How to Look and feel younger I

There’s an overwhelming amount of health info out there in online events, blogs, articles, and more. And it all presents two very big problems that frustrate and even mislead many people. We have few tips for you as to How to look and feel young

One, so much of it is not evidence-based from sources you can trust.

Two, it causes serious confusion, because people are unclear on what steps to invest their precious time and energy in that will actually make the fastest and most powerful difference in their looks, health and life.

Think back for a second. Remember how you used to want to get older? As a teenager, you couldn’t wait for the freedom of your own apartment. In your 20s, you envied the self-assurance of your older peers. In your 30s, you figured that someday, when you weren’t so busy, you’d have a chance to enjoy the life you were shaping.

And now here you are. How did the years fly by? When did your body change? Where did you misplace your energy? Your optimism? Your glow?

But here’s the thing: You can steal back the youthful qualities you’re nostalgic for. All you need is daily few minutes for yourself.

There’s a lot of pressure in our society, especially on women, to age gracefully. But really, what does that even mean?! Aging at all is most definitely a privilege, and the accumulation of experience and wisdom should not be feared.

Now, here’s the great news. There are powerful non-surgery, non-drug, non-toxic steps you can take that – research shows – can slow and even reverse “the hands of time” in terms of how you look and feel – and even lengthen your life in the process!

In this blog, you’re about to discover the most effective of those ways. And I call them “habits” because, yes, that is ideally what you want to strive toward making each of these.

Now, overall, you’re going to detect a general trend with all of these habits that really is a simple tenet to live by if you want to look and feel your best and live long doing it:

They say aging is inevitable, but why not put it off until the last possible moment? We’ve put together our top BEST time-tested tips on how to look and feel younger starting today!

Looking younger is about taking care of yourself, inside and out.

Following tips will help get you on track.

Smile Wide –

Young, middle-aged, and older individuals studied thousands of photographs and were asked to guess the age of models with various facial expressions. Neutral expressions yielded the most accurate results, and fearful expressions made subjects look older; happy faces were rated as younger than they really were.

Eat Clean, Greens and Reds – Fill your plates with plants

A plant-based diet is rich in inflammation-fighting antioxidants. When combined with other lifestyle changes, like exercise and not smoking, this way of eating has been shown to lengthen telomeres, according to Harvard research. Compared with a meat-centered diet, plant-based eating offers far more fiber and antioxidants.

Vitamin K—

In kale and other green vegetables—helps your blood coagulate, reducing the impact of bruising. Lycopene in tomatoes gives the skin powerful protection against UV rays. Fruit and veggie consumption resulted in better skin complexion, according to a study.

Staying young and healthy is easier when you eat a healthy diet of mostly fruits and vegetables supplemented with lean protein and whole grains. These foods provide key nutrients that support healthy aging inside and out. Fruits & veggies also boost your intake of important phytonutrients that help defend against damaging free radicals.

Stay out of the sun to stay young-

Damage from the sun’s UVA and UVB ultraviolet light is linked to about 90% of the visible signs of aging. UV rays break down elastin, the tissue that gives skin its elasticity, resulting in a dull, saggy appearance, and they also cause uneven skin tone, wrinkles, and age spots. The damage may not show for years, so early prevention is critical.

Eat more fruits- 

Sorbitol, which gives grapes, berries, plums, and pears their sweetness, is a humectant, a substance that attracts water when applied to the skin, helping it absorb and retain moisture.

Touch up your hair-

As we age, our hair color changes. It often becomes coarser in texture and drier. Heat styling can damage hair. Whether you have your hair washed at home or at a salon, use deep conditioning treatments regularly to combat dryness.

Cleanse and moisturize your face-

Cleansing and moisturizing help protect skin and keep it healthy; but banish regular soap, which can be drying for older skin. Instead, use a cleanser that gently washes without stripping skin of its natural moisture. Avoid skin toners, especially those with a stringent or alcohol base. Follow with a good moisturizer, morning and night.

Conceal your problem areas-

If you have a wrinkly neck or jowls, avoid tight-fitting or crew-neck tops, which squeeze skin upward. A shirt collar over a round-necked jersey is a better option. Wear dark-colored shirts if you have a large belly.

Give yourself a hand or two-

A study showed that people could accurately guess women’s ages by looking at their hands. Use a good hand cream frequently, preferably one that contains SPF for daytime. Brighten dull hands by exfoliating regularly: Mix sea salt with lemon juice and gently scrub into your hands with a soft toothbrush.

Wear less makeup-

Instead of heavy makeup, pick radiant hues that mimic the look of natural youth, says makeup artist. As we age our skin loosens and is not as taut as it once was, so the more makeup you apply, the more it can move, settle, and travel, Less makeup will adhere to mature skin much better so you stay looking fresh all day.

Boost your physical activity-

Make sure you’re active daily – recent research shows that vigorous exercise, particularly high-intensity interval training, can slow aging by almost a decade at a cellular level! Exercise also increases blood flow, moving oxygen and nutrients to work cells in the body – skin included – promoting a more youthful look.

Exercise 6 hours a week-

A study showed that regular exercise can slow the aging process. You’ll fend off muscle loss and sleep better when you exercise most days of the week. Combine cardiovascular exercise for the heart and lungs, resistance exercise for muscles, and stretching for flexibility.

Drink more water-

Our body is mostly water, and our skin is our body’s biggest organ—so we need to keep hydrated to avoid it looking dry and dull, and creating wrinkles. “The more hydrated you are, the more plump, subtle, and youthful your skin will appear,” says fitness and nutrition experts.

In addition, staying hydrated can improve energy levels and fight against cravings, which makes it easier to stay on target with your exercise goals and healthy eating habits.

Dress Smart not Shapeless-

Dress for the size you are, not the size you were—but hiding in big, baggy clothes isn’t flattering. Tailored, clean lines look sharper. It’s not about volume but the cut of a garment. It’s better to break free from hiding yourself in your clothing and stand tall and proud in well-fitting garments—not only will you look better but you’ll give yourself an emotional boost by allowing you to step into your star power.

Pick pants with Lycra-

A stretchy material may give your bottom a boost, but try on stretchy pants before buying. If you have a curvy body type, a bit of Lycra makes for a better fit. However, if pants with Lycra are too tight, it creates an unsightly ripple effect. If Lycra’s not working on the outside, try Lycra tights or a body-shaper underneath well-tailored pants.

Avoid tobacco products-

Smoking is one of the worst things you can do to your body and skin. Ditching tobacco is essential if you want to stay young-looking. Cigars and cigarettes reduce vitamin C in the body, leading to collagen breakdown and wrinkle formation.

Smoking also dehydrates the skin, giving smokers dry, dull complexions. And the repeated physical act of smoking leads to significantly more wrinkles around the mouth.

Seek out certain skincare ingredients-

No surprise—SPF protects against free radical damage from the sun’s UV radiation that leads to collagen breakdown, sagging skin, and wrinkles, says dermatologist  Skin Care experts. But there are other game-changing skincare ingredients to look for, too.

Retinol and alpha-hydroxy acids (AHAs) can rejuvenate the skin and eliminate fine lines and wrinkles. Hyaluronic acid helps your skin retain moisture, which gives it a smooth, glowing look.

Notice your neckline-

Although the most flattering neckline depends on your face shape, hairstyle, neck shape and length, and your shoulder structure, one neckline, in particular, tends to be most flattering: A classic V-neck with a collar creates a linear line that makes us look taller and thinner, and the bit of a collar detracts from the appearance of an older neck while spotlighting our face,

Get plenty of Protein-

Your body needs a ready supply of protein available to build new collagen and elastin. You don’t need to eat like a bodybuilder. Just aim to eat a small amount of high-quality protein at every meal, like nonfat plain Greek yogurt at breakfast, beans or peas at lunch, a whey protein shake for a mid-day boost, and lean poultry or fish at dinner.

Consider Colors-

A pop of color can be fun and youthful, but it’s not necessary to wear it from head to toe. You can accent your outfit with a modern trend color, but you don’t want to look dated and old by holding on to a trendy colorway past its expiration date. It’s really not about age but about sophistication—classic neutral colors are always chic.

Take it easy-

Staying young means stressing less. Set aside a small chunk of time every day, about 10-20 minutes, to relax, meditate, or just breathe deeply, while letting worries melt away and helping yourself look younger naturally.

Accessorize-

Show your personality with fun accent pieces that don’t have an age or body type attached. If you opt for classic clothes, which are always chic, a dash of an interesting accent by way of an accessory will instantly keep the look modern and fresh so you maintain a relevant and youthful appearance,

Exercise your brain-

“Use it or lose it” is true when it comes to brain function. In the same way that physical exercise helps brain fitness by improving both long-term and episodic memory as well as concentration, brain exercises may be able to “train” your brain and keep cognitive decline at bay even up to 10 years later.

Keep fit with puzzles, Sudoku, learning new languages or skills, or playing an instrument – whatever gets your brain going.

Let go of stress and conflict-

Studies have shown stress actually ages your cells—but this aging can also be reversed with lifestyle changes that include stress management. When you reduce stress and conflict, you are turning off stress hormones such as adrenaline and cortisol, and activating endorphins, the natural pain killers in your body, which make everything about you more youthful.

Highlight your eyes-

When it comes to youthful eye makeup, try tips from experts and their signature move. You want to highlight the eyes using a cream or powder pearlescent champagne hue.

Apply it only under the eyebrows and on the inside corners of the eyes. For eye shadow, stick with lighter neutral hues like light brown, quartz, or taupe, and use a pearl or matte formula, not glitter or high shimmer.

Sleep on your back-

The way you sleep can affect the way wrinkles develop on your face. Just as when muscle movement against collagen, like laughing or frowning, can promote its breakdown, “sleep lines” can be formed through the nightly application of pressure as we lie with our faces against the pillow.

Sleeping on your back instead of on your stomach or sides alleviates pressure on the face, helping to prevent these wrinkles.

Load up on Antioxidants-

Antioxidants like vitamins A and C fight against free radicals, helping you maintain a younger appearance. When free radicals from diet or the environment threaten to damage skin cells, antioxidants fight against these compounds and protect skin cells.

Diets rich in antioxidants may help to fight against damage from the sun and the environment, and protect against inflammation that accelerates aging. Eat oranges, strawberries, blueberries, bell peppers, and spinach to reap these benefits.

Flaunt a natural pout-

Red lips look heavy and unnatural, but a more natural lip color adds a youthful glow. Plus, dark lipstick can “bleed” out of lips into lines around the mouth. Dark shades will make lips recede. Use a clear or flesh-color lip liner to seal in the color without getting that ring-around-the-lip look. Also, choose a gloss instead of a matte lipstick for more fullness and shine.

Cut down on sugar and salt-

A healthy, youthful body needs healthy nutrients—and to avoid unhealthy ones. Added sugars and excessive salt intake can increase inflammation in the body, which can accelerate the aging process.

Inflammation produces enzymes that break down collagen in the skin. The end result is accelerated wrinkling and sagging of the skin, leading to an aged appearance. One study found people with a high blood sugar level were perceived to be older; another found salt increased cell aging in overweight people.

Keep Companionship-

Having a partner in life, whether a spouse or even a companion animal, can have a positive effect on aging. Both can help lower stress, improve brain function, boost immunity and mood, and help us live longer. Consider it a testament to the power of love!

Strive for healthy relationships-

Letting go of toxic relationships and nurturing those that are healthy are good for your body as well as your mind. Research shows love releases the “feel-good hormone” oxytocin, which can lower blood pressure, and better blood flow leads to a more radiant appearance. Positive relationships nurture the positive energy in you. Love and appreciation from others make you happy, more relaxed, and more attractive.

Drink less alcohol-

As with sugar and salt, it’s best not to overindulge in alcohol because of its negative effects on the body—even at the cellular level, studies have found. “Alcohol can dehydrate skin and increase inflammation, both of which can accelerate aging and give skin a dry, wrinkled appearance. Although alcohol may have some health benefits, it’s best to drink in moderation, along with plenty of water.

Get strong with protein-

Our lean muscle mass is made up of protein, so getting enough in your diet can help build and maintain your muscles to keep fit. A loss of muscle can lead to a loss of strength and balance, accelerating the aging process. Less defined muscle on the body can also cause the appearance of looser, sagging skin, making you appear older than your biological age. Focus on plant protein rather than a lot of meat for a healthy diet.

Treat aging skin-

“Age spots” are really sun-damaged skin. “The key to removing age spots is to exfoliate the skin to remove the darkened areas. Lightening serums may work, and professional chemical peels or laser removal are options, too. People concerned about age-related spots should consult with their board-certified dermatologist on the best treatment for their case,

Take a pilates class-

Pilates will help you stand up straight instead of hunched over, and give you the energy to move about. Pilates can help to increase core strength and improve posture. “Holding your body more upright with improved posture improves balance, protects against falls and helps you look younger.

Get your beauty rest-

Beauty sleep is a real thing—your body needs the rest time (seven to nine hours) to rejuvenate and repair your body’s cells and get gorgeous overnight. You know lack of sleep causes puffy eyes and dark circles, but there are other effects, too.

Lack of sleep dries out your skin, making wrinkles deeper and more visible. Collagen production increases during sleep, preventing sagging, and blood flow increase so your complexion looks better and younger.

Be careful with Bangs-

You might think bangs hide forehead wrinkles, but that doesn’t mean they should be straight, full curtains across the face. Too often I see women with these awful, unflattering, boxy bangs that they have because they think it makes them look younger when it really just ages them further. If you have bangs that suit you, the bangs will bring out your facial features and distract you from your problem areas. A soft sweep across the forehead may be all that’s needed.

Going gray is OK-

Although coloring your hair may make you feel younger, don’t feel attached to it. For some women, upkeep becomes impossible and you actually look younger and fresher with a full head of gray or white natural hair with a gloss over it, rather than fully covered. It depends on maintenance and the time you are willing to spend.

Don’t act your age-

Mind wins over matter when it comes to aging because studies show that people who thrive in old age think younger. In fact, having a positive self-perception of aging can mean up to an additional 7.5 years in longevity, and those over 40 who remain positive feel up to 20% younger than their biological age.

Keep your hair loose-

Although a tight ponytail may give your face a little lift, ultimately softer, carefree hair provides a more youthful, undone look. If hair is regularly too coiffed, there is a definite feeling of, ‘I put a ton of effort into looking younger,’ versus something that is less tight, less uptight, and more casual with a feeling of effortlessness

Try home remedies for skin rejuvenation-

The old trick of cucumber slices on the eye—as well as other cool things like cold tea bags or sweet potato slices—constricts blood vessels and reduces eye puffiness.

Some other home remedies? “Cleaning your skin with lemon juice can lighten sunspots. Turmeric helps decrease free radical release. Try adding the spice to foods, or take an over-the-counter capsule.

How to beat fatigue

What is Fatigue

If you’ve ever been fatigued, you know the signs: feeling tired, sluggish, no energy, rundown, and like your get-up-and-go has got up and gone. Fatigue is a common complaint in the general population and in people with physical illnesses and those with mood disorders.

Fatigue is subjective and multi-sensory, so it can be difficult to measure and classify. Fatigue also varies in duration and intensity in individuals and in its effect on their ability to perform daily activities.

True fatigue is defined as unusual and overwhelming tiredness that cannot be overcome by simply resting, unlike fatigue resulting from short-term physical or mental effort. With short-term fatigue, you are back to your regular self with a bit of rest. Persistent fatigue can make you feel like you are missing out on life.

Prevalence of Fatigue

People of all ages may experience fatigue. Fatigue can become an issue due to illness or other reasons and is a common complaint with people as they age. According to international studies, one-third of the adult population complains to their doctor of fatigue. In general, fatigue tends to affect more women than men, is more prevalent in low socioeconomic populations, and increases with advancing age.

Causes of Fatigue

While fatigue is commonly associated with growing older, many other factors such as stress, anxiety, and depression can contribute to fatigue. Fatigue can be a symptom that accompanies many illnesses, including rheumatoid disorders, multiple sclerosis, heart conditions, cancer, diabetes, and food allergies. If you have or suspect there is a medical condition behind your fatigue, consult a qualified medical practitioner. Some medications can cause fatigue, so if you are taking medications, check the possible side effects of fatigue.

How to reduce fatigue

Many factors contributing to fatigue are related to lifestyle habits, including but not limited to nutrition, movement, sleep and stress management. Establishing new habits to support the mind and body can go a long way to lessening fatigue. Below are some scientifically proven strategies to lower fatigue and help you feel more energized.

Different ways to fight fatigue

A. Hydrate: Water is essential for all functions of the human body, including the transport of nutrients from the food we eat. About 45%-75% of our body weight is water, and when we are low on fluids, we can feel tired or weak.

Even mild dehydration can lead to increased tension, anxiety, and fatigue. When we are dehydrated, the blood retains sodium, thickening the blood and making the heart work harder to circulate the blood through the body.

A general guideline is to drink half your body weight in pounds as ounces of water. For example, if you weigh 200 pounds then your daily recommended water intake would be 100 ounces or around twelve 8-ounce glasses of water. If your current water intake is well below the recommended guideline, gradually increase your hydration over time. Drink extra water if exercising or sweating more than usual.

B. Have regular routines: Our bodies naturally operate and thrive on rhythms and cycles called circadian rhythms. Some cycles are obvious, like heart rate, respiration, and menstruation.

Not so obvious are rhythms controlled internally, like immune function, digestion, and the endocrine system. External factors affecting these systems include seasonal factors, light exposure, meal timing, sleep schedule, and timing of physical exercise.

The good news is that many of these factors can be managed with lifestyle choices. To help protect circadian rhythms, set and keep regular routines for waking and sleeping, exercising, and eating.

Both the timing and type of light exposure are especially important to our internal rhythms. The body is especially sensitive to blue light emitted from electronic devices, computer screens, and televisions.

Natural morning sunlight is at the blue side of the light spectrum, signaling the body to suppress the production of melatonin. In the evening, natural sunlight leans toward the red end of the spectrum, stimulating the production of melatonin essential for quality sleep.

Since fatigue is often connected to poor sleep, it’s better to avoid exposure to blue light in the evening so that the body will produce melatonin in preparation for sleep.

C. Practice a good sleep routine: Sleep deprivation resulting from poor quality sleep, especially when chronic, leaves the brain exhausted. A tired brain leads to fatigue, so improving sleep quality will help boost daytime energy levels.

Practicing good sleep hygiene means creating the right environment and following recommended behaviors to promote consistent, uninterrupted sleep. A sleep-promoting environment is one that is dark, quiet, the right temperature, and only used for sleep. While not proven to be a cure for insomnia, good sleep hygiene can help improve sleep quality and help lessen fatigue caused by poor sleep.

To improve quality of sleep, try following sleep practices

Set a regular sleep schedule

• Set 60-120 minutes to prepare for bed with a wind-down routine
• Dim lights after dark
• Avoid exposure to blue light from electronics.

D. Shed some pounds: Carrying extra weight is associated with a higher incidence of persistent daytime fatigue. Considering that nearly 70% of the U.S. population is overweight or obese, it is not surprising that fatigue is such a common issue.

Sleep apnea is commonly considered the culprit, but one study conducted over a seven-year period found that fatigue is actually related to metabolic and psychological factors common with obesity.

Excessive body fat negatively impacts the immune system, causing the release of inflammatory compounds that are associated with sleepiness and fatigue.

The good news is that healthy weight loss in people who are overweight is a predictor of a reduction in fatigue and excessive daytime sleepiness.

E Move your body but don’t overdo it: In a series of population-based studies conducted over several years, the relationship between physical activity, energy, and fatigue was examined. These studies suggest an association between physical activity and a reduced risk of experiencing feelings of low energy and fatigue.

Fatigue is generally associated with a lack of physical activity; however, excessive physical activity can actually cause fatigue. One study showed that 10-20 hours per week of exercise training is associated with increased fatigue in people with medical conditions.

The bottom line: some physical activity can help fight fatigue, but don’t over-exercise. If you are just beginning to exercise, increase gradually. Monitor yourself and notice if you feel energized or depleted after physical activity even once you’ve rested. If your day-to-day exercise routine leaves you chronically fatigued, consider cutting back.

F. Practice Yoga: The ancient practice of yoga incorporates many components, including meditation, breathing, stretching, and strengthening. Yoga has been shown to have a positive therapeutic effect on various ailments and conditions.

Study results show that yoga can reduce stress, anxiety, depression, and chronic pain, improve sleep, and enhance overall well-being and quality of life. One study of seniors found improvements in an overall sense of well-being, energy, and fatigue over a six-month period of regular yoga practice.

G. Eat for Energy: Some foods can actually cause fatigue, so it’s important to eat a nutrient-dense diet based on whole foods. Inadequate nutrition is identified as one of the key mechanisms contributing to fatigue.

Reduce or eliminate processed and packaged foods and instead eat a diet rich in quality proteins, healthy fats, and colorful fruits and vegetables, especially leafy green vegetables, which are high in iron.

Foods containing toxins, pesticides, and hormones require more energy to be metabolized by the liver. Organic, grass-fed, wild, and pastured foods are easier for the body to process and have better nutrient profiles. Eat seasonally and locally grown as much as possible for the highest nutrient value.

H. Consume enough Omega-3 Fatty Acids: Deficiency in omega-3 polyunsaturated fatty acids has been associated with fatigue, depression, anxiety, and other inflammatory conditions. The typical western diet is often low in omega-3 fatty acids, so adding more to your diet could help with fatigue.

Dietary sources of omega-3s include leafy greens, walnuts, flax-fed chicken eggs, and fatty fish like wild salmon, anchovies, and mackerel. Omega-3 fatty acids in supplement form are a common recommendation.

Supplementation with fish oil has been associated with a reduction of fatigue and inflammatory markers in lupus, chronic fatigue syndrome, and rheumatic diseases

Try hydrotherapy: Hydrotherapy uses water for health benefits and the therapeutic treatment of various illnesses. This can include water at various temperatures and different levels of immersion. Hydrotherapy may incorporate a single type of therapy or be used in combination, such as cold water immersion followed by a hot steam bath or sauna.

A study of fibromyalgia patients who participated in warm water hydrotherapy showed improvement in pain, sleep, fatigue, stiffness, and general well-being. One meta-analysis study showed that regular outdoor winter swimming significantly reduced tension and fatigue and improved mood.

Basic forms of cold therapy include plunging in cold water or simply taking cold showers. Start by switching your shower to cold for 30 seconds and then alternate between hot and cold.

Consider adding cold, hot, or a combination of hydrotherapies to help lower fatigue.

I. Spend time with friends: Positive social relations are good for health and longevity overall. While we all have varied preferences for how much time we want to spend around others, loneliness is associated with the development of pain, depression, and fatigue, especially over the long term.

Loneliness is not uncommon: more than one-third of adults over 45 feel lonely. Loneliness can also cause dysregulation of the immune system, making the person less able to fight off viruses which can lead to illness.

Check in with your feelings. Loneliness is the feeling of being alone, whether or not you are actually alone. If you notice feelings of loneliness, make an effort to spend time with friends or loved ones. Consider working with a professional if loneliness is severe.

J. Spend time in nature: There is growing evidence supporting the positive benefits on the mental well-being of spending time in natural environments. Forest bathing and nature therapy have garnered more attention for their benefits on human health.

A 2017 study reported benefits of nature therapy that include improvement in immune function, cardiovascular system function, respiratory system function, depression and anxiety, mental relaxation, and feelings of gratitude.

Getting outdoors daily or for regular brisk walks can significantly reduce fatigue. For even greater benefit, try walking barefoot on the earth. Studies have shown that contact with bare skin on the ground reduces stress and improves sleep, both of which will help lower fatigue.

K. Manage Stress: Fatigue is consistently associated with stress, work overload, too little vacation or leisure time, and frequent conflicts with others. Stress is not simply the presence of these factors but is also our perception of stress and how we respond to it. Evaluate the stressors in your life.

Take steps to remove the worst offenders, if possible. If stressors can’t be removed permanently or immediately, participate in stress reduction practices like deep belly breathing, meditation, or physical movement.

L. Cut out Caffeine: When suffering from fatigue, many people habitually reach for caffeine-infused food and beverages to get over energy slumps. This can lead to increased tolerance, requiring even more caffeine to promote alertness.

Habitual caffeine users may also experience physical, emotional, and psychological dependence. Long-term consumption of caffeine has been associated with decreased alertness and increased fatigue, sleep loss, and disruption of circadian rhythms.

If you have a caffeine habit, cut back gradually to minimize the symptoms of caffeine withdrawal. Start off by using ¼ decaffeinated plus ¾ caffeinated, then gradually increase the proportion of decaffeinated over a week or so until you are drinking 100% decaffeinated coffee or tea.

Try substituting dandelion root tea or other herbal teas instead of reaching for a cup of coffee.

M. Eliminate Alcohol: Alcohol can aggravate or lead to fatigue in several ways. Alcohol contributes to poor sleep quality and less REM, which results in daytime sluggishness. Alcohol also interrupts circadian rhythms, dysregulating hormones responsible for good sleep necessary for daytime energy.

Malabsorption of nutrients, including vitamin B12, folic acid, and nitrogen, is associated with alcohol consumption that leads to nutrient deficiencies linked to fatigue. Lower or eliminate your consumption of alcohol to improve daytime energy levels.

N. Take a break from Technology: There’s no doubt that many people have become addicted to the instant and constant access to information by compulsively checking in online, a condition coined “infomania.” This is often combined with multi-tasking, meaning our brains do not get a break while we juggle information from many sources.

The resulting information overload leads to fatigue, affecting relationships and sleep, and can also lead to depression and anxiety. Assess your habitual use of technology. Resist the urge to check your phone or email unless necessary. Give yourself limits and schedule technology breaks.

1. Take a break from sitting: Many of us sit all day, and this can be adding to symptoms of fatigue. A large population-based study in Sweden found that longer sitting times are associated with fatigue across all ages. If you spend a lot of time sitting, take light walking breaks to combat fatigue.
2. Learn to say NO: Overcommitting, both personally and professionally, can cause anxiety, stress, exhaustion, fatigue, and even illness. If you find yourself overcommitted, ask yourself why you might have a hard time saying no.

Could it be that there is an underlying ambition, a need to control, or a need for approval? Knowing that over-commitment is affecting you physically, learn how to say no.

Practice a few phrases ahead of time, like “Thank you for thinking of me but the timing isn’t good right now” or even a simple “No thanks.” Be firm and don’t feel the need to explain or apologize.

O. Figure out food intolerances and sensitivities: Food intolerances are commonly reported by people who suffer from chronic fatigue. Keeping a food diary along with an elimination/reintroduction diet is an effective way to get to the bottom of food intolerances and sensitivities.

It’s best to work with a qualified health practitioner to ensure you get proper nutrition and the answers you are looking for.

P. Change your mindset: The way we think about fatigue can make fatigue even more persistent. Focusing on how badly the fatigue is affecting you may actually make the fatigue persist. When we believe that there is something we can do, we are motivated to take action.

Instead of ruminating on the sensations of fatigue, distract yourself with positive thoughts or implement some of the strategies in this guide.

International Yoga Day 2021

Yoga is the dance of every cell with the music of every breath that creates inner serenity and harmony. International Yoga Day 2021 will be observed on June 21 this year to highlight the importance of Yoga and the pivotal role it plays in rejuvenating our mind and the body, leading to a healthier lifestyle.

Yoga not only provides physical and mental relaxation but also develops strength and resilience. The numerous benefits of Yoga make it a popular practice for people across the globe, especially in times of a pandemic when mental and physical health is under stress.

Yoga is believed to have originated in India thousands of years ago and also finds mention in ancient mythological books like the Rig Veda. On 27 September 2014, Prime Minister Narendra Modi, during his speech at the United Nations (UN) General Assembly, proposed the idea of practicing ‘Yoga Day’.

In his speech, Modi termed Yoga as an ‘invaluable gift of India’s ancient tradition’ and highlighted the importance of yoga for maintaining ‘harmony between man and nature. The draft resolution passed by India was backed by 177 nations and the first International Yoga Day was celebrated on June 21, 2015.

Yoga Day is on June 21. Yoga has become a part of daily life for millions of people worldwide. It has emerged as the most friendly and trusted way to keep fit. The COVID-19 pandemic has disrupted schedules and people who are recovering or have recovered from the infection are still battling weakness and other health issues.

Meditation and yoga under supervision help such people to get back to normal lives faster, according to experts. Online yoga classes have become very popular during the pandemic and it is easy to access expert advice on yoga.

The Permanent Mission of India in New York will be commemorating the 7th International Day of Yoga on June 21, 2021. The celebrations will be marked at a time when COVID-19 pandemic continues to upend the lives and livelihoods of people globally.

Beyond its immediate impact on physical health, the COVID-19 pandemic has also exacerbated psychological suffering and mental health problems, including depression and anxiety, as pandemic-related restrictions continue in various forms in many countries.

This has highlighted the urgent need to address the mental health dimension of the pandemic, in addition to the physical health aspects.

The message of Yoga in promoting – both the physical and mental well-being of humanity – has never been more relevant. A growing trend of people around the world embracing Yoga to stay healthy and rejuvenated and to fight social isolation and depression has been witnessed during the pandemic.

Yoga is also playing a significant role in the psycho-social care and rehabilitation of COVID-19 patients in quarantine and isolation. They are particularly useful in allaying their fears and anxiety.

Recognizing this important role of Yoga, this year’s commemoration of the International Day of Yoga will be focused on “Yoga for well-being”, i.e. how the practice of Yoga can promote the holistic health of every individual.

The celebrations will commence with messages from the President of the United Nations General Assembly and the Deputy Secretary-General of the United Nations, which will be followed by demonstrations of Yoga exercises (asanas) to improve physical, mental, emotional, and spiritual health and an Interactive panel discussion on “Yoga for well-being”.

The theme for International Yoga Day 2021

According to the UN website, the theme for International Yoga Day 2021 is ‘Yoga for well-being’, i.e. how the practice of Yoga can promote the holistic health of every individual.

With the COVID-19 pandemic exacerbating psychological suffering and mental health problems, many people have been embracing Yoga to stay healthy and to fight isolation and depression.

Yoga plays an important role in the psycho-social care and rehabilitation of COVID-19 patients in quarantine and isolation. As per the website, the message of Yoga in promoting both the physical and mental well-being of humanity has never been more relevant.

The World Health Organisation (WHO) has also asked its member states to practice Yoga and has included it in its Global Action Plan for physical activity 2018-30.

The Day will be marked at a time when COVID-19 pandemic continues to upend the lives and livelihoods of people globally.

Beyond its immediate impact on physical health, the COVID-19 pandemic has also exacerbated psychological suffering and mental health problems, including depression and anxiety, as pandemic-related restrictions continue in various forms in many countries.

This has highlighted the urgent need to address the mental health dimension of the pandemic, in addition to the physical health aspects. The message of Yoga in promoting both the physical and mental well-being of humanity has never been more relevant.

A growing trend of people around the world embracing Yoga to stay healthy and rejuvenated and to fight social isolation and depression has been witnessed during the pandemic.

Yoga is also playing a significant role in the psycho-social care and rehabilitation of COVID-19 patients in quarantine and isolation. It is particularly helpful in allaying their fears and anxiety.

Recognizing this important role of Yoga, this year’s commemoration of the International Day of Yoga focuses on “Yoga for well-being” – how the practice of Yoga can promote the holistic health of every individual.

The United Nations offers yoga resources to its personnel and others on the COVID-19 portal’s section on Wellness. The World Health Organization mentions yoga as a means to improve health in its Global action plan on physical activity 2018–2030: more active people for a healthier world.

UNICEF says kids can practice many yoga poses without any risk and get the same benefits that adults do. These benefits include increased flexibility and fitness, mindfulness, and relaxation.

What is yoga and why do we celebrate-

Yoga is an ancient physical, mental and spiritual practice that originated in India. The word ‘yoga’ derives from Sanskrit and means to join or to unite, symbolizing the union of body and consciousness.

Today it is practiced in various forms around the world and continues to grow in popularity. Recognizing its universal appeal, on 11 December 2014, the United Nations proclaimed 21 June as the International Day of Yoga by resolution 69/131.

The International Day of Yoga aims to raise awareness worldwide of the many benefits of practicing yoga. The draft resolution establishing the International Day of Yoga was proposed by India and endorsed by a record 177 member states.

Yoga embodies unity of mind and body, thought and action … a holistic approach [that] is valuable to our health and our well-being. Yoga is not just about exercise; it is a way to discover the sense of oneness with yourself, the world, and nature.”

The resolution notes “the importance of individuals and populations making healthier choices and following lifestyle patterns that foster good health.”

In this regard, the World Health Organization has also urged its member states to help their citizens reduce physical inactivity, which is among the top ten leading causes of death worldwide, and a key risk factor for non-communicable diseases, such as cardiovascular diseases, cancer, and diabetes.

But yoga is more than physical activity. In the words of one of its most famous practitioners, the late B. K. S. Iyengar, “Yoga cultivates the ways of maintaining a balanced attitude in day-to-day life and endows skill in the performance of one’s actions.”

Yoga poses for Kids-

Here we list yoga poses that are safe and easy to get your children started. Practice regularly and keep fit always.

Mountain Pose

A great pose to begin with, this is the foundation of most standing stretches. Begin with feet planted firmly on the ground, big toes touching but heels slightly apart. Arms should be by your side with hands facing forwards. The back of your head, neck, and back should be straight and aligned. Hold this pose for at least one minute. It will set you up for the rest of your practice.

Upward Salute

In Mountain Pose, take a deep breath in. Upon exhaling, raise the arms up, bringing the palms together overhead. Your shoulders should be in line with your arms. So keep your arms parallel above your head if your shoulders and arms can’t line up when your palms are touching. This is a straightforward pose for children to try and it’s grounding.

Cat Pose

It’s always good to get kids’ imagination going and poses named after animals do just that! For Cat Pose, get down on hands and knees, then curl the spine upwards. This should involve drawing the head and shoulders towards the stomach. Bonus points for the best meow!

Cow Pose

Cow Pose goes hand in hand with Cat Pose; they’re most beneficial when done together in sequence. From Cat Pose, round the spine in the other direction, with shoulders open and head facing upwards.

To get the benefit of this stretch, alternate with Cat Pose, so you would hold each pose for a few seconds before moving into the other. Watch out for this one, once you tell your little ones to get into ‘Cow Pose’ you may hear some mooing!

Child’s Pose

Kids will love this one because it’s named after them! Plus, it helps that it’s a relaxing recovery stretch. Get down onto your knees and rest your bottom on your heels. Separate the knees outwards while bending forward so that the chest can either rest on top of or between the knees.

Arms are either stretched out in front or back towards the feet. You may have to remind your little ones that they can’t stay in this pose for the whole session!

Happy Baby

For even younger children, or those that sometimes act like it, get them into the Happy Baby Pose! Lying on the back, bring the knees into the chest. Hold the outsides of the feet, or shins – wherever is comfortable.

Open the legs a little wider than the torso, bringing the knees towards the armpits. In this position, rock side to side (like a baby.) This will massage the lower back and is sure to get a few gurgles, even from parents!

Tree Pose

Rather than emphasizing flexibility, this pose works on balance. Start off in Mountain Pose and put your weight onto either left or right foot. Bend the opposite knee, lifting that foot. Grab your lifted foot and bring it closer to your groin.

Plant the sole of the lifted foot against the opposite leg at the ankle, shin, or thigh – whichever is most comfortable. At the same time, twist the knee outwards. Toes should be pointing down to the floor.

Get kids to concentrate on a fixed point to keep their balance. After holding for a few seconds, release the foot and lower to the floor. Repeat on the opposite side.

Your little one will enjoy seeing how long they can balance without having to put their foot down. There will be some inevitable giggles as they have to drop their foot a few times at the start.

Cobra Pose

Lying on the floor on your belly, stretch your legs out behind you with the tops of your feet touching the floor. Place the palms of your hands on the floor, under your shoulders.

Your elbows should be pointing to the sky. Squeeze them towards one another and use this momentum to lift your chest off the ground. As you lower yourself out of this pose, exhale. Hissing optional!

Eagle Pose

This one will have your little one all tied in knots! They’ll love the challenge of perfecting this pose and will be sure to have a few giggles. In the Mountain pose, slightly bend both knees and lift one foot.

Try to stay balanced as you cross the lifted thigh over the other. With the toes pointing to the floor, hook the lifted foot around the opposite calf. See if you can get your toes peeking out at the side of the calf.

While still balancing on one foot, stretch your arms straight out in front of you. Cross the opposite arm to the bent leg over the other arm. Bend the elbows so that the forearms lift up.

Your palms should be facing away from one another. Now try crossing the forearms and pressing the palms together. Lift the arms towards the sky and hold for 30 seconds. Now try to untangle yourself!

Corpse Pose

Creep out your kids when you tell them to get into this pose! It may seem like an easy pose, after all, how hard can lying on your back be? Yet, to make this pose effective, you want to achieve total relaxation.

This is often difficult enough in itself. Corpse Pose should always be the last position in a yoga sequence as you wind down. You may need some blankets for this, to prop up your head or drape over yourself. Or, pop a sweater on because relaxing lowers the body’s temperature.

This is the only pose on the list which requires you not to move for the most part, because we know that kids can’t always stay still! But, once they’ve gone through all these poses, they will be glad to rest for a while.

To get into the position, sit on your bottom with feet planted on the ground (with knees bent). With a straight back, lean back onto the elbows and then slowly onto the ground. From there, stretch one leg out after the other.

Make sure feet are facing away from one another, without forcing them. You should feel relaxed and loose. Arms should be stretched away from your body with the palms of the hands facing upwards.

Your head should be resting on the floor and tucked into the back of the neck. Close your eyes, relax the face and let the tongue feel heavy. Concentrate on your breathing, inhaling through the nose and exhaling from the mouth. Stay in this pose for about 5 minutes and try to empty your mind.

To get up, roll onto one side and using the opposite hand, push yourself off the ground into a seated position.

Basic rules for Yoga

1. Yoga should be done on empty stomach. One needs to wait for at least three hours before practicing yoga, say experts. Avoid sipping tea or coffee while practicing yoga
2. One should begin with easy yoga poses and then move on to the tough ones.
3. Relax for 10 seconds at least after each yoga exercise.
4. Comfortable clothes are essential for practicing yoga.
5. Yoga must not be practiced on hard ground. Experts advise using yoga mats or a thick bed sheet for yoga.
6. Morning is said to be the best time for practicing yoga
7. Food can be taken after an hour of practicing yoga.
8. It is always better to practice yoga where there is abundant clean air.
9. It is better to take shower after practicing yoga.
10. The benefits of yoga can be enjoyed only when one is discipline and regular in practicing yoga.

Quotes on Yoga Day-

Yoga is the journey of the self, to the self, through the self.

Yoga is the fountain of youth. You are only as young as your spine is flexible.

You are not just doing some exercise, it is much more. It is to expand your awareness. sharpen your intellect, and enhance your intuitive ability.

Let’s make a posture and not a pose.

Yoga is a light that once lit will dim, the better your practice the better your flame.

Yoga makes you harmonious with nature and teaches you to be joyfully curious about your inner world.

Become friends with happiness and health with yoga and meditation.

Yoga is not about touching your toes, it is what you learn on your way down.

Calming the mind is yoga. Not just standing on the head.

Yoga is the artwork of awareness on the canvas of body, mind, and soul.

Yoga is the art of wasting time without any guilt.

Yoga is a method to come to a nondreaming. Yoga is a science to be in the here and now.

Yoga is a way to freedom.

The body benefits from movement, and the mind benefits from stillness.

Yoga teaches us to cure what needs to be endured and endure what cannot be cured.

Covid-19 challenges and how to deal

The enormous scale of the crisis and the impact it is having is naturally causing a lot of fear, uncertainty, and anxiety across the globe. Due to this global population is facing Covid-19 challenges and how to deal is a major problem. Add social isolation, disrupted work and family routines, cabin fever, and economic instability, and it is understandable that our mental health is suffering.

A recent survey found that 45% of adults feel that worry and stress related to coronavirus have had a negative impact on their mental health.

The COVID-19 pandemic and the resulting economic recession have negatively affected many people’s mental health and created new barriers for people already suffering from mental illness and substance use disorders.

During the pandemic, about 4 in 10 adults in various countries have reported symptoms of anxiety or depressive disorder, a share that has been largely consistent, up from one in ten adults who reported these symptoms prior to the pandemic.

Researchers also found that many adults are reporting specific negative impacts on their mental health and well-being, such as difficulty sleeping (36%) or eating (32%), increases in alcohol consumption or substance use (12%), and worsening chronic conditions (12%), due to worry and stress over the coronavirus.

As the pandemic wears on, ongoing and necessary public health measures expose many people to experiencing situations linked to poor mental health outcomes, such as isolation and job loss.

The COVID-19 situation is particularly stressful because it’s hard to predict how things will develop, and our circumstances are changing rapidly. This can leave us feeling powerless like we’re no longer in control of our own lives.

As is the case in many aspects of our lives, there are things we can’t control in this situation. These include the actions and reactions of other people, how long the situation will last, and what might happen in the future.

Although these things might leave us feeling helpless, in reality, there are still a lot of things we have power over in our lives, even during these trying times. Redirecting our energy towards these things will help us deal effectively with this situation.

Community-related risks for mental health-

Since the pandemic was announced, at the community level, there has been disruption of, or more limited access to basic services, such as kindergarten, schools, and routine medical care.

Several countries have seen a re-organization of hospital services, with provisional care (including re-assigning doctors and nurses not usually involved in critical care).

There have been closures, partial closures, or reduced services of inpatient and day-care facilities, with outpatient contacts reduced in some places to emergency cases only. Some hospitals have been unable to accept new inpatients due to the risk of infection.

Questions have arisen on how to deal with the risk of infected patients in closed units infecting staff and other patients. There have been concerns for the possible future lack of adequate resources for mental health services as most resources are directed towards ICU and somatic care.

Importantly, even the activity of child protection services and currently existing programs of support or supervision by youth welfare agencies have been disrupted or interrupted. The lack of access to these basic services can be particularly harmful to vulnerable children and/or families.

Re-direct your energy towards the things you have control over-

1. Your response to Covid-19: Following the official health guidance like staying at home and washing your hands regularly, is an important action that you have control over. In case you have to go out for groceries and other work keep a safe distance from others and have a bath after returning. It allows you to maintain your own wellbeing, while also contributing to the safety of your community.

By playing your part, you are helping to slow the spread of the virus and protect the most vulnerable in society. For authentic health service-related information visit the official government/ state website or follow those of the World Health Organization.

2. Worries and Anxiety- Stress and anxiety are often accompanied by an overactive mind, full of circling thoughts and worries. Writing your thoughts down in a journal is a simple, yet highly effective method for calming a frantic mind.

A good place to keep this journal is beside your bed, as it’s often when we are trying to sleep that buzzing thought are the most troublesome.

Steps to effective problem solving

• Define the problem
• Think of as many solutions as possible, no matter how silly they may seem
• Consider the pros and cons of each solution
• Choose a solution to try
• Plan how you are going to implement the chosen solution
• Carry out the solution
• Review how it went. Were there any problems? What did you learn?
• Repeat the process if your chosen solution does not solve the problem.

3.Your Social Connections- Social isolation is one of the biggest mental health challenges we are facing with this crisis.

Many people are living alone or away from their support systems, which are usually essential well-being boosters in a time of crisis. We are tactile, social creatures by nature, so a lack of physical contact can be extremely difficult for us to cope with.

Maintaining social connections is crucial to your well-being at this time. Use all the tools available to you – phone or video calls, emails, letter writing, and social media, to stay in regular contact with your friends, family, and communities.

Remember that this period of isolation will end, so use this time to strengthen your connections, rather than letting them fade. You can also pursue your hobby/passion at home so time spent will be best utilized.

Tip for you – A powerful tool that you can make use of at this time is your ability to provide support and reassurance to others. Reaching out could involve sending a card or flowers, doing someone’s shopping, or calling for a quick catch-up.

This is particularly important for people living alone. Think of the people you know who are alone, what small gesture could you make to let them know you’re thinking of them?

4. Your Self-care- Looking after yourself is an essential part of maintaining your energy levels and your resilience to stress. Airlines advise you to put on your own oxygen mask before helping other people. The same idea goes for self-care – you need to look after yourself first, in order to be there for other people.

Self-care suggestions

• Eat a healthy diet – Watch out for overeating and over drinking, which are common coping mechanisms in times of stress.
• Get as much fresh air and daylight as possible. Get outside if you can, but even if it’s through a window, this will give you energy and help you sleep better.
• Make sure you are getting enough good quality sleep – take time to wind down before bed
• Exercise regularly – moving your body is a great antidote to stress.
• Spend time doing things you enjoy – it’s important to give yourself a break and do things that boost your mood.

Tip for you- Try something new. These strange times provide an opportunity for us to break out of our normal routines and try new things. You could start a new project, try a new recipe, learn a new skill or try a new form of exercise.

5. Your Routine- We are creatures of habit, so disruptions to our usual routines can add stress to what is already a challenging time. Creating a new routine can bring the structure back into your life. It also breaks up your time and prevents the days from blending into each other. Try to get up at the usual time, get dressed as you normally would, and stick to regular mealtimes.

It is also important to recognize that in a time of crisis, you are unlikely to fulfill all your roles and responsibilities in the way you normally would. For example, you may now find yourself parenting and working simultaneously.

Prioritizing your time will ensure that you make time for the important things while being realistic about what you can achieve.

Tip for you- Divide the day. If you are working from home, it is important to create a clear distinction between work and downtime. Exercise is a great way to do this, as it gets you moving and releases tension. If you aren’t working, it is still a good idea to create blocks of time for different activities and allow yourself to wind down in the evenings.

6. Your Environment- You are more than likely spending a lot of time at home at the moment, so it is worth making your environment as comfortable as possible. Think about how you can make it a more pleasant place to be – can you clean or de-clutter your space, or decorate it with photos or pictures? What about the smells and sounds in your environment, how could you improve these?

This is particularly important if you are isolating yourself and are confined to just one room. If possible, assign different activities to different areas in your room – one corner for working, another for relaxing, listening to music, or reading.

Your Tip- Bring nature inside. A great way to improve an indoor environment is to bring some plant life inside. You could cultivate some seeds on a sunny windowsill, get a houseplant or some potted herbs or cut fresh flowers for a vase. Not only will plants liven up your home, tending to them is a restorative practice that can boost your well-being.

7. Your Outlook- Maintaining a hopeful outlook in times of fear can be difficult. You might think that the future is bleak, or that being hopeful means you are ignoring the reality of the situation. But having hope is not the same as being optimistic about everything.

The best type of optimism is one that is balanced and realistic. Balanced optimism means you can hope for the best while being prepared for the worst.

If you are finding it difficult to feel hopeful about the future, consider the silver linings in this situation. Ask yourself – what is good about what is happening? What are the opportunities here? Perhaps it has allowed you to slow down, spend more time with family or learn and do new things.

Your Tip – Keep a gratitude journal. Take a moment every evening to write down three things from the day that you are grateful for. This could be as simple as the weather, a pleasant chat with a neighbor, or a tasty meal. Research shows that actively focusing on the positive elements of your life can help to change your outlook and improve your well-being and resilience.

Keep an eye on your mental health- During these challenging times, we need to keep an eye on our mental health and look out for those closest to us. There is no doubt that this is a tough situation, and it’s understandable that you might be feeling low or missing your loved ones.

Reaching out and supporting each other is the best way for us to get through this. Remind yourself that this situation will not last forever and that although you may feel lonely, you are not alone. We are all in this together.

Policy responses and considerations;

Throughout the pandemic, leading public health organizations — including the  World Health Organization,  United Nations, and government of major countries — have released general considerations and resources addressing the mental health and well-being of both general populations and specific, high-risk groups during the pandemic.

Most of the countries have taken some steps at both the federal/central and state levels to address the pandemic’s impact on mental health, but with mental health problems on the rise, key issues are likely to persist.

Looking ahead:

The pandemic has both short- and long-term implications for mental health and substance use, particularly for groups at risk of new or exacerbated mental health disorders and those facing barriers to accessing care.

Phased COVID-19 vaccinations are taking place across the country, perhaps signaling that the end of the pandemic is on the horizon.

However, many of the stressful conditions employed to mitigate the spread of the coronavirus are likely to persist for the near future, given the slow and troubled rollout of vaccinations across the country, instances of people refusing the vaccine due to fear or uncertainty, and the need for vaccinated people to continue taking existing precautions to mitigate the outbreak.

As policymakers continue to discuss further actions to alleviate the burdens of the COVID-19 pandemic, it will be important to consider how the increased need for mental health and substance use services will likely persist long term, even if new cases and deaths due to the novel coronavirus subside.

Will the vaccines end the covid-19 challenges?

Now that we have a vaccine next question is will the vaccine end the pandemic?

The short answer is YES and the long answer is unless about 80%-90% population is vaccinated pandemic is not likely to end.  Since the virus is contagious and easily transmissible any % is not going to be enough unless about 85% of the population is vaccinated.

The herd immunity threshold estimation varies from 70% to 90%.  In order to return to normal life, the vaccine is crucial for reaching herd immunity.

To achieve a sense of normalcy more than 85% of the population need to get vaccinated. Both of the approved vaccines require two doses within an interval of 30-45 days. Indian companies were the first to announce vaccines for covid-19 and have also given them to many countries as well.

India will play a crucial role globally in vaccine manufacturing since two companies have announced and they have already increased production to cater to Indian needs as well as to fulfill global requirements.

The best way is to protect the vulnerable and the people who have to go to work. We all need to get vaccinated and continue to wear a mask, wash our hands and practice social distancing.

The vaccine presents the disease, but it does not necessarily prevent infection.

Nature’s top nutrient-dense foods

The key is to eat a balance of highly nutritional foods, that when consumed together, do not contain too much of anyone nutrient, to avoid exceeding daily recommended amounts. That’s especially important when we are thrown out of our usual routines, as so many have been with enforced isolation during the current pandemic.

Imagine the ideal food. One that contains all the nutrients necessary to meet, but not exceed, our daily nutrient demands. If such a food existed, consuming it, without eating any other, would provide the optimal nutritional balance for our body.

Such food does not exist. But we can do the next best thing.

By now you’ve likely heard the term “superfood.” Although there is no scientifically based definition, a portion of food is generally elevated to that status when it offers a high level of nutrients that are particularly beneficial to your health and overall well-being, often linked to the prevention of disease.

Basically, superfoods are very nutrient-dense – the exact opposite of what so much of the typical American diet is made up of today, such as fast food, conveniently packaged foods, sodas, and the like.

In fact, about three-fourths of the U.S. population follows a diet that’s low in vegetables and fruits, yet most far exceed the recommendations for consuming added sugars and sodium.

One of the best ways to improve your physical and mental health, avoid early aging, and reach and maintain your ideal weight is to focus on consuming more nutrient-dense foods and less “junk.”

You’ll be providing your body with the nutrients it dearly needs while boosting its ability to burn fat at the same time. Now, many foods have been referred to as “superfoods,” sometimes due to the marketing of food companies that benefit from promoting them as such.

To clear the confusion and help you live long and live well, below you’ll find the most nutrient-dense foods that truly earn the designation of “superfoods.”

Eating healthy has oodles of positive benefits – for the body and the mind alike. When we eat well we feel good, when we feel good we’re happier, when we’re happier we’re more productive… and the wonderful cycle continues.

Increasingly, shops and restaurants around the world are getting on the healthy eating bandwagon – making it easier for people to treat their bodies right.

There is only a limited amount of food you can eat in a single day. To maximize the amount of nutrients you take in, it makes sense to spend your calorie budget wisely. The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients.

The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients. These are the most nutrient-dense foods on the planet.

Avocados-

Some people still avoid avocados due to their high-fat content, but this exceptionally nutrient-packed fruit contains mostly monounsaturated fat, a healthy type of fat found in studies to increase HDL, or “good” cholesterol, to improve heart health.

As avocados are also high in fiber, the combination helps one feel fuller and more satisfied longer, decreasing the chances of unhealthy snacking.

Eating just one or two avocados a week gives you all the benefits of healthy monounsaturated fats, Vitamin B6, and loads of folate. Check with your local grocer to find out when this spreadable fruit is in season in your area. On toast with salt and pepper or a slice of cheese if you’re that way inclined.

This “super” fruit is also high in vitamin E, an antioxidant many Americans don’t get enough of, along with potassium and magnesium. In fact, avocados provide more magnesium than most fruits in addition to being rich in folates.

Plus, just one cup contains nearly a quarter of the daily recommended value for folic acid. If you find yourself hungry in between meals, consider snacking on a few slices of avocado – it will help you avoid the temptation to turn to unhealthy foods while keeping your metabolism revved up, too.

Blueberries – When it comes to the nutritional value of fruits, blueberries are in a league of their own. Although not as high — calorie for calorie — in vitamins and minerals as vegetables, they’re packed with antioxidants.

Sometimes called nature’s candy, blueberries have a sweet, juicy flavor few can resist, and they’re one of the most nutrient-dense foods on the planet.

They provide benefits for your health that far exceed their tiny size, jam-packed with antioxidants like proanthocyanidin and anthocyanins that have been found in scientific research to aid weight loss. They may also help fight cancer and provide anti-aging benefits to the skin.

Several studies have examined the health effects of blueberries in humans. One study found that blueberries improved memory in older adults. Another study found that obese men and women with metabolic syndrome had a lowered blood pressure and reduced markers of oxidized LDL cholesterol when they added blueberries to their diet.

Blueberries also contain a particularly powerful anti-inflammatory compound called quercetin, a phytonutrient that is known to reduce excess inflammation.

Foods like blueberries that are rich in quercetin can help manage many different types of inflammatory conditions, including the pain of arthritis, allergy symptoms, chronic fatigue, and even heart disease.

Spinach-

All leafy greens provide a wealth of nutrients, and spinach, a nutritional powerhouse, maybe the most popular of them all.

In addition to many vitamins and minerals like vitamins A and K, folate, magnesium, and iron, it provides powerful antioxidants that have been linked to disease protection and anti-inflammation.

This nutrient-dense green superfood is readily available – fresh, frozen, or even canned. One of the healthiest foods on the planet, spinach is packed with energy while low in calories and provides Vitamin A, Vitamin K, and essential folate.

The protective benefits of spinach based on its bioactive compounds and phytochemicals, stating that these substances can help lower the risk of disease, DNA damage, and oxidative stress.

They have also been found to positively influence metabolism and even trigger the release of satiety hormones that make one feel fuller after eating a meal. For these reasons, the experts concluded that consuming more spinach may help fight obesity, type 2 diabetes, heart disease, and cancer.

Kale-

This member of the cruciferous family of vegetables is another of the most nutrient-dense foods on the planet. While it’s incredibly rich in nutrients, it contains very few calories at just 33 per cup.

Of all the healthy leafy greens, kale is the king. It is loaded with vitamins, minerals, fiber, antioxidants, and various bioactive compounds.

A 100-gram portion of kale contains:

• Vitamin C: 200% of the RDI
• Vitamin A: 300% of the RDI
• Vitamin K1: 1,000% of the RDI
• Large amounts of vitamin B6, potassium, calcium, magnesium, copper, and manganese.

Kale is a great plant-based source of calcium, helpful for those who don’t consume dairy when it comes to supporting bone health and a wide range of cellular functions. Plus, kale offers something spinach doesn’t – it’s low in oxalate, a compound that can prevent minerals from being absorbed.

Kale maybe even healthier than spinach. Both are very nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in your intestine, preventing them from being absorbed.

If you’re concerned about high cholesterol, adding more kale to your diet may help you reduce it. It contains more than 40 phenolic compounds which can help reduce high cholesterol levels and fight many other serious medical conditions.

Kale is one of the most nutrient-dense vegetables you can eat, containing large amounts of vitamins, minerals, and cancer-fighting compounds.

Hemp Seeds –

Hemp seeds make a great healthy snack on their own or can be tossed into a smoothie or sprinkled onto a salad. They are unique as they contain many of the nutrients necessary for maintaining a healthy diet, including a nearly perfect balance of omega 3 to omega 6.

Technically a nut, hemp seeds are very nutritious. They have a mild, nutty flavor and are often referred to as hemp hearts. Hemp seeds contain over 30% fat. They are exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3).

They also contain gamma-linolenic acid, which has been linked to several health benefits. They’re also rich in vitamin E, powerhouses of antioxidants, dietary fiber, and many minerals like magnesium, iron, zinc, Phosphorus, Potassium, Calcium, and copper. In fact, they’re one of the world’s most nutritionally complete food sources.

Hemp seeds are loaded with proteins that are easier to digest than animal proteins. As hemp requires far less carbon concentration, it’s better for the environment, too. These tiny seeds provide nearly 9.5 grams of protein in just three tablespoons.

Hemp seeds can be consumed raw, cooked, or roasted. Hemp seed oil is also very healthy and has been used as a food and medicine in China for at least 3,000 years.

This ideal ratio also provides anti-inflammatory benefits that may help manage the symptoms of chronic diseases like arthritis, metabolic syndrome and type 2 diabetes.

Sauerkraut (Fermented cabbage)-

Fermented foods like sauerkraut are considered to be an outstanding source of probiotics and they’re also incredibly nutrient-dense – just seek out the traditionally fermented type, and avoid the typical canned stuff, as it’s been pasteurized which means that most of the healthy bacteria have been killed off.

At just 27 calories a cup, it’s loaded with vitamin B6, vitamin K, folate, thiamin, and riboflavin. It also provides a third of the body’s needs for vitamin C and is rich in minerals like magnesium, potassium, and iron.

Sauerkraut is very nutritious. It contains many nutrients important for optimal health. One cup (142 grams) provides- Calories: 27, Fat: 0 grams, Carbs: 6 grams, Fiber: 4 grams, Protein: 1 gram, Sodium: 41% of the Daily Value (DV), Vitamin C: 23% of the DV, Vitamin K1: 15% of the DV, Iron: 12% of the DV, Manganese: 9% of the DV, Vitamin B6: 11% of the DV, Folate: 9% of the DV, Copper: 15% of the DV, Potassium: 5% of the DV

Fermenting cabbage to make sauerkraut increases the nutritional benefits while also making it more digestible and providing important probiotics that help create a better balance of gut bacteria.

Sauerkraut is particularly nutritious because it undergoes fermentation, a process during which microorganisms on the cabbage digest its natural sugars and convert them into carbon dioxide and organic acids.

Wild Caught Salmon-

Salmon is one of the most nutritious foods on the planet. This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases. It’s also tasty, versatile, and widely available.

If you do eat fish, it’s important to note that fatty fish that are least likely to contain mercury and other contaminants, such as wild-caught salmon, can provide many important nutrients that are beneficial to your health.

Salmon is rich in long-chain omega-3 fatty acids that provide significant anti-inflammatory properties in addition to benefiting your waistline, which has been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease.

Salmon is also rich in high-quality protein that can help maintain muscle mass during weight loss and the aging process. It’s an excellent source of B vitamins, which work together to maintain optimal function of the nervous system and brain.

Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving. Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation, and protecting heart and brain health.

Salmon is an excellent source of B vitamins. B vitamin content in 3.5 ounces (100 grams) of wild salmon: Vitamin B1 (thiamin): 18% of the RDI, Vitamin B2 (riboflavin): 29% of the RDI, Vitamin B3, niacin): 50% of the RDI, Vitamin B5 (pantothenic acid): 19% of the RDI, Vitamin B6: 47% of the RDI, Vitamin B9 (folic acid): 7% of the RDI, Vitamin B12: 51% of the RDI.

Watercress-

Watercress is an often overlooked leafy green that packs a powerful nutrient punch. Although in appearance it more so resembles a type of lettuce or spinach, watercress is actually a member of the Brassicaceae family of veggies, which also includes Brussels sprouts and cabbage.

Nutrient density is a measure of the nutrients a food contains in relation to how many calories it provides. Therefore, watercress is an extremely nutrient-dense food.

One cup (34 grams) of watercress contains the following: Calories: 4, Carbs: 0.4 grams, Protein: 0.8 grams, Fat: 0 grams, Fiber: 0.2 grams, Vitamin A: 22% of the Reference Daily Intake (RDI), Vitamin C: 24% of the RDI, Vitamin K: 106% of the RDI, Calcium: 4% of the RDI, Manganese: 4% of the RDI.

Amongst its many benefits, watercress may:

• Reduce the risk of breast, colorectal, and other cancers
• Reduce the risk of Alzheimer’s and help brain health
• Lower “bad” LDL cholesterol and protect against heart disease
• Boost athletic performance
• Protect against osteoporosis and improve bone health
• Boost eye health and protect against cataracts
• Boost collagen production for more beautiful skin.

Watercress is packed with plant compounds called antioxidants that protect against cell damage caused by free radicals, which are harmful molecules that lead to oxidative stress. Oxidative stress has been associated with several chronic illnesses including diabetes, cancer, and cardiovascular disease.

You can eat this delicate, peppery-tasting veggie raw, such as in salads, and in fact, eating it raw is one of the best ways to get the most nutrition out of watercress. You can also add it to soups and stews, add it to smoothies for a peppery kick, and really use it in any recipe that calls for a leafy green.

Eating watercress may be beneficial for heart health in several different ways-

• Watercress is a cruciferous vegetable
• Antioxidants improve heart health
• Dietary nitrates boost blood vessel health
• Watercress may lower blood pressure and Cholesterol
• Watercress contains many minerals necessary for bone health, including calcium, magnesium, potassium, and phosphorus
• High vitamin C level boosts the immune system by increasing the production of white blood cells that fight infections
• Nutrient density may aid weight loss.

Garlic-

Garlic provides powerful anti-infection properties while boosting the immune system to help prevent catching the flu or a cold. It can also lower high cholesterol and blood pressure, and even reduce the risk of heart disease and cancer.

Garlic is a plant in the Allium (onion) family. It is closely related to onions, shallots, and leeks. Each segment of a garlic bulb is called a clove. There are about 10–20 cloves in a single bulb, give or take. However, the main use of garlic was for its health and medicinal properties.

Garlic is a natural wonder that can add delicious flavor and powerful health benefits to all sorts of dishes. It’s the most effective broad-spectrum antimicrobial agent with 39 different anti-viral, -fungal, and -bacteria agents while providing an excellent source of vitamin B6, vitamin C, selenium, and manganese.

Garlic is highly nutritious but has very few calories. It’s also a good source of minerals like calcium, phosphorous, potassium, copper, and iron.

One clove (3 grams) of raw garlic contains  Manganese: 2% of the Daily Value (DV), Vitamin B6: 2% of the DV, Vitamin C: 1% of the DV, Selenium: 1% of the DV, Fiber: 0.06 grams. Decent amounts of calcium, copper, potassium, phosphorus, iron, and vitamin B1. This comes with 4.5 calories, 0.2 grams of protein, and 1 gram of carbs.

Other important benefits are –

• Garlic supplements are known to boost the function of the immune system.
• Human studies have found garlic supplements to have a significant impact on reducing blood pressure in people with high blood pressure.
• Garlic can lower total and LDL
• Garlic contains antioxidants that support the body’s protective mechanisms against oxidative damage from free radicals that contribute to the aging process.
• With the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.
• People with heart disease who took garlic oil for 6 weeks had a 12% reduction in peak heart rate and better exercise capacity.
• Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.

Beet –

Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet. Beets provide a wealth of health benefits, including being one of the few sources of a phytonutrient called betalain.

Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Many of these benefits are due to their high content of inorganic nitrates.

This compound is what gives them their red color and is associated with their ability to

reduce the risk of cancer. The beetroot and greens are rich in magnesium, potassium, iron, phosphorous, beta-carotene, folic acid, fiber, and vitamins A, B, and C.

The main plant compounds in beetroots are:

• Betanin. Also called beetroot red, betanin is the most common pigment in beetroots, responsible for their strong red color. It is believed to have various health benefits.
• Inorganic nitrate. Found in generous amounts in leafy green vegetables, beetroots, and beetroot juice, inorganic nitrate turns into nitric oxide in your body and has many important functions.
• Vulgaxanthin. A yellow or orange pigment found in beetroots and yellow beets.

Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten. There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.

Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%). One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients:

Calories: 43, Water: 88%, Protein: 1.6 grams, Carbs: 9.6 grams, Sugar: 6.8 grams, Fiber: 2.8 grams, Fat: 0.2 grams.

• Raw or cooked beetroot offers about 8–10% carbs.
• Beetroots should not have a major effect on blood sugar levels because the total carb amount in each serving is low.
• Lowers Blood pressure.
• Increases exercise capacity.
• Contains Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women.
• Contains Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
• Contains Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health.
• Contains Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
• Contains Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health.

Chili peppers –

Chili peppers are high in healthy flavonoids and carotenes. They provide 108 percent of the daily requirements for vitamin C in just one tablespoon to help the body resist infection and fight off free radicals.

Chili peppers (Capsicum annuum) are the fruits of Capsicum pepper plants, notable for their hot flavor. Chili peppers are primarily used as a spice and can be cooked or dried and powdered. Powdered, red chili peppers are known as paprika.

If you like spicy foods, you’ll be happy to learn that chili peppers are also very nutrient-dense. Chili peppers provide some carbs and offer a small amount of protein and fiber.

Like all peppers, they contain an antioxidant called capsaicin that gives them their kick, promotes health, and even boosts the metabolism and, research shows even may aid weight loss. They can even stimulate certain chemicals in the brain that help decrease hunger.

The nutrition facts for 1 tablespoon (15 grams) of raw, fresh, red chili peppers are:

Calories: 6,  Water: 88%, Protein: 0.3 grams, Carbs: 1.3 grams, Sugar: 0.8 grams, Fiber: 0.2 grams, Fat: 0.1 grams.

Chili peppers are only eaten in small amounts, so their contribution to daily intake is minuscule but are rich in various vitamins and minerals.

Vitamin C. Chili peppers are very high in this powerful antioxidant, which is important for wound healing and immune function.

Vitamin B6. A family of B vitamins, B6 plays a role in energy metabolism.

Vitamin K1. Also known as phylloquinone, vitamin K1 is essential for blood clotting and healthy bones and kidneys.

Potassium. An essential dietary mineral that serves a variety of functions, potassium may reduce your risk of heart disease when consumed in adequate amounts.

Copper. Often lacking in the Western diet, copper is an essential trace element, important for strong bones and healthy neurons.

Vitamin A. Red chili peppers are high in beta carotene, which your body converts into vitamin A.

Chili peppers are high in healthy flavonoids and carotenes. They provide 108 percent of the daily requirements for vitamin C in just one tablespoon to help the body resist infection and fight off free radicals.

Despite their burning taste, chili peppers have long been considered a healthy spice. Capsaicin, the chemical in chili peppers that makes them hot, is used as an analgesic in topical ointments, nasal sprays, and dermal patches to relieve pain

Turmeric-

Turmeric is the spice that gives curry its yellow color. It has been used in India for thousands of years as a spice and medicinal herb. Recently, science has started to back up what Indians have known for a long time — it really does contain compounds with medicinal properties.

This superstar is a bright yellow-hued spice that is often used in Indian dishes such as curry. It has a long history of medicinal use in traditional Ayurvedic medicine, and in more recent years, its benefits have been well-documented in scientific studies.

Turmeric may be the most effective nutritional supplement in existence. Many high-quality studies show that it has major benefits for your body and brain.

Turmeric provides powerful anti-inflammatory properties to help battle inflammation that can help reduce the risk or improve a wide range of conditions. Now, inflammation is an essential part of the body’s processes, helping to battle foreign invaders and repair any damage left behind.

These compounds are called curcuminoids, the most important of which is curcumin. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. However, the curcumin content of turmeric is not that high. It’s around 3%, by weight.

Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day. Curcumin is also fat-soluble, so it may be a good idea to take it with a fatty meal. In addition, curcumin boosts the activity of your body’s own antioxidant enzymes.

Curcumin can also boost the body’s antioxidant capacity to help battle free radicals that can damage cell membranes. This oxidative damage is believed to be one of the mechanisms behind aging and all sorts of diseases.

Following are the health benefits of Turmeric-

• Curcumin improves brain function and lowers the risk of brain disease
• Curcumin lowers the risk of heart disease
• Turmeric can help prevent cancer
• Curcumin may be useful in preventing and treating Alzheimer’s disease
• Arthritis patients respond very well to Curcumin supplements
• Studies show that Curcumin has incredible benefits against depression
• Curcumin helps fight against age-related chronic disease.

Mushrooms-

Mushrooms not only add a tasty, earthy flavor to dishes, but they also provide some of the most powerful medicinal benefits of all foods, from enhancing weight loss efforts to fighting heart disease and cancer.

White mushrooms are the most cultivated type of mushroom in the world. Aside from being very low in calories, they offer multiple health-promoting effects, such as improved heart health and cancer-fighting properties.

Like most mushrooms, white mushrooms are low in calories but pack plenty of nutrients.

One cup (96 grams) of whole white mushrooms provides- Calories: 21, Carbs: 3 grams, Fiber: 1 gram, Protein: 3 grams, Fat: 0 grams, Vitamin D: 33% of the Daily Value (DV), Selenium: 16% of the DV, Phosphorus: 12% of the DV, Folate: 4% of the DV.

Consuming them will get you over a dozen vitamins and minerals, including magnesium, zinc, potassium, and copper, as well as some B vitamins like folate.

Due to their exposure to UV rays or sunlight, mushrooms are a natural, non-animal source of vitamin D2 that’s capable of increasing blood levels of this vitamin as effectively as a supplement — and white mushrooms are no exception.

Your body turns vitamin D2 into the active form of vitamin D, which it needs to absorb calcium and keep your bones healthy. Mushrooms are also loaded with fiber to help keep you feeling fuller longer, preventing unhealthy snacking.

Nature’s top nutrient-dense foods

In this post Nature’s top nutrient-dense foods part I is explained. Part II will be published very shortly.

Look out for our second post on Nature’s top nutrient-dense foods.

Secret Recipes for Glowing Skin

In today’s post, we have shared a few secret recipes for glowing skin. Here are some of the best and simplest beauty secrets from around the world for staying naturally gorgeous. We guarantee that adding them to your daily beauty regimen will have you looking like you’ve just had a spa treatment.

When it comes to your skin and skincare, you want only the best. With our information on skincare, in this post, you’ll learn the best skincare techniques (and which are truly worth it), as well as which moisturizers, face washes, cleaners, and more, will serve you.

Click here for Simple habits to have flawless skin

The secret recipe to glow skin is in rice water so whether you like rice or not, boil it and keep the water aside. Rich in vitamins and minerals, rice water is a fantastic beauty tip for both perfect skin and hair: a secret known for centuries by flawless-skinned Japanese Geishas.

So easy: simply boil organic rice in distilled water, then keep the excess water in a lidded glass jar and store it in the refrigerator. Once cooled, rice water is the cheapest proven potent ingredient for perfect skin and super-shiny hair.

Alternatively- Grind white rice in a blender or coffee grinder. Add enough warm water to create a paste with a yogurt-like consistency. Wet your face, and use your fingertips to massage the cleanser into your skin. Rinse well.

Perfect skin- Wash your face and use the rice water as a toner on a cotton pad.  Rich in a complex of B vitamins, rice water helps promote cell growth, stimulates blood flow, slows down the aging process.

Rice water will help tighten pores and moisturize the skin. Rice water also benefits from antioxidant and UV-absorbing properties, along with an ability to prevent hyperpigmentation and age spots (thanks to its ability to naturally bind occurring copper in the skin).

For an even better result, add Renu 28 on the skin as it will help stimulates further the skin’s anti-oxidants. Patients with chronic inflammation of the skin saw a 20% improvement after taking 15-minute baths filled with rice water twice a day.

The soothing nature of rice water makes it an effective natural remedy for painful or irritating skin conditions or other rashes.

Dream hair- Use rice water after shampooing, leave it for a few minutes, then rinse well. the rice proteins fill in the cracks and strengthen the hair shaft for ultra-smooth and seriously shiny hair, all with no nasties.

A health secret recipe- Rice water contains 8 essential amino acids, which form the building blocks for tissue and muscle regeneration, and is therefore extremely beneficial for overall health. Rice water can be used very efficiently to heal an upset stomach after food poisoning – Health and beauty secret at the same time. Let’s strive to perfect skin.

Click here for Homemade tips for glowing skin

How to lose weight naturally

Losing weight is probably the biggest problem many of us face on a daily basis. It is possibly the favorite New Year’s Resolution along with giving up smoking.  It is one of the hardest things to achieve and stay positive at the same time. Losing weight naturally is better for you than any fad or crash dieting program. Fads and crash diets make you lose fluid and muscle tone first, that is why it is so hard to keep the weight off. By changing your eating habits and doing more exercise the weight will gradually disappear. You don’t have to do everything at once either. Cut some things back first; limit your chocolate bars to one or two a week instead of one or two every day. Little goals are easier to reach than that huge goal of twenty or thirty kilograms. Be nice to yourself and have a treat outside of the home instead of keeping tempting ice cream in the freezer.

Set goals

Set yourself goals that you will be able to achieve. Don’t make your entire weight loss one goal. Split it up into achievable amounts. Attempt to lose 10 kilos at a time and you can start by setting smaller goals to gradually change your eating habits. If you set yourself goals that you are able to achieve with a little extra effort you will find yourself reaching them and setting more. Don’t be over-ambitious and set yourself goals that are unattainable and end up feeling discouraged and depressed and give up and go back to your old eating habits. It is all about eating the right foods and not starving yourself or exercising like a maniac and being sick to reach that goal.

Keep a food  diary

When you want to lose weight one of the easiest to track when and where you are eating is to keep a food diary. If you write down everything you eat and drink every day when you come to a plateau and can’t seem to lose any more weight or inches, see if you are overeating at times of the day, or if there is some way to change your eating habits. Some people find it better to have the main meal at lunchtime and have a smaller meal at night. The afternoon gives you more time to use the energy from the food you have eaten.

Include more exercise

Exercise is the best way apart from eating less to lose weight naturally. There are many easy and quick ways to include more exercise into your day.

  Walk to work-if possible or walk to the next bus stop or hop off one stop sooner

  Use the stairs-even if you work on the 10th  floor, you can walk up a couple of floors each day

  When you are going to park your car, make sure you are parking it on a long-distance from a shopping spot that can also help you to lose weight and make you healthy

  Join a walking club-many town have walking clubs that walk over the city or drive to a central place and walk from there or you can form a club and invite friends and relatives to the club

  Join a gym-some people thrive on going to the gym, others don’t. If it suits your lifestyle this can be a great starting point for more exercise

  Walk the dog-always a great treat for them. Get in the habit of a daily walk or ball game in the park

  Get an exercise partner-it is always easier to exercise with another person

You can keep each other motivated on those days you really don’t feel like exercising. Play with the kids-kick a ball around with the kids in the park, shoot some hoops, it all adds up and you will be surprised how much exercise you can get in half an hour of kicking a soccer ball.

Shop better

Forget about packaged foods and go for fresh fruit and vegetables and unprocessed foods. If it has more than 5 ingredients or an ingredient you can’t pronounce, put it back on the shelf.

  Eliminate all packaged bakery products-cakes, biscuits, cookies

  Buy fresh fruit and vegetables to snack on instead of cakes and cookies

  Shop on a full stomach

  Make a shopping list and stick to it

  Beware of low-fat alternatives-a lot of low-fat food products contain higher amounts of sugar and sodium. Many low-fat dairy products are full of sugar to give you the same taste as full-fat products. It is often better to eat less of the full-fat product and skip the low-fat alternative.

Important ways to show how to lose weight naturally

Change eating habits

Eat breakfast

One of the most important ways to lose weight is to start eating breakfast every day. Skipping meals is not the way to lose weight. By all means, eat less but eat regularly.

Eat slower

By eating slower it gives your brain time to recognize that you getting full. You will find that you eat less and will still feel full.

Eat more fresh fruit and vegetables

The more colorful fruit and vegetables (rainbow color) you eat the more vitamins and minerals you are getting. Fruit contains antioxidants that are good for us and it is found in colorful fruit like blueberries.

Eliminate processed foods

The processed foods we eat are full of fast-acting carbohydrates that contain loads of sugar, sodium, and sometimes fat. A lot of baked goods contain Trans fat that is not good fat. Olive oil and the natural fats from lean meat are good for us. They keep our joints in good condition and we need a certain amount each day.

Eat more fish

Oily fish contains good omega fats that are important for our good health and they help to lower cholesterol.

Eat more fiber

Fiber is the stuff that makes you feel fuller longer and gives you a healthy bowel. It helps remove any excess fat from your system and is a vital part of a good healthy diet. If you don’t think you are getting enough fiber add oats to your breakfast, sprinkle bran on cereal, and add dried peas and lentils to soups and vegetable dishes.

Add vegetarian meals

Have a couple of vegetarian meals each week. You will be surprised at the variety of meals that you can make for the whole family. Avoid meat substitutes but have eggs instead of meat, include dried pulses or nuts for protein. Replace a meat meal with hard cheese and a fresh salad full of greens, fresh herbs, tomatoes, cucumber, celery, and olives.

Eat less meat

Reduce the portion size of lean meat. Your plate should be 2/3 to ¾ vegetables and the rest lean protein. Meat is still important for iron and other minerals but you will notice that you will feel less bloated by eating less red meat. Try to eat red meat medium to rare as it is easier to digest.

Eat less saturated fats

Saturated fats are found in processed and packaged foods and stay as fat in our body. These are the fats that make the bad cholesterol and contribute to heart disease.

Reduce fast-acting carbohydrates

By removing these from your diet you will feel fuller longer and have a lower chance of becoming a diabetic. These carbohydrates cause insulin levels to spike and raise your blood sugar.

  Replace rice and pasta in soups with barley and dried pulses like lentils, split peas, kidney beans, broccoli beans, haricot beans, lima beans, or cannellini beans

  Choose grain bread products with higher fiber content

  Make a barley risotto, a lovely nutty flavor, and add your favorite veggies like mushrooms and asparagus, some lean cooked chicken or prawns

Eat food with a lower GI

Food that has a lower GI will keep you satisfied longer as it takes your body longer to break it down. Most calorie counters have a GI list included and lots of supermarket products like yogurt have a GI listed on the packaging.

Use less salt and more herbs and spices

Using less salt will lower your blood pressure and stop you from reaching for unsuitable fizzy drinks, sodas, and cordials. Add flavor to food by using herbs and spices to make your taste buds zing. If you add chili to meals it can increase your metabolism that aids in weight loss.

Healthy drinks

Choose healthy drinks in your eating plan. Water is great and sometimes if you feel hungry you are actually thirsty. So have a glass of water and see if you still feel hungry. If you can’t come at drinking 2 liters of water every day you can drink other things.

  Iced tea-make a liter of black tea, add lemon juice or mint leaves and ice cubes for a refreshing drink

  Green tea is a great drink as it contains lots of antioxidants

  Clear broth made from meat and vegetables-this is like making stock and it can be flavored with your favorite herbs and spices

Select from fat-releasing foods

Indulge in fat releasing foods-they will stop you from feeling deprived and binging on higher-calorie foods. Some foods help more than others in eliminating fat from our diets and they are healthy alternatives. Food containing protein, fiber, and vitamin C is a good start

  Honey-at just 64 fat-releasing calories in one tablespoon, drizzle over natural yogurt and fresh fruit

  Eggs-have only 70 calories and are full of fat-releasing protein. Sprinkle with chives for an even more elegant treat

  Part-skim ricotta cheese-has just 39 calories in one ounce of this food, packed with fat-releasing calcium. Dollop over a bowl of fresh fruit for dessert

  Dark  chocolate has  about  168  calories  in  a  one-ounce  square,  but  it’s packed with fat-releasing fiber

  Shrimp-good omega oils and just 60 calories in 12 large.

Eat at home more

By eating at home you are more able to control what is on your plate and you won’t be tempted by rich creamy sauces and calorie-laden desserts. You can always use going out for a meal as a treat but you may find that the food is too rich and fatty and disagrees with you and makes you feel bloated and nauseous.

If you do pine for taking away occasionally choose wisely and select the better choices.

  Choose from salads with oil-free dressings

  Say no to mayonnaise and creamy dressings

  Pick a cheese-free pizza or a low-fat cheese one

Eat less more often

Use a smaller plate

Serve your meal on a bread and butter plate instead of a dinner plate. It looks like you are eating more as your plate is fuller. Don’t heap your old size meal on the plate, it defeats the purpose. By eating less and using a smaller plate it does not look like you are depriving yourself.

Five small meals a day

Use the smaller plate and have 5 small meals a day.

  You will never be starving and eat more than you need

  Divide your calories over the 5 meals

  Have a bigger breakfast to start your day

Healthy snacks

Only buy healthy snacks to keep in the house.

  Replace ice cream with frozen yogurt

  Replace crisps with raw nuts

  Make your popcorn that is butter free

  Make up a plate of fresh vegetables with a tasty no oil dressing. Choose from lettuces, red, green, and yellow peppers, spring onions or shallots, carrot and celery sticks, sliced mushrooms,

Food

  One less biscuit with coffee

  An extra piece of fruit a day

  A colorful vegetable with dinner

  Less coffee

  Cut out one thing at a time

Exercise

  Walk around the block every day

  Do some gardening every week

  Walk the dog at the weekends

  10 minutes more exercise each day

  Buy a pedometer and add 1000 steps to your day

Eating

  Eat breakfast every day

  Have 3 meals and 2 snacks each day

  Use a smaller plate for dinner at night

  Eat slower and savor the taste of your food

  Don’t eat in front of the television

The power of positive thinking

Never underestimate the power of positive thought. It can turn your mood around and give you a jump start to weight loss. Start off by liking yourself regardless of your size. Find something you like about yourself, maybe you have beautiful long hair, gorgeous eyes, these ankles, great legs. Whatever it is, turn your negative obesity into a positive fact about yourself. There are ways to keep positive.

  Find a mantra you like and repeat it a number of times each day. Something like “I will lose weight”, “I am getting healthier” and “I am feeling better”.

  Find time to meditate or sit quietly each day and just be by yourself. Focus on yourself and not your partner and the kids. You will also sleep better by doing this.

Conclusion

Losing weight the natural way is never going to be easy or very fast but you will gradually lose weight, feel better and look at life from a different perspective. By changing a few aspects of your lifestyle at a time you won’t feel like you are on a diet. You are starting to eat healthier and do more exercise and by doing this you will lose weight.

You will find it easier to exercise with a partner, for motivation and encouragement. A person exercising with a partner will push themselves more too. So don’t go on a diet, go on a healthy eating plan to get yourself fitter and stronger.

Daily Essential Nutrients

National Nutrition Week is celebrated every year from September 1 to 7 to raise awareness among people about the importance of having food loaded with all essential nutrients. It emphasizes choosing nutritious foods for improving overall health among all age groups be it infants, children, adults, and geriatrics.

Good nutrition signifies that our body gets all the essential nutrients needed for it to function at its best. Let’s learn about the role and function of essential nutrients for healthy adults.

Daily essential nutrients are components that the body can’t synthesize on its own or present in very inadequate amounts. These nutrients should ideally come from the food we eat and are potent for growth, prevention of disease, and promote well-being.

Essential nutrients are broadly classified into two categories macronutrients and micronutrients. Macronutrients comprise the chief source of food taken in large amounts which form the major part of the diet regimen – protein, carbohydrate, Vitamins, Minerals, Water, Dietary Fiber, and fats providing fuel for the body.

Micronutrients consist of vitamins and minerals required in minimal amounts. There are five must-have essential nutrients to be added to the regular diet plan. Let’s read more about their function and role in promoting health.

(Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium, Sulfur, Iron, Iodine, Flouride, Zinc, Copper, Selenium, chromium, and Cobalt).

Click here for Are you getting essential nutrients from your diets?

Click here for Seven Rules of Nutrition—

Daily nutrient requirement ( Tables)

Sometimes the smallest step in the right direction ends up being the biggest step of your life.

Tiptoe if you must, but take this step.

New Year Resolution

The new year is almost here and it’s time to set some resolutions. With the motivation of a new year driving you to succeed, now’s the time to set some goals and stick to them. While you may be worried about your resolutions not lasting, having a clear goal will always deliver more improvements than not.

To set yourself up for the success of the new year resolution for 2021, be specific and realistic about your resolutions. Also, remember to reward yourself regularly and not give up after a setback. After all, changing both your behavior and mindset is never easy, but it certainly is worth the effort.

Some points are repeated in this post but in different forms as reminders to make you understand the importance of the same.  Try to follow all suggestions during the year so that you will find yourself a different person at the end of the year.

When making resolutions ask yourself the following questions:

• How do you want to feel? Will this resolution get you closer to that?
• What energy do you want to create? Will this resolution give you that type of energy?
• Are you operating from a place of restriction, or abundance? Does this resolution involve taking away things you like?
• Would you recommend this resolution to your younger sister or best friend?
• How will this resolution impact the next 5  years from now?

Click here for New Year’s Resolution Ideas

Click here for New Year Goals-

Click here for New Year Goals II-

Few Important things that can change your life in one year (2021).

• Stop complaining and appreciates how lucky you are every day.
• Embrace loneliness and reinvent yourself in the process.
• Say goodbye to the people that don’t bring positive energy into your life.
• Throw off the TV and set internet controls.
• Pick one skill you want to cultivate and focus on developing it.
• Commit to the goals you have set for yourself and never look back.
• Sweat every day to boost your mood.
• Fail forward. Learn from every mistake you make.
• Meditate.
• Look on the bright side.
• Practice deep breathing.
• Avoid social comparisons.
• Watch something that uplifts you.
• Make chores more fun to do.
• Make a playlist of feel-good songs.
• Spend time empowering people.
• Adopt an attitude of gratitude.
• Ditch one bad habit.
• Live simply consume less.
• Make time for self-care.
• Embrace spontaneity.
• Complete a no-spend month.
• Practice intentional breathing.
• Help others – especially those in need.
• Improve your posture and body language.
• Eat nutritious food and drink lots of water.
• Remind yourself that you are doing your BEST.
• Take breaks off social media and your phone.
• Distance yourself from things that don’t feel good.
• Make a list of things you are thankful for.
• Create a more balanced life.

This is the beginning, of anything you want,

Don’t make resolutions without an action plan.

The secret to success is right in your hands.

Don’t limit your challenges. Challenge your limit.

Stop making lists. Be more consistent.

Be more awesome than last year.

Believe in yourself & you will be unstoppable.

Working on myself, by myself, for myself.

There are only two options: Make progress or make excuses.

Your only limit is your mind.

Don’t wish for it work for it.

If it doesn’t challenge you, It won’t change you.

Every morning, you have a new opportunity to be a happier version of yourself. 

Don’t decrease the goal. Increase the effort.

Nutrition and Health

A healthy diet has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy. However, making major changes to your diet can sometimes seem very overwhelming.

Click here for Best foods to boost your immune system-

Click here for Nutrition and Health Tips-

A number of nutrition and health tips are well established and proven over a period of time although even qualified experts often seem to be holding opposing opinions and it’s easy to get confused when it comes to health and nutrition.

Following tips are based on good science—

Don’t drink sugar calories– Sugary drinks are among the most fattening items you can put into your body. This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food.

Therefore, when you drink soda, you end up eating more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.

Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects.

Eat Nuts– Despite being high in fat, nuts are incredibly nutritious and healthy. They’re loaded with magnesium, vitamin E, fiber, and various other nutrients. Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.

Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism. In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs.

Avoid processed junk food– Processed junk food is incredibly unhealthy. These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people.

They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

Don’t fear Coffee– Coffee is very healthy. It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.

Eat Fatty Fish– Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients.

Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.

Get enough sleep– The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to 89% and 55% increased risk of obesity in children and adults, respectively.

Take care of your Gut health with probiotics and fiber– The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health. A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity.

Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria.

Drink some water especially before meals– Drinking enough water can have numerous benefits. Surprisingly, it can boost the number of calories you burn.

Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day.

The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%.

Don’t overcook or burn your meat– Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.

However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer. When you cook meat, make sure not to overcook or burn it.

Avoid bright light before sleep– When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin. One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better.

Take vitamin D3 if you don’t get much sun exposure– Sunlight is a great source of vitamin D. Yet, most people don’t get enough sun exposure. If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.

Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer.

Eat vegetables and fruits– Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.

Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses.

Make sure to eat enough protein– Eating enough protein is vital for optimal health. What’s more, this nutrient is particularly important for weight loss. High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories.

It can also reduce cravings and your desire to snack late at night. Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels.

Do some Cardio– Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.

Don’t smoke or do drugs, and only drink in moderation– If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait. If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.

Minimize your sugar intake– Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health. High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer.

Don’t eat a lot of refined carbs– Not all carbs are created equal. Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.

Studies show that refined carbs are linked to overeating and numerous metabolic diseases.

Don’t fear saturated fat– Saturated fat has been controversial. While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease.

New studies in hundreds of thousands of people have questioned the association between saturated fat intake and heart disease.

Lift heavy things– Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity.

The best approach is to lift weights, but doing bodyweight exercises can be just as effective.

Avoid artificial trans fat– Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease. Although trans fats have been largely banned in the United States and elsewhere, the U.S. ban hasn’t gone fully into effect — and some foods still contain them.

Use plenty of herbs and spices– Many incredibly healthy herbs and spices exist. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.

Track your food intake daily– The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker. It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.

Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet.

If you have excess belly fat, get rid of it— Belly fat is particularly harmful. It accumulates around your organs and is strongly linked to metabolic disease.

For this reason, your waist size may be a much stronger marker of your health than your weight. Cutting carbs and eating more protein and fiber are all excellent ways to get rid of belly fat.

Eat eggs, yolk, and all– Whole eggs are so nutritious that they’re often termed “nature’s multivitamin.” It’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have no effect on blood cholesterol in the majority of people.

Additionally, a massive review of a large number of people found that egg intake had no association with heart disease risk. Instead, eggs are one of the planet’s most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.