Gym & Fitness

Going to the gym, in today’s busy world, has become a dream for most people. The metro cities, with all their lifestyle hazards, do not leave any time for a person to devote to his health. Professionals today find it increasingly difficult to sque...

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Active Lifestyle

Gym & Fitness

Going to the gym, in today’s busy world, has become a dream for most people. The metro cities, with all their lifestyle hazards, do not leave any time for a person to devote to his health. Professionals today find it increasingly difficult to squeeze in even a few hours of gym and exercise in their busy schedules. As a result, there are more health hazards in the present day. Professionals and white colour office workers are more prone to these hazards than people doing physical work.

There is an alternative. You can exercise in your office itself. We’re not talking about transforming your office into a miniature gym, but there are exercises, both for women and men that you can do, on or near your desk to stimulate, help you relax and burn calories.

Here are some simple exercises that you can try when at office that will help you stay fit and active:

Stand in front of your office chair with feet apart at shoulder level. Bend your knees as if you stay seated and keep your balance on the heels. When your feet are forming an angle of 90 degrees, get up slowly in the starting position.

Keep your toes facing outward, and bend your knees slightly, until you do not ever see the thumbs. Buck slowly to the original position.

Keep the back pressed to the wall, spread your legs (to the wall) until all your weight is supported by the back. Bend your knees to form an angle of 90 degrees and maintain your position as long as you can stand.

Make a big step forward with the right leg so that your thigh is parallel with the floor. Wait a few seconds then repeat with the other leg.

During the coffee break, try to lift your weight in your hands supported by the desk. Repeat the procedure three times.

For women, while at the office, rise and let thumbs down, but keep your heels on the floor. The alternative would be to go a little on the heels.

During a telephone conversation, you can rub the underside of your thighs. If you do it half the time you talk on the phone, there will be little chance you have cellulite.

Weight Training for your Comfort

Aerobic exercises have an important role in defining the body and provide a sense of comfort. The name 'aerobics' highlights the importance of breathing and its regulation in this form of exercise.

Aerobic gym exercise should last at lea...

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Active Lifestyle

Weight Training for your Comfort

Aerobic exercises have an important role in defining the body and provide a sense of comfort. The name 'aerobics' highlights the importance of breathing and its regulation in this form of exercise.

Aerobic gym exercise should last at least 15 minutes without a break. For noticeable results, it is good to maintain a regular schedule. It is difficult to establish a standard program, because the degree of individuality is too high. Thus, one should make his own schedule depending on the endurance level of the body. Aerobic exercises include walking, jogging, cycling, swimming, and skipping.

Do not to expect miraculous results from the first session itself. When you feel that the exercises have become too easy, you must increase the difficulty degree of the exercises. The most important factor in getting results from any form of exercise is self-belief. When you believe in yourself, you have great chances of moving on to the next level.

Another important thing is to exercise in slow progression. One should not jump from, say, a given level of exercising to the double of that in just a day's time. If you feel that the current exercise levels are not giving you good results, do not exercise to exhaustion. Instead, increase the duration of your exercise gradually. This will also help you avoid getting tired too quickly.

If you are looking to lose weight, apart from abdomen crunches, cardio exercises are also recommended, as they help in reducing calorie consumption.

Obesity – Causes & Effects

There are varied reasons for a person being obese. We often say that some person is obese if he has above normal body weight. However, there is a more precise definition of obesity, one that measures obesity with respect to a person's Body Mass In...

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Active Lifestyle

Obesity – Causes & Effects

There are varied reasons for a person being obese. We often say that some person is obese if he has above normal body weight. However, there is a more precise definition of obesity, one that measures obesity with respect to a person's Body Mass Index (BMI). Your Body Mass Index calculates your weight in kilograms or pounds divided by the square of your height. Not all overweight people are obese. There is a difference between being overweight and obese, as laid down by the BMI index. As per the BMI index, a person with a BMI of 25.0 to 29.9 is overweight. A person with a BMI of over 30 is obese.

There are diverse causes behind obesity like:

Bad eating habits - The main culprit in turning people obese these days is bad food habits. Having irregular meals is one of them. A person having meals at irregular times is more prone to gaining extra kilos and becoming obese. Irregular meal timings wreck havoc with a person’s digestive system. A weakened digestive system is often a cause of growing obesity.

Another major reason of obesity among people is a high intake of junk food. Junk food such as fast food, wafers, chips and soft drinks contain high amounts of saturated fats and calories. An excess of both of these leads to weight gain. A regular intake of junk food in good quantity results in a person becoming obese.

Obesity brings along many diseases, some of which are even life threatening. Medical conditions such as heart diseases, high blood pressure, sleep disorders, high cholesterol, osteoarthritis, type II diabetes, etc. are all caused due to obesity. In addition, different forms of cancer such as stomach cancer, kidney and prostate cancer, pancreatic cancer, ovarian cancer, cervical cancer among others, are also caused due to obesity. Obesity may further lead to serious health conditions like renal failure, erectile dysfunction, urinary problems and infertility.

The current sedentary lifestyle is responsible for an increasing number of obesity related deaths in the country. The only way to escape the risks associated with obesity is to lose weight by exercising. A weight loss program is a requisite and it has to be followed daily. Following a proper diet regime is also essential. People who are obese should start eating balanced meals, cutting down on intake of junk food.

Become an Enthusiastic Adventurer

While, not many people would give up their lazy habits those who do indulge in adventure sports can boast about how healthy this habit can prove to be. There are various benefits of adventure sports.

Outdoor Exercise: Adventure sports ca...

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Active Lifestyle

Become an Enthusiastic Adventurer

While, not many people would give up their lazy habits those who do indulge in adventure sports can boast about how healthy this habit can prove to be. There are various benefits of adventure sports.

Outdoor Exercise: Adventure sports can contribute significantly to your health as it is accompanied by strenuous body movements, energetic manoeuvres and mental strength to move out of one’s comfort zone.

Reduces Stress: The fact that adventure sports involves a balance between mental and physical abilities and overcoming those challenges, all these factors lead to reduction in stress level.

Skill Acquirement: Certain skills are a pre-requisite for adventure sports such as rock climbing, rafting etc. While attempting an adventure sport, different individuals may become aware of a set of skills they never knew they possessed.

Body & Mind Coordination: Sync needs to be established between different muscle groups, body parts and one’s mental coordination to accomplish an adventure.

Positive Thinking: Outdoor sports influences positive thinking as people indulging in such sports compete with themselves, face challenges and overcome them, thus building self-esteem.

Self-Reliance: A sense of self-reliance overwhelms anyone who indulges in adventure sports, as he is the sole authority for his safety and for overcoming the challenge using the right technique.

Constructive use of Idle Time: Outdoor sport allows constructive usage of idle time as a lot of development, mental and physical, happens simultaneously while participating in outdoor activities.

Bonding and Balance: Stepping out and engaging in outdoor activities helps adventurers to appreciate the beauty of nature and move ahead in the path of self-discovery.

Communication & Teamwork: A sense of teamwork and communication develops in a person when they have to trust a stranger and participate in adventures that are particularly risky.

Improved Problem solving skills: With varied skills required for adventure sports, anyone who participates in adventure sports has to face hurdles and find a solution to come out of it. This in turn develops ones skill set for problem solving in ones daily life as well.

Helps Focus & Concentration: Adventure sports enhance ones sense of focus and concentration as without the two traits, chances of successfully completing the sports reduces. It is only through great focus and concentration that such risky sports should be attempted.

The Facts & Myths about Nutrition

There are a lot of things we hear about different nutrients and nutrient diets. We come across so many stories every day, that it becomes difficult to tell the truth from the myths. It is also very harmful if we base our diet on improper or incomp...

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Healthy Diet

The Facts & Myths about Nutrition

There are a lot of things we hear about different nutrients and nutrient diets. We come across so many stories every day, that it becomes difficult to tell the truth from the myths. It is also very harmful if we base our diet on improper or incomplete information.

There are many different nutrient myths that have been floating around for a long time. Here are some of them, along-with the reality:

Myth 1: The more nutrients you have, the better it is
This is not true at all. In fact, the human body is a very delicate machine and works with narrow limits. In addition, an excess of anything is always dangerous. Though all nutrients are needed in the body, they are only required in a particular quantity. Increasing the quantity of the nutrients will lead to adverse effects on the body. This is more the case if you intake nutrients through concentrated sources such as nutrient supplement pills.

Myth 2: A little vice cannot hurt
Toxic substances in the body can create trouble even if their intake is in small quantities. Smoking as low as three cigarettes a day can increase your heart disease risk drastically. Similarly, heavy metals entering the body through food, even in small quantities can cause inflammation in the body. This may lead to problems of indigestion and acidity. Having addictive substances also increases the risk of the person becoming habituated to them, and thus causing a lot more harm in the future.

Myth 3: Food should be classified into protein, fats and carbohydrates
In recent times, there have been an increasing number of people who classify the different foods they eat into fats, proteins, carbohydrates etc. This has led to unhealthy, and sometimes, bizarre eating habits among people. Food should be eaten to soothe the palate and feed the body. Food intake should not be limited to only an intake of nutrients in measured quantities. This often results in the intake of a particular form of food in excess quantities, while at the same time neglecting the other food. This is harmful to the body.

Nuances of Healthy Dieting for Women

As a woman, intake of a nutritious diet and having your body weight under control are a couple of important factors that need your intent consideration and care. As you go through different stages in your life, healthy dieting can really help you ...

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Healthy Diet

Nuances of Healthy Dieting for Women

As a woman, intake of a nutritious diet and having your body weight under control are a couple of important factors that need your intent consideration and care. As you go through different stages in your life, healthy dieting can really help you in reducing the problems related to PMS, increasing fertility levels, allaying pregnancy discomfort and alleviating the stress associated with menopause.

Nutrition Tips for Women

• It is vital that you consume food items that are rich in calcium and iron. You tend to loose iron in plenty during your menstrual periods. Hence, ensure that you take iron-fortified cereals, dates, lean meat, poultry products, almonds and lentils in your daily diet. Resort to the periodic intake of collard greens, spinach, sprouts and green leafy vegetables, since they have proven to be rich sources of calcium.
• Though diary products are rich in calcium, try to keep them at bay. The protein and animal fat content present in them can prove to be detrimental. Limit the intake of proteins in your diet. A high protein diet intake can lead to calcium loss in the long run.
• Never skip breakfast and stay away from delayed lunches. Eat on time and ensure that you have an early dinner.
• Increased caffeine and alcohol intake can drain out the calcium content in your body. This in turn might lead to osteoporosis with age. Be aware of this fact and try to limit the intake of caffeinated and alcoholic beverages.
• Try to keep away from junk and processed food. Fried items are tasty, but are very harmful. Have small servings of raw vegetables and fruits daily.
• Eat complex carbohydrates and limit the consumption of simple carbohydrates in your diet. Food items that are rich in simple carbohydrates constitute white flour, white bread and sugary items. They have the ability to induce spikes in the levels of sugar within your body. Ensure your dietary plan includes whole grain based food, whole wheat bread and legumes.
• Don’t try to cut down on fat. Healthy fat in your body facilitates easy pregnancy and retains internal beauty forever. Intake of trans-fat and saturated fat containing food items are not recommended. Peanut butter, avocados, olives and nuts can offer the healthy fat that you need.

Eat Healthy to Stay Healthy

Improper nutrition, caused by the lack of a balanced diet may result in nutrition related diseases. While most of the diseases are caused due to the absence of certain nutrients in our daily diet, there are some diseases that are caused due to exc...

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Healthy Diet

Eat Healthy to Stay Healthy

Improper nutrition, caused by the lack of a balanced diet may result in nutrition related diseases. While most of the diseases are caused due to the absence of certain nutrients in our daily diet, there are some diseases that are caused due to excess intake of some nutrients.

The lack of protein, antioxidants and micronutrients in small children leads to kwashiorkor. This disease is characterised by acute thinness or anorexia, irritability, lack of mental development and oedema. It was earlier believed that only the lack of protein in young children causes this disease. Recent studies have however shown that antioxidants and micronutrient deficiency also play a major role in this disease.

Children under the age of one year are more likely to suffer from Marasmus. This disease is caused due to lack of protein in the child’s body. Marasmus is characterised by an acute loss of weight. Children suffering from Marasmus look emaciated. Body weight for a child suffering from Marasmus may reduce to less than eighty per cent of the average weight of a child for that height.

Another disease caused due to nutrition deficiency is goitre. This disease is caused due to the imbalances in thyroidal hormones. A regular intake of iodine in the body can help prevent this disease.

A majority of nutrition related diseases are caused due to the lack of some nutrient in the body. However, there are some diseases that are causes due to the excess of a particular nutrient in the body. An excess of fluorine in the body causes fluorosis of the teeth and the bones. The excess fluorine causes the bones and the teeth to weaken and turn brittle. This leads to problems of tooth decay and arthritis in adults.

An excess of calcium in the human body is also harmful. Excessive calcium accumulates inside the human body and eventually turns into what is commonly known as "stone". This is the reason for people with kidney stones and why they are asked to refrain from eating any calcium rich foods.

Nutrition related diseases can be effectively cured through proper dietary care and a healthy lifestyle.

Weight Loss Myths Debunked

Every person who tried losing weight must have come across a lot of recommendations, and free advice. Needless to say, most of these are ineffective. While there are many time-tested ways to lose weight, there are an equal number of weight loss my...

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Healthy Diet

Weight Loss Myths Debunked

Every person who tried losing weight must have come across a lot of recommendations, and free advice. Needless to say, most of these are ineffective. While there are many time-tested ways to lose weight, there are an equal number of weight loss myths floating around. Here are some weight loss myths and the truth about them:

Myth 1: There are Super-Foods and Fad-Diets to lose weight
This is the most common myth regarding weight loss. Although common sense says that there cannot be any food or diet that can help you lose weight in a matter of days, people fall for it nevertheless.

There are a number of Super-Foods and Super-Diets that promise to help you lose weight in a matter of days. Most of these diets are unrealistic. They often require you to consume minute amounts of food per day. It is no wonder then that people fail to follow these diets and end up gaining weight. Super diets may also require you to have an excessive intake of some nutrients as compared to others. This results in lopsided nutrient consumption that is dangerous for the body.

Myth 2: Foods like cabbage soup and grapefruit help burn fat
There is no food available that can burn fat. Some substances like caffeine speed up your metabolism and help lose weight fast. The effect, however, is only temporary. There is only one simple way to lose weight – limit calorie intake and exercise regularly.

Myth 3: All natural and herbal weight loss products are safe
All natural and herbal weight loss products are not safe. On the contrary, most of these products are untested. You cannot have real proof whether these products are safe for consumption. It is wrong to assume that any weight loss product is safe just because it claims to be natural or herbal. One should always consult a doctor before consuming any such product.

Myth 4: Starving helps reduce weight
This is one of the most common misconceptions about weight loss. Starving only reduces the metabolism in the body. This results in poor health. On the other hand, eating a balanced diet will help you gain an enviable physique.

Myth 5: All fat is bad for the weight
This is another well-known weight loss myth. Fats are divided into saturated or the bad fats and unsaturated or the good fats. The human body needs a certain amount of good fats everyday and these fats are useful in various body functions. A regular intake of unsaturated fat in limited quantity will not increase weight.

Thus, avoid unrealistic patterns as far as consuming food is concerned. Eat right food at the right time and combining it with adequate exercise will always be satisfactory.

Eating Fruits & Its Benefits

Fruits are a natural way to flush out toxins and help you maintain a healthy immune system. Fruit juices also contribute to our health in a major way and helps cleanse the system. Incorporating fruit juices in our diet can lead to several health b...

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Healthy Diet

Eating Fruits & Its Benefits

Fruits are a natural way to flush out toxins and help you maintain a healthy immune system. Fruit juices also contribute to our health in a major way and helps cleanse the system. Incorporating fruit juices in our diet can lead to several health benefits. Certain fruits can be combined to gain extra nutrition resulting in a healthy, glowing and strong appearance.

Fruit Juices as Medicine:

Carrot + Ginger + Apple: This will help in cleansing the system and will provide a boost to the immune system.

Apple + Cucumber + Celery: A combination of this will help in prevention of cancer, reduction in cholesterol, and elimination of stomach upset and headache.

Tomato + Apple + Carrot: This helps in improving skin complexion and removing bad breath, which is a concern for many people.

Bitter gourd + Apple + Milk: A combination of these helps in cutting away the root cause of bad breath and in reducing internal body heat.

Orange + Ginger + Cucumber: Its mixture helps in improving skin texture and moisture and reducing body heat.

Pineapple + Apple + Watermelon: This fruit juice dispels excess salt and nourishes the bladder and kidney.

Apple + Cucumber + Kiwi: This should be a treat for women who want a glowing skin as it improves skin complexion.

Pear + Banana: This is good for diabetic people as it helps in regulating sugar content.

Carrot + Apple + Pear + Orange: Anyone who suffers from heat rashes might want to opt for this juice as it helps in clearing body heat, counteracting toxicity, decreasing blood pressure and fighting oxidization.

Honeydew + Grape + Watermelon + Milk: This juice will help in strengthening body immunity and cell activity as it is rich in Vitamin C and Vitamin B2.

Papaya + Pineapple + Milk: This juice is rich in Vitamin C, E and Iron thus improving skin complexion and overall metabolism.

Banana + Pineapple + Milk: This mixture prevents constipation.

A Heart-to-Heart Request

Most of us never bother going for a check-up and take our healthy heart for granted. Heart attacks can be fatal or leave you bed-ridden for life. The risk factors for heart disease and stroke include raised blood pressure, cholesterol and glucose ...

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Healthy Habits

A Heart-to-Heart Request

Most of us never bother going for a check-up and take our healthy heart for granted. Heart attacks can be fatal or leave you bed-ridden for life. The risk factors for heart disease and stroke include raised blood pressure, cholesterol and glucose level, smoking, inadequate intake of fruit and vegetables, overweight, obesity and physical inactivity. A Therefore, it is always advisable to take preventive measures by following a few simple steps that can help prevent a heart attack.

Quit Smoking: This is one of the biggest trigger factors for a heart attack. Cigarettes can kill you as it contains a mixture of nicotine and carbon monoxide, which temporarily increases your heart rate and blood pressure, thus straining your heart and blood vessels.

Eat a Healthy Diet: Healthy food forms the ideal method of making your body function smoothly. Green and leafy vegetables, fruits, fish, olive oil, oats, apples, almonds, red wine, whole grains, tomatoes and soy are a few such edibles that can contribute towards a healthy heart.

Regulate Blood Sugar: It is a known fact that because of high blood sugar, elevation in the blood pressure also occurs. With this increase in blood pressure, risks of heart palpitation and heart attack increases. Thus, it is extremely important to reduce the intake of sugar on a daily basis to avoid the advent of high blood sugar.

Exercise: Both aerobic and anaerobic exercises can help you maintain a healthy heart. By regularly exercising, the heart becomes stronger and larger with the ability to pump blood in a smooth manner throughout the body, with less effort.

Lose Weight: Lowering your weight can reduce the chances of a heart attack as obesity leads to extremely high body fat and high cholesterol levels. This can result in hypertension, heart failure and sudden heart attacks.

Control Blood Pressure: High Blood Pressure can turn into a dangerous situation for the heart when the heart does not get enough oxygen necessary for its smooth functioning, thus resulting in chest pain that could be followed by a heart attack. Hence, it is extremely important to be calm and poised so that your blood pressure remains static and does not fluctuate too much.

Avoid intake of a mixture of drugs: An overdose or inappropriate mixture of drugs can be the cause of heart attack in younger people as well. To avoid such situations, always consult a doctor before taking any medicine.

Full-Body Check-up once a year: A thorough check-up of your body once a year can be helpful in taking preventive measures in case certain bodily imbalances do come up in the medical report.

Fight Stress: As stress level increases, it increases the pumping action of the heart while constricting the arteries leading to less blood flow to the heart. So keep stress at bay and join meditation, yoga or increase your social interactions with family and friends to enjoy a stress free life.

The Key to Having a Great Day

Lack of good-quality sleep causes a number of problems besides feeling tired throughout the day.
Traffic accidents, poor concentration in daily tasks, illness and lazy behaviour are some of the common problems that are associated with...

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Healthy Habits

The Key to Having a Great Day

Lack of good-quality sleep causes a number of problems besides feeling tired throughout the day.
Traffic accidents, poor concentration in daily tasks, illness and lazy behaviour are some of the common problems that are associated with incomplete sleep. To have a healthy mind and body, an interrupted sleep of seven hours is necessary. A good sleep not only results in a sound mind and body, but also helps in achieving positive results in every task. If we cultivate some good habits, a good sleep can always be wilful.

The Bedroom is a place to sleep
The bedroom must have a good environment to get a sound sleep. It must be dark, clean and with proper ventilation. Fresh air circulation and a temperature of 18 - 22 degrees Celsius provide the best conditions for a good sleep. Make sure your bed has the right amount of blankets and soft pillows. You can also minimise noise and light when sleeping by the use of earplugs and window blinds.

Avoid food and brinks before sleep
Do not eat food right before going to bed. The digestion process starts as soon as you take some food and this process takes lot of energy. Therefore, eating a meal right before you sleep may keep you awake for a long time. Avoid eating fatty and spicy foods for dinner since they take longer to digest. Foods like bread and cereals are ideal before bedtime, as they trigger the hormone serotonin that makes us feel sleepy. Tea, coffee, soda, chocolate and caffeinated drinks must be avoided.

Regular exercise
Regular exercise is probably the best way to get sound sleep every night. People with physically strenuous jobs experience fewer sleeping problems as compared to those who sweat mentally. Exercising will not only keep you fit but would also provide a natural tired feeling before bedtime. Regular exercise of 20-30 minutes will also help in providing more oxygen for relaxation. However, you should not exercise just before going to bed.

Manage your pre-bed activities
If you have a problem in falling asleep, you can try some pre-bed activities to help fall asleep. Activities such as reading a book, writing, planning for the next day, or listening to light music can really help in inducing a good sleep.

Stick to your bed timings
A body always prefers to have proper routine for better functioning. Try to allocate a fixed time for falling asleep and waking up. Once the body gets used to the timings, you will never have to worry about maintaining that schedule.

Harmful Effects of Junk Food

Junk food is known to have many adverse effects on the human body. Apart from leading to an increase in cholesterol and unwanted calories in the body, it is also linked to an unhealthy increase in weight. Junk food has a high amount of calories an...

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Healthy Habits

Harmful Effects of Junk Food

Junk food is known to have many adverse effects on the human body. Apart from leading to an increase in cholesterol and unwanted calories in the body, it is also linked to an unhealthy increase in weight. Junk food has a high amount of calories and "bad fat". A combination of these leads to many adverse effects on the human body.

There are many different harmful effects of junk food on the human body. The biggest and the most subtle effect that junk food has on the body is a lack of energy. This is because junk food does not contain any nutrients that are useful for the functioning of the different body functions. In almost all the cases, junk food is filled with fats, cholesterol and carbohydrates that do not provide useful energy to the body. The result of this is a reduced level of energy and weakness in the body.

Junk food increases the risk of heart diseases, as it is rich in lipoproteins and cholesterol that gets deposited on the inner lining of the blood vessels. This results in a formation of a plaque on the inner linings. This in turn requires the blood to apply more pressure to effectively pump blood through the arteries, giving ride to diseases like blood pressure and cardiac arrests.

Junk food also contains excessive sugar and salt, causing formation of excessive sodium ions in the body leading to a high blood pressure. Low concentration is another problem often associated with people consuming high quantities of junk food.

Due to the high count of fat and oil in junk food, the human body finds it difficult to digest it and in turn needs to spend a high amount of enzymes and blood. This in turn makes the person drowsy. Too much oil and fats in junk food are harmful for the human liver.

Therefore, the next time you get a craving for junk food, remember the harm you are causing to yourself and abstain from it.

Fitness & Weight Control

In today’s hectic and work oriented world, a person rarely finds time to exercise or even follow a balanced diet. What follows are a number of health conditions that continue to worsen until some measures are taken towards maintaining good health....

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Healthy Habits

Fitness & Weight Control

In today’s hectic and work oriented world, a person rarely finds time to exercise or even follow a balanced diet. What follows are a number of health conditions that continue to worsen until some measures are taken towards maintaining good health.

Tips to stay Fit & Healthy:

• White foods like sugar, corn flour have undergone a lot of chemical treatment and are devoid of any vitamins and minerals. In addition, the fibre content of these foods is nil. Thus, the first step towards staying fit and healthy is replacing all the white foods from your diet.
• Among the different types of fats, Trans-fats are the most dangerous ones and greatly increase the risk of heart conditions. Food items that are deep-fried or contain hydrogenated oils should be avoided.
• Unless, you are able to consume proper home cooked food on a daily basis, it is likely that your diet does not meet your body’s nutrition requirements and needs to be supplemented by vitamin and mineral tablets etc.
• Drinking alcohol on a regular basis or in large amounts is one of the prime reasons for liver damage and obesity. Thus, it should be avoided at all costs. Remember that each individual’s capacity to drink alcohol may vary and thus, a moderate amount for one person may turn out to be too much for another.

Weight Control

Weight gain and obesity is another problem that people have to deal with frequently these days. Even if you manage to reduce weight, maintaining it at proper levels is difficult. However, with proper planning, it is possible to reduce weight and maintain it.

Here are a few tips to follow:

• Eat small meals a number of times rather than eating large ones. If you want to lose weight, you may eat fat free foods just enough to control your hunger for the time being.
• Eat processed food in moderation.
• Finding goals that can be reached but also are effective is the key to maintaining and reducing weight. For example, if you are in the habit of eating pizzas every day, you may not be able to stop eating pizzas completely all at once. Rather, you should start by eating it every alternate day and so on.
• To keep eating healthy, you need to find some nutritious food that you like. If you dislike all the food suggested for a weight loss diet, your diet plan is likely to fail. Thus, it is very important to find foods that you tend to like.
• Maintaining a healthy body is not a simple task. However, if you put in some effort, the effects will enliven you in more ways than you could imagine.

Top Five Health Disorders in Women

Keep health disorders at bay and stay active longer.

Cardiac Ailments
Heart disorders continue to be one among the major health disorders in women. While women above the age of 65 years are more prone to cardiac...

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Healthy Habits

Top Five Health Disorders in Women

Keep health disorders at bay and stay active longer.

Cardiac Ailments
Heart disorders continue to be one among the major health disorders in women. While women above the age of 65 years are more prone to cardiac problems, the number of women who succumb to heart diseases between the ages of 35 to 54 is reportedly on the rise.

As a woman, if you really want to keep cardiac failures at bay, it is critical that you understand your hereditary ailments in detail. Having a good control over your blood pressure and cholesterol, and keeping alcoholic beverages at bay can also help in preventing cardiac ailments.

Depression
Statistics testify that women are twice more prone to depression than men. As a result, you might become a victim of sleeplessness and insomnia. Fatigue, psychological imbalance, instability and hallucinations might also be visible due to persistent depressive feelings that linger for long.

Psychotherapy combined with proper medications can aid you in getting your depression treated quickly. The most important aspect of this treatment is to have the psychological initiative and the drive to be cured.

Osteoporosis
Osteoporosis is the condition in which the bones become overly brittle. Bones within the human body undergo periodic renewal with the aid of cells referred to as osteoblasts and osteoclasts. Osteoclasts dissolve and reabsorb old bones and create empty spaces, while osteoblasts fill these empty spaces with new bones. Osteoporosis can be caused by lack of exercise, improper dietary plans and smoking. It can further lead to early menopause, irregular menstruation and weight gain. Intake of prescribed dietary supplements and consumption of calcium rich food can really help you in keeping this disease in check.

Anaemia
Anaemia is the deficiency of iron. Since women happen to loose a lot of blood during the menstrual periods, their body tends to become deficient in iron when their daily diet is devoid of iron.

Taking adequate folic acid tablets, consuming iron rich cereals like dates can help in the replenishment of iron within your body. Maintaining the levels of iron in your body also helps keep infertility at bay.

Weight Gain
Weight gain is one of the major challenges faced by women. While there are many causes for this health problem in women, the major reason is hormonal imbalance. Irrespective of whether it is cortisol or thyroid hormone imbalance, the most likely consequence is weight gain.

Nutritional food intake can really help in dealing with this problem. Ensure that your diet is filled with whole grain based food, raw veggies and fruits.

Healthy Habits for Peace of Mind & Strength of Body

A healthy habit will do loads of good to your over-all well-being. A perfect mental and physical harmony is what everyone aspires and this can be achieved by making it a habit to adopt best practices while carrying out our daily routines. Here is ...

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Healthy Habits

Healthy Habits for Peace of Mind & Strength of Body

A healthy habit will do loads of good to your over-all well-being. A perfect mental and physical harmony is what everyone aspires and this can be achieved by making it a habit to adopt best practices while carrying out our daily routines. Here is a list of the perfect habits you can pick up, so that harmony prevails in your life and health related problems can be effectively dealt with.

Healthy Dietary Habits:
A healthy diet intake, both solid and liquid, should be an important habit for all individuals. Snacking the right way taking into consideration the nutrition level of the food will help in building a strong immune system, capable of smooth digestion and healthy constitution of the body.

Breakfast - The saying, ‘Eat Breakfast like a king’ applies aptly to situations where individuals aspire to establish a healthy way of living. The first way to do it is through a king-sized breakfast with appropriate vitamins and proteins.

Snack the healthy way - Providing a boost to one’s diet by snacking is the right way. Consume fruits and green vegetables as a part of frequent meals.

Drink plenty of water - 70% of our body is filled up with water; hence, it becomes extremely necessary to drink plenty of water. A minimum of eight glasses of water must be consumed on an average every day. This helps in generating a glowing skin and a stronger immune system.

Healthy Social Habits:
Staying aloof and distant is a sign of unhealthy social behaviour. To develop a stable mental outlook, being socially approachable and indulging in a hobby are necessary social measures.

Make social connections - Reach out to people coming from various walks of life and feel connected. This will help in creating a vast network of trustworthy friends and also provide emotional support at times of distress.

Take up a hobby - Passion for any kind of extra-curricular activity can be converted into a hobby wherein you will be able to make constructive usage of free time. This leads to mental well-being.

Healthy Physical Habits:
Exercise always tops the list of healthy physical habits but apart from this, following a disciplined lifestyle can also contribute a lot towards a healthy life.

Get enough sleep - Get a goodnight’s sleep to get rid of the dark circles and also to establish a healthy lifestyle.

Exercise for better health - Any kind of exercise is beneficial and contributes towards a healthy individual.

Take a daily walk - Habit of brisk walking stimulates blood circulation throughout the body and proves to be an effective means of leading a healthy and balanced life.

Avoid injury through basic First Aid - ‘Prevention is better than cure’, this is absolutely true because without prevention, injuries can become a frequent occurrence. This might indirectly lead to an unhealthy body.

Understanding Stress & Managing It

What is stress?

Stress is the physical and mental response of the body to demands made upon it. However, not all stress is bad.

Adaptive stress helps us to face life’s challenges in a healthy way. It increases ...

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Stress Relief

Understanding Stress & Managing It

What is stress?

Stress is the physical and mental response of the body to demands made upon it. However, not all stress is bad.

Adaptive stress helps us to face life’s challenges in a healthy way. It increases the flow of adrenaline and glucose. Thereby, igniting a buzz of energy that enables creativity, focus and alertness. We need some stress to get everyday things done or else we tend to get bored.

Negative stress on the other hand, occurs when our ability to cope up with life’s demands shatters. The stress chemicals produced need to be broken down (for example by physical activity); otherwise they prevent the body from relaxing. This eventually results in a permanent state of stress accompanied by worry, irritability and panic.

How does stress affect us?

Physically - The heart pumps faster, making the blood pressure rise; some people even experience palpitations. Muscle tension increases, leading to headaches, dizziness, jaw aches and even insomnia. The mouth goes dry and digestion slows down causing the feeling of “butterflies” in the stomach. Breathing is faster and less efficient which can lead to over breathing (hyperventilation) and breathlessness. Changes in the flow of blood to the skin can cause sweating, blushing or clammy hands and feet.

Mentally - A certain amount of stress can be mentally stimulating, but too much can affect our thinking ability. Thoughts may become jumbled and confused, as our thinking becomes focused on worrying. We tend to become more preoccupied with problems. It becomes much harder to make decisions or find solutions to problems.

Emotionally - People respond to stress in many different ways. Common emotional effects are irritability, impatience, anger, frustration, fear, anxiety, self-doubt, panic, feelings of inadequacy, insecurity, hopelessness, unhappiness and depression.

Behaviourally – Stress can change people’s behaviour towards one another. We may become less sociable, less caring, more hostile and insensitive towards others. When stress is accompanied by anger, we may become less tolerant, become extremely angry easily and provoke fights. Many people respond to stress by eating, drinking or smoking much more than is usual. While some engage aggressively in risk taking activities.

Effective Stress Management Tips

Confront the cause – Identify the cause of the stress and inspect it. Confront it and break it down into manageable parts. Tackle one part at a time and take advice from others if needed. The best way to manage stress is to solve it!

Break the stress chemicals – It is important to break down the stress chemicals created in our body. The most effective way to do so is by engaging in physical activity. Run, join a gym, play a sport or dance away.

Distract yourself – Look at the brighter side of life. Think about the good things you have and comfort yourself. Join a club, engage in social activities and talk to others, but do not feel self-pity.

Let it out – Express your feelings. Talk it out, write a diary, shout or moan. It is very important to let your feelings out. Sometimes having a good cry or screaming your lungs out can release emotional pressure and calm your feelings of anxiety.

Seek professional help – If undergoing a severe stress where self-help is not enough, do not hesitate to seek professional help. Psychiatrists can help you. Seek medication if needed.

Never ignore extreme stress conditions as they can be extremely harmful, so much so, that they can also be fatal.

Stress, Work Life Balance & Related Health Disorders

Today’s world exposes individuals to a large amount of stress, not just due to the amount of physical work, but also due to work pressure, irregularity of schedule and lack of sleep. It has been estimated that almost one third of the individuals i...

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Stress Relief

Stress, Work Life Balance & Related Health Disorders

Today’s world exposes individuals to a large amount of stress, not just due to the amount of physical work, but also due to work pressure, irregularity of schedule and lack of sleep. It has been estimated that almost one third of the individuals in any workplace suffer from stress.

Some of the systems of stress are:

• Chest Pain, a pounding heart and shortness of breath
• Headache, dizziness, fatigue
• Indigestion, diarrhoea, stomach cramps
• Weight loss, skin disorders

Among the above, some of the symptoms may show up in short periods of time, while others occur only when a person persistently encounters stressful situations. Apart from the physical symptoms mentioned above, some of the psychological signs of stress are as follows:

• Depression, crying, sadness
• Isolation, insomnia, irritability
• Anger, reduced control over anger
• Insecurity, job dissatisfaction
• Increased addiction to cigarettes, alcohol etc

Maintaining Work Life Balance

Usually, when a person has to deal with work related stress and long working hours, he is unable to spend as much time at home as required, interacting with his family. Over prolonged periods, this results in strained relationships with close ones. Some surveys have been held to determine the possible causes of incorrect work life balance.

Here are a few tips to help you maintain a good work life balance:

Make a note of the number of hours you spend working for a week and try to identify potentially stressful areas.

Once you determine, what the problems are, you yourself can make some decisions to reduce the workload.

In the time that you may have away from work, plan social activities like going for dinner with your family, picnics to nearby places. Remember that excessive travel may again lead to stress.

It is often not possible to achieve a proper work life balance without proper planning. Therefore, put in the effort and over a period of time you will attain success at achieving a proper work life balance.

Meditation: The Best Way to Unwind

Over the years, there has been a dramatic increase in the manner in which people are embracing meditation.

Meditation techniques can be divided into two categories:

Zen based meditation
...

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Stress Relief

Meditation: The Best Way to Unwind

Over the years, there has been a dramatic increase in the manner in which people are embracing meditation.

Meditation techniques can be divided into two categories:

Zen based meditation
This form of meditation involves making the body aware about the various processes that are going on, all around it. These processes can range from sensing smell, sound, touch, feeling and even thoughts. This needs a lot of concentration and peace. Here, the person meditating does not have to react to any of the processes that are going around, but try to delve deeper into their meaning and existence. It is also called as mindfulness or vipassana.

Concentrative mediation
This form of meditation involves concentrating on the breath and then, growing to be more aware about it. It means that the breath of the individual is in tandem with the state of mind of the person. With the process of inhalation and exhalation, the body becomes more aware, at peace and conscious. Then, the mind allows the person meditating to seek the answers from his soul.

Benefits of meditation
Increase in the concentration of the mind and the awareness of the body
Keeps the body free from diseases and other problems
Helps to heal the anxiety and stress, which are the two factors taking toll on the people's health today

Therefore, to grow closer to one’s body and its rhythmic cycle, one must learn these meditation techniques as they keep the body and the mind young. They also drive away the tensions, which surround people’s lives these days.

Teen Health – Mental Stress and Depression

If you are a parent of teenage children, you probably know how difficult it is to predict their behaviour in this phase of their lives. Teenage behaviour is very impulsive. The human body undergoes a lot of hormonal changes during the teenage year...

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Stress Relief

Teen Health – Mental Stress and Depression

If you are a parent of teenage children, you probably know how difficult it is to predict their behaviour in this phase of their lives. Teenage behaviour is very impulsive. The human body undergoes a lot of hormonal changes during the teenage years. Many of these hormones are directly responsible for the mood swings in teenagers. In addition, the external environment of a teenager undergoes rapid changes during these years.

Teenagers often get overwhelmed by these changes happening in and around them. This leads to increased anxiety and stress. If a teen cannot cope up with the increased levels of stress, it may develop into depression, which may often be chronic in nature.

There are many different factors that affect a teenager’s emotional health during his teenage years. In most of the cases, the effect of this emotional disturbance on their mental development is temporary. This means that, in most of the cases, momentary emotional outbursts do not affect the long-term mental health of a teenager. Thus, an increased anxiety over exams, failure at a school event, break-up with a loved one, and other such events that occur in a teen’s life do not cause long-term harm to his mental development.

A teenager’s emotional development can be hindered by many other factors. The primary cause of emotional imbalance in teenagers is disharmony between parents. Events like divorce of the parents or a sudden death of a parent can wreck havoc with a teenager’s mental development. Undue parental pressure to perform well, acute peer pressure and physical abuse are also major hindrances in the mental development of a teenager.

There are many different ways to handle stress in teenagers. Parents of teenage kids should understand the different changes taking place in their child’s life. They should provide their teenager with the required emotional space. Undue pressures on the child to perform well in all his activities should be avoided.

Teenage stress and related problems are often aggravated due to the lack of communication between the teenager and their parents. A teenager should try to be as communicative as possible about the various issues plaguing him. Parents, on their part should make sure that their child has an adequate opportunity of communicating with them whenever he finds the need to do so.