Aug 31

6 habits you need to change if you feel sleepy during the day

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Constantly feeling tired and sluggish during the day? It may not just be lack of sleep at night. Your daily habits could be draining your energy. Here are 6 habits you should change to stay alert and refreshed. Skipping breakfast: Breakfast fuels your body after hours of fasting. Skipping it can cause low blood sugar, leaving you tired and unfocused throughout the day. Opting for a balanced meal with protein, fiber, and healthy fats is beneficial. Too Much Screen Time: Excessive screen time, especially before bed, disrupts your circadian rhythm. Blue light from devices suppresses melatonin, leading to poor quality sleep and daytime drowsiness. Lack of Physical Activity: A sedentary lifestyle makes your body and mind sluggish. Even short walks or light stretches during the day can boost circulation and keep you energised. Dehydration: Not drinking enough water can cause fatigue, headaches, and poor concentration. Staying hydrated is essential for maintaining energy and focus. Overloading on Caffeine: Too much caffeine can give you a temporary boost but later cause energy crashes. Relying heavily on coffee or energy drinks disrupts your natural energy balance and sleep cycle. Poor Sleep Routine: Irregular sleep schedules confuse your body clock. Going to bed and […]
Aug 30

The 12 Most Effective Cardio Workouts

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Get your heart rate and fitness levels up with these go-to cardio exercises. Cardio is more than just running laps or hopping on a bike. It’s any movement that gets your heart pumping, your body sweating and your energy levels soaring. Whether you’re chasing a weight loss goal or looking to boost endurance, there’s a cardio workout that fits your mood and motivation. Not into high-impact moves? Go for swimming or a rowing session that’s easier on the joints. Want something that pushes your limits? Sprinting or HIIT might be your jam. Cardio is flexible and lets you mix it up, keep it fresh and tailor it to your pace. From beginner-friendly routines to advanced calorie-torching options for effective weight loss, we’ve rounded up the best cardio workouts to match your goals and keep your heart in the game.   Best cardio exercises There are plenty of ways to get your heart rate up and your blood pumping. Read about some of the cardio exercises below to learn how good they are for you.   1. Jump rope Jumping rope is an easy plyometric workout that benefits several muscles at the same time. Even with such a simple movement, you’re […]
Aug 29

Best time to eat dry fruits and nuts for weight management, boost energy, and better sleep

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Dry fruits and nuts are good for health. Eating them at the right time boosts energy and digestion. Morning intake helps metabolism. Dates and nuts are good pre-workout snacks. Nuts between meals maintain energy. Almonds and walnuts aid weight control. Prunes and figs support digestion. Nuts like almonds improve sleep. Walnuts benefit brain and heart health. Dry fruits and nuts are nutrient-dense superfoods rich in healthy fats, fibre, vitamins, and minerals, essential for balanced nutrition. The timing of consuming these foods plays a crucial role in maximizing their health benefits, including boosting energy, improving digestion, aiding weight management, and enhancing sleep quality. According to a study published in the journal Nutrients, the bioactive compounds in nuts and dried fruits are rapidly accessible in the stomach, facilitating their absorption in the upper small intestine. This suggests that consuming these foods earlier in the day may enhance nutrient uptake and contribute to overall health benefits. Pre-workout snacks with dates and nuts provide sustained energy, while evening intake of magnesium-rich nuts like almonds promotes better sleep. Proper timing also helps regulate blood sugar, supports heart health, and contributes to overall well-being.   Timing your dry fruits and nuts intake for maximum health benefits […]
Aug 28

8 subtle behaviors that make people look and feel younger than their age

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There’s something magnetic about people who seem to float through life with a glow you can’t quite define. They’re not chasing trends or pretending to be 25 when they’re clearly not. They’re just… vibrant. You know the type—someone in their 40s who walks into a room and somehow feels lighter, sharper, and more alive than everyone else. So what’s their secret? I’ve come to believe it’s not about expensive skincare or green juice (though those don’t hurt). It’s about how they behave. Youthfulness isn’t just in your cells — it’s in your spirit. Here are 8 subtle but powerful behaviors that make people look and feel younger than their age.   1. They stay curious One of the fastest ways to age your energy? Thinking you’ve seen it all. Curious people, on the other hand, carry a kind of mental sparkle. They ask questions, they try new things, they get excited about ideas. Whether it’s learning how to use a new app or reading about deep-sea jellyfish at 2am (guilty), they never let their brains go stale. Psychologists refer to this as “openness to experience,” a trait associated with psychological flexibility and—surprise—greater life satisfaction as we age. It’s not about […]
Aug 27

5 exercises to fix your posture – and why good posture is crucial for your health

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Poor posture can flatten out or accentuate the natural curves in our spines, causing chronic pain and serious health issues. In fact, this is becoming increasingly common due to the amount of time people spend sitting at a desk or looking down at their smartphones. Here’s why good posture is important for your health and five exercises to help you improve it.   Why is good posture important? “In good posture, the bones are lined up on top of each other like children’s blocks, carrying the weight of the body,” says Karen Erickson, DC, a chiropractor in New York City and fellow of the American College of Chiropractic. “Good posture allows the bones to support weight, allowing the muscles to work the least. Poor posture causes the muscles to overwork.” According to Erickson, poor posture can result in: Neck and back pain Excessive wear and tear on the joints and discs Decreased flexibility Headaches Breathing problems Gastrointestinal problems   Excessive wear and tear on the joints and discs in the spine due can also cause the spine to deteriorate. This can compress the spinal cord or nerves, which may result in numbness, tingling, or burning in the hands and feet, […]
Aug 26

Trikonasana to Balasana: 6 gentle yoga poses for athletes that help them recover

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To combat the physical stress of constant training and competition, adopting yoga is a gentle yet powerful way for athletes to support their wellbeing. Athletes require a lot of strength, speed, and stamina as they push to perform on tracks, fields, courts, swimming pools, gyms, or cycling routes; their bodies face intense strain. From injuries, sprains, to soreness and stiffness, the physical toll can be serious. Over time, this stress leads to physical exhaustion. This is one of the reasons why proper recovery is emphasised, and yoga is one of the ways to support it. Himalayan Siddhaa Akshar, founder of Akshar Yoga Kendraa, told that for athletes, yoga has a lot of benefits for atheletes, significantly supporting them in their recovery process. He elaborated about how the poses support them and boost their flexibility, and also protect them from strain injuries. “More than just a typical fitness regimen, yoga works wonders in enhancing an athlete’s flexibility, posture, joint mobility, and concentration. Yoga strengthens the body to give support to a sportsperson in his or her endeavors-whether professional or amateur-while also protecting it from repetitive strain injuries. This, in turn, encourages a speedy recovery and fosters better coordination, which together guarantee […]
Aug 25

Exercise Scientist Reveals the Best Leg Day Exercise Order for Building Maximum Muscle

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Dr Mike Israetel explains the science behind leg day exercise order — you’ll be surprised by the move he recommends beginning your sessions with Some may prefer to structure their ‘leg day’ with bench press, continue with a few chest flyes and then finish up with some bicep curls, but jokes aside we all know we shouldn’t be skipping leg sessions. Exercise scientist Dr Mike Israetel has offered some more sage lifting advice in his latest YouTube video, so we can ensure leg day will get us the best muscle-building results possible and therefore eradicate our best excuses. ‘I have an interesting hypothesis about how to construct leg training to get your best possible gains, and that is to do leg curls before squats if you’re doing them both in your leg training programme,’ says Israetel.   Why Perform Leg Curls First? The exercise scientist sets out to explain the rationale behind his hypothesis. The first and foremost piece of logic, at the top of all of our rosters, is the fact that we’re trying to get the best leg workout we can. Secondly, he explains, ‘Any muscle you train first will make training the second one harder via local, […]
Aug 24

5 daily habits that lead to inner peace and happiness

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Life is moving fast these days– with deadlines, messages, and so much going on, it’s easy to feel tired and stressed. Most of us don’t need big changes; we just want a little peace and calm. The good news is, finding inner peace doesn’t have to be hard. Small habits you do every day can make a big difference. They can help you feel calmer, happier, and more in control, even when life is hectic. Even just a few minutes of mindful breathing, a short walk, or taking time to unplug can change how you feel. Over time, these little steps add up and make a noticeable difference in your mood and well-being. Here are five simple things you can try to bring more calm and happiness into your day.   1. Take a pause and just breathe Sometimes the easiest way to feel better is to just stop for a moment and take a few deep breaths. Whether you’re rushing through a busy day or just waking up, slowing down your breathing helps you relax and feel steady. You don’t need anything special– just a few minutes for yourself. The more often you do it, the quicker it works […]
Aug 23

The 10 Best Vegetables for Antioxidants and Immune Health, According to Nutrition Experts

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From leafy greens to bright bell peppers, these veggies bring serious health perks. If you want to eat to help prevent disease, consuming antioxidants can be a helpful way to do so. Antioxidants are naturally occurring compounds that help fight free radicals in the body. That is, they counteract the effects of unstable, harmful molecules and can help internally ward off cancer, diabetes and more. Naturally occurring antioxidants include vitamins C and E, carotenoids, lycopene, polyphenols, selenium, and more. While there isn’t a set prescription for antioxidant intake to ward off disease, including antioxidant-rich foods in your diet every day comes highly recommended by doctors and nutritionists. Vegetables can be an excellent source of antioxidants, and cooking vegetables can help release more antioxidants into your system. Here are some of the most antioxidant-rich vegetables nutritionists recommend to increase your antioxidant intake deliciously, boosting immunity reaping multiple other health benefits along the way.   1. Red Cabbage “Red cabbage is an excellent source of antioxidants, particularly anthocyanins, which give it its vibrant color. Anthocyanins are also found in blueberries, and may help reduce inflammation and lower the risk of heart disease and some cancers,” says Jennifer House, pediatric registered dietitian and […]
Aug 22

Quick Fixes for Sore Muscles

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Sore muscles are one of the less pleasant side effects of exercise. Depending on the type and intensity of the workout, muscle soreness after a workout can range from barely noticeable to extremely painful.   Why Do Our Muscles Get Sore in the First Place? Muscle soreness after exercise (also referred to as delayed-onset muscle soreness, or DOMS) signals that you caused damage to your muscle tissue, according to the American College of Sports Medicine (ACSM). When this damage, or micro-tearing, happens, your body initiates the repair process by triggering inflammation at the injured site, says Shawn Arent, PhD, CSCS, a professor and the chair in the department of exercise science at the University of South Carolina in Columbia and the director of its sports science lab. Fluid accumulates in the muscles, putting extra pressure on the damaged areas, leading to that familiar sensation of tightness and pain that typically begins to develop 12 to 24 hours after your workout, Dr. Arent says. While you create a little bit of damage every time you exercise, certain types of workouts are notorious for higher levels of damage and — by extension — soreness. In particular, any workout that’s new to you, […]
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