sleep

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

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

no-coffee

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

Sleep_woman

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.  

Top 5 New Year’s Resolutions

New Year’s resolution is a most common practice in Western Hemisphere but also found in Eastern Hemisphere. It’s fun to make but very difficult to maintain.

TOP 5 NEW YEAR RESOLUTIONS

You will have to make a promise to yourself to do an act of self-improvement from Day1 of the New Year. These improvements can be anything learning a new language, improving your knowledge, being physically fit or doing something good. Select one from the following worthy resolutions, and stick with it.

Smile More

SMILE

It is popular among social psychologists that a simple smile can make you feel better and happier. So, smile more in 2016, even the forced smile has a great impact on your happiness. Actually this effect happens for two big reasons. Smile, it activates release of endorphins, dopamine, and neurotransmitters that helps in reducing stress and improving positive emotions. Actually when you smile, your muscles will influence brain to make you feel happy.

The next reason, smiling is contagious. When you are exposed to emotional facial expressions, you are likely to mimic those positive or negative expressions automatically. When you smile, you will be more pleasing, engaging, cozy and sincere to others. If you don’t smile, your impression will be quite opposite.

Get in Shape

EXERCISE

The top New Year Resolution for Americans is to lose weight, and combined with ‘exercise’ and to ‘stay healthy’ is something that a 3 times of population desires to achieve. It’s easy to start a diet and exercise program, but the thing is to find a decent one that gives good results and should be easy to stick in the long run. Getting regular exercise and eating healthy will get you in shape and make you feel better.

Quit Smoking

QUIT SMOKING

Smoking is a bad habit that many people don’t know how to quit, it is dangerous for your health and burns a hole in your wallet. Want to quit smoking? Fear that you have failed too many times? On an average, smokers will try about four times before quitting. New Year is the right time to start trying again. If you talk to any ex-smoker, you will come to know that multiple attempts are the path to success. You must try different methods and find the one that works. You must be prepared to dedicate a lot of will power to quit smoking.

Get Quality Sleep

SLEEP

Healthy sleep habits can make a big difference in your life. With big TVs, Computers, Laptops, Smartphones, Tablets and other gadgets with glowing lights and beeping alerts, it’s difficult to get a goodnight sleep. You must get a minimum of 8 hours sleep at night to be active on the next day. Set a realistic bedtime that suits your lifestyle. If you are enjoying good night sleep, you should wake up naturally without the need of an alarm.

Start Saving Money

SAVE MONEY

Save money by making changes in your healthy lifestyle. If your debt is under control, it’s the right time to start saving your money. Start exercising at home by cutting back your memberships at your gym. Also, cut down on all the unwanted shopping and food habits (especially, the unwanted junk food outside).

Tips for a Healthy Pregnancy

Are you looking for pregnancy tips? Here are the tips that ensure you to have a safe and healthy pregnancy.

pregnancy tips

Educate Yourself

Attending a childbirth class will make you ready for baby delivery. You can learn about childbirth & infant care, and can voice if you have any concerns. Now, it’s the right time to brush up your family medical history. Discuss with your doctor about issues with previous pregnancies, and explain if there are any family incidences of birth defects.

Exercise

exercise

Good exercise helps you with weight control, improves blood circulation, and boosts your mood.  Also, it helps in getting back to the shape after your child birth. Pilates, yoga, walking, and swimming are few great activities recommended for pregnant women. But, make sure you consult your doctor before starting any exercise program. Aim for 30 minutes of exercise on regular basis.

Practice Kegels

Practice Kegels

Kegel exercises strengthen pelvic floor muscles supporting your bowel, bladder, and uterus. These exercises also help in preventing or controlling urinary incontinence. It makes delivery easy without any birth and labor complications.

 Track Your Weight Gain

weight

We know – you are eating for two, so gaining weight is commonly seen in pregnant women. At the same time, not gaining enough weight will put the baby at risk of a low-weight birth. Here, we discuss the recommendations of Institute of Medicine based on woman’s BMI before becoming pregnant.

  • Underweight: Gain 28-40 pounds
  • Normal weight: Gain 25-35 pounds
  • Overweight: Gain 15-25 pounds
  • Obese: Gain 11-20 pounds

Get Some Rest

sleeping

The best way to have a good night sleep is to practice relaxation techniques such as breathing, stretching, yoga and massage. Just listen to your body and decide how many hours of sleep you need.

Alcohol

no alcohol

Just say no to alcohol when you are pregnant. The alcohol you take will directly reach your baby through blood stream, crossing placenta, and your baby will have more alcohol levels than you have. A research states that moms who take one drink per week are more likely to have kids who later show aggressive behavior than non-drinkers. (Reference: http://www.babycenter.com/0_drinking-alcohol-during-pregnancy_3542.bc ). Pregnant women who take two drinks a day are at higher risk for giving birth to a baby with a special condition known as fetal alcohol syndrome (FAS). Alcohol consumption also increases the risk of miscarriage and stillbirth.

Stop Smoking

smoking

Smoking is highly dangerous for pregnant women. It increases the risk of growth problems, placental abruption, miscarriage and premature delivery. Some research also states that smoking increases the risk of having a baby with a cleft lip or palate. It’s never too late to quit smoking, and the each unlighted cigarette will give a healthy life to your baby. Quit smoking and also stay away from secondhand smoke.

So, it is recommended to follow these tips to have a safe and healthy pregnancy.

Top 5 Weight Loss Tips

Weight Loss Tips

Walking

walking

According to American Journal of Clinical Nutrition, a woman who walks at least 4 hours per week is more likely to lose weight by 44% than a woman who doesn’t walk. Make sure you walk at least 45 minutes every day, which helps in melting 240 calories for your wellbeing support. Get off the bus or train one stop before and take few steps. Also take the stairs instead of elevators. This will increase the number of calories burnt per day, and thereby helps in dropping your pounds.

Don’t skip your breakfast

healthy breakfast

Research states that having breakfast at the right time helps in controlling your weight. Most of the people think skipping breakfast can reduce their weight but it’s wrong and you will miss essential nutrients required for your body. This way, you feel hungry and snack more throughout the day. Eat breakfast within 30 minutes after you wake up from the bed. This makes your metabolism working and helps in burning calories. It’s recommended to have a healthy mix of protein and whole grains of 300 calories in your breakfast.

Eat clean to lose weight

fruits and vegetables

If you are trying to take off weight, adopting a clean-eating lifestyle will give you better results. Processed foods should be replaced with natural, unrefined choices might seemtough at first, but slowly it makes you feel good. Every morning start with a smart sip of a healthy green juice or a mix of hot water and lemon juice before breakfast. Kick out refined carbs, and take fiber foods, which supports your digestion and increase your energy levels. Fueling up with coffee can make you feel anxious and vague, so swap with anantioxidant-rich green tea. Hydration is vital to a healthy lifestyle and sipping on water throughout the night makes you feel energized and focused the next morning. So, adopt a healthy eating lifestyle to lose your weight.

Cut down on alcohol

wine

Do you know a standard glass of wine contain many calories as a chocolate piece, and a pint of lager has equal calories of a crisps packet?Alcohol and weight loss are the greatest enemies, but occasional drink will have place in a healthy lifestyle. Overtime, drinking alcohol regularly will make you gain weight. Vodka and gin are less calorific than other alcoholic drinks. Research states that the people who take alcohol in moderation are less likely to be obese than non-drinkers. But,if the alcohol consumption is more then it results in overweight and obesity.

Lose weight by sleeping more

sleep more

A recent study states that more hours in sack make you slim down by decreasing the control of your genes on your weight. Body weight is shaped by both genetic and environmental factors that combine to shape how much you weigh. If you get less sleep then your genes contribute more to your weight gain, and vice versa. Sleeping more than 9 hours per night will decrease the influence of your genes on your weight. This gives more power to environmental factors like exercise and diet, which can be controlled. Trying different workouts will give you good night’s sleep, which helps in losing even more weight.

Top 5 Healthy Habits to Prevent Heart Disease

Healthy Habits to Prevent Heart Disease

Here, we present the best 5 healthy habits to prevent or lower the risk of your heart disease.

Manage Stress

nervous

Feeling tensed or plagued by stomach upsets or headaches? Stress might be the reason. Stress will not only cause irritating physical symptoms, it can spike your risk of heart disease. High stress is linked with factors that may lead to heart disease which includes high blood cholesterol, high blood pressure, drinking alcohol and taking unhealthy foods. First, identify the root cause of your anxiety to lower your stress levels. By knowing your triggers, you can start changing your reaction towards them. Regular exercise, eating nutritious and healthy food, chatting or taking with friends, and allowing time to yourself to get refreshed will help in reducing stress and make you live a healthy life.

Eat Healthy

eat healthy

AHA recently developed dietary guidelines that help to better understand how to eat healthy and lower your risk of heart diseases.

Eating right means:

  • Taking more fruits, vegetables, poultry, whole grains, fish, low fat dairy and nuts
  • Stop eating foods with high sodium levels
  • Avoid eating red meat, sugary and processed foods

Preparing a healthy meal and snack options is the right way to prevent and lower your risk of heart diseases. It is recommended to take the diet rich in fiber and low in fat, to keep your heart on the track or healthy. To know more about healthy diet, you must consult an expert or dietitian and take the tips.

Exercise

Exercise

It’s recommended to exercise regularly. We all know the benefits of doing exercise every day, so let’s put in on the top of our “to do list” items. Regular physical activity has huge benefits such as reduces stress, lower pressure, increase HDL cholesterol, lose weight, etc. It’s easy to add physical movement in your everyday life. Walk instead of driving, select stairs over the lift, and limit your time in front of TV or computer. If you are too busy, break up your workouts into 10 minute blocks to help you reach the final goal of recommended 150 minutes per week. To become physically fit, 2.5 hours of moderate intensity exercise or 75 minutes of vigorous exercise is recommended by the American Council on Exercise. Doing aerobic exercise with large muscles of legs and muscles regularly for about 30 to 60 minutes makes your heart work more efficiently. Also, regular physical activity improves your flexibility, strength, and helps you to be active as you age.

Get Enough Sleep

Woman sleeping

Skimping on sleep will increase the risk of heart disease. The people who have poor sleep are more likely to have high blood pressure, diabetes and weight problems, which result in heart disease. A minimum sleep of seven hours each night is mandatory to lower your chances of heart disease. Make sure to keep your bedroom cool and dark, and sticking to a perfect sleep schedule everyday helps in getting quality sleep.

Quit Smoking

quit smoking

Smoking is bad for your health and research states that smoking increases risk of heart disease. Women smokers have 25% more chances to get heart diseases than men smokers. It’s the right time to quit smoking. Quitting smoking can make you free from not only the heart disease but also helps in gaining back 13 to 14 years of your life. So, increase your life span by quitting smoking.

Top 5 Expert Tips for Better Sleep

Sleep hygiene? No, this is not about brushing your teeth before going to bed. It refers to a wide variety of different practices that ensure normal, quality goodnight sleep and full daytime alertness.

Expert Tips for Netter Sleep

These best practices help in improving your quality of sleep and boost your waking energy. Next, you should know how much sleep per night is required to attain sleep hygiene. Millions of Americans will not get the required amount of sleep per night. But, these simple tips from the experts can make your sleepless nights into restful ones.

Stick to a Sleep Schedule

woman-waking-up-in-the-morning-hitting-alarm-clock

Make a habit of going to bed and getting up from the bed at the same time each day, even on the weekends and holidays. This consistency reinforces your sleep-wake cycle and helps in promoting sleep hygiene. If you don’t get sleep within 15 minutes then simply do something relaxing and sleep. So, keep a regular sleep routine and follow it.

Know What to Eat and Drink

hangover

One should not go to bed either over stuffed or hungry. This discomfort will keep you awake. Limit your drink before going to bed, to prevent disturbing middle of the night trips to toilet. Taking products containing Caffeine, nicotine and alcohol before going to sleep will have bad impact on your sleep. The stimulating effects of caffeine and nicotine take several hours to wear off and can destroy your quality sleep. First, you feel sleepy after consuming alcohol but your sleep gets disturbed completely later in the night.

Create a Sleep-Friendly Environment and Get Comfortable

Create a Sleep-Friendly Environment and Get Comfortable

Make your room ideal for sleeping. This means cool, quite and dark room is mandatory. Turn out lights and use light-blocking curtains or room darkening shades, fan or other devices to create an environment that perfectly suits your needs. White noise machines or ear plugs will help in blocking the sounds when you are in a noisy environment. Your selection of mattress and pillow has great impact on your sleep. So, it’s necessary to create a sleep-friendly environment to improve your sleep quality.

Limit Daytime Naps

workplace nap

Daytime naps can disturb your nighttime sleep, specifically when you are suffering from health complexities like insomnia or poor sleep. If you select to nap during the day time then please limit yourself to 10 to 30 minutes only in the noon time. These rules will not be applicable for the people who are working nightshifts. In this case, close your windows before going to sleep so that you will not get distracted by sunlight. So, you will enjoy a quality sleep by adjusting and limiting your daytime naps.

Physical Activity

running

Physical activity on regular basis helps in promoting better sleep, you fall asleep quick and enjoy the deeper. Regular exercise can make you sleep soundly, but it disruptive when you do before going to bed. Make it a habit of doing exercise or any other physical activity early in the day.