In search of peace

Often, in life, We try to reach a point where we don’t have to worry about anything, We set our goals accordingly, We work hard, overtime in the office, to earn the amount that we need for a vacation, We persuade our friends so that we fit into their plans for the weekend.

Why do we do so?

The answer to these queries is simple – to attain peace.

Going on that vacation will give you peace. You will be out of the regular routine life, away from the everyday chaos.

Hanging out with your friends, for those precious some hours, will take you away from the tensions that surround you always. You will be out of the clutches of your troublesome thoughts.

Have you ever wondered why you need to attain a specified condition, to attain peace? How would it be, if peace could come to you, unconditionally? Without a price tag, without any persuasion.

Life would become amazing, right? Well here’s how:

It’s just a matter of the mind. Peace is not a place. It is not a person either. It’s a feeling, like any other, like happiness and sorrow. This lies deep within you, undiscovered. So, like any other feeling, it will come to you when you need it. You don’t need to travel miles to find it, while it is right under your nose.

So the next time you feel like you need a break, you need not run away from your office desk or sofa room. You can stay right there and get what you want to be delivered at your steps. Remember, it’s all in the mind. So close your eyes, and say yourself “I am at peace. This also will pass away.” Relax your mind and discover how peace slowly creeps in. And when you are done with your quota, dive into your tasks with the energy peace leaves you with.

How to Reduce Stress and Tension?


Tension is known as mental or emotional strain.

Who experiences tension?

Everybody experiences tension. Tension and anxiety are as natural as thirst. It is not a cause for concern to face stress; in fact, a little stress is very important for growth. Stress improves performance.

However, it is alarming when tension strikes too often. Minor problems give a huge headache. Small pleasures don’t make you happy anymore. Nothing seems to be in control. Situations slip out of the hands like dry sand from the gaps of the fingers. Fear of misunderstanding doesn’t allow you to confide in a friend. The frequent occurrence of these signs means you need to act upon the circumstance before it’s too late.

How to get relieved from Tension?

Talk it out loud:

When something bothers you, don’t bottle it up. Take your time to find the right words and then confide your worry to a person who will understand. Talk to your parents, or call your school friend even if you haven’t been in contact for a long time. Talking it out will help you relieve your nerve. You will be able to see your problem in a clearer way. With a little assistance from your confidant, you can find a solution. Talking it out is the easiest and fastest way of solving any issue.

Give in:

It is very important to analyze what is bothering you actually. There are times when we feel frustrated about everything, small or big, while the root cause is something completely else. A misunderstanding with your spouse in the morning can lead to a quarrel with your colleague over an entirely different issue at the office. When you face such frustration, give yourself a moment. Don’t act in anger. Sit down and find the real cause. Ask yourself if it really is worth your reaction. Most probably you will find yourself answering “I shouldn’t be so angry over this trivial issue “.Anger in tension often leads to resentment. So, always calm yourself down before you react.

Go easy:

In today’s age, time seems to travel at a higher speed than light. All of us are striving to keep pace with it. When a small task is not done in time, you feel instant guilt building up at the back of your mind. How will I complete this? If I can’t do this, what will happen to my other bigger plans? Will I ever live up to the expectations that people have on me? And the chain of thoughtful questions goes on. Before you impose any harsh disciplinary routine over yourself, shun the superman urge. Hard work and hustle are important but not at the cost of mental tension. Plan your actions according to your capabilities.

The quest for peace of mind is universal. We have to work to achieve it. Meanwhile, trust the process of the universe. Everything has the right time. By worrying over an issue, we cannot reach somewhere before or after the right time. Being patient is important

معدنیات دھات – پوٹاشیم

پوٹاشیم- آپکے جسم کے لیے کیوں ، کتنا اور کیسے ؟

پوٹاشیم آپکے دل کی قوت اور خون کے نارمل دباو – بلڈ پریشر کے لیے بہت ہی مفید ہے۔
پوٹاشیم گردوں کے مدد سے بدن کے زائد نمک یانی سوڈیم کو خارج کرکے خون کے دباو بلڈ پریشر کو توازن میں لاتا ہے۔ پوٹاشیم بدن کے پٹھوں و مسلس کو مزبوتی دیتا ہے اور بلخصوص دل کے شاھ رگ ، شریان و نسوں کو نرم و فلیکس بل رکھ کر خون کی روانی اور دباو کو بہتر کرتا ہے۔
پوٹاشیم عام انسان کو ایک دن میں تقریباً
Mg 4700 چاہیے ، جب کے ایک کیلے میں
250-300 mg پوٹاشیم پایا جاتا ہے ۔ اس طرح 15 سے زائد کیلے کھانے سے ایک دن کا پوٹاشیم ملتا لیکن اتنے کیلے کھا نہیں سکتے اور اس سے شوگر بھی بڑھ جاتی ہے۔
لہٰذہ پوٹاشیم کے بھرپور حاصل کے لیے سب سے بہتر غذا سبز ترین پتوں والی ترکاری ہے جوکے کم سے کم مقدار ۸ کپ کچی سالڈ یا ہلکی پکی ہوئ لیکن ذائقہ دار کھانا چاہیے ۔
دیگر اشیا جس میں خاطر خواہ پوٹاشیم پیا جاتا ہے وہ ہے ،
پالک، ماٹھ، کلفہ ، سجنہ ، میتھی اور دیگر بھاجیاں ، گوبی، براکلی ، مشروم، ترائئ ، لوکی آلو ، رتالو ، بیگن، کھیرا و ککڑیاں ، دہی ، تقریباً سارے تازے موسمی میوے ، خشک میوے ، کھجور ، مچھلیاں ، ہرے و خشک بینس اور بیج ، کچھ گوشت اور انڈے ہے۔
لیکن جن اشخاص کو گردوں کی شکایت ہو وہ ڈاکٹر کی حدایت سے پوٹاشیم میں کمی رکھے تاکی گردوں پر دباو نہ پڑے اور پوٹاشیم کی مقدار خون میں بڑھ نے نہ پاے ۔

سید زین العابدین – نیوٹریشنسٹ
YT: thenutristyle

Potassium an Essential Mineral

First of all, potassium helps blood pressure.

It does this in two different ways:

• First, with the aid of your kidneys, potassium helps remove extra sodium from your body through your urine. This is a good thing because too much sodium can cause high blood pressure.
• Second, potassium helps the walls of your blood vessels to relax or loosen up. When they’re too tense or rigid, it can cause high vital sign, which may cause heart problems. Getting enough potassium is good for your heart.
You also need enough potassium for good muscle health — so that your muscles can flex or contract the way they should. And your nerves need potassium so that they will work well.

How much potassium do you need?

You should get 4,700 milligrams (mg) of potassium a day.
How much is 4700 Mg?

Equal to more than 15 bananas.
But you cannot have more 1 Banana a day.
But, Your needs might be different if you have kidney disease.
Some people with kidney disease should get less than 4,700 mg potassium.

If your kidneys don’t work well, an excessive amount of potassium could stay in your body, which may cause nerve and muscle problems. If you’ve got renal disorder and your doctor hasn’t already told you what your potassium limit is, ask about it.

Food Sources of Potassium:

The topmost sources of potassium without any sugar or salt are the green leafy vegetables. The more you eat the better they are.
However, you should at-least get 8 cups of raw veggies in a salad or cooked form.

Other sources are :

Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit, Cooked spinach, Cooked broccoli, Limited Potatoes, Sweet potatoes, Mushrooms, Peas, Cucumbers, Zucchini, Eggplant, Pumpkins, Tuna, Halibut, Cod, Trout, Rockfish, freshwater fishes, Lima beans, Pinto beans, Kidney beans, Soybeans, Lentils

ضروری غذائی اجزاء – معدنیات , دھات

دھات یا معدنیات کم مقدارلیکن ضروری غذائ اجزاء ہے انسان کے بدن کی بقاء ، ساخت اور نشونما کے لیے ۔ ، ہم جو کاربوہائڈریٹ ، پروٹین اور فیٹ کھاتے ہیں ، دھات و معدنیات اسکی توانائ کو نکالنے اور استعمال کرنے میں معاون ہوتے ہیں ۔
کم و بیش کوئ سولہ معدنیات (دھات) ہے ،
کالسیم ، پوٹاشیم, فاسفورس ، سلفر، سوڈیئم ، مگنیسیم ، کلورائڈ ، آیرن ، زنک، کو پر ، ماگنیز ،
آیوڈین، سلیمیم ، کلوریم اور فلورایڈ ۔

معدنیات و دھات خون کے نارملُ دباو ، الیکٹرولائٹ یانی برق پاش اور فلویڈ سیالُ کے توازن میں مدد کرتے ہیں اور ہڈیوں کی صحت ، جدید خلیات سلس کے بننے اور آکسیجن کی آمدورفت میں بھی مدد گار ہوتی ہے اور مزید پٹھوں ، جوڑوں اور آساب کے لیے قوت بخش ہے۔
انسان ان معدنیات دھات کو مختلف اغذیات کے ذریے باسانی حاصل کر سکتا ہے ۔
میں آگے ، اغذیات کے ذریے ایک ایک دھات معدنیات
کو کیسے حاصل کر سکتے ہیں اسکی تشریح کرونگا ۔
پچھلے کچھ دن قبل زنک کے بارے میں لکھا جا چکا ۔

سید زین العابدین – نیوٹریشنسٹ – اٹلانٹا
YT: the Nutristyle

Top 16 Minerals Important In Our Body

What are Minerals?

Minerals are called micronutrients. The body needs micronutrients in smaller amounts than Carbohydrates, Protein, or fats. Similarly, Minerals do not provide energy (calories), but they help to release energy from Carbohydrates, Proteins, and Fats.

16 essential Minerals:

  1. Calcium
  2. Phosphorus
  3. Potassium
  4. Sulfur
  5. Sodium
  6. Chloride
  7. Magnesium
  8. Iron
  9. Zinc
  10. Copper
  11. Manganese
  12. Iodine
  13. Selenium
  14. Molybdenum
  15. Chromium
  16.  Fluoride

Minerals play important roles in:

  • maintaining blood pressure
  • fluid & electrolyte balance
  • bone health
  • making new cells
  • delivering oxygen to cells
  • contributing to normal muscle
  • nerve functioning

Minerals are cosmopolitan in foods, with specific minerals being found in certain foods. By eating a spread of nutrient-dense foods from the 5 food groups, you’ll have a mineral-rich diet.


Why is Zinc Important for Our Body?

What is Zinc?

Zinc is a mineral. It is an essential element because very small amounts of zinc are necessary for human health. Since the physical body doesn’t store excess zinc, it must be consumed regularly as a part of the diet. Common dietary sources of zinc include meat, poultry, and fish. Zinc deficiency can cause short stature, reduced ability to taste the food, and therefore the inability of testes and ovaries to function properly.

Where is zinc used?

Zinc is employed for the treatment and prevention of deficiency disease and its consequences, including stunted growth and acute diarrhea in children, slow wound healing, and hepatolenticular degeneration. Zinc is also used for many other conditions.

Zinc is required for the right growth and maintenance of the physical body. It is found in several systems and biological reactions, and it’s needed for immune function, wound healing, blood coagulation, thyroid function, etc. Meats, seafood, dairy products, nuts, legumes, and whole grains offer high levels of zinc.

Affects of zinc deficiency:

Low zinc levels can also lead to sickle cell disease, major depression, and type 2 diabetes, and can be fought by taking a zinc supplement.


How can Workout be Addictive?

So you realize you need to be fit, you are motivated and you take the first step and join a gym. You pay the membership fee, buy new gym clothes (and new shoes too) for a workout. Day 1 goes fine, you come out tired but excited. Day 2 looks good. You skip Day 3 because you have some super important things that you need to do on this day. After a few days, you are seen only intermittently at the gym and after some time you realize that it has been more than a month since the last time you went to the gym.

Whether you decide to go to a gym or choose any sport, cycling, running, walking, etc., it is very common that your motivation level goes down and the physical workout goes down in the priority list.

How to keep the motivational levels high and get into the habit of working out?

You must show up consistently at the designated spot and time, every day. When you decide on the location for your workout, choose a place that you like going to, your favorite park, or a stretch of a road with lots of greenery, or a gym with a good ambiance.
Set a time during the day that you are least busy, that time when you won’t be interrupted with family or work-related chores. Early morning is the best time to exercise, especially for outdoor activities. Air quality is good and no interruptions.
There will be some days when you will feel lazy and not feel like working out. Even these days, show up at the place.
Tag along with a buddy who follows his fitness regime religiously.
If you are the type of person who does not like monotony, choose different activities for different days of the week.
Set some goals for yourself, if you can run for 3 kilometers effortlessly, aim for a few extra meters for the next day. There are a lot of mobile apps that can record your activity. You can use the mobile app to keep track of your progress to motivate yourself and motivate others.

Remember that the choices that you make every day determine how your body behaves, do you want your body to be in your control or do you want to hand it over to doctors, diagnostics, medicines, etc?

Positive Ways to Start the Day

“Morning shows the day” they say. They say it right. But do you feel like every day is just the same? Are your mornings dull and boring? And don’t you spend the whole day with the same kind of lazy lousy feeling? Well maybe you aren’t waking up the right way

Here are the 5 best ways to begin your day.


Life is so full of difficulties, isn’t it? You have deadlines to meet, bills to pay, house chores to complete and to top it all, you have had a row with your partner. As you open your eyes, these thoughts creep into your mind. Nightmares seem to have escaped from imagination to reality. You feel a slight headache. You feel like going back to sleep again. Don’t do it though.

Drive these thoughts a little away. Tell them to queue up and come later in the day. Tell yourself – this is the beginning of another day, a brand new chance to fix things and explore your life. This little bout of positive thoughts is a proven way of turning your day much better.


Wondering how you are going to get the ‘burst’ of positive energy in the morning. What you are looking for is in you. Talk to yourself. As Vivekananda said, when you don’t talk to yourself, you miss a conversation with the most amazing person. You are amazing. No one is going to know you better than yourself.

So when you wake up next morning, wish yourself a chirpy good morning. Tell yourself how amazing you are, how everything is going to turn up just fine, and in time. Tell yourself “we can do it! let’s dive into the day!” and see how you roll.


Most of us these days, start our day on screen. Oh! how irresistible smartphones are. We begin with putting the alarm off but then see the notifications and start scrolling through them. somehow the first 30 minutes of the day get consumed in thinking about worldly affairs. This small habit has made us so lost in the outer world, that we fail to connect with ourselves, with our own soul. It is undoubtedly true that we need smartphones in this smart age. But not at the cost of losing our peace of mind.

So when you put your alarm off tomorrow morning, do not look at the notifications bar. Your emails and texts can wait. Keep your phone aside till you finish your breakfast.


Have faith in the divine and practice it. Follow your duties towards your belief. A healthy life is only possible when you are spiritually satisfied.

Belief is a state of mind. The thoughts in your mind create the results. All your experiences, all your actions and all the events and circumstances of your life are but the reflections and reactions of your own thought. So most importantly, have faith in yourself.


Sit down. Straighten your back. Close your eyes. Breathe. Let the fresh morning air fill your lungs. Let the positivity it brings with itself reach your mind.  Try to make your mind oblivious to anything going around you or inside you. Create a void in your mind. Now, breathe deeper. Continue deep breathing for at least 5 and at best 15 minutes every morning. On some days, do some simple stretching exercises. You may go to the gym or work out at some other time of the day, but this little session is equally important

Now that you have read the 5 mantras to begin a day, I am sure you are excited about tomorrow morning. Follow each mantra step by step. Wake up, cheer yourself. Talk to yourself. Do your exercise. Remember, every day is an opportunity. Every day is important. So, beginning every day in the right way is very important.




Error 404 – Sleep not found

It is 11 in the morning. I wander around the dining hall thinking of nothing specific when I stumble upon the broom. I put the broom in its place and stand there for an extra second. Mum comes out of the kitchen, “you know what, you’re still awake, better attend the bed. Have you ever done something better than sleeping?” That’s when it strikes me, “why can we sleep at all?”. So I do what I do best, I sit down by my desktop and search.
We spend one-third of our lives sleeping.

Scientists still don’t know what exactly sleep is, they only describe the method. They call it tired nature’s sweet energy restorer. Yes! Time spent sleeping is not time wasted. It is used effectively in rejuvenating the body.
What happens when we sleep? To start with the brain wave ripples, broaden, they relax. The muscles relax as a consequence. The temperature of the body, vital sign, and heartbeat decrease. The senses fade. Consciousness is lost.

Why do we sleep at night? Behavioural scientists and psychologists have found out that our ancestors hunted in the light of the day. they used night time to sleep and restore their energy for the next day’s work and play. We evolved this practice as our biological time i.e. the day and night cycle. As a result, now our brain has adapted to this practice as a function. No matter what work we do, we will feel drowsy at night
Why then do we go against this innate characteristic of the body? It is a prevalent trend in our city these days. We move around, hanging out with friends, eating street food, attending lavish weddings till the wee hours of the morning.

Hyderabad has been the land of royal nizams and nawabs, charming traditions, language, attire, and cuisine. But extravagant weddings organized for social recognition that goes long into the night have paved the way to a lamenting problem.

It is our responsibility to feed our body with the right food at the right time and give it enough rest. We assume that the hours at night after office or after the kids are off to sleep is the only time we can spend with ourselves doing ‘our thing’. This belief is utterly wrong.
We have forgotten the golden hours of the morning. The chirping of birds, the rising sun, the cool air are the conduits of positive energy that we require daily. We can spend at least an hour with ourselves doing something that gives inner peace like reading a book or writing or singing or cooking, blocking all the news and notifications of the outer world in the morning. This will definitely increase our productivity for the day because the mind would have had its rest and rejuvenation.

I am sure within every week approximately this easy technique of paying your ‘me time’ within the morning will encourage you to sleep at the proper time, complete your sleep cycle and wake up early in the morning.