7 Things You’re Doing in Your 20s and 30s That Can Increase Your Risk of a Heart Attack

You might think that if you are in your 20s or 30s, you have plenty of time to start thinking about your heart health. However, research shows that heart attacks among younger people also.

Taking care of your heart health in your 20s and 30 does not only protect your heart but also helps in taking care of it in the long run. Young individuals, who are either pursuing higher studies or are working, are under stress to perform due to peer pressure. This mental strain can lead to unhealthy and erratic food habits. Add to that, long hours on the desk, not exercising, and erratic sleep pattern-and you’re just adding fuel to the fire.

Young women might also use oral contraceptive pills to avoid pregnancy. This makes them more prone to developing certain medical conditions which can increase their risk of a heart attack.

In fact, here are all the risk factors for heart disease that begin in your 20s and 30s, keeping a lid on which can give you good heart health later in life:

1. Increased stress

Stress is inevitable when one is young. However, what is in our control is how we react to it. If we take too much stress it could lead to various health issues. Hence, you should keep a positive attitude to keep your heart healthy.

2. High cholesterol

An erratic and unhealthy diet may cause elevated cholesterol levels which can increase our chances of heart disease and stroke. Obesity, lack of exercise, and too much sugar in your diet can be the cause of a stroke in your 20s and 30s. Lifestyle and dietary changes can keep cholesterol levels under control.

3. High blood pressure

An unhealthy lifestyle can cause high blood pressure. Young adults, with even slightly above normal blood pressure, tend to have heart-related problems later in their life. Therefore, you need to check your blood pressure at least once a year. If the blood pressure is even slightly high a consultation with the doctor should be considered.

4. Smoking

Mental stress either due to studies or a job can induce a habit of smoking. Apart from causing breathing problems and lung cancer, smokers are more likely to have a heart attack than non-smokers.

5. Obesity

Obesity rates amongst adults in their 20s and 30s are rising. Obesity increases the chances of a heart attack and it could lead to premature death. Therefore, it is best to choose a healthy diet over an unhealthy one. You should include nutrient-rich foods like vegetables, food, whole grains, and poultry to ensure they have a healthy diet.

6. Birth control pills

Oral contraceptives can increase blood pressure in women. It may not be an issue for some people. However, when someone has a history of heart disease in their family, then it can raise a problem for them.

7. Avoiding regular health checkups

Getting cholesterol levels and blood pressure checked regularly can help prevent heart diseases to a great extent. Therefore, it is best to get them checked on a regular basis.

To have a healthy heart, you should make healthy life choices and choose a primary care doctor who can help whenever needed. If you take these steps your heart will thank you later in life for taking good care of it. Eating right and exercising should be an essential part of your daily routine to protect your heart.

What Happens When You Skip Dinner? Here’s All That You Need to Know

There are so many of us, who juggle professional and personal commitments, often at the cost of our dietary and nutritional needs. While skipping meals occasionally might not have an adverse impact on our health, making a habit out of it or going to sleep on an empty stomach will certainly affect your health in many ways.

To begin with, skipping dinner could lead to nutritional deficiency in your body since you need micronutrients like magnesium, vitamin B12, and vitamin D3 for daily functioning. And if you continue this practice for long, you put yourself at the risk of becoming malnourished or developing nutritional deficiencies.

An empty stomach is harmful for your psychological wellbeing, general brain function, and decision-making abilities. As per research by The University of North Carolina, the brain runs on glucose, and skipping dinner may decrease your blood sugar levels. If you are irritable, fatigued, or have a lack of focus, you know the reason!

Moreover, contrary to popular belief, an empty stomach may lead to weight gain, as it increases the chances of overeating. That’s because you crave more food than usual, and can cause your metabolism to slow down, hence, reducing your ability to lose weight.

The slowing down of metabolism also impacts the muscle gaining abilities of the body. While we sleep, the body goes into repair and restoration mode, and this includes building muscle mass, converting protein to muscle, and repairing damaged tissues. Hence, if the body is deprived of enough nutrients and proteins to repair and restore, then there is a risk of losing muscle mass while sleeping.

Sleep is also impacted, if we skip dinner, as the body has low insulin levels that will negatively affect our winks.

That’s not all – your gastric and digestive health also goes for a toss, as an empty stomach will lead to the development of gas in the stomach due to the action of hydrochloric acid. This can cause a bout of indigestion and stomach irritation.

It is important to remember that balance is the key. Eating the right portion for dinner is essential not just for your bodily health, but also for your cognitive abilities!

Is Your House Cluttered? Here’s How It Can Affect Your Mental Health

It is a good sign that conversations about mental health are growing by the day. Even then, we want answers to several questions. For instance, what is it that affects your state of mind? Is it work stress or tension at home? There could be multiple factors, but there’s one that’s largely ignored-yes, it’s related to the clutter in your house. You might raise your eyebrows in surprise (or maybe shock), but this is true in every way. Haven’t we heard some people say that cleaning up their house makes them feel relaxed? Now, you know why!

Of course, no house can be completely free of disorder. But if it gets out of hand, it can cause several issues. You might lose focus or see your productivity go down. In several cases, it could also make you feel unhappy in ways you can’t even explain. Not many people admit to the fact that clutter is a big factor that influences mental health. That’s because it leads to unexplained anxiety that can also be debilitating at times.

So, let’s understand the negative impact of clutter in detail.

Why does clutter affect us?

To begin with, clutter may also contribute to depression, and there are studies to prove this. For instance, a paper published in the Personality and Social Psychology Bulletin found that women who lived in cluttered spaces were more depressed than those who stayed in restful homes. That’s not all, the former group of women also suffered from high levels of cortisol.

There’s another study by Princeton University that discovered that clutter can reduce focus in people. That’s because clutter is linked to negative emotions, including confusion, tension, and irritability. By reducing clutter, you can observe a drastic difference. That’s because it gives you a sense of control, and that’s important for sure.

Benefits of decluttering your spaces

There are several reasons why you must make an effort to de-clutter your spaces. To begin with, it doesn’t just help with your mental health but also physical health. According to a study conducted by Nicole Keith, a research scientist, and professor at Indiana University, those who have clean houses are far healthier than those with messy homes.

Decluttering also makes you feel that you have some control over your life. This is particularly helpful when you think everything else is uncertain in your life. There’s a study by the University of Connecticut that found that in times of extreme stress, people leaned on cleaning because it gave them a sense of control.

As mentioned above, cleaning and organizing your spaces can also help you enhance your focus, so the distraction is minimal.

Not to forget that a clean home can help reduce your anxiety. For instance, a study published in the journal, Mindfulness, found that people who were mindful when washing dishes reported a 27% percent reduction in nervousness, along with a 25% improvement in “mental inspiration.

What’s more, changing your bed sheets regularly and making your bed also ensures you get more rest. And as we know, more rest means a better mood.

How can you make decluttering a part of your life?

It’s all about taking small steps to make a huge difference. So instead of trying everything out together and overwhelming yourself, do things one at a time:

1. Allocate a time for when you want to clean your spaces. It could be every single day after work or maybe every alternate day. You can play your favorite music while you do that so that the cleaning becomes more enjoyable.

2. Visualize how your spaces will look neat and clutter-free. You will feel good in an instant, and it will help you organize your spaces better.

3. Divide the cleaning into parts. It isn’t possible to do everything in a day, so be slow and steady in your approach.

4. Ask your friends or family for some help.

5. Discard things that are of no use. You could even donate your belongings to an NGO.

6. Remember decluttering is not a one-off thing, it needs to be a part of your routine.

So, now that you know the importance of decluttering, keep this in mind and stay happier!

Here Are 7 Reasons Why You Should Think Twice Before Eating Frozen Food

We all love those bite-sized frozen treats, because let’s face it, they are quick to prep and are absolutely delicious. But we are forgetting one thing that depending too much on frozen food can be dangerous for our body.

Enjoying a non-seasonal delicacy is fine once in a while, but being addicted to frozen meat, fruits, veggies or other gourmet products is not a wise choice. The biggest reason being – most of them are not seasonal, and the nutritional quality is really very low.

But apart from this, there are seven huge problems that come with eating frozen food. Here they are:

1. Risk of diabetes

Starch is used to keep the frozen food items fresh. This starch helps in adding taste and texture to the food. The starch gets converted into sugar before digestion takes place. Any rise in sugar levels can put you at risk of diabetes.

2. Risk of heart disease

“Packaged or frozen food items contain trans fats that increase the risk of getting heart disease and are also linked to clogged arteries. This fat increases bad cholesterol (LDL) in the body and lowers the good cholesterol (HDL). All this contributes to heart illness. Sodium is also high in such food items, which can also raise cholesterol levels in the body,” reveals celebrity nutritionist Manisha Chopra.

3. Weight gain or obesity

Frozen food items are extremely high in fat. The ratio of fats to carbs and proteins in these foods is almost double, which is why they are loaded with calories.

4. Negligible nutritional value

Freezing food for a long time may kill some important vitamins and minerals present in the items. Hence, frozen foods are not as nutritious as fresh foods.

5. Doesn’t taste as good as fresh food

Fresh food obviously has a great aroma and taste, which frozen food doesn’t have. These foods may not even look good, in comparison to fresh food. The crunch and taste of fresh food cannot be matched by frozen foods.

6. Risk of pancreatic cancer

“Research shows that eating frozen food can lead to pancreatic cancer. Frozen sausages, salamis, or other items can increase the risk of contracting cancer. This is usually because of the preservatives used in these frozen food items. Corn syrup, present in frozen food, also exhibits carcinogenic tendencies,” reveals Ms. Chopra.

7. Elevates blood pressure

According to studies, frozen foods can elevate blood pressure, as they contain a high amount of sodium. Consuming too much sodium also increases the risk of other medical conditions like stroke and heart diseases.

Ms. Chopra reveals the shelf-life of frozen food

Food cannot live forever. Every food has a shelf life, just that frozen varieties stay on longer than fresh food. The shelf life of some frozen foods is mentioned below:

  • Vegetables – 3 to 4 months
  • Fruits – 4 to 5 months
  • Fish – about 4 months
  • Meat – 4 to 6 months
  • Ready-made food – 3 to 4 months
  • Dairy products – 2 to 3 months

“Always read and follow the instructions mentioned on the frozen food package. While microwaving, remember to cover the food with a plate in order to produce moist heat, which helps in killing harmful bacteria. Keep stirring, rotating, and turning the food while cooking, so that no cold spots are left,” suggests Ms. Chopra.

The last word

People with pre-existing health conditions like diabetes, heart problems, cancer, etc. should avoid eating frozen foods. Also, if one has a family history of such diseases, he/she should be extra careful about the quantity and frequency of eating frozen food items.

Take the Help of Almonds to Manage Your Blood Sugar Effectively

Diabetes can come knocking at your door and you might not even know you have it. Other than genetics, our lifestyle is the biggest culprit that pushes us towards this health hazard. But the good part is some simple hacks can help you avoid this monster. In fact, if you have diabetes, you can keep your blood sugar levels in check by adding one superfood to your diet – almonds.

From hair, skin to brain – almonds have everything that our body requires. The good news is that a recent study published in the Frontlines in Nutrition suggests that consuming almonds twice a day can help to maintain healthy blood sugar and cholesterol levels in your body.

The study adds that eating almonds shows promising results, when it comes to improving LDL-cholesterol levels, which further reduce HbA1c levels in just 12 weeks of consumption.

Almonds are low in carbs and nutrients like fats, magnesium, and fibre that help in improving the insulin functioning. This makes life easier for people with type-2 diabetes. In addition, almonds help to improve their metabolism, so that they don’t undergo any metabolic problems that lead to other health issues like BP, obesity, etc.

Here’s what makes almonds the king of superfoods

Almonds are loaded with:

  • Fibre
  • Vitamin E
  • Vitamin B2
  • Manganese
  • Magnesium
  • Protein
  • Copper
  • Phosphorus

Here are some more benefits of eating almonds daily

1. Almonds help in weight loss

Almonds are helpful in controlling your appetite. They will keep you satiated if you consume them in the morning, and snack on them in the evening. All because of the fibre and protein in them.

2. It helps in skin and hair repair

Vitamin E is the most important beauty ingredient. So, if you are dealing with any kind of skin or hair trouble, start noshing on almonds right away.

3. It helps in controlling your BP

Do you know the most significant reason for blood pressure aka hypertension? Well, it’s magnesium deficiency. And almonds have a whole lot of magnesium in them, which helps in regulating your blood pressure levels and avoid problems like heart attack and stroke.

There are many ways in which you can include almonds in your diet. You can soak them, dry roast them can have almond milk, can use oil, etc. All you need to do is consume almonds for sure.

5 Tips to Control Your Portion Size for Massive Weight Loss

The problem with our weight loss journey is not lack of exercise, but being unable to manage our diets. We all are well aware that exercise only has a 30 percent contribution, while the rest is dependent on what you eat. In fact, at times we do eat healthy food, but the quantity is skewed. That’s why it is important to understand the art of portion control.

Whether you want to lose those excess kilos, or just maintain an optimum weight, it is essential to eat in the right quantity, along with eating the right foods. Going overboard can make you pile on oodles of weight. Portion size is described as the amount of food a person puts on his/her plate in every meal.

Due to difficulties in recognizing the proper portion and serving size, the number of people suffering from obesity has increased at an alarming rate. Overeating happens due to boredom or extreme emotions that one experiences like euphoria, or even deep sorrow.

Moreover, it can also occur because of the wide selection of food items available nowadays to satiate our taste buds. Considering these triggers, monitoring portion size becomes the need of the hour. It is also important to monitor how much you eat in order to keep a track of your calorie intake. You need to know what your body wants instead of just consuming anything mindlessly.

Why is portion control important?

According to KanchanPatwardhan, a clinical dietitian and nutritionist, and Founder of Kanchan’s House of Health and Nutrition, these are the three most important reasons why you need to exercise portion control.

1. Helps with better digestion

You may experience discomfort, acidity, or burping due to indigestion, especially when you eat food in large quantities. Your digestive system will fail to function properly, as it is overloaded with food. Portion control is the key to dealing with bloating and cramping after meals.

2. Controlled blood sugar levels

Overeating can lead to impaired blood sugar levels, as your body tends to get overloaded with glucose. Ultimately, there is insulin resistance. Thus, eating in controlled proportions helps to keep your blood sugar levels within a normal range.

3. Promotes weight loss

Have you gained oodles of weight? Find it difficult to battle the bulge? Then, you will have to stick to mindful eating. Yes, it is imperative for you to practice portion control. Eating food in the quantity recommended by an expert will help you fulfill the dream of getting back in shape. You will be able to manage the calorie intake and those unwanted pounds. Thus, you will be able to nourish your body and become healthy.

“You will also be able to stay active and energetic when you eat food in moderation. You will also be able to keep obesity at bay. It is a no-brainer that obesity can further lead to problems such as diabetes, high blood pressure, high cholesterol levels, cardiovascular diseases, and stroke. Controlling portion and weight can help you prevent obesity and all the other diseases caused by it,” says Ms. Patwardhan.

But the big question is how to go about it.

Here are five simple tips to control overeating

1. Don’t forget to read labels on packaged food

Doing so allows you to monitor the serving size. Learn about eating in the right quantity. Try to stick to a sensible portion size. You can eat your favorite food but in a controlled proportion.

2. Don’t eat without measuring your food

Use measuring cups and spoons to monitor how much food you are putting into your mouth. Even a digital food scale can help you to eat appropriately, and control your calorie count.

3. Opt for small plates

Avoid using large plates, while having your meals, as you may end up eating food in large quantities. Using a smaller plate will make you feel satiated after eating. Also, avoid a second serving.

4. Journaling is helpful

You will be able to practice portion control when you note how much you eat in a day. Journaling will also help you to keep a record of what you ate in a day. Hence, it will be possible for you to alter your diet and will push you to incorporate healthy foods and reduce portion sizes.

5. Share your meals

If you are eating out at a restaurant with your family members or friends, share a meal with them instead of eating mindlessly. Doing so will help you exercise portion control.

So just don’t be dependent on exercise, because controlling your portion has a big role to play.

Hate Squats? Try Wall Sits for 5 Minutes Daily to Lose Weight and Tone Your Legs

You probably know all about how exercising can help enhance your fitness levels and help you with weight loss. And for this, nothing is better than a wall sit. Wall sit is generally used to build isometric strength and endurance. This exercise works your entire lower body: you’ll feel this move in your hamstrings, quads, and glutes. In fact, by engaging your core, wall sits help strengthen your abs too.

This exercise might seem simple enough, but if this is your first time, it might be very challenging. Otherwise, it is easy on your knees and back, and doing it for five minutes regularly can really do wonders for you. Much like plank and squats, wall sits can turn your body into a fat-burning machine. It is not a hidden fact that wall sit is often overlooked as a leg exercise, but do not underestimate the benefits it has to offer you.

Here are the benefits of wall sit exercise and why you should try this exercise on a regular basis:

1. Builds muscle strength

Primarily, a wall sit builds your isometric strength and endurance in the glutes, calves, and quadriceps. Because a wall sit focuses on the legs, it develops its strength and stability. And as you know, our lower body is an important area that helps in building up our overall strength.

2. It burns a lot of calories

A wall sit is great in the pursuit of weight loss, as it helps to shed calories quickly by keeping the muscles contracted for a long time through repetition. As you sit for a few seconds, your heart rate will increase, and the burn will be felt throughout the entire lower body. This will cause a spike in calories burned as your cardiovascular system begins to work.

3. Improves balance and flexibility

The focus of this movement is also to improve balance and flexibility by doing it regularly. Since the entirety of your leg will take the brunt during exercise, you can expect your balance to improve. And because it improves posture, your body will feel lighter and more flexible.

4. Improves core strength

Wall sits are an excellent exercise for core stability, which is why they can improve core strength. And because your core is engaged throughout the wall sit, it is a great way to develop abdominal muscles and you’ll notice your abs starting to tighten.

5. Strengthen your calf muscles

Wall sits put your lower body to test and work well to build lower body endurance and increase mobility. This especially happens when it comes to your legs and thighs, which will benefit the most from this exercise. When you practice, you will notice that holding a wall sit for long becomes simpler.

6. Boosts overall stamina and endurance

You can improve your overall stamina, endurance, and physical performance by doing wall sits regularly for just five minutes. Since doing wall sits helps to increase your lower body strength as well as abdominal strength, they can also help you increase your endurance.

7. Sharpens focus and relieve stress

Wall sits are simple enough, but the longer you stay in this pose, the harder it gets. All your concentration and willpower goes into maintaining a proper pose, which then helps to sharpen your focus and relieve stress.

How to do the wall sit exercise:

  • Lean your back against a flat wall.
  • Your feet should be shoulder-width apart and two feet away from the wall.
  • Slowly slide your back down, using the walk as support, engaging your core, and putting your feet forward.
  • Make sure you reach a 90-degree angle with your hips and knees.
  • Your thighs should be parallel to the floor and your knees shouldn’t extend beyond your toes.
  • Hold the position for 20 seconds or for as long as you can, hold it comfortably.
  • Keep breathing normally and keep your hands in a neutral position.
  • After you finish the rep, come back to the starting position.

This single exercise can benefit you in so many ways. You can begin your day with this or try it out whenever you get the time and vertical support for your back.

Stay Away From These 5 Foods That Can Trigger Inflammation in Your Body

Health-wise, we’re sure you might have come across this term ‘inflammation’ many times. But have you ever understood it properly? Well, if not then you should because this problem leads to many disorders in the body that are not just painful but traumatizing as well.

What is inflammation?

Simply put, inflammation is the way your body responds to irritants like bacteria, and viruses. To kill these alien organisms our body targets them with antibodies due to which redness, rash, and pain is experienced.

But due to our sedentary lifestyle and eating habits, our body’s prowess in this regard can go for a toss–with our immunity taking a hit.

According to nutritionists, food can also cause inflammation

Not every food aggravates inflammation. If you eat foods that are rich in macro and micro-nutrients then there are lesser chances of you getting inflammation.

“In chronic inflammation, your body loses its strength to fight back diseases as your immunity is on the lower side. That’s why if you binge eat junk food a lot then that’s a big problem,” says Ms. Priya Palan, dietician at Zen Multispecialty Hospital, Mumbai.

So peeps, if your daily diet is loaded with any of these five foods then there are high chances that you’ll be struck by chronic inflammation

1. Sugar

Well, there are no surprises here because too much sugar, especially refined sugar, isn’t good for your health. “They are just empty calories that have zero nutritional value. The main reason why inflammation and swelling happen after eating too much sugar is because of fructose. It affects the insulin levels in your body which disrupts the whole hormonal balance”, says Palan.

“If you crave sugar then you must go for natural options that are available in the form of fruits and nuts,” she says.

2. Fried foods

Trans-fats are one of the unhealthiest fats and all fried foods are loaded with it. “Consuming too much fried food will not just make you fat but it will also increase the inflammatory protein called C-reactive protein (CRP) in your body,” she explains.

3. Alcohol

“With alcohol again you are consuming empty calories that have zero nutrients in it. That’s why these calories are not absorbed in your body and it directly converts into fat. Plus, alcohol impacts your liver directly due to which inflammation rises in your body and you feel stiffness and pain in your muscles and joints,” she explains.

4. Pizzas and pasta

They are basically refined carbs that are high in calories. According to a study published in the journal Scientific American, refined carbs like bread, pasta, pizza, and burgers have a really high glycemic index. If you eat them in moderation then there is no harm; but if you are allergic to gluten or eat too much, then it increases the production of advanced glycation end (AGE) products that stimulate inflammation in your body.

5. Artificial sweeteners

You might be thinking that replacing your regular sugar with artificial sweeteners will help you lose calories. But too much of it will also lead to inflammation. “Artificial sweeteners are known to mess up your gut microbiome by disrupting the composition by decreasing levels of the good bacteria called Bacteroides. These are the bacteria which are known to control inflammation activity in your body,” she explains.

“If someone in your family has a chronic illness or any autoimmune disease like arthritis, etc then that person must avoid all of the above food items as it can make the disorder worse”, she concludes.

Make Note of These 11 Morning Stretches to Get Rid of Pain and Stiffness at the Start of Your Day

Everyone’s morning routines are different. They can range from sipping on a steaming cup of tea to a strong cup of coffee. For some, however, it is a morning exercise routine that they need. Turns out, we all need to make this a habit, given its benefits.

What is the first thing you do when you wake up? Most of us stretch our arms, legs, and core to get rid of the stiffness that has accumulated overnight. That’s because we spend hours without moving while sleeping, which is why the body has an urge to loosen up a little bit in the morning.

What if we tell you we have a hack for this? Yes, we’ve have some easy morning stretches that are a great way to awaken your muscles and get them ready for the day. In fact, these stretches can also help you manage your weight and prevent obesity. Plus, it is a positive way to kick-start your day.

So without any further ado, let’s get to the stretches you can perform in the morning:

1. Cobra to child’s pose

The cobra pose opens up the shoulder and neck, thereby improving blood circulation. This pose can also improve the flexibility of the upper and middle back. Moving from the cobra pose to the child’s pose stretches the chest, abdominal muscles, thighs, and hip flexor. So hold this quick stretching flow of cobra to child pose to get rid of the stiffness and pain.

2. Side-lying leg lift

Side-lying leg lift is one of the best exercises for two reasons – one, it helps to build strength in the outer thighs and hip abductors, and two, it relaxes your lower body muscles. You can do this one with utmost ease on your bed.

3. Pilates saw

If your body is generally very stiff and inflexible, then the saw exercise can stretch your back and shoulders. If the start position is uncomfortable or you are rounding into your lower back, try sitting on a block, so your sitting bones are higher than your heels until you have developed your flexibility.

4. Standing forward bend

Standing forward bend is a stretch for your abs that will not just help you tone your belly but will also bestow you with other health benefits. To perform the pose, bend down, touch the floor with your palms, don’t bend your knees, and make sure your forehead touches your knees. If you can’t touch your knee with your forehead, don’t worry. It will still stretch your hamstrings as well as your abdominal muscles, thereby improving digestion.

5. Triangle pose

This standing dip twisting triangle pose stretches the whole body. It helps to activate your core muscles, which aids in balance and stability. By stretching and lengthening the spine, this pose can reduce the stiffness in the spine and back, resulting in increased flexibility.

6. Butterfly pose

The butterfly pose can take time to perform but offers a whole lot of benefits. It can eliminate sluggishness and fatigue by releasing stress from your shoulders and stretching the lower back without much effort. This pose also targets the hips along with the groin, inner thighs, and knees. Make sure you move your chest forward to stretch your chest as well.

7. Plank

There’s a reason why the plank is the hot favourite of fitness enthusiasts. It is probably the most efficient and wholesome exercise to engage the core and strengthen the abdominal muscles. The best part? You can do it anywhere! The plank is a great way to stretch out the lower half of your body.

8. Upward dog

The upward-facing dog is an active pose that awakens upper body strength and offers a good stretch for the chest and abdomen. It also strengthens the shoulder, triceps forearms, and lower back.

9. Cat-cow pose

The cat-cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. In fact, it stretches the back, torso, neck and softly stimulates and strengthens the abdominal organs. It is a great pose to start with to lose your belly fat.

10. Warrior II

The warrior II pose strengthens the shoulders, arms, feet, ankles, and legs, and stretches them. This stretch will help to improve blood circulation in the body, especially in your joints and muscles.

11. Neck stretch

Stretching helps to get rid of the grogginess we struggle with when our alarms go off. Moving our necks can relieve tension or tightness around it, helping to wake up your brain. Plus, neck stretches can soothe your pain.

Mornings are the best time to exercise because performing them in the morning offers a plethora of benefits. So, grab your yoga mat and perform these simple but effective stretches to kickstart your day.

Looking to Increase Your Vitamin K Intake? These 6 Foods Can Help

Essential nutrients such as vitamins play an important role in our general wellbeing and fitness. A balanced diet containing a variety of vitamins helps with your body’s upkeep and in building immunity and strength. Vitamin K is one such nutrient that should be part of your regular dietary intake.

Here’s why vitamin K is important for your body

Vitamin K is a crucial fat-soluble vitamin containing prothrombin, that helps prevent blood clotting, improves bone metabolism, and regulates blood calcium levels. Vitamin K is also helpful in improving episodic memory in older adults and is beneficial in keeping blood pressure lower by preventing mineralization in the arteries.

In case of its deficiency, you may experience bleeding gums and clotting. Vitamin K deficiency could also reduce bone mineralization and contribute to osteoporosis.

Here are vitamin K rich foods you can include in your diet

These foods can easily be included in your regular diet and will help increase your vitamin K intake:

1. Broccoli

This power food is packed with vitamin K, as well as fiber, protein, iron, potassium, calcium, selenium, and magnesium. Therefore, from improving bone density to muscle building, broccoli is the undisputed wholesome goodness champion.

2. Banana

This delicious fruit is packed with vitamin K and other essential nutrients that help with digestion and weight management. Vitamin K present in bananas is easily absorbed by the body and helps metabolize carbohydrates and fats, turning them into energy. It also removes unwanted chemicals from the liver and kidneys and maintains a healthy nervous system.

3. Avocados

Avocados fight inflammation, improve cholesterol levels, and are a great source of vitamin K and magnesium. This fruit also contains potassium and is an excellent source of fiber, thereby helping you to stay full for longer durations of time.

4. Blueberries

Blueberries are low in calories and packed with nutrients and antioxidants. Vitamin K and the antioxidant content of blueberries help reduce risk factors for heart disease, lowering LDL cholesterol levels and blood pressure.

5. Nuts

Almonds and cashews contain high amounts of vitamin K and magnesium, and are beneficial for heart health and reducing appetite. Nuts also offer monounsaturated fats that improve blood sugar and cholesterol levels and have anti-inflammatory properties.

6. Eggs

Besides being rich in proteins, eggs contain essential nutrients and minerals such as vitamin K, folate, and selenium. Eggs are the ideal food to provide the adequate amounts of nutrients needed by the body for optimum muscle growth and maintenance of bone strength. In addition, eggs help increase levels of high-density lipoprotein (HDL), also known commonly as “good cholesterol”. Higher levels of HDL can help reduce the risk of heart disease.

So, try including these foods in your daily diet and increase your vitamin K intake through natural methods.