Interchangeably used with the word anxiety, stress relates mutually to our social and psychological environment. Major situations like divorce, marriage, retirement, accidents, death in the family, prenatal conditions, a job loss, and other emotional upheavals as well as minor hassles like waiting in line for hours, getting stuck in a traffic jam, misplacing or losing something, disputes, even daily household chores, and competitive examinations, in fact, any unsettling human experience can sometimes become stressful and play havoc with a person’s health.

In the workplace and even at home, stress can test a person’s problem-solving abilities. The demands of everyday living are numerous and if a warning bell is sounding somewhere within you, it’s time you pay heed to it.

Stress alarm – Identify your Stress triggers

What are the warning signals? Are you moving towards a stress burnout? If you have been experiencing the symptoms listed below, over extended periods of time, it’s time you acted – now!

• Self-understanding (e.g. self-identification as a Type A or as a Type B personality)
• Self-management (e.g. becoming better-organized)
• Conflict resolution
• Adopting a more positive attitude
• Self-talk
• Breathing exercises
• Meditation
• Exercise
• Altering your diet
• Taking more regular and effective rest

Two powerful body systems cope with stress. The nervous system controls the rapid body changes, while the endocrine system regulates the longer-term patterns of the stress response by releasing hormones into the blood. The adrenal activates the sympathetic nervous system, reducing the normalizing effects of body function. This increases the metabolic rate, heart rate, circulation, and blood pressure. In addition, the effectiveness of the digestive system is diminished and disturbances in sleep patterns become common.

So how do you guard against stress?

Herbs:

• Ashwagandha (Withania somnifera)
• Brahmi (Bacopa monnieri)
• Jatamansi (Nardostachys jatamansi)

Ayurvedic Supplements:

Stress guard

Ashwagandharista

Brahmi Bati(S.M.Yu)

Meditation

Yoga:

• Plough (Hala Asana)
• Corpse (Shava Asana)

Ayurvedic Massage

• Go for Sirovasti or Shirodhara

Other stress management techniques

Stress management is a process for controlling an individual’s level of stress. Stress management may include practicing daily meditation, identifying relaxing activities (which may be different for every individual), or a combination of multiple techniques. Stress management is important because chronic stress can wreak havoc on your body’s immune system and contribute to health problems such as tension headaches, migraine headaches, insomnia, weight gain, depression, anxiety, digestive problems, and even heart disease. Both acute and chronic stress impact memory and concentration, making effective stress management crucial for optimal day-to-day functioning.

Stress management is having the ability to recognize situations that may cause stress, in order to use strategies to prevent stress from occurring. Stress management also means setting up your life in a way that the opportunity for stress is unlikely to occur. The best approach to stress management is different from person to person, depending on the stressors that impact the individual and how each individual responds to various coping techniques. Thankfully, there are many known strategies that are widely used and very effective when it comes to managing stress.

Some effective stress management tips and techniques are:-

Time management: Time constraints can trigger stress in people’s lives. Schedules often become overloaded, causing people to feel overwhelmed. In order to alleviate this kind of stress, making a list of priorities can help your schedule become more manageable and possible to complete.

Self-awareness: Knowing your personal limits is crucial because being pushed outside of your personal limitations, can cause unneeded stress. What some people consider a busy schedule, others do not. Some people are equipped to handle multiple tasks while others need a simpler schedule. Therefore, you need to be aware of your boundaries, according to your personality and value system. Eliminate things in your life that do not line up with what you personally can handle so that you experience stress less often.

Healthy diet: Maintaining good nutrition can help both your mind and body function well and give you the ability to cope with every day demands better.  When your body receives its necessary nutrients and proper fuel, stress is less likely to accompany everyday tasks.

Exercise: Committing to a consistent exercise routine allows your body to release tension and even relax its muscles, benefiting your physical well-being. Taking steps to support good health gives you the ability to focus on life’s responsibilities without added pressure or stress.

Good support system: Having the ability to talk through challenging situations with trusted friends, can help you avoid stress. A supportive network of friends can provide listening ears and encouraging words, allowing you the ability to work through otherwise difficult situations with more stability and less stress.

Healthy sleep habits:  Generally people have trouble sleeping due to stress (e.g., lying awake at night worrying about stressful circumstances). Adequate sleep is important for allowing your body time to repair and rejuvenate, which helps with mental alertness, memory, and concentration, and also boosts immune strength. Going to bed at the same time each night, eliminating distractions such as television and mobile devices, and aiming for seven to eight hours of sleep each night are best practices for healthy sleep.

1. Do something to help others. In times of stress, we tend to turn our focus inward and dwell on the challenges that are creating negative stress. But the opposite is also true: “As you might expect, getting support from others can cool down the stress response.  But giving support and helping others is also remarkably effective. Researchers have found that providing support to others—even in small ways, such as opening the door for someone—can reduce stress and increase a sense of well-being.”
2. Delegate tasks such as house cleaning, or hire a personal assistant.”If a clean house makes everything in your world better, why wouldn’t you take care of yourself and your family by hiring a housekeeper?”
3. Spend time with a pet. If you don’t have a pet, consider adopting one. “Pets are loving and adorable creatures that can counter the negative effects of stress. Dogs especially can be caring and spontaneous in their affection for you. Cuddle them or take them for a walk and you’ll experience a feel-good factor that can take away the blues.”
4. Ask yourself what you’d say to a close friend who was in a stressful situation similar to yours.“‘Self-compassion is one of the most important sources of emotional resilience we have,’ It means, simply, treating yourself with the same kindness you’d treat a friend who was going through a hard time. ‘Most people critique themselves and tear themselves down when they’re stressed. They go straight into fix-it mode and don’t give themselves any comfort, care, or support,’ Imagining a friend coming to you with the problem you’re dealing with, and saying to yourself what you’d say. ‘When you treat yourself with self-compassion, your levels of stress hormones like cortisol decrease and your levels of feel-good hormones like oxytocin increase, instantly making you feel calmer and more capable of dealing.”
5. Try color therapy to create an environment that supports calmness and relaxation.“Have you ever heard of Colorology? Well it’s the theory that color and light can be used to balance energy wherever a person’s body is lacking, whether it’s mental, emotional, physical, or spiritual. If you are feeling overly stressed, you can use color as a stress management tool. Different colors have different effects on the brain, so envisioning certain shades or even carrying a little patch of a certain color with you throughout the day can make you feel better and more in control. For example, Pink, yellow, blue, and green is considered to be particularly calming!”
6. Create a toolbox of stress-management techniques. “One stress-shrinking strategy won’t work for all your problems. For instance, while deep breathing is helpful when you’re stuck in traffic or hanging at home, it might not rescue you during a business meeting. “Because stress is complex, ‘What we need is a toolbox that’s full of techniques that we can fit and choose for the stressor in the present moment.”

7. Rely on your supportive relationships.“Draw strength from friends and family members. You may have some friends who help you to make decisions, to feel loved, and to feel hopeful. Call them. Talk to them. Tell them how you feel. You may have some friends or family members who make you angrier or sadder. It might be good not to talk to them when you feel stress. Anger makes stress worse.”
8. Create something.“Paint, Craft, Read, enjoy photos, writing, and artwork. Creating something unique and beautiful can relax your mind and your body.”
9. Fill your environment with soothing aromatherapy scents.“Studies suggest aromatherapy can be a good way to relieve stress. Certain aromas (like lavender) have been consistently shown to reduce stress levels.”
10. Fix something unrelated to the stressor.“If you’re having problems in one area of your life, it can be therapeutic to fix something in an unrelated area. It can be anything, from a leaking faucet to other minor home repairs, or even a relationship with someone that’s been a bit rocky lately. It’s a way of proving to yourself that you can solve problems and mend things, and when you return to your original problem you’ll find that you have new clarity and confidence and can come up with a more creative solution.”
11. Learn to recognize when stressors are truly problems worth addressing. This is especially important for those with a tendency to avoid anger. “‘Women, in particular, are told over and over again to be nice no matter what. Get angry and you could lose your reputation, marriage, friends, or job’. If you grew up in a volatile or abusive home, you may not believe anger can be controlled or expressed calmly.”

“The damage: The primary function of anger is to signal that something is amiss and encourage resolution. By ignoring that warning sign, you may end up engaging in self-destructive behaviors (overeating, excessive shopping).

“How to Turn It Around

• Challenge your core beliefs. Ask yourself, ‘Is it really fine for my employees to leave early whenever they want? For my partner to go golfing every weekend?’ If you’re honest, the resounding answer to these questions is probably ‘You know what? It’s not fine.’ Recognizing that something is wrong is the first step to setting it right.
• Step outside yourself. Imagine that a friend is the one being abused, overworked, or neglected. What would be the appropriate way for him/her to respond? Make a list of actions he/she might take, then ask yourself why it is OK  him/her, but not you, to react that way.
• Embrace healthy confrontation. Did someone tick you off? Tell the person―in a positive, constructive way. Yes, he or she might be surprised, possibly even (gasp!) angered, by your words. And you know what? He or she will get over it. ‘Avoidance often does more damage to families and friendships than any expression of anger.
• Visualize calm and peaceful situations or settings.“It sounds New Age-y, but at least one study, has found that it’s highly effective in reducing stress. The suggestion is to follow a routine: Close your eyes, take three long, slow breaths, and spend a few seconds picturing a relaxing scene, such as walking in a meadow, kneeling by a brook, or lying on the beach. Focus on the details—the sights, the sounds, the smells.”

1. Change your emotional response.“Managing stress doesn’t mean eliminating stressors from your life. It means developing positive strategies for dealing with stress to avoid negative consequences. Think about stress as your reaction to an event, rather than the event itself. This makes it easier to identify healthy ways to manage stress. Even though you can’t control some of the stressors in your life, you can control your response to them.”

2. Practice daily relaxation.“Relaxation is more than sitting in your favorite chair watching TV. To relieve stress, relaxation should calm the tension in your mind and body. Some good forms of relaxation are yoga, tai chi (a series of slow, graceful movements), and meditation. Like most skills, relaxation takes practice. Join a class to learn and practice relaxation skills. Deep breathing is a form of relaxation you can learn and practice at home using the following steps. It’s a good skill to practice as you start or end your day. With daily practice, you will soon be able to use this skill whenever you feel stress.”

1. Sit in a comfortable position with your feet on the floor and your hands in your lap or lie down. Close your eyes.
2. Picture yourself in a peaceful place. Perhaps you’re lying on the beach, walking in the mountains, or floating in the clouds. Hold this scene in your mind.
3. Inhale and exhale. Focus on breathing slowly and deeply.
4. Continue to breathe slowly for 10 minutes or more.
5. Try to take at least five to 10 minutes every day for deep breathing or another form of relaxation.”

3. Learn to recognize the things you cannot change.“Accepting that you can’t change certain things allows you to let go and not get upset. For instance, you cannot change the fact that you have to drive during rush hour. But you can look for ways to relax during your commutes, such as listening to music or book.”

4. Write down your feelings.“Often we don’t just censor what we say, we censor what we think. Sometimes we won’t even admit to ourselves that we’re feeling overwhelmed, lost, or stressed. As a result, we keep things ‘bottled up’ and they stay on our mind, elevating our heart rate and blood pressure in the process.”

“Talking to someone can help to externalize this stress and lighten the burden. And failing this, writing down your problems in some kind of journal can be just as effective.”

Think this is just a nice idea? Actually, it’s backed up by quite a lot of evidence. In one study it was found that people who had lost their jobs were actually more likely to find employment sooner if they wrote down their feelings

(1). The reason presumably is that they became more positive and thus performed better in subsequent interviews and opened themselves up for more opportunities.

“In other studies, it was found that writing about stressful events could help individuals to see the positive ‘silver linings’ of those situations.”

(2). Another concluded that ‘FEW’ (focused expressed writing) could act as a useful substitute to therapy for those unwilling or unable to receive it.

(3). Expressive writing has even been found to help reduce the symptoms of asthma.

(4) Seeing a professional therapist is likely to still be more effective than expressive writing alone as therapists can provide feedback and insight and teach useful coping strategies and techniques. That said though, writing is a highly effective alternative and could be especially effective when used in combination with psychotherapeutic intervention. Cognitive-behavioral therapists in fact do recommend journaling for the treatment of many conditions.

5. Practice mindfulness.“For many years Buddhists and other contemplative traditions have known that paying attention to the present moment is deeply relaxing as anxieties about the future and worries about the past disappear.”

“Mindfulness breaks are great stress reduction tools and can be taken as one would take cigarette breaks at work for three minutes at a time. Also bring the principles to daily work activities: doing one thing completely at a time. This will also make you more efficient as you will not waste time swapping between activities. Avoid interruptions wherever possible by only checking your e-mail twice a day, for example.”

6. Find something to laugh about. Laughter is a great stress- buster. “‘Laughter re-enchants daily living,’. Research shows that we experience about 30 of these ‘heart hassles’ every day, stressing the heart both figuratively and physiologically. On both counts, humor is healing.”

7. Learn (and practice) the three essential steps for relaxation.“Relaxation skills are basic to stress management. It’s how our bodies and mind are able to release tension and slow down. You can easily learn to relax, to slow down, even appreciate and embrace stillness.”

“There are three basic elements or results of any effective stress management approach:

• A here and now awareness – being in the present moment.
• Slowing down of the mind and body
• Suspension of judgment about one’s experience and one’s self.

8. Try meditation, a form of guided thought.“Meditation is a form of guided thought. It can take many forms. You can do it with exercise that uses the same motions over and over, like walking or swimming. You can meditate by practicing relaxation training, by stretching or by breathing deeply.”

“Relaxation training is simple. Start with one muscle. Hold it tight for a few seconds then relax the muscle. Do this with each of your muscles, beginning with the toes and feet and working your way up through the rest of your body, one muscle group at a time.”

9. Tap into the power of music.“Are you a music lover? Or a nature lover? Experiment with the following:

• The right music can lower your blood pressure and help you relax. Keep the music that works for you on your phone, computer, iPod, or play it in the car when traffic has you stressed.
• No music at hand? Trying singing or humming a favorite tune.
• Tune in to a soundtrack of nature, such as crashing waves, wind rustling the trees, birds singing. If the real thing is on your doorstep, even better.
• Buy a small fountain, so you can enjoy the soothing sound of running water in your home or office. When stress hits, close your eyes and take a few minutes to focus on the calming trickle.
• Keep the recorded voice of a loved one on your mobile phone. Just the sound of someone special’s voice can help ease tension.”

10. Don’t make mountains out of molehills, and spend 80% of your time focused on the solution.“One of the best ways to make your day and life easier, lighter, and less stressful is to not build mountains out of molehills. To not create extra drama, overthink, or create a problem out of something that doesn’t matter much. Or just out of air.”

“So how can you handle this bad habit?”

“Well, when a big problem is starting to build in your mind first say something like: Hold on now…”

“This will help you to pause and become more receptive to change your line of thinking. Then ask yourself:

Will this matter 5 years from now? Or even 5 weeks from now?

Those two steps will help to build a lot fewer mountains in your life.

Spend 80% of your time focusing on a solution.

And only 20% of your time on dwelling on your non-molehill issue or problem. Instead of taking a common path and doing it the other way around. You’ll live a much more action-filled life and feel less pessimistic and powerless if you do.”  

11. Read books that nourish the soul.“Books containing positive affirmations, daily meditations, or uplifting stories will help you to feel better and restore your belief that life can be good.”

12. Use problem-solving techniques. First identify and clearly define the problem, then brainstorm solutions.“Now that you have a well-defined problem, it’s time to think about solutions. Think of all the ways in which you might solve your problem. The sky’s the limit. Now isn’t the time to judge whether one solution is better than another. Not sure where to begin?” Try these tips:

• Recall past problems that you were able to solve. Could a similar solution work for this problem, too?
• Ask friends, family, and people you trust for advice.

“If you’re still having trouble, perhaps your problem is too complicated. In that case, try to divide and conquer. Break the problem into smaller parts you can more easily tackle.”

“Remember, consider everything that pops into your head — even ideas that initially seem silly. Your stress-reduction plan may include a little zaniness. Maybe taking an Aerobics dancing class after work a few days a week will help you to unwind better than would quiet meditation.”

1. Take instant vacations.“Sometimes the best way to de-stress is to take your mind away to a more relaxing place.”

• Visualize. Have a favorite place where you can imagine yourself relaxing. The place should be beautiful and calm. When you’re stressed, sit down, lean back, take deep breaths, close your eyes, and imagine yourself in your calm-place.
• Take time out for yourself. Everyone deserves time for themselves —a bath or something that allows time to think and de-stress. Try a warm bath with your ears just underwater. Listen to yourself take deep, slow breaths. Take your pulse and count as your heart rate goes down.
• Enjoy hobbies or creative art as an instant vacation.
• Look at the beauty around you and get pleasure from the small things you may have stopped noticing.
• Take mini-vacations. Sometimes we forget that the park around the corner is a great place to hang out. A walk outside can be a mini-vacation if you choose to forget your worries.
• Reading a good book is an escape from reality. You have to imagine the sights, sounds, and smells—you are somewhere else for a while.

2. Turn problems into opportunities with a positive shift in thinking.“The optimistic person, however, knows how to manage stress in difficult situations and soon moves beyond this disappointment. He responds quickly to the adverse event and interprets it as being temporary, specific, and external to himself. The optimist responds with a positive attitude, knows how to and counter the negative feelings by immediately re-framing the event so that it appears positive in some way.”

• “Since your conscious mind can hold only one thought at a time, either positive or negative, if you deliberately choose a positive thought to dwell upon, you keep your mind optimistic and your emotions positive. Since your thoughts and feelings determine your actions, you will tend to be a more constructive person, and you will start moving forward and more rapidly toward the goals that you have chosen.”
• “It all comes down to the way you talk to yourself on a regular basis. In our courses of problem solving and decisions making, we encourage people to respond to problems by changing their language from negative to positive. Instead of using the word problem, we encourage people to use the word situation.  You see, a problem is something that you deal with. The event is the same. It’s the way you interpret the event to yourself that makes it sound and appear completely different.”
• “Even better than the situation is the word challenge. Whenever you have a difficulty, immediately re-frame it, choose to view it as a challenge, and start moving forward.  Rather than saying, ‘I have a problem,’ say, ‘I have an interesting challenge facing me.’ The word challenge is inherently positive. It is something that you rise to that makes you stronger and better. It is the same situation, only the word that you are using to describe it is different.”
• “The best of all possible words to maintain a positive attitude and manage stress is the word opportunity. When you are faced with a difficulty of any kind, instead of saying, ‘I have a problem,’ you can say, ‘I am faced with an unexpected opportunity.’  And if you concentrate your powers on finding out what that opportunity is—even if it is only a valuable lesson—you will certainly find it. As the parable says, ‘Seek and ye shall find, for all who seek to find it.’”

3. Avoid drugs and alcohol.“They may seem to be a temporary fix to feel better, but in the long run they can create more problems and add to your stress—instead of taking it away.”

4. Take a break from acute stressors.“It may seem difficult to get away from a big work project, a crying baby, or a growing credit card bill. But when you give yourself permission to step away from it, you let yourself have time to do something else, which can help you have a new perspective or practice techniques to feel less overwhelmed. It’s important to not avoid your stress (those bills have to be paid sometime), but even just 20-minutes to take care of yourself is helpful.”

5. Implement time management strategies.“Your workload can cause stress, if you don’t manage your time well. This can be a key source of stress for very many people.”

• “Take time management quiz to identify where you can improve, and make sure that you use time management tools such as To-Do Lists, Action Programs, and Eisenhower’s Urgent/Important Principle to manage your priorities.”
• “Then use Job Analysis to think about what’s most important in your role, so that you can prioritize your work more effectively. This helps you reduce stress because you get the greatest return from your efforts, and you minimize the time you spend on low-value activities.”
• “Also, avoid multitasking, only check email at certain times, and don’t use electronic devices for a while before going to bed, so that you use this time to ‘switch off’ fully.”

6. Calendars and schedules are helpful for ensuring that you don’t over-commit yourself, which is a common stress-inducing scenario.“Good time-management skills are critical for effective stress control. In particular, learning to prioritize tasks and avoid over-commitment are critical measures to make sure that you’re not overscheduled. Always using a calendar or planner and checking it faithfully before committing to anything is one way to develop time-management skills. You can also learn to identify time-wasting tasks by keeping a diary for a few days and noticing where you may be losing time.”

“For example, productivity experts recommend setting aside a specific time (or multiple times) each day to check and respond to email and messages rather than being a continual slave to incoming information. Banishing procrastination is another time-management skill that can be learned or perfected.”

7. Engage in low-pressure, enjoyable activities.“Get crafty (art, scrapbooking, writing /journaling), listen to music, get physical (walk, run, dance, do yoga), get outside, or just give yourself a few minutes off from what you are doing to do simply nothing. Don’t be afraid to take a break when you are studying or writing a paper. Schedule it in! A 20-minute power nap can re-energize you for hours and a brisk walk around the block can help to clear your head and put your thoughts in order.”

8. Regular exercise can be an effective way to both prevent and manage stress.“For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.”

• 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
• Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggest that frequency is the most important.
• Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
• Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
• Recruit an “exercise buddy.” It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
• Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.

9. Spend time in nature.“Going outdoors helps to relieve your stress naturally, with research showing levels of the stress hormone cortisol lower in those who live in areas with the greenest space, as are their self-reported feelings of stress. Even five minutes in nature can help reduce stress and boost your mood.”

10. Find positive behavior coping strategies.“There are both positive and negative coping strategies that people use. Some people may drink or smoke because of stress but these are obviously negative coping strategies. Some positive coping strategies are writing goals to tackle the problem, writing ‘to do’ lists, exercising, or doing the things that increase eustress (good stress). Writing goals and lists help to organize thoughts and actions so that you know how to fix the problem or possibly remove the stressor if possible. Exercise increases endorphins in our body or gives us the ‘runner’s high’ while also releasing the tension in our body and feelings of anxiety, depression, anger, and frustration.”

11. Eat a variety of fresh fruits and vegetables.“‘Stress eating’, in the form of over-indulgence or trips to the vending machine or drive-through, may seem like a great idea when you’re feeling anxious. But the fact is that you’ll feel better in the long run if you reach for an apple instead of a bag of chips when you have the urge to munch.”

12. Learn progressive muscle relaxation techniques.“Progressive Muscle Relaxation is meant to help you resolve any tension in your muscles and body. The idea is that you first tense and then relax all the muscles throughout your body to reach the ultimate state of relaxation. ”

1. Identify the sources of stress in your life and take steps to avoid them. “We sometimes create our own stress because of habits and traits that can have harmful effects that can be reduced using cognitive restructuring techniques such as behavioral modification, assertiveness training, time management, and stress inoculation. Others turn to smoke, alcohol, or drugs to relieve their stress but these short-term solutions eventually cause even more stress. Long-term use of prescription medications can result in dependency or adverse side effects and some supplements can have similar problems or interact with other drugs.”

2.. Use planning and lists to create a sense of mastery over your important daily tasks to avoid stress.“Make a list of the important things you need to handle each day. Try to follow the list so you feel organized and on top of things. Put together a coping plan step by step so you have a sense of mastery.”

3. Keep a stress diary.“Note down the date, time, and place of each stressful episode, and note what you were doing, who you were with, and how you felt both physically and emotionally.  Give each stressful episode a stress rating (on, say, a 1-10 scale) and use the diary to understand what triggers your stress and how effective you are in stressful situations.  This will enable you to avoid stressful situations and develop better coping mechanisms.”

4. Set realistic expectations.“Being busy is sometimes inevitable, but regularly taking on more than you can manage can cause unwanted and unwelcome stress. Tell yourself that it’s okay to say no to activities at your child’s school or to extra projects at work — you are not obligated to accept every request made of you. Additionally, don’t take on more financial responsibilities — such as a new car or a bigger house — if you think they’ll be a stretch. Being realistic about your finances is an important strategy for managing stress.”

5. Prioritize and set limits.“It might feel nice to rattle off all the non-profits you volunteer with, and you may feel good about filling your calendar with bake sales and charity events. But at the end of the day, you may be stretching yourself too thin.”

“Set priorities around the groups you’re most passionate about, and only dedicate your time to those. Learn to say no when you absolutely cannot take on anything else, and don’t look back. You’ll be healthier and happier for it.”

6. Reflect on your day at the end of each day using intention and reflection. “When you can, take time to reflect at the beginning and end of each day. In the morning, you may want to think about how you want your day to be. Your intentions can be something you want to accomplish or ‘do,’ and they can also be about how you feel, or how you want to ‘be’.”

7. Plan and prepare for situations and events that you know will be stressful.“Prepare ahead of time for stressful events like a job interview or a hard conversation with a loved one.”

• Picture the event in your mind.
• Stay positive.
• Imagine what the room will look like and what you will say.
• Have a back-up plan.

8. Learn to recognize stressors and signs that you’re experiencing stress. “When you feel stress setting in, observe your body, and learn where it hits, what happens first. The earlier you can recognize stress signals, the easier it is to change your behavior and stop the progress of the stress.”

• “When you are stressed, choose fight or flight. Hiding your anger is more stressful than expressing it but choose your fights. Make sure it’s worth it.”

9. Don’t ignore the warning signs that stress is taking over your life or beginning to pose health risks.“If you are feeling stressed out, or if you relate to any of the symptoms above, don’t ignore it. Many live in denial and cease to do anything about the state of stress they are in. People may not even realize how stressed they really are. Don’t keep putting off those warning signs. Check-in with yourself and do something about it. Learn stress management skills and get to the bottom of your stress before it gets worse.”

10. Create effective stress rituals that work for you.“Make sure you take stress breaks. Get up from your desk and walk around, or get outside for some fresh air. Do some deep breathing, shoulder shrugs, or just close your eyes for one minute. Taking a mental or physical break is an important strategy for dealing with day-to-day stress.”

11. Stay well-hydrated by drinking plenty of water.“We all know and understand that a vast percentage of our body is made up of water. It, therefore, makes sense that water would provide you with the support you need to handle stress more effectively. In fact, making sure that you stay hydrated throughout your day is essential as it will boost your levels of energy and enable you to work through circumstances with more vigor and persistence. ”

Tips to De-stress

1. Identify triggers
2. Remember …..this too shall pass
3. Walk outside, breathe deeply, return to nature
4. Talk to yourself if you were a good friend
5. Write / Laugh
6. Visualize
7. Stop procrastinating
8. Accept people for who they are
9. Be grateful
10. Avoid multitasking
11. Step away from the situation/screen
12. Identify what you really want
13. Get help – you don’t have to do it all alone
14. Write in a journal
15. Create cushions in your calendar
16. Re-evaluate your priorities
17. Do your research
18. Learn something new
19. Perform, Teach or give a speech
20. Play a board game
21. Volunteer
22. Say No
23. Engage in your Interests
24. Treat yourself
25. Try Aromatherapy
26. Take a Nap
27. Meditate  / Yoga
28. Be grateful
29. Eat a snack ( Mindfully!! ) / Mood-boosting foods
30. Put on some music/sing
31. Cuddle with pet
32. Learn something new
33. Find a relaxation mentor
34. Squeeze a stress ball
35. Hang up, then turn off your phone
36. Progressive muscle relaxation
37. Sleep to combat stress
38. Stop should-ing yourself
39. Socialize with friends/colleagues
40. Make a change
41. Exercise daily
42. Stay in the moment ( Present )
43. Change your perception
44. Forgive yourself
45. Remember you are Human

How to Relax and De-stress :

If you find yourself plagued with anxiety, finding it hard to sleep means you are in a major stress zone. You need to work on reflecting on your stress and relaxing your mind and body before you do any more damage. If you want to know how to lead a more relaxing life, just follow these steps.

Stress reduction help –

A. Reflect on your stress 

1. Write down your thoughts

2. Make a game plan

3. Vow to eliminate as many sources of stress as you can

4. Share your feelings

5. Know when to get help

B. Relax your mind

1. Meditate

2. Watch a movie

3. Spend time with friends

4. Go for a long drive

5. Read

6. Calm your mind before bed

C. Relax your body 

1. Give yourself a massage

2. Avoid too much caffeine

3. Exercise

4. Take a bubble bath

5. Eat well

6. Sleep well    

Some opt for vacationing out of city or country, some for vacation jobs in their field for more knowledge, some for pocket money while some just want to kill time till new academic year starts. One of the good suggestions is to do some kind of social work towards a society which will not only give insights towards the life of people but it will also teach you various lessons which will help during your journey of life.

A couple of days into that much-anticipated break, we stop enjoying being at a loose end and start getting bored. Here are a few things to keep the boredom at bay.

1. Day trip to a beach
2. Throw a house party
3. Get ready for paddling into the pool, SPA
4. Go to festivals
5. Go on a holiday – Visit nature ( Fulfill travel desire )
6. Get Energetic – Join Swimming, Gym, Hiking n Trekking, Zumba
7. Join a hobby class – ( On-line, Distance learning )
8. Learn a new Skill – Public Speaking, Self-defense …
9. Get a Job to learn and meet people, Internship
10. Prepare for Competitive Exams
11. Catching up with unseen movies and series
12. Take a good break from the studies
13. Reading and Writing for pleasure, Improve your writing Skills
14. Visiting unexplored places
15. Join NGO
16. Counseling
17. Do Social Work
18. Volunteering in rural India

So don’t feel overwhelmed. Instead, develop a realistic plan. (To do this, use the planning worksheet). As you follow your plan, then you’ll have a meaningful, productive, and fun-filled holiday!

Another and best way of spending vacation for a cause is to go to rural villages after getting basic training from medical Colleges, NGO’s and serving people educating them about health and their health-related rights to change the health situation in tribal and rural India characterized by extreme poverty, with no access to the most basic health care.

But for undergraduate, graduate, and medical students of all streams, this summer should be full of collecting information, analyzing data, and collaborating on exciting research projects as part of the Summer Student Research Program in their city or rural areas. Health education is a must at a rural level for which vacation volunteers can do by getting basic training about medication and schemes launched by the government.

Nowadays in most of the cities because of the on-line app you get most of the health-related facilities like ordering medicines, call a doctor, call an ambulance, Yoga instructor, Physiotherapist, Nurse, getting the second opinion about surgery and so on related to health sitting at home. Likewise information related to any diseases is available on the click of a mouse.

The health of people in tribal and rural India is in a precarious situation. The traditional systems of medicine are in decline due to different economic and cultural reasons. But modern medicine as it is being practiced is not meeting the health needs of the rural population, especially those from the economically and socially backward sections. This is largely because of the high cost and inaccessibility of services. The high cost of this kind of health care, as well as the loss of wages during the period of illness pushes these people into a grim cycle of debt, bondage, and deepening poverty.

Unfortunately in rural India conditions are worst since almost 60% or more don’t have medical facilities within  20 kilometers so they have to travel even under emergencies since there is no other option but to travel, at times even transport is not available. Many NGO’s are working in rural India as Self Health Organization ( SHO ), Primary Health Care, Community Health Care,  who are voluntarily helping villagers in terms of imparting knowledge about health-related issues, educating women about problems related to their health, nutrition-related issues amongst kids, various kinds of diseases with elderly people Etc.

Due to a lack of medication and ignorance about health-related issues rural India has a high infant mortality rate, Neonatal mortality rate, maternal mortality rate, and child mortality rate. Government of India, Health Department has launched many schemes/benefits for the rural population to take care of all health-related issues but because of lack of awareness, knowledge and because of middlemen for their own interests are not reaching the population at large.

During vacation those who want to do some kind of social activity ( volunteering as an intern or an assistant in medical centers ) can take some basic training about healthcare, rights of the rural population, awareness about government schemes and their benefits and stay in areas selected during vacation. Create awareness, impart knowledge, and give basic training during your stay so that rural people in villages are benefited.

As you can see from the above chart that Healthcare penetration in rural areas is significantly lower than in urban areas. A lot of manpower is required to serve rural areas so during vacation if you desire to give your services then there are many NGOs ( list provided in the last section ) who can train you and then you can go in the field to give primary / basic education about healthcare or you can be a trainer as well.

The need of the hour is thus a two-pronged approach – first to bring quality healthcare services to doorsteps of the needy and second to promote healthcare awareness and contemporary healthcare-seeking behavior among the underprivileged.

You can volunteer for objectives like:-

To address the inequality in rural health care with an equal focus on preventive measures and health education.

Functions at  Anganwadi where children are educated about health, referral services, Non-formal education of children, Supplementary nutrition, Family Planning, Immunization, Etc.,

To evolve low-cost technology for providing appropriate, rational, and inexpensive healthcare facilities.

To provide accessible, affordable, acceptable, quality-oriented, sustainable, and credible services.

Design technologies after understanding the people’s health as well as local conditions ( climate ), requirements, limitations, illiteracy levels, accessibility, etc.

Introduce adaptable and diagnostic technologies to health workers, clinical, community level, and public health services.

Develop products for the grassroots users and community health workers as well as for the general public.

Those who want to do research can prepare a questionnaire for a few villages, collect survey forms, collate data, and suggest conclusions drawn for improvement of services in required areas with figures.

Specialized jobs for Female Assistants are:-

• Supervise and guide the health workers in the delivery of health care services to the community
• Carry out supervisory home visiting
• Guide the health workers ( female ) in the distribution of contraceptives to the couples
• Respond to urgent calls from health workers and render necessary help
• Educating adolescent girls and nursing mothers
• Provide kits to  mothers for 3 months after delivery
• Community health promotion and education
• Participate in strengthening the Integrated Child Development Services ( ICDS ) Programme
• Improving maternal health through engaging family and community

Nine major health-related activities are carried out by NGOs ( mentioned in NGOs details )  so you can select anyone as per your liking and work with them during your vacation.

Functions of NGOs in Health System

The primary focus of NGOs in the health sector are:

1. Establishing healthcare institutions
2. Fulfilling health and social needs of groups like women, elderly and vulnerable local communities
3. Dealing with specific health issues such as alcoholism
4. Promoting health rights
5. Performing preventive health programs
6. Managing health finance and administration.
   Some NGOs operate internationally and are concerned with global health issues. Some NGOs in
   India also plays an important role in providing health care at times of emergencies and natural
   disasters.

Details of NGOs health activities :

1. Medical education
2. Hospital services
3. Rehabilitative clinic
4. Outpatient clinic
5. Ancillary services like lab/image tests
6. Nonclinical medical support like health system management/financing
7. Health insurances for the targeted population
8. Outreach activities for preventive and public health care
9. Engagement in medical research.

Jan Swasthya Sahyog : Location – Bilaspur, Chattisgarh

Overview: Ganiyari outpatient clinic with 70 beds and with operation theatres, catering to 2,000 villages of Bilaspur and other neighboring districts. A Village Health Programme, which provides preventive and curative services with the help of 110 village health workers (VHWs) in 54 tribal and forest-related villages of Bilaspur district. Other activities include rural creches, research, Technical training, and resource activities.

Nature of volunteering opportunities 

If you wanted a career with them, you should know that Jan Swasthya Sahyog ( JSS )  offers a three-year Diplomate National Board in Family Medicine course, which is recognized by the National Board of Examinations (NBE). Medical residents are trained in general and emergency aspects of medicine, surgery, pediatrics, and obstetrics & gynecology.

They are also taught about the intersection of illness and poverty, and they regularly engage in community health projects that seek to address some of the underlying issues of ill health. This has helped in community involvement and empowering the young.

Contact: janswasthya@gmail.com

Root Institute : Location: Bodhgaya, Bihar

Overview: Root Institute is a socially inclined Buddhist meditation & study center in Bodhgaya, Bihar. Besides meditation & philosophy courses, the institute runs health programs on-site and in remote rural villages of Bihar, with an emphasis on health promotion, enabling people to care for their own health, health education, and integrated health and development at the village level.

Nature of volunteering opportunities
–       Spiritual volunteers to assist with daily meditations, run short workshops, and offer general help with the spiritual program.
–       Health program volunteers to assist with program coordination and nursing.
–       Physiotherapy / Occupational therapy volunteers.

Contact: Volunteer application

Mothers Hope : Location: Dimapur, Nagaland

Overview: Mother’s Hope is a residential home for pregnant mothers and babies. Mother’s Hope provides care to pregnant girls undergoing crisis pregnancies, victims of sexual abuse, and infants needing a permanent home. They offer free counseling, a residential home for women to stay during pregnancy and receive new skill training, free health-care and psychological support to girls undergoing crisis pregnancies, and a residential home for newborn babies till they are adopted into loving families.

Nature of volunteering opportunities
–       Awareness & advocacy volunteers.
–       Volunteers for counseling & baby care home.

Contact: mothershope@rediffmail.com

Sadhana Village : Location: Pune, Maharashtra

Overview: residential & educational care of disabled children, self-help groups, empowerment of rural women

Nature of volunteering opportunity:
–       teaching
–       assistance in care
–       working with SHGs

Contact: adm@sadhana-village.org sadhanavill@gmail.com

Children Walking Tall : Location: Mapusa, Goa, India.

Overview:
–       provides food
–       medical assistance and educational support to local children

A minimum period of commitment: Minimum 2 Weeks

Nature of volunteering opportunity:
–       preparing activities
–       giving out food
–       teaching
–       cleaning
–       sorting
–       taking care of small medical needs for the children.

Contact: childrenwalkingtall@hotmail.com

List of NGOs having different activities / Interest

• Always apply sun cream: It is important to use a sun cream lotion of at least SPF 30 in order to protect your skin from harmful UV rays. For sensitive skin, a mineral-based sunscreen is best. Don’t sit in the sun during peak hours between 11 am and 4 pm in order to minimize UV radiation. If you are planning to be out in the sun for a long period of time, reapply sun cream every two to three hours.
• Drink plenty of water: During the hot summer months, heat and sweat can leave your body dehydrated. A lack of water is harmful to your body and can also make you crave food when you’re not actually hungry. It is incredibly important to keep yourself hydrated by drinking at least eight to nine glasses of water a day. Bored with water? Add some low calorific flavoring to water such as a piece of fruit, or opt for healthy alternatives like green tea or coconut water.
• Beware of ‘healthy’ smoothies: Fruit smoothies are a great way to get your five-a-day and keep refreshed throughout the summer but watch out for smoothies made with frozen yogurts or ice cream as they can be extremely calorific. A healthy smoothie should be made with fruit, juice, low-fat yogurt, and ice. Use any fruit you might have or have kept in the freezer, and throw it all in a blender to make a perfect summer drink.
• Exfoliate: Summer means an increase of dead skin cells so it is important to exfoliate your skin to keep it smooth and silky. You don’t need to buy any expensive products to achieve that summer glow; simply use a loafer for a light scrub or make your own exfoliation lotion using a handful of oatmeal, milk, and yogurt.
• Keep up the exercise regime: Before you hide those running shoes in the wardrobe, remember summer exercise doesn’t have to stop because of the rising temperatures. Instead of working out outside, change your exercise plan, and take it indoors. Join a gym, take up a step class, or get a group of friends around for an afternoon of exercise DVDs. 
• Get wet: Summer is the perfect time of year to get wet! Boring runs in the cold wintery weather can be swapped for a summer swim at your local pool or gym. Start by swimming for 10 minutes and increase the time over the following weeks by doing front crawl, breaststroke or backstroke to mix up your cardio workout. A 30-minute session of this full-body workout will burn almost 400 calories! If swimming laps isn’t your thing, join a water aerobics class or create your own aerobic workout with jumping jacks, marching and jogging in water.
• Olive oil: Olive oil is a healthy fat that contains essential fatty acids that help skin resist UV damage. These fatty acids are also part of the cell membranes that keep in all that moisture your body loses through heat and sweat during the summer. In order to protect your skin and keep it supple, consume about 1 tablespoon of olive oil daily or add it to a healthy salad or fish dish in order to get all those essential fatty acids.
• Protect your glossy locks: Our hair suffers a lot during the summer. Constant heat, sun damage, and chlorine takes a toll on our hair and can leave it feeling limp and dull after the holidays. If you’re planning on swimming a lot during the summer, it is advisable to use anti-chlorine shampoo and conditioner to help neutralize the chlorine from your hair. If possible, minimize the use of hairdryers, straighteners, and other heating products.
• Eat healthy by the pool: When the sun is beating down, the idea of seeking out the nearest ice cream stand is seriously tempting. Stay strong by being prepared, and pack a cooler full of healthy snacks and juices. Fill your ice-box with ice, bottled water, sandwiches, vegetable sticks with hummus, yogurts, and endless amounts of fruit.
• Take up a new hobby: Summer is the perfect time to take up a new activity. Gardening is a great way to enjoy the outdoors and will actually help you burn some calories! Planting a herb garden is a fantastic way of getting your hands dirty, having quick access to some healthy flavors for your summer meals, and, if you have kids, get them involved in playing outside. If gardening isn’t your thing, get some inspiration from Wimbledon and try your hand at some Badminton, tennis, or golf. Pilates is the perfect alternative for some alone time in the garden. Roll out a towel and have some fun trying out planks and some breathing techniques in the sun.

Take a Cool Shower: Hot showers after sun exposure further dry the skin. A cool shower after excess sweating helps keep the skin unblocked, and decreases acne breakouts.

Hydrate your skin: Skin is the largest organ and needs to be kept hydrated all the time. 8 to 12 glasses of water helps to soothe the skin and keeps it supple.

Protect your skin from the sun: Use a good sunscreen with correct SPF properly and repeat as frequently as required. My health feed titled ‘Know your Sunscreens’ gives a detailed insight into the sunscreens.

Timed Travel: Sun rays are the harshest in the noon. Try to avoid direct sun exposure between 11 am and 4 pm as much as possible.

Sip in your Antioxidants: Antioxidants are the key for summer, and there are tons of ways to work them into your routine.

Resveratrol, a naturally occurring phenol found in the skin of red grapes can decrease redness from acute sunburns. It has an anti-inflammatory and antioxidant effect, helps strengthen your skin’s outer layer. Watermelons are loaded with antioxidants and are rich in water content.

Love your legs: The trick to great summer legs is to alter the way light reflects off the skin’s surface. Exfoliate first, scrub and apply a good moisturizer. Always use a sunscreen.

Wear a wide brim: A plain cap won’t protect your face from the sun coming at an angle. Opt for a hat with a brim for full protection.

Feed your face: The best tool for an even summer skin tone is probably already in your fridge. Cut a large strawberry in half, swipe it across your face in small circles, leave it on for about two minutes, then rinse off. This will also brighten the sun and age spots over time.

Pamper your hands and feet: The thin skin on your hands and feet wrinkles and pigments easily, so be sure to use sunblock daily.  Exfoliate frequently and apply moisturizer at night.

The following Homemade Scrub for hand and feet will help to keep them soft and supple.

• Mix well one tablespoon of coconut oil, 1/4th cup of sea salt, and 1/4th cup of fine sugar (brown or white).
• Add the juice of a lime and mix again in a blender for about 30 seconds.
• Store in an airtight container and use within a week.

Light is nice: Summer means heat, lots of sweating, dryness, skin problems like tan, sunburns, pimples, heat rashes, blemishes, and much more. With the blazing sun of the summer months, you need to know how to look after the skin properly and look fresh and vibrant.

Just using a good sunscreen is not enough for your skin in summer. You need to take proper care of your skin and hair too.

A lot of sunscreens are heavy and oily. These can contribute to breakouts and shine during the summer months. You can switch over to a water-based or gel-based sunscreen. Also wherever and whenever possible use a cap or cover your face with a kerchief or dupatta.

Bounce back from sunburn: The traditional Indian chaas, lassi is amazingly soothing to your sun-scorched skin.

Spritz your Scalp: Long locks offer some shade from the sun, but the sensitive skin along your hairline and parting still get bombarded with harmful UVA and UVB rays. Use a sunscreen spray along the scalp line. It’s harder for creams to be absorbed there, and you can still get a sunburn.

Supercharge your Skin: Cantaloupe (our kharabooja) is the melon of choice for beautiful summer skin. The sweet delicious fruit is rich in antioxidants and delivers a unique hydration to the skin, resulting in a radiant complexion.  It can actually boost your SPF by several factors

Keep Blemishes at Bay: During the warmest months, blemishes, acne can occur in embarrassing locations.

Select your sunscreen wisely. Sleep with a clear face. It is highly necessary to put off all your makeup at night because it can seriously damage your skin. You can use a cleanser to remove all the makeup perfectly.

Save your skin: Sunny days make your skin pigment uneven, consequently, the skin that gets extra exposure to the sun becomes dark and patchy. Once patches set in, it’s very hard to remove them. So apply some soothing creams over your skin daily or apply cold compresses whenever you come back home. Do not miss out on your sunscreen.

The lactic acid in curd is calming and soothing for the skin.

Leave it on for 30 minutes as a mask before taking a cool shower and pat dry.

Freeze aloe vera gel in ice trays. You can use the compresses if you get sunburnt.

Beat the itch: Bug bites can itch and look unsightly for weeks after they become inflamed.  If you happen to get a sting, apply cold compresses, apply chilled aloe vera gel twice daily until itching resolves. Avoid scratching.

Apply kojic acid containing creams twice a day to fade off any residual marks.

Nail care: Many of us opt for gels or long-lasting chemical nail varnishes to keep chlorine and saltwater from chipping away at polish. Unfortunately, these chemical-laden lacquers also leave your nails with a yellow stain.

Soak your nails for ten minutes in a mixture of four parts water and one part hydrogen peroxide. Use a buffer and lightly massage almond or jojoba oil into your nails and nail bed to get them back to their healthy, natural hue.

Hair Care: In the hot summer days, we need to wash hair almost daily, because they become tacky sooner. Use a mild or natural shampoo that does not contains chemicals. Also, avoid using heavy conditioners because it could make hair look sticky in summer.

1. Switch off Those Lights

Too many electric bulbs and lights in the room tend to heat up the temperature. So switch off as many lights as you can and use only the ones you require. Certain factors like concrete buildings, top floors, pollution, etc can make the situation worse by trapping heat. Keep the curtains drawn if the harsh rays seep into the house.

2. Eat Regularly, But Eat Light

Summertime tends to reduce one’s appetite because of excessive heat. But it is important for you to eat regularly because your body requires the nutrients to fight the heat and keep you healthy. Having said so, the best thing to do is to follow a light diet including summer veggies like squash, lauki, cucumber, ivy gourd, etc. Avoid heat-generating foods like meat, eggs and other proteins, and even salt intake. 

3. Stay Indoors

Keep a check on the weather forecast. This is important because you can then track the hottest days and plan accordingly. If you love walking, try to do so only in the early hours or after sundown.

4. Wear Loose Clothes

Needless to say, to stay cool you need to wear loose clothes so that there is good air circulation. Ditch your synthetic dresses and trousers and stick to cotton. Even while heading out, keep yourself covered from the harsh rays.

5. Don’t Exert Yourself

Physical activity is essential for good health, but during summers, make sure that you don’t overexert yourself. You need your energy levels to keep you active. Resort to indoor gyms rather than engaging in outdoor activities. And remember to stay hydrated.

Enjoy your warm-weather favorites while keeping your nutrition in check with the tips below.

1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea.

2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.

3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day.

4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.
5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized.

6. Grab a sports drink. For workouts lasting longer than 45 minutes, drinking a sports drink every 15 to 20 minutes can help you maintain energy, increase endurance, and stay hydrated.

7. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated.

9. Cook meals together. Involve your friends and family in your healthy lifestyle this summer. A simple way to start: Plan meals, shop, and cook with your spouse and kids.

10. Downsize your dinnerware. We’re not talking about buying new plates, just using the smaller ones in your set for meals like lunch and dinner.

11. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kick start the muscle-building process, help your body recover from training, and boost your energy levels.

12. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.

13. Eat healthy at the beach ( when you go out ). Ice cream stands and high-calorie barbecues are bound to put a damper on your diet, so stay clear of these temptations by being prepared. Pack a cooler with ice, bottled water, sandwiches on whole-grain bread, pita chips, hummus, yogurt and lots of fruit. You’ll feel healthier and happier at the end of the day.

14. Give your house a summer cleaning. You need an environment that reflects your healthy way of living and your summer fitness goals. To start, remove unhealthy foods from your home (so you’re not tempted). While you’re at it, stock your office with fruit, nuts, and other healthy snacks.

15. Build a better burger. Create a healthier burger with whole wheat buns, lean meats, and delicious toppings like pineapple, wasabi, guacamole, and feta cheese.

1. Moisturize – The problem with summers is the extreme heat that dehydrates your body and makes your skin dry. Dry skin is prone to damage and dullness, and you need to butter it up to make up for the moisture loss. The moisturizer acts as a barrier for pollutants, bacteria, and sunburn. Moisturizing is absolutely essential. Simply moisturize, there are no two ways about it.
2. Exfoliate – For any treatment or cream to work on your skin, it needs to be clean. For that, you need to exfoliate at regular intervals to slough away the accumulated dead skin cells that are clogging your pores and forming a layer on your skin. Also, do not exfoliate every day because that can cause over scrubbing of the skin and lead to redness, rashes, and breakouts. Exfoliate your skin 2-3 times a week using a circulatory motion. Preferably in the evenings, and not right before you go for a swim or out in the sun.

   3. Drink Up –  Yes, drink up and loosen up. We mean water, lots of it. The problem with summer is, it makes you sweat a lot, making your cells lose water quickly. To maintain moisture levels in your body and not feel weak or faint due to dehydration, you need to keep a check on your drinking (water) game and get it right.

   4. Use Sunscreen –  Protect your skin with sunscreen before it gets damaged by the sun, because, let me remind you, prevention is better than cure. Sun rays are a cause for many skin issues, such as dry skin, brown spots, and fine lines. Choose a sunscreen with SPF 30 (at least) and apply it generously on your skin. Reapply it every few hours.

   5. Choose non-Comedogenic Products – Anything that blocks your skin pores is a big no-no. Because clogging of pores leads to skin irritations, infections, and the most dreaded one – acne breakouts! Your daily use of skincare products has to be non-comedogenic because pore blocking products can cause dead skin cells and bacteria to pile up on your skin.

   6. Stack-up on Aloe Vera – Aloe vera comes to the rescue for a lot of skin problems. During summers, especially, it turns into a soothing balm, cooling off your skin after a long day in the sun. Aloe vera is anti-inflammatory and moisturizing. It calms the skin and nourishes it intensely. It also contains antioxidants that protect your skin from damage.

    7. Follow a Healthy Diet – A healthy diet – an excellent mix of fruits, vegetables, nuts, cereals, and pulses. A fine balance of all the nutrients that your body requires. During summers, increase the intake of raw or boiled food. Include as many fruits and veggies in your meals as possible – go for salads, smoothies, and juices. 

   8. Shift to Clarifying Shampoo – Summers cause a build-up of sweat on the scalp, leading to irritation. Sweat attracts pollution and dust, which builds up in your hair. You need to clean it off regularly with a deep cleaning shampoo.

9. Deep Condition – The high humidity and heat during summers damage your hair texture and build. It causes dryness and a lot of frizz. Deep condition your hair ( with warm coconut oil ) to add life back to it and provide it with the moisture it needs.

10. Use Light Shades – Summers are the time to shift to lighter shades of makeup – be it lipsticks, eye shadows, nail polish, etc. It is all about going au naturale during the summer season.

11. Primer All the way – Primer will hold your foundation well and keep it together as summers are the time when your foundation can easily melt and get blotchy.

12. Choose waterproof Makeup – It’s common sense to choose waterproof eye makeup in summers because you do not want your kohl or mascara running down your face. Choose a nourishing mascara or kohl that moisturizes the tiny hairs as well.

13. Apply Bronzer right – Highlight the natural hues of your skin. Apply it lightly on your forehead,  cheekbones, or near your mouth. Make sure you apply less because that is more than enough.

14. Focus on lip care – The skin of your lips is very sensitive. The hot sun during summers dries the delicate lip tissue and leads to thinning, scales, and spots. Get a luscious lip balm with SPF and slather it generously on your lips to protect them from the sun.

Summer along with the longer days, beautiful blossoms, and evening breeze do have its own set of drawbacks, as we cannot avoid that we need to be extra cautious about our health and make sure the heat doesn’t bog us down. The measures listed here are for prevention

1. Water is the best option to quench thirst.

It is a key ingredient in keeping the body cool. With high humidity levels, sweat will not evaporate quickly. This prevents the body from releasing heat in an efficient manner. This is why it is necessary to hydrate and drink water, even when you are not thirsty. Increase water intake regardless of your activity levels.

2. Avoid caffeinated or carbonated beverages, alcoholic beverages, and those high in sugar.

All these drinks contain preservatives, colors, and sugars. They are acidic in nature and act as diuretics. They cause loss of fluids through urine.

Many soft drinks contain diluted phosphoric acid, which damages the inner lining of the digestive tract and, therefore, affects its functions.

Excessive intake of soft drinks increases phosphorous levels in the blood. This separates calcium from the bones and moves it into the blood.

This calcium displacement from the bones makes them porous and brittle. It also causes plaque on the teeth, kidney stones, arthritis, and bone spur.

Soft drinks also reduce mineral levels in the body to such an extent that enzymes are unable to function well, resulting in indigestion.

3. Do not drink very chilled liquids.

They do not really help cool you down in summers, though they make you cool for some time. Drinking really cold liquids when feeling hot may lead to a slight constriction of the blood vessels in the skin and decrease heat loss, which is not advisable when trying to cool down.

4. Limit all strenuous activity.

5. Eat light, nutritious and non-fatty meals.

6. Reduce intakes of heaty vegetables and fruits, like spinach, radish, hot peppers, onions, garlic, beetroot, pineapple, grapefruit and ripe mangoes (if you cannot resist mangoes, soak them overnight in water).

7. Minimize the intake of dried fruits. Increase the intake of fresh fruit.

8. Use sabza(tulsi seeds) in your drinks — this has a very cooling effect on the body.

9. Include lots of fruits and vegetables in the form of salads and fresh juices, preferably without sugar, in your diet.

10. Drink lemon juice, coconut water, and thin buttermilk, to replenish the fluids that are lost in sweat.

11. Avoid sugary foods, especially honey and molasses, and stick to natural sugars available from fruits and veggies.

12. Minimize the intake of hot, spicy foods, and extremely salty foods. The body retains salt in the organic form found in fruits and veggies; the inorganic salt, meanwhile, is digested and needs to be thrown out of the body. And this is why you need to drink water!

13. Cut the intake of fried foods, like vadas, samosas, chips, bhajias, farsans, etc. Fat has a thermal effect.

14. Maintain good hygiene levels.

Since the sultry heat of summer increases with each degree rise in the mercury, by rooting ourselves to nature’s provision of healthful food choices we can experience the bloom of our health and vitality.

Acne, Pimples :

• Mix equal amounts of lemon juice and rose water, apply to face with a cotton ball and allow to sit for 30 minutes before rinsing. 15-20 days of this application helps cure pimples and also helps to remove blemishes and scars.
• Apply fresh lemon juice on the affected area overnight. Wash off with warm water the next morning.
• For acne that hasn’t seemed to respond to anything, steep 2-3 tsp. dried basil leaves in 1 cup boiling water for 10-20 minutes, cool, and apply to the affected area with a cotton ball.
• Have 1 teaspoon of powdered Indian gooseberry fruit (amla) in the morning and evening with water.

Anemia :

• Take half a cup of apple juice and a half a cup of beetroot juice. Mix apple juice with beetroot juice. Add honey to this and stir well to mix. Have this juice twice a day.
• Take 1 teaspoon of turmeric juice mixed with honey daily.

Anxiety Disorder :

• Take grated fresh coconut 10g, a paste of 2-3 almonds (soaked for 6 to 7 hours and peeled), powdered fennel seeds 5g, black pepper powder 2g, and powdered rock candy or raw sugar 20g. Mix all the ingredients and drink with saffron milk. To prepare saffron milk, soak 5 to 6 threads of saffron in one teaspoon of milk for 5 to 6 hours. Chew well and eat.
• Have 1 teaspoonful of licorice root powder with water empty stomach in the morning. This is mentioned as a medhya Rasayana in Ayurveda i.e. a mind rejuvenator.
• Add some fresh rose petals in a cup of boiling water. Keep it aside till it is lukewarm. Add ½ teaspoonful of sugar to it and have this twice a day. This is a good drink to uplift mood.

Arthritis :

• A daily serving of fresh fish or fish oil capsules helps to give relief from arthritis and other joint pains.
• 3-4 walnuts eaten daily, on an empty stomach, will help.
• Sip citrus drinks or eat C-rich fruits and vegetables such as strawberries or melon, broccoli, or sweet peppers.
• You need to wrap the ginger in place with a gauze or ace bandage. Leave in place for 10-15 minutes.

Asthama :

• Prepare a mixture of powdered dried ginger root, black pepper, and long pepper in equal amounts and store in an airtight container. Have ½ teaspoonful of this powder mixed with ½ teaspoonful of honey twice a day with lukewarm water.
• Take 11 guava leaves, 11 black pepper, 1 cup milk, and one cup water. Put all of them in a pot and boil it well, when it reduced to one cup, drink in an empty stomach. Take this daily for at least six months or a year.
• Boil cumin seeds in water and inhale the steam. It helps dilate the bronchial passage.
• Take 5 gm of ginger, black pepper, cardamom, clove, cinnamon, turmeric, and 30 gm of sugar. Grind the mix to a powder. Take half to one teaspoonful and mix it nicely with honey. Take it twice a day.

Backache :

• Warm mustard oil or sesame oil (one teaspoonful). Add 3-4 cloves of crushed garlic and 1 teaspoonful of ajwain and roast until it becomes red without burning them. Massage this oil on the affected joints. After that do fomentation with hot salt potli (bag).
• Have 2-3 teaspoons of psyllium husk with a glassful of hot milk at bedtime.
• Rubbing on the back with oil prepared from garlic will give immediate backache relief.
• Proper massage with eucalyptus oil is also an effective home remedy for back pain.

Bad Breath :

• Gargle with a small cup of acidic lemon juice to kill odor-causing bacteria. Then eat a bit of plain unsweetened yogurt, which contains beneficial lactobacillus bacteria.
• A sprig of parsley on your plate does more than garnish your meal—munching on some parsley after you eat can also help freshen your breath.

Bladder Stones :

• Boil 2 figs in 1 cup of water. Drink daily for a month.
• Drink mixture of Lemon juice and olive oil to dissolve kidney stones.
• Mix two tablespoons of apple cider vinegar with six to eight ounces of water and drink the mixture frequently throughout the day.
• Consume 5 g per 1 ounce of extracted onion juice on an empty stomach. The bladder stones will dissolve quicker if taken on a daily basis.
• Consuming the kernels from watermelon on a daily basis will help break down the stones so they can pass through the urine.

Bleeding External :

• Apply ice cube or sandalwood paste.
• Apply turmeric on a wound. It’s completely safe.
• Moisten the alum block place it on the cut or scrape and hold it for a little while. Don’t press the block.
• A spoonful of sugar on a cut or scrape should do the trick. Because of its crystalline nature.

Bleeding Internal :

• Drink a glass of warm milk with a 1/2 teaspoon of saffron & turmeric powder.
• Take some Aloe Vera leaves and extract the juice. Drink a quarter of a cup of Aloe Vera juice 2-3 times a day before having meals.
• Drink about two to three spoons of apple cider vinegar after every meal to prevent internal bleeding.

Body Odor :

• Spot your underarms with a white vinegar dipped cotton balls to veil body odor.
• Lemon juice is great for treating body odor. The acidic property of lemon juice helps lower the skin’s pH level, which in turn makes it difficult for odor-producing bacteria to survive.
• Tea tree oil has antibacterial as well as antiseptic properties to kill bacteria present on the skin and eliminate body odor and it also controls sweating.
• Apply turnip juice/paste to underarm and groin area.

Boils :

• Betel leaves are a valuable remedy for boils. A leaf is gently warmed till it becomes soft. Apply this on the affected area with a layer of castor oil.
• Turmeric powder can help heal a boil and get rid quickly.
• The Epsom Salt can actually help to dry out the pus, causing the boil to drain.
• Apply Neem oil directly to the boil three to four times a day.

Burns :

• Mix 1 tsp of turmeric with 1 tsp of aloe vera gel and apply it to the burnt area.
• Soak paper towels in diluted vinegar to create a soothing compress or use cotton swabs to gently dab the burn with vinegar.
• Soak the burn in milk for 15 minutes for quick relief. Full-fat, whole-milk yogurt can also help cool and hydrate your parched skin.
• Apply honey so that it will cool the burn, relieve pain, and help the skin to heal.

Cold & Flu :

• If its whooping coughs, garlic is one of the best remedies. Syrup made from 2 to 3 garlic cloves should be consumed twice or thrice a day.
• If there is congestion in the throat along with cough, Bay Berry should be considered as an effective option of ayurvedic treatment for cough. The bark of the Bay Berry tree should be consumed in powdered form. It is known as an effective remedy for chronic bronchial infections as well.
• Apply a paste of crushed leaves of Betel and water on the chest of the patient for effective relief from cough.
• Sometimes, cough is a result of inflammation and infection in the pharynx. In such cases, cloves can be one of the most suitable ayurvedic remedies.
• Tie a tablespoon of crushed carom seeds (ajwain) in a piece of cloth. Inhaling it will give relief to a blocked nose.

Constipation ( Adults ) :

• Organic oatmeal mixed with water and lemon can help with constipation.
• Drinking ginger tea will help start a bowel movement.
• Drinking orange and Kiwi juice on an empty stomach in the morning will provide enough fiber to stimulate digestion and help alleviate constipation.

Constipation ( Children ) :

• Soak 6-8 raisins in hot water. When cool, crush well and strain. When given routinely even to little infants, it helps to regulate bowel movement.
• Take one tablespoon of castor oil at bedtime until you get relief.
• Apply lukewarm sesame oil on the navel during taking bath and put towel (which is dipped in warm water) on the lower abdomen.

Corn : 

• Apply a small piece of papaya on the affected area and leave it overnight. If you find it difficult to apply the piece of papaya, you can dab fresh papaya juice on the corn.
• Apply castor oil on the corn thrice a day. Repeat this every day till corn disappears.
• Mix the baking soda with water (and lime juice) to form a paste. Apply this paste on the corn or callus. Leave it on overnight. Do this every night for a week.
• Make a thick paste of turmeric powder and honey. Apply it on the corn and let the paste air dry. Rinse once it has dried.

Cracked Heels :

• First, clean and dry your feet, and then massage the oil into your heels as a natural moisturizer. After you massage the oils input on a pair of thick cotton socks so that the oils continue to go to work. It is best to do this right before bed so that the oils work as you sleep.
• Create a paste with one banana, half a coconut’s worth of coconut flesh, and half of an avocado. Once the pasta is ready, apply it to your feet and let it sit for 15 minutes before washing it off with warm water. Once your feet are clean, pat them dry and apply a thick moisturizer.
• Take one cup of organic honey and two cups of milk ( warm ) and put them into a basin to soak your feet. Make sure to mix these well before putting your feet in.
• Cut a fresh lemon in half and use each half to massage the heels, squeezing the lemon halves as you massage. Massage each heel for about five minutes, rinse your feet with water, and then apply a thick moisturizer.

Dandruff :

• Pour distilled white vinegar onto the hair, as close to the scalp as you can manage; massage into the scalp; and allow to dry for several minutes before washing as usual. Repeat daily until dandruff disappears, usually within a few days.
• Massage a few tablespoons of lemon juice onto your scalp and rinse. Lemon’s acidity balances your scalp’s pH, which helps keep dandruff away.
• Heat 2 tablespoons of coconut oil and mix it with equal amounts of lemon juice. Massage your scalp gently with the mixture. Leave it on for 20 minutes before rinsing if off with shampoo.
• Apply some curd to your hair and scalp. Let it sit tight for about an hour. Rinse it off with a shampoo that’s mild.

Dark Circles Around Eyes :

• Make a paste out of 1 tsp. tomato juice, 1/2 tsp. lemon juice, a pinch of turmeric powder, and 1 tsp. of flour. Apply around eyes. Leave on for 10 minutes before rinsing.
• Apply some almond oil over your dark circles and massage it gently into the skin. Leave the oil on overnight. Wash it off with cold water the next morning. Repeat this every day until your dark circles are gone.
• Cut a fresh cucumber into thick slices and chill it for about 30 minutes. Place the slices on the dark circles for about 10 minutes. Wash the area thoroughly with water. Repeat this process twice a day for one week to see results.
• Mix one teaspoon of tomato juice with one and a half teaspoon of lemon juice. Gently apply this mixture on your dark circles and allow it to sit for 10 minutes. Rinse it off well with cool water. Follow this remedy twice a day for 2 – 3 weeks to see results.

Depression :

• 3/4 cup of cooked spinach a day is enough to give dramatic relief from depression if you are deficient in B vitamins.
• The diet of the person suffering from depression should completely exclude tea, coffee, alcohol, colas, and all colored food. Try to take more vegetables and fresh fruits and fruit juices.
• Exercise also plays an important role in the treatment of depression. It not only keeps the body physically and mentally fit but also provides recreation and mental relaxation. The patient must do meditation for depression.
• Eat an apple with honey and milk, or drink apple juice to rejuvenate your mind. Potassium, vitamin C, vitamin B, and phosphorous in apples prevent nerve cells from damage. Vitamin C enhances the immune system and reduces depression by lowering the level of cortisol, a stress hormone.

Diarrhea :

• Eat boiled sweet potatoes seasoned with salt and pepper before bedtime to cure chronic diarrhea.
• Take one teaspoon of Isabgol (psyllium husk) with one cup of yogurt.
• Mix 1 teaspoon each of cinnamon, ginger, and cumin powder with honey to make a paste. Take 1 teaspoon three times a day.
• Drop the chopped Orange peels into the hot boiling water and allow it cool. Once cooled, drink this tea with a dash of lemon and honey.

Dry Skin :

• Combine 1 cup oatmeal, 1 cup warm water, 1 Tbls. vanilla extract, and 1/2 cup baking soda in a blender or food processor until you have a smooth paste. Pour this paste under the running water while drawing the bath. Very soothing to dry, itchy skin.
• Coconut oil is as safe and effective as petroleum jelly for treating dry skin. It significantly improves skin hydration and increases the number of lipids (fats) on the surface of the skin.
• Honey is an ideal at-home treatment to relieve dry skin. It is completely natural and can be applied directly to the skin.
• Apply aloe vera gel and cover the affected area with a sock or glove. People may prefer to do this before they go to bed and leave the gel on all night.

Ear Pain :

• Heat two teaspoons of mustard oil, to which half a teaspoon of carom seeds and one or two flakes of crushed garlic is added. Boil till they turn red. Filter it, and when it cools, use two drops in the aching ear.
• Use neem leaves juice as ear drops.

Eczema :

• Prepare a decoction by boiling 20-30 margosa (neem) leaves in about 4-5 cups of water for 20 minutes. Let it cool and use this water to wash the affected area
• Mix 1 teaspoon licorice root powder with a small amount of sesame oil. Warm this in a pan and then apply to the affected part. Wrap a bandage over it and leave for 3-4 hours. Repeat twice a day.

Energizer :

• Simmer 1 cup honey and 3 cup water together slowly. Allow 1 cup of the water to evaporate. Strain off the top surface, and put the remaining liquid into a stoneware crock or dark bottle. Put a towel over it so it can breathe, yet be free of dirt. Place in a cool place. You can add cinnamon, clove, or the juice of 2 lemons if you like.
• Blend the beetroot and transfer it to a glass. Add lime juice and pink Himalayan salt to it. Stir well and drink.
• Blend the pomegranate and passion fruit pulp in a blender. Pour into a glass. Add honey and mix well.
• Add 1 cup hot water to the cup containing the 1 half spoon instant coffee. Stir well and sip.

Eye Problems :

• Simmer 1 cup water and 1 tsp. honey for 5 minutes. Dip a cloth in the liquid and apply it to the closed eye.
• Eye exercises make your eye muscles more flexible and bring energy and blood flow to the eyes to maintain optimal vision. Regular eye exercises combat eye strain and also improve focus as well as concentration.
• Soak 5 to 10 almonds in water overnight. The next morning, peel the skin and grind the almonds. Consume this paste with a glass of warm milk. Do this daily for at least a few months.
• Walking barefoot on grass in the morning dew for about 30 minutes is also considered an acupuncture method to help improve eyesight as it activates the nerve fibers connected to your feet. There are reflexology pressure points for the eyes on the second and third toes. Plus, the green color of the grass is soothing for the eyes.

Exhaustion ( Heat ) : 

• Consume a glass of coconut water or grape juice. Or Churn out a juice of three dates with eight ounces of water and drink.
• Squeeze the half of a freshly sliced lemon/lime into a full glass of water. If it’s winter, make it warm water-if it’s summer, enjoy it chilled! Drink the whole thing, and repeat twice daily (with a mid-day boost if needed.).
• Enjoy at least 1 cup of spinach daily, raw, or cooked.

Facial Cleanser :

• Gently massage a squirt of coconut oil onto your face (about the size of a quarter) for about 30 seconds. Then apply a warm towel onto your face to open up your pores. Wait about 15-30 seconds, then remove the oil by patting with a washcloth.
• Mix 1 part apple cider vinegar with 2 parts water, and shake well. Apply to a clean face with a cotton ball or pad. Once your skin dries, put on your usual daily moisturizer.
• Combine 2 teaspoons honey and 1 teaspoon fresh lemon juice. Warm it between your fingers, then smooth a thin layer onto your face and neck. Leave the mixture on until it’s dry, then rinse with warm water.
• Apply fresh-squeezed lemon juice to your entire face and neck. Leave it on for 10 minutes and then wash it off with lukewarm water. After this, rub cucumber slices on your skin to soften and moisturize it. Do this daily or every other day.
• Make a paste by mixing equal amounts of turmeric powder and gram flour with a little water or milk. Apply it evenly on your skin and leave it on until it dries. Wash it off with lukewarm water, scrubbing your skin gently in a circular motion. Follow this remedy once a week to lighten your skin tone and remove scars.

Fatigue :

• Take a glass of grapefruit and lemon juice in equal parts to dispel fatigue and general tiredness after a day’s work.
• Prioritize things that need to be done first. Also, you should learn when to say yes and when to say no. Do not over-commit anything. Also, pace yourself when you go through your prioritized list. The trick is to be manageable and deal with tasks in manageable chunks.
• Take one small cup of long pepper, half a cup of black pepper and dried ginger each, one-fourth cup of cumin seeds, ajwain, cloves, cardamom, Triphala and cinnamon leaves. Roast these separately, powder them and add the required amount of honey to make a paste. Consume half a teaspoon of it for 40 days to beat fatigue.
• People suffering from fatigue should eat foods that are nutritious in nature and supply energy to the body. Hence, include foods such as wheat, oats, corn, rye, and barley seeds in your meal plan to reap their benefits.

Fever  :

• Mix 1 teaspoon licorice root powder with a small amount of sesame oil. Warm this in a pan and then apply it to the affected part. Wrap a bandage over it and leave for 3-4 hours. Repeat twice a day.
• Give yourself a sponge bath. Sponging high-heat areas like your armpits and groin with cool water can help reduce your temperature as the water evaporates.
• Crush 1 garlic clove and add it to 1 cup of hot water. Let it rest for 10 minutes, and then strain. Drink this twice a day for best results.
• you can also mix together 1 1/2 teaspoon of ginger juice, 1 teaspoon of lemon juice, and 1 tablespoon of honey. Have this concoction two to three times a day for the best results.

Gas :

• Consume a cup of water with a pinch of baking soda & lemon juice.
• Add 2 teaspoons of raw, unfiltered apple cider vinegar to a glass of warm water. Allow the water to cool to room temperature, then drink it. Do it twice daily. If apple cider vinegar is not available, you can try regular vinegar.
• Squeeze out the juice from ½ lemon into a glass of warm water. Add 1 teaspoon of baking soda to it. Drink this immediately for instant relief from gas and gas pains.
• Add ½ teaspoon of cinnamon powder to a cup of warm milk. Stir it well, then drink it. You can also add some honey.

Gout :

• Swallow 2-3 fresh, peeled garlic buds with water on an empty stomach in the morning.
• Create a paste by combining the ginger root with water and applying it to the affected area and leaving it on for about 30 minutes.
• Mix half a teaspoon into a glass of water and drink it up to four times a day for two weeks. If you are above 60 years old only drink this solution three times a day.
• Soak in a bath with half a cup of charcoal powder or create a paste with charcoal powder and water and apply to the affected area.

Hair Loss :

• Apply freshly squeezed raw onion or garlic juice directly to the scalp. Rinse thoroughly with lemon juice after 20 minutes to remove the smell.
• Extract aloe vera gel from the leaf, and dissolve it in a bowl of water. Apply to your hair, and massage your scalp. Rinse with warm water after 10 minutes.
• Mix carrot juice and coconut milk, and apply to your hair. This will help the hair stay healthy and strong.

Hang-Over :

• Eat honey on crackers. The fructose in the honey will help to flush out the alcohol in your system.
• Before going to bed take a B-50 complex supplement, which will ensure that the metabolism of alcohol continues apace.
• Rehydrate by drinking plenty of water or Coconut water.
• Drink a tangy drink, such as tomato juice by adding one lemon juice to stop the urge for alcohol.
• Drink banana milkshake sweetened with honey.

Headache :

• Eat 10-12 almonds, the equivalent of two aspirins, for a migraine headache. Almonds are far less likely to upset the stomach.
• Apply a paste of ground clay or sandalwood powder mixed with rose water for relief in burning sensation with a headache.
• Grind 10-12 grains of black pepper and 10-12 grains of rice with water to make it a paste. Apply this paste on the affected area of the head for 15-20 minutes.
• Dilute a paste of ginger powder (half teaspoon) with water & apply to the Forehead. A burning sensation may persist. But it’s not harmful.
  Temporal headaches:
  It’s related to Kapha. Hence apply the ginger paste to the forehead and Sinuses.
  Occipital headaches:
  It is because of the aggravated Pitta in the stomach. Make tea with cumin & coriander seeds in a cup of hot water & consume it. Also, apply a sandalwood paste to the temples
  Sinus headaches:
  Indicate toxins in the colon. Take one teaspoon of flaxseed at bedtime With a glass of warm milk. At the same time, apply ginger paste behind the ears.

Healthy Kidney :

• Keep your blood pressure below 130/90 and maintain healthy levels of cholesterol.
• It’s important to have your cholesterol levels checked regularly.
• Lead a healthy lifestyle and maintain a healthy weight.
• Eat a balanced healthy diet low in saturated fats.
• Become a nonsmoker.
• If you have diabetes make sure you actively treat your blood glucose.

Healthy Life Style to prevent hair loss :

• Eat Right diet rich with Nutrients. Adding Citrus, Fruits, and Vegetables which are rich in vitamin C maintains a healthy flow of blood in the scalp.
• You should ensure to keep clean and well moisturized by massaging your scalp with organic and herbal oils especially before washing hair.  Schedule regular oil sessions.
• Undisturbed sleep for 8 hours is a restorative, reparative, and rejuvenation process that your body goes through.
• Undergoing rigorous chemical hair treatments and styling your hair using heat methods can make them dull and dry. You should avoid blow-drying your hair on a daily basis and allow them to air dry.
• Constantly pulling the hair back from the face may result in receding hairline. Also securing them tightly with the rubber bands can furthermore exacerbate the problem.

Heart Diseases :

• The functions of the heart and mind are interlinked so a disturbance in one affects the other.
• Patients having heart disease are advised to refrain from anxiety, worry, excessive sexual intercourse, and wrathful disposition.
• All efforts should be made for the patient to have good sleep at night.
• Even the rest during the day is essential.
• He should never be permitted to remain aware at night for long.
• The patient’s bowels should move regularly. If there is constipation, he is advised to take a glass of water early morning and go for a walk every day.
• Stimulants like tea, coffee, and alcoholic drinks are very harmful to such patients.

Hiccups :

• To get rid of hiccups, just give your tongue a good pull or breathe into a paper bag.
• Take a teaspoon of sugar and, using your tongue, massage it around the roof of your mouth for several seconds, as the sugar begins to melt.
• Gulp down a tablespoon of honey.
• Hold the sugar in your mouth for about thirty seconds while it dissolves, then chew, and swallow slowly.

High Blood Pressure :

• Massage point next to ear lobe with the fingertips for about one minute on each side, continually. Push hard but not that hard so that you feel pain.
• Do almost imperceptible movements of the hand from below lobe to bottom of the neck barely touching the tips of the fingers. Do it 10 times on one side and then repeat the procedure on the other side 10 times as well.  Don’t press nor massage between tow points.
• Drink 1-3 glasses of carrot juice a day. Make sure to buy organic and do not add any sugar.
• Juice made out of beets or radishes is the best form of the vegetables, in lowering blood pressure. Drink a glass of blended beets or radishes juice, daily. Also, add fresh beets and radishes to any dish!

High Cholesterol :

• Mix one teaspoon of Indian gooseberry powder (amla) in a glass of warm water. Drink it daily in the morning on an empty stomach.
• Add two teaspoons of coriander seed powder to one cup of water. Boil the mixture and then strain it. Drink this once or twice a day. You can add milk, sugar, and cardamom to it and use it as an alternative for your regular tea.
• Boil a few leaves of mint with water. Add some honey and pepper powder. Drink lukewarm 2-3 times a day.

Hyper-acidity :

• Take powder of roasted cumin and coriander seeds (25 gm each) and mix with 50 gm of sugar. Take half spoon of it 3 times a day to get rid of hyper-acidity.
• Make a powdered mixture of equal parts of rock candy (or unrefined sugar), fennel, and green cardamom. Whenever you feel heartburn, mix 1 teaspoon of the mixture in a glass of cold milk and drink.
• Chewing on five to six tulsi leaves when you suffer from acidity is a great way to beat the discomfort you feel.
• Bite a clove once so that the juice is released and then keep it in the mouth. The slowly released juice will immediately lower acid reflux and give you some relief.

Hypertension :

• Make a juice of 3-4 garlic cloves, 10-12 basil leaves, and one-fourth cup of wheatgrass. Have once a day.
• Mix 1 teaspoon of onion juice with an equal amount of honey. Take once a day for 1 week. Upon noticing improvement, continue for several more days.
• Mix 1 gm of garlic paste with a glass of buttermilk. Drink this buttermilk twice a day.

Indigestion :

• Make a juice of 3-4 garlic cloves, 10-12 basil leaves, and one-fourth cup of wheatgrass. Have once a day.
• Mix 1 teaspoon of onion juice with an equal amount of honey. Take once a day for 1 week. Upon noticing improvement, continue for several more days.
• Mix 1 gm of garlic paste with a glass of buttermilk. Drink this buttermilk twice a day.

Insomnia :

• Have a glass of whole milk (without the cream removed) with green cardamom powder before going to bed.
• Sleepytime Tea, blended with a mixture of calming chamomile, spearmint, and lemongrass—the combination is ultra-soothing and sweet with a little honey.
• Massage your feet with lukewarm mustard oil 2-3 times a day and before going to bed.
• Sprinkle 1 teaspoon of cumin on a sliced banana. Eat at night regularly.

Jaundice :

• Go for the boiled & spiceless diet. With vegetables- radish leaves, tomato, lemon. And dry fruits- dried dates with almonds & Cardamoms.
• Have plenty of sugarcane juice, orange juice, bitter Luffa, and barley water. This enhances urination which helps eliminate excess bile pigments in the blood.
• Take Complete rest.
• Avoid heat, sex, and Psychic factors like anger and anxiety.

Joint pain :

• Take one tablespoon of castor oil before going to bed, once or twice a week. It helps in cleansing ama (toxin) build up and balancing Vata.
• Mix equal quantities of powdered fenugreek seeds, turmeric, and ginger powder. Take one teaspoon daily in the morning and evening.
• Two types of omega-3 fatty acids found in fish oil are EPA and DHA, both of which can reduce inflammation and joint pain. Take fish oil pills daily for pain management.

Kidney Stone :

• Soak 2 teaspoons of radish seeds in a glass of water, boil, and reduce it to half. Strain and drink 1/2 cup of it twice a day to assist in dissolving kidney stones.
• Boil 10-12 basil leaves in 1 cup of water for 15 minutes. Mix 1 teaspoon of honey in it and take twice a day.
• Cook kidney beans in water (avoid meat broth, salt, etc) until they are tender enough to eat. Strain the liquid, let it cool, then strain it again. You can drink the resulting bean broth to help dissolve and flush out stones.

Lack Of Sleep :

• Gently massage the soles of the feet with sesame oil. Rub the oil into the scalp.
• Introduces 5 to 10 drops of oil into each ear.
• Drink a cup of piping hot cow milk with rock candy or honey.

Leucoderma :

• Make a paste of Bakuchi (Psoralea Corylifolia) and coconut oil and apply over the white patches and expose them to early sun rays (morning sunlight) for 15 minutes.
• Mix turmeric powder well with mustard oil and apply externally on the patches.
• Firstly take red clay and add ginger juice in it. Make sure to see that the amounts of both ingredients should be remaining the same. Apply the mixture in that area which is affected.
• Take neem leaves. Make a paste by adding buttermilk. Apply this paste on affected areas at night and wash it off in the morning.

Low Blood Pressure :

• The treatment for low blood pressure should aim at rejuvenation of the whole system. To begin with, the patient should adopt a well-balanced diet with plenty of fresh fruits and vegetables. Should add milk, meat, or fish and egg in the diet. Also add grains and vegetables with plenty of salad.
• Wash about fifteen plucked basil leaves and then crush them against a sieve to extract the juice. Add a tablespoon of honey to the juice of the basil leaf and mix it well. Consume this mixture at least twice a day to keep your low blood pressure at a normal level.
• Eat foods like carrots and peas, as well as fruits like bananas and cereals which are rich in sucrose and fiber to control blood pressure.
• Grind 5 to 6 almonds and mix it well with half a glass of lukewarm skimmed milk or low-fat milk. Sip a glassful of this almond delight when you experience dizziness or weakness due to lowered blood pressure.

Memory Loss : 

• When the power of learning and remembering is impaired to correct it, a  drug called Brahmi is popularly used. It is of two types one variety is called matsyakshi and the other variety is called mandukparni. Both these herbs are equally useful in improving memory.
• Almonds are an excellent Ayurvedic remedy to help improve memory and brainpower.
• Take one to three teaspoons of Anwala churna three times a day for at least a few weeks.
• Acupuncture – There are 4 points on the crown of your head that you can activate to help your memory. They are called Si Shen Cong and they invigorate the mind.

Menstrual Pain :

• Boil a teaspoon of saffron in half a cup of water, and reduce it to become one tablespoon. Divide this decoction into three portions and take it with equal quantities of water, thrice a day for a couple of days.
• Mix the juice of two to three lemons in cold water and have it daily for relief.
• Make herbal tea using dried ginger and black pepper. Add a little sugar for taste, but avoid milk.
• Taking Hot water bag or regular plastic bottle with hot water and apply it to your lower abdomen.

Migraine :

• If there is a burning sensation with you migraine headache, apply a paste of ground clay or sandalwood powder mixed with rose water. In case of migraine headache due to inflamed sinuses, inhale steam with vinegar added to the water.
• Mix ¼ teaspoon of clove powder with 1 teaspoon of cinnamon oil. Apply this paste on the affected area for 20-30 minutes.
• Drink chamomile tea to combat severe headaches and migraines.

Morning Sickness ;

• Mix 1 tsp. each fresh juice of mint and lime, and 1 Tbls. honey. Take 3 times a day.
• Cut or grate some ginger root and pour hot water over it, then drink as a tea or chew on crystallized ginger.
• Avoid eating foods that are high in fat and salt and drink plenty of liquids.
• Bland foods, such as gelatin, frozen desserts, broth, ginger ale, and saltine crackers, also soothe the stomach.

Mosquito Bites :

• Apply lime juice diluted with water on bites with a cotton ball.
• Take a little aloe vera gel and apply a thin layer of it on the mosquito bites. Allow it to dry and reapply as required.
• Apply a little toothpaste on the affected area.
• Soak a green tea bag in some cold water for 10-15 minutes. Remove from water and place it on the affected area for 10 minutes. Rinse off with water.
• Take a little honey on your fingertips and apply it to the mosquito bites.

Motion Sickness :

• Whether by plane, train, boat, or car, motion sickness can occur while traveling and is no fun. Take a whiff or two of peppermint oil before leaving on your journey to calm an upset stomach.
• Take a slice of lemon (or any citrus fruit) along with you in a paper towel and keep sniffing it from time to time.
• Sip apple juice before and during the journey and your motion sickness will be gone.

Mouth Ulcers :

• Dip Haldi / Haridra (Turmeric, Curcuma longa) in water and filter it. Gargle with this water in treating canker sores.
• Warm 50 gm Desi Ghee (clarified butter) and mix 5-gram Kapoor (camphor) in it. On cooling apply this mixture on mouth ulcers sores.
• Apply glycerin on mouth ulcers to get rid of mouth ulcers sores.
• Lick the Green cardamom powder with natural honey to treat mouth ulcers.
• Daily eat one banana with milk in tongue ulcers to treat oral ulcers.
• If you are suffered from mouth ulcers and tongue ulcers then mix banana in curd and eat to treat oral ulcers.

Mucus in Cough :

• Pour 1 cup boiling water over 1/2 tsp. each of ginger, ground cloves, and cinnamon. Filter. Sweeten with 1 tsp. honey and drink.
• Heat one cup of water until it steams, then add a spoonful of salt and stir until it dissolves. Once the water has cooled to lukewarm, use it to gargle.
• Sprinkle a few drops of Eucalyptus on a tissue and inhale it.
• Garlic is one of the best things you can add to your diet. For maximum effect, just eat a clove raw.

Muscle Cramps Joint and Bone Pain;

• Apply clove oil on the affected body parts.
• Massage the area of muscle cramps and spasm with sesame oil.
• Slightly warm some clove oil. Rub it on the affected area. Using firm strokes, massage the area for five minutes.
• Mix one tablespoon of apple cider vinegar in a glass of warm water. Drink this tonic once daily to prevent muscle cramps.

Muscle Strain( Upper part of the body ) :

• Apply warm ginger paste with turmeric to the affected area twice a day.
• Try to avoid it. As it disturbs the nervous system, especially the intelligence.
• Soak a towel in hot water. Squeeze out the excess water. Put the warm, moist towel over the affected area for 10 minutes at a time. Repeat the process several times a day for two to three days.
• Add two cups of Epsom salt to warm bathwater. Soak the affected part of your body in the water for half an hour. Dry the area with a towel and wrap it with an elastic bandage. Do this once daily.

Nasal Congestion :

• Boil eucalyptus leaves in a bowl. Inhale the steam by holding your head over the bowl and taking in deep breaths. It will give you quick relief and promote sinus drainage.
• Try the healing mix of bay leaf, sage, and cinnamon. Place the herbs in hot water for 5 to 10 minutes. Their magnificent smell is so strong that it will easily help unclog your stuffy nose.
• Honey and apple cider vinegar. Mix a glass of water, 2 tablespoons of apple cider vinegar, and 2 tablespoons of honey. Let stand for 3 minutes before drinking.
• Steaming water. Place some water in a bowl, and boil it until it begins to evaporate. Hold your head over the bowl, cover with a towel, and inhale the steam.

Nausea :

• Boil 1/2 cup of rice in 1 cup of water for about 10-20 minutes. After it is boiled, drain the water into a cup and sip at the rice water until symptoms are gone.
• Mix 1 to 3 tablespoons of salt, 1/4 cup ginger powder and 2/3 cup of baking soda in a bucket of warm water. Soak your feet in this warm water. This is an effective way to relax your muscles and get rid of muscle cramps.
• Massage the area of muscle cramps and spasm with sesame oil.
• In abdominal cramps caused by gas or indigestion mix ¼ teaspoon Guduchi, ½ teaspoon Shatavari, and a pinch of shankha bhasma. Take this 1 or 2 times a day after meals.

Obesity :

• Mix lime juice with honey and water; drink a glass of this every morning.
• Mix 3 tsp. lime juice, 1/4 tsp. black pepper, 1 tsp. honey, and 1 cup water; Drink 1 glass a day for 3 months.
• Mix 1 tsp. lime juice with 1 cup of water and drink each morning.
• Eat a tomato before breakfast.
• Take a tablespoon of honey daily with warm water. It is an excellent home remedy for obesity

Oily Skin :

• Mix 1/2 cup cooked oatmeal, 1 egg white, 1 Tbls. lemon juice, and 1/2 cup mashed apple into a smooth paste. Apply to face and leave on 15 minutes. Rinse.
• Spread a thin layer of honey, preferably raw, onto your face; let it dry for about 10 minutes, and rinse thoroughly with tepid water.
• Finely-grind raw almonds to make 3 teaspoons. Add 2 tablespoons of raw honey. Apply to your face gently, in circular motions. Rinse with warm water, and pat dry.
• Combine 1 teaspoon sugar with the pulp of 1 tomato. Apply to the skin in a circular motion. Leave the mask on for 5 minutes. Rinse thoroughly with tepid water and pat dry.

Overweight :

• Effective at getting rid of fat, drink up to 3 cups of green tea daily. Regular tea can also be used with a lesser effect.
• Mix three teaspoons of lemon juice, one teaspoon of honey, and one-half teaspoon of black pepper powder in one glass of water. (If you use freshly ground black pepper, then just add a quarter teaspoon.) Drink it in the morning on an empty stomach. Do this daily for at least three months.
• Take two fresh Aloe vera leaves, peel them, and scoop out the pulp. Put it in a blender along with one cup of citrus juice, like grapefruit juice, or simply water. Blend it for two to three minutes. Drink this daily for at least a month.
• Mix two teaspoons of raw, unfiltered apple cider vinegar in a glass of water. Drink it daily in the morning and preferably before meals.

Pain Reliever :

• Mix 3 Tbls. of honey in boiled water and drink. Honey has natural pain-relieving powers.
• Drink a hot cupful of ginger tea to get quick relief from body pain.
• Heat milk on low heat and add a teaspoonful of turmeric in it. Drink this turmeric milk to heal the pain.
• Take 10 cloves of garlic and chop them. Heat them in 4 tablespoonfuls of mustard oil. Once the oil cools down, strain it and massage it onto the affected area. For fast relief, use this remedy 3-4 times in a day.

Piles :

• Make an ointment by mixing an equal amount of powdered long pepper and turmeric with milk (preferably cow’s milk). Apply this on the piles external
• Apply an ice pack or a partially melted piece of ice wrapped in a cloth directly on the affected area for about 10 minutes. Do this several times a day until hemorrhoid goes away.
• Mix one-half teaspoon each of lemon juice, ginger juice, mint juice, and honey together. Take this once a day.
• Dip a cotton ball in pure almond oil and apply it on the affected area. Do this several times a day.

Psoriasis :

• Cover the affected part with a fresh thin banana leaf.
• exposure to sunlight enhances the production of Vitamin D effective for treating Psoriasis.
• Apply petroleum jelly to the affected area each day within a few minutes after a bath.
• Take 15-20 sesame seeds and soak in a glass of water. Keep it overnight and drink on an empty stomach early in the morning.

Sciatica :

• Apply a paste made of crushed garlic cloves and water to the affected part, or rub a cut clove directly onto the area.
• Eat 1-3 buds of fresh cloves daily.
• Add the milk (2 cups), water (1 cup), and crushed garlic cloves (10) to a saucepan and bring it to a boil. Simmer for 5 minutes and then strain the milk. Allow it to cool a bit. Add a little honey.
• Mix ginger oil (4-5 drops) with coconut oil (1 tbls ) of your choice. Apply this mixture to the affected area.

Skin Disorder :

• Have 1 teaspoonful of licorice root powder with water empty stomach in the morning. This is mentioned as a medhya Rasayana in Ayurveda i.e. a mind rejuvenator.
• Add some fresh rose petals in a cup of boiling water. Keep it aside till it is lukewarm. Add ½ teaspoonful of sugar to it and have this twice a day. This is a good drink to uplift mood.
• Rub a cut clove or clove paste directly onto the affected area several times a day.
• Eat 1-3 garlic cloves or take garlic oil capsules daily.
• Apply a paste of cinnamon and lime juice daily to the affected area.

Smoking Habit :

• Lick a little salt with the tip of your tongue whenever you feel the urge to smoke. This is said to break the habit within 1 month.
• Heat one tablespoon of oats in two cups and leave it to set overnight. Right before consuming, heat the oat mix again and drink after every meal.
• Honey contains beneficial vitamins, enzymes, and proteins, which help in giving up the habit of smoking with ease. Try using organic honey for less artificial flavors and better results

Snoring :

• Add a drop of peppermint oil to a cup of cold water and gargle the mixture in your mouth to shrink the lining of the nose and throat.
• Take about 1 tablespoonful of honey in a glass of warm water and drink it before going to bed.
• Brahmi herb is mixed and boiled along with the pure ghee made from cow milk. You can apply two drops of this ghee inside your nostrils for relief. Repeat the procedure every night before going to bed.
• Take 2 or three sips of olive oil before going to bed. You can also combine half teaspoonful of honey and olive oil and consume it daily before going to bed.

Sore Throat :

• Mix 1 tsp. lime juice and 1 Tbls. honey. Swallow tiny amounts slowly 2-3 times a day.
• Dissolve ¼ to ½ teaspoon of salt in eight ounces of warm water, gargle every hour or two.
• Drink 1 cup of warm water mixed with 1 tablespoon of apple cider vinegar and an optional tablespoon of honey.
• Combining lemon with warm water and a bit of honey or saltwater may be the best way to maximize its benefits.

Stomach Ache :

• A simple cure for a stomachache is to dissolve 1 1/2 tsp. ground cinnamon in 1 cup warm water, cover and let sit for 15 minutes, then drink it like tea. This remedy can also ease diarrhea and flatulence.
• Drink warm water mixed with ½ tsp of ginger powder and ½ tsp of turmeric.
• Boil 1 tsp of chopped ginger in 1 cup of water, add a pinch of salt and drink.
• Mix 2 teaspoons lemon juice and ¼ teaspoon of rock salt powder in ½ cup of water. Have this mixture 3 times a day.

Stomach Acidity :

• Drink coconut water 3-4 times a day.
• Have a plateful of watermelon and/or cucumber every hour.

Sunburn :

• Mix 2 tsp. tomato juice and 1/4 cup buttermilk. Apply to the affected area. Rinse 1/2 an hour.
• Slice open one of the leaves of Aloe Vera and apply the gel directly onto the sunburned area. You can repeat this aloe vera remedy 5 or 6 times per day for a week.
• Mix a small amount of baking soda or oatmeal into a large pot filled with cool water, and then soak a washcloth into it. You can then apply the cloth directly onto the sunburned area, and re-soak the cloth in the mixture every few minutes.

Swelling :

• Drink barley water or coriander tea.
• For external. Swelling: Apply two parts of turmeric powder with one part salt to the affected area.
• Remove the pineapple ( 1/4 ) skin and cut it into small pieces. Blend this in a mixer with water (1 cup) and consume the juice immediately.
• Warm the mustard oil. Massage this gently onto the affected area.

Swollen Joints :

• Go for fasting once a week. You can go for absolute fasting or rely on a liquid diet to digest ama (toxin). Fasting should be followed by hot fomentation or by taking a bath with lukewarm water or a steam bath.
• After fasting and fomentation, mix powdered long pepper, black pepper and dried ginger in equal quantities and take 1 teaspoon of this powdered mix with lukewarm water twice a day. This will help you restore your digestive fire.
• For dry fomentation of the affected joints, take a cloth and fold it into four, fill it with hot and sand make a potli (bag) out of it. Use this bundle for the fomentation of different joints. This is very helpful in reducing pain and swelling.

Tooth Ache and Mouth Pain :

• To ease toothache or other mouth pain, make a tea by boiling 1 Tbls. fresh peppermint in 1 cup water and adding a little salt. Peppermint is an antiseptic and contains menthol, which relieves pain when applied to skin surfaces.
• Apply 3 drops of clove oil to the affected teeth.
• Use a commercial ice pack or put some ice in a plastic bag, wrap it in a towel and apply it to the swollen area.
• Take a cucumber and cut into small slices. Completely rinse the cucumber and place the slices in the refrigerator. Take one slice of a cucumber and put it in your mouth directly on the infected tooth. The coolness from the cucumber will soothe the ache and take away the pain.

Ulcers :

• Take 1 teaspoon of Indian gooseberry (amla) powder with ½ teaspoon of powdered rock candy (or unrefined sugar) twice a day on an empty stomach.
• Take 2 tablespoonfuls (20 ml) raw milk mixed in half a cup of water 2-3 times a day.
• Mix 1 teaspoon of roasted barley flour into 1 glass of water. Add 1 teaspoon of powdered rock candy (or unrefined sugar). Have this 3-4 times a day.
• For stomach ulcer treatment, both ripe and unripe bananas are very effective.
• Take one tablespoon of coconut oil in the morning and another at night for one week.

Underweight :

• Diet plays an important role in building up health for gaining weight.
• Underweight persons should eat frequent small meals, as they tend to feel full quickly.
• The number of calories it contains measures the weight building quality of food.
• To gain weight, the diet should include more calories than are used in daily activities so as to allow the excess to be stored as body fat. The allowance of 500 calories in excess of daily average needs is estimated to provide for a weight gain of half a kilogram weekly.
• All refined foods such as products containing white flour and sugar should be avoided as they destroy health.

Urinary Tract Infection :

• Put 3 tablespoons of powdered coriander seeds and 1 tablespoon of powdered rock candy (or unrefined sugar) in a vessel (preferably an earthen pot) containing 3 cups of water. Keep it overnight. Mix well and drink 1 cup of the liquid 3 times a day. This is a very good remedy for pacifying pitta in the urinary tract.
• Crush 5 to 6 cloves of fresh garlic. Soak them in warm water for 5 to 10 minutes. Drink the water throughout the day.
• Add 1 teaspoon of baking soda to a glass of water. Stir the soda until it dissolves completely. Drink the entire solution, preferably on an empty stomach.
• Add 2 tablespoons of freshly crushed ginger to boiling water. Let it simmer for 5 to 10 minutes.  Strain it and drink 2 to 3 cups a day. Add honey for a better taste.

Vomiting & Nausea :

• Sucking a piece of ice controls vomiting.
• Eat 1/2 tsp. ground cumin seeds.
• Put 3 tablespoons of powdered coriander seeds and 1 tablespoon of powdered rock candy (or unrefined sugar) in a vessel (preferably an earthen pot) containing 3 cups of water. Keep it overnight. Mix well and drink 1 cup of the liquid 3 times a day. This is a very good remedy for pacifying pitta in the urinary tract.

Warts :

• Try taping a slice of garlic to the wart. Be sure to first protect the surrounding skin with petroleum jelly.
• Dab a cotton swab into the tea tree oil and gently apply it to the wart. Repeat this once a day for 10 days.
• Finely grate a small carrot and combine with a teaspoon of olive oil. Apply the mixture to warts once a day.

Wrinkles & Skin Freshener :

• Apply coconut oil on the portions of skin and face where wrinkles set in and gently massage every night at bedtime.
• B-Complex vitamins are great for maintaining healthy skin.
• Drink a glass of Pomegranate juice every day to make your skin look younger.
• Wash your face with cool or lukewarm water and use a mild soap.

Yellow Teeth : 

• Mix salt with the finely powdered rind of lime. Use this as tooth powder frequently.
• Rinsing your mouth with water right after you drink soda, coffee, tea, or any flavored and colored drink is one of the best teeth whitening remedies.
• Take out juice from 2 lemons. Mix 1 teaspoon of common salt and stir it until it is dissolved completely. Soak a cotton Q tip and apply this solution. Gently rub it over your yellow teeth to whiten it. Practice this home remedy twice daily until it removes yellow stuff and tartar.
• Take 2 teaspoons of baking soda. Make a paste by adding 1/2 tablespoon of water. Scrub it fast for 3 to 5 minutes. Alternatively, Replace water with lemon juice for making a paste. You can also use white vinegar to increase the bleaching effect.

Sleep or Nidra as it is known in Ayurveda is given due importance. Nidra is considered as a “trayo upastamba” meaning it is one of the three supporting pillars of life. Proper diet, sleep (Nidra) and a regulated sex pattern are the three pillars known to maintain health. Proper sleep is said to nourish the body, increase life span, improve memory power, enhance fertility and bestow strength and happiness.

Improper sleep is said to bring emaciation, debility, impotence, poor mental functioning, and unhappiness. The complete absence of sleep can lead to death.

Tips to Improve Sleep :

1. Early to bed early to rise should be part of your daily routine.
2. Day time sleeping should be avoided.
3. A hot shower before going to bed can improve the quality of sleep.
4. A light dinner taken 2 to 3 hours before bed time, followed by some walking can result in better sleep.
5. Indulge in lovemaking and other things that are comforting to the mind.
6. Avoid watching television, playing video games, and using laptops or mobile devices before going to bed.
7. Do physical exercises regularly in the morning. Avoid these exercises in the evening though.
8. Drink a glass of warm milk. This is an age-old remedy for insomnia.
9. Include fruits and vegetables in your daily diet. They promote over all well being and a balance in the doshas.
10. Yoga asanas, pranayama, and meditation can be very helpful.

Choose Something You Care About
Resolutions often fail because they aren’t the right ones for you. When thinking about what you’d like to change for New Year, consider whether it’s something you personally care about or whether it’s a goal based on outside pressures.

Have a Focus
Vague goals can also fail. Be clear in what you want to achieve, rather than just saying you want to lose weight, also it’s better to pinpoint exactly how much weight you want to lose, like five Kilograms in three months, as an example.

Be Conservative
Goals that are way too ambitious are destined to fail.  It’s best to start small. So instead of trying to become vegan, aim to reduce your meat consumption for several meals a week. Or if you want to work out, try to go three times a week instead of daily.

Visualize Your Achievements
Visualizing your goals can actually help you obtain them and recommends starting a journal depicting how your life will improve. “Cut pictures out of magazines of what you want and post them to a wall (or if appropriate, the refrigerator), Get very clear on what you think you will feel like once you see results,”

Make it Fun
“Our language and self-talk is everything and determines if our resolution will fade or will become something we’re still doing in June,” When people resolve to change their diet or exercise, they may already start dreading it. “However, shifting the brain to doing something fun that is in line with the goal gets you more committed,”. Use your resolve to eat healthier as a way to experiment with new recipes, for example. 

1. Only pick three goals

You should have a one really important goal that you’re going to achieve no matter what. You can set two other goals to work toward as well. Just remember to decide which goal is your “main” one.

Why am I being so restrictive? Because if you try to do more than three things at once, you’ll get lost. You’ll lose track of what’s most important. You’ll start to neglect one of your goals, and then you’ll feel guilty about it. Soon you’ll start to lose confidence in yourself.

So stick with one main resolution and two secondary ones.

2. Write your resolutions down and post them somewhere

Think of a single word to represent each of your resolutions. Write the word in big letters and post it somewhere in your home.

For example, if you want to lose weight, you can make a sign with the word “thin”. Hang it on your refrigerator, so that every time you get food you’ll be reminded of your resolution.

Don’t just write your resolutions down quietly, though. Announce them to your family and friends. Put them on your Facebook page. Make copies of your resolution to hang in your office. The more reminders, the better.

3. Turn each resolution into a habit

Now that you’ve chosen a goal, find something that you can do every day to work toward it. Working on your resolutions every single day is very, very effective.

For example, that’s how I started Phrase Mix: I made a rule for myself that I had to write a lesson every day before I went to sleep. I’ve missed a few days in the last two years, but mostly I’ve stuck with it.

If you do something every day, it becomes a habit. Soon you won’t even think about it; you’ll just do it naturally, like brushing your teeth.

4. Work on one habit per month

To achieve an important goal, you’ll probably need to pick up several good habits. For example, to get in shape you’ll need to exercise, cut down on your drinking, eat more vegetables, and so on.

If you try to pick up a lot of good habits at once, you’re probably going to fail. It’s just too hard to focus.

Instead, I suggest focusing on one good resolution per month. After you’ve gotten used to the first one, you can then add the next one, and so on.

5. Use a calendar

A few years ago, I heard about the Jerry Seinfeld calendar technique.

The way it works is simple: get a calendar to put on the wall. Every day that you keep up your good habits, mark the day with an “X” on the calendar. Then try not to miss any days.

Seeing all of the hard work marked on the calendar will motivate you to continue working hard every day.

To help get you started, put a blank calendar that you can print out and use.  

Start small 

Make resolutions that you think you can keep. If, for example, your aim is to exercise more frequently, schedule three or four days a week at the gym instead of seven. If you would like to eat healthier, try replacing dessert with something else you enjoy, like fruit or yogurt, instead of seeing your diet as a form of punishment.

Change one behavior at a time 

Unhealthy behaviors develop over the course of time. Thus, replacing unhealthy behaviors with healthy ones requires time. Don’t get overwhelmed and think that you have to reassess everything in your life. Instead, work toward changing one thing at a time.

Talk about it 

Share your experiences with family and friends. Consider joining a support group to reach your goals, such as a workout class at your gym or a group of coworkers quitting smoking. Having someone to share your struggles and successes with makes your journey to a healthier lifestyle that much easier and less intimidating.

Don’t beat yourself up 

Perfection is unattainable. Remember that minor missteps when reaching your goals are completely normal and OK. Don’t give up completely because you ate a brownie and broke your diet, or skipped the gym for a week because you were busy. Everyone has ups and downs; resolve to recover from your mistakes and get back on track.

Ask for support 

Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help. Psychologists are uniquely trained to understand the connection between the mind and body. They can offer strategies as to how to adjust your goals so that they are attainable, as well as help you change unhealthy behaviors and address emotional issues. 

1. Brainstorm about changes and improvements you’d like to make. These can be about anything, not just the big ones like quitting smoking and losing weight that many people associate with New Year’s resolutions. Jot down some notes while doing the following:

• Consider how you can improve your health. Ask yourself, Can I drink more water? Quit smoking? Stop eating fast food or fried food? Become vegetarian? Exercise more?
• Consider your relationships with others. Are there ways that you can be a better spouse, parent, other family members, or friend?
• Consider your work life. Ask yourself, Can I be more successful and happier at work? Be more organized? Stop procrastinating?
• Consider ways to make a difference. Are there ways you could make a difference in the world through activism, awareness-raising, or promoting a cause?

2. Choose 3 attainable goals – Look over your notes and determine what items on it are most important to you. Don’t take too long choosing; often it’s the things that leap out at you straight away that have the most meaning for you personally.

3. Create “Systems” – Systems are the ways that you carry out a larger goal. You need to break down large goals into smaller actions that can and are easier to carry out. If you leave your larger goals too vague, you may get confused and change your mind frequently on the ways to accomplish them. This is the purpose of creating systems.

• For example: if your goal is to lose 5 Kgs in the following year, you can resolve to cut out fast food, soft drinks, sugary snacks, and drinks, drink more water, and walk three days a week until March, and then gradually add in two days at the gym.

4. Look at your list and reflect, using the SMART mnemonic. Make sure your goals are:

• S – Specific (or Significant). This means your goals include systems for achieving them. You have specific actions that can be carried out that work toward your larger goal.
• M – Measurable. This means that the changes you see once the goal is reached are noticeable. You will feel different (better), because you are healthier because your family or social life has improved, etc.
• A – Attainable. This means that the goal is realistic and can be reached. There are benefits to aiming high, but you don’t want to aim so high that you become disappointed and discouraged from making any changes at all if you can’t reach the goal you set.

For instance, if you’ve never run a day in your life, don’t make running a marathon your goal quite yet. Perhaps start with shorter races like a 3K or 5K, and work up from there.

• R – Relevant (or Rewarding). This means that there is a real need for your goal. You have been unsatisfied with a certain area of your life for some time, and you have a strong motivation to want to change it.
• T – Trackable. This is similar to measurable but means that you can assess your progress throughout the process. Have you made a schedule and are you following it? Are you losing weight gradually (if that’s your goal)? Are you getting along better with your loved ones? Etc

5. Talk to others about your goals. Discuss your goals and why you made them with your family and friends. This step is very important!

• Ask for others’ support on these goals throughout the year. If possible, team up and visit the gym or shop at the health food store together. Ask them to speak up if you slip and order a Diet Coke instead of water, or forget another goal on your list.
• People who tell others about their goals are more likely to accomplish them, whether it’s because they have the extra support they need, or because they’re afraid of being embarrassed if they don’t accomplish them, it’s hard to say.

6. Print out copies of your resolutions. Save a copy on each computer or electronic device you own, such as your cell phone and laptop.

• Email a copy to your work address and save it to your work computer.
• Make a smaller copy and keep it in your wallet.
• Post a copy on the outside of your refrigerator! Use bright paper so it catches your eye and doesn’t let it get hidden behind coupons and artwork.

1. Reward yourself. Determine ahead of time what rewards will be at small milestones of accomplishment. Have frequent small rewards and a “grand prize” for completion.

• If your goal is losing weight, you might buy new clothes to replace old ones that don’t fit anymore at each milestone, and then plan a nice vacation for when you’ve reached your goal.

2. Remind yourself of your successes. It can be hard to maintain your motivation and dedication to making a change in your life when you can’t see immediate results for your efforts.

• At each low point, have faith that persisting and being consistent in reaching your goal will pay off in the long run. If you’re trying to lose weight and are struggling to keep up with your workouts, just think about how each minute your exercise burns fat and gets you closer to your goal.

3. Face your fear of change. Fearing change often stops us from achieving a goal. Making a goal sounds good at the time, but then the fear of change surfaces. To avoid this happening to you, realize that your excuses are a way of covering up a fear of change.

• Look beyond “I can’t” and start substituting this with “I can” and “I am”.
• Identify your excuses for not going through with parts of your goal. By listing excuses, you can see them for what they are and move beyond the fear of change.
• Sidestep blaming other people or circumstances for not achieving your goals. If you take responsibility for achieving your goal, these external factors cannot sap your power to do what you’ve said you’d do.

4. Recognize your self-defeating behaviors. Write down the things you do out of habit that distract you from what really matters. Then, list things that you consider to be more positive and fulfilling behaviors and choices you want to make instead.

• This includes adjusting the habits mentioned in a previous step, even if they were things you once enjoyed. For instance, if you are trying to lose weight and you eat out with family or friends as bonding time, either choose restaurants that offer healthy meals or decide to do something else fun together instead of eating out.

5. Begin again if you slip up. Everyone encounters occasional outside stress and events that take us out of focus on our goals. Use Monday as your day to regroup and start over if you slip and have a bad week completing your goals for any reason.

• Form a group of “Monday Campaigns”  organize various healthy things to do on Mondays, such as “Meatless Mondays,” “De-Stress Mondays,” and “Move-It Mondays.” Don’t be too hard on yourself if you slip and remind yourself of the progress you have made. Just start over on Monday

6. Lean on your support team. Whoever you’ve chosen to help you, be it family, friends, a life coach, therapist, or someone else, lean on them to support you through times of weakness, when you need a booster to get back on track.

• Don’t expect to do this completely alone; look for other people’s advice, ideas, and feedback to help you keep going.

7. Keep a journal. Document at least one thing every single day during the year for which you feel grateful and one sentence for the progress you have made.

• When writing, consider: What memorable moments can you draw from each day? In what ways did you grow today or find that your awareness shifted? Keeping note of this will help you to stay grounded and motivated with your goals.

8. Clear the Clutter, Clear your mind – Being ready for action and changing your life requires clear thinking. There’s psychological evidence that streamlining your office and personal spaces improve productivity. And it makes you feel better!

You don’t have to buy the whole feng-shui thing, but allocate a couple of two-three hour blocks in your forward planner to begin decluttering your home/office.

9. Don’t delay Start today – Taking a small step today is better than thinking: I can’t achieve everything I planned today so I’ll do it tomorrow. Accomplishing one tiny task in the grand scheme of your goal boosts your confidence to continue. You won’t feel you’ve totally wasted the day.

10. Set boundaries on toxic people – Another reason people dump vows to change is the toxicity around them. You’re trying to eat well, but your partner prepares big plates of comfort food. Sometimes it’s innocent sabotage of your efforts. Other times people are “toxic”, wanting you to stay as you are. Turn down that plate of junk food, etc, with a simple line: that doesn’t fit in with my changes.

A. You are treating a marathon like a sprint: If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week.

B. You put the carrot before the horse: “Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce an overwhelming amount of results. If it’s not important, don’t worry about it.

C. You don’t believe in yourself: A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

D.  Too much thinking, not enough doing: The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

E. You are in too much of a hurry: If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

F.  You don’t enjoy the process: The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please. The goal isn’t to add stress to your life, but rather to remove it.

G. You are trying too hard: Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

H. You don’t track your progress: Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do.  Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

I. You know you are What but not your Why: The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.  Forget about any preconceived notions and be true to yourself.

• The more specific you can make your goal,
• The more vivid it will be in your imagination,
• The more encouraged you’ll be,
• The more likely it is you will succeed (because yes, you CAN do this!).

J. Going it alone: Whether it’s quitting smoking, improving your tennis game, or going to the gym more often, don’t go it alone. “If you are someone who has a higher success rate when you have outside support, then get a buddy,  This creates accountability, which is essential for success.” Remember, your buddy should be a positive force in your life, not a negative one.

K. Extremely lofty resolutions: Most of us create resolutions that are too ‘big’ and therefore we can’t meet them. Examine your resolutions. Are they what you really want or did you commit to them because you thought you were supposed to?”. Take it day by day.

L. Giving up too easily: Whether you get discouraged or simply lose interest, giving up too easily is a big resolution breaker. Many people make their resolutions with a genuine belief that they can accomplish them, but come February the excitement wears off and other priorities begin to take precedence. To cure this issue, try to set benchmarks throughout the year.

M. Unrealistic resolution: You need to set a goal that is actually achievable in the time frame you set for yourself. So pick the one you have confidence in and stick with it. It is far better to succeed at a smaller, more manageable resolution than to fail at a larger, loftier one.

N. No Plan: The best resolutions are those that actually include a plan of action. You need to create a plan that will help you achieve your goals. Break your end goal down into smaller, weekly goals so you feel like you’re working towards something immediate.

O. Wrong perspective: While you may have the best intentions with your resolution, you could be putting unnecessary pressure on yourself. Put it in perspective and focus on what you will accomplish.

P. Not believing in yourself: Sometimes all you need to keep going is a pat on the back—from yourself. Congratulate yourself on your progress and reward yourself for making the effort toward your goal.

Q. You didn’t have the right mindset: Wanting something and working towards getting it are two fundamentally different things. It can be difficult to focus on fulfilling your resolution when you are not in a good place in your life.  If you are not mentally prepared for all the hard work, distractions, obstacles, and setbacks that might be ahead of you, you will most likely fail.

R. You are living distracted: Distractions cause you to miss many opportunities in life. They make you feel busy and tired all the time and frustrated at the lack of progress despite your best efforts.

S. You succumbed to negativity from others: Nothing can influence a person more effectively than another person. That can be good, or bad, news for resolution keepers. It would be better to succeed on a secret mission than fail because your circle of confidantes didn’t think you could do it.

T. You’re not ready to make a change: Are you really ready to make that resolution to drop weight, quit smoking, or quit a bad habit?  People are looking to reinvent themselves but they’re not usually ready to change serious bad habits.

U. You set ‘Should’ goals, not ‘Want’ goals: One of the common mistakes people make when setting new year’s resolution is listening to external pressures, rather than to internal motivations ( I want to have more energy, feel better, choose healthier foods for my body ). The result is that “they don’t set the weight-loss goals that really motivate them to succeed”.

V. You added but never subtracted: Often when you want to do better, you add things to your daily schedule. And when you do that, you sabotage your goals. Let’s be honest, adding to your life is easier than subtracting until you hit the wall of overwhelm. Not only do you get completely overwhelmed, but you also diminish the value of everything you’re trying to do.

Subtraction is often more powerful than an addition when it comes to accomplishment.

W. You kept flimsy new year resolution: The main mistakes people do with their New Year resolutions, is that they get over-excited and start making a to-do list for a year. The problem comes when they put things they feel they want to try, only half-heartedly, into the same list.

To keep that ‘be healthy’ New Year’s resolution going, the trick is to set every day, achievable goals. Sticking to that resolution well into 2018 will be a lot easier with these simple smart swaps.

*SWAP* White bread
#For# A lower-GI option such as multigrain, rye, soy & linseed or sourdough

*SWAP* White rice
#For# Quinoa, for complete protein and low-GI or brown rice for higher fiber and more vitamins

*SWAP* Regular flour
#For# Wholemeal flour. Two-and-a-half times the fiber — go from nearly 5g fiber to 12g fiber per cup

*SWAP* Regular beef, chicken or vegetable stock
*For:* Salt-reduced variety and save 350mg or more sodium per cup

*SWAP* Regular soy sauce
#For# Salt-reduced soy sauce and save up to 400mg or more sodium per tablespoon

*SWAP* Premade simmer or stir-fry sauces
#For# Add lots of herbs and spices and save on extra energy, fat, and sodium

*SWAP* Bulking meals out with extra meat, pasta or rice
#For# Legumes (chickpeas, lentils, kidney beans) — with every cup of dried lentils you will add 45g protein and 17g fiber

Breakfast swaps

*SWAP* Grabbing a muffin and coffee on the way to work
#For# Try grabbing a pre-made bircher muesli and yogurt from the fridge as you run out the door — you can make it up the night before or buy them in the supermarket

*SWAP* Feeling hungry after only having fruit for breakfast because you’re trying to be ‘good’
#For# Add some extra fiber and protein by adding a handful of LSA and a good dollop of yogurt to some cut-up fruit

*SWAP* Toast with Marmite
#For# Add an egg to increase the protein and fill you for longer

*SWAP* Toast with butter and jam
#For# Toast with 1 tablespoon ricotta cheese and tomato for 1 serve of vegetables and add 2g protein

*SWAP* Toasted muesli
#For# Natural-style muesli to reduce the amount of fat and sugar (and energy) in your bowl

*SWAP* Spaghetti on toast
#For# Baked beans on toast — nearly 5g extra fiber per 150g serve

*SWAP* Weekend ‘big breakfast’ with fried eggs, sausages and bacon
#For# Stuff wholemeal pita bread with 1 mashed boiled egg, tomato, lean ham, and low-fat cheese for a lower-fat option

Lunch swaps

*SWAP* Buying takeaway lunch because you don’t have anything in the fridge to take to work
#For# Keep some cans of tuna and a sachet of pre-cooked rice in your desk and grab some baby spinach on the way to work

*SWAP* Feeling weighed down after eating a huge sandwich
#For# Try using a wholegrain crispbread instead of bread for a lighter option that will still keep you full

*SWAP* Eating biscuits from the jar in the office because you’ve got no time to get lunch
#For# Throw a few frozen meals in the office freezer so you are always prepared

*SWAP* Skipping lunch completely because you haven’t got time to eat
#For# Sip on a meal replacement shake or long-life flavored milk to keep you going until afternoon

*SWAP* Eating takeaways so you don’t have to clean up
#For# Fill up your lunch box with finger food — vegetable sticks, trail mixes, fruit, muesli bar, and rice cakes with peanut butter

Dinner swaps

*SWAP* Traditional salad dressing
#For# Drizzle a mix of mustard, lemon juice, and chopped herbs or opt for a bottled fat-free dressing

*SWAP* Overloading on carbohydrate and protein
#For# Fill half your plate with vegetables first — you get lots of vitamins, minerals, antioxidants, fiber, and minimal energy

*SWAP* Serving large pieces of steak or fish for the family
#For# 100-150g meat or fish. You will save money, too

*SWAP* Eating more from the saucepan as you tidy the kitchen
#For# Pack extra food away before you eat so you can’t go back for seconds

*SWAP* Having large plates of food on the table
#For# Serve in the kitchen on individual plates to resist the temptation to add an extra spoonful to your plate

*SWAP* Filling up on the bread before your meal
#For# Serve 1 bread portion for each person with their meal, not Beforehand. Offer vegetable sticks and hummus instead for an appetizer

*SWAP* Estimating serves of rice and pasta
#For# Use measuring cups to portion out your carbohydrates — aim for 3/4 to 1 cup (cooked)

*SWAP* Meals with only one color
#For# Brighten your plate up and widen your intake of nutrients with colored vegetables and fruit

Drink swaps

*SWAP* Avoiding drinking water because you don’t like it
#For# Add some fresh lemon or lime juice or a few sprigs of mint to flavor it

*SWAP* Always choosing juice, cordial or soft drink
#For# Choose water first

*SWAP* A can of soft drink
#For# Choose diet soft-drink instead

*SWAP* Drinking a glass of wine every night with dinner
#For# Have two alcohol-free days a week

*SWAP* Choosing a full-fat coffee
#For# Make it a regular-sized trim flat white to save 65Kcal and 7g fat

*SWAP* Ordering a chocolate thick shake
#For# Opt for low-fat chocolate milk and save a ton of kcals, fat, and sugar

*SWAP* Drinking ready-mixed RTDs
#For# Swap for a nip of vodka in a diet lemon-lime and bitters and save around 9g sugar and 43kCal

Eating swaps

*SWAP*Bolting down your food because you’re starving
#For# Slow down and take 20-30 minutes to give your body time to register fullness

*SWAP* Eating in front of the TV
#For# Eat at the table — you will eat more mindfully

*SWAP* Eating in front of your computer or as you’re driving in the car to pick up the kids
#For# Make time to eat so you eat mindfully and feel more satisfied

*SWAP* Eating because it’s that time of the day
#For# Before you eat, ask yourself, “Am I actually hungry?”

*SWAP* Starving yourself during the day then pigging out at night
#For# Try to eat regular meals and snacks so you’re hungry by the time dinner comes around but not ready to eat your own fingers

*SWAP* Eating from large plates
#For# Buy smaller crockery — you’ll feel more satisfied with less

*SWAP* Checking the fridge every time you want a break from your work
#For# Go for a brief walk outside instead or stand up and stretch for a few minutes

Snack swaps

*SWAP* Deciding not to snack because you’re ‘being good’ then getting home and devouring the entire fridge because you’re so hungry
#For# Have a small snack at about 4 pm – make it substantial enough to keep you going a couple of hours. Try crackers and peanut butter or a small cup of yogurt

*SWAP* Reaching for the biscuit jar at 3 pm when you need a break
#For#Ask yourself if you’re actually hungry — a quick walk around the office might be a better option to get the brain functioning again

*SWAP* Brie and crackers before dinner
#For# Light cheese on wholegrain crispbread

*SWAP* Munching on chips while you’re watching the rugby
#For# Chop up some veggies and munch on them with some hummus or low-fat cottage cheese

*SWAP* Ice cream or custard for dessert
#For# Reduced-fat yogurt

*SWAP* Eating half a block of ‘better for you’ chocolate (such as sugar-free or high % cocoa)
#For# Choose your favorite and have a little bit but savor it!

*SWAP* 1 cup fruit yogurt
*For: * 1 cup light fruit yogurt can save you around 67kcal and 2 teaspoons sugar

Fridge swaps

*SWAP* Full-fat dairy: milk, yogurt, cheese, sour cream, ice cream, custard
#For# Reduced-fat dairy: milk, yogurt, and cheese. Save energy and saturated fat without even noticing

*SWAP* Butter on your toast
#For# Reduced-fat spread – reduce saturated fat intake by 2g or more per teaspoon

*SWAP* Meat with a marbling of fat
#For# Choose lean meat or meat with visible fat that can be cut off to reduce saturated fat

*SWAP* Using margarine or spread on sandwiches
#For# Use hummus for an extra hit of protein or a little avocado for some heart-healthy fats and great flavor

*SWAP* Making a salad at each meal
#For# Have a salad bar on one shelf — have one large container of ‘base’ salad including lettuce, corn and carrot, and store in containers of items such as sliced beetroot, tomato slices, low-fat cheese and onion
to mix things up

*SWAP* Storing treats front and center
#For# Hide tempting foods behind healthier options, tuck them in the back of the fridge or hide them in containers so they’re out of sight

*SWAP* Throwing away unused veggies at the end of the week
#For# Swap some fresh veggies for frozen. They’re always fresh and available and mean less wastage

Exercise swaps

*SWAP* Meeting a friend for coffee
#For# Meet a friend for a walk around the park

*SWAP* Driving to work every day
#For# Walk or ride to work

*SWAP* Taking the lift
#For# Take the stairs

*SWAP* Doing the same exercise routine, day in, day out
#For# Do the interval training

*SWAP* Only doing cardio for ‘fat burning’
#For# Include weights, Yoga

*SWAP* Feeling like you’re alone
#For# Join a club or sign up for a new sport and meet a new bunch of people

*SWAP* Exercising only for weight-loss
#For# Pick a more positive outcome to train for such as an event like a fun run

*SWAP* Using the ‘too expensive’ excuse
#For# Watch out for cheap outdoor boot camp or gym trials on coupon websites

Attitude swaps

*SWAP* Thinking of all the things you aren’t allowed
#For# Think about all the yummy things you can do that are better for your body

*SWAP* Picking a large weight-loss goal, like ‘lose 20 kilos’
#For# Break it down into smaller chunks (5kg, for example), and reward yourself with something special when you reach each benchmark

*SWAP* Being unrealistic with the speed you should be losing weight
#For# Give yourself enough time (aim for about 500g-1kg per week)

*SWAP* Thinking you’ve failed if you’ve had one slip up
#For# Get back on the wagon — life is life and it happens and you Have just got to keep going!

*SWAP* Getting upset when you haven’t lost any weight on the scales
#For# Think about other things that you’ve achieved — you may be walking up the stairs more easily or your clothes may feel like they fit you better

*SWAP* Creeping back to old habits when your ‘deadline’ is up
#For#Set another date for a reason to continue to eat healthily, for example, a special occasion; once this date has past, set another