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Be Energetic

Hello my dear lovelies!!! Firstly, Thank you so much everyone for that overwhelming response and love for all my previous blogs 😍.Your Appreciations are what make me to put all those extra efforts and continue to write. And now Jumping onto this week topic ,which gives insights on ” How do we stay Energized all day long!! “. Sounds pretty interesting stuff , isn’t it ? so let’s get deeper and know the secret of staying Energetic for longer than we think. Hearty and Warm Welcome everyone!!

we all might have wondered about what could be reasons behind getting tired easily even by doing very little or sometimes by nothing at all. This is one of the common problem for people of this generation . we often feel restless and tend to procrastinate things for other day and thereby not sticking to the Scheduled plan .

Fatigue or extreme tiredness is a common symptom of several conditions and serious diseases, but in most cases it is caused by simple lifestyle factors.Thus by making few adjustments in our Lifestyle , we can probably suppress tiredness and feel Energized.

So, brace yourself as I am going to share below on how to overcome Fatigue and drive ourselves Energetic all way along .

Soak yourself in Sunlight

Natural light is the strongest factor which controls our circadian rhythms(roughly known as Sleep-Wake Cycle which repeats after every 24 hrs). First, start the day by spending some time out of the house or doing Surya Namaskar in glory Sun. It’s a great way to start the day for many reasons. Melatonin – the hormone which induces sleep – will decrease in response to the sunlight. Getting some sun lets your body know that it’s time to wake up and get going.

Start the Day with Protein

Next, prepare yourself a breakfast that will help keep your energy levels up for longer. In the morning, select foods that are rich in protein, like eggs, yogurt and nuts. Protein and whole grains take longer for your body to break down into energy. This helps prevent a crash later in the morning like that caused by a breakfast full of simple carbohydrates and sugar. Plus, protein boosts your ability to concentrate and be productive. Eating foods full of protein for snacks, and throughout the day, also help keep you feeling rejuventated.

Exercise Outside

You know your body. There is likely a time of day when you feel more tired. Instead of lying down, you could try getting up and moving at that time of day. A brisk walk outside is the best way to wake your body up and recharge. As an added bonus, exercising in fresh air and sunshine boosts mood-lifting endorphins, the immune system and the metabolism.

Stay Hydrated

Fatigue can be caused by dehydration. So, to feel more active during the day, be sure to drink water. Doctors recommend 8 glasses of water per day. Try keeping a large water bottle on hand as a reminder to stay hydrated and start each meal with a big glass of water. This will give your body what it needs to stay energized at all hours.

Try a Power Nap

Some people find it helpful to take a short 20 to 30-minute nap in the afternoon. It can help you to recharge and be more alert for the rest of the day. It be tempting to sleep for longer, but power-nap proponents say that it may have the opposite effect and leave you feeling more tired than before. Sometimes longer daytime naps can also negatively impact your ability to fall asleep at a decent hour that night.

Get Plenty of Rest

It’s not possible to feel good during the day if you haven’t slept well at night. But getting the recommended 7 to 9 hours of sleep is difficult for some. Good Sleep hygiene can help.

  • Try to go to bed and get up at the same time every day.
  • Set up a nightly routine which will help you relax naturally at the end of the day. Consider a warm bath, relaxing stretches, meditation and reading a book.
  • Avoid electronics and screens for 30 to 60 minutes before bedtime.
  • Make your bedroom a sleep-inducing environment; it should be dark and cool.

Limit Caffeine

It’s true that coffee and other caffeinated drinks give you a jolt of energy, but it can also cause you to feel even more tired when it wears off. Caffeine is a stimulant but doesn’t have a long-lasting effect and can create dependency. As your body feels the effect less and less, it will crave more caffeine. Additionally, caffeine tends to increase stress levels, make you feel anxious, cause headaches, contribute to high blood pressure and make it more difficult to relax and fall asleep at nighttime.

Laughter is a Great Energy Boost

Laughter’s a proven stress-buster, but studies suggest laughing can boost energy levels, too. When you laugh, your body increases its oxygen intake and releases endorphins.Among many other positive effects, these two things can provide you with a quick, refreshing boost of energy.

Think fast

It may not sound so easy when those eyelids are drooping, but making the brain work a little quicker may help the body follow suit! Thinking faster (i.e. reading at a quicker pace, brainstorming in a group, or learning a new concept) made one group of study subjects feel more energized.

Do something interesting

Plan to do the most engaging or interesting task of the day during the sleepiest time of day (typically around 3pm). One study found that being interested in a task makes it significantly easier to stay awake (despite an energy lull).

Additionally , you can also stay active by following healthy habits and quitting the toxic ones.Remember , the world belongs to those who are Energetic .

Hope you find my blog informative and interesting . Please do Like , Share and comment to come up with many more like this 💕💕

Untill Next Thursday!

With Lots of Love!!!

Devika Vamsi Bhupathi.

Featured

My First Blog Post

Introduction

Be yourself; Everyone else is already taken.

— Oscar Wilde.

This is the first post on my new blog. I’m just getting this new blog going, so stay tuned for more. Subscribe below to get notified when I post new updates.

I am So excited for being able to make my way to Blogging finally:)

Ever since i heard and learned about what Blogging is (and i still continue to learn) my heart says i should give it a try no matter what. Nevertheless to say i am so afraid to share my views and even more perplexed on how to start and its whereabouts

So Let me quickly introduce myself before i actually dive into some serious topics.

I am Sri Lakshmi Devika working as IT Professional in reputed MNC company through campus recruitment.I am a person who easily gets bored of by doing repeated stuff and i love to change the way who am i and experiment with all my fears and make a learning out of things i do at instinct. Needless to say I love Writing and reading Novels all the time. I wanted to be creative even in tiny thing we do . But I also say I am such a confused sperm and finds it pretty hard in decision making . The philosophy i follow is

Love the thing you do or Do the thing you Love and no where in between after all we can only live Once on that matter

And my blog as name suggests “Health By You” includes how we can lead a healthy lifestyle by taking some measures in our every day activities. I was so worried about how people these days take health for granted which is on the other hand is utmost thing for our living . So i wanted to create awareness among people about How health can be maintained and controlled by Our own selves without handing over to medicines .

Remember if you dont take time to care of your health today , you may be forced to take medicines to take care of it .

As i strongly averse the use of healing ourselves with medicines , I would list down tips to lead healthy and happy lifestyle in a more natural way.

So cheers and welcome all to my new blog and hope we share good camaraderie:)

I will see you all Soon..!!

Regards,

Devika.

Lifestyle and its Types

Lifestyle is a way of life established by a society,culture,group or individual.This includes patterns of behavior,interaction,consumption,work,activity and interests that describe how a person spends their time

Lifestyle is the physical, psychological, social, and economical, values, interests, opinions, and behaviors of a certain individual, group or community. It is how they live their life. People around the world have different kinds of lifestyles, like healthy to unhealthy, or active to inactive.

Some people just go with the flow of how their lifestyle will be. Basically, if you don’t care for yourself then you might just end up with having random lifestyles. Nowadays we are all busy with work together with our social life, and because of that, we lose track of how our lifestyle is. So we always have to keep in mind of ourselves, our body, our mind.

If you are wanting to live a certain lifestyle, but some requirement for that lifestyle doesn’t fit you, you tend to stay in that lifestyle of yours, which will still lead you to remain in that lifestyle you were in – whether it is bad or a little good. But sometimes it depends on the person of what lifestyle fits for him or for her.

Identifying your primary and secondary lifestyle types will help you understand what makes you tick, and to design a life for yourself which targets your most significant sources of satisfaction and meaning.

Active lifestyle

If you are a hyperactive, outgoing, or a person who loves to always become busy or productive, this lifestyle is for you. An active lifestyle consists of having exercises daily, socializing with people, join groups or clubs in your neighborhood, and an active and healthy body and mind.

Having an active lifestyle doesn’t mean you should overuse your body or mind — keep in mind your body or mind, don’t drain your energy.

Adventurer lifestyle

The Adventurer gets their satisfaction from memorable experiences, which usually involve some combination of travel, being in the great outdoors and the natural elements, exploring, learning, experiencing new or foreign things, and physically active pursuits.

Adventurers love to experience anything which gives them an adrenalin rush, a sense of freedom, or heightened sensory stimulation.  They are brave and curious, and not afraid to try new things.  They are competitive, but not necessarily against others, as they may see themselves as their own competition, having to beat their own high standards and set their own challenges.

Healthy lifestyle

A healthy lifestyle is close and fitting with an active lifestyle. In order to have a healthy lifestyle, you should choose your food, avoid junk foods, saturated fats, and sugar. Eat healthily. Have a diet and don’t overeat since it is not and never healthy plus it makes your kidney tired, which is not healthy too. Have a daily exercise like yoga, just simple exercises to keep your body and mind active and fit. Avoid bad habits and be a responsible person for your own body.

The Creative

The Creative is someone who gets their satisfaction out of imagining things and then making what they have imagined a reality.  For example, they may be an artist who gets images down on paper or canvas, a writer who gets words onto the page, a choreographer who creates a beautiful dance, or an architect who delivers an aesthetically pleasing combination of structure and materials that sits well in the landscape.  They are also idea generators and problem solvers, and their creative process may equally apply to less tangible things such as conflict management or turning around failing businesses.

Creatives take great satisfaction from the process of creation, of imagining something and then implementing it in a way which accurately reflects what they saw in their mind.

Nature-Lover Lifestyle

The Nature-Lover is someone who finds their satisfaction in appreciating and feeling connected to the beauty of the natural world.  They love to be outdoors in the fresh air, soaking up the wonders of nature.  They appreciate the aesthetic qualities of nature – the textures, the colours, the scents and sights, and this is often reflected in their clothing, their homes, and their diet.  They are fascinated by the patterns and intricate details of plants, animals, insects, trees, clouds, and rocks.  They love to collect natural artefacts such as shells, stones, fossils, insects.

The Nature-Lover feels most at home in natural, earthy clothing such as wool, suede, cotton and linen.  Of all the types, the Nature-Lover is most likely to be described by the people who know them as a ‘hippie’, a ‘tree-hugger’, or for women, an ‘earth mother’.  Nature-Lovers are usually animal lovers, and the type most likely to have pets.

Bohemian Lifestyle

If you are an artistic, spiritual, musical person, this lifestyle fits you. To have a bohemian lifestyle you will tend to travel a lot, seek adventures, make time for you spiritual culture, artistic performances, and musical desires. You unleash the beast and go party, be an outsider, put in some boho outfits, and make a lot of friends.

Academic Lifestyle

The Academic has an unquenchable thirst for knowledge and learning.  They get their satisfaction from language-based activity (reading; writing; and the sharing of ideas), or from abstract, mathematical or scientific concepts and theories.  Academics communicate best in writing, because they need to see things in words, numbers, equations or symbols on the page to really absorb, understand and develop ideas.

Academics are avid readers, mostly of non-fiction because of the pleasure of learning something.  They are usually very emotionally invested in their typically large book collection.  The Academic is usually an introvert, who lives vicariously through their own imagination.  They may not be comfortable in large social gatherings, stereotypically preferring to be at home with a good book.

Provider lifestyle

The Provider gets their satisfaction from making other people happy, especially their own partner and children.  Providers make the best stay-at-home parent, because they get satisfaction out of creating a happy home environment.  They may have a soft spot for animals, children and people in need.  They like to fuss around people and look after them.  When providers have jobs, they tend to be jobs that mimic the home-making parent role, such as teaching, catering, health or social care, pastoral roles, or jobs caring for animals.  They tend to like job security.  Providers are often good cooks, and have good DIY skills.  Providers are peacemakers.  They like to maintain happy, stable and calm home and office environments, and are quick to mediate any disputes, because they are at their happiest when the people around them are happy and content.

Solo lifestyle

For people who want to live solo or incapable of not having anyone to be with them, mostly the very independent people. In solo lifestyle you will learn a lot like how to be much more responsible, you’ll learn to entertain yourself, you can do anything you want with no one judging you or controlling you, and you discipline yourself. Having a solo lifestyle is not lonely, you can still have friends of course, and who knows one day you might move on, on having a solo lifestyle if you meet the right person for you.

Hope you like this topic on “Different types of Lifestyles“. Please do leave a comment below on your favorite lifestyle and which one is yours..!!!

Untill Next Thursday!!

With Lots of Love!

Devika Vamsi Bhupathi.

High Fiber Foods

Hello my dear lovelies , I am so glad to connect with all of you with super topic for this week — “All you need to Know about Fiber and its importance in our Food intake“.If you determine to be healthy , then its important to be conscious about what you eat and what does it contain and how it can add up for being healthy. We are what we eat and paying little attention on our eating habits , we can control majority of diseases.

Since, Food is a massive subject, its impossible to cover everything in single blog .So to keep it simple and effective, this blog is solely dedicated for one of most important and essential nutrient for our body — “Fiber“.

What is Fiber ?

Fiber, also known as roughage, is the indigestible part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.

Fiber comes in two varieties: insoluble and soluble.

Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.

Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.

Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.

Eat more fiber. You’ve probably heard it before. But do you know why fiber is so good for your health?

The health benefits of fiber :

Dietary fibre is important for our digestive health and regular bowel
movements.Fibre also helps you feel fuller for longer, can improve cholesterol
and blood sugar levels and can assist in preventing some diseases
such as diabetes, heart disease and bowel cancer.

Digestive health : Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass. This can help relieve and prevent both constipation and diarrhea. Eating plenty of fiber can also reduce your risk for diverticulitis (inflammation of the intestine), hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome (IBS).

Diabetes. A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes,eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.

Cancer : There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.

Skin health : When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin.

Heart health : Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating a diet high in fiber can improve cholesterol levels by lowering LDL (bad) cholesterol. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke. Fiber can also help to  lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.

How much Fiber we need on everyday :

Gender (over 18 years) Acceptable intake
Males 30g per day
Females 25g per day

Fiber Rich Foods :

So, now that are you interested to know about foods that are rich in Fiber, right ?Let’s jump directly to check those 30 foods (which we can find easily in market) that contain fiber adequately:

  1. Broccoli : A cup of cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It also provides fiber and is low in calories.
  2. Sweet potatoes : They are a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C.
  3. Beetroot : Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. 
  4. Onion : High in Vitamin C, onions are a good source of dietary fiber, and folic acid. They also contain calcium, iron, and have a high protein quality. They are low in sodium and contain no fat. 
  5. Cabbage : It is high in Fiber along with Vitamins C, A, K and micronutrients like Magnesium, calcium,protein, potassium.
  6. Cauliflower : Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, that is essential for learning and memory, and many other important nutrients.
  7. Carrot : Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.
  8. Okra : It’s low in calories and has a high dietary fiber content. Okra has been suggested to help manage blood sugar in cases of type 1, type 2, and gestational diabetes.
  9. Egg Plant : A serving of eggplant can provide at least 5% of a person’s daily requirement of fiber, copper, manganese, B-6, and thiamine. It also contains other vitamins and minerals.
  10. Popcorn: It is high in dietary fiber, rich in complex carbohydrates, and are low in fat, making popcorn a way better snack than anyone originally thought.
  11. Corn : Corn offers several health benefits beyond its vitamin and mineral content. Depending on the color, corn is rich in a variety of antioxidants and beneficial plant compounds that protect against disease.
  12. Almonds : Every one-ounce serving (about 23 almonds) provides 6 grams of protein and 4 grams of fiber, plus vitamin E ,magnesium ,riboflavin and potassium. In addition, almonds are a low-glycemic index food.
  13. Pistachios : Pistachios are also rich in potassium,Vitamin B6,high in Antioxidants and lowers cholesterol and blood pressure.
  14. Coconut Meat : Coconut meat is particularly high in calories, saturated fat, and fiber. It also contains a variety of minerals, including manganese, copper, selenium, phosphorus, potassium, and iron.
  15. Strawberries : They’re an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium.Strawberries carbs consists mainly of fibers and simple sugars. They have a relatively low GI and should not cause big spikes in blood sugar levels.
  16. Blackberries : Blackberries offer many health benefits, including full of vitamins and minerals like C, K, manganese and high in fiber.It may boost brain health.
  17. Pumpkin Seeds : Pumpkin Seeds are a rich source of antioxidants, magnesium, zinc, and fatty acids that are excellent for your heart health. It helps to maintain weight due to fiber content and improves sleep quality.
  18. Sunflower Seeds : Sunflower seeds may help lower blood pressure, cholesterol and blood sugar as they contain vitamin E, magnesium, protein, linoleic fatty acids .
  19. Walnuts : Walnuts are low in carbohydrates and good for you. A one-ounce serving (7 walnuts) provides 183 calories of healthy fat, protein, and vital nutrients
  20. Dates : Dates help maintain bone mass and serve as brain booster.It can help reduce blood pressure and are rich source of antioxidants. 
  21. Banana : Bananas are respectable sources of vitamin C, Manganese ,Potassium .Banana is loaded with fibre, both soluble and insoluble. Beneficial for Heart Health and eases in Digestion. Powerhouse of Nutrients. Helps to lower Blood Pressure and Anaemia.
  22. Chickpeas : Chickpeas contain a moderate amount of calories and several vitamins and minerals. They’re also a good source of fiber and protein,which has a variety of health benefits, ranging from weight management to bone health.
  23. Chia Seeds :  Chia Seeds contain large amounts of fiber and omega-3 fatty acids, plenty of high-quality protein, and several essential minerals and improves gut health.
  24. Tomatoes : – They are also a great source of vitamin C, potassium, folate, and vitamin K. They are especially also beneficial for skin health, as it may protect against sunburns.Tomato products also reduce your risk of heart disease and several cancers.
  25. Apple : Apples  contain antioxidants, vitamin C, fiber, and several other nutrients that may boost heart, brain, and digestive health. They lower the risk of diabetics and helps to prevent Cancer
  26. Avocado : Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.
  27. Sesame Seeds : Sesame seeds are high in magnesium, which may help lower blood pressure. Additionally, their antioxidants may help prevent plaque buildup.
  28. Spinach : Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and fibre as well as being a good source of manganese, magnesium, iron and vitamin B2.
  29. Raddish : Rich in dietary fibre content, radish is helpful in effective digestion that keeps the gut healthy.It also keeps the roots of hair strong and smooth
  30. Figs : Figs contain protein, fiber, and iron, among many other properties like anti-inflammatory, cell-protective,fat-lowering and antioxidant.

And the list just keeps on going really long .But above listed foods are easy to find and we will use in our everyday life .So next time , when you are eating any of them know about their nutritional value and don’t forgot to enjoy your meal as much as you can.

Hope you find useful information on Importance of fiber and foods that are rich with Fiber.If so , please do Like, Comment and Share to encourage more content to deliver.

Untill Next Thursday!!

With Lots of Love💖💖

Devika Vamsi Bhupathi.

Good habits for Healthy You😊

Hello my dear Lovelies, I am here with another exciting topic for this week which is something we heard a lot about since childhood — “Good Habits” for healthy You!!! As we are spending good amount of time in our quarantine home, often we end up having more free time than on usual days . So , it’s great to best utilize the time effectively and build Healthy Habits and declutter those toxic routine pattern as well. I am pretty sure that everyone of us have thought about incorporating new lifestyle or making modifications in existing habits at some point of time but failed to do so due to poor time management skills or with busy schedules .Now that I feel its important for everyone to Pause these moments from our everyday life and reflect upon ourselves to make improvements in a more Healthy Way.!!

Importance of habits in our Life:

A habit is a routine or behavior that is performed regularly and in many cases , automatically. Small and consistent habits will ultimately lead to unimaginable results over long run.Building habits in the present allows you to do more of what you want in the furture.In this way, the process of building habits is actually the process of becoming yourself. And the Process of becoming the best version of yourself requires you to continuously edit your beliefs , and to upgrade and expand your identity.The most practical way to change who you are is to change what you do now.

Committing to healthy behaviors is one of the most rewarding gifts you can give to yourself, as well as to those around you. By taking care of your health, you are able to serve as a role model to your family, friends and co-workers.

Effective Habits of Healthy People :

Following is a handy list of 20 habits that will help you maintain your health and wellness:

  1. Build your plate around healthy choices : Start by filling half your plate with fruits and vegetables. Fill in the rest of your meal with a selection of proteins, whole grains and dairy. ChooseMyPlate.gov makes it simple by offering suggestions of food serving sizes, health benefits, and tips for each food group.
  2. Create a Morning Ritual: Maybe you like to go for a run. Or, maybe you like to meditate or enjoy a healthy breakfast. Whatever it is that makes you feel supercharged, kickstart your day with that habit. Establishing a meaningful morning ritual helps you start your day on a positive, proactive note. Having a structured start to your day instead of rushing to make up for the lost time also helps eliminate stress, mental fatigue and enhances your productivity
  3. Stay Hydrated: Water, clear non-caffeinated beverages, and food all count toward your daily fluid intake. Avoid sports drinks or sodas with high sugar content and select water-rich fruits and vegetables for snacks. Begin each morning by drinking a full glass of water and continue the trend throughout the day, including at mealtimes. Research shows that on an average Men and Women should aim to drink at least 4 to 5 litres of water per day. Drinking fluids throughout the day versus all at once will help your body cells absorb the water gradually without adding stress to your kidneys.
  4. Limit alcohol intake: If you drink alcoholic beverages, the Dietary Guidelines for Americans suggest you do so in moderation―no more than one drink per day for women and no more than two drinks per day for men. Excessive or binge drinking leads to numerous immediate and long-term health risks.
  5. Avoid/quit tobacco usage: No list would be complete without acknowledging the innumerable reasons why the use of tobacco is unhealthy. If you are a smoker, it’s likely you will find this habit one of the hardest to change. Talk with your company about tobacco cessation programs. Additionally, seek out resources and support from the anti -tobacco addiction programs.
  6. Follow the 80/20 rule: The Pareto’s Principle or the 80/20 rule means that in any situation, 20% of the tasks yield 80% of the results. So you can maximize productivity by investing most of your time and energy on those specific tasks that will create the biggest impact. Once you’ve finished those tasks, you can focus on other activities that are on your to-do list.
  7. Walk more: Opportunities to walk are everywhere we turn―whether that means taking a 10-minute walking break at the office or choosing stairs over elevators. These short increments of activity can increase blood flow; releasing hormones that help us manage stress, increase alertness and burn calories.
  8. Choose physical activities you enjoy: Experts suggest adults should set a goal of at least 30 minutes of moderate-intensity activity each day of the week—whether that means 30 minutes at a time or broken into 10-minute intervals three times per day. Find an activity that you enjoy doing, and you will look forward to exercising.Discover and create your fun way to exercise and do it joyfully without feeling compulsion to do so.
  9. Wash your hands: The number one way to minimize the spread of germs is by thoroughly washing your hands. It’s the simplest step toward limiting infection to you and to others. Using soap and water remains the most effective method of hand washing. When soap and water aren’t readily available, an alcohol-based hand sanitizer (with at least 60% alcohol) is the recommended back-up plan.
  10. Develop healthy sleep habits: Adhering to a sleep schedule or bedtime rituals can reinforce your body’s “sleep-wake” cycle, such as consistently going to bed and getting up at the same time every day. The addition of relaxing rituals, such as reading a book or listening to music, also allow your body to wind down at the end of the day.
  11. Journaling : Make a habit of Jotting down your thoughts regularly .It’s even good idea to carry book and pen with you every time to note down any of your important thoughts which we may otherwise forget.Also it helps to boost our creativity and increases productivity.
  12. Be Grateful : Expressing gratitude is one of the finest things you can do .It makes you humble and know your worth. Learn to appreciate more and complain less to lead a peaceful life.Prepare a list of 5 things that you are grateful for everyday and you can notice the positive vibes in your life.
  13. Celebrate Your Wins : Often times , we concentrate on bigger things and we tend to forgot the hard work we put on to achieve small ones. To reach our destination , its important to enjoy the journey at every milestone to keep our spirit alive.
  14. Read Regularly : Reading is the powerful way of transforming yourselves into better ones. If you have trouble starting any book , you can always start small as simple as 1 or 2 pages a day regularly and gradually improving . Choose your favorite topic or genre and there are plenty of books available online and offline to kick start with no excuses . You can gather enormous knowledge and helps us to expand your perspective in a better way.
  15. Save 30% of your income : Okay, if you can’t save 30%, then save 10%. It’s not so much about the amount you save, but how often you’re saving. Cut out purchases that you make daily or weekly. When you save on the small things, you can slowly but consistently grow your investments,your emergency fund, and the money you have set aside for big purchases or milestones. Small changes can help you be ready for anything life throws at you.
  16. Set goals and work toward achieving them: Use S.M.A.R.T (Specific,Measurable,Achievable,Realistic,Time-based)when setting your goals in order to provide specific direction and achieve measurable results. These are the kind of goals that you are more likely to adopt as part of a long-term commitment to better health and wellness. Review your goals on weekly basis and measure your progress.
  17. Give love freely : People treat their love like it’s a depletable resource. It is actually not. Love never ever runs out. You can give away as much as you like, and you’ll still have more,infact it only increases as you keep on sharing. So give away some of your love every single day. Don’t worry about keeping score, and stop expecting something in return.
  18. Be present : So many of us are so focused on “what’s next” that we forget to enjoy the present moment. We’re always waiting until we achieve something else. “I will be happy then,” we think. This is one of my biggest pitfalls. We need to remind myself every single day that I should enjoy the now.Whenever you feel stuck in the future, find a trigger that brings you back to the present moment.
  19. Invest in self-care: Taking some time off to unwind can do wonders for your mood, mental health, and self-esteem. Do at least one thing every day that makes you feel good. Listen to music, spend time on your favorite hobby, take a long bubble bath, or prepare a nice meal. Whatever floats your boat!
  20. Learn Something New :New skills help keep your brain healthy. Sign up for a dance class or a creative writing workshop. Better yet, master a new language. The mental work it takes can slow the signs of aging and may even delay the effects of Alzheimer’s disease.

Developing these habits require determination, oodles of patience and constant effort. Maybe it’ll take just a few weeks or maybe more than a year, it doesn’t matter how long it takes to build the habit as long as you don’t give up.

The key to maintain any habits longer is to get your pride involved in doing it and then you will fight tooth and nail to maintain your habits.Ultimately , it is your commitment to the Process that will determine your Progress

“You only get what you repeat doing .Success is the product of daily habits — not once-in-a-lifetime transformations.”

“Changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years. we all deal with setbacks but in the long run , the quality of our lives often depends on the quality of our habits. With the same old habits , you will end up with the same results . But with better habits, anything is possible.

Hope you all got some information with this blog .And if yes, please do like , comment and share . I am so overwhelmed to hear from everyone of you!!!

Untill Next Thursday!

With Lots of Love😍,

Sri Lakshmi Devika .

Disclaimer: The information presented is for your general knowledge and does not replace the advice of a physician. All medical inquiries regarding your health should be presented to a physician.

Happy Soul

Hello my dear lovelies,I am so excited and can’t really wait to connect with all of you this week with Everyone’s favorite topic and for which i go crazy about —It’s nothing but the most Fascinating term “Happiness” 😍.As we are discussing about series of body disorders (PCOS, Obesity)and mental Illnesses(Depression) from previous posts, I felt its equally important to dive into this Happiness cafe as many of us are dealing with quite depressive week ever since this Corona invaded in our lives.

The definition for Happiness Varies from Person to Person and it never implies the same for everyone. Happiness is possibly defined by State of being “Happy“.Happiness depends on various factors and they are constantly evolving to new form.Happiness can be felt by our thoughts and they literally can either Make or Break us in no time. Thoughts to Soul are like what food to body .Just like food , Good Thoughts allow us to stay focused , be more productive and lead Joyful Life whereas Bad Thoughts will have negative effect and deviate to wrong path in Life.

The way you spend your time and the thoughts you allow to linger can really impact your Mood and thus your Long -Term Happiness.

Joy and Happiness : Are they Same or Different ?

Generally , we use the words Joy and Happiness as Synonyms and interchangeable as they are one and the same. But have you ever realized the difference between them ? So, lets check out what makes Joy stand apart from Happiness as below:

Joy :

Joy isn’t like happiness which is based upon happenings or whether things are going well or not. It remains even amidst the suffering or any disaster whereas Happiness can be felt when we experience No problems, No arguments , No Traffic etc.

Joy can be experienced by the choices we make whereas Happiness is the result of chances we might have owing to the actions we perform.

Joy is far more intense and has Permanent impact rather than happiness which is condition oriented and only be Temporary based(doesn’t last really long).

Joy comes from within and doesn’t depend on any external factors like What other has to say , what others does and so on. Unlike Happiness, Joy holds positive response and increases amount of Gratitude , Compassion among one’s self.

Joy is more concerned with Connection to God (Spiritual) and thereby emphasizing sympathy in people whereas Happiness is self-centered element which focuses on individual success.

Joy is an ability to experience Content , Peace and Satisfaction from daily life regardless of our circumstances.

Ways to Nurture Our Soul With Happiness :

Being in a joyful state connects you to the creative power of the universe. You operate at a higher level of vibrational frequency which then attracts the same energy airwaves of positive outcomes. Your life is like a song that flows easily, seldom with a note out of tune. In fact, the more you nurture your soul, the more happy you feel.

When you are around with friends who are lovers of life, you find your spirits being lifted. You may start off with a foul mood but within a few minutes, you are already infected by their positive energy. You laugh, eat and talk more while in their company.

Start right away to feed and nurture your soul. There is no need to wait for all your problems to be solved. Do not take for granted the richness of life that is available in each moment. It is in your soul contract to experience life for all there is. Now.

Well, here are 25 ways to kickstart the process of savouring the nectar of life:

1. Take walks in nature and notice everything.

2. Engage in creative art eg. create a scrapbook from your favourite photos.

3. Sing in the shower, the car, the bedroom, anywhere!

4. Listen to soothing music.

5. Put on some music and dance.

6. Read a good fictional book or any genre of your taste. It will help you to boost your Knowledge and witness many ideas.

7. Savor every bite of your meal. Think of everyone’s hard work to get that food to you like Farmers, distributors, shop keepers , people who cook food for you and offer Thanks to them as you have your food. This will make your food even more delicious.

8. Meditate in serene surroundings.This will help you to reduce Stress , Control anxiety, Create Self -Awareness and promote Emotional Health.

9. Go on a relaxing vacation.Research shows the biggest boost in happiness comes from planning the vacation. A person can feel the effects up to eight weeks before the trip!

10. Bake a cake or any of your favorite recipe all by yourself .

11. Visit a museum or an art gallery.

12. Watch a comedy show and Laugh!

“We laugh not because we are happy , Instead we are Happy because we laugh often!!”

13. Write poetry. You don’t need to master art as Poet but write anything out of your thoughts.

14. Do a  random act of Kindness. This has proven way of boosting Happiness at the very instinct and lasts longer than anything else😊. Be kind to yourself and on everything that’s around you . Kindness costs nothing and the more you give the more happier you feel !!

15. Daydream. It increases your Imagination and paves way for creative world.

16. Play the violin or any musical instrument on that matter.

17. Connect with your partner via an engaging conversation over tea.

18. Connect with your spirit guides. Make a habit to talk to yourself once in a while . You will be amused by numerous ideas you will get by doing this.

“Talk to yourself at least once in a Day, otherwise you may miss a meeting with an EXCELLENT person in this World.” — Swami Vivekananda

19. Make peace with the person you just fought with. This may seem difficult but its all worth doing to get that Peace of Mind.

20. Volunteer your services to a non-profit organization and not just via a monetary donation. Open your heart chakra! Do service for anyone who is in need.

21. Play with kids. Be a child by yourself and enjoy all those little things which once fascinated you.

22. Journal or write creatively.Make a habit to jot down your thoughts or they simply pass by as Unnoticed .

23. Say yes to a new adventure because they truly realize your potential and help you to love yourself even more.

24. Find every reason to celebrate and feel the joy when you do!!

25. Remember to avoid 3 CCC’s which stand for Compare , Complain, Criticize . When you compare yourself with others , you either tend to complain about your Have not’s or Criticize for others Have’s. Appreciate what you have and complain less.

“The joy of Being is the joy of being conscious.”

— Eckhart Tolle in A New Earth: Awakening to Your Life’s Purpose

Do what lifts your heart, tickles your funny bone, arouses your curiosity, and invokes your sense of wonder. Begin to feel more alive, when you begin to savour the joy and beauty that comes from within. Your experience of joy takes place when you are fully in the present moment of doing.

Bring that Sense of Play , Delight , Awe and Enthusiasm to your everyday life and tasks. Remember we only live once and enjoy all earthly pleasures at the most❤.

Hope you find this blog helpful .I just tried my bit to spread Happiness around to make World a more Happier place for everyone to live . I alone cannot do so , as they say “Sharing is Caring ” please do share this with your Friends and Loved ones . Remember, a person who is appreciated will do more than what one can . Hence I hereby request you to Like, Comment and help me with your Precious Feedback to deliver more Good Content.

Note of Thanks!!

Thank you Lakshmi Potturi for suggesting this Happy topic to write about . I hope i did justice for what you have asked for and more than anyone I am immersed in happiness while Writing this .Thanks alot for giving me So much of happiness😍

Until Next Thursday!!

With Lots of Love,

Devika Vamsi Bhupathi.

Topic – Depression

Hello my dear Lovelies , Hope everyone is having great time with their loved ones in this quarantine season.As we have approached Thursday in this week , so I am here with my favourite topic — Depression and everything you need to know about this psychological disorder and ways to cope up with it like a Pro.

Depression , the term itself is so trembling with fear and offers anxiety & sorrows.Everyone of us might have gone through this mental trauma at some point of our lives.Depression gives no lesser pain than any physical suffering in practise .But most of us feel Depression as so underrated and have difficulties in its diagnosis and getting help from others by assuming it causes Humiliation and disrespect from society.

What is Depression ?

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems

Depression is a common illness worldwide, with more than 264 million people affected. It is different from usual mood fluctuations and short-lived emotional responses to challenges in everyday life. Especially when long-lasting and with moderate or severe intensity, depression may become a serious health condition. It can cause the affected person to suffer greatly and function poorly at work, at school and in the family. At its worst, depression can lead to suicide. Close to 8,00,000 people die due to suicide every year. Suicide is the second leading cause of death in 15-29-year-olds.

Key facts

  • Depression is a common mental disorder. Globally, more than 264 million people of all ages suffer from depression.
  • Depression is a leading cause of disability worldwide and is a major contributor to the overall global burden of disease.
  • More Women as twice as Men are affected by depression .
  • Children Are Not Immune to Depression.
  • Depression Doesn’t Always Have a “Good” Reason and many times people undergo depression without any reason at all.
  • Depression can lead to suicide.
  • There are effective psychological and pharmacological treatments for moderate and severe depression.

Difference between Feeling Depressed and being in Depression:

As mentioned earlier , its common to feel depressed for some time and not to confuse this with suffering from Depression. They are totally two different scenarios.We feel depressed over loss of game, poverty , out of loneliness and when all are expectations shatter . Remember just like any other emotion we experience like Happiness, Anguish, Hunger, Fear & sadness , feeling depressed is quite normal and with little effort we can easily get out of it in a more natural way.As people say we cannot always be Happy ,afterall being sad for a while reflects the blessing of Happiness just like you don’t feel the need to appreciate light as long as we have electricity , when you experience darkness,its only then you can value the power of Light.

As a takeaway, there is nothing unusual about feeling depressed once in a while, as long as you can get out of it with no big deal .

On the other hand, Depression can lead to a variety of emotional and physical problems and can decrease a person’s ability to function at work and at home.You can figure out your state of suffering from depression if you experience any or all forms of below symptoms for longer periods ranging from few days to weeks and having difficulty in coming out of this trauma .

Symptoms of Depression :

Depression symptoms can vary from mild to severe and can include:

  • Feeling sad or having a depressed mood
  • Loss of interest or pleasure in activities once enjoyed
  • Changes in appetite — weight loss or gain unrelated to dieting
  • Aches, pains,headaches or cramps that won’t go away
  • Digestive problems that don’t get better, even with treatment
  • Trouble sleeping or sleeping too much
  • Loss of energy or increased fatigue
  • Increase in purposeless physical activity (e.g., hand-wringing or pacing) or slowed movements and speech (actions observable by others)
  • Feeling worthless or guilty
  • Restlessness and Irritability
  • Difficulty thinking, concentrating or making decisions
  • Thoughts of death or suicide

Symptoms must last at least two weeks for a diagnosis of depression.

What Causes Depression?

Depression results from a complex interaction of social, psychological and biological factors. People who have gone through adverse life events (unemployment, loss of loved ones, failed relationships, psychological trauma) are more likely to develop depression. Depression can, in turn, lead to more stress and dysfunction and worsen the affected person’s life situation and depression itself.

There are interrelationships between depression and physical health. For example, cardiovascular disease can lead to depression and vice versa.

Some of the Common causes include:

  • Family history. You’re at a higher risk for developing depression if you have a family history(Genes) of depression or another mood disorder.
  • Early childhood trauma. Some events affect the way your body reacts to fear and stressful situations.The environment and circumstances in which children grow up has massive effect to influence the hormones
  • Brain structure. There’s a greater risk for depression if the frontal lobe of your brain that controls important cognitive skills in humans (such as emotional expression, problem solving, memory, language, judgment, and sexual behaviors) is less active. However, scientists don’t know if this happens before or after the onset of depressive symptoms.
  • Medical conditions. Certain conditions may put you at higher risk, such as chronic illness, insomnia, chronic pain, or attention-deficit hyperactivity disorder (ADHD).
  • Drug use. A history of drug or alcohol misuse can affect your risk of depression.

Types of Depression :

There are a few types of depressive disorders that doctors can diagnose, including:

  • Unipolar major depression is most common and highly prevalent in adults
  • Persistent depressive disorder, also called dysthymia when depression lasts for at least 2 years
  • Disruptive mood dysregulation disorder, when children and teens get extremely irritable, angry, and often have intense outbursts that are more severe than a child’s typical reaction
  • Premenstrual dysphoric disorder, when a woman has severe mood problems before her period, more intense than typical premenstrual syndrome (PMS)
  • Substance-induced mood disorder(SIMD), when symptoms happen while you’re taking a drug or drinking alcohol or after you stop
  • Depressive disorder due to another medical condition
  • Other depressive disorders, such as minor depression

The Dangers of Depression:

If left untreated, depression can have serious — and sometimes long-term consequences that can affect every aspect of your life. The following are the risks that are associated with Depression :

Suicide. Having thoughts of death and suicide are symptoms of depression. If depression is left untreated, these thoughts can get worse. Sometimes, victim might feel like suicide is the only way out, the only way to escape the pain. There are also many effective ways to reduce depression symptoms and get better. Remember, these terrible feelings and thoughts are not constant and will pass.There are helpline numbers available to contact for counselling like 022 2754 6669 by Aasara in India

Addiction. Depression symptoms rarely go away if untreated — in fact, they tend to get worse. Often, to alleviate the symptoms, people turn to self-medicating with substances. The truth is that drugs and alcohol not only worsen symptoms, but they can also increase the chances that you get addicted to these substances. Combining drugs and alcohol with depression is a dangerous mix, which can increase the risk for suicide and further your depression.

Self-injury. Another way some people try to cope with depression is by self-injuring or inflicting pain upon themselves with methods like cutting or burning. While some people don’t intend to deliberately harm themselves with these behaviors, serious or life-threatening injuries and accidental deaths can result.

Reckless behavior. When people are feeling hopeless, angry or really bad about themselves, they are less likely to take care of themselves and think about the consequences of their actions. Depressed individuals may put themselves in risky situations, with potentially dangerous consequences (e.g., driving drunk, unprotected sex).

Poor Academic Performance. Untreated depression ¬can make it very difficult to go to class and complete assignments. That’s because depression diminishes one’s ability to concentrate, remember things and make decisions. For some people, even getting out of bed requires extra effort. That’s why it’s important to get help before symptoms get worse and start interfering many aspects of one’s life.

Relationship Problems. Consider how your relationships suffer when you’re stressed out: You might lash out at loved ones, stop going to social events or just want to be left alone. The same thing can happen with untreated depression — except that it’s worse, as depression’s symptoms are more severe. Depression leaves people drained emotionally, mentally and physically, so it becomes hard to be there for friends and family

Health Concerns. Depression can become an unhealthy cycle. People with depression need to take good care of themselves to feel better, but because of the symptoms, they are unable to sleep (or sleep too much), don’t want to eat and have no interest in exercise. Because they are unable or unwilling to do these things, the depression worsens and health suffers. When we don’t take care of ourselves it can leave us vulnerable to other illnesses, such as the anxiety,obsessive compulsive disorder ,panic disorder,phobias,substance use disorders, and eating disorders

Ways to cope up with depression :

Everything feels more challenging when you’re dealing with depression. Going to work, socializing with friends, or even just getting out of bed can feel like a struggle.

But there are some things you can do to cope with your symptoms and improve your quality of life. Here are eight tips for living with depression.

Build a Support Network

One of the most important things you can do to help yourself with depression—other than medication and therapy—is to develop strong social support.For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.

Reduce Your Stress

When you’re under stress, your body produces more of a hormone called cortisol. In the short-term, this is a good thing because it helps you gear up to cope with whatever is causing the stress in your life.Over the long run, however, it can cause many problems for you, including depression.The more you use techniques to reduce stress, the better because it will reduce your risk of becoming depressed.

Improve Your Sleep Hygiene

Sleep and mood are intimately related.But, you might feel like you just can’t fall asleep. Or perhaps you struggle to get out of bed because you feel exhausted all the time.The best way is to Turn off electronics at least an hour before you go to bed. Use dim light to read a book or engage in another relaxing activity.

Good sleep hygiene could be key to improving the quality and quantity of your sleep.

Improve Your Eating Habits

Research continues to find intimate relation between diet and mental health. In fact, there have been so many studies that have shown improving nutrition can prevent and treat mental illness.There are many brain-essential nutrients that can affect depression. For example, a 2012 study found that zinc deficiency increases symptoms of depression.Improving your diet could be key to reducing your symptoms.

Learn How to Stop Negative Thoughts

Depression doesn’t just make you feel bad, it can also cause you to think more negatively. Changing those negative thoughts, however, can improve your mood. 

Cognitive behavioral therapy (CBT) is a type of therapy that works to alter common patterns of negative thinking called cognitive distortions in order to eliminate depression.There are also many self-help books , apps, and online courses that can help you learn how to change your unhealthy thinking patterns. 

Beat Procrastination

The symptoms of depression, such as fatigue and difficulty in concentrating, make procrastination tempting.Putting things off fuels depression. It can lead to increased guilt, worry, and stress.

It’s important to set deadlines and manage your time well. Establish short-term goals and work hard to get the most important things done first. Each task you successfully complete will help you break through the habit of procrastination.

Get a Handle on Your Household Chores

Depression can make it difficult to complete household chores, such as doing the dishes or paying bills. But a pile of paperwork, ​the stack of dirty dishes, and floor covered in dirty clothes will only magnify your feelings of worthlessness.

Take control of your daily chores. Start small and work on one project at a time. Getting up and moving can help you start to feel better in itself. But, seeing your progress in the home can be key to helping you feel better. 

Create a Wellness Toolbox

A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling down.The tools you find most helpful might not work for someone else so it’s important to carefully consider what things can help you feel your best.

Think of things you like to do when you’re happy. Then, when you’re feeling down, try one of those activities.Cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful.Create a list of the activities you might try when you’re feeling bad. Then, choose an activity to try when you’re having a particularly rough time.

There are a number of things people can do to help reduce the symptoms of depression. For many people, regular exercise helps create positive feeling and improve mood.

Few More Takeaways to improve your mood instantly and fight against Depression:

  1. Make yourself feel worthy and remember to keep short targets and celebrate your win by gifting yourself anything as small as a chocolate.
  2. Engage yourself in some brain develop activities like solving Riddles , Puzzles, games like Sudoku and Chess.
  3. Don’t afraid to try something new , it could be as simple as trying new restaurant or new way to reach home, practising with other hand and many more. Creativity boosts by doing new things which instantly uplifts your mood and can come out of depression
  4. Know the purpose of living and practice continuous development on yourself
  5. Make a habit of planning your activities ahead of time and day and ensure to be busy to curb all those negative thoughts
  6. Habituate positive perspective of your living and develop Kindness as a part of your daily routine . Because Happiness lies in giving not in taking😊
  7. Remember to count your blessings and show gratitude for what all you have been.

Finally , the good thing about Depression is that it is Curable by taking best measures like any other disorder. Depression is not a weakness or personal trait to feel ashamed of oneself ,instead its just one of medical condition like diabetes or obesity .

Many people find it difficult to come to lime light and talk openly about depression due to misconceptions . This has to be changed and only way to treat depression is to seek help from people around of you because open conversation about mental illness like Depression helps to reduce stigma effectively.

Together we are strong enough to fight against any epidemics but alone we are weaker than weak..!!!

Hope this blog helps us to get an idea on Depression and its effects.

If you find this blog as useful , please make sure to Like, Comment and Subscribe to Newsletter😊. Please let me know if you want me to write on any specific Health concerns. I will be more than glad to hear from you ..!!

Note of Thanks!!

Thank you Nandini for requesting this topic for this week . I enjoyed writing this as much as you are ❤. Hope you will find this useful👍👍.

Untill Next Thursday!!

With Lots of Love💕

Devika Bhupathiraju

Obesity

Hello lovely People, Hope you are all doing great and healthy by staying at home in this quarantine week. As Promised in my last blog, I am committed to Post New Blog on Healthy Lifestyle every week on Thursday 😊😊. I just wish you do have good time reading in my blog.I wanted to give an quick intro on the motive behind starting this blog.

Health-by-You blog presents you with required precautions and Do’s & Don’ts list on many health concerns that we are enduring in today’s Modern World.I Strongly believe that most of the disorders/diseases we are exposed can be prevented or controlled in better way by Switching to Healthy Lifestyle .This is not going to happen over night and takes ages for our body to habituate healthy routine by replacing with toxic pattern.

So, Today we will focus on extending our awareness on Most Common and Popular disease across the world among all kinds of regions (both developed and under developed countries)Known as Obesity/Overweight.

What is Obesity :

Obesity and Overweight is often defined as abnormal or excessive fat accumulated in body over time and which ultimately results in adverse effects of Health.The Primary cause of being obese is due to the Energy Imbalance between calories consumed and calories expended .It is believed that around 2.5 million people die all over the world every year only due to Obesity and statistics keeps on increasing .The best thing is that Obesity can be prevented by taking appropriate measures 👍

How to determine if we are Obese :

Body mass index (BMI) is a simple index of weight-for-height that is commonly used to classify overweight and obesity in adults. It is defined as a person’s weight in kilograms divided by the square of his height in meters (kg/m2).

For adults, WHO defines overweight and obesity as follows:
  • Overweight is a BMI greater than or equal to 25 and
  • Obesity is a BMI greater than or equal to 30.

What causes obesity and overweight:

  • Physical inactivity. Sedentary people burn fewer calories than people who are active. The National Health and Nutrition  Examination Survey (NHANES) showed a strong correlations between physical inactivity and weight gain in both sexes of all ages.Lack of Physical activity also makes people Lazy and increases chances of boredom which directly impacts our eating habits .
  • Overeating. Overeating leads to weight gain, especially if the diet is high in fat. Foods high in fat or sugar (for example, fast food, fried food, and sweets) have high energy density (foods that have a lot of calories in a small amount of food). Epidemiologic studies have shown that diets high in fat contribute to weight gain.
  • Genetics. A person is more likely to develop obesity if one or both parents are obese. Genetics also affect hormones involved in fat regulation. For example, one genetic cause of obesity is leptin deficiency. Leptin is a hormone produced in fat cells and in the placenta. Leptin controls weight by signaling the brain to eat less when body fat stores are too high. If, for some reason, the body cannot produce enough leptin or leptin cannot signal the brain to eat less, this control is lost, and obesity occurs. The role of leptin replacement as a treatment for obesity is under exploration.
  • A diet high in simple carbohydrates. The role of carbohydrates in weight gain is not clear. Carbohydrates increase blood glucose levels, which in turn stimulate insulin release by the pancreas, and insulin promotes the growth of fat tissue and can cause weight gain. Some scientists believe that simple carbohydrates (sugars, fructose, desserts, soft drinks, beer, wine, etc.) contribute to weight gain because they are more rapidly absorbed into the bloodstream than complex carbohydrates (pasta, brown rice, grains, vegetables, raw fruits, etc.) and thus cause a more pronounced insulin release after meals than complex carbohydrates. This higher insulin release may contributes to weight gain.
  • Frequency of eating. The relationship between frequency of eating (how often you eat) and weight is somewhat controversial. There are many reports of overweight people eating less often than people with normal weight. Scientists have observed that people who eat small meals four or five times daily, have lower cholesterol levels and lower and/or more stable blood sugar levels than people who eat less frequently (two or three large meals daily). One possible explanation is that small frequent meals produce stable insulin levels, whereas large meals cause large spikes of insulin after meals.
  • Psychological factors. For some people, emotions influence eating habits. Many people eat excessively in response to emotions such as boredom, sadness, stress, or anger. While most overweight people have no more psychological disturbances than normal weight people, about 30% of the people who seek treatment for serious weight problems have difficulties with binge eating.

Risks associated with Obesity :

Obesity is associated with a long list of chronic health conditions, many of which become more difficult to treat over time. These conditions include:

  • Metabolic Syndrome
  • Type 2 diabetes
  • Cancer
  • High Blood Pressure
  • High Cholesterol
  • Heart disease and Stroke
  • Sleep Apnea
  • Gallbladder Disease
  • sexual health issues
  • Liver Disease
  • Osteoarthritis
  • Mental Health Conditions

Prevention

Preventing obesity plays an important role in good health.The following are the steps to be followed to prevent ourselves from getting trapped to Obesity:

  • Exercise regularly. You need to get 150 to 300 minutes of moderate-intensity activity a week to prevent weight gain. Moderately intense physical activities include fast walking and swimming.
  • Follow a healthy-eating plan. Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Avoid saturated fat and limit sweets and alcohol. Eat three regular meals a day with limited snacking. You can still enjoy small amounts of high-fat, high-calorie foods as an infrequent treat. Just be sure to choose foods that promote a healthy weight and good health most of the time.
  • Know and avoid the food traps that cause you to eat. Identify situations that trigger out-of-control eating. Try keeping a journal and write down what you eat, how much you eat, when you eat, how you’re feeling and how hungry you are. After a while, you should see patterns emerge. You can plan ahead and develop strategies for handling these types of situations and stay in control of your eating behaviors.
  • Monitor your weight regularly. People who weigh themselves at least once a week are more successful in keeping off excess pounds. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become big problems.
  • Be consistent. Sticking to your healthy-weight plan during the week, on the weekends, and amidst vacation and holidays as much as possible increases your chances of long-term success.

As the famous saying goes, Prevention is always better than Cure👏

Obesity can diminish your overall quality of life. You may not be able to do things you used to do, such as participating in enjoyable activities.So, its important to get alerted right away and focus on your eating habits and your lifestyle changes to enjoy as Happy Individual and Social being

Take care of your body, mind and soul while you are still alive..!!!

Because you are as a person is what you eat in a day , what you think of you, what you dream to become, what you see as yourself and the actions you perform

Keep loving yourself and spread love to the people around you😊

Thank you so much my dear lovelies for taking your time and patience in reading my blog. Please do comment below and let you know if you are interested in any specific topic to be discussed elaborately . I am more than Happy to do ❤

Untill next Thursday ,

With Lots of Love!!

Devika Bhupathiraju.

Happy Women’s Day 2020

Hello my lovelies, hope you all having a great day so far.Firstly, let me wish you all Happy International Women’s day 2020.

This Women’s day , while i was pondering on random thoughts, i felt we as a women should embrace the Joy of Womanhood not just today but everyday.So here is my blog on thoughts and Views on celebrating this Special Woman’s Day@ 2020

The greatest blessing of being a girl or woman is that you can actually do anything and everything.Be a household work or any socialist activity,be it any technical geek or any business deals , be it management or any labor , she can do almost all kinds of work .

There are many roles in girls life as in Daughter, Sister, friend, wife,mother, aunt,employee,student .Each defines her duties as different and at many times , she need to play multiple roles simultaneously.She does all with no complaints, after-all looking after her family and her loved ones is eternal for her.

The greatness of woman can be best explained by her versatile nature in different environment altogether after getting married .Until then, she was pampered , loved , cared by her family in fragile space.Now that she is married , it all changes in no time.Before it was all receiving that special focus from her family , now that she need to nurture people and its all about giving her time, her strength, her love, her care and centering her in-laws to focal point .It is astonishing yet hard to believe how girl choices ,opinions ,values and beliefs changes in accord to in-laws and she does everything with absolute love and pure trust .

All that Woman want is that freedom to fly in the direction of her dreams and pursue the goals where her heart lies in.Shower little love on her and she will bounce back with abundant love that you never ever can imagine .

Every one is so different and beautiful in their own unique ways . So before you wish to change to someone else either physically , emotionally or psychologically , Girls ensure to Love yourself first and remember to take care of your soul just like your body.

This Woman’s day , I Urge everyone of you to be Limitless and do everything that you ever wanted to do . Put an end to restrictions and start living life with full enthusiasm because you only Live once and carry no baggage of regrets along with you.

Stay Happy and Stay young..!!!

See you soon with another blog .Lots of Love:)

PCOS/PCOD

Hello folks, So here I am with my New blog😊😊—All you need to know about Polycystic Ovarian Syndrome , widely known as PCOS,world’s second Serious endocrine disorder and most common reason for Infertility in Women of reproductive age

Polycystic Ovarian Disease or PCOD is a hormonal disorder causing enlarged ovaries with small cysts on the outer edges of the Ovaries. PCOS occurs when more than one condition prevail in PCOD like:

  • Irregular periods
  • Signs of high levels of androgens
    • – Hirsutism (unusual growth of Facial Hair and other regions)
    • – Acne
    • – Thinning of scalp hair
  • Higher blood levels of androgens
  • Polycystic ovaries
  • Difficult to loose or Gain weight
  • Frequent Mood swings , Depression and frustration

PCOS has become most common disorder that every 1 out of 10 women has this syndrome with more than 70% cases go undiagnosed .PCOS can lead to life long complications and other serious conditions including Severe anxiety,obesity,Endometrial cancer,type 2 diabetes,Liver disease and Cardiovascular disease

Causes of PCOD/PCOS

Although PCOD is quite popular among women across world, research shows no exact factors that contribute for this disorder .It largely depends on Our Physical Lifestyle behavior

Some of renowed causes are as below:

  1. Genetics:
  2. Obesity
  3. Stressful Life
  4. Insulin Resistance
  5. Hormonal Imbalance

As PCOS related to Hormonal disruption which thereby effects complete our body ecosystem. There are no quick fixs to completely cure this disorder .

Unlike any other disease , PCOD can be reversed only by alerting modifications in the way we lead our life .We play major Part in getting rid of PCOD rather than any medication

Here are few Lifestyle changes we can adopt to treat PCOD naturally with minimal to no adverse effects on us.

  1. EXERCISE CAN HELP!
    Just because you are going through a disease does not mean that you have to be on the bed the whole time cribbing about how unwell you are. Rather, get up and keep your body working by exercising on a regular basis, this has nothing to do with joining a gym and buying expensive equipment, all you need to do is develop a walking habit of 30 minutes a day, few days a week. You can walk around in the park with your friends or go shopping sometimes & rather make it fun walk instead of a boring one. You can also go for lifting some weights as it helps in improving metabolism and insulin.
  2. SLEEP ENOUGH
    Remember that your eight hours sleep is more than important for you as not having a proper amount may result in imbalance in the hormone which deals with the hunger further leading into unwanted consumption of unhealthy food items available in hand. Getting a proper amount of sleep can help you feel better and refreshed as well as it can help in reducing weight if you are facing the issue of obesity.
  3. Get Creative on everyday basis
    As PCOS has to deal with anxiety, stress, depression and frustration,its equally important for people who battle with PCOD to maintain mental health as much as physical .Being creative in your personal or professional life and lift up your mood greatly and influence your hormones to generate serotonin which provokes happiness and well being .Just like any other skill, creativity can be boosted by regular practicing of any new arts like creative writing , drawing , painting , learning new language or just doing different from mundane tasks .
  4. KEEP TRACK OF YOUR PERIODS
    Keep a thorough track of your menstrual cycle because irregularity in periods or missing periods can be a matter of concern for the people suffering from PCOD. It can lead to endometrial cancer or other major complication and if you keep track of your periods, it will be easier to report such problems to the doctor and it will help the doctor to deal with it more efficiently.
  5. MAINTAIN PROPER WEIGHT
    Many women suffering from PCOD have to face the issue of obesity but it is important to not neglect it because it can lead to further severe problems. So, it is better to maintain your proper weight and avoid complications. You can do this by regularly exercising, by eating healthy food and maintain a balanced diet instead of unhealthy food intake as it will just make situations difficult for you.
  6. Eat Whole and Unprocessed Food

As the Saying goes , we are what we eat and our eating habits can largely effect in getting PCOD under our control

Make a healthy habit of eating whole grains, pules ,cereals ,nuts,fruits ,veggies and seeds which are rich in multi vitamins, fiber and protein . Avoid stimulants like Tea and coffee on regular basis along with processed food available from markets

It could be strange but not just food but how we eat them also has positive impact in controlling our hormones and thereby PCOD. Thus its extremely important to abstain yourself from plastics boxes,covers and containers .Instead replace them with Steel,copper,glass vessels in your daily routine.

As mentioned above ,don’t be panic about PCOD as remember you are not alone in this stigma .There are over more than 50% women are fighting against this syndrome

You dont have to worry as this is not life threatening disease at all and with your actions and maintaining proper care of yourself,you can easily revert to Normal life and make a healthy living

All you have to do is get abundant knowledge on this PCOD through internet , consult doctor when it is required, lead a healthy lifestyle , maintain proper diet plan , avoid stress and relax when you can!!

Do more of the things you Love and less that you hate:)

Remember the more you are Happy the less effect any disease will have.Have fun all the way along..!!

Hope this is helpful for you. Please leave comment if you do like my blog , it just pushes us to deliver more content and help someone in need.

Thank you my Lovelies and will see you soon on Next Thursday..!!

With Lots of Love,

Devika Bhupathiraju!!

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