May 06

6 winter wellness tips to help you stay healthy

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There are several ways you can boost your immune system and avoid getting sick this winter. The University Health Center shares a few simple tips to stay well.   1. Limit the spread of germs Remember to cover your mouth and nose when you cough or sneeze. If you don’t have a tissue, cough or sneeze into your upper sleeve or elbow. Wash your hands regularly using soap and warm water and scrub for at least 20 seconds. If you can’t wash your hands, use an alcohol-based hand sanitizer.   2. Stay hydrated Drinking enough water each day boosts your immune system and helps you fight viruses. Aim to drink enough water to equal two-thirds of your body weight in ounces every day.   3. Up your vitamin D intake Low vitamin D levels can make you susceptible to illnesses and negatively affect your mental health. Boost your levels by getting in the sunshine and eating foods high in vitamin D, like mushrooms and salmon.   4. Manage dry skin Cold air and low humidity can cause dry, itchy skin. Protect your skin by wearing lip balm, using a humidifier in your room, limiting your time in the shower or bath […]
May 05

Here’s how to build mental strength and boost your wellbeing in just 20 minutes

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Learn how to build mental strength to boost your wellbeing, reduce stress, and sleep better   If you’ve ever wondered what mental strength means or how to increase mental strength, we’ve jumped in with two feet on the topic. Developing this skill could improve your overall wellbeing, reduce stress, and increase resilience. Let’s face it — life throws a lot at us. You might feel like you’re smashing it one day only to feel totally overwhelmed the next. And although this is normal, there’s a crucial factor determining how well you cope with brushing off the ups and downs called mental strength. While there doesn’t appear to be a clear definition of ‘mental strength,’ the term is typically interchangeable with mental resilience and emotional wellbeing, often developed through meditation or mindfulness techniques. Like you can train your muscles to improve their physical strength, you can also train your mental muscles. Unlike the gym, you don’t need physical equipment to develop mental strength, just a few self care ideas and lifelong mindset tools to help. We’ll guide you through how to increase your mental strength below and why it matters.   What is mental strength? According to Dr. Rami Hashish, injury […]
May 04

Here’s Why You Should Workout On An Empty Stomach

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Below we discuss the many health benefits of exercising on an empty stomach. There is some evidence to suggest that working out in the morning on an empty stomach may help with weight loss. Exercising in a fasted state can potentially improve fat oxidation, as your body may more readily tap into its fat stores for energy when glycogen levels are low. Working out on an empty stomach in the morning, also known as fasted exercise, has been a topic of interest among fitness enthusiasts. While it may not be suitable for everyone, some individuals believe that it provides unique health benefits. Read on as we discuss the many health benefits of exercising on an empty stomach.   Here are some potential health benefits of exercising with an empty stomach:   1. Increased fat burning When you exercise without having eaten, your body relies on stored fat as its primary fuel source. This can potentially enhance fat burning and aid in weight loss.   2. Improved insulin sensitivity Fasted exercise can enhance insulin sensitivity, allowing your body to use insulin more effectively. This can help regulate blood sugar levels and reduce the risk of type 2 diabetes.   3. Enhanced […]
May 03

What To Eat And Avoid To Stay Healthy This Summer

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Heatwave can cause health problems like rashes, nausea, dehydration and even stroke. But we are all geared up to fight it all back, with our diet. The month of March has just started, and we can already feel our bodies resisting the flaming heat. Looks like the summer is here early and the thought of the impending heatwave is scary enough to make us stay indoors. Even the Indian Meteorological Department (IMD) has issued its first heat advisory for 2024, which is expected soon. Heatwave can cause health problems like rashes, nausea, dehydration and even stroke. But we are all geared up to fight it all back, with our diet, of course. To help us out, The Ministry of Health and Family Welfare shared some dos and don’ts to follow this summer to stay healthy during the heatwave.   Which Are The Best Foods To Eat In Extreme Heat I Summer Diet Tips To Follow:   1. Stay Hydrated Drinking lots of water throughout the day is a great way to quench thirst and stay hydrated. A minimum of 8-10 glasses of water is usually advised to maintain optimal water content in the body. You can throw in some herbs […]
May 02

7 Great Exercises to Ease Depression

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Exercise may trigger feel-good chemicals in your brain that help alleviate symptoms of depression.   Exercise isn’t a depression cure-all — there’s no such thing. But plenty of research has shown that exercise can reduce or even prevent symptoms of depression. Among people with depression and similar health conditions, exercise appears to have substantial mental health benefits. For instance, a systematic review and meta-analysis from 2021 found that exercise can significantly improve depressive symptoms and quality of life when used as an add-on therapy to usual treatment — and the more exercise, the better, researchers noted. And a large study in The American Journal of Psychiatry concluded that engaging in physical activity of any intensity for at least one hour each week could prevent 12 percent of future cases of depression. What makes a fitness routine an excellent addition to your depression treatment plan? There are likely multiple factors. Biologically, exercise can increase certain chemicals in the brain that can help form new brain cells and new connections between brain cells. In addition to the direct effects exercise has on the brain, other physical changes that occur with exercise, such as cardiovascular fitness and improved metabolic health, promote brain health […]
May 01

Exercise tips: 9 healthy drinks that boost stamina, help muscles recover faster

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Staying properly hydrated is crucial for optimising performance and supporting recovery during physical activity, whether you’re hitting the gym, going for a run, or engaging in any other exercise. While water is essential, there are occasions when your body requires more than just plain H2O to fuel itself effectively. So, let’s explore 9 hydrating workout drinks that not only quench your thirst but also provide vital nutrients and electrolytes to assist your fitness journey. Coconut water: Coconut water serves as a natural sports drink, delivering a refreshing and hydrating solution packed with electrolytes like potassium, sodium, and magnesium, says Delhi-based fitness trainer Raghav Goyal. With its low calorie and sugar content, coconut water is an excellent option for replenishing lost fluids during vigorous workouts, maintaining hydration levels, and supporting optimal muscle function. Watermelon juice: Watermelon juice is a delicious and hydrating choice for fitness enthusiasts, boasting a rich array of vitamins, minerals, and antioxidants. This beverage helps combat oxidative stress induced by exercise and contains citrulline, which aids in enhancing endurance and reducing post-workout muscle soreness, says Goyal. Lemon water: Lemon water provides a simple yet effective way to stay hydrated during workouts. Its vitamin C content boosts immunity, while […]
Apr 30

5 tips to stay healthy this summer

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India is witnessing severe heatwave conditions and already temperatures are at record high. In such a situations it is very essential to stay healthy. Summers are here and is not going to end anytime soon. North India is witnessing severe heatwave conditions and already the temperatures are at record high this season. In such a situations it is very essential to stay healthy. Heatwaves can lead to heat stroke, sunburn, dehydration among many other problems. Besides, summer heat can really be physically exhausting and uncomfortable. So here we look into some tips and tricks to stay healthy this summer season.   1. Stay hydrated Drink plenty of water to beat the heat. Summer heat and sweat can dehydrate your body leading to many health conditions. Drink at least 2 to 3 litres of water per day to keep yourself hydrated. Carry water with you whenever you step out of your house.   2. Precautions to avoid heatstroke Many people face heatstroke when over exposed to the sun during summers. Adults are more vulnerable to this as their bodies do not adjust to temperature changes as quickly. In such a situation, avoid going out of your house during the peak sunny […]
Apr 29

Exactly How to Build Muscle for Improved Performance

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You can fine-tune your riding form and spend hours in the saddle, but if you want to be the best cyclist possible, it’s smart to put in work off the bike. And that’s where a muscle-building program comes into play. By dedicating time to growing your muscles and strength in the gym, you can reap some pretty awesome gains when you hop back on your bike (and no, we’re not talking about the ego boost of looking swole in your favorite jersey—though if that’s what motivates you, more power to you). We tapped three experts to learn exactly how to build muscle and the benefits of doing so for cyclists. Ahead, your go-to guide on muscle building.   What does it mean to build muscle and what are the benefits? When we talk about building muscle, we’re talking about hypertrophy, which is a fancy name for muscle growth. There are two types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy, Fabio Comana, faculty lecturer at San Diego State University and master instructor for the National Academy of Sports Medicine, tells Bicycling. Sarcoplasmic hypertrophy is when the amount of fluid inside the muscle cell increases, which then expands the cross-sectional area of […]
Apr 28

The Top 5 Walking Habits That Slow Aging, Fitness Expert Reveals

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Learn how you can improve your health and slow aging by adding daily walks to your routine. Don’t underestimate the power of going on a brisk walk. Getting in this type of daily cardio and hitting your step goal can aid in shrinking body fat, enhancing your cardiovascular fitness, giving you an energy boost, improving your coordination and balance, lowering tension and stress, and making your immune system stronger, according to Mayo Clinic. Needless to say, if you want to stay fit and healthy as you grow older, you best lace up those sneakers and hit the trails to soak up these benefits! We’ve put together the top five walking habits that slow aging, which will further convince you to take a walk. Keep reading to learn how you can improve your health by adding daily walks to your routine. Your mind and body will thank you.   1. Skip the elevators and escalators. One way to increase your step count and calorie burn is to totally ditch elevators and escalators. Opt for the stairs instead so that your body can work harder to get to where you need to be. Another pro tip is parking further away from your […]
Apr 27

Sustainable tips for an eco-friendly fitness routine

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An individual’s health and fitness are of utmost importance in today’s world. This puts us in a place where we also need to think about how our daily routines affect the environment. As ethical people, including sustainable habits in our workout regime, improves both our personal and the environment’s health. Here are some useful and environmentally friendly suggestions to add to your exercise routine without sacrificing your health objectives.   Choose eco-friendly fitness gear Investing in sustainable fitness gear is the first step towards reducing your carbon footprint. Go for products made from eco-friendly materials such as bamboo, organic cotton, or recycled plastics. Look for brands that prioritise sustainability in their manufacturing processes and offer durable, high-quality products. By choosing eco-friendly gear, you not only support environmentally responsible businesses but also reduce the amount of waste generated by the fitness industry. is the first step towards reducing your carbon footprint. Go for products made from eco-friendly materials such as bamboo, organic cotton, or recycled plastics. Look for brands that prioritise sustainability in their manufacturing processes and offer durable, high-quality products. By choosing eco-friendly gear, you not only support environmentally responsible businesses but also reduce the amount of waste generated by […]
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