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Each year summer season breaks the record of the temperature of the previous year. The sultry weather leaves with less energy and almost zero minds to step outside. But remember that every season comes with its special basket of fruits and vegetables. If you consume these seasonal growths, then, you will stay fit easily. Watermelon is one of the summer favorite fruits. Deep green or striped green outside and red inside – this fruit can be consumed as direct juice, in fruit salads, and in smoothies. People also use the watermelon juice in face packs that remove sun tan & makes skin look younger and fresher.

So, bring more and more watermelons home and enjoy this juicy fruit. Read below and know why this wonder fruit is beneficial for your fitness in the summer season.

Keeps Your System Hydrated

The prime ingredient that your body needs in summer season is water and lots of water. There is actually no limit to water intake. In fact, the more you take water, the healthier your system becomes. Each bite of watermelon consists of at least 92% water and only 6 % sugar. So, a box full of watermelon while you are outside or having a bowl of watermelon at your breakfast will be suggested. Watermelon also contains a good source of electrolytes that helps in staying hydrated and replacing the minerals that are lost while you are sweating under the sun.

Improves Your Immunity

Just because it is summer season doesn’t mean that your body is not going to fall sick. In fact, you are more likely to fall sick when you are juggling between the air conditioning inside and boiling temperature outside. Watermelon contains 16% of your daily dose of Vitamin C and that is responsible for improving immunity. Staying fit is really easy with watermelons!

Antioxidants Render Beauty

Apart from eating watermelons, you can also apply watermelon on your face, hands, legs, and all the sun-exposed portions of your body. The powerful antioxidants in watermelons will help in rendering a supple, shining, and youthful skin along with the removal of tan. You can mix 2 tablespoons of watermelon juice with one tablespoon of raw milk, and a half tablespoon of honey. You may also mix 2 tablespoons of watermelon juice with 1 tablespoon of yoghurt, 1 tablespoon of rose water, and 1 tablespoon of gram flour.

Cuts Brain Fog

The boiling temperature and scorching sun rays of the summer season may leave your family members or your kids with a lack of concentration and confusion. Watermelon contains a good amount of potassium that helps the brain to function properly, stay focused, and improved performance.

Reduces Inflammation

During the summer system, you may come across various inflammatory diseases that would further discourage your spirit and confidence. So, to reduce or mitigate diseases like irritable bowel system, fever, sinusitis, asthma, etc. have watermelon daily in the summer season. If not daily, you can have it on every alternate day.

Aids In Weight Loss

Summer is a great time to start your diet regime. There are plenty of fruits that will help you with the required protein and vitamins. Watermelon is one such fruit that reduces body fat. The citrulline found in watermelon converts into arginine in the kidneys. This conversion prevents the excess accumulation of fat in fat cells.

So, make your body and mind summer ready with tasty, healthy, and juicy watermelons!

Usually considered a woman’s drink, little do people know it’s magical for health. For every celebration, birthdays, anniversaries, a little get together, celebrating life’s little moments, relieving stress, if Red Wine is your go-to drink then you might as well know its benefits. Yes, the alcoholic beverage is beneficial. Only if taken in a moderate amount! If consumed more than required, any alcohol with any sort of benefits would turn harmful. After all, life’s about balance, so is alcohol! By the end of this blog, you would know the health benefits that Red Wine provides.

We’re all aware of how the beverage is made. Red Wine is made of grapes that contain beneficial elements, such as catechins, resveratrol, epicatechin, and proanthocyanidins.

Nutritional Value

*Value per glass

Calories

80-85

Carbohydrates

3.1g

Fiber

0g

Fat

0g

Protein

0.1g

 

Consumption Quality
  • 1 drink per day for women
  • 1-2 drink per day for men
Here’s a list of benefits of Red Wine:
Red Wine Benefits
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  1. Prevent Cavities

Red Wine is believed to kill more cavity-causing bacteria than any other alcohol.

  1. Boosts Heart Rate

Antioxidants present in the drink can increase the level of good cholesterol which prevents cholesterol build-up. This ultimately prevents heart diseases.

  1. Fight Diabetes with Red Wine

Polyphenols in alcohol help managing blood sugar level.

  1. Fight Pancreatic Cancer too

Red Wine is rich in resveratrol. They cripple the function of the pancreatic cancer cells’ core energy source.

  1. Reduce the Risk of Depression

Since heavy drinking is associated with mental health. Consuming a moderate amount of red wine can prevent recurrence of depression.

  1. Combat Obesity

Resveratrol present in Red Wine converts bad fat to calorie-burning brown fat and it can combat obesity. This also prevents metabolic dysfunction.

  1. Reduce Post Effects of Smoking

Red wine reduces inflammation and the aging process in cells which accelerates post smoking.

  1. Prevents Vision Loss

Resveratrol is really beneficiary. It helps prevent vision loss that is caused by the uncontrollable growth of blood vessels in the eye.

  1. Prevents Sunburn

If your skin is prone to severe sunburn, sun allergy, Red Wine is your way to go! UV Rays activates ROS (Reactive Oxygen Species) that oxidizes fat & DNA, which eventually harms the skin cells causing sunburn or rashes. Flavonoids occurring in Red Wine restricts the ROS in skin cells.

  1. Fights Breast Cancer

Als (Aromatase inhibitors) in Red Wine reduces estrogen levels in women approaching menopause, cutting down chances of breast cancer.

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Here are a few more reasons to have Red Wine. But in no way, I am encouraging alcohol consumption. Consuming a moderate or required amount of alcohol can be beneficial. But overconsumption can obviously result in damaging your health. Keep a track of Vino!

Having flawless, radiant-looking skin is a dream of many. But achieving it seems to be really hard because of all the dust, pollution, and harmful sun rays that our skin undergo every day. And of course, not everyone can afford the expensive skin care treatments, which may or may not work all the time.

Great skin is not something that can be achieved in a day or two. You need to develop healthy daily habits and skin care regimen to get the natural glow. Here are a few skin care tips that you can follow to have naturally perfect skin.

Staying Hydrated is the key
Staying Hydrated is the key
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Drink plenty of water every day to ensure healthy and hydrated skin. You can also add lime or lemon juice to your drinking water for extra nourishment. Use lukewarm water for the shower instead of hot water to save your skin from getting dry.

Cleanse Well
Cleanse Well
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Cleanse your skin first thing in the morning and before bedtime at night. Make sure you remove all your makeup and get rid of dirt and pollution by cleaning it properly. Otherwise, pimple, acne, and blackheads can crush your dream of having flawless skin.

Tone It
Tone It
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Toning is the last yet crucial step of the skin cleansing process to clear your pores. It helps maintain skin’s pH balance and keep your skin away from any irritation.

Exfoliate Your Skin
Exfoliate Your Skin
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It is important to exfoliate your skin twice every week. The human skin rejuvenates overnight, so it is advised to exfoliate the skin at night rather than during the day. This process lifts dry, dead skin, and allows products to penetrate and work more efficiently. Always exfoliate with steam, as it warms the skin and adds moisture to soften it.

Apply Serum
Apply Serum
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Serums are the skin care products that can be applied to the skin after cleansing but before moisturizing. They pierce deeply into the skin and provide a high concentration of active ingredients. Serums with the combination of Vitamin C, Vitamin E, and ferulic acid are considered good as they can prevent brown spots, wrinkles, and damage from UV rays.

Do Moisturize
Do Moisturize
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Moisturising is the key to hydrated, glowing skin. So, make sure you moisturize your skin with the right moisturizer according to your skin type. It will help nourish your skin and make it healthy.

Apply Sunscreen
Apply Sunscreen
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The sun can cause great damage to your skin and affect its ability to create healthy new cells. Sunscreens are the best protectors to save your skin from any kind of harmful rays emitted by the sun. So, be it summer, winter, or rainy season, wear sunscreen every day when you step out of the house.

Watch Your Diet
Watch Your Diet
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Your skin becomes what you eat! Take a balanced diet. Include more green vegetables in your diet and lessen the amount of sugar and caffeine you consume. Coffee dehydrates the skin, so make sure you drink not more than two cups a day. Sugar triggers inflammations and sticks to the collagen that can make your skin rough. Therefore, it is advised to keep a check on your everyday sugar consumption. Limit your alcohol intake. Rather opt for red wine, which contains a protective anti-aging compound called resveratrol.

Make sure you choose skin care products that fit your skin type and sensitivity. Prefer to buy organic skin care products rather than those equipped with harsh chemicals for better skin care results.

Sleep is the best meditation

– Dalai Lama

Sleeping well has positive effects on the mind and body. After a good night’s sleep, people feel fresh, their performance improves, and their mind becomes more creative. On the contrary, poor sleep has a negative impact on health and keep our body at risk of several diseases. And we spend endless nights turning and tossing in bed, struggling to get the sleep our mind and body needs.

The poor sleeping habit or disturbance in the natural sleep pattern can be due to various reasons- stress, anxiety, or certain medication. But like every problem, there are solutions for this problem as well.

Here are some simple yet effective steps which you can practice every day for a better night sleep:

Proper Sleep Schedule
Proper Sleep Schedule
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Maintain the same bedtime and wake up time. Yes, even on weekends! It will help regulate your body’s clock and let you fall asleep quickly and stay asleep.

Work Out Regularly
Work Out Regularly
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Working out regularly helps you sleep better and make you feel less sleepy during the day. Light exercise during the day or three to four hours before bedtime can improve your sleep quality.

Eat Right at Night
Eat Right at Night
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Never go to bed hungry or full stomach. Don’t eat late in the evening. Avoid heavy or rich food a couple of hours before bedtime. Say no to spicy or fried food at night as it can cause heartburn and indigestion problems.

Cut Down Caffeine Intake
Cut Down Caffeine Intake
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Coffee first thing in the morning is perfect to awaken your senses. But you must avoid food and drinks that contain caffeine in the afternoon or in the evening. It can cause sleep problems even after 10-12 hours of consumption.

Avoid Drinking & Smoking In the Evening
Avoid Drinking & Smoking In the Evening
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The invigorating effects of booze and nicotine take hours to wear off that can interfere with your sleep cycle. Alcohol is also known to alter the production of nighttime melatonin that plays an important role in the body’s circadian rhythm. Avoid drinking lots of fluids in the evening or night as that may result in frequent bathroom trips and disrupt your sleep in the night.

Lower the Lights in Bedroom
Lower the Lights in Bedroom
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Melatonin is a naturally occurring hormone in the human body that regulates the sleep-wake cycle. The brain secretes more melatonin when it’s dark and makes you sleepy. Turn off any bright lights in the bedroom before heading to bed. Make sure the room is dark when it’s time to sleep.

Use Ear Plugs to Shut Out The Noise
Use Ear Plugs to Shut Out The Noise
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The noise of nearby traffic or loud barking dog can interfere with your sleep. If someone is a light sleeper and wakes up easily when there is any noise, then using earplugs is the best option to shut out any unwanted noise and sleep peacefully.

Clear Your Head
Clear Your Head
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Stress, anxiety, and anger can sometimes make it difficult to sleep well at night. So, it is important to clear your head and stop worrying about things before you go to bed. You can take a warm bath, meditate, read, or listen to calm music before you go to sleep. It will calm your mind and prepare it to sleep.

Use Comfortable Pillows & Mattresses
Use Comfortable Pillows & Mattresses
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The comfortable bedding is really important for a good night’s sleep. Using good-quality mattresses and pillows is like an invitation to sound sleep. They provide good support to your back and neck that make you fall asleep easily. And you wake up without sore back and neck aches.

Set the Bedroom Temperature
Set the Bedroom Temperature
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Trying to sleep peacefully when bedroom temperature is too hot or too cold is a huge challenge. It affects your sleep pattern more than the noise disturbance. Around 20-23 degree Celsius is considered a comfortable room temperature for most people that promotes a healthy sleep cycle.

You should incorporate the tips mentioned above for a healthy sleeping pattern.

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?
Image Source – Google

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?
Image Source – Google

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?
Image Source – Google

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
Image Source – Google

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!”

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