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Sujatha Abraham Clinic

Gynaecologist Clinic

161,Wheeler Road,Opp.Thomsons Bakey, Frazer Town,Next to HP Petrol Bunk Bangalore
1 Doctor · ₹400
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Sujatha Abraham Clinic Gynaecologist Clinic 161,Wheeler Road,Opp.Thomsons Bakey, Frazer Town,Next to HP Petrol Bunk Bangalore
1 Doctor · ₹400
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We will always attempt to answer your questions thoroughly, so that you never have to worry needlessly, and we will explain complicated things clearly and simply....more
We will always attempt to answer your questions thoroughly, so that you never have to worry needlessly, and we will explain complicated things clearly and simply.
More about Sujatha Abraham Clinic
Sujatha Abraham Clinic is known for housing experienced Gynaecologists. Dr. Sujatha Abraham, a well-reputed Gynaecologist, practices in Bangalore. Visit this medical health centre for Gynaecologists recommended by 103 patients.

Timings

MON-SAT
05:00 PM - 08:00 PM

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161,Wheeler Road,Opp.Thomsons Bakey, Frazer Town,Next to HP Petrol Bunk
Wheeler Road Bangalore, Karnataka
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How To Arouse Adventure In Marriage?

MBBS, MD - Psychiatry
Psychiatrist, Bhavnagar
How To Arouse Adventure In Marriage?

Marriages in our country usually last a lifetime and require effort from both parties involved to make them work. Often, marriages end because of boredom, as the partners begin to believe that the spark is gone. But there are many ways couples can perk up their marriage. 

While it is true that many people are short on precious time in today’s day and age, what is also true is that a marriage is well worth some prioritisation. 

Leaving dirty dishes in the sink for a little while longer does make good sense, if it means that the time is well-used to bond with one’s significant other. Leisure time spent between couples is crucial for the success of a marriage. Many couples do not make it a habit of listening to each other and this really does work to their detriment. Paying close attention to what the other one says and providing a response may not need a lot of effort but the dividends are rich in the form of the partner feeling good. 

Intimacy is a valued feeling of being wanted and it has a big part to play in the success of a marriage. Over the long term, many couples do not make the required effort and the overall quality of their bond is reduced, as a result. While reinitiating contact may be as simple as holding the other’s hand, many people do not do this as they feel their partner should be the one to do so. Intimacy does not only equate to sexual intimacy, but can even simply be looking into one’s partners eyes with love. 

Laughter is said to be the best medicine, and this happens to be true in the case of a marriage, as well. It has been found that couples who laugh about their past experiences are happier and get along a lot more amicably than those who do not. Recalling together where the couple first met and started seeing each other also has a positive impact as it makes both partners feel valued and thankful about what they have. 

Below, are tips that don’t require much—if any—money, time or even hard work! 

  1. Engage in a new activity with your partner. Doing novel activities with your partner enables you to re-experience the original emotional state at the beginning of your marriage. In other words, trying something new sparks excitement, producing passion. You can do anything from deep-sea fishing to salsa dancing to hiking a mountain to eating at a different restaurant. 
  2. Add the element of mystery or surprise. Both mystery and surprise also mimic the emotional state of a new romance. But it doesn’t mean whisking your wife away to the Mediterranean or surprising your husband with expensive dinners. Here, little gestures also go a long way. Examples include, surprising your wife at work and whisking her away for lunch, or sending a greeting card in the mail. 
  3. Do something that kicks up your adrenaline and arousal. Young marriages start out with an adrenaline rush. Your heart races, you get giddy, you’re alert, awake and excited. Arousal-generating activities can include exercising, going on a vigorous hike, and even watching a scary movie. So it’s almost like fooling your brain that the arousal produced to this scary movie (or any other arousing activity) is really due to your marriage, and this helps to perk up the passion. 
  4. Take a mini-vacation — just the two of you. Get out of the house for at least one night and two days, somewhere that interests both of you and creates new memories together. You don’t have to go far from home or spend a lot of money. The key is to spend quality time together away from home. Studies show that for women, in particular, getting away is important. They feel more passionate when they’re away from the pressures of their lives. At home, women have a tough time compartmentalizing things. They’re thinking about the laundry, lunch, paying the bills, cleaning the house, and checking things off their mental to-do list. 
  5. Touch more often. Touch produces arousal, comfort and support both physiologically and psychologically, and it doesn’t have to be much of a touch. Holding hands on a walk, making sure you give a hug or kiss or embrace daily reminds you that you’re physiologically bonded. When reigniting your relationship, the key is to shake things up consistently. Good luck!

Allergic Rhinitis - How Does It Occur?

BAMS
Ayurveda, Pune
Allergic Rhinitis - How Does It Occur?

What is allergic rhinitis?

Allergic rhinitis is defined as allergic symptoms in the nasal passage. Allergic rhinitis can be seasonal (occurring during specific seasons) or perennial (occurring year round). The allergens that most commonly cause seasonal allergic rhinitis include pollens from trees,grasses and weeds, as well as spores from fungi and moulds. The allergens that most commonly cause perennial allergic rhinitis are house dust mites, cockroaches,animal dander,and fungi or moulds. Perennial allergic rhinitis tends to be more difficult to treat.

How does allergic rhinitis occur ?

This condition occurs when allergens (allergy- causing substances) come into contact with the nose, and usually also the ears, sinuses, and the throat. When allergens come in contact with the lining of the nose and sinuses, they trigger the cells to release the chemical histamine, which causes the allergy symptoms described below.

What are the symptoms ?

  • Nasal congestion 
  • Sneezing 
  • Watery " runny nose" 
  • Itchy eyes,nose,or throat 
  • Puffy eyes or 'allergic shiners'
  • Post nasal drip 
  • Tears 

These symptoms may occur during a certain season or year long. They can occur at any age. 

What is the treatment for allergic rhinitis ? 

A number of medications, including antihistamines, intranasal corticosteroids, and decongestants are available to control symptoms. Allergen immunotherapy could provide long lasting benefit. You can "train" your immune system not to react exaggerated to an allergen anymore.

Workout During Menses - Should You Do it?

MBBS, DNB (Obstetrics and Gyneacology), FNB Reproductive Medicine
Gynaecologist, Kolkata
Workout During Menses - Should You Do it?

Should you be hitting your gym during your ‘time of the month’ that is during your periods? This is a very common query and is presently a debatable issue. However, after weighing the various pros and cons, it has been concluded that working out during your periods is actually a good thing.

How work out during menses is helpful?

Exercising helps in beating the uncomfortable and painful cramps in the lower abdomen and helps in relieving fatigue, headaches and malaise. Exercising also helps in regulating blood flow, preventing clots. Working out also helps in sweating out the excess water retention or bloating that occurs during the premenstrual period. It keeps unnecessary weight gain in check. Exercise also helps in the steady flow of feel good hormones, scientifically termed as endorphins. This helps in improving mood, significantly making menstruating women happier and feeling positive.

It's a myth

In fact, there may be benefits to exercising on your period, including reduced cramps and higher pain tolerance. Additionally, the hormonal changes don’t impact your strength or endurance. So although you may feel tired, heading to the gym might make you feel better. Plus, we all know that exercise releases endorphins that cause happiness, so you’ll probably feel a bit cheerier after your workout as well.

If you feel really ill or have extreme cramps, don’t force yourself to exercise. Sometimes when your body is asking for rest, it’s because all it really needs to recover is a bit of rest.

If you’re still not sure about working out, try doing some low-impact exercise for the days you’re on your cycle, and switch back to heavier work when you’re off.

Use the right protection:

Generally, one of the biggest concerns for working out while on your period is "what if I leak?" Although you will be moving your body in ways that might cause more of a flow, you can use the right tools to keep your menstrual cycle out of view. Opt for using a menstrual cup or a tampon rather than pads or panty liners; these options will trap the blood before it leaves your body, making it less likely to leak. If you’re still concerned, double up your protection by using a menstrual cup or tampon with a panty liner.

  • Menstrual cups are much better at preventing leaks than tampons are, but their application may not be comfortable for everyone.
  • Insert a new tampon just prior to exercising, so that you’ll have a better chance of being leak-free.

Here are 4 exercises you can explore during your periods:

  1. Aerobics: If you don’t feel enthusiastic about performing at your usual intensity, try some simpler aerobic exercises like running on a treadmill, Pilates, etc. If you play any games, continuing your sports during periods is a good idea.
  2. Yoga: By trying some breathing and relaxation exercises, you can reduce the stress and tension, in both mind and body. There are yoga postures that have been created specifically for the abdomen that can soothe painful muscles.
  3. Lift Weights: If you don’t feel like moving around much, try lifting weights during your periods. You can burn calories even when at rest. Work out all major muscle groups. You can do smaller sets with lighter weights.
  4. Swim: Swimming during periods is not impossible. You can wear a tampon and take a dip, whether it is to swim laps or just to float around. The water will make you feel lighter and you’ll feel fresh too. Change your protection before and after the swim.

Take home message:
There is only one real rule for working out during your period: Listen to yourself. If you are cramping in a major way, listen to your body and take the day off. Push yourself to exercise but don’t push yourself too hard.

Why Intake Of Whey Protein Is Necessary?

BHMS, MSc - Dietitics / Nutrition, Diploma In Naturopathy & Yogic Science (DNYS)
Dietitian/Nutritionist, Vadodara
Why Intake Of Whey Protein Is Necessary?

The market is flooded with different types of supplements required for a healthy body. The same is in case of whey protein, it comes in powdered form and is available across stores. These supplements are blended with vitamins, sugar, minerals and flavoring. It is very important that the right type of whey protein is selected and according to the needs. It is not necessary that only the big-bodied people make use of Whey protein, but it is important to incorporate Whey protein in your daily food routine.

Need for whey protein in the body

  • The main reason why you really need to take whey protein is that it is helps to lose fat and preserve the muscles of the body.
  • The amount of protein that is required by recreational athletes is about 0.5-0.75 grams of protein each day for every pound of their body weight.
  • Adults can take about 0.9 grams per pound of their body weight. Whey protein acts as fuel for the body on which your muscles run, and it is very vital for revival after a workout.

Why intake of whey protein is necessary?

You can take whey protein even to reduce hunger and avoid developing a physique that is shaped like a ball. The most effective use of whey protein is that it protects against different forms of cancers like colon cancer and prostrate cancer. It is very important to consult a medical professional and then include whey protein in the diet to fight against cancer.

  • Whey protein is an excellent alternative that can be taken to cope with stress and people who consume whey protein experience less indication of depression.
  • Consuming whey protein daily keeps their mood better and especially the whey protein shake is very refreshing.
  • Based on the research conducted by the University of Alberta, it has been found that whey protein is needed even to improve the immune system of the body.
  • Males who are subjected to strenuous aerobic activity must for certain take the whey protein as the levels of glutathione can be reduced, and it can create great impact on the nervous, immune and gastrointestinal system.
  • You can purchase whey protein supplements or powder from online stores.
  • Whey protein is a 100% original and authentic product.
  • Intake of whey protein provides greater results, and it is excellent for those who desire to shed some fat. You can even try eating the whey protein bar if you desire to have some snack.

Miscarriage - How Can You Prevent It?

Speciality Birthing Care
Gynaecologist, Bangalore
Miscarriage - How Can You Prevent It?

The most devastating period for any pregnant women is a miscarriage. This normally happens because of genetic abnormality noticed in the fetus caused due to tripling of a chromosome. This is also called ‘spontaneous abortion’ because the body rejects the random genetic abnormality. Apart from this, there are many other reasons for miscarriage namely blood clotting, deshaped uterus, uterine fibroids, unhealthy cervix and so on. Now, this could lead you to the next question - What can we do to prevent miscarriage?

Time to meet the gynaecologist:
When there is tripling of chromosomes or genetic mismatch, the body actually rejects the fetus, thereby preventing birth of an unhealthy baby. But, if the miscarriage repeats several times, then you have to meet your gynaecologist for further tests and appropriate medical intervention.

Symptoms of miscarriage:
In the normal course, when miscarriage occurs, the women would experience back pain or vaginal bleeding or blood in the vaginal mucus or cramping or abdominal pain. Ironically, sometimes the miscarriage may happen without any of these symptoms. It would get noticed only during routine scanning. However, in the normal course, the chance of a miscarriage is highest before the 12th week. But if miscarriage happens after the 12th week and before the 24th week, then it is called spontaneous abortion. Thereafter, it is known as a ‘still born’ baby.

However, there are some steps that can help women prevent a miscarriage. These steps are briefly explained here.

  • Nicotine retards growth of fetus and it is for this reason the couple should shun smoking, months before they plan pregnancy. This change in lifestyle has remarkable effects in preventing miscarriage. Similarly, caffeine can also be the cause of miscarriage. Therefore, women should regulate their intake of coffee as per the advice given by the gynaecologist.
  • Women suffering from chronic ailments like lupus, problems with thyroid, epilepsy and such other ailments are prone to a miscarriage. Similarly, it is also advisable that women should get tested for STD/HIV because these ailments can cause a miscarriage. Women suffering from such ailments should be under constant medical care.
  • In addition to these, the women should take food rich in vitamins, proteins, Omega-3 and fibres. Further, they should also do physical exercises as per the instructions given by the gynaecologist. One should drink enough water so as to keep oneself sufficiently hydrated. Women must practice meditation, which helps in reducing stress.

The causes of a miscarriage are many; women should discuss about the issues relating to a miscarriage with their gynecologist. This helps them take appropriate preventive steps against this unwanted situation.

Graves' Disease - How To Diagnose It Right?

MBBS Bachelor of Medicine and Bachelor of Surgery, MD - General Medicine, Post Graduate Diploma In Diabetology (PGDD), FCCP
Endocrinologist, Surat
Graves' Disease - How To Diagnose It Right?

The body has multiple chemicals called hormones, which regulate many of its functions. Increased or decreased levels of these hormones affect various functions including metabolism, growth and sexual functions. Thyroxin produced by the thyroid (situated in the front of the neck) is one such hormone, which has a significant role to play in metabolism.

Graves’ disease is one of the main causes of hyperthyroidism, where there is excessive production of thyroid hormones. Graves’ disease is an autoimmune disorder, wherein the body reacts against its own tissues. It is very common in women than men, especially after 20 years of age. Family history also has a strong correlation in developing Graves’ disease. The high levels of thyroid hormone increase the rate of metabolism, thereby altering weight, mental energy levels, physical stamina, and also mood.

Thyroid hormone is related to metabolism and more amount of it lead to higher metabolism. This causes the following symptoms.

  1. Intolerance to heat
  2. Excessive sweating
  3. Nervousness and anxiety
  4. Inability sleep, as the mind is always excited
  5. Increased appetite (sometimes despite weight loss) due to higher metabolism
  6. Irregular menstrual cycles
  7. Palpitations (rapid, loud heartbeat)
  8. Irregular heartbeats (tachyarrhythmia)
  9. Fine tremors of the extended arms
  10. Breast enlargement in men, known as gynecomastia
  11. Extreme moodiness, causing irritability and anger
  12. Inability to focus and concentrate
  13. General fatigue and shortness of breath with any exertion
  14. Increased frequency of bowel movements

In addition, the eye symptoms are quite diagnostic including:

  1. Protrusion of the eyes (exophthalmos), giving an impression that they are going to fall out
  2. Double vision
  3. Excessive tearing
  4. Increased irritation in the eyes

Diagnosis: The first symptom would be the presence of an enlarged thyroid gland (front of the neck above the collarbone), and the some of the above symptoms would be present.
In addition, tests to check for thyroid gland functioning including T3 and T4 levels would reveal increased amounts of hormone in the blood stream.
As a confirmatory test, the radioactive iodine uptake test also is done, which will indicate increased uptake by the thyroid gland. This indicates that the gland is functioning at an increased pace and requires additional iodine for the production of thyroid hormones.

Treatment: There are two approaches to it, one to control the symptoms and the other to control the thyroid gland per se.

  1. Beta blockers are very useful in controlling rapid heart rate and anxiety.
  2. Prednisone may be used to control eye irritation and swelling
  3. Antithyroid drugs are used to control the production of thyroid
  4. Radioactive iodine is given orally to control excessive thyroid production
  5. In severe cases, thyroid gland may be surgically removed partially or completely

Graves’ disease is not life-threatening and once symptoms are controlled, the patient’s quality of life improves drastically.

Tubal Reversal versus IVF: Which is the best choice?

MBBS
IVF Specialist, Raipur
Tubal Reversal versus IVF: Which is the best choice?

In vitro fertilization (IVF) includes empowering the woman with medicines, taking various eggs from her ovaries, fertilizing them with her partner’s sperm, and inserting a portion of the subsequent embryos into her uterus with the trust that one will form into a fetus. 

Tubal ligation reversal, on the other hand, requires a laparotomy, which needs a much bigger entry point on the abdomen, usually around four to six fingers long. Since the skin, each of the muscles, and different tissues of the stomach must be sliced through, there is extensively more uneasiness and a longer recovery time required after the surgery, when compared with a laparoscopic surgery, for example, with a tubal ligation. 

Here are a few common differences: 

  1. Sperm quality: The male partner needs a sperm test before basic procedures of either of the two. In case that the sperm quality is great, then the couple could consider proceeding. In case that the sperm quality is poor, in vitro treatment is the better alternative. With IVF, poor sperm quality is effectively overcome. 
  2. Tubal status: The length of the remaining tubal stumps after tubal ligation is an important aspect. The more extended the two remaining stumps are on each side, the better and more effective is the pregnancy. The shorter the stumps, the lower are the odds for pregnancy. 
  3. Status of other pelvic conditions: Pelvic endometriosis or any scar tissue in the range of the tubes or ovaries would diminish the chance for accomplishment after tubal ligation reversal. Although, IVF pregnancy achievement rates are usually not influenced by these conditions. Along these lines, in vitro fertilization is most likely a superior alternative in women with noteworthy endometriosis or pelvic scar tissue. 
  4. Female age: Chances for pregnancy with either tubal ligation or IVF decrease in the mid to late thirties and significantly reduce at the age of thirty-eight. By age forty-three or forty-four, not many women will have the capacity to have a baby using either approach. 
  5. Egg amount and quality: A few women have a decrease in either egg amount or quality prior in life than anticipated. In this manner, the woman’s ovarian capacity needs to be tested before a choice is made in regards to whether to continue with either tubal ligation or in-vitro fertilization. AMH levels, ovarian antral follicle number, and day 3 FSH levels are generally done to evaluate ovarian capacity or hold. 
  6. Doctor intervention: The greatest favorable position of tubal ligation reversal over IVF is that once the woman has experienced the surgery she ideally will not require any medication through the doctor, for example, medications or systems, keeping in mind the end goal to get pregnant.

In case you have a concern or query you can always consult an expert & get answers to your questions!

Missed Menses - Important Things You Must Know About It!

Diploma In Endoscopic Surgery, DGO, MBBS
Gynaecologist, Delhi
Missed Menses - Important Things You Must Know About It!

Amenorrhea is the medical condition wherein a woman misses the menstrual periods. Girls aged 15 or more who have not yet started menstruating are at the maximum risk of this condition. The most common cause of amenorrhea is pregnancy. Other causes of amenorrhea include problems concerning the reproductive organs or glands that help to regulate hormone levels. Treatment of the underlying conditions often resolves amenorrhea.

Some of the main causes and solutions of amenorrhea are:

  1. Dieting: In some women, dieting may cause amenorrhea. This is reversible, simply by eating a balanced diet.
  2. Anorexia: Women who suffer from anorexia nervosa are highly likely to suffer from amenorrhea. In this case too, the only solution is to eat a healthy balanced diet.
  3. Obesity: In some women, being overweight can cause amenorrhea. They should restrict the amount of fat consumed and should exercise daily to maintain an ideal body weight.
  4. Vigorous Exercise: However, extreme exercise is also a cause of amenorrhea. More than 8 hours of vigorous workout, in a week, for a prolonged period of time, can cause amenorrhea. Try to strike a balance between the right kind of exercises and the time devoted to them.
  5. Emotional StressExcessive stress can often cause normal menstrual cycles to be disrupted. This can be cured by simply dealing with the cause of stress. Once stress levels come down to normal, so will menstruation.
  6. Addiction: Excessive consumption of alcohol or smoking of cigarettes can also cause amenorrhea. Maintaining a safe distance from all such intoxicants is advised.

Once the cause of amenorrhea is determined, treatment is directed at correcting the underlying disease, which should restore normal menstruation. In case of any anatomical abnormalities of the genital tract, surgery may be advised. Treatment with medications such as dopamine agonists, Glucophage or oral contraceptives is also helpful. Hormone replacement therapies are used in those cases wherein a lack of estrogen is the cause behind it.

A word of caution:
While many individuals and companies have marketed herbal therapies as a successful treatment for amenorrhea, none of these have been conclusively proven to be of help. In fact, some of these have been associated with serious and even fatal side effects, though in rare cases. Some preparations have been found to contain high levels of toxins. Before deciding to take a natural or an alternative remedy for amenorrhea, it is best to seek the advice of a health care practitioner.

Amenorrhea is very easily avoidable by eating healthy and balanced diets, exercising moderately, maintaining ideal body weight and avoiding excessive alcohol consumption and smoking.

Finding Harmony In Motherhood!

MA - Psychology, PhD Psychology
Psychologist, Delhi
Finding Harmony In Motherhood!

In today's world, the number of working moms all over the world is more than ever. Such women have a huge two-fold task of balancing between work and home, which includes looking after their children and managing their work at office. Balancing the two ends can make life hard for a working mother.

Here are some effective ways to find balance in motherhood for working mothers:

  1. Find good child care: While you are out for work all day, it is very important for you to get a good babysitter or nanny for your child. You could should seek references from people and find a patient and quality babysitter for your child. It is important to manage and evaluate the babysitter on all the criteria you require. An experienced and friendly sitter would make your child comfortable.
  2. Keep the morning easy: Get things organized at night so that you can keep the mornings hassle free. Use the mornings to prepare your child’s lunch and laying out clothes. Plan all kinds of family schedules during this time.
  3. Maintain a family calendar: You should maintain a calendar to figure out the priorities of your family. You can maintain bill payment dates, a chore calendar for your kids, a list of all important events and other required charts. This will enable you to maintain everything, in spite of your busy schedule and enable you to strike a better balance.
  4. Stay connected during daytime: You should try to stay connected with your children, even when you are away. You should call them frequently or send them cute messages or voice recordings and videos. This will keep them happy and they will miss you less. They will be more comforted and feel loved that you are near instead of being away at work.
  5. Keep away from distractions and time wasters: You should stay disciplined and maintain a limit on making phone calls or checking mails. Try to do these activities when your children are asleep. Cut down your television watching time and spend the evenings with your partner. When you are spending time with your children, do not multitask and give them your total attention. At work, try not to waste time and return home as soon as work gets over.
  6. Arrange family activities: You must make time for your kids in order to nurture your bond and get along with them. During their growing up phase, your child requires a major chunk of your time. Make special family dinners, watch movies with your family in the home theater and engross in different games. Spending time with your partner is also very important.

Life is quite difficult for working mothers who have to balance work and family together. In order to maintain a balance, follow the above-mentioned measures and lead a happy and fulfilling life.

Daily Habits To Help You Stay Fit!

CCEBDM - Diabetology & CCMH Cardiology, CCDM & CCCE, MHA, Post Graduate Course In Diabetology, Diabetes Care P
General Physician, Satna
Daily Habits To Help You Stay Fit!

When it comes to being fit, soldiers set the best examples. Here are 15 habits that you could imbibe to stay fit like a soldier.

  1. Start the day early: A soldier’s day begins at dawn. Starting your day early will give you more time to get things done and takes away the excuse of not having enough time to exercise.
  2. Maintain a daily schedule: Set a time to wake up, eat, work, exercise, sleep and follow it diligently. This helps you stay physically and mentally fit.
  3. Don’t skip breakfast: Breakfast is the most important meal of the day. Eat a proper breakfast that will give you enough energy to get through the day.
  4. Eat on time: Don’t delay a meal and maintain regular intervals between each meal. This helps stabilise your metabolism and keeps you from unnecessary weight gain.
  5. Eat a balanced dietSkipping out on carbs may help you lose a little weight temporarily but will not keep you healthy. Eat a balanced diet of fruits, vegetables, whole grains, proteins and milk.
  6. Spend time outdoors: If you can’t exercise outdoors, walk to and from office or while grocery shopping to give yourself a chance to breathe in the open.
  7. Avoid junk food: Avoid all kinds of processed foods. These foods that very low nutritional value but high fat content. Instead snack on fruits or nuts between meals.
  8. Limit alcohol intake: Alcohol not only harms your body but can interfere with your schedule as well. Excessive drinking can keep you from waking up early the next day and throw your entire day off schedule.
  9. Get adequate sleep: You should ideally get 8 hours of sleep so if you’re going to wake up early, go to bed early as well. Drinking a warm glass or milk or chamomile tea can help you get a restful sleep.
  10. Make exercise a part of your daily schedule: Along with work, exercise needs to be made a priority as well. The best time to exercise is early in the morning before starting with the day’s work.
  11. Mix it up: Make exercise fun by mixing up your exercise routines. If you go for a run on one day, go swimming the next or hit the gym.
  12. Drink plenty of water: Stay hydrated to ensure that your body can absorb nutrients well and to optimise your circulatory system.
  13. Play a sport: Playing a sport is not only a way to exercise but also boosts your mental health.
  14. Surround yourself with people who support you: Avoid negative people and keep company with those who live a healthy lifestyle themselves to keep yourself motivated.
  15. Never give up: Just because you don’t have the stamina to run 10km on the first day, doesn’t mean you should give up on it. Persevere and have patience with yourself and you will be able to overcome all the obstacles before you.
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