Nutrition Health 360

10 Foods that will Boost your Brain

2020-05-28T17:06:00.003+05:30

Numbers show that 10% of the world's population aged 65 and even older struggle with Alzheimer's disease, 75% of Alzheimer's sufferers are women 13% of adult men deal with attention deficit hyperactivity disorder known as ADHD and one in every six person went through a mental illness like depression or anxiety.

When you choose healthy foods in your diet you are not only making sure that your body stays fit but you're also building muscles and these include those in your brain as well are you familiar with the concept that your brain actually needs calories to function properly.

The Proceedings of the National Academy of Sciences explains that just the brain can use 20% of your body's total calorie intake in a day so how should you feed your brain it all boils down to making the healthy choices.

When it comes to ingredients that are known to boost the holistic cognitive functions which mean concentration skills and the capacity to remember things over time once you decide to include the next 10 foods in your diet.

You will notice soon that you're able to focus better and your productivity rates will go up during a work day multiple studies have concluded that the following smart foods you'll hear about can significantly contribute and helping you maintain a healthy brain well into the later stages of your life if you make them part of your daily eating habits.

1. Cocoa

The polyphenols contained in cocoa proved to play a major role in reducing the risk of neuro-degenerative diseases by improving brain function and blood flow as flavonols go past the barrier between blood and brain they take part in the biochemical pathways that build neurons and main molecules which are important in the functioning of your brain.

Moreover it seems that flavonols impact the production of nitric oxide that relaxes the muscles of your blood vessels and as a result improving blood flow and blood supply to the brain.

2. Tomatoes

Lycopene the powerful antioxidant contained in tomatoes has been many times scientifically suggested to help

avoid any kind of free radical damage to cells that usually takes place in the development of dementia especially

in Alzheimer's.

3. Oily Fish

The best sources of omega-3 fatty acids you should include them in your dietbecause they help create the membranes around each cell in your body which includes the brain as well in other words you need these fatty acids to improve the structure of the brain cells called neurons.

There was a study that revealed how people with high levels of omega-3 fatty acids showed increased blood flow in their brains also the same research found a link between omega-3 levels and better cognition or thinking capacities therefore including omega-3 fatty acids from oily fish and other sources may significantly improve the way your brain functions.

4. pumpkin-seeds

Compared to any other seeds these ones have more zinc and this mineral is precisely the one that was shown as a vital element in enhancing memory and thinking skills.

Also pumpkin seeds are filled with stress busting magnesium vitamin B and tryptophan which is known as the precursor of the good mood chemical serotonin.

5. Sage

This plant abundant in antioxidants can really act as a shield in your brain's defense mechanisms it has also been proven that it can stop the breakdown of the chemical messenger acetylcholine ACH which is essential in the memorizing function of your brain when a brain struggles with Alzheimer's disease these ACH levels seem to dramatically go down.

One study showed that out of the 39 participants with mild to moderate Alzheimer's disease the ones that took 60 drops 2 milliliters of a sage extract supplement for 4 months had better results on tests that measured memory problem-solving reasoning and other cognitive skills.

For healthy individuals low doses of sage boost memory while higher doses elevates the mood and increase alertness calmness and satisfaction

6. Broccoli

Rich in dietary fibers broccoli is many times suggested as a smart food it contains high levels of glucosinolates which the body breaks down to produce isothiocyanates these are known to help reduce the oxidative stress and to lower the chances of going into neuro-degenerative diseases. Broccoli also is filled with vitamin C and flavonoids which can support a better functioning of your brain.

7. Walnuts

These are the top nuts that support a healthy brain the DHA omega-3 fatty acids that they contain represents a mean protector of the brain for newborns that improve cognitive performance in adults and prevent or even bring relief in age-related cognitive decline.

There were studies that showed how pregnant women who have enough intake of DHA are bound to give birth to smarter kids. Only a quarter cup of walnuts provides you with nearly 100% of the recommended daily intake of DHA.

8. Black Beans

Apart from being quite the affordable excellent source of proteins these beans like most types of beans actually bring

along significant healthy doses of magnesium and folate.

The journal neuron actually reported in an article that magnesium represents a main element to consider when wishing to improve the cognitive and memory functions of your brain also black beans can do your heart a lot of good because a healthier blood flow leads to a healthier brain.

9. Beets

When we grow old, the amount of oxygen our brain receives is significantly reduced, including beets into your daily eating habits can greatly boost the blood flow to the brain because the nitrites make the blood vessels widen and the blood flow and oxygen goes up where oxygen amounts are deficient so an increased blood flow will ensure proper oxygenation in areas that are lacking it slowing down the onset of dementia.

Moreover beets represent one of the best plant sources of choline which is known to enhance the memory forming neurotransmitter acetylcholine in the brain.

10. Spinach

Not just a tasty food but also a smart one, spinach provides you with vitamin K which is a brain fuelling nutrient that exists in most dark leafy greens. The Federation of experimental biology explained in a study that if you consume a portion of vitamin K rich leafy greens daily you will slow down cognitive and memory decline in your adult brain.

All these foods you've heard about have a great chance to help you make sure that your brain can memorize and concentrate more for a longer period of time. Some of them can also lower the risk of stroke and age-related neuro-degenerative diseases like Alzheimer's and Parkinson's. In fact once you decide to eat healthier for your brain you're actually deciding to take care of your entire body.

Cheers to Healthy Life!

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8 excercises that will make you fit during lockdown

2020-05-27T20:34:00.002+05:30

Not able to go to gym? You can literally do these 10 surprisingly effective exercises at home to jumpstart your day.

If you’ve never exercised in the morning, try it. It can help wake you up and get you going. It can also kick your energy levels into high gear that can stay elevated throughout the day. Early morning exercise can help your creative thinking, focus, and memory while at work and can also help you sleep better at night.

1. Pushups

Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders.

When done with proper form, they can also strengthen the lower back and core by engaging the abdominal muscles.

2. Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.

A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs. Lunges can help you develop lower-body strength and endurance. They're also a great beginner move.

3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

The most obvious benefit of squats is building your leg muscles – quadriceps, hamstrings, and calves. These drills also create an anabolic environment, which promotes body-wide muscle building, improving muscle mass. Squats, and all of their variations, are a great exercise for the whole body.

4. Jumping Jacks

Like most cardio exercises, jumping jacks offer cardiovascular benefits. It balances out your heart rate, increases blood circulation all over the body, controls and maintains blood pressure, helps in doing away with bad cholesterol levels in the body, prevents the onset of stroke or heart attacks.

5. Standing overhead dumbbell presses

One of the best ways an athlete can test their upper body strength and power is with the overhead press. You can use any weight if you don't have dumbbells at your home.

This compound exercise, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, it also engages your upper back and core.

6. Bicycle Crunches

There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

Bicycle crunch is good because it engages all your ab muscles. This exercise is excellent for building core strength and toning your thighs. If you want to lose weight, bicycle crunches are perfect because cycling is one of the most effective cardio exercises.

7. Cross Crunches

Cross-Body Crunch, The elbow-to-knee crunch is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or "six-pack" muscles in particular. It can be performed for time or reps as part of the ab-focused portion of any workout.

The cross crunch targets both the abs and the oblique muscles. This exercise helps to strengthen the core, sculpts the waist and tones the abdominal wall. To challenge your muscles and get them to respond to exercise, it's important that you include modified versions of the regular crunch into your core workouts.

8. Russian twist

The Russian twist is a core exercise that targets the muscles of the torso and spinal stabilizers. In addition, the Russian twist can help to increase rotational movement of the torso and enhance isometric control of the core.

Most people can include this move in their routine two to three times a week, but if your workout of choice relies on rotational strength, bump that up to four times a week.

Hope you will be benefited by performing these exercises and for more informative content stay tuned.

Cheers to Healthy Life!

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8 Tips that make you feel happy

2020-05-15T21:22:00.002+05:30

There are plenty of tips and psychological techniques to help you feel happy and learn to rejoice each day.But what if our own body had a say in the matter?

Here are some findings from neuro scientists the people who know exactly when and why your brain can give you the feeling of total satisfaction!

1. Learn to say "Thank you"

When we say a person, or even fate, for something, we focus ourselves on the positive aspects of life. Pleasant memories trigger serotonin production in the interior cingulate cortex.This technique is often used for treating depression.

Giving thanks to the people in your life, you open the door to receiving their thanks in turn. In your home or company, a nice circle, a step toward a culture of gratitude.

If you want to experience more joy and fulfillment in life, start practicing the subtle act of saying thank you and meaning it.

2. Always try to get a good sleep

Start using a sleep mask. As long as your brain thinks it's nighttime, it keeps on sleeping.

While we sleep in the dark, our body secretes the hormone melatonin.

This hormone slows down all processes in the body, helping it to recover and increasing the level of serotonin in the hypothalamus.If the brain detects a change in lighting, it triggers the release of the stress hormone to awaken the body quickly.

Therefore, it is important to sleep 6-8 hours a day and only in darkened environments.

3. Play sports

Physical activity is stress for the body. As soon as the stress ends, your body gets a reward: a dose of endorphins, released by the pituitary gland. The effect is similar to that of opiates which reduces pain and elevate the mood.

You don’t need to run marathons to achieve this result even a regular walk can do wonders!

Incidentally, many writers and composers consider taking walks an indispensable part of the creative process.

4. Learn new things

For the brain, acquiring new knowledge means permanent adaptation to a changing environment.

Using this process, our brain develops, rewarding its own attempts to absorb and process new information with dopamine, the hormone of joy.

If you want to be happy, don’t be afraid to try something new, to change your surroundings, to learn new things.

5. Touch and embrace and feel things

To us, humans, social interaction is important. Various forms of physical support, especially touch and embraces, can speed up a person’s recovery from an illness.

If you remove physical interaction from your life, the brain perceives its absence the way it perceives physical pain: the same brain zones become activated in both instances.

This, in turn, triggers the processes that affect your mood and contribute to the development of depression.

6. Don’t keep things to you talk about what bothers you

The processes of wordlessly going through something unpleasant and talking about your predicament involve making use of different parts of the brain.

In the latter case, negative emotions have a lesser impact on your well-being.

It is, therefore, advisable not to keep your problems pent up.

Whenever you talk about them, your brain triggers the production of serotonin and even manages to find some positive sides to the situation.

7. Solve problems one at a time

Our brain never stops searching for solutions to every problem that worries us. This takes a lot of energy, so whenever the brain gets tired, and the problem remains unresolved we feel anxiety and irritation.

On the other hand, for every right decision, our brain rewards itself with a dose of neurotransmitters that calm the limbic system and help us once again see the world in a better light.

Therefore, you need to try to deal with one problem at a time.

8. Engage in pleasant expectations

The process of waiting for something nice, such as food or sex, is similar to the learned salivation response.

Our brain experiences pleasure by simply anticipating the fun event. That’s why we’re so fond of counting the hours and minutes to some particular moment be it a birthday or a wedding, a meeting with a friend, or just an end to a long working day.

So remember next time when you are having a hard time, try practicing these above steps you'll surely feel better.

Cheers to Healthy Life!

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How to take care of your Skin

2020-05-15T15:44:00.001+05:30

Every person wants picture perfect flawless skin and a lot of us go to great lengths and spend a great deal of money when trying to achieve it.

A lot of the times too we go out looking for these complicated solutions thinking it's going to be the fix to our complicated problems when in fact the solutions tend to be quite simple.

So let's see some tips on how to keep skin clear, healthy and glowing and how you can achieve it. Let's get started.

Above all learn to love your skin. So if you have freckles beauty marks, natural discolorations, a dark complexion, a light complexion, it doesn't matter you own it it's you and therefore it's beautiful. So focus on the things that you can change and honor the things that you can't.

1. Get enough nutrition

We're gonna start with nutrition because healthy and glowing skin primarily comes from the inside and not from the outside.

So you may have heard or read people say that certain vitamin and mineral supplements can help with achieving clear complexion whereas other people might say that certain food ingredients like celery and cucumber mint lemon and berries help with achieving clearer skin, but actually your nutrition and your diet as a whole is what determines the health and vitality of your skin.

So the more wholesome plant-based foods that you eat the clearer your skin will be, that means no single supplement or single food ingredients can offer the complex matrix of nutrients and antioxidants that can be found in the plethora of plant-based foods that you can enjoy that mean you need to be extreme about it.

You can check out about other basic nutrients in our other article from here.

2. Avoid oily and sugary food

You still enjoy some plant-based treats on occasion and still manage to have a good complexion but you will certainly notice that when you overdo the processed foods the oily foods the foods with loads of added sugar your skin tends to break out a little bit more. So keep it all balanced and place an emphasis on enjoying an overall wholesome diet.

3. Get enough water

Hydration, the question comes down to are you getting enough fluids?

This can be in the form of water,soups, smoothies, etc and like we're gonna keep this short and simple if you don't think you're staying hydrated enough.

Not only for the gut and thirst but also for the skin of course hydration and regular physical activity helps to keep things moving, too. So keep yourself very well hydrated.

4. Eat food with high fiber

Most beauty care manufacturers will try to convince us that our skin issues are as a result of an isolated external problem that can be easily remedied with some kind of lotion or product that they sell and we're sorry just don't buy into it because actual fact is that healthy and glowing skin primarily comes from within.

An integral part of skin health is good health, this means happy intestines and healthy poops. So make sure to eat foods that are high in fiber like fruits, veggies, whole grains beans lentils, nuts, seeds flax and in addition to making sure that we get a healthy dose of probiotics like plant-based yogurts and fermented foods are healthy.

You can check out about other beneficial food for you in our other article from here.

5. Do yoga, exercise or go for morning walks

It should come as no surprise that sweating and regular physical activity helps with complexion as well so when we exercise we increase blood flow to all areas of our body and our skin is included in that too.

So with increased blood flow means increased oxygen and nutrients delivered to the cells and it's also an opportunity for the cells to get rid of any toxins or cellular debris that they might have been hanging on to so more physical activity means healthier skin.

Exercise helps not only with increased blood flow but also helps to decrease stress and we all know how much more our skin can break.

6. Stress is also major impact on your skin

Out when we're going through stressful times. So the question to be asking yourself is am I experiencing stress?

It's usually time spent in nature or time spent with family and friends some kind of self-care ritual or a cup of warm tea whatever it is take the time to identify what you can do to bring some calm into your life to decrease the stress and your mental health and your skin will thank you for it.

7. Make sure to clean your skin with a good routine

So now that we've discussed how to achieve a beautiful skin from the inside we can dive into discussing how it can be achieved from the outside.

If you use creams, night creams, cleansers, face washes, makeup removers and scrubbers if that work for you then keep at it otherwise we don't persuade you to do otherwise they are unnecessary expense extra clutter in the bathroom.

And to be honest it's not justifiable putting a whole bunch of products with multiple ingredients on your face, instead the golden tip is just keep things real simple.

All good things take time so don't mind and never opt for quick fix solutions or expect overnight results. And remember that consistent practice is the key.

And that's it some really simple tips on how to achieve healthy and glowing skin nothing complicated and nothing that's going to break the bank. So the take-home message is that, The emphasis should be placed on minimizing the amounts of things that we bombard it with on our face from outside. So we should shift our focus from outside to inside for treating our skin because above all else healthy skin comes from within only.

Hope that we provided some value to you through this and if you enjoyed reading this article then stay connected to us.

Cheers to Healthy Life!

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Tips to get Slim and Flat Belly

2020-05-11T13:52:00.003+05:30

A lot of you think why it never seems to go away even though you've been trying to eat healthier and work out regularly so the question is are you eating the right food and doing the right exercises?

For example you've been working really hard and doing sit-up and crunches every day but you're frustrated that your belly is not getting any smaller it's because these exercises are not actually burning your belly fat these ab exercises make your abdominal muscles stronger and bigger, so yes, you're getting ab.

But you're not burning the fat layered on top covering your abs, so if your workout routine is doing sit-ups every day hoping to get rid of the muffin tops, it's not going to happen and you need to change things up.

So let's talk about diet what other food that you should eat less and what other food that you can need to actually help you.To burn fat, eat less food that has trans fat and high sugar which are two of the main contributors to belly fat.

1. Avoid sugar and sugar-sweetened drinks

Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain. Studies show that added sugar has uniquely harmful effects on metabolic health.

When we consume lots of sugar it goes into your blood and then the blood stream, when your pancreas senses that there's very high blood sugar levels, then it will secrete something called insulin, and that insulin will make that sugar into glucose and that glucose go back into certain cells, especially liver cells, muscle cells, and other cells so that they can use that as energy. But that excess energy that you have, if it's not used then it has to be stored somehow and it gets stored in the form of fats.

2. Eat less carbohydrates

Eating fewer carbs is a very effective way to lose fat because when you cut out refined carbs like white bread, rice, bagels, pasta, cookies, candy and chips and focus on nutrient- and fiber-rich carbs such as vegetables, and low-glycemic fruits, you start to lose belly fat, because, once again, your body is burning fat for fuel.

When you lower carbs and sugar, and your body is burning fat for fuel, you can enjoy healthy fats like olive oil, butter, avocados, nuts, and certain sauces and dressings.

3. Eat more protein

If weight loss is your goal, adding protein may be the single most effective change you can make to your diet.

When you include some protein in every meal and snack, you are able to control your hunger and cravings, which is the secret to battling the bulge.

You can check out about other healthy foods in our other article from here.

4. Try green tea

Just stick to water and green tea, green tea is low in calories and rich in antioxidants it actually promotes a breakdown of fat cells and boosts metabolism which is why it is another great diet that intermittent fasting can be useful but you need a good meal plan for that so maybe try striking with the green tea.

5. Do belly fat exercise

Most effective workouts when it comes to reducing belly fat the first one is cardio. Which is high-intensity interval training is an extremely popular option which basically helps you burn a lot of calories in a short amount of time.

Many of us don't have all day to workout in the gym, so when it comes to belly fat we have to focus on intense workouts to burn the calories and the best thing about HIIT is so absurd which keeps your body working and burning calories and fat even after you finish your workout.

There are also other great cardio options for example running spinning swimming that can help you burn up to 600 calories per hour and of course the more intense and the faster you go the more fat you burn off apart from cardio resistant and weight training is equally important for belly fat loss.

A study in overweight teenagers actually shows that a combination of strength training and cardio together works more effectively in losing the belly fat at a fast pace.

Exercises leads to the greatest decrease in fat percentage and as you increase your muscle mass your body burn more fat more effectively when it comes to ab exercises there is one type that will especially help you get a smaller waist and that is the ones that train your transverse ABS. Transverse ABS are the most muscle that work like a rubber-band and pull your belly in together.

What else can you do apart from workouts and diet?

Get enough sleep and go for morning walks. It will take your heart working eating and working out to the next level pork belly's. At last studies show that people who sleep less than five hours per night tend to gain more weight in belly fat comparing to those who sleep seven hours or more per night your sleep will affect two specific hormones that help keep your energy steady.

For better sleep you can check our sleep related article from here.

Control your appetite and your feelings of hunger if you fail to get enough sleep your hormones will increase your appetite and hunger causing you to eat more so having seven to eight hours quality sleep at night actually helps avoid emotional eating and cravings, which will help make your belly fat lost much easier.

And that's pretty much it for this article. Hope this will be helpful.

Cheers to Healthy Life!

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9 Tips to cope with Depression

2020-05-08T14:25:00.001+05:30

Everything feels more challenging when you're dealing with depression. Going to work, socializing with friends, or even just getting out of bed can feel like a struggle.

Best advice is to consult someone or share your problem with other people be more open about your thought. But there are some ways that you can do to cope with your symptoms and improve your quality of life. It doesn't get out you from the depression but these tips will definitely help you feel little bit ease.

1. Take a different view

With depression often comes a psychological myopia: the sufferer robotically repeats to him or herself soul-sucking negative thoughts: “Nothing I try ever works out” “How could I have been so stupid?” “I am not worthy of being loved”.

A patient deep in the throes of that kind of thinking can, if unchecked, spend an entire session staring at one spot—often the floor.

At those moments you are so stuck on only seeing things one way that you miss any other possible view, literally.

If you force yourself to look up, there are a variety of objects in the room to observe and ponder like a bookcase, lamps, paintings and many more. The patient then sheepishly lifts his or her eyes to take in the entirety of the room.

2. Reward your efforts

All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.

You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depression’s negative weight.The memory of a job well-done may be especially powerful against negative talk and over-generalization.

3. Exercise

Take a 15- to 30-minute brisk walk every day or dance, jog, or bike if you prefer. People who are depressed may not feel much like being active.But make yourself do it anyway. Once you get in the exercise habit, it won't take long to notice a difference in your mood.

In addition to getting aerobic exercise, some yoga poses can help relieve feelings of depression or play the game you like.Breathing exercises and meditation can also help people in depression feel better.

4. Do things that make you feel good

In order to overcome depression, you have to do things that relax and energize you.This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what you’re able to do, and scheduling fun activities into your day.

While you can’t force yourself to have fun or experience pleasure, you can push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.

Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends, take a day trip to a museum, the mountains, or the ballpark.

5. Improve Your Eating Habits

What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones.

Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.

6. Get a daily dose of sunlight

Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day.

Take a walk on your lunch break, have your coffee outside, enjoy an alfresco meal, or spend time gardening. Double up on the benefits of sunlight by exercising outside.

Try hiking, walking in a local park, or playing golf or tennis with a friend. Increase the amount of natural light in your home and workplace by opening blinds and curtains and sitting near windows. If you live somewhere with little winter sunshine, try using a light therapy box.

7. Sleep Regularly

Try to keep a regular sleep schedule. Keep a balance with not too little and not too much sleep. Staying up late one night and then sleeping in excessively the next day is a sure-fire way to feed depression.

Also, don’t try to solve problems late at night when your brain is half-asleep. Sleep and mood are intimately related. A study found that 80% of people with major depressive disorder experience sleep disturbances. So try to get a better sleep and maintain a sleep schedule.

8. Challenge negative thoughts

In your fight against depression, a lot of the work is mental changing how you think.

When you're depressed, you leap to the worst possible conclusions.The next time you're feeling terrible about yourself, use logic as a natural depression treatment.

You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but that really likely?

It takes practice, but in time you can beat back those negative thoughts before they get out of control.

9. Care for Pet

While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated.

Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression.Pets can really help us relax - stroking your cat/dog or simply watching fish swim around the tank can make your worries melt away.

If you’ve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing additional help doesn’t mean you’re weak.

Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!

Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.

Cheers to Healthy Life!

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Basic Nutrients that you must consume for a healthy body

2020-05-07T22:50:00.001+05:30

Food we eat often provides us with essential nutrients. In this article we're going to talk about the six basic nutrients that you must have from your food and their effect on your body.

1. Water

The nutrient which dominates more than 60% of our body, water even if you decide to go on a diet and not eat any more proper meals you can still survive although you won't make it without water.

For every organ of your body to work properly it needs water. This liquid helps your brain function and cleanses your body of toxins the cells in your body stay hydrated because of water.

Apart from that water also helps in the process of digestion if you're someone who doesn't drink water regularly you might find yourself constipated more often than not if you aren't drinking water properly you'll end up becoming dehydrated and that's not good for your body as it can affect its mental and physical performance. Not drinking enough water can also make you feel tired and reduce your ability to concentrate.

2. Vitamins

The basic function of these nutrients is to keep away diseases and keep you healthy. Without a healthy dose of vitamins it would be difficult for your body to fight microorganisms.

While there are about 13 types of vitamins that your body needs four of them are extremely essential these are vitamin A, B6, C and D these four vitamins play an important role in your body.

In case you aren't getting enough of these vitamins you might face some problems for example lack of vitamin B6 can cause your blood pressure to lower uncontrollably similarly lack of other vitamins may cause skin problems, vision problems and weakness.

On the other hand having enough vitamins in your body would mean that you'll have a healthy immune system the risks of getting lung and prostate cancer would also reduce. With the proper intake of vitamins additionally vitamins also have high levels of antioxidant properties that are good for your body what's more it's been found that vitamins play an important role in longevity of a human being.

3. Protein

This is the nutrient that gets the most hype when you go to any nutritionist and they'll suggest a lot of food items for the proper intake of protein.

These include meat, eggs, soya bean, paneer etc. So why is protein so popular well protein is the building block of your body no we don't mean just muscles we're talking on a deeper level whether it's your bones muscles, skin hair or even the cells in your body everything contains protein.

In fact protein is responsible for a staggering 16% of an average human's body weight even your hormones and antibodies are composed of proteins.

In other words it would be very difficult to live without this nutrient, this begs the question what are proteins made of well the answer is fairly simple they're made up of different types of amino acids your body needs protein so that it can function properly.

This is why you're nutritionists always force you to have a lot of protein in your diet even if you're looking to lose weight. So the next time they ask you to have scrambled eggs or soya chunks at breakfast, take the advice they only want what's good for you.

4. Fats

The nutrient that you want to avoid well maybe you shouldn't avoid it so much after all of course an excessive amount of fats may be dangerous for your body.

Too much fat can cause problems for our blood pressure levels and heart as well as our digestive and respiratory systems, so why are we saying you shouldn't avoid fats!Well according to a study at Harvard Medical School it was found that fats help the absorption of other nutrients on top of that fats play an important role in cell building.

If that wasn't enough to convince you the study also showed that fats help to improve your muscle movement while you might want to avoid fat because of high amounts of calories it would be better if you ingest it and then burn those calories instead.

Additionally if you can consume fats at a controlled basis and burn calories it will decrease the risk of heart diseases more importantly you'll have a lower chance of getting type 2 diabetes it had also been speculated that controlled intake of fat improves brain function.

5. Minerals

When we talk about minerals for our body the first thing that might come to mind is calcium. Although this isn't the only one don't forget about iron and zinc. So what is this terrific trio of calcium iron and zinc do for the body?

Calcium is the mineral responsible for your strong bones it helps to transmit nerve signals from one part of the body to the other.

Calcium helps maintain healthy blood pressure as well as improve muscle contraction and relaxation. Similarly zinc is your go-to mineral when it comes to boosting your healing factor zinc improves your metabolism and strengthens your immune system it also increases your resistance against diseases.

6. Iron

The last mineral here is iron which is responsible for the creation of your red blood cells on top of that iron also plays an important role in the production of hormones in your body.

Carbohydrates while the world is moving towards low carb diets it's still one of the most important nutrients for our body.

Carbohydrates serve as food for your brain and your central nervous system while we wouldn't ruin your diet plan by including too many carbs you should still consume a healthy amount of this nutrient in order to have a healthy lifestyle.

So next time when you take your meal make sure your food is having necessary nutrients leading you towards healthier body.

Cheers to Healthy Life!

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10 highly beneficial food that make your daily life healthy

2020-05-07T17:30:00.001+05:30

It’s easy to wonder which foods are healthiest. A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.

But imagine the ideal food. One that contains all the nutrients necessary to meet, but not exceed, our daily nutrient demands. If such a food existed, consuming it, without eating any other, would provide the optimal nutritional balance for our body. So here are some of nutrient-dense food that will your daily life healthy.

Lets just start with nuts and seed. They're tasty, convenient, and can be enjoyed on all kinds of diets. Despite being high in fat and calories, nuts and seeds may help you lose weight.

These foods are crunchy, filling, and loaded with important nutrients that many people don't get enough of, including magnesium and vitamin E. They also require almost no preparation, so they’re easy to add to your routine.

1. Almonds

Almonds are a popular nut, loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can help you lose weight and improve metabolic health.

Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels.

They can also reduce hunger and promote weight loss.

2. Walnuts

Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals. They have higher antioxidant activity than any other common nut.

Animal and human observational studies suggest that eating walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers. They are Rich also in Antioxidants,Super Plant Source of Omega-3.

3. Pistachios

Pistachios are prized for their unique, slightly sweet flavor as well as for their intriguing viridescent hues. Pistachios are one of the world’s oldest nuts, being grown in the Middle East for thousands of years.

Pistachios are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine.Their health effects may include weight loss benefits, lower cholesterol and blood sugar, and improved gut, eye, and blood vessel health.

Let's hope into another categories which we all love. Fruits, vegetables, and berries

4. Apples

We all know what is the king of all fruits, Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances that the body generates. They cause undesirable changes in the body and may contribute to chronic conditions, as well as the aging process.

However, some studies have suggested that an antioxidant in apples might extend a person’s life span and reduce the risk of chronic disease. Apples contain fiber, vitamin C, antioxidants, and potassium. A medium sized apple provides the following: 13–20% of a person's daily fiber needs. 9–11% of a person's daily vitamin C needs.

5. Avocados

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.They also provide lutein, beta-carotene, and omega-3 fatty acids.

Although most of the calories in an avocado come from fat, don't shy away it containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.

6. Leafy green vegetables

One study in rats showed that consuming leafy greens for 6 weeks led to a significant reduction in cardiovascular risk factors. Spinach is an example of a leafy green with antioxidant content, especially when it is raw, steamed, or very lightly boiled. It is a good source of the many nutrients.

There are vast varieties of other leafy green vegetables like Cabbage, Beet, Greens and many more leafy green vegetables are packed with important and powerful nutrients that are critical for good health.So don't left them on the dishes while you eat.

7. Berries

Who doesn't love berries,they are among the healthiest foods you can eat. They’re delicious, nutritious, and provide a number of impressive health benefits.

There are lot of types berries like Blueberries,Raspberries, Strawberries, Acai berries and Grapes which you can consume on daily basis.

Berries, especially strawberries, are high in vitamin C. In fact, 1 cup (150 grams) of strawberries provides a whopping 150% of the RDI for vitamin C. They also help in lower cholesterol levels and blood sugar and insulin response and also healthy for your skin.

Now let's talk about other food that has good nutrition and health benefits.

8. Legumes

Legumes are a good plant-based source of protein for vegetarians. Legumes or pulses, are a food group that includes: beans, peas, lentils, soybeans, peanuts etc.

These foods are high in dietary fiber, which is important for digestive health. They are also one of the best plant-based protein sources, making them suitable for a vegan or vegetarian diet.

Legumes are another complex carbohydrate that can provide lasting energy to the body, but they also have a low glycemic index and load.

This characteristic means that the body can convert legumes into energy without causing a spike in blood glucose levels, which can help people prevent or manage diabetes. Legumes also contain vitamin B, antioxidants, and several minerals, such as iron, calcium, and magnesium.

9. Tomato

Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.

They are also a great source of vitamin C, potassium, folate, and vitamin K. Tomato is great as it help with your digestion, control your blood sugar, it also help with your heart problems, Anti-Carcinogenic and it repairs damages from Smoking.

The coumaric acid and chlorogenic acid in tomatoes help to protect the body from the adverse effects of cigarette smoke, and that includes passive smokers as well.

10. Spices

India has given the world so many things to be grateful for, like deep spiritual teachings and of course yoga.

The most widely-appreciated contribution, however, is probably the cultivation and use of spices. If it wasn’t for India, our food would most likely taste a whole lot blander today.

Also, we wouldn’t be able to enjoy the amazing health benefits derived from these spices. They are very beneficial like Cinnamon lowers Blood Sugar levels and has a powerful Anti-Diabetic effect.

Turmeric contains Cur-cumin, a substance with powerful Anti-Inflammatory effects. Ginger can treat Nausea and has Anti-Inflammatory properties. Garlic can combat sickness and improve heart health. And there are many such spices that you must include in your daily meals.

Conclusion

If you want lots of nutrients without many calories, the most obvious strategy is to take dietary supplements.

However, supplements can hardly replace a healthy diet. A better way to get all the nutrients you need is to fill your meals with nutrient-dense foods.

Nutrient-dense foods are rich in nutrients relative to their calorie content. Start adding the above foods to your diet today to reap their benefits.

Cheers to Healthy Life!

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Tips to Get Better Sleep at night

2020-05-01T15:36:00.002+05:30

Tired of tossing and turning at night? These simple tips will help you sleep better and be more energetic and productive during the day. A good night’s sleep is just as important as regular exercise and a healthy diet.

1. Stick to a sleep schedule

Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.

Avoid sleeping till late even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jet-lag like symptoms you’ll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.

Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

2. Increase natural light exposure during the day

Getting close to nature might improve the quality of your sleep, new research suggests. Seniors and men sleep more soundly if they have access to natural surroundings, such as beaches or parks, according to a study published in the journal of Preventive Medicine.

More than 25,50,000 adults from across the country were surveyed about their quality of sleep in the previous month. Most said they slept poorly fewer than seven nights during the month. But those who said they slept poorly on 21 to 29 nights were less likely to have access to green spaces or other natural areas than those who said they slept poorly on fewer than seven nights. The link between good sleep and exposure to natural areas was much stronger for men than for women, the researchers found.

3. Optimize your bedroom environment

It’s tough to overstate the importance of your bedroom environment to the quality of your sleep. Ideally, you want your bedroom to be a sanctuary for sound, restful, restorative sleep. All too often bedrooms are cluttered, noisy, and bright environments that actually fight against good sleep.

Sleep is a sensory experience. To create an ideal sleep environment, you need to pay attention to all five of the senses: sight, sound, touch, smell, and taste.

Sight:

Light is the single most important environmental factor affecting your ability to sleep. Through your sense of sight, the brain takes in information about the light in your environment. That information helps to regulate your body’s sleep-wake cycle and influences the release of hormones, including the “sleep hormone” melatonin. When your environment is bright, melatonin levels stay low, and you stay more wakeful and alert instead of sleepy.

Sound:

Did you know that your brain processes sounds even while you’re asleep? That’s why parents wake so quickly when their baby cries, or your partner’s snoring sometimes leaves you tossing and turning. Our relationship to nighttime sounds can be complicated. Some sounds are disruptive, while others can be comforting and sleep-inducing. The quieter your bedroom is, the more sensitive your hearing will become. Sometimes a too-quiet bedroom can pose problems for sleep, just as a noisy one can. Other things we can manage by our daily activities and in our surroundings like touch, smell and taste.

4. Exercise daily

People who exercise regularly sleep better at night and feel less sleepy during day. Regular exercise also helps in decreasing the symptoms of insomnia and sleep disorder and increases the amount of time you spend in the deep, restorative stages of sleep.

Exercise can contribute to more sound and restful sleep. Physical activity increases time spent in deep sleep, the most physically restorative sleep phase. Deep sleep helps to boost immune function, support cardiac health, and control stress and anxiety.It also help with your stress and anxiety, A regular exercise routine can help to reduce your stress levels.

Now the question, how much exercise is needed, The National Institutes of Health and the American Heart Association recommend at least 150 minutes of exercise a week for healthy adults—that’s 30 minutes a day, five days a week.

5. Be smart about what you eat and drink

Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.

Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn. Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.

Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.

Also there is a little exercise routine which help you get sleep at night when you are having tons of thought and could not sleep.

Lay down in bed and close your eyes.
Put one hand on your chest and the other on your stomach.
Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

Hope it will be helpful for you.

Cheers to Healthy Life!

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Tips to Boost Your Body Immunity

2020-04-28T23:50:00.001+05:30

1. Get enough sleep

Having a good sleep cycle is crucial part for a healthy body. In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness. Yes, lack of sleep can affect your immune system. Studies show that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus.

Lack of sleep can also affect how fast you recover if you do get sick. During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress.

Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep.

So, your body needs sleep to fight infectious diseases. Long-term lack of sleep also increases your risk of obesity, diabetes, and heart and blood vessel (cardiovascular) disease. How much sleep do you need to bolster your immune system?

The optimal amount of sleep for most adults is seven to eight hours of good sleep each night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep.

But more sleep isn't always better. For adults, sleeping more than 8 to 9 hours a night may result in a poor quality of sleep, such as staying asleep more than necessary and resulting into laziness.

2. Eat more fermented foods or take a probiotic supplement

Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract.

These foods include yogurt, sauerkraut, kimchi. Look for yogurts that have "live and active cultures" printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.

Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

3. Eat more whole plant foods

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.

Most people turn to vitamin C after they've caught a cold. That’s because it helps build up your immune system.Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.

Popular citrus fruits include: grapefruit, oranges,tangerines,lemons, limes, clementines. Because your body doesn't produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal.

4. Eat food with Good spices combination

Garlic:

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it's a must-have for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative HealthTrusted Source, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

Ginger:

Ginger is another ingredient many of you turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.

Spinach:

Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

Red bell peppers:

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

Turmeric:

You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

5. Limit sugar consumption

Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity.

Obesity may likewise increase your risk of getting sick. Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease.

Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.

You should strive to limit your sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.

6. Engage in moderate exercise

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems.

What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly.Physical activity may help flush bacteria out of the lungs and airways.

This may reduce your chance of getting a cold, flu, or other illness. The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better.

Exercise slows down the release of stress hormones. Some stress increases the chance of illness. Lower stress hormones may protect against illness. Bicycling few times a week,Taking daily 20 to 30 minute walks, Going to the gym every other day.

Exercise makes you feel healthier and more energetic. It can help you feel better about yourself. So go ahead, take that aerobics class or go for that walk. You will feel better and healthier for it.

7. Stay hydrated

Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.Drinking enough water is important to keep hydrated on a regular basis, especially when it’s cold and flu season.

Keep your immunity up by drinking plenty of water to stave off infection. Staying hydrated helps your body naturally eliminate toxins and other bacteria that may cause illness.

Drink the recommended eight ounces per day, and four to eight ounces per every 15 minutes of activity if you’re exercising. To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar.

8. Manage your stress levels

Relieving stress and anxiety is key to immune health as the today morden society.

Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices.

You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.

Here are the few tips that helps you manage stress:

Keep a positive attitude.
Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
Make time for hobbies, interests, and relaxation.
Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress.
Seek out social support. Spend enough time with those you enjoy.

9. Take Care of Your Toothbrush

While regular oral hygiene is a crucial factor to staying healthy, pay extra attention to your toothbrush during cold and flu season.If you share a bathroom with others, be sure your toothbrush doesn’t come into contact with other toothbrushes.

Viruses can easily spread this way, so keep yours apart from the rest, preferably in an upright holder so it can dry properly. If you’ve been sick, consider replacing your toothbrush once you’re well to start fresh.

The Conclusion

You can make several lifestyle and dietary changes today to strengthen your immune system. These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels. Hope these tips will add some values to your life and we hope you all will implement this in your day to day life.

Cheers to Healthy Life!

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