Your energy is of prime importance in your daily life. In fact, your energy level determines how much you can do and how far you can go.

Some things about your energy level

Are you one of those who are always worried about their energy level and need to boost it up with gallons of tea and coffee? Or may be you can’t manage to go through your daily grind without the help of some energy booster and find it difficult to ward off the inevitable midday drowsiness?

If you are, then the following twenty-eight tips will help you to boost your energy level; that too without any unknown chemicals.

How to boost up your energy level

1. Be busy during the day – When you find that your energy level wanes during midday, stave off the impulse to lie down. Get yourself busy with some physical activities or better still, work out at the gym.
2. Take chocolates – Apart from caffeine, the flavonoids in cocoa can elevate your mood and cognitive skills.
3. Take a nap – A quick nap is known to give a boost to your energy level. A nap of ten to twenty minutes is sufficient enough to pack you up with energy to through the rest of the day.
4. Take some coffee – Many people believe that drinking gallons of coffee is a sure way to heighten your energy level. But studies show that just one cup of coffee is enough.
5. Go out – A walk in the park for twenty minutes can do wonders to your energy level.
6. Take your food – Your energy level is directly related to the food you eat. Lack of food lowers the glucose level in the body and dampens your mood. So, take your snacks and meals in time. It also improves your cognitive functions.
7. Eat complex carbs – Studies point out that complex carbs are the most suitable foods to elevate your energy level. They not only make you more energized but also provide the necessary glucose to the body.
8. Go for sugar-free drinks – Some studies show that people feel sapped up only after one hour of taking the energy drinks that are charged with sugar. The effect is no better even in case of sugary beverages without caffeine.
9. Laugh – Laughter, apart from alleviating stress can boost your energy level. So, may be you should join a laughter club.
10. Stretch a little – Doing some bending and stretching exercises are a great way to rejuvenate your body. Adding little bit of yoga to the exercise regimen is helpful.
11. Be attuned to nature – Getting connected to your environment can elevate your mood. So, raise that curtains of windows and let the sunlight fill in your room.
12. Chew a gum – Some studies show that chewing a piece of gum or sucking a chocolate can improve alertness and concentration.
13. Think fast – Thinking fast is one way to be excited about a task and increasing your energy level.
14. Go for a cold bath – Taking a cold bath is one way to kill fatigue.
15. Take some long, deep breath – Taking long, deep breaths improve blood circulation in the body. Proper blood circulation increases the energy level in the body.
16. Keep a pot of plant – House plants have the capacity to filter ozone and some harmful organic compounds in the air.
17. Drink water – Dehydration makes you enervated. So, always remember to drink adequate amount of water.
18. Sing loudly – Singing your favorite song loudly will undoubtedly heighten your mood. Singing, after all, needs breathe control. Hence, you inhale large amount of oxygen into your system which gives a boost to your energy level.
19. Turn on the light – Lighten enlivens the mood. So, turning on the light makes you more alert.
20. Lead a social life – People who have a vibrant social life are happy and energetic. So, try to be more active socially.
21. Increase the volume of the sound – You can even make your toe-tapping favorite song louder as it acts as a catalyst for your energy level.
22. Raise the room temperature – A colder surrounding send signals to the body to go to sleep. So, raise the room temperature and be alert and get busy with the daily life in a vibrant manner.
23. Sit by the windows – If you find it hard to concentrate and fight drowsiness in the class room, sit by the window. The natural light and air streaming in would make you fresh and help you to be alert.
24. Get hold of a lemon – Some scents have the power to elevate your moods. In this aspect, lemon oil is one of the best. Sniffing it will stimulate your body system and elevate your energy level.
25. Choose the color red – The color red is know to possess the quality to boost your self-confidence. Hence, concentrate on a red or violet colored flower or any other object and feel rejuvenated.
26. Sit straight – Slouching during work is one way to get fatigued. Today’s young generation spend considerable time sitting in front of the computer. Take care not to slouch while doing it. Always sit in an erect position.
27. Get busy in interesting things – Keep such types of works that you enjoy most in your day’s schedule during the time when you normally feel drowsy.
28. Take a break from your desk – Always go out of your office to the nearby restaurant for lunch. The walk and the fresh air will rejuvenate you.

So, aren’t these simple tips that can elevate your energy level easy to follow?

Not many people believe that weight gain can be associated with relationships.

To be in love is undoubtedly a great feeling. It ushers in a glow in your face. The new found energies make you feel buoyant. But that’s not all you get out of falling in love. You also skip your work-outs; savour the choicest of delicacies at your favourite restaurants and before long you find that you have developed flab around your stomach.

The truth is – being in a relationship can also result in weight gain.

Amy Gorin, Ph.D., an assistant professor of psychology at the University of Connecticut said that people, who are in a stable relationship, adopt certain habits along with their partners that can lead to weight gain.

Below are five such habits that are associated with love and weight gain. But don’t feel hopeless; we also have some easy fixes for you to extricate out of it.

Habits that can lead to weight gain and some easy fixes

• Eating out
  Unlike bachelors, married people or people who are in relationships tend to eat out. After all, love and courtship take shape around the dinner table. The endless hours you spend together, savouring the delectable foods may do a world of good in bonding you together but they also add to your calorie intake.

  A survey showed that a normal entree at a sit-down restaurant contains as much as 867 calories excluding the dessert, appetizers and sides.

  The fix: “Food plays an important part in our daily life,” says Elizabeth Ward, R.D., a nutritionist in Boston opines that it can also be sensual. You enjoy it preparing and tasting it together. We also tend to eat more when eating together.

  Hence, you should be extra-cautious, while eating together. Always select the foods that are low in fat. If you are planning to take your dinner outside, eat a snack that is rich in fibre and protein. Many women tend to starve during the day if they are scheduled to dine out. They are under the impression that this will help to balance their calorie-intake during the day. This ploy in fact, can be counterproductive as it makes you hungry and you end up eating more foods.

  Taking a healthy snack like a fruit, a bowl of cereal or non-fat yogurt couple of hours before is a better way to approach your dinner.

• Leading an inactive life
  The journal Obesity has reported that it was revealed during a study that couples who have been staying together for more than two years are physically less active. It also reports that married women are more likely to gain weight than those who are single. Martin Binks, Ph.D., director of Binks Behavioral Health said that with a happy and contented family life, your daily routine is packed with things you would not do together. This leaves you with little time for yourself.

  The fix: Do it together. The best way for couple to be conscious about their weight is to exercise together. Exercise, at times, can be monotonous if you do it alone. Studies point out that exercising along with your partner can be more beneficial. So, instead of going out for a movie together, go out for jog or a bike ride. Getting enrolled for a regular session in the same gym is also a smart move. You partner’s insistence for exercising will prompt you to work out on days you don’t feel like it.

• Matching him at the dinner table
  The normal healthy diet of men is more than that of women. Many women try to match their male counterpart, forgetting that the portion considered healthy for him may not hold true in their case. The capacity to burn calories in women is 26 percent less than men. So, consuming as much as your male partner does is not good for you.

  The fix: Fill your plate in moderation. See that your portion is three-fourth of his share.

• You can share his snacks
  You are conscious of your weight and do not buy chips for you. But you can’t prevent your partner to do it. So, when you find that bagful of chips or pack of ice-cream lying innocuously in the cupboard, will you be able to resist the temptation? After all, he likes to eat them. During a study conducted by Newcastle University’s Human Nutrition Research Centre it was found out that women tend to follow the eating habits of their partners. For them, it is one way of bonding together. But it also leads to weight gain.

  The fix: Here are a couple of smart choices. You can either take a small portion of his ice cream or chips or keep a low fat alternative in readiness. Popchips, hockey-puck-size Skinny Cow ice cream sandwiches are some of the healthier alternatives for chips and ice-creams that he is stuffing himself with. Perhaps with time, your food habits will rub onto him.

• Leading a contended life
  Believe it or not, living happily can lead to weight gain! A study in the BioPsychoSocial Medicine journal reported that people who lead a happy and contended life may find it difficult to shed weight than others who have a cautious approach towards life.

  The fix: Watch your weight. It is good to lead a happy go lucky life without being concerned about your weight obsessively. But it does you no good just by ignoring what is obvious. Should you continue to be nonchalant about it even if you find your tummy bulging out each and every time you tuck your shirt into the trouser? Weighing yourself is one way of keeping your bodyweight under control. Watch the five-pound mark. Once you cross it, it will be difficult to control it. A study conducted by Duke University revealed that women who lost one-tenth of their bodyweight felt a dramatic improvement in their sex life.

What better incentive can you get to keep away from weight gain?

Dehydration Can Make You Tired

Even a loss of 3 percent of your body weight in water can make you tired. Consider moderate dehydration, this water loss can reduce your ability to concentrate and make you feel sluggish.

Instead of downing some coffee or eating food, try drinking a couple of glasses of water.

Cell Phones

Although convenient, cell phones are one of the main sources of sleep interruption. A survey by the National Sleep Foundation found that 20 percent of people 19 to 29 years of age have been woken up by their cell phones during the night. Since the artificial light from cell phones and televisions can interfere with production of the sleep hormone melatonin, it is best to turn these devices off when you go to bed.

Medication Will Make You Tired

Prescription medication can make you tired. The biggest offenders are antidepressants and certain beta blockers used to treat migraines and high blood pressure. If you start feeling more fatigue after taking a new medication, talk to your doctor about an alternative or see if you can take the dose before you go to bed.

Overtraining

In general, working out energizes you. It can make you tired, however, if you exercise too much. Working out too hard can increase production of cortisol, which is the stress hormone. To prevent this from happening, try interval training that alternates cardio exercises with strength training.

Low Iron

Iron is necessary for delivering oxygen to the different parts of the body and removing cell waste. You need at least 18 milligrams of iron per day and fatigue is the main indicator that you are not getting enough. Increasing the iron levels in your diet can boost your energy. How do you overcome the things that make you tired?

If you find it difficult to shed those extra weights, you must surely be wondering about what habits make you fat. You know that the greasy and high calorie meals that you savor so much are one.

But they are not the only culprit.

Some habits that make you fat

Foods apart, certain habits, however innocuous they may seem to be, contribute in their own ways to make you fat.

Ten things that make you fat

1. Inadequate or excess sleep

Although it may seem incredible, both sleeping for long hours as well as not getting adequate sleep can make you fat. Some studies point that people who sleep less than five hours can get two and half times more belly fat. The fate of people sleeping for more than eight hours is also not better as far as putting on belly fat is concerned. Sleeping for seven to eight hours a night is considered ideal.

2. Taking too much carbonated drinks

The average consumption of soda by an American is almost a gallon per week. Studies show that there is 33 percent increased risk of being overweight by drinking one to two sodas in a day. The artificial sweetener in the drinks increases the cravings for food and sweet drinks.

3. Not eating meals

Many people are in the habit of foregoing their meals to lose weight. Not taking your meals, in fact, can make you fat. This is especially true in the case of breakfast. The body’s metabolic process wanes when deprived of foods. This increases your hunger and prompts you to binge the next time you eat.

4. Using larger plates while eating

You can accommodate more food in a larger plate and will end up eating more. Eating from a smaller plate is one way of checking yourself from overeating. And buffet is something you should always avoid as it would be difficult for you to check yourself from tasting all the foods.

5. Associating foods with stress

Anxiety can prompt you to overeat and make you fat. Studies point out that for such people, the risk of being overweight increases by thirteen times. So, it is better to try other ways like taking some water or going on a walk to come to terms with stress instead of trying to find succour in food. And don’t keep sweets and ice-creams in readiness to turn to them when you are in stress. If you don’t have them in close proximity, you can’t eat them.

6. Affinity for white breads

White breads are undoubtedly soft and tasty but eating it regularly can make you fat. But unfortunately, they add up to your weight as well. Go for whole grain bread instead. They have more fiber and are healthier for your body.

7. Having sumptuous combo meals

While selecting your lunch menu, don’t order different food items together. The combined meals will make you eat more. It is better to get up immediately after finishing your meal. Spending more time will make you order more foods.

8. Spending longs hours sitting in front of the television set

Sitting for long hours is one of the surest ways of putting on those excess fats. And sitting glued to your television is one way of doing it. So, just get up and go out. Indulge in some physical activities instead of watching the television on holidays. Munching away some snacks while doing it compounds the problem.

9. Going to bed late at night

During a study, which is published on Obesity, the eating and sleeping habits of fifty-two people were monitored for a week. It was found that people who took their dinner after 8P.M. ended up taking more calories. Their BMIs were also high. The body has to work overtime during sleep in order to digest the food instead of burning the fats. You may also suffer from acidity and heartburn which is also known as Nocturnal Acid Breakthrough if you eat late into the night.

10. Not drinking sufficient water

Drinking plenty of water is one of the best ways to get rid of the toxins in the body. In a dietary study conducted at the University of Utah, participants were asked to drink a couple cups of water prior to their meals. It was found that their weight loss was 30 percent more than others. The test also revealed that drinking ice-cold water had a better effect. Research study conducted in German pointed out that taking six cups of cold water daily increases the metabolism of the body which can burn around 50 calories in a day.

Shouldn’t you get out of these habits that make you fat and get that slimmer and trimmer look that you so long for?

Getting sick due to air-travel is common. Many airlines send the pillows, towels and blankets to the laundry for wash only once in every five days. Some of them reportedly do it only once in every month. So, not surprisingly, many people fall sick due to air travel. The cushions and the towels near the wash basin inside the plane are the breeding ground for germs. So, will you be safe the next time you travel by air?

Precautions you should take to prevent getting sick before taking a flight

Be in a good shape before flying.

Make it a point to be at your healthiest before flying. Drink plenty of water and get enough sleep. Sleep-deprivation would make you susceptible to infection. Sleeping for six to eight hours is essential for it. Drinking water keeps the respiratory tract moist which prevents bacterial infection. So, you should take around half your body weight in ounces in a day.

Things to do to prevent getting sick while flying

1. Avoid taking the tea and coffee supplied by the airlines.
   During a survey conducted in 2004, it was found that the water samples from the airlines contained E.Coli. The coffee and tea were not boiled sufficiently to kill it. So, it is better to drink from bottled water.
2. Do not use the seat pockets
   Using the seat pockets is one of the main reasons for getting sick during flights. People have the habit of keeping things in the seat pocket. Starting from tissue papers to left over chewing gum, they just thrust them into the pocket. These things also carry with it the viruses of cold and influenza of the earlier passenger. The viruses can remain active for hours. The viruses also stick to the information brochures and guides when people affected by it hold or sneeze onto it. It would be better to keep your things in a zipped bag and keep it in the storage place under the seat.
3. Keep the meal tray clean
   Passengers place their mucus covered hand on the meal tray. Some even keep the used diapers there! Hence, carry a disinfectant to clean it.
4. Close the toilet top
   When you flush the toilet after using in the plane, it releases the germs into the air and you are exposed to them inside that small toilet room. So, always shut the toilet top after using it.
5. Do not touch the nose, eyes or mouth with your hands.
   By touching the armrest and other parts of the seat, your hands come in contact with germs the earlier passenger might have left. This is a one of the main reasons for getting sick. So, avoid touching parts of your face with your hands and wash your hands properly after travelling by air.

Follow these tips meticulously will prevent you from getting sick while travelling by air.