Easy Lifestyle Changes To Make You Healthier

‘Health is wealth’ – a very simple yet wise saying. No matter how successful you are in your career or how big your bank balance is, none of it matters unless you are fit and healthy to reap the benefits of your hard work. While people are becoming more selective and sophisticated in their lifestyle, more often than not, it’s all about the small changes you make which give results in the short as well as long run. Here we list out some simple changes which you could try to inculcate in your daily routine.

Get your biological clock in sync

Sleep is the best repairing mechanism of the body. A full night of uninterrupted sleep can give you enough energy and freshness to last a day, boost your productivity and maintain your immunity. Each person has his/her own biological clock, according to which the sleep cycle runs. Maintaining a correct sleep cycle not only reduces your overall sleep time but also keeps away lethargy and sleepiness away which you might feel if you have irregular sleep patterns. Listen to your body and its needs, as you know what is best for yourself.

Hydrate yourself religiously

There are many myths and advice floating around related to water consumption– one common thing you will find is that all of those recommend drinking ample amount of water. Keeping yourself hydrated keeps your body fresh and mind alert. It also helps in digestion and maintains the glow in your skin. So, start your morning with lukewarm water. Mix it with honey for added help in weight loss. Although there is no hard and fast rule on the amount of water to consume, listen to your body and keep the thirst at bay.

Break a sweat

There is always debate on the different types of exercises and their positive effects on the body. While how hard you go with your exercise regime depends on your body, the main motto of exercise should be to ‘break a sweat’. You should focus on getting your heart-beat up. Exercising for at least 30 min daily should be on your agenda – choose from cardio, yoga, pranayama, hitting the gym, or even simple jogging. Exercise helps in improving blood circulation, oxygenation, and lung capacity, which has a direct effect on your mental alertness, productivity, and your quality of sleep. So make sure you include some form of exercise in your daily routine.

Eat your veggies

With more and more nutrient deficiency related diseases coming to the limelight, one cannot ignore the merits of including vegetables and fruits in the daily diet. Fresh vegetables and fruits have tons of nutrients, antioxidants, minerals and have low calories and fat, making those an ideal part of daily diet. From fibres to different vitamins there are some essential nutrients which are only found in green vegetables. They are also easy to digest and help maintain a regular bowel movement. So keep your plate green and fresh.

Cut down on sugar and include more healthy fat

Keeping in mind that not all sugar is harmful, sugar mentioned here is referred to crystalline sugar. Processed sugar does the maximum damage to the heart and hence you should try to reduce processed sugar from your diet as much as possible. Try including more natural sugar like sweet potato, fruits, jaggery, etc. Also, try adopting monounsaturated and polyunsaturated fat in your diet instead of going for a low-fat diet. A balanced diet is going to give you wholesome nutrition rather than a more specific diet. So watch what you keep in your plate.

Manage your meals

While eating healthy is important, it is not enough. Apart from what you eat, when and how much you eat also has a huge impact on your body.

  • Divide your two or three big meals in five or six small snacks. Eating stomach full makes you lethargic and slows down digestion and mineral absorption in the blood.
  • Try having your last meal three hours before bed so that you have ample time to digest your food.
  • Don’t drink too much water before sleep so that you don’t have to wake up for washroom breaks and you get uninterrupted sleep.
  • Also, make sure you have a hearty breakfast so that you make up for the intake between dinner and breakfast.

Plan your leisure time

A healthy lifestyle does not revolve around what you feed your body, but what you feed your mind also matters. So instead of working your fingers on that smartphone, start reading more. Make a target to read one book of your choice every week. Reading makes your mind more open to new ideas and helps boost your productivity. You can also opt to work on a skill, hobby or anything which helps you utilize your leisure time better.

Meditation

The secret to a healthy body is a fully functional mind. Meditation is one of those precious tools whose merits are unattainable from any other means. A 30 minutes meditation every day is scientifically proven to increase the grey matter in your brain; the part which is responsible for intelligence. Meditation also has been known to control your blood pressure along with breathing pattern – this, in turn, helps you control your emotional surges and stay calmer and composed.

Keep away from bad influences

It’s an already known fact that smoking, drinking, etc. are injurious to health. But in spite of that, people become victim of these addictions. Try to stay away from addictions as well as any triggers that provoke you to get involved in these, especially if you are a recovering. It takes big willpower to control your temptations but just a moment of weakness to get plunged in it again.

Make healthy decisions

A healthy lifestyle is not just a part of your routine but is the routine itself. Apart from all the given points, a healthy lifestyle includes making healthy decisions like taking stairs over lift, choosing healthy snacks over junk food and fruit juice over a beer. Every small decision collectively makes up what you are. Remember, every choice matters!

10 Habits of Healthy Couples

It’s February – the month of Valentine’s day. I am sure your social media feeds must be full of all sorts of mushy posts. If scrolling through these posts and looking at all those cute and cuddly happy pictures of couples with ‘hashtag #couplegoals’ is making you wonder about the secret of their relationship, then read this.

Every relationship is unique and demands different things to strike a healthy balance. Behind every #couplegoals, there is a story and struggle that are not depicted in those social media posts. A relationship is just like a tree that requires constant nurturing before it begins to bear fruits. There are no set rules for a healthy relationship. However, relationship experts maintain that couples who develop certain healthy relationship habits tend to lead happier lives.

Now, what are these healthy habits? Here are a few healthy habits that will help you in rekindling love with your partner this Valentine’s Day:

Communicate

Communication plays a vital role in every relationship. You should be able to put across your feelings to your partner without any inhibitions. Vented up emotions can harm your relationship. Bridge the communication gap and talk about everything from good to worse.

Workout together

According to research, 94% of couples stick to their fitness regime when working out together. Taking up a physical fitness activity will not only help you in achieving your fitness goals but will also allow you to spend some quality and fun time with your partner. Enrol yourself for some dance lessons or get a couple’s gym membership.

Mark your boundaries

Being around your loved one or having your loved one around you all the time can be overwhelming. Identifying and being at peace with your individuality is as important as being a couple. Talk to your partner and mark your boundaries concerning your alone time. Being able to spend some time alone is as essential as being together with your beloved.

Take up a mutual hobby

More often than not, people underestimate the power of sharing a mutual interest or hobby. In a relationship, people tend to overlook this aspect, but the relationship experts think otherwise. Having a mutual interest or hobby helps the couple connect more intimately. It allows you to spend some time away from the domestic issues and discussions.

Divide responsibilities

Every relationship comes with specific responsibilities, and it is vital to divide the load equally. If the burden of responsibilities is either more or entirely on one person, the person will crumble sooner or later. This can result in emotional outbursts in the form of frustration or anger. Dividing the load implies both the persons putting in the equal amount of efforts to make things work smoothly.

 Appreciate and celebrate

The celebrations do not always mean grand. Bring in some joy by celebrating every small little feat of your partner – it can be something as simple as being complimented or appreciated by the boss in the office. Make a conscious effort to appreciate things in and about your partner. Don’t stock up your appreciation for special occasions. Make every day special.

Express love

No matter how long you have been into a relationship, saying an ‘I love you’ shall always be magical. Don’t let the mundanities of everyday life take over the romantic in you. Form a habit of expressing love every time you walk away from each other. A gentle reminder can go a long way.

Be clear about what you need and how you feel

You might believe that if your partner loves you, he/she would know how you feel. Love should never be judged on this parameter. Irrespective of how much your partner loves you, they wouldn’t know what’s going on in your mind until and unless you tell them. Develop a habit of talking about the hard stuff – the stuff that bothers you. This sort of communication helps in strengthening the bond between couples.

Couple time

Take out some time from the everyday hustle for yourselves. Spend some quality time talking, discussing or doing things that you both enjoy. It could be a movie date; a dinner date or simply after dinner walks every night. Devote this time to yourselves by keeping aside your domestic life.

Physical intimacy

As the years pass by, couples tend to overlook the importance of physical intimacy in their relationship. The physical touch is comforting and consoling. Give a hug while bidding a goodbye or while getting back home after the day’s work, or make an effort to snuggle to sleep every night.

This isn’t an all-inclusive list. Every couple could have their own needs. As a couple, find out what works best for you and put it to practice. The key to a healthy relationship lies in understanding your partner. Hope these habits help you in finding that balance in your relationship this Valentine’s Day.

The Wellness Trends That Will Rule 2019

As the New Year kicks in it bring in new hopes for millions of people around the globe with new plans to make life better – both personally and professionally. It is a well-established fact today that more than 75% of the New Year resolutions across the globe revolve around physical fitness and wellbeing. Statistics show a steep rise in the gym and other fitness clubs’ memberships in January every year. The place catches up the vibe with people swarming in to keep up with their New Year resolutions but barely a couple of weeks into January, and the crowds begin thinning. Do we see you smiling guiltily to yourself?

If you are into fitness (even if not a fitness freak), you aren’t oblivious to the changing trends in the fitness industry over the past couple of years. Today, the term ‘physical fitness’ has replaced the age-old ‘losing weight’. The onus of this change lies on the revamped notion of fitness and wellbeing. Being physically fit doesn’t imply being skinny. Skinny is no longer considered being healthy or fit. The true essence of physical fitness lies in training your body to be disease free, and this is what is going to set the wellness trends in 2019.

Here are the top wellness trends this year that you might to keep a watch on and perhaps follow:

Holistic Approach to Fitness

We have invested decades of time and an insurmountable amount of money in a skewed perception of fitness that focussed on being slim for women and having abs for men. Today, the fitness has taken a holistic approach towards improving a person’s physical and mental health. It is no longer about spending hours in the gym alone. A good fitness regimen includes everything from your exercise routine to what you are eating to how you are sleeping. Trainers and peps are making people aware of this holistic approach my emphasising on lifestyle changes required to achieve the fitness goals.

Eating Right and not Dieting

The word dieting has been so overused in the last few decades that fitness trainers and nutritionists across the globe have bid adieu to it and for good. To stay healthy, one needs to eat healthily. You cannot merely starve yourself and expect to be healthy. Dieting was meant for people whose only aim was to lose weight (though that’s too not recommended anymore). The mantra today is to eat and eat healthy.

Home Workouts

Oh yes, you don’t need to have an excuse anymore. We understand it is difficult for you to leave your home or find time to go out to a gym or a fitness centre, but these are not acceptable excuses anymore. Home workouts are cool again. There is a range of home trainers and virtual trainers that help you in achieving your fitness targets right in the comfort of your house.

Mental and Physical Fitness are Inseparable

Yes, the focus on mental fitness is real and for good. Fitness no longer implies putting in long extraneous hours in physical workouts. It is all about achieving the right balance by catering to your mental wellbeing as well. If you are not mentally at peace, no amount of workout hours can put you in good shape. To be truly fit, you need to focus equally on mental wellbeing and physical fitness.

Virtual is the new Digital

Digital technology has changed the way the world worked, and now virtual reality is giving it a whole new dimension. Big names in the industry are investing their money in creating virtual games aligned with a person’s fitness requirements and goals. The fitness centres are welcoming this move, and people are elated more than ever to make physical workout fun this way.

Face Workouts, Anyone?

You read that right. We were just as baffled as you are. Workouts were always focussed on arms, legs, biceps, triceps, abs and hips but the new member to make an entry to this frenzied club is the face. You might have already invested, and perhaps still spending a filthy amount of money every month to make your face look radiant, fair, glowing, youthful, wrinkle-free et al. You can get rid of all that by investing in a trainer having expertise in face workouts.

The paradigm shift in the fitness industry from simply aspiring to have a revered figure or body to being fit in the real sense of the term has changed the way the industry works today. If you are the one who loves staying fit or somebody who is new to the fitness world, these are the trends to look out for in the coming year.

Answers to Most Frequently Asked Questions Related to Drinking Water

Yes, water is good for health. You should drink at least 8 glasses of water in a day. We have heard it all. Despite knowing the several benefits of drinking sufficient water, we tend to ignore it not take it so seriously.

Did you know? The human body comprises of 60% of water and each day we tend to lose 64 ounces of water only through the process of perspiration? Though it gets unnoticed since we are not working out, but the fact is even sitting on the chair, working or any sort of activity includes this process. So, now you know how important it is to drink sufficient water every day.

People have a lot of questions regarding drinking water – how much water should you drink, should you drink cold or luck warm water, should you drink water immediately after waking up? Let’s try to find answers to some of these questions

How much water should I drink per day?

The amount of water you should consume varies from person to person. Approximately it is said to have 8 glasses of water every day, but in some cases, women are suggested to have 11 cups of water whereas men are advised to have 16 cups of water. Again, it varies in the case of children too. The portion could also change depending on your exercise regime or the overall activity levels through the day.

Does climate impact the water need?

Yes, the amount of water your body needs gets impacted depending on the change in climate. You should always remember that our body reacts according to weather. If it is too hot, our body wants more of water whereas, in cold days, we prefer drinking less water. But, don’t always go by the demands of your body – there is a minimum limit we should always fulfil since our body needs the same amount of water no matter if it is cold or hot.

Does drinking water help in weight loss?

Even if you don’t change your lifestyle, consuming more water could help in weight loss. Consuming water before a meal reduces your appetite and you tend to consume fewer calories. Water is purely calorie free and it helps in increasing the number of calories you burn, which can eventually lead to weight loss. Replace your cold drinks with water or even drink a glass of water whenever you feel a little hungry – it diverts your mind from intake of calorie and helps you being healthy and definitely promotes weight loss.

Do water purifiers take away all the good minerals in the water?

RO Purifiers, which are becoming more popular these days, are blamed of removing minerals from the water. However, a good quality purifier will remove only the bad minerals present in the water and retain the good ones like calcium and magnesium. The inorganic minerals which are hard to absorb by the body are removed in the purification process and the good essential nutrients are retained.

Should I drink water from copper vessel? Is there any additional benefit of that?

Drinking water from the copper bottle works great for your mental and physical health. Since copper is considered one of the most important minerals for our body, it is recommended to store water in copper utensil overnight and drink it the next day. Consuming this early morning empty stomach reduces the risk of heart attack, helps in weight loss, it acts as antimicrobial, and it keeps you young. It also has anti-inflammatory properties which reduce body ache, it is good if you have acidity problem and many more such benefits.

Are there some “best times” to drink water?

We are all aware of the benefits of drinking water, but yes, there are some best times to drink water. Early morning as soon as you get up, drink one glass of water as it helps in removing toxins from your body. Drink water half an hour before a meal. It helps in weight loss and improves the digestive system. Many experts suggest not drinking water while eating meals. Wait for half an hour post meal and then drink water. It is also said that drinking water before taking bath can reduce the risk of cancer.

Is drinking too much water dangerous to health?

While drinking water is good for your health, consuming water in excess quantity could decrease of salt and sodium in your blood which could lead to water intoxication. It is quite serious and can be fatal. Your kidney can tolerate only half a litre of water every hour. If that increases, then the water starts flowing from blood to cells and it could result in swelling of the brain.

 Is it dangerous to drink water from plastic bottles?

Yes, it is harmful to drink water from plastic bottles. Plastic bottles release lot of toxins and chemicals – if water is kept in plastic bottles in heat or for a longer duration, these chemicals can be extremely harmful to the body and might lead to serious health issues. Several studies show that chemicals found in plastic water bottles can negatively impact the body hormones and specific organs of the body.

Water is one of the best drinks for your body. Keep it simple – drink when you are thirsty, drink clean water, and avoid plastic water bottles (they are bad for the environment too!).

The Best Morning Routines To Kick Start Your Day Right

How many times your New Year’s resolution has been about improving your health and overall lifestyle? Almost every time, isn’t it? How many times did you fail to keep up with your resolutions just into the second week of January? Nearly every year, isn’t it? Half of the January gone by, chances are you might have given up n your resolution already and if not, then you are on the brink of giving it up. If this sentence has found you nodding in a yes then this article is meant for you.

This year, instead of not being able to keep up with your resolutions, why not try and build some healthy habits to live by? Forming a pattern is more natural than vowing to stick to something. The latter is called forcing yourself to do something that you are not willing to, and the former is refining your system to adhere to something.

How you start your day defines the rest of the day to follow and hence, it is essential to start your day on a good note. Developing a healthy morning routine can increase your efficiency and productivity throughout the day. Cut through the chaos of morning rush by incorporating these morning routine habits and kick-start your day on a happy note:

Drink Water

As soon as you open your eyes, catch hold of a water bottle instead of your mobile phone. Drinking water first thing in the morning is known to improve metabolism and to flush out toxins from the body. Apart from this, it helps in keeping your body hydrated through the day – especially on busy days where you don’t even remember to drink a glass of water. How much water should you drink? Well, there can never be a right answer to this. Drink as much as you can. Start this routine with a glass of water and gradually increase it to a litre of water every morning.

Stay Away from Mobile Phone

Since mobile phones have replaced alarm clocks, the first thing a person does is scrolls through their mobile notifications in the morning after opening their eyes. An American Mental Health study research suggests that reading work-related emails and texts first thing in the morning is known to escalate stress and anxiety levels in humans. Stay away from your phone in the morning hours. Devote the first couple of your waking hours to recreational activities like stretching, workout, listening to music or reading.

Exercise in the morning

The benefits of exercising are aplenty. Physical exercise is known to get rid of stress, tension and anxiety thereby improving blood circulation in the body, strengthening immune system, improving metabolism and better sleep habits. Starting your day with exercise keeps your body energised throughout the day. It helps in combating fatigue and exhaustion.

Meditate

Meditation has various physical and mental health benefits. It helps in increasing concentration and focus along with reducing stress levels. It also keeps anxiety and panic at bay. Starting your day with a few minutes of meditation in the morning can result in high productivity and calmness throughout the day.

Devote time to learn something new

Morning hour is the best time to concentrate on learning or developing a new skill. Devote the morning hours to learning something new. It can be related to honing your professional skills or getting better at a hobby that you never found time for before. People who love reading can devote the morning hours to reading books.

Concentrate on what you are doing / Tame your thoughts

Learn to live in the moment. Every morning we wake up with a rush and keep mentally preparing for the day ahead without focussing on what we are doing. Brushing your teeth, drinking water, eating breakfast; everything is finished off in a jiffy. Stop doing that. Enjoy brushing your teeth, enjoy your meal – be mindful of what you are doing instead of always being in a rush of thoughts about what lies ahead.

Plan for your morning

The morning rush is often caused due to waking up late or being unprepared for the morning. Every day you are running late, but every night you tend to stretch yourself to the farthest limit of sleeping time. Stop doing this. Instead, invest your time in preparing for your morning. Set the alarm an hour early than your usual time. Prepare for your morning the night before going to bed. Iron your clothes and arrange everything in one place to avoid the chaos in the morning.

Your morning routine can make or break your day. Hence, it is imperative to form a healthy morning routine. A chaotic start to the day will end up in bigger chaos by the end of the day, and nobody wants to live a life like that. Follow these simple, healthy morning rituals and see the difference for yourself.