How do I prepare myself mentally for Covid-19?

 

My only brother and his family are battling COVID in Ahmedabad for a fortnight now and since yesterday my dad too is showing symptoms. Living with them virtually, each day in terror, I have realized that though COVID-19 is a viral attack on our body, it is more of a mental battle for every individual because whether one accepts it or not its fear is humongous. We may be able to cope up with the physical pain but often can lose the mental battle. 

I realized till my brother and his wife thought it was a normal viral fever as diagnosed by their doctor, they were just fine doing everything normally. But as his wife lost her smell and taste and the reports came out to be positive, the panic-struck hard though the viral load was moderate. They have a small baby and an elderly mom at home, I can understand what fear they went through.

Forget about them, I myself went restless when I first heard it and took a lot of time to compose myself. Staying with them through video calls every day and guiding them each day I understood, it is very important for us to be mentally prepared if God forbid the infection to choose to target us.

Thus I thought of penning these notes to myself to prepare you and me in case we become Covid positive so that we can be in control and not let the floor under our feet slip or at least try our best.

Remember we have to prepare ourselves for this mental battle as strongly as possible to aid our physical body to recuperate well under the attack of this deadly virus. 

Most importantly we don’t have to lose this mental battle because we are not only responsible for ourselves but our family too. 

So please write the below points on your heart or on a piece of paper and keep it attested to your fridge with a magnet or wherever you feel you will be able to grab it at the earliest. 

How do I prepare myself mentally for Covid?  

10 points Mantra 

1. First and foremost, don’t panic, deep breaths, sit back, and assimilate how severe your symptoms are. 
2. My behavior and attitude now shall determine my family’s health and happiness. I am not fearing the situation but trying to face it head-on to the best of my abilities.
3. I will get myself and my family tested. 
4. Will consult a doctor online at the earliest and start the medication as early as I can.
5. Will ensure everyone is eating well, sleeping well, and is doing whatever gives them maximum joy.
6. I Will keep a strong check on the oxygen levels and also monitor the fever and other symptoms regularly (Do purchase an oximeter online now and keep it handy at home).
7. Will keep the strong belief that God is kind and this shall pass soon.
8. I know the battle is going to be a little difficult but I am not going to lose the spirit. I am maintaining enough funds in the bank and am prepared for everything.
9. Come what may I will smile and defeat COVID eventually at all costs. 
10. Shall do pranayam and repeat the positive affirmations to myself-I am absolutely fine and healthy and feel on top of the world now.

I guess it shall be best to start preparing ourselves from today. While we pray each day to keep Corona away and take all necessary precautions, let’s also be very well mentally prepared! 

This post is a part of #CauseaChatter initiative by Blogchatter. 

Know how our mental health is impacted by our physical health: My Personal Experience

Mental health and physical health wellness work in tandem. I am perhaps the right example of it. I suffer from a physical ailment called endometriosis for 11 years now. It’s cause is unknown and it doesn’t have a permanent cure. It can cripple your life in terms of causing you excruciating pain for twenty days a month if it in advanced stage like mine. Some surgeries and medication and permanent lifestyle changes may help you fare better but mostly it takes a toll on you. Despite being mentally very strong, my physical health does have a deep impact on my mental health.

In this article I wish to highlight this very point. In order to take care of your mental health you need to ensure your physical health is in proper shape and of course vice versa. Easier said this done, right! Well if you are in a vicious trap like I am in, paralysed with endo pain for most part of the month, the pain scare can send your mental health for a toss. It is obvious to feel depressed, lonely and even wanting to end your life to put an end to the pain as your threshold to bear it has also reduced drastically due to prolonged illness. Family support is vital but they can help only to a certain extent because they can’t really understand the pain you are through. So practically you are on your own.

I am currently in this painful trap and so decided to write to you right at this time. The pain is unbearable from yesterday and last night tears rolled down my eyes on their own and now it’s not a pence better. The painkillers are mostly ineffective in my case may be due to prolonged use. I have had the surgery too and completed the maximum hormonal dosage in terms of injections and tablets one can have in a lifetime. It’s a dead end you see no matter how strong I am mentally, my physical health condition has created so much mental trouble for me.

So what can one do in such a situation. First of all please take care of your physical health always. A preventive health checkup and early detection of a disorder is indispensable to ensure you are both physically and mentally fit. If you are under any medication, please take it on time and work towards a healthy lifestyle. Here are some of the things I do to ensure I am not going down this the dungeon of depression during the testing times:

1. Try to do something you love

Since I love writing I immediately decided to write to you all today. Well, it doesn’t reduce my pain but at least diverts my attention towards a cause I would love to spread awareness about. I loose myself in the world of the words I weave and that aids me relax.

2. Call a person you love and who can make you laugh

 I do this and enjoy a long hearty chat with a dear one who makes me forget the pain for a while and the happy hormones make me feel better. The mental equilibrium is reinstated this way. Pour your heart out to him or her it shall aid you ease a lot of tension clogging your brain and help you breathe a little easy.

Mental illness often stems from our inability to share and keep brooding in our hearts till the wounds become chronic. Communication to the right person often helps in healing.

3. Keep busy

Trust me being busy is the best medicine. I accept more work during the times I am unwell to be overburdened with it, to not give my mind any free space to build up a mental trauma over my pain. I keep working until I get tired enough to doze off. This also gives me a lot of satisfaction and saves me from the agony of wasting my time brooding over why me.

4. Watch your favourite engrossing show curled up in your blanket with a drink of your choice 

There are some comedy shows on Netflix I can watch on repeat mode with a cup of green tea and smile at the jokes if not laugh out loud. It again helps in easing mental pressure. You may as well indulge in a book or some online window shopping, whatever gives you joy and diverts your attention.

5. Relax and meditate to declutter your mind

 Sit or lie in a comfort position and plug in the guided meditation YouTube videos(I prefer Honest Guys) and relax. With a little practice and after a little difficulty to focus initially, you will ace the meditation techniques and trust me they aid you relax like nothing else. I have written a series on it, you may refer to it.

6. Lastly, smile as much as you can

 Smiling everyday is my way of ditching my pain everyday trying to convey to the pain that I will not give up no matter how hard it tries. I strongly intent to bear this smile until my last breath. I want you all to remember me like that always. If any of these feel difficult I am just a call or a direct message away, will be really happy to help.

It is really important to work on our physical health to ensure we are at the peak of sound mental health always and similarly the reverse. Know how they impact each other in your case and make a conscious effort to work on them.

This post is part of Blogchatter's CauseAChatter'

If you like what I write, you can grab the copies of my five published ebooks here: The Fragrance of True Love, Destiny's Favorite Child, Dare to Defy The Destiny, Empowered Women Empower Women and Soulful Letters On COVID, for my Future Grandchild 

Best Home Workout and Fitness Equipment for Weight Loss #WeightLosswithRoma

I am often asked how did I manage to lose 16 kgs of weight during the lockdown when stepping out for a run or gym or any other fitness class was out of question. Well, honesty when I began my fitness journey in March’20, I was clearly overweight and the hormonal pills I popped up for endometriosis further messed up my weight issues. I felt I was trapped in a vicious circle. Thus, I made up my mind to embrace the holistic lifestyle change to gain back sound health and that resolve became the foundation of all the earnest hard work I did at home to bring about this transformation.

I began with eating right and practicing Yoga but soon realized my fat was rigid and needed little more stimulation to start reducing. 

(I have written about them in my earlier posts in the series #WeightLosswithRoma. You can read them below if they interest you.

Healthy Weight Loss Diet Tips

Best Yoga Asans for Weight Loss

Homemade Detoxifying Drinks for Weight Loss)

Going to the gym is absolutely ruled out these days, also their packages are exorbitant considering the mild to moderate workout most Indians like me need, even if I go there. Thus, I decided to invest in some affordable fitness equipment and design my own tiny workout corner, a personalized fitness space in my abode. 

Also, I wanted to invest in such a way that the pieces of fitness equipment I choose, are useful not only for me but for my entire family for ensuring their good health. My choices may be slightly offbeat but my idea of keeping good health and fitness sustained is by weaving lots of fun in them, to keep everyone motivated. Thus, I slept with the idea for several days before choosing the ones which will work the best for us.

Below are five interesting recommendations for you to choose from in case you too are looking to grab some worthy home workout equipment which involves a lot of fun.

1. TT Table

My husband and son are both Table Tennis Players, they love it to the core and I too enjoy a game with them especially with the little one, who takes pride in teaching me some professional moves. A game with the husband is a full-body workout though as he smashes me with powerful backhands and forehands in all directions until I am totally drenched in sweat. It is a fun family time of one hour every day and we really look forward to it. 

If you are working from home during this lockdown or have a sedentary lifestyle, this should be your pick. Even if you don’t know how to play it, it is so simple that you will figure out how to do so quickly and your family will love it too. You can get a good TT Table in around 15K which is a great long term investment for you and your family’s good health if you love sports.

Advantages of playing Table Tennis are:

• It is one of the best forms of cardio workout

• Helps to lose weight comfortably

• It improves our hand-eye coordination

• Also, it improves our reflexes

• Quite easy on the joints

• It helps to burns calories

• It improves our balance

• It relieves Stress

2. Treadmill

Ever since I have been really small, I have gone for a morning walk with my dad at 4a.m. every day without fail, though it was less of a walk and more of a run for the tiny me as he walked really fast. Later of course I got accustomed to his brisk walks and walked at his pace and the habit has stayed with me till today. A brisk walk or a run is my most favorite form of hassle-free workout with sure shot results always.

Since at the moment we are stuck indoors due to the pandemic, it is most advisable to invest in a Treadmill. It is my most favorite versatile fitness equipment, you can walk or run as many kilometers as you want on it at a speed you desire while entertaining yourself with a great series on Netflix or Amazon Prime or any other OTT platform. It is suitable for one and all and a good home gym Treadmill costs around 13K. You may as well rent one if you first want to try it for a few months, just sanitize it thoroughly before use.

Advantages of a Treadmill are:

• Best Cardio workout for weight loss

• Super Comfortable and takes less space

• Puts less stress on the body in comparison to walking outdoor and is great for people with heart and blood-pressure related ailments as it can monitor it

3. Indoor Stationary Bicycle

If you want to sit and work out while watching T.V. or cycling has been your favorite sport, an indoor cycle can be fun equipment to possess. It occupies the least space and is excellent for lower body workout. 

Increase the resistance level when you start feeling comfortable to let your muscles feel the workout pressure. You can get a good Indoor Bicycle for around 6K. Start gradually any form of workout like twenty minutes and then increase gradually to see results through consistency.

Advantages of an Indoor Bicycle are:

• Boosts cardio fitness. Cycling is an excellent way to get your heart pumping

• Can help with weight loss

• Burns body fat

• Provides a low-impact workout

• Strengthens legs and lower body muscles

• Allows for interval training

• Safer than road cycling

4. Cross Trainer

If you prefer a slightly stronger and most effective full-body workout or your body demands more exercise in comparison to others, then go for a cross trainer, it has always worked wonders for me whenever I have battled stuck weight. 

It works wonders your arms and legs fat and burns many more calories. Ideally, I have only seen it in gyms but it can perfectly be placed in any corner of your home as it takes very little space. A Cross Trainer is priced around 17K and is a worthy piece of equipment for our home gym.

Advantages of a Cross-trainer are:

• It boosts our stamina

• It burns a lot of calories

• Also, it puts considerably less stress on your joints

• Good for both an upper and lower body workout

• It burns body fat rigorously

• Maintain fitness after injury

5. Weights

All of the above equipment definitely aid us to lose weight but this lets to loosening our skin which needs toning. To do the same as well as build our muscle mass we must do strength training done by lifting weights not very heavy but mild to medium which can be gradually increased if one wishes to.

They are very optimally priced and a Set of Weights of your choice depending upon your comfort weighs around 0.5K. If you are a beginner start with a set of 2kg each so you will be lighting 4 kg initially, then increase gradually. 

The advantages of Weight Training are:

• Maintaining Muscle Tissue

• Increased Strength

• Improved Bone Health

• Controlled Body Fat

• Decreased Risk of Injury

If you are really inclined towards staying fit forever and your health and that of your family are your top priority, start thinking of buying good fitness equipment. They are some great deals you can grab in Amazon Prime Days on the 6th and 7th of August.

P.S. This is not a sponsored post but it does contain certain affiliate links of the items, I recommended to you based on my personal experience. If you have a medical condition, it is recommended to consult your doctor before commencing any workout.

If you like what I write, you can grab the copies of my five published ebooks here: The Fragrance of True Love, Destiny's Favorite Child, Dare to Defy The Destiny , Empowered Women Empower Women and To My GrandChild, With Love

This blogpost is a part of #CauseaChatter initiative by Blogchatter 

#Causeachatter 10 Powerful Yoga Asanas for Endometriosis, Weight Loss and Flat Stomach #WeightLosswithRoma

The past few months have been difficult for all of us. The pandemic has taken a toll on our lives and sitting at home and eating at odd hours without any physical movement has further ruined our mental as well as physical health and fitness. Many of us have gained weight and have accumulated a lot of belly fat which we will love to lose. Thus, in this blog post, I bring to you 10 Best Yoga Asanas for Endometriosis,Weight Loss and Flat Stomach which you can do every day in the comfort of your home and stay fit and healthy which is the need of the hour because we know obese people have compromised immunity which is scary in COVID-19 days. Good physical health ensures good mental health too which is equally vital.

In my last post on Healthy #WeightLosswithRoma, I had shared the most effective diet tips for weight loss with you and it is so wonderful to know how it is helping many of you. I am overwhelmed to get Sindhu messages from you all that it has already started showing results. I am taking this series forward today with my third dose for perfect health.

The first one was Homemade Detoxifying Drinks for Weight Loss.

Coming back to our topic for today, Weight Loss Yoga Poses that I am recommending here have worked for me in the past few months when I have lost more than 15 kgs of weight and many inches flab from all over my body including the stomach, thighs, arms and face particularly my tummy which was my pain area. Yoga with Healthy Diet has been my magic pill to have lost weight without any hassles.

In my opinion, Yoga is the best traditional practice for our physical and mental, health, and wellness that we Indians have inherited from our extremely rich ancient culture which has been adopted worldwide.

I call Yoga a gold mine of health because apart from weight loss it gives us so many more priceless benefits like

• Stress Relief and Calmness
• Makes us for more flexible
• Improves our metabolism
• Multiples our physical and mental strength
• Helps us improve our immunity
• Improves our respiration and energy(Check Yoga for Allergies)
• Improves our medical conditions in the long run
• Improves our overall fitness levels

A Good Yoga Mat and ComfortableYoga Wear are all we need to commence our Yoga Workout best done early morns at sunrise.

Let’s begin our practice.

Here are the ten powerful Yoga Asanas for losing weight and tummy fat by stimulating the abdomen and other muscles.

1. Suryanamaskars or Sun Salutation

Suryanamaskar is my most favorite of all Asans for it has umpteen benefits for our health. Not only does it warms up our body and but also stimulates the blood flow to all our organs. It stretches and tones all our major muscles, trims our waist, tones our arms, stimulates the digestive system, and balances the metabolism aiding in weight loss. It is a group of 12 Asans done in a flow for a set number of times as per the comfort of your body and a speed that suits you initially. You can gradually increase the speed and number of times you repeat Suryanamaskars and this Asan alone is a full-body workout for a day which can help you lose weight and stomach fat considerably. Please increase the number of Suryanamaskars you do in a day gradually to reap the best benefits. I do these in the form of Power Yoga for about ten minutes every day and it is miraculous in its results. Watch the below video for the right technique to do it.

2. Chaturangadandasana – Plank pose

This is the strongest Asan in terms of building your core strength. In it, you stretch on your fours as indicated in the pic and hold there each time increasing the time you hold. It works intensely on our abdominal muscles, our key focus area for a flatter tummy. It is a little difficult in the beginning but is addictive if you get a hang of it. I do 5 to 10 planks in a day.

3. Boat Pose or Navasana

Boat pose is the Asan in which you sit with your legs lifted up and hands stretched out next to them as shown below. It is an excellent Asan which helps in boosting our metabolism and burning calories thus helping in losing weight. Holding in this Asan for as long as you can is the key. I try to incorporate it in my everyday Yoga practice as it is so helpful in toning our core and muscle strengthening too. It has various levels of difficulties, to begin with, you can support your legs with your hands.

4. Warrior Pose or Virabhadrasana

This is yet another brilliant Yoga posture when you hold one knee bend forward and the second leg backward giving your upper body a backbend with your hands stretched up in namaskar as shown below. It works wonders in toning your thighs, shoulders, and abdominal muscles getting them rid of loose fats. It also works wonders for your posture. I do it in my daily practice of Yoga mandatorily.

5. Triangle Pose or Trikonasana

Trikonasan is ideal to loose waist and abdominal fat, in it you stretch both your legs and then drop your body each side touching the floor with your hand as depicted below. Hold there for a few seconds and then repeat for the other side. This Asan is also very good for our gut health as it aids in digestion.

6. Cobra Pose or Bhujangasan

Bhujangasan helps us loose upper body and abdominal weight as we lie on our stomach face down and then rise up to stretch as shown below. This stretch is also a very relaxing stretch and works wonders for our spine.

7. Downward facing dog pose or Adho Mukha Svanasana

In this Asan, you have to arch down on all fours like a mountain as shown to give your limbs and stomach a good stretch. Along with helping in losing weight, it also tones our arms, thighs, hamstring, and back and improves our concentration. I do its advanced variations where we can lift each leg backward and sidewards alternatively.

8. Shoulder stand or Sarvangasana

For the beginners, I recommend you do this Asan with the support of a wall to reap its benefits. In it, you lift your entire body up straight above your shoulders, refer the pic below, initially lift your body as much as you can with the help of a wall. It strengthens our muscles as well as aids in boosting our metabolic rate and digestion. Our weight depends upon how good our metabolism is, the better the metabolic rate, the better shall be our tendency to lose weight. It also helps us get better sleep and respiration.

9. Bow Pose or Dhanurasan

This is indeed one of the most effective Asan to get a flat stomach as it stretches and works magnificently in toning the abdominal muscles. In fact, it is so good for our entire body as in it you arch backward to hold your feet as shown below. It is wonderful for our blood circulation too, me, my husband and son do it mandatorily every day.

10. Twisted Chair Pose

This Asan is Yogic Squat with a slightly more intense level as in it you get in the sitting position, bringing both your hands in Namaskar mudra and then turn sidewards looking up as indicated in the picture below. Excellent for weight loss, this is super good for toning our abdominal muscles, lymph system, and digestive system.

Regular practice of the above along with eating fresh healthy food together can aid you achieve the desired weight loss, flat stomach, and a lot of bonus benefits in no time. Fulfil your dreams yourself don’t wait for a genie to do so for you.

If you like what I write, you can grab the copies of my five published ebooks here: The Fragrance of True Love, Destiny's Favorite Child, Dare to Defy The Destiny , Empowered Women Empower Women and To My GrandChild, With Love

This blogpost is a part of #CauseaChatter initiative by Blogchatter