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How can optimism make a difference in your life?

People who firmly believe that great things will happen, and have an optimistic outlook lead a healthier life. Studies show that optimism can reduce risk of health issues such as heart stroke, respiratory disease, depression and cancer.

In order to stay optimistic, we advise you to exercise more, follow healthier diets and have good quality sleep.

Why should you be optimistic?

A study was conducted in which the scientists studied 70,000 women who took part in a long-term health study. It was observed that the risk of developing any disease was as less as 30% among the most optimistic women compared to the women who were least optimistic.

The study found that for the most optimistic women, the risk of developing the following conditions was reduced:

Cancer – 16% lower
Heart disease, stroke or respiratory disease – almost 40% lower
Infections – 52% lower

How can you feel more optimistic?

When you feel healthy and energetic, you will naturally feel more optimistic. When you choose to live a healthy lifestyle, you may open up your heart, mind and life to change and create more energy for important relationships and professional satisfaction.

Write down goals specific to your career, friendships and other areas of life where you can generate a more optimistic outlook for a healthier future. You can also make it a habit to write down acts of kindness you have performed, and thinks you feel grateful for.

References:

https://www.webmd.com/balance/news/20161207/optimism-may-propel-women-to-a-longer-life#2

http://www.aichc.org/optimism-may-propel-women-to-a-longer-life/

Reasons to avoid bed tea or coffee

Do you start your day with tea or coffee in bed? We think, it is not a good idea to indulge in that too much! Read on to know why.

Many of us are accustomed to drinking tea or coffee as soon as we wake up. However, this isn’t a suitable way to begin your day. Most often, your oral health and hygiene are responsible towards your health and overall well-being.

The first thing in the morning, make sure you brush your teeth before you decide to have tea or coffee.

Why, you ask? We give you five reasons why you should avoid bed tea or coffee!

1.Increases the acid levels in the stomach:

Microorganisms and bacteria form inside of the mouth when we are asleep which are responsible for the bad breath. Gulping down a cup of hot tea or coffee on an empty stomach washes down bacteria from your mouth and increase acid levels in the stomach.

2. Can cause ulcers:

Drinking tea/coffee first thing in the morning could cause gastritis and may lead peptic ulcers or other stomach related infections.

3.Interferes with iron absorption:

Consuming tea or coffee early in the morning is known to interfere with iron absorption and leave you lower in iron. If you are anaemic or have a low iron content in your body, avoid this habit.

4.Increases toxin levels:

As soon as you wake up, have a glass full of water early to flush out the toxins from your body. With toxins in your body, there is a high chance that most of your vital organs like your lungs and kidneys are at a higher risk due to the toxin build-up.

5.Affects your oral health:

Drinking tea/coffee causes the erosion of the enamel or outer covering of your teeth. Most often, this is a primary cause of cavities.

Nutritionists suggest that the ideal time to have tea is mid-morning after having your breakfast when your metabolism rate is good as a tea or any beverage can get easily digested. It is advised to start your day with lime water after brushing to reboot your system after long hours of rest.

References-

https://askopinion.com/reasons-we-should-avoid-bed-tea-or-bed-coffee-

http://www.thehealthsite.com/news/6-reasons-why-you-should-avoid-having-bed-tea-in-the-morning/

How friendships enrich your life and improve your health

Aristotle had said “In poverty and other misfortunes of life, true friends are a sure refuge.”

Good friends are great for your health. They are your support system – they are there for you during hard times, and they are there for you to celebrate the good times. For most of us, our friends are the key to happiness.

Let’s celebrate all our friends and remind them how much they mean to us!

Here are five reasons to celebrate your friends:

Friends teach you vital life skills

Friends make you happier, help you get to know yourself better, and motivate and inspire you to reach your goals.

Childhood friendships start your learning process

Childhood friendships play an important role in our developmental process. A good friend can help teach you important life skills including trust, loyalty, and caring.

We turn to friends when we are stressed

Isn’t this true for most of us? We turn to friends to seek out social support – especially when we are troubled, worried or stressed.

Our friends help us feel optimistic

Friends provide daily social support which is a key factor in feeling optimistic. Optimism, in turn, increases our satisfaction with life and lowers risk of depression.

Friendships improve our health

For most of us, our friends are our support system. If we are feeling anxious or upset, their social support can help ward off depression. For people who are generally lonely, it is quite possible that they develop a higher blood pressure and other risk factors for heart disease. They’re more likely to “give up” or “quit trying” to deal with a stressor.

The baseline is that friends make us happier. You need them and they need you. It doesn’t take much time to cultivate these bonds, but it does take some effort. Your effort will clearly pay off in helping you lead a more fulfilling life.

References-

https://www.psychologytoday.com/us/blog/fulfillment-any-age/201303/fifteen-reasons-we-need-friends

What is sleep hygiene and why is it important?

Sleep hygiene is a combination of different practices and habits which are important to be able to get a good night’s sleep, and ensure full daytime alertness. Good sleep hygiene can improve the quality and quantity of sleep you get.

Sleep hygiene takes into account what you do during the day and the night, how much exercise you get, how organized you are, how you manage stress and what you put into your body.

Recommended sleep

Experts from the National Sleep Foundation have recommended sleep ranges for all age groups:

Newborns (0-3 months): 14-17 hours each day
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5): 10-13 hours
School age children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
Younger adults (18-25): 7-9 hours
Adults (26-64): 7-9 hours
Older adults (65+): 7-8 hours

Why is a good sleep hygiene important?

Research has indicated that lack of sleep can result in increased blood pressure, high heart rates and increased risk of diabetes. In addition, inadequate sleep has been linked with increased anxiety, panic attacks, low mood and depression too.

How do you develop good sleep hygiene?

Here’s our guide to what you can do to improve your sleep hygiene:

Take naps during the daytime
Cut caffeine out of your diet
Keep yourself active
Get your daily dose of daylight
Practice meditation
Have a regular sleep routine

What to do if you can’t sleep

If you remain awake for more than 10-15 minutes, try something different. Get out of bed, get comfortable, and try to relax. If you want to, you can listen to some calming music or quietly read a book. Avoid using electrical devices before going to sleep; they’ll make your brain think it’s time to wake up, and can make it much more difficult to get back to sleep.

So start improving your sleep hygiene today. Making the change now can help you in the long run to be more energetic, mentally aware, and stress-free.

References:

https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-we-really-need-0
https://www.healthambition.com/sleep-hygiene/#more-11078

A new mother’s guide to breastfeeding

Set every August for the first seven days of the month, World Breastfeeding Week aims at highlighting the huge benefits that breastfeeding can bring to the health of both the baby and the mother.

Breastfeeding is always encouraged by medical professionals, as it truly is the most ideal, natural food for a baby. Not only does breastfeeding provide nutrition from proteins, fats, carbohydrates, vitamins and minerals, but also contains antibodies that boost the baby’s immune system.

Many people find breastfeeding to be challenging at first, but don’t worry. It is completely normal. We have compiled a list of tips to help nursing mothers get through what can sometimes be a bumpy start:

It is normal for the first few weeks to be tough – Similar to on-the-job training, do not expect to be an expert immediately. Every feed will not go great, but this is normal, and not something to stress about.

Be comfortable – Make sure you are comfortable while breastfeeding. Learn about the various positions you can hold your baby to ensure both of you are comfortable.

Alternate which breast you start with at each feed. – Make sure both breasts receive equal stimulation so they are emptied. This, in turn, tells the body to make more milk. Most women put a safety pin on the bra strap of the breast they finished on to remember to where to start the next feed.

Don’t keep the baby on one breast for more than 20 minutes – This can cause sore/bleeding nipples which can make your next breastfeed difficult and painful.

Make a schedule – 8-12 nursings are required in 24 hours. This translates into feeding approximately every 2-3 hours.

If the baby is asleep, wake him/her up when it’s time to feed. – You need to ensure that 8-12 nursings are completed in one day, even if that means waking your baby up from a nap.

Make sure the baby is getting enough milk – Babies tend to lose weight after birth until they are breastfed. Keep in mind that the goal is for your baby to be back to birth weight at around two weeks of age.

Take care of yourself – It is important to hydrate, eat healthy and rest well while you’re breastfeeding. How you take care of yourself will translate to your baby.

You are recovering from delivery, and with all the changes your body is going through, it can be a challenging time. Consult with your doctor if you feel worried or if you need support during the stages of nursing. Most of all, be happy & grateful. After all, holding your little one in your arms makes it all worthwhile.

References:

https://babychangingstation.com/breastfeeding/

Health Benefits of Drinking Lemon Water You Probably Didn’t Know About

Lemon water is simple and a natural home remedy that acts as a healthy internal cleanser. Some sources say that it’s good to have with warm water, early in the morning. It’s sharp taste gives you a boost in the morning and gets you going.

How do you make it? It’s simple!

Grab a lemon.
Squeeze it in a glass (Make sure to remove the seeds)
Pour warm water in the glass and drink it straight down

7 Good Reasons To Drink Lemon Water

1. Lemons are antiseptic: It has a powerful cleansing effect on your liver, kidneys and blood. This is the best way to cleanse your body every morning and make you feel good.

2. Improves your skin: Lemon contains high levels of Vitamin C. This cleanses, detoxifies and acts as an antibiotic and antioxidant.

3. Antibacterial properties: Lemon helps in curing a throat infection. If you have a sore throat, you could make a warm lemon drink to sip every couple of hours.

4. Weight loss: Lemon water is certainly a beneficial addition to any body fat reduction plan.

5. Reduces bad breath: It’s high antioxidant and antibiotic compounds may help reduce bad breath and body odour over time.

6. Improves digestion: Lemon water helps your liver to produce more bile that in-turn helps in the digestion of fats.

7.Good for an upset stomach: Lemon water helps prevent either extremes of constipation or diarrhea.

As with most remedies, consistency is key. We would suggest trying it for at least two weeks every morning to notice a difference. So try it out, and let us know if you feel a change! We would love to hear your thoughts and results in the comments below!

References:

https://www.edisoninst.com/15-benefits-of-drinking-lemon-water-in-morning-empty-stomach/

How Exercise Improves Productivity and Your Brain Function

We all want to be more productive – flying through our t-do list with a breeze, increasing our creativity and effortlessly multitasking. However, more often than not, nothing seems to work. You feel exhausted and burnt out.

Is there an answer? Studies have shown that exercise does, in fact, help you improve your productivity. Here’s how it works!

How does exercise increase your productivity?

Exercise increases your energy capacity. Every time you exercise and push your limits, your body recovers with a higher energy capacity.

In addition to this, exercise is also proven to reduce stress, reduce fatigue, improve performance and lead to fewer workday absences. It is a natural stress reducer, and with exercise, your sleep quality also improves, ensuring you wake up rested and ready to tackle your day.

What is the best exercise for productivity?

Walking

Walking gets those creative juices flowing, and is an exercise that you can easily fit into your schedule. Studies show that walking increases your creativity. Walking for 30 mins after lunch can also beat your afternoon slump.

Yoga

Practising yoga has a positive effect on self-esteem and motivation. In-turn, it increases a person’s ability to cope with stress.

Low-intensity aerobic exercise

While high-intensity workouts are geared towards weight loss, low-intensity workouts increase your productivity.

How do you build a good exercise routine for yourself?

Research suggests that it is most beneficial to exercise in the morning or at lunchtime to enhance your brain power and productivity. Health experts generally recommend that exercising for 30 mins, 5 days a week is necessary for a healthy lifestyle. If you are exercising to increase productivity, also remember that progress and consistency is necessary.

Choose an exercise you like. You’re more likely to keep up something you enjoy rather than seeing your workout as another chore. Everyone functions differently, so build a routine that works for you.

So, what are you waiting for? Start this week, and you’ll see a difference in no time!

References:

https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

What’s causing my swollen feet?

What’s causing my swollen feet?

There are various factors that cause swollen feet. Generally, they are temporary, and not a cause for concern. However, if your feet are swollen, accompanied by other symptoms, it could be the sign of another health condition. Read on to learn about what causes swollen feet, as well as how to identify whether or not you need to seek professional help.

Swelling of the feet can be caused by a number of things:

Edema – Edema is a condition where excess fluid is trapped in your body’s tissue which causes swelling and puffiness of the tissue directly under your skin in your feet, ankles, and legs.
Pregnancy – Some swelling is common during pregnancy since your body retains more water and produces more blood and body fluids.
Alcohol – If you are a frequent consumer of alcohol, and if swelling occurs in your feet,it may be a sign of a problem with your liver, heart, or kidneys. This means that you’re consuming too much alcohol.
Injuries – Foot injuries such as bone injury , strains, and sprains can cause swelling. When you hurt your foot, swelling occurs as a result of blood rushing to the affected area.
Blood Clots – Blood clots can form in the veins of your legs. This hampers blood flow up to your heart and leads to swollen ankles and feet. Most often it occurs on one side of your body.
Medication side effects – Certain medications can cause swollen feet as a side effect because they cause fluid to collect, especially in the lower part of your body. Consult a doctor immediately if this happens.

See your doctor right away if you have swollen feet accompanied by the following symptoms:

Stretched skin in the affected area
Pain and swelling that doesn’t get better
Leg ulcerations or blisters
Chest pain, pressure, or tightness
Shortness of breath
Swelling on only one side

Now that you know what to look out for, you can be assured that you will know what steps to take in the case of unexplained swelling. If you are still unsure, don’t be hesitant to contact your doctor to run further tests and determine a diagnosis and treatment plan for you.

References:

https://askopinion.com/swollen-feet-causes-remedies

EFT: How Tapping & Emotional Freedom Technique Work

All of us do need to find ways to stay more calm and collected. We try to do our best, but most of the time we need that extra something to help us get through the day. No, we’re not talking about coffee or wine. We’re talking about using the Emotional Freedom Technique — commonly known as EFT or “tapping” — to manage stress, anxiety, and more importantly, toddler meltdowns!

What is EFT? (Emotional Freedom Technique)

EFT is a simple, effective technique for managing stress that is natural, totally free, and always available. It is a self-administered, acupressure technique that involves tapping acupressure points on your body with your fingertips, while engaging in self-talk (often out loud). In this way you coach yourself through strong emotions when overwhelmed or stressed and send a signal to your body to calm down.

When to use it?

Anxiety
Depression
Headaches
Acute or chronic pain
Increased feeling
Athletic pain
Stress
Food cravings
ADHD

Find your EFT tapping points!

Pressure points on the body to tap are:

Top of the head
Inside point of the eyebrows
Side of the head (on the bone under the outside of the eye)
Under the eyes/ cheekbones
Between the nose and the upper lip
On the chin
On the collarbone
Under the arm (below the armpit)
On the inside of both wrists

Stress is often caused by multiple factors, and it’s easy to let it overtake you completely. Next time, take control of your stress with EFT, and let us know if it worked for you. We would love to hear your thoughts!

References:

https://www.emofree.com/eft-tutorial/tapping-basics/what-is-eft.html

The Atkins Diet: Everything You Need to Know

The Atkins diet is a low-carbohydrate diet, usually recommended for weight loss. It also helps in lowering your blood pressure, lowers the risk of diabetes, heart disease and brain disorders.

Studies of this diet claim that you can lose weight eating as much protein and fat as you want, as long as you avoid foods that are rich in carbs.

To begin with, consume vegetables, proteins, and healthy saturated fats. Later you can start to consume whole grains too.

The Atkins Diet Is a 4-Phase Plan

The Atkins diet is structured in the following 4 phases:

Phase 1 (Induction): Eat high-fat, high-protein, with low-carb vegetables and consume under 20 grams of carbs per day for 2 weeks. This will kick-start your weight loss.
Phase 2 (Balancing): Add more nuts, low-carb vegetables and small amounts of fruit back to your diet.
Phase 3 (Fine-tuning): When you are very close to your goal weight, add more carbs to your diet so that weight loss slows down.
Phase 4 (Maintenance): At this stage, eat as many healthy carbs as your body can tolerate, and you won’t regain the weight.

Foods to Avoid

Avoid these foods when following the Atkins diet:

Sugar: Soft drinks, juices cakes, candy, ice cream, etc.
Grains: Wheat, spelt, rye, barley, rice.
“Diet” and “low-fat” foods: These usually have high sugar content
High-carb vegetables: Carrots and turnips
High-carb fruits: Bananas, apples, oranges etc.
Starches: Potatoes and sweet potatoes

Foods to Eat

Base your diet on these healthy foods:

Meats: Beef, pork, lamb, chicken, bacon, etc
Full-fat dairy: butter, cheese, cream, full-fat yoghurt
Nuts and seeds: Almonds, walnuts, cashew nuts, etc
Healthy fats: Extra virgin olive oil, coconut oil
Seafood: Fish
Egg
Low-carb vegetables

One of the main reasons the Atkins Diet has been effective for weight-loss is its ability to allow for the body’s natural processes to kick in. With a lower intake of carbs, your appetite decreases, and it reduces further as you increase your intake of proteins. Toward the end of the diet, you end up naturally consuming fewer calories, allowing you to sustain your target weight.

So try it out. You won’t be disappointed!

References:

https://askopinion.com/what-can-you-eat-on-the-atkins-diet

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