Health

How to Stop Smoking? 25 Ways to Quit

Every smoker is aware of the dangers of smoking, but they are unable to quit. It makes no difference if you smoke barely or finish a pack in a day. It could be a tough job for you. Because it is not a normal abdication.

Every time you smoke, some part of nicotine reaches your body, and after some days or months, your body becomes habitual to it. When you try to stop smoking, you can feel the physical side effects of it.

Why is Quitting Smoking So Hard?

Smoking is a physical and psychological kind of addiction. People try to quit it many times, but they cannot keep themselves from it because that makes you feel like something is missing or incomplete.

The main reason behind the smoking habit is that nicotine is hard to control, and its addiction is the same as heroin or cocaine.

Let’s Read Tips to Stop Smoking —

Have Faith in Yourself—

To quit smoking, believing in yourself is the first thing you should do. If you do not have confidence, then you can suffer a lot, and at a point, you may feel like you cannot stick with it further. But this is the point where you should push yourself one step up.

So, keep telling yourself that you can do it. And you have to stick with your plan.

Make a Strategy—

A wise man once said that “to achieve your goal, make a plan and execute it layer by layer.” For example, in a soccer match, the team does not think about results initially. They take the game as deep as they can. This is one of the best ways to achieve your goal.

As in the path of quitting smoking, there are lots of problems you may face, but your checklist will help you to move one step up.

Consider Yourself A Nonsmoker—

The human mind is so powerful, and it can distract you. You must pose yourself as a non-smoker. It is obvious, and psychologists tell people to do it because we become what we thought.

So, we should keep thinking of good habits and pretend to be non-tobacco consumers.

Maintain Consistent Teeth Cleaning –

Although it does not have a direct link to the quit smoking plan, when you look in the mirror, everything looks as it should, that makes you happy from the inside.

So, make sure you brush your teeth regularly.

Do Not Quit Smoking Suddenly. Gradually Introduce It –

Bad things just happen, but good things take time. Many say they have quit smoking at once, but it is half true. It can be true that you have stop smoking immediately, but the process takes its own time. There is a time war in your mind. One portion tries to convince you to smoke, but your willpower may stop you from doing it.

Consume Sugar-Free Candy—

It is one of the best cigarette substitutes. Take a candy whenever your body requires tobacco products. It will help you to keep away from smoking.

Many people use chewing gum to stop smoking. Try it and choose what you can take instead of smoking.

Join A Non-Smoking Society—

There are many non-smoking communities where people come and share their experiences without hesitating. Members do not judge them for it. They listen and encourage people to move on. Joining these communities helps to heal from pain and engage you in other things.

So, you should search for these communities nearby and go to the sessions to share your thoughts and listen to others’ life stories.

Bring Your Nonsmoking Pals —

If you spend time with your smoker friends, you may be able to quit smoking. So, make sure you spend most of your time with non-smoking friends. Neither do they smoke nor do they talk, and that’s to keep you away from smoking.

It will act like therapy for you.

Carry Dry Fruit With You—

Like candy, you can carry dry fruit with you. Whenever you need it. Get one out of your pocket and eat it. There are several health benefits of dried fruit.

Eat Salty Foods-

Often, we have found that salty foods are the best alternatives to smoking because salty foods reduce the urge to smoke. You can have chips, papad, pickles, etc.

Make Monetary Sense To You –

You must impose a financial fine on smoking. It might be helpful. To make fear in your head, do one thing: collect that money and give it to others. Otherwise, it is a formality.

Always Remember To Appreciate Yourself-

Whenever you spend a day without smoking, do not forget to appreciate yourself. Because it will put confidence in you.

If you feel down at any moment, you can remember those moments and tell yourself that yes, you can do it.

Consume Vitamin C-Rich Foods—

Vitamin C is helpful to stop smoking tobacco because it supplies some kind of something which decreases the carving of using cigarettes. Orange, lemon, guava, amla, and many other fruits are rich in vitamin C, and there are multiple benefits of taking these.

Fruits also help to recover your body from several injuries, and your doctor recommend eating them because there are many benefits to fruits also a famous quote, “an apple a day keeps the doctor away.”

Stop Seeing Smokers’ Mates—

You should stop visiting your smoking friends. Indeed, you can not stop it immediately but try it slowly. If you keep going with them, it might be possible that you cannot control and break the barrier and forget all the rules.

It can hurt you for a long time, so you must take care of yourself. If you meet, then make sure you spend less time together.

Focus on Vegetables and Fruits

Increase the number of vegetables and fruits in your food. We all know that vegetables and fruits are necessary for our bodies. Nobody can expect to be fit without it.

Follow a vigorous diet plan to keep your body healthy.

Baking Soda –

If you start taking half a spoon of baking soda thrice a day, it will increase the pH value of your urine. It will slow down the removal of the nicotine in your body. That means you will feel less compelled to consume nicotine.

You can take it in liquid form with water after having your meal.

Do Not Worry Too Much—

Stress is a serious thing, and it can damage you internally. If you are on the way to quit smoking, you may face several side effects, and stress is one of them.

Make sure you keep yourself happy throughout the journey.

Bet with a friend –

Although there is no proven method, you can bet your fellow smokers will quit. It will hit you that you have to prove yourself.

Whenever you are about to take a sip, then your mind will recall this bet, and maybe you can stop yourself from smoking.

Exercise –

Exercise is necessary for any age group to be fit, and if you have decided to quit smoking, you should spend more time in the gym.

When you focus on exercise, your mind will not think about smoking.

Yoga –

Yoga has its own importance. It may be possible that you can not expect an immediate impact from Yoga. But if you are consistent, you will see long-term results.

So, you must find some time to do Yoga.

Running –

Running is a masterpiece. It will really reduce your smoking time during the day. When you start running, it may be possible that you feel some kind of breath issue because smoking has damaged your lungs.

Do not give up in the early days; you can see the results in the first week.

Keep Yourself Positive and be patient.

You need lots of patience in this process because things will not change overnight. You must wait and put all your experience into it.

Remind yourself that many people have done it. So you can also

Do Not Hesitate To Seek Help.

Everyone needs support or help, and you should not hesitate to ask. Talk to your partner and healthily discuss the topic. It will help you feel good from the inside of your body.

You must have someone to talk to and discuss most problems of your life.

Clean Your Home and Surroundings –

Do not keep your house dirty. You should keep it clean and maintain good hygiene. These are feel-good things. You must do it yourself because you can engage yourself to distract yourself from smoking.

Keep a Pet –

If you have a dog, cat, or any pet, it can help you a lot to quit smoking because when you feel sad, you can play with your pet. At one point, you will completely forget your problem, and your mind will start releasing happy hormones.

10 Most Common Mental Disorders

What-is-Common-Mental-Disorders

In the present times, with the increase in globalization, urbanization, and technology boom, there is a resurgence in the number of common mental health Disorders or diseases.

What-is-Common-Mental-Disorders

Earlier mental health diseases were completely unheard of because people were more physically and mentally healthy.

On the contrary, today, mental health diseases have become common. It is a sad reality, but it is true.

Even a seventh-grade kid says he has depression just because he failed his exams. Are we moving in the right direction? The answer is a clear ‘No’.

Here we will discuss the top 10 common mental disorders that have disturbed most people’s mental health in this world.

10 Common Mental Disorders

1. Depression

Depression is a serious mental condition that negatively impacts people’s thoughts, moods, and actions.

It surrounds a person with the feeling of Sadness at all times.

Symptoms:

The symptoms of Clinical Depression are:

  • Increased levels of Sadness.
  • Lack of Enthusiasm about anything that interested the person before.
  • Weight loss or gain due to the change in eating habits.
  • Fatigue.
  • Insomnia or too much sleep.
  • Loss of Attention.
  • Laziness or Hyperactivity. 
  • Feeling of disgust for life.
  • Suicidal Tendencies.

Treatment:

  • Medications include Antidepressants.
  • Psychotherapy.
  • Group Counseling.
  • Family Counseling.
  • Self-care.

2. Anxiety

Anxiety is a mental disorder characterized by an overwhelmed response to stressful and dangerous situations in life.

Anxiety disorders can be of many types like Phobias, Panic Disorders, Separation Anxiety Disorder, Hypochondriac, etc.

Symptoms:

  • Shortness of Breath.
  • Dry Mouth.
  • Sweating.
  • Fear.
  • Dizzy Feeling.
  • Chills or Hot Flashes.
  • Numbness or Tingling.

Treatment:

  • Medications include Anti Anxiety medications and Antidepressants.
  • Psychotherapy includes Cognitive Behavioral Therapy.
  • Counselling Sessions.

Read – Difference Between Anxiety, Depression, And Stress

3. OCD:

OCD stands for Obsessive-Compulsive Disorder.

It is a mental health disorder characterized by doing repetitive actions in a loop. It is a form of obsession with a particular task or act.

The obsessions are a result of fear and unwanted thoughts.

Symptoms:

The symptoms can be of two types, Obsessions and Compulsions.

Obsession symptoms are characterized by,

  • Requiring things to be aligned always.
  • Fear of contamination.
  • Fear of dirt.
  • The patients have continuous unwanted thoughts about hurting someone or themselves.
  • The patient has unwanted thoughts about sexual things, religious objects, aggression, etc.

             Compulsion symptoms are characterized by,

  • Repetitive washing and cleaning.
  • Continuous arranging of things.
  • Multiple checking and counting routine.
  • A Perfect Strict Routine.
  • Continuous demand for Reassurance.

Treatment:

 The treatment of OCD can be done using Medications and Psychotherapy.

                Medications include the use of antidepressants.

                Psychotherapy is done by Therapists using CBT (Cognitive Behavioral Treatment) and

                ACT (Acceptance and Commitment Therapy).

                Other lines of treatments for OCD are Deep Brain Stimulation, Repetitive Transcranial.

                Magnetic Stimulation (RTMS) and ElectroConvulsive Therapy (ECT).

4. Bipolar Disorder:

It is a mental disorder characterized by high levels of mood swings. The mood swings can be a complete emotional high or a deep low.

Bipolar Disorder has both extreme anxiety and depression.

Symptoms:

The symptoms of Bipolar disease can be under 2 categories- Mania and Depression.

The Maniac symptoms are,

  • Extremely high energy.
  • Enormously paced thoughts.
  • Heavy activity.
  • Euphoria.
  • Excessive Talkativeness.
  • Reduced need for sleep.
  • Indecisiveness.

             The Depression symptoms are,

  • Depressed mood
  • Loss of interest in anyone or anything.
  • Excessive sleep or insomnia.
  • Restlessness.
  • The patients either lose or gain weight.
  • Fatigue.
  • Suicidal tendencies.

Treatments:

The treatment for Bipolar Disorder usually involves treating mood swings.

             The anxiety phase is treated using anti-anxiety medications, and the depression phase

              is treated using antidepressants.

             The other line of treatment is seeking Psychotherapy with a Therapist.

5. Schizophrenia:

Schizophrenia is a mental disorder characterized by the imagination of a false reality.

Schizophrenic patients have frequent hallucinations, delusions, and disorganized speech and thoughts.

Symptoms:

  • Frequent Hallucinations.
  • Delusions.
  • Disorganized Speech.
  • Haphazard thoughts.
  • Abnormal activity.
  • Dysfunctional daily habits.

Treatment:

The treatment has two modalities- Medications and Psychotherapy.

              The medications given to Schizophrenics are antipsychotics like olanzapine,

              Risperidone, etc.

              Psychotherapy is done with a Therapist using CBT.

              Other forms of therapy include family counselling and ECT.

6. Autism:

Autism is a neurodevelopmental disorder witnessed in the first 3 years of birth.

Autistic Children have a lack of social communication with restricted and repetitive behaviors.

Symptoms:

  • The patient has no social communication.
  • Patients have no eye contact or facial expressions.
  • Very poor understanding level.
  • Aggressive and extremely disruptive when touched.
  • Repetition of phrases or words.
  • Repetitive motor movements like spinning, shaking, etc.
  • Sensitive to light and sound.
  • Prone to Self-harm.
  • Lack of brain and muscle coordination.
  • Fussy and picky food habits.

Treatment:

The line of treatments to be followed for Autism are:

  • Medications include Antipsychotics and Stimulants.
  • Behavioral Therapy.
  • Speech and Language Therapy.
  • Educational Therapy.
  • Family Counseling.

7. ADHD

ADHD stands for Attention Deficit Hyperactivity Disorder.

It is a mental disorder which is prevalent in children aged 6-12years.

It is characterized by a pattern of lack of attention and hyperactivity. It interferes with the functioning and development of children.

Symptoms:

The Inattentive types have the following symptoms,

  • Lack of attention.
  • They are easily distracted.
  • Bad organization skills due to disorganized thoughts.
  • Low grasping power.
  • Lack of listening.
  • No focus.
  • Slow processing of tasks or information.

              The Hyperactive types have the following symptoms,

  • Restlessness.
  • Extremely impatient.
  • Very Talkative.
  • Hyperactive.
  • Cannot sit still.   

Treatment:

The treatment for ADHD includes

              Behavioural Therapy, Management

              Training, CBT and counselling.

8. Eating Disorders:

It might seem extremely weird, but eating disorders are a kind of mental disorder.

It is characterized by persistent eating behavior that affects a person physically, emotionally, and mentally.

Symptoms:

Eating disorders can be of three types- Anorexia Nervosa, Bulimia Nervosa and Binge eating disorder.

In Anorexia Nervosa, the patient is extremely scared to eat and fears gaining weight due to eating. It has the highest suicidal tendencies.

In Bulimia Nervosa, the patient has recurrent episodes of eating, followed by compensatory behaviors like forced vomiting, laxatives, or diuretics.

In a Binge eating disorder, the patient loses control and has continuous eating episodes even after being full.

Treatment:

  • Psychotherapy.
  • Nutritional Counseling.
  • Medications like antidepressants, antipsychotics and mood stabilizers.
  • Family Counseling.

9. PTSD:

PTSD stands for Post Traumatic Stress Disorder.

It is characterized by continuous negative and fearful thoughts about a traumatic episode in life.

Symptoms:

  • Hallucinations, nightmares and flashbacks about the trauma.
  • Social Avoidance.
  • Anxiety.
  • Insomnia due to fear.
  • Anger, hatred, irritability.
  • Huge negativity.

Treatment:

  • Anti Anxiety medications.
  • Psychotherapy.
  • CBT.
  • Family Counseling.

10. Substance Abuse:

Substance abuse is a type of mental disorder.

It occurs due to the abuse of addictive substances like drugs, alcohol, tobacco, etc.

It affects the daily life activities of a person.

Symptoms:

  • Insomnia.
  • Impaired memory, cognition and vision.
  • Watery and red eyes.
  • Puffiness on the face.
  • Lack of social life.
  • Depression.

Treatment:

  • Medications include Antidepressants.
  • Behavioral Therapy.
  • Group Therapy.
  • Family Counseling.

Conclusion:

As we have seen above, many mental disorders prevail in this world. Mental disorders can affect a person’s daily activities, social life, and personal and professional life.

Often, an individual cannot understand and acknowledge the mental problem they are facing. It is always ideal to visit a therapist or counselor when you face extreme changes in your behavior or friends and family.

Mental Disorders can have impending effects on an individual’s life, and it is better to resort to preventable methods before the disease takes up a horrifying space in your mind.

Socializing is a great way to let people around you knows that you’re fine. Some people do not like socializing at all, but still, you must keep in touch with your family and your close ones. When you see someone around you is going through some mental trauma, please give a helping hand.

Mental diseases, unless developmental, can be preventable with proper medication and therapy. Adopt a great self-care routine, relaxation techniques, and physical activity to stay sane in life.

Your mind is your biggest asset, and don’t make it fall into the trap of mental health issues. Always try to indulge in activities that improve your mental health and enhance your physical well being.

Anxiety Attack vs. Panic Attack

Anxiety and Panic Attack
Anxiety and Panic Attack

Conversations about Mental health are still taboo in many places in the world. The effect of a mental health disorder on the victim can be devastating, and it must be spoken about for better awareness. Every mental health issue is perceived as the person becoming mad, which is a false notion that has spread worldwide. Mental health disorders result from awful experiences in a person’s life in the form of violence or abuse. It is important to know about Anxiety and Panic Attack.

Any mental health disturbance is not a result of a single bad experience; it is the continued internal trauma to your mind that bursts out after a period of saturation. One form of mental health disturbance is frequent panic attacks and anxiety attacks.

Anxiety and Panic attacks may have common symptoms, but there is a significant difference between the two, and here we will understand each of them well.

What is Panic Attack?

A panic attack is a sudden outburst of intense fear and discomfort which produces a feeling of fear and fright in an individual.

A panic attack presents all the physical signs and symptoms of fright and fear.

Etiology

The exact cause of the panic attack is unknown. It is a multifactorial phenomenon that involves the inclusion of,

  • Environmental Factors.
  • Genetics.
  • Excessive Stress.
  • High Temperament with negative emotions.
  • Changes in brain function.

Symptoms Of Panic Attack

The symptoms of a Panic Attack include,

  • Impending Fear.
  • Fear of loss of control.
  • Breathlessness.
  • Palpitations.
  • Nausea.
  • Chills.
  • Excessive Sweating.
  • Flashing Visions.
  • Chest Pain.
  • Headache.
  • Hyperventilation.
  • Abdominal Cramps.
  • Shivering.
  • Dizziness.
  • Numbness.
  • Suicidal Tendencies.

Treatment of Panic Attack

The treatment includes medications, psychotherapy, and self-care.

Medications that can be usually preferred for panic attacks are Anxiolytics and Antidepressants.

Anxiolytics like Clonazepam, Lorazepam, and Etizolam are given to minimize the recurrence of panic symptoms which can eventually eliminate the occurrence of a panic attack.

Antidepressants are given to prevent the occurrence of panic attacks in the future. The antidepressants used are Sertraline, Escitalopram, Amitriptyline, and Fluoxetine.

Psychotherapy is another line of treatment for patients suffering from frequent panic attacks. Psychotherapy is conducted by a therapist who understands and guides the patient out of their mental trauma by using various strategies and relaxation techniques.

Another way of curing panic attacks is indulging in self-care. Self-care is the most neglected form of mental therapy, which has greater benefits in the long run. Self-care includes indulging in physical exercise, a healthy diet, indulging in activities that a person enjoys the most, a positive mindset, good sleep, meditation, Yoga, and eliminating stimulants like alcohol, caffeine, and smoking from the daily routine.

What is Anxiety Attack?

An Anxiety attack is the result of the anticipation of a stressful situation. The attack is purely led by the fear of an unknown event, experience, or situation which may or may not happen.

Normal anxiety levels are useful in some life situations to be aware and alert. Normal anxiety levels increase due to negative incidents in one’s life; these incidents act as the triggering factors for frequent anxiety attacks.

The frequent anxiety attacks turn into a mental health issue, and its effects dominate your personal and professional life. These attacks make a person weak mentally and emotionally, which eventually affects a person’s physical health.

Types of Anxiety Disorders

Anxiety disorders can be categorized into various types, some of which are:

  1. Phobia– It is the condition where a person has excessive fear about a person, situation, or object
  2. OCD- It means Obsessive-Compulsive Disorder. It is characterized by repetitive actions which are unstoppable.
  3. Panic Disorder- It refers to occasional panic attacks at irrelevant times. The person also lives in fear of another panic attack.
  4. Separation Anxiety Disorder- It is the fear of separation from loved ones.
  5. Hypochondriac- It is the condition in which a person is constantly anxious about his health.
  6. PTSD refers to Post-Traumatic Stress Disorder. It occurs after a traumatic event.

Signs and Symptoms of Anxiety

The common signs of an anxiety attack are:

  • Rapid Heart rate.
  • Fast Breathing.
  • Restlessness.
  • Lack of Concentration.
  • Insomnia.

The common symptoms of anxiety attacks are:

  • Shortness of Breath.
  • Dry Mouth.
  • Sweating.
  • Fear.
  • Dizzy Feeling.
  • Chills or Hot Flashes.
  • Numbness and Tingling of the hands and feet.
  • Lightheadedness.
  • Nausea.
  • Chest Pain.
  • Trembling and tremors.
  • Irritability.
  • Intense panic and fear.
  • Palpitations.

Treatment of Anxiety

The treatment of Anxiety can be done in 2 ways – Psychotherapy, Medications, and Self-care.

Medications

The medications include Anti-anxiety drugs. Benzodiazepines are the choice of drug for anxiety attacks.

Another line of drugs given are Antidepressants which include SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors) and SSRIs (Selective Serotonin Reuptake Inhibitors), which are the choice of drugs for anxiety attacks.

Hence, to treat the physical symptoms of an anxiety attack, beta-blockers are prescribed; they are Atenolol, Metoprolol, etc.

Psychotherapy

Therapy for anxiety attack patients can be approached in 2 ways- Cognitive Behavioral Therapy (CBT) and Exposure Therapy.

Cognitive Behavioural Therapy (CBT) involves teaching the patient to become aware of their distorted thoughts and behaviors and help convert them into emotionally adaptive ways.

Exposure Therapy is a virtual reality approach where the patient is subjected to frightening stimuli gradually. The gradual exposure helps them learn the adaptive techniques and adjust to the stimuli. This way, they become mentally strong.

Self-care

Among all the treatment options, the most underrated one is Self-care, but it has the best effect if practiced well. Self-care helps change the mindset of a person from negative to positive. It makes you feel good and lively. Some of the self-care management techniques are,

  • Always try indulging in some form of physical activity.
  • Incorporate the habit of eating a balanced diet.
  • Staying connected with friends and family as social life can help induce positivity.
  • Journaling can help acknowledge a person’s thoughts and take help at the earliest stage of mental health issues.
  • Schedule a special time for self-care and relaxation.
  • Practicing Gratitude can make you feel good about life.
  • Planning for spiritual retreats once in a while will help you relax.
  • Meditation and Yoga can help you relax and come out of your mental trauma with ease.

The treatment of anxiety attacks is usually done with a holistic approach to finding better results.

Read About – Difference Between Anxiety, Depression, And Stress

Anxiety Attack vs. Panic Attack

As we have seen above that the symptoms of both anxiety and panic attacks are very similar, but they have striking differences between them, and they are,

  • A situation or object cues anxiety attacks, but Panic attack always happens suddenly without the trace of any cue.
  • Anxiety attacks can range between mild, moderate, and severe, but Panic Attacks are always severe in frequency.
  • In Anxiety attacks, the physical symptoms take the lead, but in Panic attacks, the autonomous system’s response takes over.
  • An anxiety attack is usually a result of gradual build-up, but a Panic attack is abrupt and sudden.

Conclusion

People who suffer from anxiety and panic attacks go through much mental trauma. Mental trauma can be anything like violence, abuse, or negative experiences.

The trauma they experience is not just limited to a single day; the continuous occurrence of such horrible incidents brings their mental health to a toss.

This world is extremely insensitive to put names on people suffering from mental health issues. This sarcasm or jokes on them by society have made them resort to harmful actions like suicide. Just think before you comment on a person about them being mad or psycho.

It’s time to say ‘No’ to such insensitivity and help people with mental health issues live their life. If anyone in your family, friends, neighbors, or colleagues is suffering mentally, make it your duty to offer them help. In this way, you are saving the most precious thing on the Earth, Life.

Read – 7 Surprising Natural Ways To Improve Your Memory

Difference Between Anxiety, Depression, And Stress

Difference-Between-Anxiety-Depression-And-Stress

Today we humans are extremely proud of our achievements. We are technologically advanced. Also, we have reached all heights of globalization and urbanization. Yes, all these are very true but have you ever thought that our achievements are made at what cost? This blog is about Difference Between Anxiety Depression and Stress.

Nah! We are talking about health, not money. We are growing big and reaching higher scales at the cost of our health. 50-60% of the population are obese and have chronic diseases. Well, till now we have just spoken about physical health disturbances.

Difference-Between-Anxiety-Depression- And-Stress

Let’s acknowledge the amount of mental health we are compromising. Today mental health disorders have increased exponentially, and most of the population doesn’t know how each disorder differs. 

Let’s understand the most common mental disorders- Anxiety, Depression, and Stress.

What is Anxiety?

Anxiety is the coping mechanism of the body and mind in stressful and dangerous situations.

Normal type anxiety helps us be aware and alert to our life situations. The main pain point starts when some traumatic incidents in life increase the anxiety levels.

Increasing anxiety levels can be a mental disorder in medical terms, and it does not mean that the person is mad.

Types of Anxiety Disorders

Anxiety disorders can be categorized into various types, some of which are:

1.   Phobia– It is the condition where a person has excessive fear about a person, situation, or object 

2. OCD- It means Obsessive-Compulsive Disorder. It is characterized by repetitive actions which cannot be stopped.

3. Panic Disorder- Panic disorder refers to occasional panic attacks at irrelevant times. The person also lives in fear of another panic attack.

4. Separation Anxiety Disorder- It is the fear of separation from loved ones.

5. Hypochondriac- It is the condition in which a person is constantly anxious about his health.

6. PTSD refers to Post-Traumatic Stress Disorder. It occurs after a traumatic event.

Signs and Symptoms Of Anxiety

The common signs of an anxiety attack are:

● Rapid Heart rate.

● Fast Breathing.

● Restlessness.

● Lack of Concentration.

● Insomnia.

The common symptoms of anxiety attacks are:

● Shortness of Breath.

● Dry Mouth.

● Sweating.

● Fear.

● Dizzy Feeling.

● Chills or Hot Flashes.

● Numbness or Tingling.

Treatment

The treatment of anxiety may occur in 2 ways – Psychotherapy and Medications.

The medications include sedatives and antidepressants. 

Psychotherapy is a practice that can use by Therapists who train the patient to cope with their mental situations through various techniques and strategies. 

If you want to know about the treatment of anxiety, then it is usually done with a holistic approach to finding better results.

What is Depression?

Go all around the world today, and you will find most millennial use the term ‘depression’ daily. But is it such a condition, or is there more to depression?

Depression is a critical mental condition that negatively impacts a person’s thoughts, moods, and actions. It is a condition that surrounds a person with the feeling of sadness round the clock.

We have read that a depressed person loses interest in life, and activity or person can cheer them up, and that is true.

Etiology

The cause of depression is multifactorial and cannot be specified, but it has many risk factors. It can contribute to such a mental state.

The different risk factors of depression are,

1.   Personality- People with low self-esteem and a negative mindset can easily be the victims of depression.

2. Surroundings- Some people have the worst dreadful experiences like violence, abuse, neglect, etc. If these horrible experiences are happening continuously. Then those people are more prone to depression.

3. Biochemistry- It can happen that Sometimes chemistry in the brain of individuals can contribute to clinical depression situation. 

4. Genetics- Medicals have proven that depression runs in families; So, so genetics also plays a role in depression.

Symptoms of Depression

The symptoms of Clinical Depression are:

● Sadness level may be increased.

● Lack of Enthusiasm about anything that interested the person before.

● Weight loss or gain due to the change in appetite.

● Fatigue.

● Insomnia or too much sleep.

● Loss of Focus.

● Laziness in any physical activity or more physical activity.  

● Feeling of disgust for life and rampant suicidal thoughts.

In case the above symptoms last for more than two weeks. Then it can be called Clinical Depression. Which means you need doctors’ help.

Read – Top 10 Most Common Mental Disorders

Treatment of Depression

The treatment of Clinical Depression can be done through 3 methods:

1. Psychotherapy- It is a treatment option where the therapists come to aid a depressed patient. The therapist suggests various techniques and methods for the patients to come out of depression.

2. Medications- The medications include antidepressants. It is best if a combination of medications and psychotherapy is preferred.

3. Electroconvulsive Therapy (ECT)- It is the resort to severe cases of Clinical Depression. A total of 6-12 treatments of ECT are required which is 2-3 times weekly.

The other ways to manage depression are self-help and coping. But this is only possible if the patient is in the early stages. And acknowledges their current state of mind and incorporates lifestyle changes accordingly.

Mostly it is advised to the family members and friends to look out for their near and dear ones.

Depression can be treated by just being there for someone and making someone feel good about themselves. If you know someone who has depression symptoms consider it a responsibility to look out for them and provide them with the correct guidance.

Depressed people have the weakest minds, which is the most dangerous thing in the world. It is the only thing that controls depression. It is the origin of negativities and suicidal thoughts.

Chronic depression results in suicidal tendencies because the depressed mind cannot revive back to life. They feel that death is a solution than living your life. Hence, if you can guide a depressed person, then you can save a life worth more than anything in this world. 

What is Stress?

Stress is a normal reaction to changes happening internally and externally. It is the combination of physical, emotional, and intellectual responses of the body to a situation.

It is a positive condition and it keeps your body alert and aware of the situation. It is the most common response when the body and mind are adjusting to a new change or environment.

Symptoms of Stress

Continuous stress can cause imbalance physically, mentally, and emotionally. The various symptoms due to the imbalance are:

● Body aches.

● Chest Pain.

● Muscle Pain.

● Low Immunity.

● Hypertension.

● Exhaustion.

● Dizziness.

● Anxiety.

● Depression.

● Panic attacks.

Ways to Manage Stress

There are many holistic approaches to managing stress and everyone must try them to prevent conditions like chronic stress.

● Believe in physical exercise.

● Taking Proper diet.

● Staying connected with friends and family.

● Journaling.

● Make sure you are giving time for self-care and relaxation.

● Practicing Gratitude.

● Do spiritual retreats once in a while.

● Make vacation trip.

● Not hesitating to see a therapist if you are experiencing continuous symptoms.

● Meditation once in a while is a great stress-buster.

Stress is a normal condition, but if it persists for a longer duration. Then it is recommended to visit a doctor and get the correct treatment.

Persistent stress can lead to a condition called Chronic Stress which requires a doctor’s assistance. Fortunately, it’s all reversible if managed well.

Conclusion

Mental healthcare has always been neglected by society. It is solely because of a lack of awareness about mental disorders and their symptoms.

Fortunately, we have crossed that period where people with mental health issues were considered mad and psycho. 

Today, we live in a world that acknowledges mental health issues and is making efforts to learn about them. 

We have reached the stage of acceptance. And are willing to cope with disturbances related to our minds.

Anxiety, Depression, and Stress all seem to look the same, but the difference lies in their present. They all denote that there is some mental disturbance.

Anxiety manifests as a feeling of being overwhelmed by a situation, person, or object. Depression appears as a sad reaction. Stress is a natural reaction to an internal or external change in your body.

Sometimes simple things are more complicated; hence awareness is the solution to all problems. If you feel any of the symptoms mentioned above, please approach a concerned Doctor and make yourself aware of what you have. 

Only when you treat yourself with love can you give the same thing to the people around you. Life is much more than just your surroundings. If you are not feeling well emotionally or mentally, be your comforter and choose to do what you like.

It is a person’s concern to make their mind more powerful than anything in this world, and you will surely win in life.

Best Foods to Increase Blood Flow

Best Foods to Increase Blood Flow

Blood forms the fundamental part of the circulatory system in the human body. Blood is a medium in the human body that carries essential nutrients, oxygen, and wastes. In this blog, we will read best Foods to Increase Blood Flow.

Best Foods to Increase Blood Flow

It transports the nutrients and oxygen to all parts of the body and takes away all the wastes from different body parts to the excretory organs for disposal.

A proper blood flow maintains the optimum functioning of every organ in the body.

When the blood flow is disturbed by external or internal factors it leads to diseases like hypertension, atherosclerosis, etc.

It is best to maintain the proper blood flow in the body. It is possible through proper nutrition.

Currently, we are very fond of popping pills, but you must be thrilled to know that you can increase your blood flow by consuming the right food.

List of Best Foods to Increase Blood Flow In Your Body

Beetroot

  • You must be thinking that beetroot has been placed on this list because of its color but that is not true.
  • Beetroot is a vegetable that has a high nitrate content which has a positive impact on the blood flow.
  • In the human body, the nitrates present in the beetroot are converted into nitric oxide which enhances the blood flow and lowers the blood pressure.
  • It is recommended to have beetroot juice daily to help with your blood pressure and blood flow.

Pomegranate.

  • The condition in the human body in which arteries are clogged due to plaque build-up is known as atherosclerosis.
  • Pomegranate is a fruit that has a rich antioxidant property.
  • It helps in disintegrating the plaque clogged in the arteries reversing atherosclerosis.
  • Hence, it helps in boosting the blood flow through arteries.

Onions.

  • Onions are a daily household vegetable that has anti-inflammatory properties.
  • Onions are a root vegetable and is used in ancient times to make Ayurvedic Medicines.
  • Onions contain flavonoids that have antioxidant properties.
  • The anti-inflammatory and antioxidant properties of onions help to dilate arteries and improve heart health.
  • Hence it positively boosts the blood flow. Which further reduces blood pressure.

Berries.

  • Berries have both anti-inflammatory and antioxidant properties.
  • Long-standing inflammation in the human body is the major cause of damaged blood vessels.
  • Berries can reverse chronic inflammation and help in vasodilation which improves blood flow.
  • Eating berries can also help to lower blood pressure and bring the heart rate to optimum levels.

Garlic.

  • Garlic has many medicinal properties. It is one of the vegetables that is widely used in Ayurveda to prepare medicines.
  • Chemically, garlic is made up of sulfur compounds, known as allicin.
  • Allicin present in garlic stimulates the blood vessels and increases blood flow to the tissues.
  • Garlic induces vasodilation in the blood vessels which is the primary reason for increasing blood flow.

Citrus Fruits.

  • Citrus fruits like oranges, lemons, sweet lime, etc. are known for their antioxidant properties.
  • They are loaded with flavonoids which help to decrease inflammation in the body.
  • Flavonoids also help to produce nitric oxide that induces vasodilation in the vessels.
  • Hence, citrus fruits increase blood flow in the human body.

Walnuts

  • Walnuts are known to be one of the healthier nuts.
  • Walnuts have compounds like I-arginine, alpha-lipoic acid (ALA), and vitamin E.
  • All the above compounds help in the production of nitric oxide which helps to dilate blood vessels.
  • Walnuts reduce inflammation, cause vasodilation, and lower blood pressure which directly contributes to increased blood flow.
  • It also helps to keep blood sugar levels in check by reducing the inflammation in the body.

Fatty Fish.

  • Fatty fishes like salmon have high amounts of omega-3-fatty acid in them.
  • The omega-3-fatty acid helps in promoting the release of nitric oxide which dilates the blood vessels.
  • The vasodilation caused by omega-3-fatty acid helps in increasing the blood flow through the vessels.
  • Omega-3-fatty acid also reduces clot formation by inhibiting the clumping of platelets. This helps to prevent the clogging of arteries and increases the blood flow.

Spinach.

  • As much as we hate eating green leafy vegetables, they do all good to the human body.
  • Green leafy vegetables like Spinach have higher amounts of nitrates in them.
  • The nitrates convert themselves into nitric oxide in the human body and cause dilation of blood vessels. It is a potent vasodilator.
  • The vasodilator property helps in increasing the blood flow in the human body.

Turmeric.

  • Turmeric is the soul of every food preparation in India. In ancient times when there was no research, Ayurveda suggested the use of turmeric in every food preparation.
  • Turmeric has a compound called Curcumin which has huge medicinal properties.
  • Curcumin acts by reducing oxidative stress, increasing the release of nitric oxide, and reducing inflammation.
  • All the above functions of curcumin lead to an increase in blood flow.

Ginger.

  • Ginger is a traditional condiment that has been used widely for medicinal purposes since ancient times in India.
  • Ginger is known to improve hypertension and circulation in the human body.
  • Adding ginger to your diet can help improve your heart health.
  • Ginger inhibits the ACE (Angiotensin Converting Enzyme) which is one of the reasons for developing high blood pressure.

Tomatoes.

  • Tomato is a vegetable that is widely used in every cuisine and is available in all households.
  • Tomatoes inhibit the action of ACE which is solely responsible for vasoconstriction and increased blood pressure.
  • By suppressing the action of ACE, tomatoes help in vasodilation and increase the blood flow in the human body.

Other Methods to Increase Blood Flow.

In addition to including the above foods in your diet, there are many other methods through which you can increase blood flow in the body. They are:

Exercise.

  • Any form of physical activity increases heart rate. It keeps the heart-healthy.
  • When the heart is in good. It can pump blood to all the parts of the body.
  • Hence, including exercise in your daily routine can help increase blood flow.

Healthy Diet.

  • A healthy gut is a sign of a healthy heart. Hence, every food you take in plays a vital role.
  • A healthy diet should become the lifestyle of a person and not just a challenge for a few days following which you get back to the pavilion.
  • A healthy diet must include all the above vegetables, fruits, and condiments mentioned above.
  • In simple words, a healthy diet is the combination of all the macro and micronutrients in the right proportions.
  • A healthy diet will help you improve your heart health and increase blood flow.

Stress Reduction

  • Stress is the major culprit of many modern-day diseases like heart diseases, diabetes, etc.
  • Stress is the direct result of the lifestyle you choose for yourself.
  • It is ideal to choose a stress-free life for yourself. Remember, every other thing is less in front of your health and it must be your priority.
  • Stress-free life helps in keeping your heart healthy and improves your blood flow.

Quit Smoking. 

  • Smoking is a vice and nothing good comes out of it.
  • When stress levels are high in your life, you usually bend towards a cigarette.
  • The initiation of smoking is enough for most people to get started on this journey as it is a very addictive habit.
  • Smoking is the main cause of persistent chronic inflammation in the body. It lowers the defense system in your body.
  • You lose your natural body’s immunity to fight any disease due to smoking.
  • Smoking has adverse effects on the heart and it clogs the arteries reducing the blood flow.
  • Giving up smoking is the best way to maintain great health and increase blood flow.
  • Along with incorporating the foods mentioned, these methods also must be included in your daily routine to increase the blood flow in your body.

Conclusion.

Today many people have started relying on medicines and tonics to maintain their health. While suffering from a disease, there is no denial of popping pills.

On the contrary, if you take the support of medicines to maintain your optimum health, then you are on the wrong path, my friend.

Medicines are the best cure for your disease. But to prevent chronic diseases, you must trust your nutrition. A very famous ancient saying- “all diseases begin in the gut.’ It is practically right unless you make your diet healthy. You cannot dream of a healthy, disease-free life.

The human body is one of the best creations of the Almighty. It has the power to heal itself due to its immune defense mechanism.

Hence, it is our responsibility to treat our bodies with respect and eat the right food in the correct proportions to maintain a healthy life.

What are the Benefits of Running?

What-are-the-Benefits-of-Running

There is a saying- “You should have 3 types of passion in life, the first type should fetch you money for your survival, the second type should fulfil your creative thirst, and your third type should make you fit. Here, we will focus on our third type of passion which is the most neglected one of all. Can anyone think of one clear reason why most people neglect fitness? Well, my answer would be because it seems tough for most people. It requires effort to get up every day and go to the gym for a workout. But have you ever considered easier and faster methods to achieve your fitness goals? One of the easier methods is running daily, and there are many Benefits of Running. Let’s read it.

Benefits of Running

6 Benefits of Running

Many fitness experts would disagree here, saying that what does running alone do? But there are multiple benefits of running daily, the most important one being that it gets you started in your fitness journey. Some of the benefits of running are:

1.    It Is The First Milestone In Your Fitness Journey.

  • It is not easy to get up one fine day and decide to go to the gym. It may sound very doable, but it takes seconds to go back to bed and procrastinate for the next day.
  • So, to reach the end stage, which is the gym, it’s important to take baby steps, and the first step is incorporating daily running practice.
  • Consistency is the key to a fitness journey, and a daily running activity can help create a consistent habit that will further help you become a fitness enthusiast.
  • Hence, starting your fitness journey with just running in a park or ground is ideal. Start slow, maybe 2 or 3 rounds on the first day. After a few days, you will feel like running more.

2.    It Is The Cheapest Fitness Option Available.

  • It may sound very fancy to say- ‘I am going to the gym.’ But it is an equally expensive option as the best gyms charge a heavy amount of money.
  • Most gyms have a strategy of convincing their clients to choose a quarterly or annual plan for which they charge a couple of thousands.
  • Of course, some people can afford such services, but some cannot spend so much on their fitness.
  • For such people, running is the best possible option which requires no gym, no money, and no equipment.
  • Running also helps keep you fit and healthy if you practice it daily.

3.   It Improves Cardiovascular Health.

  • Consider a machine, for example; if it functions daily, it stays in an optimum condition.
  • Imagine that you bought a machine and did not use it much; it will develop frequent issues due to disuse.
  • The same logic applies to our heart; if we make the heart beat faster for a set period, it remains in optimum health and enhances its ability to pump blood.
  • On the contrary, if we do not work on our hearts, we will eventually suffer from various cardiovascular diseases.
  • Running is a form of cardio that increases the heart rate, making it beat faster; hence it directly contributes to a healthy cardiovascular system.

4.    It Tones Your Leg And Calf Muscles.

  • Toned legs and calf muscles are a dream for the youth; running makes that possible with any extra investment.
  • Running focuses on the legs, which makes the muscles on the legs and calves stronger.
  • The start is always difficult and painful but does not restrain yourself because it hurts because a famous proverb says, “There is no gain without any pain.”
  • Hence, to attain a toned leg, consider starting your fitness journey with running.

5.    It Helps To Lose Weight.

  • Yes, losing weight is the biggest concern for most people, especially females.
  • Practicing a daily routine that includes running is a great way to start losing weight.
  • You can lose the maximum amount of weight through good cardio like running.
  • When you run, your full body receives movement from your head to the toes; hence, it helps you lose weight.

6.    It Boosts Your Mental Health.

  • Physical exercise has a direct relation to maintaining optimum mental health.
  • Running boosts the production of endorphins which are happy hormones in the body.
  • The endorphins produce a joyful feeling in the brain and help relieve people from mental disorders like depression.
  • The doctors always advise a person suffering from depression to start a physical exercise to give them a good feeling about themselves.
  • When a person suffers from depression, they do not have the mental stability or patience to go and sign up for a gym membership. Hence, starting slow with running is a great way to help them enhance their mental health.

Conclusion.

Running is an easy option in comparison to the other fitness regimes. But, it needs dedication and consistency to achieve results. Unfortunately, people are always ready with tons of excuses for incorporating a fitness regime into their daily routine.

Always remember, physical exercise like running is an internal body cleanse. We all take a bath daily which superficially cleanses our body; similarly, we need an internal cleanse to flush out toxins from our bodies. Sweat is one medium of excreting body wastes, and running helps you do that.

Top 10 Healthy Ways to Lose Weight

There is no hurry to get up on Day 1 and run for 5 km straight; never do that. Always aim to start slow and build up a practice. Daily practices can go a long way in creating discipline in your life. Habits are difficult to break when incorporated well.

Here is a tip, any practice requires working on it consistently for 21 days to make it a habit. It doesn’t mean that after 21 days, you stop practicing; after the said time, the habit will become easier for you to perform. However, it takes 99 days to change that habit into your lifestyle. So, the best advice will be to incorporate running into your daily routine to achieve your fitness goals.

How to Plan Weekly Diet for Healthy Life?

How-to-Plan-Weekly-Diet-for-Healthy-Life

A diet high in fruits and vegetables has been scientifically established to provide several health benefits, including lowering your risk of chronic illnesses and keeping your body in good shape. A weekly meal plan may aid in the maintenance of a healthy diet as well as the management of one’s own health and weight. It can also help you save time and money and make Plan Weekly Diet for Healthy Life.

You can learn about a variety of nutritious, full meals and snacks that can help you lose weight and feel your best by reading our blog.

Benefits of Meal Planning:

Meal planning for the week might help you better optimize your time. We spend a lot of time planning meals, shopping for groceries, cooking, and cleaning up after supper. By planning ahead and organizing your meals, you can avoid making last-minute visits to the store, as well as wasting time and money while you’re there.

Meal planning is linked to greater food diversity, which is an important component of a healthy diet since it enhances the possibility of achieving nutrient requirements while also making healthy eating less boring. In addition, it’s simpler to avoid food allergies and embrace components that promote health-promoting diets, such as low-carb, vegan, dairy-free, or gluten-free diet plans.

It can help you limit the amount of food that gets wasted, whether you plan out weekly meals or use a food delivery service to manage your meal prep. We’re all guilty of wasting food, but by just buying whatever you need and utilizing ingredients as soon as possible after purchase, you can limit the amount of food that ends up in the trash every week.  

The meal plans that are based on scientific evidence that particular dietary practises are advantageous to one’s health. These are some of them:

  • Plant-based diets
  • foods that support the gut microbiota, such as fermented foods and those containing prebiotic fibre, such as asparagus, bananas, and onions, plant-based diets, or include more plant-based foods
  • Whole grains, fruit, vegetables, unsaturated fats, and lean meats like oily fish and chicken are also known as the Mediterranean diet.

Depending on where a person lives and the outlets available to them, these meal plans comprise a variety of components, some of which are pantry staples and others of which may be more expensive to acquire or more specialized. Some of the recipes require pre-preparation or heating, but the majority may be produced in batches and stored in the freezer for a decent amount of time. Many people may find the batch-cooking recipes supplied more useful when preparing meals for a family or group.

Here Are Some Tips For Planning Your Weekly Diet:

Decide on your Meal Planning Style:

Various people have different ideas about meal planning. Some people construct a grocery list based on the meals they expect to cook and consume over the week. Others prepare all of their meals for the week ahead of time and divide them out using meal prep containers, so they only have to cook a few times during the week. Choose the meal-planning method that best suits your needs. Again, the goal is to plan your meals for the week; you may prep as much or as little as you wish ahead of time.

Make a Schedule:

It will help if your first choice is when you will cook before deciding the meals you will prepare. This will assist you in determining which recipe style to use for your food plan. Next, examine your calendar and figure out when you’ll have time to cook and when you’ll have the stamina to do it. Then, you may build a meal plan that works for you, whether you just have one day per week or time every night.

Make An Ingredient List:

This isn’t a grocery list, but it’s the starting point for one, as well as a way to keep track of what you have in your kitchen. Begin by compiling a master list of items you’ll need for the week by browsing over the ingredient lists for each recipe. Then walk around your kitchen with a careful eye and cross down anything you already have. You now have a pretty accurate list that you may use as a grocery list.

Top 10 Healthy Snacks to Eat

Stock Up On Ingredients In Your Pantry:

Meal preparation is made more accessible and less frightening by keeping your pantry and refrigerator stocked with essential supplies. This ensures that you eat and cook healthy at home. The first cost may appear significant if you are starting with minimal materials. However, recipe selection and grocery list creation will be a lot easier if you have these essential items!     

Have a Colorful Diet:

You already know that eating more fruits and vegetables can help your body acquire the vitamins and minerals it needs to be healthy. Color pigments in various vegetables and fruits are potent antioxidants and vitamins that can aid in the fueling of our bodies and exercise routines. In addition, when we add diversity to our diets, we provide our bodies with vitamins that we would not obtain if we just ate green veggies.

Select The Right Recipes:

The concept of meal planning and the reasons why you’re doing it are put into action when you choose your recipes. In fact, we believe it is the most crucial phase because it initiates the entire process. However, you shouldn’t just pick a few recipes and hope for the best. Instead, start thinking about your meal plan at least three days before you want to implement it, so you have time to complete the entire process of creating a shopping list, shopping, and then prepping.

Don’t Forget To Experiment:

Experimenting in the kitchen with different foods and strategies for healthy diets can help you gain confidence inside the kitchen as well as become more knowledgeable about nutrition, so you understand how to utilize them to power your diet. One of the most significant benefits of doing so is that you learn to understand how your body reacts to various meals and portion sizes; having this knowledge may help you fine-tune your diet for the best outcomes.

8 Major Side Effects of Social Media

Side-Effects-of-Social-Media

One of the most interesting innovations in recent times is social networking. It keeps family and friends linked and provides a helpful tool for reminiscing over happy memories. We rely on our phones for work, education, personal, and social life. However, social media is a genuine double-edged sword: it propels your career while simultaneously jeopardising your emotional well-being. That is why everyone must be aware of social media’s negative consequences.

Side effects of Social Media

What are Side effects of Social Media?

Face-To-Face Interaction Is Reduced:

When you spend more time on social media, you not only spend less quality time with people who are physically present in your life, but they will become irritated if you are aimlessly browsing through social media sites rather than paying close attention to them. Physical presence provides a degree of comfort and support that social media will never be able to match.

Nonverbal clues are equally as significant as what we say when speaking with someone face to face. Unfortunately, nonverbal signs are lost on social media, making communication more difficult and generating misunderstandings, even among the closest of friends.

Social Media Leads To Anxiety And Depression:

To be psychologically healthy, humans require face-to-face interaction. Eye-to-eye contact with someone who cares about you relieves stress and improves your mood faster and more efficiently than anything else. Conversely, you’re more likely to acquire or exacerbate mood disorders like Anxiety and depression if you prioritise social media activity over in-person connections.

We appear to be less joyful the more we use social media. In fact, another study discovered a relationship between social media use and feelings of social isolation. People judged themselves to be more socially isolated the more time they aimlessly spent on these sites, and social isolation, both psychologically and physically, is one of the worst things we can do to ourselves.

Read – How to Become Mentally Strong?

Constant Comparison to Others and Increased Insecurity:

Even if you’re aware that the photographs you’re seeing on social media have been edited, they may still make you feel anxious about your appearance or what’s going on in your own life. Of course, we’re also all aware that other people only talk about the great times of their lives, rarely the terrible points that everyone goes through, yet that doesn’t make the sentiments of jealousy and unhappiness any less intense.

As we scan through our feeds, we fall into the trap of comparing ourselves to others and passing judgement on how we compare. Unfortunately, in the realm of social media, it appears that any type of comparison is associated with depression symptoms.

People Fall Prey To Cyber Bullying:

People are too at ease on the internet and say things they wouldn’t say in person. One of the many detrimental aspects of social media is that you’ll be exposed to it even if you’re not the one saying nasty things. Social media sites can be hotbeds for spreading cruel rumours, misinformation, and abuse, all of which can cause emotional scars.

Whether or not cyberbullying is targeted toward you, it will lead to more negative thoughts and, more likely, a bad outlook on mankind as a whole. Getting out into the world and witnessing people’s random acts of generosity in real life is the ideal remedy to this.

Social Media Leads To Loss Of Sleep:

It is one of the major side effect of social media. We kept checking social media, sending emails, or reading the news before bedtime might keep us awake since the stimulating effects of light from digital devices can interfere with sleep. Although all light can disrupt our circadian rhythms, the 24-hour internal clocks that regulate processes such as the sleep cycle, the blue light emitted by electronic screens have the greatest impact on sleep. This is because blue light stimulates the areas of the brain that make us feel attentive, keeping us up when we should be sleeping.

Fear of Missing Out:

The fear of missing out, sometimes known as FOMO, is one cause for excessive usage of social media before bed. Unfortunately, we are faced with an untenable problem when it comes to social media: there are unlimited chances for connection, but only so much time in the day. One answer to this conundrum is FOMO, which is defined as an insatiable want to stay connected to what others are doing and seeing.

The feeling that you’re losing out on something can lower your self-esteem, cause worry, and encourage you to consume social media even more. FOMO might make you feel compelled to check your phone every few minutes for updates or to reply to each and every alert.

Causes Body Image Issues and Eating Disorders:

People of all ages might develop a poor body image and even develop eating problems as a result of social media. Pictures on social media are almost certainly altered and taken in such a manner that they only present individuals in their best light. The displayed image does not represent a person’s genuine image due to the usage of filters, posing, lighting, camera angles, and even photo editing software.

Unrealistic expectations of how your body should appear can result from a bad body image, which can lead to unhealthy eating habits and disordered eating. By regularly exposing oneself to the ideal body type on social media, you might harm your body image by constantly comparing yourself to unattainable expectations.

Social Media Causes Data Breaches and Lack of Privacy:

As the use of social media has increased, so has the possibility of data breaches. As more information is posted online, the risk of hackers, corporations, and criminal intruders mining your data in ways that compromise your privacy is increasing. Phishing is among the most frequent methods used by thieves to get sensitive personal information.

A phishing attack is a virus which disguises itself as in the form of a message from a reputable individual or company and is sent through email, text, or phone call. These types of messages persuade recipients to unfortunately start sharing sensitive information such as their passwords, financial details, and even their credit card numbers. Phishing attacks most often take the shape of social media sites.

When you visit the internet, you end up leaving a data trail. For example, when you open a new social media account, in order to set up your account you need to provide personal information such as your name, birthday, geographic location, and personal interests, all of which can lead to invasion of privacy.

Top 10 Healthy Ways to Lose Weight

What-are-Healthy-Ways-to-Lose-Your-Weight

Obesity is the most dangerous thing for us because it brings a slew of diseases and causes serious harm to our bodies. According to the World Health Organization (WHO) reports, there are 2 billion people of the total population of the world who are facing obesity issues. Fat, easy to gain but much harder to lose. In this blog, we will read about the top 10 healthy ways to lose weight.

Over the years, we have heard so many tips and tricks to lose weight by following silly advice. Although it is not from any health experts, some of the suggestions are effective for a small number of people. But we should be aware of these things because many of them are legitimate. They help us to remove fat from our bodies. Okay, back to the original topic: how you can reduce your weight by following simple steps.

Healthy Ways to Lose Weight
Healthy Ways to Lose Weight

What are Basic Tips to Keep Yourself in Good Shape?

Do exercise regularly, control your diet, be motivated, and ignore fatty things, and a lot more.

The Top 10 Healthy Ways to Lose Weight Effectively

Weight loss has numerous advantages, including a lower risk of breast cancer, better control of diabetes, a lower risk of heart disease, and many others.

Drink More Water

Every day drinks two glasses of water before a meal makes good sense for you. If you do so before your meal, thirst can cover itself as hunger, while water allows you to eat less. So, it is a two-way benefit for people.

Every cell in the human body needs a sufficient amount of water to function naturally. If you are not drinking enough water, your body will compensate by pulling water out of your stool. So, drink water but don’t drink it in excess because it can hurt your kidneys. That could be a health issue.

Eat Like a Buffalo

It doesn’t mean that you eat as much as a buffalo do. The correct meaning is related to the eating process of buffalo (how they eat). Before swallowing your food, make sure you have chewed it very well.

It has several benefits like. You can enjoy your food, it will digest properly, you can take a real taste of it, and many others. So, remember, do not swallow food if you have not chewed it properly. A person should chew their meal approximately 32 times.

For those gentlemen and ladies, if you do not chew your meal properly, your digestive system will be confused, your body will not produce enough enzymes to break down your food. It is unwanted for your body.

Exercise Plays a Vital Job

Every minute has its importance. Most people don’t follow this rule and ignore it. If you exercise every part of the body, you have a reasonable chance of losing weight and staying in shape.

A well-known French footballer believes that someone would not sit for more than one hour at a time. And he walks even on long flights. You can work out while lying in bed, standing, or even walking. So, start doing exercise instead of making excuses.

Limit Your Intake Of Junk Food And Fast Food

On the one hand, you are trying to reduce your body fat, but on the other hand, eating junk and fast food. So it is useless. For better health, every expert advises avoiding fast and junk food.

Sugar, refined carbohydrates, unhealthy fats, and food additives are found in these foods.

People generally eat fast food when they are in a hurry or do not want to cook, and they do not chew it properly. As a result, it is not for your health, in both ways.

The best alternate solution, cook food yourself at home. If you are eating outside, make sure it is healthy.

Re-organize Your Meal

Time has come to re-consider your meal. You have to be selective about it. Items like vegetables, lean protein, whole grains, and salads should be more on your plate compared to other food items. You will notice changes in your body after some days but stick with this rule for a long time to get better results.

Eat Regularly

While making a weight loss chart, the first thing people do is eat only once a day. They believe that eating less will help them lose weight, but one thing would be on their mind. If you are doing this, it may be possible that your body gets weakened day by day.

So, instead of skipping meals, they can eat fewer meals. That is the best option; a person can get all the nutrition needed without fatty things. Please do not allow your body to starve.

Say Goodbye to Liquid Calories (Sugar Based)

If you drink sugar-mixed beverages, it is better to gain weight rather than lose weight. So, keep a reasonable distance from these kinds of drinks and stay focused on your goal. Stop increasing your body’s stress by replacing these drinks.

You can try something healthy like vegetable juice. We know it is not tasty, but it is healthy.

Eat More Vegetables

The vegetables are good friends to us, they do not harm our body but have many benefits. Eating vegetables provides sufficient protein, fiber, minerals, and other necessary nutrition to our body. It lowers the risk of heart disease, certain types of cancer, the risk of eye disease, improves the digestive system, and many other things.

Healthy Snacks Make the Day Good

It’s a good idea to keep track of both snacks and your food. You can try some of these healthy snacks to reduce or control your weight. Some of them have given below, popcorn, chickpea, oats, wheat toast with canned fish, boiled eggs (hard), kale chips, and a lot more.

Top 10 Healthy Snacks for Weight Loss

Healthy Snacks for Weight Loss

Snacks are like an energy bridge between meals. It is a small portion of food that delivers a good amount of energy to us. Having good and healthy snacks makes your daily life fantastic and mentally strong. Research says that when a person is hungry, he often becomes angry. There is one thing to care, eat healthy snacks for weight loss. Because people do mistakes by not following their snacks chart.

People think that eating too much is the cause of being overweight. But it depends on your food. What are you eating? So, you must choose your food carefully to avoid any kinds of unhealthy things. We should consider foods that are good for our metabolism and enhance our energy rather than foods that are high in fat.

Those trying to lose weight should avoid foods high in salt, sugar, saturated fat, and carbohydrates.

Healthy Snacks for Weight Loss
Healthy Snacks for Weight Loss

Top 10 Healthy Snacks For Weight Loss —

Now, we will take a look at snack items that can reduce your weight. So, let’s start it from here —

Peanut Butter and Fruit

Cut apples into slices, spread with peanut butter, and eat. This combination is so delicious, healthy, and tasty as well. An apple is rich in fiber, and peanut butter has good fats, fiber, and protein.

If you have not tried this combination yet, you should try it once.

Low-fat cheese

Consume cheese, but choose low-fat because we all know cheese is high in fat. So, buy low-fat cheese from the supermarket. It has many advantages, like protein, calcium, vitamins, and minerals. One of the main benefits of taking it is that it has fewer calories than full-fat cheese.

Kale Chips

Kale chips are one of the most popular snack items. It is rich in calcium and phosphorus and has a low risk of oxalic acid. Kale chips contain lutein, fiber, and zeaxanthin.

If you want healthy snacks without any difficulties, you must try kale chips. 

Dark Chocolate & Almonds

As we have mentioned, the apple with peanut butter, as well as dark chocolate with almonds, has a fair combination of balanced and healthy snacks for people. Dark chocolate has antioxidants. Almonds contain healthy fats. It is the best option for those Who are looking to reduce their weight?

Hard-Boiled Eggs

The trainer asks fat people to take eggs daily, as it is a friendly food for weight loss people. A high level of cholesterol indeed represents the negative image of eggs.

If you are taking hard-boiled eggs, It is beneficial and carries good protein with it.

If you eat the yolk with it, then you are getting vitamin D and choline also.

Whole wheat toast with canned fish?

It is not something that came to our mind for snacks. But this is a good option. Eating whole-wheat toast with canned fish will provide sufficient energy till your next meal.

We all know that fish contains Omega 3 fatty acid, which is good for heart patients, inflammation, and other problems. Many people like fish, as it is one of their favorite foods. So, you must try this combination once, and trust us, you are not going to dislike it.

Oats

Oats are one of the best options for people who do not want fat but need calories. The best part about the oats is that you can eat them either cold or hot. You can enjoy oats anywhere. It is the beneficial grain as a whole that delivers a decent protein content compared to other cereals.

It is a good and heavy snack with little or no disadvantage. If you are eating fast food, then you must eat oats.

Chickpea

Chickpeas have multiple benefits, and they are one of the best options for plant-based protein providers. It is full of fiber, which is why it keeps us charged and reduces our energy stake in meals. That means you should keep your weight within your self-control.

Popcorn

One of the best snacks in the world is popcorn. Yes, it is true. But if you are not preparing it in the right way, it might be harmful to you. Popcorn contains Vitamin B1, Vitamin B3, Vitamin B6, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, and Manganese.

People always prefer thin air-popped popcorn, not like the movie theatre variety. Well, add flavor to your liking.

Fruits

Fruits are essential if you want to appear younger than your actual age. It makes our faces shine and keeps our bodies on the right path. Fruits like bananas, grapes, avocado, raspberries, watermelon, peas, carrots, and many more should be eaten once a day. This chart is so long.

Keeping ourselves in good shape is not that hard. You need to follow your chart (if you don’t have a chart, then make one). Avoid junk foods and do not eat food with high cholesterol levels. Eat organic vegetables and fruits as much as you can.