Sedentary lifestyles have taken a toll our health, impacting the stamina of our body. Whether you are an athlete or a regular person who requires building physical and mental stamina in order to easily perform daily tasks, try these 5 highly effective ways to do so.

1. Stay hydrated: Drinking adequate quantity of water goes a long way in maintaining a good stamina level and also building it gradually. Water also helps fight muscle fatigue and you can also combine its consumption with certain sports drinks such as gatorade.

2. Maintain a stable sleep schedule: Chronic sleep disorders have been known to lead to troublesome issues such as rapid weight gain and high blood pressure. It is very essential to get sound sleep for an adequate time period on a daily basis in order to keep your body fresh and increase stamina.

3. Follow a strict exercise regime: Exercise is the best way to help your body build up stamina and increase energy levels. People who exercise on a regular basis are likely to develop an improved endurance level and stamina. Also, these people have lower fatigue levels. Try and work out for at least half an hour every day.

4. Maintain a healthy diet: Food products rich in nutrients are bound to give a credible stamina boost to your body. Include foods in your diet that are rich sources of carbohydrates and starches, such as vegetables, fruits and lean meats. Also, eat small meals and consume them throughout the day.

5. Keep a positive attitude: A positive attitude helps a lot in keeping your brain cells energetic and excited. Try and focus on the work at hand and complete it in the best way possible. A healthy mind is bound to keep you feeling good and healthy, thus boosting your mental stamina.

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5 Ways To Get The Stamina To Move Mountains

Women who have recently given birth and are aiming to shed the extra pounds gained during pregnancy are in for quite a struggle. You not only have to adjust your life to a new schedule but also need to recover physically from the stressful effects of pregnancy.

The ideal time for losing weight-

According to health experts, you should ideally aim to come back to your original weight in at least, 6-12 months after the delivery. Women, who are careful about their fitness levels, try to regain their original weight by the end of 6 weeks time.

As is normal in the case of losing weight, all you need to do is incorporate a healthy diet as part of your daily meal plan coupled with regular exercise. Breastfeeding also aids in losing weight post-pregnancy.

Do not rush!

During pregnancy, a woman's body goes through a lot, not just physically but mentally as well. Therefore, you need to give yourself ample time to recover. In order to do this, you should wait until your 6-week check-up to find out if you are healthy once again. Many doctors recommend waiting for a period of two months if you are planning to breastfeed your baby. This period helps to normalize the milk supply. On receiving the thumbs up from your doctor, you should concentrate on cutting down your calories.

What if you are breastfeeding? 

Women who are breastfeeding their baby, or are planning to do so should aim to lose weight slowly and gradually. Losing weight drastically will make you produce a lower quantity of milk that might hamper the growth of your baby. According to doctors as well as dieticians, breastfeeding helps the body to burn calories.

Meal plan for weight loss-

Follow a few healthy tips to lose weight slowly and safely without putting either your life or the life of your baby in jeopardy.

  Oftentimes new mothers now frazzled with the responsibility of a baby forget to eat or consume their meals very late. This should not happen. If you do not give time to yourself for meals or intend on crash dieting by not eating, you will not have enough energy, and may even fall sick.

  Try to eat smaller meals from time to time to harness more energy rather than having three big meals.
  Eating a healthy and nutritious breakfast is very important as it gives you the necessary energy that you need to perform physical activities throughout the day.
  Eat slowly with your entire focus on your meal. This way you will be able to avoid overeating.
  Avoid consuming dairy products or try to consume those, which are low in fat.
  Consume foods such as lean protein or those that are rich in fibre. You should also ensure to have them either boiled or broiled.

The only way you can become a healthier and happier version of your previous self is when you accept the fact that often it is not possible to return completely to your former self. Pregnancy is likely to leave lasting changes on your body. So, be accepting of yourself as well as realistic.

Postnatal Weight Loss - All You Should Know!

Struggling with extra weight and flab? Well, we are here to help! Remember to take it slow and easy with your weight loss journey so that the effects are more lasting. Reducing weight in a month is a matter of making the best use of dietary tweaks and a work out regimen. 

Here are a few tips to lose weight in a month. Set a realistic goal of about 5 to 6 kgs in a month and get set go!

1. Food Diary: What you eat is the first thing that affects how smooth and effective your weight loss journey is. Remember to take stock of what you are eating in a day. Maintain a food diary for at least a week and take a look at it at the end of the week to realise where you may be going wrong. Remember to report even a bite of a snack or that piece of chocolate you took! You will be surprised with your findings. 

2. Diet Alterations: Get your diet under control by dividing it up into five or six small meals. Include vegetables, fruit, grains, water and some amount of dairy. Try to eliminate meat and sugar from your diet for a month. Also, you can substitute white rice with brown rice or other grains like quinoa. Have oats for fibre and remember to drink plenty of green tea and water. 

3. Dietary Additives: Adding ingredients like almonds, prunes, blue berries, and even chia seeds will do wonders for your overall diet plan. When you are in the mood for a snack, reach out for these fat burning substances that will get your metabolism to work overtime. 

4. Mental Hunger: Do a quick check every time you get hungry out of turn. If it is not your meal time, there may be chances that you are suffering from emotional or mental hunger, which usually passes in a few minutes once you down a glass of water and distract yourself with an enjoyable activity and deep breaths. 

5. Exercise: This is one aspect that many people ignore. Work out everyday to support your diet and weight loss journey. Have coffee an hour before your workout session for quick fat burning. 

Tips to Reduce Weight in a Month

The humble, easily available banana is not as humble when it comes to its contribution to your health. And once you learn how much good it can do to your body, you will be compelled to add it to your daily diet. This god of a fruit protects you from innumerable diseases, keeps your hair, heart and head well as well as fights chronic diseases - and the list has just begun. 

Here are just 15 reasons for you to have a banana every day-

1) This fruit is high in potassium and low in salt, it is your protective shield against blood pressure, heart attack, and stroke.

2) Iron rich banana is extremely good for anemic people.

3) The calcium-rich bananas are excellent for your bones and help in increasing bone density.

4) For people who exercise, bananas are an energy booster and sustain your blood sugar as well as protect against muscle cramps post workouts or leg cramps.

5) Bananas help beat depression due to high levels of tryptophan, which is converted into serotonin: the feel-good brain neurotransmitter.

6) It also enhances your moods and relieves PMS symptoms as well as stress levels in body and mind.

7) Due to high levels of vitamin B-6, bananas produce white blood cells and help in building immunity as well as strengthen nervous systems.

8) Weightloss - If you swap your junk foods with bananas, you might be inching towards losing weight. As an added bonus your energy will be become more steady and consistent.

9) Improve your mood and reduce PMS symptoms by eating a banana, which regulates blood sugar and produces stress-relieving relaxation.

10) Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.

11) Extremely caring about your stomach, Banana not only soothes your digestive tract to restore lost electrolytes after diarrhoea, it also helps in relieving constipation due to ts high fibre content.

12) Rich in pectin, bananas aid digestion and gently chelate toxins and heavy metals from the body.

13) Fever too? A banana can bring down your body temperature to cool your temperature off.

14) Bananas make you smarter! It makes you very alert. The high levels of potassium help your memory as well. Think about it before an exam.

15) Smoke? High levels of B-vitamins as well as potassium and magnesium in the fruit, help in speedy recovery from the effects of withdrawal.



15 Reasons Why Banana is Healthier Than Apple

Exercise can benefit your digestive system. The benefit, however, depends upon your time and type of exercise. When you exercise, your body slows down the process of digestion. Maximum supply of blood is directed towards the muscles and lungs. Thus it is to be kept in mind that you shouldn't exercise after having heavy meals. You may suffer from heartburn or vomiting if you take heavy meals before exercising. However, if you exercise empty stomach, you can see health benefits. Your digestion time must not be the same as your time for exercise.

There are several relaxation techniques, physical activities and exercises to help absorption of essential nutrients. Exercise can help your digestive system in the following ways:

1. Boosts Blood Circulation: Exercise improves the flow of blood through our entire body. Thus the supply of blood to the digestive systems is also improved. The digestive system starts functioning better. With regular exercising, the digestive system starts functioning faster. An individual gets rid of gastric problems like gas, heartburn, constipation and stomach cramps.

2. Digestive Routine: It is important that you exercise at the right time. Proper exercising before having meals is a very healthy habit. It will encourage you to develop a healthy and effective digestive routine.

3. Yoga for Digestion: It is a low-energy exercise. It helps in strengthening of the stomach muscle and facilitates digestion.

Precautions
One should keep in mind a number of things while exercising for a healthy digestive system. You must fix up a proper schedule for exercising. You can't take larger and heavier meals, rich in proteins and fats, just before exercising. Drink adequate amount of water after exercising as it causes dehydration. Patients who suffer from frequent attacks of diarrhea should avoid caffeine intake while exercising or later.

How Exercise Affects Your Digestion

Since ages, meditation has been placed on a pedestal for its far reaching benefits. While on one end, it is known to bridge the gap between one's outer and inner self, on the other hand it is believed to be a pathway to enlightenment. Meditation has been scientifically proven to affect one's health positively. For a balanced lifestyle and a sorted outlook in dire circumstances, you must make meditation a part and parcel of your daily life.
The benefits of meditation can be laid down as follows:

1. The way you respond to pain can be altered through meditation: meditation makes you stronger and perhaps, more tolerant to body pains and aches. It empowers you to somewhat control how your brain feels the actions and processes in your body. People who face conditions like fibromyalgia, migraine or osteoarthritis can fight against the discomfort for a longer span of time through regular meditation.

2. Meditation can improve your cardiovascular health: a healthy heart can make you enjoy more than a couple of advantages. Meditation is known to regulate blood pressure levels; while your heart rate decreases, the amount of blood circulated into your heart increases, thus ridding you of acute stress. A happy heart has more potential to exercise to further maintain its well-being.

3. It will shun away your fears: the threat of a fear or a phobia can resist you from delivering to the best of your abilities. Fears are crippling. Meditation dwells on the principle of maintaining equilibrium between one's mind and body. A person is therefore endowed with the ability to deal with his or her personal problems. Meditation enables you to keep your fears on a leash.

4. Creativity and determination can be your key features: a person who meditates regularly will have wider access to his or her talents. Meditation is known to hone your softer skills by making you more creative and innovative. It gives you clarity of thought and thus you will find yourself more focused on your goals.

5. It makes you relax more and worry less: meditation soothes the brain neurons. It prevents you from being anxious. Meditation makes you so very engrossed in the moment that fretting over the future will slip your attention altogether. You live a happier life if you meditate regularly.

5 Benefits of Meditation

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