Tips to Keep Your Relationship Stay Healthy

Healthy relationships are effortless, if both the persons involved take equal effort to maintain it. Some of you maybe in a long distance relationship, some might be married, some might be engaged in a fling, or some of you might be reading this to get into a relationship. Nonetheless, the rules of creating a balanced relationship are the same irrespective of what your status is. A successful couple does nothing different, it’s just that they do things differently. A positive perspective towards life and your relationship is the first move towards building a long-lasting relationship. Here are a few suggestions to help you build the life of your dreams with your companion and confidant.

Art of Communication
Communication is an art of putting your thoughts into words, so that they are exactly understood by the opposite person. Communication does not mean going on talking unnecessarily. This is first mistake that couples make. One person in the relationship assumes the role of talker and the other becomes the listener. Their roles remain so forever. The talker forgets to listen and the listener becomes used to listening and not reacting. If your partner takes time to open up, help them out by asking questions. Often late bloomers, take early offense. So hear them out and give subtle reactions. You will gradually begin to notice increased confidence in both of you to open up and hear things out. Give each other a fair chance to listen is a good starting point.

Agree to Disagree
Regular conversations take the form of heated arguments amongst many couples. Understand that not every statement needs a reaction. Maybe a certain reaction may trigger off an argument with your partner. Just agree with whatever it is and there will be no harm done. Try and reach a mutual agreement, if that’s not possible, leave the topic for later. If you give it time, may be both of you will be able to think about it rationally.

Learn Everyday
Every single day is a blessing. Each moment with your partner is a moment to learn something new and discover the finer nuances of your relationships. Each one of us keep changing everyday, the circumstances around us change everyday, and with that our attitude also needs to change. The same applies when you are living with a person.

Honesty is the Best Policy
Consider it a cliché or an adage, ‘honesty is the best policy’. Be honest to your partner about what you feel. This will get both of you closer and strengthen the bond like never before. Another advantage of being honest is, it drives away all the inhibitions and fears in a relationship.

Time Out
After a certain period, couples complain about romance in a relationship being lost. To keep your relationship healthy, take some time out from your day-to-day routines to spend some quality time and catch up with each other. This can be done as dinners, indulging in outdoor activities, or just hanging out at a coffee shop like the old times.

Intimacy
Intimacy is a very important part of having a healthy relationship. Do not ignore your sex life (with your partner) under the garb of work pressure, children, distance, tiredness, or whatever it may be. Every time you shun away an intimate moment, you are making a crack in the relationship. Having a good intimate relationship not only brings you closer physically, but emotionally too.

Command Respect
Respect has to be earned. It can only be earned if only you learn to respect. Often, one of the partner plays the role of a dictator, while the other simply follows. Both the persons involved are equally responsible for this mistake. Learn to respect each other and understand that both of you are equally responsible towards the relationship.

Creating a meaningful relationship takes equal effort from both the persons. Sharing, caring, being apologetic, forgiving, and having realistic expectations are some of the important ingredients. Probably, you have heard and read these suggestions in several other places. However, this time take them seriously as you board the new phase of life for finding a fulfilling relationship.

Healthy Tips for Your Children

In today’s times, health problems like diabetes, cholesterol, and high blood pressure are not restricted to adults, but have become a common phenomenon among children too. The main culprit for this can be attributed to their inclination towards fast food and lack of activity. Kids love to gorge on fast foods like burgers, pizzas, etc., and with the introduction of video games and a host of interesting programs on television, they are more than happy to watch television instead of playing outdoor games.

Due to this lack of activity and no control on the food they eat, many children suffer from the problem of obesity at a very young age, which further leads to other serious diseases or illnesses. Hence, it becomes the responsibility of the parents to teach children important ways to remain healthy.

Healthy Tips for Your Children

The three most important factors that are necessary for the kids to remain healthy include:

  • a healthy diet
  • regular exercise
  • proper rest

Habits we learn during our childhood stay with us throughout our life; it is thus necessary that parents teach these three factors to children as soon as possible. However, you do not need to force them to learn these habits; set an example for them by following these things yourself. Let us look at each factor in detail.

Nutrition for a Healthy Diet
At a very young age itself, teach the kids to eat all types of food, like fruits, vegetables, meat, poultry, dairy products, etc. Their meals should be divided into five or six small meals throughout the day, rather than just three meals. Cultivate the habit of eating breakfast as it is said to be the most important meal of the day. Eating a healthy and nutritious breakfast helps their body to develop energy for the physical as well mental activities of the day.

Parents should also see to it that children have a healthy lunch while they are at school. Though there are many schools which provide lunch, its nutritious value is a topic of controversy. Hence, it will be best to pack them foods that are high in vitamins and minerals. Other than lunch, also make sure that you provide them with a healthy after school snack, as this is a time where they are likely to indulge in junk food. Dried and fresh fruits, yogurt, cereal bars, etc., are good choices for a healthy snack. Next comes the dinner, or evening meal, which should be converted to time spent with the family. Eating together at least once in a day will help the parents interact with their children and also to keep control on their eating habits. Talking to them about the nutritional facts of healthy foods is a good way of instilling healthy food habits in children. Though too much of junk food does harm a child’s body, there is no need to restrict it completely.

Fitness and Exercise
Indulging in daily outdoor games with friends is more than enough physical exercise for children. Parents should see to it that their kids do not spend their entire time in front of the television or playing video games. They should encourage them to take part in sports and other physical activities like dancing, etc., so that their body gets the required exercise. Arranging games for them and their friends regularly at home, in which they have to run around and play, is a good idea. On weekends, take them out walking, jogging, swimming, or cycling, at least for an hour, and you’ll be preventing childhood obesity.

Health and Proper Rest
Rest and sleep are two important factors to keep children healthy. Children require 9-13 hours of sleep, depending on their age group. Lack of sleep in children can cause problems like lack of attention at school, feeling sleepy during the day, poor academic performance, etc. Hence, parents must ensure that their children receive sufficient sleep.

Other than these tips, it is important to teach kids proper hygiene rules like regular washing of hands, brushing their teeth, etc., so that they are not affected by infections. Explain the importance of eating the right food and exercising to your kids. Remember, by doing this you are not only providing them a hale and hearty childhood, but also ensuring a healthy future.

Mental Health Tips

The rigors of daily life often take a toll on our mental health, and under such circumstances, we experience negative feelings like anger, anxiety, depression, etc. However, such emotions can be controlled, if we do some simple things that give us positivity. Here are some essential tips to stay positive despite all adversities.

Share your Feelings
Sharing feelings is a very good idea, because when you speak about your feelings, you get a clear picture of your own thoughts. Also, the person listening to you, can give you some fresh insights or valuable suggestions. In case, you don’t have anybody to share your feelings with, call up or write to a helpline. They can provide you with information on where to go for help.

Pen Down your Feelings on Paper
Write down all those thoughts, that are bothering you a lot, on a piece of paper. It helps to offload the heaviness of your mind. As a result, with a light mind you can think of better solutions for your problems (if there are any). This is good, particularly for people who are introverted. Many people keep a record of their thoughts and feelings on a regular basis. It helps them to be aware of and deal with changes in their thoughts over time.

Keep your Goals Real
We should set goals for ourselves to move forward in life, but the goals should be real and achievable, or else, it may add up to your stress. Do not expect too much from yourself. Our long term goals often appear too distant and unachievable. So, it is better to break up the long-term goals into a series of short-term goals. Chalk out a plan to complete each short term goal. Make changes in those plans, as and when required. Lastly, do not forget to compliment yourself generously, each time you succeed in achieving a goal.

Maintain Physical Fitness
Do some physical exercises regularly to keep your body fit. If you are not interested in hitting the gym every day, then start playing your favorite sport or just go for a brisk walk on alternate days. When you are physically active, your body releases some useful chemicals that make you feel better.

Eat Healthy, Sleep Well
Take a good, healthy, and balanced diet with lots of fresh fruits and vegetables. Research has shown that when you eat good food, it makes you feel better. Along with diet, proper sleep routine is also extremely important. A good eight hours night sleep helps you stay fresh and healthy throughout the day. On the contrary, lack of sleep may lead to problems like fatigue and irritation all through the following day and it may also pass on to the next day.

Avoid too much Alcohol
When one is feeling low or has a restless mind, one tends to consume alcohol to feel better. But that ‘better’ feeling is temporary. For the long term, alcohol is not good for mind or body. Consumption of alcohol can also lead to sleep disturbances .

Be Social
Your friends and relatives can make a lot of difference to your life. So, try to be in touch with them. However, sometimes, you may find it difficult to contact your loved ones, especially when you have experienced a bad day at work or college. Get rid of that inhibition as fast as possible. Make some extra efforts and give a call or send an email or a text message. The support that you receive from the person will help to lift up your mood within some time.

Listen to Music
Music has great healing powers, as it helps you to unwind your mind. It works wonders to uplift your mood and energize you. When you feel low, you can listen to songs that deeply touch your emotions. Some songs might remind you about certain special moments of your life and bring forth the inner joy.

Seek Help from Professionals
In case of some adverse situations, we tend to feel depressed. However, if the depression continues for a long time, you should opt for professional help without any hesitation. Remember, if you have identified your problem and are seeking for help, it shows your strength, not your weakness. It is one of the best ways to resolve your tensions.

Our wellness largely depends on the state of our mental health. Our abilities, disabilities, and productivity are all dependent on our mental fitness. The best way to keep our mind free from all anxieties, is to nurture only positive thoughts.

Meditation Techniques to Overcome Stress

Stress is a silent killer. Most of us have experienced or witnessed this at some time or the other.. Stress affects everything that we do―neither can we work efficiently enough, nor can we take proper decisions. Adding to that, a person who is undergoing stress is prone to certain medical conditions like heart diseases, hypertension, and diabetes.

It has been found that using certain meditation techniques helps reduce, and with the passage of time, prevent stress from affecting us. It would therefore do us good to learn some easy meditation forms to help in dealing with stress effectively. If you’ve never done meditation before, it would do you good to begin with some basic exercises first.

Breathing Technique

  • To begin with, choose a comfortable spot.
  • Make sure that you’re wearing loose and comfortable clothes.
  • There should be no distractions when you sit for meditation. So keep the phone, TV, and other noise-making objects away.
  • Sit on a rug or mat and fold your legs in the lotus position (the heels of both feet, under the thighs).
  • Keep your back straight. Initially (before you get used to this), you can rest your back against a wall. But make sure that it is always straight. Give up this practice once you’re able to sit without support.
  • Sit quietly and close your eyes.
  • Relax all the muscles of your body, one by one. Start with the muscles of the feet and move up till the head. Tell yourself that you can feel the stress ebbing away from each and every muscle. Slowly, you will start to feel yourself relaxing.
  • Since you are new at this, it is understandable if you start to get distracted and your thought process shifts. Try to focus your attention on your breathing.
  • Breathe deeply and evenly.
  • Concentrate on the air being inhaled and exhaled, concentrating on the way the air fills you up and then leaves you.
  • Do this for 20 minutes each day.
  • Repeating this technique twice or thrice a day will only add to the benefits it reaps.
  • It is said that meditating for 20 minutes per day (if done right) is as good as making up for 4 hours of rest.

Focus on Objects and Sound

  • Place an object, like a mug, or candle before you.
  • Now, start examining the object.
  • Look at all its details―the shape, size, texture, and temperature.
  • Concentrating and focusing your entire attention on the object at hand will help you build your focusing powers.
  • Sometimes, having a word that you can say out loud and then focusing on all its nuances can help.
  • Many people use the word ‘Om’ (Pronounced Oommm) to help concentrate better.

Create a Happy Place

This technique has been found to be very effective. Create a ‘happy place’ for yourself. Include all the things that make you happy and help you relax. Now, build situations around this and imagine it in all its entirety, covering all the nuances, and including as many senses as you can in this exercise.

Relaxing Exercises

More and more people these days are choosing to take up exercises like yoga and Tai-chi, which combine exercising and meditation, and thus lead to stress relief. These are a series of exercises that involve mastering several poses and postures in varied degrees of difficulty. They also include breathing workouts and techniques. When one focuses on these exercises, there is very little else that can distract you.

Meditation techniques for stress have been around for ages, but it is only now that we have begun to realize the far-reaching positive effects that they have on us. Being one with your mind and soul is truly the best way to relax and reduce stress. When you try these techniques, you’ll experience it for yourself.

Emotions Affect Our Health

In the 17th century, French philosopher René Descartes believed that, when a person experiences emotions – happy, sad, angry, etc., the body’s inner valves open up to release fluids like bile, phlegm, etc.
A human can make over 10,000 facial expressions to express a wide variety of subtle emotions.

Reasons that Lead to Positive Emotions

  • Moving to a new house
  • Getting married
  • Getting a new job
  • Getting a promotion
  • Having a baby
  • Having a child/sibling return home

Happy events lead to a flood of positive emotions – happiness, excitement, pleasure, satisfaction, etc. Emotion is associated with the heart because it leads to irregularity in blood flow, heartbeats, etc. However, when this happens due to controlled positive emotions, the heart remains healthy. These emotions have a positive effect on the entire body.

Happiness

Positive emotions can affect the heart, and make it healthy and strong. Being happy and blissful contributes to contentment, satisfaction, and warmth. It makes us want to smile and laugh. Joy, happiness, and laughter facilitate easy blood flow to the heart and lowers blood pressure. Sharing happiness, smiling, laughing, being grateful, etc., increases happiness manifold, which is good for the heart and small intestine.
Care and Affection

Sympathy, affection, kindness, care, and empathy are positive emotions that affect heart rate, i.e., they help normalize the heart function. Spending time with loved ones lowers blood pressure. Compassion, gratitude, and generosity affect the health of the liver, gallbladder, and the eyes. A spate of these emotions keeps these organs running in perfect order.
Love and Trust

Love is the fundamental emotion that no human can live without. At any time, age, or situation, people love to fall in love. Platonic crushes, adolescent excitement, mature love, or deeper commitments – each one makes a difference to one’s health. It’s comforting to know that, there’s always someone for you, someone to care for, to trust, and be trusted. Love, trust, honesty, support, and fairness are said to strengthen the functions of the spleen, heart, stomach, and pancreas.
Physical Intimacy

Physical intimacy – the expression of love and passion plays a very important role in our health. Hugs are great stress relievers – hugging people releases dopamine and oxytocin, and relieves stress. Holding hands is said to soothe the nerves and lower blood cholesterol. Meeting someone you are crazy about can literally set your blood racing, increase heartbeats, and raised palpitations. Love in all its forms lowers the risk of a heart attack.
Courage

Righteousness, calmness, truth, integrity, silence, gentleness, courage, etc., are emotions that sum up how ideal and ethical a person is. Depicting these emotions is said to strengthen the kidneys, bladder, lungs, ears, large intestine, and the skin. One can make out the difference. Staying calm and courageous increases the flow of positive energy through the body, and boosts the immune system.
Reasons That Lead to Negative Emotions

  • Suffering an illness/injury
  • Dealing with someone’s death
  • Marital problems/divorce
  • Being unemployed
  • Experiencing money problems
  • Having a child leave home

Sad events lead to a torrent of negative emotions – tears, anger, grief, fury, etc. At such times, the brain sends signals to the heart and other organs that something is wrong. An organ-energy connection depicted here – negative emotions impair organs and reduce positive energy flow.
Worry

Worry, tension, mistrust, and anxiety may severely affect the stomach, spleen, and pancreas. It is manifested by digestive problems – loss of appetite, inability to excrete, vomiting, etc. Worrying or being upset unnecessarily can take a severe toll on the digestive system.
Anger

Anger has been the root cause of negativity since forever. Irritation, annoyance, anger, frustration, envy, fury, etc., are emotions that’ll harm the liver, gallbladder, and the eyes. It is manifested by reduced bile production, excess cholesterol, and reduced detoxification.
Fear

Fear is an emotion that can practically finish off one’s self-confidence, happiness, and belief. Fear, anxiety, terror, panic, dismay, cowardice, distress, etc., leads to cold feet, trepidation, and phobias, and affects the kidneys, bladder, and ear functioning. It is manifested by nervous disorders, disinterest in sexual life, abdominal pain, etc.
Grief

Experiencing sadness, grief, and depression, especially after a trauma or the death of a loved one, can put immense load on the body. To deal with the fact that a loved one has gone, is traumatic and painful, and it affects the mental health of the person too. These emotions affect the lungs, heart, large intestine, and the skin. It is manifested by breathlessness, lung disorders, constipation, etc.
Stress

Stress is the biggest contributor of bad health. It is also associated with emotions like impatience, dislike, hate, cruelty, etc. Stress primarily affects the heart and the brain. The heart’s electrical stability is affected, and so is the immune system. It is manifested by increased heartbeats, palpitations, chest pain, high blood pressure, etc.
Impact of Poor Emotional Health on the Body
Your body reacts to the way your mind senses work; it reacts to how you see, smell, feel, think, and act. This is called ‘the mind-body connection’. Whenever you undergo an emotional change, your body exhibits physical changes. People who have balanced minds and a fairly good emotional health are aware of their thoughts and feelings. When certain events disrupt their lives, positive or negative, their bodies react in a different manner. Excess of anything is bad, so there should always be a balance between the good and bad changes. It is up to the person to decide how much he/she lets the event affect him/her. When one suffers from poor emotional health, the body depicts most of the following signs:

  • Headache
  • Body ache
  • Backache
  • Loss/gain in appetite
  • Weight loss/gain
  • Chest pain
  • Upset stomach
  • Constipation
  • Fatigue

How to Massage Helps Stress Relief

Massage therapies and techniques for stress relief are age-old practices that continue to this day. However, we assume that the only place where they are available are expensive spas and parlors. In fact, these techniques can easily be practiced at home. A relaxing rub down can do wonders for a worn out and tired body.
The Benefits

  • Stress causes tension in the joints and muscles, making them stiff. A good massage can help you unwind and make your muscles and joints more flexible. It also helps one to identify the areas of maximum tension in the body, thereby enabling you to nip various problems, such as those of the back and other areas, with various techniques.
  • Since this therapy helps one relax, it also helps those, who have insomnia. It soothes and calms the nerves, thereby enabling good sleep. Lack of sleep can result in a myriad of health problems, so a good massage is essential for anyone suffering from the same.
  • A regular massage helps cure the stress that results in wearing away of the body and mind over a period. Since stress has become an inevitable part of all our lives, getting such a therapy aids us in identifying its magnitude and thus, effectively combating it.
  • n addition to eliminating stress, it also enhances blood circulation throughout the body, and releases endorphins which give us a general sense of well-being and positiveness.
    The Technique

    For a massage to be effective, the most important role is that of the environment in which it is given. Ensure that the area chosen for the therapy is quiet and soothing. You may play some light music in the background. Light up the room with scented candles; avoid harsh lights, and use aromatherapy oils for massaging, for a better effect.
    Now, follow these steps for a soothing massage :

  • To begin with, pour some oil on your palms and begin the massage on the back, from the shoulders to the lower back (to be able to spread the oil across) by holding the hands side by side with fingers together, and rubbing the back in a gentle circular motion.
  • Next, knead the affected muscles with the base of the palm. Push the base hard into the affected area in order to provide maximum relaxation. Be sure not to hurt the muscles. This technique is effective for stiff and sore muscles, especially in the back, legs, and buttocks. It thoroughly relaxes the muscles and eases the effect of stress on the body.
  • Lastly, on the stiffer areas, use both the thumbs or index fingers in a circular motion, for about 10 seconds, to release the tension. This process can be repeated a couple of times, till a feeling of relaxation is experienced in the body. Repeat step one to complete the massage to give an overall sense of calm.

Though these self-massage techniques are useful for the body, some parts such as the back cannot be effectively rubbed down by oneself. As such, it is better to provide this guide to a friend or family member, who can do it for you and help you achieve desired results. Perform some overall body stretches after the therapy to sustain the effect. Do remember not to get a massage if you have consumed alcohol at any time in the day, if you have fever, or if you have just eaten something.

Never consider this therapy as a luxury or something that only the rich can afford. These techniques combined with aromatherapy, you can give yourself and your dear ones an effective, natural stress buster, which they will be eternally thankful for!

How to Living a Long and Healthy Life

Laugh as much as you breathe and love as long as you live.” How true is that! Life, in literal terms, revolves around breathing. Breathing commences at birth and ceases only at death. But what happens in between? In between, there is a life to live. A commitment you made to yourself the day you came into this world. Living longer also means, living a life to its fullest. Lifestyle plays a huge role in determining the life expectancy of an individual.

Healthy Diet
A change in your diet helps to go a long way. Statistics show that 75% cardiovascular diseases, 60% of women’s cancers and 40% of men’s cancers are related to nutritional issues. Eat the right kind of food to live a vibrant and happy life. Having a balanced diet is very essential to increase the longevity of life. Having the right amount of vitamin E, is known to keep your heart healthy. It is also an antioxidant which releases the toxins from your body. Omega-3 fats , monounsaturated fats, vitamin B and all the other organic food items are age-defying nutrients. Thus, always buy what is healthy for your body and not what looks yummy.

Wine as You Dine
Red wine has resveratrol, which is an antioxidant. Antioxidants, throw out all the harmful toxins from your body. They also prevent the free radicals from damaging the cells. This makes you look younger, as it protects your body from aging. Drink a glass of red wine a day to keep the doctor away for sure!

Smile the Miles of Life
Ever wondered why do happy and optimists live longer? A research shows that those who have a happier outlook towards life live seven and a half years longer than the worried lot. Make a small positive change in your life everyday. Try and phrase every sentence you speak as an affirmative sentence and not a negative one. The universe is like a mirror, the more negations you send out, the same will be reflected. Smiling and laughter are the key to a fulfilling life.

Say Your Prayers
As kids we learn to pray before we eat and sleep. Gradually, praying loses its meaning under the garb of ‘I don’t have time for trivial issues’. Saying your prayers gives you an opportunity to exercise your mind just you exercise your body. Praying to the supreme power, cleanses your mind of all the negativities trapped inside for a minute or two. Those minutes, revitalize your mind for the day ahead. So praying isn’t that trivial, huh? Additionally, entering the house of worship also increases your life span by seven to 14 years. Begin with praying so that He too hears you out!

Gratitude the Best Attitude
How many times do we thank people around us for making us who we are? Rarely ever! Showing a heartfelt gratitude towards someone not only brings happiness to you, but also to the other person. The happier and thankful you are, the longer you will live.

Exercise Everyday
Physical activity is the best way to keep your mind and body healthy. A healthier body has better chances of living longer. Do a few simple exercises everyday to improve your flexibility, strength and for being fit. If you have children, take them out to play and play along with them. Indulge in group games, which will keep your mind occupied. Yoga is another form of effective exercise that calms your mind, body and soul.

Sleep Well
Sleeping is an essential part of healthy living. Sleep deprivation effects on the body show gradually. They can be very severe at times. You must get 7 – 8 hours of sound sleep everyday.

Have More Sex
Studies have shown that sex releases certain hormones in the body. These hormones help an individual to cope up with loneliness and depression. Making love is also the best way of bonding with each other, relieving stress and easing out mental tensions. The touch helps an individual to evolve normally and live a happy life.

Meditate
Meditation is essentially connecting with yourself. Meditation is a proven way of exercising your brain and soothing it. Vipassana meditation and Zen meditation will provide you with incredible insight into a healthy life.

There you go. Hopefully, these tips will help you live a life that’s long, beautiful and bright. In totality ‘happiness’ is the key to living long. I have found mine, it’s time you find yours!

Tips to Stay Healthy

So, rather than aiming at a balanced diet or a balanced workout or techniques to balance your mind; one needs to find a balance between all these three factors for healthy living. Here are some tips on staying healthy physically and mentally, which I have personally tried and tested.

How to Stay Fit Physically?

Diet

Try to eat as much as fruits and vegetables as you can. Fruits and vegetables provide enzymes to the body, which help to absorb the nutrients from your meal which is your main course. Drink as much water as possible throughout the day. The requirement of water is 1 liter per 45 pounds of weight. Try to eat as many types of cereals you can. Keep enhancing your diet plan by learning about different healthy foods.

Exercising

There are very few people who will go for exercising to maintain their health. Mostly people will initiate in some exercise due to weight loss or some other health problem. No matter which type of exercise you take up, whether it is just walking or jogging try to follow it regularly. The best exercise in my opinion is swimming which is almost injury-free, boosts metabolism, helps to build lean muscles, and improves flexibility.

Advanced Tips

If you are suffering from some health condition, which is as minor as the common cold or something serious like a sports injury, then try to understand the causes behind the health condition and try to avoid the causes, rather than popping pills to treat the health condition. For example, to avoid common cold load yourself with vitamin C rich food (Indian gooseberries, amla is one of the best source of vitamin C). To prevent any muscle soreness or injuries, make sure you do a good warm-up before any exercise and perform stretching after the workout.

How to Keep Yourself Healthy Mentally?

Breathing

Deep breathing is not only good for your lungs, but also can be used to calm your mind. Many meditations involve breathing as a technique. Just breathe your way out through stressful situations. By which I mean, take a deep breath whenever you get stressed, and breath out. Repeat it around 10 times.

Meditation

There are various techniques of meditation. Instead of following a spiritual or religious person, try to experiment with different techniques of meditation, and then whichever you feel suits you try to practice that technique for an hour a day. The various techniques for meditation are tantra, yoga, Zen, vipassana, Tibetan, Buddhist, etc.

Take a Break

This is something which everybody needs and should use for stress relief. Whenever you think something you have become overloaded with your work, studies, or responsibilities take a break. Plan a small vacation alone or with a friend or go to a garden and switch off your cell phone. Just forget everything and enjoy watching the trees, birds, people, etc.

It will not always be possible to follow these tips on a daily basis or regularly. So, try to eat as much healthy food as possible, get around 20 minutes of exercise minimum, whether it is just plain walking or climbing stairs, and try to learn some meditation and practice it for minimum half an hour a day.

Stay Healthy While Dining Out

One of the key tricks to staying healthy and managing your weight is avoiding eating out. When you eat out, there’s a high chance of ordering unhealthy food. You also do not know how much fat and salt was used to cook your food so you can’t control what you’re eating if you frequently eat out.

However, there’s no way you can avoid dining out when living a busy lifestyle Dining out places in Richmond. There are also benefits to eating out with family and friends that you don’t want to miss out on either.

Dining out in Richmond doesn’t have to be unhealthy though. There are some tricks you can try to stay on track for optimal fitness. Here are some of them:

Look for the healthiest places to dine out.

Stay away from fast food and look for restaurants offering delicious and healthy meals. Blundell Centre, for instance, has a variety of restaurants and food joints offering healthy cuisines such as Japanese and Thai. You can easily find something low-carb or low-calorie.

Do your research first before heading out. Many restaurants also upload their menus online so you can already check out what you can eat at the restaurant before heading there.

Mind what you are drinking.

An alcoholic drink can pack on the calories so make sure you go easy on drinking. It’s easy to get sidetracked and down one too many glasses of alcohol. Opt for herbal teas, or dress up your water with lemon.

Share with friends.

Many restaurants have huge meal portions. Don’t attempt to finish it off by yourself. Share with the people you are with. Not only will you cut back on calories but also lower your bill.

Load up on fruits and vegetables.

Salads can fill you up minus the fats and the calories. Make sure you load up on these first to avoid eating huge portions of meat later. When ordering salads, choose the ones with lower fat dressing. Many people make the mistake of ordering salads with dressings loaded with mayonnaise, which is still unhealthy and may even cause you to gain more weight.

Appreciate the food.

Eat slowly and chat with friends. You are far less likely to binge if you consciously taste your food and appreciate the flavors rather than rapidly eating the meal. While dining, chat with friends. The meal not only becomes more satisfying, it also prevents you from eating more than you should.

Opt for grilled, roasted or steamed.

Anything fried contains lots of grease so make sure you pick foods that are grilled, roasted or steamed.

It also doesn’t hurt to tell your dining companions about your eating preferences so you don’t get forced into trying out food that can hurt your health and wellness regimen.

Tips for Healthy Breakfast

It’s that no time in the morning time of year again. The kids are back in school, parents are back to work and breakfast in many households has become a catch-as catch-can affair, if it is eaten at all.

This decade has seen a steady decline in the proportion of people who regularly eat breakfast, long considered “the most important meal of the day”. Though you may not think so as you hit the snooze alarm to catch a few more winks of the morning sleep, it would pay to get up 15 minutes earlier to make for a nutritious breakfast.

A sweet roll or bagel and coffee from a nearby deli is not an adequate breakfast. Nor is a so called breakfast bar or bag of chips munched on way to school. These may temporarily suppress hunger pangs, but they will do little to enhance brain function and mood, not to mention nutritional status and overall health. Given what most people call breakfast, a fast food sandwich is actually an improvement even though it is likely to be much higher in fat, salt and calories than, say, cereal with fruit and low fat or skim milk.

Countless studies in recent decades have documented the value of eating breakfast to a child’s ability to learn, think quickly, pay attention and get along well with others. In a report in the archives of Pediatric and Adolescent Medicine, Dr J Michael Murphy of the Massachusetts General Hospital in Boston and his co-authors assessed the effects of eating school breakfast on the academic and emotional functioning of more than 100 children in inner-city elementary schools in Baltimore and Philadelphia.

When school breakfast was made available to all children of family income, the number of youngsters who ate it doubled, giving the researchers an opportunity to measure the results before and after. They found that those who often ate school breakfast, got higher grades in math, and were less likely to be described as depressed, anxious or hyperactive by parents or teachers.

In addition to improving in these psychological dimensions, those youngsters who started eating breakfast under the universal feeding program improved their math grades, school attendance and punctuality. Children who regularly eat breakfast think faster and clearer, solve problems more easily and are likely to be fidgety and irritable early in the day.

Recent studies show that children who skip breakfast are not as adept at selecting the information they need to solve problems. Ability to recall and use new information, verbal fluency and attentiveness are hurt by hunger. Earlier studies showed similar effects of skipping breakfast among teenagers and adults. Over all, breakfast skippers were less productive and handled tasks less efficiently than those who ate breakfast. Among both young and elderly adults, skipping breakfast impaired memory and mental performance.

You don’t have to be a scientist to realize that it is hard to concentrate on mental challenges and to maintain a pleasant, patient demeanor when your growling stomach signals a fall in blood glucose that follows an overnight fast or the consumption of only a sweet food or coffee or both.

The brain runs on glucose, and when the supply runs low, it is forced to depend on the stored fat, a less efficient source of fuel. Performance questions aside, the goal of many breakfast skippers is to save on calories. However, calories consumed early in the day are least likely to put on pounds, and skipping any meal simply increases the temptation to eat a high calorie snack or overeat at the next meal.

In fact, the leanest people tend to be those who eat three or more meals a day. Studies of teenagers have shown that those those skip breakfast have an intake of calcium and vitamin C that is 40 percent lower than those who eat breakfast.

What’s a proper Breakfast? Ideally, breakfast should supply one quarter to one third of the day’s protein plus fiber rich complex carbohydrates and a small amount of fat. Simple homemade meals that fulfill these criteria include a whole grain cereal (cold or hot) with fruit and low fat or skim milk: low fat or non fat yogurt fruit and skim milk plus whole wheat toast or cheese.