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I’ve been writing a journal since the age of 12! I started with one of those diaries with a small padlock on it. I purchased it because it seemed cute, and started to scribble my thoughts into it. As I grew old, I started to purchase fancy pink diaries and that was my guilty pleasure because I hid it. I didn’t let my friends know about my fancy pink diary because a 17-year-old is not supposed to have a pink diary full of thoughts. It was frowned upon. I moved to subtle diaries and eventually an app on my laptop was my diary.

It was a long journey, writing all those unheard thoughts and hiding it from the world. The journey of my thoughts from paper to technology! It almost seems like my journal is my friend. It’s a friend I met in the park and thought, oh she is fun and now she is a habit!

Sometimes habits break, you grow out of them. I did too! I moved on in life and with all the hustles in life, I one day found myself in the shrink’s office. I had been battling anxiety and after a few sessions, my psychologist suggested me to pen down my thoughts. She told me that writing things would help me release my built up emotions, and will make me feel lighter!

I went back home, chose a diary from my collection which sat in my shelf calmly. Even though I stopped writing, I bought diaries. Maybe, I was guilty of betraying my only constant friend. I wasn’t sure if I was ready to go back and make that commitment, loving it the way I used to! I started to write, and there I was back to the paper.

Within a few weeks, I started to feel better! I may still have anxiety, but I do not feel lonely anymore. I have a friend, a friend for life- My Journal!

Reasons One Should Write A Journal:
It’s Your Safe Place
It’s Your Safe Place
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Your journal is a safe place. You can vent out all you want! Had a fight with your best friend? Vent it out! Having troubles with your partner but can’t seem to say it out loud? Vent it down! Family Issues? Your journal will listen to you!

No matter what it is, you can confide in your journal. It wouldn’t betray you, wouldn’t get bored of you and will never disappoint you. It will be your friend who is always ready to listen to everything you have to say!

You wouldn’t have to keep your feelings bottled up, your journal would be more than happy to listen to you.

Helps You Track Your Own Behavior Patterns
Helps You Track Your Own Behavior Patterns
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By writing a journal you can keep a track of your behavioral pattern which will help you handle situations better. Once you are more aware of your behavioral patterns, you become more self-aware. It will help you improve your relationship with yourself. You would know better how to handle your own emotions, and this will help you react better to situations in a strategized manner.

Explore Your Creativity
Explore Your Creativity
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The more you write, the more you become connected to your inner-self. You may start to write just facts about what happened during the day, and you’ll slowly start to notice that you are penning down your thoughts into the journal. Your journal is going to listen, and when you start to trust your journal and write more. You may feel a weird sense of being appreciated, and you definitely will be more creative. You’d have a platform to relieve all that creativity! You can write about all those ideas, all those beautiful thoughts in your head which you’re afraid to say out loud.

Makes You Feel Good About Yourself
Makes You Feel Good About Yourself
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You tell your journal everything and record your victories in it! You tell it how, when & why you achieved something. It is not only when you win something, but there are little things in life which one feels is an achievement, you do scribble those little moments in your diary!

You not only vent out your disappointments but your victories as well. When you feel low, go back to your journal and read about your victories that will definitely make you feel better about yourself.

Helps You Make Better Decisions In Life
Helps You Make Better Decisions In Life
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Writing a journal may help you become more aware of your actions, and about your choices in life. It lets you keep a track of all your actions, you can always go back and read what you did wrong, and right. You can go back and recall your actions from the past. This can be used as a major advantage, you can use the mistakes from the past to strategize your future actions. You can easily avoid the same mistakes!

Make a new friend today, start writing your journal and maybe someone, someday would publish it!

Staying fit is not just about having a thin waistline and attractive physique! Being fit prepares your body to cope up with the mental and physical stress and keeps all the severe diseases at bay. With a healthy body and mind, comes the much-needed confidence that has a positive impact on your relationships and you are able to enjoy a more energetic and happier life.

Each one of us, especially youths desires to score great bodies like celebrities. You know what we are talking about- the chiseled abs, great collar bones, sleek arms, toned legs, and skinny thighs. What inspires us most is when we see a sensuous actress walking on the ramp with a figure-hugging dress or when our favorite actor takes his shirt off and we can’t help but notice his bulging pecs.

Yes, we know right now you must be imagining Bradley Cooper walking shirtless on a beach or Dwayne Johnson with his huge muscles. Trust me, girls & boys, you cannot blame yourself! Checking shirtless and bikini pictures of hot Hollywood celebrities have been our guilty pleasure for a really long time, and we just cannot stop now.

But are you familiar with the fact that these celebrities spend hours working out every day to get a desirable body and abstain from any type of fatty meals? (Do you regret the cheeseburger that you ate for lunch?) A lot of passion and dedication are required along with the right training to stay in shape. So, let’s have a look at our favorite Hollywood celebrities’ workout regime that they follow every day to stay in shape.

Kendall Jenner

 

Kendall Jenner
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This long-legged, top cat walker of Victoria Secrets has got the body to die for. Kendall Jenner loves working on her abs and she does crunches while watching TV. Gunner Peterson, her trainer has said in an interview with US weekly that Kendall Jenner is a master of full-body exercises like squats, pull-ups, and deadlifts.

Blake Lively
Blake Lively
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Blake Lively trains five to six times a week. Her trainer, Saladino make her do 3-4 exercises for her shoulder and arms that are repeated for 3-4 rounds completing 8-10 repetitions. Her workout finishes with cardio or 20-30 minutes on the treadmill. When traveling, she does bodyweight exercises like mobility exercises, walking lunges, pushups, and planks.

Demi Moore
Demi Moore
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The 56-year old Demi Moore has got a great body that most of the women would kill for. She hasn’t aged a bit. Demi Moore strictly follows the anti-aging raw vegan diet full of fruits, organic vegetables, green juices, smoothies, and soup, and swear by yoga workouts. In her 40’s she used to follow intense exercise sessions that included long-distance cycling, weightlifting and running six miles a day. But these days, her workout mainly includes yoga and Pilates that help her build lean muscles, strengthens her core, and reduce stress.

Beyoncé
Beyoncé
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This 37-year old famous American singer does a lot of aerobic and weight training to maintain her hourglass figure. Being a mother of three kids, Beyoncé is always on the go. Even if she has a few minutes, she likes to burn a few extra calories by doing squats, lunges, and planks. Dancing is what keeps her active and help burn major calories.

Chris Evans
Chris Evans
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The ‘Captain America’ is blessed with good looks but he actually works really hard to maintain his hot superhero body. His training regimen includes traditional lifting exercises, such as weighted dips, deadlifts, shoulder presses, chin-ups, squats, and incline bench presses. For his role of Captain America, Chris Evans focused more on working out two muscle groups in each training session. He also added gymnastics and some plyometric to his workouts.

Liam Hemsworth
Liam Hemsworth
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With a perfect body and dashing looks, Liam Hemsworth is quite popular among female fans for his well-toned body. He follows the pyramid workout on Monday. It starts with 10 minutes on the rowing machine for warming up. Which is followed by pushups, pull ups, bodyweight squats, stiff-legged deadlifts, hanging knee raises and ends with 10 mins rowing to cool down. This 29-year old Hunger Games star switched to veganism in the year 2015 due to health reasons.

Bradley Cooper
Bradley Cooper
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Bradley Cooper follows a strict workout schedule that consists of bench press followed immediately by pushups that help him get decent cardio without having to hit the treadmill. It triggers more muscle growth and reduces fat in record time. Bradley Cooper’s personal trainer, Ramona Braganza has developed a 3-2-1 workout system for him. It helps him to lose fat, build muscles, and increase fitness. He follows a low-calorie and high protein diet and consumes proteins, eggs, fish, nuts, and pulses, which are all rich in proteins.

Zac Efron
Zac Efron
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For his role in Baywatch, Zac gained about 10 pounds of muscle weight in about a year. He did abdominal exercises every other day to get those chiseled abs. To prepare himself for the movie, he spent the final 12 weeks doing high-intensity interval training. He completely cut out carbs and sugars from his diet. And stayed away from all highly refined, processed foods with a big no to flour products.

A lot of hard work, intense exercises, and total abstain from fat and sugars goes behind maintaining a fit and healthy body that all these Hollywood celebrities swear by.

Drinking black coffee has numerous health benefits since it is the powerhouse of anti-oxidants and nutrients. Black Coffee has Vitamin B2, B3, and B5. There are two types of people when it comes to coffee; A. Coffee Lovers & B. Black coffee lovers because health conscious. For a lot of people coffee fuels their day. Science suggests that rather have black coffee because of all the benefits. It can heal if consumed the right way. Here’s why having black coffee can help mental health.

Health Benefits Of Black Coffee
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1.    For Intelligence & Memory

One of the components of Coffee is a psychoactive stimulant which reacts with the body when it’s consumed. This improves cognitive functioning, which later helps in making you smart over a time period. Intake of Black Coffee enhances brain function & boosts memory power. With growing old, the chances of having dementia, Parkinson’s, Alzheimer’s increase. Having black coffee helps to keep the brain & nerves active to keep all these health issues at bay.

2.    Helps in Depression & Stress

With Depression & stress becoming a fashionable routine, a cup of black coffee can reduce the stress caused due to daily struggle & other factors. The neurotransmitters dopamine, serotonin, noradrenaline that elevates the mood, also known as happy hormones are increased with coffee intake. The increased production of these neurotransmitters stimulates the CNS (central nervous system). This helps in reducing the stress and helps in recovering from Depression. Drinking coffee can make a person happy which helps in keeping depression at bay. One of the ways to reduce the chances of depression or fighting depression.

Just as many benefits for mental health, black coffee also has great physical health benefits. Following are the few listed-

3.    Best Pre-Work Out Drink

People who love working out, know how beneficial Black Coffee is. It boosts your physical performance. Coffee increases Epinephrine levels in the blood that prepares you for intense physical activeness. It also breaks down stored body fat & releases fat cells into the bloodstream in the form of free fatty acids.

4.    Fat-burning Beverage

Black coffee helps in rapid weight loss, boosts your metabolism by approximately 50%. It also burns the fat in the tummy. It also stimulates the nervous system which signals the body to break down the fat cells and use them as a source of energy as opposed to glycogen.

5.    Good on Liver

This beverage helps in preventing liver cancer, hepatitis & alcoholic cirrhosis (Alcoholic liver disease is a term that encompasses the liver manifestations of alcohol overconsumption). If your consumption of Black Coffee is 4 cups or more per day, you have 80% lower chances of developing any liver disease. Coffee helps by lowering the level of harmful liver enzymes in the blood.

6.    Stomach Cleanser

Black coffee is a beneficial cleanser i.e. it helps cleansing your stomach. Consuming black coffee makes you urinate more than usual. It flushes out toxins & bacteria from your stomach in the form of urine.

Now that you know Black Coffee’s benefits on mental & physical health, it’s also well known to everyone how it’s helpful in keeping high health risks at bay. Women are constantly bothered about aging. Guess what? Black coffee helps you age gracefully. It keeps your body & mind young. Having mentioned earlier, black coffee helps keeping high health risks at bay.

7.    Lowering High Health Risks

Black Coffee helps in controlling diabetes by increasing insulin production. Caffeinated & decaffeinated coffee helps in prevention of diabetes. Black Coffee helps in prevention of certain types of cancer such as liver, breast, colon, etc. It reduces inflammation which is one of the main reasons of developing tumor. Furthermore, consuming too much does increase blood pressure but it diminishes over time. It also improves cardiovascular diseases including heart stroke.

With all this information about Black Coffee being beneficial, you may want to keep aside the taste of it and actually consider how important it could be to our body & health.

Oh, God! It’s that time of the month again!

The killer cramps, non-stop bleeding, fear of staining the bed sheet & clothes – the list is endless! “Periods” – that’s surely not a disease, it is a sign that your system is fit and fine but going through the tribulations of those days is like hell for most of you. You cannot sit at a place or at a posture for long, you need a cushion for your back and a hot bag for the stomach. People surrounding you say that “why are you being so cranky?”

You crave for some specific kind of food too! But keeping your fitness in mind, you should eat the right kind of food items during this time of the month. Read below & know more about them:

Ginger
Ginger
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Ginger is one of the common ingredients in most of our Indian dishes. It is a grandma recipe and that’s why it is bound to work wonders when you are going through those traumatic pain. Sipping fresh ginger water helps a lot in curbing the abdominal pain. During the first 3 days of menstruation, if you take 1 gram of ginger powder and mix it in hot water followed by a slice of lemon – it will ease your pain a lot. The effect of ginger is as strong as the drugs mefenamic acid and ibuprofen which are anti-inflammatory painkillers.

Salmon
Salmon
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Research and studies reveal that women who consume omega-3S experience milder periods-pain as compared to the rest. Omega-3S contains anti-inflammatory fats which you will get in sufficient quantity in salmon, mackerel, trout, and sardines. So, if you start consuming salmon at least twice a week, you will be fitter during your menstruation days. Additionally, you can also have walnuts or flaxseeds too!

Green Vegetables
Green Vegetables
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Green leafy vegetables are never on top of anyone’s craving list – right? Kale, broccoli, spinach and every other green leafy veggies are really rich in magnesium which has anti-cramping qualities. Thus, consumption of these food items either in your soups, smoothies, salads, or curry would help you ease the menstrual pain a lot. Apart from magnesium, these green veggies carry vitamin A, B6, C, E, calcium, and potassium too. All these ingredients are great at alleviating your PMS symptoms.

Yoghurt
Yoghurt
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Yoghurt is full of calcium which has been found to help ease menstrual cramps. Not only that, one large study found a diet with calcium-rich dairy products lowered the risk for developing PMS by as much as 40% (yes please!) Probiotic yoghurt always contains “friendly” bacteria which supports a healthy digestive system and may help to ease persistent bloating.

Bananas
Bananas
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One of the worst feelings during menstruation cramps is that bloated feeling. Bananas are rich in potassium and vitamin B6 and these ingredients make bananas a strong contender in alleviating your menstrual cramps and pains. Have it during breakfast or before lunch and it will relieve you much,

Dark Chocolates
Dark Chocolates
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Some women crave for chocolates during this time of the month and having that is absolutely fine. But replacing that with dark chocolate would be a better idea. Dark chocolate is a great source of magnesium and that will really ease your cramps and pains.

Papaya
Papaya
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Papaya has amazing health benefits. It is low in sugar, rich in fiber, full of antioxidants, helps in easy digestion, and low in calories. It also has a rich source of magnesium, Vitamin A, potassium, and Vitamin C – all these are ingredients that your body requires to treat the menstrual cramps. Have a bowl of papaya or make papaya shake or smoothie and see the difference.

What is Vitamin B12?

Vitamin B12 is one of eight B Vitamins. It is an essential water-soluble vitamin which is involved in the metabolism of every cell of the human body. They are essential for the cognition & physiological functions of the body! To be more specific, it helps your body cells, with the functioning of nerve cells, and creation of DNA in new cells. Vitamin B12 is often referred to as cobalamin.

Why is Vitamin B12 important?
Why is Vitamin B12 important?
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Since Vitamin B12 is a crucial Vitamin, it has some major functions. Some of them are:

  • Produces Red Blood Cells

Vitamin B12 helps in the production of red blood cells and low on Vitamin B12, prevents the proper development of the red blood cells which can result in some prolonged health problems like anemia.

  • Helps your Bones become Stronger

For stronger bones, one needs Vitamin B12. It is was discovered that people who had osteoporosis, were low on Vitamin B12. It provides bones with the minerals which make them strong and prevent them from becoming fragile.

  • Helps prevent Birth Defects

Vitamin B12 help in fetus brain & nervous system development, which may help in the reduction of birth defects. Thereby, an adequate amount of Vitamin B12 is very important for pregnant women.

  • Prevents Ageing & Keeps you looking young

When the DNA replication doesn’t happen properly, one may tend to age faster. Since Vitamin B12 helps in the development of new DNA cells, it may help the aging process to slow down.

  • Improves your mood

Vitamin B12 helps with the production of a chemical called serotonin, which helps regulate mood. Lack of Vitamin B12 can cause problems like depression & anxiety.

  • Prevents Nerve Damage

A study revealed that deficiency of Vitamin B12 contributes to poor memory performance. It has often been associated with memory loss and dementia in adults. Research also revealed that Alzheimer patients are low on Vitamin B12.

  • Improves Energy

All B Vitamins play an important role in the production of energy in the body.

  • Your Heart Needs It

One of the major functions of Vitamin B12 is to remove the dangerous protein homocysteine from your blood. If you allow it to flow through your blood, it may damage your arteries which may lead to inflammation & heart diseases. Hence, it keeps your heart happy!

What are the Signs & Symptoms of Vitamin B12 Deficiency?

Since there are many health risks involved with the deficiency of Vitamin B12, therefore it is very important to identify the signs & symptoms. Some of them are:

  • Pale Skin

Vitamin B12 deficiency can prevent the proper product of red blood cells, someone who is low on Vitamin B12 may have pale or jaundiced skin.

  • Fatigue, Weakness or Lightheadedness

It is a very common symptom of Vitamin B12 deficiency. It is one of the earliest & ignored symptom as well. Since your body can not produce enough red blood cells to effectively transport oxygen throughout your body, and this makes you feel tired all the time.

  • Problems with Walking & Movement

When B12 deficiency is untreated for a really long time, it may cause problems with one’s mobility. It is usually seen in the elderly but sometimes in young people who have has severe Vitamin B12 deficiency.

  • Dizziness, Heart Palpitations & Breathlessness

Although these symptoms may have many causes, Vitamin B12 is one of them. Since it helps with the production of energy & with the transportation of oxygen throughout the body, its deficiency may cause dizziness & breathlessness.

  • Sensations of Needles & Pins

Vitamin B12 may help produce fatty myelin which surrounds your nerves for protection & insulation. Due to deficiency of Vitamin B12, the nervous system is not able to function properly resulting in the sensation of needles & pins. Although this is one of the symptoms which is visible at a later stage.

  • Blurred of Disturbed Vision

Deficiency of Vitamin B12, if untreated for a really long time causes problems with the proper functioning of the nervous system, it affects the vision as well. It may damage your optic nerve which leads to your eyes.

  • Mood Changes

This is one of the most common symptoms of Vitamin B12 deficiency. Having mood swings, depression & dementia!

What are the Causes of Vitamin B12 Deficiency?
What are the Causes of Vitamin B12 Deficiency?
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There are many causes of Vitamin B12 deficiency but the most common one is a Vegetarian or Vegan diet. Since all animal-based food is high on Vitamin B12, and no plant-sourced food known for Vitamin B12, thereby vegetarians have a high chance of being deficient on Vitamin B12.

Another major reason for Vitamin B12 deficiency is aging. Since the stomach produces less acid, so the body absorbs less of Vitamin B12. Other reasons could be diabetes and alcohol abuse.

What foods are high on Vitamin B12?
What foods are high on Vitamin B12?
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In order to make sure that your body gets a sufficient dose of Vitamin B12, there are a few food items one can consume which are high on Vitamin B12:

  • Chicken: A really good source of Vitamin B12, it has about 13.7 micrograms per cup.
  • Oysters: Fond of Seafood? Well, the fancy delicacy has about 10.2 milligrams per 3 ounces.
  • Eggs: They are one of the best sources of Vitamin B12!
  • Crab: Another seafood item, and delicious as well! It contains 9.8 micrograms per 3 ounces.
  • Tuna: One of the most popular fish food item is a really great source of Vitamin B12.
  • Sardines: Did you know that these tiny fishes are really high on Vitamin B12!
  • Shrimp: While the source of Vitamin B12 is really high in shrimps, they are super delicious!
  • Pork Chops: So, anyone who eats pork will definitely get a sufficient amount of Vitamin 12 in their diet!

Since not everyone eats Non-Veg, There are a few Vegetarian food items one can consume to make sure they are getting enough amount of Vitamin B12. They are:

  • Curd & Milk: Dairy products like yoghurt are a good source of Vitamin B12 which is about 1.1 micrograms per 8 ounces. Even milk is a good source with about 1.2 micrograms per cup.
  • Cheese: Everyone loves cheese! Cheese like Ricotta Cheese, Swiss Cheese, Mozzarella Cheese & Cottage Cheese is a source of Vitamin B12 as well.
  • Fortified Cereals: Easy & Healthy breakfast cereals are a source of Vitamin B12 as well!
  • Shitake Mushrooms: An amazing & delicious source of Vitamin B12.
  • Soy: Fond of soy? Well, it is a good source of the Vitamin too!
  • Nutritional Yeast: There are many food items which contain nutritional yeast like sugarcane.

These are a few food items one can take to prevent or cure the deficiency of Vitamin B12. One can also take Vitamin B12 supplements with doctors consultation!

Back in the days, it was running, playing any sports, brisk walking and not eating junk food that was considered to staying fit. Now that it’s the 21st Century where technology has crept into our lives like a layer of air only you can see it everywhere. The evolution of technology has taken over a lot of areas in our day-to-day lives. In fact, it has changed the entire game of living lives. One wakes to technology and works with & for technology. As much as it has its disadvantages, there are overwhelmingly impressive advantages too. One of them is ‘Fitness’. Technology took over fitness as well in the past few years. Fitness Bands, came in to notice in almost mid-2000s. They caught everyone’s attention when Apple launched its smartwatch which was smart enough to monitor your heart-beats too.

Well, going back to the early 20 and 21st century, technology was making improvements which is when they invented activity trackers, now Fitness trackers. The whole idea of the device is to monitor an individual’s activity in order to stay fit & healthy. It keeps a close watch at your steps, heart rate, quality of sleep, calorie intake and a lot of other things. Moreover, there has been a buzz about how it helps losing weight. And how? Let’s learn the benefits of fitness bands (which also happens to be the purpose of this blog)

  1. Helps in “Goal Setting”
Helps in “Goal Setting”
Image Source – Google

A key feature of all the fitness trackers is to help you set some goals and achieve them. These keep you engrossed in the process. Call it, unfortunately, but they won’t let you forget your “Goals”.

  1. Keeps you active
Keeps you active
Image Source – Google

Fitness trackers constantly keep you on your toes also helps to keep fitness your avocation. One of the prime features of fitness bands is to track your activity, wherein they keep a trail of your activities. The most impressive and asked for feature is where it keeps a count of your steps. A lot of people, mostly in their growing-old age bracket uses them to keep the count of their daily steps. It helps them in achieving their goals for each day, as per them walking is the ultimate routine for staying fit.

  1. Tracks your heart rate
Tracks your heart rate
Image Source – Google

The most useful feature of fitness bands is that they track your heart rate. In today’s world, we know how important is keeping our heart happy & healthy. They keep an eye on your heart rate all day and updates you if senses something serious. Well, it’s hard to trust in gadgets but we’re developing.

  1. Helps in Scheduling Sleep
Helps in Scheduling Sleep
Image Source – Google

In the time and era of people turning into owls, in a metamorphic manner. Productivity at work, focus at study requires proper sleep. Insufficient sleep can increase stress and may end up resulting unhealthy for our mind & body. Fitness bands remind you of the sleeping time & provide you with the conventional sleep routine.

  1. Form healthy habits
Form healthy habits
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Fitness bands help you in forming superior habits. It gets you habitual of a healthy routine.

With all these and many more benefits of fitness bands. They’ve gone next level with introducing social features as well. Now with a fitness band or activity tracker, you can also view your notifications or even more surprisingly have access to your playlist that’s originally in your phone.

Well, it’s rightly said and unbelievably correct, “Digital ho raha hain India!”

Blackberry is one of the most underrated fruit. Although blackberries are native to Europe, they are now grown in many countries across the world all year round. Many people do not like eating blackberries, but they have some really astonishing health benefits! Let’s take a look at a few of them:

Introduction
Image Source – Google
  • Blackberries Help Lose Weight

Blackberries are rich in fiber which is why they help with bowel movement resulting in a better digestive system. This helps to cure problems like constipation & other digestion issues. Since blackberries are high on fiber, they keep your stomach fuller for a longer period of time which prevents one from binge eating which definitely helps with weight loss. So, if you’re trying to avoid junk while in office, trying eating blackberries!

  • Blackberries help in improving Brain Functioning

Rich in polyphenol, blackberries have a really strong effect on your brain. It really helps in improving your cognition & motor skills! It also has mineral manganese, deficiency of which can cause epilepsy. This benefit was introduced in 2009 published in the European Nutritional Neuroscience Journal.

  • Blackberries help reduce the risk of Cardiovascular Diseases

High in antioxidants such as anthocyanin & presence of flavanols make them really good for your heart! Presence of magnesium & fiber in blackberries helps you stimulate a smooth blood flow which prevents the arteries from getting blocked. This makes blackberries heart healthy.

  • Blackberries help increase Immunity

Blackberries are high on Vitamin C, which improves immunity. It is one of the richest sources of Vitamin C which is why regular intake of blackberries help combat infections and prevents you from falling sick.

  • Blackberries help improve Vision

Blackberries are high in Vitamin C, Lutein & antioxidants, which are known to improve vision. Vitamin C helps in strengthening your vision and prevent it from weakening. Lutein shields your eyes from the harmful UV Rays by forming a pigment called macula, right behind your retina. Antioxidants, keeping your eyes young may help delay the age-related vision problems. Blackberries are also high in Vitamin A, which is a known source of improving eyesight.

  • Blackberries help prevent Cancer

Yes! Blackberries help to prevent cancer due to the micronutrients present in them. According to a study published in Nutrition and Cancer by researchers of the National Institute for Occupational Safety and Health, blackberries have chemo-preventive effects. They may also prevent the spread of a tumor and spread of cancer cell.

  • Blackberries help maintain Healthy Bones

Blackberries are high on Vitamin K, Vitamin A & Vital minerals like Magnesium & Calcium which is why it helps in keeping your bones healthy.  This may help prevent diseases like Arthritis & Osteoporosis.

  • Helps with Normal Blood Clotting

Since blackberries are high on Vitamin K, which helps with normal blood clotting. This helps with the prevention of excessive blood loss in case of injuries!

  • Healthy Skin & Hair

One of the biggest concern we have is maintaining flawless skin & healthy hair. Blackberries are composed of more than 85 percent water & has a lot of fiber, it helps in maintaining the elasticity of the skin. It has multiple skin-friendly vitamins like Vitamin C, Vitamin E & Antioxidants. Where Vitamin E helps to maintain skin fats, which is why it helps prevent wrinkles. Vitamin C not only helps with building up immunity, but it also helps with the formation & strengthening of collagen structure which is the basis of connective tissue & thus aids in keeping the skin toned & tightened.

The antioxidants present in blackberries helps to fight the harmful & damaging effects of the pollutants in the environment on the hair. This is why blackberries may help add shine & volume to your hair.

  • Blackberries are useful in Pregnancy

Presence of folate makes blackberries really beneficial for pregnant women. Folate helps with optimum growth of cells & tissues which is why it helps in preventing birth defects in babies. It is also healthy for the mother. Vitamin C, Iron, Calcium, magnesium, phosphorous & other antioxidants helping the mother to stay fit. It will help the would-be mother in maintaining immunity & stay healthy.

So, blackberries have several benefits. Blackberries are not only healthy but delicious which makes it a perfect snack!

Ginger is one of the easily available spices which is used profusely in Indian cuisine. But do you know ginger is actually a flowering plant whose rhizome or root portion is consumed? Ginger is native to Southeast Asia and was later transported to other parts of the world. The strong smell of ginger is an energy booster and relives various diseases. Ginger is loaded with healthy nutrients and bioactive compounds that have various health benefits. So, not only for the refreshing cup of tea in morning and evening but ginger is way more useful!

Explore Various Health Benefits of Ginger:
Gingerol Has Anti-Inflammatory & Antioxidant Properties

Ginger belongs to the Zingiberaceae family and is closely associated with turmeric, cardamom, and galangal. In fact, raw ginger and turmeric look almost the same. We use the root or rhizome part of ginger as a spice in various food and drinks. This ginger is a traditional medicine that helps in digestion, reduces nausea, and also aids in fighting against flu or the common cold. That strong smell of ginger comes from the natural oil of ginger named gingerol. This gingerol is responsible for the medicinal properties in ginger. It carries anti-inflammatory and antioxidant properties which gives you a long, stress-free, and bright life. You may use it fresh, powdered, juice, or dried forms!

Treats Nausea & Morning Sickness

Ginger is believed to cure morning sickness, seasickness, and nausea. People who were susceptible to seasickness used to munch on ginger in ancient times. If you are suffering from nausea post any kind of surgery, then having ginger slices or ginger tea may prevent this nausea. It is also prescribed for cancer patients who are undergoing chemotherapy. Those pregnant women who have a tough time vomiting in the morning or at any time of the day can take ginger to mitigate this problem. But you must consult your doctor to know the exact dosage of ginger. But 1-1.5 grams of ginger is ok for consumption.

Ginger Relieves Muscle Pain & Soreness

In a recent study, it was revealed that the consumption of 2 grams of ginger daily reduced muscle pain among people performing elbow exercises. If you have joined gym recently and having pain or soreness in your body, then a daily consumption of ginger is suggested for easy relief. But remember that this is not a painkiller medicine that would give you some immediate relief. But consumption of ginger regularly would give you great results.

Ginger Helps In Osteoarthritis

Osteoarthritis is a common health problem these days. It leads to degeneration of the joints in the body leading to stiffness in the joints and joint pain. 247 people with osteoarthritis were studies and they were told to consume ginger daily. Those who consumed ginger regularly shown improvement and required less pain-related medication. The anti-inflammatory properties of ginger help in reduction of this osteoarthritis pain.

Blood Sugar & Heart Diseases Are Checked

Ginger has been found extremely useful in lowering the level of sugar in the blood. A research was conducted on 41 people with Type 2 Diabetes and they were given 2 grams of ginger powder daily and that led to lowering of blood sugar level by 12%. People who consume ginger in some form daily have a better heart condition. So, make it a practice to have ginger in your tea or soup or food and stay healthy!

Ginger Helps In Checking Indigestion

Ginger has been found beneficial in treating chronic indigestion. That’s why it is used as a spice in heavy food items too. In chronic indigestion or dyspepsia, there is a regular pain and discomfort in the upper part of the stomach. Emptying the stomach is a big problem among people who suffer from dyspepsia and ginger tea helps here.

Immensely Helpful In Reducing Menstrual Pain

There are very few women in this world who don’t suffer from menstrual pain which is also known as dysmenorrhea. Some women experience huge pain while some have mild pain and for all of them, ginger can play a crucial role. As said earlier that ginger helps in reduction of pain, it can also help in reduction of menstrual pain too. So, next time when your periods arrive, dint forget to munch some ginger slices or make ginger tea for easy-moving periods.

Ginger In Retaining Your Beauty

Regular consumption of ginger would make your body physically fit for sure but if you use ginger topically then also it would yield great results. Application of fresh ginger on the areas of your skin which have white marks or scars would give you an even tone skin. You may combine ½ cup sugar, 1/4th cup olive oil, 2 tsp of freshly grated ginger, and a dash of lemon zest to make a body scrub. This scrub would help you reduce cellulite.

There are antiseptic properties in ginger and that would help you get rid of dandruff too. You have to mix two parts of freshly grated ginger in three parts of olive or sesame oil and massage on your scalp. You may use ginger oil also for this purpose and keep it for 25 minutes before washing with shampoo. Do you know that ginger contains at least 40 antioxidant properties? So, actually, you can age in reverse by bringing more ginger in your food and drinks.

Enjoy a pain-free, stress-free, and beautifully fit life with the inclusion of ginger in your food and drinks!

In an era where looks matter the most. One just doesn’t have to be physically appealing to make impressions but it’s sort of running up to a way of living & earning. Stuck in such generation are those who are trying constantly to escape issues like depression, anxiety, panic disorder and more such mental disorders due to ample reasons. Reasons that begins with personal issues to endless reasons. There isn’t a particular cause for deteriorating mental health. People focus on staying healthy & fit by going to the gym, exercising, eating healthy, to enhance their physical appearance. What we don’t realize is mental health is as important as physical health! After reading this blog, you’ll have 5 easy & effecting ways to keep your mental health fit.

1. Practice Self-Reflection
Practice Self-Reflection
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Out of all the things that affect our mental health, not knowing ourselves affect us the most. Once a person knows themselves. They’ll know how to tackle the problems that the world throws at them. Every day take out at least 15 minutes of your day to self-reflect. By self-reflect, talk to yourself because no one is judging you. Spend some time alone, let out your emotions, and cry if you wish to. Self-reflection helps in learning about our fundamental nature, purpose & essence. Stand in front of the mirror and assess what you see in the reflection. Assessing a reflection is helpful in learning what you perceive.

2. Know Yourself
Know Yourself
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Identify your weaknesses & strengths. Try and gather information about yourself, such as how do you react to certain things, how do you work & grasp things while learning. When you know your weaknesses, you can work on them. Set up some goals for yourself to overcome those weaknesses. Knowing your strength you’d know where to work and how much you can work without overexerting your brain. Individuals need to know their strong & weak points in order to attain what they actually need while moving further in life.

3. Work Out or Brain Muscles
Work Out or Brain Muscles
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As much as working out is important for physical health. It is equally important for mental health as well. While we’re working out our body muscles, this process delivers oxygen to our brain which further helps in improving memory, reasoning abilities & reaction times. Working out brain muscles also mean work your brain out too. For this, you can watch game shows, quiz shows. While you watch and get entertained try answering the question to exercise general knowledge.

4. Find a Hobby
Image Source - Google
Image Source – Google

Diverting our mental energy toward learning something new, you can stay mentally fit & active as well. Learning something new or developing a liking for something new gives they ‘Grey Matter’ a workout and builds neural pathways in the brain. For those who will wonder what grey matter is, it’s a part of CNS (Central nervous system) Go out, start reading if you like reading. Find new books of your interest. With finding a new hobby for yourself you can cover the previous point as well. While you learn a new hobby you can work out as well. Look out for a hobby like dancing, swimming, aerobics, opting for your favorite sports.

5. Love Life
Love Life
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Out of everything that you may do this one works the best and for the best! Coming from my personal experience, unless you love and appreciate what you have been blessed with you won’t make much far. We have been blessed this life, wake up every morning rather than checking Instagram, WhatsApp or any other social platforms, appreciate the fact you woke up. We forget to appreciate life, the process of living life while busy making money and running after things that won’t add to our life experiences. Meet your friends, spend time with your family & friends, fall in love, meet and make new friends, join a club, have a random conversation and get to know people you come across. There’s so much more to life than what we think or what we run after.

Mental health is important, an essential part of our lives revolve around how we perceive things and react to them. Efforts taken to stay physically fit has to be equal to efforts taken to keep your mental health fit.

It wouldn’t be entirely incorrect to say that social media has taken over our lives. Be it the boardroom debates or bedroom discussions, people unknowingly tend to introduce social media to every part of their life, which becomes unavoidable after a certain point of time. And talk about the stress of keeping up with the glamorous lifestyle of others portrayed in social media, which is far away from the real truth most of the time.

According to a survey, an average person spends a minimum of 1 hour 50 minutes per day browsing internet and scrolling through apps. The wastage of time is just one of the many side effects of addiction to social media. It twists your version of reality and lends a superficial perspective of things that stop you from gaining a deeper insight into important aspects of life.

Of course, we cannot ignore the multiple benefits of social media that make our lives cool and convenient. But one also cannot simply overlook the stress and pressure it brings on a daily basis, which can be quite overwhelming at times. Therefore, social media hiatus every once in a while is a must.

Here are a few mental health benefits of the temporary social media detox.

Reconnect With the Real World    
Reconnect With the Real World    
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You may have hundreds of friends on Facebook and thousands of followers on Instagram. And you might connect well with them online. But have you ever tried to connect with those people in person? The social media restrict in-person human contact and sometimes leaves us feeling lonely and isolated. Taking a break from it lets you reconnect with the people who matter to you and are an important part of your life.

Save Time to Try Out New Things
Save Time to Try Out New Things
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Admit it or not, we are all guilty of wasting time on social media. Think of all the hours you’ll save yourself from social media cleanse? It can be utilized in doing something creative and productive like reading, writing, trying adventure activities or pursuing hobbies that improves your life. Taking a break from social media is the best way to spend time doing what you love to do.

Your Privacy is Intact
Your Privacy is Intact
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Posting pictures on the social media of every event or check-in to every holiday destination is not necessary? But people still do it willingly without even analyzing its repercussions. Social media might be a convenient way to stay in touch with your people but at the cost of access to your personal information. That keeps your privacy at a risk. Taking a social media detox involves deleting the unnecessary apps and accounts that help provide with the best possible privacy protection.

No More FOMO
No More FOMO
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Social media is addictive. It keeps you updated on what your friends are up to, the new things they are buying or the new activities they are trying. That ultimately becomes your obsession. You want to know about everything they are doing in their life, which gives birth to the fear of missing out (FOMO) on certain things that they are doing or the places they are going but you cannot somehow. Maintaining a distance from social media for some time keeps FOMO at a bay. It helps you maintain a happy and balanced real life.

Reduces Anxiety
Reduces Anxiety
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By witnessing the achievements of their friends and loved ones on social media, people end up comparing themselves to everyone they know. That has a severe impact on their self-esteem. The use of social media also gives birth to the feeling of unhealthy competitiveness that can cause anxiety and depression. On breaking up, people stalk their exes on social media. That keeps them stuck in their past and makes it really difficult to recover from a breakup. Leaving social media for a while gives you space to relax and move on with your life.

Less Social Media Means More Sleep
Less Social Media Means More Sleep
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Talk about all the sleep you lose while stalking your crush’s pictures on Instagram that takes you to a random video, which ultimately leads to binge-watching Netflix before you even notice. Forget about the beauty sleep, you don’t even get the necessary 6-hour snooze, which leaves you tired and cranky the entire next day. Avoiding late night internet surfing will let you have a sound sleep at night. It will have an amazing effect on your mental as well as physical health.

You Live In the Moment
You Live In the Moment
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The rat race of posting each activity or life event on Facebook can be a bit too much at times. There are even people who updated their relationship status immediately after getting married or posted live videos of their wedding day. It looks like these days everything people do is to showcase on social media. That can be a mental burden at times and take you out of the moment. Cutting cords with social media for some time helps you live in the moment to the fullest. Without the unnecessary burden of taking a few pictures and showing it to your followers online.

Take a break from social media to actually live life and create memories with your favorite people!

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