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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”
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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
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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
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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
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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!

We all know Herbal Tea! But, Do we? Most of us know Herbal Tea as a hot beverage made from herbs & spices. I wouldn’t say that is wrong, but there is more to it. Did you know that herbal tea is not actually tea! Tea is made from the Camellia sinensis plant. Herbal tea is not! No tea leaves are used in herbal tea.

Herbal tea is a blend of various other leaves, flowers, roots, barks, herbs etc. Apart from having various health benefits, herbal teas usually have a vibrant flavor.

So, let’s beat the winter breeze with Herbal Tea. Here are 3 must-try tea flavors and their benefits:

Thyme Tea
Thyme Tea
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Thyme is a Mediterranean Herb from the mint family. It has many health benefits and if you’re looking forward to adding it to your daily diet, start with Thyme Tea!

Thyme tea is rich in antioxidants, vitamins & minerals.

Some health benefits of Thyme Tea are:

  • For Respiratory Problems: Thyme tea is really good for respiratory problems. It helps in relieving coughs & congestions. It is one of the most known solutions for curing a cough! Coughing non-stop? Thyme tea will make it go away!
  • Weight Loss: Thyme tea helps in optimizing your metabolism rate & suppress your appetite which is why it is really good for weight loss. It also boosts energy & delivers the body with valuable nutrients.
  • Menstrual Cramps: Good news for all the ladies! Thyme tea helps to ease menstrual cramps and help with your PMS mood swings. Ladies, Happy Much?
  • Improves Cognition: The most common excuse men will you give you for forgetting things or not understanding them is that they’ve got really poor cognition skills. Well, start serving them Thyme tea because Thymol helps increase omega-3 levels in the brain resulting in improved cognition. So, next time he says “Sorry, It isn’t me but my cognition!” You got a solution. It will make your life a lot easier! It also helps prevent age-related problems with cognition.
  • Improved Digestion: Bloating? Constipation? Upset stomach? The antibacterial properties in Thyme can help!
  • Strengthens Immune System: Thyme has high levels of vitamin C which helps with boosting your immune system. It helps with relieving cold & flu.

So, can you think of a better time to try Thyme Tea than winters? You can find Thyme tea bags online or if you’re fond of gardening, try growing them in your garden. They are really easy to grow!

Elderflower Tea
Elderflower Tea
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Elderflower is a flower of a tree and has many medicinal benefits. It used in many medicines and used as food flavoring. It has antioxidants & antiviral properties. Some benefits of Elderflower tea are:

  • Beat Cold & Flu: The most popular use of Elderflower tea is that it helps fight cold & flu. It is also known as the natural decongestant and helps clear up mucus.
  • Respiratory Problems: Sinus, Asthma, Bronchitis, Tonsillitis, Cold, Chronic Cough etc. have become really common. Elderflower tea helps with these diseases as it boosts up the immune system.
  • Dietary Benefits: Elderflower Tea helps to purify blood & eliminates water retention and bloating in the body.
  • Cholesterol Issues? Drinking Elderflower tea can help as it helps in reducing cholesterol levels in the body.
  • Viral Illness: As per many people, Elderflower tea is helpful in treating viral infections like measles, chicken pox, & shingles.

Why just winters? This tea is a must drink in all the seasons. Respiratory problems have become so common! Why not try this herbal tea and see the effects for ourselves.

Chamomile Tea
Chamomile Tea
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Chamomile is one of the most popular herbs, and it comes from daisy-like flowers of the Asteraceae plant family. Chamomile Tea is one of the most popular herbal tea. We all must have heard about Chamomile tea but have we tried it? More importantly, do we know about the health benefits of Chamomile Tea? Let’s take a look at them:

  • Helps with Sleep Problems: Insomnia? Or other sleep disorders? Chamomile Tea can help! It will help you sleep faster and have better sleep quality!
  • Menstrual Cramps: Well, good news for all the ladies. Apart from being delicious, Chamomile Tea helps ease the pain of menstrual cramps.
  • Skin Problems: Acne? Sunburn? Dark Circles? Apply Chamomile teabags on the affected areas and see it for yourself!
  • Stress Buster: In today’s world, stress has become really common and this is the most common line you are going to hear around. Well, Chamomile Tea might help! It acts as a relaxant and helps reduce stress levels!
  • Glucose Level: Chamomile Tea helps maintain glucose level in the body which is why it helps in controlling diabetes. It also helps in lowering blood sugar level.
  • Soothes Ulcer Pain: If Chamomile tea is taken regularly, it can help soothe ulcer pains. If you’ve gone through an operation for stones, it can help to prevent the reformation of the stones.
  • Migraines: Chamomile tea is known to be therapeutic and helps to get rid of migraines and severe headaches. It is known to give instant relief from severe headaches!
  • Hair Problems: Chamomile Tea is known to reduce dandruff and give instant shine to hair. You can mix it with henna, and you’ll see positive results for sure!
Fun Facts:
  • Herbal Tea is less commonly known as “Tisanes.”
  • It does not contain Caffeine.
  • Herbal Tea can be served hot or cold.
  • It can help you beat your caffeine addiction.

So, if you haven’t entered the world of Herbal Teas yet, you got to! This winters, make it about being healthy. Beat the cold with these delicious and hearty tea flavors. We know you love your chai and It may take a while to develop a taste for them. But once you do, you will love them for sure!

Staying fit means having an alert body and mind. For that, we all need energy and energy simply comes from what we eat. Therefore, eating has to be done right. Today there is no time to stay sluggish as the world is running faster than you have ever imagined. So, staying fit all the time is of prime importance otherwise you would lose the chance to be in the race. It is hard to resist those hot French fries, luscious Gulab Jamuns, or the cheesy pizza but these “rich in fat” food must be balanced with those things which have more fiber and antioxidants. The easiest thing is, of course, dry fruits. The consumption of dry fruits must be a daily thing and not a whimsical one! If you do that, your body would be prepared to fight against those bad cholesterols and toxins.

Additionally, if you are planning to shed some extra kilos, these dry fruits are perfect for you. The trick is dry fruits help in keeping your stomach full for a longer time and thus your hunger pangs are eliminated. And this helps in losing weight. Dry fruits also help in increasing metabolism and you would feel energized too.

Here are some of the dry fruits that you may consider including in your regular diet to stay fit.

Almonds

Calorie Count: 576 kcal/100 gms
Dosage: 20-30 gms or 4-7 pieces

Almonds
Image Source – Google

Almond is one of the most easily available dry fruits. They are rich in protein, antioxidants, and mono-saturated fats. Almonds also help in decreasing the bad cholesterol known as LDL. With a daily intake of almonds, you would also see a glow on your skin and that is due to the Vitamin E that is present in almonds. You must have seen the ads of Almond oil and have always wanted such hair. Well, if you make it a practice to munch on almonds daily, your hair growth and quality – both would be achieved. You may have these almonds the gap between breakfast and lunch or as an evening snack. Sometimes, you can sprinkle some almonds on your salad bowl too!

Cashew Nuts

Calorie Count: 553 kcal/100 gms
Dosage: 4-5 pieces daily

Cashew Nuts
Image Source – Google

Cashews look like a half-moon and that’s what attracts me towards them!
White in color, cashew nuts are very rich in magnesium. A daily intake of cashews would give your body 73% of the recommended daily value of magnesium. Apart from that cashews also contain a good amount of zinc, phosphorus, natural fibers, and proteins. It also has good fats and cuts down hunger, aiding your weight loss program. The daily intake of nuts should not exceed more than 30 grams which means you can have maximum 15 cashew nuts.

Walnuts

Calorie Count: 654 kcal/100 gms
Dosage: 1-2 pieces daily

Walnuts
Image Source – Google

Walnuts are too tasty! But as the calorie is slightly higher than the rest, you should not have it more than 1 or 2 if you want to consume it daily. The basic composition of walnut is fiber, protein, and omega 3 fatty acids. They also carry polyunsaturated fats that are great at decreasing the heart diseases. You can have it with your salad or simply as an evening snack. The antioxidants present in walnuts further help your body to fight the cellular damage.

Pistachios

Calorie Count: 562 kcal/100 gms
Dosage: 5-7 daily

Pistachios
Image Source – Google

Yes, you love them, especially when served as topping on the bowls of “Gajar Ka Halwa” – right? You would be tempted to consume them more when you know how it helps to stay fit. So, pistachios like other dry fruits are also a good source of fiber and keep you full for longer. These fibers send a signal to the brain that the stomach is full and thus checks your overeating habits. It also brings a good amount of iron, magnesium, good fat, and vitamins to your body. This dry fruit also has l-arginine that makes the lining of your arteries suppler. Hence this reduces the chances of developing blood clots that is one of the major cause of heart attacks. Bring this dry fruit home and give your body 25% of the daily requirement of Vitamin B6, 15% of phosphorus, and 10% of magnesium.

Raisins

Calorie Count: 299 kcal/100 gms
Dosage: Up to 90

Raisins
Image Source – Google

Raisins, also known as Kishmish are popular dry fruits. These raisins are low in salt and high in iodine which is very effective for the body. It contains no fat at all and thus promotes weight loss. Grapes are dehydrated to produce raisins and in this process of dehydration, the nutrients become more concentrated. So, a handful of raisins contains Vitamin B, iron, and potassium. Raisins are also a rich source of carbohydrates for energy. Raisins fight constipation, cancer, and hypertension too.

When it comes to the question of how many raisins should be taken on a daily basis, the answer may vary. It is said that you should ideally have 1 small box of raisins which is about 90 raisins. Because this amount makes up the daily fruit requirement, in an effective way. Plus it only has 129 calories and 0 fat.

You are given this life to enjoy this beautiful world and without an alert body and mind, you cannot do full justice to this life. So, eat well and stay fit – the dry fruits way!

We all know that our body needs oxygen for survival. Every activity in the human body requires oxygen for proper functioning. The lungs play the role of transporting oxygen to every part of the body. And the speed with which lungs take in and let out air determine their capacity. Lung capacity defines the amount of air your lungs can hold. Or how well your lungs supply oxygen by removing carbon dioxide (CO2) from your blood. As we proceed towards the 30’s, the capacity of our lungs tends to decrease slowly. And often we experience difficulty in breathing. With a little daily care and few exercises, you can increase your lung capacity and ensure your body gets the oxygen it needs.

  1. Abdominal Breathing- One of the excellent exercises to increase lung capacity that involves the abdomen, which does most of the task when it comes to breathing. It is quite helpful for people who have COPD (Chronic Obstructive Pulmonary Disease.)

Steps to Perform-

  1. Relax and lie down on your back.
  2. Place one hand on your abdomen and the other one on the chest.
  3. Inhale through the nose, hold your breath, and breathe out through the mouth.
  4. Squeeze your abdominal muscles just to remove any leftover air from your lungs.
  5. Repeat this at least 10 times and then come back to a seated position.

Duration– 5-10 minutes every day.

  1. Numbered Breathing– This form of exercise is best to increase the pattern of counts that you breathe in and breathe out.

Steps to Perform-

  1. Stand straight with a little space between your feet.
  2. Take a deep breath through your nose and while breathing out purse your lips and exhale all the air out of your lungs.
  3. Repeat for 10 times to keep the oxygen flowing.
  4. Make a small change to this exercise by clasping your hands together and extending your arms in front of your chest.
  5. Breathe in through the nose and while breathing out through your mouth, turn towards your left and then to your right. Keep doing it as long as you exhale the air.
  6. Another variation that you can try is to stretch your elbows and put your fingers on your shoulders and inhale. Exhale while moving your arms in the form of circles.
  7. Now, try the abdominal breathing for one minute. And end the exercise with forceful breathing.

Duration– 5-10 minutes every day.

  1. Pushing Out– It is another great form of breathing exercise to increase the lung capacity to absorb oxygen.

Steps to Perform-

  1. Stand straight with your knees relaxed.
  2. Bend down at the waist while you exhale all the air from your lungs.
  3. Now stand back straight and breathe in the air through your nose.
  4. Fill your lungs with the maximum air they can absorb and hold your breath for at least 20 seconds.
  5. While holding your breath, raise your arms over your head. Once you finish counting till 20 seconds, slowly bring your arms down and exhale through your mouth and get back to the relaxed position.
  6. Repeat the same steps 4-5 times.

Duration– 2-3 minutes every day.

  1. Rib Stretch– This exercise involves breathing through lungs so that the ribs expand and contract when you inhale and exhale.

Steps to Perform-

  1. Stand straight with your back erect and exhale all the oxygen from your lungs.
  2. Start breathing slowly and hold the maximum amount of air in your lungs.
  3. Hold your breath for at least 10 to 15 seconds and then start exhaling slowly.
  4. Perform this exercise at least three times a day.
  5. Now place the hands on your waist and just do a few side bends alternatively.
  6. Raise your arms above your head. Bring your left arm back to your left waist and bend towards your left to feel the stretch on your right side. Then switch sides and repeat this a few times.

Duration– 3-5 minutes every day.

  1. Lung Strengthening Pranayama- Anulom Vilom as it is called in Hindi helps improve your lung capacity and also cure mental problems like depression, anxiety, and stress.

Steps to Perform-

  1. Close your eyes, sit in Padmasana (Lotus Position), keep your spine straight, and rest your hands on your knees.
  2. Close the right nostril with your right thumb and inhale slowly through your left nostril.
  3. Remove your thumb from the right nostril and exhale while closing your left nostril.
  4. Now, inhale through your right nostril and then close your right nostril and exhale from left nostril.
  5. Repeat this procedure at least 10 times.

Duration– 5-10 minutes every day.

As we age, we all need to perform these simple exercises to increase our lung capacity so that we don’t experience shortness of breath or fatigue.

In the century where everyone is health conscious and a weight watcher here’s yet another diet that skyrocketed lately. The Keto Diet- as interesting the name sounds, the diet has a lot of different interesting aspects to it. But foremost unlike any other diet, this one has a lot of science going on throughout. A diet that is super low on carbohydrates, which makes it difficult for all the vegetarians in India as all those protein elements have got some sort of carb. We’ll get to vegetarians for keto diet further in the blog. There’s some serious threshold if you want to execute the Keto Diet. This has to be the most effective fat burning diet!

Some studies show that one should stay below 50g of carbs but with experienced people’s take, they prefer staying below 20g of carbs. While you’re on a Keto Diet you need to account every single thing. Keto diet has to include everything home-made and strictly no junk or fast food. And ideally, you must cook for your own meal because then you need to keep a track of the proteins & carbs (needs to be under 20g). Keys to a successful keto diet is when you focus on two points:

  • Stay below 20g of carbs
  • Avoid a teeny tiny trace of sugar!

(Anything with slightly high sugar component shouldn’t be consumed!)

The Science of Keto

The Science of Keto
Image Source – Google

Our body’s favorite source of energy is through carbs. And keto diet is all about Ketosis and Low-carb. Having said that & going with the rumors that keto is a low carb diet, well sorry to burst your bubble, there’s a difference between the two. Firstly let’s understand what Ketosis is,

Ketosis is a normal metabolic process where the body does not have enough glucose for energy, it starts burning the stored fat in the body. This results in a build-up of acids called Ketones. So basically,

No Carbs → No Glucose

Body starts draining glucose from glycogen as fat in your body and turns it into Ketones (the fat cut down element).

Keto Diet is an ultra-low-carb diet, which causes the production of ketones. Ketones are produced when the body runs out of sugars (carbs). Now you know the science behind the diet and why it actually works! So if now someone comes up to you and say “But how does your brain work?” You’ll have the answer; the blood glucose is saved for the brain, and the body converts fatty acids into ketones. These can cross the blood-brain barrier to fuel the brain. The muscles do not use ketones – instead, they can directly metabolize fatty acids. Ketones are the fuel source just as glucose that is gained from carbs and 1g of Ketone is better than 1g of glucose!!!

Not all is magic and fun about this diet, with all the pros comes one major downfall that is ‘THE KETO FLU’.

THE KETO FLU

THE KETO FLU
Image Source – Google

It is not as scary as it may sound, just like any other flu, the keto flu is a collection of symptoms experienced by some people when they first start the keto diet. It is experienced initially when you start the diet, which is draining muscles off the glycogen. But here’s the solution, if you work-out you may not experience this as severe as others who don’t. But not to scare you off, this doesn’t last for more than 4-5 days. When you work-out glycogen runs fast so that the ketosis happens fast and this reduces the duration of the “Flu”.

Symptoms of “THE KETO FLU”:

Symptoms of “THE KETO FLU”
Image Source – Google
  • Stomach aches or pains
  • Dizziness or confusion
  • Nausea
  • Irritability
  • Diarrhea or constipation
  • Muscle cramping or soreness
  • Lack of concentration or focus

People go through these symptoms as their body is adapting to a new diet which consists super low carb.

“Must and Must not” of the Keto Diet

Must and Must not of the Keto Diet
Image Source – Google

The food items listed below can be included in your meals. You should them majorly on these.

Food that you can have and shouldn’t include are:

food list
Image Source – Google
  1. Fats: Butter & cream, cheese but unprocessed like Cheddar, blue, mozzarella, goat or cream cheese. You may include nuts but must be taken in very low amount as it also has carbs, seeds(healthy snack like chia seeds, flax seeds, pumpkin seeds)
  2. Healthy Oils: You can cook your meal or add these oils to your meal olive oil, avocado & coconut oil.
  3. Flesh: Meat, fatty fish, eggs (preferably omega-3 whole eggs)
  4. Low carb veggies: Vegetables will prevent constipation after all the fat & meat intake and keep you healthy. Make sure you include these in your meals, spinach, cabbage, lettuce, broccoli, and zucchini.
  5. Breaking the hoax, peanut butter is not exactly healthy for a ketogenic diet. If you’re strictly following the diet, you must know that peanut butter has 14g of net carbs which is why it is recommended either not to consume or if taken, then you need to maintain the serving size.
  6. Also, you must avoid dairy products of the fat content in them.

Pros of Keto

Pros of Keto
Image Source – Google

The high amount of fat in keto diet minimizes the carb craving. Here are a few pros listed below that you attain if you execute this diet.

  1. This diet supports weight loss.
  2. Because it suppresses appetite which eases the efforts of losing the weight.
  3. Lowers cholesterol
  4. This also helps in controlling blood pressure.
  5. Enhances mood, mental focus, sleep.
  6. Improves cognitive function.
  7. Regulates hormonal balance which means this diet can help women with PCOS/PCOD or people with thyroid issues.
end image
Image Source – Google

This was pretty much what you must know before you begin your keto diet. Remember, no diet would help you enough if you aren’t working out or being a tad bit active. Coming to an end, I’d like to inform you that I am no health expert, these are bits and pieces acquired from the internet and a few from personal experience. Hope you achieve the set health goal. It’s definitely worth a try! Good luck!

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