How to understand and deal with workplace depression

Work and pressure in corporate culture go hand-in-hand. In and around us there might be many people we know including ourselves having signs of workplace depression. We consider all other illnesses with positive approach and try to take proper care and treatment for them but when it comes to mental illnesses we turn to be conservative and either tend to ignore or hide the problem. This may not be healthy for either you or your work because it might affect your productivity. These should be taken just like other health issues and we should take care of it just like we take care of diabetes or any other health issues and should visit a doctor with proper follow-up. If the need may be, leave from work should be opted for so that problem can be dealt with properly. Signs and symptoms and result of workplace depression that you may notice in yourself or someone around you are:

  1. Loss of interest in day-to-day work particularly not momentary or just being worn out due to stress.

  2. Decrease in efficiency unrelated to work pressure.

  3. Lack of motivation.

  4. No interest in social gatherings at work.

  5. Repeated mistakes in work despite not much pressure.

  6. Suicidal thoughts.

  7. Frequent leaves or sick leaves that are not justifiable.

  8. Feeling detached from workplace.

  9. Substance or alcohol abuse.

The most important thing is that we must take workplace anxiety and depression in the same way as any other problem and encourage people to talk about it. Things that can be done to help in such situation is:

  1. Talking to someone about problem helps in finding solutions even of depression.

  2. Encouraging groups to help each other in overcoming problems. Keeping the discussion confidential might help in people opening up with their problem.

  3. Small breaks or holiday may revive you of energy and help distressing. Organisations can make a seven day strech leave in a year compulsory for everyone so that they get a break.

  4. Yoga is something that definitely helps in controlling stress levels. Organizing yoga workshops as an initiative for employees and encouraging healthy lifestyle habits.

  5. Work rotations as corporate initiatives in office keeps away monotonous environment thus is good to deal with stressful situations.

  6. Understanding your peers and subordinates may help them in such situations.

  7. Seeking medical help may prevent the person from worsening as well as regular course of therapy completion just like other problems may take you back to being healthy and productive.

Togetherness can improve mental health and well as productivity. Let’s make a better workplace environment.

Winter treats carrot halwa

During winters our appetite increases because our body spends some energy in keeping us warm. You might know that our ancient ways of eating was influenced by the seasonal vegetables and fruits and was therefore very good for health. One such recipe favourite this season is gajar ka halwa. Let me share the recipe with you.

For this recipe we need:

1. Carrots 500 g

2. Sugar 1 cup

3. Dry fruit mix 1 cup roughly chopped

4. Ghee or clarified butter 2 tablespoon

5. milk 1 cup

6. Some dry fruits to garnish

7. Green cardamom 1 (seeds crushed)

Nicely wash and peel the pink carrots. Now in a blender, blend the carrots coarsely and set it aside. Heat a pan on gas and add two tablespoons of ghee. To this, add the chopped dry fruits and fry a little. Remove it and set aside. Now add the coarsely grated carrots to the pan and fry them over slow flame. They will start softening and become darker in colour. Occasionally keep mixing them in between and fry for around ten minutes, then add milk and sugar to it. Alternatively you can substitute half the sugar with artificial sweeteners but I recommend using sugar in the recipe. Mix them nicely and let it cook until the milk is dry. Now crush the seeds of one green cardamom and add to this mix. Add fried dry fruits and let it cook for another two to three minutes. Transfer to serving bowl and garnish with remaining dry fruits. Your gajar ka halwa is ready. Serve hot and enjoy the winter with loved ones.

Preparation time 15 min

Cooking time 25 min

Serves 4 to 6

 

How to manage health better during winters

 

During winters we all have health issues like cough, cold, sore throat. We do tend to take it lightly but when it comes to discomfort they are the most irritating ones. If we take care of few things in our lifestyle, it becomes easy to spend the winters comfortably. There are many natural ways that can help us with these, I am listing a few tips for you:

  1. Make it a habit to have a glass of warm water when you wake up in the morning. This will help you get rid of headaches precipitated by cold weather.

  2. Add half a lemon and one teaspoon of honey to the warm water and drinking in the morning time will help you in keeping cold away.

  3. If you want to be healthy, it is good to include chavanprash (an Ayurvedic preparation) as it has all the goodness of our ancient ayurveda benefits and truly give a lot of health benefits.

  4. Exercising regularly for twenty minutes boosts immunity and relieves sinus and related issues. Yoga is one great form of exercise but other forms are equally good. We should choose any form of exercise as permitted by our own health status.

  5. Eat citrus fruits this season as much as possible. It is the gift of winter season and a blessing of nature in the form of vitamin C. These will not only boosts immunity and keep away cough and cold but also give you a beautiful glowing skin.

  6. If you are a non vegetarian, do include fish at least twice a week in meal. This provides all the essential fatty acids or fats to body thereby improving immunity. If you are not fond of the smell of fish, alternatively you can add cod liver oil capsules available at chemist stores in the diet.

  7. Include hot vegetable soups in diet. Besides being comforting in winters, they add to the vitamin intake of our body.

  8. Do not eat oily and fried food. Even though they seem tempting the oil in these types of food become a medium for bacterial growth and thus causes throat infection.

  9. In case of throat infection or coughing, ginger with some salt is beneficial. The effect is much improved if you take honey, tulsi juice, ginger juice and lemon juice mixed in equal measure in a spoon. One tablespoon full is good to be taken three times a day.

  10. Add probiotic to the daily diet. They help in building immunity.

  11. Gargle with warm water and salt before going to bed. This will prevent throat infections.

  12. Avoid eating ice-cream this season.

  13. Have a glass of warm low-fat milk, preferably with one teaspoon of turmeric. Turmeric is good to boost immunity.

  14. While going out add a few drops of eucalyptus oil on the handkerchief and use it as inhalation in case of sinus irritation. It will help relieving the same.

  15. Use of jaggery in desert preparations during winters has a lot of health benefits. It is one of the grandmothers tricks for winters.

If you take care of health properly, you will enjoy 375 days of good health in a year.

Health guidelines for frequent travellers

Travelling is the need for most of the people now-a-days. You may or may not like traveling but if you cannot avoid, planning it properly will make it easier, fun and an advantage for people. It is always advisable to plan short trips instead of long ones at a stretch. Planning it well makes it easier. The common problems that may occur are:

  1. Stomach upset: This is the most common and upsetting problem. It is advisable to carry lactobascillus sachet available at medicine stores in your emergency kit. Ask your doctor for suitable antibiotic combination that can be used in case of stomach infection.

  2. Aches and pains: Body aches and pains is also one common problem encountered. It can be taken care of with the help of over the counter analgesics like paracetamol or aspirin etc that suits you.

  3. Allergies: Another common problem encountered are allergies of any origin. Carry new generation antihistaminics with low sedation in the emergency kit.

  4. Fever: Antipyretics like paracetamol may give relief in case it is not too high fever or when visiting doctor is not the necessity.

Tips for the beginners:

  1. One of the most common problem usually associated with change of weather and water is stomach upset. It is the most annoying problem. It is important for people with sensitive stomach to stick to simpler food. As far as possible drink bottled mineral water. Try to have curd along with food . Lactobascillus present in curd helps in digestion. For emergency purpose pharmaceutical lactobascillus preparation can be great help so carry them along. It is good to enjoy temptations of local cuisine but choose hygienic places.

  2. Try to reach one day prior to the meeting or engagement where you are required. This will keep you fresh for the meeting. Traveling early mornings same day may make you feel tired and you may not be able to focus completely.

  3. If you are travelling to some tourist destination, try to keep it around weekends so that you can finish your work and utilize weekend to see the place around. This way you can combine work and pleasure together.

  4. Always carry a medicine kit with you. It may help you or if you may not need then your colleagues might get help in case of emergency. It is good to consult your family physician to prepare the kit. This could be a one time exercise but will be worth the pain.

  5. Always keep your friends and family posted about your whereabouts so that in case of emergency they know where to contact. I am saying this with my personal experience. One of our friends had been to Nepal and got stuck in earthquake situation, no one was able to understand where and whom to contact. It should not happen with anyone so make sure you inform near and dear ones.

  6. For women travellers, one thing to really avoid is using unhyginic rest rooms. Also be prepared for the important days of the month to avoid discomfort. If you need pain killers, please make sure it is there in medicine kit.

  7. People with certain health issues like hypertension and diabetes may require to be on medication on regular basis. To avoid missing them, it is best to keep an extra strip and at two different places so that in case of luggage delay or such situations you do not miss medication. It is better to carry prescription along since prescription drugs may not be available without prescription in such situations in other countries.

  8. In case of travelling abroad, benzodiazepines or antipsychotic drugs may fall in illegal categories and without prescription may be considered under drug laws hence you must carry your prescription along during travel to foreign destinations.

Travel and work are important but above all good health is the key to success and happiness. Taking care of few important thing might make it comfortable if not interesting for you.

Stuffed tomatoes

stuffed-tomatoes

Another healthy recipe to die for is here.

Stuffed tomatoe needs:

Tomatoes -2 firm

Paneer – 100 g shredded

Green Chillis- chopped

Salt to taste

pizza seasoning for taste

Spring onion leaves for garnishing and presentation

Olive oil (spray is better as controlled quantity comes out)

Cut a slice of tomato from top and scoop out the seeds and liquiqd from inside. cut green chillis and spring onions fine and set aside. Take the shredded paneer or cottage cheese in a bowl and add bottom part of spring onion, green chillis, salt to taste and pizza seasoning and mix well. Take the tomatoes and fill the mix to the pop of the tomatoes. spray some oil on the tomatoes and microwave at 100 percent in a microwave safe dish for three minutes without lid. Take it out in a plate and garnish with the greens of spring oning and serve hot. A delicious low calorie meal for dinner or lunch is ready.

Bye for now.

Breakfast, the meal of the day to start with.

healthy-breakfast
breakfast

In todays fast paced world most of us who live in metros do not have time in the mornings to enjoy the sceanic beauty of sunrise with a cup of coffee sitting and relaxing, but ideally thats the most stress free time of the day made stressful by our lifestyles. What to do since we know it nicely that rushing to office and making entery into the attendence register and signing on it is the only thing thats on the minds of people. Laughing and thinking that in this degital world of attendence being marked by swipe and flash cards who does entry in ragisters, my friend even with all these gadgets in a goverment organisations and their associated ventures you need to follow this procedure every morning. Believe me as annoying as it seems but I myself have been a part of this.

Anyways, my point is not attendence but the breakfast and morning peace of mind is a very important part of our life to keep us fit. And why do you think it is important? Here are a few important things that we must know:

  1. Fasting for more than eight hours at night may lead to acidity issues if we do not eat in the morning. If already having acidity issues and having irregular lifestyle then this is the way to improve your condition.
  2. Having a breakfast that is healthy and balanced keeps us energetic for the whole day ahead. This in turn controls irritable mood, and helps you focus on work completely.
  3. Having breakfast will avoid your temptation to go to the coffee wending machine again and again in turn avoiding unwanted need of caffine intake.
  4. Satisfied and energetic feel is one good reason to get creative thoughts for your projects as it would help you finish most of your creative presentations in the first half of the day.
  5. You will definitely be smiling and that in turn will make you your bosses favourite for the day (just kidding this can be one good side effect gentlemen and ladies, not a compusary mode of action of this medication).
  6. and the most important thing we do not tend to overeat for lunch which keeps the day well balanced.

The best way to start our day is with a a healthy breakfast like a bowl of oats with 100 ml low fat milk, granola with yogurt, milk shake with some fruits, half spoon of flax seeds and some nuts in it, oil free fried/ poached egg with one toast, small paneer paratha without oil, spinich paratha without oil, lots of other healthier forms of them. choose one for the day not all.

If you can , carry a small low cal fruit for mid morning snacking along with you to the office so that the canteen does not become too much of indulgence.

Avoid oily food for breakfast and try having some good source of carb included the first meal to keep mood uplifted. As important as it is to eat less at night, morning should be started with good meal and waking up half an hour early to incorporate twenty minutes of yoga and some quality time spent with your companion over a cup of tea or coffee is equally important for the good day.

So its time to start working. Have a wonderful day.

Managing weight during and post festive season

Excitement of festivals are always great. But so is the that 3 to 4 kg weight gain are going to be the by-product of this. Ever wondered my favourite jeans need me so I am definitely not going to touch anything this festive. Nope coz when we visit someone, ‘can’t say no to the delicious preparations of my friends, neighbours’.
It actually is the fact and the problem we have to face.
Not to worry the best way to keep it in check, choose wisely.
1. Start your day with a glass of lemon juice.
2. Eat light at home so that there is space to accommodate calories outside too.
3. Try to choose lower cal ones over at neighbours or friends place.
4. Choose nuts over fried food.
5. Choose juice over sweets.
6. Have only 2 to 3 bites if you need to visit too many friends.
7. And most importantly go for a detox week with fruits and vegetables post holidays and festivals.
It’s good to celebrate, but even better to celebrate decorating and dressing up nicely rather than bingeing.
Love yourself and stay fit.

HAPPY HOLIDAYS

Health a positive approach scientifically

Let us talk about what comes to our mind when we think about our health. In our day-to-day lifestyle, we ignore ourselves completely and the result is all forms of lifestyle diseases like hypertension, diabetes, obesity even arthritis at an early age, as early as at the age forty. These do not come alone they hamper our capacity to enjoy life by restricting movement and also restricting food as they require particular diet to be followed. The circle is thus closed by making us feel sorry about ourselves.

Now go the other way round, by balancing our diet in proper manner and improving our exercising habits, we gain freedom. Freedom from all sorts of health adversities, freedom from any worrying about health and the biggest one, freedom from financial burden you know how; we don’t need to spend on medications, tests and no depression of not being able to go holidaying or playing like children.  In a way its a gift everyone should give him/herself.

How to do it? just make some wise choices like:

  1. Choosing the right kind of food that can offer health benefits.
  2. Eating most of the things in its natural form and not the processed forms.
  3. Choosing to eat at right time and in right quantity, i.e. not eating emotionally.
  4. avoiding buddy time as eat out times rather spend time in other activities for better bonding rather than food bond.

It’s good to say I am a foodie but don’t mean the same at the cost of health.

  1. exercising regularly everyday, choose any form of exercise, dance forms, jog, brisk walk, swimming, yoga, etc.
  2. stay away from stress as much as possible, if you cannot avoid them at least lead a healthier lifestyle.
  3. Drink plenty of water.
  4. Most importantly smile a lot.

In a world that is moving fast with the blazing speed of light, let’s be like a bird to enjoy life. Live life full size.