Happiness is the highest from of health

Ways to Stop Drinking Alcohol

Avoid High Risk Situations

The best strategy to quit drinking is avoiding high risk situations. Avoid social settings where alcohol is served. Do not buy or keep alcohol at home as this will easily tempt you. Friends and family members can also assist by refraining from drinking alcohol in the presence of those in recovery.

Build a Strong Support Network

Ensure that you surround yourself with positive people. This will help you to build and improve your self-esteem and confidence. Without a positive support network, it is difficult to make changes that will completely lead to sobriety. An available social network support is particularly important during the early months of recovery.

Communicate Effectively

Having an effective communication with family, friends and workmates can help them to understand the different aspects and challenges involved in your road to recovery. Expressing yourself to them will help them to be much more supportive and assistive.

Incorporate a Nutritious Diet

A healthy diet and proper hydration are important to an alcoholic’s healing process. Proper nutrition, as well as hydration, helps to restore physical and mental health, improving the chances of recovering.

Macro and micro-nutrient deficiencies can cause low energy levels, depression & anxiety, which are triggers that can lead to a relapse. Your diet should incorporate food types that improve digestion, promote steady blood sugar throughout the body and improve brain chemistry. A healthy process of digestion optimizes the rate of absorption of vitamins, amino acids and minerals which help to reduce alcohol craving. An adequate intake of lean protein ensures that your brain produces optimal amounts of neurotransmitters which are associated with feelings of well-being.

Comprehensive nutrition education program and individualized nutrition counseling have been found to improve a 3-month sobriety success rate in people with substance abuse issues. If you wish to quit alcohol drinking on your own, here are a few nutrition tips you can follow.

  • Do not make major diet changes immediately. Gradual diet changes will lead to a better body compliance.
  • Eat foods that are low in fat and include adequate levels of lean protein.
  • Eat regular meals throughout the day
  • Water is the most important nutrient required for every body function. Adequate water intake helps to reduce alcohol craving.
  • Vitamins and mineral supplements such as vitamins A& B, zinc and B-Complex are helpful during and after the recovery phase.

Exercise

One way of replacing destructive behaviors is getting involved in physical activities. Exercise stimulates the same neurotransmitters and circuits in the brain as most addictive substances. Start out your exercise routine slowly and focus on strength training and cardiovascular exercises.

Engage in Healthy Activities

Alcoholics are known to give up on activities that they once found enjoyable. Part of the recovery process is rediscovering previous hobbies and developing new interests. This will help to alleviate boredom that can trigger a relapse and help you to pursue much healthier and fulfilling alternatives.

Evaluate Your Progress

Evaluate your sobriety progress by setting an evaluation date. A 30 day plan is more effective so that your new behavior can become a habit. Evaluate and review your reasons for quitting alcohol. Write down the benefits and, if you relapse, start again. An evaluation plan will help you to see how far you have come and motivate you to do better.

Aromatherapy Enhances Meditation And Yoga

Combining the practices of yoga and meditation allows you to holistically better your mind and body health. Meditation calms the mind, relives anxiety, and is good for heart health, cognition, focus, and memory. Yoga has more than fifty different benefits for physical, emotional, and mental health.

The benefits of yoga and meditation are well known, but to name a few major advantages of yoga include: lower blood pressure; healthy immune system, emotional stability, and sharpened focus just to name a few. Never underestimate the powers of meditation and yoga.

To achieve even greater results from your practice, you will need to take your yoga and meditation to another level. Adding aromatherapy can help you in achieving a much higher level of discipline. The greater your discipline, the better your results.

Aromatherapy is the use of essential oils to promote a positive mind and body health. Essentials oils are derived from various plants, flowers, fruits, roots, stems, bark, and other botanicals.

These organic materials are greatly concentrated in essential oils, giving us a strong olfactory experience. Oils stimulate the all-important sense of smell and olfactory glands, and then communicate with the brain’s memories and emotions, or limbic system.

This kind of therapy is believed to combat pain, insomnia, depression, other mental conditions, and more. Essential oils have very similar purposes as yoga and meditation, so they make perfect sense as an addition to your practice.

When selecting your essential oils it is important to consider your goals in aromatherapy. Different oils have various purposes, functions, and effects, and each are suitable for its own particular and specific situation.

The treatment for one concern will fluctuate from that of another, just as an antibiotic would be used to treat an infection, but a steroid could be used to treat inflammation.

For instance, a person suffering from insomnia may use oils like lavender, vetiver, or chamomile, which are calming and elicit the relaxation response in the body. Conversely, a person who struggles with lethargy would use oils like basil, eucalyptus, lemongrass, orange, or peppermint to induce energy.

By researching essential oils and their benefits, you can discover the appropriate options for you.

Once you have explored your essential oils options and selected the right oils for you, you are ready for essential oil use and application. There are a few different ways you can add aromatherapy into your daily routine. Here are some great options so you can determine the best implementation method in your personalized practice.

  • Anointing: Essential oils are deeply massaged onto skin during stretching or rest time. This can allow for increased visualization and focus. Never apply essential oil directly to the skin; it must be blended with a carrier oil, like jojoba, canola, or olive oil.
  • Diffusing: Using an aromatherapy diffuser, essential oils are dispersed throughout the air of your yoga space. This creates a certain mood or atmosphere for enhanced practice. Candle lamps are another way you can diffuse oils. They smell magnificent, creating an attractive yoga and meditation space.
  • Purifying: Essential oils are used as an astringent cleaning method. This deodorizes and cleanses the workspace. Add your oils to a spray bottle with water to begin using. Spray to cleanse and purify your areas.

Eating Out, Make the Right Choices

Skip the fancy drinks

Both, alcoholic and non alcoholic drinks add to only calories in a meal. The margaritas, pina coladas and the other fancy drinks are laden with sugar. If a drink is must, a glass of wine or a simple martini can be an option. For those preferring a non alcoholic drink, buttermilk, jal jeera or a light lemonade can keep away the unwanted calories. However, plain water is always the best option.

Appetizers and Soups

Avoid fried or breaded appetizers, which are generally high in calories. Of course, you can also save calories by skipping the appetizer altogether. Steamed appetizers like momos, grilled chicken, dimsums, etc are good options. When choosing soups the best choices are broth-based or tomato-based soups. Cream soups, chowders and pureed soups can contain heavy cream or egg yolks.

Salad tips

Those opting for salads before the main course tend to eat fewer overall calories. However, avoid creamy cheese, honey based dressings, cheese, potatoes, bacon, fried noodles, croutons etc in salads as they are high in calories. Instead, squeeze a lemon or try rice vinegar or balsamic vinegar. If you want to order a dressing based salad ask for the dressing on the side as then the amount of dressing you put in the salad will be in your control. A salad with just some vegetables, corn, lean meat or beans could be a great filler. Stir fries can also be a great option instead of the salad to help you avoid eating more calories later.

Watch the portion sizes

At restaurants, since the dish ordered is usually sufficient for 2-3 people, split the dish with your partner instead of eating the entire portion yourself. If you are at a fast food restaurant, order the small sized meal instead of the large sized one. Let go of the fries and the carbonated beverages.

Make your meals low in fat

When you go out at a restaurant to eat always check how the food is prepared. Check whether the food is broiled, poached, grilled, baked, or steamed as it tends to be lower in fat than foods that are fried. Limit foods that come with cream sauce or gravy. Avoid or have butter, sour cream, gravy, and sauces served on the side. This will allow you to control how much you eat as they are high in fat and calories. While ordering for burgers and sandwiches avoid ordering them with cheese, bacon, and other sweet sauces and opt for whole wheat or multigrain bread with added vegetables. With sandwich meals, choose water and fruit or plain yogurt if they’re available, rather than sugary or carbonated drinks, chips, and fries. Choose seafood, chicken, or lean red meat rather than fatty or processed meats.

Add fruits, vegetables, and whole grains

At fast food restaurant ask if french fries can be replaced by fruit or salad. Order extra vegetables with pizza, sandwiches etc. Indian, Thai and Japanese restaurants have a lot of vegetarian options available. Always opt for brown rice, whole wheat pasta, whole wheat or multigrain bread and tortillas instead of white rice, pasta, or white bread.

Be aware of overeating at a buffet

Check the entire buffet before you start filling your plate. Always start with a soup (non-creamy, broth based), fill the plate with veggies; opt for non-fried and less oily options. Instead of sugar sweetened beverages opt for plain water, buttermilk or jal jeera. Avoid butter / oil laden kulchas, puris, parathas, butter nan and ask for plain wheat rotis. Instead of desserts go for fresh cut fruit plate. Always wait for 5 to 10 minutes before going for a second helping.

Meditation Failures

Self-hypnosis generates the same mental states that meditation does. It does it in a very different way, though. The techniques and principles are easy to learn and just as effective. In many cases, they are easier and more powerful than meditation.

It even overcomes the main obstacle with meditation. What’s seen as failure is actually raw fuel for self-hypnosis.

Some people say that meditation and self-hypnosis are the same thing. Others believe that they are completely different. I wouldn’t disagree with either perspective. The way I see it, there is a lot of overlap between the two. I practice both and I use them in unique ways.

Does that make them the same or different? I choose to separate them. That’s a choice though, a belief and perspective. You can take it or leave it.

If meditation is hard for you, then I encourage you to embrace this idea. Self-hypnosis is different enough to be exactly what you need.

Meditation involves clearing your mind and emptying your thoughts. This is tricky to do (at first). It’s hard to know whether you’re succeeding. Realising that it’s working is a thought, which sets you back.

If that’s a pain for you – if this is what you’ve always disliked about meditation – then I have great news:

Self-hypnosis uses your thinking.

You don’t have to clear your mind. If you do, great. If not, also great. You can be in the present moment, fully aware, or not. You can have a quiet mind, or not. It’s all good with self-hypnosis.

The reason is because it uses a different style of thinking. It’s easier to think something new than to think nothing.

Both practices bring you into a trance state. Both require practice and discipline to master. But only one encourages you to do something unnatural. Self-hypnosis is cool with you doing what you need to.

And once you’re in trance, it’s so useful to be able to think. Sometimes you need to imagine, visualise or consciously process something. That’s great, go ahead because that will only enrich the experience.

Rise of Warming Oils

Ginger (Zingiber officinale)

Ginger is well known for its ability to heal motion sickness. More than that, it helps expelling the heat from the skin by its warming action. Thus, if you get fever, it should not be neglected in your blend. This is due to its rubifacient therapeutic property, and by generalizing localized increase in blood flow and circulation, heat can be released through the skin by means of perspiration. Though there are many functions of Ginger essential oils, these few make it stand out of the rest in healing ailments concerning fever.

A case in point

A client with mild fever came to ask for help, she had headache and running nose. The reason for her sickness was catching wind cold. To relieve her sickness, the following blend was made:

  • 1 drop of lavender (Lavandula angustifolia)
  • 1 drop of geranium (Pelargonium roseum x asperum)
  • 2 drops of ginger (Zingiber officinale)
  • 1 tsp (5ml) of olive oil

This helped her relieve the symptoms and she slept well. She felt a lot better the other day after her first applications. Actually, in Chinese medicine, ginger is praised for its ability to relieve surface wind cold.

Cardamon (Elettaria cardamomum)

Cardamon and ginger belong to the same family. In most cases, they can be used “interchangeably”. In my practice, ginger is used more to induce surface perspiration while cardamom is used for deeper action like tonifying and vitalizing the body, if any difference arises.

The 1,8 cineole of cardamom makes it a good choice for ailments related to nasal congestion. Since it is a decongestant, it helps reduce the mucous congestion and swelling. It is a rising star for stopping the spasmodic (bronchial) cough in my clinical experience.

A case in point

A client with nasal congestion and bronchial (spasmodic) cough was given an inhaler with the following blend to relieve the symptoms:

  • 5 drops of Cardamon (Elettaria cardamomum)
  • 5 drops of Eucalyptus Globulus (Eucalyptus globulus)
  • 5 drops of Frankincense (Boswellia carterii)

This combination could benefit nasal congestion, but to my surprise, it was effective in stopping the client’s spasmodic cough whenever it happened. After three days of inhaling the blend, her spasmodic cough was healed completely. In fact, in my practice, I have used different decongestant oils to sooth the cough. But, it is only soothing without completely eradicate the problem. However, by adding cardamom essential oil, the problem got solved in a dramatic way.

Ways to Enhance Brain Fitness

  • Try memorizing a song – Choose a song that you are fond of, but haven’t memorized the lyrics yet. Listen to the song as many times as you can and try to memorize the lyrics. This will help improve the habit of careful listening, apart from building an active memory.
  • Visit a museum – Consider going on a guided tour of any historical place or a museum. Listen to the guide carefully throughout the tour and after you reach home, try jotting down all the details that you remember. While doing so, your brain will take part in three different operations – receiving, remembering and thinking. This will surely help improve the function of your brain.
  • Try meditating daily – Meditating for a certain period of time everyday is one of the best possible ways to improve brain fitness. This not only helps you relax to a great extent, but also gives your brain the perfect workout. While meditating, you can create a different mental state and thus engage your brain in interesting and new ways.
  • Watch television at a lower volume – Consider setting your television volume a little down than what you normally do. Check out if you can concentrate properly on whatever is being shown. As soon as you get comfortable with the setting, turn the volume down another notch. This is because most of the times, you keep on increasing the volume without even realizing that your listening capability has become a little detuned. Such a step will not only help improve your concentration power, but also give your brain fitness a boost.

Apart from trying these, you can also learn to play a new instrument; solve a jigsaw puzzle; play Sudoko or crosswords; take tutoring classes to lean a new language or take plenty of rest. It’s equally important to opt for a balanced diet and choose brain healthy recipes to ensure that your brain remains fit and healthy for years to come.

Agarwood

Agarwood, which is also known as “Wood of the Gods,” has been highly valued and traded for thousands of years. This aromatic wood is used for medicinal purposes, as incense, and in the distilled form, it is used as a perfume component and perfume. Agarwood is known around the globe and it is used by religious healers in the Middle East at healing ceremonies. The Japanese pilgrims donate Agarwood oil and flowers to Shinto-Buddhist temples. In other Delta communities, Vietnamese religious groups must bring Agarwood to temple ceremonies. Agarwood oil is dark and thick, yet non sticky. Agarwood oil has been used in treating lung and stomach tumors, fevers, asthma, cancer, nausea, bronchial problems, and general pains.

Agarwood oil is used in hair products to manage dry and frizzy hair. It is also used for facial creams and body lotions.

In countries such as Malaysia and Taiwan, Agarwood oil is used to add flavor to curries and local wines.

Agarwood oil contains a natural component, Valerian, which functions to calm the nervous system and relieves insomnia, which allows a person to have a longer, deeper sleep.

Agarwood has been loved and treasured for thousands of years, by romantics and mystics alike. Oud is declared as an aid to religious meditation. Lovers use it as an aphrodisiac. Agarwood is used in variety of powerful magical formulas for drawing a lover near.

Agarwood is so rare and expensive it makes gold and diamond purchases seem affordable in comparison. First-grade Agarwood is extremely valuable. Depending on cultural disposition and geographical location, an entire range of qualities of Agarwood and related products are available on the market. The price of Agarwood oil ranges from a couple of dollars to more than $30.000 per pound for top quality. Only a few people have the expertise to determine true Agarwood quality. Agarwood has been used in numerous countries and almost every religious tradition all over the world. In fact, for thousands of years, many cultures have recognized Agarwood and Agarwood oil as the most valuable incense and perfume ingredient.

Support Someone With Alcohol Addiction

If someone you know is experiencing the above mentioned signs and effects of an alcohol addiction, then your support can be a great aid.

It is with your support that attaining recovery can become a priority for them and everything they love does not have to come last. When that happens, the afflicted person learns to persevere and be remembered for his/her recovery and not his/her addiction.

Here are ways of helping someone with an alcohol addiction:

  1. Understand the nuances of alcohol addiction by seeking guidance from published resources and qualified experts.
  2. Encourage them to be open about the challenges faced so that you can help them find alternates or solutions to the same.
  3. Tell them about the effects their habits are having on you/others so that they do not take you/others for granted.
  4. Convey to them that you are by their side always irrespective of how bad or good the situation may be.
  5. Convince them to join a support group or attend community meetings to learn from people facing similar battles.
  6. Spare time to take them to detox or therapy sessions whenever possible so that they do not feel alone or demotivated.
  7. Lead by example by making a no-drinking pact and rewarding each other for a sober lifestyle from time to time.
  8. Be forgiving and avoid blaming them for anything wrong happening in their life, even when the same is true.
  9. Avoid confronting them or getting into an argument with them when they are not sober.
  10. Remember to keep a tab on your physical or mental health while trying to help them.
  11. Refrain from drinking yourself to escape the stress or find an easy solution.
  12. Convince them to seek a second opinion from another qualified expert when no favorable results are visible.

Role Of The Brain In Addiction

Physiologically, limbic system is the brain’s reward system. Mesolimbic and mesocortical pathways (Mid-brain) have our cognitive control and functions which would be both reward related and aversion related. Reward related functions are always stronger and more motivating than aversion, hence drug abuse behavior is stronger in addicts. The reward system connects certain structures in such a way that they generate the feeling of pleasure for certain behaviors or stimulus given to the body. In day-to-day life, it is activated by healthy, life-sustaining activities like eating and socializing. But ‘Drug Abuse’ is another behavior that generates euphoria, which is enjoyed by the mind. And human nature is to repeat those actions that give us some definite satisfaction. The limbic system does more than just giving a reward response. For any behavior to be reinforced, it has to be first registered as pleasant to the mind and body. Limbic system in the brain recognizes our positive and negative emotions, which very well explains, how our body and mind get dependent on any psychoactive mood altering substance.

However, with recent developments, neurobiology has been able to study how addiction is related to the brain. Researchers and scientists studied the brain’s reaction to different substances and discovered that drug abuse actually alters the chemical makeup of the brain, which is what causes addiction and they named it as a ‘Brain Disease.’

Since the brain is placed as the epicenter of human activity, it is the initiation point of every phenomenon that occurs. Whatever we feel, experience or think, all is first registered by the brain and within lesser than nanoseconds, it commands us to act. It communicates through neurons, neurotransmitters, receptors and transporters. Yes, it is very complicated and sounds mystical too (specially to people like me who have not studied biology after high school)

Psychoactive substances interrupt with the communication systems of the brain. They interfere with the way a message is transmitted and sent to its defined destination. No matter how much people say that cannabis would not be called a drug, it is a plant, but the reality remains unchanged, which is, that everything has certain chemical composition. For example, Heroin and Marijuana’s chemical structure are like copies of a natural neurotransmitter. Amphetamines mimic catecholamine neurotransmitters, causing general physiological changes which prepare the body for physical activity and fight-or-flight response. So, the moment the body is intoxicated with a drug containing amphetamines or its derivatives, it starts reacting in unnatural ways by raising blood pressure, increased alertness resulting in sleeplessness, blood glucose levels. They can easily activate neurons, giving various directions to the body to react in a different way, than would a natural neurotransmitter would! Cocaine can make a person delirious, because it releases natural neurotransmitters in bulk and blocks the natural recycling process of neurotransmitters by the brain. Amphetamine causes drug tolerance very quickly and rapidly too.

Chronic addictive drug use causes alterations in the process by which information from a gene is used to synthesize a gene product- RNA or Protein. Nigrostriatal Pathway is a dopaminergic pathway that plays an extensive and unavoidable role in addiction. It comprises of Transcription Factor, which is a protein that controls what all information has to go from the DNA to the messenger RNA. Psychoactive substances block, many of the neural and behavioral alterations that are to be taken to the RNA. Altered dopamine transmission is the first thing that comes to notice in cases of drug abuse.

These have been many studies extensively done by medical science researchers on addiction. There is a wide range of chemicals that people use to reach a euphoric state. But the gist of it all is, that they play with the normal functioning of brain by altering the natural chemicals that ought to be there.

Whenever a person happens to do something that takes him to a different state of mind for a while, like reaching the oomph point in a sexually pleasurable activity, treating the taste buds with a new and a very different flavor or winning an excessive amount of money or any other valuable resource that he could use to be really rich, the brain takes it all in the same way. It activates the same gland and releases the same chemical Dopamine, which functions as a neurotransmitter, in all scenarios that seem to be pleasurable or exciting. Similarly, whenever the body receives an antibody that becomes too exciting for it like any drug, chemical or alcohol, the body releases certain amount of dopamine or cuts down its level. It is a problematic scenario is there is too much or too little of dopamine released by the brain. Drugs are addictive because they release up-to 10 times more dopamine than a natural neurotransmitter can! But when the body gets tolerant to the same drug and its amount, it can even cut down its normal release of dopamine!

Gateway Out Of Addiction

Researchers allowed rats to dose themselves at-will with cocaine until they became addicted. At the end of the period, they gave some of the animals transdermal patches that provided an infusion of cannabidiol. Rats that received the patches reduced cocaine intake, whereas the ones that didn’t continued to consume as much cocaine as before. Miguel Hernandez, researcher at the University in Spain, reported on an initial study showing that cannabidiol reduced alcohol consumption, as well as the desire to drink and any impulse toward relapse.

Another possible measure being discussed would be to use THC to steer pain sufferers away from opioids. A chemical in marijuana, tetrahydrocannabinol (THC), can alleviate pain but it also makes the user high. Researchers found a possible way to treat neuropathic pain-the kind produced by nerve damage.

Marijuana is chemically complex, and the plant’s therapeutic potential comes laden with entanglements. Pot ingredients may reduce cravings for some drugs but they may also produce dependence on their own.

All of this attention comes on the heels of multiple states legalizing sales and use of cannabis products. The FDA (Food and Drug Administration) and the DEA (Drug Enforcement Administration) have a stronghold on research by maintaining that cannabis is still federally illegal in all 50 states.