How to beat Monday Blues

Everyone who is working a job, have their own business or doing chores whole week, feels to have a need to vent out all the stress bottled up in weekend time. Everyone loves weekend. It’s me time, fun time, friend’s time, family time and much more. You can do whatever you want.

I assume everyone is pumped full of energy to make the weekend count and hence plan multiple activities and try to execute as much as possible. No relaxation, just fun. This type of strategy usually lead to Monday blues.

What is Monday blue?

This is a term you must have heard multiple times but what does it mean actually.

Monday blues is the feeling of negative emotions and lack of motivation to get back to your normal routine of work after weekend. It’s a feeling of not want to do anything on this day and getting out of bed becomes a difficult task. You will start finding excuses for not to go for work and just don’t want to do anything. Actually you feel sick to the stomach knowing that you have to work through next 5-6 days again in a stretch. And remember first step is always difficult.

Monday blues – Let’s beat it

You need to understand that your Monday blues are following the cycle of weekend and as weekend keeps coming back, so does your Monday blues. So, you have to break this cycle to overcome this problem. There are few steps you need to follow so that you can enjoy your Monday.

Good Sleep on Sunday Night

Make a aim to be in bed by 11pm on Sunday night to get at least 7 hours of sleep. When you try to extend your weekend by extending your night time, it makes your next day stressful. As you are exhausted, the next day feels more heavier than what it is. Good night sleep make you feel much better. So, the first tip for beating Monday morning blues is to get all of your errands and fun done within the day of weekend.

Wake up Early

It’s a another challenge for so many people, but when you do start the morning earlier, you become more productive throughout the day. Either try to be little early otherwise follow the same routine time you are getting up usually on your weekdays. It will make you comfortable that you have done first thing right. Getting up late will make you irritated and a feeling to rush everything brings extra stress with it. So, do this and feel good.

Do Exercise

Just right after you getup and freshen up, start your day with exercise. You can choose any form whatever you are comfortable with. It can be yoga, brisk walk, easy run or some gear exercise. The exercise pumps happy hormones in your body and it helps you to beat the Monday blue feeling.

Dress Properly

At this point, your Monday blues should already start to feel a little bit lighter and faded.  So, to continue with this vibes, pick your favourite outfit and give yourself little time to make yourself groomed. Your confidence will increase and you will feel good. Use perfume aroma to lift off the negativity.

Schedule Your Day

Once you are done with these steps, this is a last to follow. Since it is a first day of the weekdays, you will have a list of work to finish and it might be a long list. But here is the thing, don’t try to cover as much as possible in the start. You will pickup pace with your work, so don’t get feel burdened or stressed over the work. Try to schedule your work. Always start with the small tasks first so that once you completed few tasks, it makes you comfortable enough to go for more challenging ones.

Overview

Once you will start putting these suggestions to work, don’t be too hard on yourself. Try to follow as much as possible with positive attitude. Remember that there is always tomorrow to try again and and as someone once said to me, if all else fails, pretend it’s a Tuesday !

Good luck with your new routine and tell us how you have felt after doing it ?

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The 5 minutes Meditation

Everyone who is out there and want to start their meditation journey, even five minutes is a good amount of time to become comfortable with the process and to learn something new. Meditation is not new to the world and even science acknowledge it’s effects and benefits. Doing it doesn’t require any money or expensive stuff, it just require your time and space and you can get it’s amazing and wonderful benefits.

Meditation

It’s a basic method which needs focusing your attention on your breathing in a quiet place. It’s a practice which simply called as Mindful Breathing. It helps in anxiety, negative emotions and depression. It helps to cool yourself down, makes you more relaxed and calm. Other benefits include more focus and better ability to  concentrate. Incorporating it in your daily routine will be an amazing experience to you. So, let’s get started.

Time required

First important thing to keep in your mind is how much time you will actually need to maintain persistence. Minimum 15 – 25 minutes consider as good meditation time and if you can do more than that, it is best. But always start slowly and there is no need to rush to extend the time. So, start with 5 minutes and then extend it, once you are comfortable. Your mind and body will take time to adjust initially and then you are boom to go.

How to meditate

There are some basics you have to follow to have positive effects and it is required to understand the full process before getting into it. You must have read about it multiple times, the benefits, the amazing feeling experienced by others but you are about to feel and experience this and cheating on the basics is not going to help you.

So, understand the basics, try to follow them as much as possible and then go ahead to get the benefits and full experience.

1. Correct Posture

Sit in correct posture

The meditation is a way of breathing in which it is important to have good posture. The inhalation and exhalation depends on the full air flow in your lungs. So, you need ideally be in sitting position with crossed legs but if you are not comfortable with it, lying down on the mat or a flat, stable surface is also good.

2. A comfortable space

Choose your comfortable space

Find a comfortable space in your home for meditation. You can use chair or mat for sitting position and can lie down on flat, stable surface. Cushion should be used while sitting so that hip part is higher than knee level. Always keep your back upright/straight but relax. Hands should be resting on the knees. Tongue can be placed on the roof of your mouth in front of teeth or wherever it is comfortable in position.

3. Tune your breathing

You just need to breathe, not short, not long one. Just do it the way it is, let it flow. Inhale the air and feel the flow going in your nostril, throat, chest and abdomen and exhale and feel the same process in reverse order. In beginners, you are not suppose to control the timing of inhalation or exhalation. It is a process which needs little practice first, once you are good to focus on your breathing, then take deep inhale (3 seconds), pause it (2 seconds) and exhale through your nose (4 seconds). In the end of meditation, go back to your normal breathing with complete focus on it. You will get there, just don’t force breathing timing on yourself. Just relax and calm with it.

4. Be kind to mind

It is easy to say to focus on your breathing and don’t think but it is very difficult to do but not impossible. While doing meditation, your mind will often wander around. It can start thinking about the day, the chores, work related things and multiple other things. It’s a part which you are not supposed to control too much, let it come back or you can redirect it back to breathing. Be kind to mind, don’t get frustrated or feel bad during meditation. It might happen multiple times initially but later you will have calm, relaxed mind with practice.

5. Time to follow

You can always start meditation with some time frame. You can start with 5 minutes if you are very busy and later increase your time. When we do meditation, even 1 minute feels like 10-15 minutes and our wandering mind keeps wondering how much long I have to do this. It is a thought usually go around in beginners mind. You will keep opening your eyes to check whether 5 minutes are over or not but interrupting the meditation again and again is not a good idea. A very easy solution for it is to put a timer on. You can use watch or phone but try to keep it little away from your space.

6. Don’t checkout immediately

After meditation, don’t jump back to do your work or chores. Once you finished with the meditation, open your eyes, try to relax your whole body, feel the difference. Take 2 minutes to do this process, appreciate yourself. Then, you can get up and go ahead with your day.

Doing Meditation everyday makes you calm, relaxed even in stress, anxious situations. You feel more serene and focussed.

Implementing meditation in your daily routine is a great way to improve the quality of your life. Choose to do it even for 5 minutes in your busy schedule. Feel the joy and reap the benefits.

Good luck with your new routine and tell us how you have felt after doing it ?

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Motivational quotes

Hi everyone! These wonderful quotes will help you in making a stronger mindset just by reading it. These are powerful words which will fuel your mind today and tomorrow.

You can read these everyday by saving pin to your account or can save it and make it a wallpaper. So, let’s go, be motivated.

See rejection as new direction
Remember that the reason you are doing this to make your life better
Dream big, work hard, make it happen
The secret of getting ahead is getting started
Take a deep breath, pick yourself up and start all over again
Strong, competent capable
A goal without a timeline is just a dream
Be dedicated, be disciplined, be a doer
Stop comparing, stop complaining, start doing
Through self discipline comes freedom

This is a little motivation to everyone out there. It’s a great vibe which will help you through the difficult situations and I hope you make it through.

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Wisdom quotes by Iron man/ Downey Jr

The iron man series is the most loved one in the whole marvel series. The character was played by Downey Jr is amazing and keeps you on your toes. The whole journey followed by iron man in the series is inspiration to everyone. The character growth, wits, to do attitude in every circumstances is amazing. I think you also feels the same after watching these movies.

Despite being human, taking help of his genius mind and power, he created best with his technology. He was capable of doing everything a superhuman can do.

Let’s see the wits and quotes he shared in the series and become a inspiration to everyone.

No one can defeat you until you choose to lose
I can is more important than I. Q
Heroes are made by the path they choose, not the powers they are graced with
Remember that just because you hit bottom doesn’t mean you have to stay there
It’s not about how much we have lost, it’s about how much we have left
Be careful what you tolerate, you are teaching people how to treat you
We create our own demons
One day the people who never believed in you, will talk about how they met you
No amount of money ever bought second of time
Sometimes you gotta run before you walk

If you are a fan, you would feel inspired with these quotes by iron man. He won millions of heart. Which one is your favorite character, let me know in comment section ?

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Kung fu panda quotes

Kung fu panda series is one of the most entertaining movie which is also full of wisdom and amazing life lessons. You can relate to them. This is a animated cartoon movie but it is very good for adults also. It is fully blended with morals, good versus bad story and motivation. Here are the master oogway teachings to panda in the series which helped him to become a great kungfu master.

𝘠𝘦𝘴𝘵𝘦𝘳𝘥𝘢𝘺 𝘪𝘴 𝘩𝘪𝘴𝘵𝘰𝘳𝘺, 𝘛𝘰𝘮𝘰𝘳𝘳𝘰𝘸 𝘪𝘴 𝘮𝘺𝘴𝘵𝘦𝘳𝘺 𝘣𝘶𝘵 𝘵𝘰𝘥𝘢𝘺 𝘪𝘴 𝘢 𝘨𝘪𝘧𝘵. 𝘛𝘩𝘢𝘵’𝘴 𝘸𝘩𝘺 𝘪𝘵 𝘪𝘴 𝘤𝘢𝘭𝘭𝘦𝘥 𝘢𝘴 𝘱𝘳𝘦𝘴𝘦𝘯𝘵.
𝘖𝘯𝘦 𝘰𝘧𝘵𝘦𝘯 𝘮𝘦𝘦𝘵𝘴 𝘩𝘪𝘴 𝘥𝘦𝘴𝘵𝘪𝘯𝘺 𝘰𝘯 𝘵𝘩𝘦 𝘳𝘰𝘢𝘥 𝘩𝘦 𝘵𝘢𝘬𝘦𝘴 𝘵𝘰 𝘢𝘷𝘰𝘪𝘥 𝘪𝘵
𝘠𝘰𝘶 𝘢𝘳𝘦 𝘵𝘰𝘰 𝘤𝘰𝘯𝘤𝘦𝘳𝘯𝘦𝘥 𝘸𝘪𝘵𝘩 𝘸𝘩𝘢𝘵 𝘸𝘢𝘴 𝘢𝘯𝘥 𝘸𝘩𝘢𝘵 𝘸𝘪𝘭𝘭 𝘣𝘦
𝘛𝘩𝘦𝘳𝘦 𝘪𝘴 𝘫𝘶𝘴𝘵 𝘯𝘦𝘸𝘴, 𝘯𝘰𝘵 𝘨𝘰𝘰𝘥 𝘰𝘳 𝘣𝘢𝘥
𝘐𝘵 𝘮𝘢𝘵𝘵𝘦𝘳𝘴 𝘯𝘰𝘵 𝘸𝘩𝘢𝘵 𝘴𝘰𝘮𝘦𝘰𝘯𝘦 𝘪𝘴 𝘣𝘰𝘳𝘯 𝘣𝘶𝘵 𝘸𝘩𝘢𝘵 𝘵𝘩𝘦𝘺 𝘨𝘳𝘰𝘸 𝘵𝘰 𝘣𝘦
𝘛𝘩𝘦 𝘮𝘰𝘳𝘦 𝘺𝘰𝘶 𝘵𝘢𝘬𝘦, 𝘵𝘩𝘦 𝘭𝘦𝘴𝘴 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦
𝘛𝘩𝘦𝘳𝘦 𝘪𝘴 𝘢𝘭𝘸𝘢𝘺𝘴 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘵𝘰 𝘭𝘦𝘢𝘳𝘯,𝘦𝘷𝘦𝘯 𝘧𝘰𝘳 𝘮𝘢𝘴𝘵𝘦𝘳
𝘠𝘰𝘶𝘳 𝘮𝘪𝘯𝘥 𝘪𝘴 𝘭𝘪𝘬𝘦 𝘢 𝘸𝘢𝘵𝘦𝘳. 𝘞𝘩𝘦𝘯 𝘪𝘵 𝘪𝘴 𝘢𝘨𝘪𝘵𝘢𝘵𝘦𝘥, 𝘪𝘵 𝘪𝘴 𝘥𝘪𝘧𝘧𝘪𝘤𝘶𝘭𝘵 𝘵𝘰 𝘴𝘦𝘦 𝘣𝘶𝘵 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶 𝘭𝘦𝘵 𝘪𝘵 𝘴𝘦𝘵𝘵𝘭𝘦, 𝘵𝘩𝘦 𝘢𝘯𝘴𝘸𝘦𝘳 𝘣𝘦𝘤𝘰𝘮𝘦𝘴 𝘤𝘭𝘦𝘢𝘳
𝘐𝘧 𝘺𝘰𝘶 𝘰𝘯𝘭𝘺 𝘥𝘰 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘥𝘰, 𝘺𝘰𝘶 𝘸𝘪𝘭𝘭 𝘯𝘦𝘷𝘦𝘳 𝘣𝘦 𝘮𝘰𝘳𝘦 𝘵𝘩𝘢𝘯 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘯𝘰𝘸
𝘛𝘩𝘦𝘳𝘦’𝘴 𝘢𝘳𝘦 𝘯𝘰 𝘢𝘤𝘤𝘪𝘥𝘦𝘯𝘵𝘴 – 𝘮𝘢𝘴𝘵𝘦𝘳 𝘰𝘰𝘨𝘸𝘢𝘺

These are the best teaching quotes by Master Oogway in the series. Let me know which one you like the most?

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Productivity Quotes

Beginning my day with some motivation feels good. Sometimes you just needs a little extra like adding little cinnamon to tea. It creates aroma and vibe which surrounds you and keeps you in the same zone or state of mind for longer time.

Let’s start your day with some good thoughts …..

Small steps everyday
Stop doubting yourself, work hard. Make it happen
Become the hardest working person you know
That mindset, that dream, that goal. Build it.
No one is you and that is your power
Sleep with satisfaction and wake up with determination
Smaal steps are better than no steps
Whatever I put my mind to, I Acheive
It is easy to be motivated when everything is going easy. The goal is to stay disciplined when things get to tough
The secret of your future is hidden in your daily routine

I hope that these will act as an anchor to the wandering minds and make them to focus their energy in one direction. Happy to help!

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Amazing Health Benefits of Haldi or Turmeric

Turmeric (Curcuma longa), the bright yellow spice used throughout Asia for centuries, has in recent decades been embraced by the West, not just for its ability to satisfy our appetite for curry, but for its impressive list of health benefits.

Grown for its root, turmeric has an ancient history of uses in cooking, fabric dyeing, cosmetics and traditional medicine in China and India. Its potent ingredient, curcumin, not only gives turmeric its golden colour, but also has a dazzling array of properties that are beneficial to health. Let’s take a look for it’s multiple benefits.

Anti-inflammatory

Long-term inflammation has been implicated in most chronic conditions such as heart disease and cancer. The curcumin in turmeric has proven, very strong anti-inflammatory properties that block the action of inflammatory molecules in the body. Studies show positive effects of curcumin on people suffering from conditions such as rheumatoid arthritis and inflammatory bowel disease, amongst others.

Powerful Antioxidant

Curcumin has been shown to be effective in removal of oxygen free radicals, which are chemically active molecules that cause damage to the body’s cells. Free radical damage, along with inflammation, is a key driver of cardiovascular disease, so curcumin can play a part in preventing and managing heart disease. Curcumin blocks them directly and then stimulates your body’s own antioxidant defenses. Hence, it’s a powerful antioxidant.

Improve brain function

Many common brain disorders have been linked to decreased levels of hormones, including depression and Alzheimer’s disease. Long term intake of turmeric may be effective in delaying or even reversing many brain diseases and age-related problem in brain function. It may also improve memory by improving the condition.

Improve heart health

One of the main benefit of turmeric when it comes to heart disease is improving the function of the endothelium, which is the inner lining of blood vessels. Endothelial dysfunction is a major reason of heart disease as this type of dysfunction decrease ability of the endothelium to regulate blood pressure and other factors like blood clotting. So, taking turmeric keeps your endothelium in healthy condition and keep the heart healthy.

Anti Cancer in nature

Cancer is a disease characterized by uncontrolled cell growth. There are several form of cancer. According to various studies, curcumin has been a beneficial herb in cancer treatment and been found to affect cancer growth and development.

Studies have explored turmeric influence on cancer and found that it can affect cancer formation at a molecular level and hence can reduce the spread of cancer as well as contribute to the death of cancerous cells. Turmeric protect your body from cancer and even can protect against it if it is present.

Prevent & Treat Alzheimer’s Disease

Alzheimer’s disease is the most common neurodegenerative disease in the world. Prevention is key here. It is known that chronic inflammation and oxidative damage play a role in Alzheimer’s disease. Since curcumin has remove both the risk factors, it act as a boon to prevent the disease.

Another key feature of Alzheimer’s disease is a buildup of protein tangles called amyloid plaques in brain. As per studies, turmeric has been shown to lead to various improvements in the pathological process of Alzheimer’s disease.

Anti Arthritis

Given that curcumin is a potent anti-inflammatory compound, it makes sense that it may help with arthritis. Several studies result also support this. In a study in people with rheumatoid arthritis, curcumin was even more effective than an anti-inflammatory drug due to it’s other added benefits.

Anti aging

Curcumin can really help prevent heart disease, cancer and Alzheimer’s, it would have obvious benefits for longevity. For this reason, curcumin has become very popular as an anti-aging supplement. By regular intake make your skin beautiful and flawless.

Conclusion

Turmeric can boost the immune system and act as an anticancer agent. People with pain caused by inflammation also benefit the most. Turmeric is commonly used for conditions involving pain and inflammation, such as osteoarthritis. It is also used for hay fever, depression, high cholesterol, a type of liver disease and itching. Some people use turmeric for heartburn, thinking and memory skills, inflammatory bowel disease and many other conditions and it works also.

You can take it in form of turmeric tea or with milk which is famously called as golden milk, but most common use is in everyday meal. A pinch of turmeric is enough and can do miracle on everyday basis.

Taking too much turmeric may cause side effects like stomach acidity, which can cause ulcers and it has a blood-thinning effect. So, take it in moderation and enjoy the benefits of turmeric/curcumin.

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Health benefits of Ashwagandha / Indian ginseng/ Withania Somnifera

According to Ayurveda, this herb can do wonders as it can increase energy level of the person. Ashwagandha is highly regarded in the traditional Ayurvedic medicine system. It is a small and woody shrub found in India. Ashwagandha gets its name from two Sanskrit words – Ashva, meaning horse and Gandha meaning smell. Its roots have a strong aroma that is described as “horse-like” and is also said to bestow upon its user the vitality and strength of a horse. The traditional description of being as strong as a horse relates to the description of this herb. 

It is commonly used to help the body cope up with stress and increase the energy and vitality. It preserve and sustains adequate energy levels throughout the day while promoting good sleep at night. Traditionally, the roots and berries of the plant are used for preparing remedies. There are numerous benefits of this Indian ginseng.

Health benefits of Ashwagandha

Reduces Anxiety

Ashwagandha has a calming effect on person with anxiety symptoms when compared to the drug lorazepam (a sedative and anxiety medication). Studies showed that the herb had the ability to reduce anxiety levels. In fact, the two treatments were found to offer a similar level of relief from anxiety.

Helps in Arthritis

Ashwagandha has anti -inflammatory properties which aids in reducing the symptoms of arthritis. It is considered as pain reliever that acts on the nervous system to prevent pain signals from being sent.

Prevent Alzheimer’s Disease

According to several studies, Ashwagandha shows ability to prevent and slow down loss of brain function in the diseases like Alzheimer’s, Parkinson’s. These diseases cause loss of memory and function as they progress due to damage to connections path in brain. In early disease stage, it shows good results. 

Reduce Stress & Depression

In response to stress, stress hormones released by adrenal glands called as cortisol. If cortisol level elevated for longer time, lead to high blood sugar levels and fat storage. So, due to chronic stress, body metabolism is effected and lead to weight gain. Ashwagandha supplement helps to reduce cortisol level in chronically stressed person and reduce symptoms of depression. 

Lower Cholesterol & Triglycerides

Studies have shown that on taking ashwagandha, cholesterol levels reduces. In addition to anti inflammatory properties, it improves heart health. Proper dosage can help you to get both advantages together. 

Helps in Male Infertility

Recent studies shown that on taking ashwagandha, male infertility can be improved. It improves sperm quality but doesn’t increase sperm count. 

Helps in Hypothyroidism

Person with underactive thyroid that is hypothyroidism have high blood levels of a hormone called thyroid stimulating hormone (TSH). Taking ashwagandha lower TSH level and increase thyroid hormone level. This helps in making thyroid active and reduce the associated symptoms. 

Anti-Cancer properties

Research & studies shown that ashwagandha able to stop cell growth in certain cancers. Animal research showed the it has ability to decrease growth of  lung tumor. There are many studies that suggest that the herb has potential to slow human cancers involving breast, lung, kidney and prostate. 

Dosage

Ashwagandha may be used in powdered form in dosages ranging from 450 milligrams to 2 grams. It is available in capsules, powders or as a liquid extract and you can buy them from health food or supplement stores. For various ailments, different dosages work. So, take it under supervision of health practitioner as dosage need to be adjusted according to your problem. Pregnant women should avoid using ashwagandha because it can cause early delivery.

Conclusion

Ashwagandha is a herb with multiple benefits that helps maintain youth, keeps you healthy both mentally and physically. It is considered well-tolerated in small to medium doses for few days to few weeks times. It can do wonders in the given situations and according to the Ayurveda, this is very important herb for stress.

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Most Effective Ways to Quit Smoking

Smoking is a habit which turns into addiction very easily. Everyone of us who start smoking never expect to become addicted. It starts with one cigarette you smoked because to look cool or under influence of close ones or just curiously. Once you start taking it, body and mind quickly get used to nicotine. Soon, you want to have more. But no matter in which stage you are, you can quit smoking. Let’s get to the information you need to quit smoking.

You need to understand that tobacco cravings or urges can be controlled by you only. When you stop smoking, your body has to get used to not having nicotine. That’s withdrawal.

Withdrawal symptoms are common. Craving cigarettes, feeling irritable and trouble sleeping are common symptoms which last a few days to few weeks. The first week after quitting is when you are most at risk for a slip because withdrawal symptoms are strongest. So, you will make a plan which will help you to get rid of this habit permanently. Take your best effort.

Here, are the 10 tested ways which can help you resist the urge to smoke and helps in quitting it.

1. Make a Plan and Stick to it

After you made the decision to quit smoking, you need to know beforehand what will happen to you in next few weeks. This will make you ready for the obvious things and you can tackle them easily. Revisiting your quit plan can make your quit days little easier. You will stay focused, confident and fully motivated to quit and stay quit. If you haven’t made a quit plan yet, just do it!

2. Learn and Avoid Smoking Triggers

Whenever you get triggers or urges, you smoke. These urges may be the situations like feeling stressed or habit like after food/coffee or the places like party/bars. So, Triggers are the places, things and situations that set off your urge to smoke. Identify your trigger situations and make a plan accordingly to avoid Or manage them entirely till you quit smoking.

Learn to Spot your Smoking Triggers :

Few days before the day you will stop smoking, keep a journal and record the urges through out the day. Make notes on phone or notebook that you can easily carry with you. Every time you light a cigarette, record it.

  • Time of day and how many per day.
  • Intensity of your craving on a scale of 1 to 5.
  • What you were doing at that moment

Learn to Avoid triggers :

Once you are aware of your pattern, then next step is to learn to avoid them. When an urge to use tobacco strikes, always remember it will probably pass within five to 10 minutes. Each time you resist a tobacco craving, you are one step closer to stop this habit.

Better plan is to outsmart your triggers before they strike. To do this, change your routines and surrounding so that you can avoid the triggers. Here are some tips to help you out:

  • Spend time with non smokers more as hint of smoking by smell also can make you do it for few days.
  • Throw away your all cigarettes, lighters and ashtrays. Don’t keep even one cigarette.
  • Avoid too much caffeine, it can make you feel jittery, dehydrated and irritable. Try drinking water or juices instead.
  • Go to places where smoking isn’t allowed and explore new places to go for keeping you excited.
  • Eat healthy and can add healthy snacks for free time to keep your mouth busy for few days.

3. Stay Positive

Once you set the quit day, you need to be positive about the decision. Quitting starts with one moment, one hour and one day at a time. Take your first step and keep yourself motivated. Pay attention to this moment and the time will add up. It helps to stay positive. Your quit day might not be the perfect but all that matters is that you don’t smoke. Reward yourself for even small steps like being smoke-free for 24 hours as you deserve it.

4. Increase Physical Activity

According to the studies, increase physical activity secretes hormones in the body which can help you from tobacco cravings and reduce their intensity. Even short burst of physical activity like running up and taking stairs a few times can make a craving go away. So, exercise everyday and make a routine to do it.

If you’re stuck at the office, try to do stretches on the chair and take 5 minutes break to take a walk or a set of stairs. It can elevate your mood and will make you more happy.

5. Practice Relaxation Techniques

You need to have a calm mind to achieve any goals. You need to be relax and able to enjoy your day without smoking. Feeling stress can trigger craving and can keep you on your toes whole day. Believe that once you are done with smoking, you will have great days.

Try to control stress by practicing relaxation techniques. You can learn them and then practice as much as possible. You can choose any of them like deep-breathing exercises, muscle relaxation, meditation, yoga, visualization, massage or listen meditative music. There are lot of options, choose yours.

6. Eat healthy

To control this habit you need a calm mind and healthy body. To control withdrawal symptoms, you need a healthy diet which can keep you energetic through out the the day and will make you less irritable. Try to include healthy options in your diet and take 5-6 small meals.

As smoking make you feel something missing and you start having craving, chew on gum or candy. You can choose the other options like raw carrots, celery, nuts or sunflower seeds, something crunchy and satisfying.

7. Nicotine Replacement Therapy

Nicotine replacement therapy (NRT) is a therapy which helps in dealing with withdrawal symptoms and to control cravings. This is a option you can ask from your doctor. The options which will be given to you include:

  • Prescription nicotine in form of nasal spray or inhaler.
  • Over-the-counter nicotine patches, gum or lozenges.
  • Prescription non-nicotine stop-smoking medications

The options of spray, gums, lozenges are Short-acting nicotine replacement therapies which can help you overcome the episode of intense cravings. These can be use with combination of long-acting nicotine patches or medications as per advised by the doctor. Don’t self medicate yourself with these options without professional help.

A new alternative is available now a days which has lot of attention are Electronic cigarettes. More studies are needed to determine the efficacy and side effects of electronic cigarettes for smoking cessation and the long-term safety of these devices. So, discuss this option with your doctor.

8. Join Group

To keep yourself motivated, you need a support group. Touch base with any of family member, friend or support group member for help in your effort to resist a tobacco craving. You need someone to talk to who will keep you motivated. You can discuss the obstacles and problems you are facing at that time. Take a walk together, share a few laughs or get together. It will make a difference.

9. Remind yourself of the benefits

Why you want to quit smoking ? Write it down and maintain a journal, the reasons for which you want to stop smoking and resist tobacco cravings. To make yourself better, for getting healthier, to save money, for loved ones. Read this journal everyday to keep yourself focused.

10. Take online support

If you are unable to get a support group, friends who dont smoke because of any reasons like very busy schedule or living single. You have option to join an online stop-smoking program, help groups to chat. Read blogs and discussion forums to understand that there are others like you who are trying. Learn from them to handle your situation.

Summary

Remember, each time you resist a tobacco craving, you’re one step closer to being totally tobacco-free. Keep trying and you will quit smoking and one day it’s not going to bother you anymore. All the best!

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How to do Teeth Cleaning at home

Everyone wants beautiful smile with shiny, stain free teeth. To achieve that, you visit dentist for professional cleaning but with time lot of stains and tartar deposits accumulated over teeth. So, after professional cleaning are you doing enough to maintain that beautiful teeth or you go back to the routine things you still think is good. Is it giving you good results ?

The professional cleaning of teeth is a crucial part of good oral hygiene and is needed periodically to maintain the health of your teeth and gums. So, you have to get it done to prevent the likelihood of gum diseases. In between routine cleanings, good oral hygiene at home is very important to prevent tarter build-up and to maintain gum health.

The purpose of the everyday cleaning is basically to keep the teeth clean and smooth so that bacteria are unable to stick to them and you have a better chance of keeping the teeth clean during your regular home care. There are different aids to achieve and maintain the teeth cleaning. You must be using few of them but try the new ones to get amazing benefits.

Toothbrush                 (Manual/Electric)

Toothbrush has small head with bristles with long handle. It removes food particles and plaque. Available in variety of bristle hardness as soft, medium or hard. Most preferred ones are soft and medium as produce less gum trauma. It is advised to clean teeth twice a day with a toothbrush and try to clean all the surfaces of teeth. Manual is very common but now a days another option is available – Electric toothbrush.

Manual or Electric :

They’re both good, as long as you brush all the surfaces of your teeth. Both are well efficient in performance but electric toothbrush gives a edge to this everyday oral hygiene maintenance.

  • It easier to clean teeth thoroughly with an electric toothbrush for anyone with limited mobility such as arthritis, disabilities.
  • Electric toothbrush bristles vibrate or rotate to help in removing plaque from your teeth and gums. The vibration allows for more micro-movements every time you move your toothbrush across your teeth.
  • Presence of timer in electric toothbrush can help you brush your teeth long enough to sufficiently remove plaque.  
  • It is fun for kids as vibrations make it more interesting and timer can help in monitoring them.

Tips to choose toothbrush :

  • Toothbrush with a small, medium head preferred.
  • Round-end bristles compared to flat end is better. You can check with the tip of finger whether bristles are soft at edge.
  • Medium or soft bristles are best for gum health as they are less traumatic and flexible enough to clean teeth surfaces efficiently.

So, You can choose your toothbrush more efficiently and can take care of your oral hygiene in a better way.

Toothpaste

Small pea amount of toothpaste helps in cleaning teeth when used with toothbrush. Flavouring agents present in toothpaste gives a fresh lingering feeling and foam production helps in smooth gliding of toothbrush over teeth. Hence, it’s a very important aid. Besides that toothpaste with fluoride helps to protect and harden the enamel over the teeth. There are multiple brands available with their specific features. You can choose as per your needs.

Tips to choose toothpaste :

  • Adults should use a toothpaste that contains at least 1,350 parts per million (ppm) fluoride.
  • As per specific needs like sensitivity, gum problems, specific brands available which can reduce sensitivity or gum problem. So, pay attention while choosing the toothpaste.
  • Children aged below 6 should use a pea sized blob of lower strength of fluoride children’s toothpaste as per advised by dentist.
  • Children under the age of 3 should use just a smear of toothpaste or not.
  • Make sure children don’t lick or eat toothpaste from the tube and should always be monitored.

Interdental brush

They are small brush specifically designed to clean between your teeth where regular toothbrush unable to reach. With small bristled heads, they are available in different widths to suit the sizes of the gaps present in between teeth. 

Interdental brushes help to prevent gum disease by cleaning pieces of food stuck in the gums and plaque from the side surfaces of teeth.

They are more efficient in cleaning as compared to floss in bigger size gaps present in between teeth.

The interdental brush should be either loose Or fit snugly in-between the teeth. Never force a wide size brush in medium size gap as it can cause gum trauma.

If you are new to use this brush, learn to use it with the help of tips, tutorial Or dentist. It’s a little bit difficult in early stages but once you learn it, you will be more efficient in cleaning. If gum trauma occurs while use, don’t use it for few days till gum heals and let it recover. Be gentle while using it.

Floss

Floss is a thin filament of cord which looks like a thread. Floss is an excellent interdental aid to clean and removing food stuck between your teeth, which reduces the amount of bacteria and plaque in your mouth. It is advisable to use it everyday for good gum health. It is more efficient in normal and small size gaps between teeth due to gum recession.

Some people have a routine of brushing their teeth first and then flossing. However, it is generally recommended to floss and then brush your teeth to remove dislodged food particles.

Types of floss :

  • It is available in waxed form (thin nylon strand) Or unwaxed form (standard size, flavoured).
  • It is available in thread form and disposable picks with handle for easy maneuver. You can choose any of them.
  • Electric flosser : It’s a new option available in floss. It has thin strand which vibrates in oscillating motion. It can easily remove food but should be careful as may produce gum trauma on overuse.
  • Another option is Water flosser, which uses water with pressure to remove plaque and food from gaps between the teeth. It’s a great option if you have trouble using normal floss. Very easy to use and very kind to gums.

Now you can start using floss but try them first to know which one is best and comfortable for you. Water and Electric flosser are easy to use than regular one but regular one are cheap and easy to carry everywhere.

Mouthwash

Mouthwash is a liquid used as oral rinses due to it’s antiseptic nature. It kills bacteria and reduce the plaque formation, bad breath. It is very effective to enhance oral hygiene. Mouthwash offers the benefit of reaching areas not easily accessed by a toothbrush.

Regular use of mouthwash significantly reduce bad breath with additional benefit of reducing the risk of gum disease and cavities

Using a mouthwash does not replace regular brushing and flossing. On regular use, it may significantly contribute to tooth staining for which a professional cleaning will be required. So, use it in a limited way. Mouthwash is not recommended for children younger than 6 years of age as may swallow large amount of mouthwash.

Summary

These are the options available to maintain your oral hygiene at home efficiently. By making a proper daily routine, formation of plaque and tartar can be reduced. Learn to use them and with time it will be easy. So, keep your teeth, gums healthy and smile !

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