Category Archives: Health & Fitness

How to Sleep Better – Best Proven Tactics You Can Use Tonight

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Good night sleep is as equally important as our daily activities like Exercise, Diet, Office, Training etc.

It keeps us healthy, regulates our hormones, gives us mental peace or clarity, happiness, refresh us daily…….

While taking about the sleep there are two foremost questions come to our mind that “How often do you take some time out to unwind yourself before going to bed?  Are we ending up doing our chores, working, or watching television right up till the time we hit to the time?”

Often a bad night’s sleep leaves us peculiar, exhausted, tired and sad. If you want to know how to sleep good…if you can’t sleep at most of the night…you’re tired but you can not sleep…you want to learn how to get to sleep faster…how to avoid waking up in the mid of the night…how to sleep better…how to sleep faster.

Here are proven tactics to sleep better:

1. Make A bedtime Routine

It is also very important that we need to make a bedtime routine for the better good night sleep. Bed time routine is simply a way to train your brain to start winding down for the night. Now day’s our life is very busy, and the brain is not just going to flip to “sleep mode” because the clock says it’s time to go to bed. We need to look at what we’re doing in the hour or so before bedtime. Motivating activities like tidying the house or answering emails can make it harder to fall asleep. Doing office work or playing video games, staring the Smart phone screen can keep you sleep disturb and unable to fall asleep. It is noted that little transition time, where you focus on calming activities, can make a huge difference when it’s time to turn out the light and go to sleep.

2. It is time to impose an Electronic Screen curfew:

In the recent researches it is also prove that looking at Smart Phone, TV or computer screen continuously for 90 minutes before sleep time will disrupt the sleep. Staring at the artificial blue light generated by these electronic screens suppresses your melatonin secretion and triggers your body to produce more daytime hormones like cortisol. Melatonin helps you get deep, anabolic sleep. It is to note that you may be able to fall asleep soon after using your electronics.

These electronic screen disorients your body’s natural preparation for sleep, which means you will wake up tired. We need to ensure to switching off all electronics two hours before sleep.

3. Black Out Your Room:

The quality of sleep is dependent on magical biochemical produced by your brain pineal grand called melatonin. We humans sleep more deeply in a dark environment due to this biochemical production. When we were staying in the cave during stone age we slept when the sun went down and in darkness. In today’s world, we have so much artificial light in our day to day lives like light-bulbs & electronics; we are not sleeping in total dark room. If we have any light source coming to our bedroom can disrupt our sleep patterns. Our skin has receptors that pick up the lights. Incase there’s light in your room, your body will sense it and send messages to the brain that interferes with your sleep. It is recommended that we should have heavy curtains that completely block out outside light. We need to make our room as a cave. Ensure to eliminate all the sources including air conditioner, alarm clock etc with its white or blue digits and cover it up before sleep. So it is recommended to complete black out your room and sleep in darkness. It will certainly improve your sleep dramatically.

4. Get More Day light or Sunlight:

Study has proved that getting enough sunlight, especially early morning sunlight that helps you sleep better at night. Every human has fitted with natural biological clock that also called your “circadian rhythm”.  It’s always want to know when it’s daytime and when it night time. We need to make sure to go outside, stand in the sun for little time and sense your body that when it is daytime. As you expose your body to day light, your body “wakes up” and trigger natural daytime hormones. The body clock is most responsive to early morning sun light, especially in between 6am and 8:30am. It is suggested when you wake up, go for at least 30 minutes walk. Also, if you are in an office away from natural light, go outside after lunch for a 15 – mins walk and expose your body to direct sunlight. This walk in sunlight will give message to your circadian rhythm that it is daytime. Also later when the sun goes down and you have switch off all the artificial lights in your blackened-out room…your body clock will come to know it is night time and be ready for sleep itself. This will certainly help in sleep well through the night until wake up refreshed and go outside in the sun again.

5. Exercise In the Morning :

In a research it is found that morning workouts are best if you want to get the best sleep at night. So many researchers track that the sleep patterns of participants who worked out at three different times: 7am, 1pm or 7pm. People who exercised at 7am slept longer and deeper than the other two groups & they had up to 75% more time in the deep sleep stage at night. Incase one don’t have the choice but to exercise in the afternoon or evening, try to do it at least 4 hours before sleep. It is purely because of the body temperature rises with a workout and your body must be as cool as possible to sleep best.

6. Figure Out Your Best Sleeping Position

This is the ultimate question to know what is the best sleeping position suits to you. Number of  research supporting and refuting almost every imaginable sleep position. It has only one obvious conclusion that there is no such thing as the “best” sleeping position. It varies by person to person basis the gender, age, health condition, level of fitness, etc. We first need to figure out what is the good position works best for YOU.

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6 Amazing Health Benefits of Drinking Coffee Daily

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It is proved in several study that the Coffee is packed with amazing benefits like fat burning , rich source of the fiber, improvise the physical strength, reduce the risk in developing type-two diabetes, improvise liver health, promote in good moods and also help in fighting the depression issues. There are other benefits of drinking of coffee as well. It reduces the risk of cancer, heart disease, sustain the eye health, instant energy level booster, and prevent Alzheimer.

So let us first understand what is Coffee?

The most popular beverage in the world since it has rich flavour along with amazing health benefits. It is made from roasted coffee beans produce from berries of the plant coffee, the original origin of the coffee can be consider to Africa, but now it is grown in more than 70 countries across the world. Roasted dried seeds varying degrees depending on taste people desired, which is later ground & brewed into our delicious coffee beverage we know and love.

Following are the remarkable Health Benefits of Coffee

  1. Coffee helps in Fat Burning

It is proved that coffee is most popular due to its health benefits of caffeine and its ability to promote in fat burning, leading to larger weight loss. It is also a thermogenic, which helps is in increasing the metabolic rate, which ultimately helps us in burning of high calories that could have been burned with no additional work. This is not enough; coffee can do much more than this for us.

Coffee also help in specific oxidation of fatty acids in our blood through injecting the amount of triglycerides cycle in our blood. Apart from that , caffeine removes chances of storage of new fat and also ensuring that as you burn fat it is not just replaced by new molecules. So the coffee is extremely attractive for people trying to lose weight.

 

  1. Big source of the Fiber

It is noted that most people around us find difficulties in meeting their daily fiber requirements. Most of the people under estimate the powerful impact of this beverages to have in daily diet and good contribution to your daily fiber intake. 250 ml coffee cup of can supply upto 2g of fiber, which equate to about Five % of recommended daily intake.

 

  1. Another benefit of coffee is to improves Physical Performance

Like to improve your physical performance isn’t something that just comes about by chance, but its require hormonal and neurochemical changes that stimulate high performance. For example, coffee has caffeine which stimulates the nervous system, which in turn signals various endocrine glands and organs to stood up and start the job. The adrenal glands are one of these, which increase the production of epinephrine hormone. Epinephrine is responsible for our “fight or flight” reflex and preparing us for worst or to run away as fast as we can.

One of the effects of this hormone is to increased fat breakdown and convert into fuel for body, which in turn acts as a reserve so that you are capable of handling the incentive you are about to encounter. The coffee is proven to be able to increase performance on average of about 10%, this is why many athletes either drink coffee or take caffeine prior to their workouts.

  1. It is another factor to Reduce Risk Of Developing Type 2 Diabetes

It is also proved in various Studies that regular consumption of coffee can help us in reduction of the risk of developing type 2 diabetes, by as above > 60%. This is really huge, and this can attribute to more than just coffee’s caffeine content. Coffee is actually a superdrink which fully loaded with the brim of anti-oxidant compounds. It is also believed that these anti-oxidants preserve the function of insulin producing cells in the our pancreas, which is sometime become damaged and are unable to produce sufficient insulin.

 

  1. The health tonic for Your Liver

Liver is one of the most important organs in the human body and being necessary for breakdown, its help us in removing  all toxins from our bodies produce every day. Liver is an extremely hardy organ our body have, and its typically recovers on its own from over usage, today’s bad lifestyle habits along with aging & other health hazards causes damage and excess oxidative stress to liver can promote hepatitis or ultimately cirrhosis. Consuming 4 cups of coffee daily has been shown to reduce the likely-hood of liver damage, it is possibly due to coffee’s high amount of anti-oxidants.

  1. Consumption Temporarily Boosts Energy Levels

Coffee has a many reasons for millions of people, and it is likely because of it has effect on energy levels. It’s no surprise that many of us have a hard time getting up and going in the morning time, but luckily our one cup of coffee has enough caffeine in to boost up our energy levels. This is purely due to caffeine’s stimulatory actions, which stop the adenosine receptors in our brain (that cause sleepiness), and also amplifies the production of various other hormones and neurotransmitters that boost our energy levels, such as epinephrine and norepinephrine.

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Top Five Healthy Heart Tips to start from today

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Healthy Heart Tips is most important for today’s world.
Everyone is aware that regular exercise and balanced diet can keep our heart healthy. But are we aware that what other way to keep our hear beat stronger? Here listing five points key to follow every day that help heart to work more efficiently. Include these few good habits into your daily lifestyle and keep your heart healthy for you.
Big NO to trans fats – Eat only healthy fats

Fat is the one of the essential part of our diet, including saturated and polyunsaturated and unsaturated fats. But, we don’t need the trans fat, which increase the chance of risk in developing heart disease or a stroke over a lifetime. Easting trans fat can clogs your arteries by raising your bad cholesterol levels (LDL) and reducing your good cholesterol levels (HDL). By cutting trans fat from your diet, you increase the blood flow throughout your body. Drinking green tea also help us in reducing the Fat.

So, what do we mean by trans fats?

Trans fats are industry-produced fats and often used in packaged baked foods, snack items, margarines and fried junk foods items to add its flavor and texture.

Gudtoknow – We should reduce eating such food items that contains trans fats.

Good Dental Hygiene Practice – especially flossing your teeth daily

Overall health can also be monitored thru good dental health that includes your heart, people have periodontal (gum) disease are also often have the same risk factors for heart disease. Researcher are continue with their study on this topic, but many studies have shown that the bacteria in mouth can increase the chance in developing gum disease which can further move into the bloodstream and may also increase risk in elevation of C-reactive protein, a indicator for inflammation in the blood vessels. This change in our blood vessels may turn into increasing risk of heart disease and a stroke.

Gudtoknow – Daily flossing and brushing of your teeth can keep gum disease at bay. Gum disease are often more than cavities you may have to deal with.

Good Night Sleep – The key for good hearth health

Good night sleep is an essential to keep the heart more healthy. It is no matter what is your age or other health habits, if you don’t take enough sleep, you may have a higher risk for cardiovascular disease. There is one study done on 3,000 adults over the age of 45 years and found that, people who slept less than 6 hours per night were about twice chance to have a stroke or heart attack as compare to people who slept six to eight hours per night. Studies showed the result that sleeping too little can cause disruptions in underlying biological processes and health conditions, which also include your blood pressure and inflammation.

Gudtoknow – Sleep is the priority. Ensure 7 to 8 hours of sleep in most of the nights. If you have sleep apnea, this should be treated, as this condition is linked to heart disease and arrhythmias.

Sitting too long at one time

It is observed and suggested in recent research that staying seated for too long periods is bad for your health, it also doesn’t matter that how much exercise you do. This has come up as bad news for the many employees who have sedentary sit at jobs for all the day. Researchers also found in various study that those who have sat the most, there was a good number of people increase in cardiovascular events and increase in death caused by these events. In addition, it is also found that sitting for too long periods of the time (especially while travelling) increases your chance of getting risk of deep vein thrombosis (a blood clot).

Gudtoknow – It is important to walk and move throughout the day. Park vehicle farther away from the office, shorter walks throughout the day. Use standing work station so you can move up and down. Make a daily 30 mins exercise schedule for on most the days.

Passive Smoking or Second-hand smoke is like the plague – Avoid it.

Studies also showed that people exposed to second hand smoking is having 25 to 30 percent risk of developing heart disease as compare to other people avoiding it. It is also observed that tobacco smoke exposure can contributes to about 34,000 premature deaths due heart disease and 7,300 people died due to lung cancer each year. Those who doesn’t not smoke but have high blood pressure levels or high blood cholesterol levels are also have greater risk of developing a heart disease when they’re exposed to passive smoking. The chemicals emitted from a cigarette smoke also promote in developing the plaque build-up in the arteries of passive smoker.

Gudtoknow : Health is wealth, we need to firm with people smokes that you do not want to be around environmental smoke — and we need to keep our kids away from that second-hand smoke.

For healthy heart, these five tips will favor.

This will also enable you to be more active with a healthy heart lifestyle.

Photo Credit by Anna Kolosyuk on Unsplash

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Health Benefits of Beer

Amazing Health Benefits of Beer

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Health Benefits of Drinking Beer
You would be wonder to know about the health benefits beer drinking in MODERATE QUANTITY. It is one of the most consumed alcoholic beverages in the world.
Beer is often made by brewing process from malted barley and sometime from wheat, maize and fruits. The brewing process, fermentation of the starch sugars in wort produces ethanol and carbonation in the resulting beer. Also in commercial brewing process, the natural carbonation effect is often removed during the processing and replaced with forced carbonation.

The birth of Beer

From the available resources it is said that brewing and drinking of beer was started way back to 5000 BC. Mesopotamian history has all the ancient records about it. Before the industrialisation, beer was brewed at a domestic level. While after that, beer was produced using big industrial setups. In current world, there are many big firms that that produce and sell variety of the beers.
Let’s raise a toast to the latest nutritional and health benefits of moderate beer consumption:
Health Benefits of the Beer
Beer drinking benefits are ranging from prevention of diabetes and cancer, it help in digestive system, help in treating osteoporosis and hypertension.
Drinking beer is also effective, it prevent the formation of kidney stones. Beer is rich in vitamins and helps prevent anaemia and beneficial to promotes skin and hair health.
Beer in moderate quantity also help in reducing cholesterol levels that keep hearth healthy, as well as prevent the onset of cardiovascular diseases.
Top 10 Benefits of Beer
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Prevent Cancers

Beer brewing process releases the flavonoid compound called Xanthohumol. It is observe in many cases that Xanthohumol play a major role in prevention of cancer including prostate cancer. Beer also contains polyphenols (similar to red wine) which are very effective in fight against cancer

Control Diabetes

In many researches it is proved that people drinking beer in moderate amount with exercise and vitamin rich diet can help in fight against diabetes. Drinking beer help in reducing blood sugar levels and help patient suffering from diabetes.

Prevent Formation Kidney Stones

Due to high water content helps flushes harmful toxin from the body and keep kidney functioning perfectly. The compound from hops used in brewing help slow release of bone calcium which in turn prevent build-up of lost calcium in the kidney in the form of stones.

Strengthen Bones

Beer is also good source of silicone which is intricately linked with the bone health.

Reduce Risk of Cardiovascular diseases & Cholesterol level

The barley used in brewing of beer contains a type of soluble fiber which is also known as beta-glucans and help in lowering cholesterol levels.

Prevent Alzheimer

The silicone contains in the beer protect brain from harmful effect high amount of the aluminum in the body which are one of the causes of Alzheimer.

Help in treat dandruff

Beer also considered as natural way of treatment to dandruff due to high level of yeast and vitamin B. Now days shampoo with beer extract are also available in the market.

Prevent Anemia

The beer contains vitamin B12 and folic acid and deficiency of these may lead to anemia.

Improve Hair and Skin health

Rich in Vitamin E beer also helps in maintaining good health of Hair and Skin Health.

Side Effects & Allergies of Beer

While drinking beer is good for health but it should be drink in moderate quantity only to achieve the benefits. The excessive drinking of beer will also have negative impact on the health. The too much quantity can adversely affect the blood sugar level.

Word of Caution: Drinking beer in excessive amounts or the addiction of beer is dangerous to health and can result into negative effect to body and other function part such as liver. Consult your medical adviser before you start consuming beer.
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Do you know the Right Way to Meditate !!

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The right way to meditate !!

You know about torture, in case you unfortunate enough to be an Iranian dissident.  Also called sensory deprivation, it a bit of work.

You overlook ‘t need to induce pain to violate somebody.  Are blacked out time, sound cancelling headphones and goggles.  A Great Deal of time.

A couple of dimples on glowing reddish flesh makes you believe “strawberry”.  A curve along with two dots appear to be a face.  An odour conjures memories, memories and activities.

But if there’s no information to locate significance in…

Your brain needs interaction novelty and stimulation.  Strip that away like turning the mind against itself, and it.

You overlook ‘t get accustomed to it.  Time makes it even worse.

I wouldn’t want it in my enemy.

I would suggest it as a the right meditation technique.

In tiny doses deprivation can be an instrument for probing your mind.  It relaxing to be off from distraction and all of that noise.  Why is it pleasant, rather than torture, is you could walk away from it?  Stimulation and deprivation in a cycle.

By leasing a flotation tank, you may experience it.  You float without a sound and nothing more, in a solution.  It centering.

All you will need if you wish to attempt it all on your personal computer is a eye mask, a few sound and headphones.  YouTube has lots of tracks.

Put aside, shut the entire world off and proceed indoors.

This does is intriguing.  I said the instinct of your mind would be always to extract meaning from signs.  I mentioned this keeps occurring if throughout deprivation.

The experience is like dreaming.   Your mind will be the best it could.  Is that even a fireplace or a squirrel?

However, it tries something else discards it.

I was amazed by extreme and how fast these events were.  I believe that it took a couple of minutes until it immersed me.  Then it difficult to quantify time.

This could be among the easiest meditation methods; however, I don’t recommend it.  In the end, you playing with fire.  It secure for many people – understanding how to control your expertise helps.

Folks use noise to fall asleep 11, I see.  It was difficult to stay alert After I started dreaming.

There are many meditation methods, philosophies and strategies available on the market.

Then it can help to have When there greater than you can see in a life.

But You Need to act quickly (if you want the giveaway that’ll require your meditation into completely new locations, that is)

Photo by Dharm Singh on Unsplash

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health benefits of detox

Amazing Health Benefits of Detox Drink

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Health benefits of Detox

Detox Water and Cleanses are incredibly high trendy diet these days, every where you can find endless programs to choose from. Drinking water is one of the best and fastest way to lose weight fast. It has no calories and boost metabolism by keeping entire body functions up and active. It also keep your stomach fills, so you don’t feel hungry.

It is also recommended, in beginning, we should start with a foods-based cleanse, to learn more about a easy, beneficial and safe detox, keep read this article more.

So, first understand – What is a Detox Water ?

There are several confusions on discussion of topic detoxing. Detox diet main objective is help our body to get rid of toxins itself. Yes, our body already installed with many natural ways to detox itself via urine, liver, sweat and feces. Though, it is a very complex process that how our liver neutralizes toxic substances, and then releases them out from our body.

Now days, detox diets are available in many forms like water, juices  and are followed by a period of clean eating. Some of the diet is also include supplements, herbs, smoothies & teas and other methods of promoting detoxification.

Health Benefits of Detox

Weight Loss

One of the most common reasons to drink the detox water is lose weight naturally. Detox water boost the body metabolism rate which resulting aid to lose weight thru natural way.

Better Digestive System

Detox water / drinks help our digestive system in providing healthy nutrients and serve as a great laxative agent that eases our digestive functioning. Detox water / drinks also help in better our liver functioning which plays a big role in better digestion as well.

Toxin Removal – Improving Liver Function

In the present scenarios, we don’t know which of our lifestyle habit is working against our body our liver, it is really become very much essential to give our liver a regular spell of detox, that will ensure its proper functioning. Detox water / drinks remove out the toxins from the food we eats and also help provide digestive juices to disintegrate them from the healthy nutrients.

Improve Skin Health

As the detox help us in reducing inflammation and cleansing the body. Our body is loaded with toxin and detox water / drinks reduces the signs of ageing by removing such toxin.

The day to day pollution chemicals deposit on our skin which ultimately leads to dryness and wrinkles. Detox water / drinks with vitamin C rich fruits help in cleanse skin cells and gives us rejuvenated and glowing skin. Fruit rich in vitamin C like Grapefruit, Raspberries & Lemon, and several other citrus fruits are works amazingly for skin health.

Increase Energy Level

The detox water / drinks work against the toxic overload and weighing down on our mind. It help in cleanses us from within, and you feel an amazing boost in energy levels.

Immunity Booster

Drinking warm lemon water upon rising in the morning and continuing this throughout the day can help flush out toxins and maintain a healthy immune system.

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