hunger. This is because if you have desire, you lack satisfaction. That is why everyone who is full of desire is inevitably lacking.

'Hunger' in a symbolic sense makes people miserable and makes people act intemperate. If you can creatively change that desire, you have a willingness to be a better person.

7. Animal

'Animality' is the state in which people get immediate and irrational satisfaction. Impulse, neither reason nor mind, dominates this state.

Animals fear the powerful and abuse the weak. In this state, life is not a space to create, but a fight to survive. When animality evolves, it becomes loyalty and generosity.

8. Anger

It is also referred to as the'area of ​​anger,' which is the main characteristic of competition. When you're angry, you're always inclined to compare yourself with others to become a better person.

People in this state are arrogant to the weak and flatter the stronger. People can be conscious when this is the case, but it is only the purpose of achieving selfish goals. When it evolves, it leads to self-esteem. anger

9. One of the Ten Spiritual Realms: Humanity

People in this state have the ability to reason. Therefore, they can distinguish between right and wrong.

They also control their actions. Passion for abstract ideals and vulnerability in the negative are characteristic of this state. From there they have the potential to develop into a state of superiority.

10. Ecstasy

'Heavenly Being' is another name for those in this state. The joy and pleasure of fulfilling your wishes and getting what you want defines this ecstasy state. But this happiness is temporary.

Tags: Buddhism, Ten Worlds, Ten Spiritual Zones, Mental States 

Meditation -The types and benefits of Meditating

What is Meditation. How it effects our Body and Mind? 

Meditation refers to closing your eyes and pondering or calming your mind. Although meditation has a strong image of yoga, it is in fact attracting attention as a method of mindfulness that facilitates business. Here, we will explain the effects, benefits, and types of meditation, as well as easy ways to do it. Let's start meditation today.

Benefits and effects of meditation

Meditation is a calming process that allows us to eliminate and eliminate extra thoughts. Because you can reset your thoughts and feelings, you can also eliminate past mistakes and anxiety about the future. You can get a deep relaxing effect by directing all feelings toward you to your present self.

Besides, meditating can make you heartless. To become unconscious is to stop thinking. It can calm the brain activity that was dominated by thoughts and feelings, which leads to the rest of the tired brain. The benefits of meditation are that your brain recovers from fatigue, so you can concentrate and become stress-resistant.

Types of meditation

There are many types of meditation. In recent years, “Mindfulness Meditation,” which is also used as a business method, and “Meditation Yoga,” have received particular attention.

Mindfulness meditation is designed to help you focus and improve your work performance by focusing on "now and there". In recent years, more and more companies are incorporating mindfulness meditation in training and workshops.

Meditation yoga is a meditation in which you become innocent and concentrate on your inner self while creating a yoga pose called the 'lotus position'. Besides being practiced as a lesson in a hot yoga studio, you can also practice it at home by doing yoga.

Meditation is also great for relaxing, calming and organizing thoughts before going to bed or when you are tired. We will introduce you to breathing yoga that you can practice at home today from 10 minutes.

First, prepare a chair and sit down. Close your eyes lightly or open thinly and look diagonally forward to keep your back straight.

When you breathe in, you feel bloating in your tummy and chest, and in your heart, you hear "bulge, bulge." Instead of being aware of chest and lung movements, it's OK to breathe as you want it to be natural.

As you exhale, focus on your tummy and chest shrinkage. As the tummy and the chest shrink, this time, I play "shrink, shrink" in my heart.

By exercising breathing movements in your mind in this way, you prevent extra thoughts and relax your mind and brain.

Incorporate meditation for a stress-free life! 

By incorporating meditation, you can reset feelings such as anxiety and anger, and summarize your thoughts. There is no particular cause, but is there a time when you feel uneasy? In such a case, let's spend comfortably by incorporating happy meditation into daily life, such as improving concentration and stress.