March 17, 2022

How To Reduce Stress And Subsequent Weight Gain?

Author By - Asmita Bhattacharjee Categories Depression exhaustion fitness health meditation mental health professional help psychotherapy therapy

The terms ‘stress’ and ‘anxiety’ are related to feelings of fear and dread. These emotions can be felt by individuals at several instances at different points in their lives. However, in certain cases, the fear or nervousness seems to persist. This leads to all the evils associated with stress and weight gain. Cortisol or the stress hormone is released during instances of intense fear when the body prepares itself to either face the situation and fight it or to find ways of escaping that situation. The cortisol leads to several changes in our body such as an increased level of insulin, slowing down the process of digestion, reducing the rate of metabolism, etc. Cortisol weight gain is the result of a series of occurrences inside our body. In this article, we’re going to talk about ways to reduce stress and weight gain. 

  •  Practicing Meditation 

 Meditation is an excellent way of soothing our mind and rejuvenating our body. Meditation is a method that can go a long way in reducing stress, anxiety, and depression. Following a proper routine and meditating every day can control the levels of cortisol secretion in our body and make us panic less during a crisis. Individuals have to make a conscious effort to stay calm through practice. 

  • Following A Healthy Diet 

Having well-cooked, healthy food is extremely important for dealing with stress and weight gain. The evil of binge eating can be controlled only by consuming healthy meals at definite intervals. The key is to keep consuming small portions at regular time durations without having a long gap between two meals. Having very long gaps can lead to overeating. 

  • Working Out  

Exercising cannot be done away with when it comes to cortisol weight gain. Working out acts as a catalyst in the process of weight loss and has to be incorporated along with a healthy diet. Spot reduction exercises need to be done regularly to reduce belly fat. The desired results can be achieved only through consistency. 

  • Cutting Down On Caffeine

Coffee lovers are going to find this quite difficult to follow but it has to be done if stress levels need to be kept in check. Caffeine hampers the sleep schedule and that is an absolute no-no during such instances. Coffee can be replaced by other healthy drinks such as green tea, lemonade, etc. 

  • Spending Quality Time With Loved Ones

Stress and anxiety can be curbed by getting the support of loved ones. What one needs the most during stressful times is the assurance of a loved one. Being around the people who make one happy can contribute a great deal towards their mental and physical well-being. Stress and weight gain go hand in hand and need to be dealt with, together. It’s true that these can often destroy healthy lifestyles but at the same time, it’s totally possible to come out of these issues with proper discipline. 

March 15, 2022

Nutritious Foods Good For PMS

Author By - Asmita Bhattacharjee Categories fitness health mental health therapy

Post Menstrual Syndrome or PMS is a frequently appearing evil that menstruators face every month. It refers to extremely painful cramps, swelling, nausea, and irritability. As a result of making ourselves feel better, we often end up binging on unhealthy, high-calorie food. In this article, we’ll be talking about the best foods for PMS that are not only nutritious but also sumptuous. Once you start eating junk food, you won’t be able to stop and it becomes a vicious cycle. This may rapidly increase your body weight and lead to several ailments like PCOS/PCOD. Hence, the best way to satisfy your food cravings during your PMS is to follow a diet of nutritional value. This would help to boost energy levels and make you feel lighter while quenching your hunger at the same time. Mentioned below are a few foods that should be in your diet for PMS. 

  • Yogurt 

A rich source of calcium and vitamin D, talking about yogurt is a must when it comes to the best foods for PMS. Remember, the yogurt needs to be fat-free or low-fat, to be effective. According to experts, women who consume yogurt are known to have lower chances of developing PMS than those who don’t. It is the most pleasing and healthy morning or evening snack that you can think of. 

  • Dark Chocolates 

Not fond of dark chocolates? Too bad. But if you do, you’re for the win. It alleviates the signs of PMS like tiredness, anxiety, bloating, etc. Frequent consumption of dark chocolates can reduce the levels of cortisol or the stress hormone. Moreover, the antioxidants present in dark chocolates improve blood circulation and lower blood pressure by relaxing the blood vessels. If you don’t want to have it raw, you can play with it and add it to other preparations, creating new desserts. Dark chocolates taste amazing when consumed with strawberries or you can even make a delicious chocolate shake. 

  • Chamomile Tea 

Instead of depending on loads of caffeine, opt for a healthier alternative, chamomile tea. Caffeine can make you feel worse by adding up to the tenderness of your breasts, thereby making you feel irritated and uncomfortable. Chamomile tea is known for its soothing properties, concerning stress and anxiety. It also diminishes the intensity of period cramps and cures muscle spasms. When you come home after a tiring day of PMS, a warm cup of chamomile tea is sure to make you feel refreshed and rejuvenated. It’s one of the best foods for PMS. 

  • Broccoli 

The health benefits of broccoli are immense and it is one of the best foods for PMS. It controls the levels of estrogen and regulates the digestive system, thereby maintaining digestive health. The wide plethora of vitamins and minerals contained in it are responsible for aiding the well-being of women during PMS. These refer to Vitamins A, B6, C, E and magnesium, calcium, and potassium. Vitamin A keeps a check on the impacts of hormone fluctuations in the body. The best way to consume them is by boiling them and making salads or adding them to your main course, making them healthy.

March 9, 2022

What Is Postpartum Depression?

Author By - Asmita Bhattacharjee Categories Depression mental health postpartum depression professional help psychotherapy therapy

PPD or Postpartum depression is a complex mix of physical, emotional, and behavioral alterations that happen to women after giving birth to a child. It is associated with the social, chemical, and psychological changes that place when a woman gives birth to a child. It is a major form of depression that occurs within 4 weeks of delivery, according to a manual used to diagnose mental disorders named DSM-5. The chemical changes that take place are with regard to the levels of hormones. The estrogen and progesterone hormone levels that are extremely high during pregnancy fall back to their original stay within 3 days of delivery. Insomnia, fatigue, lower libido, mood swings, anger issues, etc, are some common symptoms of postpartum depression. Listed below are a few causes that might contribute to this type of depression. 

  • Lack Of Sleep 

This is a very valid cause as far as postpartum depression is concerned. Motherhood comes with a lot of responsibilities and this is the reason why mothers go through a lot of stress. The stress leads to insomnia. The lack of sleep and overwhelming emotions that come along with pregnancy are often responsible for a subsequent depression. 

  • Body-Image Issues 

Post pregnancy, your body would take some time to get back to how it originally was. Thus, more often than not, women feel less attractive and become conscious about their bodies after the birth of their child. Body-related insecurities might also lead to postpartum depression. 

  • Hormone Levels 

The sudden drop in progesterone and estrogen levels after delivery plays a major role in causing depression. There might be a dramatic drop in the levels of other hormones as well that are produced by the thyroid gland. This results in sluggishness, fatigue, and depression. 

What Is Postpartum Psychosis? 

This is a very complex mental illness that can be found in new mothers. This can happen within the first 3 months post pregnancy and has severe symptoms. Women suffering from postpartum psychosis may experience visual and auditory hallucinations and delusions. They often see things that aren’t real and showcase strange behavior. Immense restlessness and insomnia are other common symptoms. Such patients are often hospitalized because they are capable of hurting themselves and those around them. 

How To Prevent Postpartum Depression? 

The best way to prevent any kind of depression post pregnancy is to have realistic expectations for yourself and your baby throughout the duration of pregnancy. You should stay fit, and take good care of your health during the pregnancy months. Physical health is important but mental health plays a very vital role when it comes to childbirth. Do things that make you happy and feel good about yourself. The key is to give oneself the adequate time one needs to adapt to changes. 

March 7, 2022

Anxiety in Children

Author By - Asmita Bhattacharjee Categories anxiety Depression health mental health professional help psychotherapy therapy

In today’s millennial lifestyle and fast paced world,children often feel abandoned and neglected, stemming from feelings of dissatisfaction, fear and loneliness in them, which can adversely affect their individual development, growth and interpersonal relationships. The fear of being left behind and absolute solitude at a premature age, devoid of the warmth and shelter of parents can assume lethal forms as anxiety and depression. 

Anxiety refers to a chronic fear, worry or deep stress that repeatedly manifests itself in the thoughts and expressions of an individual and interferes in the regular day to day activities of that individual, hampering normal physiological and psychological function. In the case of a child, this includes hindrances in his school activities,playground activities as well as academics. 

Anxiety can be of various forms in a child. It can manifest itself as a sudden, deep-standing phobia including that of water, insects, spiders, dogs, cats or even closed spaces. It can also be expressed in the form of extreme craving or yearning for parents or loved ones and the fear of being left alone at home. This can also gradually develop over a period of time. This is also called separation anxiety in children. This can be also be manifested as bouts of physical illnesses and symptoms such as headache or migraine, abdominal pain, stomach upset, untimely fits of drowsiness, breathlessness, restlessness, nausea, dizziness, profuse sweating, shakiness and even panic attacks in severe cases. 

Anxiety can also be manifested in the form of social anxiety where the child fears any form of social interaction and communication including an increasing aversion towards going to school and places of gathering with a lot of people. The child loses interest in friends and mates and starts living in a recluse. The child also starts fearing the future and its uncertainty and looks at all prospects with dread and suspicion. The child feels helpless and is unable to handle situations which were once easily tackled by him/her. The child discontinues all hobbies and pastimes and feels lethargic, lazy and exhausted, with negative thoughts persistently clouding his mind. This suspends physical, mental, vital as well as emotional growth.

March 5, 2022

Understanding Clinical Depression

Author By - Asmita Bhattacharjee Categories Depression health individual counseling mental health professional help psychotherapy therapy

We often hear people talking about depression but do we actually make an effort in understanding what it exactly is? It is very important to understand what clinical depression is if we want to help someone come out of it, or just spread awareness in general. Depression, or major depressive disorder is a mood disorder that can result in persistent sadness or disinterest. The sadness that we’re talking about is not short-lived and cannot be treated by small gestures. There’s a feeling of helplessness, hopelessness associated with this sadness and it can last for weeks and months or even more, if not treated properly. Clinically depressed individuals often lose their will to live. Waking up everyday feels like a mammoth task for them. Feeling pessimistic, losing appetite, fatigue, aggressiveness, and self-harming tendencies are some common symptoms of depression. Some factors that might cause depression are mentioned below. 

  • Hormone Levels 

Alterations in female hormones like progesterone and estrogen during different points of time such as during menstruation, menopause, postpartum period, etc, might increase the chances of depression for menstruators. 

  • Brain Chemistry 

More often than not, there are certain chemical imbalances found in the brains of those who suffer from depression. These imbalances might be in areas that deal with our moods, thoughts, appetite, behavior, etc. 

  • Medical Conditions 

If you’re suffering from certain medical illnesses, you would be at a higher risk of being clinically depressed. Some of these are Parkinson’s disease, heart attack, cancer, insomnia, etc. 

  • Brain Structure

The structure of the brain is not the same for everyone. This plays a major role in determining whether we are prone to depression or not. It has been found out that if the frontal lobe of your brain is less active, there would be a greater risk of you being depressed. 

  • Family History 

If you’ve a family history of depression, you should be more careful because there are chances that you might develop mental illnesses as well. People who have a family history of depression should make additional efforts in taking care of their mental health. 

  • Childhood Trauma 

More often than not, our depression is the result of a past trauma that we are unable to let go of. The trauma becomes more intense if the incident takes place in our childhood. Disturbing memories from our childhood are extremely hard to get over. Sometimes, it might take years of therapy to come out of a childhood trauma. 

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