Where do you begin if you want to become or maintain your health and fitness? Many people frequently bemoan having little time for activities linked to their health and fitness because of their hectic metropolitan lifestyle. Digital networks, fast food, unhealthy binge eating, electronic devices, work, and socializing are frequently seen to eat up a significant portion of our daily lives and make it difficult to maintain a healthy weight.
To become Stay Fit and Healthy-Everyday nutrition and fitness are now frequently said to as “next to impossible.” But how do we get past this obstacle? How can I always be active and healthy? Even while it may seem daunting, living a healthy and fit lifestyle is really just a combination of little daily actions.
Accepting that you are constantly a work in progress can help you stay on the right track as you make your way to optimal health.
Let’s get started!
The Best Habits For Staying Healthy and Fit
The advantages of regular exercise should not be a surprise whenever it pertains to staying fit. As stated by the Mayo Clinic, exercising promotes relaxation, boosts energy, encourages better sleep, helps you control your weight and develop muscle, fights diseases, and even aids your sex life.
As per some fitness experts, adults should strive to complete 2.5 to 5 hours of moderate-intensity cardio per week (think: walking, jogging, bicycling) or 1 to 3 hours of strenuous cardio (think: running, swimming). And at least two days a week should be dedicated to strength training that targets all the key muscle groups.
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Maintain a Nutritious Diet
Among the most crucial methods to maintain your health and fitness is a good diet. Better cardiovascular health, improved digestive health, clearer skin, weight reduction, better mood, less mental confusion, and balanced blood sugar are just a few advantages of eating nutritious meals.
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Make fresh, fiber-rich fruits, veggies, and whole grains the foundation of your diet by including as many of them as you can. Include lean protein sources including beans, tofu, fish, and fowl. Maintaining your calorie demands may be done by eating balanced meals and developing portion management skills.
Limit your intake of sugar, refined carbohydrates (such as those found in sweets, rice, or white bread), and processed foods (such as prepared meals with lengthy ingredient lists), as these items have a tendency to be high in calories but low in nutritional content.
Make Sure You Stay Hydrated
A daily requirement to maintain your body working correctly is staying hydrated. While all fluids help with hydration, the greatest option for preserving a healthy body is still just plain water.
The advantages of drinking water include its ability to stabilize blood pressure, wash out germs from the bladder, aid in digestion and avoid constipation, transport oxygen and nutrition to your cells, stabilize the heart, protect organs, control body temperature, and keep your body’s sodium levels stable.
So, how often water do you need to consume each day?
Go for 1⁄2 your body mass in ounces as a general rule. Therefore, if you are 180 lbs, aim for 90 oz, which is equivalent to 11 cups.
Checkups Are Important
Visit your doctor for a checkup once a year to ensure everything is functioning normally. Regular physicals can help detect medical problems early when there is a better possibility of treatment and cure, and they can help uncover problems before they ever start.
According to Dr. Levine, “many of the patients are able to recognize and cure numerous diseases prior to them becoming chronic or irreversible.”
Take full use of the benefits provided by your health insurance, which will often cover periodic checks. In light of the aforementioned, pay care to your health and any signs you may be experiencing, and consult a doctor if anything looks off, even if a checkup is not yet due.
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Sleep Is A Must
Sleep negatively impacts both our physical and emotional health, yet many individuals don’t get enough of it. Lack of sleep has a negative impact on one’s emotions, mental health, memory, focus, weight, immune system, and cardiovascular health. The body can mend, repair, and regenerate itself while you’re asleep in a manner that it can’t when you’re awake.
The CDC suggests that people get the below-stated amount of sleep per night:
- 18 to 60: 7 or more hrs
- 61 to 64: 7 – 9 hrs
- 65 and older: 7 – 8 hrs
Reduce Your Stress
According to the APA, stress is a good survival reaction to pressure in daily life, but it can turn harmful once it begins to interfere with daily activities. Chronic stress may really have an impact on virtually every system in the body, including the neurological, reproductive, digestive, cardiovascular, and pulmonary systems.
So, how do you deal with it? You can use the strategies listed below to lessen the damaging consequences of stress on your health.
- Routine exercise
- Pursuing your passions
- Establishing proper borders
- Being outside
- Surrounding oneself with positive people
- Contacting a medical professional for assistance
Additionally, there are quick and simple strategies to alleviate stress, including meditation, journaling, aromatherapy, and limiting or avoiding social media use.
Build a Strong Support Network
Both your physical and emotional health will improve with a support system. Having a few individuals you can confide in and talk to may be helpful when dealing with problems in regular life, making tough choices, or even in times of crisis. Whatever you need, your family, friends, professors, or coworkers can help you deal with loneliness, social isolation, and anxiety.
Long-term success depends on having family members or friends that support your aspirations for a balanced diet and regular exercise. Someone to exercise with, someone to babysit your children while you dine or work out, or simply someone to depend on when you’re feeling down.
Therefore, be sure to get in touch with your loved ones, join groups, enroll in classes, volunteer at your favorite nonprofit, locate a peer support group, and learn about community events to attend.
Get Rid of Unhealthy Habits
Life has habits, and they may be useful in many different ways. But those that are motivated by pleasure are considerably more difficult to give up, such as smoking, binge drinking, drug use, hazardous intercourse, unhealthy eating, and inactivity. These behaviors can also become negative habits if they are not practiced in moderation.
Spend time with people who practice good behaviors and who make them enjoyable in order to break unhealthy habits. Altering your routine and substituting healthy routines with harmful ones is another method to break undesirable habits.
Make your workout enjoyable if you want to. Find a workout partner or spend money on easy-to-use gear for the house. Of course, breaking your bad habits takes work, but it’s worth it if you want to live an energetic life.
Let’s Not Bottle It Up
Emotions like fear, wrath, and sadness are common parts of life, much like stress. Keeping such feelings locked up within can lead to bodily problems as well as mental and emotional stress. Dealing with depression and cardiac problems might result from suppressed emotions.
When emotions are suppressed, a person’s chance of dying young from any cause rises by more than 30%, and their likelihood of developing cancer rises by 70%. However, it’s significant to mention that this field needs additional study.
Acknowledge your feelings first, then talk about them; you may even keep a diary or communicate yourself artistically. Additionally, counseling is always a good choice if you feel like you need to make a bigger step.
Manage Your Conditions
It’s crucial to manage a chronic ailment or sickness if you have one. In order to manage chronic disorders, avoid sickness, and promote well-being, self-management is becoming increasingly important as new conditions are discovered.
Along with keeping up with checkups and prescriptions, it’s crucial to collaborate with your healthcare practitioner so that you may receive assistance and training in self-management techniques. You’ll have the self-assurance you need to live a healthy life as a result of this.
I hope the tips given above assist you in maintaining your health, fitness, and stress-free lifestyle. Please feel free to add any further recommendations you may have in the comments area below. We would be glad to hear from you!
Disclaimer: Although produced by a licensed medical expert, the information might not accurately reflect the procedures always used. The recommendations stated in this article are typical patient guidance, however as every patient is unique, you are urged to see your doctor if you have any questions before acting on this advice.
Doodhwala: Get your Daily Groceries Delivered at your Doorsteps, Early in the Morning
This decade has witnessed a lot of start-ups flourishing and disappearing. Some were able to understand the needs of their customers while some failed to market their products according to the customer’s needs. Year 2015 observed a startup purely dedicated to delivery of dairy products flourishing in the streets of Bengaluru. Doodhwala emerged from the streets of Bengaluru and spread its operations in Pune too. This app-based milkman is growing steadily meeting the morning needs of many households in the cities.
Doodhwala – A Dedicated Dairy Products Delivery App
The Bengaluru-based startup – Doodhwala came emerged in the year 2015 after the founders Ebrahim Akbari and Aakash Agarwal felt the need of a dedicated dairy products delivery app. Once the founders were working on a business project and they fell short of milk delivery app. They found that there was no dedicated app for milk and this is how the idea of Doodhwala strike in their mind.
Once you have installed Doodhwala, you just need to subscribe to it and choose the daily products; Doodhwala will take care of the rest. The strategic model of this app based milkman is giving it a steady growth of 25% which is improving month by month. The company is now serving 6000+ customers in Pune and Bengaluru completing around 100000 deliveries every month. The hard to digest fact is that, it has 80% customer retention.
Doodhwala has a great team of smart and young people who are the consumers of dairy products like poultry eggs, milk, bread, and other dairy products and groceries. It understands the morning needs of every household and this is the reason why it ensures that all the orders are delivered before 7 AM in the morning.
Doodhwala App – Smart Features
This easy to use application has got a clean interface allowing you to order the groceries or dairy products and get them delivered in the fastest possible time. Moreover, it offers 70+ varieties of milk with a plan designed according to the client’s needs. Some of the best features offered by Doodhwala app are as follows:
- Smart Filter: You can set the filters and search the grocery or dairy products based on your age, medical conditions, product type, and other sub-categories. In this way, you can find the most relevant product.
- Get Nutritional Advice: When you choose a dairy product on the app, you will find the nutritional advice mentioned alongside the product.
- Set Delivery Schedule: The delivery schedule can be set according to your requirements. You can select the products you wish to be delivered and Doodhwala will take care of the rest. The products will be delivered to your doorstep before 7.30 AM in the morning.
- Change Schedule: You can change the set schedule anytime along with the daily requirements. The app-based milkman will get the items delivered according to the newly designed schedule.
- Timely Delivery without Extra Charges: Doodhwala starts its delivery at 5 AM in the morning and all the products are delivered to the customers at their doorsteps before 7.30AM. Also, the products delivered are charged at MRP. These items are fresh and packed according to the company standards.
Over to You
Doodhwala is your app-based milkman that will take care of all your dairy and grocery needs ensuring that the items get delivered at your doorstep early in the morning. It understands the problems of different households and makes sure that the daily needs of every household trusting Doodhwala get fulfilled. If you are the resident of Pune or Bengaluru, you should definitely install this app.
The Benefits of Medical Marijuana for Patients Suffering from Parkinson’s Disease
The legalization of marijuana has been a controversial topic for decades, however, in recent years, we have witnessed some significant changes when it comes to this matter. Cannabis has been legalized for medicinal use in most U.S. states, and last year, British MPs have started considering doing the same.
A number of users are coming forward as well, voicing support for the measure; last year, a 55-year old Ian Frizell who suffers from Parkinson’s disease filmed a viral YouTube video demonstrating the positive effects of cannabis. He managed to present us with hard evidence of how a small dosage of cannabis has quick and positive effects on his condition.
The Science Behind Cannabis
The endocannabinoid system located in our brain is made up of cannabinoid receptors linked to the brain cells which regulate thinking and certain body functions. There are researchers who believe cannabis might be neuroprotective, meaning it could save neurons from damage caused by PD. According to experts from GoShango, Indica strain is effective in the treatment of muscle spasms, chronic pain, and tremors, which makes it one of the possible solutions for the treatment of diseases which cause such side-effects.
The Pharmacology of Medical Marijuana
Cannabis contains more than 100 neuro active chemicals which work with two types of cannabinoid receptors: CB1, located in the brain, and CB2, located in the peripheral immune system. As patients suffering from Parkinson’s have less CB1 receptors, marijuana can provide them with a much-needed boost.
If we take into consideration a 2004 study by The Movement Disorders Journal, more than 45% of Parkinson’s patients showed substantial alleviation of all their PD symptoms owing to the use of cannabis; more than 30% showed fewer tremors, and 44% improvement in bradykinesia (slowness of movement). Furthermore, those who continued using medical marijuana for 3 months after a study showed alleviation of most of the symptoms.
After this, more and more researchers started showing enthusiasm for medical marijuana research in relation to Parkinson’s, however, they advise patients to use it with caution. Even though by now marijuana proved to be extremely beneficial in the treatment of pain management, nausea, weight loss and sleep dysfunction, chronic use can increase the risk of mood disorders and a slightly impaired cognition, making patients unable to make plans.
Northwestern University partnered with NPF to study cannabis attributes at 40 NPF Centers of Excellence to prove the benefits of medical marijuana for PD patients. Physicians reported 80% of patients using cannabis, and as much as 95% of neurologists say patients have asked for a prescription. Taking all of this into consideration, it is evident many Parkinson’s disease patients have felt a positive effect on their symptoms and an overall improvement in their physical state.
With cannabinoid receptors in the brain’s basal ganglia, it’s no wonder medical marijuana has such positive effects on patients suffering from Parkinson’s disease. If you’re looking to test the benefits of marijuana use yourself, bear in mind it should under no circumstances become a replacement for dopaminergic and other approved therapies. Researchers are yet to discover the long-term effects on PD, thus always consult with your physician to determine whether it is the right option for you.
10 Natural Ways to Increase your Height
People who are short in height or have an average height sometimes feel they should have been taller. First of all, one should be happy with whatever body structure God has given and one should not feel inferior to others. However, the way one can work upon his or her body, people can try to increase their height as well. If you feel you need to be taller, you can try some natural ways to increase your height. In this article we will discuss list 10 natural ways to increase your height.
Ashwagandha which is also known as Indian ginseng helps in increasing height according to Ayurveda. It has minerals in it that broadens the bone skeleton and density. It is easily available in herbal stores. You need to mix two tablespoons of it in milk and drink every night for 45 days regularly. This will help in increasing your height.
Swimming is one of the most effective ways to grow taller fast especially if you are a teenager. Though all outdoor sports help you get taller, swimming has slightly more benefits than other sports. One can get considerably taller by swimming regularly. When done with the right intensity, swimming not only helps you keep fit but also helps to lose weight naturally.
Milk contains a lot of calcium which is important in development of our bones. Hence milk helps in growth of height. One should have two glasses of milk every day.
One should indulge in 30-45 minutes of stretching exercises everyday to increase height naturally. Regular stretching exercises would help you gain an inch or two.
Yoga, especially Surya Namaskar helps in increasing height. It contains 12 different postures that give a lot of health benefits including increase of height.
Indulge in skipping rope exercise for about 30 minutes every day. This will not only help you to keep fit and burn calories but will also help to increase your height. A skipping rope is easily available at any sports store.
To do a chin up, you need a strong rod or bar that you can hang on. Hold the bar with both your hands and raise your body to the extent that your chin is closer to the bar. This can be performed in a gym as well. This will have a significant effect on your height if done regularly.
It has been scientifically proven that people are not able to reach their maximum height because of lack of proper nutrients. Eating healthy and having a balanced diet will enable overall growth which will help in increasing height.
During deep sleep the brain releases growth hormones. One should sleep at least eight hours a day. In fact, growing kids should sleep about 10-11 hours a day to reach their maximum height.
Get good amount of sunlight
Sunlight gives you Vitamin D which helps in the growth of body. Vitamin D helps keeps bones and muscles stronger and enables growth. Hence it is very important to spend some time in the sun every day.
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