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5 Deskercises to Try Everyday

Do you find yourself sitting in front of the computer and being glued to your seats all day long? However fun, interesting, challenging or exciting your job could be, it also might have a few detrimental effects on your health. Desk jobs are perfect tricksters. They make you comfortable all day long just to increase your frame size gradually day by day! To combat this, you need to start embracing deskercise along with your colleagues. It is even better, if your company appreciates this and hence becomes a way of life! We know it can be quite embarrassing to start off with, given the number of stares you’ll be getting from the people at your workplace, but that won’t last. You might end up being an inspiration to others around you. So go ahead and start practicing the following exercises at the comfort of your desk. It’s super easy and fun!

1. Desk push-ups: After ensuring that your desk is stable, place your hands on the edge of the desk with legs at a few distance away from the bottom of the desk and keep pushing yourself towards and away just like a regular push-up.

2. March on the spot: This is the easiest kind of deskercise. All you’ve got to do is simply march or jog on the sport continuously for 3-5 minutes.

3. Sit,stand,sit,stand: This can also be played as a game along with your colleagues during coffee breaks. One person has to direct the group and can switch these positions abruptly to cause confusion. This is a sure way to trigger laughter while you also become fitter.

4. Touch the ground: Touching the ground with your fingers while making sure that your knees are not bent, helps tone the glutes and is also effective in toning your tummy.

5. Chair dips: This is the best way to work out your triceps. Move a little and make some space for yourself at the edge of your seat. Hold the arms of the chair for some grip and lift yourself up and down.

Happy Deskercising!

PS: Periodic Stretches, climbing stairs and walking to meet colleagues on the same floor instead of making those intercom calls are other options that you should consider.

Reference:

https://www.washingtonpost. com/graphics/health/workout- at-work/

http://greatist.com/fitness/ deskercise-33-ways-exercise- work

7 Brain Foods for your Kids

We all know that kids these days are very smart. They are exposed to a lot of things at school and at home giving their brains a massive boost. Although such exposure enables them to look at things in a different and better perspective, it is the responsibility of every parent to keep their mind and body healthy while they do so. Brain development is a continuum from birth till they turn 20; however, the critical period in the development of the brain is from the time of birth up till age 8. During this period – the brain tries to take in and process as much information as possible, thereby accentuating the activity of its neuro-receptors.

With Children’s Day being in the recent past, let’s vow to feed them with healthy food and help in the process of brain development. Here is a list of brain-healthy foods that your kids shouldn’t be deprived of.

1. Eggs: Eggs are rich in proteins and this facilitates the pocess of building their concentration. Proteins are also essential for development of strong and healthy bones. It is advisable to serve one egg per day in the morning along with a whole-grain supplement.

2. Fish: Fish, especially salmon and tuna are packed with amino acids and omega-3-fatty acids like no other food and are the most ideal source of such proteins. Omega-3-fatty acids stimulate the brain receptors and aid in improved memory power.

3. Peanut Butter: If you haven’t tried a sandwich made of peanut butter and banana, you are making a serious mistake. Kids not only enjoy eating it but also the Vitamin E in peanuts acts as a potent antioxidant that helps the brain to breakdown the glucose for energy.

4. Oats: Oats is a nutritious cereal for a kid’s brain. The fibres loaded in an oats based breakfast, keeps a child’s brain fed every morning thereby making them very active at school. Oats are also good sources of potassium and zinc that pushes our brain to work in its fullest potential.

5. Spinach: Popeye was right! Spinach is really good for a child’s development. Kids may definitely throw tantrums to eat spinach but the trick herec is to secretly hide it in an egg sandwich or lasagne or a smoothie.

6. Strawberries & Blueberries: These two juicy berries are extremely high in antioxidants and have been proved to stimulate the cognitive functioning of the brain. They play an important role in preventing the long term effects of oxidative stress on the brain.

7. Milk and yogurt: Dairy products like milk and yogurt have essential fat that is required on an everyday basis. The proteins in yogurt tend to make the brain stem cells flexible thereby making it easier for the brain to communicate with the outside environment by sending and receiving information.

References:

http://www.webmd.com/add-adhd/ childhood-adhd/features/brain- foods-kids#1

http://flintobox.com/blog/ nutrition/health-top-7-brain- developing-foods-for-kids

8 Tips to Deal with Teenage Children

Parenting a teenager is bound to be difficult-it’s nature’s law! When you see your kids you may feel that they will never disobey you or never go out of control but don’t worry you’ll eventually be there. Like any other parent with teenage kids in the house, you might struggle every day to battle with them for everything. Adolescence is the period where your child is neither a kid nor an adult and also undergoes a lot of changes physically and mentally. You will be able to successfully cross this phase by adopting a few strategies coupled with extreme levels of patience.

Remember that not all kids will turn out to be disrespectful. Some may just prefer to treat you to silence and scary stares. Just remember the following strategies and breeze through this phase.

1. The most common thing that happens during this phase is frequent mood swings. Your kid may pick up fights with you for anything and everything. It’s OK, learn to stay calm. Avoid using strong/harsh words against them.

2. Every time they come back home, welcome them with a smile and hug. Ask them how the day was. If they refuse to reply, don’t force them into answering you. Give them some time to relax and sit beside them and tell them that you’d like to help them get rid of the things that are causing discomfort to them. But remember not to push them.

3. Use humour as your weapon – if you’re good at it. A good laugh can help lighten the environment and create space for your kids to open up.

4. If you feel your child is comfortable with a family member other than you, don’t get upset. Just be happy about it and get them to talk with that favourite person more often. Once they are done, you can talk to your family member and see how better you can communicate things to your child.

5. Don’t serve up rejection for rejection. If your kid is giving you that shrug or an angry stare, don’t pick up arguments with them. If you can’t say something nice, don’t say anything at all- simple!

6. Rules have to be set in the presence of the kid. Consider their thoughts while setting rules at home and be flexible with them. If you see your child violating the rules later tell him that it was an agreed decision by both sides.

7. Frame your sentences with empathy. Instead of saying, “You’re being rude”, tell them, “I feel hurt when such words are spoken to me”.

8. Appreciate and have a positive interaction with your kids. This makes them feel special and wanted.

Reference:

http://www.helpguide.org/ articles/teen-issues/helping- troubled-teens.htm

https://www.empoweringparents. com/article/disrespectful- kids-and-teens-5-rules-to- help-you-handle-their- behavior/

7 Diabetic-friendly Tips

Did you know that around 371 million people are affected by diabetes globally and half of them are undiagnosed? The International Diabetes Federation (IDF) has predicted that around 552 million people will have this disease by 2030 which is quite a significant number. Today being World Diabetes Day, it is imperative for each and every one of us to be aware of this disease which is the seventh leading cause of death in the world.

Diabetes if not treated properly can lead to a lot of health complications including stroke and heart disease. To tackle diabetes – follow a healthy diet and an active lifestyle.

Here are a few diabetic-friendly tips to stay happy and healthy:

1. Do not skip meals: Diabetes mainly occurs due to an increased blood sugar level in your body and it is a reflection of what you eat. When you skip meals, the insulin production will decrease thereby making it difficult for the body to metabolize sugar.

2. Curb your craving: Binge eating is also not good for people with diabetes. Keep track of your psychological hunger and think twice before giving in to cravings.

3. Identify the GI: Glycemic Index (GI) can be found on food packaging. Low GI foods cause a lower and slower spike in your blood sugar level.

Here’s a small guide to help you decide:

· Low GI (55 or less): Legumes, lentils, oats

· Medium GI (55-69): Cookies, brown rice, fruit cocktail, wheat spaghetti · High GI (70 or more): White bread, rice, carrots, honey, pasta, popcorn, alcohol (except red wine)

4. Know your fruits: Fruits like ripe mangoes, jack fruits, bananas, melons, pineapple and raisins should be avoided at all costs since they are rich in sugar levels.

5. Bitter guard juice: Beat the sweet with bitter. Drink bitter guard juice at least twice every day and see the difference in your blood sugar level yourself.

6. Watch your feet: Your feet become very sensitive when you have diabetes and can show various warning signs based on the blood circulation level. Make sure you watch your feet every day and check for its sensitivity and blood circulation levels.

7. Stay Active: Exercise can never be compromised when it comes to diabetes. One needs to boost the body’s metabolism level by exercising for at least 30-45 minutes a day.

References:

https://www.organicfacts.net/ home-remedies/15-ways-to-keep- diabetes-under-control.html https://www.purelyb.com/be- well/get-informed/12-ways-to- keep-diabetes-under-control

7 Easy Eye Care Tips

Imagine being blindfolded for one whole day. This is the best way to make anybody go crazy especially when you’ve been naturally gifted with good vision. Eyes are definitely a prized possession that should not be taken for granted. Your eyes are naturally capable of protecting themselves but when they are subjected to an unfavourable environment; they might start giving you trouble. Hence protecting your eyesight, especially as you age is an essential part of your healthcare.

Here are 7 easy tips to help you guard your vision:

1. Avoid direct AC: However sweaty or hot you may feel, avoid directing the cool air from the AC towards your face and especially your eyes. This may result in drying of the cornea, since the air from the AC is capable of ripping the natural moisture off your eyes.

2. Wear sunglasses: Did you know that the harmful ultra violet rays from the sun speeds up ageing of your eyes? This results in early cataract formation and other such complications. By wearing quality sunglasses, you will be able to guard your retina which is primarily responsible for vision. Ensure that you buy sunglasses capable of 100% protection from UV-A & UV-B rays. Use safety eye wear when you have to get into the swimming pool.

3. Take care of your lenses: If you have been using contact lenses for a while, make sure you follow your doctor’s instructions carefully. Never sleep with your contacts on. Also, refrain from using saliva (gross, right?) or water as a solution. Contact lenses should not be used if they have crossed the expiry date or have been damaged due to external wear and tear.

4. 20-20-20 rule: These days, a lot of people sit in front of the computer as part of their everyday job. Follow the 20-20-20 rule – look up from your computer screen every 20 minutes at an object 20 feet away for 20 seconds. Always keep a safe distance from electronic screens and gadgets.

5. Eat fish regularly: Eating fish once every 3 days gives you enough omega-3-fatty acids that serve as a nourishment to the eyes. If need be, in consultation with your doctor, you can pop vitamin pills to give the adequate amount of vitamins that your eyes require.

6. Foods to eat: Red onions, carrots, oranges, spinach have the necessary nutrients to keep your eyes healthy. Also, avoid using too much salt in your food; instead use herbs and a little less salt. As we always say it’s high time you give up smoking and alcohol.

7. Never share a towel: For hygiene reasons, we advise you to say a loud NO when someone asks for your towel. Keep a towel for yourself which you wash once every 3 days at least.

References:

http://www.aao.org/eye-health/ tips-prevention/top-10-tips- to-save-your-vision-2

http://www.allaboutvision.com/ over60/ways-to-protect.htm

10 Fun Ways to Deal with Stress at Workplace

Why is Friday so far away from Monday but Monday so close to Friday? The answer is because you may not be enjoying your work and are probably stressed out by it. Not everybody gets to work in fun environments with fancy interiors and relaxation stations. Most of us just try to fit into the space given to us at work and refuse to step out of our comfort zone. If workplace stress is what you’re suffering from, you may want to try out these effective tricks to make your workplace more fun.

1. Decorate your workplace: When you treat your eyes, you treat your heart. Fill your work-space with items that interests you, be it a family picture, your favourite toy car or even your favourite indoor plant that you can spend time watering every day when you take a break.

2. Pass notes: Brighten up your day and your colleagues’ day by writing them notes and dropping them at their desks. You might be delighted to receive some as well.

3. Pitch in for your favourite furniture: If your team room has enough space, your team can pitch in some money to buy a recliner or a relaxing bed (but ensure it’s not against your company’s policies).

4. Group jog in the evening: Team up with a couple of friends and go for a light jog around your office. Similarly, you may also practice walking as a group where you strictly refrain from talking about work.

5. Stock your fridge: Stock your fridge with some sweet delights like ice cream or even chocolates which you can ‘mindfully’ start eat (it’s a promise, ok?).

6. Lighten up your space: If you feel your workspace lacks enough light, feel free to carry a table lamp. If you’re staying late in the evenings you may decorate your space with fairy lights, just to boost your mood up.

7. Stock snacks in your draw: Your files shouldn’t be the only occupants in your draw. Stocking up on healthy snacks like energy bars, nuts or even a banana which is rich in potassium can help de-stress your mind.

8. Take a break to talk: Spend a few minutes to talk to your loved ones while at work. This gives you the much needed break and facilitates the rejuvenation process.

9. Colour code: You may plan themes/ colour codes once every week, and take group pictures to re-energize.

10. Order some dessert: Desserts are all that are needed to make anybody happy. Remember that while doing this, you also get an opportunity to socialize and interact with people which in itself is a natural stress buster.

References:

http://www.huffingtonpost.in/ entry/stress-relief-that- works_n_3842511

http://www.dummies.com/health/ mental-health/ten-ways-to-de- stress-at-work/

10 Foods that Trigger Migraines

Last week, we had talked about tips to keep migraines at bay. This week, we will enlighten you on the various foods that are capable of inducing migraines even without your knowledge. Migraines are mostly hereditary and are commonly seen in more women than men. What triggers migraine is still a mystery, however it has been proved that it is mainly due to the chemical imbalance in the neurotransmitters of the brain. Migraines can possibly be prevented at least 40 percent of the time by incorporating certain lifestyle changes especially the kind of food you eat. It is said that, the best way to head-off migraines is to fill your diet with natural, unprocessed food like fruits, vegetables, cereals and grams.

The following are the foods that we tend to eat day-to-day and might have the tendency to trigger migraines.

1. Alcohol: Alcohol, especially red wine and beer have the property to expand the blood vessels. Also, drinking alcohol may lead to dehydration which just worsens the situation.

2. Chocolates: Chocolates have phenylethylemine, which can alternatively constrict and dilate your blood vessels thereby triggering a headache. It contributes about 75 percent to the list of migraine inducing foods.

3. Breads: Breads are packed with a lot of amines that are detrimental to the human system.

4. Cheese: Cheese has found to contribute 48 percent to the list of common foods that trigger migraines. Ripened cheese like cheddar, stilton, camembert, brie, etc. have been found to cause splitting headaches due to a compound called tyramines.

5. Meat: Avoid preserved meat products and cured meat like bacon, hot dogs, salami and ham since they contain a lot of sodium nitrate which is one of the harmful preservatives having unfavourable effects on your body. Instead eat fresh meat and fish.

6. Coffee: For some people coffee may fight the migraine inducing chemicals. But never forget the fact that excessive caffeine can also have negative effects on your body.

7. MSG: Foods high on monosodium glutamate which is a flavour enhancer used in many Chinese dishes should be avoided as they have the ability to attack the healthy blood vessels. It is so common across the world that the symptoms arising out of MSG are called ‘Chinese Restaurant Syndrome’.

8. Citrus fruits: Around 30% of migraines in people are triggered by citrus fruits.

9. Pickle: Another important stimulant of migraines is pickle. Other preserved foods that have a lot of salt content in them also have to be avoided.

10. Artificial sweeteners: Aspartame, is an artificial sweetener found in diet sodas, puddings, gelatins and many other food items which are capable of triggering headaches.

References:

http://www.health.com/health/ gallery/0,,20947791,00.html# legumes-3

http://www.prevention.com/ health/health-concerns/ headache-food-triggers

9 Awesome Ideas to Exercise Without Realizing It

On an average it is suggested that a human should spend anywhere between 45-60 minutes in a day working out. The workout sessions can include strenuous and exhausting activities or a mild form of activity like swimming or walking. Working out is not something every person in the world enjoys or loves to do. Most of them are forcing themselves to engage in some kind of activity just to lose weight, while others are being benefited in various other ways like better sleep, more energy, better memory, etc. If you are demotivated by the very thought of pushing yourself to sweat yourself out everyday, we have a couple of exercises that may turn out to be interesting for you while ensuring you burn some calories.

Stroll along your favourite park: This is the easiest form of exercise that you can do. Strolling along the park also gives refreshes your eyes. The clean air that you breathe in, will naturally boost your system and help in regaining energy.

Dancercize: Gang up with a couple of friends and try out Zumba classes or any form of exercise that combines dance with exercise. This is not only fun, but also very effective since you tend to sweat out calories within ten minutes of dancercize.

Pedalling/Biking: Pedal around the city and trust us, you won’t want to stop. Ensure that you have your helmets and gears secured and always remember that safety should be your first priority.

Household chores: Did you know that doing the dishes for 20 minutes helps you burn 100 calories? And, cooking for an hour helps burn anywhere between 200 -400 calories? So stop making excuses and be your own help.

Washing your vehicle: Two birds in one stone! That’s exactly what this is. While your car smiles and shines after a wash, your body and mind will also feel great.

Gardening: If you’re into plants, gardening can be a very refreshing workout. Take up that topiary class and play with your plants.

Pet Walking: Nothing is more blissful than having your pet accompany you while you walk. While your pet catches new friends on the way, you might too *wink*.

Video Games: If somebody comes and tells you video games make you lazy, show them Wii tennis, Wii fit, Just dance on Xbox Kinect and other such games where you need to stand or move while you play.

Play while you catch up: The next time someone calls you for a cup of coffee for a catch up, tell them that there’s something more interesting you can do such as playing throwball, Frisbee or anything else that keeps you on the move.
So get up and try these out. Don’t let excuses store as fat in your body.

References:
https://www.nerdfitness.com/bl og/2013/09/17/25-ways-to-exerc ise-without-realizing-it/

https://www.bustle.com/article s/184536-10-ways-to-exercise- without-realizing-it-according -to-fitness-experts

10 Quick Tips to Tackle Migraines

Most people suffer from headaches, but only a few are able to distinguish between a headache and a migraine. A headache usually occurs when the blood vessels alternatively constrict and dilate thereby releasing inflammatory substances that stimulate pain. When headaches prolong for a longer period of time and are accompanied by any of the following symptoms, you can be more than sure that it is a migraine:

· Nausea

· Stomach upset

· Fever

· Dizziness & Fatigue

· Blind spots or blurred vision (this phenomenon is called aura and is usually the starting sign of migraine)

· Cluster headache (an intense headache which may appear 1 or 2 times a day and may last for 2 or 3 months)

Headaches usually are triggered by fatigue, stress, allergies, alcohol, drugs, poor posture, low blood sugar, hormonal imbalance & nutritional deficiencies. Here are a few natural ways to relieve you of such debilitating headaches/migraines.

1. Replace painkillers with magnesium by intravenously or orally consuming 200-600 mg of magnesium a day. Dietary source of fibre includes fibre rich foods, whole grains and vegetables like broccoli.

2. Make use of natural oils like coconut oil, eucalyptus oil, peppermint oil and aromatic oils like lavender oil that act as mood stabilizers and sedatives to give you immediate relief from pain. Indulge in a soothing massage if possible. 3. Herbs like butter-bur and fever-few have properties of easing the tension in muscles. These are available in the form of tablets too which can be consumed after consulting a qualified physician. 4. Sometimes, fish oil seems to work when ingested in small quantities because of its rich omega-3-fatty acid composition. You can mix it with orange juice if you can’t stand the smell. 5. Play around with hot and cold bags to see which one works for you. Usually if you constantly have dilated blood vessels, a cold bag treatment will help constrict those vessels and the vice-versa. 6. If you don’t mind the strong flavour, munching on ginger has a very good effect during times of pain. 7. Say no to chocolates. 8. Get into a nice hot water bath with diluted aromatic oils. 9. Constantly keep a check on your posture while you sit at work. Do breathing exercises and muscle stretches often to prevent muscles from becoming rigid. 10. Last but not the least, drink a lot of water. References: http://everydayroots.com/heada che-remedies

https://draxe.com/natural-head ache-remedies-relief/

Holiday at Home!

All us adults face some form of stress or the other and this takes its toll on our body’s ability to fight infection, maintain vital functions, and even ability to side-step injury; you become more short-tempered, depressed, and fretful, your memory may become worse and you’ll make poorer decisions. A vacation is the best solution to break this stress cycle. All of us have done month-long planning to execute a holiday at a place outside our city. But sometimes the best plan is to cut down expenses and enjoy your holiday within the four walls of your home! It can be as exciting as the ones you do while you travel out of town and if you have not tried it yet, we suggest you give it a try when you have your next long weekend.

Here are a few tips to help you along:

1. Say NO to gadgets: Be it at home or a far-away place-vacation means vacation! You deserve to rejuvenate your mind and soul and relax every cell in your body. So make sure you send those out-of-office mails or other such intimations to all your friends and people at work. Keep priority alerts on your phone for selected contacts and chill.

2. Prepare your home: Vacations mostly involve change of environment. In order to holiday at home, you need to make some changes in your living space. Be it decorating your room with fairy lights, changing the positions of your furniture, using a rich fragrance diffuser, filling the vases with fresh flowers or whatever it is, make sure you have everything you love around you!

3. To Cook or Not? : If you are a person who considers cooking as a hobby, you must definitely explore your culinary skills. For those of you who consider it as a burden, please feel free to order your favourite food and get it delivered at home.

4. Pamper yourself: What’s more soothing than getting a nice massage with aromatic candles lit around you? Call a masseuse home and enjoy a peaceful experience at home!

5. Films & Music: Nothing can beat dancing to your favourite music at home while you’re still in your pajamas. Create a playlist of your favourite films and music and binge watch like it’s the end of the world.

6. Outing, maybe? : Not everybody would want to dress up and go out while on a home holiday. But if you’re not that kind, make a list of places you wish to visit inside your city and do it in style.

7. Skip the chores: While vacationing at home, all you have to remember is to do things that are not part of your everyday life. Make deviations and break rules if it gives you peace. After all, your mind deserves to be treated that way.

References: http://urbannaturale.com/stayc ations-good-for-your-mind-and- the-environment/ http://www.idiva.com/news-heal th/how-to-take-a-staycation- and-relax-and-rejuvenate-in- the-comfort-of-your-home/ 1610136

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