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Is There a Right Time for Workouts?

For a very long time, researchers have been studying this topic, trying to come to a conclusion. But most of the time, what they observe is that it is only the body that has to be tuned for best results and not the time. The best time of the day is basically when you’re body is ready do it consistently with full enthusiasm. Different people will have different preferences with regards to their workout times. Each body is tuned in unique ways to respond to workouts based on one’s lifestyle and dietary habits. Some early risers will find an early morning workout more convenient as it tends to boost and rejuvenate them to carry on with the day’s work. Some others who can never wake up early might find this an extremely inconvenient commitment and may soon lose interest. It is always better to stack as many cards on your side of the table by understanding how your body likes to be treated.

Following are the points to be considered before you set an alarm for your workouts. This will help you understand if your body is tuned for morning, noon or evening workouts.

Morning Workouts

Morning workouts are generally suggested by a lot of people primarily because of the fact that it tends to boost your metabolism, lower your blood pressure and keep you energized through the day. Various studies have proved that morning workouts pull the necessary sleep triggers in the night and help in getting a good night’s sleep. This is because your body automatically drives itself into hibernation mode due to the high activity levels during the day.

Morning workouts are definitely ideal for early risers but not for the rest of the world. If this doesn’t sound like you, read on to see what afternoon and evening workouts have in store.

Afternoon & Evening Workouts

Your body responds differently at different times of the day based on the level of engagement of your muscular tissue. Your muscles are cold early in the morning after a long night’s sleep and need to be woken up with a bunch of stretches and push-ups. Whereas in the afternoon, your muscles have been warmed up by the days activities and so their strength and endurance are quite high. The likelihood of injuries is decreased during this time. Protein synthesis peaks at this time of the day and so some people find it efficient to perform intense workout sessions in the afternoons and evenings.

For late evening workouts, it is the calories that you packed all through the day that gets burnt making you feel more energized while exercising. Although your body feels fresh after a strenuous workout at night, remember that you ‘might’ tend to find getting a good night’s sleep difficult since your activating your tissues and muscles fully warmed up and active. Also some people tend to have cravings for food after workout. In such cases, night time workouts cause more harm than good since there’s not going to be enough activity to burn the excess calories while you’re asleep.

Reference:

http://greatist.com/fitness/ whats-best-time-work-out

http://www.heart.org/HEARTORG/ HealthyLiving/ PhysicalActivity/When-Is-the- Best-Time-of-Day-to-Work-Out_ UCM_438922_Article.jsp#. V8peqvl97IU

7 Easy Ways to Boost Your Metabolism

We all know that our body’s metabolism slows down with age. Just like how a machine needs fuel to run, your body also needs the right kind of fuel to rev up the metabolism rate. If you’ve been thinking that eating less than 1200 calories (for women) and 1800 calories (for men) per day is going to help you get the figure you’ve been dreaming about, you’re wrong! Every human body needs a special set of nutrients that propel the process of digestion, absorption and excretion. You’re metabolism takes a hit the moment one of these three start craving for the right kind of nutrients, which acts as as ‘fuel’. Also, a person’s Basal Metabolic Rate (BMR), which accounts for about 70% of your total energy expenditure, decreases with age and ultimately leads to weight gain. It is always good to have a higher muscle mass as this tends to spike up the metabolic rate and helps in maintaining the BMR.

Here are 7 easy and absolutely interesting ways to help you better your metabolic rate:

1. Chill with cold water: It’s high time you marry your water bottle. Take it everywhere you go and make sure you give it a lot of attention even when you’re busy. Sipping cold water every once in a while can raise the resting metabolism and help you burn about 50 calories everyday. Hot water also seems to do magic – A glass of hot water as soon as you’re up from the bed is enough to wake up your digestive tract and kickstart your metabolism.

2. Go NEAT: There are simple measures that will help you lose upto 350 calories per day easily – this is what we call Non Exercise Activity Thermogenesis (NEAT). Go for easy alternatives at work like climbing stairs, walking while you’re over a call, short walks within the floor to reach out to a colleague instead of using the intercom, etc. This is the easiest way to lose calories even without having to strenuously work for it.

3. Interval Training: As we mentioned before, the muscle mass plays quite an important role in influencing your metabolic rate. This is why it is important for you to indulge in high intensity workouts. These workouts can be quite a put off for most of us given the fact that it involves a lot of muscle soreness. But the trick here is to do it in sets/intervals. Start with 10 minutes of normal walking followed by 3 minutes of intense workout and keep repeating this. As you get better, slowly increase the time of accelerated intensity.

4. Eat the egg yolk: Your body requires proteins to do justice to your metabolism. Egg yolks are brilliant sources of proteins and happen to be loaded with metabolism inducing nutrients. Egg whites might be low in calories and fat free but it is the yolk that gives the required nourishment for your metabolism.

5. Dark Chocolate: Research shows that the cocoa in dark chocolate, can play a major role in regulating metabolism by alleviating stress inducing hormones. Keep the quantity in check though. Researchers say 40 grams per day of high quality dark chocolate is ideal.

6. Spice up your meals: Spicy foods have the natural ability to kick your metabolism into a higher gear. Red chilli, green chilli and pepper are brilliant metabolism boosters.

7. Watch what you eat: Never go on crash diets. Depriving your body of the minimum calories only does more harm than good. Your metabolism levels go down if you lose muscle weight through crash diets. Make sure you take all the nutrients required and eat healthily. Also, cutting down on alcohol helps you boost the fat burning process by upto 70%.

References:
http://www.redbookmag.com/ body/health-fitness/advice/ a40/speed-metabolism-yl/

http://positivemed.com/2015/ 06/22/10-interesting-facts- about-metabolism-and-how-to- improve-it-to-lose-weight/

7 Tricks to Cool Your Nerves Down

The human psychology is wired to express different feelings in different ways. Emotions help the body in dealing with the hormonal imbalance that arises out of happiness, sadness, anxiety, etc. It is always good to vent out your emotions as and when they occur. Anger is also one such emotion which is neither good nor bad as long as it gets you back to your balanced state of mind. Different people adopt different techniques to manage or control their anger. Some people prefer to remain silent when their patience is tested while some people shout back. And some even cry. Each body is unique and has its own way of dealing with such emotions. It is quite a natural process to feel angry and express it. However there are appropriate ways to do so and that’s what we call anger management. Always remember..never let anger take over you!

When you feel like you can’t hold on to your anger anymore, here are few tricks that might help you deal with it.

1. Wit & sarcasm: Next time you get tired of waiting for someone at the restaurant, simply smile and say,”Hey! Just give me a moment. Let me finish reading this menu for the 40th time.” Now this is what we call witty & sarcy.

2. Change your environment: Give it some time and think about everything that periodically annoys you. If you think your colleague gives you the negative aura every morning with all the whining, shift your desk. If the crowded elevator upsets you every morning, take the stairs. If the traffic annoys you, change your time of travel or try a different route.

3. Give Avatars: What can be funnier than imagining the person irritating you in funny avatars? Draw that monkey tail, or a pencil moustache, give them a squeaky voice or even imagine them in funny undies. That ought to take your mind off whatever’s bothering you!

4. Breathe in & out: Physical relaxation techniques like taking deep breathes, taking a stroll or even muttering positive statements that induce confidence.

5. Imagery technique: Is there a picture of your family that you like? Or a place that you once travelled and brought a pleasant emotional rush? Or even a food that you love? Close your eyes and think about it for a minute. Go to your “Happy Place” in your mind. Trust us, it helps!

6. Carry a mirror: Pocket mirrors are not only useful for those regular touch-ups but are also an effective tool for anger management. Staring into your eyes by looking into the mirror, when you are actually angered by something or someone makes your mind subconsciously think that your peace of mind has to be prioritized over everything else.

7. Smiley ball stress busters: Those little spongy, yellow smiley balls are not only cute to look at but are also great anger busters. Next time you feel like thrashing someone, you know what to do.

References:
http://www.mayoclinic.org/ healthy-lifestyle/adult- health/in-depth/anger- management/art-20045434
http://www.webmd.com/mental- health/anger-management

All You Need to Know About Intuitive Eating

How many times have you felt guilty after eating that yummy cheese cake or that rich chocolate dessert? Intuitive eating is all about innately being able to balance the food you take in and the energy you burn out. Feeling guilty for eating when you’re hungry is like feeling guilty for breathing when your lungs need oxygen. You should never deprive your body of its basic requisites, because that can have a huge impact on your health. We need the food to fuel us and keep us going. Over-indulgence, on the other hand is what one should look out for. The basic principle of Intuitive eating is that you will learn to respond to your body’s internal cues, because only you know what your body needs more than anybody else. ‘Eat when you’re hungry and stop when you’re full’- that’s the sole mantra of Intuitive Eating. The following are the principles that define the concept of Intuitive Eating.

1. Reject the Diet Mentality: Stop screaming NO to every food that comes your way. Listen your body and understand what it needs. When you intuitively realize diets don’t work, you can start to take a gentle approach to nutrition and your body.

2. Build self-trust with your body: Honour your hunger and make peace with it. Allow your body to naturally find its own healthy and happy way to deal with eating. Trust your body and tell yourself that you will not over-stuff your body because it doesn’t need it.

3. Respect your fullness: When your body says it’s full, you need to pause right there and close your meal. Distract yourself by talking to friends or even recollecting the varieties of food that you ate.

4. Never hate yourself: Don’t let your mind declare you’re good if you eat below 1000 calories and bad if you eat above that. This sense of policing is stationed deep into your psyche and often is the main trigger for anxiety. Remember that food is only for your stomach and not for your mind.

5. Exercise & feel the difference: We are not talking about intense workout sessions here. All you need to do is just get active and feel the difference. Be it a brisk morning walk, or a stroll in the evening, all that your body needs is some kind of physical activity.

References:

https://www.intuitiveeating. com/content/what-intuitive- eating

http://www.laurenfowler.co/ blog/intuitive-eating-101

Easy Tricks to Make You Eat Less

Not every weight loss tip should revolve around impossible diets and intense workouts. There are a couple of techniques that can trick our subconscious mind into eating less and can help us keep obesity at bay. These days, a lot of people suffer from obesity primarily because of the change in lifestyle at home and at work. A considerable percentage of the world’s population work at white-collar jobs resulting in less physical activity and increased susceptibility to various health complications. If the body mass index exceeds 30, it is high-time you start watching your shape and diet. In addition to that, here are a few tricks that don’t require massive time and effort but just a few small lifestyle modifications that will eventually become a habit and help you stay in shape:

1. Go Blue: You may be wondering why not many restaurants paint themselves in blue. This is because it functions as an appetite suppressant. The trick here is to make sure you are surrounded by the colour blue- wear a blue dress, cover your table with a blue table cloth or even paint your dining space blue. Trust us- it works!

2. Sniff peppermint or a banana: That’s right, you don’t have to really eat them, but it’s good to carry one with you. On sniffing these from time to time, research has proved that people actually lost an average of 30 pounds.

3. Who said mirrors were for dressing up?: The trick here is that every time you eat in front of a mirror, you tend to become conscious of what and how you eat. Having to look at yourself while you eat makes you pensive thereby reminding you of your goals and targets.

4. Give a break for your spoon: Make it a point to put your spoon/fork down between every bite and also remember to reduce the pace at which you eat. Try sipping water frequently as this makes your tummy feel full which in-turn lets you eat less.

5. Dispose your ‘fat’ clothes: Do not save those lose clothes thinking you might be needing them later. The thought of you having to invest in new clothes if you put on weight, by itself will stop you from indulging in fatty foods.

6. Use a smaller plate and spoon: Help yourself with smaller portions of food in smaller plates in such a way that you are forced to walk up to get your next serving. Also sitting far away from where the food is served will help you avoid over eating.

7. Brush your teeth immediately after your dinner: This habit will let you think twice before you indulge in that extra perk of a snack before you hit the bed. Dinners should always be light since the food that you take in has no time to be burnt through physical activity.

Reference:

https://authoritynutrition. com/30-ways-to-lose-weight- naturally/
http://www.health.com/health/ gallery/0,,20501331,00.html

Is Snoring a Problem for You?

Snoring is such a serious problem in the world that it has even been the prime reason for couples to split! About half the population in the world snores at some point in their life even if they don’t snore regularly. It is more common in men than in women and about 40 percent of adult men and 24 percent of adult women have found to be habitual snorers. People snore for different reasons and it is not a very serious disorder as long as it doesn’t disturb the quality of your sleep. Cases like sleep apnea need immediate medical support as they hinder the normal functioning of the lungs where people intermittently stop breathing thereby posing a lot of health risks. Snoring can be cured naturally if you know what causes it. In most cases, it is caused by sinus infections, nasal congestions or simply because of being overweight.

Read below and try to pinpoint why you snore:

Closed mouth snoring: Problem in your tongue/ nasal pathway

Snoring with your mouth wide open: Problem with the tissues in your throat

Snoring regardless of position: Indicates a more serious problem and requires medical attention

Here are a few natural tips that might help you get rid of snoring:

1. Keep your bedroom humid: Dry air and congestion are often the most common stimulators for snoring. Try adding a few drops of eucalyptus oil or vaporizer to clear your nose blocks.

2. Change your sleeping position: Try sleeping on your back instead of your neck and make sure you use a good pillow to ensure that your neck muscles are not crimped.

3. Tennis ball trick: Attach a tennis ball to the back of your t-shirt so that it stops you from rolling over and sleeping on your back. Do this regularly until sleeping on your side becomes a habit.

Sleeping positions

4. Throat exercises: Try doing these exercises to overcome this issue. You can repeat the vowels (a-e-i-o-u) loudly for three minutes 5 times a day. Following this exercise, try to purse your lips and remain in that position for 30 seconds-repeat this 5 times and keep doing this for 5-7 times a day.

5. Clear your nasal passage: It is inevitable that your respiratory system that includes your nose, mouth, respiratory tract and your lungs remain in a healthy condition free from blockages. In case you have some blockages, try clearing them by blowing them out or using a nasal spray before you hit the bed.

6. Avoid alcohol and smoking in the night time and drink water before you sleep.

7. Keep a sleep schedule: Keep track of your sleeping behaviour and make sure you maintain a steady schedule. If possible, ask your partner to maintain a sleep journal where your partner can record your various sleeping positions and see if they have any influence on your sleep.

References:

http://everydayroots.com/ snoring-remedies

http://thesleepschool.org/top- ten-tips-stop-snoring/

Signs of Depression That Shouldn’t Go Unnoticed

Not everybody who is sad and moody suffers from depression. Depression is a very commonly used term these days and most of them tend to use it every time they feel sad. Sure, everybody does feel sad, lonely, lost and irritated sometimes and these are normal reactions to some loss or the struggles that life throws at you. But it is to be taken seriously only when these symptoms become overwhelming, going beyond one’s control and persisting for a long period of time thereby impacting your life in a negative way. Most of the time, the initial stages of depression have symptoms that are very silent and may not catch the attention of the people around you. In most cases, the patient usually goes to a psychiatrist only after their friends or family around ask them to do so. It is always better to consult a psychiatrist when one feels their thoughts and emotions are not aligned in a way that it usually would.

Here are a few symptoms that a person suffering from depression will deal with on an everyday basis:

· You not only suffer from mental agony but you also feel intense pain in your body especially the joints, lower back and neck

· You tend to binge eat or just don’t eat at all resulting in rapid weight gain or loss

· Your memory refuses to co-operate and you might find it difficult to remember or recollect things

· You feel scared and restless but are not sure of why this is happening

· A feeling of emptiness is always there within you and you start questioning a lot of things unable to seek the answers and in turn feel helpless

· You start feeling uncomfortable when it comes to social gatherings; you prefer to stay away from the crowd all the time

· You start losing interest in the things you once liked including your hobbies

· Your consumption of alcohol and smoking increases and you tend to lose yourself in it

· Too much online activity since you are more comfortable with a virtual world

· You slowly lose interest in grooming yourself and end up not combing your hair or even give up completely on oral hygiene

· You constantly think about ending your life and feel worthless

These signs may exist in most people but what distinguishes them from depression is the frequency and duration in which these signs occur or exist. If you find these symptoms persisting for a long time in yourself or anyone around, get the support of a qualified psychologist without second thoughts.

References:

http://www.prevention.com/ mind-body/surprising- depression-symptoms

http://www.webmd.com/ depression/guide/detecting- depression

Blood Type Diet for a Healthy Living

All of us almost always associate blood group discussions to blood transfusion or donation. Here’s a different angle to it.
Have you wondered why one person remains thin despite the amount of food he/she eats and there’s another person who eats minimally yet puts on weight very easily? Have you seen a bunch of people falling sick every so often and the other lot that stays healthy all the time? There is research that shows that it all narrows down to one concept which is your blood type. Each blood type has a composition that is unique – just like a fingerprint. This is why different people’s bodies react differently under different situations. Knowing your blood type and having a fair understanding of its response to different foods, susceptibility to diseases and other natural reactions is very important. The biochemical compounds in the blood decide what your body actually requires the maximum and what it needs in moderation. Hence eating right based on your blood type is very important.
Based on scientific research, we have explained how each diet should be modified based on your blood group.

1. Type O: It is considered the most Original blood group and everything else is believed to have evolved with time. It carries the antibodies of A & B and strikes a brilliant balance which is why it is considered a universal donor. Here are a few things to note about Type O:

· Eat a lot of protein (especially from lean meat) and fat

· Limit the consumption of grains, beans and legumes

· Stay away from wheat, beans, cruciferous vegetables and anything packed with carbohydrates

2. Type A: This is considered the Agrarian blood group since their diet requires a semi-vegetarian approach. It is a far better approach for people with this blood group to eat raw vegetable and fruits.

· Eat plenty of vegetables, fruits, tofu , seafood, grains , beans and legumes

· Limit your intake of wheat, red meat and dairy products

· Fruits like pineapples and melons are good for watching your weight

3. Type B: This type emerged when Type O people moved to the mountainous terrains and started leading a Nomadic life, domesticating animals and living on meat and dairy. They naturally have a tolerant digestive system and generally have good assimilatory properties.

· Eat plenty of lamb, grains, beans and legumes

· Corn, peanuts, buckwheat and sesame have to be avoided

· Greens, eggs, meat liver and tea aids in healthy weight loss

4. Type AB: This is the newest blood type and is the rarest. They are considered to be universal acceptors and share traits with blood types A&B. This Modern blood type has a sensitive digestive track.

· Eat a lot of seafood, turkey, figs, cherries and grapes

· Corn and buckwheat are difficult to digest and hence have to be had in moderation

· Stay away from sugar, alcohol and caffeine, especially when you are stressed

References:

https://www.drlam.com/blog/blo od-type-diet/16865/

http://www.dadamo.com/txt/inde x.pl?1001

6 Useful Fitness Apps in India

Do you make the same fitness resolutions every single year? A lot of us actively exercise in the beginning of the year and then gradually taper out due to the laziness. We also lose motivation because we feel that it is not making any difference to our body. Always remember that getting in shape is a very slow and gradual process. It takes months of hard work and perseverance to see a considerable change in the way you look.
Technology has taken the lead in various walks of life in different forms. A lot of people these days are keen on tracking their fitness regime in their fingertips. Fitness is not just about your muscles being healthy but also about your skin and other vital organs related to it. A lot of companies are coming up with interesting applications to assist people with their fitness plans. Here are a few applications available in the market for free to give you the boost that’s required to be consistent.

1. Pact: This is quite an interesting app that lets you earn and lose money based on the targets you set up for yourself. This app requires you to set your own daily targets ranging from the distance you run, calories you consume, number of times you climb stairs, etc. Every time you achieve your target for the day, the app rewards you but every time you miss out, you will be charged heavily on your pocket.

2. Fooducate: This is a health app that helps you record and track your calories as and when you eat and also gives you the nutrition grade of food packets when you scan the barcode that’s available on the packet. If the food item gets a negative grade, this app gives you better alternatives.

3. First Run: If you are just planning to run a 5K or a 10K, this is the best app available in the market that will give you the motivation required to do it. It gives you fitness instructions and goal guides to help you get fit for the run in just a few weeks.

4. Mindshift: This app comes in handy for those people finding it difficult to deal with stress and anxiety. It helps you set up a personalized plan once you let the app know how you feel about a particular situation. The tools include inspirational quotes, stories and will give you instructions like take 10 deep breaths, shake your hands and legs, splash water on your face, etc.

5. iDance: This app lets you mix and match from amongst 225 different dance moves based on your interests and lets you create your own personal dance routine. This app comes pre-loaded with interesting instructional videos and step-by-step tutorials which you can also share with friends and do it along with them.

6. FitBit: All of us are quite familiar about Fitbit watches available in the market. They do quite a good job in tracking one’s daily movements including the workout sessions. Usually the app is used along with the wrist watch but it can also be used independently. You can thus watch your calories burn their way out as you are on the move.

References:

https://indianceo.in/2016/01/t op-android-health-apps-to-use- in-india/

http://indiatoday.intoday.in/s tory/the-fit-list-download-the se-10-fitness-apps-to-remain- in-shape/1/449692.html

6 Mandatory Medical Tests for Senior Citizen

Most of us visit hospitals only when we face health issues. We mostly associate sickness with old age and start planning for our health related funds only when we cross 40 years of age. With Senior Citizens Day being celebrated across the world this Sunday, we decided to highlight the importance of certain medical tests that need to be taken by 50+ people every now and then.
These days the need to be fit and healthy is prevalent across all ages and one can see a lot of people over the age of 50 making the extra effort to keep themselves on the fitness track. Although exercising is a healthy option it doesn’t always protect you from having health issues. For this reason, we decided to throw some light on some of the medical tests that have to be mandatorily taken up by senior citizens. When it comes to medical tests, all of us wonder how and where to start. The development in the field of medicine has increased exponentially and each field is swarmed with multiple lab tests. We often get lost in the series of tests prescribed by doctors. Although these tests have become life savers and have successfully increased the average life span of human beings, they can be quite confusing if not explained properly.
Here we have listed 7 health tests that have to be taken up by people over the age of 50:

1. Cholesterol tests: Tiny globules of fat that run in your bloodstream and are carried around your body, constitute Cholesterol. The onset of cholesterol increases the risk of heart diseases by blocking your arteries. For this reason, it is always good to keep your HDL (good cholesterol), LDL (bad cholesterol) and triglycerides at check.

2. Blood pressure checks: A lot of old people can be seen suffering from blood pressure. It can be either high or low but the ideal stands at 120/80 mm Hg. By maintaining normal blood pressure, you can ward off kidney disease, heart diseases and stroke.

3. Eye tests: An eye test not only tells you if you need glasses or not, it can also detect a number of conditions well in advance if you take them up periodically. People especially above the age of 50 may develop cataracts which have to be surgically removed by a qualified physician. Reading glasses are being commonly used by people over the age of 40. Your job doesn’t stop after you buy a reading glass. You need to check for variations in power and change your lenses accordingly.

4. Thyroid tests: This test is especially mandatory for women over the age of 50 because women of this age have high chances of developing an overactive or an underactive thyroid. When your thyroid produces more hormone than the body needs, your metabolism goes into an overdrive mode. Symptoms can include hand tremors and rapid or irregular heartbeat, leading to serious cardiac problems. Too much thyroid hormone can also leech away calcium in bones, leading to osteoporosis. Clues to the possibility of hypothyroidism include a positive family history of thyroid disease, past treatment for hyperthyroidism, or a history of extensive surgery and/or radiotherapy to the neck. Symptoms and signs of hypothyroidism may include weight gain, sleepiness, dry skin, and constipation, but lack of these symptoms does not rule out the diagnosis and hence it is mandatory to do thyroid tests periodically.

5. Diabetes: Diabetes is a very common disease across age groups and it mostly occurs because of genetics or lifestyle changes. Usually people having a blood pressure of above 135/80 mm Hg are at a higher risk of getting diabetes. Also, it is important for old people to take care of their feet and protect themselves from hurting their feet since diabetes can cause gangrene after injuries which if not taken care of can force you to get your feet amputated because of a severe infection. Never walk barefoot.

6. Colorectal Cancer Screening: Colon cancer is the second leading cause of death from cancer in men and women. If you have celebrated your 50th birthday and haven’t done this test yet, it is time now. You should get it screened earlier if you have a family history.

References:

http://www.today.com/parents/want-be-healthy-over-50-get-these-tests-exams-2D80555198

http://abcnews.go.com/GMA/MensHealthNews/story?id=8083450

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