ItsHealthyPoint Blog

How You Can Maintain Your Health This Winters?

2018-11-28

How You Can Maintain Your Health This Winters?

With shorter days and colder weather, finding the motivation to stay healthy and fit can be difficult. Chilly winter weather affects more than just your wardrobe and heating bill. Your body also experiences changes in energy levels, metabolism and even food prefer.

While the winter season might increase the risk for weather-related injury, the biggest risk to our overall health is a lack of attention to diet and exercise routines. Sticking to a healthy diet won’t only prevent you from picking up winter illnesses, but it can help maintain your immune system to better protect you.

Here are some winter tips to show you how to stay healthy and fit during winter’s colder months:

1. Drink more water

Staying hydrated doesn’t just quench your thirst, it also helps regulate body temperature and is essential to the function of cells, tissues and organs. Cold weather and dry winds make your skin extremely dry. Staying hydrated helps in maintaining your body moisture and prevents dryness. Drinking plenty of water helps our body to digest food easily during the winters. Drink at least 12-15 glasses of water every day.

2. Boost your immunity with spices

Cold weather suppresses your immune system which leaves you vulnerable to viruses and infections. Spices are known for its medicinal properties and all you have to do is add spices to your meals and soups. Some of spices you must add to boost your immunity are turmeric, garlic, black pepper, cardamom, clove, cinnamon, etc. Everyday drink turmeric milk at night to fight of your cold & cough.

3. Eat more winter fruits & vegetables

From seasonal vegetables to hearty soups, stay nourished this winter. Top up your immune system by eating antioxidant-containing fruit and vegetables that are important in ensuring you’re getting healthy nutrients. Spinach, kale, Swiss chard, squash, carrots, beetroot, turnip and oranges are all delicious during the winter. Incorporate these items in the form of salads & soups into your regular winter diet.

4. Nuts & Seeds are must for winters

Seeds and nuts have nutrients that the body requires during winters, as its cold outside, so taking these seeds and nuts will keep your body warm and healthy too. Nuts & seeds are rich in heart-friendly mono- and polyunsaturated fats which are beneficial to the human body. You can also start your day with some hot meals, adding nuts & seeds to the meal. Take them and protect yourself from the winter dryness of the skin, cold, cracked heels, chapped lips, etc. Some of the nuts and seeds you can consume this winter are flaxseeds, walnuts, almonds, groundnuts, pumpkin seeds, etc.

5. Sip on herbal teas

As the cold weather settles in, there is nothing like a hot cup of herbal tea to take winter’s edge off. Herbal teas have long been considered warriors in the battle against bad health. Ginger, tulsi, mint, even pepper and cinnamon are all extremely healthy, landing a strong upper cut against illness of any kind. Herbal teas are not actually teas (hence they have no caffeine), but rather a decoction or infusion of herbs and spices.

6. Get some sunshine

As the days grow shorter and cooler and we’re less likely to be outside, we are getting dramatically less day-to-day sun, which can affect our health and our mood. Just 10-15 minutes a day will give your body the message to make more vitamin D, and it’s likely to boost your bone health too.

7. Don’t skip workout

Cold weather equals lethargy. Save electricity and an expanding waistline by heating your body up naturally with a workout. Regular exercise strengthens your immune system so it can fight off bacterial and viral infections. This becomes particularly important in winter when colds and flu rear their ugly heads. Go for a 20 mins walk outside, practice indoor exercises & yoga to stay this winters

Bottom Line

Don’t let the convergence of chilly weather, short days and flu season get you down. Try changing the way you eat and drink to combat the winter blues with these easy ideas to give you more energy from morning to night.

EAT RIGHT DURING EXAMS TO PERFORM BETTER

2019-03-01

EAT RIGHT DURING EXAMS TO PERFORM BETTER

Did you know that what you eat and drink can affect your exam performance? When studying for exams we can be inclined to stay up late, and forget to eat and drink properly because of the stress. The right food and drink can energize your system, improve your alertness and sustain you through long exam hours. On the other hand, the wrong dietary choices can make you feel sluggish and jittery

There’s no denying the fact that diet plays a vital role in brain health. It’s important for students to eat healthy to fuel their body, boost performance in the class or exams.

Here are some good dietary tips for exams, the one that will help you fly and score high!

1. Have a healthy & wholesome breakfast

Breakfast is the most important meal of the day. Breakfast, if done right, will give you sustained energy for the long study sessions, or for the three-hour exam window. The idea is to get some protein, calcium, fibre and essential vitamins and minerals. So, a bowl of cereal with milk and a piece of fruit would do the trick. Or try a cereal bar with milk.

2. Eat small and frequent meals

Skipping meals is very unhealthy generally as well. But during exam times, skipping meals can lead to illness, irritability and low energy. Eat smaller frequent meals to ensure a steady stream of energy and have a calming effect on the brain. Avoid large meals. Having 5/6 small meals instead of 3 large ones will keep you balanced throughout the day.

3. Stay well hydrated

One of the best ways to maximize your focus is to stay hydrated. Even mild dehydration can lead to tiredness, headaches, reduced alertness and diminished concentration. Drink plenty of water and keep hydrated. Keep a sipper or water bottle on your study desk and carry it around with you. Coconut water, buttermilk, milky drinks, some special teas like chamomile tea can not only help meet the recommended fluid intake but also help in providing nutrients and provide a sense of calm.

4. Do snacking the right way

Keep a stock of healthy snacks, like almonds, roasted sunflower or flax seeds, roasted fox nuts, popcorn, oatmeal, eggs, unsalted pistachios or even peanuts in your room. Anytime you feel hungry or drained, just grab a handful of these healthy snacks and gobble them up for an energy boost.

5. Include omega 3 rich foods

The omega 3 essential fatty acids in particular are one of the most beneficial group of nutrients for your brain. They also play an important role in memory, concentration, even relieving depression. Sources of omega-3 fats in the diet: Oily fish like salmon, mackerel, tuna, halibut, trout; seeds like flax, chia, melon seeds, sunflower also provide omega-3 fats. You can make a powder of the seeds and nuts and drizzle them over soups, dals, salads, chapati flour, oatmeal and smoothies.

FINAL WORD.

The better the fuel your brain gets, the better you’ll study. Whether you are studying or about to take an exam, eating right, carrying healthy snacks and plenty of water will greatly aid your concentration levels and give you lots of energy. Remember, a poor diet will affect your sleep, your mood and will leave you struggling to focus, so start preparing your favorite healthy snacks!

5 Brain boosting foods to help you perform better during exams

2019-03-06

5 Brain boosting foods to help you perform better during exams

Board exams have already started and it is the time of the year when you have to prepare for a mental marathon. So, while you are studying hard for the exams, one thing that often gets side lined is proper food and good nutrition.

The brain needs a lot of energy to carry out its tough work. It also needs nutrients to maintain its stability and proper function. For students, what the brain needs is to have more focus and concentration in times of exams and activities. Sure, a little stress eating is fine here and there, but did you know there are actually some foods that will help you study?

Five brain foods that not only fill your belly, but feed your brain as well, enabling you to get better grades: -

1. Walnuts

Walnuts are a power house of energy, vitamin E, omega 3, magnesium, manganese and copper that help in maintaining brain function & nerve function to the optimum level. From increasing mental clarity and memory power to reducing insomnia, walnuts help you with everything. Just a handful of walnuts a day could be a way to improve your memory.

2. Pumpkin seeds

Pumpkin seeds are loaded with zinc! Zinc helps improve memory and critical thinking skills, so be sure to grab a handful of these seeds in the morning. These little seeds are also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin.

3. Eggs

Rich in proteins, eggs are of vital importance when it comes to improving your memory function. Egg is a super food that contains all nine amino acids. Egg yolk contains choline, which boosts memory function. Eggs are rich in vitamin B12. This vitamin is widely considered to be the best when in need of energy. Have an exam in the morning? Consider having an omelet or egg sandwich before you go.

4. Dark chocolate

Dark chocolate is full of flavonoids, which have antioxidant and anti-inflammatory properties. Dark chocolates are rich source of iron, fiber and magnesium. Eating dark chocolate will improve blood flow to your brain, which can result in improved memory. It will also improve the function of heart. The darker the chocolate, the more benefits your brain will receive. Just be sure to consume in small quantities!

5. Berries

Pop a handful of colorful berries in your mouth as you prepare for your next test or exam. Berries of all kinds – blueberries, strawberries, raspberries, and blackcurrants – usually make it to the top of any brain foods list. They are bursting with flavonoids, a group of potent antioxidants that may boost memory function.

Final Word

Most people choose their food depending on taste, convenience or their waistline but eating for a healthy brain is really a lot smarter. You need to ensure a constant supply of nourishment to the brain, every single day! So, if you want to nurture your think-tank, along with the healthy & balanced diet start incorporating these brain boosting foods into your diet today.

Few ways to stay hydrated effortlessly this summers

2019-05-20

Come summers, temperatures begin to soar high leaving everyone feeling fatigued, sweaty and messed up. Dehydration can cause fatigue, headaches and contribute to serious health problems like heat stroke if it is not addressed. You see, our bodies are 60% water by weight, and proper hydration is absolutely essential for our overall health. After all, the water we consume optimizes blood pressure, regulates body temperature, lubricates joints, moves waste out of the body, and aids in digestion.

Staying hydrated is the most important factor to keep going in this sweltering heat and maintain good health. Water is the most important, and often most forgotten nutrient. The key to staying hydrated is to drink plenty of water. But sometimes that is easier said than done. When you’re thirsty, your body is already dehydrated. So it’s important to drink water regularly even if you don’t feel particularly thirsty. Keeping a glass of water with you at home and carrying a water bottle when you travel are good reminders to replenish your fluids regularly.

While water is the utmost important drink to quench thirst, you can try other healthy ways to hydrate yourself that not only satisfy your thirst but also keep your body cool.

1. Coconut water: Packed with electrolytes, coconut water can be incredibly refreshing on hot days. You will feel refreshed when you just sip some coconut water on a hot sweaty summer noon. There can’t be anything better than to drink coconut water – the powerhouse of nutrients, minerals and electrolytes. It is extremely low in calories and a powerhouse of nutrients with potassium, sodium, calcium, magnesium, zinc, amino acids, etc.

2. Cooling herbal teas: To stay hydrated, try to drink plenty of cooling herbal teas that contain peppermint, hibiscus, chamomile, licorice, fennel, rose etc . From detoxifying the body and reducing stress to aiding digestion and boosting cognitive function, herbal teas are steeped in health benefits. These herbs have a soothing effect on your thermostat and will help to rehydrate you. Herbal cooling teas are a great alternative to caffeinated coffee, tea and sodas which are also high in sugar and sweeteners. Herbal teas are full of antioxidants, which is a healthy option of hydration.

3. Infused waters: Apart from being delicious and refreshing in taste, infused water is loaded with nutrients that are essential during summers. Moreover, it also helps in increasing your metabolism, having a good body shape, gives more energy and gets rid of toxins in your body. Try making your own infused water to fight the heat this summer and refresh yourself and have a great summertime. Some of the infused waters you can try are watermelon mint, coriander water, basil strawberry water and many more.

4. Eat your water: A lot of fresh fruits and vegetables have an extremely high water content, which helps keep the body hydrated. There’s actually an added bonus to consuming hydrating foods since many are also rich in antioxidants, vitamins, electrolytes, and fiber that are great for health. The key is to “strategically hydrate” by eating your water throughout the day. Some of the high water foods include cucumber, zucchini, watermelon, celery, kiwi etc.

5. Buttermilk (chaach): Buttermilk is an instant natural refresher drink that you can have especially in summers. Buttermilk provides essential probiotic vitamins and minerals that get depleted due to the intense summer heat. The carminative properties of spices coupled with soothing and refreshing properties of buttermilk improve your digestion. Packed with electrolytes and lots of water, chaas is the best thing you can give your body to fight dehydration.

Final Word: Staying hydrated in summer can go a long way in keeping you healthy. Beat the heat and stay healthy by drinking more water.

5 Healthy Office Snacks To Eat At Your Desk

2019-06-12

Sitting at your desk all day can wreak havoc on your body. Desk jobs may contribute to weight gain and obesity because of their sedentary nature. However, preventing weight gain is as simple as eating a healthy and balanced diet and getting enough exercise.

Snacking in the office is almost obligatory. With at least 8 hours spent in the same room, sat in the same chair, and staring at your computer, it is only natural that your brain hankers for a distraction and/or energy boost. There are phone calls to make, papers to file, and meetings to attend. You know how it goes! But healthy snacks can help you stay on your A-game, no matter how crazy it gets. Snacks are an integral part of a healthy diet; they help keep hunger at bay between meals. Don’t snack on chips, candy or other junk foods; instead, choose foods that are low-calorie and filling.

A good work snack can make the difference between providing energy and making you lethargic. Here’s how to battle the junk food temptation with these smart choices:

1. Whole fruit: Fruit is the perfect grab-n-go snack. It is a low calorie, high fibre snack that will keep you full and keep that junk food craving at bay. Apples, oranges, kiwi, papaya, peach and bananas are examples of fresh fruits that will keep well on your desk. It is a filling snack and high on fiber and vitamins. Eating whole fruits as a snack will provide an extra dose of vitamins and minerals. Avoid fruit juices as they are high in sugar.

2. Fox nuts: Fox nuts are ideal snack for those watching their weight. Makhana, or fox nuts, are said to be low in calories and high in fibre and protein content. They are low in cholesterol, fat and sodium. This makes them an ideal snack to satiate those in-between meal hunger pangs. So next time when you feel hungry in evening a handful of Makhana can give you truckloads of benefits as compared to a Vada Pav or paav bhaaji. Roast them and add a dash of black pepper to it. You could add a drop of ghee to give it some flavour.

3. Roasted chickpeas (chana): Handful of roasted chana in your office desk can do wonders. It will boost your energy, which can add more productivity to your work. One of the best protein-rich snacks is roasted chana. They give you an amazing crunch along with high-protein and fibre content that can curb your appetite. Plus, it is not a difficult snack to munch on during office hours. Handful of roasted chana is great to munch as a snack with tea late afternoon or evening. Naturally fat-free and sodium-free, they lower your risk of heart disease and colon cancer.

4. Sprout salad: Sprouts abound with antioxidants, proteins, vitamins, minerals and amino acids. You could use chana, mung, bengal gram to use as sprouts. This low in calorie and high in fibre snack will keep you full for a long time. You just need to add lemon juice, chopped tomatoes and cucumber, salt, pepper and red chili powder to sprouts. Eating sprouts regularly can effectively help in weight loss by its filling properties and being low in calories. They are helpful in reducing blood cholesterol levels and detoxifying blood.

5. Handful of nuts: When we say nuts, you should think health! Nuts like almond, hazelnut, walnut, and pistachios are enriched in fiber, healthy fats and protein. So, you should always carry a small container filled with nuts and eat a handful of them whenever you feel hungry! Keeping a bag of different nuts in your desk is a perfect way to have a healthy snack at hand. Nuts are a really good, nutritious snack, but they are high in calories, so try not to eat them all day long. Limit yourself to a handful of nuts a day.

Bottom Line: Having healthy snacks on hand at work is a great way to stay energized and productive. Of course, don’t forget about water. Staying hydrated throughout the day will help you focus and concentrate. Now going to work need not warrant a break in your diet. Try these delicious and easy-to-make snacks to answer those unwelcome cravings!

Powerful Health Benefits Of Chamomile Tea

2019-07-01

What is the first thing that comes to mind, when you want to break free from the monotony that life offers? Well a hot cup of tea or coffee is the most easily accessible stress buster you can go for.

Well, switching to Chamomile tea can be a healthy choice and its natural healing agents make it a miraculous stress reliever. Chamomile is a daisy - like flower, which is dried and used to make herb infusion serving medicinal purpose. Chamomile tea is made with the infusion of these chamomile flowers and is known to be healthy and caffeine-free. Furthermore, chamomile tea is loaded with antioxidants that may play a role in lowering your risk of several diseases, including heart disease and cancer.

Chamomile tea has long been a source of calm before bedtime, but this tea is so much more than just a soothing night cap! It offers multiple health benefits for your entire body, which makes it worth investing in for optimum health.

Here are just a few of the ways that a warm cup of chamomile tea can improve your health and mind:

1. Helps you sleep better: Struggle to sleep? End your day with a cup of chamomile tea. Chamomile tea relaxes nerves and soothes the nervous system, therefore helping you sleep better. It lacks the addition of caffeine, and is best consumed 30 minutes before sleeping. Chamomile tea contains an antioxidant called apigenin, which may help initiate sleep.

2. Relieves menstrual cramps: Chamomile Tea contains compounds that can actually help to relieve menstrual cramps and bloating. This is because the tea can help to increase glycine in your body, which is a chemical that relieves muscle spasms and acts as a nerve relaxant to help your body relax. It is more efficient in reducing premenstrual pains if you start drinking the Chamomile tea a couple of days before your period comes!

3. Relieves stress: After a bad day, just sit and enjoy a cup of warm chamomile tea. One of the most common reasons for tea consumption is the powerful ability of its ingredients to aid in relaxation. Chamomile tea increases serotonin and melatonin in the body, two hormones that work to alleviate feelings of stress. Chamomile tea can help reduce stress and anxiety thanks to its warm, soothing nature. For the best results, drink one to two cups of chamomile tea daily or when feelings particularly stressed out.

4. Boosts immunity: If you suffer from frequent colds and coughs, chamomile tea should be your go-to solution. For an extra boost, try adding a little fresh ginger to your cup of chamomile tea. The aromatic scent of chamomile helps to clear congested sinuses, and the anti-bacterial properties work to defeat any unwanted bacteria and viruses that wreak havoc on your immune system. The high content of antioxidants in the chamomile tea helps in boosting your immunity against the bacteria and viruses.

5. Improves digestion: Chamomile is wonderful at soothing an upset stomach. The antispasmodic properties in this tea helps in improving the digestion-related disorders like diarrhea, gas, acid reflux, IBS etc. It also relaxes the muscles of the stomach and intestines and alleviates the gastrointestinal disorders like pain and anxiety. Chamomile tea reduces bowel issues, promotes healthy digestion and provides relief from gas and bloating. Drink tea twice a day, in the morning and the evening to relieve pressure and pain.

Bottom Line: These benefits say it all – chamomile tea is nature’s gift to us! So, don’t wait. Known most commonly as a tea for relaxation and unwinding after a long day, chamomile packs a punch when it comes to keeping your mind and body healthy. Make Chamomile tea a part of your daily routine to reap the benefits.

Reasons To Exercise Daily

2019-07-07

Do you exercise regularly or live an inactive life? We live in a culture where a sedentary lifestyle has increasingly gained popularity, predisposing us to many health complications. You know you should exercise. It is been ingrained in your head since you were a kid — you can probably still hear the haunting shrieks of your parents yelling, “Turn off that PUBG game and go outside!”

Most people believe that weight loss is the major reason to exercise, however, it benefits different parts of your body and life. A daily exercise regime can do wonders for your health. From mental-health to physical fitness, exercise can help you live a healthier and happier life. Research has found that the key to a healthy lifestyle is 30-40 minutes of exercise a day. Whether it is working out in a gym, brisk walking, jogging, swimming, riding a bike, or playing a sport, any kind of physical activity releases chemicals called endorphins which trigger a positive feeling in the body.

Want to feel better, have more energy and even add years to your life? Just exercise. Whatever your excuse, here are some reasons to start exercising today:

1. Better sleep: If you suffer from poor sleep, daily exercise can make the difference. Exercise helps you sleep better at night and fights insomnia. Regular exercise provides improvement in quality of sleep, longer sleep duration and feeling rested in the morning. Just don’t exercise too close to bedtime.

2. Stress reliever: We all have stress in our lives. There is nothing better than a regular exercise to release your stress. Exercising is one of the fastest ways to clear stress hormones out of your system. It will help you relax and calm down. Just start 30 minutes exercise today and fight your stress and kick it out of your life.

3. Energy booster: Feeling sluggish, tired, and sleepy? Skip the extra cups of coffee and hours of sleeping in, and start exercising. Exercising delivers oxygen and nutrients to your whole body helping it to work more efficiently and boost your endurance. So, combat fatigue while you boost your energy with regular exercise.

4. Better bone health: Physical activity is one of the best ways to keep your bones healthy, whether you are young or old. Regular exercise promotes bone formation and may prevent many forms of bone loss diseases like osteoporosis and arthritis. Exercise is known to increase bone density and improve overall bone health. Walking is a good weight-bearing exercise to maintain bone health.

5. Better body posture: Good posture is important, and one of the best ways to fix your posture is to exercise the muscles holding you back. Regularly exercising your abs, back, and other muscles can go a long way into fixing your posture, both sitting and standing. Exercise on a regular basis to build flexibility in the body. Just a few minutes a day of deep stretching can make a difference.

6. Healthy heart: Exercise is good for your heart! It helps maintain a healthy blood pressure and improves circulation. Regular phyical activity makes your heart, like any other muscle, stronger. Regular exercise protects from heart disease by lowering blood pressure, increasing levels of good HDL cholesterol, reducing levels of bad LDL cholesterol, and preventing blood clots formation.

7. Healthy weight: Exercise can help keep your body at a healthy weight. Exercising increases our caloric expenditure, which helps us lose weight or maintain our ideal weight. Regular exercise also helps to increase your metabolic rate.

Bottom Line: Now that we have discussed some significant reasons why exercise is so important, you need to set a goal for yourself and include any form of physical activity in your daily routine.

Ways to deal with stress and anxiety during the coronavirus outbreak

2020-05-18

As the events surrounding the Coronavirus (COVID 19) outbreak unfold, it is understandable that you might begin to feel stressed. Staying at home all day can be tiring, boring and stressful. First, know it is normal to feel stressed! Fear, worry, and uncertainty about your own health status, as well as that of your loved ones, is common. Believe it or not, the amount of stress you take has a direct impact on your health.

Coronavirus lockdown is stresful! But it is important to care of your mental health during such situation. Do not let this Coronavirus outbreak get to your minds. Prioritizing a few beahaviours durung this crisis can go a long way towards increasing your psychological well-being and also strenghtening your immune system.

Here are a few tips to help you deal with stress or anxiety during the COVID 19 lockdown:

1. Practice Deep Breathing: The way you breathe affects your whole body. Breathing exercises are a good way to relax, reduce tension, and relieve stress. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body.

2. Watch What You Eat: Stress can adverse your eating habits. Diet is as important to mental health as it is to physical health. Stress makes our brain deprived of energy and we feel to eat those chocolates or desserts, so hold on and try taking a few minutes for a small, healthy snack like nuts or a piece of fruit to fill you up.

3. Exercise Regularly: Regular exercise can lower stress to a large extent. This is due to the release of endorphins in the body. Taking a brisk 10 minute walk when we are extremely anxious can help calm down those nerves to a large extent. Do some stretching to release your stress.

4. Connect With Others: It is very important to connect with your loved ones during this pandemic time. Fear and isolation can lead to depression and anxiety. Reach out to family members, friends and colleagues regularly via phone, text, face time or other virtual platforms. It will help you undergo stressful times and also lower your anxiety.

5. Unplug From Social Media: Have Corona time twice a day for 30 minutes just to stay informed about the situation via reliable sources, but limit your news and social media intake to avoid stress and anxiety. Avoid Whatsapp forwards to keep your stress at bay.

6. Maintain a Proper Routine: Even if you are stuck at home, always make a point to follow a regime. A routine provides a structured and organized way of living. Wake up early in the morning. So, follow a daily routine and set a time to sleep at night and when to wake up. Waking up early is not just healthy for your body but is also beneficial in improving mental health.

7. Practice Gratitude: When stressful situations occur, we always think negative. Instead practice gratitude daily. No matter how small, but say thank you. Thank you that you are safe at home, healthy body you have, good food to eat, good air to breathe.

8. Find Things To Keep You Busy: Make time for hobbies, interests, and relaxation. Pick up a hobby like gardening, trying out new recipes, singing, dancing or whatever you like. Find things to keep you busy (whether it’s constructive or creative) to help lift your mood.

Bottom Line: So, if you consider all these simple ways, they can push you in the direction of handling the pandemic stress in a better manner. Stay Safe! Stay Home!