Health
Travel health

YOU are responsible for YOUR health

Being healthy, achieving your body goals, working on yourself – everything is just one person’s responsibility, and that person is YOU. You can watch a ton of videos on exercise, you can read a lot of material on the benefits of yoga, you can listen to every podcast on eating right, but if you are not applying any of that in your daily life then it is meaningless.

“Doctors won’t make you healthy. Nutritionists won’t make you slim. Teachers won’t make you smart. Gurus won’t make you calm. Mentors won’t make you rich. Trainers won’t make you fit. Ultimately, you have to take responsibility. Save yourself.” -Naval Ravikant

Inaction leads you nowhere, your health is no different. Unless you make lifestyle changes, you aren’t going to see long-lasting positive changes in your health. The changes you make don’t have to be big, every small step counts. It can be waking up early, or drinking more water, or doing 15 minutes of yoga in the morning.

As long as you are bringing in positive lifestyle changes, you will see results. You can join a gym, you can take classes, you can have a dietician, you can visit different experts but you give up on everything in a few days or as soon as you step out of the establishment, it is as good as doing nothing.

You can’t keep up your junk food and processed food eating habits and then wonder why you aren’t losing weight even though you have started running every day. A balance of everything is essential. Having a proper, well-balanced diet is a solution to a lot of problems. Start by what you intake – decrease the amount of unhealthy junk you put in your body, start counting calories and including things that your body lacks.

While protein shakes and juices are great, don’t forget that our body is still made of water. Don’t forget to drink water. If anything, start by increasing your water intake. Develop a habit of drinking more water than you currently are if you don’t drink enough. Try reducing your takeouts from 5 days a week to 3 days a week to 1 day a week. This way it won’t be a massive change to your routine, and you will slowly be cutting your unhealthy habit away.

Batch cooking works the best if you don’t have time to cook every day. You can take one day out to prepare meals for the rest of the week so that you will have something healthy readily available to you, and won’t have to rely on takeouts and fast food.

Final Thoughts

Being responsible for your health doesn’t mean that you have to spend big bucks on going to specialists and buying healthy stuff, taking membership to gyms or hiring a personal trainer. It doesn’t mean giving up everything you love. It means moderating the things you put in your body, it means listening to your body – giving it what it lacks and working on keeping it in the best shape possible. How well you take care of your body will be apparent from how much your body will work for you.

Health, How To
cooking

How Batch Cooking Can Help You Have a Healthy Diet

In today’s times, everyone is busy trying to achieve their dreams, run a business, manage a family, aim for something, etc. The start-up culture is on the rise. People are putting in as many hours in their work as possible has become a normal culture. Even 9-to-5ers put in extra hours just to get the promotion sooner or to get a hike in their salary. 

One thing that is suffering is the most is our health. Our eating habits are wild, with no proper schedule and no balanced diet. Fast food is easy and convenient for the rat race we all participate in. When you have no time to cook during the week, batch cooking is the best way to ensure that you have healthy food and always have something to eat. 

All you have to do is take some time out of your weekend to make sure you eat well for the week. Just imagine the amount of stress regarding the food you will forego and how much time and energy you will save overall.

People have started focusing solely on moving forward in their careers and will sacrifice anything for it. It is a good thing but not when it costs everything: your health, your life, your relationships.

Let’s focus on the health aspect today. Let’s say you work non stop- no time to eat or sleep. Your body gets tired, doesn’t get proper nutrition, falls sick, and then you stop working and spend all that you have earned in getting back in shape. Is it worth it?

I understand that you don’t have time to cook meals, so you resort to takeouts or packaged fried junk. Trust me, I have been there. What we don’t realize is that they might be quick fixes, but processed food, fried food, and everyday takeouts will take their toll on your body. One solution to that is batch cooking.

Batch cooking means preparing or cooking larger portions of a variety of dishes that can be mixed and matched to create different meals throughout the week or eaten as it is. Most people do it on Sundays to prepare for the week. Some people like to break it down and do this on Sundays and Wednesdays so that they can get more variety.

All you have to do each day is pull out the meal out of your refrigerator and heat it or maybe if it is something that you can just grab and go then more props to you. You will be thankful to your weekend self for taking a few hours out to save so many hours and headaches throughout the week, and your stomach will be thankful for not getting the onslaught of junk food and cheap takeaways.

Because you already know what you are going to eat, it will save even more time and stress during the week. You will be eating healthy home-cooked food and will also save money because you are not eating out anymore. It is a win-win situation.

Health
nut

Why Including Health Nutrition in School Curriculums Has Become a Necessity

Today’s time is full of people dreaming to have their own startups and be entrepreneurs. If not that, then they spend hours on a desk working for a better future. In the race of working toward what we consider a better future, we often forget that our body is what we will be living in in the future.

Money and career success isn’t the only thing that makes the future. Along with a high standard of living, a better YOU should be a priority as well. Someone who has a promising professional life and a great social circle usually will miss out on sleep. Never in the history of the human race have we used so little energy on a daily basis. 

Most of the population spends their entire time sitting down – in front of their laptop screen or office desks doing paperwork, and then when they get downtime, it is still spent in front of screens – watching movies and shows. Netflix and chill have become a universal norm. With the world moving so fast, a person hardly gets time to relax his body. 

This leads to many health problems. Obesity and diabetes rates have risen dramatically over the last decade because of this technological driven sedentary lifestyle and the lack of proper guidance while in school.

Why school you ask? We are taught most things in school – what’s important and what we should focus on. While the importance of having a good career is drilled into our minds, the importance of good health is seldom forgotten. 

People don’t even know what they are eating or what they should even be eating. Most of us are too reluctant to get our regular health checkups, and everybody is either too busy or too lazy to work out and stay fit. 

It is vital for everyone to have knowledge about their bodies, important hygienic exercises, and essential first-aid practices – this should be one of the basic training we get. If we teach our students about health and nutrition, maybe we’d all be a lot healthier, and our medical system would be less overwhelmed – we will dodge a lot of health problems we face today because of a lack of awareness.

It is necessary for students to realize their passions and to know the effective strategies of job hunting and interviewing, but it is also essential for them to realize the importance of nutrition and exercise. Success, happiness, and a feeling of contentment are hard to come by because we lack the proper tools as we enter adulthood. A host of potential issues arise because of this, such as poor social relationships, anger, frustration, and even depression.

Education cannot end when you receive your diplomas and shut your books. Education and learning are never-ending processes. Take control of your mistakes and keep improving yourself. If you weren’t taught something, take it upon yourself to learn it. At the end of the day, you are responsible for your own life, and that includes paying attention to and taking care of your body.

Health
massage

5 Benefits of Hydrotherapy

Let’s begin with discussing what hydrotherapy is and what it involves. Hydrotherapy was formerly called hydropathy and also called water cure. It is a part of alternative medicine, occupational therapy, and physiotherapy. Hydrotherapy involves the usage of water to soothe pain and achieve therapeutic benefit.

Hydrotherapy treatments include doing exercises in a hot sauna, water exercise, ice packs, cold and hot water treatment, water massage, and much more. Many studies and researches have highlighted the benefits of water therapy – which is why a lot of people are adapting to it as a form of relief for their pains.

Here are a few of the benefits of hydrotherapy among others:

1. Soothes People with Rheumatoid Arthritis

Most people use it for their arthritis – rheumatoid arthritis patients benefit from this, especially when combined with sauna and water exercises. Why this works is that water therapy reduces joint inflammation by increasing blood circulation in the body. As a result, rheumatoid arthritis patients are made to undergo sea bath treatment to relax and decrease inflammation.

2. Lowers Blood Pressure

A hot sauna bath can result in lowering blood pressure – stemming from it – undergoing hydrotherapy treatment also comes with an added advantage of treating sore tissues, joints, and muscles in the body. Experts advise that the water temperature should not be more than 95 degrees – your love for hot water baths can actually help you.

3. Relieves Respiratory Problems

Patients suffering from respiratory diseases like asthma, bronchitis, pneumonia, and extreme cold get relaxation through hydrotherapy treatments. Having a relaxing hot tub session boosts the blood circulation in the body, as we talked about earlier, and enhances the white blood cells count. The increased count of white blood cells in the body heals respiratory problems, providing relief to the patients.

4. Boosts Immune System

It’s not about only using the benefits of cold water or hot water – hydrotherapy treatments particularly refer to the application of hot and cold water for a long-term benefit to the human immune system. It is majorly involved in removing the toxins and strengthening the immune system and also heals the body tissues at a high rate while promoting the circulation of blood cells in the body.

5. Heals Muscle Injuries

Have you ever soaked your foot in warm water after a tiring day? If yes, then you know the relaxation your muscles feel. By decreasing muscle fatigue, hydrotherapy shows positive results in improving muscle strength. The healing of injured or stiff tissues is promoted by the increased blood circulation in the body and it also alleviates the joint pain. 

Final Thoughts

Although hydrotherapy or water therapy is an age-old method, it has recently been gaining more popularity. Hydrotherapy also has other benefits including better hair growth and glowing skin. There are different types of hydrotherapy that focus on different issues.

If you have been suffering from any kind of muscle or joint pain, trying out hydrotherapy is likely to prove beneficial. Other than that, you can always consult with your doctor regarding any kind of problems you have and how you can get relief from them.

Health
Bicycle

5 Reasons to Start Cycling for a Better Health

We all take up various forms of exercises in order to get ourselves to our body goals but end up giving up soon. Cycling is an activity that is not only good for your health but is also an enjoyable thing. It causes less strain on you and less injuries than other forms of exercises and is also a good muscle workout as you engage a lot of muscles making it work.

Cycling is easy to learn, you can start with support wheels and you will get the hang of it soon. Once you learn it, you are not going to forget it. It is more like a muscle memory. Cycling primarily increases stamina and is a fun way to workout for people who like to combine outdoor and exercising. You can join cycling groups and go on rides. It will be a fun hangout opportunity while also getting the needed workout. Also, it is an environment-friendly transport option if you choose to use it to run your daily errands. Here are some health reasons to start cycling.

1. Weight loss

Cycling is a good exercise option for people thinking of losing weight and gaining lean muscle. It raises your metabolic rate and burns body fat while building muscle. Cycling is something that you can do according to your time and availability. It is a form of transport too so you don’t even have to take time out to do it.

2. Heart issues

Cycling is known to strengthen heart muscles and lower resting pulse, it also reduces blood fat level. This means that regular cycling will improve your heart. It is also good for reducing the risks of cardiovascular diseases like stroke, high blood pressure, and heart attack.

3. Better stamina

Like I already mentioned, cycling is great to develop stamina. If you have always been a couch potato like I used to be, then when you start any kind of exercise you will see how soon you get tired. This is because you have little to no stamina. Building your stamina is really important to being physically fit.

4. Improves mental health

Cycling is said to help with anxiety and depression because of the exercise it gives you and also the enjoyment the activity brings. Joining a local cycling group is a great way to be social without feeling the pressure of social sittings because most you will be doing is cycling with a bunch of people and visiting cool places.

5. It is easy on your wallet

Getting a cycle is a onetime investment. It is low maintenance and if you use it regularly then you are getting back more than you invested. It is better than getting a gym membership and having to pay monthly. A cycle is cost efficient.

Conclusion

Cycling ticks many boxes for people starting out with exercising. It is easy to learn and enjoyble. It can be done alone and in groups. It is cost efficient and can be done at your own convenience.

Health
unhealthy food

Reasons to Avoid Fast Food

The number one reason for people consuming fast food is right in its name. It’s food and you get it fast, simple right? With the busy lives that we live, getting anything quickly will always take precedence over almost everything. That is why instead of taking time out to grocery shop and then cut and prepare and then cook, more and more people are resorting to eating out.

Eating out gets expensive. The general public can’t afford to it thrice in good restaurants. So, fast food and takeouts remain the only option. While you get the sustenance very quick, it does more harm to your body in the long run. We all know that but we still eat it because we feel like it is the only viable option.

Most of the food sold for quick bites are high in calories, sodium, sugar, and fat. They taste good, yes. And that is rewarding in the short term but highly negative in the long term. You gain weight, none of it healthy and run a risk of getting diabetes and high cholesterol.

Not only that fast food is addictive. They are often compared to have addictive effects like drugs. The high levels of sugary, salty, and fatty substances make you crave the food more. You can try to fight it in the beginning but then you start giving in because what will one more burger do and that in turn gets you hooked to trying it out every day. This then becomes a bigger craving and turns into an addiction.

Like our physical health, our emotional and mental health is gravely affected by our eating habits. Eating food that is high with carbs is usually what happens when you eat things like pizza and fries. As a result, your mind isn’t receiving all the essential ingredients needed for proper brain functioning. This can lead to anxiety and depression.

Relying heavily on fast food means that your body along with your mind isn’t getting the essential nutrients that it needs to function. Essential fibres, fats, minerals are usually missing out from the fast food menu. You can face some serious vitamin deficiency. The fast-food menu isn’t designed to provide you with enough nutrients or a well-balanced diet so using it to supplement your diets will never go right. It is designed for you to have a quick snacking option.

Greasy and high-fat food is one of the main reason for digestive problems. If you have been having fast food back to back then you will know how hard it is on your system. Acid reflux, heartburn, irritable bowel syndrome are all something that people with a regular fast food diet face. Is it worth it is something that you need to ask yourself.

Not only do your bowels suffer, but your heart also takes a hit big time. At the moment your taste buds and stomach are going to be thankful. Shortly your stomach will be upset and then eventually your heart is the one that will take the brunt. These are just some effects but you need to evaluate regular fast food consumption and reduce it to the maximum in routine.

Health
unhealthy food

5 Reasons Why People Eat Junk Food

With the fast-paced life, everyone is living, fast food has become more of a necessity than enjoyment. Here is why we tend to gravitate towards it.

1. It’s in the name ‘Fast Food’

With our lifestyle getting busier and faster it is not practical for a lot of people to cook food at home, be it healthy or not. With work hours touching 10 to 12 hours for most people they have to eat at least one meal outside, and with breaks being short, they need their food to be well ‘Fast.’ With this type of habit becoming acceptable now, children are quickly picking up on this trend; and as they say, the habits you make as a child are not easy to get rid off.

2. It’s all around you

One of the by-products of a busy lifestyle and corporate culture is businesses cashing on this opportunity to bring food right where you are and when you want. One of the signs that an area is attracting jobs and people is the emergence of restaurants, more often than not ‘Junk Food’ restaurants. You can only eat what is readily available to you. It is fast becoming a trend that major corporations have a food court with ‘McDonalds’ or some other popular fast food chain.

3. We choose ‘tastier’ over ‘healthier’

It’s a well-known anecdote that the healthier the food is, the more tasteless it is. When people decide to give up on junk food for getting back in shape or because their doctor said so, the most common reason they come back is that they start to believe that the fried junk food was tastier than the healthier food they have been eating recently. It’s really like smoking addiction, once you eat it for long, you are going to have cravings which are difficult to resist.

4. It’s cheaper than ‘Healthy Food’

Most people believe that if you are going to eat outside one meal a day, it’s probably not the best for the pocket to eat ‘fine dining’ every day. People choose to go for the cheaper option in food which is more often than not a fast food franchise or some junk food place they love. Although options like Subway which promise fast food but healthier are getting popular, junk food attracts much more people.

5. We don’t care about our health till it’s absolutely necessary to

Starting to eat junk food is an early habit when your body doesn’t require too much assistance. Eating excessive junk food becomes a problem only when you start realizing problems with your body like being overweight. When your doctor recommends to cut down on junk food, you are already an addict. One solution to this problem is never to become too reliant on junk food and try to eliminate bad habits in the early 20s when it’s easier to make or break habits. Temporary solutions usually lead to even more prominent long term problems, here the temporary solution is fast food and the long term problem is degraded health.

Health
Eggs

5 Healthy Egg Breakfast Options

When you are thinking of healthy breakfasts that are also quick to make and tasty to eat, eggs are one of those things that comes as your savior. Eggs go with a lot of things and are also a great breakfast option on their own. Anyone going on a healthy diet, trying to cut back on processed food and junk food should include it in their diet.

Whenever I am really tired, I have started cracking open some eggs and making omelets or scrambled eggs instead of ordering take out. It literally just takes minutes and also makes you feel like you have your life on track making the choice of cooking something. Easy recipes often involve more than two ingredients but eggs are something that can literally be made on their own with just some seasoning. Isn’t that perfect?

Here are some basic recipes and some classics. One of them can be used for batch cooking. Let’s face it, cooking every day can be hectic and sometimes not even possible. I have got you on that front. Remember these and you will always have something to eat. Let’s look at five easy egg breakfast options.

1. Omelet

Omelet is the easiest thing. There are many variations of course but this one is the easiest and my favorite. Crack open the eggs in a bowl, add some salt, black pepper, and a pinch of chili powder and beat the egg. Heat the pan, add some oil, and pour the egg. Cook it from both sides and you are done. If you are up to it, you can add some chopped onions and tomatoes along with green chilies in the egg mixture. If you add green chilies, don’t add red chili powder.

2. Scrambled egg

The preparation can be the same as making an omelet and then when you pour it in the pan, instead of letting it cook as a whole, scramble it while it is cooking. You can add different sauces for different recipes. My favorite includes a little bit of mayo and cheese added to the eggs while it is cooking.

3. Avocado Toast With Egg

Avocado toast with an egg is one of the easiest and basic breakfast recipes, This dish is loved by everyone and is also healthy. Take two lightly toasted slices of bread and top them with smashed avocado. Sprinkle the toasts with some salt and pepper. Layer sunny-side up eggs on the avocado (who doesn’t love sunny-side up) and you’ve your delicious breakfast ready.

4. Cheese-Spinach Baked Eggs

This is another one of the delicious breakfasts that you can make with egg. All you have to do is bake whole eggs with vegetables and cheese, easy, right?. You can cook a batch on the weekends and have them over the week, two birds with one stone.

5. Boiled eggs

Honestly, this isn’t revolutionary but when you have no time. You can put some eggs to boil while you are doing other chores around the house. Slice the boiled eggs after peeling of course. Sprinkle some black pepper, salt, red chili powder and you are good to go.

Health
cup of green tea

5 Healthy Herbal Teas You Need to Try

Herbal teas have always been associated with health. People starting any sort of diet include it in their routine. People who aren’t on a diet yet want to lose weight start taking herbal tea or your everyday green tea. There are many other benefits of herbal teas. Here are five of my personal favorites. I will tell you my absolute favorite at the end of the article.

1. Peppermint tea

Peppermint tea is one of the commonly used herbal tea also because it is very refreshing. It is dais to support digestive tract health. It is also said to have antioxidants, anticancer, antibacterial, and antiviral properties. These properties haven’t been confirmed 100% but there are studies that show that peppermint has beneficial effects on the digestive tract and peppermint oil is effective at relaxing spasms in the intestines, esophagus, and colon and is also effective in relieving symptoms of irritable bowel syndrome.

Which is why it is suggested to drink peppermint tea when you experience digestive discomfort, nausea, stomach pain, or cramping.

2. Ginger tea

Ginger is the most commonly used spice in tea. It is said to be healthy and have antioxidants that fight diseases. It helps fight inflammation and nausea and also stimulates the immune system. It is also said to be helpful for period pains and is also good for people with diabetes.

Ginger tea is given to people who have a cold, headaches, or fever because it is supposed to have an instant relieving effect.

3. Sage tea

Sage has many medicinal properties and is also said to have cleansing properties. Sage is supposed to be beneficial with cognitive functions. It is also said to help against the plaque involved in Alzheimer’s disease. It also is said to improve mood, mental function, and memory in healthy adults.

Most people take sage tea because of its soothing effect that lifts the mood. It is known as a great refreshing tea after a tiresome day.

4. Lemon balm tea

Lemon balm tea is said to increase the body’s natural antioxidant enzymes. These enzymes help protect the body from oxidative damage to cells and DNA. Studies have shown for lemon balm tea to improve the elasticity of arteries, and the same study proved that it was good for the elasticity of the skin too.

The lemon balm tea has a light, lemony taste, which is also why people like drinking it.

5. Chamomile tea

Talking about herbal teas and not talking about Chamomile tea doesn’t make sense. Chamomile is one of the most popular teas. It is said to have calming effects. It is usually taken before bed because it is used as a sleeping aid. Drinking chamomile tea regularly has said to improve sleep and decrease depression symptoms. It is also said to relieve premenstrual symptoms and high sugar and insulin.

Chamomile tea is a popular option for everyday tea because of it helping get a good sleep and also for it being calming.

Conclusion:

Herbal teas come in a variety of flavor’s and all of them have different health benefits. Studies have started proving many of them to be true. You do not have to be a tea lover to try them. Just give them a try and see how they benefit you. My personal favorite is chamomile tea.

Health
Pregnancy

Prenatal Testing Timeline: All About Prenatal Testing

Prenatal care can vary greatly according to your location, budget, and doctor. Ultimately, your doctor will be the one to recommend any lifestyle changes and prenatal testing necessary to ensure that your baby’s health is always the highest priority.

Based on the results of prenatal tests throughout your pregnancy, your doctor may also order important treatments and make recommendations that could affect your child’s future. These tests are crucial for understanding the health and wellbeing of your child while in the womb and long after they enter the world. But, what kind of testing should you be prepared for? When should this testing occur?

Pregnancy Testing

Many women first discover they are pregnant from an at-home pregnancy test. These are usually purchased over the counter and easily performed according to the instructions printed on the box. After this initial test, you must go into your chosen OBGYN’s office for a blood test to confirm the at-home results. During this visit, a pregnancy will be identified, a schedule of additional visits will be laid out, and the next steps for prenatal care will be explained. Your doctor may also recommend other preliminary tests like a pap smear, or STI testing at this point.

First Ultrasound

In the first few weeks after receiving confirmation that you are pregnant, you will be scheduled for an ultrasound to confirm that the pregnancy is normal, that the baby is developing, the baby’s due date, and that your uterus and other organs are well-equipped to handle the stress of pregnancy.

Non-Invasive Prenatal Testing

As early as nine weeks into the pregnancy, your doctor might recommend non-invasive prenatal testing (NIPT) if:

  • Your pregnancy is determined to be high risk
  • You are over the age of 35
  • You have a genetic disorder that runs in your family
  • You’ve had a high-risk pregnancy in the past
  • You have a medical condition that could affect the pregnancy
  • Or you have a history of miscarriage or stillbirth

NIPT consists of a blood test that identifies the likelihood that your child will have a chromosomal or genetic abnormality. It does this without risk to the developing fetus, however, if your baby is found to be at risk for being born with a genetic abnormality, additional prenatal diagnostic testing will be recommended to you to confirm the NIPT results.

Prenatal Diagnostic Testing

Prenatal diagnostic testing is not recommended for every pregnancy because it carries a low risk of miscarriage. This type of testing is used to diagnose genetic disorders and is usually performed between 10-15 weeks of gestation.

The two most common types of prenatal diagnostic testing are amniocentesis and chorionic villus sampling (CVS). Both types of testing involve using a needle to remove fetal DNA from either the placenta or amniotic fluid of the baby. Depending on the results of this test, your doctor may recommend additional testing to get a better idea of the baby’s health.

Additional Testing

Throughout the course of your pregnancy, your doctor will likely recommend additional kinds of prenatal testing as needed. These can include additional ultrasounds and blood tests to confirm that both mother and baby are healthy.

Your doctor should be able to answer any of your questions or concerns about prenatal testing and prenatal care. They may refer you to a specialist, or genetic counselor, if your baby is found to be at risk for being born with a genetic disorder. A genetic counselor will be able to better explain your testing options, what test results mean, and any next-steps or preparations that should be made for the health of your baby.