Aanya Parashar

How to Sleep Better

March 21, 2023

Are you struggling with your sleep cycle? It\’s ironic how people promote sleep deprivation for hustle culture when better sleep is the most important part of one\’s lifestyle. Proper rest ensures a healthy body as well as mind. Not getting enough sleep can make you feel sluggish during the day while oversleeping can make you feel tired. Apart from this, lack of sleep can also lead to various heart diseases, high blood pressure, diabetes, and many more such lifestyle diseases. Research has proved that lack of it hampers the human ability to concentrate, thus affecting productivity levels. Hence, you need to avoid being a night owl to ward off such issues and live a quality life. There can be a lot of reasons for getting insufficient sleep, and most of them are treatable by making the right lifestyle choices. So, here in this article, you will see why sleep plays such an important role in your daily life and get practical tips that will help you to sleep better. Why Sleep Is Important Before you try out methods for effective sleep, you must understand why a proper sleep schedule is important for your health. As per various research, sleep has proven to have a significant effect on your brain health, heart health, metabolism, hormones as well as on the immune system. Healthy amounts of sleep can help in refreshing your mind to boost your attention levels whenever needed. It helps your brain to relax yet works continuously in processing your thoughts and storing memories. Thus, lack of sleep leads to impaired memory, increased stress, deteriorated communication skills, and slowing cognition. This makes it pretty clear if you don\’t get enough sleep it can degrade your quality of life crucially. The recommended amount of sleep for various ages is as follows: Newborns: 14 to 17 hours Infants: 12 to 15 hours Teens: 8 to 10 hours Adults: 7 to 9 hours The reason why younger age groups are advised more hours of sleep is due to the fact that during the initial stages of life, the brain is still developing. And, longer sleep ensures that all the functions required for adequate growth are carried out in the most effective way. Role of Nutrition Sleep is one of the pillars of a healthy lifestyle, thus naturally has a strong connection with what you eat. An adequate amount of nutrition can help in sleeping better. Studies suggest that the type of diet you are following can influence your sleep quality as well as quantity strongly. Therefore, it is essential to focus on consuming nutrition-rich meals. Banana, Kiwi, Chamomile, Tart cherries, Pistachios, pumpkin pie/spice, turkey, peanut butter, chickpeas, oats, walnuts, avocado, and lavender tea stimulates sleep and provide a good amount of nutrition. Tips to Get Better Sleep Now we get to the part where you can find practical and most effective tips, and help you reap the benefits that come with a good sleep schedule! In the Morning Maintain a Wakeup Routine As soon as you wake up drink a glass of water. Start your day by going for a workout or meditating and try to have a healthy breakfast option. Take in the Sunshine Studies suggest, going for a morning walk or a sunbath to acquire Vitamin D can stimulate a good sleeping rhythm. In the Afternoon Limit Caffeine Consumption Excessive caffeine intake causes sleep deprivation by blocking the sleep-promoting chemicals in the brain and disrupting the cycle. Avoiding caffeine at least 6 hours before sleep can also help in falling asleep better. Avoid daytime naps Avoid heavy meals that cause sleepiness during the day, as they can worsen the night routine for people who already have troubled sleeping patterns. At Night The perfect bedtime routine consists of putting away your phone, listening to relaxing music that soothes your soul or reading a peaceful book, and positively writing a gratitude journal! Let’s see what all habits can help you fall asleep quickly. Create a Sleeping Ritual Aromatherapy Certain scents are known to help your brain relax better. There are a variety of essential oils available to choose from and they can be used in a number of ways, primarily by applying to certain parts of the body or using in diffusers. These can help you in falling asleep quickly as well as improve sleep quality. Bedtime Yoga Bedtime yoga can be helpful when you need to let go of stress and just relax to sleep better. You can try poses like the Child\’s pose, Butterfly stretch, and Corpse pose to relax your body and get ready for a good night\’s rest. Warm Shower Taking a warm water bath half an hour before sleeping can improve your body\’s temperature and signal your brain that it\’s time to fall asleep. Limit Use of Gadgets It is evident how using electronic gadgets at night can affect both your physical as well as mental health. Actively using your phone while in bed can delay your sleep and lead to disturbed sleeping patterns. Practice 10 minutes of meditation Just like yoga, practicing meditation can help your body feel better and relaxed. You can try guided meditations or even just breath in and out at a slower pace and experience calmness in your body. This can help you avoid staying awake due to stress or overthinking. Daily Habits for Better Sleep Try to get up at the same time every day, even on weekends. This will create a schedule for your body and naturally improve your nap routine. Clean up a bit and make your bed. Even just having a tidy bed with clean sheets can help in sleeping better at night. Enjoy a hearty, nutritious breakfast. It is best to eat larger meals in the morning and smaller ones just before bed. A warm glass of milk is recommended as it contains tryptophan, which acts as a natural sleep inducer. Conclusion There are ample reasons to prioritize proper rest, it helps in maintaining your health, minimizing

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How to Gain Weight in a Healthy Way

October 4, 2022

Whether you are burdened with work or your studies, it can be quite tough to stay healthy. Things can get quite complicated when you have to plan your meals and take care of your nutrition as well. And if not taken care of, you may gain weight or lose weight at extreme levels. And while people are generally aware of overweight issues, people need to know more about underweight issues. Being underweight can have serious implications in the long term leading to a weakened immune system, poor bone health, fertility problems, nutritional deficiencies, and more! Apart from a poor lifestyle, certain medical conditions can be responsible for making you underweight. People try out a lot of different remedies to reach their ideal healthy weight range like working out in the gym and other diet forms hoping that it would help. But, in most cases, they miss out on the right strategy suitable for them and are unable to see results. In this article, we will understand more about the harm of being underweight and how you can gain weight in a healthy way. How to Check if you\’re Underweight? In the current day and age, all of us see the crazy glorification of being skinny on the internet. Thus, it can be hard to determine whether you are skinny with a healthy BMI, or you are dangerously close to being underweight. The most common way used by the majority is to calculate one\’s body mass index or BMI. It is a measure that considers your height and weight and gives out a number through which you can determine if you lie in the healthy weight category or underweight. A BMI range of 18.5 to 24.9 is considered to be a healthy weight range. But if you have a BMI less than 18.5, then it means that you are underweight. If you fall into this category, it\’s time to make changes in your lifestyle for the better. Why you can\’t Gain Weight? If you aren\’t able to gain weight, the chances are that you have already tried stuffing yourself with food. You may have even gone for hours of exercise without seeing any progress. This indicates that there is something you are not doing right. While there are various factors at play, it is your daily calorie intake that will help you with gaining weight. This basically means that without consuming enough calories, you won\’t gain weight no matter what you do. To be more specific, you need to be in a calorie surplus to gain weight in a healthy way. However, there might be a few cases where you are already in a calorie surplus but still cannot gain weight. This can happen due to various other reasons some of which include the following: Factors Affecting your Weight Gain Fast Metabolism: A fast metabolism means that your body burns all consumed calories at a very fast rate. Thus, the current calorie surplus you are in may not be sufficient to gain weight. Intense Physical Activity: Since regular and intense physical activity burns a lot of calories, you may not be eating enough calories for the same. In other words, you might not be in a true calorie surplus and unable to gain weight. Medical Conditions: Certain medical conditions like hyperthyroidism, diabetes, PCOS, and others can affect your appetite and metabolism. And for many people affected by these, it can cause unintentional weight loss. If you have disturbed hormones, that too can affect your weight. Mental Health Issues: In case you are unfamiliar, both your mental health and gut health affect each other due to the gut-brain connection. If you are going through any kind of mental health issues, then it can definitely affect your gut health and metabolism. And hence, it can affect your current weight. Family History: According to recent research, your weight might be affected due to genetic mutation. However, usually, families with a history of a low BMI tend to be underweight because of their common lifestyle habits. Healthy Tips to Gain Weight While there might be multiple reasons for you being underweight, you can still overcome them by making the right lifestyle changes. You simply need to make the right lifestyle changes and essentially get into a healthy calorie surplus. Some of the simple changes that you can make in your lifestyle to gain weight in a healthy way include the following: 1. Calorie-rich Food to Gain Weight Your daily food intake plays the most important role in both weight gain as well as weight loss. When it comes to gaining weight, you can either start eating more or replace your current food meals with other calorie-dense options. Such calorie-rich food meals will allow you to increase your calorie intake without increasing your meal portions. However, it is highly important to make sure that you are also taking care of your nutrition intake for a healthy weight gain. For starters, you can try adding things like dates, nuts, smoothies, full-fat yogurt, eggs, meat, potatoes, and others to your diet. With the right combination of these and other food items, getting into a healthy calorie surplus will be fairly easy. 2. Regular Eating Intervals for Gaining Weight Even with calorie-dense food options, you may have to eat a lot of food. And depending on your calorie surplus food intake, you may have to eat large food portions. Because that is not possible for everyone, you can simply eat at regular intervals instead of eating in large portions. Even if you have a small appetite, managing multiple meals in a day is much easier than eating large portions of food. In other words, try having multiple meals in a day instead of three major meals with extreme portion sizes. 3. Avoid Junk Food for Healthy Weight Gain The other thing to keep in mind is that all calories are not equal. Since you would want to go for a healthy weight gain, choosing calories dense but healthy food

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Best Pre and Post Workout Meals

September 20, 2022

These days, more and more people are becoming more aware of the importance of working out. Hence, everyone is hitting the gym or training at home. However, very few know the importance of pre and post workout meals. Apart from training regularly, taking the right diet is also highly important if you wish to gain muscle mass. And this not only includes your food meals throughout the day but also your pre and post workout meals. Unfortunately, there is a myth widespread among people that one should keep their stomach empty before hitting the gym. But in reality, eating right to get energy and proper nutrition for your workouts is highly crucial. And this is only possible by having the right pre workout and post workout meals. So, if you also work out on an empty stomach, this guide is just for you! We have covered all the important information about pre and post workout meals down below. You can also find their nutrition info, ideal timings, and most importantly, the best pre and post workout meal ideas. What are Pre Workout Meals? So as you can guess by the name, a pre-workout meal is something that you eat before your workout sessions. But is any meal taken before workouts going to be a pre-workout meal? The answer for this is obviously no. In short, pre-workout meals are the ones that offer sufficient energy for exercising without making you bloated or feeling full. However, there is still more to pre-workout meals as you will see later on. To better understand what exactly a pre-workout meal is, you need to consider these two vital points: Nutrition from Pre Workout Meals: While all three macronutrients are equally important, your focus needs to be primarily on carbohydrates when choosing a pre-workout meal. And to be more specific, should go with meals that offer simple carbs instead of complex carbs. By eating simple carbs, your body can get energy much faster than it gets from complex carbs. Because of this same phenomenon, you may have even heard about carbo-loading in the past. It essentially means eating meals with simple carbs to perform your best while working out. Without a proper pre-workout meal, your muscles may run out of energy. This may resulting in feeling fatigued and exhausted while working out. While fats and proteins also provide energy, your top priority should be simple carbs for pre-workout meals. Timing of Pre Workout Meals: Speaking of time, eating your pre workout meals at the right time is also quite important. If you have ever tried a pre-workout meal in the past, then you must know that you should refrain from eating right before exercising. Because if you eat anything right before your workouts, it can make you feel stuffed and even bloated which will certainly affect your performance during workouts. Since even simple carbs take time to break down, a time gap is needed between your meals and workouts. However, a long gap will make you run out of energy by the time you start exercising. Based on these facts, it is recommended to eat your pre-workout meal 30-60 minutes before your workouts. It depends on what you\’re eating and the type of exercises that you do. But most people also eat three primary meals in a day including breakfast, lunch, and dinner. Thus, while choosing the timing for your pre-workout meals you need to consider these too. Depending on your workout timings, you can either eat your primary meals as a pre-workout meal. Otherwise, you can eat your pre-workout meal between your primary meals and workout sessions. For most, it is going to be a small meal or snack for a pre-workout meal. Best Pre Workout Meals for Muscle Gain Now that you know the important things to consider while picking a pre-workout meal, choosing one should be fairly easy. But, if you\’re unfamiliar with nutritious meals, then check out these best pre-workout meals for muscle gain: Coffee & Biscuits: Even though it may sound quite simple, the caffeine from coffee and carbs from multigrain or digestive biscuits can give you a good amount of energy for your workouts. Fruit Bowl: In case you want something even simpler as your pre workout meal, then you can go with a simple fruit bowl which will offer you a good amount of carbs, natural sugars, and a wide range of micronutrients. Banana Smoothie: You can also consider this since both banana and milk offer you plenty of energy for your workouts. Peanut Butter Sandwich: A peanut butter sandwich offers more than just carbohydrates. It also contains fats and proteins which makes it an all-rounder pre workout meal. What are Post Workout Meals? By now you must know pretty much everything about pre workout meals. However, to get the best results from your training, eating the right post workout meal is also quite important. As stated above, a pre workout meal is there to help you get the energy needed for workouts. On the other hand, a post workout meal is needed for post workout recovery. Your muscles go through a lot of wear and tear during heavy workouts. And when provided the right nutrition while repairing, the muscles grow bigger than before. This is the phenomenon behind muscle build-up from workouts. So, for this process, your muscles need to restore glycogen, which is the stored energy used during workouts. All this can happen only if you consume the proper nutrients. Thus, it is imperative to take care of your body to speed up your muscle recovery. Coming up, we will dig more into the nutrients you should be focusing on for post workout meals. You will also learn about the ideal timing for your post workout meal to get the best results. Nutrition from Meals: After a workout, the right meal can really make the difference you need in your fitness journey. So, while a balance of every macronutrient is desirable, you need to focus more on the consumption

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How to Overcome Emotional & Stress Eating

Emotional & Stress Eating: Causes & Solutions

August 22, 2022

The modern world as we know it can be quite tolling on our mental health. And this can lead to all sorts of mental health issues like stress and anxiety. However, the issues don\’t stop there since mental health issues can lead to further health issues because of things like stress eating. If you are hearing about stress eating or emotional eating for the first time, then you are definitely at the right place! We will be going through all the important details regarding emotional eating and learning everything about it. More importantly, you can learn about the symptoms of stress eating and how you can overcome emotional eating with simple lifestyle changes. What is Stress Eating or Emotional Eating? When people turn to food to pacify themselves in a state of emotional imbalance, we call it emotional eating. Emotional eating is associated with mindless eating without being actually hungry. Although, if you’re an emotional eater, you might think you’re hungry when you’re stressed out. But, there is a difference between feeling hungry because of stress and being physically hungry. Actual Hunger vs Emotional Hunger To better understand emotional eating, let\’s learn about the differences between actual hunger and emotional hunger which leads to emotional or stress eating: Emotional hunger feels more like a sudden craving, whereas physical hunger comes gradually. If you are emotional eating, you will end up binge eating without minding the food quantities. For example, you may eat a whole bag of chips or a whole tub of ice cream without realizing how much you are eating. Emotional hunger comes after an emotional trigger and physical hunger generally takes place around your usual meal timings. While emotional hunger will be satisfied after eating a lot of food or feeling mentally better, physical hunger will be satisfied by eating just as per your usual appetite. Emotional hunger makes you turn to your favorite comfort food only and you will be eating particular food items. On the other hand, you will be open to more options if you are feeling physical hunger. Even if you end up eating a lot of food due to physical hunger, you won\’t feel guilty afterward. On the other hand, emotional hunger will definitely make you feel bad about binge eating. Whenever you are physically hungry, you will feel the effects of it in your stomach due to a growling sensation or something similar. However, emotional hunger is all in your mind and it is more of a thought than a feeling in your stomach. Symptoms of Stress Eating While there are various scenarios that can lead up to stress eating, the overall symptoms or reasons leading to emotional eating will be usually similar. Even if you recently had lunch or dinner, you may end up getting stressed due to work, studies, personal issues, or any other thing going on in your life. And if any of these factors make you crave eating snacks, then it is definitely a symptom of stress eating. While it is fairly normal to face such an experience once in a while, depending on food to overcome mental stress and agitation on a regular basis is definitely a matter of concern. Stress Eating is More Dangerous than you Think Now that you know more about emotional & stress eating, let\’s learn more about the dangers and effects of emotional eating: Weight Gain Relying on food to temporarily improve your mental health will make you eat much more food than required. Hence, it can result in serious weight gain issues over time. Lifestyle Diseases Since stress eating generally makes you eat comfort food including junk food and processed food items, it can lead to various lifestyle diseases like diabetes, obesity, high blood pressure, heart problems, and much more. Economical Effects Apart from its effects on your physical health, eating a lot of food due to stress and anxiety can also have economical effects since you may end up spending a lot on food that you generally wouldn\’t eat. Mental Toll Even though you are opting for stress eating to overcome mental stress, emotional eating itself will also lead to a mental toll. If you are stress-eating on a regular basis, you will eventually start feeling guilty for the same which can make you further stressed about your health. Why do People Turn to Stress Eating? There can be multiple possible reasons leading to emotional eating including financial stress, relationship stress, work-related stress, and so on. Stressing out creates a sense of emotional vacuum in the mind. Because of this, people turn to stress eating as a way to overcome the stress in their daily lives. Eating food will make you feel psychologically full, thereby creating an illusion of filling any emotional void. These cravings are mostly for comfort food and fast food items that act as a dopamine hit and make you feel better. This is obviously a temporary relief because the hunger is for emotional fullness, not physical. And as discussed earlier, this dopamine hit comes at the cost of all kinds of health effects. Identifying Emotional Triggers Leading to Stress Eating: If you are struggling with emotional eating, then there are definitely some emotional triggers that make you do so. And if you want to overcome stress eating or emotional eating, identifying these triggers is highly important. Some common emotional triggers leading to stress eating include: Daily Life Stress As mentioned earlier, stress from various events in your daily life is one of the biggest emotional triggers of stress eating. Behavioral Habits For some, eating habits can be carried from their childhood to their adulthood. This simply means that if your parents rewarded you with food while feeling low, then you may build up a habit of the same. Social Gatherings While hanging out with friends is definitely great to reduce stress, people tend to hang out at restaurants and cafes. Hence, you may end up binge eating or stress eating in the name of a

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Improve Mental Health in a Stressful World

August 4, 2022

The importance of mental health and mental well-being is something that most people take too lightly. Too often, people may suffer in silence from the inside and have no idea of how to improve mental health. A majority of the global population is now facing mental health issues because of our hectic and busy life schedules. Therefore, it is the need of the hour to spread awareness about the importance of mental health. By being more open about mental health, we can all be helpful to each other in overcoming the mental issues we face on a daily basis. Working on achieving balanced mental health can help you better in handling life\’s challenges with ease. But as you know, it is not always easy to maintain a good headspace. Thus, we are here with a complete guide on the importance of mental health and how you can improve your mental health bit by bit. Importance of Mental Health and its Awareness! Mental health can be described as the state of mind. It can be regarded as a measure of how well a person is doing in life emotionally, psychologically, and socially. So, good mental health would mean that a balance in all these aspects exists. It also means that the person is able to cope with difficult situations of daily life well. Mental health is a complex concept that requires a balance of everything. Hence, it is often possible to experience days of bad mental health. However, there are some factors that can affect your mental health or make you more vulnerable to a disturbed mental state. The factors are: Biological: Any abnormality in your genes or an injury can affect your mental health. Lifestyle: Factors like unhealthy eating habits, disturbed sleep, smoking, alcohol use, lack of exercise, and others can also mess with your mental health. Life Experiences: Any adversities or trauma faced in the early stages of life can deteriorate mental health even in the later stages of life. Family History: Having someone in the family with a history of mental health issues or disorders can also increase your chances of being more at risk of developing a bad mental state. These factors are generally the reason behind developing mental health issues, and in certain cases, can even lead to more serious issues like developing mental disorders. This can include disorders like anxiety, eating disorders, depression, etc, that affect a person’s thinking, mood, and general behavior significantly. Signs and Symptoms of Poor Mental Health To avoid yourself paving the way to any serious mental health issues, it is important to recognize any early signs and symptoms of poor mental health such as: Feeling anxious frequently Lack of sleeper Isolating yourself from your loved ones Unhealthy changes in eating pattern Extreme mood swings Self-harm thoughts Having difficulty in performing daily tasks Feeling cold shoulders on a regular basis These are just some of the common symptoms of poor mental health and possible mental disorders that one may have. If you see a few of such symptoms together, then you should analyze your situation and make improvements in your life for better mental health. Why Mental Health is so Important? You must now know that a good mental state can help you in leading a much healthier and happier life. Improving your mental health can help you in achieving the following: Ability to cope with the daily challenges of life with ease Healthier relationships with your friends and family Better social interactions Better productivity for improved quality and output Improved physical health More confident in life To sum up, improving your mental health can help you lead a happier and more confident life to easily achieve all your life goals. Therefore, there is an urgent need to spread awareness about mental health so that we do not lose more people to serious health issues and help them lead quality life. How to Improve your Mental Health? Now that you know more about the importance of mental health, you should also try improving the same. Thus, here are some of the best ways to improve your mental health. You can try the following and go with the ones that work the best for you: Seeking out Friends and Family Sharing your thoughts and problems with others can be quite helpful for improving your mental health. You can share your thoughts and problems with either a trusted friend or family member. While it may seem like a very basic solution, it works much better than you may think. Talking openly about issues can help relieve stress and anxiety quite a lot. And if you are discussing things with the right person, it can also lead to possible solutions to your problems. Being with your friends and family can also help you reduce your stress levels a lot. Getting in touch with your old friends, cousins, and others that you know can be quite therapeutic. You can either go out for lunch, play some sports, or simply spend time at your home with your close friends and family to feel much happier to reduce your stress levels easily. A Clutter-Free Life for a Clutter-Free Mind When you overthink things, it is quite hard to focus on anything else with a cluttered mind. In that case, you can consider organizing the things around you since it can be quite helpful for clearing up brain fog. This can be quite helpful to come up with solutions instead of overthinking everything. You can start by organizing your closet, decluttering your desk, cleaning up your house, or even personal body care. By clearing out the clutter in your life, you can give yourself more space to focus on your mental health. Improve your Work Life for your Mental Well Being Whether you are working or studying on a regular basis, it can be quite stressful in the long run. If you are working or studying for long hours at a time, you may end up overwhelmed

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Benefits of Physical Activity

July 13, 2022

Being active is a great way to keep all sorts of health problems at bay. There are various benefits of physical activity for everyone irrespective of your age. Regular physical activity is highly crucial for improving your health and vitals. Regular exercise can assist in preventing or delaying various health issues. Moreover, being active can make you feel and look better today and in the future. In fact, lack of physical activity can result in frequent hospital visits due to various lifestyle diseases. Thus, we are here with a complete guide on the benefits of physical activity for beginners: Benefits of Physical Activity To start, let’s take a look at the benefits of physical activity. Explore these seven ways in which exercising can make you healthier and happier: Helps with Weight Control Regular exercise can help in losing weight and avoiding weight gain by burning calories . The more intense your workout, the higher amount of calories you\’ll be burning. Regular visits to the gym are always beneficial even if you aren\’t able to work out each day. Any amount of exercise is better than nothing. Enhances Mood Do you need an emotional lift? Or are you looking to relax after an extended day? An exercise session at the gym or going for a brisk walk can definitely help. One of the best benefits of physical activity is that it releases endorphins into your brain. These endorphins make you feel calmer, happier, and less anxious. You even feel more confident about yourself with regular physical activity. Reduces Stress If you\’re stressed, it is recommended to go for some sort of physical activity. Stress not only affects the quality of your sleep but also the immune system. It causes a build-up of harmful oxygen radicals in the body that lead to different diseases. Thus, physical exercise can be highly effective in decreasing stress. When you\’re feeling stressed, consider going for a short workout session or a brisk walk. You\’ll surely notice changes in your disposition. Strengthens Muscles And Bones As you age, you begin losing muscle mass and bone density. That\’s why a lot of women over 30 suffer from arthritis, loose skin, and osteoporosis. Regular physical activity increases mineral density in bones to protect them from osteoporosis. Strength training can also help increase strength, muscle mass, and endurance. Lowers High Blood Pressure High blood pressure can cause heart attacks, strokes, or even death in extreme cases. It is usually caused by a poor diet, a sedentary lifestyle, or genetic inheritance. If you are suffering from high blood pressure or hypertension, it is important to ensure that you eat right and stay physically active. Relief from Physical Discomforts Physical activity can help with joint aches like lower back or knee pain. A good workout routine can be helpful for persistent aches and long-term injuries. Although, make sure to consult a doctor first for your workout regime in case of joint aches. Increased Energy Levels Your body goes through a surge of hormones when you exercise. These hormones offer a boost in energy that can help you overcome fatigue and improve focus. This boost in energy is particularly beneficial for those suffering from chronic fatigue. Benefits of Physical Activity for Child Development Physical activity is extremely crucial for mental and physical growth of children and teenagers. Thus, children should be encouraged to exercise from an early age. The benefits of physical activity also help create links between brains and nerves. It helps with brain development, motor skills, personal awareness, social interactions, imagination, and more. Regular physical activity even increases oxygen flow in the body and removes toxins. It also helps in keeping all vitals in check for growing children. Hence, even children and teenagers should also stay physically active and maintain a healthy lifestyle. It is essential for improving their physical and mental health. How to Increase Physical Activity? Now that you know about the various benefits of physical activity, let\’s see how you can increase physical activity in our daily lives: Household Chores: Doing chores is an excellent method to stay active and fit. So make it a habit to tidy up and clear up your home on a regular basis. Walking Meetings: You can increase physical activity at work by having call and in-person meetings while taking a walk. Public Transportation: Try to use public transport instead of a personal vehicle. Taking the bus or train will allow you to walk large distances to stay active instead of sitting in your car. Take the Stairs: You can simply take stairs instead of the elevator to increase your physical activity. Even if you are only climbing a few floors, it will still add up quite a lot to your daily physical activity. Dance and Aerobics: Dancing is an enjoyable and exciting way to increase your physical activity for weight loss. It\’s a great way to pump your heart to increase endurance and burn calories. Dancing is a great way to work out without using any equipment. Tips to Avoid Injuries during Physical Activity While regular physical activity is quite important, you should be careful and avoid all injuries. For the same, you can consider these points: Warm-up for 5-10 minutes before and cool down for 5-10 minutes after your workouts. Start slow and gradually increase your activity unless you work out on a regular basis. Select the right clothes and shoes specifically for your exercise. Replace your shoes every six months as the cushioning wears away. Exercising in humid and hot weather can result in overheating and dehydration. Make sure to stay hydrated and avoid working out in extreme temperatures. Avoid exercising if you\’re feeling sick or tired. Reduce your physical activity if you can\’t complete an exercise routine or feel tired after exercising or throughout the day. Conclusion Physical activity is crucial if you want to shed weight, reach fitness goals, and improve your vitals. There are various health benefits of physical activity irrespective of your age and gender.

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White vs Brown Sugar vs Jaggery vs Honey

July 5, 2022

What is the best part of a meal? Most people will agree it to be the dessert! Any sugary dessert that you may have after a meal or as a snack during the day, can be quite satisfying. But more than its taste, sugar has a large number of health effects that we will be discussing here along with the difference between white vs brown sugar vs jaggery vs honey. Sugar happens to be one of the most commonly used ingredients in modern food culture. Many of us start our day with a cup of coffee or tea along with some sugar cubes. Others consume chocolates and other desserts containing sugar after their meals. Moreover, sugar also happens to be a key ingredient of foods and beverages such as ice creams, packed juices, cold drinks, energy drinks, energy bars, etc. In short, all of us consume sugar on a daily basis. While sugar may tempt your taste buds, consuming it in excess can be quite problematic. And because of the health risks associated with sugar, many people have started using other alternatives such as honey and jaggery. People who are diabetic or have cholesterol problems use stevia to balance the sugar portion in their diet. However, choosing the right sweetener for your meals and desserts can be quite confusing since there are various options available out there. Apart from artificial ones, you can find various natural sweeteners like white sugar, brown sugar, jaggery, honey, and others. Thus, today in this article, we will take a look at the differences between white vs brown sugar vs jaggery vs honey. You can learn everything about these sweeteners and their properties down below. What are the Different Types of Sugar? Sugar itself can be classified as white and brown sugar which are explained down below: What is White Sugar? White sugar contains 99.9% sucrose. Also known as table sugar, it is manufactured by processing and refining the natural sugar found in sugar beet or sugar cane. Elements such as moisture, ash, minerals, and compounds that give sugar its color are removed by refining the sugar which makes it colorless. White sugar is considered an empty-calorie food since it only has calories and does not offer any nutrients. As for its calorie content, white sugar contains 390 kcal per 100 grams. What is Brown Sugar? Brown sugar is manufactured by either limiting the refinement process to retain the content of molasses or by mixing refined sugar with additional molasses. In other words, brown sugar is nothing but white sugar which has a higher molasses content. Brown sugar comprises 93.5-96.5% of sucrose and 3.5-6.5% molasses. The content of molasses in this sugar makes it appear brown in color. The higher the molasses content, the darker the color. When compared to table sugar, the calories present in brown sugar are lesser since it contains 375 kcal per 100 grams. Although, unlike white sugar, brown sugar also comprises 11 percent of the daily value of iron along with other nutrients like calcium, potassium, and magnesium in small quantities. What is Jaggery? Those who do not want to consume sugar can rely on jaggery to fulfill their sweet cravings. The production of jaggery is much simpler compared to sugar. It is made by crushing sugarcane to obtain sugarcane juice. After that, the sugarcane juice is heated to produce thick crystals. These crystals are further solidified to offer them the shape of blocks or rolls. Compared to white or brown sugar, jaggery is a slightly healthier alternative. The nutritional value of jaggery is higher than its counterparts, and it comes with some health benefits. Starting with its calorie content, jaggery contains 380 kcal per 100 gram. But unlike sugar, it even has other nutrients like 0.4 grams protein, 11 mg iron, 100-150mg magnesium, and 0.5-2 mg magnesium. While some people use jaggery for home remedies, it can lead to various side effects such as increased blood sugar levels, weight gain, nose bleeding, and indigestion if consumed in excess quantities. White vs Brown Sugar The main difference between white and brown sugar is the content of molasses. When molasses is separated from sugar, it gets refined and becomes white sugar. When molasses is added to the sugar during the manufacturing process, it becomes brown, hence the name. The texture and color of the latter are defined by the quality of molasses and the level of processing. In short, they both have almost the same nutritional value and taste. And the primary difference between these two is their color. Brown Sugar vs Jaggery Although brown sugar and jaggery have the same brown color, there are differences between the two. Manufacturing Differences between Brown Sugar vs Jaggery Brown sugar is made by mixing refined sugar and a controlled amount of molasses. It gives sugar a toffee-like flavor and color. Because of these factors, this sugar is used to make cakes, barbecue sauces, cookie dough, and other food items. On the other hand, jaggery is made using palm sap or sugarcane juice. The juice is heated and reduced into a thick brown paste, after which it is hardened. As it remains unrefined, jaggery has many flavors. The predominant flavor tastes like caramel or fruit along with notes of smoke. Nutritional Value Differences between Brown Sugar vs Jaggery Both brown sugar and jaggery have varied nutritional values. The content of molasses in brown sugar results in small quantities of minerals like potassium, calcium, magnesium, and iron. Despite this, there are no real benefits of consuming brown sugar as it is nothing but empty calories. On the other hand, jaggery has a slightly higher quantity of iron and essential minerals. The rich content of jaggery makes it a slightly healthier alternative to white and brown sugar. Sweetness Difference between Brown Sugar vs Jaggery The level of sweetness is another point of difference between brown sugar and jaggery. In comparison, brown sugar is sweeter than jaggery. If you want to substitute brown sugar with jaggery,

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Strength Training for Beginners

June 27, 2022

Strength training is much more than just building a muscular body. It offers a variety of benefits for your body, including better cardiovascular fitness and health, healthier bones and joints, weight loss, and improved mental health. Because of these and various other reasons, you might want to learn more about strength training. Hence, we are here with a complete guide about strength training which includes everything that you wish to know. What is Strength Training? Strength training is often referred to as resistance training or weight training. It essentially includes physical exercise designed to increase the strength and endurance of your muscles by targeting a specific muscle or group of muscles against external forces. Strength training can be considered as an activity or set of workouts that help different muscles in your body get stronger. When someone has strong muscles, they have more stamina and strength for everyday activities. If the muscles are strong, their physique will heal quickly from injuries and burn calories more effectively. The most important thing to understand is that strengthening training isn\’t solely about bodybuilders who lift weight in the gym. Training your body is beneficial for individuals of all fitness levels and ages in various ways. It can be great for weight loss, preventing muscle mass loss due to aging, and aid patients who suffer from chronic health issues like arthritis, obesity, or heart conditions. 5 Different Forms Of Strength Training The fundamental principle behind strength training is to use resistance and weights through a series of repeated exercises. These exercises then change the strength, endurance, and size of your muscles or a specific group of muscles. Although, depending on the weights or resistance that you are using, there are various types of strength training out there. The five different forms of strength training include: Resistance Band Training Resistance bands or resistance tubing can also be used for strength training. Since resistance bands are flexible, exercising with them requires a force that helps you train your muscles. This lets you attain impressive results via the extension and contraction of muscles. You can even use multiple resistance bands at once to change the resistance or the force required to make your strength training even more intense. Bodyweight Training Simple bodyweight training exercises are an excellent option for strength, flexibility, and overall health gains. They are easy to do anywhere and cost nothing since you don’t need any fitness equipment for the same. And since there are all kinds of bodyweight training exercises like squats, push-ups, planks, lunges, pull-ups, crunches, and many more, bodyweight training is perfect for all fitness levels. Cable Machine Training Cable machines use weight stacks connected to pulleys or cams by cables. They only move in one direction. Cable machines are great for anyone new to strength training. This training isolates one muscle at a time and provides controlled motion. And depending on the weight, it can also be used for intense workouts. Free Weight Training In free weight training, weights don\’t need to be attached to a machine. This can include using dumbbells or barbells depending on the exercise. Start small with some dumbbells if you prefer to train at home. And if you are experienced, you can use heavier dumbbells and barbells with weights at the gym. Free weight training allows you to add or remove weights as per your expertise and the exercise. However, make sure that your form is correct else you may face injuries while using heavy weights. Weight Machine Training Other than cable machine training, you can even find weight machines in many gyms. While they might not allow natural and free movement like free weights, weight machine training helps you safely maintain the correct form. However, Weight machines are generally more expensive, regardless of whether you purchase one for home use or pay for a gym membership. 6 Wonderful Benefits of Strength Training Exercises Irrespective of the type of strength training you are going for, it is going to offer various benefits. And down below, you can find some of the best benefits of strength training exercises: Better Cardiovascular Health Visceral fat is a type of fat that gets deposited around your abdominal organs like the liver and the intestines. And a higher quantity of this fat can increase the risk of cardiovascular diseases. This is where strength training comes into play since it can help you lose visceral fat. More importantly, since strength training also increases your blood oxygen flow and lowers your blood pressure, it can help in improving your heart health as well. Reduce Body Fat The size of your muscles determines your basal metabolic rate or BMR. As you build lean muscle mass, your metabolic rate increases which essentially means that you will burn more calories. Not only that but strength training will increase your TDEE over time. And all of these changes will help you lose fat from all over your body since your calorie consumption will change. Improved Quality of Life Strength training can enhance your overall health and help you carry out everyday tasks easily. It can also prevent injuries in your body joints as you grow muscle mass. The development of muscles can also lead to better body balance and mobility. And this will allow you to stay active and fit even as you age. Develop Muscles Other than losing weight, you would also want to increase your muscle mass to get a muscular body if you want the body of your dreams. Apart from having a great-looking body, strength training will also help you prevent muscle loss from your body in the later stages of your life. In people over 30 years of age, this can prevent joint aches and muscle loss since your body’s muscle mass naturally declines with age. Chronic Disease Prevention There are various chronic diseases that can be caused due to an unhealthy lifestyle. Some of these chronic diseases include fatty liver, diabetes, heart conditions, arthritis, and much more. And if

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Plant and Animal Protein: Which is the Best?

June 15, 2022

In case you want to have a healthy body, it is highly important that you have a balanced diet that includes all the essential nutrients like proteins, fats, carbohydrates, vitamins, and minerals. Because of the importance of nutrients like protein, you might be confused between plant and animal protein sources. Since protein can be found in both plant and animal protein sources, choosing between plant and animal-based food items can be a bit confusing. Thus, we are here with a complete guide on plant vs animal protein, differences between proteins, benefits of plant and animal protein, and much more. Protein and its Importance Protein plays an integral role in the growth of the human body. It serves as the building block for your tissues and muscles. Proteins can also work as an energy source for your daily activities. When you incorporate protein into your daily diet, it improves your overall health and body growth. This nutrient also performs other body functions such as strengthening immunity, maintaining cell structure, acting as a catalyst in many chemical reactions, regulating the functions of hormones, maintaining organ structure, and ensuring the overall development and growth of your body. Since you can get sufficient protein from both plant and animal food sources choosing the better one can be quite confusing for most. Thus, let’s take a deeper look at both of these. What is Plant Protein? Plant protein is the protein that comes from food items sourced from plants and trees. Even though plant proteins are considered “incomplete” by most, that is not the reality. While some plant protein sources may lack certain essential amino acids, you can combine multiple plant-based protein sources. These combine together and make for a complete plant protein source. Plant protein sources also consist of phytonutrients like antioxidants. These also include a lower amount of saturated fat and a higher amount of unsaturated fats. What is Animal Protein? As the name suggests, animal protein is the protein that gets sourced from animal-based food items. It is considered a complete protein and provides all the essential amino acids required by your body even if you don’t combine different sources together. And if you are consuming fortified animal sources, it can have higher quantities of nutrients Vitamin D, Heme-Iron, DHA, and Omega 3. Similarities Between Plant and Animal Protein Even though we are here to look at the differences between plant vs animal protein sources, there are still a few similarities between them. Some of the common benefits of plant and animal proteins have been given here: Both plant and animal protein food sources contain protein as well as essential and non-essential amino acids. These plant and animal protein sources also provide other nutrients to the body, namely fats, vitamins, minerals, and antioxidants. With either of these protein sources, you can fulfill your daily protein requirement which is needed for various body functions like tissue and muscle growth, cell structures, hormone function, and more. Differences between Animal vs Plant Protein? Apart from the various similarities given above, there are also various differences between animal vs plant protein sources that include the following: Amino Acids Proteins consist of various amino acids and the human body uses twenty different amino acids to build proteins. While your body can make some of these acids on its own, you still have to get nine of them from a healthy diet which are known as essential amino acids. This is where plant and animal protein sources differ from each other as animal protein sources can offer all of them from a single source. On the other hand, you will need to combine multiple plant protein sources if you want to get all of the essential amino acids for your body. Digestibility Plant protein food sources are generally easier to digest than animal protein food sources. Calories & Fiber Animal protein sources are higher in calories than plant protein sources despite which plant protein will keep you full for longer. This is due to the fact that plant protein sources are high in fiber and complex carbs. Nutritional Value The nutritional value of both these protein sources differs. Animal protein sources are rich in vitamin D, Omega 3, saturated fat, zinc, and all essential amino acids. On the other hand, plant protein sources are full of fiber, unsaturated fat, potassium, magnesium, and essentially the majority of the nutrients that we need. Heme Iron Animal protein contains heme iron which is more bioavailable than non-heme iron present in plant protein sources. In simpler words, heme iron has a higher absorption rate than non-heme iron. Antioxidants Plant protein comprises more antioxidants compared to animal protein. What are the Benefits of Plant Protein Sources? Whether you don’t have access to a non-vegetarian diet or you stick to a vegetarian diet as per your choice, plant protein sources can be a great way to fulfill your protein requirements while being vegetarian. And unlike what you would expect, plant protein sources have various benefits as given down below: Protection Against Heart Disease As per studies and research, people who follow a vegetarian diet containing plant protein sources are 30 percent less likely to die from coronary heart diseases than people who consume meat. Protection Against Cancer Eating a plant-based diet also decreases your risk of cancer. Plants include substances called phytochemicals that help prevent cancer. A Healthier Gut Plant protein sources are also rich in fiber which helps you keep your weight in check and protect your gut health. Prevent Type 2 Diabetes People who consume a plant-based diet are at a lower risk of getting type 2 diabetes than people who rely on animal protein to fulfill their protein intake. What are the Benefits of Animal Protein? Animal protein sources can also have their own benefits if included in your diet in a controlled quantity. This includes the following benefits that you enjoy if you are consuming animal protein sources: Low Fat Animal Protein Sources Benefits If you are consuming low-fat animal protein

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HIIT: A Complete Guide

June 10, 2022

HIIT or High-Intensity Interval Training is what all fitness enthusiasts are talking about these days. This popular workout regimen has become the most trending form of exercise as it gives you the best results in less time. But if you are not familiar with such workouts, then this guide is just for you. We are here with everything that you need to know about High-Intensity Interval Training. What is HIIT? HIIT, also known as high-intensity interval training, is a technique that alternates periods of high intensity with periods of active or rest recovery. This means that you will have consecutive rounds of high-intensity exercises and breaks one after another. Because of this, these workouts lift your heart rate to 80-95 percent for a short period, ranging from 5 seconds to 8 minutes, depending on the workout you have chosen to perform. Afterward, it backs down for a recovery interval lasting equally as the workout period. The varying intensity of these intervals pushes your body to work harder than normal while maintaining your heart rate at a steady level. Eventually, you burn more calories in a short time. What are the Benefits of HIIT Workout? Right from its inception, the whole world is raving about High-Intensity Interval Training and its benefits for your body. And while there are many, we have listed a few of them here: HIIT: An Efficient Form of Workout HIIT is an ideal workout form for people with a busy schedule. It is good to opt for this session if you have a busy routine but want to stay active. According to recent research, you may achieve more progress with 15 minutes of interval training than you would with other exercises like jogging on the treadmill for an hour. Two weeks of HIIT can improve your aerobic capacity remarkably. Burn More Fat with HIIT Besides burning a good amount of calories from your body, you can also burn more fat with HIIT. Even after several hours after your HIIT, your metabolism stays elevated which allows you to burn even more calories. And as you burn calories, your body will start using the stored fat in your body as an energy source. Thus, burning more fat from your body. HIIT for A Healthier Heart HIIT and cardio share a common benefit, they help to improve your heart health. The short sprints of exercises require your muscles to burn more energy anaerobically as there is not enough time for oxygen to produce additional adenosine triphosphate. According to a study carried out in 2006, people could ride their bikes twice as long as before after performing eight weeks of HIIT sessions. This training benefits your heart health significantly. No Equipment for HIIT The common activities involved in HIIT workouts such as jump roping, running, biking, and rowing work great for high-intensity interval training. It means you do not have to use any equipment to exercise. Fast feet, high knees, or anything plyometric, including jump lunges, work well to up your heart rate, helping you reap the benefits of the training. Prevent Muscle Loss with HIIT When you are on a diet, it becomes difficult to not lose muscles along with fat. But when you pair your diet with a steady workout training such as HIIT, you lose weight without losing your muscles. According to many proven studies, weight training and HIIT allow you to preserve your hard-earned muscles. Improve your Metabolism Besides helping you lose weight without disturbing your muscles, HIIT also improves your metabolism. This training stimulates the production of your human growth hormone by 450 percent within 24 hours after finishing your workout. HIIT allows you to burn more calories and slows down aging. Is HIIT Suitable for all Fitness Levels? One of the best things about high-intensity interval training is that you can pair it with any exercise and different intervals of intensity. This factor also makes it suitable for all fitness levels. Individuals with special conditions may also participate in HIIT to witness the best results. Whether you are a beginner or a gym freak, you can definitely go for a HIIT workout made for your fitness level. When you perform HIIT workouts, intensify your exercise interval so that your heart rate reaches up to 80-90 percent of your maximum heart rate. How often should I do HIIT Workouts? HIIT is intense workout training which means that it may be hard on your body. Thus, the frequency of HIIT should be lesser than other forms of training. We recommend performing it not more than two times a week. Another thing to keep in mind is that you should keep a gap of two or three days between your two HIIT training sessions in a week. Since your body takes time to recover, you will feel exhausted if you do not allow your muscles to recover. The ideal duration of HIIT workouts should be 30-60 minutes. Things to Know about HIIT as a Beginner Are you excited enough to perform your first-ever high-intensity interval training? If yes, make sure to check out the following before your first HIIT workout: Basic Bodyweight Exercises are the Key You need to get comfortable with the basic bodyweight exercise before you jump on the bandwagon of HIIT. You do not have to be a fitness freak for HIIT workouts as even basic bodyweight exercises are enough before you begin HIIT. For instance, master the ability to squat aptly without pain, balance on one leg without wobbling, plank for 30 seconds, or perform basic push-ups. You shall also understand the difference between engaging your core and doing a hip-hinging movement. Basic bodyweight exercises will take you a long way in your HIIT regimen. Wear Comfortable Clothing If you are performing sports-specific HIIT, such as running or cycling, pick appropriate clothing to feel comfortable. Include apparel such as cleats, bicycle shorts, running shoes, high-impact sports bras, and others into your workout wardrobe. You will sweat a lot during HIIT sessions. Thus, wear sweat-absorbing clothing to

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