Here Are 5 Simple and Science-backed Ways to Boost Your Mental Health at Work

When it comes to maintaining a work-life balance, we millennials pretty much fail to maintain it. From giving up exercise for that “important meeting” and skipping a family get-together for a work presentation to simply staying up late to meet deadlines-we let our work consume us. The result? Stress, anxiety, depression, burnout, and a host of different mental health problems-especially in this pandemic-ridden world.

Although your mental health needs to be taken care of at all times, your workstation is somewhere that you must nurture it the most-even if you’re on your toes most of the time. After all, you spend the major part of your day working, right?

Hence, these five science-backed ways can kick out all the work stress, make you feel better, and enhance your mental health while you’re working, from home or office:

1. Find yourself a ‘work spouse’

The term ‘work wife’ made its way into our lives when two renowned communication professors from the US-Chad McBride and Karla Mason Bergen-began using it on television to describe the cordial workplace relationship between the then U.S. President, George W. Bush and secretary of state and national security advisor, Condoleezza Rice.

In an online survey conducted by them in 2015, they defined it clearly as a “special, platonic friendship with a work colleague characterized by a close emotional bond, high levels of disclosure and support, and mutual trust, honesty, loyalty, and respect.”

If you still can’t seem to wrap your head around this concept, just close your eyes and think of that one friendly colleague at work, who is also your close confidant, makes the work stress vanish, and makes you want to not skip office too. That, my friend, is your ‘work spouse’.

Nope, having a work spouse isn’t going to make your loyalty towards your real-life partner questionable. According to the findings of the survey, that special someone at work can help you feel more comfortable at work and deal with workplace stress a lot better. After all, there’s no stress in the world that can’t be alleviated by an exhilarating conversation with that person, who totally gets you, right?

2. Plant your own stress-reliever

When you can’t find yourself that one person who can make you feel better at your workplace or if you can’t find anything that can relieve your stress while at work, you can change the game by planting your own stress reliever.

According to a study published in the HortTechnology journal, keeping a plant on your desk and looking at it at regular intervals can lower your workplace stress and anxiety. This “nature break” can lead to a significant decrease in your resting heart rate and thus, you’ve got to give it a try to feel better, what say?

3. Lean on a journal for support

So, that senior didn’t give you your due for that kickass presentation you made? Or did you just lose your well-deserved promotion to that lazy co-worker? Or is it just the weird vibe in the office that’s getting to you?

Well, whatever it is that’s bothering you at work needs to be vented out once and for all-if not in front of your work wife, then in front of the most secretive, non-judgemental friend on the plant-a journal.

Penning down your feelings in a secret journal is a scientifically proven way to relieve stress, anxiety, and depression-especially if one is lonely. Apply the same principle at work and you’ll feel much better, trust me.

4. Chew that stress away

Angry, sad, upset, irritated, or simply overwhelmed with the tasks in hand? Keep calm and chew on some gum.

As per a study funded by the Wrigley Science Institute, people, who chew gum have a greater sense of wellbeing and lower stress in life-thanks to the fact that chewing gum can cause relaxing brain waves in the body and promote blood flow to the brain, thus making you feel at ease and fresh.

5. Practice mindfulness

From taking a 15-minute outdoor-walk break and getting off your seat for some stretching exercises every few hours to listening to your favourite soothing music when you’re losing it-practicing these mindfulness techniques while at work can help calm your nerves and tackle stressful situations like a pro.

These techniques can help break the monotony, momentarily disconnect you from stressful thoughts, bring down your resting heart rate, and ease your stress to enable you to handle the situation better.

Women and Vitamins, Bff’s Forever

While it’s possible to get all of the vitamins and minerals you need from careful food selection and a nutrient-dense diet, research shows many women still experience at least one type of nutrient deficiency, if not more. There are 13 vitamins that all women need, including vitamin C, A, D, E, K, and B (such as thiamine and vitamin B12), plus a number of important trace minerals and fatty acids too.

It’s believed that around 30 percent of all women are deficient in one or more of these vitamins and minerals, and for many women, the risk only increases with age. Another scary finding estimates that about 75 percent of women would most likely develop nutrient deficiencies if supplemental multivitamins didn’t exist. With that in mind, what are the most important vitamins for women in order to prevent deficiencies and the complications that come with them? The following are the absolute best vitamins for women.

Vital Vitamins

Vitamin deficiencies and malnutrition in women create a vicious cycle that poses a variety of threats. “It weakens women’s ability to survive childbirth, makes them more susceptible to infections, and leaves them with fewer reserves to recover from illnesses.” There’s also evidence that post-menopausal women are more susceptible to disorders like osteoporosis when they’re low in nutrients like vitamin K, vitamin D, and calcium, and at a greater risk for losing their vision when they fall short in antioxidants like vitamin A and vitamin C.

Whether you’re in your 20s, 40s, or 70s, here are the best vitamins for women that you should make sure to get enough of:

1. Antioxidant Vitamins (Vitamins A, C, and E) –These fat-soluble antioxidants fight free radical damage, which is the underlying cause of aging and many diseases that affect the heart, eyes, skin, and brain. Vitamin C not only improves immunity against colds, infections and other illnesses, but it’s also important for protecting your vision and skin from damage caused by things like UV light and environmental pollution. Make sure to consume plenty of vitamin C foods. Vitamin A and E work in similar ways to protect healthy cells and halt cell mutations, among the many other vitamins A and vitamin E benefits. 

2. Vitamin D –It can be obtained from certain foods like eggs, some dairy products, and certain mushrooms, but we get the overwhelming majority of our vitamin D from sun exposure. Both men and women are at high risks for vitamin D deficiencies since more people spend a large majority of their time indoors these days or wear sunscreen diligently when outdoors.

Estimates range, but some research shows that up to 75 percent to 90 percent of adults might be deficient! Vitamin D is important for bone/skeletal health, brain functions, preventing mood disorders, and hormonal balance since it acts very similarly to a hormone once inside the body. Your best bet to make sure you get enough is to spend 15-20 minutes outside most days of the week without sunscreen on, which allows vitamin D to be synthesized when it comes into contact with your skin.

3. Vitamin K –It is important for building and maintaining strong bones, blood clotting, and preventing heart disease. You’re most likely to be low in vitamin K if you’ve been taking antibiotics for an extended period of time, suffer from intestinal problems such as IBS or inflammatory bowel disease, or take cholesterol-lowering medications. There are two main types of vitamin K, both of which we acquire from our diets. Vitamin K1 is found in vegetables, while vitamin K2 is found in things like dairy products. The best way to prevent vitamin K deficiency is to eat plenty of different veggies, including green leafy vegetables, broccoli, cabbage, fish, and eggs.

4. B Vitamins including Folate –B vitamins, including vitamin B12 and folate are important for a woman’s metabolism, preventing fatigue and boosting cognitive functions. They help with many cellular processes, growth, and energy expenditure because they work with other vitamins like iron to make red blood cells and help turn the calories you eat into useable “fuel.”

Folate (which is called folic acid when it’s created synthetically) is critical for a healthy pregnancy, developing foetuses, and preventing birth defects since it helps build the baby’s brain and spinal cord. That’s why folate deficiency is extremely dangerous for pregnant women. You can get plenty of B vitamins from animal products like cage-free eggs, fish, meat, milk, and yogurt. Older women, those with anemia, vegans, and vegetarians should work with a doctor to make sure they get enough B vitamins since they’re at the greatest risk for deficiency. Foods especially high in folate include spinach and leafy greens, asparagus, citrus fruits, melon, and beans.

While technically the nutrients below aren’t “vitamins” (they’re actually essential minerals and fatty acids), it’s important for women to prevent deficiencies in these too:

5. Iron – Iron deficiency and anemia are the most prevalent nutritional deficiencies in the world, especially among women young. The body uses iron to produce hemoglobin, a type of protein that transports oxygen via blood from the lungs to other tissues throughout the body. There are two different kinds of iron (heme and non-heme), and the most absorbable and easily utilized by the body is the kind found in animal proteins like eggs, meat, fish, and poultry (leafy greens and beans are good plant-based options too).

Adolescent girls are at the highest risk for iron deficiencies, and women, in general, need to be careful to get enough since the demand for iron increases during menstruation due to blood loss. Women with adequate stores of iron and vitamin B12 and are less likely to suffer from fatigue, poor immunity and fatal infections, dangerous pregnancies, and bleeding episodes that put their lives at risk.

6. Iodine –According to the Centers for Disease Control and Prevention, women between the ages of 20-39 have the lowest urine iodine levels compared to all other age groups. Iodine intake is especially important for young women looking to become pregnant or who are pregnant because it plays a role in the brain development of the growing foetus. It’s also crucial for making proper amounts of thyroid hormones. The thyroid gland requires iodine to produce the hormones T3 and T4, which help control your metabolism.

Most people eating a western diet consume a good deal of iodized salt found in packaged foods and refined grain products, which has iodine added purposefully to help prevent deficiencies. But an even better way to get the iodine you need is from iodine-rich foods like sea veggies and seafood, the major natural dietary sources of this nutrient. Avoiding an iodine deficiency helps protect you from conditions like hypothyroidism, goiters, fatigue, hormonal imbalances, and trouble during pregnancy.

7. Magnesium –Magnesium is one of the most important minerals in the body but also one of the most common deficiencies. As an electrolyte, magnesium helps regulate calcium, potassium, and sodium and is essential for over 300 different biochemical functions in the body. On a global scale, soil depletion has resulted in many crops being lower in magnesium than in past generations – plus health conditions like digestive disorders, leaky gut syndrome, chronic stress, and on-going medication use can all lower someone’s magnesium levels.

Leg cramps, insomnia, muscle spasms, anxiety, headaches, and digestive issues like constipation can all be signs of magnesium deficiency. For older women, the risk of deficiency might be even greater. Studies have shown that many older people don’t eat magnesium-rich foods, to begin with, plus they’re prone to experiencing reduced magnesium intestinal absorption, reduced magnesium bone stores, and excess urinary loss. Make sure to get enough by consuming magnesium-rich foods, such as leafy green veggies, sea vegetables/algae, beans, nuts, and seeds.

8. Omega-3 Fish Oils –If you don’t consume seafood like salmon, mackerel, sardines, halibut, or tuna regularly, chances are you can afford to take an omega-3 fish oil supplement to prevent deficiency. Most people eating a “western diet” consume plenty of omega-6 fatty acids, which are pro-inflammatory and found in many packaged foods and vegetable oils, but not enough omega-3 fatty acids, which are anti-inflammatory. The two need to balance each other out in order for the heart, brain, and immune systems to stay the healthiest they can. A ratio of about 2:1 omega-6s to omega-3s is best, preventing conditions like arthritis, heart disease, Alzheimer’s, depression, and more.

9. Calcium –Getting enough calcium is important for bone strength, but it’s also crucial for regulating heart rhythms, aiding in muscle functions, controlling blood pressure and cholesterol levels, and many other functions related to nerve signaling too. Calcium, when consumed when other key nutrients like vitamin D and magnesium, has been shown to offer protection against some of the biggest threats to women: heart disease, osteoporosis, diabetes, and cancer, for example. Calcium deficiency is very common among both men and women, however. Experts believe that most adults don’t get enough calcium on a daily basis.

This is believed to be true because calcium is not absorbed properly when someone has low levels of vitamin D and magnesium (deficiencies in both are common), plus certain crops that are normally high in calcium have become depleted of minerals due to soil depletion. This electrolyte, which is actually the body’s most abundant mineral, can be obtained from drinking raw milk, having yogurt or kefir, and from certain plant foods (especially organic types) like leafy green vegetables (such as collard greens and kale), broccoli, okra, and beans. Supplementing with calcium has pros and cons, so speak with your doctor about your risk factors, and first try to get enough from foods if you can.

7 Little Known Side Effects Of Whey Protein

Whey protein isn’t really a new term for bodybuilders. This is one of the most common dietary supplements used by people who hit the gym regularly. You may have heard that this product is healthy and it is concentrated protein isolated from all other compounds. But, too, your surprise, whey protein is not healthy at all! Consuming whey concentrate and protein bars does more harm than it benefits you. Too hard to believe, isn’t it? Read here to know the reason why. Right from gastrointestinal issues to acne breakout, whey protein can have a number of side effects.

We have listed the top 5 side effects of whey protein you must watch out for.

1. Destabilizing the gut bacteria

The consumption of certain concentrated components of milk can cause issues in the adult gut flora. Lactoferrin, as an antibacterial compound in whey, can cause gastrointestinal issues and stomach upsets. This disturbance in the microbiota takes place in the colon and upper parts of the gastrointestinal tract leading to ripple effects inside it.

2. Excess fat gain

Some whey supplements can have extra carbs in the form of sugar and may even contain fats. This adds up fat to your body, which of course, was not the thing you were looking for. Gaining weight in the fat form anyway isn’t healthy. The same can also happen when you eat too much while consuming whey supplements as well.

3. Kidney issues

Consuming whey protein can in fact lead to long-term damage to your kidneys. Too much whey protein can cause renal damage over a period of time. So check your proportions and talk to a doctor before you start consuming whey supplements.

4. Heart disease risk

Too much whey is strongly linked to heart disease risk. Experts say that excess intake of whey protein can lead to cardiac arrest, a disturbed heartbeat rhythm, and in some cases, complete loss of heart functionalities.

5. Fatigue and weakness

Some people have to deal with digestive issues while consuming whey protein. This is because some people’s bodies fail to break down so much protein at a time, leading to gas and bloating. As a result, it can make you feel sluggish and weak as well.

6. Ketosis development

When there is an abnormal number of ketones are present in the body, Ketosis takes place. So once you move to a diet low in carbs and high in protein, your body burns fats to produce energy. And when there is no fat left, the body uses proteins to do the same. This process puts a lot of pressure on the liver and may lead to damage in the long run.

7. Unbalanced nutrition

Consuming protein in its natural form is safe. Despite the fact that it will be accompanied by other nutrients, it is a much better option. Protein powders are processed and they disturb the nutritional intake of your body. You must check the nutritional composition mentioned on the box and then proceed. Nevertheless, consuming natural sources of protein is a much safer option.

5 Non-Dairy Foods Rich In Calcium

You have more calcium in your body than any other mineral, and it’s very important for your health. It makes up much of your bones and teeth and plays a major role in cardiovascular health, muscle function, and nerve signaling.

Moreover, it also plays a leading role in bone health and the prevention of both osteoporosis and cancer. And if you’re a woman, you know that you definitely need it! Now, if you’re dairy-free, you may be wondering how to obtain this nutrient without taking major amounts of dairy or supplements. Well, thankfully, there are quite a few foods that are naturally rich in calcium, that are non-dairy. Yes, you read that right! Here are our top 5 non-dairy foods rich in calcium

1. Broccoli: This may be the one food you used to shy away from as a kid, but it is definitely one you should enjoy as an adult. Why? Well, 2 cups of raw broccoli have about 86 milligrams of calcium!

2. Dried Figs: For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch. Eat them as a mid-day snack, or turn these delicious dried fruits into a creamy jam. Enjoy!

3. Oranges: This citrus fruit is not only an amazing source of vitamin C, it is also a great source of calcium! There are 74 milligrams of calcium in one large orange and 27 milligrams in a cup of orange juice. Plus, they’re also low in calories and brimming with antioxidants. What’s not to love?

4. White beans: These legumes are a great source of calcium. If you want to incorporate them into your diet, dal is always a great option. Moreover, you can also add them to a pasta dish with veggies, or even try making some hummus with it!

5. Almonds: If you’re looking for a snack, look no further! Almonds are one of the most nutritionally dense nuts. Moreover, aside from calcium, they also contain potassium, vitamin E, and iron.

6 Reasons Why Eating a Pineapple Slice a Day Can Help You Lose Weight

If you are looking for healthy yet tasty weight loss foods to include in your diet, then don’t forget about pineapples. Whether it’s your sugar cravings or hunger pangs, pineapples can satisfy your taste buds without loading you up with extra calories.

Pineapple is not only low in calories but also rich in nutrients. And this makes it the perfect weight-loss food. Wondering how this juicy fruit can help you shed kilos? Then keep scrolling!

1. Pineapple is low in calories and carbs

Pineapple is a great snack because of its delicious flavour and low-calorie sweetness. One slice of pineapple has only 42 calories, out of which just four percent is carbs.

2. It contains proteolytic enzymes and targets belly fat

Pineapples contain bromelain, a proteolytic enzyme that helps to break protein molecules in the body.

Lovneet Batra, a renowned nutritionist from Delhi-NCR, also says: “Bromelain helps in better protein digestion and utilization, and thus helps you gain lean body mass. It also helps in mobilizing belly fat.”

Bromelain also has lipolytic and proteolytic effects, which help burn overall body fat. But it specifically targets your belly area when combined with diet and lifestyle changes.

3. It aids digestion

As we mentioned above, the bromelain in pineapple promotes digestion by breaking down protein molecules and promoting nutrient absorption. Proper digestion also increases metabolism which can help you lose those extra kilos. Moreover, good digestion can also help reduce bloating.

4. It is loaded with fiber

Pineapple contains both soluble and insoluble fiber which helps you lose weight by keeping you full for a long time and inducing the feeling of satiety.

5. Curbs appetite and keeps you hydrated

Pineapple is filled with antioxidants, fiber, and water which keeps you full and hydrated at the same time. When your body is properly hydrated, it curbs your appetite and prevents you from bingeing.

6. It is packed with manganese

Pineapple is filled with manganese that regulates the metabolism of fat and carbohydrates in your body, thus promoting holistic weight loss. A study also found that intake of manganese is inversely proportional to belly fat.

Note: Pineapples can also cause an allergic reaction, so if you experience any signs of allergies–please consult your doctor immediately.

So, guys, it’s the time to gorge on a juicy slice of pineapple to lose weight!

10 Workout Tips That Have Nothing to Do With Exercise to Help You Achieve Your Goals

Fitness is a lifestyle and there are a lot of things you must keep in mind in order to lead a fit life. While your workouts are quintessential-they are dependent on a lot of physical and mental factors.

That’s why we spoke to Mumbai-based fitness influencer, Subhadeep Ray Choudhury and found out how you can make the most out of your workouts.

1. Follow an effective routine

It is important that you follow a regime that channelizes your energy in the best possible direction and can help you make every minute of your workout session count.

Choudhary suggests mixing and matching-alternating between 60-minute cardio sessions, 20 minutes of strength training to tone your body, and a high-intensity interval training regime that involves everything from basic to complex forms. He suggests that all these are extremely time-efficient and productive ways of working out.

2. Regulate your water and fluid consumption

No matter how intense your workout regime is drinking water during exercise is very important if you want to get the most out of your workout. “If you are dehydrated you won’t be able to perform your best; it will make you feel dizzy and lethargic and you might even get cramps,” says Choudhury.

A lot of people drink energy drinks while working out, but you only need them when you are working out for extensive hours. “If you are doing a regular regime, then just little sips of water every 15 minutes is more than enough,” he adds.

3. Set your eating habits right

It’s important that you eat on time and give your body the time it requires to digest the food and utilize the energy. Your diet will depend on what your goal is, but what remains universal are two things: you must eat on time and you must never starve. Remember, not to work out with a full tummy, as it can make you nauseated.

According to Choudhury, you should give a gap of at least two to three hours between your meal and your workout. He also suggests that if you are going for an intensive workout, you can have a little portion of nuts, boiled eggs, or a banana as your pre-workout snack. This will give you just the right amount of energy that you need to have a good session.

4. Set realistic goals

Your first day of cardio can’t be a 5K marathon just yet. Achieving fitness goals is a process of consistency and honest work. Choudhury suggests, “Focus on getting your form right and keep at it, perfection will follow and so will results.”

So, it is important that you focus on adopting healthy habits and set a realistic goals-one goal at a time.

5. Find a friend to workout with

Find a friend or someone from your family who is also serious about setting their health right-somebody you are comfortable with. This way you can encourage as well as keep a check on each other. Work out together and while you are at it, build an even better bond.

6. Make sure your workout routine is in sync with your lifestyle

Fitness is a lifestyle, but you shouldn’t have to go out of your way to make things happen. It doesn’t matter if you go to a fancy gym, use fancy gear, or sweat it out on your terrace-as long as you are doing things right and achieving your fitness goals.

Sort your daily schedule in a way that allows you to give your exercise regime the equal amount of importance and space that you give to your meals and leisure.

7. Watch the clock

We all have our own body clocks. And we need you to take a look at yours. For instance, if you are a morning person, you should schedule your workouts, early during the day. If you want the best results, work out while you have the most energy.

8. Do what makes you happy

In order to maintain consistency and stay motivated, it is important that you have fun in whatever it is that you are doing. So, pick up the workout activities that you enjoy. “If you don’t like weights, it’s going to be hard for you to pull yourself to do them every day. And don’t worry, there are always effective alternatives to all kinds of workouts,” adds Choudhury.

9. Always lookout for inspiration

Fitness is a long-term, never-ending process. There will always be higher fitness goals to look forward to. This makes it very important for you to stay inspired. And one of the best ways to stay motivated is to consume motivating content-be it reading blogs, following fitness profiles on social media, or checking up with health and wellness websites and apps. Read about success stories and engage with your fitness goals.

10. Trust the process and have patience

Hang in there! Even if the results are taking longer to manifest, or if you hit a low, stay patient and keep at it. You are going through not just a change but a transformation and transformations take time. Just keep up with the rigor and you will have solid results come your way.

Foods That Help Keep the Bone Marrow Healthy

We all know that it’s important to keep the bones strong. But did you know that there is something inside large bones that should also be kept in tip-top condition? It’s called bone marrow, which is a fatty tissue whose primary role is to act as fat storage and more importantly produce stem cells that can develop into red and white blood cells.

Naturally, a problem with your bone marrow may keep it from producing enough blood components, something that can lead to a host of problems since it is your blood that transports nutrients and oxygen throughout the body, as well as help sweep out toxins and various waste products.

Having a healthy diet that’s packed with vitamins and minerals can help keep your bone marrow in excellent shape. It is said by the experts that the regular consumption of nutrient-dense foods can help promote the superb functioning of the bone marrow. Make sure that the following are a part of your everyday diet:

1. Wheatgrass: It’s no secret that wheatgrass is packed with vitamins and minerals, and that’s why it is good for your bone marrow. Loads of chlorophyll in wheatgrass makes this superfood assist in the production of healthy bone marrow tissues. By the way, wheatgrass is actually gluten-free provided that it is consumed without the seeds.

2. Turkey: Because of the superb amounts of protein in turkey, it’s the perfect food for keeping the bone marrow in superb condition. According to experts, protein is vital for bone marrow maintenance as well as a synthesis of newer bone marrow tissues. Your bone marrow also requires phosphorous and B vitamins found in turkey.

3. Lentils: Just like turkey, lentils supply your bone marrow with much-needed protein. However, what makes these nutritious pulses so good for the bone marrow is the fact that it contains folic acid. A type of B vitamin, folic acid assists the bone marrow in producing red blood cells that help transport oxygen molecules to your cells, tissues, and organs.

4. Tuna: Due to being an excellent source of B vitamins, tuna helps promote well-functioning bone marrow. The seafood also supplies the body with phosphorous, which is important for healthy bones that house your bone marrow. Everyone knows that quality protein can be found in tuna, and that’s why it is good for your bone marrow.

5. Sardines: Just like tuna, sardines are foods from the sea that also supply your bone marrow with B vitamins to keep the fatty tissue in an optimal state. By the way, the consumption of sardines helps boost the calcium content of your diet, which is good for the bones. If you want healthy bone marrow, keep its housing strong.

6. Broccoli: One of the so many nutrients found in broccoli is phosphorous, and it’s exactly for this reason why having the cruciferous vegetable included in your diet on a regular basis can benefit the bone marrow. As a bonus, broccoli is very good at neutralizing poisonous substances in the blood, which is highly beneficial for your overall health.

7. Tofu: A variety of nutrients in tofu makes this superfood perfect for keeping the bone marrow functioning optimally. Protein, phosphorous, calcium, and iron – all of these are favorable for your bone marrow. Aside from tofu, it’s also a great idea for you to regularly consume soybeans and other soy products.

8. Spinach: Last but not least, see to it that you include good amounts of spinach in your diet on a regular basis. The impressive iron content of spinach helps support the manufacturing of red blood cells by your bone marrow. Besides, there are lots of other nutrients in spinach that is good for your health in general.

Worried About Your Bone Health? Then Eliminate These 5 Foods From Your Diet Right Away

Don’t blame yourself if you fracture yourself after every fall! You might not have thought, but there could be an underlying reason for it. Maybe your bones are crying for help, so don’t let it go unheard; this is important.

We all know calcium is critical for good bone health.  It is important to start working on your bone health today if you want to steer clear of problems like osteoporosis or porous bones disorder tomorrow, where even a minor fall or twist can break your bones.

So, here’s a list of all the foods you must limit to keep your bone health in check:

1. Limit your salt intake

If you hate eating bland food, sprinkling a pinch of salt works, but make sure you don’t add too much! Salt has a high dose of sodium content and wreaks havoc on your bone density. It leads to greater excretion of calcium in the kidneys and that’s not a good sign at all.

A study conducted by the Asia Pacific Journal of Clinical Nutrition observed that those who eat more salt have lower bone density than those who consume no to little salt. Now here’s the big question: how much salt is too much salt? Well, according to the American Heart Association (AHA), a healthy person must consume less than 3.75 g of salt in a day.

2. Stay away from caffeine

If you’re in love with your cup of joe, then it’s time to rethink your relationship! Not many know that caffeine leaches the calcium out of your bones, making them brittle and how. Caffeine is one of the main causes of low bone density.

Especially, postmenopausal women are at a higher risk of osteoporosis, if they don’t ditch this habit.

3. Unfriend aerated drinks

Aerated drinks are anyway not your friends if you want to lead a healthy lifestyle! They don’t just give you a soda belly, but also play a huge role in fracturing your bones. Yes, it’s true! Did you know your favourite cola is rich in phosphoric acid, which increases the blood acidity in the body? Due to this, blood starts eroding the calcium out of your bones and makes them brittle. And this study published in The American Journal of Clinical Nutrition attests it too. If drinking cola is a part of your lifestyle, then you are at a higher risk of developing bone-related disorders.

4. Foods that cause bone inflammation

Little did we know that tomatoes, mushrooms, eggplants, and sweet potatoes are some vegetables that cause bone inflammation. If you do not chomp on them all the time, then there’s nothing to worry about! Also, remember to stay away from canned or packaged foods, since they are responsible for bone inflammation.

5. Have alcohol in moderation

Well, consuming excess alcohol is anyway not a good idea, but let’s focus on how it damages your bone health. Not many know that alcohol restricts the function of the bone-developing cell called osteoblasts, because of which calcium does not properly get absorbed by your bones. Further, it delays the healing process, in case you suffer from a fracture.

Although it doesn’t happen overnight, it is important to be aware today and steer clear of these foods to avoid low bone density! Don’t they all say, prevention is better than cure?

Hate Doing Burpees? Then Try These 5 Full-body Exercises That Are Just as Effective

We’ve always obsessed over burpees because they are super effective when it comes to weight loss! But not everyone is a fan of burpees, right? Most people love to hate this exercise, and we can’t blame them! Plus if you keep doing the same routine over and over again, it gets monotonous and stagnation sets in.

Even if you don’t like burpees, we can’t let you lose the weight loss game. That’s why we’ve dug out five weight loss exercises that will ensure you get a powerful workout no matter what!

1. Jumping squats

Only a HIIT can replace another HIIT, and that’s why jumping squats is our first pick! Just remember not to jump way too high because that can have a negative impact on your knees. Always be light on your toes, while landing. To shred fat fast, you must do at least 150 to 200 jumping squats every day.

2. Speed skater

Doing speed skaters is just like doing a dance move! It’s all about correct movement and posture, and engaging all your muscle groups at once! This high-intensity cardio exercise might just help you burn more calories than burpees. Make sure to do 5 to 6 rounds, 2-minute each is good enough.

3. Pike jumps

Start on all fours, and jump from side to side by just moving your lower body. This is what pike jumps are all about! Your arms, shoulders, chest, and core will stay engaged as you perform this exercise. Remember not to extend way beyond while jumping, since you might lose your grip and that can cause injury. Make sure to do 50 pike jumps on each side, and 5 rounds!

4. Mountain climbers

This simple move can help you burn calories at par with burpees. Just remember two things: one is speed and the other, movement. Try to bring your knees as close as you can to your chest for better results and high-fat burn. Get into the groove and perform 200 mountain climbers on each leg and 4 sets to initiate weight loss!

5. Kettlebell swing

Here’s another workout that can sculpt your entire body! This move will not just help you burn those extra calories, but will also tighten your upper body and thigh muscles. While doing the kettlebell swing, remember to swing your arms upwards, until they are straight. Taking them beyond your shoulder or overhead can wreck the movement. 50 swings with a 5 kg kettlebell and 5 sets are more than enough.

According to a 2019 study published in the Journal of Human Kinetics, you need to do burpees for at least 3 minutes to lose weight? But another 2019 study states that burpees are not the only ‘HIIT magic bullet’ for the fat burn; there are many more, some of which we’ve already mentioned!

No more excuses, guys! Get set to kick some ass with, or without burpees.

Here Are 6 Things You Must Do Before You Go to Bed to Wake Up Happier

We often tend to underestimate the power of a good night’s sleep when it comes to our state of mind. But it is not only the sleep-but also the things we do before we go to bed that matter. Many of us watch shows, browse through the internet, get sloshed and pass out. FYI, none of these ways are healthy.

Your sleep is a bridge between finishing off a day and starting another one and you need to make the best out of it to feel rejuvenated in the morning, start afresh and be strong.

So, today we are suggesting a few things that you can mould into a routine to follow before you sleep to wake up happier and on a positive note.

1. Practice gratitude

Practicing gratitude is a very powerful thing. Take a few minutes and pen down the things you are grateful for. When you do this drill right before hitting the bed, the brain emphasizes on generating positive thoughts and thus reducing stress.

Studies also suggest that gratitude helps you feel more optimistic and reduces stress and anxiety. And once you start writing down about things you are grateful for, you choose to welcome optimistic thoughts and start appreciating the little things in life.

2. Plan the next morning

Make a to-do-list for the next day. When you do that or even set reminders, your brain feels at ease knowing that a list of tasks is stored somewhere that it can refer to. This allows your brain to stop thinking about them and relax instead.

3. Analyse your day

There will be things that you’ve accomplished and there will be tasks left undone when you analyze your day. So you must try to detach yourself from judgment while doing this exercise. You will have a few things to feel proud about and a thing or two that you’ll learn to do differently. It’s a win-win either way.

This will help you keep a track of your progress and your goals, and help you feel prouder of how far you’ve come the next day.

4. Listen to some music and relax

According to the American National, Sleep Foundation listening to music before sleeping can even help those with sleep disorders by boosting sleep quality. They suggest that you should listen to songs with a slow rhythm to ensure the effectiveness of this technique.

Music has the ability to soothe your frayed nerves and put your mind at ease. So, make yourself a little playlist and playout some soft tunes as you go to bed.

5. Have something nice to drink

No. we are not talking about chugging a glass of beer. We are suggesting drinking a glass of warm milk with honey. It will help calm you down and have a good night’s sleep. Chamomile tea also does wonders in making sure your sleep is uncompromised. Junk food, coffee, and alcohol are a big no if you want to feel physically good, first thing in the morning.

6. Take a break from technology

Do whatever needs your immediate response or attention like responding to emails and such, and then keep your gadgets away before you go to bed. Perhaps the reason you can’t sleep is because you are busy tweeting about it and that is not going to do you any good. Engage yourself in the activities mentioned above, spend time nurturing yourself, and go to bed on a calmer and happier note-and hence wake up feeling better too.