How to avoid dehydration in any season. 

We assume that dehydration to the body happens only in the summer. And it’s not without a reason - Summers in India are so hot; every ounce of water in the body gets used up in the heat. A body gets dehydrated when it doesn't get enough water intake. In summer there is an added factor of more sweating i.e. losing water. Dehydration happens in all seasons and you need to hydrate yourself adequately according to the loss of water.

In winters our skin is dry, we sweat but it doesn't stay on the skin. The body feels dehydrated even if there is a marginal drop in percentage of water in body weight. We need to stay hydrated to digest food properly and for smooth functioning of all organs. When a body is dehydrated, the blood flowing through its veins become thicker and the heart needs to put a lot of effort to pump it. Irrespective of the weather or season, our body loses a minimum of eight cups of water which must be replenished.

2 ways to keep yourself hydrated:

1. Have lots of fruits: Consume more fruits and vegetables which are rich in water content. Even in winters when it is cold and we avoid drinking water instinctively; eating foods with high content of water will help.

2. Take Your Water With You: The most important thing which should be actually a year-round habit - carry your own water bottle around. Refill when needed, but if you have water available to drink, chances are that you will drink more than otherwise.





Did you know you can be dehydrated in any season?

Persistent fatigue can be a symptom of an underlying disease. Fatigue refers to the feeling of weakness, tiredness and constant lack of energy. Fatigue can be an underlying symptom of weight loss, diarrhea, vomiting, chest pain, muscle weakness and depression.

Fight fatigue in the following ways:
1. Consistent physical activity can actually help by enhancing well-being, balance, endurance and weight loss. Exercises help release  endorphins  in the brain that help reduce stress.
2. A nap in the afternoon can help you fight the day long stress.
3. Be careful with your medications: While few medicines such as aspirin can help with the management of fatigue, it is best to avoid fatigue fighting drugs. Review their side effects properly, lest they might add to your fatigue.
4. People bowed down with fatigue may experience more exhaustion in scorching climatic conditions. These methods would really help you to calm down. For instance turning on the air conditioning during the summer months, putting on light cotton clothes or a cooling vest, consuming cold beverages, swimming or taking a cold shower may rejuvenate you for the day.
5. You can also opt for physical or occupational therapies to help combat stress and fatigue. In occupational therapy, a trained professional helps you to simplify work, at home or even at the office, so that you can manage all work and yet stay do not feel bogged down by stress. In physical therapy, an expert aids you in performing the routine physical chores more effectively.
6. One of the most vital ways to manage stress and fight fatigue is to get sufficient sleep every day. Clocking 8 hours of sleep will give your body and mind the required energy to function optimally the next day.
7. A balanced diet with all the necessary nutrients can go a long way in managing stress and fatigue. Also, a cup of coffee will also give you your daily nicotine fix that can help you stay alert and rejuvenated.

Tired of Feeling Tired? 7 Ways You Can Fight it 

In this fast-moving world, there is no room for self. Growth of IT firms and other long-hour demanding work has led to compromises in your lifestyle - long hours in front of computer, sleeplessness, late-night sleeping, quick bites, leaving us with emotions of anger, anxiety, stress and so on. This is a major reason why people today are hypertensive.

Diseases due to Hypertension: Tension and stress are the building blocks of numerous serious ailments like cardiovascular diseases, asthma, spondylitis (back pain) and grey hair. You may also suffer from gastritis leading to ulcer.

Natural ways to treat Hypertension : Ideally, tension and stress are not diseases. If you can control these, you can control the conditions that take root because of them. Naturopathic (or alternative medicine) treatments for tension and stress are most ideal.

Here are some natural ways to treat hypertension.



Sleep well: An adult should sleep for a minimum of 7-8 hours daily. Your body cells rejuvenate while you are in a relaxed state. Many jobs demand late-night work or night shift work. However, your body is meant to sleep early at night. Instead of working late night, you can start your work early.
Eat right: Stress leads to elevated levels of sugar in your body. Try to avoid sugary content food. Your body needs balanced diet of proteins, carbohydrates, less of fats, and more of vitamins and minerals. For proteins, eat fish, eggs or white meat. For vegetarians, you can have soy, cereals and protein drinks. Diet must include milk products like yoghurt, milk, vegetables rich in minerals and vitamins and roughage (salads).
Destressing exercises: Nowadays, most of the jobs demand sitting for long hours. Physical activity is one of the ways to de-stress your body. A 45-minute walk would also help. Alternatively, yoga or tai-chi type martial art helps to de-stress. Breathing techniques involved in meditation also play a vital role.
Anger management: Develop patience. That would automatically lead to anger management at your workplace as well as at home. Be a good listener. Laughter therapy also helps as it releases many happy hormones in the body.
Supplement for stress: This has to be the last tip when you do not perform the first four. Multivitamins containing vitamin B and minerals such as magnesium are recommended. You can count on certain herbs such as Ashwaganda, Ginseng, Rhodiola and St. John's Wort.
Despite following these tips, you may still face problems because every human is different and reaction to every remedy could be different. In such cases, approach for expert advice.

Naturopathic Treatment For Tension And Stress!

If you are constantly getting sick, feeling tired without reason, or are prone to bone fractures, then it is the proper time to check the amount of vitamin D in your body. If you have vitamin D less than 30 nanograms per deciliter, then it shows that your body lacks vitamin D. Here are the eight symptoms of vitamin D deficiency that you should not ignore

You always feel tired: You may eat healthy diet, follow a healthy lifestyle, or have a good night sleep, but you still feel tired at all times. Well it may be an indication that your body is not having sufficient amount of vitamin D. Taking vitamin D supplements or including foods that are rich in vitamin D will allow you to overcome your chronic tiredness.
You feel depressed: You are feeling depressed lately, still you ignore it and not take proper action can further decrease the levels of vitamin D in your body. Involve yourself in doing simple workouts, meditation, yoga, etc., will allow you to feel relax.
You have a constant sweaty forehead: Almost everyone faces a littel sweat on their forehead and wipe it away without giving it a thought. However, you should know that it is one of the symptoms of vitamin D deficiency. 
You feel bone and muscle pain constantly: Constant muscle and bone pain is a sign that your bones are losing their strength and is an indication of deficiency of vitamin D. 
You experience sexual problems: You may be quite healthy and have the required energy and mood to involve in your sexual activity. However, you are not getting a firmer erection to perform better in your bed. This can be due to lack of vitamin D in your body. Thus, you should be careful and not ignore it, discuss it with, both your partner and doctor for the right treatment. 
You are susceptible to bone fractures: Vitamin D plays a vital part in strengthening your bones. Therefore, take vitamin D supplements to make your bones stronger.
You are deprived of sleep: Vitamin D deficiency can be the reason behind your sleep deprivation and as it is closely associated with sleep apnea. It is a serious disorder as it affects the flow of oxygen to your brain and to your other body parts. 

Vitamin D Deficiency - Are You Ignoring These 7 Signs?

If you have been that extremely skinny guy in your high school days, never getting picked for the soccer team, then it is time to fix that stubborn weight issue. Worry not, it s fairly easy, all you have to do is make changes in your diet. Diet is the primary component that can help gain weight.

Some tips you can follow and design your diet plan accordingly are mentioned below: 

Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you even start with fruits by eating an extra one every day. Ghee, oil or butter can not only help increase your weight, but it may increase weight by increasing your fat percentage in your body. Rather you can eat a proper well-nourished diet and increase your muscle mass and not only the fat accumulation in the body.

Carbohydrates are needed to gain weight but include healthier options like banana, potato, mango, whole grain, rice, etc. Instead of sugar-rich food items like chocolates and other junk food items. Carbohydrates are classified into simple and complex carbs. Reduce on your simple carbs like sugar and sweets which later on converts to fats. Complex carbs like whole grains, beans or fibre-rich vegetables and fruits can be consumed for a healthy weight gain.

Consume protein-rich food items after your workout to increase your muscle mass. And eat good fats like nuts and seeds in your diet. Eating a handful of pumpkin or flaxseeds is a good way to give your body the fat intake it needs. Though junk food items like vada pav or burgers are loaded with calories, they only increase body fat and not muscle mass. This is not the right way to go around. Every meal should comprise of carbs and protein. Post-workout nutrients and a well-balanced diet with the proper combination of carbohydrates and protein is the most important to maintain your muscle mass and weight gain process.
Sample Meal Plan -

To give you more opportunities to get the calories to gain weight, aim to eat 3 meals and 2-3 snacks a day. For breakfast, enjoy generous servings of whole grains like whole-wheat bread with beans or egg whites, paneer or Cereals and a glass of milk with nuts will be a good combination.

Mid-morning can be fruit juices, fruit milkshakes, 1-2 serving of fruit or granola bars. Lunch and dinner can be incorporated with 3-4 wholegrain chapattis with a serving of pulses, paneer, chicken or fish and a serving of vegetables with a portion of rice OR 1 bowl of khichdi which serves you with good cereal pulse combination. In between meals if you feel hungry you can have sprouts or roasted channa. Evening you can either grab a whole wheat sandwich, a whole wheat roll or a whole wheat sub.

Bedtime you can either have a glass of milk or either banana /mango/strawberry milkshake.

Right Ways To Gain Weight!

Being fit is a matter of striking the right balance between one s diet as well as exercise. There are many kinds of problems that we all face when we do not strike a balance between the two. A flat stomach is a sought after feature in one s figure. One usually ends up losing a flat stomach when you have weight gain due to pregnancy and the onset of age. 

When one wants to get back a flat stomach, there are many measures that one can take because this is a very difficult thing to get back once you have put on weight because you will usually lose weight from the abdomen at the very end. Yet, one does not need to spend many hours in the gym for a flat stomach. You can also do exercises at home in order to get a flat stomach. Read on to know the secret!

Squats: One can do squats every morning as a part of a warm up before getting into the exercises. Ensure that you hold it for a while before you release and straighten up. You can also do squats while you are standing at the kitchen counter so that you get plenty of exercise with just a few moments of hard work through various times during the day.
Sit Ups: Sit ups are also a good form of exercise that one can do at home. Along with lunges and squats, you can also do sit ups so that you get a more toned torso with good exercise for your muscles in that area.
Pike and Stretch: This is another very well known exercise that can easily be done at home. The pike and stretch requires you to lie on a mat, facing upwards. Then, you will have to crunch up and try and touch your toes. The next step is to bring your arms behind your head and keep them straight while you crush up one leg at a time. This should be done at least ten times so that your abs and hips are well worked out.
The Standing Side Crunch: This crunch can be done with a chair. You need to stand on your left leg and then extend the left arm so that the right foot gets lifted off of the ground level by a few inches. Then, place the right hand behind your head with the elbow bent. After this, you will need to lift the left knee towards the right shoulder. Repeat this at least 15 times for it to show any results on your abs and abdomen area.
The Plank: This is a very well known move that many people take to. You will have to lie down on a mat and elevate yourself on your elbows. This position will have to be held for as long as possible for maximum effect on the abs, torso, hips and the thighs and legs as well. This exercise is recommended for a flat stomach, more than any other.

Want a Flat Stomach - 5 Must Do Exercises!

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