30-March-2020

*Hearty Congratulations* everyone for being in the Fifth Day of the Twenty-One Days Lock Down Period

Hope you have gone through the following 21 Days Lock Down Lifestyle Check List:

1. Optimal Sleep ✅
2. Personal Hygiene ✅
3. Balanced Diet ✅
4. Regular Exercise ✅
5. Productive Engrossment✅

Based on the article shared on 25-March-2020. Those who joined late can click the link below and view the article shared earlier:

25-March-2020 – 21 Days Lock Down Lifestyle – http://www.wellbiance.com/health/wellness-coaching-top/current-concerns/27-21-days-lockdown-lifestyle

26-March-2020 – http://www.wellbiance.com/health/wellness-coaching-top/current-concerns/29-day-2-21-days-lockdown-lifestyle

27-March-2020 – Emotions in Lock Down – http://www.wellbiance.com/health/wellness-coaching-top/current-concerns/30-emotions-in-lock-down

28-March-2020 – Human / Biological Clock = Circadian Rhythm – http://www.wellbiance.com/health/wellness-coaching-top/articles/32-human-biological-clock-circadian-rhythm

29-March-2020 – Optimum Sleep – http://www.wellbiance.com/health/wellness-coaching-top/articles/34-optimum-sleep

Along with actual disease – CoVid-19, there is Panic Pandemic too. Hence today I have covered it in a article *Panic Pandemic – Cure* Either download and read the PDF file shared or visit URL – http://www.wellbiance.com/health/wellness-coaching-top/articles/36-panic-pandemic-cure to read about Panic Pandemic – Cure.

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29-March-2020

Hearty Congratulations everyone for being in the Fifth Day of the Twenty-One Days Lock Down Period

Hope you have gone through the following 21 Days Lock Down Lifestyle Check List:

1. Optimal Sleep ✅
2. Personal Hygiene ✅
3. Regular Exercise ✅
4. Productive Engrossment✅

Based on the article shared on 25-March-2020. Those who joined late can click the link below and view the article shared earlier:

25-March-2020 – 21 Days Lock Down Lifestyle – http://www.wellbiance.com/health/wellness-coaching-top/current-concerns/27-21-days-lockdown-lifestyle

26-March-2020 – http://www.wellbiance.com/health/wellness-coaching-top/current-concerns/29-day-2-21-days-lockdown-lifestyle

27-March-2020 – Emotions in Lock Down – http://www.wellbiance.com/health/wellness-coaching-top/current-concerns/30-emotions-in-lock-down

28-March-2020 – Human / Biological Clock = Circadian Rhythm – http://www.wellbiance.com/health/wellness-coaching-top/articles/32-human-biological-clock-circadian-rhythm

Optimum Sleep, is in our check list for past four days. However, we have not elaborated what is optimum sleep. Here are complete details about optimum sleep. It took me a lot of time to write this article in detail. This article in PDF is running into 6 pages. However, I insist you read it thoroughly as Sleep is a Pivotal aspect of well-being. Either download and read the PDF file shared or visit URL – http://www.wellbiance.com/health/wellness-coaching-top/articles/34-optimum-sleep to read about Optimum Sleep.

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28-March-2020

Hearty Congratulations everyone for being in the Fourth Day of the Twenty-One Days Lock Down Period

Hope you have gone through the following 21 Days Lock Down Lifestyle Check List:

1. Optimal Sleep ✅
2. Personal Hygiene ✅
3. Regular Exercise ✅
4. Productive Engrossment✅

Based on the article shared yesterday. Those who joined late can click the link below and view the article shared earlier:

25-March-2020 – 21 Days Lock Down Lifestyle – http://www.wellbiance.com/health/wellness-coaching-top/current-concerns/27-21-days-lockdown-lifestyle

26-March-2020 – http://www.wellbiance.com/health/wellness-coaching-top/current-concerns/29-day-2-21-days-lockdown-lifestyle

27-March-2020 – Emotions in Lock Down – http://www.wellbiance.com/health/wellness-coaching-top/current-concerns/30-emotions-in-lock-down

What’s the date / day today? Have you been asking this question during the lock down? It is likely that you do not have any online activities scheduled or calls scheduled due to which you are awake till mid-night, sleep late hours in the morning. East at random times and thus your daily schedule is at toss. However, if you do so then you are messing up with the body’s biological clock called as circadian rhythm. The more days / week / months you mess up with the biological clock by performing day-to-day tasks at random times, the more you are creating a conducive environment for a Chronic Disease.

Today we are going to deal with this very important aspect of day-to-day living called circadian rhythm. Go through the article. Knowing how vital is the Circadian Rhythm to health, we are sure it will help you proactively plan your lifestyle to avoid or overcome lifestyle diseases. Either download and read the PDF file shared or visit URL – http://www.wellbiance.com/health/wellness-coaching-top/articles/32-human-biological-clock-circadian-rhythm to read about Circadian Rhythm.

#Corona #LockDown #IndiaFightsCorona #GoCorona

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27-March-2020

Hearty Congratulations everyone for being in the Third Day of the Twenty-One Days Lock Down Period

Hope you have gone through the following 21 Days Lock Down Lifestyle Check List:

1. Optimal Sleep ✅
2. Personal Hygiene ✅
3. Regular Exercise ✅
4. Productive Engrossment✅

Based on the article shared yesterday. Those who joined late can click the link below and view the article shared earlier:

25-March-2020 – 21 Days Lock Down Lifestyle – http://www.wellbiance.com/health/wellness-coaching-top/current-concerns/27-21-days-lockdown-lifestyle

26-March-2020 – http://www.wellbiance.com/health/wellness-coaching-top/current-concerns/29-day-2-21-days-lockdown-lifestyle

Today we are going to deal with a very important aspect of lock down that are emotions during lock down. Go through the article. We are sure it will help you a lot to overcome lock down emotional turmoil. Either download and read the PDF file shared or visit URL –

http://www.wellbiance.com/health/wellness-coaching-top/current-concerns/30-emotions-in-lock-down

to read about Emotions during Lock Down. In addition to Common Yoga Protocol as mentioned on 25-March-2020 article you should add Dhyana to your exercise regime.  

During the lock down stage we often experience different emotions. You may have learnt of animal behaviour is different in captivity and in natural habitat. Similarly, a lock down imposed by the administration in response to the pandemic is a situation equivalent to in captivity situation for animals. The current lock down state is just a trailer of what Vinayak D. Savarkar must have experienced in the jails away from homeland in Andaman Nikobar. Once can experience the kind of pain he must have suffered when he penned down his emotions in the famous Marathi song – “Ne Majasi Ne Parat Matrubhumila, Sagara Pran Talamalala” – Oh my dear sea take me back to my mother land, my soul is jittering with separation… Considering his state of mind, I have enumerated the existing state of emotions. Following table lists the state along with probable action points:

Now since we have considered the factor affecting our emotions and creating a turmoil let’s learn how do we handle this situation. In order to take control of your emotions in the lock down state you must take it to your heart that this is a temporary situation and its not a permanent situation. Hence there will be end to this in upcoming few weeks. Yet few citizens will find it difficult to console their own emotions. Under such circumstances it is advisable to practice Dhyana / Meditation which will help you to internalize your emotions, making you fresh and lighter and forget the lock down effect. Dhyana / Meditation helps you to find peace and internal harmony. Lets learn step by step, how to practice Dhyana from our Hon. PM Modi through his animated video on Dhyana:

English Video

Hindi Video

Steps to follow:

1. Sit down in a meditative posture – padmasana or sukhasana
2. While sitting in a padmasana posture, ensure your spine is straight
3. Arms, shoulders are relaxed
4. Head is up and eyes are closed
5. Ensure your palms are rested on the knees and the fingers are in relaxed manner resting on the knees
6. Take your left palm to touch at your navel, next take you right palm to rest it on you left palm. This is called dhyana mudra
7. Ensure that the whole body is relaxed and comfortable
8. Draw awareness towards your body from head to toes which will help you to internalize and you will avoid external distractions
9. Be aware of your breathing – inhalation and exhalation making it deep and slow
10. Focus on the centre of your eyebrows and continue breathing rhythmically
11. Watch your thoughts – try to stay with positive and pleasurable thoughts
12. As you continue to do so you will be much calmer and more relaxed with contemplation
13. Effects of Dhyana:
    1. Rejuvenates body and mind,
    2. Helps to improve concentration and aids behavioural modification ?
    3. Help in reducing negative emotions and cultivating positive emotions
    4. Reduces Anger, Fear, Anxiety / Depression
    5. Helps to attain inner peace
    6. Increases memory, willpower, and clarity of thoughts
    7. Helps to become more positive and productive
    8. Improves Quality of Living
    9. Regular practice of Dhyana keeps your mind calm and quiet and helps to reach goal of yoga practice – Self Realization
14. With which effectively you can change negative emotions during lock down to positive emotions

References:

1. A Facebook post by Virendra Pradhan – https://www.facebook.com/virendra.pradhan.104/posts/2736196493270833  (accessed on 27-Mar-2020)
2. Yoga with PM Modi – YouTube Channel – https://www.youtube.com/watch?v=-73jLhEosSQ (accessed on 27-Mar-2020)

Feel Free to Share without altering this PDF.

© March 2020, Dr. Ashutosh Pradhan – Consulting Homoeopath – Wellbiance Quality of Living Clinic

26-March-2020

Hearty Congratulations everyone for being in the Second Day of the Twenty-One Days Lock Down Period

Hope you have gone through the following 21 Days Lock Down Lifestyle Check List:

1. Optimal Sleep ✅
2. Personal Hygiene ✅
3. Regular Exercise ✅
4. Productive Engrossment✅

Based on the article shared yesterday. Those who joined late can click the link below and view the article shared earlier:

25-March-2020 – 21 Days Lock Down Lifestyle – http://www.wellbiance.com/health/wellness-coaching-top/current-concerns/27-21-days-lockdown-lifestyle

Today we are going to learn a new technique from our Hon. PM Modi that is Surya Namaskar. Please visit the link and view the video care fully to include in the exercise session of your 21-Days Lock Down Lifestyle –

Additionally, we are sharing with you a very important case study about Hand Washing. Go through it. We are sure it will help you a lot when next time you visit a restaurant after the lock down is over. Either download and read the PDF file shared or visit URL – http://www.wellbiance.com/health/wellness-coaching-top/case-studies/28-hand-washing to read the Case Study

Effects of 21 days Lock Down Lifestyle

Since our Hon. PM (India) has announced 21 days lock down with effect from 12 am – 25-Mar-2020 effective till 11.59 pm on 14-Apr-2020. Along with social distancing, regular hand washing and the lock down all these will be 100% effective against CoV-id-19. We urge you to be at home all the time.

On the other hand it is likely that there will be derailed routine and it may further lead to weight gain in these 21 days if you do not follow a lifestyle regime. In order to avoid weight gain, as well as other adverse consequences of 21 days lock down, please follow:

1. Optimal Sleep – Take sleep only for 7 hours at night, just because there is nothing to do out of boredom don’t sleep for more than 7 hours. Do take rest in the afternoon but see to it you are stark awake and not sleeping – else quality of night sleep will be affected

2. Personal Hygiene – Take bath with hot water on regular times.

2. Restricted Food Intake – Eat food restricted to satisfying your hunger and not the taste buds.
(A) Food intake should be restricted to bare minimum – ideal is twice in a day, however should not exceed more than four times a day  
(B) Consume tea only twice in the day
(C) Avoid factory made soft drinks instead can take lemon juice without sugar
(D) Avoid on and off munching of any food items such as chips, nuts, fried items and restrict food intake to bare minimum
(E) Do not be couch potato – do not watch television while eating meals

3. Regular Exercise – Perform Homely exercise:
(A) Take a walk within your own premises and do not step out
(B) Do spot jogging
(C) Perform daily chores – sweeping, floor cleaning, vessel washing
(D) Perform common Yoga Protocol as shown in this YouTube video – https://www.youtube.com/watch?v=8ch8_AX-7ZU

4. Productive Engrossment –
(A) Spend quality time with family members
(B) Restrict social media time spend to optimal – don’t just keep on watching videos recklessly available on social media. Decide what you intend to watch and restrict yourself watching only planned media
(C) Complete tasks which you have left over due to lack of time and focus
(D) Though the government has officially postponed compliance deadlines, complete Income Tax / GST / MCA compliances as almost all statements are available online. You can collate material required by your tax professional to complete compliance filing.
(E) Entertain yourself by playing chess, cards etc.

Do implement to stay healthy with weight in control.