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How to Get Better Sleep

Struggling to Sleep:

Nowadays many people struggle with sleep, because of late work, events, etc. There are many people who don’t know how to get sufficient sleep or how to make a sleep model. Here we will discuss some facts and techniques for a better sleep, which are proven by many people. We will discuss those foods which help you to get better and sufficient sleep and those exercises which help you to make a better sleep model.

First of all, we will discuss the foods that provide you a better sleep.

Things to eat to get better sleep:-

  1. Almond
  2. Banana
  3. Yogurt
  4. Milk
  5. Honey
  6. White rice
  7. Dark Chocolate
  8. Cheese
  9. Fish
  10. Herbal Tea

The above sources will provide you a better sleep.

Top 7 tips for better sleep:-

1. Yoga:

Yoga is the best exercise that helps you sleep faster. In yoga, there are some poses and activities that relax your muscle such as cobra stretch,cat-cow pose,whole-body stretching, and calm breathing, etc.

2. Cardio

Cardio exercises help your heart rate up such as Cycling, Running, Brisk walking, and swimming, etc. These activities show improvement in sleep and these activities maintain your sleep cycle/model.

3. Strength Exercises:

Strength exercises such as Pull-Ups, Push-Ups, Weight Lifting, Sits Ups, Calf Raises and Squats, etc. These exercises improve your quality of sleep and you a better sleep to wake up with an energetic mood as well as make you strong.
The above types of exercises are very effective for better sleep
Now we will see some mental Exercises/Techniques for improving sleep quality

4. Focus attention technique:

In this technique, you have to lie down on the bed and bring out your left thumb and just focus on the tip of the thumb. What will happen you know, our mind thinks lots of things at a time so this technique allows your mind to focus only on one thing. That gives you a better and sweet sleep fastly.

5. Make a sleep model:

It means you can improve your sleeping quality by sleep and wake up at the same time regularly. Just do this for 7 days and you will get a habit of sleep and wake up at the same time. What will happen with this, your mind gets a program and once this becomes a habit then you don’t need the alarm to wake up? This helps you to wake up the whole day without tiring or boredom.

6. Melatonin Hormone:

Melatonin may be a hormone that is made by the pineal gland. Most of the people use this hormone when they have a problem with sleeping. That’s why Melatonin hormone also knows as a hormone of sleep. There are not that many serious side effects of this hormone as many people have investigated.

7. 9 to 12 formula:

What do you mean by 9 to 12 formula? It means some research said that the period of 9 to 12 at night is the best period to sleep. Many research said it you sleep these 3 hours then this will be equal to the sleep of 6 hours. But many of us miss this period that’s why we feel sleepy at day time too.

Things to avoid at night time:-

  1. Don’t take a heavy dinner.
  2. Don’t consume caffeine at night time.
  3. Don’t eat food containing water.
  4. Don’t consume fatty food.
  5. Don’t consume alcohol.
These were some tips and techniques for getting better sleep. Hope you like it.
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Is Olive Good for you?

What is Olive?

The botanical name of olive is Olea European.
Olives are very high in vitamin E and the other powerful antioxidant.
Studies have found that Olive is good for the heart and may protect against osteoporosis and cancer.
Good and healthy fats Olives are extracted to produce olive oil. Olives are often added are salads and sandwiches. Some immature olives are green and turn black when they ripen.
Olives contain 115 – 145 calories per (100 grams ).

The nutrition facts for 100 grams of riped and canned olives are:-

  • Calories – 115
  • Water – 80 %
  • Proteins – 0.8g
  • Carbs – 6.3 grams
  • Sugar – 0g
  • Fiber – 3.2 g
  • Fat – 10.7g

Health benefits of Olives:-

Antioxidants in olives:-

Antioxidants are shown to scale back the danger of chronic illnesses, like heart diseases also as cancer. Olives are rich in antioxidants, reducing microorganism growth.

Improves Brain Health:-

Olives also help reduce oxidative stress caused by inflammation and they also protect the tissues of vital organs from harmful and potentially irreversible damage. Olives contain vitamin E, an antioxidant to improved cognition, and reduced risk of cognitive decline. Olives contain vitamin E, an antioxidant linked to improved cognition and reduced risk of cognitive decline. Diets that believe olive oil as a primary fat source also are related to a lower risk of Alzheimer’s disease.

Low risk of heart diseases:-

Olives may regulate cholesterol levels and bad cholesterol from oxidation. Thus, there are fewer risks for cardiovascular diseases.

Lower risk of Cancer:-

Olive is a high antioxidant fruit that may contribute to a variety of health benefits This may also reduce the risk of cancer.

Controls Diabetes:-

Olive oil, especially, could lower blood glucose as early as two hours after a meal by aiding insulin action. The polyphenols in olives can help too. Research indicates diets high in monounsaturated fats and antioxidants may lessen the danger of type II diabetes.

Beneficial for Bones:-

Polyphenols also can improve bone mineral density by reducing degeneration. Plus, Mediterranean diets are linked to a lower risk of fractures in older adults.

The Bottom Line:-

Olives are a delicious addition to meals or appetizers, they are low in carbs but highly rich in healthy or good fats.

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Green tea: Health Benefits and Side effects

What is Green Tea?

Green Tea is made from Camellia Sinensis leaves and buds that have not undergone the same withering and oxidation process used to make black tea. Green tea is mainly popular in Asian countries like China and India. Green tea has recently gained its popularity in the united states for its health benefits. Green tea contains antioxidants and beneficial Polyphenols.

Green tea contains relatively less amount of Caffeine compared with black tea which contains about 50 mg per cup.

Green tea is considered to be one of the healthiest drinks with the highest amount of antioxidants of any tea in the world.

Health benefits of green tea:

Green tea and Cancer:-

According to the National cancer research institute, the countries where green tea consumption is high cancer rates tends to be lower.

It is believed that the high levels of polyphenols in tea help kill Cancerous cells and stop them from growing.

However, other studies have not found that green tea can reduce cancer risk.

Green tea and Heart benefits:-

Consumption of green tea is associated with reduced mortality due to all causes, including cardiovascular diseases.

Reduction of cholesterol:-

Higher Consumption of Green tea helps in the reduction of bad cholesterol.

Diabetes:-

The development of type 2 diabetes is said to be reduced for green tea drinkers.

Weight loss:-

Green tea helps in the reduction of weight in overweight and obese adults.

Side Effects:-

There are side-effects of drinking green tea for adults.

Caffeine sensitivity– People with severe caffeine sensitivities could experience insomnia, anxiety, irritability, nausea, or upset stomach.

Blood thinners– It is recommended to avoid green tea because it reduces the clotting effectiveness of platelets.

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Dealing with annoying people

Who screws up your beautiful plans?

Life is beautiful. Everything is happening at the perfect pace. But hopefully, there is one person who tries to screw up all your plans, someone who irritates the sanity out of you.

We all have to deal with people who annoy us. Many of us may have to deal with more than one irritating person at a time. People who don’t understand our views, who question our every action, who put hurdles on our way, infuriate us. Bad relationships at work or at home affect us in ways we cannot fathom. They degrade our peace of mind and try to reduce our worth in our own eyes.

What can we do about it?

We can try to understand. No one is made irritated. A person may become short-tempered due to some circumstances in their life.

The person you think is irritating you may not be doing it on purpose. Maybe they are facing something stressful. Maybe they are disturbed. Try to understand why the person is behaving so. Before you react to them, think about the reason behind their actions. Do not judge them by their behavior towards you at one instance. Who knows, you may find out that they are not as you think of them. Who knows you may even rescue them out of their difficult phase.

Before you treat them in the same rude way, remember, we all get stressed and we act likewise sometimes too. Do not be cruel. You may feel guilty about yourself later. Try to be compassionate at all times, for the sake of your peace of mind

What if they are always annoying?

If you happen to find out that the person you are dealing with is always irritated and it’s not a phase they are in, take that as the war cry. And it’s not the battle you have to fight. This is the cry after which you need to run away from the battleground. You read that right, do not engage in heated discussions with such people.

If you have a point to make, say it. But do not argue. Keep yourself away from negative vibes. Don’t let them know about it, but avoid them.

What to do if you cannot avoid them?

Face them. Try your best to avoid them but if you can’t, gather all your courage. There is negative the energy coming your way and you have to defeat it

How to do that?

Negativity can only be defeated by positivity. Do not show them that you are being affected. Smile at them, as difficult as it may seem. Listen to them, even if you don’t want to understand a word they say. Reply to them politely. Keep smiling always.

When they see you unaffected from the negativity they are giving you, they’ll stop. Your positivity will win. Be consistent. It is very important to understand that our peace of mind is most supreme, more than people who seem to annoy us, it is even more important to remember that it is a person we are dealing with. We cannot change their behavior or their viewpoint. But we can surely control ourselves. More power to you. Hope you remain positive at all times.

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Importance of Iron

Why do we need Iron?

Iron is an essential mineral. It helps move oxygen throughout the body. Iron is a crucial component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to move it throughout your body. Hemoglobin represents about two-thirds of the body’s iron. If you do not have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells. A lack of red blood cells is called iron deficiency anemia.Without healthy red blood cells, your body can’t get enough oxygen.

Iron has other important functions, too. Iron is additionally necessary to take care of healthy cells, skin, hair, and nails.

Sources of Iron

  • Chicken
  • Turkey
  • Beans and lentils
  • Tofu
  • Baked potatoes
  • Cashews
  • Dark green leafy vegetables such as spinach
  • Fortified breakfast cereals
  • Whole-grain and enriched bread

 

 

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Phosphorus an Essential Mineral

What is Phosphorus?

Phosphorus is the second most essential mineral in your body. The first essential mineral necessary is calcium. Our body needs phosphorus for several functions, like filtering waste and repairing tissue and cells.

Most people get the quantity of phosphorus that they have through their daily diets. In fact, it’s more common to possess an excessive amount of phosphorus in your body than insufficient. Kidney disease or eating an excessive amount of phosphorus and not enough calcium can cause more than phosphorous.

Why is Phosphorus Necessary?

  • keep your bones strong and healthy
  • help make energy
  • move your muscles
  • build strong teeth
  • helps the body to store and use energy
  • reduces muscle pain after exercise
  • filter waste in your kidneys
  • grow, maintain, and repair tissue and cells
  • produce DNA and RNA
  • maintains heart
  • facilitate nerve conduction

Sources of Phosphorus:

Foods that are rich in protein are excellent sources of phosphorus.

  • meat and poultry
  • fish
  • milk and other dairy products
  • eggs
  • whole grains
  • potatoes
  • garlic
  • dried fruit
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3 Ways to Stay Relaxed

Like every other day, I woke up early in the morning. I sat down and completed my 5-minute breath exercises. I had a hectic schedule for the day. After getting out of bed, one thing follows another, the next time I saw the clock, it was well past noon. I sighed. “I need a break,” I said to myself.

Have you ever felt the same? I am sure you have. Each one of us is in the pursuit of matching the speed of the ticking feet of time. But time seems to be ahead. Always. To acquire this imaginary horizon, we often forget that continuously working may harm us. 

Working without any break may stress you. Small amounts of stress adding up every day may lead to an unhealthy stressful lifestyle. 

The body and the mind need a break. Working continuously exhausts them. It is very important to take small leisurely breaks from work and relax. 

Below are some of my ideas of taking a break which you can try 

1. Eat your favourite food.

Food is an instant mood changer. Chocolate lovers won’t agree more, isn’t it? Drowsiness will run away from you as you pop in a candy. Try it if you need a mini-break and can’t go anywhere. But if you can get out somewhere, go to your favourite nearby food joint and order your favourite food. Eat slowly and savour and treat your taste buds. 

Listen to music. The next fastest mood changer is music. Create a playlist for every mood when you are free. Plugin your earphones and listen to one song or two when you feel like. Play music in your car while going back home. Tune into a music channel while you make or eat dinner instead of listening to worldly issues on the news channel. 

2. Escape into nature.

The winds, the sunsets and the rains have enormous relaxing powers .go to the nearby window and watch the view. Allow the slow winds to ease your nerves. If it’s raining, show your hands and face. Lets droplets cool you down. Watch the sunset if it’s the evening time. Watch it the whole. Try to make your mind blank and enjoy the void.

If you are at home, there are even better ways of relaxing

You could cook something easy and yummy. Make a cool refreshing drink and have it.

 You could take your favourite book off the shelf and read a few pages, or read your favourite poem. 

If it’s a weekend and chores for the day are complete. If You want to relax before you go out in the evening. Here are some ideas 

Watch an old movie. A three-hour nostalgic journey of feelings and some popcorn. Sounds amazing, right?

3. Get artsy

 Are you the type who was too good at painting at some time, but lost habit because of age and duties? You still have the paintbrushes and colours. Why wait then? Grab them and fill the canvas again with colours like you used to. Nothing can refresh you more than your older version. 

Go for it. Try one or all of my ideas and share them with your friends, and tell them to share with their friends, coz we all need a break from time to time, don’t we?

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Magnesium an Essential Mineral

What is magnesium?

Magnesium is a crucial mineral, playing a task in over 300 enzyme reactions within the physical body. Its many functions include helping with muscle and nerve function, regulating vital signs, and supporting the system. A human body contains around 25 gram (g) of magnesium, 50–60% of which the skeleton stores. the remainder is present in muscle, soft tissues, and bodily fluids.

Why is Magnesium necessary?

An overdose of magnesium through its sources is unlikely because the body will eliminate any excess magnesium from food through urine.
However, a high intake of magnesium from supplements can cause gastrointestinal problems, like diarrhea, nausea, or cramping.
Excess doses can cause kidney problems, low vital signs, urine retention, nausea and vomiting, depression, lethargy, a loss of central systema nervosum control, asystole, and possibly death.
People with a kidney disorder shouldn’t take magnesium supplements unless their doctor advises that they are doing so.

Sources of Magnesium:

  • Almonds
  • Spinach
  • Roasted cashews
  • Oil roasted peanuts
  • Soy milk
  • Cooked black beans
  • Cooked edamame beans
  • Peanut butter
  • Whole wheat bread
  • Avocado
  • Potato with skin
  • Cooked brown rice
  • Low-fat yogurt
  • breakfast cereals
  • Oatmeal
  • kidney beans
  • Bananas
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Calcium an Essential Mineral

Importance of Calcium:

Humans need calcium to create and maintain strong bones, and 99% of the body’s calcium is within the bones and teeth. It is necessary for maintaining healthy connections between the brain and other parts of the body. It plays a vital task in muscle movement and cardiovascular function.

A lack of calcium could also lead to other health issues. For adults, too little calcium can increase your risk of developing osteoporosis, or frail and porous bones that easily fracture. Osteoporosis is particularly common in older women, which is why the NIH recommends they consume more calcium than their male counterparts.

Calcium is important for youngsters as they grow and develop. Children who don’t get enough calcium might not grow to their full potential height, or develop other health issues.

10 Sources of Calcium:

  1. Cheese
  2. Yogurt
  3. Milk
  4. Sardines
  5. Dark leafy greens like spinach, kale, turnips, and collard greens
  6. Fortified cereals such as Total, Raisin Bran, Corn Flakes
  7. Fortified orange juice
  8. Soybeans
  9. Fortified soymilk
  10. Enriched bread, grains, and waffles
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A bad day or depression?

Does having a bad day means you are depressed?

Do not worry, most probably you are not.
  1. When should you start worrying about your mental health?
  2. How will you identify if your mental condition is normal or concerning?
  3. Is it okay to have a bad week?
  4. How are bad days differentiated from depression?

What is a bad day?

On some days you wake up with a slight headache. A morning stretching and yoga session doesn’t help much. You know your workload for the day will not end in that day, you don’t feel like doing anything. Nothing excites or amazes you. With a straight face, you complete every activity sluggishly.

Trust me, it is completely fine to have such a day. You will not have the same energy every day. It is perfectly normal to have a lazy day or a bad day. It is alright to have emotional stress or anxiety. Experiencing such days is important for your growth as a person.

What if I have a bad week?

The other day when I said my friend “having a bad day is normal“, she asked “nothing is working out for me for a week. “Seven days of complete hopelessness is bad. Seven more days are worse.

Clinically, one is in depression if they have had two weeks or more of complete hopelessness or mental agony.

What are the other signs of depression?

Depression can show different signs in different people. The main symptom is your thoughts. Clinical depression patients feel hopelessness, anxiety, and stress over trivial issues. In worse cases, suicidal thoughts follow next. The next important sign is a change in the sleep cycle. You may either feel too sleepy or completely insomniac. Another indication is variation in weight. Gain or loss of 5 percent or more weight within a month is considered a symptom of depression. A combination of these signs means you need to consult a doctor.

Why should one consult a doctor?

Most of us think that mental illness doesn’t need a doctor’s consultation. Even if it worries us, we don’t share it with anyone.

A step in the wrong direction at this cross point can lead to a destructive destination. It is important to take the right step. Anyone can have depression. Sometimes, people with a seemingly perfect life, also get trapped in this disorder. A specialist’s guidance can be a map of this maze.

Even if you are not suffering from depression and you know it, but you feel worried, go for a consultation, or talk about it. It will relieve you. When you need help, don’t shy away, ask for it.