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How to become an early morning workout person?

The biggest constraint most people have with exercise is that they just cannot wake up early. It is often difficult to work out in the evenings; there are things that stop you from working out – traffic, work stress, laziness or just simply because you have a social event to go to. The best way to tackle this is to keep exercise as the first thing in the morning and make it a routine.

However, if you are someone who reaches out for the snooze button even before the alarm goes off, here are a few things that can help:

1.Sleep early

This is a no-brainer! If you want to wake up early, you need to sleep early and ensure that you are not awake late. Staying up and using gadgets tires you and inhibits you from having a fresh early start. Try to switch off all your gadgets and sleep at least an hour earlier than you would.

2.Pack your workout clothes the night before

Ensure you pack your workout clothes, water bottle and anything else you might need for a morning workout well in advance. This helps your mind to adjust to the fact that you have a class to go to. What is even better? You don’t have to pick out your clothes in a half sleepy state!

3.Set two alarms

Set two alarms and keep them away from the bed and away from each other! This is some serious work for anyone who refuses to wake up in the morning. If you keep your alarm near your bed, you have the tendency to hit snooze and go back to sleep. However, getting up and walking to your alarm gives you that extra chance to wake up and get on with the day.

4.Keep breakfast ready

For most people, it is not just about waking up but it is also about the list of tasks they have to do once they wake up. By keeping breakfast ready, you have something to look forward to when you wake up and you know that one of your tasks is already done. Keep your pre-workout smoothie ready and in place to give you that extra motivation to jump out of bed!

References

https://greatist.com/move/morning-workout-hacks

Taking Care of Your Mental Health during Pregnancy

When you are pregnant, a lot of people give you guidance on what to eat, what kind of exercise to do and how best to take care of yourself. It is essential that you do all of this, get regular medical check-ups done and ensure you get all the nutrients. However, a very important and often ignored aspect during pregnancy is the mental health of the mother.

We need to acknowledge the fact that women who are pregnant go through hormonal changes and mental stress. It is necessary to take preventive measures to stay happy and mentally healthy throughout the pregnancy.

Here are 5 things you need to know about mental health during pregnancy:

1. Pre-Baby Anxiety

Pregnant mothers often have a lot to worry about. It can be related to labour pain, expecting a baby, making life adjustments and so on. However, if you find that the anxiety is getting so bad, that it affects you on a daily basis, it is a good time to take a break and relax. Also, don’t be afraid to talk to someone for help.

2.Monitoring your emotions

Mood swings are common during pregnancy mostly due to the hormonal changes and the anxiety of all that is happening. However, if you find it getting out of hand, it would be a great idea to write down your emotions and monitor your mood swings. Doing this gives you control over your own emotions and helps you become more aware.

3.You are not alone

If you find yourself getting stressed, depressed or highly anxious – remember that you are not alone! It is completely normal to experience these emotions during a pregnancy. If possible, try to join support groups or speak to other expecting/new mothers to understand the journey of pregnancy better.

4.Getting help is important

Mental health during pregnancy is often neglected because there are more obvious physical medical needs that need to be attended to first. However, ensure that you understand that staying mentally fit is really important not just for you but for your baby as well! Post pregnancy is also a very stressful time and as an expecting mother, it would do you a world of good to start paying attention to your mental health from the very beginning.

5.Take small steps

Take small steps that will help you feel better and stay mentally strong – it does not always mean therapy or prescription drugs. It could be something as simple as doing more physical activity, meeting friends or simply getting fresh air!

References

https://www.betterhealth.vic.gov.au/health/healthyliving/Pregnancy-and-your-mental-healthhttp://www.health.com/depression/postpartum-depression-often-begins-during-pregnancy-a-new-study-finds

5 THINGS YOU DID NOT KNOW ABOUT CONSUMING DAIRY

Dairy is an important component of everyone’s diets. Paneer is recommended as a great source of protein, milk has become an everyday thing and cheese is found in almost every other dish we come across. If you are vegetarian, you are probably consuming a lot of dairy in the form of milk, curd, paneer, cheese and so on. However, it is surprising how little people know about something that is such an integral part of their diets.

Here are 5 things you probably did not know about consuming dairy foods.

1.Milk is not your only source of calcium

We all grew up believing that only milk is THE way to getting stronger bones and healthier teeth – while it is true that milk is a great source of calcium, there are other more efficient ways in which you can get your daily dose of calcium. For instance, a glass of calcium enriched orange juice can give you the right amount of calcium.

2. All dairy products are not equally healthy

Many people believe that dairy is healthy when it is consumed in any form and this is far from true. A glass of milk or a cup of curd is definitely much healthier than cream and cheese. This is because some of the nutrients in certain forms of dairy are diluted by the fat they contain! Ensure that you choose the healthiest form of dairy.

3.Too much dairy can cause breakouts

If you are wondering why you are seeing acne or why your skin is becoming progressively oilier – dairy is probably the culprit! Consuming way more dairy than what your body requires can lead your skin to become oily and cause acne.

4.Dairy is full of calories

There is a myth that dairy foods are very healthy and hence you can consume them in abundance. People don’t account for the multiple glasses of milk they indulge in on a daily basis! However, most dairy products are rich in calories and if you are on a diet, you might want to watch out for the calories.

5.Not all dairy products are good

When it comes to dairy products, you are better off not eating the processed versions. Try and pick healthy, fresh, local dairy products as much as possible to get the best possible health benefits from it.

References

http://www.rd.com/health/healthy-eating/dairy-myths/http://drhyman.com/blog/2010/06/24/dairy-6-reasons-you-should-avoid-it-at-all-costs-2

Simple Workouts To Get Toned Arms

Who does not want to get toned arms? Ask anyone who is exercising or joining a fitness program and their main concerns would be to get either a flat belly or toned arms. However, just because everyone wishes, it is not necessarily a very easy thing. Getting toned arms

Getting toned arms requires one to do specific exercises along with their usual cardio or strength training routine.Remember that by just doing these exercises you will not encourage spot reduction but by adding these exercises to your routine, you give yourself a great shot at getting toned arms.

Before starting your arm exercises always do simple arm circles that will give you a quick warm up. Stand with your feet apart and extend your arms on both sides Make sure you are relaxed and keep your shoulders down as you do 20 small backward circles. Now repeat this with forward circles.

Once you have done this, you can follow the exercises below.

Here are 3 simple exercises that will help you get toned arms.

1. Shoulder press

Stand similar to how you were standing for the arm circle, except this time hold a dumbbell.
The weight of the dumbbell depends on what you are comfortable with.
Now bring both your arms together above your head and then bring the arms back to the sides.
This is called the overhead press and make sure your elbows are bent when you are doing this to promote comfort.

2. Bicep Curl

Stand with your feet shoulder width apart and your knees bent.
Hold a dumbbell in each hand with arms straight to your sides.
Contract your bicep to bring the right dumbbell up and then repeat this with the other hand.

3. Plank

An exercise done without the help of weights, this one is great for getting toned arms.

Position your body horizontal to the ground like you would do for a push-up and stay in the same position for as long as you can.
Since your arms are the muscle you use to stay in this posture, it is a great workout for getting toned arms.

References

http://thescienceofeating.com/2015/08/26/arm-toning- exercises/

DEALING WITH CONSTIPATION

It is surprising how common constipation is and yet how many people are embarrassed to talk about it. In fact, many people feel shy to talk about constipation even to their doctors. Apart from being a physically difficult condition, constipation also has its share of mental trauma because the person going through it feels defeated, ridiculed and very shy to even talk about his situation.

Remember that the first thing you should know is that like any medical condition, constipation can also be solved by first gaining awareness and then doing small things in our capacity to make it go away.

Here are a few quick tips that can help ease the situation.

1. Olive Oil

Adding olive oil to your diet can help you get relief from constipation. Olive oil is known to getting your digestive system to work again by giving it the push it needs!

2.Getting Exercise

There is nothing like physical exercise to give your digestive system the impetus to work. Do some physical activity to kick-start your body again and have healthy bowel movements.

3.Coffee

A cup of coffee in the morning can get you up and running but ensure that you do not overdo this because it can actually have the opposite effect!

4.Drinking Enough Water

Being dehydrated can also be one of the major causes of constipation. Ensure that you are drinking enough water as it is a very vital element for your digestive system to work.

5.Yoghurt

Some good bacteria can do a world of difference to your body. A cup of yogurt a day can be a magic healer for your digestive system and keep it functioning well.

6.Establishing a routine

Establishing a routine, for example, going to sleep and waking up the same time and doing things in a timely manner can help your body clock understand what is happening. This will push your body to do its own functions as well in a timely manner.

References

http://everydayroots.com/constipation-remedies

http://www.webmd.com/digestive-disorders/tc/constipation-age-12-and-older-home-treatment

How Caffeine Withdrawal Can Affect Mental Health

A cup of coffee can definitely make you feel perky and fresh. It is what most of us reach out for first thing in the morning and it is in fact the elixir that keeps us going. But what happens when it is more than one cup of coffee a day, maybe 4, 5, that too over the years?
If you ask any coffee drinker if they can go without their fresh cup of coffee, the answer would be a resounding no. Most times, it is “I cannot go even a day without coffee!”
While there are many benefits that have been cited by experts, too much coffee is definitely not good and there are proven side-effects when you stop coffee or try to cut down.
Here are a few symptoms of caffeine withdrawal and how it can affect your mental health.

1. Irritability
Coffee is often a great mood lifter for anyone used to it and denying them their cup of coffee can mean that they can become rather irritable and touchy.

2.Anxiety
Like any other addiction, coffee withdrawal can cause anxiety and panic attacks for hardcore coffee drinkers.

3. Nervousness
As surprising as it may be, a simple withdrawal from coffee can cause shivering and nervousness in regular consumers. This can inhibit them from doing their daily tasks.

4. Drowsiness
The biggest complaint any coffee drinker would put forth is that they don’t feel the same way when they stop drinking coffee. When they say this, what they often mean is that they don’t feel active and fresh. This is the effect that caffeine has on the brain and when that additional boost is not there, coffee drinkers feel a drop in their levels of activity.

5. Interacting with Other mental illness
While we saw the direct side effects of coffee on mental health, caffeine can also interact with any other mental condition that you might have. Whether it is anxiety, depression or even an insomnia, caffeine tends to make it worse.

WHAT IS IT ABOUT YOUR DIET THAT IS CAUSING ACNE BREAKOUTS?

It does not matter what you put on your face – creams, gels, ointments or even ingredients from the kitchen! What actually matters more is what you feed your body.

Nutrition and good skin health have a direct connection that most people don’t realize, or tend to neglect. It is easy to look for quick fixes; It is easy to slap on a cream or pop a tablet or get a facial done and hope that your skin gets better. What is not easy is to consciously make lifestyle changes that will aid good skin health.

Here are some foods you should eliminate from your diet or at least reduce, in order to get clear skin.

1.Sugar

Sugar is one of the main culprits when it comes to acne – if you cannot resist the urge to grab that piece of chocolate every single day or if you love your cupcakes every other day this just might be the problem. This does not mean that every piece of sugar filled goodie you have is causing a pimple. Monitoring your overall sugar intake and ensuring that you don’t overdo it is critical to good skin.

2.Dairy Products

For a lot of people, there is no check on how much milk or milk products they consume. Throughout the day, especially if you are a vegetarian, you might be consuming just too many glasses of milk without realizing it. In addition, you also eat curds, paneer, cheese, and so on. Overdoing dairy products is a sure shot way to help acne grow. Stay away from too much cow’s milk specifically, and dairy, in general, to see your skin better.

3.Oily foods

On a daily basis, we have the tendency to munch on something that is fried and oily. This is especially true when we are snacking, or trying to cover for those midnight hunger pangs. Oily foods can, however, worsen your skin. Make sure that you have nuts or other healthy options ready in hand when you feel like snacking.

Here are a few foods that you can eat to help your skin stay clear.

1.Green Tea

Sipping on green tea or even better, replacing your evening coffee with it, can truly do wonders for your skin and help clear up your acne.

2.Water

Staying hydrated is very important and while people constantly keep forgetting to track how much water they consume, make sure you drink just enough through the day. Keeping a water bottle at your work desk and an alarm every other hour to remind you to refill it is a good strategy.

3.Fish or Flaxseed

Foods rich in omega 3 fatty acids help your skin stay healthy. If you are a vegetarian opt for fish capsules or flaxseed, and non-vegetarians can rely on a healthy plate of fish as an addition to their diets!

Reference

https://www.annmariegianni.com/5-foods-that-reduce-breakouts/

What to do when you are not working out?

Are you someone who workouts regularly? If you answered yes to that, you have already done most of the task right. However, sometimes, in the excitement to be working out, people often forget that they need to give their bodies a break.

Our bodies are a lot like machines and overworking them is as bad as not using them at all. This is why most places recommend that you take one day from your workout off to relax and rejuvenate.

When people take a day off from their workout, they often end up feeling guilty and negative – DON’T!

These breaks from your workout are something you most definitely deserve and needless to say, there is no need to feel guilty!

Here are a few other things you can do on your rest days to help you prepare better for your workouts.

1. Plan

What better than going back to the drawing board on the days you don’t have to work out? This day can be the perfect day to assess your plans, see where you are lacking and plan well in advance for the week ahead.

2.Stretch

Maybe you are not stretching enough during your workout days – now is the perfect time to stretch and devote time to help your body get better!

3.Foam Roller

On rest days, using a foam roller to help relax your tight muscles can really make you ready for the next few days ahead.

4.Massage

A break from workout means pampering your body – it could be a professional massage or a simple hot tub treatment! Do whatever makes you feel alive and kicking for the next workout.

5.Walk

A rest day is meant to give you a break from strenuous exercise – this does not mean that you cannot do ANY exercise. Do go for a simple relaxing stroll to keep the momentum going.

6.Hydrate

Not working out is not an excuse to cut out on the good nutrition or water. Ensure you drink enough water and follow your healthy diet to compensate for not working out.

7.Sleep

This is the perfect day to catch up on all the sleep you might be missing because of your workouts. Ensure you get enough sleep so that you are awake and rejuvenated for the next workout day!

WHY MEDICAL EXAMINATIONS ARE IMPORTANT?

Medical examinations must become a regular part of your life – it is not only when there is a problem that we need to do a medical exam but also when everything is okay just to be sure that there is not something we are missing.

Often, many diseases are peculiar in the sense that the symptoms take a long time to show up. However, a test or a scan can easily reveal what is wrong with you even at the very initial stage and this is why it is very critical to do regular medical examinations.

Here are a few more reasons as to why medical examinations are crucial.

1. Lesser Health Care Costs

In the long run, regular medical check-up saves you a lot of money by telling you what is wrong at a very early stage and letting you plan ahead for medical expenses. Many times, it is only when people ignore their health for a very long time that surprise medical expenditures come to light!

2.Prevention is Ideal

Why even wait for something to happen before you can treat it when you can use preventive methods? Prevention is even better than cure because you are only spending less time and effort and mitigating the risks that could come from a potential disease.

3.Lifestyle diseases

Medical examinations help you understand if you are suffering from any lifestyle diseases. These diseases need to be caught early on and by diagnosing them, you are giving yourself a chance to fix it.

4.Awareness

It is very important to be in touch with your body and understand what is happening regularly. It is only through regular check-ups that you are in sync with your body and understanding exactly what are the areas your body needs help and where it is doing well.

5.Planning your medical

Whether is an unexpected healthcare cost or just not knowing which insurance policy to opt for or even planning your life in such a way to make way for a medical issue, regular check-ups give you the necessary information to do so. Without these examinations, you are in the dark about what is happening with your own life.

6.Blood Test

Blood tests usually point to anything that is wrong with your body whether it is the hormones, cholesterol or any other disease that can be passed on through the bloodstream. In the world of evidence-based medicine, this information is critical to have on a regular basis to catch anything that might be wrong at a very early stage.

https://www.healthcheckup.com/general/regular-medical-check-up-benefits/

IDENTIFYING DEPRESSION IN TEENS

Depression in teenagers has become very commonplace today – is it the stress, the pressure to compete or just how mechanical life has gotten? While one can point out many reasons, we cannot deny the indisputable fact that depression today starts early.

The easy thing to do is blame circumstances for it or wonder what could possibly affect them so much that it would push them to depression. However, the difficult thing part is to take the time to identify the problem and help them overcome it.

Here are a few common symptoms of depression in teenagers:

1.Irritability

Teenagers do have the general tendency to get irritated when questioned – however, if someone is constantly irritated and seems put off by every small thing, it is a warning that it could hint of a deeper mental illness.

2.Frequent Crying

Crying often and for something that would not warrant crying is a sure sign that the person is suffering from depression. If your teenager is spending a lot of time behind closed doors and always seems to be sad or irritable, do watch out because it could point to clinical depression.

3.Lack of motivation

Teenagers do have the tendency to slack in school but is your teenager losing interest in stuff they used to love doing like continuously missing a dance class or football practice? If this is a trend you are noticing then make sure you sit them down and talk to them.

4.Restlessness

Observe their body language in different situations – are they constantly fidgety, nervous and restless? This kind of anxious behaviour could mean that there is something that is troubling them deeply that needs your attention.

5.Drop in performance

While there are many reasons and distractions for a drop in performance at school, a sharp decline can hint that they have something that is bothering them emotionally.

6.Unexplained aches and pains

Depression also has physical manifestations – if your teenager is constantly complaining of aches and pains that you cannot seem to find a cause for, the problem could be because they are really stressed and depressed.

References

https://www.helpguide.org/articles/depression/parents-guide-to-teen-depression.htm

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