Oct 21

Can a Healthy Diet Reduce Anxiety Disorder?

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What you eat can influence your anxiety levels   What we eat can affect how we feel, both physically and mentally. If you have an anxiety disorder, you might wonder: Can eating a healthy diet help relieve anxiety symptoms? Experts suggest that diet can directly affect mental well-being, including anxiety, stress, and mood. Certain foods can contribute to feelings of anxiety, while other substances can affect the brain and body in various ways. For example, research has found that people who eat diets high in processed, high-fat, and high-sugar foods are more likely to have anxiety than people who follow diets richer in complex carbohydrates, lean proteins, fruits, and vegetables.   Eat Small, Regular Meals When you skip meals, your blood sugar levels drop and you may feel irritable, jittery, and have worsened anxiety. Aim to eat five to six smaller meals and snacks throughout the day to keep your blood sugar levels from plummeting.   Eat Whole Grains and Complex Carbohydrates Replace processed grains (such as white bread and pasta) and simple carbohydrates (such as fruit juices) with complex carbohydrates such as whole grains, fruits, and vegetables. Foods that contain complex carbohydrates, such as brown rice, whole-wheat pasta, beans, […]
Oct 20

8 Ways to Stop Shoulder Pain From Ruining Your Workout

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It’s time for your favorite strength class and you’re pumped for it. First move on the docket? Overhead presses. You’ve got this, you tell yourself. But as soon as you lift your dumbbells skyward, a sharp twinge shoots through your shoulder, stopping you in your tracks. Though certainly unpleasant, having shoulder pain or discomfort while lifting weights is fairly common, physical therapist Maria Borg, PT, CSCS, supervisor at UCHealth Sports Physical Therapy in Colorado, tells SELF. And there are a host of reasons why this can happen. But bottom line? Experiencing shoulder pain during exercise doesn’t mean you need to give up strength training altogether. In fact, there are lots of small things you can do to make weight lifting more enjoyable for sensitive shoulders—and we’ve got all that important intel right here. Ahead, everything you need to know about shoulder pain and weight lifting, as well as what you can do to keep it at bay.   What causes shoulder pain while weight lifting? There are several reasons you may feel shoulder pain or discomfort while strength training. But perhaps two of the most common culprits are instability and weakness in your shoulder and surrounding areas, Kellen Scantlebury, DPT, […]
Oct 19

3 yoga techniques to stay active in monsoon

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Wondering how to stay active during monsoon season and get rid of this gloomy feeling? Try these 3 yoga poses suggested by celeb yoga trainer Anshuka Parwani. The monsoon season has poured into our lives once again. Though it can bring much-needed relief from the cruel summer heat, they also rain down on a lot of our plans. It is no secret that the weather affects our mood and behaviour patterns. In the monsoon, when the days are dark and our activity gets limited, it is easy to feel down. But trust yoga to stay active! I know monsoon is a season for curling up in bed, but not being active makes us susceptible to more infections and the lack of physical activity can have long-lasting effects on our health as well. The rainy season is a good excuse for skipping your morning jog or avoiding the gym, but the tips I have for you here can be done from inside your house while enjoying the rain. All you need is a yoga mat. Motivating yourself to stay active in the gloomy weather can be tough, but these simple yoga asanas and breathwork will provide you with just the boost […]
Oct 18

7 Essential Tips to Protect Your Kids From Cold Weather

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Here are 7 steps that you can take to help your kids stay as healthy as possible through the winter.   Winter brings along a plethora of health problems with it. As children grow they are susceptible to viral and bacterial infections. Thus, it is the need of the hour to boost the child’s immunity during the chilly months so that they can stay in top shape. Even though the climate is pleasing during winter, there is a wide range of diseases that a child may encounter. Some common illnesses seen in children during winter are the common cold, cough, pneumonia, asthma, wheezing, flu, ear infections, and even stomach flu. It is essential for parents to make sure that the child is following all the guidelines given by the doctor. Dr Vrushali Bichkar, Consultant Paediatrician and Neonatologist, Motherhood Hospital, Lullanagar, Pune shares essential tips that can help parents to take the utmost care of their children.   Winter Health Care Tips For Kids:   Avoid unnecessary antibiotics: Common colds and flu should be treated with the help of a doctor. Do not give the child any antibiotics without speaking to the doctor. Are you aware? Too much usage of antibiotics […]
Oct 17

7-day weight loss workout plan: Follow this exercise routine to lose weight

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If weight loss is on your mind, make sure to workout every day. To get started, follow this seven-day weight loss workout plan.   Your office work or household chores may be the reasons why you are a weekend warrior. But if you can dedicate some time to a fitness routine, don’t randomly pick one exercise. It is certainly not an effective way of losing weight. You need a proper weight loss workout schedule that you can follow every single day. Running, walking, and swimming are all great ways to lose weight. But when you come up with a seven-day weight loss workout plan, make sure to include aerobic activities, strength training and yoga. Doing different exercises every day is an effective way to drop pounds. It is also a way to make sure your workout schedule does not get monotonous.   Why is it important to exercise seven days a week to lose weight? Physical activity can help to lose weight, but you may need up to 60 minutes per day if you rely only on exercise for weight loss, according to the American Diabetes Association. “Following a disciplined fitness routine can help shed extra kilos, and also prevent […]
Oct 16

How Exercise Protects Your Brain’s Health

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Exercise that gets your heart pumping helps keep your body and brain in tip-top shape   You’ve taken to the heart recommendations to get at least 150 minutes of moderate-intensity aerobic physical activity a week to improve your physical fitness. Or … maybe you haven’t, but you’re looking for another reason to add more movement to your days. What you might not realize is that with every step you take, every mile you pedal or every lap you swim, you’re enhancing your cognitive fitness. Yes. That’s right. Moving your body can help your brain work better. (Does that blow your mind or what?!) “We know that physical exercise, and aerobic exercise in particular, is very beneficial for maintaining brain health, even in people who are at risk for developing dementia and Alzheimer’s disease,” says neuropsychologist Aaron Bonner-Jackson, PhD. “With regular exercise, you can make a major difference in terms of how your body is functioning and, as a result, how your brain is functioning.” We talked with Dr. Bonner-Jackson and physical therapist Christy Ross, PT, DPT, about how exercise boosts your brain health, and how much exercise you need.   The science of exercise and brain health In a recent […]
Oct 15

Genetics vs lifestyle: How healthy living can extend your lifespan

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Adopting a healthy lifestyle could counter the effects of life-shortening genes by more than 60 per cent, according to new research published in the British Medical Journal Evidence-Based Medicine. Researchers found four factors to make up the most favourable lifestyle combination — not smoking, regular physical activity, adequate nightly sleep, and a healthy diet. The team, including researchers from Zhejiang University School of Medicine, China, found that while genes and lifestyle together impact a person’s lifespan, an unhealthy lifestyle could heighten the risk of dying prematurely by 78 per cent, regardless of their genetic inclinations. However, “the genetic risk of a shorter lifespan or premature death might be offset by a favourable lifestyle by approximately 62 per cent”, the authors wrote. The researchers analysed the data of more than 3.5 lakh adults, recruited to the UK Biobank between 2006 and 2010, and whose health was tracked up until 2021. Each participant’s genetic predisposition to longer or shorter lifespan was arrived at using polygenic risk score (PRS). Lifestyle factors including diet and sleep habits were also studied. The authors found that starting a healthy lifestyle at the age of 40 years could enhance life expectancy by roughly 5.5 years in those […]
Oct 14

All about the 5×5 workout plan to boost your strength and muscle power

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There are weight loss exercises, and there are moves than can help you build strength. Try the 5×5 workout to build strength and stay in shape. Body strength not only makes workouts easy, but also helps with everyday movements. Whether you are getting up off the floor or carrying heavy groceries, you need muscle strength. There are many strength-building exercises that you can go for. If you are into fitness programs or plans, you can try the 5×5 workout. It means performing five sets of five reps while using heavy weights. This fitness program includes exercises like squats and deadlifts that can make you stronger and fitter. Individually, they are beneficial, but making them part of your fitness routine can be better. Learn how to follow the 5×5 workout program to build strength.   What is the 5×5 workout? The 5×5 workout is a type of strength training aimed at enhancing strength and building muscles with the help of compound exercises. These are exercises that work multiple muscle groups at the same time. “This program includes doing five sets of five repetitions of a compound exercise, which mainly includes bench press, barbell row, squats, deadlifts, and overhead presses along with […]
Oct 13

Meditation for all: A beginner’s guide to mindful living

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Meditation has rapidly gained traction in recent years, with many deciding to undertake the transformational journey; yet others fail to understand what meditation truly is. And while some may be eager to start their own journeys on to self-healing and self-discovery, they may be unaware of the correct way in which to do so. Sameera Afreen, meditations facilitator and communications specialist at Satori Meditations, explains, “Meditation, essentially, is a state of being where we are completely aware, present and non-judgmental. It is knowing how you feel in a certain moment without identification of the mind. In other words, it is being in a state of no mind.” If you are a beginner who is wondering whether meditation is for you, the good news is that meditation is for everyone, regardless of their age, socioeconomic background or vocation in life. Meditating regularly makes one more receptive and open, thus enhancing the way one experiences life. Additionally, it makes us conscious of our own biases, allowing us to be aware of our partialities when making decisions in our day-to-day lives. “Every individual is different — we are each raised in different ways, growing up in different environments and this affects our psyche, […]
Oct 12

Depression: 6 Tips for Eating Well When Cooking Feels Impossible

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If you’re feeling down, preparing a meal can feel like a major task. Experts share their best tips for making meal prep easier and choosing foods that will help lift your energy and mood.   For people with depression, fueling their body with high-quality nutrition can literally help change their life for the better, according to a slew of studies. Not surprisingly, research shows people who consistently eat healthy foods by, say, following the Mediterranean diet (which is centered on plant-based foods, olive oil, and heart-healthy omega-3 fatty acids from fish) often have better mental health than people whose diet is centered on red meat and processed foods high in saturated fats, sodium, and added sugars. But nourishing your body when you have depression can be easier said than done, especially if your mood or energy is low to prepare even one meal, or if you don’t have an appetite at all. When you’re struggling with depression, it’s not uncommon to have no initiative to shop for food, prepare a meal, or clean up afterward, says Amy Gorin, a plant-based registered dietitian nutritionist in Stamford, Connecticut. “Some of the primary symptoms of depression — loss of motivation, poor concentration, difficulty […]
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