5 signs your body is lacking in water

Water is indispensable for the human body as 90% of the brain and almost 60 per cent of an adult body is chiefly made up of water. Water is just as important as any of your meals. Each cell and organ depends on water for its proper functioning and for flushing out toxins and fats from the body. An average man must consume roughly 3 litres (10-12 glasses) of water per day; and a woman requires about 2.5 litres (8-10 glasses). If you're not meeting this requirement, you might be fall prey to dehydration.

The state of water deficiency or dehydration can be determined through various symptoms. Read on to know the 5 most common signs:

1. The colour of your urine is dark

The colour of your urine indicates your health. The lesser the water you drink, the darker is the colour of your pee. If your urine is pale yellow, you drink a sufficient amount of water. If it's dark yellow and concentrated, it's a sign for you to refill on water. Also, if you haven't urinated for more than two hours, you should immediately gulp 2 glasses of water.

2. You experience frequent headaches

Headaches are often caused by dehydration when the pressure from your blood vessels falls. Dehydration makes it tough for your heart to pump enough oxygen to the brain. Drinking sufficient amounts of water ensures the flow of oxygen in your body.

3. You feel dizzy and fatigued

Lack of water can often lead to laziness and restlessness. It may also cause a rapid change in your blood pressure. Low or high blood pressures are stimulants of fatigue. Water gives you instant energy that wakes up your whole system, thus making you feel revitalised.

4. You have constipated bowel movements

Water is one of the top natural remedies for constipation or troubled bowel movements. If your fluid intake is low, you're likely to have stomach, gastric and bowel problems. The digestive system depends on water to help food move through both the intestines. It checks the functions of the digestive tract, while also keeping it flexible and clean.

5. You experience brain fogs and blackouts

Your brain cells and nerves react severely to water loss. You may start feeling a lack of concentration along with temporary memory loss. Blackouts and fogs are common when you have a deficit of water. You might even experience difficulty in carrying out cognitive tasks.

If you're experiencing similar issues, you must enhance your daily water intake. You can try carrying a sipper around, which allows you to keep a tab on your water consumption. To relish water as a refreshing beverage, you can infuse freshly chopped fruits and herbs in a pitcher of chilled water. This flavoured water also cleanses your body of all toxins and chemicals, thus keeping you fresh.

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5 Signs Your Body is Lacking in Water

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!

Health Benefits of Banana Peel

Bananas have multiple health benefits and are commonly available fruit. They possess a wide variety of vitamins and minerals like vitamins B6, A and C, Manganese, Potassium, dietary fiber, protein, iron, magnesium etc. What many people don't know is the banana peel which is usually thrown away, has multiple health benefits too. It's interesting to know what they are:

1. Whitens Teeth: If you rub banana peel for a minute, every day, for a week on your teeth, you will have naturally white teeth without having to visit the dentist.

2. Removes Warts: The cheapest and simplest method to remove warts and stop them from reoccurring is rubbing the peel of a banana on the affected area, or sticking it there overnight.

3. Treats Acne: Getting rid of pimples is as easy as massaging banana peels on the face and body for five minutes a day until acne disappears.

4. Rids of wrinkles: Mash banana peel and add an egg yolk to it. This mixture works as a great anti-wrinkle face pack. Apply it on your face and wash it off after five minutes. Banana peels are known to keep the skin hydrated.

5. Gives pain relief: This might come as a surprise but the banana peel is known to provide relief from pain. Just place the peel directly on the part that is paining and you'll get relief in about half an hour. You can also make a mixture of banana peel and vegetable oil to apply on the pain affected area.

6. Heals psoriasis: Applying the peel on the psoriasis affected area moisturizes the place and reduces itchiness.

7. Relieves of bug bites: It is advised to massage banana peel on mosquito bites to get immediate relief from pain and itching.

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You will be surprised to know of the many  benefits of a BANANA PEEL!

Why you must try kegel exercises for an amazing sex life!

Kegel exercise, also known as pelvic floor exercise, is the repeated contraction and relaxation of the pelvic floor, which is the muscular base of the abdomen connected to the pelvis. These simple exercises are proven to enhance the functioning of the pelvic organs and improve sexual health. How you ask? read on to find out.

Both men and women can improve their sex life to a great extent by practicing Kegels.

How does it improve sexual function in women?

 tones and strengthens the vaginal muscles that boost arousal

 causes a tighter grip during intercourse

 leads to more intense contractions during orgasm

How does it improve sexual function in men?

 allows for men to have stronger, long-lasting erections

 keeps the hips and pelvic region healthy

 leads to greater control over ejaculation

 prevents the occurrence of erectile dysfunction

How does kegel exercise betters sex life?

To get started on kegel exercises for a better and healthier sex life, follow these simple steps:

1. Locating the right muscles: the most important part of doing kegel exercises is locating the pleasure-maxing muscles in the pelvic region. This can be done by stopping urination midstream or blocking the passage of gas. Once you've successfully managed to identify the target muscles, kegel exercises can be done anywhere at any time.

2. Staying focused: it is important to stay focused on exercising the pelvic floor muscles. Easy breathing while doing the exercise and keeping from flexing other muscles in the abdomen and buttocks are necessary parts of the routine.

3. Sharpening the technique: practice tightening and releasing the pelvic floor muscles till you have perfected the technique, working up to a 10-second hold before releasing and relaxing for 10 seconds between each contraction.

Repeat daily

Get into a regimen doing 10 to 20 kegel exercises three times a day, holding each one for 10 seconds.

Kegel exercises will not only improve your sex life, but also combat disorders of the bladder and lower intestines. Plus, they've been proven to enhance orgasms, turning them into more frequent occurrences than before.

If you would like to consult with me privately, please click on 'consult'.
Related Tip: 5 Do's + Don'ts for a Healthy Sex Life

Why You Must Try Kegel Exercises for an AMAZING Sex Life!

With sedentary lifestyle, refined and processed food habits, obesity and diabetes is the new age epidemic. India, in fact, is being termed as the diabetes capital of the world given the huge rise in the number of cases over the last couple of decades.
There are well established risk factors for diabetes and if these can be managed, then the chance of delaying onset, controlling progress and containing complications are highly possible. Read on to know how simple things can be effective in preventing and managing diabetes.


Weight control: Obesity is the most important risk factor for developing diabetes. A person with normal BMI is 20 to 40 times less likely to develop diabetes than an overweight person. Losing about 10% of the excess weight can help prevent diabetes by more than 50%. Check with your doctor what should be the ideal recommended weight for you and draw up a routine (diet, exercise, etc.) that will help you achieve and stay around that weight range.
Exercise: All methods of exercise help in moving the muscles, which is drastically reduced given our sedentary lifestyle. Moving the muscle (as much and as often as possible) ensures they absorb more glucose and reduce the stress on insulin production. Something as simple as brisk walking for 30 minutes is good enough to reduce the chances of developing diabetes by 50%.
Don t be a couch potato: If watching television is your favourite pastime, it is time to change it. This puts people at risk of developing obesity, heart disease and diabetes. Also, watching television is usually associated with overeating, further adding to the risk of diabetes.
Fibrous foods: Eating fibrous fruits and vegetables as compared to refined and fried foods helps prevent diabetes. 
Whole grains vs processed foods: When you have to choose between a pizza and a bowl of brown rice, go for the latter.
Good fats vs bad fats: Polyunsaturated fatty acids are found in vegetable oils, nuts, and seeds and help control diabetes. Trans fats present in margarine and baked foods are best avoided.
Non-vegetarian foods: If you have a choice, pick fish and poultry versus red meat (processed or otherwise). The fish is rich in Omega-3 fatty acids and helps control inflammation.
Leave the whites: Get off white rice, white refined sugar and white flours. Include brown rice, brown or demerara sugar and wheat flour instead. 
Smoking: Quit smoking and you will note how beneficial it is in preventing diabetes. 
Alcohol: Moderate amount helps in effective functioning of the insulin.
If you have a family history or have risk factors, follow the above to prevent diabetes.

Diabetes - 10 Easy Steps To Help You Prevent it 

At present 3 out of the 5 people are suffering from diabetes and it is the 7th leading cause of death worldwide. Moreover, it is no more restricted just to adults and affects children as well. Diabetes is a metabolic disease resulting in increase in the level of glucose in the body. Glucose is a source of energy for the cells making up the muscles and other tissues in the body. But if the level of glucose goes up, it shows the sign of danger. Diabetes is of 2 types: 

1. Type 1: body fails to produce insulin.
2. Type 2: Body fails to produce enough insulin which is required by the body.

There are no definite signs of diabetes. It simply varies from person to person. In many of the cases it goes unnoticed. Such signs are as follows:

1. Sudden weight loss: You might experience a sudden weight loss of 5 to10 kgs within a month. This happens when sugar metabolism ceases very quickly.  Insufficient insulin prevents the body from taking in glucose in the body cells from the blood to use as energy. In such a scenario the body starts burning fat and muscle for energy. This results in weight loss.

2. Intense hunger: The cells in your body might not get enough energy either due to absence or improper functioning of insulin in your blood. This makes you hungry quite often.

3. Excessive urination and thirst: Due to diabetes, the glucose level in the body goes up. The kidneys are overloaded with the burden of working overtime for filtering and absorbing the excess glucose in your body. The excess sugar, which the kidney cannot store is excreted out of your body. This makes you urinate frequently.  Due to frequent urination the body gets dehydrated which makes you feel thirsty more often.

4. Blurred vision: Due to the high level of glucose in your body tissues gets pulled away from the lens of the eyes. This results in vision issues. If not treated on time, it may even lead to blindness.

5. Increased fatigue: The cells in your body might not get enough energy either due to absence or improper functioning of insulin in your blood. This makes you restless more often and you may even feel too weak to do your regular activities.

If you notice any of these signs, get the level of sugar in your checked and take the required remedies. It is good to get it treated as early as possible rather than facing immense trouble in future.

5 Common Signs of Diabetes That Often Go Unnoticed

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