Feb 26

8 simple tips from health experts to live a longer life

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Easy things you can do on a daily basis to live longer! The ongoing pandemic has brought to the forefront the importance of mental and physical wellness. People have realised that leading a happy and healthy life is the key to living longer. For this reason, we spoke with health experts about easy lifestyle changes we can incorporate into our daily routines to live longer and more fulfilling lives. These are their best insights.   8 best tips from nutritionists and health experts to live longer   1. Follow a sustainable diet plan Building a sustainable diet is more important than following a strict diet. “No one can stop eating out, not give in to stress eating once in a while, or stop desserts altogether. It’s important to follow a balanced diet 80% of the time and enjoy your weekly meal with dessert and drinks,” says Simran, fitness expert and co-founder, Simvalecha. “Cut out non-nutritive foods like added sugars and start on limiting sweets. These foods cause inflammation, which increases the risk of cardiovascular disease, joint pain, diabetes, and metabolic syndrome. Instead, follow sustainable diets rich in fruits and vegetables to stave off diseases and maintain a healthy weight,” states […]
Feb 25

Recharge your mind and improve work productivity with these yoga asanas

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Postures that stretch the back muscles are considered cooling in Ayurveda, and soothing for those feeling overly stressed, frustrated, or angry   Work productivity can reduce due to multiple reasons — having a poor manager, not feeling a connection with your workplace and its values, or the work, in general. While there are some remedial measures like feedback, and open communication that can help, it may take time before the changes are actually reflected. That is where our personal philosophy, stress management skills, and ability to cope with tough situations can come into play. Yoga is an empowering practice that can help you manage stress because it integrates three aspects of health and wellness – body, breath, and mind.   Here are a few yoga techniques that are exceptionally helpful in coping with stress.   Sun salutations Moderate levels of aerobic exercises are great for mental health, and sun salutations are perfect for that. When practised with the correct breathing pattern, for 6-12 rounds, they help relieve tension, elevate mood, and boost energy, too.   Balance on one leg Single leg balances like tree pose, warrior III, or dancer’s pose help improve balance and stability. The simple act of balancing […]
Feb 24

Depression may be making you hotter, literally, study finds

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A study published in Scientific Reports has found that people with depression have higher body temperature. The recognition of major depressive disorder has risen significantly over the years. People are not only recognizing the value of acknowledging their symptoms but also seeking necessary help. Mental health issues are often considered to be difficulties of the mind. However, it was debunked many years ago that mental health issues can alter the brain and body chemistry. Researchers from UC San Diego and UC San Francisco looked at data from participants and measured their body temperature. They predicted that individuals with depressive symptoms are likely to experience heightened body temperature. They believe that their research contributes to furthering our understanding of depression.   How does depression impact body temperature? Much research has been done to understand the signs of major depressive disorder. While studies have been conducted on the relationship between MDD and body temperatures, they have been done on a small scale. It means that the sample of people included in studies is small. The aforementioned study tried to take a step higher and included 20,000 international participants. As it had a large number of participants, its findings became relatively more valid […]
Feb 23

How To Eat Healthy On A Budget? Here Are 7 Tips That Can Help

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Eating healthy on a budget is not at all difficult. You just need to be mindful of certain things, and you can easily achieve all your health goals while being on a budget. The quest to find healthy foods is an ongoing one. From the healthiest of breads and snacks to drinks, we make sure to have our pantry stocked with guilt-free items at all times. However, the majority of these healthy foods are priced quite heavily and are not quite feasible for people who are on a budget. Whether you’re living in a hostel or have budget constraints, it shouldn’t stop you from eating healthy. It may seem impossible to do so, but with just a bit of creativity and mindfulness, you can achieve your health goals without breaking the bank. Here are some practical tips that will come in handy:   Here Are 7 Tips To Eat Healthy On A Budget:   1. Plan your meals Planning your meals in advance may seem like an effort, but once you start practising it, there’s no looking back. By doing so, you’ll notice a dramatic shift in your urge to order food from outside. When you’re mentally aware of what […]
Feb 22

Forget the gym — build a stronger chest and arms with this 5-move dumbbell workout

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Five moves to build muscle, no gym required If you usually work out at the gym, you’ll know that a lot of people target their upper body with staple moves like bench presses. However, that’s not the only way to strengthen your arms, chest, shoulders, and back, as this five-move dumbbell workout shows. All you need to get started is some fixed-weight dumbbells or a set of adjustable dumbbells. Adjustable weights cost more initially, but you can increase the load as you get stronger, rather than buying a new set of standard weights, which also makes them easier to store. Don’t worry if you’re new to resistance training or haven’t tried some of these exercises before. We asked personal trainer Ollie Thompson to design a short routine and guide you through each move with some useful tips to improve your form.   How to do this five-move upper-body workout Thompson has put together a routine that’ll target “all major muscle groups in the upper body: chest, back, shoulders, arms, and core. All exercises can be performed with just a pair of dumbbells.” Although you’re free to train in whatever way works best for your body, Thompson has a few suggestions. “Perform each exercise […]
Feb 21

Feel like a slug? You may have the wrong exercise mind-set.

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A new study shows that thinking you’re failing at exercise is bad for your health. Tracking all your movements can help. Many of us worry that we don’t get enough exercise. But the mere belief that we aren’t moving enough can have negative consequences for our health, according to emerging science about how our mind-set affects our bodies. A fascinating new study of mind-sets and exercise, though, shows that learning how much we actually move by tracking our steps could help us start thinking of ourselves as active people, which can pay health dividends, even if we don’t start exercising more. In the study, 162 adults who had never counted steps before wore tracking watches for four weeks. One group was given a watch that wildly inflated step counts — instead of averaging 7,000 steps, they thought they walked 9,800. Another less-fortunate group wore a watch that deflated step counts, lowering them by about 40 percent, to around 4,000 a day. And two groups wore watches that told the truth — they were walking about 7,000 steps a day. But some of the participants also watched videos about the power of mind-sets and how they can influence our health. These […]
Feb 20

5 Tips And Hacks To Lead A Healthy Life

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Keeping fit and health is not a one-day job, but it’s rather a lifestyle and gradually needs to be developed into a habit. There’s no magic key to a healthy lifestyle, but here are some universally accepted tips to be healthy. Keeping fit and health is not a one-day job, but it’s rather a lifestyle and gradually needs to be developed into a habit. There’s no magic key to a healthy lifestyle, but one must beware of hit and trial methods too, as these can be detrimental to the overall health, as well as mental state. With so much being said and heard about how to develop a healthy lifestyle, it’s confusing to decide what’s good and bad for one’s health. As work schedules all over the world become crazier by the day, there’s a general concern about and increase in unhealthy life choices. However, there are certain universally accepted ways of leading a healthy life. These are some things that you should never compromise on, if you want to be happy and healthy:   1. Don’t Compromise On Sleep Although more and more people nowadays call themselves fashionably insomniac, sleep deprivation is ruinous for health. You may not know […]
Feb 19

Here’s Why People Have Trouble Following A Workout Routine & How To Combat That

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Below we discuss reasons why people may have trouble following a workout routine and some strategies to overcome these obstacles. Working out regularly is important for good health. It not only helps boost our physical and mental health but also helps improve our mood for the day. However, many factors can lead to you missing your workouts. In this article, we discuss reasons why people may have trouble following a workout routine and some strategies to overcome these obstacles.   10 Reasons why you may have trouble following a workout routine:   1. Lack of motivation It can be hard to stay motivated every single day. While it is okay to take a break once in a while, it is imp to power through and motivate yourself to show up daily. Find a form of exercise that you enjoy and consider setting achievable goals to keep yourself motivated.   2. Lack of time Lack of free time in the routine can cause you to deprioritise your workout routine. Prioritize your daily tasks and schedule your workouts like any other important appointment. Consider shorter, high-intensity workouts if you have limited time.   3. Lack of knowledge If you are new to […]
Feb 18

Fitness expert shares top safety tips for outside winter exercising

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As we head toward Christmas, many will be considering getting a head start on their New Year fitness resolutions. However, with snow and ice guaranteed for many states throughout December, it is important take safety into consideration when exercising outdoors. Matthew Magnante, an exercise author at FitnessVolt, has compiled a list of his most important safety tips to keep in mind when exercising outdoors during the colder months, shared via a press release.   Drink even if you don’t feel thirsty Many may not realize this, but we are at an elevated risk of dehydration when exercising in colder temperatures. When it is cold, our blood vessels constrict to reduce the amount of heat lost through our skin as a way of maintaining our core body temperature. During this process a hormone called plasma arginine vasopressin that normally signals thirst, is secreted at a lower rate than when exercising in hot weather. This explains why you might find yourself craving water less when exercising in winter. Research has found that exposure to cold weather can reduce our thirst sensation by as much as 40%. To prevent dehydration, continue to drink water as you would during summer and opt for a […]
Feb 17

Do you ever crave to workout? Try out these ‘exercise snacks’

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The innovative concept of ‘exercise snacks’ is a promising solution for integrating fitness into our daily lives, where sitting for prolonged periods has become increasingly common. The approach breaks the intimidating notion of exercise into small, manageable segments, allowing for easy incorporation throughout the day. Coined ‘exercise snacks,’ this method draws an analogy with snacking on food, proposing short bursts of physical activity as a way to snack on exercise. It stems from the realization that long hours of inactivity negatively impact health. This concept suggests that even brief amounts of exercise can significantly improve one’s well-being, offering a ray of hope for those tethered to a sedentary existence.   The science of exercise snacks A slew of recent studies and analyses have illuminated the tangible effects ‘exercise snacks’ have on both mind and body. Research collated in Sports Medicine, reviewing 32 studies involving inactive but healthy adults, found that small, feasible instances of movement, like brief walks, motivate individuals to meet daily activity targets and bolster health outcomes. These snippets of exercise have been linked to a decreased risk of heart disease and certain cancers. Additionally, findings in the Journal of Applied Physiology revealed that short spells of moderate-intensity […]
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