Er Dhillon Rajan - Health Information | Health Education | Fit Online Classes | Public Health
Showing posts with label Self Care. Show all posts
Showing posts with label Self Care. Show all posts

Thursday, 20 July 2023

 In our fast-paced modern lives, we often seek quick fixes for our health and well-being. However, the secret to a healthier and more vibrant life might be simpler than we think. The ancient practice of drinking warm water has stood the test of time and is gaining popularity once again as people recognize its immense health benefits. In this article, we will explore the advantages of adopting the habit of drinking warm water and how it can positively impact your overall well-being.


1. Kickstart Your Day with a Natural Cleanse

Imagine waking up and giving your body a gentle cleanse right at the start of your day. Drinking a glass of warm water on an empty stomach can help flush out toxins, kickstart your metabolism, and aid in better digestion. It helps to activate your digestive enzymes and prepares your gastrointestinal tract for the day ahead. This simple morning ritual can set the tone for improved digestion and nutrient absorption throughout the day.

2. Boost Your Metabolism and Aid Weight Management

If you're looking to manage your weight more effectively, warm water might become your new ally. Studies suggest that drinking warm water can temporarily increase your metabolic rate, leading to a slight boost in calorie burning. When combined with a healthy diet and regular exercise, adopting this habit may support your weight management efforts in a natural and sustainable way.

3. Improve Digestion and Prevent Digestive Discomfort

Do you often experience bloating, indigestion, or constipation? Drinking warm water can help alleviate these discomforts. The warmth of the water relaxes your stomach muscles, promoting smoother contractions and efficient movement of food through your digestive system. Consistently adopting this habit can lead to more regular bowel movements and reduced digestive discomfort.

4. Hydrate Your Body More Effectively

Staying adequately hydrated is crucial for overall health, and drinking warm water can make the process even more enjoyable. Some people find warm water more palatable than cold water, making it easier to consume the recommended daily intake of water. Proper hydration supports a range of bodily functions, from maintaining body temperature to aiding nutrient transport and joint lubrication.

5. Soothe Aches and Pains

The warmth of water can be comforting and soothing, particularly when you're experiencing muscle aches or menstrual cramps. Drinking warm water helps to relax tense muscles and ease pain, providing natural relief without the need for medications. This simple remedy can be especially beneficial for women during their menstrual cycles.

6. Enhance Blood Circulation

Warm water has a vasodilatory effect, meaning it widens blood vessels and improves blood circulation. Proper blood circulation ensures that oxygen and nutrients are efficiently delivered to all parts of your body, promoting better organ function and overall vitality. Improved circulation can also contribute to healthier skin, giving you a natural glow and reducing the appearance of dullness or dark circles.

7. Relieve Stress and Promote Relaxation

Taking a moment to sip on warm water can be a meditative experience, helping you to center yourself and start your day on a calmer note. The act of drinking warm water can promote relaxation, reduce stress levels, and enhance your overall sense of well-being. Pair this habit with a few minutes of deep breathing or mindful reflection to maximize its stress-relieving benefits.


Incorporating the simple habit of drinking warm water into your daily routine can be a transformative step towards a healthier and more vibrant life. From boosting your metabolism, improving digestion, and enhancing blood circulation to soothing aches, relieving stress, and promoting hydration, warm water offers a myriad of benefits for your overall well-being.

Make this ancient practice a part of your daily life and enjoy its natural and sustainable health benefits. Remember, consistency is key, so start small and gradually increase your intake as you become more comfortable with the habit. Embrace the power of warm water as your daily elixir and witness the positive changes it can bring to your body and mind. Cheers to a healthier, happier you!

Tuesday, 23 May 2023

The rise of disposable vapes has been a cause for concern in recent years, with their popularity surging among young adults and teenagers. As health and environmental risks associated with disposable vapes continue to emerge, the call for banning these products has gained significant momentum. This article explores the reasons behind the push for a ban on disposable vapes and highlights the potential benefits for public health and the environment.


  1. The Health Hazards of Disposable Vapes: Disposable vapes pose significant health risks to users, particularly young people who are attracted to their sleek design and appealing flavors. The liquid in these devices often contains high levels of nicotine, which can lead to addiction and have detrimental effects on brain development in adolescents. Moreover, the lack of regulations and quality control in the manufacturing of disposable vapes raises concerns about the presence of harmful substances and undisclosed ingredients.

  2. Youth Vaping Epidemic: The prevalence of youth vaping has reached alarming levels, sparking a public health crisis. Disposable vapes, with their discreet and convenient nature, have become a gateway to nicotine addiction for many young individuals. Studies have shown that youth who use disposable vapes are more likely to transition to traditional combustible cigarettes, putting them at risk of long-term health consequences. Banning disposable vapes can help curb the youth vaping epidemic and protect the health of future generations.

  3. Environmental Impact of Disposable Vapes: Disposable vapes also pose a significant threat to the environment. The single-use nature of these devices results in a staggering amount of waste, including plastic cartridges, batteries, and other non-biodegradable components. These items often end up in landfills or as litter, contributing to pollution and harming ecosystems. By banning disposable vapes, we can reduce the environmental footprint associated with their production, use, and disposal.

  4. Successful Bans and Regulatory Measures: Several jurisdictions have already taken proactive steps to address the issue of disposable vapes. For example, some countries have implemented strict regulations on nicotine content, flavorings, and advertising targeting young individuals. Others have gone even further by banning the sale and distribution of disposable vapes altogether. These measures have shown promising results in reducing youth vaping rates and protecting public health.

  5. Public Support and Advocacy: The movement to ban disposable vapes has garnered significant support from public health organizations, lawmakers, and concerned citizens. Advocacy groups have been instrumental in raising awareness about the risks associated with these products and pushing for legislative changes. By harnessing public support and engaging in grassroots efforts, the movement aims to create a healthier and safer environment for all.

As the evidence continues to mount regarding the health hazards and environmental impact of disposable vapes, the case for banning these products becomes increasingly compelling. By implementing comprehensive regulatory measures and outright bans, we can protect the well-being of our youth, reduce addiction rates, and safeguard our planet. It is crucial for policymakers, public health officials, and communities to work together to enact and enforce effective measures that prioritize the long-term health of our society and environment.

Monday, 15 May 2023

In today's world, being healthy and fit is becoming increasingly important. Not only can it help you feel better and have more energy, but it can also help to prevent chronic diseases and improve your overall quality of life. In this post, we will discuss the benefits of being healthy and fit and provide tips on how to achieve optimal health and fitness.


Benefits of Being Healthy and Fit

  1. Improved Physical Health: One of the most obvious benefits of being healthy and fit is improved physical health. Exercise can help to improve heart health, lower blood pressure, reduce the risk of chronic diseases such as type 2 diabetes, and improve overall body composition.

  2. Mental Health Benefits: Exercise has been shown to be beneficial for mental health as well. It can help to reduce stress and anxiety, improve mood, and boost overall cognitive function.

  3. Increased Energy and Productivity: When you are healthy and fit, you have more energy and are able to be more productive throughout the day. This can lead to increased success in both personal and professional life.

Tips for Achieving Optimal Health and Fitness

  1. Set Realistic Goals: It's important to set realistic goals that you can achieve over time. This will help to keep you motivated and on track to achieving optimal health and fitness.

  2. Incorporate Exercise into Your Routine: Exercise should be a regular part of your routine. Aim to get at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week.

  3. Eat a Healthy Diet: A healthy diet is crucial for optimal health and fitness. Aim to eat a diet that is rich in fruits, vegetables, whole grains, lean protein, and healthy fats.

  4. Get Enough Sleep: Sleep is essential for overall health and wellbeing. Aim to get at least 7-8 hours of sleep per night.

  5. Reduce Stress: Stress can have a negative impact on both physical and mental health. Find ways to reduce stress, such as meditation, yoga, or deep breathing exercises.

In conclusion, being healthy and fit has numerous benefits for both physical and mental health. By setting realistic goals, incorporating exercise into your routine, eating a healthy diet, getting enough sleep, and reducing stress, you can achieve optimal health and fitness and improve your overall quality of life.

Friday, 14 April 2023

Oil seeds are commonly used in cooking and food preparation, and are considered to be a healthy source of fats and protein. However, not all oil seeds are created equal, and some may be better avoided. In this article, we will discuss some of the oil seeds that you should avoid.

oil seeds

  1. Poppy Seeds: Poppy seeds are commonly used as a garnish or in baked goods. However, they contain opium alkaloids which can lead to false positives on drug tests. Additionally, consuming large amounts of poppy seeds can lead to respiratory depression, coma, or even death.

  2. Mustard Seeds: Mustard seeds contain a compound called erucic acid, which can be toxic to humans. Although the levels of erucic acid in mustard seeds are generally low, it is recommended that individuals with heart disease, high blood pressure, or kidney problems avoid consuming mustard seeds.

  3. Safflower Seeds: Safflower seeds are a common source of oil, but they contain high levels of omega-6 fatty acids, which can be harmful if consumed in excess. Omega-6 fatty acids are pro-inflammatory, and can increase the risk of chronic diseases such as heart disease and arthritis.

  4. Hemp Seeds: Hemp seeds are a popular source of protein and omega-3 fatty acids, but they may contain trace amounts of THC, the psychoactive compound found in marijuana. Although the levels of THC in hemp seeds are generally low, consuming large amounts of hemp seeds can lead to a positive drug test.

  5. Flax Seeds: Flax seeds are a good source of omega-3 fatty acids and fiber, but they can also contain high levels of cyanogenic glycosides, which can be toxic if consumed in large quantities. To avoid toxicity, it is recommended that flax seeds be consumed in moderation.

  6. Sunflower Seeds: Sunflower seeds are a popular snack, but they may contain high levels of cadmium, a toxic heavy metal that can accumulate in the body over time. To minimize exposure to cadmium, it is recommended that sunflower seeds be consumed in moderation.

  7. Chia Seeds: Chia seeds are a good source of fiber and omega-3 fatty acids, but they can also cause digestive issues such as bloating and constipation if consumed in excess. To avoid digestive issues, it is recommended that chia seeds be consumed in moderation.

In conclusion, although oil seeds are generally considered to be a healthy source of fats and protein, some oil seeds may be better avoided due to their potential toxicity or health risks. It is recommended that individuals with specific health conditions or concerns speak with a healthcare professional before consuming oil seeds. Additionally, it is important to consume oil seeds in moderation and as part of a balanced diet.

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 to share his own knowledge and the many great resources he finds on his self-care journey.

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 to share his own knowledge and the many great resources he finds on his self-care journey.

Wednesday, 6 June 2018

Cholesterol is a substance like wax that is produced from the liver in our body and it reaches the amount of cholesterol in our body through food. Carnivorous diet and dairy foods are its main sources. But fruits, vegetables and cereals do not contain cholesterol.

Cholesterol does not dissolve in the blood, due to which formed serious diseases in the human body, such as heart attack, high blood pressure, heart blockage and many other problems arise due to excess of cholesterol. Obesity can be increases due to high cholesterol, therefore do some effort to reduce cholesterol and change in your eating habits.

There are no special signs and symptoms show of growing cholesterol in your body but it increases the risk of other diseases such as high blood pressure, heart attack, diabetes. If you want to reduce the amount of cholesterol in your body, you can do some homemade remedies. According to a research it has been detected. Coriander helps a lot in reducing cholesterol and also control your sugar.

High cholesterol

To use coriander, add 2 spoons coriander powder in a cup of water, then boil and filter it. Now drink it twice a day. In addition, keep the coriander soaked in half cup of water overnight and drink this water during empty stomach. In a few days you will get to see the difference.

How to reduce cholesterol by onion and amla ?
Red onions are helpful in reducing risk of several diseases. Red onion is very beneficial to reduce cholesterol. To reduce the increased cholesterol in your body, you need to mix the onion juice with honey and drink it. Increased cholesterol will decrease.

In addition, add one finely chopped onion in a cup of buttermilk, and add half spoon salt and half spoon black pepper in it and drink it daily. It will helpful to reduce your 
cholesterol. Add onion,garlic and ginger in your diet chart.

Natural Home Remedies For Cholesterol
Another great way to reduce cholesterol is  by using gooseberry. To use amla, you can filter it by putting a spoon of gooseberry powder in lukewarm water. After this, empty stomach consumed this water in the morning, it will reduce your cholesterol within 2 to 3 days.

Oranges also help in reducing cholesterol. Orange contains plenty of vitamin C, so take 2-3 glasses of orange juice if possible. So that your cholesterol level will be controlled in the body. If you do not want to drink juice, eat it, it will also cure your problem of cholesterol and high blood pressure.

Maintain Cholesterol By Fruit Seeds and Vegetables
Coconut oil is very beneficial for the body. And it reduces the fat in your body and does not make it tangy. Make sure to include organic coconut and its oil in your diet. You must eat two tablespoons of coconut oil. By doing this, the weight gain of your body still stops, and fat starts burning. It is one of the very cheapest ways to reduce cholesterol.

Raisins are rich in fiber, which is beneficial for our body. If you eat a handful of raisins daily, your cholesterol level will be maintain. It also removes other disorders in your body, but remember that excessive consumption can also be detrimental to you.

Add fruits and vegetables seed in your food. Just as the eggplant can eat in your food and eat different kinds of vegetables. Because the seeds are rich in nutrients. These nutrients prevent the increase of your cholesterol levels.