Festivities have returned with a bang! After a two-year covid hiatus, everyone enjoyed this year’s festivities, including the biggest festival-Diwali with food, sweets, drinks, vacation, junk food and partying with friends and family. Your body went through a number of changes and may have suffered certain setbacks that may go unnoticed. Do not get worried! This blog will help you understand how to cleanse your body through a simple&nbsp;post-Diwali detox regimen.<h2>What is post-Diwali detox?</h2>Detox is essentially a method adopted by individuals to help clear the toxins accumulated in their bodies over a period of time. These include:A temporary or intermittent period of fasting• Having a liquid-only diet• A combination of liquids and fruits and vegetables• Infusion drinks or liquids• Use of laxatives or gut cleansers• Avoiding foods that are processedA post-Diwali detox is where you allow your body to heal and replenish after consuming all the sugary and fried foods like ladoos, chakli, chiwda, barfi, sweets, chocolates, etc., and help clear your lungs of all the gases and harmful materials inhaled when crackers are burst around you. Most people are on a vacation during Diwali and therefore are off their daily exercise routine. It is therefore essential to get back your body to proper exercise and diet in the right manner.<h2>Benefits of post-Diwali detox</h2>A simple regimen for post-Diwali detox can include the following methods. To add a word of caution, these methods may be modified as per individual needs and it is not necessary that you follow all the methods. If in doubt, consult a doctor or a nutritionist to understand the risks and benefits of a particular detox method.<h3>• Intermittent fasting:</h3>You can start your detox program with intermittent fasting as per individual capacity. A fasting period of 10-15 hours is safe when you intersperse two fasting periods with a light meal. For example, you can have an early dinner, say by 7 or 8 pm, and then not eat anything until the next morning. You may then have breakfast by 10 or 11 am. You can also undertake fasting for longer periods, provided you have prior experience.<h3>• Liquid-only diet:</h3>This method of detox involves restricting your diet to only fluids and juices or drinks. Fluids require less energy to be digested and give your stomach and intestines the opportunity to rest and at the same time provide the necessary natural nutrients to your body. Examples are fruit juices, lemon water, ajwain water, herb water, etc. You can also drink smoothies made out of your favorite fruits and other ingredients.<h3>• Gentle exercise:</h3>A detox period usually involves less intake of calories and therefore you may feel fatigued and experience muscle weakness. Gentle exercises like yoga, breathing exercises, and meditation help your body cope with calorie shortage and at the same time will help you get started on an exercise routine to&nbsp;regain health. It is vital to understand here that you should keep a balance between fasting periods and exercise sessions. This means that exercise can be performed after you have a meal in between your fasting sessions.<h3>• Limited diet:</h3>After you have begun with a liquid-only diet, you can now progress to a limited diet consisting of liquids and incorporating some fruits and veggies as well. You can eat your favourite fruits and vegetables but make sure to avoid fruits high in sugar. This type of diet can be continued for a few days to a week only as it cannot be continued for a longer period due to limited calories and nutrient availability.<h3>• Associated methods:</h3>Laxatives, gut cleansers, and enemas can be used when indicated for a complete stomach and intestine workup. Avoid foods that may cause gut irritation or cause allergy, ultra-processed foods, caffeine, sugar, alcohol, smoke, and chocolates. These ingredients and foods can be gently introduced back into your diet once the detox is complete.<h3>Takeaway</h3>Diwali is a time of celebration and savouring some sweets and festive foods. It brings joy to close friends and families but is also associated with a lack of exercise, an increase in calorie intake, and weight gain. A post-Diwali detox will help your body get back on track. A simple post-Diwali detox regimen includes intermittent fasting, a liquid-only diet, a limited or combo diet, and some associated methods to go along. It is also advisable to consult a doctor or a nutritionist to weigh the risks and benefits of a detox regimen as per individual needs.<h2>&nbsp;FAQs</h2><h3>1. Does detoxing help reduce weight?</h3>Detoxing causes a reduction in body fluids and muscle mass but may not contribute toward fat loss. A continual effort after detox that involves a balanced diet and exercise may help you to lose weight.<h3>2. What is the difference between a detox and a cleanse?</h3>A cleanse works selectively on clearing the stomach and intestines whereas a detox is a comprehensive and systematic whole-body approach to clearing the body of toxins.<h3>3. How do I know if I need to detox?</h3>The need for detox arises when your body shows certain signs and symptoms like undue fatigue, puffy eyes, body pain, irregular bowel emptying, frequent urination, headaches, acidity, bloating, constipation, repeated infections, and skin irritation.&nbsp;

POST-DIWALI DETOX: A SIMPLE REGIMEN TO REGAIN YOUR HEALTH

Rejuvenate after Diwali with a simple post-festival detox regimen. Follow this easy guide to reset your health, boost energy, and feel revitalized. Start your wellness journey now!

Post-Diwali Detox: A Simple Health Regimen to Bounce Back Quickly

Did you know: Walking 30 to 60 minutes a day is recommended for health and weight management? A brisk walk beats gym exercise and sports for staying slim. If one owns a good pair of shoes, our city's walking trails and sidewalks are a free, fun, and convenient place to start.Walking is the least complicated way to become fit and improve our overall health. According to studies, if we could walk 100 steps per minute, we would be walking fast enough to gain visible benefits of walking. There is no fixed number of steps that constitute the benefits of walking. It depends from individual to individual.<h2>Let’s discuss the 10 benefits of walking daily in our life.</h2><h3>1. Lower blood sugar levels:</h3>Walking is a wonderful technique; to help manage blood sugar levels. In diabetic patients with type 2 diabetic and gestational diabetes or pre-diabetic condition. To manage post-meal blood sugar, the individual should walk for 30 minutes after meals. Make walking after meals part of our daily routine. After every walk, test your blood sugar level to ensure that it has not gone too low.<h3>2. Improves cardiac health:</h3>Walking can improve our cardio-respiratory health. Among several benefits of walking daily, it increases our heart rate, automatically decreasing our blood pressure and risk of heart disease, hypertension, and stroke. It improves our overall circulation and improves our heart health over time. Take 2000 steps; this should be done in one go, which is approximately 20 minutes walk, either in the morning or evening daily.<h3>3. Reduce obesity:</h3>Walking is a simple, natural, and non-strenuous form of cardio. Walk briskly for an hour every day or 30 minutes twice a day to burn those extra calories. If we are not used to walking regularly, then start with 15 or 20 minutes to 30 minutes and then slowly increase the timing. More importantly, if we want to lose weight by walking, then watch our calorie intake, and make some changes in our dietary habits, then only it would be easy to lose weight.<h3>4. Improves musculoskeletal health:</h3>We need to pay more attention to musculoskeletal health. We lose muscle and bone mass as we age, and a habit of walking daily is great for maintaining musculoskeletal health, including maintaining bone health and preventing osteoporosis, maintaining muscle strength and muscle mass, as well as improving balance control.<h3>5. Improves sleep quality:</h3>In 2016, the BMJ journals published a study on sleep quality led by researchers from Japan's university of occupational and environmental health. According to the results of the survey, walking 10000 steps a day for 4 weeks has a significant effect on sleep duration and sleep quality. Although 10000 steps might take the average person longer than 30 minutes, it's a good target to set eventually, especially if we have trouble sleeping.<h3>6. Improve one's health and longevity:</h3>Take 30 minutes or longer walk every day or at least a few times a week. However, we should start walking at a distance, which we feel, comfortable, and slowly increase our distance and pass over time. Studies have shown that a habit of having regular walks can help improve cognitive performance and reduce cognitive decline and the risk of dementia.<h3>7. Enhances Lung capacity:</h3>Walking is an excellent cardiovascular exercise. The benefits of walking daily also include improved lung capacity. If we walk regularly, our lungs eventually become stronger, and we will notice a significant improvement in our endurance, as well as healthier lungs. We'll also enjoy more energy as oxygen travels more efficiently throughout our bloodstream.<h3>8. Muscle strength:</h3>Major benefits of walking involve it engages large muscle groups and is especially good for strengthening our legs. As we do this regularly, we will notice that it becomes easier for us to go on for longer. Maintaining a good posture while we walk will also improve our core strength and, consequently, our balance.<h3>9. Bones and joints:</h3>Being active leads increase bone health. Our bones will become more robust and less susceptible to breakage and osteoporosis. Additionally, the movements involved in walking keep joints lubricated and healthy, so you are less likely to develop arthritis and similar conditions as you age.<h3>10. Brain function:</h3>According to a 2011 study led by the radiological society of north America, the benefits of walking daily improve brain function so significantly that it helps slow down cognitive decline even in people with dementia. Walking activity won't just reduce our risk for illnesses like Alzheimer's disease but will also improve our mood and memory.<h2>Conclusion:</h2>Walking is one of the most underrated exercises. Most people take it for granted and believe that fitness must be achieved by doing entire yoga sessions, working out with gym equipment, or attending exercise classes. But simply the numerous benefits of walking daily can transform our body in many positive ways.We can walk leisurely or briskly depending on our preference, and what's important is that we try to do it regularly. Start making a habit of walking every single day, ideally for at least 20 minutes at a good pace, but if we have not been exercising regularly, start slowly.Go for walks for a duration and at a pace that we are comfortable with. It is very important to do it safely.

10 HEALTH BENEFITS OF WALKING

Boost your well-being with our Top 10 Health Benefits of Walking! Learn how this simple activity can improve your health and vitality. Take a step towards a healthier lifestyle today!

Top 10 Health Benefits of Walking Daily

<h2>New Year Resolutions: Building 15 Healthy Habits this year</h2>After the eventful year that was 2021, this new year brings a glimmer of hope for all of us. Every new year is always accompanied by a sleuth of&nbsp;new year resolutions. For a&nbsp;new year resolution 2024, you might be confused about picking one which you can fulfill.Each year, roughly 1 in 3 people take up&nbsp;new year resolution ideas to better themselves in one way or another. However, these resolutions are usually thrown aside within a month or two.&nbsp;New year resolutions&nbsp;are difficult to keep, mainly because we expect too much to happen too soon. The excitement and adrenaline of the new year often make us overestimate ourselves. Not only does this hamper our ability to fulfill the resolution, but it also brings feelings of failure, which are not conducive to a healthy mindset. If you’re looking to revamp your&nbsp;new year's resolutions 2024, we are here to help you!&nbsp;The past two years have taught us, more than anything, that our health needs to come first. And not just physical health; mental health is just as important. Therefore, as part of your&nbsp;new year's resolutions 2024, you should consider taking steps that can help you build a&nbsp;healthy lifestyle. Follow these tips to take a step forward in becoming the best version of yourself!&nbsp;<h2>1. Eat more nutritious foods</h2>Healthy eating habits should definitely be at the top of your new year's resolutions. While most of us make a conscious effort to eat well, it is no secret that what we eat might not be that nutritious. As&nbsp;new year resolutions 2024, do make a point to research better into what you eat. Also, do start considering more&nbsp;healthy foods to eat every day and not ready-to-eat ones.&nbsp;<a href="https://www.wellnessforever.com/category/food-and-beverages/organic-food-store">Organic foods</a> are a great source of wholesome nutrition that can actually help you. They are also great for sustainability!<h2>2. Sit less and move more</h2>This&nbsp;new year's resolution 2024 can not only be easily fulfilled, but it will also change your posture for the better! Due to our sedentary lifestyles, we often find ourselves at the mercy of&nbsp;<a href="https://www.wellnessforever.com/category/self-medication/pain-relief">pain killers&nbsp;</a>to rid us of constant back and neck pains. To get rid of these pains, consider moving more between long sitting times. If you have a job that requires sitting at a desk for long hours, take mandatory walking breaks every few hours. Or, you can always consider&nbsp;artificial back support&nbsp;recommended by orthopedics.<h2>3. Practice Self Care</h2>Self-care is the ultimate exercise for catharsis. Make your&nbsp;new year's resolutions 2024 to invest more time in yourself and practice self-care. It can be developing a new&nbsp;skincare&nbsp;routine or taking the time to attend your favourite class. It can perhaps be your first step towards developing a&nbsp;healthy lifestyle that also focuses on your mental health.<h2>4. Cut back on artificial sugars</h2>We all love our sweetened beverages, but they certainly don’t make a&nbsp;healthy diet.&nbsp;They are associated with the risks of obesity and diabetes, and may even damage your heart health in the long run. For a&nbsp;healthy new year, cut back on artificial sugars and replace them with healthier&nbsp;alternatives. You can also try including more healthy&nbsp;<a href="https://www.wellnessforever.com/category/food-and-beverages/snacks-and-namkeen">snacks&nbsp;</a>in your diet to cut the sugars out from there.&nbsp;<h2>5. Find a physical activity that you can enjoy</h2>New year fitness resolutions involving promises of the gym are definitely some of the earliest ones to be discarded. For new year's resolutions 2024, find an activity that you will enjoy. It could be yoga, walking, or it could be swimming. To keep track of your physical activity and fitness goals, you can always rely on<a href="https://www.wellnessforever.com/category/health-and-fitness/smart-watch-and-fitness-bands"> smartwatches and Fitbits.</a><h2>6. Practice meditation</h2>Meditation is a form of self-care that can boost your physical and mental well-being at the same time. It calms you down and gives you a fresh perspective on many things. It is a great hobby to pick up on and has a pretty low difficulty level for absolute beginners. Meditation is also effective in tackling&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015474/">anxiety and depression</a> in adults. Therefore, do take up meditation as your&nbsp;new year resolution 2024.<h2>7. Cut back on alcohol</h2>Frequent consumption of alcohol can have negative repercussions on your health and may even stop you from achieving your&nbsp;healthy new year goals. Therefore, regular consumption of alcohol is a habit that you should ditch for 2024. Instead, start incorporating more&nbsp;<a href="https://www.wellnessforever.com/category/food-and-beverages/health-food-and-drinks/vinegar-and-healthy-juices">healthy drinks</a> to fit your healthy&nbsp;eating&nbsp;habits.<h2>8. Be more sustainable</h2>Sustainability is the need of the hour. However, sustainability has given way to ease of convenience in the last few decades. It has drastically affected not only our practices but also our health. Cooking is easily discarded for the time-saving processed foods, and so on. There are several such examples. However, as part of your goals for&nbsp;new year resolutions 2024, incorporate one practice that you can use to build a&nbsp;healthy lifestyle and be more sustainable around.<h2>9. Avoid fix-it diets or exercise plans</h2>Fix-it diets and exercise plans are not very useful. They just mask the problems and don’t address them. They also tend to be very harsh, so they are dropped quickly. Instead, reach out to professionals in these areas with your concerns who can help you curate a&nbsp;new year resolution for health and its benefits.<h2>10. Be more mindful</h2>Mindfulness and meditation are pertinent to self-care. Considering our busy lifestyles, it is natural to feel burn-out or zone out while working. However, it is crucial to be genuinely conscientious of the moments we are living in. Do take up a&nbsp;new year resolution 2024 that can improve your mindfulness and help you stay in the present moment.<h2>11.&nbsp; Limit your screen time</h2>Unlimited screen time can not only influence our subconscious but also impact our sleep cycle. An unhealthy sleep cycle is extremely dangerous in the long run and can also cause premature aging, among other things. As a&nbsp;new year resolution 2024, limit your screen time and spend time on things you actually enjoy. You can also substitute it with spending more time with your family.<h2>12. Use healthier household products</h2>Now, more than ever, we understand how what we consume or use around us can impact our health. Take up a&nbsp;new year resolution 2024 to introduce well-researched products, with more informed opinions, into your home, and in your body. Focus on getting more natural&nbsp;<a href="https://www.wellnessforever.com/category/personal-care">personal care</a> and&nbsp;<a href="https://www.wellnessforever.com/category/home-care">home care</a> products to create a more positive and healthy environment around you and your family.<h2>13. Build a healthier and immunity-friendly diet</h2>Our body and its immunity are the biggest protection against diseases and germs. With lifestyle diseases becoming more prevalent, our immunity needs to be stronger to prevent any such diseases and the harm they cause. One of your&nbsp;new year resolutions 2024 should definitely be to include more&nbsp;immunity-friendly&nbsp;products like&nbsp;<a href="https://www.wellnessforever.com/category/health-and-fitness/vitamins-and-supplements">vitamins</a>, minerals, and supplements in your diet alongside natural produce.<h2>14. Focus on ignored aspects of your hygiene</h2>We often ignore many aspects of our hygiene, one prominent example being oral health. For new year resolutions 2024, do focus on oral health. Unhygienic oral cavities have been linked to many diseases, and this is one healthy habit you should certainly consider for 2024.<h2>15. Be consistent in everything you do</h2>Whatever resolution you choose will not come to fruition if you do not show commitment or consistency. Your&nbsp;best new year resolution for 2024 can be to develop a more consistent and practical approach to anything you take up. This is a practice applicable across all aspects of your life and can do wonders in improving your lifestyle, both physically and mentally.<h2>Conclusion</h2>The reason most of the&nbsp;new years resolutions fall aside is that they often go beyond the achievable limits. 75% of people dissolve their&nbsp;new year resolutions within a week itself. The key to not being one of them and standing steady for your&nbsp;new year resolutions 2024 is to decide on a more realistic goal.&nbsp;Depending on your checklist, set up a timeline for your&nbsp;new year goals. Make a well-thought-out plan with important milestones. Try aiming for short-term goals that can boost your habits and contribute to your well-being. Not only that, be highly consistent with whichever activity you take up. These are just some tips to ace that&nbsp;new year's resolution for health!For any of your resolutions, you can find support in&nbsp;<a href="https://www.wellnessforever.com">Wellness Forever</a>, which can provide everything from supplements to organic produce to exercise training equipment, right at your doorstep.

NEW YEAR RESOLUTIONS: BUILDING 15 HEALTHY HABITS THIS YEAR

Failing to keep new year resolutions? Try these 15 healthy new year resolutions that you can actually keep and build a healthy lifestyle around.

New Year Resolutions with these Top 15 Healthy Habits

Health is an essential factor in our life. Activities like running and jogging help us retain the best form of ourselves both mentally and physically.Haven't we all tried to adopt a fitness routine at some point or another? Everyone wants a healthy body, but we seldom find the time to follow through with these routines. We forget that making time for ourselves is as important as focusing on work and family. We must also remember that our physical and mental well-being is equally important. The&nbsp;benefits of running&nbsp;are such that they give your health a boost without demanding that you strain too much.&nbsp;The&nbsp;benefits of running and jogging have a tremendous impact on our physical and mental well-being. This post highlights the&nbsp;benefits of running in the morning&nbsp;and jogging. So, it’s time to quit procrastinating and lace up your running shoes!&nbsp;<h2>The difference between running and jogging and their independent benefits&nbsp;</h2>Running and jogging are often used interchangeably. But do you think they are the same? The primary difference is that jogging involves a slower pace than running.One of the many benefits of running over jogging is that you burn calories and consume more energy. Jogging, on the other hand, is easier on the muscles, heart, and lungs.&nbsp;When we talk of other exercises, many people are not comfortable getting themselves involved in heavy strenuous forms of workout. Running is a great option if you are one of those people.&nbsp; Running and jogging are good for your health. It is a light to moderate exercise, and if performed regularly, can even be as effective as heavy workouts. If you are a person who does not want to engage in heavy lifting, or extensive workouts, then running and jogging might be just the suitable alternative for you.<h3>What are the benefits of running and jogging?</h3><h4>1. Mood Lifter</h4>Exercise is known to make you feel good. This generally happens because when we do any physical activity, our body releases endorphins. These hormonal secretions are beneficial to uplift and rejuvenate your mind. Thus, one of the&nbsp;benefits of jogging and&nbsp;running&nbsp;is that they give you an instantaneous positive vibe and a relaxed mind.<h4>2. Healthy heart</h4>The benefits of running&nbsp;and jogging also include keeping your body healthy and your heart happy. This is because while running, your heart has to pump blood more effectively than at rest. This is key for a long, disease-free life.&nbsp;<h4> 3. Boost Respiratory System</h4>The&nbsp;benefits of running daily, jogging, and doing aerobic exercises also include strengthening of respiratory muscles. They help in the effective exchange of gases, enhance the function of the lungs, and improve the endurance of respiratory muscles.<h4>4. Development of Immune System</h4>The advantages of running&nbsp;and jogging in the stimulation of lymphocytes and macrophages in the body are also commendable. They keep viral and bacterial infections away and help the proper development of our immunity since the stimulation of antibodies can help combat diseases. The body is left infection-free and also disease-ridden.<h4>5. Mental health benefits of running</h4>The current pandemic has put every individual on edge, succumbing to excessive levels of stress and anxiety.&nbsp; The benefits of running and jogging not only include boosting our physical state but also maintaining the sanity of our mental health.&nbsp;While taking a brisk walk, run, or jog in the park, you are also getting rid of the burden and stress that has been in your mind all day long. Exercise helps to keep your mind worry-free.<h4>6. Jogging works as an antioxidant</h4>Did you know that you can get that glow and shine on your face by simply exercising regularly?The benefits of running every day are tremendous. It helps you maintain better blood circulation in the body; therefore, it is beneficial in making your skin look healthy and youthful.<h4>7. Running for weight loss</h4>The benefits of jogging can help you deal with your weight issues. Most people start with physical activity to maintain a proper BMI. Obese people or anyone with excessive weight not only face being shunned by society, but they are also more prone to threatening life conditions. Therefore, exercising helps you maintain a good shape and form, keeping you away from many chronic and metabolic diseases.<h4>8. Better bone strength</h4>Your bone health is also improved if you decide to include jogging or running&nbsp;as a part of your life activity.&nbsp;With age and time, your bone density reduces, leading to excessive stress on your joint areas. This is the ultimate cause of broken hips and legs in old age. You can, however, escape such problems by incorporating the&nbsp;benefits of running&nbsp;and jogging regularly, which will offer resistance in your joint area, improve your bone health, and keep you strong enough to overcome minor injuries and accidents.<h4>9. Development of muscles</h4>Not just bones and joints, the benefits of running&nbsp;and jogging also lie in toning your muscles and keeping you in good shape, health, and form.<h2>Health tips to consider before starting to jog or run</h2>There are various&nbsp;benefits of running every day.&nbsp;However, you may see the significant changes only with time; nevertheless, the&nbsp;advantages of running&nbsp;cannot be undermined. Therefore, stay put and follow these guidelines to get the&nbsp;benefits of running in the morning.<ul><li>&nbsp;Always consult your doctor before starting any activity. In case &nbsp;you are overweight, have any chronic illness, or are above the age &nbsp;of 40 years, you must seek medical approval before starting an &nbsp;exercise regimen.</li><li>&nbsp;Light stretching is beneficial before you start jogging and running. &nbsp;This makes your body prepared for the main event, which is to &nbsp;get the&nbsp;benefits of running.&nbsp;</li><li>&nbsp;Remember to start slow. Do not be hasty and immediately begin &nbsp;to run. It is vital that you gradually increase your speed; therefore, &nbsp;start by walking fast for about 30 minutes before you start to&nbsp;run &nbsp;every day.</li><li>&nbsp;Eat healthy food and keep yourself well-hydrated throughout the &nbsp;time that you jog or run.</li><li>&nbsp;Try to avoid jogging in overpopulated places. Instead, choose a &nbsp;space with pleasant surroundings and good, clean air. Stay &nbsp;hydrated and breathe slowly and deliberately while exercising. &nbsp;This is possible at the start of your day and thus very soon you &nbsp;will be able to notice the&nbsp;benefits of running in the morning.</li></ul>Jogging and running have slowly become a significant part of our lifestyle. If you haven’t started yet, now is the time. It will ensure that you live a long and happy life with your loved ones.

FITNESS BENEFITS OF RUNNING AND JOGGING FOR BODY AND MENTAL HEALTH

Unlock the fitness benefits of running and jogging for better body strength, mental health, and overall well-being. Start your healthy journey today!

Fitness Benefits of Running & Jogging for Body & Mind | Boost Health

By starting with basic exercises for beginners, we explain how you can build physical endurance and strength. This article also helps you progress beyond basic exercises by suggesting modern variations of planks, lunges, and push-ups.&nbsp;ASSIGNMENT:Not only has COVID-19 severely affected people’s mental health, but physical health has also increasingly deteriorated due to limited physical activity. Being forced to stay at home has led to sitting for long periods. In these unusual times, one may find it challenging to engage in the type of basic exercises they usually undertake; it is even more difficult for others who don’t often engage in physical activity.&nbsp;Integrating a basic home workout into one’s daily routine can improve mental and physical health significantly. Basic exercises don’t necessarily have to mean bodybuilding. Regularly doing simple stretches, walking, and yoga can also improve one’s overall physical well-being immensely.&nbsp;The benefits of basic exercises<a href="https://www.who.int/news-room/campaigns/connecting-the-world-to-combat-coronavirus/healthyathome/healthyathome---physical-activity">WHO’s Be Active</a> campaign encourages individuals to engage in light to moderately strenuous basic exercises daily to relieve muscle pain and improve blood circulation in the body. Regularly engaging in basic exercises has also been shown to promote general bodily health by regulating the proper flow of oxygen and nutrients throughout the body and the brain. The more well-known benefits include weight loss, reduced likelihood of chronic disease, mood improvement, better sleep, boosts of energy, etc.Basic exercises have been found to assist with mental disorders such as sadness and anxiety by releasing endorphins into the body, stress, ADHD, PTSD, and trauma, in addition to physical health advantages. Sharper memory and reasoning, higher self-esteem, better sleep, more energy, stronger resilience, and more social engagement are some practical, emotional advantages.What can we do?Owing to COVID restrictions and the closing down of gyms, many people might not get the chance to exercise outside their homes. Hiring personal trainers may feel as unsafe as going to a public park to work out. So, here are 5 simple basic exercises for beginners at home to maintain their physical health:&nbsp;1. Basic Planksa. Plant your hands and toes firmly on the ground, and keep your back straight, and your core taut in a push-up posture.b. Maintain a little chin tuck and your eyes directly in front of your hands.c. Take deep and controlled breaths while maintaining tension throughout your whole body.d. To begin, do 30-second holds and then increase the time duration you can hold each plank for.&nbsp;Here are a few&nbsp;<a href="https://www.healthline.com/health/14-plank-variations-your-core-will-thank-you-for-later">modified planks</a> to enhance your repertoire of basic exercises.2. Basic Lungesa. Begin by standing shoulder-width apart with your arms down at your sides.b. Put one leg a step ahead, bending your other knee, and halting when your thigh (of the forward stepped foot) is parallel to the ground. Make sure your knee doesn't go beyond your foot.c. Return to the starting position by pushing up with your forward-stepped foot, and repeat with your other leg.d. Repeat this exercise up to 10 times for each leg.Here are some other&nbsp;<a href="https://www.self.com/gallery/lunge-variations">modified lunges</a> you can try in your next workout at home.3. Basic Squatsa. Stand with your arms at your sides and your feet a bit wider apart than shoulder-width.b. Push your hips back and bend your knees as if you're going to sit on a chair while maintaining your chest and chin up.c. Drop down till your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position to be parallel to your knees.d. Hold for 2-4 seconds, then slowly return to the starting position.e. Repeat this exercise about 15 times, and keep increasing the count as you go.&nbsp;Here are some&nbsp;<a href="https://www.self.com/gallery/squat-variations">variations of squats</a> you can integrate into your next at-home workout.4. Basic Push-upsa. Begin by holding a plank posture, ensuring that your core is held firm.&nbsp;&nbsp;b. Push your shoulders down and back, your neck should be in a neutral position, and begin lowering your body to the floor by bending your elbows.&nbsp;c. Extend your elbows and return to the starting position while keeping your elbows close to your body.d. Start with 15 push-ups and increase the number as you improve your endurance and strength.Here are some other&nbsp;<a href="https://www.insider.com/ways-you-can-modify-push-ups-2019-3">push-up variations</a> you can try in your next workout.5. Basic Glute Bridgea. Begin by lying on your back, bend your knees, keep your feet firm on the ground, and your arms straight at your sides, facing your palms downwards.b. Squeeze your core, hamstrings, and glutes while you push through your heels and lift your hips off the ground. Your upper back and shoulders should be in touch with the ground, and your core should create a straight line down to your knees.c. Return to the starting position after a 1–2 second pause at the top.d. Repeat up to 15 times.Here are a few ways to switch up your&nbsp;<a href="https://redefiningstrength.com/20-glute-bridge-variations-stretch-hips-activate-glutes/#:~:text=Lift%20one%20leg%20up%20and,tight%20as%20you%20bridge%20up.">glute bridges</a> the next time you work out.How to tailor these basic exercises to suit your body?Make it easy.We understand that some of these basic exercises may not be possible because of existing physical conditions. One can always substitute one basic exercise for something more achievable for them or engage in modified versions.&nbsp;For example, modified push-ups on the knees instead of the toes, with the legs crossed behind (image 1), or wall push-ups, with the legs spread to shoulder-length (image 2), which can help accommodate bad wrists, shoulder injuries, knee problems, etc.&nbsp;Make it intense.You can take these basic workouts to the next level by adding weights. To intensify your basic exercises, start by using the lightest dumbbells/weights and slowly graduating to heavier ones, or use resistance bands and gradually increase the resistance.&nbsp;For example, you can integrate dumbbells while doing squats (image 1) or weights for glute bridges (image 2) to elevate your basic exercises.In conclusionEngaging in basic exercises for beginners at home can significantly improve your physical and mental well-being. Working or attending classes from home has affected many across the globe. Integrating simple yet doable, basic exercises at home has promoted a healthy daily routine and created beneficial habits. An excellent way to track your daily physical activity is to use&nbsp;<a href="https://wellnessforever.com/category/Keep%20in%20Check?placeholder_id=47&amp;category=&amp;category_id=">fitness monitoring devices</a> or&nbsp;<a href="https://wellnessforever.com/sports-nutrition-products">take supplements</a> based on your nutritional needs. It is best to consult your general physician for the most appropriate and tailored advice based on your age, weight, BMI, genetic predispositions, health history, and physical requirements.&nbsp;Make your health a priority and learn more with&nbsp;<a href="https://wellnessforever.com/">Wellness Forever</a>!

5 BASIC EXERCISES YOU MUST DO EVERYDAY AT HOME

Ayurvedic tips for immunity give you the best fighting chance against COVID-19. Read on to find out five easy-to-follow tips.<h2>5 Ayurvedic Tips to Boost Your Immunity for Coronavirus Prevention</h2>For more than a year now, the entire world has been struggling to fight the ongoing COVID-19 pandemic. In light of the infection, the importance of having a strong immunity has become sufficiently evident. No effective medication to ward off the disease has been discovered as of now, besides the preventive vaccine. With the virus developing new mutant varieties, prevention in the form of&nbsp;<a href="https://www.wellnessforever.com/category/self-medication/immunity-building">Ayurvedic tips for immunity&nbsp;</a>and lifestyle changes is the only path forward.From wearing viral-grade masks to pumping up one's innate immunity via Ayurvedic health tips, prevention is the best chance of protecting people from falling prey to the highly contagious infection.&nbsp;Ayurveda, or the science of life, is one of the oldest known ways of maintaining good health. It has an extensive inventory of preventative and curative means based on two broad concepts – Dinacharya or daily activities for good health, and Ritucharya or seasonal activities to help combat seasonal diseases.&nbsp;Ayurvedic tips for immunity, especially those that help give you a fighting power against COVID-19, combine these two concepts.Ayurveda, in general, is plant-based. Therefore, all common&nbsp;Ayurvedic tips for a healthy body&nbsp;also&nbsp;involve plants and their by-products, making them safe for all genders. Ayurvedic principles encourage people to increase their self-awareness about their bodies and follow simple&nbsp;Ayurvedic tips to improve their health status.&nbsp;Along with these tips, please follow all the COVID-19-related guidelines issued by the Ministry of Health, the Government of India, and the World Health Organisation. These include washing hands with soap and water, frequently sanitizing hands with alcohol-based sanitizers, wearing viral-grade masks properly covering the nose and mouth, and not touching your face and mouth in public places.&nbsp;It is a well-known fact that people who suffer from co-morbidities like diabetes, high BP, respiratory or cardiac diseases, etc., are more prone to contracting the disease. So, in addition to the above, follow some simple yet effective&nbsp;Ayurvedic tips for immunity to increase your fighting chance. Here are some valuable tips to boost your immunity against COVID-19.&nbsp;<h3>1. General Ayurvedic tips for immunity</h3>While there are many Ayurvedic&nbsp;kadhas or herbal decoctions that help in boosting your immunity power, the first step in all Ayurvedic regimes is to follow the Dinacharya routines. Here are some very useful general&nbsp;Ayurvedic health tips&nbsp;for immunity boosting.&nbsp;<h4>a) Get at least 8 hours of undisturbed sleep every day</h4>Like any machine that needs downtime for proper functioning, your brain and body also need their share of activity downtime. Sleeping restfully for 7–8 hours is the best way to give your body time to recuperate from the daily wear and tear. Irregular sleeping patterns can lead to higher toxin build-up and more free radicals and make you sluggish and prone to infections. So, turn off your phone and try to get proper, undisturbed sleep every night.&nbsp;<h4>b) Calm your mind and destress yourself</h4>While it is pretty natural to feel overwhelmed by the stressors around you, especially the events happening during these trying times, put extra emphasis on activities that calm the mind. Ayurvedic practices like meditation and breathing exercises like&nbsp;pranayama, and arts and crafts activities (or anything that you love) can help lower stress-inducing hormones called cortisol. This will overall have a positive impact on your health by reducing your reactions to stress over time.&nbsp;In addition to these general activities and routines, there are several plant-based&nbsp;Ayurvedic tips for a healthy body. Read on for further Ayurveda-approved pointers you should follow to boost your immunity power.&nbsp;<h3>2. Ayurveda-approved dietary tips</h3>It is vital to eat right and supplement the body's nutritional requirements. Include immunogenic food items like ginger, garlic, asafoetida, lemon, and black pepper as much as you can. These are rich in <a href="https://www.wellnessforever.com/category/health-and-fitness/vitamins-and-supplements/vitamins">Vitamin</a> C and have antibiotic and antiviral properties. They also aid in proper digestion.&nbsp;Consume as much fresh or sprouted legumes and green leafy vegetables as you can. Include herbal decoctions (kadhas) made using tulsi, ginger, cinnamon, clove, turmeric, and black pepper. Eat one or two seasonal fruits every day to fulfill your body's micronutrient needs. You can also try&nbsp;Ayurvedic supplements to boost your health and immunity.&nbsp;<h3>3. Ayurveda-approved lifestyle tips</h3>Panchakarma is the part of Ayurveda that deals with lifestyle-related&nbsp;Ayurvedic tips for immunity. These include regimes that help in combating seasonal infections. There are also some general lifestyle changes like quitting smoking and junk food that can help you gain better immunity. Some lifestyle-related&nbsp;Ayurvedic health tips include applying coconut or sesame oil to both nostrils twice a day or clearing out the nasal passage with warm saltwater.&nbsp;Gargling with lukewarm water and salt or inhaling steam are two effective&nbsp;Ayurvedic tips for immunity-building.&nbsp;<h3>4. Do yoga or any other form of exercise regularly</h3>Exercises help in not only keep your body healthy but also in keeping you happy. Neurologically speaking, vigorous exercise stimulates your brain’s ‘reward centers’. It promotes the secretion of a neurotransmitter called dopamine – the ‘feel good’ hormone – and endorphins. Together, these increase the feeling of happiness, boost immunity, and decrease pain.Thus, exercising is one of the most valuable&nbsp;Ayurvedic tips for immunity-boosting. Yoga, meditation, breathing exercises like pranayama, etc., release endorphins to give you a sense of happiness and well-being.&nbsp;<h3>5. Drink at least 8 to 10 glasses of water every day</h3>There are not enough words to stress the importance of staying hydrated. Water is the medium for carrying out all bodily functions, including the activity of WBCs, the body's fighter cells. Not just in COVID-19, but any viral infection, drinking enough water and resting are two surefire ways of combating the disease. Staying hydrated is one of the most important&nbsp;Ayurvedic tips for a healthy body that helps to remove toxins and viral load.<h2>Summing up</h2>Life during the pandemic is challenging for everyone. Months of staying indoors with minimum contact with the outside world and the uncertainties relating to COVID-19 are taking a toll on people's health, even if they do not contract the infection.Taking good care of your body is more critical now than ever before. Having a strong immunity is one of the best chances you have in fighting against the disease. Simple dietary and lifestyle-related&nbsp;Ayurvedic health tips can help you improve your body's immunity immensely.&nbsp;Here's hoping these 5&nbsp;Ayurvedic tips&nbsp;and regimes will help you improve your immunity and adopt a healthier lifestyle. Visit&nbsp;Wellness Forever to learn more about useful Ayurvedic decoctions and medicines and get them delivered safely to your doorstep.&nbsp;&nbsp;

5 AYURVEDIC TIPS TO BOOST YOUR IMMUNITY FOR CORONAVIRUS PREVENTION

Unlock the power of Ayurveda with 5 expert tips to fortify your immunity against COVID-19. Boost your defenses naturally and stay resilient with these actionable strategies. Strengthen your body's armor today!

5 ayurvedic tips to boost your immunity for coronavirus prevention

<h2>5 Ways to Look After Your Mental Health</h2>The importance of good mental health cannot be underestimated. Read on for 5 ways you can improve your&nbsp;mental health&nbsp;today to boost your overall health.<h3> What do we mean by mental health?</h3>If you are looking for effective&nbsp;tips to improve mental health, kudos to you for recognizing its value in your life. The word ‘health’ almost always conjures up thoughts about physical health. But your physical health alone cannot keep you healthy. Did you know that your health is intricately linked to your mental state?Here is a simple example of this link. A feeling of being low or anxious can drain your physical energy, affect your food habits, and disturb your sleep – all of which impact your physical health.According to the Centers for Disease Control (CDC),&nbsp;mental health is a wide umbrella that includes emotional, psychological, and social well-being. It influences how you think, act, behave and feel. It also impacts how we handle stressful situations, behave with others, function in our daily lives, and have a healthy lifestyle.&nbsp;Mental health, just like physical health, is important throughout life at every stage.<h3>The importance of good mental health</h3>It is very common for people to ignore this facet of health and go about their lives. However, ignorance about&nbsp;mental health can have dire effects on one’s physical, emotional, psychological, and social well-being.If you are wondering why maintaining&nbsp;mental hygiene&nbsp;is important, you are not alone! Before we learn a few&nbsp;tips to improve mental health, here are some reasons why it is so crucial:&nbsp;a)&nbsp;It helps you remain physically active and healthy.b)&nbsp;It enables you to understand yourself.c)&nbsp;It helps you realize your true potential.d)&nbsp;It impacts how you feel and think every day.e)&nbsp;It determines your behavior with others.f)&nbsp;It enables you to work more productively.g)&nbsp;It motivates you to contribute to the society and community you live in.h)&nbsp;It creates a sense of empathy in you.i)&nbsp;It helps you cope effectively with the ups and downs in life.j)&nbsp;It strengthens your immunity and prevents diseases and disorders. &nbsp;<h3>Factors that can affect your mental health</h3>Before we read more about&nbsp;tips to improve mental health, you must understand the factors that can impact it:1) Genetic factors:&nbsp;Your genetic <a href="https://www.wellnessforever.com/category/personal-care/makeup">makeup</a> and hereditary traits play a huge role in determining your mental constitution and health.2) Experiences in life:&nbsp;We are all born happy and unaware of the world around us. We differ from each other not just in appearance, but the experiences that we come across in life. Trauma or abuse can significantly impact your mental balance.3) Familial history of mental health illnesses:&nbsp;People who have a family member with mental illness or disorders may have issues managing their&nbsp;mental hygiene.4) Lifestyle: Despite all other factors indicating mental stability, a lot is riding on your lifestyle too. Factors like diet, physical activity, stress, and substance and alcohol abuse can affect it.In most cases, your mental state is determined by the interaction between these factors.<h3>Signs of mental health problems</h3> As&nbsp;mental health&nbsp;crises do not cause direct signs and symptoms, a majority of cases go undiagnosed. Also, due to poor awareness about its importance, most people are unaware that they have&nbsp;mental health&nbsp;issues.Suppose you are experiencing strong negative emotions, low on energy, dealing with chronic stress, frequent bouts of loneliness or mood swings, confused thoughts, etc. In such persistent cases, you must consult a&nbsp;mental health professional or a&nbsp;mental health therapist.<h3>Tips to improve mental health</h3>To work on your mental state, you do not need to have a particular illness or disorder. Just like we eat a good diet, exercise, and take care of our physical health every day, we must also take a few steps to manage our&nbsp;mental hygiene. Here are five tips to improve mental health: 1. Practice gratitudeA good way to build&nbsp;mental health&nbsp;is by practicing gratitude. We are all, intentionally or unintentionally, pushed into the rat race of life and tend to be affected by failure. To safeguard a stable mental state, you must practice gratitude. This involves developing a habit of being ‘thankful’ for what you have. A good way to begin this practice is by keeping a gratitude journal and writing down three things you are thankful for each day.2. Take care of your bodyOne of the effective&nbsp;tips to improve mental health is to take care of your body. Your mental and physical health affect each other mutually. Here is what you can do to take care of your physical health that can boost your&nbsp;mental health: a) Eat a healthy, <a href="https://www.wellnessforever.com/category/health-and-fitness/sports-nutrition">nutritious</a> diet every day.b) Drink lots of water and keep yourself hydrated.c) Get your daily minimum of 30 minutes of exercise or physical activity, as it reduces depression and improves your mood.d) Get enough sleep, as lack of sleep is believed to cause depression. 3. Value yourselfVery early on, we are all taught to treat others with love, kindness, and respect. We are told not to be overly critical or rude to those around us. But, most of us forget to treat and value ourselves at the same level as we do others. For&nbsp;good mental health, we must value ourselves.&nbsp;Make time in your busy schedule for hobbies, projects that you love, understanding something new, or just anything that makes you feel happy! At the same time, treat yourself with kindness, and respect and avoid being too critical about your weaknesses or flaws. Work and build on your strengths and accept your weaknesses. Always hold yourself in high regard – the same way you regard others. 4. Surround yourself with good peopleAmong the many&nbsp;tips to improve mental health, surrounding yourself with good, supportive people is a very useful one. Humans are social beings and have always been. We need people around us who we depend on for different emotions, feelings, and more. Even the most introverted individual requires a support system in their life.&nbsp;Having a strong support system in your friends and family and strong social connections is essential for&nbsp;good mental health. Strengthen your relationships with supportive family members and friends who will have your back and make you feel safe.&nbsp;5. Seek help whenever you need itMany people believe that asking for help is a sign of weakness when in contrast, it is a sign of strength. It takes a lot of effort to accept that you need help and speak up about it. When looking for&nbsp;tips to improve mental health, most people do not consider ‘seeking help’ as an effective tip. When you have the strength and courage to seek or find help, you are taking one step towards improving your mental stability. Consult with a&nbsp;behavioral and&nbsp;mental health resources on Wellness Forever – all of which can keep your&nbsp;mental hygiene&nbsp;at its best! As it is the building block for your overall health, you must always look for ways to improve it.

5 TIPS TO IMPROVE YOUR MENTAL HEALTH

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5 tips to improve your mental health

What is peace of mind and inner calm? Try these 10 self-meditation techniques that could help you to achieve inner peace.<h2>Top 10 Self-Meditation Techniques to Gain Inner Peace</h2>Inner peace is what everyone nowadays seems to be desperately craving. Unfortunately, in the current COVID-19 pandemic scenario, many people are experiencing negative feelings such as frustration, sadness, anxiety, fear, and even depression. Finding peace in the chaos of life is a real challenge as one tries to balance their work from home, their social responsibilities, personal life, as well as family obligations. If you have been having troubles related to your mental health while working from home, then you are not alone.Self-meditation techniques can help you to improve your health and stay calm as you work from home. These are some benefits that are often associated with those who practice meditation:-&nbsp;Improved quality of sleep-&nbsp;Relief in anxiety symptoms-&nbsp;Aid to overcome depression-&nbsp;Improved quality and clarity of thoughts-&nbsp;Normalised blood pressureRead on as we guide you through the top 10&nbsp;self-meditation techniques to gain inner peace!<h3>1.&nbsp;Breathing Techniques</h3>It is one of the best meditation techniques for beginners as they often complain that meditation is complex and often gives up on the practice. To achieve a deep state of meditation takes patience, consistency, and training. Scientific studies have proved that deep breathing as a self-meditation technique activates your vagus nerve, stimulates your parasympathetic nervous system, and produces a calming effect on the mind and body.&nbsp;So you just need to follow three simple steps<ul><li>-&nbsp;Create time and space for this practice</li><li>-&nbsp;Sit in a comfortable position and correct posture</li><li>-&nbsp;Take a deep breath and focus on inhale-exhale for 15-30 min a day</li></ul><h3>2. Mindfulness Meditation</h3>This technique involves training your mind. It’s the next stage of meditation that involves deep breathing and awareness of your mind and body. You need to control your mind, slow down your thoughts, and allow negativity to go off. When thoughts come up, do not get carried away. These thoughts may be of worry, anxiety, or fear; however, try to ignore them and return to your breathing.&nbsp;Recent research has shown that&nbsp;mindfulness meditation&nbsp;improves your emotional intelligence which eventually leads to overall well-being, better mental health, and job satisfaction. This&nbsp;self-meditation technique also enhances the quality of sleep.<h3>3. Mantra Meditation</h3>It involves chanting of mantras either loudly or silently and is usually practiced in Indian tradition. Silent mantra meditation is also called transcendental meditation and is the best&nbsp;self-meditation technique. You can use the mantra of a deity, or it can be a simple word like ‘OM.’ For mantra meditation, sit comfortably in a quiet place, close your eyes, and say the word slowly and repeatedly. You can split the mantra and repeat the half mantra while inhaling and the rest half mantra while exhaling. For example, if a mantra is chanted as ‘SO HUM,’ you say ‘SO’ as you inhale and ‘HUM’ as you inhale.&nbsp;The chanting of mantra as a self-meditation technique will quieten your fears, transcend the mind, and thereby help you cope with the mental hardships.<h3>4.&nbsp; Healing Meditation</h3>Our emotions have a significant impact on our bodies. What we feel inside is usually reflected outside. It has been noticed that constant mental stress leads to diseases like high blood pressure, diabetes, obesity, etc.&nbsp;Healing meditation&nbsp;often helps to reduce chronic pain and other medical conditions. A study has shown that healing meditation helps to reduce stress and produce positive life changes and thus proved to be one of the best&nbsp;self-meditation techniques.<h3>5. Visualisation Meditation</h3>This technique focuses on boosting the feelings of relaxation, calmness, and peace by visualizing cheerful scenes or images. You need to imagine the scene using all your five senses. This&nbsp;self-meditation technique will surely motivate you towards your goals as sometimes this technique also involves picturing yourself achieving a specific goal.<h3>6. Progressive relaxation meditation</h3>When you have stress or worry, your body muscles generally tighten up. Progressive muscle relaxation helps you release muscle tension and makes you feel more relaxed. It is a simple&nbsp;self-meditation technique that works through the entire body. You need to concentrate on one muscle group at a time and release the tension. You would notice that the muscles have relaxed momentarily. Over a while, with practice, this technique is expected to relieve stress and anxiety and help you reduce your fatigue levels.<h3>7. Morning Meditation</h3>You can meditate at any time in the day. However, early morning, before you have your tea or coffee, is the ideal time for meditation. This is because your mind is comparatively free and more clear in the morning.&nbsp;Morning meditation is an energy booster that will make you feel more awake and alert. This&nbsp;self-meditation technique could be practised every day as soon as you wake up.<h3>8. Guided Meditation</h3>In this technique, an expert teacher guides you in person or via audio or video. So, it is considered one of the best&nbsp;meditation techniques for beginners. In this&nbsp;self-meditation technique, the teacher will take you through the dynamics of the mind and will explain meditation techniques and their benefits in our everyday life.<h3>9. Walking Meditation</h3>When you have trouble sitting still in one place, walking meditation is most suitable as the&nbsp;self-meditation technique. Some people may find that if they try to sit still, it makes their anxiety worse. In such cases, consider walking meditation. You can do walking meditation anywhere and anytime. Don’t consider it as a simple walk. Here you walk with attention and intention. You walk with an open heart, goodwill and just go with the flow. Maintain mindfulness as you walk. Don’t talk on the phone when you walk. This technique can also be easily practiced by&nbsp;beginners.<h3>10.&nbsp; Yoga Meditation</h3>Yoga is not just a form of exercise; it is the training of both mind and body, as well as a holistic&nbsp;self-meditation technique. Yoga includes different forms of activities and different body postures (asanas), and performing them actually leads to meditation as they are performed with conscious breathing. Different yoga meditation poses involve activating poses such as sun salutations (Surya namaskar), body balancing poses, stretching poses, as well as bending poses. So a conscious concentration and relaxation with a steady asana pose will help to bring you to the state of meditation. This&nbsp;self-meditation technique&nbsp;is believed to promote overall mental as well as physical well-being.All you need to do is combine any of the&nbsp;self-meditation techniques&nbsp;with your current lifestyle choices. Also, remember that regular exercise, healthy food choices, and sound sleep will enhance the positive effects of meditation. Be with nature, get some early morning sunshine, spend quality time with your family members, and always have a positive attitude to achieve inner peace.

TOP 10 SELF MEDITATION TECHNIQUES TO GAIN INNER PEACE

Struggling to find inner peace? Learn the top 10 self-meditation techniques that can help you calm your mind and improve your well-being. Start practicing these simple methods today for a more balanced and peaceful life

10 Effective Self-Meditation Techniques for Achieving Inner Peace

you have a work-from-home sitting job, and maintaining correct sitting posture is a challenge due to typing and hunching over laptops. Find how to adopt a good sitting posture that is essential for a healthy spine and back.<h2>Working from Home: Sitting Posture</h2>Today, many of us have to work over a laptop or use a desktop at work for a&nbsp;long sitting position,&nbsp;which can actually load the joints, ligaments, or muscles within your spine, perhaps leading to pain and work stress.&nbsp;&nbsp; A&nbsp;good sitting posture means that you're maintaining the three natural curves within your spine, that is, a curve in your neck, a curve out just between your shoulder blades, and a curve in your lumbar spine, which can eventually rule out a proper&nbsp;work from home sitting posture&nbsp;to give you a pain-free workday. Even if you try to cover up your&nbsp;bad posture&nbsp;with exercising, it’s been evident that the negative effects of sitting for too long aren’t reversed by exercise. This is because being active does not simply reverse the effects of metabolic changes caused because of sitting. So, it is important that one takes extra precautions and makes an effort to self-correct and achieve a good posture.&nbsp;<h2>8 Steps for Correct Sitting Posture for Work from Home</h2>Here we will discuss ways to set up your desk for comfortable ergonomics and achieve the&nbsp;best sitting position for lower back pain. We'll walk you through each step in the process, then provide a checklist that you can review at the end. Start with keeping your spine and neck straight and maintaining a forward head posture directly above and not forward of your pelvis. Next, set the height of your work desk so that your elbows rest at a 90-degree angle when using the keyboard. Make sure your chair has lumbar support. Draw yourself up and use the back support at the curve of your back.&nbsp;Your wrists and hands, meanwhile, should extend in a straight line from your arms; they should not need to bend up or down to reach the keyboard.&nbsp;Depending on the size of the monitor, you may want to set it at about 26 to 30 inches away from you, then set the height of your monitor based on screen size. For a smaller monitor, set the top edge of the screen at eye level; for a larger monitor, your eye level should line up with the top third of the screen.&nbsp;Once the screen height is set, tilt the monitor to a comfortable angle between 10 and 20 degrees making sure to avoid glare from overhead lights.&nbsp; Here's a quick checklist of all the points we discussed. Take a moment to make sure every adjustment has been made.<h3>Checklist:&nbsp;</h3>1. Stand straight and align the spine2. Adjust the height of the table3. Sit on a chair with lumbar support4. Set elbows at 90 degrees5. Wrists and hands in a straight line from arms6. Monitor 26-30 inches away7. Set screen at eye level8. Tilt monitor between 10 to 20 degree&nbsp;Now your desk is properly set up for more comfort and less fatigue over the course of your workday.&nbsp;<h2>Dos &amp; Don'ts While Sitting</h2><h3>Dos:&nbsp;</h3>1. Find a good pelvic position:&nbsp;Sit with your shoulders over your hips, feet flat on the floor, and chin aligned over your chest in a neutral spine position. Allow your spine to settle in its natural “S” curve.2. Tuck your chin:&nbsp;Doing chin tucks exercises keeps the head aligned above the spine, rather than drifting forward into&nbsp;bad posture. Don’t hunch or slump forward in the chair.&nbsp;3. Adjust your monitor distance and height: Position the monitor about an arm's length away from your face. The monitor's top should be adjusted at eye level. If not, you will spend a lot of time gazing down.&nbsp;&nbsp;&nbsp;&nbsp;<h3>Don’ts:</h3>1. Don’t sit up straight:&nbsp;Sitting upright at 90 degrees may look ergonomic, but for long periods it puts unnecessary strain directly on the spine as you hold yourself up.&nbsp;2. Don’t adjust the height of the chair to your leg:&nbsp;For a computer setup, the chair’s height depends on where the keyboard and mouse are. Put your seat too low, and your arms will pinch the edge of the desk; put your seat too high and you’ll end up slouching.3. Standing isn’t good for you: Standing desks are popular nowadays, but standing all day isn’t any better than sitting. The problem is, for the most part, we’re stationary, and movement throughout the day is only the way out.&nbsp; &nbsp; &nbsp;&nbsp;In addition to making changes of work positioning and taking a note from Dos and Don’ts, you may also want to do a few exercises in between breaks to keep your body lumbar strong.&nbsp;<h2>5 Exercises For Correct Sitting Posture&nbsp;</h2><h3>1. Neck Rolls</h3>Neck rolls are one of the easiest mobilization exercises you can do. It creates some stretch receptors in the neck to fire and gets the blood flowing in your neck again, rehydrating your intervertebral discs.&nbsp;How to do:a) Start off with your head bent in front and roll your head backwards into extension and then return back to the initial position.b) Do 20 rolls from both sides and for 3-4 sets.&nbsp;&nbsp;<h3>2. Shoulder Rolls</h3>This is a perfect exercise for removing stress and tension in the shoulders and improving the circulation in those joints.&nbsp;How to do:a) Squeeze the mid-back muscles like rhomboids and mid traps and lower back to promote upright posture.&nbsp;b) Repeat this motion 20 times and for 3-4 sets.<h3>3. Shoulder and Chest Openers</h3>This is best for stretching biceps, front of shoulders, and chest muscles.&nbsp;How to do:a) Place your hands on the desk-top and with them planted on the desk move your body away from the desk so that the arm extends back into the straight arm position.&nbsp;b) Hold this stretch for 30 seconds for 4-5 sets.&nbsp;<h3>4. Spine twists</h3>This stretches the spinal muscle and relieves stiffness in the neck and shoulders.&nbsp;How to do:&nbsp;&nbsp;a) Grab the back of your chair or thigh and hold this stretch for about 5 long and controlled breaths and then alternate to the other side.&nbsp;b) It's perfectly normal if you hear some pops and cracks.&nbsp;c) Hold the stretch for 5 long breaths.&nbsp;<h3>5) Hamstring stretch&nbsp;</h3>Stretching this muscle will help with lower back pain and anterior pelvic tilt too.&nbsp;a) Stand up and place your heel on the chair you are sitting on. Slump your body over facing your foot. This will create a stretch at the back of your thigh.&nbsp;b) To create more of the stretch, point your toe towards your body.&nbsp;c) Hold the stretch for 30msec. Perform 3-4 sets. &nbsp;<h3>6) Posture Correcting Belts</h3>A&nbsp;bad posture is not just a result of a&nbsp;long sitting position. But the drooping shoulders and bent back is the reason why most people face serious problems of back pain and discomfort. To fix this, it is often advised to use a posture correction belt that ensures the right alignment of the back and shoulders. Basically, what posture correcting belts do is it correct upper thoracic posture and is devised to create the right balance.&nbsp;<h3>Uses:</h3>a) Recommended for those who sit or stand for prolonged hours with a slouched postureb) Helps prevent pain, discomfort, and major problems related to the back, spine, shoulder, and neckc) Promote proper sitting posture by mechanotherapy through muscle memory training&nbsp;There are various back braces, and each has its function. Having great posture is the goal but wearing it doesn't strengthen the muscles in the back of the neck or upper back. So while a belt may help while it is on, when you take it off, the&nbsp;forward head posture will get back.&nbsp; Try to include posture-specific exercises in your workouts while also wearing a<a href="https://wellnessforever.com/products/tynor-posture-correction-brace-grey-large-pack-of-1-148400"> posture correcting belt</a> that can help you in the&nbsp;long sitting position.

WORKING FROM HOME SITTING POSTURE

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Master the Perfect Sitting Posture for Working from Home | Boost Comfort & Productivity

Working from Home &amp; Depression: How to deal with it?&nbsp;The current pandemic situation has forced almost everyone to work from home. This has resulted in depression and feelings of anxiety. Different ways of&nbsp;managing stress while working from home can make you feel joyful and increase your productivity.&nbsp;With the onset of the Covid-19 global pandemic, our lives have changed completely. The work from home concept, thought to be a relief on some occasions, is now an everyday affair.&nbsp; Although&nbsp;remote working has been in practice for many years, the forced work-from-home during the pandemic is challenging with every family member being at home. Although you cherish some perks of work from home, such as no commute, more time with family, it can give you a feeling of depression and anxiety, and you may experience&nbsp;work from home stress. &nbsp;<h2>Ways to deal with depression while working from home</h2>&nbsp;While your organization must be trying to make your work-from-home experience employee-friendly, many of you may be walking a tightrope while balancing your kids' demands, managing your daily chores, and working from home at the same time. In addition to this, reduced interaction and support from colleagues impacts your psychological&nbsp;well-being. Unclear boundaries between work and home and extended work time result in high stress. This often builds up to give you anxiety and depression.&nbsp;&nbsp;Our wellness experts at&nbsp;Wellness Forever are here to ease your work from home stress. Here are a few tips to help you deal work from home anxiety and&nbsp;work from home depression:&nbsp;<h2>1. Set a timeline for work:</h2>&nbsp;A steady schedule followed strictly is the backbone of stress-free working. Set up a&nbsp;schedule for home and work responsibilities. Decide separate timelines for your family, domestic responsibilities, and a dedicated time for work. Remember to have breakfast and meals on time. As you set up a time to begin your work, likewise have a&nbsp;finish time for the day’s work. Shut your laptop and phone after your working time is over, and more important, shut your mind off the work. Now focus it only on home activities. Remember, adhering to the timeline is as important as setting it.&nbsp;&nbsp;<h2>2. Stay hydrated:</h2>&nbsp;Drinking water is scientifically proven to be associated with lowered risk of anxiety and depression. At the office, you may make trips to the watercooler or have a water bottle with you. While you work from home, not having a water bottle handy may dehydrate you. Remember, staying&nbsp;hydrated facilitates the delivery of nutrients to the brain, removes toxins from the body, and improves brain function. With an alert mind, you tend to keep away anxiety and depression. Keep water at easy reach and sip on it as you carry out your work. Also, avoid excessive consumption of caffeinated drinks.&nbsp;<h2>3. Limit screen time:</h2>&nbsp;Regular screen&nbsp;breaks are necessary while you are glued to the screen. During work at the office, commute time, physical meetings, coffee breaks, watercooler chats, lunch breaks are natural screen breaks. However, as you work from home, these breaks reduce, causing eye strain and fatigue. Do these simple things to limit screen time:&nbsp;i. Choose a phone call to explain than a video call. Video calls strain your eyes and add stress.&nbsp;ii. &nbsp;Limit your video meeting time.&nbsp;iii.&nbsp; Move away from the screen. Stretch your legs, go to the kitchen for water.&nbsp;iv. Take ‘tech time off’.&nbsp;v. Practice&nbsp;yoga&nbsp;every day. It helps you feel lighter.&nbsp;&nbsp;<h2>4. Refresh your surroundings:</h2>&nbsp;While you work from home, have a&nbsp;designated workplace. Avoid working in the bedroom. Get dressed. Avoid sitting in pyjamas; this gives you a fresh start to the day and creates a positive mindset. Refresh your surroundings to refresh your mood, and this will relieve anxiety and depression. Refresh your surroundings while working from home as follows:&nbsp;i. Remove unnecessary things from the table and declutter the work area. Have trays or baskets to hold essential work-related items.&nbsp;ii. Arrange all necessary items properly for easy reach.&nbsp;iii. Let natural light come into the room.&nbsp;&nbsp;<h2>5. Grow plants around you:</h2>&nbsp;Being in front of the screen for an entire day as you work from home is stressful. Continuous viewing on the digital screen, virtual meetings, endless phone calls increase anxiety. Studies have shown that&nbsp;indoor plants reduce physiological and psychological stress. Surround your workplace at home with some greenery. It will give you comfort, soothe you and help in&nbsp;managing stress while working from home. While you spend around 85% of your time working from home, you almost lose the connection with nature. Indoor plants give you a positive effect and elevate the mood.&nbsp;&nbsp;<h2>6. Gift yourself small moments of joy:</h2>&nbsp;Feeling depressed working from home is a new health condition now. It is not normal for us as we are forced to follow the work from home culture. Don’t stress out and get exhausted while you finish the project on its deadline. You also need moments of joy; be&nbsp;kind to yourself. Give yourself small moments of&nbsp;joy in doing relaxing activities. You can use the commute time for some joyful activities. This will reduce the depressing moments. You may do the following:&nbsp;i. Take a walk outside.&nbsp;ii. Meditate and try relaxation techniques.&nbsp;iii. Do some light stretching workouts at home.&nbsp;iv. Water the plants.&nbsp;v. Listen to your favourite music.&nbsp;vi. Look for&nbsp;healthy snacks to munch on.&nbsp;&nbsp;&nbsp;<h2>7. Follow the flowtime technique:</h2>The&nbsp;Flowtime technique is an effective way of doing your work in an&nbsp;uninterrupted flow. It is based on the following steps:&nbsp;i. Divide your workday into small segments.&nbsp;ii. Work on one segment at a time.&nbsp;iii. Take a break when you feel it is necessary.&nbsp;iv. Repeat.&nbsp;Flowtime technique is ‘unitasking’, where you pick one task and focus entirely on it. If you are losing focus, take a break. If you know the time required to complete a particular task, set an alarm that tells you when to stop. Flowtime technique increases your productivity by giving a personalized approach to complete the work without getting stressed. Short breaks refresh your mind and allow you to focus better.&nbsp;Do not let the stress of work from home and depression overpower your focus at work. Control your anxiety levels with the simple tips by our&nbsp;<a href="https://www.wellnessforever.com/">Wellness experts</a>. Follow the&nbsp;flowtime technique. Prioritize more complex tasks when you have maximum&nbsp;energy. Appreciate your efforts when you achieve your goals. Take regular breaks, maintain a balance between work and home responsibilities, set timelines for work and home responsibilities, surround yourself with positive energy, and go for a walk. Make your work from home stress-free.&nbsp;

WAYS TO DEAL WITH WORK FROM HOME DEPRESSION

Feeling down while working remotely? You're not alone. Learn effective strategies to combat work-from-home depression and boost your mood.

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