cost of groceries around the world

how to eliminate cancer chances

 

• Tobacco gives 14 types of cancer. 25-30% of cancer deaths are due to tobacco. 87% due to cigarettes.

  • Tobacco has 50 carcinogens which causes lung cancer.

• Alcohol consumption leads to cancer, commonly oral cavity, pancreas, mouth and breast cancer is due to alcohol consumption. 7.1% chance increment of cancer is recorded by consuming as low as 30ml of alcohol.

• Processed Food like burgers, pizzas, carbonated drinks, butter or cheese can cause cancer. 30-35% of cancer deaths are due to imbalanced diets and obesity.

• Lethargy or lack of exercise is a very dangerous lifestyle which leads to obesity, diabetes and heart diseases. Lack of physical activity leads to cancer.

• Reduced Chronic Diseases gives a very high chance of non-cancerous life

Foods that derisk us from Cancer

• Cruciferous and green leafy food help us avoiding cancer.
• Watercress, Chinese Cabbage, Collard Green, Kale, Arugula, Chard, Beet Green, Spinach, Chicory, Lettuce, Parsely are the best vegetables which are anticancer. 
• Broccoli, Cauliflower, Cabbage, Brussels Sprouts
• Garlic, Onions, Oranges, Grapefruits, Lemons, Blueberries, Strawberries, Raspberries and Cranberries etc. 
• Salmon, Tuna, Mackeral, Sardines
• Beans, Lentils, Chickpeas
• Brown Rice, Quinoa, Whole Wheat Bread
• Walnuts, Almonds, Flaxseeds, Chia Seeds

Books to purchase

 

• Atomic Habits: Tiny changes, remarkable results. By James Clear

• 7 Habits of Highly Effective People, by Dr. Stephen Covey

• How to win friends and influence people, by Dale Carnegie

• Who moved my cheese, by Dr. Spencer Johnson

• Make your bed, by Admiral William H McRaven

  • How to top essential day habits for staying grounded, how to keep your mind at peace and ready for the day ahead. How to cope with setbacks and just keep moving forward and last but not the least he will guide you on how to move beyond comfort zone and take risks.

• How to stop worrying and start living

• The Alchemist

• Man’s search for meaning

how to tell a story

1.   Do not make someone else who is different from your target audience as a hero, the reader personality should be the hero; the story needs to hook reader's imagination. Talking about yourself sucks, put the reader in your shoes, guide them through a problem they're facing.
2. Be specific, give details and establish deeper connection. more the details, more the reader will connect with the story. Hence not giving details is a sure failure to engage audience. 
3. The opening of the story is the most important part of the story book, you have to attract the person's attraction within 30 seconds. Make the introduction different, shocking, relatable like 'it was the day my grandfather exploded in the battle of xyz'
4. Create tension in your story by 'the spark' show what helped overcome the conflict. show by 'the change' explain the internal shift that happened for the character to win. Explain 'the takeaway' this summarizes what to do and remember it to overcome the problem. 
• Problem with using too many takeaways.
• giving one lesson from a story gives best impact, not more than one. 
• multiple lessons make it difficult to track and will turn people away.
• create setup, introduce conflict
• provide meaningful solution
• Not introducing change
• people love rags to riches stories, so change the story 
• present the transformation
• this makes the story relatable and highlights that change is necessary to make a difference.
5. Negative stories create fear, positive stories create inspiration
• ending story on a positive note gives your readers an emotional high. This will help them to return to your content again and again. 
• Negative stories will repulse readers to such an extent, they may read a few last pages in the book and keep the book away

Ultimate fat-loss guide

• Moderate Calorie Deficit
• High Protein Intake
• Prioritize Whole Food
• Stay Hydrated

Nutrition: 

• Best proteins; eggs, almonds, chicken breast, cottage cheese, greek yogurt, milk, lentils, lean beef, fish, quinoa, protein powder, pumpkin seeds, shellfish, peanuts, tofu, beans,  

Best Carbohydrates:

• Carborates that come directly from nature are always healthy
• carborates rich in fiber are healthy carbs
• good carbs are always rich in water
• Barley, whole wheat, Legumes, oat meal, Chocolate milk, bananas, cherries, apples, sweet potatoes, brocolli

Best Fats

• Almond
• Animal fat
• Avocado
• Bacon
• Butter
• Coconut Oil
• Dark Chocolate
• Eggs
• Flax seeds
• Greek Yogurt
• Nuts
• Olive Oil
• Whole Milk

Worst Fats as Food

• Canola Oil
• Soybean Oil
• Sunflower Oil
• Cottonseed Oil
• Corn Oil
• Grapeseed Oil
• Safflower Oil
• Non-Butter Spreads

Exercise

• Resistance Training: Squats, Lunges, push-ups, rows and deadlifts
• Cardio: brisk walk, swimming, cycling 60 minutes
• Progressive Overload: Increase weight, reps, sets overtime to challenge muscle growth

Lifestyle:

• 8 hours sleep
• Stress free or destress immediately

Medplus Online

•  Avelia Sunscreen SPF50+ 50ml Lotion Rs. 149/-
• https://www.medplusmart.com/product/avelia-sunscreen-spf50-and-50ml-lotion_avel0082

• Lacto Calamine Sunscreen Kaolin Clay SPF50 50gm Rs. 199/-
• https://www.medplusmart.com/product/lacto-calamine-sunscreen-kaolin-clay-spf50-50gm_lact0387

• Evion 200mg Capsules  Rs. 21/- for 10 tablets
• (Vitamin E Gelatin Caps)
• https://www.medplusmart.com/product/evion-200mg-capsules_evio0003

• Ultra Omega 3 Cap Rs. 270 for 10 caps
• (this vitamin is for anemia and vitamin C deficiency, helps body make new cells)
• https://www.medplusmart.com/product/ultra-omega-3-cap_ultr0187

• Triomega Cap (Omega 3 fatty acid 300mg)  Rs.213 for 10 caps

• Ren B12 Tab Rs.98/-
• Vitamin B12

• Biomulty Cap (Multivitamins) Rs80/-for 10 tabs

• Avelia Anti Dandruff Shampoo 200ml Rs.79/-

• Clobidex 20gm Rs.56/-
• Psoriasis

How To Stay Positive In A Negative World

Personal Level

 1. Understand that there is no single solution, but there are many strategies and approaches that counter negativity and foster positive and joyful outlook.

2. Practice Gratitude: Cultivate gratitude through journaling, mindfulness exercises, express appreciation for good things in life. By this you are shifting focus toward positive aspects of life.

3. Challenge Negative Thought: Recognizing and actively engaging negative thought patterns can stop holding our mind. Positive self talk technique or anything which can help you to reframe negative thought will be always constructive than allowing negative thought

4. Engage in positive activity: Engage in hobbies, spend time with loved ones, volunteer for some work you love or pursuit activities which bring joy and fulfillment 

5. Limit exposure to negativity: Cut down time which causes negativity  

Community Level

1. Promote empathy and compassion: Empathy and Compassion fosters understanding, tolerance and a sense of oneness. Normally educational programs, community initiatives where medical camps or disaster relief or pandemic help would show more interest in empathy and compassion. 

2. Celebrate success and achievements: Highlight positive events and achievements. This serves as inspiration, hopeful and optimism. This will become good if we include kindness, celebrating, community milestones and sharing stories of positive changes

3. Support Mental Health Initiatives: Try helping increase access to therapy, promote mental health  awareness campaign, reduce stigma surrounding mental health. 

Systemic Level

1. Address Inequality and Injustice: Addressing systemic issues that contribute to societal negativity like inequality, poverty, discrimination, efforts to create more just and equitable society where everyone has an opportunity to thrive. It requires government policies, social programs and collective action aimed at addressing system inequalities. 

2. Promote environmental sustainability, promote environmental education, engaging in collective efforts to protect the planet can foster a sense of positive change.  

main remedy for divaker

 Pitru Dosha Nivarana Pooja (RAHU+SUN)

Charity on Akshaya Tritiya

Trapandi Shrada

Offer water to Banyan Tree for 49 days

Offer food for Brahmins on Amavasa

Donate food at temple on Amavasa and Pournami

Conduct pooja, homa, mantra on adhika maasa

Perform pooja, vrat on jyeshta amavaas

Worship shiva regularly 

These countries pay lesser than Indian salary for its employees

• Turkey : $543
• Russia : $540
• Argentina : $419
• Brazil : $418
• Indonesia : $322
• Bangladesh : $242
• Pakistan : $169
• Egypt : $148

How To Reduce Anxiety

 Natural Ways To Reduce Anxiety

• Exercise Regularly: Physical activity releases endorphins, will have mood boosting effects. Minimum 30 minutes of moderate-intensity exercise most days of the week.

• Eat a Healthy Diet: Fruits, Vegetables and Whole Grains can help improve overall mood and well being. Limit processed foods, sugar drinks, caffeine intake, alcohol, nicotine etc. these can worsen anxiety symptoms.

• Get Enough Sleep: Well rest, You can cope with stress and anxiety. Aim for 8 hours of sleep each night. 

• Relaxation Technique: Meditation, Deep Breathing and Yoga helps to calm the mind and body. 

• Spend Time in Nature: Being in nature has a number of benefits for mental health, reducing anxiety. Go for a walk in the park, hike in the woods, simply sit outside and enjoy fresh air.

• Connect With Loved Ones: Spend time with people you care, they can provide you social support and help you feel less lonely. Talk to friends, family members or any group members whom you like.

• Avoid Alcohol and Drugs: Can actually worsen anxiety symptoms in long run. 

• Limit Caffeine Intake: Caffeine can trigger or worsen anxiety symptoms. 

• Get Organized: Cluttered environment contribute to anxiety. 

• Challenge Negativity Thoughts: Negative thoughts can fuel anxiety. Challenge them with more realistic or positive ones.

• Practice Gratitude: Dedicate time every day to appreciate the good things in your life can help to boost your mood and reduce anxiety.

Food Which Reduce Anxiety

• Fatty Fish: Salmon, Tuna, Sardines, Mackerel etc. are rich in omega 3 fatty acid. This have anti-inflammatory and mood boosting effects

• Eggs: good source of choline, which produces acetylcholine, a neurotransmitter that plays a role in mood regulation.

• Pumpkin Seeds: Good source of zinc and magnesium, important for relaxation and stress relief.

• Dark Chocolate: Contains cocoa flavanols, improves blood flow and brain function. Helps to reduce stress harmones and improve mood.

• Turmeric: Contains curcumin, which is anti-inflammatory and antioxidant properties. It’s effective in reducing anxiety symptoms in some studies.

• Chamomile: This tea is used as natural remedy for anxiety and insomania. Contains apigenin and antioxidant that has calming effect. 

• Yogurt: Good source of probiotics, improves gut health. Gut is linked to mental health and probiotics reduces anxiety symptoms

• Green Tea: Contains L-Theanine and amino acid that has been shown to promote relaxation and focus. Helps to reduce stress hormone

• Almonds: Good source of vitamin E, magnesium and protien which are important for nerve function and mood regulation. 

• Blueberries: Rich in antioxidants, can help to protect brain from damage. Helps to improve memory and cognitive function

Most Pleasant and Relaxful Places in Karnataka

• Jog Falls: (400Kms) Majestic waterfalls, 2nd highest in world. Water droplets create a misty veil. 

• Coorg: (270Kms) Scotland of India, Coorg has rolling hills, coffee plantations and misty peaks. 

• Hampi: (350Kms) UNESCO heritage, ruins of Vijayanagara empire. Temples, Palaces and Gateways shows architectural prowess and a glimpse into bygone era.

• Chikmagalur: (250 Kms) Hill station famous for its coffee, stunning views of western ghats.

• Gokarna: (490Kms): Laid back beach town, relaxed vibe. Best for sunbathing, swimming and surfing.

• Mullayanagiri: (280 Kms): Highest point in Karnataka. Panoramic view of western ghat. 

• Kabini: (185Kms) : Wildlife sanctuary is home to tigers, elephants and other animals. Great place to go on a safari and experience the beauty of nature. 

• Agumbe: (360Kms) Hill station is known for its unique biodiversity and is a haven for trekkers and nature lovers. 

• Dandeli: ( 465 Kms)Town is located on the banks of Kali river and is surrounded by lush forests. Great place for water rafting, kayaking and nature walks.

• Kudremukh: ( 335 Kms) Famous for trekking to the peak. Stunning views of surrounding valleys. 

• Ooty: (290 Kms): Queen of hillstation. 

• Yelagiri: (160 Kms): Pristine hill station

• BR Hills: (185 Kms): Pristine hill Station

• Yercaud: (235 Kms): Good hill station

Life's Rules

1.  Don't judge others. Be quick to leand a hand and enourage. Be kind.
2. You're either a slave to discipline or dopamine.
3. Read fewer books more times. Study best books and apply it 
4. Happiness is a choice we make daily
5. Comfort is a cage, growth comes from outside comfort zone.
6. Consistency is greater than perfection
7. Giving is better than receiving
8. Fear kills more dreams than anything
9. Your words shape your future
10. Plan your day with intent
11. Consumerism & upgrading your lifestyle is a huge scam & trap
12. Shirt is unnecessary when you're ripped
13. Be authentic
14. Just jump
15. Win the morning win the day
16. Victor or Victim, choose any
17. Don't just take your kids to the park, play with them
18. Don't let a bad 5 minutes ruin your day
19. Put your spouse and marriage above all other earthly relationships, including your kids
20. Trust takes years to build and can be lost with one poor decision
21. Comparison is the thief of joy, never compare yourself with anyone.
22. Kindness first always
23. Do not drink your calories, munch it
24. Water is life giving, drink more.
25. You can choose to be happy and positive both every single day
26. Never hit the snooze button
27. You're never stuck
28. Nothing is more critical than integrity
29. Everyday control your attitude and effort
30. Do not strive to fit in, live bold, sing loud, stand out and dance often
31. Pay yourself first
32. Walk out and get sun & nature
33. Never complain
34. View every moment as a gift from universe.
35. Care more about your life than ficitious characters.
36. 98% of national politics is meaningless
37. If you want peace and to live a fulfilled life, find a mission and purpose bigger than yourself

5 Lifestyle Habits Which Gives Immense Health Advantage To You

 These 5 lifestyle habits are:

1. Calorie restriction 2. Aerobic exercise 3. Strength training 4. Adequate protein intake 5. Sleep Calorie restriction (CR) · CR means taking fewer calories, or reducing carbohydrate intake, · Prefer complex carbohydrates over empty calories, · CR can be achieved by reducing “feeding window”- by consuming foods within a shorter period of time. Intermittent fasting (IF) is a method to reduce calorie intake. The commonest type of IF is 16:8 (having food during 8-hour eating window and fasting for the remaining 16 hours). Have Food at morning 08:00 and 16:00, the rest of the time stay fasting Aerobic exercise · Brisk walking, running, cycling, swimming are common forms of aerobic exercises, · For these activities to be effective, the HR should increase to about 75% of maximum HR, Continue these activities for a minimum of 20 minutes per day and on 5 days a week. Strength training (ST) · Can be done by using self-body weight, resistance bands, dumbbells or machines; · Can be done at home or gym, · Aim for about 2-3 ST sessions per week (30 min per session). Adequate protein intake · For adults (>18 years of age), the recommended protein intake is 1 gm, 1.3 gm, and 1.6 gm per kg body weight for people engaged in minimal, moderate and intense physical activity, respectively. · Adequate protein intake along with ST helps to preserve muscle mass and prevent sarcopenia, · Animal-source proteins are preferable (over plant-sourced proteins). Sleep · Aim for 7-8 hours of night sleep, · Afternoon nap (if you take), should be lesser than 30 minutes. Take home message: Incorporate these 5 lifestyle habits to prevent serious diseases and live longer.