May 31

How to Achieve a Strong Mind and Body

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When embarking on a fitness journey, it is important to start at a pace that is comfortable for us. While it easy to get carried away with many fad diets and fat burning solutions that are flooding the market and the Internet, remember, there are no magic pills, diets, and workouts to help you lose weight or get fit in days or weeks. The idea of getting quick results in a short span can be appealing, but it often comes at the cost of your health and well-being. The only way we can be heathier and fitter at any age is by making lifestyle changes. Let’s look at some ways that can help us in our fitness journey.   Follow A Sustainable Diet Quantified nutrition is the science behind food and its impact on the body; it means quantifying or measuring the foods that you consume. When we know exactly how much food we consume throughout the day, it helps us track calories more effectively. Quantified nutrition removes guesstimates and helps us track our caloric intake – this can make all the difference and help us achieve our fitness goals.   Incorporate A Workout Regimen Our efforts will bring results […]
May 28

5 ways to instantly reboot your mind and body after a tiring weekend

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Whether you spent the weekend sinking all manner of alcoholic drinks or you kept it pretty chilled, we all need a mind and body reset on a Monday – especially during the cooler months when our energy levels are naturally lower. It’s common for many of us to start the week punishing ourselves for a gluttonous, indulgent weekend, but rebooting your mind and body is actually about adding nourishment, rather than taking anything away, and being gentle with ourselves. How? Keep reading for five easy, science-backed ways to reboot your body and mind after a tiring weekend.   Take a cold shower Okay, so it’s not always the most welcome prospect on a Monday morning, but taking a cold shower can help to quickly improve your mood, while also boosting metabolism and immune function, at the same time as reducing inflammation, pain or soreness. When you’re in cold water, your brain is “too busy focusing on making the unpleasant sensation go away”, Dr Mjdoline Jayoushe previously told Vogue, so unhappiness, anxiety or stress evaporates on the spot. If you find it too difficult to bear, begin by using the contrast shower technique.   Get your light fix It sounds simple, […]
May 25

6 Science-Backed Ways Exercise Benefits The Body And Brain

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Though some people actually love physical activity and look forward to it, for many of us, exercising is a mighty drag. Exercise has also had an added PR problem in recent years: A growing body of evidence has shown that it’s not all that good for weight loss, which was probably many people’s reason for doing it in the first place. It may help with weight a little, especially for maintenance, but by and large, if you want to drop pounds, the most effective way is to eat less, not necessarily to exercise more. That said, research in recent years has also illustrated quite persuasively what exercise is good for—and it is actually good for a number of things, including some very profound things, like reducing dementia risk. Here’s what science tells us we should probably keep exercising for, even though we may not love every minute of it.   Reduces inflammation (and cancer and diabetes and…) This one is a big one, since inflammation may be an underlying cause of a wide range of diseases and disorders in both body and brain. Exercise is known to reduce a number of inflammatory markers, like c-reactive protein (CRP) and internleukin-6 (IL-6), […]
May 22

5 Types of Exercise That Boost Brain Health

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All exercise supports a healthy brain—but these types of workouts are especially beneficial. It’s no surprise that exercise supports a healthy brain. Working out not only offers some incredible, immediate perks, like boosting your mood, clearing your head, and giving you that post-exercise high, it also causes some remarkable things to happen in your brain for long-term cognitive health and functioning. “Exercise in general is probably the best thing you can do for your brain,” says Matthew Stults-Kolehmainen, Ph.D., FACSM, exercise physiologist and exercise researcher Yale New Haven Hospital. “In fact, some researchers think the initial function of the brain was to help people to move.” The positive links between physical exercise and brain health—mental health and mood management, memory and executive functioning, and degenerative brain disease prevention—is a significant topic of research and discussion. We’ve learned so much about the actual, structural brain changes that occur during exercise, including changes in brain volume and connectivity, the amount of oxygen going to cerebral tissue, neuroplasticity (how our neurons grow, change, and communicate), and increases in brain-derived neurotrophic factors (BDNF, a protein crucial for maintaining and creating neurons), and so much more. Researchers and doctors are now diving deeper to figure […]
May 19

5 Mindfulness Breathing Exercises You Can Do Anywhere, Anytime

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We breathe all day, every day without thinking about it—but something truly transformative can happen when the breath becomes something we do think about. Attention to the breath—and intention of the breath—is a fundamental facet of mindfulness, the practice of cultivating non-judgmental awareness of the present moment. Mindful breathing techniques can be used to moor you to the present, influence your thoughts and emotions, and promote calm (mentally and physiologically), says Jamie Price, the founder of MyLife, an award-winning meditation app. Different types of breathing techniques have been linked to numerous health benefits, from reducing oxidative stress levels (free radical imbalance) and regulating negative emotions to easing anxiety symptoms and improving cardiovascular function. “The breath is such a great anchor [to the present] because it’s with you and happening naturally all the time,” Price explains. “If you get in the habit of using your breath as an anchor, and become more aware of your thoughts and emotions, you can stop them before they gain momentum in a way that contributes to stress or anxiety.” Breathing exercises are an accessible entry point into mindfulness. You already know how to inhale and exhale. Now, learn how to observe your breath, sense it, […]
May 16

Train your brain: 5 exercises to boost its function and memory

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Never underestimate the power of workout for the brain! Here are 5 brain exercises that can improve focus and memory, keeping it young.   Without even realising it, we talk, lift, bend, dance, breathe, and do many other activities every day. Do you know how? Every single daily job you carry out is made possible by your brain! So how can brain fitness be neglected? Ladies, keep in mind that you may have a number of problems both mentally and physically if your brain is weak. These brain exercises are necessary to manage it and stop cognitive decline.   Why is brain fitness essential? If you neglect your brain health, you may have a number of issues such as: Cognitive decline Difficulty in learning things Higher risk of anxiety and depression Brain may struggle to solve problem Stress management can become tough Trouble in concentrating Brain fog   In order to find a way to boost brain health, Here are some insights from fitness expert Mukul Nagpaul, Pmftraining, and Fit India Movement Ambassador. He believes that the following simple workouts can improve brain health.   Brain exercises to improve function and memory “Exercises which are good for your heart are […]
May 13

Fitness on your mind? Make sure you stay away from these 5 things

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There is growing consciousness around how to stay fit and healthy, but are there any tips that can ease the process? Well yes, some tips can definitely be helpful. Read on to know more. Fitness has become paramount today, more so with a global health crisis like covid-19 taking over our lives. But is there a hack to achieve the healthiest body and mind? Well, it’s never a one-size-fits-all approach, but yes, there are some things that one must completely avoid to derail their journey. Of course, having a nutritious meal and moving your body are important, but there’s also other stuff that’s equally important. Ready to find out? Let’s go!   1. Do not give in to waking up at odd hours Of course, everyone wants to be a part of the 5 am club! It is being touted as the ultimate solution to achieving the perfect life, of course, fitness levels included. But are we all made the same? Our sleep patterns are all so different, so how is it even possible to wake up at the same time? If it works for you, that’s great! Else, find some time that works best for you.   2. Working […]
May 10

13 Benefits of Yoga: How It Helps the Mind and Body

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Many yoga benefits are physical, ranging from increased strength and flexibility to lower blood pressure. But a regular yoga practice also provides a variety of mental health benefits, such as stress relief and improved well-being, while increasing spirituality at the same time. Certain poses can be done just about anywhere, and a yoga session can go for hours or minutes depending on your schedule. Enjoy the many benefits of yoga by engaging in this practice in a way that fits your lifestyle best.   Yoga derives its name from the word “yoke,” which means to bring together. And it does just that—bringing together the mind, body, and spirit. Whether you use it for spiritual transformation, stress management, or physical well-being, yoga’s benefits are numerous.   What Is Yoga? The practice of yoga involves stretching the body and forming different poses while keeping your breath slow and controlled. This helps the body become both relaxed and energized at the same time. Dating back over 5,000 years, yoga is considered by many to be the oldest defined practice of self-development. The methods of classical yoga include ethical disciplines, physical postures, breathing control, and meditation. While it was first practiced in India, yoga […]
May 08

6 Benefits of Friendship and Why It’s So Important to Stay Close

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Invest in your besties In an age where many of us feel lonelier and more disconnected than ever—despite being chronically online—it’s never been more important to invest extra energy into our friendships. Platonic relationships are sometimes overlooked in our quest for romantic ones but friendship is just as important to our psychological wellbeing. Friendships can enrich your life in countless ways. Good friends teach you about yourself and challenge you to be better. They encourage you to keep going when times get tough and celebrate your successes with you. They help you build community But friends do a lot more than give you a shoulder to cry on; they also have a positive impact on your health. Some research even says friendships are as important to your well-being as eating right and exercising. Here’s why:   Friends Are Good for Your Physical Health It turns out that healthy relationships actually contribute to good physical health. Having a close circle of friends can decrease your risk of health problems like diabetes, heart attack, and stroke. Having strong social ties can also decrease feelings of loneliness, which evidence shows can take a toll on your longevity. According to a 2010 review, people […]
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 […]
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