Sandeep Mall Profile picture
Jan 22 4 tweets 1 min read
One characteristic of hypothyroidism is a hoarse voice.
The thyroid gland is controlled by sympathetic and parasympathetic nerves (vagus). That means if your stressed, it will downregulate the production of thyroid hormone, potentially due to lack of vagal nerve tone.
Increasing your vagal tone activates the parasympathetic nervous system, and having higher
vagal tone means that your body can relax faster after
stress. Vagal tone can be measured by tracking your heart rate, your breathing rate, and your heart rate variability
Toolkit to activate the vagus nerve
1) Gargling while humming - try to see if you can do a 1-minute exercise
2) Cold showers
3)Deep expansive breathing, with exhale double the inhale
4) Voice exercises- Make an ‘oooo’ sound like siren of an ambulance going from lowest node to
highest and back and forth. Bhramari Pranayama is a great way to do this. Better connection and control to vocal chords and voice will assist your brain to keep good relaxing vagal tone (thats why singing make us feel good!)

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More from @SandeepMall

Jan 23
Here is a great tool kit from Dr Sachin Pandas book - The Circadian Code. For the next 6 days track the data as per sheet. You will get a fair idea of ur existing circadian system. Small changes done on this will go a long way in making u healthy, productive and free of disease. Image
If all 6 times change by +/- 2 hours or more over the week, u have a lot of room for improvement. U may start by fixing one thing and that will automatically bring many other in appropriate range.
7 hours of sleep is recommended for adults. If u sleep for less, the first thing would be to target that. Maybe go to bed half an hour early to start with. Remember 3out of 7 days of poor sleep will throw off your best efforts
Read 8 tweets
Jan 22
Everyone is investing hugely in anti ageing. Till few years ago ageing was not even mentioned as cause of death or counted as a disease as per WHO protocols. And pharma invests only in diseases. Reversing age is possible and doable for most. dailymail.co.uk/news/article-1…
Finding your biological age is now less than 100 USD. I get tested every year. Maybe in couple of years we will get home kit. Few blood markers can give you very accurate inner age. In the last two years I have reduced my inner age by 4 years. The younger u become the lower ur
chances of diseases which come with old age. The less suffering for u and your family. And very simple tools needed to reverse age.
1) Exercise - both aerobic, anaerobic. Strength train
2. Learn to manage stress
3. Eat nutrition
4. Sleep and recover
5. When needed supplement
Read 4 tweets
Jan 1
Why creating wealth is not that difficult.
I used to live in a small town in W Bengal. There were no professional opportunities there those days. I tried my hand in couple of things and those failed. My family was reasonably well to do but career to banana tha
Through a family connect I got an opportunity to set up a manufacturing unit in Faridabad. Grandpa was never in favour of leaving the safety of home and risking capital in a new venture and in a new city. Dad was with me on this and we decided to try out.
Read 12 tweets
Dec 31, 2021
2021 was a year of true grit and resilience
For some it was a really challenging year. Some people lost a lot. Some people really fought to keep their heads above water. If this is you, trust that a blessing is around the corner. It's the Law and it's infallible.
For some it was a year of growth, new beginnings,pivots, clarity, simplicity. Maybe life got a little bit better for you. If this is you, go be a blessing to someone who
needs it.
Or maybe you're somewhere in-between. You took the punches and you also enjoyed the victories. You cried,you laughed, you won, you lost. In the end you're still
standing, and maybe even a little stronger.
Read 4 tweets
Dec 28, 2021
Some key points of #100Days challenge
1) Using Strava is necessary. Data will auto upload to website
2) Points for steps this time too at 4000,7000 and 10000
3) Registration starts 2nd Jan 8 am Limited to 1000 people
4) Workout limited to 2 hours max a day.
#AdmireYourself
5) Two categories - Under 40 and over 40
6) certificate of participation with personal finance management tool to all participants
7) Top 3 trophies for Woman, under 40 and over 40 along with other goodies
8) Medal for top 50 in both categories along with Tea hamper
9) Website for registration at Sandeepmall.com
10) Challenge starts on 15th Jan
11) Coaching options for participants on strength training with @ProjectFitCom and running with @drrajatchauhan
Read 4 tweets
Dec 28, 2021
Kanha is one of Indias best wildlife sanctuaries in Madhya Pradesh.Baiga and Gond communities are the predominant tribes there who have been uprooted from their ancestral lands when the park was formed.
Like many forest dwelling communities around India, they often face challenges over issues as basic as their subsistence. Poor education standards remains as the one main reason why it is impossible for these tribal communities to break out of this poverty chain.
Earth Focus Foundation (earthfocus.in) has started education intervention at 24 government schools and aaganwadi centres engaging with over a 1200 children from Baiga and Gond tribal comumunities.
Read 11 tweets

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