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Dikshi Gupta

Holistic Fitness- An Emerging Trend To Follow

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Holistic Fitness can mean different things to different people. In current times, it is difficult to say that one terminology defines it all. Traditional exercise and weight training are practiced to tone and build our muscles, making our outward appearance pleasing. Being self aware of our emotions and facing them effectively takes care of our inner being. So what exactly is holistic fitness? 

Holistic fitness fixes more than your strength, stamina and endurance. It is a health protocol that aims to:

  • Reinforce the fitness and emotional health of the entire human body.
  • Combine stress control techniques, nutrition, traditional exercise, and sleep patterns.
  • Redefine fitness and health in achieving the primary objective of continuously improving one’s overall well-being.
Holistic Fitness Workout
Holistic Fitness Workout

Holistic Fitness- an integral part of a healthy lifestyle.

Fitness is a vital part of a balanced life that allows you to enjoy a wide variety of activities and cope with stress. It is wholesome. It has nothing to do with small waists or huge muscles. Fitness implies a much broader perspective that encompasses all three realms—mind, body, and soul.

Many people enjoy fitness as a free, easy, and gratifying source of happiness. For others, fitness means only “exercise,” a daunting activity that they associate with boredom, pain, and possibly even humiliation. Many feel they fall short of society’s (or their local gym’s) standard for physical fitness. They also may have too narrow a concept of the kinds of activities that can make them fit. As a result, they either avoid healthy activity at all costs or never manage to make it a long-term habit.

Many people think of exercise as being all about losing weight. That’s just one potential benefit of regular activity, and possibly not even the most important. Exercise keeps your bones healthy, boosts immunity, and wards off heart diseases and other chronic ailments. It enhances mental clarity, lifts mood, and creates a sense of accomplishment that can lead to more outstanding performance in other life areas. Fitness leads to more joyful living, a happier state of mind, and greater self-esteem—all of which support personal and professional success, creating even more joy.

Tips to stay consistent with your fitness regime:

Visualize your goals.

Whatever you choose, create a strong mental picture of yourself achieving your goal.

Chant a mantra.

Spend a few minutes each day repeating to yourself what you want and how you will get it. Continue this for a few minutes each day, and soon enough, your mind will start turning these thoughts into actions. 

Find a support-buddy (or groups)

who can exercise with you.

Take a Walk

Even if you feel you have absolutely no time to work out, try to set aside just ten minutes a day to take a walk.

To summarize…

When you develop a balanced lifestyle, you may be better able to make health and fitness a priority. Whether the aim is to lose weight, tone muscles, reduce chronic pain, re-energize, build up your immunity, detoxify, or sleep better- you would feel and look best! Download JoyScore app to help you improve your holistic fitness. 

Power Of Superfoods Which Are Easily Available

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No single food can provide you all of the essential vitamins, minerals, and antioxidants you require. It is crucial to eat a wide variety of nutrient-rich foods to obtain our bodies’ health benefits. There is nothing wrong with consuming a food item that provides you a fair percentage of a specific vitamin or mineral that you require.

What is a Superfood?

The word “superfood” mostly describes foods that are supposed to make you look and feel lively and help you become stronger against all odds, but what are “superfoods,” and what makes them so great? Superfoods are considered nutrient powerhouses that contain vast amounts of antioxidants, phytochemicals (chemicals responsible for colors and smells in plants), vitamins, and minerals. There’s no exact definition of what a superfood is. Many superfoods are plant-based, but the cut also includes some fish and dairy. Superfood is a reasonably new term referring to foods that offer maximum nutritional benefits for minimal calories and are a source of vitamins, minerals, and antioxidants. Some popular superfoods, to name a few are, salmon, kale, berries, kefir, almonds etc. Since superfoods do not have a strict description, any nutrient-dense food comes under this category.

Superfoods
Wide range of Superfoods

Benefits of Superfoods

The mineral and vitamin content found in superfoods will help your body protect against diseases and keep you healthier. These foods can aid heart health, weight loss, increase energy levels, and even decrease aging effects when integrated into a well-balanced diet. 

Antioxidants present in many superfoods may help prevent cancer, while healthy fats can reduce your heart disease risk. Fiber can help prevent diabetes and digestive disorders, which is also present in many superfoods, including lowering the risk of developing cardiovascular diseases. It is also well known that superfoods protect your organs against toxins, lower cholesterol, control metabolism, and decrease inflammation.

A healthy breakfast superfood platter
A healthy breakfast superfood platter

Popular superfoods

Below are 5 top superfoods that are good for you and worthy of the esteemed superfood title.

Berries 

Berries such as raspberries, strawberries, blueberries, blackberries, cranberries are loaded with vitamins, minerals, fiber, and antioxidants which act as a nutritious powerhouse that can avoid certain diseases. The potent antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer, and other inflammatory conditions.

Cinnamon

Not only is cinnamon delicious, but it has antioxidants that help cut down inflammation and helps improve insulin sensitivity. Here’s the catch: The cheap cinnamon you find most often in the supermarket isn’t the best. Ceylon is a type of cinnamon which you might want to try out. It does wonders to your cooking. 

Salmon

Salmon is a very nutritious fish filled with healthy fats, protein, B vitamins, potassium, selenium, and omega-3 fatty acids. But, limit your consumption of salmon to avoid potential adverse effects from contaminants common in fish and seafood.

Avocados

Avocados are high-fiber fruits that are nutrient-rich and can play a role in reducing inflammation and chronic diseases. They have a creamy texture and can be consumed by preparing dips or spreads. 

Sweet Potato

Sweet potatoes, which have antioxidant effects, are highly nutritious foods filled with carotenoids. Carotenoids act as the body’s antioxidants powerhouse. It has the potential to fight cancer, improve vision, and develop growth in children.  

Eating a well-balanced diet will do the magic.

Achieving maximum and balanced health through food and nutrition is about more than focusing on one or two of the latest food trends. It is recommended to use superfoods as part of daily nutritional consumption, but only when eating a safe, balanced overall diet. Instead of relying on individual foods, consume a “super diet.” Be mindful of what you eat by being more aware of yourself and your daily habits. Download JoyScore to lead a happy, fulfilling, and healthy life. 

Few Amazing Self Help Tips To Overcome Mental Health Issues

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Every new day is a new opportunity for you to start fresh. With stress and anxiety overwhelming our lives, mental health concerns are substantially rising, impacting our mood, thought, and behavior. These concerns become mental health disorders or illness when the symptoms start interfering with your day to day life and maybe so severe that they cause suicidal thoughts.

We often have this phobia of being judged for our mental illness or struggle with thoughts that asking for help indicates weakness. Due to this, we take a step back and try to suppress our thoughts and feelings. But it is vital to acknowledge and treat them before they become severe. Guided self-help is often fruitful in treating common mental health problems.

A girl reading self help book
A girl reading self help book

Some Self Help tips you can easily follow are listed below:

  • Pay attention to signs, and take proper treatment to reduce the symptoms that impact your life. Don’t be afraid of being labeled with mental illness.
  • Seeking assistance is imperative. It is an indication of strength because it takes courage to speak up. 
  • Say positive mantras like ‘I am strong. I am enough’ instead of playing the victim. It separates the person from the illness. Never let the illness define who you are.
  • Keep yourself engaged because an idle mind is devil’s workshop. Try new things, pursue your hobby, cook, learn a language, solve a crossword, etc. because it boosts your mood and breaks unhealthy thinking patterns.
  • Understand your worth and accept who you are to deal with it better. Don’t let stigma create self-doubt. Treat yourself with kindness and avoid self-criticism.
  • Isolation befriends mental illness. Reach out to loved ones, talk out your feelings as sharing helps you feel better. 
  • Set small but achievable goals, as accomplishments boost your self-confidence and motivate you to move towards bigger goals. 
  • Take care of your physical health by indulging in physical activities like walking, swimming, eating a nutritious diet, taking quality sleep.
  • Avoid alcohol and other drugs as they might make you feel better for some time but aggravates the problems in the long run.
Self Help Activities
Self Help Activities
  • Take a break from the monotonous schedule. Give your mind some rest and spice it up with something you like doing or are good at.
  • Control your restless mind by practicing meditation/ yoga. Start with simple deep breathing exercises as they can improve your state of mind and outlook on life. Try breathing activities on the JoyScore app. The universal 4-7-8 breathing works wonders. 
  • Write a journal to track mood changes, activities, people that cause you to feel better or worse. It might also help you notice that you have more good days than you think. Or the best option you can explore is the mood tracker in the JoyScore app. It also gives you a report of all your days and suggests relevant activities to elevate your mood.
  • Repel your weak emotions by following the opposite-to-emotion technique. If you are upset with an urge to isolate, instead move out and be around people. 

Identifying the symptoms and recovering from mental illness requires strength, persistence, and awareness. If you feel powerless battling with everyday problems, remind yourself that you have made it this far, and you are incredibly strong to make your way further. Joyscore app helps you realize self-worth and stabilize your wandering mind with plenty of techniques to direct you far away from the burdens of life and attain peace. It will also help you change the way you feel and experience a rewarding life.

Autism In Kids – Signs, Causes, And Symptoms

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1 in 54 kids in the United States are affected by autism today, according to the Centers for Disease Control. Autism is four times more prevalent in boys than in girls. It may occur in people of any nationality, race, or social background. A child’s risk of autism is not affected by family income, lifestyle, or education level.

It takes a village to nourish a child, especially for parents of children with autism. Autism refers to various distinguished conditions like social disabilities, repetitive activities, speech, and nonverbal communication problems. 

Care for Children with Autism
Care for Children with Autism

Autism Spectrum Disorder (ASD) is a disorder that involves communication and behavior issues. People with autism have trouble with communication that makes it difficult for them, either through words or by movements, facial expressions, and touch, to express themselves.

People with autism may have learning difficulties. Their abilities may grow unevenly. For instance, they may have trouble talking, but they may be unusually good at art, music, math, or memory. Because of this, they might do exceptionally well on tests of analysis or problem-solving.

Signs and Symptoms

Autism signs are visible typically before a child turns 3. Some babies show signs from birth. Widely known autistic symptoms include:

  • Lack of eye contact.
  • An individual showing less or intense interest in specific topics.
  • Children repeating an action or words & phrases or rocking back & forth.
  • Strong sensitivity to other people’s noises, touches, smells, or sights that seem familiar.
  • Not wanting to be held or cuddled.
  • Child talking in a sing-song, flat, or robotic tone.
  • Trouble adapting to changes in routine.

Often, some kids with autism can have seizures. These might not start until adolescence.

Autism Causes

Autism might stem from issues that perceive sensory feedback and process language in parts of your brain. Autism might run in families, so a child’s likelihood may be raised by certain combinations of genes.

There is a greater risk of autism in a child with an older parent. An infant is more likely to be autistic if a pregnant woman gets exposed to certain substances or chemicals, such as alcohol or anti-seizure medications. Maternal metabolic disorders, such as diabetes and obesity, are other risk factors.

A girl with Autism
A girl with Autism

Autism Treatment

There’s no cure for autism. But for a child with autism, early therapy can make a significant difference in growth. Tell your doctor as soon as possible if you believe your child has ASD symptoms.

For one person, what works may not be favorable for another person. Your doctor should tailor treatment for you or your child according to circumstances. The top two recommended treatments are:

  • Behavioral and communication therapy that helps with structure and organization. Applied Behavior Analysis (ABA) is one of these treatments; it promotes positive behavior and discourages malicious behavior. Occupational counseling may assist with life skills, such as dressing, sleeping, and personal relationships. Speech therapy improves communication skills.
  • Medications that aid with ASD symptoms, such as issues with concentration, hyperactivity, or anxiety.

How Can I Help My Child?

Many resources and support services can help if your child is diagnosed with ASD. You will be directed in the right direction by your doctor and care team.

How To Cope With Anxiety

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Life is a blend of a little that we experience and mainly how we respond to it. Anxiety is the mind’s reaction to stress or fear of what will happen. Your first day at work, moving to a new place, approaching exams, an interview, public speaking, etc. can trigger nervousness and anxiety. Anxiety is becoming more common in today’s unprecedented COVID times as the situation was not anticipated and everyone was/is stuck at home.  

But remember that an anxious mind results in an obnoxious life. If appropriately dealt with, anxiety can also motivate you to perform better, for example, a job interview. But if left unattended and untamed, it can lead to severe anxiety disorder and other mental problems like depression. 

An anxious girl
An anxious girl

Signs that you might be anxious:

  • You feel scared, have racing thoughts in mind, tend to overthink, or worry too much
  • Lack of patience and restlessness
  • Difficult to concentrate on a specific task
  • Inconsistent sleeping pattern like trouble falling asleep and waking up in the middle of the night
  • Getting startled or irritated easily and changes in appetite
  • Panic attack occurrence because of extreme fear accompanied by shallow and fast breathing, rapid heartbeat, sweating, shaking, dry mouth, short breath
  • Extreme tiredness, lack of energy, dizziness are few other signs 

But, everyone who worries a lot may not have an anxiety disorder. You may also feel anxious because of a tight schedule, lack of sleep, pressure at work, or even from too much caffeine. An unhealthy and stressful lifestyle can make you even more anxious. So, before opting for medications, try to alter your lifestyle as it might be useful to cope with the symptoms. 

A stressed girl facing anxiety
A stressed girl facing anxiety

Some tips to help you lower anxiety and manage symptoms:

  • Stay connected with your trusted loved ones, and share the concerns bothering you because seclusion and loneliness can worsen anxiety while talking about it might calm you down
  • Review your responsibilities and try to share or delegate them to others to manage your stress levels
  • Practice relaxation techniques such as meditation, visualizing techniques, yoga, and deep breathing as they get rid of chaotic thoughts from your mind, restore normal breathing, and eases anxiety  
  • Exercise is a stress buster and anxiety reliever. Try to ingrain at least 30 minutes of exercise in your routine. Start with simple ones, may it be stretching or walking in a park
  • Get quality sleep of 7-8 hours every night as sleep deprivation can increase anxious thoughts. Hence, avoid using your phone in bed, avoid caffeine before bedtime
  • Consider reducing your caffeine intake, alcohol, cigarette consumption as it stimulates higher levels of anxiety
  • Stick to a healthy diet by staying hydrated, eliminating processed foods, eating plenty of fruits, vegetables, whole grains, and lean proteins. Artificial flavors, sugar, and preservatives in processed foods may cause mood changes and impact temperament
  • Lastly, try to accept uncertainties, challenge your thoughts, and end this mental habit of worrying

Therefore, proper self-care is vital to manage your anxiety levels, and nothing diminishes it faster than action. Especially activities like breathing in a particular pattern can help you reduce anxiety in an instance. So, act now and download the JoyScore app to experience calmness and peace in your life. And remember to live in the moment to take charge of your life.

World Heart Day: Treat Your Heart Right

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Preventing heart diseases depends largely on our lifestyle, at least for most of us. Which means it’s in our power to improve our odds of living a long and healthy life. Then too, it is the most leading cause of deaths among both men and women in the United States.1 out of 4 Americans are affected by Cardiovascular diseases (CVD). The issue is serious but preventable if measures are taken from an early age.   

Here are 3 key tips for improving your heart health naturally:

Reduce Sodium intake

A Lady in Supermarket with Healthy Food.
A Lady in Supermarket with Healthy Food.

According to studies conducted by the European Society of Cardiology Congress, high salt intake is associated with a twofold increase in the risk of heart failure. And 75% of our salt intake comes from processed food. Hence, it is recommended to keep an eye out for sodium listed on food labels. Beware of dressings and sauces especially in burgers and sandwiches. Choose to make your own dressings to control the amounts of condiments used to keep the intake of sodium in check. Pick fresh poultry and if you’re picking the frozen one, check the fine print on the packaging for terms like ‘saline’ or ‘sodium solution’. Most importantly, look for products with the American Heart Association’s Heart-Check Mark to find which type of food meets its predefined criteria. 

Be Active

A Girl doing Yoga on World Heart Day 2020
A Girl doing Yoga on World Heart Day 2020

Did you know people who are physically active live 7 years longer? And these extra 7 years are generally the healthy years. The current sedentary lifestyle is the primary reason behind heart diseases and stroke. With Work From Home declared almost at every other organization and company, you might be still stuck at home or paranoid about going to the gym. But now is the right time to get in shape and stay fit and get rid of those extra pounds to treat your heart right. The American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity aerobic activity each week. You can easily achieve that in just 30 minutes a day, 5 days a week. And every minute of activity counts towards your goal. Exercise increases muscle strength, and also our ability to do other physical activities, thus making our heart stronger and healthier. 

Cut back on alcohol consumption

Are you drinking too much or too often? Perhaps, this is a habit you need better control on. According to the Centres for Disease Control and Prevention (CDC) more Americans suffer from heart disease than any other condition. Drinking regularly contributes to higher calorie intake and directly affects the heart. One good way to cut back on alcohol is not to keep it in the house. Or you can also choose alcohol-free days and keep a journal about it. This will help you keep a track of your drinking habit and make changes in your lifestyle.  

Your diet also matters a lot. Including at least 4 colorful vegetables and fruits in each serving have unique nutritional benefits. Cutting down on processed foods and excess calorie intake goes a long way. Stay heart healthy always by following these tips and more. 

Download JoyScore now to improve the quality of your life. It is a scientifically-backed app that gives you insights on living a healthy and content life.