Wake Up Routine To Experience A Great Day!

wake up routine

The ideal morning routine can begin with waking up in time, having a refreshing walk, eating a hearty breakfast, and zealously looking forward to the day’s proceedings. Such morning routine would lead to a more productive and happier day. In case you want to achieve a great routine, learn here, why it’s good to have a wake-up routine to experience a great day:

Tips for wake up Routine

Productive Day:

The experts believe that morning people are healthier, happier, and more productive than those who wake up late. Ironically, late-night workers are also productive, although, their morning hours may be different. However, the general rule is to stay in tandem with the universal laws of the sunrises and sunsets.

Create a wake-up routine for a great day ahead!
Maintain a balance:

In changing lifestyles, one needs to maintain a balance between necessary sleeping hours and ideal time of waking up in the morning. Wake up well before you go for work, as those important morning hours will set the pace of your day and your life in general.

plan-in-advance

Plan next day an evening before:

One major time-taking routine in the mornings is deciding on what to wear, what to take for the office lunch, and other essentials to carry along. Consequently, people suffer the loss in productivity, as they only start thinking about the issues in the last minutes. Plan your next day an evening before with whatever needs to be done and kickstart your day with a smile!

Never procrastinate:

Remember, successful people never procrastinate, but they try to eliminate the pending tasks well in time. This is how, they keep morning routines for themselves and enjoy walks, workouts, eating or getting at their workplaces in time. Create the right schedule for your tasks or set necessary alarms. Staying in structure helps to beat procrastination.

set-an-alarm

 

Hassle-free beginning:

Make your morning routines hassle-free with smart thinking. Jot down the tasks to accomplish during the day, in the morning itself. Chalk out the agenda or issues that require your immediate attention such as the call to your boss, report submission or picking kid from school, etc. Your mind will be a lot free as you don’t have to remember.

Your great morning routine should have these features

  • When you wake up drink as much lukewarm water as you can, this will detoxify your body.
  • Never miss out on early morning exercises, stretching, and walking.
  • Review your goals and planning for the day ahead.
  • Meditation is very apt for having peace of mind.
  • Get a hearty and nutritious breakfast, being the first meal of the day.

Your regular wake up routine is your key to a happy and successful life.

Related post-

10 ways you can decrease your anxiety

 

Why Is It Important To Pray With Gratitude?

God has created the universe and human beings are the part of it.  We are God’s creations like all the living beings on earth. Thankfully, that Superpower gave us intellect and power of reasoning over others. Our mental growth allowed us to make families, homes, languages, regions, religions, and spirituality.

Now, when Almighty blessed us with the bounty of his beautiful nature with so much for us to eat, drink, breath, and live in happiness, then why we should not be thankful to him? He always makes us aware of his existence through all his creations, for which we should eternally remain grateful. To express our gratitude, prayer is the best form to show our feelings.

 

Prayer with gratitude

Prayer vs. Gratitude

Prayer means complete surrender, humble submission to his blessings and powers. Gratitude is our feeling that we acknowledge for his goodness we experience in our day to day lives. When we surrender to him through our prayers with gratitude, we do countless wonderful things for ourselves.

Laws of Creator

There are certain laws in all the holy books across various religions. Such as, ‘Honor your parents, do not murder, never commit adultery, never steal, never lie, etc. In our prayers, we display our gratitude that we are away from these traits. However, the laws that are equally important in today’s context are different.



Significance of Praying With Gratitude

Our prayers will have more healing powers and compassion when we do not tamper with God’s creation of nature. Look at all the calamities and global warming today.

Our prayers should have more gratitude for God’s goodness in his creation of the universe and the laws he set for every entity like time for sunrise, sunset and weather patterns, etc. Unfortunately, today’s lifestyle is not in tandem with these laws. This is why we are facing more and more of health disorders. When we start respecting those laws and fill our prayers for our gratitude for him, we could achieve more healing powers through praying.

Ego is opposite to the Gratitude and it’s a false notion of a person who attributes himself for all his doings. Praying and showing gratitude to the Almighty reduces his ego to a large extent. More often, the people give credit to them for achieving what they sought from God in prayers.

When you pray with all the gratitude for the almighty, there are so many unanswered questions about yourself start delivering the answers.

Related post:

Meditation and Well-being of Mind and Body

Reference:

https://www.hindujagruti.org/hinduism/knowledge/article/why-should-a-prayer-be-augmented-with-an-expression-of-gratitude.html
https://www.csmonitor.com/1994/0303/03171.html

Wonderful Benefits of Dance you Need to Know

Avail benefits of dance for mind and body.

Dancing is often associated with celebration or happiness as we often relate to the art of dance with good things. Lately, dance has taken a form of fitness and Zumba is one of the best examples. People have started adding dance to their fitness regime as benefits of dance work wonders for both mental and physical health.

Wonderful benefits of dance for all

 

Learn dance for strength, stamina, and flexibility.
  • Helps to lose weight: Studies have proven that certain dance forms like Zumba, aerobic dance training have the same effect on your bodies like jogging or cycling. Due to the continuous movement of the body, the body excretes sweat which helps in reducing fat thus leading to weight loss.
  • Reduces stress: While dancing your mind focuses on every dance step, due to this your mind is diverted from all your worries and tension. The song and rhythm soothe your mind and this helps in reducing stress.
  • Improves agility: The ability to move or turn quickly is known as agility. The fast steps and quick transformations in dance help to improve your agility. If you dance regularly over time, it will increase your mental and physical ability. This is the reason why many national sports athletes include the dance in their daily fitness regime.
  • Improves strength: If you are not a dancer, initially your body may need constant pushing for dance movements and you may get tired soon. However, with continuous practice, your body adapts the changes and your strength and stamina improve over time. Dance forms like ballet help in building the core strength of your body.

    Dance
  • Increases flexibility: Dance requires continuous movements and stretching of your body parts. Every step that you perform needs movement of one or the other body parts, which you otherwise do not do. Dance forms like salsa and hip-hop make you bend, twist, turn, jump, etc., which helps in improving flexibility.
  • Strengthens arms and legs: Although you use your whole body while dancing, the majority of steps include arm or leg movements. Moving or stretching your arms daily for 15-20 minutes make your arms strong and reduce the flabby skin. Similarly, leg movement of 15-20 minutes every day strengthens your ankles and calf.
  • Boosts your self-esteem: Being a non-dancer always makes you envy your friends who dance well, this also reduces your confidence. When you learn dancing and can finally dance well it gives you a sense of accomplishment, which boosts your self-esteem.

 Health benefits of dance for senior citizens  

 

Dance your way to good health!
  • Improves memory: As you age, your memory becomes weak. However, dance requires you to remember all the steps and the timing of the steps and some formations too. This helps senior citizens to focus and remember things. Dance fitness forms like aerobic training sessions highly boost your memory.
  • Reduces isolation: Often, old people feel isolated due to lack of companion, conversation, family bonding, etc. By joining dance classes, old people get a chance to meet new people, share things, get dance partner or groups and keep themselves involved.
  • Reduces arthritis pain: Old age comes with many diseases and one such disease is arthritis. Dancing helps ease the joint movements, which are stiff and sore. Through regular dancing, the arthritis patients can easily free, their stiff joint muscles and become more active which will reduce their pain. Ballet is said to be very beneficial in reducing arthritis.
  • Improves overall health: Just like any other exercise dance also plays an important role in improving your overall health. Multiple studies have proven that dance helps in strengthening body muscles, improving metabolism, reducing stress and depression, increasing sex drive, fighting obesity, improving blood circulation, improving the functioning of the lungs, reducing acidity, improving sleep quality, strengthening bones, etc. Hence, dance helps senior citizens to improve their deteriorated health.

Irrespective of your age, dance is beneficial for your body largely as it not only keeps you physically active but also helps in improving your mental health and quality of life.

 

How to prevent liver damage in simple ways?

Someone asked, “Is life worth living? It all depends on the liver”. You just can’t take your liver for granted by indulging in unhealthy practices. Probably the best way to prevent liver damage is by following simpler ways in life.

Simple and effective ways to prevent liver damage

Lose weight

You are at risk if your body weight is more than it should be, as it can affect your liver with non-alcoholic fatty liver disease (NAFLD). This disease grows faster in the obese body. Go seriously for weight-loss, as it will help in reducing liver fat.

belly-fat

Always have a balanced diet

Balance in diet keeps your life in perfect balance. Avoid saturated fats, refined carbs like white bread and rice, sugar, regular high-calorie meals, and undercooked seafood. Add healthier food in your diet that includes whole grain bread, veggies and fruits, cereals, and brown rice, etc. Also, drink plenty of water to stay hydrated.

Nutrition Diets for Vegetarians

Exercise every day

Exercising and jogging are important as it burns triglycerides that reduce fat from the liver making it healthier.

Discreet use of Alcohol

Nothing creates more life-terminating situations than alcohol if taken in ample quantity regularly. Indiscrete intake of alcohol could permanently damage and destroy liver cells. Moderate dose or no alcohol policy is the best answer to prevent liver damage.



Detoxify your body

Toxins cause damage to the liver cells, so avoid toxins to prevent life-threatening damage to the liver. Shun direct contact from pesticides, chemicals, and additives. One also must practice cleaning rooms every day to avoid toxins.

Exercise care in sexual relations

Exercise the care, as intimate relations with different partners and unprotected sex, can enhance the risk of acquiring liver diseases such as hepatitis B and hepatitis C.

Usage of Illicit drugs

Avoid the use of illicit drugs such as marijuana, hashish, cocaine, heroin, stimulants, and sedatives, as these could seriously damage your liver.

Shun unclean needles

Unsafe injection practices by a few doctors and unclean needles for tattoos and body piercings could cause liver damage. Keep the distance!

Personal hygiene

Wash your hands with soap and warm water right after using the washroom. Also, when you need to change a diaper. Cleaning hands before preparing or eating food is a good habit to keep away infections and prevent liver damage.

Exposure to blood

If your blood comes into direct contact with someone else’s blood by any virtue, call on to your doctor or the emergency in the hospital. You might be susceptible to catch the liver infection.

Right medications

Unsuitable medication, when combined with other medicines, can harm your liver. Keep a fair time space between taking medication and alcohol. Be careful about taking any medicine without doctor’s advice.

Get yourself vaccinated for hepatitis A and hepatitis B, although for the hepatitis C virus there is no vaccine available as yet. Best way to prevent liver disease is to stay away from harmful elements as your life is precious for you and people around you.

References:

13 Ways to a Healthy Liver

Regulate Blood Pressure with Lifestyle Changes

Have high blood pressure? Heartening to know that you can regulate blood pressure with interesting lifestyle changes and lead a healthy life without the use of drugs. Here are some interesting lifestyle changes to control your blood pressure:

1. Exercise Regularly:

Regular exercise makes the heart stronger and the heart pumps more blood with less strain.  Activities like walking, doing household work, gardening, playing team games and bike rides are great.

elder people exercises

2. Shed extra pounds:

One of the most effective lifestyle changes in regulating blood is weight loss. Also, keep a check on your waistline.

belly-fat

3. Stop smoking:

A cigarette increases your blood pressure for many minutes after you finish. Avoid smoking will help your blood pressure return to normal. It will also reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.

no smoking

4. Use more potassium and less sodium:

Potassium naturally lowers the salt content and eases blood vessels. Dairy products, fruits such as oranges, bananas and avocadoes, and vegetables like spinach, sweet potatoes, tomatoes, and potatoes, are potassium-rich foods.

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5. Decrease the consumption of processed foods:

The processed foods such as chips, snacks, pizza, and foods from restaurants are high in salt content as well as sugar. When you take less processed foods you automatically control salt intake. This helps to regulate blood pressure.



6. Reduce sugar and refined carbohydrates:

You feel fuller for a longer duration because of more protein and fat consumption.

7. Protein-rich foods:

 The richer the protein content, the lower is the risk of high blood pressure. Foods like fish, eggs, beans, etc., are a rich source of proteins.

foods rich in protein

8. Food supplements helpful in lowering blood pressure:

Food supplements like fish oil and whey protein have great health benefits and lower blood pressure for sure.

9. Use medicinal herbs:

Some herbs like cat’s claw, black bean, sesame oil, ginger root, green tea, etc., do lower blood pressure. However, check with your doctor before using them.

10. Sleep well:

A sound 7-hour sleep dips your blood pressure. Disturbed sleep increases the risk of high blood pressure.

sleeping habits

11. Take garlic regularly:

Fresh garlic or an extract is a proven way to lower the blood pressure. Consume regularly for great health benefits.

Garlic

12. Occasionally consume dark chocolate:

Yes, research shows dark chocolate lowers blood pressure. It contains flavonoids that relax your blood vessels.Dark chocolates

13. Control your stress:

Find ways to reduce stress. Deep breathing exercises, reading, yoga, and meditation helps a lot to regulate blood pressure.

Reduces-Stress

14. Moderate your alcohol intake:

Excess alcohol increase your blood pressure even if you are healthy.  The moderate use of alcohol is good to regulate your blood pressure.

15. Cut back on caffeine:

Role of caffeine in blood pressure is debatable. It can raise blood pressure but many people have little or no effect on their blood pressure. Long-Term regular use of caffeine may possibly increase the blood pressure marginally.

coffee

Reference:

https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast#1

Lifestyle Changes to Reduce Your Triglycerides

A routine check on blood pressure and cholesterol is not adequate enough to ensure that your body is running smoothly. There is something more you need to take care of as far as the health of your body is concerned– triglycerides.

Triglycerides are the components in your blood that aid in the transportation of fat. The excessive calories which are unused by the body are converted into energy and stored in the muscles in the form of fat.

This fat is used by the body when it goes through a deficiency of energy. Thus, the presence of triglyceride in the body has a vital role to play. However, anything in excess can be dangerous. The same goes for triglycerides. Too much triglyceride can put you at higher risks of incurring heart diseases.

Some of the reasons for higher levels of triglyceride include obesity, intake of high carbohydrates and fat diet, etc. The normal triglyceride level in the body should not exceed beyond 100 which actually calls for strict monitoring of your diet and follow proper health schedule.

Here are a few lifestyle changes to reduce your triglycerides:

1. Weight Loss

Extra calories that your body is not in need of is converted into triglycerides by the body. These are stored in the fat cells. Losing weight can be a great idea to limit the excessiveness of triglycerides. Experts have opined that weight loss can sustain the levels of triglycerides in the blood.

weight loss

2. Restrict Sugar Intake

If you’re a sugar-addict this might be a tad bit tough for you but limiting your sugar intake by consuming not more than 4-5 tablespoons of sugar can help you in the reduction of triglycerides. Also, stay away from packaged juices and beverages which contain high amounts of artificial sugars or sweeteners.

3. Heedful Eating

Put extra efforts in making eating choices. Add fibers, soy protein, and oily fish in your diet chart as oily fish helps in maintaining a healthy heart and reduces triglycerides. Prefer a low-carb diet as carbohydrates and fats are turned into triglyceride in the blood.

Fiber-Rich Foods

4. Avoid Trans Fat

Trans fats are artificial fat present in processed food products. This trans fat increases the lifespan of the processed food and prevents it from getting contaminated. It is mostly present in baked food or packaged foods that are fried. It increases cholesterol and triglycerides in the body.



5. Opt for Unsaturated Fat

Unsaturated fat means monosaturated and polyunsaturated fats that are good for the heart and reduces the levels of triglycerides in the blood. Foods such as nuts, avocados, olive oil, etc. are a healthy choice to make.

6. Supplements

Natural supplements contain higher health quotient and help in keeping the essential organs healthy. Some of the most beneficial natural supplements are garlic, fenugreek, fish oil, and curcumin.

7. Set a pattern

Everything in a disciplined manner aids to your goal of reducing the triglycerides in the blood. Therefore, taking your meals on time and inadequate proportions is a must.

8. Refrain from alcohol

Needless to say, alcohol contains high amounts of sugar and calories. Thus, refraining from alcohol or taking a small quantity of alcohol can add to the aim.

alcohol

9. Exercise daily

This goes without saying that exercising is your elixir. Sweating will burn the extra calories that are stored in your fat cells. On the other hand, it would also boost the good cholesterol in your blood that is beneficial for your body.

Aerobics exercises

10. Opt For Essential Medicines

Medicines should be taken only after the recommendation of a professional. These medicines such as fibrates and niacin are manufactured with an objective of lowering the levels of triglycerides and bad cholesterol.

medicines

Lifestyle Tips for Maintaining a Healthy Life PostMenopause

There are certain bodily changes that happen after a certain age. Once you’ve crossed the age of 50 or more, your body stops having menstruation permanently, however, this age can vary from person to person. It takes time and doesn’t do all changes in the blink of an eye. Postmenopause the levels of estrogen and progesterone drop, you may also experience vaginal dryness and even hot flashes too.

Since your body is going through a life changing phase there will be a lot of things you must take care of to stay healthy.



Here are 5 lifestyle tips for maintaining a healthy life postmenopause:

1. Avoid Caffeine, Drinking, Smoking and Excess Salt

Smoking and consuming alcohol is anyway bad for health and it becomes even a bigger problem post menopause. Tobacco not only makes you prone to cancer and heart diseases, but it also damages your bones. Drinking post menopause makes your body intolerant as your cartilages hold a lesser amount of water in them at this age.

no smoking

2. Exercising Daily

Being active solves half of your problem whatsoever. Exercising burns extra fat and tones the muscles up. Running for a while or spending an hour or so in the gym can make you feel better and beat fatigue caused by the signs and symptoms of menopause.

Walking

3. Eat Healthily

Eating nutritional food on time in adequate portions is the key to stay healthy postmenopause. Avoid having food with excessive sugar, caffeine, and salt. Prefer having fruits and veggies that are rich in vitamin D and calcium as they strengthen the bones. Add whole grains in your daily diet. Postmenopause you may gain loads of weight which may be fatal. Thus, follow a strict diet chart, opt for a healthy lifestyle.

4. Perform Safe Sex

Many women lose interest in sex after menopause owing to the decreased levels of sex hormones. As a matter of fact, having safe sexual intercourse postmenopausal age can help you stay healthy and fit. Sex for some women becomes awfully uncomfortable because of the vaginal dryness; there are several lubricants and gels that can aid in having smooth and painless sex.

menopause

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5.  Consult Your Doctor

Your body now demands extra attention and cautions must be taken before doing anything. Therefore, before taking dietary supplements of estrogen pills you must ask your physician or nurse whether or not it is safe for you to take them.

Deal with hot flashes in a more sensible manner:–

Hot flashes happen when your body suddenly starts to feel excessive heat. It might cause your body to sweat more than normal. Often hot flashes make your skin look reddish in color. This is normal after menopausal age. You may-

  1. Avoid having too spicy or too salty food. Eat soy instead.
  2. Refrain from consuming alcohol as it activates hot flashes even more.
  3. Don’t cloth yourself with layers and layers of clothes. Prefer loose clothes.
  4. Don’t stress yourself too much. Stress and tension can lead to a lot of health risks.

Lifestyle Changes to Recover From Depression

Depression is not only a mental situation; it affects the body and mind alike. It is potentially capable of damaging your mental and physical health. Medications such as anti-depressants might do the job of keeping depression at one arm’s distance for a while but dependency on these drugs can be fatal too. It takes only a few lifestyle changes to recover from depression.

depression free method

 

Here is what lifestyle changes you can make to get rid of depression: –

Go Out More Often

It must have been a long time since you stepped out of your house. But, it’s about time you must go out for some time. Get some sunlight; it will clear your head. Fresh air soothes the soul and makes you feel better. It is a proven fact that sunlight brightens the mood and keeps the negativity away from you.



Do Some Exercise

Running or jogging or hitting to the gym early in the morning is a good way to start your day. Exercising energizes the body. It boosts your confidence and gives you self satisfaction. Many depressed people find it hard to love themselves. Depression makes them feel guilty and unworthy of what they have or what they did; exercising induces a person towards feeling good about them.

Meditation and yoga exercises help a lot in dealing with panic attack.

Take Care of Your Diet

Depression can lead you towards eating disorders. Either you end up eating no food or too much food. To overcome such a situation, you must consult a dietician and ask for a diet chart. Eat accordingly. Trying including all kinds of food groups to your meal. Never say no to vegetables and fruits. Don’t go for junkies; rather have meals full of whole grains.

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Stay Away From Alcohol

Liquor and drugs can aggravate the effects of depression. They may add fuel to the injury and make the situation worse. Refrain from having anything associated with alcohol. Consuming drugs or alcohol can give you a momentary pleasure as they can work as an anti-depressant but in the long run, it is not recommended to consume alcohol or substance to get rid of depression.

Divert Your Mind

Your mind is continuously boggling with negative ideas and thoughts. These thoughts are taking a toll on you, the best way to brush these thoughts off your mind is to divert your attention. Do things that make you feel better, it can be anything for instance dancing, singing, painting or writing to name a few.

Make Plans With Your Friends

Friends can be a great help in fighting with depression. Don’t sit idle in your room over-thinking about absurd things, go out with friends. Plan a movie night or a dinner night with your dear ones and have fun. Your life is too short to be depressed.

 Relax Yourself

You have had enough of sleepless nights. Take a long peaceful sleep. Opt for massages, acupuncture and acupressure techniques to relax your body. Pamper yourself and see the depression going off your life.

Make Lifestyle Changes to Manage Your Diabetes

Your lifestyle decides whether you are leading a normal healthy life or an unhealthy one. In so far, that often diabetic patient is advised by their doctors to change certain habits or patterns in their lifestyle to control diabetes.

Diabetes is a situation of the body where the processing of the blood glucose is diminished. Diabetes, if not taken ample care of can increase the risk of fatal heart diseases. Therefore, treating it the right way is necessary.

Diabetes

5 lifestyle changes to manage your diabetes:

Eating Healthy

Heedless eating is not your thing if you have diabetes. Whatever goes into your stomach affects the blood sugar level in your body. However, starving or going on a fast might also damage your health. This boils down to one point – Eat when it’s needed. Plan your meals, including vegetables and fruits in your diet, and avoid added sugar and fat containing foods. Opt for protein-rich edibles. Keep a check on the intake of carbs as carbohydrates turn into sugar. Watching over your eating habits is even more momentous if you’re taking insulin or diabetes controlling pills.



Physical Exercises

Sitting idle on the sofa and eating popcorn is definitely not what you need to do in order to manage your diabetes. Exercising every day at least for an hour or so can do the job for you. Plan your training schedule under the guidance of your doctor. Keep your strengths and weaknesses in mind while designing the exercising chart. Exercising aids in consuming the glucose which is produced in excess in your body, lowering down the levels of blood glucose in the body.

elder people exercises

Drugs And Medicines

It is quintessential to take proper drugs and medicines along with proper diets for the management of diabetes. You should avoid taking any medicine before consulting your doctor. If the pills prescribed by your doctor are making the blood sugar levels stooping down to lowest, head straight to your health expert. Think twice before taking any new medications as it may pose a serious threat to your health and cost too much.

medicines

Refrain From Alcohol

Many people choose to drink alcohol owing to the fact that alcohol lowers down the blood sugar levels for as long as 24 hours. However, there is more to the story. Not every diabetic person is allowed to consume alcohol as it might complicate the situation and cause serious damage to the eyes and nerves. Nevertheless, many occasional drinkers between the ages of 60-70 have a drink or two per day and it turns out to be okay. So before you go out to have a drink with your friends, just call your doctor.

alcohol

Stress Management

One of the biggest and most overlooked factors that are crucial for the management of diabetes is Stress Management. Stress causes irregularities in your hormonal secretion. Try meditation and follow a proper sleeping pattern. Fight back your stress and tension like a warrior.

stress-free

For stress-free life find a way of self-help

Final Thought – Diabetes is really tough to manage but it can be managed properly, provided you have taken the charge of your body and want to lead it to a better tomorrow.

Uplift Your Mood Within 15 Minutes

Life is stressful, comes with loads of challenges, and leaves you with no time to take a breather. Many instances in life may demoralize or depress you. However, there’s no point in sitting down and feel upset. Instead, do something to uplift your mood up!

Here are a few proven ways to uplift your spirits in just 15 minutes:

1. Do Something New

 Pamper your plants, apply a face mask, order a different cuisine, or start watching a new drama series. Indulging in something new will brighten up your day. You may take a different route to the work or back home. Try wearing something you don’t on usual days.

2. Pet your Pet

 Cuddle, hug, or hang out with your pet. The activity will make you feel happier, loved, and reduce stress.

hug with your pet to uplift your mood

3. Flip through Old Memories

This is one of the best ways to perk your mood up. Whenever you feel down, simply flip through old happy albums of your college days, wedding, baby, or favorite vacation. The activity will make you feel happier. According to research at the Open University of the United Kingdom, it is revealed that moods of individuals rose after having a look at personal photos. The activity made these individuals feel 11 percent better. You can upload your favorite pictures on PC/laptop to keep your spirits high. Setting them as a rotating screensaver will also work.



4. Get a Retail Therapy to Uplift Your Mood

Now you don’t need to burn a hole in your pocket to be happy. You can simply move out and have a hearty meal at your favorite place, watch a concert, a standup comedy, and some clothes or reward yourself with a skin care/hair care product you wanted to buy for a long time. A new pair of shoes or a handbag will also perk up your mood. You can buy these items within your budget.

hearty mean to uplift your mood

 

5. Listen to Peppy Songs

Try listening to some peppy songs to change your mood. Create a playlist of favorite upbeat songs and listen to them whenever you feel low. This works like magic!

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6. Munch on a Handful of Nuts to Uplift Your Mood

A handful of nuts a day can keep you happy. Walnuts are loaded with vitamin E, omega-3 fats, folate, polyphenols, and melatonin. All of these are very effective in boosting mood levels. Melatonin helps you enjoy a relaxing sleep which will keep you happy through the day. You can prepare a mix of your favorite nuts such as cashew nuts, macadamia nuts, apricots, almonds, walnuts, peanuts, pistachios, etc.

walnuts and almonds

7. Workout and Be Happy!

Exercising offers powerful mood-enhancing benefits by releasing endorphins, the happy hormones into the brain to boost and uplift mood. Experts recommend at least 30-60 minutes of the workout to stay happy. Recent research has revealed that 10 minutes of workout a day is enough for uplifting mood, reducing anxiety and keeping depression at bay. You may jog, walk, do yoga, or stretch yourself to reap the benefits.

Get Inner Peace Formula contains ingredients that are scientifically proven to uplift your mood.

References:
https://greatist.com/happiness/34-ways-bust-bad-mood-ten-minutes
Mood boosters: Top tips to lift your spirits in 15 minutes
http://www.ifairer.com/articles/try-these-proven-ways-to-uplift-your-mood-in-15-minutes-listen-to-upbeat-songs-3-6182-IFR.html
https://www.prevention.com/life/a20468604/instant-mood-boosting-tricks/
https://www.indiatimes.com/health/buzz/just-10-minutes-of-physical-activity-daily-can-better-your-mood-fight-off-depression-lower-anxiety-and-better-your-heart-health-345320.html

Discover Reasons for Weight Gain in Women over 40

Weight gain is a nightmare for a woman irrespective of her age. However, at times reasons for weight gain in women over 40 are not clear due to which they are not able to restrict the gain. If you are one of those women in 40s who want to stay fit and avoid weight gain then you need to know the reasons and take action accordingly.

weight gain in women over 40

Read on to discover reasons for weight gain in women over 40 and act now:

Imbalanced Hormone

The production of the important hormones such as estrogen, testosterone, and progesterone either reduces owing to the fact that your body is on the verge of menopause or has attained menopause. This hormonal imbalance leads to weight gain as the body accumulates fat to make up for the reduced levels of the hormone.

Aging process

It is considered to be one of the major reasons for weight gain in women after 40s. Aging makes the metabolism process slower that means you will burn lesser calories. This results in agglomeration of fat around your belly.

Increased Appetite

 

Increased appetite and overeating habit also contributes to weight gain in women.

Since your body is experiencing hormonal imbalances you end up feeling hungry all the time. The more you eat, the more you gain weight, right?

Resistance to Insulin

Insulin is responsible for regulating blood sugar levels. However, in the 40s, the body cells ignore insulin due to which



Hectic Schedule

It is the time when you are bestowed with loads of responsibilities. Doing basic domestic chores have started to appear difficult. Your tight schedule is taking a toll on you, which again is disturbing your body dynamics.

Stress

It goes without saying, too much workload and pressure leads to stress and tension. When in stress your body produces cortisol which is the stress hormone. While your body effectively deals with stress it also makes the body gain weight. Say no to stress now!!

Stress effects on men

Heedless Eating

Gone were the days when you had your favorite fries and extra cheesy pizzas for dinner without giving it a second thought. Heedless eating can lead to weight gain in women after 40. After a certain age, mindful eating becomes mandatory to stay fit and not gain unnecessary weight.

Lack of physical activity

 

Low activity level in a woman results in weight gain.

Intensive or rigorous workouts help the body shed off the not-so-important fat. Women who are above the age of 40 and have not indulged into intense physical activity for a long time can make the body lose endurance and gain weight.

Medicines

It is the age where going to the doctor becomes a daily routine but relying highly on medicines might also aid in weight gain in women after the age of 40. Almost all the medicines have side effects, one of the most common ones is weight gain.

medicines

Deprived sleep

Lack of sufficient and sound sleep is another reason for weight gain. Surprised? But, this is true. Many women above 40 experience sleeping difficulty due to hot flashes and night sweats leaving them inactive the next morning. Consequently, the increase in gain occurs due to low activity levels.

Try these weight loss methods on your own risk

Are you resorting unhealthy weight loss methods?

Many articles and posts talking about losing weight overnight, which tend to be a myth and nothing else. Well, there are no shortcuts to health, okay. You need to plan every step beforehand while going on a weight loss action. So research well, grab every bit of knowledge before you get started with it. Nonetheless, here is the list of weight loss methods you can try at YOUR OWN risk.

1. Starve to lose weight

Starving yourself is not cool. It is the biggest sin you can commit. Moreover, the fact is starving does not make you feel healthy it makes you weak! So do not do it. Starving is skipping the meals, which deprive the body of essential nutrients, which in turn weakens the muscles and makes it prone to ailments. This is not what you wanted, right?

2. Going on rigid diets

Keep distance from rigid diet
Rigid diets do more harm than good

Following the same diet plan on long-term deprives the body of certain nutrients. Fixed diet on a daily basis does not provide stable weight loss results and nutritional value that you deserve.



It is noteworthy that diet plays an integral part in the weight loss process. Hundreds of diet plans are designed to fit the needs and requirements of people. These are planned while keeping in mind the body type, the set goal, height, weight and medical history of the subject, thus they are not “Befitting for all”. A lot goes into deciding what to eat and what not for healthy weight loss. Consult your nutritionist before taking the ultimate step.

3. Consumption of pills and drugs

Pills and drugs is a definitely unhealthy way of losing weight.

Okay, so this is one cause, which needs to be addressed. Consumption of pills and drugs without consulting a medical professional is a dangerous weight loss method. It can lead to serious repercussions that you obviously do not want. High reliability on these medications results in allergies and side effects that worsen the condition of your body let alone making it healthier.

4. Over-exercising

Avoid over exercising for weight loss
Too much overexercising has adverse effects on health.

Exercising along with accurate diet is what will make you achieve what you long for; having said that exercising for too long can take a toll on you. Exercising causes rupturing of muscles. Therefore, muscles need apt time to recover; exercising for a long duration or not resting properly can damage the muscles permanently.

5. Smoking

no smoking
Smoking kills, it does not cause weight loss!

Very many people think that smoking can make them thinner. If you are one of them, just drop this idea out of your head ASAP. Smoking does nothing of that sort. On the contrary, it increases the risk of stroke and brain damage and many other problems. For a healthy body what you need to do is – QUIT SMOKING, today itself.

6. Depending on protein shakes

As much as protein shakes are important for the muscles to strengthen, high dependency on them can be detrimental to your health. Eating your regular meal at least once is essential for the growth of the body. Cutting off the normal routine meal means the deficiency of essential nutrients that cannot be substituted by protein shakes ever.

7. Being too strict with yourself

Be kind to yourself while striving for weight loss.

Following a disciplined diet is amazing but being harsh on your own body is not. Your body is yours and you are responsible for everything that happens to it- Good or Bad. Thus, be wise with your choices and pamper yourself occasionally.

Conclusion-

Losing weight takes time, but you should not lose hope. Stick to the plan, stay positive and trust yourself to the core, the magic will happen for sure.

Hence, try the above weight loss methods only at your own risk.

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