Aerobic Exercise: 10 Benefits to Embrace Physical Activity

June 30, 2023June 30, 2023 by Jaychandra Jayswal

Aerobic Exercise: The Key Benefits and Reasons to Embrace Physical Activity

Irrespective of your age, weight, or athletic prowess, engaging in regular aerobic exercise is highly advantageous for your overall well-being. Discover the remarkable impact of Aerobic exercise on your cardiovascular system, respiratory health, and blood circulation. Prepare yourself to embark on this transformative journey and begin reaping the multitude of rewards.

The Physiological Response to Aerobic Exercise

During aerobic exercises such as walking, cycling, or swimming, large muscle groups in your arms, legs, and hips are consistently engaged. The effects on your body are immediate and significant.

Your respiration rate will increase as you breathe more deeply, maximizing the oxygen supply in your bloodstream. Concurrently, your heart rate will accelerate, leading to enhanced blood flow to your muscles and back to your lungs.

Furthermore, the small blood vessels (capillaries) in your body will dilate, ensuring a greater delivery of oxygen to your muscles while facilitating the removal of waste products like carbon dioxide and lactic acid.

To add to the benefits, your body will release endorphins, natural pain-relieving substances that elevate your overall sense of well-being.

The Health Benefits of Aerobic Exercise

Regardless of age, weight, or fitness level, engaging in aerobic activities holds tremendous advantages for your health. As your body adapts to regular aerobic exercise, you will experience increased strength and improved fitness.

Consider the following 10 ways in which aerobic activity can positively impact your well-being, enabling you to lead a fulfilling and vibrant life.

1. Weight Management: When combined with a healthy diet, aerobic exercise becomes an effective tool for weight loss and weight maintenance.

2. Immune System Support: Aerobic exercise activates your immune system in a beneficial manner, bolstering your resistance against viral illnesses such as colds and the flu.

3. Stamina, Fitness, and Strength: While initial aerobic exercise may cause fatigue, in the long run, it leads to increased stamina and reduced exhaustion. You will witness improvements in cardiovascular and pulmonary fitness, as well as enhanced bone and muscle strength over time.

4. Risk Reduction: Participating in consistent aerobic exercise diminishes the likelihood of encountering a range of health conditions, encompassing obesity, cardiovascular disease, hypertension, type 2 diabetes, metabolic syndrome, stroke, and specific forms of cancer. Weight-bearing aerobic exercises like walking contribute to a reduced risk of osteoporosis.

5. Strengthening of the Heart: A stronger heart functions optimally with a lower heart rate. The increased strength allows for improved blood circulation throughout your entire body.

6. Management of Chronic Conditions: Aerobic exercise can aid in lowering blood pressure, regulating blood sugar levels, reducing pain, and improving function in individuals with conditions such as arthritis. It can also enhance the quality of life and overall fitness in cancer survivors. For those with coronary artery disease, aerobic exercise plays a crucial role in managing the condition.

7. Arterial Health: Regular aerobic exercise promotes an increase in high-density lipoprotein (HDL) cholesterol, known as the “good” cholesterol, while decreasing low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol. This reduction in LDL cholesterol can result in less plaque buildup in your arteries.

8. Mood Enhancement: Aerobic exercise can alleviate symptoms of depression, reduce anxiety-related tension, and induce relaxation. It positively impacts your mental well-being, self-esteem, and sleep patterns.

9. Maintaining Independence in Older Age: By keeping your muscles strong, aerobic exercise contributes to maintaining mobility as you age. It also reduces the risk of falls and fall-related injuries in older adults, significantly enhancing the quality of life. Furthermore, regular physical activity supports cognitive function, including memory, reasoning, judgment, and thinking skills, in both older adults and younger individuals. It may even help prevent the onset of dementia and improve cognition in individuals with dementia.

10. Increased Longevity: Research demonstrates that individuals who engage in regular aerobic exercise tend to live longer than those who lead sedentary lifestyles. They also have a reduced risk of mortality from various causes, including heart disease and certain types of cancer.

Taking the First Step

Ready to adopt a more active lifestyle? : Excellent! Remember to begin with small, gradual steps. If you have been inactive for an extended period or have a chronic health condition, consult your healthcare provider before starting any exercise regimen.
Once you are ready to commence your fitness journey: start slowly and gradually increase your activity level. For instance, you can begin with five-minute walks in the morning and evening. ‘Any physical activity is better than none at all’ means ‘Something is better than Nothing’.
On the following day, extend the duration of each walking session and slightly intensify your pace: In due course, aim to briskly walk for at least 30 minutes a day, five days a week, to fully enjoy the benefits of regular aerobic activity. If possible, strive to engage in more exercise for even greater advantages. Additionally, make a conscious effort to reduce sedentary behavior and incorporate more movement into your daily routine.
Short on time? : Consider high-intensity interval training (HIIT) workouts, which offer comparable benefits to standard aerobic workouts in less time. This approach involves alternating between short bursts of intense activity and longer periods of less intense activity.
Discover a diverse array of aerobic exercise alternatives: Including cross-country skiing, aerobic dancing, swimming, stair climbing, cycling, jogging, elliptical training, or rowing. In the event that specific conditions restrict your capacity to engage in aerobic activities, seek guidance from your healthcare provider to explore suitable alternatives.
Aerobic Exercise: 10 Benefits to Embrace Physical Activity

For instance, if you have arthritis, aquatic exercises can provide the benefits of aerobic activity without placing excessive stress on your joints.

Remember, your aerobic fitness journey is a personal one, and the positive impact on your overall health and well-being is immeasurable. Embrace the power of aerobic exercise and embrace a life of vitality, longevity, and fulfillment.

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Fitness Program: A Step-by-Step Approach in 5 Steps | What is a fitness Program?

June 30, 2023June 30, 2023 by Jaychandra Jayswal

Creating a Fitness Program: A Step-by-Step Approach

Embarking on a Fitness program is a commendable endeavor that can greatly benefit your overall health and well-being. Engaging in regular physical activity can mitigate the risk of chronic diseases, enhance balance and coordination, facilitate weight loss, and even improve sleep patterns and self-esteem. The good news is that initiating a fitness program can be accomplished through a straightforward five-step process.

1. Evaluate Your Current Fitness Level

Before commencing a fitness program, it is beneficial to have a clear understanding of your current fitness level. This assessment provides a baseline against which you can measure your progress. Consider documenting the following aspects to evaluate your aerobic and muscular fitness, flexibility, and body composition:

Measure and document your heart rate prior to and immediately following a one-mile (1.6-kilometer) walk.
Note the time it takes you to complete one mile or 1.5 miles (2.41 kilometers) by running.
Determine the number of standard or modified pushups you can perform consecutively.
Measure the distance you can reach forward while seated on the floor with your legs extended in front of you.
Calculate your waist circumference, just above your hip bones.
Assess your body mass index (BMI).
Fitness Program: A Step-by-Step Approach in 5 Steps

Read Also: Exercise is more effective than counseling or medication for depression!

2. Develop Your Fitness Program

Formulating a well-designed fitness program requires careful consideration of several factors. Keep the following points in mind during the planning phase:

Establish clear fitness goals: Are you aiming to lose weight or prepare for a marathon? Clearly defining your objectives enables you to monitor progress and maintain motivation.
Create a balanced routine: Aim to participate in a minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Alternatively, a combination of moderate and vigorous activity can be pursued. It is advisable to distribute the exercise sessions evenly throughout the week. For enhanced health benefits and optimal weight management, a minimum of 300 minutes of exercise per week is recommended. Remember that even short bouts of physical activity throughout the day contribute to overall well-being. Incorporate strength training exercises for all major muscle groups at least 2 times a week. Aim to complete a single set of each exercise, utilizing a weight or resistance level that induces muscle fatigue after approximately 12 to 15 repetitions.
Begin with a gradual and conservative approach: If you are new to exercise or have an existing injury or medical condition, it is prudent to start cautiously and progress slowly. Seek guidance from an exercise therapist or physician to receive expert advice on developing a program that effectively and safely improves your strength, range of motion, and endurance.
Integrate physical activity into your daily routine: While finding time for exercise can pose challenges, prioritizing and scheduling exercise sessions with the same commitment as any other appointment can ensure consistent adherence. Consider combining exercise with activities such as watching a favorite show while walking on a treadmill, reading while cycling on a stationary bike, or taking a walk during breaks at work.
Include a variety of activities: Incorporating different exercises, known as cross-training, prevents monotony and reduces the risk of overuse injuries. Low-impact forms of exercise, such as biking or water-based activities, offer additional benefits by minimizing strain on specific muscles or joints. Plan to alternate among activities that target different areas of the body, such as swimming, walking, and heavy training.
Explore high-intensity interval training: This approach involves alternating brief periods of high-intensity activity with recovery periods of low-intensity activity.
Allow sufficient time for recovery: It is common for individuals to initially exercise with excessive enthusiasm, leading to muscle soreness or injury. To mitigate such risks, incorporate rest periods between exercise sessions to allow your body to recuperate.
Note your plan on paper: Putting your fitness program in writing enhances commitment and adherence.
Fitness Program: A Step-by-Step Approach in 5 Steps

3. Gather Necessary Equipment:

Selecting appropriate equipment is pivotal to initiating your fitness program. Begin with suitable athletic shoes designed for your chosen activity. For instance, running shoes are lighter than cross-training shoes, which provide greater support.
If you are considering investing in exercise equipment, choose items that are practical, enjoyable, and user-friendly. It is advisable to try out different types of equipment at a fitness center before making a purchase.

Additionally, you might explore fitness apps for smart devices or other activity-tracking devices that monitor metrics such as distance, calories burned, or heart rate.

Read Also: 11 minutes of brisk walking per day reduces the risk of premature death!

4. Commence Your Fitness Program

Now that you are fully prepared, it is time to embark on your fitness journey. Remember the following tips as you initiate your program:

Begin slowly and gradually increase intensity: Allocate ample time for warm-up and cool-down activities, such as easy walking or gentle stretching. Gradually accelerate your pace to a level where you can sustain five to ten minutes of exercise without excessive fatigue. As your stamina improves, progressively extend the duration of your workouts, aiming for half an hour to an hour of exercise on most days of the week.
Divide your exercise into multiple sessions: It is not obligatory to complete all exercises in a single session. Integrating shorter, more frequent sessions throughout the day also delivers aerobic benefits. Exercising in several shorter sessions may be more compatible with your schedule than a single 30-minute session. Remember, any amount of physical activity is advantageous.
Embrace variety and creativity: Although your routine may consist of diverse activities like walking, cycling, or rowing, do not limit yourself to these alone. Incorporate enjoyable activities such as weekend hikes with family or ballroom dancing sessions. Discovering activities you genuinely relish enhances the sustainability of your fitness regimen.
Listen to your body: Pay attention to any signs of pain, shortness of breath, dizziness, or nausea. If you experience such symptoms, take a break and allow yourself to recover. Pushing beyond your limits may result in injury or adverse health effects.
Be flexible: Grant yourself permission to take a day or two off if you are feeling unwell or fatigued.

5. Track Your Progress

Re-evaluate your fitness level approximately six weeks after initiating your program and subsequently every few months. This reassessment enables you to determine whether adjustments are necessary to continue advancing toward your fitness goals. You may find it beneficial to increase the duration or intensity of your workouts. Alternatively, you might discover that you have already achieved your desired level of fitness.
If you encounter a decline in motivation, consider setting new goals or attempting a different activity. Partnering with a friend or participating in fitness classes at a center may provide additional support and motivation.

Embarking on an exercise program is an important decision, but it need not be overwhelming. By planning meticulously and gradually increasing the intensity of your workouts, you can establish a healthy habit that endures a lifetime.

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Exploring 20+ Nourishing High-Calorie Foods for Weight Gain

June 25, 2023June 24, 2023 by Jaychandra Jayswal

Exploring 20+ Nourishing High-Calorie Foods for Weight Gain

In the quest to achieve weight gain, one encounters challenges akin to those faced during weight loss endeavors. According to Registered Dietitian, gaining weight can be particularly arduous for individuals with a fast metabolism, restricted diets, or poor appetite. However, introducing a selection of high-calorie foods into one’s diet can aid in weight gain while promoting muscle mass development. It is important to note that consistent strength training is advised to prevent excessive fat accumulation. Furthermore, incorporating these weight-gaining foods can enhance stamina and boost energy levels. Here, we present a comprehensive list of the top 21 high-calorie foods that can effectively contribute to weight gain.

Full-Fat Dairy

Whether one aims to gain or lose weight, full-fat milk is highly beneficial. When pursuing weight gain, the healthy fats, minerals, and protein present in whole or full-fat milk play a pivotal role. A cup (244 grams) of whole or full-fat milk provides 149 calories, 8 grams of protein, and 8 grams of fat. Combining full-fat milk with a protein supplement or whey protein powder, along with fruits like bananas or berries, can yield a highly effective high-calorie smoothie. Additionally, research conducted at McMaster University has shown that milk-based proteins offer superior benefits for muscle mass development compared to soy-based proteins.

Peanut Butter

Peanut butter is renowned as one of the finest foods for weight gain. Just two tablespoons of peanut butter contain approximately 191 calories, 7 grams of protein, 16 grams of fat, and 7 grams of carbohydrates. Peanuts, being rich in protein and comprising all 20 amino acids essential for fortifying the immune system and building stamina, offer an excellent addition to any diet. While consuming nut butter as a snack or pairing it with fruit slices may not lead to significant weight gain, its regular inclusion can facilitate better weight control.

Banana

Bananas are abundant in dietary fiber, potassium, protein, vitamin A, vitamin C, folate, and healthy fats. A medium-sized banana (118 grams) provides 105 calories and 27 grams of carbohydrates. A study conducted on male cyclists suggests that the consumption of bananas enhances energy levels. Incorporating a banana into a breakfast meal alongside a cup of milk and a few nuts or blending it into a pre-workout smoothie can provide a power-packed start to the day.

Meat with Marbling and Skin

Animal protein stands out as one of the best sources of protein and serves as a prime high-calorie food for weight gain. Opting for meat that is marbled with fat and still has its skin intact is a favorable choice for healthy weight gain. Such meat varieties play a crucial role in a nutritious diet due to their beneficial fatty acid content, particularly high levels of oleic acid, which positively impacts health. Notably, highly marbled meats such as Wagyu and Hanwoo beef do not increase LDL cholesterol, making them viable additions to weight gain diets.

Rice

Rice serves as a cost-effective calorie booster. 100 grams of white rice provides 130 calories and 28 grams of carbohydrates, with minimal fat content. Microwaving a bowl of rice with a flavorful curry when time is of the essence can offer a quick and calorie-dense meal. Additionally, incorporating rice into stir-fries, casseroles, or grain bowls with protein and vegetables can provide a well-rounded and high-calorie option.

Potatoes and Other Starches

Incorporating potatoes into various dishes present a cost-effective means of increasing caloric intake. Potatoes and other starchy vegetables offer a wealth of carbohydrates, making them essential components of a healthy high-calorie foods list. Research demonstrates that the consumption of carbohydrate-rich foods alongside protein supplements aids in muscle mass development. Boiled, baked, or roasted potatoes serve as excellent vehicles for maximizing nutrient absorption.

Avocado

Avocado is a nutrient-dense fruit known for its healthy fats, vitamins, and minerals. One medium-sized avocado contains approximately 322 calories, 29 grams of fat, and 17 grams of carbohydrates. The monounsaturated fats in avocados can support weight gain while promoting heart health. Adding avocado slices to sandwiches, and salads, or blending them into smoothies can elevate the calorie content of your meals.

Nuts and Nut Butter

Nuts and nut butter are excellent sources of healthy fats, protein, and calories. Almonds, cashews, walnuts, and peanuts are particularly beneficial for weight gain. A small handful of nuts or two tablespoons of nut butter can provide around 200-300 calories. Snacking on nuts or spreading nut butter on toast, crackers, or fruit can help increase your calorie intake.

Olive Oil

Olive oil is a calorie-dense cooking oil that can be easily incorporated into various dishes. Just one tablespoon of olive oil contains approximately 120 calories, making it a calorie-dense addition to your meals or recipes. Using olive oil for sautéing vegetables, drizzling it over salads, or adding it to pasta dishes can add extra calories and healthy fats to your meals.

Dried Fruits

Dried fruits are concentrated sources of calories, vitamins, and minerals. Dates, raisins, prunes, and dried apricots are high-calorie options. A quarter cup of dried fruits can provide around 100-150 calories. Enjoying dried fruits as a snack or adding them to oatmeal, yogurt, or trail mixes can contribute to weight gain.

Dark Chocolate

Dark chocolate with a high cocoa content is a delectable treat that offers both enjoyment and calories. One ounce (28 grams) of dark chocolate contains approximately 170 calories. Choose dark chocolate with at least 70% cocoa for maximum health benefits. Enjoy a few squares as a dessert or melt it and drizzle it over fruits for a sweet and calorie-rich indulgence.

Granola

Granola is a mixture of rolled oats, nuts, dried fruits, and sweeteners. It is a calorie-dense food that can be enjoyed as a cereal, topping for yogurt, or incorporated into energy bars. Pay attention to portion sizes as granola can be high in sugar and fats. Look for options with less added sugar and more whole grains and nuts for a healthier choice.

Coconut Milk

Coconut milk is a creamy and flavorful alternative to regular milk. One cup (240 ml) of canned coconut milk contains approximately 445 calories, mainly from its high-fat content. It can be used in cooking, baking, smoothies, or as a dairy substitute in various recipes to boost calorie intake.

Cheese

Cheese is a calorie-dense dairy product that is also a good source of protein and calcium. Different types of cheese vary in calorie content, but most offer around 100-150 calories per ounce (28 grams). Incorporate cheese into sandwiches, omelets, and pasta dishes, or enjoy it as a snack to add calories and flavor to your meals.

Whole Milk

Whole milk is a calorie-rich beverage that provides essential nutrients such as protein, fat, and calcium. A single cup (240 ml) of whole milk typically provides around 150 calories. Enjoy it on its own, use it in smoothies, or pour it over cereal to increase your calorie intake.

Quinoa

Quinoa is a versatile grain that is rich in protein and carbohydrates. One cup of cooked quinoa provides around 220 calories, along with essential amino acids and dietary fiber. Use quinoa as a base for salads, add it to soups, or serve it as a side dish to increase the calorie content of your meals.

Pasta

Pasta, such as spaghetti or penne, is a carbohydrate-rich food that can help increase calorie consumption. One cup of cooked pasta provides around 200-220 calories, depending on the type. Pair it with a calorie-dense sauce, add vegetables, and include a source of protein for a well-rounded meal.

Greek Yogurt

Greek yogurt is a protein-packed food that can be enjoyed as a snack or incorporated into meals. One cup (240 ml) of plain Greek yogurt offers around 150 calories and can be topped with nuts, seeds, or fruits for added flavor and calories.

Hummus

Hummus is a delicious spread made from chickpeas, tahini, olive oil, and various seasonings. It is a calorie-dense food that can be used as a dip or spread on sandwiches, wraps, or crackers. A serving of hummus, about two tablespoons, typically contains around 70 to 100 calories.

Smoothies

Smoothies are a versatile option for increasing calorie intake. By combining ingredients such as bananas, yogurt, nut butter, milk, protein powder, and fruits, you can create a high-calorie and nutritious beverage. Explore various combinations to discover your preferred flavors.

Energy Bars

Energy bars are convenient snacks that can be eaten on the go. Look for bars that are specifically designed for weight gain or provide a substantial amount of calories, protein, and healthy fats. Be mindful of added sugars and opt for bars with natural ingredients.

Trail Mix

Trail mix is a portable and calorie-dense snack that combines nuts, dried fruits, seeds, and sometimes chocolate or granola. It offers a good balance of healthy fats, carbohydrates, and protein. Keep a bag of trail mix handy for quick and calorie-rich snacking.

Nutritional Supplements

In certain situations, nutritional supplements may be recommended to support weight gain. These supplements can offer extra calories, protein, vitamins, and minerals. Consult a healthcare professional or a registered dietitian to determine if supplements are necessary and to find the most suitable options for your needs.

Calorie-Boosting Snacks

Incorporate calorie-dense snacks into your daily routine. Examples include cheese and crackers, peanut butter and banana sandwiches, yogurt with granola and honey, or a handful of mixed nuts. These snacks can contribute extra calories between meals and help meet your weight gain goals.

Cooking with Extra Oils and Fats

When preparing meals, consider using generous amounts of healthy oils, such as olive oil, coconut oil, or avocado oil. Adding these oils to stir-fries, roasted vegetables, or sautéed dishes can significantly increase the calorie content of your meals.

In Conclusion

Listen to your body’s hunger and fullness cues, and aim for a gradual and sustainable weight gain approach. It’s always beneficial to work with a healthcare professional or a registered dietitian who can provide personalized guidance based on your specific needs and goals.

Remember, while these foods can be helpful for weight gain, it’s essential to maintain a balanced diet and incorporate them into a well-rounded meal plan. Seeking guidance and support from a healthcare professional or a registered dietitian can offer personalized advice and assistance in safely and effectively achieving your weight gain goals.

Essential tips for a healthy mind | 6 Tips for healthy MInd | What are 5 ways to stay mentally healthy?

May 9, 2023May 9, 2023 by Jaychandra Jayswal

Essential tips for a healthy mind!

In this article, we will share with you a technique that is not only easy but also great for your brain. Let’s find out what this technique is.

If you want to stay healthy, it is essential that you keep your mind healthy as well, which greatly influences your diet and lifestyle. While there are many ways to keep your mind healthy, it is very difficult for everyone to follow them all. In this article, we are telling you about a method that is not only easy but also perfect for your mind. Let’s find out what this method is.

6 Easy Ways to Keep Your Mind Healthy.

1. This is a healthy technique called 20-20.

Yes, this technique is perfect for you if you are a working professional. Every 20 minutes of looking at the screen, you need to look 20 feet away for 20 seconds, which gives the eye muscles some rest. Some studies also suggest that tired eye muscles can cause stress on the brain, but when you give your eyes some rest every 20-25 minutes and take a deep breath or look outside the window for a few seconds, it gives the brain a chance to reset.

2. This improves memory retention.

Research has also found that taking a 10-second break during learning a new skill or trying to remember something can increase your learning speed and memory retention ability.

3. Remember the good things of the day.

The second best way to keep your mind healthy is to remember all the good things that happened to you during the day. Our brains have a positive-to-negative ratio of one to three. This means that if 75% of the time you have positive thoughts in your mind, you can live your life in a better way. Therefore, it is important that you learn new skills and leave behind negative things like old pains, complaints, and fears.

4. Give your brain a good dose.

The brain is the most important part of our body and it requires a good diet. Include omega-3 fatty acids, fresh fruits, vegetables, and sprouts in your diet. A study has shown that people who were consuming 470 grams of fruits and vegetables felt 10% less stress. Fresh fruits and vegetables contain nutrients and vitamins that improve your mood and mental energy.

5. Participate in social service.

According to research, people who participate in community or social service or stay socially connected have better brain function and memory because their brains enjoy meeting new people and reading their emotions, connecting with them, especially when they are stressed. That’s why it’s important to meet with your friends at least once a week.

6. Get enough sleep

The amount of sleep required can vary from person to person, but if you don’t get enough sleep, it can make it difficult for you to perform your tasks. Inadequate sleep can also make you less alert to emotions such as unwanted thoughts and anger, and it can also decrease your ability to think and reason. That’s why it’s important to get a good, deep sleep for 6 to 8 hours every night.

Best ways to stay mentally healthy!

Our brain is one of the most complex structures of the body. Just as it is necessary for the body to be physically healthy, it is equally important to be mentally healthy. There are many important factors responsible for keeping the brain healthy, such as whether you are taking a nutritious diet or not. Today, we will discuss some important aspects of keeping our brains healthy.

1. Meditation

Meditation is the best among all the ways to keep the mind healthy. Research has shown that meditation practiced for 20-30 minutes for 21 days leads to incredible changes in the brain. Meditation can provide relief from serious issues like stress, concentration, blood pressure, and insanity. In recent years, there have been numerous studies on meditation. Books based on meditation such as Addiction Research, Journal of Addiction Medicine, and Mindfulness have been published as sources of information on meditation-based research. Meditation helps in re-balancing the neurons in the brain.

2. Exercise

Exercise is an important step towards generating energy in our body. The key to keeping our mind healthy is to keep ourselves busy with some or other work. Exercise increases the number of small blood vessels in our body, and as a result, more oxygen is transported to our brain through the blood. Additionally, exercise also helps to increase the number of neural connections in our brain cells, which is responsible for building a strong relationship between the cells in our brain.

3. Puzzle Solving

You may be surprised to know that even by solving puzzles, you can keep your brain healthy. According to researchers, solving puzzles strengthens your brain cells, which improves your memory. Solving puzzles also increases the level of dopamine hormone in your body. The dopamine hormone regulates functions such as concentration, memory, and calming the mind. Therefore, solving puzzles can play an important role in keeping your brain healthy.

4. “Who the busy, He is the Happy”

Nowadays, problems like overthinking and staying stressed have become common among people. The biggest reason for illnesses is that people don’t have time for their favorite activities. It is very important to keep yourself busy to keep your mind healthy. If you get free from duty early, spend some time with your family. Keep yourself busy in some social activity. Discuss topics that involve arguments with people. Pay attention to learning new skills. Start reading an informative book before going to bed. There are many such subjects that you can keep yourself busy with by giving time.

5. Nutritional Food

Our entire body’s functioning is dependent on our brain. Therefore, we should take care of our brains as much as we take care of our bodies. Just as our body needs energy to perform its functions, our brain also requires an adequate amount of energy to function properly. The health of our brain is considered very important because it controls the physical activities of our body. Therefore, to keep our brains healthy, we should include nutritious food in our diet in sufficient quantities. Including the following foods in your diet as a nutritious diet will provide meaningful benefits to your brain.

Raisins

All types of dried fruits such as pistachios, almonds, and walnuts are considered good sources of protein and healthy fats. It is included in the list of brain boosters for all types of food. However, walnuts are considered the best source for the brain because they are rich in omega fatty acids and antioxidants, which are considered very good for the brain.

How much should you eat?

According to researchers’ reports, if you consume 20 to 30 grams of dried fruit daily, your memory will be sharper than others.

Dark chocolate

Dark chocolate is rich in antioxidants, flavonoids, and caffeine, which are considered a good option to keep the brain sharp. It is also quite delicious to eat.

How much should you eat?

If you eat 30 to 60 grams of dark chocolate once or twice a week, it will be beneficial for your brain.

Turmeric

Turmeric is considered very good for our brains. Turmeric contains many chemicals and compounds that help increase the cells in our brains. Turmeric is full of many properties that enhance our immunity.

How much to consume?

You can consume turmeric with milk once or twice a week. It is better to consume it on the advice of a doctor.

Green Vegetables

Green vegetables are very important for the development of our body as well as our brain. Green vegetables contain nutrients such as beta-carotene, folate, and vitamins that help enhance our memory.

How much to consume?

You should consume seasonal green vegetables 2-3 times a week.

Eggs

Eggs contain various types of vitamins such as B6, B9, and B12, which are all found in sufficient quantities. These vitamins help to reduce the shrinking of cells in our brains. Eating eggs helps to eliminate weakness in the brain.

How much to consume?

Two to four eggs per week are sufficient.

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The CICO Diet | Is CICO good for weight loss? | Fasting once in 1 week!

April 15, 2023April 15, 2023 by Jaychandra Jayswal

The CICO diet is quite effective for weight loss!

When we talk about diets, our minds immediately think of many popular diets such as the keto diet, intermittent fasting, the Mediterranean diet, and so on. But have you heard of the CICO diet, which is currently trending? Every diet has its own unique features that make it known, and similarly, the CICO diet also has its own benefits which we will be discussing today.

What is the CICO diet?

The CICO diet, also known as ‘CICO’ in English, is a weight loss strategy that means “Calories In, Calories Out”. As the name suggests, this diet focuses on the strategy of maintaining calorie intake. After all, the connection between weight gain and loss is directly related to calorie intake.

How to follow the CICO diet?

How many calories should we consume daily to follow the Keto diet and how to control weight accordingly?

All the food we eat every day, whether it’s carbohydrates, fats, or proteins, contributes to our daily calorie intake. To follow the Keto diet, we need to avoid consuming too many calories and focus on exercising regularly. This is because activities like jogging, walking, cycling, exercise, or any kind of physical activity helps to burn calories according to our body’s needs. This helps to reduce excess fat in our body and also maintains energy levels.

What to eat and what not to eat?

There are no specific foods to include in the Sikh diet. The key is to eat foods that provide the necessary nutrients. Include chapati and vegetables in your routine. If you enjoy junk food, you probably know that it can lead to weight gain and increase body fat. Therefore, try to consume foods with less sugar and maintain a healthy diet to stay fit.

Calories play a crucial role in proper body function as they provide energy to the body. If we consume foods that are high in fat, the excess fat gets stored in the body, which can lead to weight gain. Hence, it is essential to follow all these rules regularly.

How to determine calories based on weight?

Expert means Doctor says that the body requires 4 kilocalories per gram of carbohydrate, 9 kilocalories per gram of fat, and 4 kilocalories per gram of protein. If we look at it in percentage terms, the body needs 50-55% carbohydrates, 25-30% fat, and the rest 15-20% protein. Now, let’s assume that a person weighs 60 kg, so multiply 60 by 30, which means that person needs 1800 calories. This way, you can determine the necessary calories according to your weight.

Keep these things in mind while following any diet.

Some people start following a diet just by seeing others do it, without understanding what results can be achieved by it. In such a case, if you are also following a diet, then pay special attention to the following points:

Disadvantages of fasting.

Some people rely on fasting to reduce obesity. Doctors believe that fasting is good for our body because it detoxifies our body. Therefore, doctors recommend fasting at least once a week. But if you are not eating anything for 16-18 hours and then eating too much immediately after that, it is not good for us. So, this type of fasting is meaningless.

Avoid excessive exercise.

If you exercise excessively, it can also harm your body. In such a case, before including any exercise in your routine, consult a doctor to know which exercise will be good for your body and how much time of exercise will be appropriate.

Conclusion,

The CICO diet, or “Calories In, Calories Out,” is an effective weight loss strategy that focuses on maintaining calorie intake. It is important to control the number of calories consumed and burned through physical activity. The diet does not require specific foods but emphasizes the consumption of foods that provide necessary nutrients while avoiding high-sugar junk food. To determine the necessary calories based on weight, it is recommended to consult with an expert or doctor. When following any diet, it is important to avoid excessive fasting and exercise and consult with a doctor to determine which exercises are suitable for one’s body and how much time should be spent exercising.

Benefits of Sun Salutation Yoga (Surya Namaskar) for Physical and Mental Health | What are the 12 sun salutations?

April 15, 2023April 14, 2023 by Jaychandra Jayswal

Benefits of Sun Salutation Yoga (Surya Namaskar) for Physical and Mental Health!

To calm and focus the mind, do the pranam asana, which can help alleviate many illnesses.

The Sun is the biggest source of energy. This is why ancient sages used to worship the sun. The meaning of ‘Surya Namaskar’ is to salute the sun, i.e. Sun Salutation. If you are starting with yoga, then practicing ‘Surya Namaskar’ is the best. It gives you the benefit of 12 yoga postures at once and that’s why it is also called the best yoga posture.

Yoga exercise and physical movement are not only necessary to keep the body healthy but also important to keep the mind fit. Daily practice of the 12 steps of Surya Namaskar makes the mind active and focused. Generally, it is practiced on an empty stomach in the morning. Do it in an open space where you can get fresh air.

The Surya Namaskar yoga posture is considered the best in all yoga exercises, also known as a full-body workout. Regular practice of only this posture can help a person reap the benefits of complete yoga exercise. Through its practice, a person’s body becomes healthy and energetic. Surya Namaskar is known to be beneficial for women, men, children, youths, as well as seniors.

The Health Benefits of Yoga: Alleviating Physical Problems and Promoting Overall Well-being

Yoga is essential for keeping the body healthy in our lives. Regular practice of yoga can alleviate many physical problems. Taking the help of yoga can reduce problems such as obesity, high blood pressure, high sugar, thyroid, and period problems. Yoga postures effectively relieve physical problems. In addition, there are some postures that women should practice regularly. Practicing these postures can help relieve problems such as back pain, stomach pain, lower back pain, periods, and other types of problems. At the same time, the body benefits in many other ways.

To stay physically and mentally healthy and prevent diseases, yoga is the easiest way. Yoga is beneficial for everyone, regardless of gender. Practicing yoga daily is a good habit. It not only keeps us physically healthy but also provides mental benefits.

Benefits of Surya Namaskar and How to Perform Pranamasana

Pranamasana: Stand on a yoga mat in an open field and stand in the position of saluting the sun. Stand straight and join both hands on the chest and take a deep, long breath in a relaxed position.

Regular practice of Surya Namaskar enhances physical and mental vigor, thinking ability, and memory power. There are many other benefits of Surya Namaskar, some of which are mentioned below-

Benefits of Sun Salutation:

Blood circulation increases in all important body parts.
Sun Salutation provides vitamin D, which strengthens the bones.
Vision improves.
Blood flow in the body increases, providing relief from blood pressure problems.
Sun Salutation has a positive effect on the brain, keeping it cool.
Reduction of belly fat leads to weight loss, making it very helpful for overweight people.
Prevents hair from turning white and falling out, and protects from dandruff.
Helpful in controlling anger, and increasing focus, memory, and self-confidence.
Reduces the chances of skin diseases.
Improves the functioning of the heart and lungs.
Activates all parts of the body, muscles, and nerves.
Helps balance the flow of hormones in important glands such as the pituitary, thyroid, parathyroid, adrenal, liver, pancreas, ovaries, etc.
Increases the activity and strength of all bodily systems, including blood circulation, respiration, digestion, excretion, nerves, and glands.
Plays a very useful role in resolving digestive problems such as indigestion, constipation, bloating, gas, flatulence, and lack of appetite.
Doing Surya Namaskar (Sun Salutation) in a specific way leads to improved blood circulation throughout the body, which results in healthier organs.
Benefits of Sun Salutation Yoga (Surya Namaskar) for Physical and Mental Health
Sun Salutations involves a lot of bending forward and backward, so it’s important to do them properly to avoid injury. Doing them correctly also helps to stretch the body and improve flexibility.
Sun Salutations can help to burn more calories and are beneficial for weight loss. They also improve vital functions of the body while protecting the spine.
Sun Salutations are a good yoga practice for people who suffer from stress and anxiety. Doing them daily can help to reduce stress and stabilize mood, resulting in a calmer mind.
Sun salutations increase blood circulation after digestion, improving the digestive process and overall abdominal health.
Hands, eyes, and muscles become stronger. The body experiences growth.
Every woman wants to have a firm belly. If sun salutations are done daily, the belly becomes toned and the waistline shrinks.
There is a power that eliminates waste and toxic substances from every organ and part of the body.

Sun Salutation is made up of 12 yoga asanas. They are the following:

1. Pranamasana – The Prayer Pose

2. Hasta Uttanasana – Raised Arms Pose
3. Padahastasana – Standing Forward Bend
4. Ashwa Sanchalanasana (Anjaneyasana)- Equestrian Pose
5. Dandasana (Adho Mukha Shwanasna)- Staff Pose
6. Ashtanga Namaskara – Eight Limbed pose or Caterpillar pose
7. Bhujangasana (Urdhwa Mukha Shwanasna) – Cobra Pose

8. Adho Mukha Svanasana – Downward-facing Dog Pose
9. Ashwa Sanchalanasana (Anjaneyasana; Opposite foot)- Equestrian Pose
10. Padahastasana – Hand Under Foot Pose
11. Hasta Uttanasana – Raised Arms bend Pose
12. Pranamasana – The Prayer Pose Final (First Pose)

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To see the 12 Pose of Surya Namaskar

Benefits of Sun Salutation Yoga, 12 Pose

11 minutes of brisk walking per day reduces the risk of premature death | What happens if you brisk walk everyday?

June 30, 2023March 4, 2023 by Jaychandra Jayswal

11 minutes of brisk walking per day reduces the risk of premature death!

Doing 11 minutes of moderate-intensity physical activity, such as brisk walking, daily is enough to reduce the risk of premature death.

Physical activity: beneficial effects from as little as 75 minutes per week:-

To determine the link between physical activity and its effects on health, scientists examined results reported in 196 peer-reviewed articles covering more than 30 million participants.

In their article published in the British Journal of Sports Medicine on February 28th, 2023, the researchers found that, apart from work-related exercise, two out of three people do less than 150 minutes per week of moderate-intensity physical activity. Less than one in ten individuals managed to do more than 300 minutes per week.

Once you hit the sweet spot of 150 minutes per week of moderate-intensity physical activity, any extra health advantages in terms of lowering the risk of illness or premature death are scant. In fact, it is not necessary to be a great athlete to see health benefits. Half of this duration also showed significant benefits: “accumulating 75 minutes per week of moderate-intensity physical activity led to a 23% reduction in the risk of premature death,” wrote the team, who added that this corresponds to 11 minutes per day.

According to their work, this amount of moderate activity would also help to decrease the risk of developing cardiovascular disease by 17% and cancer by 7%. The reduction in the risk of cancer varied depending on the type of tumor: cancers of the head and neck, myeloid leukemia, myeloma, and cardiac cancer showed a reduced risk of 14 to 26%. For other cancers, such as lung, liver, endometrial, colon, and breast cancer, a lower risk of 3 to 11% was observed.

One premature death out of ten can be avoided with 11 minutes of brisk walking:-

The researchers calculated the benefits of doing at least 150 minutes of moderate-intensity physical activity per week. This would prevent about one premature death out of six (16%) and reduce the number of cases of cardiovascular disease by 11% and cancer by 5%.

Achieving 75 minutes of moderate-intensity physical activity per week is also beneficial: about one premature death out of ten (10%) would be avoided. One in twenty (5%) cases of cardiovascular disease and nearly one in thirty (3%) cases of cancer would be prevented.

Dr. Soren Brage of the University of Cambridge explains in a statement: “If the thought of achieving 150 minutes of moderate-intensity physical activity per week seems intimidating to you, then our study’s findings may come as a source of relief. Doing physical activity is better than doing nothing. It’s also a good starting point – if you find 75 minutes per week manageable, then you can try gradually increasing it to the total recommended amount.

The study’s co-author, Dr. Leandro Garcia from Queen’s University Belfast, adds: ‘Moderate activity doesn’t necessarily have to involve what we typically think of as exercise, like running. Sometimes, it’s just a matter of replacing certain habits. For example, try walking or cycling to work or school instead of driving, or engage in active games with your children or grandchildren. Doing activities that you enjoy and are easy to incorporate into your weekly routine is a great way to become more active.

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Exercise is more effective than counseling or medication for depression | Is exercise an effective treatment for depression?

June 30, 2023March 4, 2023 by Jaychandra Jayswal

Exercise is more effective than counseling or medication for depression!

The world is currently grappling with a mental health crisis, with millions of people reporting symptoms of depression, anxiety, and other mental health problems.

The Importance of Exercise in Managing Mental Health Disorders:

Suffering from mental health disorders exacts a high toll on both the individual and society at large, with depression and anxiety being among the leading causes of health-related burdens. The COVID-19 pandemic has exacerbated this situation, with a significant increase in reported levels of psychological distress affecting up to a third of the population.

While traditional treatments such as therapy and medication can be effective in managing these conditions, a review of over 1,000 research studies examining the effects of physical activity on mental health issues published in the British Journal of Sports Medicine showed that exercise is an effective way to treat mental health problems and maybe even more effective than medication or counseling.

Physical Activity for Mental Health: Findings from a Large-Scale Study:

In the study, 1,039 tests and 128,119 participants were included. It was found that engaging in various types of physical activity (such as brisk walking, weightlifting, and yoga) for 150 minutes per week significantly reduced depression, anxiety, and psychological distress compared to routine care (such as medication). The greatest improvement was observed in depression, kidney disease, pregnant and postpartum women, and healthy individuals, although clear benefits were seen for all populations.

Exercise: A More Effective Solution Than Medication or Psychotherapy for Mental Health:

The greater the intensity of exercise, the more beneficial it is. For example, running at a fast pace rather than walking at a moderate pace. And exercising for six to 12 weeks rather than a shorter period of time provides the most benefit. Long-term exercise is essential for maintaining improved mental health. Exercise is about 1.5 times more effective than medication or psychotherapy in improving mental health.

The conclusions of the research highlight the important role of exercise in managing depression, anxiety, and psychological distress. It is important to remember that while exercise can be an effective tool for managing mental health conditions, individuals with mental health concerns should work with a healthcare professional to develop a comprehensive treatment plan.

A treatment plan may include a combination of therapies such as psychotherapy and medication, as well as regular exercise, balanced nutrition, and lifestyle factors such as socialization. However, exercise should not be viewed as the sole solution but as a good option for managing mental health.

Why Exercise Helps Improve Mental Health:

Exercise is known to have both short-term and long-term effects on mental health through multiple pathways. The release of endorphins and dopamine during and immediately after exercise helps boost mood and alleviate stress in the short term. In the long term, exercise promotes the release of neurotransmitters, leading to changes in the brain that positively impact mood and cognition, reduce inflammation, and boost immune function. Regular exercise also improves sleep quality, a critical factor in managing depression and anxiety, and contributes to increased self-esteem and a sense of accomplishment.

Exercise for Mental Health: except this, not any Alternative Treatment:

Exercise is an essential treatment for managing depression, anxiety, and psychological distress, according to recent research. While some clinical guidelines, like the Australian and New Zealand Clinical Guidelines, recognize the importance of exercise in treating mental health disorders, others, like the American Psychological Association Clinical Practice Guidelines, categorize exercise as an “alternative” treatment. This label may imply that exercise is not a conventional treatment or lacks sufficient evidence. However, exercise has a clear evidence base and should be considered a crucial part of a comprehensive treatment plan. Unfortunately, exercise is often under-prescribed in clinical settings because it is challenging to monitor and prescribe, and patients may be resistant due to a lack of motivation or energy.

Collaborating with Healthcare Professionals for Comprehensive Mental Health Treatment: The Role of Exercise:

While exercise can be a useful tool for managing mental health conditions, it’s crucial for individuals with such conditions to collaborate with a healthcare professional in developing a comprehensive treatment plan, instead of starting a new exercise routine on their own. A comprehensive treatment plan might involve a combination of lifestyle strategies, such as regular exercise, a balanced diet, and socialization, as well as treatments such as medication and psychotherapy. Exercise should not be considered a “nice to have” option, but rather a potent and accessible approach for managing mental health conditions. Furthermore, exercise is free and has numerous additional health benefits.

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The magic concept for weight loss | Is there a magic cure for weight loss?

February 28, 2023February 28, 2023 by Jaychandra Jayswal

The magic concept for weight loss!

How to lose weight? Magic and interesting idea, that we understand, we can lose weight no matter how much we eat. This token is called Magic Diet, which means we can eat a lot. We can eat whatever we want and still lose weight. What is the concept or idea of this?

Food is categorized into three or four types according to calories. Rs.20 meal includes all vegetable and fruit salads. We want to eat burgers. Mushrooms, fruits, as well as new cereals, bread, rice, moong dal, and with meat. For fried food, the concept of the diet is that we can eat 20 or 50. That means we can eat as many fruits, vegetables, and juices as we want. Still, if we say it will go away, we have our opinion on this, and we have lost seven kilos in a month.

We have to eat a lot of fruits and available salads and juice for breakfast, and for lunch, we have to cut many vegetables and put them on top of lentils and we have to eat those vegetables with lentils, and there are many boiled, vegetable and soup in dinner. In between, if we feel hungry, we can eat this fruit salad or dried fruit salad.

We are having our breakfast in that we are eating carrots and papaya which are very sweet and delicious. It is a one-month program, so we can do it. That will be a great result. What happens is that it’s almost complete. We must take pomegranate and orange juice, there should be no extra sugar or anything in it, due to this stomach will be already full. And then we can take a cucumber, tomato, onion, and carrot. And make Eggplant filling without coal and rajma dal. And all kinds of vegetables in it.

We also have to eat this with milk powder and sugar, dal, and its integral part one by one. We should understand how we have to eat it. There is no bread, no rice. We have to show zero wire and so many things to fill our stomachs. Oh, we will eat and lose weight from 8 to 10 kilos every month.

If we do it, we won’t lose 10 kilos. Definitely aim for five kilos and you’ll benefit from it. We can take many mixed vegetables in it, all boiled with a source added. We also have various types of superfoods in the market, such as sweet corn vegetable soup, mixed vegetable soup, tomato tangy soup, etc.

All you have to do is add it to hot water and let it boil. That’s all we need, and it’s calorie-free. When we feel hungry later, that will be our meal. Keep doing this for a month and see what can be done. We can have different types of breakfast, lunch, and dinner, and we can lose around seven kilos in a month.

There is no very big job in four or five months. We can lose 5 kilograms in one month. Now try Wonderful, it will change the variety and we will have a little discomfort for a day or two. After that, there will be no discomfort. The It-Vax Wonderful is great for the blood, please follow it. And we will see our weight decrease by 5 kilograms every month.

How to reduce high blood pressure at home? | How Can I Lower My Blood Pressure Immediately?

February 27, 2023February 27, 2023 by Jaychandra Jayswal

How to reduce high blood pressure at home?

In many common conversations, people often say that having such a blood pressure at that age is normal, so is high blood pressure allowed? In old age, these questions are very common. Blood pressure should be 120 and 80 at any age.

First, you should know what high blood pressure means. If the systolic blood pressure is above 130, we call it high blood pressure, and if the diastolic is above 90, the lower one is considered a normal high. But any pressure above that is harmful.

You should understand why it is harmful. The tube that gives our whole body heart’s tube is made for a pressure of 120, and even if the pressure goes up to 130, it is okay, but where the pressure is more than that, the wall will be damaged, and the damage will cause harm to the entire body. The heart gets blocked, the kidney gets damaged, and even the eyesight gets damaged.

High blood pressure is not allowed at any age if the fire is damaged. We used to have these issues many years ago, It can be asked people when they start having heart attacks and kidney failure due to age. Remember, your blood pressure should be 120 and 80 at any age.

Two research studies are also proving that keeping the blood pressure between 110-115 is good for both diabetes and heart health, while for overall health, it should be maintained at 120.

Control blood pressure at home

Now more people ask, “what can we do while sitting at home to control blood pressure?” It can be suggested that:

To reduce salt intake:

The first thing to do is to reduce salt intake or replace regular salt with a new type of salt called “hand salt.” This type of salt contains both potassium and sodium chloride, which helps to lower blood pressure. Nowadays, there is another company called “Safola Salt” which is also high in power, so it is recommended to shift to half-power salt or reduce salt intake altogether.

Keep in mind that no salt is kept on the table, and try to reduce your salt intake.

Lose weight:

Number two will help you lose weight. If you lose weight, your blood pressure will automatically be under control. Due to heavy weight, blood vessels also become thick, therefore blood can’t normally surpass through the blood vessels.

Eat a lot of salads:

Number three, you will have to eat a lot of salads, vegetables, and fruits. If you can eat these, your blood pressure will start to control itself. But notice that the most important thing is to reduce your stress. When our stress increases, a chemical called adrenaline is released from our brains. It constricts all the tubes in our body, and if the blood pressure increases, adrenaline continues to be released. Nowadays, everyone is under stress and excessive tension, so to reduce it, meditate every day.

Do yoga and Jogging:

Doing yoga and even leisurely walking can help to control blood pressure to a great extent. It helps many of the unnecessary wastes move outside the body in the form of sweat. Due to this body feels relaxed and through this way blood pressure control automatically and normally.

So you need to remember these four or five things. You need to lose weight, eat very little salt, do daily walking, reduce stress, and finally, note that no matter what, you can take medication if your blood pressure is too high.

The harm caused by taking medication is less than the harm caused by not taking medication. I believe that the side effects of medication are better than not taking it. But if your blood pressure remains high, it will damage your heart and your entire body, including your kidneys.

This is something to keep in mind. Half of kidney patients have high blood pressure as the reason for their condition, so be aware of this. I do this, but if you have high blood pressure, doing all these things at home can help you control your blood pressure.

For further knowledge about yoga and controlling blood pressure, click here

Aerobic Exercise: The Key Benefits and Reasons to Embrace Physical Activity

The Physiological Response to Aerobic Exercise

The Health Benefits of Aerobic Exercise

Taking the First Step

Creating a Fitness Program: A Step-by-Step Approach

1. Evaluate Your Current Fitness Level

Read Also: Exercise is more effective than counseling or medication for depression!

2. Develop Your Fitness Program

3. Gather Necessary Equipment:

Read Also: 11 minutes of brisk walking per day reduces the risk of premature death!

4. Commence Your Fitness Program

5. Track Your Progress

Exploring 20+ Nourishing High-Calorie Foods for Weight Gain

Peanut Butter

Banana

Meat with Marbling and Skin

Rice

Potatoes and Other Starches

Avocado

Nuts and Nut Butter

Olive Oil

Dried Fruits

Dark Chocolate

Granola

Coconut Milk

Cheese

Whole Milk

Quinoa

Pasta

Greek Yogurt

Hummus

Smoothies

Energy Bars

Trail Mix

Nutritional Supplements

Calorie-Boosting Snacks

Cooking with Extra Oils and Fats

In Conclusion

Essential tips for a healthy mind!

6 Easy Ways to Keep Your Mind Healthy.

1. This is a healthy technique called 20-20.

2. This improves memory retention.

3. Remember the good things of the day.

4. Give your brain a good dose.

5. Participate in social service.

6. Get enough sleep

Best ways to stay mentally healthy!

1. Meditation

2. Exercise

3. Puzzle Solving

4. “Who the busy, He is the Happy”

5. Nutritional Food

Raisins

How much should you eat?

Dark chocolate

How much should you eat?

Turmeric

How much to consume?

Green Vegetables

How much to consume?

Eggs

How much to consume?

The CICO diet is quite effective for weight loss!

What is the CICO diet?

How to follow the CICO diet?

What to eat and what not to eat?

How to determine calories based on weight?

Keep these things in mind while following any diet.

Disadvantages of fasting.

Avoid excessive exercise.

Conclusion,

Benefits of Sun Salutation Yoga (Surya Namaskar) for Physical and Mental Health!

The Health Benefits of Yoga: Alleviating Physical Problems and Promoting Overall Well-being

Benefits of Surya Namaskar and How to Perform Pranamasana

Benefits of Sun Salutation:

Sun Salutation is made up of 12 yoga asanas. They are the following:

11 minutes of brisk walking per day reduces the risk of premature death!

Physical activity: beneficial effects from as little as 75 minutes per week:-

One premature death out of ten can be avoided with 11 minutes of brisk walking:-

Exercise is more effective than counseling or medication for depression!