The United Nations General Assembly has declared the World Meditation Day to raise awareness of the transforming power of meditation. 2024 is the first year that the world will celebrate the wisdom and benefits of meditative practice. This day underlines the importance of meditation in achieving the highest possible standard of mental and physical health. From its ancient roots to being recognized in modern health discourse, meditation is celebrated as a universal tool for fostering peace, well-being, and resilience.

Meditation is far beyond the realm of self-development. It is a significant means to bring harmony among individuals and groups and solve worldwide issues. The United Nations itself recognizes this relation in its symbolic moves by having a Meditation Room in its headquarters in New York. Founded in 1952 by then Secretary-General Dag Hammarskjöld, this "room of quiet" speaks about the importance of reflection for peace in the world.

With the wars, conflicts, climate crises, and technological change, meditation offers a way to build peace, unity, and compassion. As Mr. Hammarskjöld eloquently put it, "a space for silence in the outward sense and stillness in the inner sense" is essential for harmony.

What Is Meditation?

This practice has been around for thousands of years and evolved across cultures, religions, and traditions. It is essentially about focusing the attention in the present but often through mindfulness, focusing on the breath, or other techniques.

It is a practice that would provide mental clarity, emotional calmness, and physical relaxation celebrated because of its universality. As an aid to the human body, stress decreased, anxiety well-managed, depression relieved, and, according to studies, improved health, such as lower blood pressure and better pain control.

It has also become more accessible with the advancement of technology. Applications and online websites have enabled individuals to integrate this life-changing habit into their lives all over the world.

Benefits of Meditation

Apart from its individual health benefits, meditation comes with a whole host of others. It fosters empathy, cooperation, and the idea of common purpose. In fact, mindfulness meditation, as perceived by the World Health Organization, is considered to be a strong form of self-care activity, helping to manage symptoms of anxiety and overall well-being.

According to WHO, practices like yoga, which include meditative aspects, support lifelong health and sustainability and have a link to meditation. Saurabh Bothra, a certified yoga instructor, speaks to the role of meditation in processing unprocessed trauma, "Meditation doesn't make you forget your pain, but instead, it makes you sit with it in a very calm, peaceful way. During quiet moments of meditation, an individual who has experienced loss may discover that their pain hasn't been fully processed and through gentle reflection can begin healing in ways they never thought possible."

It gives people a chance to face their emotions, learn more about the triggers and feelings, and thus release their energies in a positive manner. Healing and growth come from deep awareness.

The 2030 Agenda for Sustainable Development places health and well-being at the core. Goal 3, "Good Health and Well-Being," emphasizes how mental health can be a key in building resilient societies. Meditation fits in just fine with this goal, since it provides concrete benefits to mental health, reduces stress, and enhances emotional well-being.

Inculcating meditation into one's daily life can fight with persistent stress and anxiety as well as improve concentration or focus and bring about some balance in life. Sustainable development is beyond an individual, but rather brings welfare to the collective level through reducing health inequity.

Meditation towards Healing

Many people live with untold forms of trauma that are bound to come out in the form of anxiety or body pains or stress. And here comes the healing meditation, used as a strategy for creating more awareness about one's world.

• Using meditation consistently leads to all the following
• Develop an enhanced emotional system
• Debilitating the symptoms of anxiety and depression
• Improving concentration and clarity of thinking
• Help in peaceful and calm and harmonious state.

According to Bothra, discomfort initially arises in the process of sitting with pain; however, soon afterwards, a new longing develops to experience peace.

Silence can do magic that ignorance cannot. Give yourself the chance to heal all the trauma from inside and step forward with a lightened heart.

Role of Meditation in Managing Stress and Building Emotional Resilience

Meditation calms the mind and improves focus as it has been known to promote relaxation, which contributes towards improving emotional regulation and resilience towards the challenges life can provide. Mindfulness assists one in processing their emotions constructively, so improving overall mental well-being helps manage stressors found on an everyday basis better.

World Meditation Day is not just a celebration; it is a call to take up one of the life-changing habits. Whether you are a newbie or an old-timer, this day is open for all to discover all the deep impacts of meditation.

Mindful breathing or focused meditation can be done in a few minutes, and one can start gradually with any application, guided sessions, or community programs.

Tips To Incorporate Mindfulness Into Your Daily Routine

World Meditation Day motivates people to live mindfully through the benefits of meditation:

• Start by dedicating just 10 minutes a day to quiet reflection or guided meditation.
• Use simple, accessible meditation apps or set up a peaceful space.
• Keep a gratitude journal and record your meditative path.
• Slowly incorporate mindfulness practices to improve focus, emotional clarity, and overall well-being while reducing stress and developing inner peace.

With roots in ancient practices, it addresses modern challenges, aligning with 'Sustainable Development Goals' for fostering global peace and resilience. World Meditation Day promotes awareness about meditation's mental and physical health benefits.

Saurabh Bothra is a certified yoga instructor and CEO of Habuild

World Meditation Day 21 December. 2024 United Nations.

Irritable Bowel Syndrome (IBS) is a complex, often misinterpreted and even misdiagnosed gastrointestinal condition that disproportionately affects women. With symptoms of diarrhea, constipation, bloating, gas, and cramping in the abdomen, IBS may cause life to be significantly altered. However, despite its familiarity, social stigma tends to deter women from seeking needed assistance. Familiarization with the symptoms, risks, and treatments is required for enhancing physical and mental health.

According to the International Foundation for Functional Gastrointestinal Disorders, between 25 to 45 million Americans have IBS, two-thirds of them women—young adults and often. Though no one yet fully understands the underlying cause for the gender disparity, hormonal fluctuations clearly seem to play a strong factor. According to studies, GI symptoms usually get worse at some point during the menstrual cycle, and post-menopausal women with IBS experience worse symptoms, increased fatigue, anxiety, and diminished quality of life.

Hormones such as estrogen and progesterone may also affect the gut, but this relationship is under research. Further, women suffering from gynecological diseases such as endometriosis or PCOS (polycystic ovary syndrome) typically experience increased pelvic and abdominal pain, which points to similar mechanisms for reproductive and gastrointestinal health.

Why IBS Feels More Than Just an Upset Stomach?

IBS is not limited to painful bowel habits- diarrhea and constipation can aggravate or lead to hemorrhoids, and diet restriction for symptom relief can result in nutritional deficiencies. Psychologically, the disease's impact tends to cause isolation, discouragement, and depression, severely impairing quality of life.

New research also points to the gut-brain axis—a communication network between the gut and the brain—that is crucial to IBS. Persistent stress, a widespread problem in women, may worsen symptoms by disrupting this important link. Not surprising, therefore, are anxiety and depression as both risk factors for, and consequences of, IBS.

IBS Symptoms To Watch For

While IBS in itself is not usually troublesome, long-term change in bowel habits may indicate a more serious disorder, like cancer of the colon or rectum. Specialists at Mayo Clinic recommend undergoing medical assessment if the symptoms involve bleeding in the rectum, unexplained loss of weight, or regular change in the bowel movement. Diagnosis usually takes a "diagnosis of exclusion" approach, excluding other gastrointestinal disorders before diagnosing IBS.

Perhaps the most infuriating part of IBS is how it's diagnosed. There's no test to give a firm answer; doctors make educated guesses based on symptom patterns and excluding other possibilities. In a nationwide study conducted at Cedars-Sinai in December 2023, researchers found that IBS is more prevalent than once thought, an observation that speaks volumes about a desperate need for more effective diagnostic testing and education of patients.

While IBS can impact anyone, it tends to be more prevalent among women. Studies show a higher prevalence rate of 12% in women compared to 8.6% in men. Hormonal fluctuations, particularly around the menstrual cycle, appear to play a significant role in how symptoms manifest and intensify.

In fact, many women with IBS report a noticeable worsening of gastrointestinal symptoms during their menstrual periods. This pattern highlights the connection between hormonal changes and gut health. Beyond typical digestive distress, women with IBS frequently encounter a broader set of complications that can affect their overall well-being.

Common Symptoms of IBS in Women:

• Constipation and/or diarrhea, often alternating
• Persistent bloating and abdominal discomfort
• Fatigue and low energy levels
• Exacerbation of menstrual symptoms, such as cramping and pain
• Urinary symptoms, including urgency and frequency
• Chronic pelvic pain that overlaps with gynecological conditions
• Pelvic organ prolapse, especially in severe or long-standing cases
• Painful sexual intercourse (dyspareunia)
• Increased incidence of migraines
• Higher rates of depression and anxiety disorders

Are Your Hormones Making Your Digestive Symptoms Worse?

Hormone Replacement Therapy (HRT) in postmenopausal women does not seem to significantly relieve IBS symptoms, but it can change the gut microbiome—an ecosystem increasingly seen as vital to digestive well-being. Some early data also indicate that the immune systems of women might contribute to IBS development. Since women are more prone to autoimmune disorders, these results present yet another potential explanation for the gender disparity of IBS cases.

Stress isn't solely an issue of mental health—it appears physically, particularly in the stomach. Women, being more susceptible to anxiety and stress, are thus more susceptible to stress-related IBS attacks. The gut-brain axis makes this interaction possible, with distress signals going back and forth between the intestines and the brain. Tackling mental health is thus a necessary part of IBS management.

Why a One-Size-Fits-All Treatment Doesn't Work for IBS in Women?

IBS management is individualized because symptoms and exacerbating factors differ greatly. Gastroenterologists, functional medicine physicians, and nutritionists tend to work together to develop tailored treatment plans. Diet continues to be a fundamental aspect of IBS management, with the low FODMAP diet becoming the gold standard. This entails limiting consumption of certain fermentable carbohydrates that may worsen symptoms.

Alongside dietary treatments, the exploding gut health market provides new choices—from probiotics to fiber supplements—that are de-stigmatizing gut care. And with the global wellness market for gut supplements estimated to grow from $9 billion to $19 billion by 2033, it is unmistakable that both treatment opportunities and public knowledge are shifting.

What is The "Hot Girls Have IBS" Movement?

The catchphrase "Hot Girls Have IBS" came into vogue in 2019, illuminating the prevalence of the disease among young women. What was originally a joking meme has developed into a moving recognition that struggles with gut health are real, prevalent, and not something to be embarrassed about. As gut health becomes an important cornerstone of wellness culture, more women are speaking out, getting help, and initiating frank discussions about something previously considered shameful.

IBS is much more than an in-convenient digestive problem—it's a complex condition that affects physical well-being, emotional health, and overall quality of life. Particularly for women, disproportionately impacted, early recognition of the symptoms and personalized, holistic treatment can turn life with IBS from one of quiet agony to empowered control. As awareness increases and stigma decreases, the future promises well for millions living with this chronic but controllable condition.

“Heartbreaks happen to many people, it’s ok” or “You’ll move on, it’s a heartbreak, not the end of the world” and similar phrases as these are ones we have all heard. However, how much truth these sentences hold has been questioned. Many people experience mental health issues after experiencing heartbreak like depressive episodes and anxiety symptoms. However, did you know that heartbreaks can actually affect your heart?

The pain associated with heartbreaks is often thought of as psychological, but it can actually weaken the ability to pump blood effectively. This is a condition known as the broken heart syndrome, or Takotsubo Cardiomyopathy.

According to the Harvard Health Publishing, it is a sudden change in the shape of the heart's left ventricle, which is its primary pumping chamber. This is a concerning issue as it weakens the heart’s ability to effectively circulate blood throughout the body.

The British Heart Foundation explains that some people, like women over 50s are more susceptible to getting this issue. It could also be an issue if you have other mental health issues like anxiety or depression.

Symptoms Mimic A Heart Attack

Harvard explains that most cases of this syndrome occur in the age frames of 58 to 75. 5% of these women thought they were having a heart attack. The symptoms can indeed be very similar to those of a heart attack and may include:

• Sudden, intense chest pain
• A feeling of pressure or heaviness in the chest
• Difficulty breathing
• Heart palpitations (irregular or forceful heartbeat)
• Feeling faint or lightheaded
• Nausea

Can Stress Cause This Issue?

While the precise cause of Takotsubo cardiomyopathy remains under investigation, medical experts believe that a sudden surge of stress hormones, such as cortisol and adrenaline, triggered by intense emotional distress, plays a significant role. The syndrome often occurs following significant emotional events like bereavement, serious illness, or trauma, which is why it's commonly referred to as 'broken heart syndrome'. But that is not the only reason why you may experience this, other causes may include sudden drop in blood pressure, severe pain, asthma attack, intense fear, serious illnesses or surgery, etc.

When doctors are diagnosing this syndrome, they look for things like, no evidence of blockages in the angiogram, which helps them rule out heart attacks, they also use imaging techniques like echocardiogram, that will show abnormalities in the left ventricle.

Fortunately, it is temporary. The condition is typically managed with medications aimed at reducing the strain on the heart and minimizing the risk of complications. These medications can include:

• Diuretics (to reduce fluid buildup)
• Beta blockers (to slow heart rate and lower blood pressure)
• Blood thinners (to prevent blood clots)

Can You Prevent Broken Heart Syndrome?

While most people recover fully, approximately one in ten patients may experience a recurrence of broken heart syndrome. Additionally, some individuals may have persistent symptoms or lasting changes to the shape of their heart, potentially requiring long-term medication.

Once a person has fully recovered from broken heart syndrome, it is advisable to focus on managing stress levels, adopting a healthy diet, and maintaining regular physical activity to help prevent future episodes.

Misleading signs are often worse than no signs, you may be working on the symptoms when the disease is already doing damage to your body. When something goes wrong in our body, most of us can catch onto it. However, we almost always tackle the most obvious issue, not knowing there could be something worse going on.

A similar issue happens to a UK-based woman, named, Loise who was suffering with high blood pressure and dismissed it as a symptom of menopause. Soon she found out that it was in fact not menopause that she was going through, rather she had been battling kidney cancer and did not know about it.

Cancer is the leading cause of death worldwide with nearly 10 million deaths in 2020. Cancer is a generic term for many different diseases that affect parts of one's body, according to the World Health Organization. Kidney cancer is the sixth most common cancer in UK adults and 14th most common cancer worldwide. According to Cancer Research UK, the average number of cases reported for kidney cancer in 2017-19 UK was 13,834. It is also more common in the elderly, aged 80-84, and there has been a 92% rise in the incidence rates of kidney cancer since the 1990s.

Misleading Symptoms and Important Warnings

In the Kidney Cancer UK's TikTok page, Louise's highlights the critical importance of recognizing that not all symptoms in middle-aged women are solely due to hormonal changes. In her case, the elevated blood pressure was an indicator of an aggressive form of kidney cancer.

Often, kidney cancer doesn't manifest with clear and distinct symptoms, and it is frequently discovered incidentally during tests conducted for other health concerns. Louise emphasized the challenge of diagnosis, "Symptoms are unfortunately vague, especially for women, as it includes high blood pressure, night sweats, blood in your urine and flank pain. GPs often relate these to menopause symptoms." She strongly advises everyone to "regularly scan your body" and to pay attention to persistent discomfort. She urged, "How long have those niggling pains been there? Get them checked - always better to be safe than sorry!"

What To Expect After The Diagnosis?

Reflecting on her own diagnosis, Louise recounted having "high blood pressure but unseen blood" in her urine. She explained how her cancer was detected, "I was lucky routine bloods picked up an issue with my liver, prompting ultrasound."

Her treatment journey involved significant surgical interventions, "I have now had two major surgeries to remove cancer and my kidney within the last 15 months. I'm three weeks post open surgery and recovering well." The outcome of recent tests brought encouraging news, "The news that all the biopsies came back as not cancer has been amazing."

Currently, Louise is managing side effects from her immunotherapy treatment. Looking ahead, Louise remains realistic but hopeful "My cancer was the most aggressive at grade 4 so there will always be a high chance of it coming back, but medications and research is changing all the time and I have faith that the surveillance scans will help us nip anything untoward in the bud!"

Kidney Cancer Symptoms You Should Look Out For

While kidney cancer often progresses without noticeable symptoms, the NHS indicates that when they do appear, they can include:

• Blood in your pee
• A lump or swelling in your back, under your ribs, or in your neck
• Persistent pain between your ribs and waist
• Unexplained loss of appetite or weight loss
• Persistent fatigue or lack of energy
• A recurring high temperature
• Excessive sweating, particularly at night