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10 Uses of Eucalyptus Oil

Eucalyptus Oil is present in most of the Indian households considering the innumerable health benefits that it has to offer. It has anti-fungal, anti-bacterial & anti-inflammatory properties, making it an ideal choice for curing any kind of infections and allergies. In the recent past, it has also been used in aromatherapy and sauna sessions owing to its rich and soothing fragrance that has proven to have a lot of emotional benefits. Since the preparation of this oil involves steam distillation, the effect is so strong that even a drop of this oil could help you stay protected and healthy especially during monsoon.

We have listed below a series of health benefits of Eucalyptus oil that can take you by surprise.

1. While showering place a few drops in your hand and inhale and exhale for two minutes to have a clear respiratory system.

2. Add 3-4 drops of this oil to a bucket of water and use it for bathing to help you stay away from all kinds of infection.

3. It’s a good remedy for jetlag and can be used topically or aromatically.

4. To feel mentally calm, make a cooling spray along with peppermint oil and use as a room freshener.

5. By mixing it with vegetable oil, it can be rubbed on your chest to clear congestion.

6. It gives immediate relief from cold when 2-3 drops is used in steam inhalation.

7. Warm the oil and apply on sore joints and muscles to experience an immediate soothing effect.

8. Brushing your teeth with a mixture of coconut oil and eucalyptus oil helps in killing germs, reducing plaque and also preventing gum infections.

9. Due to its natural pesticidal properties it can be used to repel lice and mosquitoes when used topically.

10. Wounds can be healed quickly without the spread of any infection with the help of this oil.

Precautions:

1. Dilute when using it for children under 12 years of age

2. Excess use of oil can lead to skin sensitization, hence always go by drops.

3. Not suitable for internal usage.

4. Pregnant and breastfeeding women must stay away from using this oil.

References:

https://www.organicfacts.net/h ealth-benefits/essential-oils/ health-benefits-of-eucalyptus- essential-oil.html
http://www.sustainablebabystep s.com/eucalyptus-oil-uses.html

Get Yourself Out of Sleep Paralysis

This is probably the first time you’re hearing about Sleep Paralysis but once you know what it is, most of you will be able to relate to this concept. Not many are aware of what this is and tend to associate it to something paranormal. Sleep paralysis can be experienced during the transition from sleep to waking consciousness or from waking consciousness to sleep. During sleep paralysis, the person experiences pressure on chest, abdomen & throat and most often feel like somebody is stopping them from moving. Apart from this they might hear a lot of voices and footsteps and also experience shortness of breath due to the suffocation that can happen during the paralysis. Usually a person experiencing sleep paralysis wakes up with a lot of fear. It mostly occurs if you’re under immense stress or have disturbed sleep cycles due to shift work, narcolepsy, jetlag, etc.

Here are a few techniques that can help prevent the occurrence of sleep paralysis:

1. Don’t expose yourself to any kind of electronic gadget an hour before you hit the bed.

2. Reduce or completely eliminate the intake of caffeine in your diet.

3. Remember to sleep on your side and not on your back.

4. Avoid heavy dinners and alcohol before sleep.

5. Avoid lighting in your bedroom when you sleep.

6. Get comfortable pillows and mattress.

7. Make your room sound-proof to improve the quality of your sleep.

8. Regularize your sleeping pattern

Most of the time, people don’t know how to respond or get themselves out of the state of sleep paralysis. The following are techniques you should try:

· Wiggle your extremities i.e. your fingers & toes

· Try to cough as this helps your body to come out of its paralytic state and regain full consciousness

· Try calming yourself saying it’s just a temporary paralytic state and move your facial muscles to frown or even scrunch up your face – this has proved to help quite a few people

· Clench your fist firmly & tightly until you feel ok

Once you’re out of sleep paralysis, get out of your bed, turn on the lights and wash your face with cold water. Meditate for a while and sleep only after taking a few long breaths. If you don’t refresh yourself, there is a high chance of sleep paralysis occuring again.

References:

http://dreamstudies.org/2010/0 4/29/9-ways-to-wake-up-from-sleep-paralysis/

http://www.world-of-lucid-drea ming.com/how-do-i-avoid-sleep- paralysis.html

Tips to Eating Right during Pregnancy

Eating healthy food is always important and it becomes even more significant when you’re pregnant. During this time your body needs more of nutrients like iron, protein, calcium and folic acid to keep the foetus nourished at all times. It is commonly said that a pregnant woman should eat for two. While that’s just a misconception, the right way to understand this is that your body will certainly be demanding more calories to support the life that’s developing inside your womb. On an average you need an extra 300 calories per day by means of a proper healthy & balanced diet to ensure a smooth pregnancy. Remember that it is a natural process to put on weight during pregnancy and this process should be gradual and not sudden. The main thing you should make sure of is to source your calories from healthy meals and not from fast foods that carry empty calories.

The following are the nutrients that have to necessarily be part of an expecting mother’s diet:

• Protein – Fish, pork, eggs, soy, dairy products, dried beans, lentils & peanut butter

• Folate – Spinach, orange juice, fortified breakfast cereal, rice, oatmeal, broccoli & strawberries

• Calcium – Whole-grain pastas, breads, cereals, walnuts, almonds, fruits such as apples, kiwi, melons, pears, berries & orange and vegetables such as potatoes, carrots & tomatoes

• Fat- Healthy fat stored in nuts, avocados, olive oil, salmon, sunflower oil & canola oil

The following are the foods you should try staying away from when you’re an expectant mother:

• Unpasteurized milk & juice
• Raw or uncooked meat & seafood
• Alcoholic beverages
• Fast food
• Caffeine (not advisable to consume more than 300 milligrams per day)
• Nitrate-rich foods like hot dogs & bacon
• Eggs & Sushi (as they may contain illness inducing parasites)
• Cheeses made from unpasteurized milk

Pregnancy period can be quite tricky as different people react differently. Keep yourself hydrated and nourished with small meals spread across the day without binge eating.

References:
http://www.parents.com/pregnancy/my-body/nutrition/a-food-guide-for-pregnant-women/
http://americanpregnancy.org/pregnancy-health/pregnancy-nutrition/

Know Your Running Shoes Better

It always isn’t easy to find the best pair of running shoes. The shoes you wear influences the quality of your workout. You need to be comfortable in your shoes to be able to enjoy your workout. Every runner meticulously chooses his shoes to be able to stay away from injuries like plantar fasciitis and shin splints. To be able to choose the best pair, one should first consider the shape. There are 3 kinds of shapes:

1. Flat

2. Neutral

3. High Arches

Shoe companies these days are working towards accommodating runners of all strides. Flat footed runners usually avoid high-level cushioning and go for shoes that give them a higher stability. Neutral runners can often run in many types of shoes but mostly go for shoes with moderate stability. Runners with high arches usually go for cushioning with mid-sole padding and flexibility.

The following are the things to keep in mind while buying a pair of running shoes:

1. Your heel should fit snug but not tight. Even when it is laced up (but not tied) you should be able to slide your heel in an out.

2. Always ensure that there’s a thumb’s gap between the tip of your tallest toe (which is not necessarily the big toe) and the shoe.

3. Shoes these days also come in varying widths for the same size. Check if you have narrow, normal or broad feet and choose accordingly. If your shoe is too narrow, you’ll feel like your little toe is being jammed. It is therefore important to buy a shoe that gives a little space for your feet to move.

4. Check the flex of your shoe by holding the heel and pressing the tip of the shoe into the floor. The shoe should be able to bend along with your foot. Always understand the pronation of your feet before buying a shoe.

5. Never buy shoes for looks and don’t compromise on professional brands.

6. Always make sure you shop for your shoes in the evening when your feet are at its maximum size.

7. Different brands have different size indexes. So a size 7 in one brand might be an 8 in another. Always go to the store, wear, walk, jump and then buy.

References:

https://www.rei.com/learn/expe rt-advice/running-shoes.html

http://www.runnersworld.com/ru nning-shoes/how-to-buy-the-rig ht-running-shoes

15 Quick Tips for Healthy Nails

Nails are one of those first few things that people notice about you and you’ll be surprised to know it plays an integral role in health apart from beauty. Nails are good indicators of hygiene and sometimes give out signs when there is an abnormality in the internal functioning of the body. Hence it is always better to watch out for your nail health and keep them in a good condition all the time.
Here are a few quick tips that will help you have healthier nails:

1. Don’t cut off the cuticle since it is essential tissue that seals the area at the base of your nail protecting it from vulnerable bacteria and infections.

2. Moisturize after using a hand sanitizer since the chemical present in sanitizers can rip the natural oils in your nails.

3. Don’t pull out hangnails as this tends to kill the cells of the tissue around it.

4. Avoid frequently washing your hands with chemicals.

5. Limit professional manicures and pedicures – A recent study shows that the more you indulge in such sessions, the more your nails get brittle and dry. Also, it is important to check the hygiene levels of the tools used in parlours.

6. Do not expose your nails to extremely hot or cold water.

7. If nails are brittle, soak in warm water with salt for 5 minutes and then try trimming them.

8. Whenever you’re cleaning something with harsh chemicals remember to do so with hand gloves with a cotton liner on the inside.

9. Massage with olive oil once every week before a shower to activate the tissue surrounding the nails.

10. Don’t use acetone based nail removers as they tend to have chemicals that might deteriorate the natural shine of the nails.

11. Give your nails a break & don’t use nail color often. Give a day or two for it to breathe.

12. Don’t use nails as tools to open cans or remove screws. Nails have to be handled gently.

13. Indulge in acrylic or gel treatments sparingly. It’s even better to avoid them completely.

14. Trim your nails regularly, once every 2 weeks at least. Long nails call for extra attention and care. If not maintained properly, they will become the storehouse of microscopic germs.

15. Use an emery board instead of a metal nail filer and carry it with you all the time. Use it when you feel there’s a rough edge on your nail and always keep the edges smooth.

References:

http://www.goodhousekeeping.co m/beauty/nails/a34645/healthy- nail-care-tips/

http://www.webmd.com/beauty/na ils/more-beautiful-nails-a-doz en-tips

7 Simple Ways to Deal with Deadline Panic

Everybody around you is running and the race seems to heat up day after day. It’s a competitive world today which involves nerve-racking deadlines. People are forced to deal with pressure – be it at work or on the personal front, and very often tend to forget to care about their health. Most often it’s a trying day at work which leads to chronic impatience inevitably setting in.

Research has proved that people who face constant deadlines tend to panic and are therefore significantly more prone to heart diseases. There are a lot of ways that have been proven to be effective while dealing with work related panic:

1. Do your to-dos everyday: Start your day at work by checking the previous day’s mails and jotting down the tasks that you’re supposed to complete for the day. Learn to prioritize tasks and keep them on top of the list. Keep tasks that demand time for approval spread across the day. Always ensure you tick everything off your list before you leave for the day. The ones that get missed have to be carried over to the next day’s to-do.

2. Set your time blocks right: Things won’t always go as per your to-do list. Always keep a buffer especially while committing to meetings.

3. Have a strong relationship with your client: At the end of the day it’s your client who is going to bring revenue to you and your company. Most of the time, a disagreement with your client might ruin your time with them. It’s always important to create a strong relationship to pre-empt last minute pressures.

4. Sticky-notes to the rescue: Pick out your favourite quotes from the internet and write it down on a sticky note. Post them on your workplace station and make it as colourful and bright as possible. Research has proved that the workplace set-up has a major influence on the employees’ moods.

5. Keep everyone in the loop: Creating regular checkpoints for your project helps clients know when to expect a status update and also be aware of the progress of the task.

6. Avoid e-distractions: We agree that it is difficult to stay completely away from social distractions but ensure that it doesn’t pull you in so much that you start neglecting your to-do list.

7. Set SMART deadlines: Last but not the least, set goals that are Specific, Measurable, Achievable, Reliable & Time-bound. Understand the dynamics of your goals before setting time limits to it. If need be, sit with your client/boss to discuss the time frame that is ideal.

References:

https://www.sitepoint.com/step s-to-meeting-deadlines/

https://www.goal-setting-guide .com/9-ways-handle-work-deadli nes/

13 Quick Tips to Eat Right this Monsoon

We all love the monsoons- the refreshing showers, the characteristic petrichor, the pretty blooms- they all tend to bring a smile on our face. With it comes frequent visits to the doctor, medical bills etc. as your body is not immune to changes. High humidity during monsoon tends to make your digestive system dull and weak. Hence there are a few changes in lifestyle that you will have to do during the monsoon to keep you and your loved ones safe from illnesses. The following are the things that you should keep in mind before planning your food consumption during the monsoon:

1. Infections like cough & cold are frequent visitors during the monsoon. Have a concoction of fresh radish juice, pipli and rock salt in warm water to avoid mucous formation.

2. Having easily digestible food like Moong Dal will help activate your digestive system.

3. Include easily digestible and nutritious spices like garlic, pepper, ginger, cumin and coriander to spice your food up.

4. Avoid non-vegetarian food during monsoon, instead stick to salads and stews. It is better to stay away from seafood (especially stocked seafood that’s not fresh) during monsoon as it acts as a carrier of water borne diseases.

5. Choose seasonal fruits like lychees, pomegranates, apples & bananas instead of non-seasonal fruits like melons. Avoid pre-cut fruits at all cost.

6. Consume only boiled water instead of water from cans or other purifiers and make sure it is consumed within 24 hours of boiling

7. Oil by itself is quite a tricky substance to be digested by the body; during monsoon it becomes even harder for it to be digested. Hence avoid cooking your food with heavy oils like mustard, sesame & peanut oil; instead substitute it with lighter substitutes like corn/olive oil.

8. It is better to avoid leafy vegetable during monsoon, instead switch to non-leafy vegetables like bitter gourd, beans, yam, snake gourd,etc.

9. Roadside vendors may tempt you with hot, steamy soups & yummy pani puris. Learn to say NO to them and eat home-cooked food as far as possible.

10. Don’t buy fruits with strong smell ( like jack-fruits or mangoes) as they tend to attract germs and flies that spread infectious diseases.

11. Avoid eating uncooked food and salads unless they are washed well.

12. It’s better to chop your vegetables into medium sized pieces instead of smaller/finer pieces as they lose more nutrients that way. Refrain from soaking vegetables after they are diced. Always ensure you use clean water for your cooking process. Don’t use tap water directly for cooking.

13. Stay away from milk during monsoon, instead use dairy products like yoghurt, curd, butter milk, etc. If you need to have milk, make sure you boil it with turmeric.

Always remember to carry an umbrella/raincoat when you step out and make sure you don’t get wet. It’s now time to sit back & enjoy the monsoon with a smile!

References:
http://www.indiadiets.com/diet -and-nutrition/tips-rainy-seas on.htm

http://www.onlymyhealth.com/diet-nutrition-tips-monsoon-1340904633

7 Fitness Myths-Busted!

Spending long hours in the gym, sweating it out and yet not able to see the results you want? Don’t worry, you’re not alone! There are a lot of common myths that get circulated in the fitness community and people tend to follow it blindly. Fitness is not an easy concept and may involve a lot of research to understand what the composition of a workout should be. Read further to understand what those myths are and how they can prevent you from getting fit:

· The more you sweat, the more you burn: Sweat is just a biological response to activity. Some produce more sweat and other produce less. So it definitely can’t be a metric of your fitness regime

· Spot reduction is possible: Unless you go for medical procedures like liposuction, spot reduction is not possible. Your body tends to lose weight in different rates and proportions depending on your genetic make-up

· You can’t dream of muscles at 40: Age is never a constraint when it comes to fitness. You can develop muscles and trim your body anytime you want provided you’re healthy enough to do these workouts

· Yoga is as good as an intense workout: Yoga doesn’t burn as much calories as a normal workout does because it doesn’t consume that much oxygen. You need to weight train your body along with yoga to see results

· Soreness is the proof for a right workout: Soreness should never be a yardstick to measure your achievement since it’s just a biological response like sweating and may vary with people based on their muscular composition; so it’s absolutely fine to not be sore the next day

· Big muscles are strong muscles: There’s a significant difference between training your muscles to be big and training them to be strong. For athletes, strength of the muscle is more important but for bodybuilders the size matters a lot more than strength. So get your goals right

· Early morning exercise on an empty stomach: There is no ideal time for exercise. It all depends on your body’s convenience. Also an empty stomach might tend to make you feel a bit drained and may hinder your workout levels

References:
http://www.womenshealthandfitn ess.com.au/fitness/25-popular- topics/45-8-of-the-greatest-fi tness-myths-busted
http://www.bodybuilding.com/fu n/25-more-fitness-myths-crushe d-by-pauline-nordin.html

Do it Right with Troubled Teenagers

Parenting can be quite tricky in every phase of life and it gets the hardest when your kid hits adolescence. It can be a real struggle for some parents to the extent that it starts affecting the mental health of both the child and the parent. You may have tried yelling, pleading, threatening, striking and sometimes even bribing your kids to ensure that things get sorted but most of the time it just adds fuel to the fire. Kids tend to drift away from parents during this period and become too sensitive, making them feel and believe that they are always right which eventually builds up to having an unhealthy relationship with their parents. It can be definitely hard for the parents to deal with such rebellious kids who often tend to get influenced mostly by their social circle.

Firstly you need to understand the signs exhibited by a disturbed kid. These signs include:

· Staying aloof from the rest of the world

· Increased dependence on video games/ TV and refusing to talk

· Threatening/ bullying other kids

· Carrying weapons of any kind or even trying to play with them

· Being violent to pets

· Noticeable increase/decrease in food consumption

· Spending money in ways that are not being accounted for

· Reduced sleep

Such signs mostly indicate that the kid is in a distressed situation. Here are a few effective things you could try that could help them feel better and secure:

· Create a regular schedule for them and make sure they follow it

· Make it mandatory to talk to parents during dinner or after school

· Throw open-ended questions to them instead of close-ended ones i.e. it is better to ask “What happened at school?” rather than “Was school okay today?”

· Reduce their interaction time with technology and restrict the usage during bed time

· Be a part of your kid’s school activities and make them feel positive about the extra curriculars that they do at school

· Engage them in outdoor activities by enrolling them in after school sessions which involves being trained in their favourite activity

· Always give them the space to talk and never stop them from expressing their views

· Remember to keep check on your kid’s social circle and the kind of friends he/she confides in

Children running on meadow at sunset

· Be affirmative with your rules but not rude; never breakdown in front of your kids as this will make them feel empowered

· In mild situations, embrace humour and also empathize by not over-reacting

Keep these points in mind and love your kids for who they are..Happy Parenting!

References:

https://www.psychologytoday.co m/blog/communication-success/ 201507/7-keys-handling- difficult-teenagers

https://www.empoweringparents. com/article/your-defiant-child s-behavior-5-things-you-can- and-cant-control-as-a-parent/

Diabetic? – Say ‘yes’ to Sugar & here’s how!

You’ve always heard people around asking you to cut down on sugar when you say you have diabetes. Although diabetes is caused due to an imbalance in your body’s sugar levels, it doesn’t solve the issue if you just stay away from sweets. The trick here is to know the fact that your body readily accepts natural sugar from certain sources even when you’re diabetic. In fact these foods give the body the essential sugars and help in maintaining a balance. Here are a list of foods that might look like cheat foods but aren’t. They are healthy and perfectly suited for a diabetic lifestyle and come with a lot of benefits when taken in moderation.

1. Dark Chocolate: Pure dark chocolates are rich in flavonoids that help in improving the insulin sensitivity in your body. Research also shows that people who had 10 grams of dark chocolate a day had reduced cravings for sweetened foods.

2. Sweet Potatoes: Sweet potatoes are rich in antioxidants which make them an ideal pick for a healthy sugar substitute. A medium sized sweet potato contains 26 grams of carbohydrate of which 4 grams are dietary fiber. Unlike white potatoes, these sweet potatoes have a lower glycemic index which is useful in controlling diabetes.

3. Raspberries & Blueberries: Not all fruits are bad for diabetics. Raspberries and blueberries have a high source of fibre & vitamins. These fruits are loaded with antioxidants that play a major role in eliminating the free radicals responsible in causing damage to our body.

4. Yogurt: Who can say no to yogurt? It is a sweet treat that is rich, creamy and delicious. Being a dairy product, it is rich in Vitamin B2 and calcium and has a lot of health benefits. Make sure you opt for low fat or fat free yogurt that contains good bacteria.

5. Red Grapefruit: Red grapefruit helps maintain the blood sugar and cholesterol levels in your body. Having one of these before every meal has shown to significantly decrease the bad cholesterol in the body. Being loaded with Vitamin C and soluble fibre, this fruit is a yummy treat to satiate your sweet cravings.

6. Melon: You have multiple options to choose from – watermelon, cantaloupe, muskmelon, honeydew, etc. A 1-cup serving is loaded with essential nutrients and vitamins like Vitamin C and A. The advantage of eating melons is that they can be filling even in small amounts due to their rich water content.

Time to go sweet with all these alternatives!
References:

http://www.helpguide.org/artic les/diet-weight-loss/diabetes- diet-and-food-tips.htm

http://www.webmd.com/diabetes/ diabetic-food-list-best-worst- foods

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