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Mindfulness for Beginners: 3 Simple & Useful Exercises

Mind-body Medicine

                                   Our state of mind has a very powerful influence on our bodies. Our emotions and thoughts have a direct and indirect effect on our bodies. If you are stressed out your heart starts to beat faster. Suppose you suddenly get terrified your heart starts to race at a higher pace. Your body gets tensed up. Doctors call it as palpitation. It's like a tiger has just crossed your path or you have sighted a snake nearby.
                                   This response is ok if you have really spotted a tiger. We no longer live in jungles but our responses are still the same. Our fight or flight response is triggered every now and then. Simply watching breaking news can trigger such a response. It's your response to the situation not the important situation.
Mindfulness
Tranquil Sea 
                                 We create stressors.  We create all sorts of anxieties about our future. What if I get sick tomorrow? What if I fail in exams? What if I lose my job? Such thoughts create unwanted flight and fight response. But in the modern world, you cannot run away from the tiger nor you can fight. So you start to wear and tear your body systems. It is like having and car and then driving it badly. It causes wear and tears effects on your body. This is known as the Allostatic load.
                                     Constant worries and stress lead to an increase in blood pressure. It ultimately leads to the hardening of blood vessels and atherosclerosis. An increase in the incidence of heart attacks occurs. The immune system becomes weakened.
                                     Mindfulness practice has been associated with a decrease in stress and anxieties.

 

3 Simple and Useful Mindfulness Exercises.

                               Here are 3 simple exercises that you can practice even in your busy schedule. The exercises can be done in 5-15 minutes.
  1. Body Scanning
  1. Breathing Exercises
  1. Mindful Movements.
 Body Scan 
                            A body scan is a simple exercise. It needs 5- 15 minutes to complete. It can be done at any time of the day. It can be done during a lunch break or before an important meeting.
                             You need to sit upright. You can sit in a cross-legged lotus position or on a chair. The chair should be armless. Many people find it difficult to sit on the floor in a cross-legged position. Sitting on a chair is perfectly ok. Your spine should be straight.
                           In body scanning you can focus on one part of the body at a time. You can start from feet and then ascend upwards. Feet then legs then thighs and then buttocks. You concentrate on one part of the body at a time. You can squeeze the muscle involved for a few seconds then relax. As you ascend upwards you need to concentrate on different upper body parts. You focus on the upper body, face, and eyes.
                           Our mind at a time can hold only one thought. By concentrating on body parts we divert our brain to our body and present moment.
Breathing Exercises
                              In breathing exercises you need to focus on your breath. You can count up to 7 as you inhale. Then you can hold your breath and count up to 7. Then exhale counting 7. As you continue the process you can after some time stop counting and just focus on the breath. This has a definite calming effect on the brain.
                               It increases your focus. After a few minutes your heart rate starts to slow down and blood pressure returns to normal. The calm brain is more effective and productive than an agitated and angry one. This technique is also known as Hong Sau Method. Here we shift our focus from some unknown fear of the future to the present moment. It's a very effective method to calm your nerves.
Mindful Movements.
                                    You thought mindfulness needs to practice in sitting position. No it can be practiced while moving also. Many elite sports persons and their coaching staff are turning to mindful
movements to enhance their performance. For example renowned tennis player Novak Djokovic learned mindfulness so he can realize when he starts obsessing about the outcome of the match. This helped him to improve his game.
                                    Here are some suggestions for helping you to do any physical activity more mindfully.
                                    In the morning, take a few moments to stretch and breathe before getting up (or reaching for your phone). While walking pay attention to the experience of walking. Remember, mindfulness does not have to be done slowly. Focus on the surroundings while walking, the trees, roads, cars, etc. Likewise while driving pay attention to the road ahead maintain an awareness of what is behind you and how fast your car is going etc. Forget about the meeting ahead instead focus on the present moment. Observe the vehicles ahead, feel the steering wheel and the seat. This way you start enjoying the drive and the journey.
                                     Life is a journey that should be enjoyed every moment and every day. Instead we think about the past and future. That thinking makes us sad and anxious. No One knows what will happen tomorrow. Instead one should focus on the present moment.
                                 This will surely increase your happiness and productivity. it will improve your peak performance.
                                If you want to know more about how mindfulness can benefit you,  please leave your Email Address in the comment section.



   Author Dr. Nishikant Sharma MD FACP.
   He is a healthcare professional
   He believes in Preventive aspects of the diseases.
   He does regular Mindfulness practice.
   Follow us on Twitter @Nishant26718040


 References are taken from Following articles with Thanks:
https://www.futurelearn.com/courses/mindfulness-wellbeing-performance
To know about Different forms of mindfulness click on:
https://www.mindfulnessdrnishikantmd.com/2020/01/different-forms-of-mindfulness-many.html
To know more about how to reduce stress Click on :
https://www.mindfulnessdrnishikantmd.com/2019/04/do-you-have-stress-do-you-want-to.html

Warren Buffett and Airlines : 3 Different Perspectives

Warren Buffett and Airlines Industry


                                                      Warren Buffett is the most followed Investor billionaire in the world. People follow his advice and watch his moves very keenly. His quotes are legendary.
                                                         In early May 2020, he suddenly exited the airline's Industry selling his entire stake. He said: American magic has always prevailed and it will do so again 
                                                        The world has changed for airlines and we wish them well.
                                                    
                                                        In this article, we have discussed his views on the Airlines Industry. References are taken from his letter to shareholders that are published every year on the Berkshire Hathaway website.
                                                    .His views have changed about the industry. Recently he changed his views turning 180 degrees. His views can be divided into 3 different phases.                                    
Phase 1 (1987-2007) :
                                                      The worst sort of business is the one that grows rapidly, requires significant capital to engender growth, and then earns little or no money. Think airlines. Here durable competitive advantage has proven elusive ever since the days of Wright brothers. Indeed if a farsighted capitalist had been present at Kitty Hawk, He would have done his successors a huge favor by shooting  Orville down.  Warren Buffett wrote in his letter to shareholders in 2007.
                                                      The demand for capital by the airlines' industry has been insatiable. Investors have poured money into a bottomless pit, attracted by the growth when they should have been repelled by it. And I, to my shame, participated in this foolishness when I had Berkshire buy US Air preferred stock in 1989. As the ink was drying on our check, the company went into a tailspin, and before long our preferred dividend was no longer paid. But we got lucky. In one of the recurrent, but always misguided, bursts of optimism for airlines we were actually able to sell our shares in 1998 for a hefty gain. In the decade that following our sale, the company went bankrupt. Twice.

                                                     Buffett's remarks that investors would have saved billions of dollars if someone had shot down the Wright Brothers plane is perhaps the best-known criticism of Airlines Industries. Indeed just in the 2001-2005 period, US airlines collectively lost $40 billion.
                                                      For decades the airline industry has hovered between profit and loss. In most cases, the losses have outweighed the profits over time.
                                                     In 1994 Warren Buffett in his letter to shareholders wrote- As the capacity of the low-cost operators expanded, their fares began to force old-line high-cost airlines operators to cut their own, Eventually the fundamental rule of economics prevailed: In an unregulated commodity business, a company must lower its cost to competitive levels or face extinction.



Airplanes on a Busy Airport
Airplanes waiting on a busy Airport Terminal
                                                  

                                               The US airline industry was disrupted in early 1990 when low-cost airlines undercut the legacy carrier's fares. The rapid growth of low-cost airlines led to big losses across the industry. Legacy carriers were forced to match their competitors otherwise their base customers would drift away.
Phase 2 (2015-16)
                                                In 2015-16 Warren Buffett decided to buy Airlines Stocks. He changed his long standing stance. He had already purchased Railroad companies in the 2000-2003 period and was interested in transportation. He purchased shares in Delta, American, Southwest, and United Airlines. Probable reasons were as follows.
  • Rising Demand for Seats.
  • Consolidation in the Airlines Industry
  • Reliable Buybacks in Stocks
  • Relative Stable Prices
  • Efficient Managers.
                                        Warren Buffett knew they have terrible economies but stable outlook may have caused him to change his mind. He had thought that Berkshire will get a higher rate of return because of the low multiples of the stocks. He purchased about 9%-11% in each of these stocks. In between, there was a rumor that Berkshire may purchase majority shares in Southwest Airlines. Possibility of share buybacks by companies also made him change is views.
Phase 3 (COVID 19 Pandemic 2020):
                                         The COVID 19 Pandemic hit the airline industry badly. The shares of Airlines started falling. The passenger numbers started falling. The buyback of the shares was put on the backburner.

                                      The current crisis is creating a huge amount of anxiety and changing consumers psyche. Some industries may be permanently altered by the coronavirus such as airlines. Berkshire was a top three shareholder in American Airlines Group Inc, Delta Airlines Inc, Southwest Airlines Co, and United Airlines Holdings Inc, as recently as April 2020. Buffett has decided to completely exit from his positions. The world has changed for airliners and we wish them well.
                                       Even though Buffett is the long term believer of the US economy as a whole his 180-degree turn on the airline industry shows that he sees virus changing some consumer behavior. I believe in the American story and I hope my successors will continue to believe in the same.He informed his shareholders about the same. He took money out of the Airlines Industry. This was done at a substantial loss.

                                      He said: American magic has always prevailed and it will do so again 
the world has changed for airlines and we wish them well.


Author : Dr Nishikant Sharma MD FACP
Health care Professional
Content Writer 


Dr Nishikant Sharma MD FACP

References from Berkshirehatahway.com and Businessinsider.com
https://www.berkshirehathaway.com/letters/2015ltr.pdf.
https://markets.businessinsider.com/news/stocks/why-warren-buffett-invested-big-4-airlines-sold-them-loss-2020-5-1029167021
To Know more about Mindful Investing:
https://www.mindfulnessdrnishikantmd.com/2019/08/mindful-investing.html

4 Excellent Ways to Boost Your Testosterone Levels Naturally

4 Excellent Ways to Boost Your Testosterone Levels 

Naturally 

                                Testosterone is an important male sex hormone. As a person's age increases its levels decrease. In the young age group, its levels may be low because of various reasons.
  • Decreased Libido,
  • Less Sexual Drive
  • Increased Tiredness and Weakness.
  • Infertility
  • Loss of hairs
  • Loss of Muscle Mass
  • Increase in Breast size in Males
  • Increase in Abdominal Fat
  • Decrease In Confidence & depression
                         In Males below the age of 30, the Testosterone hormones can decrease because of various causes. This can be debilitating and frustrating for them. With increasing age, the levels decrease. However, you need not worry. The good news is there are excellent natural ways to increase testosterone levels. In this article, I have described ways to increase testosterone levels naturally.
                         The normal range of Testosterone levels can be between 264 to 916 ng/dl. It peaks around the age of 20 years and then starts to decline.

Symptoms of low testosterone levels:


 Following  are the Causes of Low Testosterone Levels

  • Injury or Tumors of Testis
  • Cirrhosis of Liver Or Damage to Liver
  • Testis torsion Or Decrease in blood supply to the testis
  • Hemochromatosis or Excessive accumulation of Iron in Body
  • Fatty Liver
    Muscular Body
    Muscular body structure with six-packs.
  • Excess Beer and Alcohol Consumption
  • Obesity and Increase in Abdominal Girth
  • Diabetes

How can You Increase testosterone Levels Naturally?. Here are the 4 Simple and Easy ways;

  1. Eat food rich in proteins. A high amount of Fat in food decreases Testosterone levels. Food rich in protein causes an increase in testosterone levels. Eggs, Chicken breast, legumes, and soybeans are rich sources of Protein. Similarly banana is energy-rich and useful in increasing Testosterone levels. Tuna and Low-fat milk are also good to increase Testosterone levels. Vitamin D is necessary for testosterone production. You should try to get plenty of Sunshine so that your Vitamin D levels are maintained normal. Tuna is rich in Vitamin D which is linked to a longer life and testosterone production. Apart from tuna salmon and sardines are rich in Vitamin D and Proteins.
  1. Avoid beer and other alcoholic drinks. Excessive alcohol consumption increases the chances of Liver damage. In cirrhosis of liver Testosterone levels can decrease up to 90%. Alcohol consumption can lead to a loss of REM sleep which can lead to a decrease in nighttime testosterone levels. High fatty foods can also cause Fatty liver. Fatty liver is a leading cause of Liver Damage. Remember your abdominal girth levels are directly related to Testosterone levels. Greater the abdominal girth the lower will be the testosterone levels.
  1. Do Regular Exercises and physical activities. Exercise boosts testosterone levels. Certain types of exercise increase testosterone levels more than others. Exercise promotes muscle building. The more muscles you have more will be testosterone levels. Resistance training like weight lifting boosts testosterone levels. All types of exercises can increase testosterone levels. Walking or jogging for 30 to 40 minutes 4 to 5 times a week can do the trick.
  1. Reduce Stress. Stress increases cortisol levels. High cortisol levels can decrease testosterone levels. Low testosterone levels can increase stress and depression. This leads to a vicious cycle. Proper 8 hours of sleep is needed for good testosterone levels. Adrenaline, Cortisol, Noradrenaline are the 3 Stress hormones. Inadequate sleep reduces REM sleep and decreases Testosterone levels. Yoga and Mindfulness help in decreasing stress and increasing vitality.     
                                  Testosterone levels can be checked by a simple blood test. The use of external testosterone supplements may be needed if the levels are low. If testosterone levels are normal then there is no need to take external supplements. 
                                    
                                   If You have any queries regarding this subject feel free to contact us. You can drop your comments in the comment box and leave your comments. We will be glad to hear from you
.


Author Dr. Nishikant Sharma MD FACP
 https://www.mindfulnessdrnishikantmd.com/2020/04/covid-19-pandemic-diabetes-3.html
  Author: Dr. Nishikant Sharma  MD     FACP. 




                                   Consultant Internal Medicine Specialist with Special Interest in the field of Diabetes.
Dr Nishikant Sharma MD FACP
Dr Nishikant Sharma MD FACP
         He is also a student at Northwestern University Coursera.
        He is an advocate of Quality Healthcare for all at affordable prices.
        He wants to empower people with scientific knowledge so that they can face diseases successfully with confidence and a positive attitude. 
       Follow us on Twitter @Nishant26718040 
https://www.coursera.org/specializations/social-media-marketing?
Click here to know more about How to boost your immunity during COVID 19 Pandemic: https://bit.ly/2yj0hsR
bit.ly/3b6kWhu

                                  

Has China Won World War 3 Without Firing a Single Bullet?


Has China Won World War 3 Without Firing a Single Bullet?

            China is one of the major powers in the world. It has one of the biggest economies in the world. The United States is the largest economies in the world at present. China has in the last decade overtaken Japan to become the second-largest economy in the world. Other countries that have large economies are Japan, Germany, France, India, United Kingdom, Canada, and Italy.

Chinese Century
                       19th Century has belonged to the British."Pax Britannica"(British Peace) is the term popularly used for the British Empire between 1825 to 1915. The British Empire was so big that the Sun Never set in the Empire. It had colonies from West Indies to India and Hongkong in the East. British navy controlled most of the sea trade routes.


                       20th Century is popularly known as The American Century. After World war 2 United States rose into prominence and emerged as a major economic power. After a great recession in 1930, it did splendid economic recovery and emerged as a strong economy. The United States took the leadership role in the world. It has many world-class companies that have sales in different parts of the world. The computer revolution has heralded information age. Silicon Valley is the birthplace of many multinational companies like Apple, Microsoft, Amazon, etc.

                    Chinese Century is a term suggesting that the 21st Century will belong to China. The 21st Century will be geopolitically dominated by China.

                     China has the size and population to fulfill its ambition. China has the largest population in the world. China had state policies that are different from the rest of the world. China is governed by a single party. It has a communist-style of governance, unlike western democracies. The government is secretive. The labor laws are different from the rest of the world. China produces cheap machines, steel, garments, textile, electronic instruments, computers, etc. These things are produced on a mass scale. Cheap labor keeps the cost low. China can sell these items to different countries in the world because of lower rates.

                           American President has many times labeled China as a currency manipulator. The economy of China is going to overtake the Economy of the United States in the next two decades. The Chinese economy is set to become the largest economy in the world.

Islands in the South China Sea.
                       China has geopolitical ambitions. It has one of the largest armies in the world. It is a nuclear power as well. It claims many islands in the South China Sea as its own. Though neighboring countries like Taiwan, Vietnam, and the Philippines do not accept the claims. However China because of its size seems to ignore these countries.

                    China has created the Shanghai Cooperation Organization as an alternative to Nato. China has revived the Silk Road of the past. It has created a belt and road initiative. It has connected China to Germany by train so that Chinese goods can travel to Europe easily. The Belt and Road initiative passes through many countries. This improves trade between the countries.

 COVID 19

                         The COVID 19 pandemic started from Wuhan City in Hubei Province of China. It perhaps started from the seafood market in Wuhan. Incidentally, Wuhan has a Virology research center where a lot of research is done about coronavirus and other viruses. Viruses can be used as biological warfare agents. Many people suspect that the virus accidentally leaked from the lab. There is no proof of that. However many conspiracy theories are floating around.

                            After an initial lag of response China did the lockdown of Wuhan City. The movement of people out of the city was stopped. Its lockdown was strictly implemented.

                            China was ready with a big hospital in 10 days in Wuhan. It was very effective in controlling the disease. The disease could not spread to other parts of China like Shanghai and Beijing. The discipline paid off handsomely.

                            However, the disease did spread to other countries. Whether unknowingly or knowingly this sophisticated Chinese government allowed its overseas spread. The local spread was contained but the international spread was not. Many Chinese were returning to Europe and the US from Wuhan and other Chinese cities by air travel. This caused the spread of the disease to other countries where it has spread like wildfire.

Sluggish Response Of Other Countries. 

                               The initial response of many Western Countries was very sluggish. Many leaders thought It is just another flu. Western Countries like Italy, France, UK, USA have very good health infrastructure. However, the pandemic was far too severe. It has overwhelmed the health systems of the countries. International air travel could have been banned early. This decisive step could have stopped the pandemic in the early stages.

                                 Many people in The West especially the United States are not used to wearing a mask. They perceive it as a threat to their freedom. SAR's Epidemic in Asia in 2002-20004 made the population aware of the threat of respiratory infections. Many people in HongKong, China, Singapore, Japan routinely wear masks. This has contributed to controlling the infection this time quickly.

 Advantage China

                                 Meantime China has controlled the infection efficiently. The Western democracies are suffering from the Pandemic. The worst-hit are the United States, the UK, Italy, Spain, France, and Iran. The number of cases in India and Brazil is also increasing. Many countries want to reopen the economy. This reopening can cause a further flare-up of the infection.

                                Unlike China, the lockdown was not strictly implemented. This has lead to a huge loss of human lives. Presently United states have the highest mortality followed by the UK and Italy. The pandemic is far from over. Even Dr. Anthony Fauci the Physician who is at the forefront of the American response has said that we cannot decide on the timeline, The virus will decide the timeline.

                               Joblessness has increased. Many industries are on the verge of collapse. Small businesses have been hit badly. This has caused huge economic loss to the countries. The economies of Europe and North America can enter into a recession. The price of oil has collapsed because of weak demand. This will again benefit the major consumers of oil like China.

                               China has recovered from the pandemic efficiently. It has reopened businesses. International travel has started. It has resumed its exports. Its markets are opened. The indigenous industries of the rest of the world are decimated. They are looking to China to supply them with masks, PPE's For healthcare workers and pharmaceutical ingredients. China's economy will start booming again in no time.

                             The Chinese economy is on the path of recovery. On the other hand, the economies of most of the countries are on shaky grounds. China has managed the epidemic efficiently. Meantime the overconfident western democracies are struggling to contain the pandemic and its economic consequences.
China has won the war without firing a single bullet!.




Dr. Nishikant Sharma MD FACP
Dr. Nishikant Sharma MD FACP is a Health care Professional.
He is an advocate of quality healthcare at affordable prices for all. 
He is a Medical Writer and Content Creator.
Done course in Content Writing from the University Of California Davis. (Coursera)
References From: with thanks 
https://en.wikipedia.org/wiki/Pax_Britannica
https://en.wikipedia.org/wiki/Chinese_Century
https://theprint.in/world/anthony-fauci-doctor-leading-us-coronavirus-battle-nominated-for-civil-service-oscar/413801/
To know more about How to Reduce Anxiety and stay motivated during the Pandemic. Please click on https://www.mindfulnessdrnishikantmd.com/2020/05/3-easy-ways-to-reduce-anxiety-and-stay.html

3 Easy Ways to Reduce Anxiety and Stay Motivated During this COVID 19 Pandemic

3 Easy Ways to Reduce Anxiety and Stay Motivated  During this COVID 19 Pandemic


                                Life during this Stay at the home period of Pandemic is difficult. We are constantly exposed to news and views on TV and social media. The invisible enemy is around us.

                                  When will this pandemic end? What will happen if I get infected? My relatives may get infected. Many such questions come to everyone's mind.
                              Along with you may have economic and financial problems. Many small businesses have stopped functioning. Hotel, Airlines, and Travel Industries are facing a big slump in demand. If you have a small business and it's closed then it adds to the problem. You have to repay loans. So many such worries you may have.
                           Our lives have suddenly and dramatically changed. We try to avoid the invisible enemy sweeping across the planet. Anxiety and stress follow.
                             The big question is how do we stay positive and motivated during this turbulence.
                         

                            I have found out two very scientific and interesting articles regarding the reduction of anxiety during this Pandemic. I have selected 3 recommendations based on these articles.                              The First Article is A Compassionate Guide to Anxiety During COVId 19 Pandemic By Dr. Eric Goodman, Ph.D. Clinical Psychologist.


                           

                               Understanding why we are so anxious now?

Many Marketing Gurus advertise methods to be Anxiety Free.

                                Anxiety-free” is a marketing catch-phrase, not a realistic goal for most humans. Some amount of anxiety is helpful because it protects you from harm. However, an excess amount of anxiety is not good for health.

                            Here we are reminded of the classic fairy tale Beauty and the Beast. This is the tale of a seemingly ferocious beast who, upon first glance, looks and sounds like the villain of the story. Halfway through, however, you come to learn that the beast isn’t the villain—he’s the misunderstood hero. Yes, he still looks beastly and has an unpleasant roar, but his heart is in the right place.

                              Anxiety is like that misunderstood beast. It can be loud and unpleasant to be around, but it means well. Its job is to protect us from anything it perceives to be a threat—whether that be public speaking at work or a widespread invisible virus. Anxiety is well-intentioned, but a very unnerving hero.                           Anxiety wants to help us. It wants us to stay safe. However excess amounts of anxiety can be harmful. It can produce sleepless nights and high blood pressure. It can increase heartbeats. It can be debilitating.                            
                           Anxiety wants to help us. It wants us to stay safe. However excess amounts of anxiety can be harmful. It can produce sleepless nights and high blood pressure. It can increase heartbeats. It can be debilitating.
Tranquil park in City Center


Author: Trinh Mai 
           In this article, the author describes the usefulness of mindfulness during this turbulent time. Mindfulness is a practice of paying attention to the present moment experiences with compassion and curiosity.




                                        Based on these articles and my 30 years of clinical experience I have come up with these 3 recommendations to reduce anxiety during these times.

  •  Communicate with your friends. Social distancing may not allow you to be face to face with your friends and family members. You can make phone or video calls to discuss issues. Pent up anxiety decreases when we share our thoughts with our well-wishers and friends. Stay connected. You can listen to motivational lectures. You can learn something new like cooking or dancing.
  • Have a more compassionate approach to anxiety. Research has shown that increasing compassion is related to a quieting of anxiety and depression. It enhanced the sense of well being. Minimize your daily intake of news. Get a good 8 hours of sleep. Limiting substances like caffeine and nicotine helps in the reduction of anxiety.

  • Practice Mindfulness. It decreases rumination and obsessive thoughts. You can do a 5-minute body scan. You can learn relaxing breathing techniques. You can Do Physical exercises like jogging and skip in one place. You can do step aerobics at home. Where it is allowed you can go running outdoors maintaining social distancing. Have a positive attitude. After every night day comes. Similarly, we will discover some vaccine or treatment for the disease soon.


Dr. Nishikant Sharma MD FACP is a Health care Professional.
He is an advocate of quality healthcare at affordable prices for all. 
He is a Medical Writer and Content Creator.

Done course in Content Writing from the University Of California Davis. (Coursera)




Acknowledgments and thanks to following articles:-

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