A good night’s sleep is vital to our physical health and emotional well-being. Sleep should never be underestimated and getting a proper rest on a regular basis is essential. In the next few minutes we are going to see the benefits of a good night’s sleep. So here is a list of ten benefits of a good night’s sleep.
1. Better Concentration.
Scientists measuring sleepiness have found that sleep deprivation leads to lower concentration and It’s more difficult to focus and pay attention, so you’re more easily confused. So a good night’s sleep will help you with better concentration levels.
2. Better Memory and Recall.
Early studies from psychology suggest that sleep facilitates memory retention by stopping interference caused by mental and behavioral activity to the memory storage. So a good night’s sleep will help you with better memory and recall.
3. Aids Creativity.
The majority of studies on sleep creativity have shown that sleep can facilitate insightful behavior and flexible reasoning, and there are several hypotheses about the creative function of dreams. So a good night’s sleep will also aids creativity.
4. Improves Decision Making.
Studies have demonstrated sleep loss affects impulsive behavior and possibly decision making in cognitive tasks. So it’s essential for you to get a good night’s sleep in order to make better decisions in your day to day life.
5. Reduced Focus on Negative Things.
Lack of sleep can affect a person’s thinking and their emotional state. People are more likely to be irritable and frustrated when they have not slept properly the night before. So a good night’s sleep reduces the focus on such negative things.
6. Stronger Immune System.
During sleep, your immune system releases proteins called cytokines. Lack of sleep may decrease production of these cytokines, which in turn leads to a weaker immune system. So a good night’s sleep strengthens your immune system.
7. Reduces stress.
Stress and sleep are closely linked. Stress can adversely affect sleep quality and duration, while insufficient sleep can increase stress levels. Both stress and lack of sleep can lead to lasting physical and mental health problems.
8. Increases Productivity,
Sleep is an especially important and often underutilized component of brain functioning. Adequate sleep will result in working more efficiently and effectively, subsequently being more productive and saving time in the long run.
9. Lowers Blood Pressure.
Higher blood pressure increases your chances of heart attacks and strokes, but getting plenty of restful sleep encourages a constant state of relaxation that can help reduce blood pressure and generally keep it under control.
10. Makes You Smarter.
Along with a great night’s sleep, grabbing a quick nap in the daytime can contribute towards making your brain more effective and smarter. You may feel sharper, more attentive, and focused throughout the day if you get good sleep hours.
“Getting enough sleep can be just as important as working out.”
There are a lot of issues that can be caused by eating too much sugar. And you’re consuming a lot more of it than you actually realize. In the next few minutes, we will see what are the reasons to avoid eating lot of sugar. So, Here is a list of the ten reasons to stop eating too much sugar.
1. It is Addictive.
Like drugs, sugar stimulates the release of dopamine, a feel-good chemical in the brain. As we consume sugar, our bodies create more dopamine receptors that lead us to crave more sugar.
2. It Damages Your Immune System.
Sugar damages your immune system by lowering the efficiency of white blood cells for hours at a time after consumption, sugar compromises the immune system and hinders our ability to fight disease and infection.
3. It Robs Your Body of Essential Minerals.
Sugar causes essential minerals like sodium, potassium, magnesium and calcium to be leached from the body. This can weaken the teeth and bones, causing tooth decay and diseases like osteoporosis.
4. It Can Lead to Development of Cancer.
Consuming too much sugar causes our bodies to produce excessive amounts of insulin, which might encourage the growth of cancer cells. Excessive sugar intake has been linked to development of cancer.
5. It Causes Harm to the Liver.
Refined sugar is half glucose and half fructose. Liver is the only organ that can metabolize fructose. When too much fructose enters the liver, it gets turned into fat that can build up over time and ultimately lead to disease.
6. It Causes Premature Aging.
Sugar can attach to proteins in the bloodstream, resulting in AGEs (Advanced Glycation End Products) that damage collagen and elastin production, which are responsible for maintaining skin’s elasticity.
7. It Affects Your Cholesterol Levels.
High sugar consumption lowers levels of the good cholesterol that helps remove bad cholesterol from the artery walls. It increases levels of triglycerides, a type of fat found in the blood that increases risk of heart disease.
8. It Increases Hyperactivity in Children.
Refined sugars enter bloodstream quickly, producing rapid fluctuations in blood glucose levels that trigger adrenaline and make children more active. Consider more gluten free snacks to help avoid this.
9. It May Increase Your Risk of Depression.
A healthy diet can help improve your mood, but a diet high in sugar may increase your chances of developing depression. Consuming a lot of high-sugar foods has been associated with a higher risk of depression.
10. It Weakens Your Eyesight.
Another of the many reasons to stop eating sugar is that it could potentially damage your eyesight. High blood sugar causes the lens of your eyes to swell, which changes your ability to see properly.
“To change your body, you must first change your mind.”
We know daily exercise is good for optimizing health. But with so many options and limitless information available, it’s easy to get confused with what works. In the next few minutes, we will see what are the most effective exercises. So, Here is a list of the ten most effective exercises for your body.
A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground. Its good exercise for strengthening, sculpting and building several muscles.
Push-ups are exercises to strengthen your arms and chest muscles. They are done by lying with your face towards the floor and pushing with your hands to raise your body until your arms are straight.
A squat is a strength exercise, lowers the hips from a standing position and then stands back up. Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well as developing core strength.
4. Overhead Presses.
Overhead press is a weight training exercise, typically performed while standing, in which a weight is pressed straight upwards from racking position until the arms are locked out overhead.
5. Dumbbell Rows.
The dumbbell row is an upper body back exercise that can increase overall strength and muscle mass of the back muscles, increase arm strength and hypertrophy, and improve pulling performance.
6. Single-leg Dead Lifts.
A Single Leg Dead lift is a hip-hinge movement that strengthens the back, core and legs. The more complex movement works even more core muscles as well as the standing leg, which help to improve balance.
A burpee is essentially a two-part exercise: a push-up followed by a leap in the air. burpees are versatile exercise, especially if you’re looking for a way to build strength and endurance, while burning calories, and boosting your cardio fitness.
8. Side Planks.
The side plank is a great exercise for strengthening the abdominal muscles. You will hold your body on your side in straight position supported only by one arm and the side of one foot.
The sit-up is an abdominal endurance training exercise to strengthen, tighten and tone the abdominal muscles. It is similar to a crunch, but sit-ups have a fuller range of motion and condition additional muscles.
10. Glute Bridge.
The Glute Bridges exercise is an effective way to strengthen the hips and butt. Squeeze your glut and abdominal muscles then lift your hips off the ground until knees, hips and shoulders are in a straight line.
“Health is the greatest gift, contentment is the greatest wealth.”
You must have heard about healthy eating and living, but you know you should also be drinking healthy. There are so many drinks available that keeps us healthy. In the next few minutes we will see what are the best healthy drinks. So, Here is a list of ten best drinks for a healthy adult.
Water is not only important for our digestion but also necessary for the absorption of vitamins B and C. It helps in the detoxification of the body and is a very important component of the blood as well.
2. Coconut Water.
Coconut water has natural electrolytes to replenish the lost fluid in your body after a long workout. Coconut Water also has high magnesium content. It is not only refreshing but also tastes great.
3. Pomegranate Juice.
Pomegranate juice is great for your body. It prevents inflammation and fights against prostate cancer, heart disease and lung cancer. Make sure that you are drinking pure juice and not diluted with sugar content in it.
4. Green Tea.
Green tea is healthiest hot beverage in the world. It is very healthy and fights against many diseases. It speeds up your metabolism, protects your skin, reduces inflammation and keeps your teeth and gums healthy.
5. Cranberry Juice.
Cranberry juice is one of the healthiest drink. It provides relief against kidney stones and urinary tract infection. It also protects your body against various types of cancer and heart diseases.
6. Ginger Tea.
Ginger is a natural remedy for all your stomach problems. It efficiently soothes an upset stomach and provides relief from indigestion. To make it tastier and even healthier you can add in a few drops of honey.
7. Hot Chocolate.
One of the best ways to deal with cramps is to drink a soothing, cup of hot chocolate. It is loaded with antioxidants, flavonoids as well as calcium. Mix a spoon of chocolate or cocoa powder to gain the benefits.
8. Lemon Water.
Lemon juice is great for your immune system. Drinking a glass of lemon water empty stomach in the morning is highly beneficial for your body. Not only does it aid digestion but also cleanses the liver.
9. Orange Juice.
A glass of fresh orange juice is great for your body. The best way to soothe those seasonal allergies is by drinking a glass of orange juice. It is rich in vitamin C, which is great for fighting against seasonal allergies.
10. Beet Juice.
Beets not only lower your blood pressure but also increase the stamina along with increasing the blood flow to the brain in adults. Beet juice contains high calcium, iron and magnesium levels.
“A little progress each day adds up to big results.”
Overweight is above a weight considered normal or desirable. Being overweight is especially common where food supplies are plentiful and lifestyles are sedentary. In the next few minutes we will see what are signs of being overweight. So, Here is a list of ten signs that you are overweight.
1. Greater Waist Size.
Greater waist size indicates excessive belly fat, a dangerous type of fat surrounding vital organs, which increases one’s risk of diabetes, high cholesterol, high blood pressure, and the metabolic syndrome. Also a sign of your overweight.
If you snore frequently and rarely get a good night’s sleep, you may be overweight and its time to check it out. When your body stores fat around the neck, it may narrow the airway causing shallow breathing or pauses in breathing.
3. High Blood Pressure.
If you have a raised blood sugar or blood cholesterol level, it could be a clear indicator that you are putting on weight. High blood pressure may result due to small weight gains around the abdominal region in healthy adults.
4. Achy Joints.
Carrying around extra weight applies more pressure on all of your joints, and as you gain weight, the pressure increases. If you have achy knees or hips, or chronic back pain, you may be experiencing signs of a weight problem.
5. Shortness Of Breath.
Excess weight puts additional pressure on your organs, including your lungs. Overweight people may experience inflammation because of the excess weight. This may lead to inflammation in airways and can make breathing more difficult.
If simple tasks, such as tying your shoes or cleaning a room, lead to fatigue and you are feeling tired even for doing such simple tasks, then you may have a weight problem. And its time for you to check out if you are overweight.
7. Frequent Heartburn.
Changes in your body weight, even slight ones, can lead to more acid reflux. Overweight individuals have high chances of developing gastroesophageal reflux disease. Symptoms of this condition include nauseaa, bitter taste in mouth etc,.
8. Muscle Weakness.
When maximum muscular strength is normalized to body mass, obese individuals appear weaker. This relative weakness may be caused by reduced mobility, increased cholesterol levels, and fat deposited in your body.
9. Regular Headache.
Regular headaches are related to overweight in one way or the other. The risk of regular headaches increases with increasing weight. In addition, overweight increases the risk of someone with few headache problems into regular headaches.
10. Sore Throat.
Overweight effects your throat. Excess weight around the neck and chest puts a strain on the throat and excess body fat within the abdomen puts too much pressure on the stomach, leading stomach contents to flow back up into the mouth.
“You can’t enjoy wealth if you’re not in good health.”
Breakfast is a meal eaten in the morning or the first meal of the day. It is often seen as the most important meal of the day. In the next few minutes we will see why breakfast is seen as important. So, here is a list of ten reasons why you should eat breakfast.
1. To Get Essential Nutrients.
Breakfast helps you reach your daily recommended servings of fruit and vegetables. Those who eat breakfast also tend to consume more milk and whole grains than those who skip the meal. Breakfast foods has important nutrients essential for your body.
2. To Boost Brain Activity.
Eating breakfast can actually give you a mental edge. Breakfast can help your ability to focus, reason, and process information, it can also make us happier as it can improve mood and lower stress levels.
3. To Kick-start Metabolism.
Breakfast kick-starts your metabolism in the morning. Getting your metabolism working early helps burn calories throughout the day. Skipping breakfast tells your body to conserve, rather than burn, extra calories.
4. To Balance Glucose Levels.
Eating in the morning helps your body better break down glucose, also called blood sugar. In fact, you can avoid glucose fluctuations throughout the day by eating fruit, grains, and lean protein within two hours of waking.
5. To Promote Heart Health.
People who skip breakfast tend to gain extra weight. Weight gain contributes to high cholesterol and high blood pressure which can contribute to heart disease. Make sure you consume healthy grains, proteins, fruits and vegetables.
6. To Enhance Immune System.
To fight the common wintertime cold and flu, you need to sit down and eat your breakfast. Eating a substantial breakfast boosts your body’s gamma-interferon, a natural antiviral that directly activates immune cells.
7. To Prevent Weight Gain.
People are struggling hard to maintain a healthy body. But do you know that having a breakfast can resolve the issue to a very good extent. Yes, eating breakfast won’t increase your weight, but it will help in preventing weight gain.
8. To Improve Well-being.
The effect of healthy breakfast is not limited to good health. It goes beyond that, breakfast feeds not only your body but the mind as well, which is surely going to make a change and improve your overall well-being.
9. To Increase Productivity.
By keeping your blood sugar levels steady, it helps improve focus and attention span. It’s also proven to boost short- term memory and creativity. Studies have found that those who eat a healthy breakfast each day are more productive throughout the day.
10. To Live Longer Life.
Studies show that people who lived to be 100 years old were consistent breakfast eaters, or consumed breakfast more often. Also, those who eat breakfast regularly are less likely to develop fatal habits like excessive smoking and drinking.
“Health is a relationship between you and your body.”
There are some of the most pleasurable things ranked by the amount of dopamine they release. Here is a list of ten most pleasurable things for the human. This ranking is based on community discussions and relevant sources.
1. Methamphetamines (1250 DU)
Methamphetamine creates more of the chemical dopamine in your brain. These large amounts of dopamine can change the way the brain works and can lead you to look for the drug again and again.
2. Falling In Love (760 DU)
Being love-struck also releases high levels of dopamine, a chemical that light up your neural receptors and make you feel both pleasure and a sense of purpose. In short you’re addicted to the person you love.
3. Winning The Lottery (740 DU)
Winning a lottery releases high levels of the brain chemical associated with reward, pleasure and addiction, the dopamine. This makes your brain smarter and bolder in decision making.
4. Female Orgasm (480 DU)
When you orgasm, your brain releases a surge of dopamine, a hormone that is responsible for feelings of pleasure, desire, and motivation. It is two times higher in females than that of males.
5. Cocaine (325 DU)
Cocaine creates more of the chemical dopamine in your brain. These large amounts of dopamine regulates the emotions and motivation, it can change the way the brain works.
6. Male Orgasm (240 DU)
When you orgasm, your brain releases a surge of dopamine, a hormone that is responsible for feelings of pleasure, desire, and motivation. It is two times lesser in males than that of females.
7. Getting Married (230 DU)
Getting married also releases high levels of dopamine, a chemical that lights up your neural receptors and makes you feel both pleasure and motivation. Your loved one seems exciting, special and unique to you.
8. Paying Off Debt (225 DU)
Getting rid of debt doesn’t just unburden finances, it takes a weight off the mind that clears up cognitive functioning, lessens anxiety and gives you a sense of pleasure. This is because of dopamine release.
9. Smoking (220 DU)
When you smoke, nicotine is sent to your brain. It attaches to nicotine receptors and releases a chemical called dopamine, this dopamine release gives you immense pleasure and makes you feel good.
10. Winning A Bet (210 DU)
Winning a bet triggers the brain’s reward system which is linked primarily to the pleasure and motivation centres, and releases dopamine into the body, this results in a high level of pleasure.
At some point in our lives, we all have been through some sort of sickness or illness. Such sickness or illness weakens our immune system and also some habits like smoking, alcohol consumption etc., affects our immune system. Here is a list of ten best foods that could help you boost your body immunity.
1. Citrus fruits
Citrus fruits like lemons, oranges etc., contains high amount of vitamin C. Vitamin C increases the production of white blood cells, which boosts body immunity.
Meat contains excellent levels of protein, vitamin B1 and vitamin B12. These vitamins helps in increasing the number of lymphocytes in our body, which boosts body immunity.
Spinach is not just rich in vitamin C, it’s also packed with numerous antioxidants and beta carotene, which may both boost the body immunity.
Ginger is antibacterial and contains a compound called gingerol responsible for better functioning of blood cells, which boosts body immunity.
Eggs contain nutrients like vitamin D, zinc, selenium, and vitamin E. Protein content in eggs supports immune response, which boosts body immunity.
6. Dry fruits
Dry fruits like walnuts, almonds and dates contains vitamin E. Vitamin E is antioxidant that helps keep cells healthy, which boosts body immunity.
Papayas are an excellent source of vitamin C. Vitamin C regulates blood cells and increases their number, which boosts body immunity.
Garlic is antibacterial and contains Compounds of called allin. These kills germs and release natural killer cells, which boosts body immunity.
Turmeric is known to have anti-inflammatory properties that increases immunomodulating capacity of the body, which boosts body immunity.
Honey is a powerhouse of antioxidants, which are very effective for the removal of free radicals from the body, which boosts body immunity.
“Let food be thy medicine and medicine be thy food.”
Immunity is the defense mechanism that a body follows to fight against any germs, virus , infection etc., or anything that causes illness or makes our body sick. The system comprising of organs,proteins,tissues etc., that executes this mechanism is called immune system.
1. High stress levels.
If you are having high stress levels or feeling stressed very often, then it is a sign of weak immune system.
2. Frequent infections.
If you suffer from infections like cold and cough very often, then it is a sign of weak immune system.
3. Joint pains.
If you are experiencing joint pains even without doing any kind of physical activity, then it is a sign of weak immune system.
4. Weight changes.
If you experience weight changes even without a change in your diet or activities, then it is a sign of weak immune system.
5. Slow healing of wounds.
If your wounds or injuries are taking a long time to heal than regular, then it is a sign of weak immune system.
6. Feeling tired all the time.
If you feel tired be at work or home but all the time, then it is a sign of weak immune system.
7. Loss of appetite.
If you don’t feel hunger or interest to eat food, then it is a sign of weak immune system.
8. Lots of digestive issues.
If you have lots of digestive issues like indigestion, gastric troubles etc., then it is a sign of weak immune system.
9. Sickness for longer time.
If you are recovering slower than regular after suffering any disease or infection, then it is a sign of weak immune system.
10. Poor sleeping.
If you are not able sleep or having a poor sleep, then it is a sign of weak immune system.
As we all know that being healthy and fit is considered as one of the important aspect of our life by a majority on the earth. So in the next few minutes we will have a quick walk-through on health and fitness, giving you the most out of this so called or a truly important aspect.
What is Health & Fitness?
“Your body is your most priceless possession. Take care of it.“
Health is defined as the state of complete physical , mental and social well – being and not merely the absence of disease and infirmity . Fitness is defined as a set of attributes that people have or achieve that relates to the ability to perform physical activity or daily activities .
Why is Health & Fitness important?
“The best investment you can ever make is in your own health.“
It is almost impossible to live a happy life unless you are healthy. It’s only when you face any kind of medical condition or health issue that you realize the importance of fitness and well-being. A person who is fit and healthy can live life to the fullest.
Both mental and physical fitness play an important role in your life. If you are not physically fit, you are more prone to mental stress and psychological problems. People who aren’t too watchful in this regard often face problems in their relationship and professional life. It is important to be physically active to maintain a relaxed state of mind. This way you will be strong enough to face all the struggles and challenges in life.
How to stay Healthy & Fit?
“Health and fitness aren’t goals, they are way of living.“
There are a lot of ways to stay healthy and fit, here are a few from the lot;
Maintaining regular and healthy diet, which includes all the nutrients.
Getting enough and good sleep, considerably 7-8 hours of sound sleep.
Practicing good physical and mental activities, like exercise, meditation, sports, yoga etc.
Drinking enough water for hydration of the body, considerably 8-10 glasses of water.
Avoiding unhealthy and injurious habits, like alcohol consumption, cigarette smoking, drug intake etc.
Managing stress and anxiety , by doing what makes you feel refreshed and relieved.
Not to mention, you would be more satisfied of your own body. Fitness regime and healthy diet will have a positive impact on your skin and hair as well.
In order to exist, our body needs to be well and fit. A little change in lifestyle would be needed to become fit as well as choosing a healthy diet.