India's Republic day defines the most significant fight for human rights. Our nation's leaders fought bravely to achieve the freedom of fundamental human rights.
In today's world, what does independence really mean? Independence means being able to look after oneself. But the corporate competition is so severe that many of us often put self-care on the back burner or look for shortcuts when it comes to eating and lifestyle choices. It is common considering the kind of fast-paced life we lead. Because we often forget to maintain a work-life balance, we suffer its consequences too! let's change the scenario.
Because independence begins by choosing yourself, choose yourself by making a few lifestyle changes & indulging in healthy eating.
Here are some simple yet effective ways to upgrade a self-care routine that will deliver outstanding results!
Healthy eating or food habits are the foundation of both health & wellness. Food is essential in building our immunity to fight viruses, harmful bacteria, and infections. Some of the best immunity booster food options are citrus fruits, yoghurt, spinach, garlic, ginger, and broccoli. Nuts like almonds, cashews, and hazelnuts are a great source of zinc, iron, & folate.
Because of a fast-paced lifestyle, we often prefer food that's easy to eat on the go and does not take as much time. But it is one of the most harmful habits that have the power to hamper our health!
Eating in a hurry and eating highly processed or junk food frequently is terrible for overall health. Try taking a break to have a meal without any distractions. It may be impossible for many with hectic schedules and deadlines to meet, but it is an absolute must! Try to have at least one meal, preferably breakfast or dinner, without any gadget in sight.
And as for the on-the-go meals, one of the safest options is to meal prep! Shop for fresh groceries that can be included in the feed or consumed as a snack. Plan out the entire week's quick bites.
Meal prep is a highly used practice by many individuals or moms who want to save morning time. You can find many recipes to help you plan meals with ingredients to suit your nutritional needs and preparation time. Many yummy, healthy, and light recipes cater to all diets or dietary restrictions.
Ideally, the ingredients used in a meal should include an adequate amount of nutrients and minerals.
Let's have a better understanding of the nutrients present in food:
Carbohydrates fuel the heart, muscles, kidneys, nervous system and brain. They are the primary source of your body's energy.
Bread, rice, cereals, legumes, dairy products, and fruits such as apples, bananas, & berries are excellent sources of carbohydrates.
Protein helps accelerate metabolism, lower blood pressure, increase muscle mass, and is suitable for your bones.
Lean meat, poultry, fish or seafood, eggs, and dairy products are protein-packed. Those who follow a plant-based or vegan diet can turn to tofu, beans, lentils, nutritional yeast, and green peas. There are plant-based proteins available in the market. Plant protein is derived from lentils, chickpeas, peanuts, almonds, spirulina, quinoa, green peas, nuts and soy. You might want to take a quick look at the ingredients list to be extra sure, or better yet, consult a dietician before consuming any protein supplements.
An adequate amount of fat is essential in a balanced and healthy diet. Vitamins A, D, & E are fat soluble, meaning they can only be absorbed with the help of fat.
Avocado, fish, seeds, olive oil, eggs, beans, and ground flaxseed make excellent good-fat sources.
Vitamins support cardiovascular health, bone health, and the immune system too. If you wish to age healthy with solid eyesight, less anxiety or stress, and a good working body, do not skip vitamins!
Vitamins are available in citrus fruits, red or green peppers, potatoes, berries, and leafy vegetables. As you notice, all these are colourful food items; that is why a rainbow salad is considered a vitamin-rich food.
Healthy bones, muscles, heart and a functioning brain are all because of minerals. Minerals also help make enzymes and hormones.
Foods rich in minerals are meat, cereals, fish, milk, poultry, vegetables, fruits, and nuts
Fibres are necessary for healthy bowel movement, cholesterol, blood sugar, and weight management.
Apples, dried fruits, whole grains, popcorns, broccoli, and beans are rich sources of fibres.
Yoga is one of the oldest forms of exercise and is still considered the most effective. There are many benefits to Yoga, from mental health to physical and internal health as well! The roots of Yoga reside in India. The origins can be traced back to 5000 years ago in northern India.
Here are some fantastic benefits of Yoga that you should know:
Consider a few yoga exercises early in the morning to set a positive mood for a productive day. A few asanas before bedtime may help you stretch sore muscles and ease your mind into a peaceful night's sleep. It is a therapy that stimulates muscle function and the mind as well.
Starting the day with yoga asanas is any day better than scrolling through social media. Early morning yoga asanas will allow you to connect with your inner self. It is vital to spare a few minutes to reflect on your inner self, which can help you have a clear perspective of everything that is going on in your personal or professional life.
On some days, you may feel mentally or physically tired and have a mind block; this can only mean you need to disconnect from everything around you. All these cues are your signs of taking a break and connecting with your inner self.
Yoga can prove to be a fantastic exercise to self-reflect and can help you achieve peace of mind.
Here are some yoga asanas for stress management:
Begin with a Mountain pose (Tadasana) with your hands at your hips. Bend your knees and fold your torso over your legs, hingeing from the hip & not the lower back.
Your hands may land on the floor. It is okay if they don't. Inhale and exhale gently by pressing both legs straight. Lift the kneecaps and slowly spiral your inner & upper thighs back. Without rounding your back, extend your torso back on exhalation. Extend your head towards the ground by lengthening your neck. Draw your shoulders back towards your hips. This asana helps calm the mind and relieve stress. This pose also helps stretch the hamstring, hips, and calves too.
Get on your hands & knees. Align your wrist underneath your shoulder and knees underneath the hips. Inhale and get into cow pose, lift the sit bone, and press your chest forward, allowing your belly to sink. While lifting your head, relax your shoulders and gaze straight ahead.
Exhale and move to the cat pose while bending your spine outward, tuck in your tailbone and push your pubic bone outward.
Let your head down to the floor but do not force your chin to the chest. Ideal for those with back pain, the cat-cow pose helps to improve posture. The rhythmic inhaling and exhaling will help de-stress too.
Be seated on a yoga mat with your legs extended outward.
Cross your legs
Straighten your back
Relax and position your arms
Relax your neck and gaze forward
Repeat
This calming and relaxing pose improves posture, manages stress, and helps meditate.
Head to knee forward bend:
Start in a sitting position with your legs extended long. Place your hands behind the hips, flat on the mat. Inhale deeply, and pull your right knee toward the body. Exhale and reach for your toes with your fingertips to the sky.
This pose stretches your hamstring, groin, and spine and relieves stress. Head-to-knee pose benefits in reducing anxiety, fatigue, and mild depression.
Lay down at the centre of your mat. Bend your knees parallel to your feet at the hip distance apart. Move your feet closer to your hips. Press down firmly and inhale to raise your buttocks by lifting from the pubic bone.
Clasp your hands on the floor, and get on your shoulders. Finally, exhale and release your hands while slowly lowering to the floor. Let your backrest be in the natural pose.
Ideal for those who spend long hours in front of a desktop, as this pose helps relieve lower back pain. Bridge pose helps stretch the abdomen, shoulders, and chest and strengthens the back muscles, glutes, thighs, and ankle.
Lay down on your back. Put your arms alongside your body, slightly away from the torso. Place the legs a few widths apart. Once you have set up your limbs, release the tension in them. Breath naturally.
The corpse pose helps calm the mind & body too. This pose is excellent for helping manage the nervous, digestive, and immune systems.
Kneel on your yoga mat, resting your hip on your heels. Bend forward and lower your upper body on the thighs and exhale. Rest your forehead on the mat while relaxing your neck.
Relax and breathe. The child's pose helps stretch thighs, hips, spine, and ankles. Doing this pose also increases blood circulation to your head too.
Yoga exercises are considered to be one of the low-impact regimes with higher chances of a positive result. There is no age bar for Yoga, and you can practice it well under professional supervision. Pregnant women, elders, or individuals with physical ailments can safely perform Yoga with medical and professional care. It is wise to consult a doctor who is well informed about your health.
Many individuals may not find time to exercise in Yoga daily; in that case, many online classes offer home workout plans. But be sure to only invest in certified yoga classes that are reliable.
Yoga exercises are considered to be one of the low-impact regimes with higher chances of a positive result. There is no age bar for Yoga, and it can be practiced well under professional supervision. Pregnant women, elders, or individuals with physical ailments can safely perform Yoga with medical and professional supervision. It is wise to consult a doctor who is well informed about your health.
Many individuals may not find time to exercise in Yoga daily; in that case, many online classes offer home workout plans. But be sure to only invest in certified yoga classes that are reliable.
Sometimes the body's ability is lacking when it comes to filtering and absorbing vitamins and minerals from food sources. And it can result in deficiencies that hamper internal health resulting in hair fall, dull skin, brittle nails, weaker bones, and so much more! Nutrition supplements are a fantastic source to get nutrients in the body.
That's why it is crucial to include supplements that will ensure your body's nutritional needs are met daily. Daily multivitamin supplements are an excellent option to?fulfill your body's nutritional needs. There are many dietary supplements available on the market to choose from.
Especially for women who pass through so many phases of life that compromise physical and mental health, it is necessary to prioritise health.
Chicnutrix Beautymins is one of the best multivitamins for everyone. It has 26 multivitamins, minerals, and antioxidants that strengthen hair & nails and protect skin from daily damage. The best feature of Chicnutrix Beautymins is that it's in effervescent form. All you have to do is pop a tablet of Chicnutrix Beautymins in a glass of water, let it fizz, and once the fizz settles, drink up! As we all know, water-based supplements are easily absorbed by the body, so it won't be long before you start noticing a few changes. Chicnutrix Beauty and Wellness supplements are designed to be fast-absorbing and use Swiss original formula. There are no side effects unless you are allergic to a particular ingredient.
Remember, healthy habits should be part of everybody?s lifestyle. Because having your priorities sorted with the right choices can help you truly be independent! Along with a balanced diet, regular exercise, and nutritional supplements you can lead a healthy life. Choosing yourself is not selfish, it should be a necessity and not guilt!
Health and Fitness enthusiast
Soumil is really passionate about health and fitness. He provides great insight on various trends about health and fitness. By writing about these topics he try to provide key insight on diet and e... Read More
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