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5 fruits that are beneficial to health

Ask anyone who wants to eat healthy and they will tell you to stay away from fruits – too much sugar, not a great diet food etc. However, there are some fruits that have health benefits that you should take advantage of. They make for great snacks and are the perfect addition to your diet.

Here are 5 such fruits you can indulge in.

Apples

The age old saying that an apple a day keeps the doctor away is not too far from the truth. Loaded with vitamin C and excellent for controlling your blood sugar levels, apples can make the perfect snack for your midday craving. What’s even better? They are so easy to pack!

 

Grapes

Not only are they tasty and handy – grapes are also what you would call a “high-glycemic” fruit. In other words, these are your best bet to replenish your energy levels after a difficult workout. Grapes are loaded with vitamins and are very healthy for a post-workout snack.

 

Lemon

Citrus fruits are known for their cleansing property. Lemons are not just good for your body but they also have proven good effects on your mind. This fruit is known to mitigate anxiety, nervousness and give you that extra boost you need to be alert. Lemon juice with some water might be a great idea before an important meeting!

 

Papaya

Known for its anti-inflammatory properties, papaya is also a great fruit for any stomach related problems. It is known to help with indigestion and gas and is also a high source of good vitamin C. Fresh, ripe papaya can be the best snack when in doubt.

 

Pomegranate

Three times the antioxidant that is present in your green tea, pomegranates are a powerhouse of nutrients. With anti-inflammatory properties and other health benefits, they are one of the healthiest fruits that are available.

 

References

http://www.mensfitness.com/nutrition/what-to-eat/the-best-8-fruits-for-better-health/slideshow

Are You Mentally Free ?

Freedom can be defined in many ways and often, each person’s definition of freedom is vastly different. However, we can all agree that one of the truest forms of freedom is experiencing mental bliss and being able to say that you are peaceful.

Since this week we have been talking about freedom and independence in various ways, let us look at what freedom means to the mind!

In this fast-paced world of lofty ambitions, technology and running behind our aspirations, how many of us take a moment to take stock of whether we are ‘mentally free’?

How many of us experience this mental freedom on a daily basis? What are the ones experiencing this doing different?  

Here are 4 habits that you can inculcate on a daily basis to experience mental freedom.

1.Believe in Yourself

The first step to being mentally free is to possess an incredible amount of confidence in yourself. By believing in yourself, you are eliminating any self-doubt, confidence crisis or negative emotions that could come your way.

 

2.Stay Positive

It is incredibly hard for any person to be positive all the time – however, staying positive and cultivating a behaviour of positive thinking is the key to unlocking mental freedom. Make sure you keep track of all your thoughts so that you don’t get sucked into the loop of negative thinking.

 

3.Stop Worrying

If it won’t matter in 5 years, it is not worth worrying about for more than 5 minutes! Keep this golden rule in mind every time you are tempted to worry about something. It is difficult to not worry and always stay positive but it is also definitely possible to keep your worrying well within limits.

4.Get Help If You Need It

Sometimes we get stuck in a rut and we definitely need someone else to help us out. It could be to lend a friendly ear, a professional to talk you through your issues or even medication if needed. Ensure that you are not afraid or ashamed to ask for help. Asking for help and being vocal about your issues if any is an integral step in the path to achieving mental freedom.

 

Reference

https://www.linkedin.com/pulse/7-ways-emancipate-yourself-from-mental-slavery-brigette-hyacinth   

5 things you should never do after a workout

We invest a lot of time and effort into working out – however it is not just the pre-workout and the workout that is important, it is also what you do after! There are some things that people tend to do after a workout but these are complete no-nos and negate the value of a good workout.

Here are the top 5 habits that you should avoid after a workout:

1.Not giving importance to stretches

Warm-up and cool down is as essential to your workout as your workout itself. Unless you stretch well and give enough importance to your cool-down you are setting yourself up for a bad workout the day after. Ensure that you include as a part of your routine, a good cool-down schedule.

 

2. Eating Junk

Everyone feels like they deserve a treat after a workout – ensure you don’t go overboard! People have the tendency to gorge on food and overeat after a workout. However, make sure that you don’t negate the effects of a good workout by over indulging.

 

3. Not eating enough

The opposite holds good too – in an attempt to diet, don’t limit your food intake! You need a good amount of nutrition to stay fit and healthy and it is essential you eat this to be ready for your next workout. Ensure you include an optimum mix of healthy foods in your diet.

 

4.Not drinking enough water

Drinking optimum amount of water is critical – there is a host of health benefits that water brings to us but the most important one has to be that it keeps us hydrated. While working out, your body loses a lot of water and it is essential that you replenish your body with adequate water.

 

5.Not getting enough sleep

This is something most people ignore – in a rush to get up and work out and get things moving we forget that adequate sleep, in fact, is a very important aspect of a good lifestyle. If you are compromising on sleep to get enough workout, you are doing it wrong! Getting enough sleep is critical for your lifestyle and is something that will help you perform better at your workouts and stay fit.

 

 

References

http://www.muscleandfitness.com/workouts/workout-tips/8-worst-things-do-after-workout

Importance of Vaccinations

National immunization month is observed in August every year to bring to light the importance of vaccines in both children and adults. Through the years, governments and communities have time and again emphasized the importance of vaccinations. Awareness camps, free vaccines and medical checkups and many other initiatives are run through the year to encourage parents to vaccinate their children. Why are vaccinations so important? Is it a must that we vaccinate ourselves and our children?

Today, there is a lot of new-age advice floating around about how vaccinations need not be an integral part of a child’s medical plan. However, we know that prevention is better than cure and it is better to be safe than sorry.

Here are top 4 reasons why vaccinations are an absolute must.

1.It can save your child’s/your life

This has to be the no-brainer and the most important reason to get regularly vaccinated. These are preventions for deadly diseases that were once prevalent and killed thousands of people!  By taking vaccinations, you save your life and the lives of your loved ones.

2. Save time and money

Healthcare costs have risen a great deal and if someone falls sick, it takes a lot of time, money and effort on both their part and on the family’s part to recover. Vaccinations are a great way to prevent this! Why miss a vaccination and risk falling sick?

3.Unpredictable nature of health

The diseases that can be prevented by vaccinations are not always eliminated from your environment completely – this means that anyone without the vaccine can catch them! Given the unpredictability of these things, vaccinations are a sure shot way of knowing you are safe from one such disease.

4.You protect the ones you love

By vaccinating yourself, you not only protect yourself but also the ones you love! If you catch a disease, there are high chances that your loved ones can fall sick as well. Some of these diseases can be very deadly in older adults and in infants. By taking a vaccine, you are ensuring not just you but your family is protected.

 

References

https://www.vaccines.gov/more_info/features/five-important-reasons-to-vaccinate-your-child.html

 

Technostress is Real!

Technology has become an important component of our everyday life. So important that we find it very hard to be without technology even for a few hours. From social media to mobile phones to emails; most of us make a habit of checking email and our social media first thing in the morning. With so much affinity to technology, we seldom pause to notice what technology does to us and what the side effects are.

Truth is, there are quite a few side effects that we choose to ignore and these side effects are especially detrimental to mental health. Here are a few effects that technology can have on your mental health.

 

1.Increased Anxiety

Imagine a scenario when you are constantly checking what social media is telling you. Notification after notification, email after email and one technology update after another. This is a definite way to trigger more and more anxiety for yourself because you worry about missing out on something important. Ensure controlled usage and some rules for yourself to make sure technology does not add to your anxiety.

 

2.Sleep Disorder

It is said that the light that is emitted from gadgets interferes with sleep. However, most of us go to sleep with our phones by our side and wake up to our laptops open to check email. New age technology often disrupts sleep because of the number of distractions it offers. Make sure you have a cut off time for your gadgets to ensure that it does not disrupt your sleep.

 

3.Increased Stress

Technology and social media especially gives you this illusion that you are supposed to respond to people immediately. Today, even work related updates are given through instant messaging and we feel the pressure to respond to all of this immediately. This increases stress and makes us feel like we are constantly under pressure.

 

4.Risk Of Depression

More and more people are isolating themselves from the real world because technology seems like an excellent alternative. For instance, online interactions have increased so much more compared to real life interaction. However, we cannot forget that isolating ourselves and becoming more and more tech dependent only increases the risk of depression.

 

Technology can be an excellent way to connect with people, get work done and revolutionize the world but don’t forget to keep it within control lest it affects your mental health.

The Migraine Diet

Migraines are painful experiences and for a lot of people, they have no idea why they have a migraine. Not everyone’s trigger is as clear as the other’s and suffering from a migraine can be a frustrating and confusing experience for most.

However, small lifestyle changes can go a long way in how you make your body feel. Diets are in fact a major cause of a migraine – Are you eating enough? Are you eating the right foods? Are you eating something that is triggering your migraine?

Here are 5 foods that you can include in your diet to reduce the chances of getting another migraine.

1.Fish

It is not fish as much as the omega-3 fatty acids that it contains that help prevent migraines and keep you healthy in general. In case you are a vegetarian, there is no need to panic about this. You can simply take omega 3 capsules or include nuts in your diet. If you are open to eating fish, they are one of your best bets to keep a headache away.

2.Ginger

There is some research to prove that ginger has some great anti-inflammatory properties that can help heal your headaches. While there is no concrete proof to say that this will cure your headache completely, it does do a world of good for other side effects that often accompany migraines, like nausea.

3.Magnesium

Foods rich in magnesium – whole grains, dark green vegetables or even the common green beans that we dread sometimes. It is said that very low magnesium in your body can be a trigger for a migraine. Keeping magnesium levels in the body stable and monitoring it regularly can help prevent the frequency of your migraines.

4.Water

Being dehydrated is a definite cause of headaches and migraines – ask yourself if you are drinking enough water and if the answer is NO, then that is the first thing you need to fix!

5.Eggs

Not only are they great breakfast foods but they are also very effective when it comes to preventing migraines. The vitamin B and the great quality protein present in fresh eggs are known to be very effective in reducing the frequency of headaches, the intensity and duration.

References

http://www.readersdigest.ca/food/healthy-food/5-foods-control-migraines/5/ http://www.prevention.com/food/7-foods-that-can-help-prevent-migraines/slide/5

Travel-Friendly Workout Plans

Travel is often one big reason for people to slack from working out. Ask anyone why they missed a workout, forgot to diet or did not go for that early morning run, they would cite travel as a reason.

The thing about travel is that it is not just during the days when you are travelling, it is also on days before and after your travel that people tend to become inactive. However, travel does not have to hamper with your fitness routine. Here are 5 quick ways in which you can exercise while you are travelling.

1.Make Time For Workouts

While planning to travel somewhere, there are a lot of things we plan in advance. Why shouldn’t workouts be one of it? When you are planning your itinerary, make sure that you consciously include some time for your fitness goals.

2.Checkout Local Fitness Classes

Many places have the option of attending fitness classes for a day or two or even a week. Depending on your schedule, choose something that the place you are travelling to is known for. It could be yoga or a Zumba class that the city is known for – make sure you make the most of it!

3.Working out in the hotel

Many hotels have excellent facilities for you to work out – Whether it is the hotel gym or a spacious hotel room, you always have the option of working out first thing in the morning. Head to your hotel gym or simply carry a yoga mat with you and do your exercises in the room.

4.Running

What better way to see the new city you are in than going for a run? Not only is it a great way to stay fit during travel but you also get to go around a new city at no cost!

5.Stay Motivated

Let’s face it – with travel, there are a million different things to do and it is very hard to make the workout a priority. Ensure that you set some ground rules for yourself. It could be something as simple as making a commitment that you will not go without a workout for more than 2 days at a stretch. These kinds of simple commitments help you stay on track and also helps keep your motivation in check!

 

http://gethealthyu.com/7-tips-taking-fitness-routine-road/

5 THINGS THAT HEADACHES MIGHT INDICATE

“I have a headache!”
This is something that we all either say or hear on a daily basis. Most of us assume that a headache is just something that is happening because of the current situation we are in and that it will get better by the end of the day. However, this is not always the case. Sometimes, a headache might just be your body’s way of hinting at a bigger problem. It could be a cry for help or your body telling you to take better care of yourself.

Here are 5 things that headaches might mean that you could possibly be ignoring. Make sure you fix these things before brushing off your headaches as just another normal part of your day!

 

1.Hormonal Headaches

For women especially, hormonal imbalance can be a major reason for getting headaches. During pregnancy, menopause or their periods women tend to find that they have headaches. However, if you are facing these on a daily basis it might be a good idea to get your blood work done to rule out any hormonal imbalance.

2.Stress

 

If you are over-working or constantly under emotional stress, a headache is often your body asking you to slow down. Pause and reflect on the things you can change about your day to ensure that you are not ignoring the symptoms.

 

3.Lack of Nutrition

 

How does your diet look like? If you find yourself a victim of constant headaches, it just might have a lot to do with your diet. Undereating, over-eating or even taking in too much junk can cause headaches. Ensure you have a clean and healthy diet to help your body recover from the regular headaches.

 

4.Dehydration
Water is not called the elixir of life without a reason – not drinking enough water can cause a whole host of problems for you which also includes unexplained headaches. Ensure that you are drinking enough water on a daily basis to rule out this cause.

 

5.Too much Caffeine intake
Remember that coffee you are drinking one cup after another to bid goodbye to the headaches? It just might be the reason you are getting more headaches! Your body has a tendency to get used to the caffeine you are drinking and a lack of it immediately sends it into a panic mode thereby causing more headaches and pain.

 

References

http://www.webmd.com/migraines-headaches/guide/migraines- headaches-basics#3

Nutrition For Breastfeeding Women

When you are pregnant, they ask you to eat for two. While that is a myth we would not recommend you follow, what about nutrition for breastfeeding women?

A breastfeeding mother is in one of the most crucial stages of her motherhood when what she eats is directly impacting her baby. It is important that she takes good care of herself and ensures that she is fit and strong for herself as well as the well-being of the baby.

On world breast feeding week, here are a few things that a nursing mother can eat to keep herself healthy during this phase.

Low-fat dairy

Depending on your preference – choose from skim milk, fresh cheese, yogurt or paneer! Low-fat dairy needs to be an integral part of a nursing mother’s diet because this is a great source of calcium.

Oranges

Did you know that breastfeeding women need more citrus and vitamin C than pregnant women? Make sure you get your daily dose with a couple of oranges! Not just vitamin C but oranges are also rich in calcium.

Water

There is no way you can ignore water. The best way to stay well-hydrated and fresh is to drink as much water as you can. This keeps both your energy levels and milk production up.

Oatmeal

Rich in calcium and fiber, oatmeal brings a host of benefits to the nursing mother. Apart from providing you with nutrients, it also helps in milk production.

Carrots

The best way to get your vitamin A is carrots – providing you with energy and nutrients, this wonder vegetable is also great for increasing lactation.

Fenugreek seeds

A great source of vitamins, protein, and iron, these seeds are also good for increasing lactation. It is great to have with some rice or when tossed amidst your daily portion of vegetables.

 

 

References

http://www.webmd.com/parenting/baby/breast-feeding-diet#3

 

 

How can work stress affect your mental health?

Stress can cause a lot of damage to your life – sometimes you are able to clearly point out that it is because of stress and other times you think that it is something else. However, stress in general and work stress, in particular, can be very detrimental to mental health.

Deadlines, pressure, unsupportive work environments and overworking are all things that can lead to more and more stress. If left unattended, this work stress can manifest into things that affect both your physical and mental health.

 

Here are a few ways in which work stress can affect your mental health.

 

1.Irritability

If you are constantly feeling irritated or snapping at everyone, it is probably a good idea to sit and evaluate what is going wrong in your life. Often, as a result of lots of work, people ignore other aspects of life and don’t realize that they are letting this stress manifest and seep into every part of their life. Is it deadlines or pressure or a work conflict? Try and figure out what part of your day is causing you do this.

 

2.Anxiety

Anxiety is a common manifestation of having too much stress at work – are you constantly trying to keep up with deadlines or under consistent performance appraisals? These kinds of things create a constant anxiety in the minds of people and do not allow them to do anything else.

 

3.Depression

High work stress has always been related to depression. Keep a check of how work is making you feel and whether you are able to cope. In case, something is constantly bothering you or creating negative feelings, ensure that you are voicing it out before it is too late.

4.Fatigue

The first and most obvious result of too much work is fatigue – how do you feel at the end of the day? While it is very normal to feel a little tired, it is definitely a problem if work is completely draining you out at the end of the day. If you notice that everyday tiredness is manifesting into fatigue, it is a definite warning sign.

 

5.Inability to Focus

Sometimes, too much work and work stress can lead you to lose your focus and attention. As a result, it is common for people to face an attention deficit and lose further focus on their work.  

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