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As the new year approaches, everybody starts to develop resolutions for the coming year and make the coming year better than the one before. Doing so gives us hope and even inspire change.

A lot of times new year’s resolutions end up worsening our well-being by making us feel like losers when we fail to live up to our goals. It also brings pressures to conform to the ideal standards- to be thin, be happy, progressing in life, and always be healthy.

Resolutions to consider for better mental in 2020

Cut down on bad habits

You may have been excessively drinking or smoking and overeating, which causes damage to your health. Habits like procrastination are also creating an unhealthy mindset and lack of motivation. It is time to cut ties with such unhealthy habits.

Taking care of physical health

Our mental health is vastly influenced by how we are doing physically. It is important to take care of your physical health to have good overall well-being. Some of the ways you can take care of your physical health is by:

• Exercising
• Improve your sleeping habits
• Eat healthily

Get yourself out there

Quite often we tend to stay in our houses and put ourselves in a shell that keeps us isolated from real contact, hurting our mental health. Try joining some club or group which will help make new connections and create a sense of community, also help others or do some volunteer work.

Limit your screen time

There is found a negative impact of social media on mental health. We often end up comparing their onstage moments without backstage life. We are not setting an unrealistic goal of giving up social media, rather limit your usage and be conscious of how you use it.

Practice self-care

We very easily focus on what others need from us but we forget to make ourselves a priority in our own lives. It is very important to practice self-care to improve our mental health. some techniques through which you can practice self-care are:

• Plan time for yourself
• Journaling
• Don’t be hard on yourself
• Practice gratitude

Get help

If you ever find yourself struggling with a mental health problem, promise to get yourself help. Try reaching out to your friends and family but it important to get help from an experienced psychologist.

To learn more about Dr. Prerna Kohli click here

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Also Read New Year Resolutions & It’s Almost 2019

Mental health interprets the degree of a person’s psychological, social and emotional wellness. It affects our thoughts, behaviour and emotions. From the ability to perform a simple daily life activity like getting up in the morning to the ability to enjoy life, all can define mental wellbeing.

Factors contributing to mental health

Whether you are a toddler or a full grown adult, having a content state of mind is important for everyone. A person could be very resilient and deal with hardships very calmly. On the other hand, someone else might be extremely delicate and hassle while meeting heads on. There are certain factors that define how a person d our actions and reactions, which are:

Intrinsic factors

The genes and the neurochemistry come under this category. Also, a family history of psychological disorders adds on.

Extrinsic Factors

A person’s environment and life events also affect mental health.

Early signs of unstable Mental Health

If you or someone you know experiences one more than one of the following symptoms, may indicate an onset of a mental illness:

• Change in sleeping patterns
• Extremely low levels of energy
• Mood swings
• Losing interest in social interaction
• Body aches
• Increased use of drugs or alcohol
• Hopelessness
• Irrational arguments with friends and family
• Feeling disorganized
• Self-harming behaviour
• Suicidal thoughts
• Losing interest in daily life activities
• Hallucinations or Delusions

Why mental health counselling is important?

Have you ever come across a person who has been diagnosed with stage 1 cancer and waited to reach stage 4 to finally opt for a treatment? However, we often stumble upon people who are suffering psychologically but turn a blind towards their mental wellness.

Moreover, mental health is as important as Physical health. If mental health was so uncomplicated, a person would not have been breaking one’ necks in the first place. Feigning to be compos mentis, when you are in an absolute dolour, is actually more debilitating than the illness itself.

In conclusion, if you or someone you know finds it tough to pass even a single day, the person needs help. Professional counselling helps you to cope with stress, understand others and form life decisions. It also helps you to enhance your communication and interpersonal skills. You are able to articulate your thoughts and enhance your sense of self-worth.

A stable mind creates ripples of positivity and helps you look towards the brighter side of life.

Know more about Dr Prerna Kohli

Read more about Mental Wellness

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Very frequently a change in behavior is an indication of mental illness. If you or a loved one shows these signs it is a good idea to be in touch with an experienced psychologist who can quickly help you decide if it is the onset of a Mental Health issue and if some treatment is required.

Not sleeping at night / or stay awake late at night

We as humans require 7-9 hours of sleep daily. Preferably this sleep should be at night. Not sleeping at night or not sleeping sufficient numbers of hours leads to unnecessary stress on the body, which can result in some mental health issues.

Worrying about tomorrow

Excessive worrying about the coming day is a sign of anxiety. People who are unable to sleep at night because they are worried for the next day most likely are suffering from anxiety which needs treatment.

Repeating some daily rituals

Certain daily rituals are healthy and beneficial, such as brushing your teeth or saying a quick prayer. When doing a daily ritual repeatedly such as checking if the gas is switched off prior to leaving the house, or that the front door is locked can be a sign of Obsessive Compulsive Disorder (OCD). OCD needs treatment from an experienced Psychologist.

Needing alcohol after work

It is completely acceptable to have an occasional drink of alcohol while socializing with friends and family. When it becomes a depression.

Extreme fatigue or tiredness

Feeling fatigued or being tired all the time can either be the sign of a medical condition such as diabetes or high blood pressure or of depression. Either case it requires treatment.

Mood swings

Feeling extremely happy and then the pendulum swings to extreme unhappiness is a sign of bipolar. This requires treatment with an experienced Psychologist.

If you or someone you love is suffering from these symptoms it is advised to consult with an experienced Psychologist. The Psychologist who will help you alleviate your doubts and guide you on any treatment if required.

To learn more about Dr. Prerna Kohli click here

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The ketogenic diet has become one of the most sought-after dietary regimes in the world of health. And Kim Kardashian West, Hollywood’s prominent reality star being its advocate has turned many people into keto devotees.

Not just a perfect midriff, this diet helps you to boost your mental faculties as well.

What is the ketogenic diet?

The ketogenic diet is low-carb and high-fat dietary plan. It also includes proteins requisite for the person. It entails very low intake of carbs and replacing it with fats and proteins. Due to this, the body enters a metabolic state called ketosis.

Our body attains energy from either glucose or ketones. When carbohydrates breakdown, it produces glucose and when fats break down, ketones are produced. Proteins break down into amino acids. The body adjusts to this state where the glucose is no longer the prime source of energy. Instead, the body learns to derive it from the ketones.

How Ketogenic Diet helps boost mental health?

The diet is widely known to be used for various mental disorders and there are various researches and studies to support the same. Epilepsy, Autism, ADHD, Bipolar, Depression, Anxiety, etc. are few of them.

Keto refines the brain chemistry. The amino acids obtained from proteins’ breakdown build the neurotransmitters like Serotonin, Dopamine and Norepinephrine. You can read more about the mental health benefits of proteins. These neurotransmitters contribute to our emotional well-being and happiness.

Another very important point is of body image. Our mental picture of our body and what we see in the mirror if they match it enhances our self-esteem. Through keto, you can achieve a hale and hearty state. A good self-esteem helps you to accept the care and respect you deserve from yourself as well others. It also helps you deal with difficult situations in life calmly. And you don’t beat yourself up for every small for a mistake, rather focus on the solution.

People who do not prefer medication or turn to its advantages, may pick out the diet and reap its benefits. It is beneficial for improving concentration, mood, energy, and productivity.

Along with psychiatric and psychological treatments, we may need to look into alternate options available. Opting for keto diet could be one of them.

Dr Prerna Kohli endorses ketogenic diet to enhance mental health. Try out Provee’s Original Peanut butter which is a great source of healthy fats and proteins. Please click on the image below to know more..

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Read more about foods that help fight depression

From being a comfort food to a delicious snack, eating chocolate has many roles. Want to satisfy a sweet tooth, get some of it. Feeling low, pamper yourself with a bite or two. Can’t figure out what to gift, get a box of chocolate!

Do you know that having chocolate in controlled amount is actually healthy? We often come across chocolate being claimed to have anti-ageing and anti-inflammatory qualities. But now many studies regard it as brain food as well.

According to a Finnish study, done on over 300 expectant mothers, munching on chocolate during pregnancy can have an effect on the behaviour of the babies born. The stress levels and amount of chocolate consumed by these women were tracked. And when the babies turned 6 months old, the mothers were interrogated about their babies’ behaviour. It was found that the babies whose mother ate chocolate during pregnancy smiled and laughed more and were more active. Also, they were more flexible when introduced to new situations. It was postulated that this result could be due to the elements present in the chocolate.

Why eating chocolate is healthy?

There are many studies that contemplate the remedial effects of chocolate. It has antioxidants that help to keep your skin glowing. It also obstructs the growth of cancer and prevents blood clots. Its consumption in the recommended amount can help you control body weight.

Apart from that, chocolate also helps to keep your brain healthy and soul happy.

How chocolate boosts your mental health?

Consuming moderate amount regularly can prove to be benefitting for you.

Effects on Mood

• The flavanols and methylxanthines in the chocolate help you beat the blues and have mood enhancing effects.
• Also, the polyphenols present in chocolates helps us to feel more calm and content. Chocolate has phenylethylamine, also called the “love chemical”. Brain produces it when you are falling in love.
• It helps you produce endorphins, also called feel-good hormones. The low level of these neurotransmitters is related to the symptoms of mental illnesses like depression and anxiety.

Effect on Cognition

• The flavanols in chocolate enhance the cognitive abilities of humans. They act as guardians for the neurons and augment the blood flow in the brain. They also complement the formation of new neurons and strengthen the connection between them.
• Flavanols also help you lessen the memory loss in old age.

Having chocolate in moderate amount is beneficial for not only our physical health but also direct our emotions. Who knew that chocolate indulgence can bless you with some peace? So grab a bite and boost your mental faculties and uplift your spirits!

Dr. Prerna Kohli endorses the consumption of a diet inclusive of chocolate to improve your mental health. Please click on the image below to learn more…

Know more about Dr Prerna Kohli

Read more about Mental health benefits of Hazelnuts

Who knew that a simple 2-word hashtag will take the world by storm? Yes, we are talking about the #MeToo campaign and Aftermath of Sexual Assault.

Although the phrase was first used by Tarana Burke in 2006, the campaign was recommenced by Alyssa Milano on October 15, 2017. She encouraged others to use the hashtag #MeToo to share their stories of sexual harassment and assault.

In almost a year, this movement is burgeoning and has reached as many as 85 countries. From the house of God to Politics, from Hollywood and Bollywood to Sports, from Military to Pornography, all sectors have victims that have been preyed upon. Many victims have brought in light the dirty laundry of the miscreants. While few culprits accepted and apologized, most of them regard these allegations as back fence talks.

Victim’s suffering

Sexual assault or harassment is more than just an ill-starred life incident. When a person comes up against such circumstances, it vitiates their bliss. It impinges not only psychological but physiological health as well. Almost everyone who has faced sexual harassment goes through acute stress immediately after it happens.

Such experience can, in fact, make the sufferer plunge into various mental illnesses like depression, anxiety, etc. If anyone has the illness from before this could aggravate it further.

In the scenarios where violence is involved, the person harassed can also exhibit the symptoms of Post Traumatic Stress Disorder (PTSD). At times, the harassment inundates the person up to a limit where they find it difficult to even come in terms with their emotional wane.

Such an incident can create feelings of self-doubt, further leading to self-blame.

The stress caused may increase the risk of high blood pressure and cardiovascular diseases may also arise. It also impacts the sleeping pattern and further worsens the mental state.

Experiencing lewd comments, indecent touch or threats and risqué vulnerability may also tend to make the victim suicidal.
Apart from all this, the person may feel tormented due to physical aches which escalates when a person undergoes stress.

Stand Bold

Confronting the perpetrator could be taxing for the victim, but suffering in silence is not the fix. Keeping it a secret is toxic for mental health. But at times, it might be too difficult to open up. In that case, confiding in a friend or joining a support group is a good idea. Seeking professional help is good for a mental ailment.

The ongoing #MeToo campaign has contributed to the restructuring of people’s mindset, what is tolerable and what is intolerable.

Fight for yourself. Remember that fortune favours the bold!

Remember what we learnt about proteins in school? They are the building blocks of life! From head to toe, our whole body is made of proteins.

If you want to get that chiselled body, the six pack abs, you are often recommended to consume a protein-rich diet. But has anyone ever recommended you a diet inclusive of protein if you are feeling blue?

A little bit of fine tuning in your daily nourishment can boost your physical as well as mental health.

Why protein-rich diet is important?

Proteins constitute the hair on your head, the nails on your fingers, brain cells, hormones, tissues and every other part of your body. And hence, it makes proteins vital as a part of your daily meals.

Physical Health Benefits

Eating protein is now like a bandwagon. It’s not just the bodybuilders or sportsperson who follow the protein-rich diet, but a lot of people are on the same track.

Proteins when consumed while being on any kind of physical training enhances muscular development. A small portion of protein-rich diet makes you feel more sated. This controls calorie intake. Eating more of it increases metabolism, thus helping you to burn more calories. Proteins strengthen tissues and tendons and help you with fast recovery from an injury.

But immoderate consumption can make you gain weight as excess proteins get stored in the body as fat. Hence, have a recommended amount.

Mental Health Benefits

Not just a healthy and attractive body but you can also dictate your mental health if you consume the right amount of protein. Neurons are made of fat but communicate via protein. Proteins are a rich source of amino acids. Most neurotransmitters are built from amino acids.
Serotonin, Dopamine and Norepinephrine are the neurotransmitters that are obtained from the amino acid that we get from the proteins. This help to deal with few of the following aspects of mental health:

1. Mood swings
2. Sleeping patterns
3. Anxiety Issues
4. Concentration Issues and Attention Span
5. Learning and Memory

Proteins are natural mood stabilizers. If our body lacks the apt amount of amino acids, it leads to a decline in the production of neurotransmitters. This can result in various mental illnesses.

So make sure you include a portion of protein in each meal. Remember good food makes good mood!

Dr Prerna Kohli endorses a protein-rich diet to enhance mental health. Please click on the image below to know more..

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Read more about Mental health Benefits of Hazelnuts

A fist full of nuts in the morning is considered to be a good start to the day. A lot of studies show that including various nuts in your diet, leads to a healthy life. Apart from nutritional benefits, their indulgence also curbs unnecessary in-between-meals hunger pangs. But do you know that consumption of nuts also improve your mental health? We are about to unfold the benefits of consuming hazelnut on our mental wellness.
Hazelnut, also called filbert can be taken raw, roasted or as a part of various dishes and come from Corylus tree. It is amongst a few nuts, that has unsaturated fats and is extremely rich in proteins, vitamins and minerals.

Benefits for Physical Health

Hazelnuts are great potent of nourishment. The unsaturated fatty acids in it reduce bad cholesterol and increase good cholesterol, hence promoting better heart health and reducing the chances of heart diseases. They are the powerhouse of antioxidants that not only helps you helps you get a younger looking skin, but the Vitamin E and magnesium in it also help prevent cancer. The magnesium also helps to promote healthy bones and better digestion. Thiamine in the nut helps to boost the metabolism, in turn helping to reduce weight. Including a recommended amount of hazelnuts in your diet can help you manage diabetes by being the source of good fat the body needs.

Mental Health Benefits

its provide a surprising lift to the nervous system. The components in the nut improve brain functioning and help prevent its deterioration in old age. Its consumption leads to healthy aging, enhanced memory and helps combat anxiety issues.

• The Vitamin in Hazelnuts cultivates brain chemicals like serotonin, epinephrine that affect our mood and sleeping patterns.
• A diet inclusive of hazelnuts can augment the mental precision and function due to the high levels of Thiamine, fatty acids, Vitamin E, manganese in them.
• Senescence is inevitable. But hazelnuts, since are high in Vitamin E, can prevent cognitive fall off in your declining years due to diseases like Dementia, Alzheimer’s, Parkinson’s.
• Thiamine deficiency can cause irritability, which can also be an outcome of the psychological disorder. Hazelnut has thiamine required to preserve neural activities.
• Folic acid helps neurological development during pregnancy. Also, its deficiency could lead to depression. Hazelnut falls in the category of folate food.

It can be a healthy snack and a rich ingredient for many recipes. Incorporating them in your diet is a good choice because they are the storehouse of nutrition.

Dr. Prerna Kohli endorses the consumption of a diet rich in Hazelnuts to improve your mental health. Please click on the image below to learn more…

Know more about Dr Prerna Kohli

Read more about Food that helps fight depression