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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?
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”
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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
Image Source – Google

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

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

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

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

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

Introduction
Image Source – Google
  • Blackberries Help Lose Weight

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

  • Blackberries help in improving Brain Functioning

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

  • Blackberries help reduce the risk of Cardiovascular Diseases

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

  • Blackberries help increase Immunity

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

  • Blackberries help improve Vision

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

  • Blackberries help prevent Cancer

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

  • Blackberries help maintain Healthy Bones

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

  • Helps with Normal Blood Clotting

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

  • Healthy Skin & Hair

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

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

  • Blackberries are useful in Pregnancy

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

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

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
Image Source – Google

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
Image Source – Google

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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