Essential Vitamins and Minerals for Your Child

A big shout out to all the nurturing parents out there! We know you all try the best in your knowledge to look after your children and that is a commendable thing to do. When it comes to the health of your children with the various cuisines of food and the growing competition in the fast food businesses, makes it so hard to keep kids away from it. But despite that it would very helpful if there was a guide on what vitamins and minerals that a child should receive always and after that you can just take a deep breath knowing they will stay healthy. So here are the essential vitamins and minerals required for your child.

1)      Calcium –

Calcium is that essential mineral that your child needs because it helps in strengthening and building bones and teeth. If there is sufficient calcium in the kids, then they grow taller, they get stronger teeth and bones are fit enough so to avoid major injuries. Children need to be given calcium containing food daily to get the benefits.


Some of the foods that contain calcium are the dairy products, leafy vegetables, salmon fish and others.

2)      Vitamin B’s –

The vitamins in the B category are all necessary for metabolism, energy and for healthy nervous system and heart. The most important out of all the B vitamins is the vitamin B12. This vitamin is tested to be a preventive for anemia.

meat, fish, eggs

Some of the foods that contain the B vitamins are animal-based food like meat, fish, eggs, etc. The vegetarian people get these from the fortified food. Whenever you buy food and groceries do check the ingredients list to see if the food has cyanocobalamin which contains vitamin B12.  

3)      Iron –

Iron is also a very important mineral for your child. Iron is responsible in helping the red blood cells in the body to carry oxygen out to the entire body. Iron is not just necessary for kids but also for older people because if there is a deficiency of it in the body then it could result in fatigue, low cognition, and decreased immunity. So it is very important to consume iron rich food daily to have a healthy life functioning.


Some of the foods containing iron are red meats, animal products, dark leafy vegetables like spinach and beans.

4)      Vitamin D –

Vitamin D works with calcium to promote bone growth. Without this vitamin the bones are said to become very thin, brittle and fragile. Vitamin D also plays a very important role in the modulation of cell growth, immune function and inflammation.


So now that you know the role of vitamin D, here are some foods containing this vitamin – fortified milk, some fishes like salmon, sardines, mackerel and eggs especially the yolk of the eggs are high in vitamin D.  

5)      Vitamin E –

Vitamin E plays as an antioxidant in the body. It also helps preventing diseases of the heart and blood vessels making it flow clear and well. It also strengthens the immune system which is very important for your kids because we hate to see them suffer from illnesses.


Foods that contain vitamin E are seeds and nuts like hazelnuts, almonds, sunflower seeds, sunflower oil, safflower oil, wheat germ oil, eggs and fruits.

So these are some of the most essential vitamins and minerals that your children need. Make sure that you give them foods containing all these necessary vitamins and minerals to make your child happy, healthy and lively. The foods given above are just a few but you could always look at the food labels to check for these. Hope this article was helpful.

What are the health benefits of reading?

We have always heard that reading books is really good habit and ever heard that reading books was also healthy?


We are putting together a few reasons just for you as to why reading is beneficial on health. Here we go with the list of 8 benefits –

1)      Lowers down Stress –

Stressed businesswoman

There are so many activities one does in a day in this busy life. The tension of getting the work done on time, the traffic and so many things that adds up and turns into stress in our life. Reading is one of the most efficient stress reduction methods anyone could use. There have been a number of studies that were conducted and found that 68% of stress is reduced by reading and it takes hardly 6 mins to relax.

2)      Improves Memory and Focus –

Reading requires a lot of concentration and the ability to comprehend what is written. This in turn sharpens your brain’s ability to retain and store information for any periods and also helps impress focus. Later on the focus powers can be used in other various activities of our day-to-day life once reading trains the brain.

3)      Helps find your inner Peace –

If you have watched the movie, Kung Fu panda, master Shifu concentrates highly on finding inner peace. It was not just helpful for the panda but it is for us too, so that we live a happy life. The easiest way is to just pick up a book, article or magazine.

4)      Improves Analytical Skills –

Did you ever solve a mystery case before the book even ends? If yes, your analytical skills are excellent. That is one of the things reading helps us with. It makes us get so engaged in the plot that we automatically start thinking about what could have happened in the mystery case. By becoming a critical analyser like this there is another benefit which will be mentioned in the next point.

5)      Forming healthy relationships –

good relationship

That’s right! Once the reading habit makes you a better analyser then this skill is very useful in having long and smart conversations with people. Join a reading group or if you have friends who love to read too and sit hours together sharing your views and opinions. With any group of people you will be able to communicate in a better way because your language gets better with reading and so you will be able to maintain healthy relationships with people.

6)      Mental health –

It is very important that your brain gets proper exercise and reading is the best workout for it. There have been numerous studies conducted that show that if a brain is stimulated then brain diseases like Alzheimer’s and Dementia are really far away from reaching us.  The brain gets mental stimulation from all kinds of brain related activities like solving puzzles, playing chess and the best of them all activities is reading.

7)      Healthy sleeping habits –


Do you have trouble sleeping on time? Then simply pick up a book and start reading on your bed. Whenever we read as in the other points we have seen it helps reduce stress and relax our mind so a calm mind is what we need to fall asleep.

8)      Helps live longer –

People who read have a longer life than the people who don’t read.  There was a study that was conducted by Yale University of public health and through the study they found out that the people who read at least 3 and a half hours a week seemed to have a longer life.

Ways to get more out of your workout routine

With the world increasingly giving most importance to the workout to get into shape, fit and lead a healthy life. Are you one of those who have been working out since a few weeks very rigorously and are not getting any results? Well you have made your way to the right article today and we will tell you a few ways that you could get the best out of your workout routine. So here are those few tips that will help you put your workout more efficient.

Make a plan –


Create your own personalized workout plan for the month. You shouldn’t do the same exercises every day and at the same time you should not do different workouts every day of the whole month. In a week, include 2 days of cardio with total body workout, go on a walk, jog or swim one day, concentrate on just lower body one day, upper body one day, core and the last day of the week should just be for stretching your entire body. Then repeat these the next weeks too.

Watch yourself –


One problem that we might have when working out on our own at home is that there is no one to watch if we are getting the right posture required for the workouts we do. It would be helpful if you had a mirror and were able to see your posture in it to make sure you’re doing it right because no matter how much you exercise if you are not in the correct position then everything you do will go for waste. Take a before and after picture also, because most of the times we won’t be able to see the difference ourselves.

Warm your body up and cool down –

warm up and cool down

Warm up and cool down are very essential for any workout, sports, dance or any physical activity. Make sure you do different warm ups every time. The general idea is get yourself sweating so if you are not sweating that means you need to do different workouts. Cool downs are important for your muscles to come to rest because if they are strained you are most likely to be skipping your routine for a few days.

Eat the right food –

green salads

Workout alone is not going to help you get into shape and lose those extra pounds that you don’t need. But it is very necessary that you cut down on your fat intake. If you are working out but eating junk food then you will never see a progress because the next morning you would be just burning what you gained last night when you ate those fries, burger or any other fatty food. Instead you should include carbs in your diet and eat loads of green salads before an hour or 2 before starting your routine. Include loads of fruits and veggies once in awhile you could eat cheese and dairy products too.  Check out the Mediterranean diet we found that to be very helpful in burning calories and also getting fit and healthy.

Detoxify your body –


Drinking water is necessary to remove all the toxins out of the body. Along with water we have other modified hydrating and detoxifying substances like green tea, lemon tea or you could simply make your own detox water simply by adding your favorite citrus fruits like oranges or veggies like cucumber. Detoxifying targets your core and makes you lose your belly fat.

These are few of the tips that could help you get the most out of your workout routine. Simply follow these tips for a month and see a wholesome change in your body. Good luck.

A Complete Guide for New Parents

Finally the day is coming close after waiting for 9 months taking good care of the going-to-be mother and now your world is going to change for the better. Becoming parents for the first time could be very challenging because there are so many dos and don’ts, you might be sitting there getting an anxiety attack thinking how to handle it all and do the best for the baby. This article is a small guide that you could read to keep in mind the most important things when your new member comes into your world.

Breastfeed your baby –

Breastfeed your baby

The first few days it is very important that your baby gets breastfed. There are two reasons for that. First – is of course the mother’s milk is said to be the healthiest and nutritious food for the baby as it also contains disease fighting substances, hence, the first 6 months it is very important that the baby gets breastfed. Second – Mother’s skin-to-skin contact is the first way for the baby to get to know you and feel safe and comforted. The baby needs to be kept close.

Baby’s hygiene –

Baby’s hygiene

For the first few days when the baby is born you don’t have to give them a bath, instead just give a sponge bath. Take a soft cotton cloth and wipe your baby. Also gently massage your baby in a way their bones and muscles get stronger with the baby oil. Also it is very important to keep changing the baby’s nappy. If the nappy is wet for too long then there is risk of rashes and infections and so it is very important to change the baby’s nappy every 3-4 hours although we get these diapers that stay dry for more hours.

Soothe your crying baby –

Soothe your crying baby

The main reason why your baby cries is if they are in any of discomfort and need some care. They could cry to say they are hungry, their nappy is so wet, there is too much of noise, needs pampering or they are just sleepy. With a few days spending with your baby you will know through your inner instinct itself as to what your baby needs, but those are the main reasons why the babies cry. So check your baby and check your soundings. They could also be crying because they are feeling sick so watch out for any kind of shift in your baby’s appearance.

Finding out if your baby is ill –

This could be a bit hard to find out because your infant has not starting talking but as you have been seeing them daily most of the times you will be able to find out easily that your baby is sick but if you’re not able to then check

  • Your baby’s temperature, they could be warm over all but have their hands and feet cold you need to check with the thermometer.
  • Check your baby’s breathing if it’s too throaty or they are breathing too rapidly finding it hard to suck their stomach into their ribs.
  • If they nappy’s aren’t very wet then it means they are dehydrate.
  • Check if they have pale, blue or blotchy skin.
  • Also if your baby is too hard to wake up and seems very disoriented.

Make your baby sleep –


Your baby needs proper rest they sleep every 2-3 hours during the day and night. Babies grow taller in their sleep. Not only do they grow taller but they have tons of bodily changes. So feed them your baby and make sure that your baby gets proper sleep every day.  These are few of the main guidelines that you need as a new parent. Hope it was useful.

The Mediterranean Diet


What is the Mediterranean diet?

Mediterranean diet is the whole new diet inspired by the dietary patterns of the people in Spain, southern Italy and Greece (the Mediterranean region) mainly during the year 1940s and 50s. That is how it got the name. This diet includes high proportions of olive oil, fruits, vegetables, cereals and legumes.


All these food items are said to be healthy for the heart and body. In this diet there is moderate proportion of dairy products like cheese and yogurt also and high intake of fish and poultry which are lean sources of protein and also contain unsaturated fat.

Benefits of the Mediterranean diet

Now that we understand what this diet consists of let us check out what benefits it has for us. There are some evidence found that this diet lowers the risk of heart diseases because of the low cholesterol intake. That is why It is suggested to many of the heart patients by the doctor.

Some tentative evidence is found saying that following this diet regularly lowers down the risk of cancer, Alzheimer’s disease, Parkinson’s disease and diabetes. Women who supplement olive oil and mixed nuts in their diet have a very low risk of getting breast cancer.

How to follow this diet

Oily oil –


Include healthy oils in your diet like extra-virgin olive oil, canola, and walnut oil. While you go grocery shopping make sure when you’re buying an oil you should check for the ingredients and pick the oils which consists of mono-saturated fats and essential omega-3 fatty acids.

Chicken or Fish-


Cut out all the red meat and replace it to lean meats and fish. These will reduce your intake of saturated fat. These include high levels of proteins. Some of the seafood and meat that are high in omega-3 fatty acids are tuna, salmon, chicken breast, flank steak, lean steak, and top loin.

Veggies –


You will get your maximum vitamins and antioxidants from vegetables. Take 3 to 8 servings of vegetables. Make salads with vegetables and cheddar cheese. You could also make a soup of vegetables.

Breads –


Get yourself some whole grain bread because along with all the proteins, omega acids and monounsaturated fats, your body also requires good amount of fiber. Fibers are good in burning excess fat in your body. It’s important that you shouldn’t have too much fiber, because too much of anything is not good for your health. A bowl of oatmeal for breakfast or have whole-wheat pasta.

Nuts –

Instead of having processed snacks like chips, cold drinks that do no good just make you gain unhealthy fat. It is suggested in this diet have a handful of almonds, walnuts and sunflower seeds.

Dessert –

Substitute ice cream with fruits because fruits are rich in vitamin C, fiber and antioxidants. They are sweet satisfying your sweet tooth. After your protein dinner what you can do is cut all your favorite fruits in a bowl and mix some flavored yogurt and make a smoothie out of fruits and yogurts, it will be healthy as well as tasty.

Just a few changes like these in your diet will make a really huge difference in your life.

The Mediterranean diet will completely improve your health, heart and body, making you feel good and looking good.

Good Ways to Get Quality Protein

About Proteins

Proteins are the extremely important nutrients that your body requires to build muscle mass. They also help in the maintenance and repair of the tissues, cells and other organs in the body. Proteins contain amino acids that are the building blocks of the muscle mass.

Benefits of Proteins

Proteins are one among the three macro nutrients that your body requires. Proteins provide energy and calories to your body. They help in building muscles and also strengthen your bones. It keeps Arthritis, bone density, diabetes and other such problems far away from your body making you fit and strong. It also increases the metabolism in your body which will improve your immune system keeping all your health problems away.


Proteins not only take care of your health but they also give you better skin, hair and give your strong nails. So if you had hair fall, fragile nails and skin issues, now you know you have a fix for it when you start increasing the intake of your proteins.

Many of the people who would like to lose weight avoid their intake of protein but it is very important for you to know that proteins use a whole lot of energy to digest; hence, in the whole digestion process it will burn your calories. Having said that, you should make sure to include proteins in your diet but not take these in high quantity because it will build the mass of muscle.


However, many people get confused between fat and muscles. Building muscles will make you look lean and shaped and fat makes you look bulky and shapeless. That is why it is essential for you to intake protein because it builds muscles and not fat. Now that we understood what proteins are and why it is important for us, let us check out some sources that will provide these proteins to us.

Sources of Proteins


Proteins are usually found in animal products, but besides that there are many other sources like beans and nuts that can provide us these essential nutrients. Few of the food are as follows :

Animals products like – Chicken breasts, Fish, lean Beef, pork chops, turkey, tuna, ham, sausage, eggs (which is a running debate whether it is veg or non-veg, but it comes from the animal that’s why on this list)

Dairy products like – Yogurt, Cheese and milk

Some other products that contain proteins – Navy Beans, Soy, Peanut butter, legumes, Lentils, Mixed nuts, Quinoa and many food out there that you can eat for proteins.

So, there you are with the list of benefits that proteins have for you. It is however, highly recommended that you consult a dietician to check how much proteins are missing in your body and accordingly the doctor will prescribe the quantity of the proteins that is compulsory for you to take. If you don’t want to visit the dietician then researchers say that substituting 30% of your food intake with protein will make you a healthy person and allow you to live a better life.

Simple Ways to Be Kind to Yourself

Majority of us live in the world were teachers and society teach us to give as more as possible and you will get back whatever is given to others. Do you feel the same? If so you are wrong in thinking. Most of them might have faced the situation where they ran into crises after helping their relations or friends. This can happen when a person forgets about his necessities and serve others beyond their ability.

In reality one needs to have loving and caring heart to give help to person who is desperately in need. To get that inert compassionate heart it is required for a person to care for themselves first.

self care

Gaining exploration on how self caring or being kind to yourself can turn your life wonderful can boost you in following all tips. So read on to know what those wonders are!!! Subsequently review ways to be kind to yourself.

Here are few instances where you can feel it’s true while you are traveling in few parts of your life.

People generally consider treating their child is selfish. Just imagine if you are giving care and affection for neighborhood child then how children of your home feel about. They might feel lonely and depressed. Same feelings you will be experiencing when you treat yourself less and give more priority for others.

To know feelings of others and help them to the core one needs to experience or understand those circumstances or live in such situation till maximum extent. Self care taking is the best feature that makes you experience it.


Being selfish is not bad

One significant point to be kept in mind is being selfish doesn’t come under one of the bad category in people as we are taught from our childhood. Caring and loving yourself make you feel happy and energetic boosting you to help others.

People who self-care have genuine relations

Love spread with energetic feeling obtained from our self care can last for longer time and is reliable rather than being formed as they want to get recognized as a good person. Such care and affection one gives to other person will not expect anything from others and is genuine. People have liberty in showing emotions with self-love.

Having known these many facts might be driving you to becoming self caring, isn’t it? If so, here are few ways:

Know what you love the most and do it: Suppose you love to play badminton or watch some funny movie laughing a loud and sharing with your friend, do it in spite your busy schedule is dragging back from such things.

watching a funny movie

Recognize your own achievements: Did you perform outstanding in your exams or proud of any of the work you did or for achievements received? Feel happy and take some time to praise yourself. Pat and say that you are great; appreciating your identity adds strength to your life.

Relax yourself when the day was worst: Your day was very bad and everything you did unfortunately messed up and was shabby. Don’t keep worrying about those happened. Instead appease by going to saloon for massage or having hot bath or head massage at home itself. Speak to yourself what messed up and how to get out of such things, wait for good day arriving in your life.


Never try to be perfect: People generally become disappointed when they attempt to become perfect, during such case they fail to accomplish their original goals also sometimes. Know that no one in this world can be perfect. Accept your drawbacks and feel happy about other skills you pose and are expert in.

Stop avoiding your inner feelings: Did you ever face such circumstance in life where you were forced to avoid thoughts about someone, like death of your near ones? Your inner feelings in such cases will not permit in doing task in your life. Instead of making feelings numb try to pacify yourself by saying there journey in your life is over and make a wish that they will be staying in peace that way you can feel relaxed.

Life is very precious, enjoy and live in every part of it by caring yourself and building space in helping others. Be kind to yourself and build genuine everlasting relations to add colors in life!!!!

How to lower cholesterol in few steps?

A health seeker who had recently taken cholesterol test at any of their friends or relations is often eager to know the ways to decrease their cholesterol levels in the body when they found their number high. Know your percentage of bad cholesterol and good cholesterol levels and take action if bad cholesterol (LDL) is more.

Few people are desperate to reduce their cholesterol levels but busy scheduling will be dragging them back from maintaining moderate levels. Here are quick steps which can be easily followed for lowering cholesterol:

  • Include exercise in your daily lifestyle: As majority of people are having sedentary lifestyle at present, including exercise in activities like taking staircase instead of lift, going out for bringing vegetables by walk, especially on weekends kind of little variations in lifestyle can be helpful.


  • Decrease levels of stress: Probabilities of increment in cholesterol are higher with increase in stress so keep control on stress by diverting yourself in work or using stress ball or eating anti-inflammatory food like that of berries, dark chocolate and dark green leafy vegetables.


  • Substitute butter with olive oil: In your morning breakfast it’s good to opt for bread with olive oil instead of bread as it aids in decreasing bad cholesterol up to fifteen percent. Less processed oil is more beneficial in this case so explore and purchase extra virgin olive oil for your diet.


  • Cheers with red wine within limit: In few cases it was observed that consumption of red wine in just a small glass daily had showed improvements in cholesterol levels so alcohol lovers here is a good news for you!!!


  • Stop smoking: avoid smoking cigarette as much as possible.

stop smoking

  • Keep track of your body weight:  Have a check on your weight often as increase in weight of your body can be due to more cholesterol levels. Keep weight machine in your house and have a glance on weight for a week or see to track differences.

weight checking machine

  • Other diets which make taste buds feel happy and help reduce risk: Avocado, Fruits: apple and peers; Nuts: Almonds, Pistachios, Walnuts; Bountiful beans: Kidney beans, lentils and black beans.


  • Yogurt and Orange Juice: These contain plant sterols in it which contribute in decreasing six to fifteen percent cholesterol in the body.


orange juice

Hope these steps bon busy schedulers to take step in concentrating on their health and decrease cholesterol levels. Not taking proper steps in controlling cholesterol have probabilities of accelerating heart disease risk so go-ahead and save your life. Enjoy diet and exercise adequate by adjusting your schedule, Bon Appetite and Happy Exercising!!!!

The Best Ways to Trim Your Waist

Having a slim waist in proportion to your body shape is an attractive feature for women, and they try hard to get it. However, genetics will determine natural waist size, but you can achieve a smaller waist by changing your lifestyle, doing simple exercises and, following a perfect diet plan, etc.



Jump Rope Skipping



Jumping rope is the best exercise for slimming your waist. This exercise helps in increasing your metabolism rate. Try to do some difficult movements that involve muscles as twisting your waist left and right while jumping. When you get comfortable with it, try some high intensity movements with jumping rope.

  • Jump rope with high speed for about 40 seconds.
  • Take break for 15 seconds.
  • Repeat for 5 times, take break for one minute, and continue.
  • This helps in burning more calories during workout and creates great impact in burning fat after the workout.

Ski Twists

Jumping jacks can be boring but they turn out to be ultimate fat burners. To make it interesting, try doing ski twists. It’s easy, just keep your feet together and twist your hips than throwing your arms. Simply, jump and twist to left, back to center, twist to right and then come back to center. This exercise helps in burning your body fat quickly.

Eat Little and Often

Regular meals keeps your blood glucose steady, which is necessary for diabetic people. Also, you need not wait long for your next meal, which reduces your temptation for a cake or ice cream as you pass the eatery. So, it’s highly recommended to take food in smaller amounts at regular intervals and skip rich, large meals, especially in the late nights.

Hot Peppers

Hot Peppers

It’s recommended to add peppers to your meal. Just add hot peppers in your meal or take before a meal to boost your metabolism rate by 25%, and increase your calorie burning capacity up to 3 hours.

Move More



You need not join a gym or fitness center, unless you want to. Simply, add some easy activities into your daily routine, something like taking stairs instead of the lift. Instead of standing still on the escalator, you can walk up the escalator. Try to use the shopping basket than a trolley when you are in supermarkets, it even prevents unnecessary spending.




Eating yogurt as a snack alternative is highly recommended, it has great impact in slimming down your belly fat. Take only the plain and protein rich Greek yogurt with honey or fresh fruit or chia seeds, and not the flavored versions containing sugar.

Go Dense

Did you heard about energy density? It’s nothing but low-energy-dense foods, weight for weight, and these foods will have low energy or calories than other foods. They make you feel enough, but at low calorie cost. Fruits and vegetables are low-energy density foods, next you can go for beans and bananas. Most importantly, please try to avoid foods like butter and burgers as they are very-high energy foods.

The 5 Most Common Headaches and How You Can Treat Them


Here, we discuss some vital information on the most common types of headaches and their treatment. To beat your next headache, you must understand these types of headaches and what triggers them.

Tension Headaches

It’s the most common type of headache, you will feel like a constant ache or pressure on your head, especially at temples or back of neck and head. This type of headache is not severe as migraines, they just make you stop doing your regular activities. It’s normally induced by your lifestyle. You get this type of tension when you are anxious and emotionally stressed. However, there are even other factors, like having to strain your eyes or being overstimulated by the people around. It can also be caused by taking more coffee, or by simply being hungry.

Treating and Preventing Tension-Type Headaches

Reduce your caffeine intake, especially black tea and coffee

don’t sleep on your side, and try not to sleep on many pillows

Painkillers like ibuprofen or paracetamol are recommended

Do exercise

Take a warm bath

Get enough sleep

Cluster Headaches

This type of headache is mostly seen in men than women, these headaches occur in groups or cycles. These are severe and one-sided headaches and are erratic in nature. The pain will normally center around one eye and spread to other parts of your head, and can feel the pain like a burning sensation. This type of headache will leads to frustration and will disturb your sleep. The other signs include swelling eyelids, watery red eyes, runny nose, constricted pupils and sweaty face.

Treating Cluster Headaches

Take medications like Verapamil or Lithium to reduce the frequency and duration of attacks

Inhaling 100% of oxygen can also treat this type of headaches

Sumatriptan injection

Zolmitriptan nasal spray

Trigeminal Neuralgia

This type of headache is most commonly seen in people over the age of 50 years and can cause severe pain in different parts of your head. It comes from pressure being placed on trigeminal nerve, having three branches that runs through the face. The pain is sharp, severe and shooting pains, and affects one-side of the face. The pain last a few seconds but occurs repeatedly, and afterwards can leave a tenderness in your face.

Treating Trigeminal Neuralgia

Brain stimulation


Decompression surgery

Ablative surgical treatment

Migraine Headaches

This type of headache come from a neurological disorder in family members and are defined by specific criteria. Not all the headaches are migraines, but all the migraines are headaches. It is severe and painful that can cause vomiting and nausea. It’s most commonly seen in women than men, and usually seen in early life. It lasts between 4 and 72 hours, and you will be sensitive to sound and light. It’s a one-side headache which moves in a throbbing motion. Migraine is of two types – classic migraine and common migraine. Classic migraine has an ‘aura’, it’s a warning sign before a migraine attack. This results in a temporary loss of sight or flash lights. Except aura, the symptoms are same for both these migraines. The most common symptoms include tender scalp, hunger, feeling hot or cold, blurred vision, and more.

Treating and preventing migraines

Take anti-sickness medicine

Take medications like aspirin, paracetamol or ibuprofen

Sleep more

Avoid foods like chocolate and red wine

Consult a doctor and take medications on his advice


You all know the importance of Exercise in daily life, it makes your body fit, strong and healthy. Also, it improves your brain’s functioning, makes you sharper, focused and happier.

you must aim to exercise for 20 to 30 minutes every day to attain optimum mood, memory and mental performance. It keeps your heart rate up and makes you physically active during the day.

Here, we discuss the 9 ways exercise keeps your brain in shape:

Exercise Feeds Your Brain

Exercise primes for better performance as it increases cerebral blood flow – supplying oxygen and nutrients to the hungry neurons. Also, exercise triggers release of some growth factors that improve neuronal functioning and overall health.

Exercise Improves Your Memory

Getting your heart rate up improves blood flow to brain, which improves brain’s memory and functioning. According to the study conducted by University of British Columbia, researchers found that regular exercise will increase the brain volume. Patients in study showed 10 % to 15 % better on different attention and memory tasks after their exercise.

Exercise Improves Your Mood

good mood

Exercise and mood regulation plays vital role in our day to day lives. Sitting for long time will increase the symptoms of anxiety. Doing physical activity on regular basis will boosts the levels of dopamine and serotonin, which improves your mood and makes you feel happy. The extra benefit is this improved mood encourages you to continue doing exercise.

Exercise Boosts Your Focus


Prolonged sitting is hazardous for your brain as it decreases cerebral blood flow, specifically to the pre-frontal cortex. If you stand more, it boosts your attention and helps you to focus on your work for long time. So, it’s recommended to look for the opportunities to stand and move during the day – when you are on phone, chatting with friends and more.  

Exercise Reduces Your Risk of Disease


Exercise helps in regulating blood sugar levels and controls diabetes. You can improve the risk of hypertension, type two diabetes and heart disease by doing exercise on regular basis. It’s recommended to add regular exercise into your daily lives to be happy and stay healthy.

Exercise Prevents Age-Related Decline

Brain shrinks as you age, but regular exercise helps in reducing or stopping this. You need not do strong exercises, a simple daily walking is enough to prevent aging related decline.

Exercise Will Reduce Depression


Exercise is effective at chasing blues, it even helps in treating the major depressive disorder. The researchers at The University of Texas Southwestern Medical Center states certain clinical guidelines for required exercise dose, which should be recommended by the doctors to their patients.

Exercise Makes You To Feel Happier


Exercise boosts your mood in many ways, it helps in increasing the levels of mood related neurotransmitters like noradrenalin and serotonin along with the neurohormone endorphin, which is a natural morphine generated by the brain.

Exercise Increases The Growth of New Brain Cells
Exercise improves neurogenesis, it’s a process in which brain generates 700 new neurons every day.


Benefits Of Giving Up Caffeine

Caffeine is addictive, and most of the people have a cup of coffee everyday in the morning. Missing a cup of coffee when we are addicted may lead to irritability, headaches and fatigue. Just give up caffeine to have control on your health, and make your body to use natural sources of energy.

Here, we discuss the benefits of giving up caffeine:

Lower Blood Pressure


Caffeine increases your blood pressure a few points and it’s more in some people. So, quitting coffee or caffeine will lower your blood pressure and keeps your heart safe.

Better Mood

good mood

Caffeine alerts your mood. Most of the people report being snaky until they have their coffee in the morning and some feel dull when caffeine begins to wear off in the afternoon.

Healthier Teeth

Woman teeth

Coffee stains teeth; acidic & sweet energy drinks or sodas will gradually destroy tooth enamel and may result in tooth decay. Make your teeth whiter and healthier by eliminating these beverages.

Healthier Diet


Coffees, teas, sodas, and energy drinks often contain a variety of preservatives designed to keep fresh for long time. These preservatives have dreadful effects and some are them are banned in other countries. Sodas and sugar-free energy drinks include some artificial sweeteners that have great negative impact on your health. Please remove these drinks from your diet plan to improve your overall long-term health.

Less Risk of Cardiac Diseases

Caffeine activates heart muscles and makes it to beat with forceful contractions. This is not a big problem for most of the people but people with underlying heart conditions can be at high risk. People can be unaware that they have heart complications until they start to consume caffeine and the harm is done.

Better Health

You must skip taking processed coffee, soda and also energy drinks as they are more likely to have negative impact on your health. The people who take more and more water everyday are more likely to have natural energy, better wellness feelings, good sleep and healthier skin.

Less Stress

Giving up coffee helps in reducing stress and calm your nerves. Because caffeine is responsible for stimulating extra release of stress hormones and disturbs functioning of brain, it may even result in anxiety and depression. Also, it blocks the production of body’s natural calming and mood-boosting neurotransmitters like serotonin.

Good Digestion

Coffee contains caffeine, is acidic in nature, and contains compounds that will irritate and disturb digestive system. In some cases, this irritation may lead to indigestion and heart burn. In other cases, it may lead to some complex conditions like gastritis, GERD, irritable bowel syndrome, and dysbiosis. Also, it stops you from absorbing some vital nutrients. Quitting coffee or caffeine is something like showing kindness to digestive system, and make you to process the food effectively and easily, resulting in your overall wellbeing.

Weight Loss

Fit body

Usually, you take coffee with milk, sugar or flavourings, quitting coffee means cutting down the consumption of fat and sugar that can add hundreds of calories. Taking large amounts of caffeine or coffee will slowdown your metabolism rate, and lead to unusual retention of fat in the cells, resulting in weight gain.

Better Sleep


Consuming coffee or caffeine will decrease the amount and quality of your sleep. It’s not recommended to have coffee at least eight hours before your bedtime. You can take coffee only in the mornings and not even in the afternoon to prevent poor sleep quality and duration.