5 food to uplift your mood

It is said that door of your mind opens through the way of your stomach. Our health mostly depends on our food habits.But is it possible to improve our mental health with food? Is there any relation between food and mood?

We usually have craving for sweets when we feel stressed or sad. Even there are people who used to take alcohol to reduce stress. Both sugary food and alcohol have negative impact into our health.But there are certain food which can improve brain health to uplift mood.

1.Fish.

Fish which are rich in omega3 fatty acid should be in your meal for your mental well being.Selmon and tuna fish are rich in omega3 fatty acid. However some plant based omega3 fatty acid rich food are there, which are Red kidney bean,Cauliflower,Broccoli,Canola oil,Chia seeds and Flexseeds etc.

Omega3 fatty acids or DHA are not produced in our body naturally. So to work on it you can add fatty fish or plant based Omega3 fatty acid in to your meal.Researches has shown that consumption of Omega3 fatty acid leads to good mental health.

2.Eggs

Egg is a complete food, rich in Protein,Vitamin D and B12. Consumption of egg is benefited to our nervous system and our brain health. Since egg is high in antioxidants,it preserves and protects the brain cells. Egg is easily available and easy to cook food.Tons of ways are there to eat eggs.You can choose your favourite one. Mine is, egg poach and hard boiled egg curry.

3.Green Leafy vegetables.

Loaded with B Vitamin floate, green leafy veggies reduces depression and also improves metabolic system. Add green leafy veggies into your daily meal and stay both mentally and physically fit. Spinach,Turnip green,Ladies finger,Lettuce,Broccoli and many more are there in the green leafy veggie’s list.

4.Yogurt.

Yogurt contains active good bacteria which are called probiotics.Probiotics are good for our intestines.Low fat plain yogurts also contains good amount of protein,calcium,Vit B6 and B12,raboflavin,potassium and magnesium.It boosts immunity, protects bones and teeth, improves digestions and also reduces the risk of cancer.As a good source of probiotics ,consumption of yogurt reduces depressions because the lactobacilus bacteria affects our mood providing direct link between health of gut microbiome and brain. (As bacteria in the gut sends and receives signal to the brain it is known as gut-brain axis).

There are varities of yogurts available in market. Those are Greek Yogurt,Australian Yogurt,Soy Yogurt,AlmondYogurt,Goat milk Yogurt etc.

5.Fruits.

We know fresh fruits and vaggies are good for health. There is nothing new about it. But for good mood or mental well being certain fruits have really magnificent role.Know some of these miracle fruits.

1.Banana

2.Avocado

3.Watermelon

4.Berries

5.Apple

Fresh fruits contais minerals,fiber,vitamins and micronutrients. Consumption of fresh fruit keeps our body hydrated for long time and lowers the risk of depressions.

Conclusion

Above five foods are only a small part of the list of mood boosting food. There are many more names in the list. We all are blessed with lots of healthy food from Nature which keeps our body and mind healthy and energetic

To embrace a healthy lifestyle with fully energetic mood we need to add some healthy food into our diet.To feel good, food plays a significant role.

However it is true that our mood can be influence by many factors like sterss,financial imbalance,unhealthy relationship,poor health condition,unpleasant environment etc.But the role of healthy food in case of mental well being is vital.Researchers still working on the link between nutrients and mood but it also true that the relation between nutrients and mental health is emerging.

“Tell me what you eat,I will tell you who you are” -Brillat-Savarin.

How To Deal With A Bad Day..

Every day when we wake up..we open our eyes we thank Almighty for an another day.A day with a new hope ..a day with a new prospective. But those gloomy days when you just want to be alone or want to hide yourself from everyone,are really tough to deal with.

To end your bad day with a good note need little effort from you.Here are some ways to deal with a real bad day.

1.Uplift yourself with a smile.

I know there is no switch to off the negativity at a moment. But there is a beautiful thing to welcome positivity.That is your smile. The curve in your face is the most beautiful thing you can wear. You don’t need to pay a penny to wear this most expensive attiare. The magic of a smile can uplift your mind anywhere you need.So wear a smile to do magic.

2.Change your mind with opposite thinking.

Opposite thinking,is a constructive way to get rid of worries.This simple technique can do magic in your life.This is nothing but a simple exercise to create a positive mindset.

As soon as you feel sad,take a deep breathe and find out the cause of your sadness.If you really want to change your mood just do the opposite of it. Do those things,what you do in a  happy mood.For first few attempt you may feel awkward but everything depends on our desire. Desire, to change the mindset;desire, to feel good.That morning when nasty feelings occupy your mind, say repeatedly to yourself , “It is a beautiful day”.Thus you start to feel good with thinking opposite what you feel. Because your brain starts to feel the day really beautiful.

3.Take a Good meal.

A good meal can make you feel good.For that choose your favourite one.Give a treat to you with a happy meal.I remember,in my childhood my father used to bring my favourite sweets when I fall in sick. That ‘meal therapy'(according to me it’s a therapy) was really magical.Now I also apply this ‘therapy’.

3.Rearrange your room.

This is a fantastic idea to get rid of negative feelings.When you pay attention to rearrange your room or home your mind starts to feel good.Decorating furnitures or room is an art.Do something creative to get out of a crummy day.

5.Nothing is permanent.

No matter how happy you are in your life but there is always a bad day in your way which you really don’t want to bear.But the truth is that there is nothing permanent,even your bad day.So think positive.

6.Write down your feelings.

Well,there is nothing serious but writing your feelings in your diary or anywhere will let your mind feel free from the discomfort.Sometime when I really feel stressful and fusrated I write all my feelings in a page and then I burn it. With this technique I feel relaxed from those negative thoughts.

Conclusion

Remember everything happens for a cause and there is always a scope to learn from every situation.Your bad day comes to teach you some lessons and makes you stronger than earlier. So don’t blame on it.Face your bad day with a never give up attitude and follow the above ways which are extremly helpful for me and hope will help you too.I will be glad to hear from you how you face your bad days.

You can become blind by seeing each day as a similar one.Each day is a different one;each day brings a miracle of its own.It’s just a matter of paying attention to this miracle.”

-Paulo Coelho.

How to Stop Seeking Validation From Others:Effective Ways.

If you live for people’s acceptance you will die for their rejection.”

Do you remember when you were a kid, what you seek on an accomplishment of your little act?As a kid I used to seek my parents and teachers validation.And there was nothing bad.It was absolutely normal that you ask others feedback or acknowledgement as a kid.Receiving others approval or a reward makes us feel good, though the feeling is temporary.

But if you see the other side of the coin you will easly realize that how we become habitual to others opinions or feedback right from our childhood. Thus we learn to depend on others for our own matters.This makes us to depend on others approval.

You may seek valdation from others on your work,achievement ,ideas or choices. You may have countless reasons in support of others validation.But seeking for others validation is an immature act if you don’t have self-worth.

“Your self-worth does not belong in the hand of other people.”Ashley Hetherington

We love to receive rewards,we feel happy if someone praises us andwe also want to be recognised by others.These come to us spontaneously.This is how we handover our happiness to others hand.

Here I am sharing some action steps, to reduce seeking others validation at every situation.

Know your value.

Seeking others validation is okey if you have self-validation. If you know how worthy you are then your happiness or feelings will not totally depend on others recognition or opinion.

Boost your confidence.

Lack of self-confidence is one prime reason for seeking others validation.So be confident enough that your happiness will not depend on others opinion.You must have the guts to take risk. Here I am not saying about any dangerous stunt. But to start with something new or different you must have the confidence on you. Otherwise you will keep thinking what other people will say about you or your startup.

Different people different opinion.

Do you think that people whom you are caring so much are same?Are they have same mentality? It is impossible. They are different and their likes,dislikes or opinions are also different.Since you are constantly seeking others validation your progress is stuck in defferent types of opinions of different types of people.So know what are you losing.

Reduce Social Anxiety

We live in a society and we have some assigned responsibility towards our society.To continue with social harmony we must follow some rules and regulations. But it is not that you have to think every time how the society is going to judge you. Fear of social negative judgement leads to social anxiety.So don’t let others judgement control your feelings.Do what you like, in a healthy way and with no guilt.Without harming social harmony and diversity learn to attain your well deserving life.People who are going to judge you,they are also judged by others.

Conclusion

You are the only person who better know about your needs and desire.Stop worrying about others opinion on you.Don’t let others to control you.Your happiness should be in your hand, not others hand. Subsequently by stoping to seek others validation you will able receive it spontaneously. You will also able to attract others.They themselves will come to acknowledge you.

                     So..

I don’t care what you think about me. I don’t think about you at all.” – Coco Chanel

But I really want to know what do you think about it.

Thank your for reading😊

What I Learnt from my plants:Amazing Life Lessons.

In my tiny garden few plants are growing happily. When I look at them I feel amazing.Their tiny leaves are merrily dancing with wind without fear of falling down.They are mesmerizing my soul. My little plants are teaching me some important and valuable lessons of life.

Among all living organisms I feel pants are playing the role of a giver.We can not count it because blessings are uncountable and the learnings are valuable. Here are my learnings from my plants.

Plants don’t need others validation.They are fulfilling their purpose diligently. But we are always seeking others validation.Even mostly we deny to do our assigned duty. They are happy because they are content. Contenment is a great way to be happy.Plants are teaching us that focus on what you can do rather than what you were.

Consume only those what you need to survive.Plants never consume anything that not needed.They take what is necessary for living.

Enjoy every season.Yes..they never complain on any change,they accept the change.This helps plants to thrive.Plant have the ability to accept challenges.They have the quality to stand up against all odds and adapt the changes of nature and make adjustment according to every season.

Look at the bright side.Plants always turn towards the sun.Their primary goal is to grow.They there for don’t focus on their predators. Plants want to grow at any situation.

Plants grow as much as they can. They don’t set any boundaries.They are giving a lot to us without asking for anything. Food,beauty,medicines,purified air….and more and more.

I am sure you all have your own valid points to praise a tiny plant for teaching some life lesson.We all should be thankful to plants whether it is big or small..indoor or outdoor.

Stay happy and keep growing…😊

My Story:Life With Fibromyalgia.



Every morning waking up with tremendous pain in my body..I feel like stepping back.I feel it is goining to kill me very soon. But then I ask myself is my pain more stronger than my wills?The answer is ‘no’.

I am struggling with Fibromyalgia.You can say it is the pain in my brain. But trust me it is not like that. I am making an adjustment with chornic pain.

Life has lots of challenges and these challenges make you strong. They mould you,they fold you. It is up to you how you face those challenges.

I have learned from life’s hardships that untill you give up no obstacle can defeat you.

It was difficult to handle everything with Fibromyalgia. My physical condition devastated me.But my one step towards recovery has made a big difference. I realized that Almighty has given me something very tough because he knows I have the power to handle it.He is planning something better for me.I know these pains are only in my body and my brain is strong enough to deal with such pain.

My acceptance and willpower helped me to stand up like a warrior.This is how I motivated myself..

I set small goals to achieve on time.Without being harsh I complete to my chores. I know my body needs proper movements and proper rest equally. Earlier I put effort to start my days with a smile. Now the smile comes easily despite of having a sleepless night.

I am feedind my mind with positive toughts.I have cultivate reading habit since my childhood and this habit now helps me to stay motivated for long time. You can check my earlier blog How To Build Reading Habit.

Motivation works. It is like a medicine to me. I am now able to build strong inner stength by training my mind and body.

This is my story..my real story. I know we all are in different places putting the same shoes. There is no grief for such a life in my mind because life can be more complicated without any physical complexity. It depends on us. Living a life with positivity and kindness is giving me imense power to deal with the chaos.

Thank you for reading my story.

With love

Rosida😊

How To Stay motivated:8 helpful steps.

An inner desire that encourages us for goal oriented changes in our behaviour is defined as motivation. Motivation is powerful. It guides us,inspires us. Every time it pushes us to take an action that leads to achieving our goals. So why not stay motivated?

To fufill the basic needs like food,shelter,education we need to stay motivated. Then the next level starts..we move forward to achieve our goals. We set goals and take action steps to move forward.But every time we seek motivation.

If we want to change one old habit we must have a strong desire for it. That desire for change is called motivation. It is an inner process that builds positive vibes to be your better version.

Is it possible to stay motivated every time?Simetimes you find very difficult to start the day. You feel disconnected with yourself. And you find the day lousy.It happenes. But if you have a control over your behaviour you can manage that odds also. Consume good and produce good. Let your mind and body relax. Don’t allow any evil to control you.Here are some must tried and effective ways to motivate youself.

People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”
Zig Ziglar

1.Find the optimism

Be optimistic. Focus on positive sides. Otherwise negativity will ruin your energy and motivation. Without being optimistic you can not find motivation .Be ready to see the silver line in clouds.

2. Read more.

Read a books to read others journey. Let your mind open to all positivism. You read more you learn more. Every new story can inspire you to stay motivated.Feed your mind to stay mentally strong.

3.Work on to become your better virson.

Stop comparing yourself to others. Compare yourself to you. Focus on what can you do instead of what cannot you do.

4.Take your responsibility.

Don’t wait to others come and help you. Be your own boss. Don’t blame others for your failures. You are responsible for your every wins and defeats.

5.Know the purpose of your life.

Life without purpose has no light.Life become beautiful when you know the purpose of your life.The purpose of your life can motivate you for long time.

6. Do little things to pamper yourself.

Spend time with you.Love yourself. Take care of yourself. Eat healthy food,Drink lots of water,do exercise on regular basis,listen to good music and take proper sleep.

7.Stay away from negative people.

Your all motivation vanish if you stay with negative people. Atleast don’t buy negativity from their. Keep distance.

8.Celebrate your every small win.

Your every single win matters. When you complete a small task you feel energetic and motivated. Give yourself a gift and celebrate your win and see the magic.

Your passion is waiting for your courage to catch up.
Isabelle Lafleche.

To stay motivated you must know your value.Enjoy your own company.

Every breath we take can motivate us…If we realize how fortunate we are .

Life Lesson I Learned In 2020:

What happened in this 2020 never seen before.Whole world had stuck. Actually the year 2020 is like a roller coaster ride. Lots of ups and downs have seen.

We always welcome new years with lots of resolutions,expectations and we set targets too. In terms of health,wealth,relations and many more. But the 2020 taught me that we can not predict the tomorrow. Yes.

Who thought that the year started with all time high economy in stock market will face such a crisis within a couple of months. Most countries shut down their economy in such a unprecedented way.

Unpredictable things started to happen.Large numbers of people lost their job…suffering terrible situations and as a result depression,drug ovrdose,suicides skyrocketed.

Yes..2020 has created history. Despite of so many negativities we are still in a hope..our normal life will come back very soon.

So many things happened in this year 2020. I was so worried about my family and about our future. Felt like a Demon is going to overwhelmed us.Like we are going to see the end of humanity. Because everywhere God’s creation is losing their moral..

But still some positivity standing by our side. We cried..we fought and we learned.

I feel it is a total waste if I can not learn from this crucial situation. Every situation of this pandemic has taught me new lessons.Here are my learnings…

See the brighter side. Yes.. if you can not see the brighter side you can not stay positive.

Health is wealth. Though I know it but I realized in this 2020 that your biggest asset is your health.

Boost your immunity. The most important thing to do with our health is boost immunity. To fight with your enemy stay strong and build strength.

Feed your mind with positivity because mental health matters. Read books,keep journal,practise gratitude.

Family comes first.All I was trying to keep safe my family by taking utmost care.

Luxury doesn’t mean show off. Luxury means spending time with your near and dear one.

Don’t consume over.We need very few things to live happily.So, embrace minimalism. It does not mean less ;it means simplicity .

Love nature. We must know that what we did to the nature over and over was harming our enviroment.

Nature can heal itself. The whole pandemic situation had a great impact on nature. Clean rivers,beaches,green trees,clean air all had proved that nature has healing power.

Your financial condition matters a lot. What we do to make our living should be more strong. Because you need a financial support any time.

Be kind.Value others labour.Don’t lose your moral value.

However the year is going to end up. But hopes should not die.Always hope for the best. Hope has the power to keep you alive.

Nothing is permanent.This tough time will also pass. Though it is not so easy to stay positive at this crisis but we don’t have any other option. Don’t spread hatred .Spread love and be strong.

How to overcome fear of failure.

Most of the time in our life when we have to start something new or when we need to change something, the fear of failure always push us to back foot. We even do not try for once.

This is true that fear of failure varies person to person. But some similarities among them you can notice are:

1. Lack of confidence.

2. Lack of self esteem

3.Anxiety

4.Over protective.

When we talk about fear of failure,first we should try to understand the term failure. Because failure can not be same for all. Due to different types of belief system, upbringing and values or types of goal settings failure also have different definition for different person.Sometimes from a bitter experience of past holds you to back step.

But failure is not the end. Suppose you failed on your first attempt,what will be your next move? Give up? Choice is yours. You can give up by saying your are less worthy or you can learn from your failure to make your second attempt . Your lesson from your failure can teach you how to grow and how to avoid making the same mistake again.

It is not failure itself that

holds you back ;it is the fear

of failure that parelyzes you’

Brian Tracy

Before your fear of failure paralyze you lets see how can overcome fear of failure.

lnspiration

Lack of inspiration is a cause of fear for failure. You can take inspiration from those great winners who had successfully overcome it. Read those true stories of winners who had learned from their failures.  Learn from their journey.All these things will surely inspire you if you decide to be inspired . Otherwise all inspiration will fed up. Along with others inspirational stories read your mind also.Try to find what is your strength and weakness. Focus on your strength and let your weakness take some rest.

Learn to take Risks.

Like failure the concept of risk varies person to person. 

We often say ,’why should I take risk?’ or ‘ I don’t want to take risk.’ Well..you are not wrong.Because you can not behave irresponsible or you can not  be gambling foolishly to achieve somthing. Success involves taking calculated risk. So you must know the boundaries. You have your own understanding and strength to identify the responsible risks. Because resposible risk taking is based on knowledge and confidence.

Positive thinking

You can choose to be posotive. You can control your thoughts by repeating positivity in your mind. Because if you want  negative results then you can only think negative. Choice is yours. Think honestly what do you want. Because sometime staying negative is more comfortable than staying positive.

Get out of your comfort zone.

Most of the time we feel so uncomfortable when we need to change or start something new. Then we start to hate the change and avoid to get out of our comfort zone. But remember ,this comfort zone is vitamin for your fear. It feeds your fear and your fear become larger than earlier . So break the comfort zone to overcome your fear.

Learn to accept failure.

You need to accept your failure.  If you have tried once and you failed,don’t ran away or don’t blame anyone. Take the responsibility and accept the failure. Because your failure will teach you where you made the mistakes and where you should put your strength
Unless and untill you become wrong you cannot discover the right.

You always pass  failure on your way to success .”

Mickey Roony

Visualisation

If you are now a positive person,you are able to adopt a positive attitude then you need something more to overcome the fear of failure. Because positive thinking alone is not enough. You need to  practise visualisation . Make a clear picture in your mind what you are doing after achieving your goal. Research has shown that visualisation is the effective way to overcome fear of failure.

So you have all basic action steps to overcome your fear Of failure. Next time before you say no to start some where or to do something new ,think for a while. Build positivity , take the resposible risk, break the comfort zone and visualise where you are after achieving your goal. If you fail do not quit. Learn from your mistakes and bounce back.

         “Many of life’s failures are people who did not realize how close they were to success when they gave up.”
                                       -Thomas Edison