Er Dhillon Rajan - Health Information | Health Education | Fit Online Classes | Public Health

Tuesday, 15 October 2019



Boost Your Brain with These Helpful Sleeping Habits
Boost Your Brain with These Helpful Sleeping Habits

Photo via Pixabay

It’s hard to overstate the importance of a good night’s sleep. Getting that full seven to nine hours of rest is something that many of us take for granted, but the consequences can be pretty dire if we go without getting enough sleep for a sufficiently long period of time. While some of us might believe that we possess the rare ability to do just fine on a small amount of rest, the opposite might actually be true. An insufficient amount of sleep may be taking its toll on you, and you may not even know it!

Still, regardless of how much sleep you think you need, when it comes time to put your head on your pillow, it can sometimes be next to impossible to actually drift off to dreamland the way you’re supposed to. And the inability to fall asleep can be surprisingly stressful: Not only are you robbed of your rest, but now you’re locked in a race against the clock, with each hour you waste trying to drift off counting against how much rest you’ll be able to squeeze in when you finally do.

The busier we get, the more important it becomes that we actively promote healthy sleep cycles in our day-to-day lives. Sometimes falling asleep can feel like a particularly tall order, but with the right strategies in place, you’ll find yourself in a deep sleep in no time at all.

Change Up Your Bedroom

Believe it or not, the environment in which you sleep has a tangible impact on how well you’re able to do it. Take stock of your sleeping chambers, and see if you can make a few improvements here and there, that might promote better sleep habits and allow you to have an easier time relaxing your body and mind each night. Thick “blackout curtains” are an easy way to limit stray ambient light that might be keeping you awake, and a white noise machine can help you tune out any obnoxious background noise keeping your brain active when you want it to be settling down.

Keeping your sleeping area clean is another way to promote restfulness and relaxation, and it can be downright surprising how far the right temperature goes when it comes to your ability to fall asleep. Experiment with open windows, fans, or even an air conditioning unit if you’re finding yourself uncomfortably warm.

Watch Out for Screen Time

Blue light can seriously interrupt our sleep cycles, which is why it’s generally accepted as being the smart choice to avoid screen time too close to bedtime.

The medical community is still very much in the process of learning about how different light frequencies interact with our bodies, but right now it’s believed that blue light (like the kind that comes from a smartphone, laptop, or TV screen) interrupts the body’s production of melatonin, which we use to help us get to sleep. Cutting out screen time close to bed is a smart way to avoid a fitful night of sleep.

Improve Your Diet and Start Exercising

Changing up the quality of what you put into your body is always going to have a noticeable impact on what you get out of it, and this principle definitely applies to your sleep cycle. Think of it this way: When your body is getting everything it needs, it’s able to produce hormones and maintain itself with no problem, and those hormones are a big part of what regulates your sleep cycle. Enjoy a balanced diet so that you can sleep well night after night, and avoid eating more than a few hours before bedtime, for an easier time falling asleep. Regular exercise can also improve your sleep quality and duration. Just be sure not to work out right before bedtime because strenuous activity before bed can cause sleep difficulties.

Insufficient sleep can cause some pretty big problems, both mentally and physically. Your body needs to adequately recharge each and every night, but sometimes that’s a bit easier said than done. We live in a stressful world that sometimes just never seems to stop, and it can be difficult to quiet our minds when it’s time to actually lie down for the night. With the right habits in place, though, you can fall asleep like a baby, every single night.

Guest Blog Post by:

Brad Krause graduated from college in 2010 and went straight to the corporate world at the headquarters of a popular retail company. But what started as a dream job soured quickly. After four years of working 15-hour days and neglecting his health, he decided enough was enough. Through aiding a friend during a tough time, Brad discovered his real calling-helping people implement self-care practices that improve their overall wellbeing. He created SelfCaring.info to share his own knowledge and the many great resources he finds on his self-care journey.

Friday, 27 September 2019

All green veggies are beneficial for our health, but spinach is one of the most important. Because this is a vegetable which contains vitamin A,B,C, iron, calcium, protein, carbohydrate, fiber, minerals, magnesium, amino acid and folic acid nutrients in proper amount.

You can eat spinach raw and cooked. Mostly people prefer to eat this after cooking. Raw spinach provide little bitter taste, but beneficial. Spinach juice helps to clean our digestive system and remove all toxic bacteria who formed diseases in our body.

Make strong tooth and bones.
Spinach nutrients are  very helpful to make strong bones and tooth. It provide calcium to our body. It should be included in children food, if they do not drink spinach juice then make cheese spinach vegetable, with yogurt and use as a snack.
Healthy Eating
Moreover, if you are suffering from tooth problem like pyria( pyorrhea) then take spinach juice during empty stomach. You can add carrot juice also with this. It will give you relief from tooth root problem, cracked tooth and gum diseases.

Prevent from Anemia.
Due to lack of iron in body people become victim of low blood level. Spinach is rich in iron, which helps to increase hemoglobin. Anemia patients can add spinach in their diet. It prevents children and women from blood deficiency.

Take advice of your physician or doctor before do this.
  • Daily add two spoon of honey in half glass of spinach juice and take it atleast 50 days. It increase blood level in our body.
  • Keep blood pressure control.
Spinach contains potassium in large amount, therefore it keeps your blood pressure control and prevents from other heart diseases.

Build strong muscles.
Spinach contains antioxidants and protein rich nutrients which build muscles and give them strength. It also provide strengthen to our body and which helps to keep our body fit and healthy.

Reduce obesity.
It remove extra fat from body and reduce obesity. Mixed carrot and spinach juice provide nutritions to our body. Consequently, fat will be decrease and our body will not feel weakness.

Keep digestive system strong
If your stomach will be upset, then your body easily become victim of diseases. Therefore, body need nutritional food daily to fight against it. Spinach improves your digestive system and your food digest easily.

Beneficial for Eyes
Spinach rich in vitamin-a, which helps to prevent from eye diseases. Carrot, spinach and tomato juice are very beneficial and can increase your eye sight.

Healthy and shiny skin
If you want to shiny skin, then drink spinach juice daily. It increase blood circulation in our body and provides shiny skin. It reduce dryness of your skin and increase glow on your face.

Prevent hair loss

Reason for hair loss is lack of iron in our body. Furthermore, spinach rich food can increase your blood level and prevent from iron deficiency. It also provide vitamin- a to our body and hair loss problem will automatically stop and as well as provide strengthen to hair and increase growth of hair.

Sunday, 22 September 2019

In today’s market place, different varieties of yogurt we can see. But Greek Yogurt is one of them, which have became famous in all over world. This yogurt is rich in potassium, calcium, Vitamin B12, probiotics and Protein. It is high in demand, because lactose is very less in this yogurt as compared to other dairy items.

During the process of making Greek yogurt, excess water and lactose are drained out. This results in a creamy, rich curd with a nice tart taste. At least a cup of non fat Greek Yogurt on a daily basis is must.

Improve Digestive Health
Greek Yogurt contains probiotics, which gives healthy bacteria to everyone and helps to increase further healthy bacteria in you gut and improves your digestion. A high amount of friendly bacteria is beneficial for several digestive problems, such as ulcerative colitis, diarrhea, Crohn’s disease and irritable bowel syndrome. Prevent from Obesity and burn fat fast
Yogurt

Control Blood Pressure
A cup of Greek Yogurt contains 240 mg potassium, which helps to control blood pressure. Therefore, Include few cups of Greek Yogurt in your diet to keep your blood pressure under control. Potassium keeps blood vessels relax and also balances out the negative effects of SodiumWhereas, Vitamin B12 helps in the formation of red blood cells, which gives oxygen to each and every part of body including Heart.

Beneficial in Weight Loss
If you want to lose some pounds, then include non fat Greek Yogurt in your diet.Greek Yogurt contains more protein than regular yogurt. Because the body takes longer to digest protein, It can help make them you feel and stay full for a longer time. This helps curb your appetite between regular meals, which is important when trying to lose weight.

Improve Bones Health
Greek Yogurt is also very beneficial in bones health. It contains important nutrients like calcium, which helps for building and maintaining strong bones and muscles.

Improve Brain Health
Greek Yogurt is a fermented food, which improves your brain health. To maintain a healthy balance between the gut and brain, probiotics play a crucial role. Moreover, if you eat fermented foods then risk factor of neurodegenerative disorders like Alzheimer’s disease may be decrease..

Other Benefits of Frozen Yogurt
The best way to remove the heat of stomach and intestine’s is lassi and buttermilk, which made from Yogurt. It contains proteins, calcium, vitamin D, vitamin B, calories, potassium, iron, phosphorus, lactose, riboflavin, zinc, sugar and fat.
  1. If disease resistance is strong then, the body ability to fight with many diseases increases. Curd properties help to strengthen the immune system.
  1. By taking yogurt daily, the bones become strong and beneficial in joint related illness (osteoporosis). It contains about 18 times more calcium than milk, which strengthen teeth and nails. 
  1. Some researchers agree that daily intake of curd can reduce the risk of diabetes type 2. This risk can be reduced by approximately 28%. Yogurt contains good amounts of calcium, protein, vitamins and saturated fat. Which helps in keeping diabetes type 2 away. That is why it must be included in the diet of diabetes patient.
  1. In the summer days, the skin becomes tan often. Apply fresh curd on the skin daily. It will reduces tanning and stubbornness.
  1. If you want to reduce the risk of sunburn, take 1 glass of yogurt with black salt and roasted cumin powder and drink it. You will get the benefit.
  1. If you want to make your hair prolong, strong and black, Then put fresh curd in the hair for about 30 minutes. After that clean and wash the hair. Apart from this, you can also combine curd with eggs and henna mixes. You can also use curd to increase hair glow. Add the fenugreek powder in curd, which provide shiny hair.
  1. It is also beneficial in losing weight. The amount of calories in curd is low. Eating it seems less hungry. Along with that, it also reduces fat.
  1. If there is a blister in the mouth, then apply curd on the mouth ulcers. Do this 3 to 4 times a day. Rinse it with buttermilk. You will relieve yourself.
  1. Due to hectic routine and unhealthy foid, the risk of heart disease is increasing. In the earlier period, heart disease came to see age. But now that's not at all. Take yogurt daily. It controls both hypertension and cholesterol.
  1. It contains good bacteria, which cures stomach disease. People who complain about constipation. Those people should add celery in curd and drink it.

When you can can eat Frozen Yogurt ?
  • Empty stomach curd should not be consumed.
  • Avoid eating curd at night.
  • Do not eat curd with beef.
  • Do not eat curd immediately after coming from the sun.
  • The patients of cough, cold and asthma should not eat curd.

Friday, 20 September 2019

Mostly folks value more highly to eat completely different foods on just once for his or her style. Is it sensible for your health ? Some foods we are able to dine in combination, however others would harmful for our health and upbeat. folks who's digestive system is powerful, they'll eat everything.

However folks with average system have to be compelled to pay attention concerning their food. as a result of wrong food mixtures shaped acidity, vomitting and different abdomen issues.


Avoid wrong food mixtures

Do not take 2 supermolecule made food along. Therefore, egg and meat shouldn't taken along. Some folks take cheese and meat along, each area unit high supermolecule foods avoid doing that if your abdomen doesn't accepted.

Some folks with deligate system realize it onerous to digest milk with banana, therefore in this forged you'll add very little nutmeg and cinnamon powder to form it additional pettable.

meal prep ideas

Yoghurt with fruits and food with tomatoes ought to be avoided. Another one is beans with cheese once more high supermolecule and a few folks couldn't take along. moreover, curd shouldn't be comsumed within the night.


Do not eat fruits along side the meals. the most effective time to eat fruits is on associate empty abdomen in morning, or as a snack between breakfast and lunch. this may make sure that all vitamins and minerals gift within the food area unit absolutely absorbed.


Milk shouldn't be combined with different foods. Avoid combination of milk with cheese, curd and continuously use heat water when a meal.


Do not drink water with meals because it dilutes the enzymes within the mouth and biological process tracks resulting in in incomplete digestion and absorption of food.


Avoid uptake spinach and cheese along because the salt from spinach combines with the metal from cheese inhibiting metal absorption from the gut.


Do not drink tea or low with meals because the tannins gift in each the tea and low inhibit the absorption of iron from the food.


Eating the proper mixtures

Lemon juice may be a sensible supply of vitamin-c and may be soft on iron made foods like spinach, chia seeds, soyabeans, quinoa, lentils and oatmeal. Sulphur made foods like garlic and onion should be extra whereas cookery chicken, mutton as a result of sulphur helps within the absorption of metallic element and iron gift in these foods.

Soaking and Growing

Soaking and growing of cereals and pulses will increase their vitamin-c and B vitamin content and bioavailability.

Eat probiotic and prebiotic foods

To keep your gut healthy you wish to keep up a healthy small flora on your gut. Add the subsequent foods in your diet that facilitate to extend the healthy bacterium in your gut. These area unit prebiotic foods like banana, pineapple, garlic, flax seed, cucumber and onion. Probiotic foods like curd and yoghourt ought to even be extra.

Health and upbeat are some things that we have a tendency to all need. the majority rummage around for a straightforward thanks to attain it. the web is flooded with info relating to the additional standard role of some vitamins and minerals is achieving health and upbeat.

Thursday, 1 August 2019

For many of us, the quest for personal growth and positive change is never ending. As we get older, our tastes, interests, and skill levels become altered, and that isn’t necessarily a bad thing; it’s simply an opportunity to learn and grow. For example, you may decide that after 10 years at the same job you want something a little different. Or maybe going back to school is something you’ve wanted to do, or perhaps you’re looking to get healthier.

It’s important to keep in mind that your mental and physical health are important during these changes. In order for sustainable positive growth to occur, you need to reduce stress and anxiety, stay active, and focus on your needs at least once every day. Creating a routine will help you do this, especially if you are a busy professional or a parent with lots to do.

Keep reading for some great tips on how to take care of yourself while promoting personal growth. Read Also : Workout and keto diet leads to healthy lifestyle

Photo via Pixabay by Pexels
personal growth

Make better choices

Most of us could learn to make better choices, whether it’s related to what we eat or the relationships we sustain. Telling yourself that you are worth it will help, but it’s also important to reduce stress as much as possible so your mental state will stay strong. This can help you stay well physically, too, especially if you set attainable goals for each day. Don’t plan too far ahead, as this may only serve to overwhelm you. Take it one day at a time and make your goals small at first. Good choices can truly make a significant impact on your mental and physical health.

Get fit

Many people allow stress or a busy schedule to dictate what they eat and how often they exercise, but with a few small changes, you can help yourself get fit and healthy without much extra effort. Rather than stopping for fast food after a long day, plan ahead and prepare a couple of meals that can be frozen for quick and delicious healthy dinners. Check out this article for some great meal ideas.

You can also look for ways to combine your physical fitness with a calming activity, such as yoga or meditation. This is a great way to relax and learn how to practice mindfulness, the art of focusing on the present in order to banish anxiety and other negative feelings, plus it can really boost your mental health. You can create a meditation or yoga space in your home in a spare bedroom or rarely used room like your dining room.

Don’t take failure personally

Many people beat themselves up if they aren’t successful at something right away, or if they backslide a little while trying to reach a specific goal. Keep in mind that you are absolutely allowed to make mistakes or slip up. It’s not the falling down but the way we get up that matters. With support from friends and family, strong motivation, and a good plan, you can achieve any goal you set for yourself.

Make time for you

It will be very hard to set goals, stay motivated, and make healthy choices if you don’t set aside some time for yourself every day. Whether it’s just 15 minutes to take a relaxing bath or a couple of hours to get together with some good friends, engaging in activities that make you feel relaxed and happy is essential to your growth. Busy professionals and parents often have trouble finding this time, so consider waking up a few minutes earlier than usual or creating a new bedtime routine for the family so you’ll have quiet time for yourself.

Learning how to take care of yourself on the way to growing as a person can take time. Try to be patient as you navigate new things; this is what it’s all about, after all. Talk to friends and family about what your needs are and garner support wherever you can. With a good plan, you can reach your goals and set the stage for the rest of your life.

Guest Blog Post by:

Brad Krause graduated from college in 2010 and went straight to the corporate world at the headquarters of a popular retail company. But what started as a dream job soured quickly. After four years of working 15-hour days and neglecting his health, he decided enough was enough. Through aiding a friend during a tough time, Brad discovered his real calling-helping people implement self-care practices that improve their overall wellbeing. He created SelfCaring.info to share his own knowledge and the many great resources he finds on his self-care journey.

Sunday, 16 June 2019

In Italy, Venice City is a magnificent tourist spot located in the northeast of the country and it is also known as the Veneto region's capital. Venice City is famous for its beautiful artwork and especially Venice Gothic architecture. Venice is a beautiful city that is very fond of the canals connected to each other and its spectacular gondola ride. Romance and culture of Venice City makes this place more inviting. 

This place looks completely like a dream. Where Venice City known by Romantic and its beauty, along with Venetian art, magic, tradition, history and diversity, is considered the jewel of Italy country.

A wonderful past of this place has been displayed in palaces and churches located in Venice City, which was once known as a prosperous trading center. Lost in the beautiful streets of Venice is part of a different experience in itself. The city of Venice is a mysterious place and presents its beauty at night rather than day.
Toruism

On the pages of the history of Venice City, we find that no such evidence is found, so that the establishment of the city of Venice in Italy can be ascertained. From tradition and available evidence it was concluded that refugees who were involved in the original population of Venice City came from Treviso, Altino, Venice and Padua. At present, the portograres and dependent people in the rural areas were coming from the German. The existence of fishermen on the islands in the lagoon has been revealed.

The city of Venice does not have any special custom that needs to be seen. But when men and women meet each other, the men bend at first and wait to raise the hand of the woman. Holidays held before Carnaval Lent are special for all the people of Italy. The people here usually wear costumes or masks and become part of the parade.

The city of Venice is not really known for its nightlife, but here you find some nice nightclub and lively spots in live music in Lido area.

Venice is a prominent city in Italy with many tourist sites nearby. These are the major tourist attractions of Venice City, tourists from abroad and abroad, let us visit Venice City's Tourist Place.

  • Spacious square is located in the heart of the city. It includes some fantastic sights, including Dogs Palace, Bell, Basilica San Marco, Clock Tower and Cosar Museum. It is also called the drawing room of Europe.
  • The Académia Gallery, which is located in Venice, is a magnificent museum of Venice. Major artists such as Belini, Tintoreto and Titan have worked in this magnificent museum. Some of the works on display here include Veronij's 'Festival in the House of Levi'. The purpose was to be 'The Last Supper'.