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World Heart Day is observed every year on 29th September. In the year 1999, the WHF or World Heart Federation in association with WHO or World Health Organization announced that World Heart Day will be observed every year to raise public awareness about cardiovascular disease, its prevention, and the global impact. The first observance of World Heart Day took place in the year 2000 (24th September). Cardiovascular or heart diseases are common across the globe and in the early 2000s, nearly 17 million people died from these diseases which is why people should be made aware of it more.

The statistics of heart diseases and consequent deaths in India is also an alarming one. Reports show that adults born after 1970 are more vulnerable to heart-related diseases. Heart diseases and stroke resulted in 28.1% of total deaths in India in 2016. In the years between 1990 and 2016, this percentage has gone up 13%. From air pollution to high cholesterol level – there are many reasons behind these statistics.

The theme of this year’s World Heart Day is “My Heart – Your Heart” and people will be urged to take up a promise to take care of the self and the others around. Taking a cue from that, here is a list of the easy and simple ways that anyone can follow to maintain a good heart.

Walking:

A brisk walk or smooth walk for 10 minutes minimum is very important. There is workload in office and at home and thus you may not be getting that ample amount of time to go for running or gym. But you have to manage this 10 minutes at least. It is better if you can wake up 10 minutes earlier in the morning to walk on the grass in your garden, on your concrete terrace, or simply walk on the empty road. Just 10 minutes every day will save your life.

Breakfast:

A healthy breakfast is another important thing that should not be missed at any cost. Have whole grains, bran flakes, oatmeal, whole-wheat toast, milk, fruit juices, smoothies, and fruits. If you cannot sit down and finish your breakfast, then, carry it with you.

Fruits & Vegetables:

Have all the seasonal fruits and vegetables which will not only give you a healthy heart but also make sure that you don’t fall sick at all. Have at least 2 types of fruits and 3-4 types of vegetables daily. It will be wonderful if you can choose the leafy vegetables and have a stew or salad of them but it is ok even if you are having those vegetables cooked in spices.

Cut Down Sugary Drinks:

Ok so you cannot adopt this habit readily but over some time, you can if you have the will. Cut down at least one sugar-sweetened soda or drink from your daily intake and you will notice a change slowly. If you have 3 cups of tea or coffee all through the day, then start with removing sugar from 1 cup of tea or coffee. Check your weight before and after when you start this practice- you will definitely see a change.

Nuts or Dry Fruits:

A handful of almonds, peanuts, cashew nuts, walnuts, or any other dry fruit is essential. They are loaded with antioxidants which fight against the free radicals and give you a healthier heart. Instead of that packet of chips or cookies which you have as your evening snack, have these nuts and dry fruits. In fact, you can have some of them before lunch and after breakfast also. They will also keep you full for a longer time.

Fish & Sea Food:

Any kind of fish and seafood can be eaten once a week instead of mutton or red meat. They contain omega 3 fatty acids, Vitamin B2, and D along with calcium, iron, iodine, magnesium, potassium, and zinc. They are also low-fat and high-quality protein food which will keep your heart healthy along with your brain.

Smoking:

Smoking damages the lining of the arteries leading to a build-up of fat. If you have a habit of smoking, you definitely cannot quit it overnight. You will need time – so, take your time to cut down 1 cigarette per day and turn that into 2 then 3 and then eventually a time will come when you won’t need it anymore. Always remember that it is always a strong will power that brings a change in life.

Drinking:

Get a chart of how much water you must have daily and follow that strictly. Water flushes out the toxins from the body and helps the organs to function better. Also, many research and studies reveal that having a glass of wine per day is good for a healthy heart.

Deep Breathing:

Whenever you are tensed at the workplace or home, simply close your eyes and take 10-15 deep breathes. You will feel a lot easier then. Tension leads to stress and that leads to anxiety and all these things are just not good for your heart. So, make a practice of it. In fact, many doctors say that if you take deep breathes before going to bed, you will enjoy a night of better sleep.

Laugh & Make Others Laugh Often:

There is only one life and one chance to witness this beautiful planet. Life never happens minus problems. So, brooding over your problems won’t be a solution. Laughing often eases off the load you have inside you. Make laughing a practice and you will feel a lot better and your heart will also be ok. And remember that everyone you see in the crowd, in the metro, on a bus, in office, in malls – is going through some kind of problems in their lives. You cannot make everyone laugh, but at least make an effort to make those laugh who you know personally.

Last but not the least, you also need to bring a more positive attitude towards yourself, towards others, and towards life.

Are these steps too difficult to maintain? If you think so, or in case you want to be a bit more methodical, then, you can start adopting one habit per month. By imbibing these simple practices in your life, you will become a healthier person. Share these points with your loved ones too and inspire them to stay fit.

Yoghurt or yogurt or Dahi is a dairy product that is consumed all over India in various ways. In some places, it is served with hot paranthas while some prefer it only during lunch or dinner. At some places, it is served as a refreshment too. Yoghurt is prepared from the bacterial fermentation of milk. The name of the bacteria is Lactobacillus that ferments milk into yoghurt. It is a great ingredient for proper digestion. Most of India prepare yoghurt at home but it is also sold profusely in dairy shops. It is also used in various food preparation. But the best health benefit is gained when consumed in its raw form.

In every 100gms of yoghurt, you will find the following measure of nutrition:

Water- 83.56gms

Energy- 73kcal

Protein- 9.95gms

Carbohydrate- 3.94gms

Sugar- 3.56gms

Calcium- 115mg

Fatty acids (total saturated)- 1.23gms

Fatty acids (total monounsaturated)- 0.49gm

Cholesterol- 10mg

Know how the daily consumption of yoghurt helps you in staying fit:
Digestive System Is Improved:

The presence of active bacterial strains in yoghurt makes it highly digestible. Plus, the same bacterial strains help in eliminating signs of constipation, inflammatory bowel disease, diarrhea, and the infections caused by peptic ulcer. That’s why it is recommended to have at least 100 gms of yoghurt along with meals. If you look closely, in India, actually, yoghurt is served after the main course is over and probably that has a reason – right? So, if you don’t like it much, still make sure if you are having a heavy meal, you must have yoghurt.

Effective In Weight Management:

Various studies and researches have proved that yoghurt aids in fat loss and reduces central adiposity during energy restriction. It helps in filling you up and you can avoid overeating. So, weight loss and weight management – both are controlled with this amazing food. Yoghurt especially helps in the reduction of belly fat.

Keeps The Body Temperature Cool:

Yoghurt is an effective source of cooling. Consumption of yoghurt during the summer season helps in keeping the body temperature low even when the sun is scorching outside. The probiotics will help in staying cool both physically and mentally. Plus the fluid balance in the body will also be maintained.

Bone Health:

Yoghurt is a dairy product and that’s why there is a presence of a large amount of calcium, magnesium, and potassium. These calcium and magnesium are effective in maintaining bone and dental health. In fact, doctors also suggest having yoghurt to patients suffering from osteoporosis, rheumatism, and arthritis. Moreover, yoghurt has an anti-inflammatory effect on the body.

Alleviates Hypertension:

Hypertension has become quite a common problem among people these days. The challenges are thrown by both work and domestic life often takes a toll on the mind and body. It has been studied over the period of time that regular consumption of dairy products like yoghurt is an effective way to lower hypertension by reducing sodium reabsorption.

Reduces Cholesterol Levels:

Bad cholesterol or LDL in your body is definitely a poor sign. But if you consume yoghurt daily then there will be a reduction in serum LDL or bad cholesterol. As the bad cholesterol is removed, you can be sure of the fact that your heart is in good condition.

Thwarts Vaginal Infections:

Among diabetic women, vaginal infection is a common disorder. With daily consumption of yoghurt, this problem can be solved. The daily consumption of yoghurt will actually degrade the pH level of the vaginal tract and prevent further infection.

Skin & Hair Care:

Yoghurt is excellent for skin and hair care. To deep condition your hair, once in a week application of yoghurt with or without oil is recommended. To remove tan from the skin or to improve the shine of your skin – dab yoghurt every alternate day. Additionally, the dandruff of hair or texture and volume of hair are also improved. All kinds of skin rashes, acne, and pores of the skin are also improved.

Apart from all the above-mentioned benefits, yoghurt also helps in treating asthma, preventing anemia, boosting immunity, eliminating bad breath, and providing you a happy life. So, enjoy the bowls of yoghurt along with your meals, salads, or smoothies.

Papaya is the plant Carica Papaya and it originated in the tropics of America & Southern Mexico. The raw green fruit is often used in vegetables here in India. The more popular version is the red/yellow/orange flesh ripe pulpy papaya. It is loaded with many natural vitamins and makes people healthy. In 2016, the world production of papayas was 13.05 million tonnes. It was led by India. India produced 44% of the total world total production of Papaya.

The raw papaya pulp carries 88% water, 11% carbohydrates, and almost negligible fat and protein. So, in a 100-gram amount, papaya fruit provides 43 kilocalories and is a significant source of vitamin C (75% of the Daily Value) and a moderate source of folate (10% Daily Value).

Papaya is also known as “fruit of the angels” because of its deliciously sweet taste and butter-like consistency. Adding papaya to your daily diet through smoothies, vegetables, fruit bowls, or salads would keep your body healthy and free from toxins.

Read the reasons why you should have papaya daily:

Make Weight Loss Easier:

It is low in calories and high in vitamins and minerals. Plus, it is an excellent source of fibers that your body requires during your weight loss regimen. Therefore, having papaya will boost up your metabolism, digest fats, and assimilate the carbohydrates. All these things will make your weight loss easier. Therefore, never forget to have papaya. In fact, many people have a bowl full of papaya or medium-sized papaya as their lunch or dinner.

No Worries About Cholesterol:

If you have high cholesterol or your family history suggests that you may develop higher cholesterol, then, having papaya will help you. Papaya is known for lowering higher levels of cholesterols by preventing the oxidation of cholesterol. The vitamins and antioxidants in papaya offer protection against health risks that come with high cholesterol like heart diseases.

Boosts Immunity:

Papaya is a fruit that is rich in antioxidants. It also contains a generous amount of vitamins A, C, and E. These nutrients are the ones which your body require to boost your immune system. So, with a daily intake of papaya, you can be sure that your body will face the challenges better.

Keeps Cancer Away:

In this highly advanced time also, we human beings are petrified of cancer. There are medicines invented but still, cancer is something that frightens because of its huge impact physically and mentally. Papaya is one such fruit that fights or keeps cancer away. It has flavonoids that act as antioxidants in the body. Antioxidants like cryptoxanthin, beta carotene, zeaxanthin, and lutein, are crucial for fighting cancer. Additionally, papaya also controls the production of oxygen-free radicals that may deteriorate the body.

No Signs of Ageing:

With daily consumption of papaya, you can keep your real age away. Literally, papaya makes you look younger. Vitamin C, E, and antioxidants fight the free radicals, prevent wrinkles and other signs of aging. The dark spots on your skin or the shadow of age on your face won’t be visible if you have papaya daily. You will enjoy your soft and supple skin while the rest will envy your youthful and glowing skin.

Relieves Stress or Anxiety:

The part of parcel of modern urban life is stress and anxiety. There are too many things that bother a person and slowly eats away the mental peace. With stress in life, every single thing gets affected. So, it is suggested to take care of the self at an early stage. Vitamin C is believed to be a stress-releasing ingredient and in papaya, you will find a good amount of Vitamin C. With a daily intake of papaya, you will notice a change in your behaviour for sure. Of course, other things also matter when it comes to stress but with the right kind of diet, you can at least keep your stress at check.

Who Doesn’t Like Healthy & Shining Hair?

Papaya is also a great agent for hair health. The presence of Vitamin A makes it effective for healthy and shining hair. Vitamin A produces sebum and that keeps the hair naturally moisturized. Many shampoos also contain papaya. You can make a hair mask at home by blending ripe papaya and mixing it with olive oil and honey.

Apart from all these aforementioned things, papaya also renders a good digestive system and fights against diabetes. Won’t you now you start your papaya diet from tomorrow?

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?
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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?
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”
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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
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
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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!

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.

“Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom.” –Buddha

We all know what yoga is! But what we know about yoga is it all or is there more? Yoga is not just a group of physical exercises but a spiritual and mental experience which is why it is indeed the healthiest of all.

Yoga literally translates to ‘to control’, ‘to yoke’ or ‘to unite’. Although the origin of yoga has been debated so far and there is no chronological fact other than that yoga was developed in India. That is right! Yoga, in a way, is the legacy of India. It was later introduced and became popular in the western part of the world which was around the mid-19th century. While the western side of the world saw yoga as more of a physical exercise, Indians perceive yoga as a spiritual & physical experience.

Physical & Mental Health Benefits of Yoga

Despite how uncomfortable yoga postures seems, it is a great therapy & helps improve many medical conditions. Yoga is not just another work out because it helps in improving the emotional and mental stability of a person along with the physical health benefits. Let’s take a look at some benefits of yoga:

Physical Health Benefits of Yoga
Physical Health Benefits of Yoga
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Improves your body posture & flexibility

Everyone wants a flexible body and this is the most common & known benefit of yoga. Apart from making your body flexible, yoga helps improve your body posture as well. If you work for long hours on the desk, you know what it does to your spine! And that back pain! Well, yoga can help you with that by improving your body posture.

Builds Muscle Strength

Weak muscles can result in conditions like arthritis & back pain. Yoga is the best way to prevent these falls. It helps with toning muscles which prevent frequent straining of muscles. People go to the gym to improve the strength of their body because everyone wants to physically strong. Yoga helps you balance the strength with flexibility.

Increases Blood Flow

Yoga can help the blood to regulate blood to all parts of the body properly. With exercises like headstand, the venous blood from the lower part of the body to flow back to your heart, where it can be pumped back to the lungs to be oxygenated.

Increases Metabolism & Helps with Weight Reduction

Yoga helps in increasing your metabolism which results in faster weight loss & management. You can have that summer body without the hustle of going to the gym.

Helps with Gastrointestinal Health

Studies have shown that with regular practice of yoga, indigestion can be cured. Other stomach related issues can also be cured with the help of yoga. Asanas like Vajrasana helps with improving digestion.

Helps Relieve Migraines

Yoga helps to stimulate the vagus nerve, which has been shown to be effective in relieving migraines. With the modern lifestyle, migraines are becoming more common & frequent. Yoga can not cure a migraine but help to reduce the migraine frequency & intensity a lot.

Helps Increase Pain Tolerance

Yoga helps in relieving chronic pains, which is a known fact! But very few know that yoga also helps out body become more pain tolerant. Want to be stronger? Start practicing Yoga!

Improves Lung Functioning

With the increasing pollution and today’s lifestyle, conditions like asthma & sinus have become really common. 7 out of every 10 people have breathing problems. Yoga helps with respiratory problems & increases the capacity of the lungs.

Helps With PCOS

PCOS is a really big problem for women these days. The cause of PCOS remains unknown, but there are many problems because of PCOS like acne, weight gain, anxiety, depression, pelvic pain, & so much more. Yoga helps ease those symptoms and cure PCOS.

Mental Health Benefits of Yoga
Mental Health Benefits of Yoga
Image Source – Google

 Helps Fight Depression

Yoga helps reduce depression. Apart from the meditation technique which helps calm our thoughts, yoga helps to decrease cortisol levels in the body. Cortisol is a stress hormone influences levels of serotonin, the neurotransmitter often associated with depression.

Helps increase Self Esteem

Chronic low self-esteem is becoming a common problem these days. We have all the qualities yet underestimate ourselves. If you deal with similar issues and handle this negatively by working too hard, sleep too much, overeat or self-harm. Yoga can help you change your aura to positive and deal with situations more positively.

Helps You Fight Addictions

Yoga helps recover from addictions. In today’s world, there are many people who are victims of substance abuse. Most of the people when asked to quit give reasons relating to how it calms their mind. Well, Yoga helps calms one’s mind and help fight the recovery process by increasing self-control.

Helps You Sleep Better

With the hectic lifestyle these days, the stress levels are increasing which is why many people have started to have sleep-related issues. Aasanas like Shavasana & Pranayama, sleep problems can be solved. If you are sleeping too much or too less, your body needs energy and the problem can be solved by these yoga postures.

Helps Cope Up With Schizophrenia Symptoms

Schizophrenia is an extremely difficult illness to treat. Yoga can not cure schizophrenia but, it can definitely help cope up with the symptoms. Schizophrenia deeply impacts ones social cognition, yoga helps improve social cognition. It helps the patients to recognize facial expressions more easily, understand their negative emotions & be more aware of one’s surroundings.

Helps Coping Up With Anxiety

Social Anxiety, GAD, PTSD & Panic Disorder are the main types of anxiety disorders. Yoga helps to cope up with anxiety as it helps you relieve the stress, be more aware of your surroundings, be more self-confident & relax you. It helps us be more positive when our mind is at peace & we are more self-aware.

Breathe
Image Source – Google

While yoga is still perceived as physical & spiritual by people, it is much more than that. Yoga controls body & mind functions and works on the principle of energy in the body through the science of pranayama(breathe). It is known to help with relaxation, reduce stress & improve many medical conditions. Yoga helps to relax, be more self-aware, be more positive, & achieve self-actualization.

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