Category: Body

  • The Role of Physical Fitness in Reducing Workplace Stress

    The Role of Physical Fitness in Reducing Workplace Stress

    Workplace stress is a rising challenge that affects both employees and employers.. Long hours, tight deadlines, and growing responsibilities all contribute to higher stress levels, negatively affecting productivity, employee well-being, and workplace culture. But physical fitness has proven to be a powerful tool in combating workplace stress. Incorporating regular exercise and movement into your daily routine can greatly reduce stress, improve mental clarity, and boost overall job satisfaction.

    Before diving into how physical fitness helps manage and reduce workplace stress, let’s take a closer look at the science behind fitness and stress relief. The JoyScore app offers practical tips on how employees can incorporate fitness into their workday too. With this tool, both employees and companies can work together to create a healthier, less stressful work environment.

    Understanding Workplace Stress

    Workplace stress refers to the physical, emotional, or mental strain individuals experience due to their work environment. Research shows that chronic workplace stress can lead to several negative outcomes, including burnout, reduced productivity, health issues, and higher turnover rates. Employees under high stress are more prone to anxiety, depression, and fatigue, which can diminish job performance and overall well-being.

    The link between stress and poor physical health is well-established. Elevated stress increases cortisol levels, which, when sustained over time, can lead to weight gain, weakened immune function, and cardiovascular problems. Therefore, managing and reducing workplace stress is essential for both individual well-being and organizational success.

    How Physical Fitness Reduces Workplace Stress

    Physical fitness is one of the most effective ways to combat stress. Regular exercise not only helps relieve the physical symptoms of stress but also enhances mental health and emotional well-being. Here’s how physical fitness helps reduce workplace stress:

    1. Exercise Reduces Cortisol Levels

    When the body is under stress, it releases a hormone called cortisol. Prolonged exposure to high cortisol levels can lead to anxiety, fatigue, and other health issues. Regular physical activity helps lower cortisol levels, allowing individuals to better manage their stress responses.

    Even short bursts of exercise, like a brisk walk or a 10-minute stretch, can significantly reduce cortisol levels and ease feelings of stress. Regular aerobic workouts, such as running, swimming, or cycling, help keep cortisol in check, making it easier to handle workplace challenges.

    2. Boosts Endorphin Levels

    Physical fitness stimulates the release of endorphins, commonly known as the “feel-good” hormones. Endorphins help boost mood, reduce pain, and promote a sense of well-being. After a workout, employees often feel more energized and mentally clear, making it easier to approach work tasks with a positive mindset.

    The natural mood-boosting effects of exercise can serve as an antidote to workplace stress, helping employees feel more resilient and better prepared to tackle challenges.

    3. Improves Focus and Cognitive Function

    Regular physical activity has been shown to boost memory, focus, and overall brain function. Whether it’s stretching, walking, or more intense exercise, taking time to move can help employees think more clearly and concentrate better. This improved focus makes it easier to manage tasks and reduces the stress that often comes with a heavy workload.

    By improving brain function, exercise helps employees handle complex tasks, meet deadlines, and stay productive, all while lowering the stress that usually comes with these challenges.

    4. Promotes Better Sleep

    One common side effect of workplace stress is poor sleep quality. Stress can severely disrupt sleep patterns, often leading to insomnia or restless nights. However, regular physical activity has been proven to improve sleep by promoting deeper, more restorative rest. When employees sleep well, they’re better able to handle stress during the workday.

    Exercise helps regulate the body’s circadian rhythm, making it easier to fall and stay asleep. Better sleep leads to improved mood, higher energy levels, and more effective stress management.

    5. Encourages Social Interaction

    Exercise, especially in group settings like fitness classes, team sports, or workplace wellness programs, offers a chance for social interaction. Connecting with coworkers through physical activities builds camaraderie and a sense of belonging, which helps reduce feelings of isolation and workplace stress.

    Participating in group fitness also creates a supportive environment where employees encourage each other to stay active, manage stress, and prioritize their well-being.

    How to Incorporate Physical Fitness into the Workday

    For many employees, it can be challenging to find time for exercise during a busy workday. However, integrating small bursts of physical activity into the work routine is easier than it seems. 

    Here are some practical ways to incorporate fitness into the workday:

    1. Take Short Movement Breaks

    Encourage employees to take short movement breaks throughout the day. A quick walk around the office, a few minutes of stretching at the desk, or even standing up to stretch between meetings can help reduce physical tension and improve circulation. These little breaks can clear the mind and reduce stress.

    2. Participate in Workplace Fitness Challenges

    Many companies are introducing workplace fitness challenges to motivate employees to stay active. Whether it’s a step challenge, a lunchtime yoga class, or a group walk after work, these challenges offer a fun and engaging way to encourage physical activity.

    3. Set Up a Standing Desk

    A standing desk lets employees switch between sitting and standing during the day. Standing while working can help reduce the negative effects of prolonged sitting, like back pain and stiffness, and helps employees stay more alert and focused.

    4. Walk or Bike to Work

    For those living nearby, walking or biking to work is an excellent way to incorporate daily exercise. It’s not only a healthy choice but also a refreshing and stress-relieving way to kickstart and wind down the workday.

    5. Schedule Fitness Breaks

    Employees can schedule specific times during the day for physical activity. Whether it’s a 10-minute morning stretch or a quick lunchtime workout, these breaks help reduce stress and improve focus.

    The JoyScore app offers personalized fitness plans and stress management techniques that employees can easily integrate into their workday. From guided stretching routines to short mindfulness exercises, JoyScore makes it simple for employees to stay active and reduce stress, even during a busy day.

    FAQs

    Q1. Can stretching reduce workplace stress, or do I need a full workout?

    A1. While full workouts offer great stress-relief, even simple stretching can reduce stress by improving circulation, releasing muscle tension, and promoting relaxation. Stretching during short work breaks can noticeably lower stress levels and improve focus.

    Q2. Does fitness impact mental clarity at work, and if so, how?

    A2. Yes, physical activity boosts blood flow to the brain, enhancing cognitive function, focus, and mental clarity. Regular exercise improves memory, attention span, and problem-solving skills, making it easier to tackle complex tasks and reducing the mental fatigue caused by workplace stress. 

    Q3. Is it beneficial for companies to offer fitness breaks during the workday?

    A3. Absolutely. Offering fitness breaks during the workday can boost employee morale, reduce stress, and enhance productivity. Even short, structured breaks for physical activity can refresh employees, prevent burnout, and foster a healthier workplace environment. 

    Q4. What are some desk-friendly exercises that can help reduce stress?

    A4. Desk-friendly exercises like seated leg lifts, desk push-ups, shoulder shrugs, and neck stretches can be done without leaving your desk. These simple moves help improve posture, relieve tension, and reduce stress throughout the workday.

    Q5. How can the JoyScore app help with workplace stress management?
    A5. The JoyScore app delivers personalized workout routines, mindfulness practices, and stress management tips designed to keep employees active and stress-free throughout the day. It offers powerful, easy-to-implement solutions for seamlessly incorporating fitness into the workday.

    Conclusion

    Incorporating physical fitness into the workday is a key strategy for reducing workplace stress and enhancing employee well-being. From lowering cortisol levels to improving mood and cognitive function, exercise provides powerful mental and emotional benefits that help employees thrive in high-pressure environments. With tools like the JoyScore app, integrating fitness routines into daily schedules becomes effortless, leading to reduced stress and a healthier, happier workplace.Download the app now from the App Store or Google Play.

  • 10 EVERY FOODS TO EAT FOR A WHOLESOME DIET

    10 EVERY FOODS TO EAT FOR A WHOLESOME DIET

    Wholesome means “promoting the health of one’s body”. So, a wholesome diet will focus on a healthy eating plan involving nutrition-rich foods in adequate amounts. These nutrients work as fuel for all functions of the body including digestion, breathing, growth and maintaining body temperature. However, if one wishes to include wholesome foods in the diet, the nature of food must be taken care of, meaning:

    • The food must be natural.
    • Meal preparation must involve minimal processing
    • Foods must be free from artificial additives or preservatives

    WHOLESOME FOODS

    Although there is a wide variety of nutritious foods that can help support one’s overall health, here is a list of a few of the most important ones.

    1. LEGUMES

    These are rich in fiber, folate and plant-based protein. They are naturally low in fat and are cholesterol-free. Therefore, eating legumes is linked to a lower risk of developing obesity, high blood pressure, heart disease and stroke. Some of the healthiest legumes are chickpeas, lentils, peas, kidney beans, soya beans, pinto beans, black beans and peanuts. 

    How to include healthy legumes in your diet:

    Add lentils and spit beans to soup, use marinated tofu in stir-fries and kebabs, use hummus as a dip or a sandwich spread, and replace dairy milk with soy milk. 

    1. CRUCIFEROUS VEGETABLES

    These are foods with rich colors, which indicates how nutrient-packed they are. They are a good source of vitamins and minerals and even possess anti-cancer properties. Apart from the nutritional punch, their versatile flavors have also made them popular nowadays. Cruciferous vegetables include broccoli, cabbage, cauliflower, bok choy, collard, mustard greens, kale, radish, turnip, and beetroot. 

    How to include cruciferous vegetables in your diet:

    Try a broccoli and cabbage slaw, roast radish and turnips to turn down their bitter bite, blend kale or frozen cauliflower into a smoothie or add sautéed kale to a pizza.

    1. GREEN LEAFY VEGETABLES

    These vegetables are a rich source of Folic acid, ascorbic acid, fibers, carotenoids, iron, calcium and folate. The darker the vegetable is, the more it acts as an antioxidant in the body. Some examples of leafy greens are kale, spinach, arugula, Swiss chard, lettuce, and collard greens. Of these, spinach is the most nutrient-dense leafy green with a protein content of 0.7g per cup of raw spinach.

    How to include leafy greens in your diet:

    Have kale chips as a snack, add spinach to smoothies and juices, add parsley, arugula and beet greens to omelets or green leafy lettuce to wraps.

    1. TOMATOES

    Eating tomatoes daily can boost one’s antioxidant level and lower their LDL and blood pressure. 

    How to include tomatoes in your diet:

    Adding raw tomatoes rich in vitamin C to salads and burgers will brighten the skin and fight inflammation. But when you cook them, by steaming or boiling, it will bring out lycopene, the antioxidant that reduces cancer and improves heart, cognitive, and prostate health.

    1. YOGURT

    Other than being a rich source of protein, calcium, and vitamins, they have an abundance of live cultures and probiotics that enhance gut health. A low-fat yogurt can also be used for a weight-loss diet.

    How to include yogurt  in your diet:

    Since an empty stomach is the best time to consume yogurt, try yogurt for breakfast, straight out of the carton or topped with fruits. Yogurt can also be blended with fresh fruits and ice to make a smoothie or replaced with cream cheese as a dip. 

    1. WHOLE GRAINS

    Whole grains are non-processed grains rich in fiber. Some of the most common varieties widely used are corn, rice, wheat, buckwheat, quinoa, and amaranth. They deliver many important nutrients, including vitamins, minerals, protein, and antioxidants. 

    How to include whole grains  in your diet:

    One can replace white flour products with whole wheat products, white rice with brown rice, white pasta with whole-grain pasta. Whole grains like barley can also be used in soups, salads, stews, and casseroles.

    1.  NUTS AND SEEDS

    Nuts and seeds regulate the body’s weight as their fat content has been fully absorbed. Other important nuts and seeds which can be included in one’s diet regularly are: cashews, walnuts, peanuts, flax seeds, chia seeds, pumpkin seeds, sesame seeds and soy nut seeds. 

    How to include more nuts in your diet:

    Instead of snacking on a biscuit, have a handful of raw or dry-roasted nuts and seeds. Combine them with vegetable-based meals, a salad, or a smoothie.

    1. OLIVE OIL

    Out of all plant-based cooking oils, olive oil has the highest levels of MUFAs (monounsaturated fatty acids). Therefore, consuming olive oil has been shown to increase the level of good cholesterol while lowering the bad cholesterol. Research also suggests that consuming as little as 1/2 tbsp of olive oil daily may reduce the risk of cardiovascular and heart disease.

    How to include olive oil in your diet:

    Use olive oil for salad dressings, drizzle it over roasted vegetables or use it for cooking.

    1. FISH

    For the meat-lovers, fish is a healthy and low-fat meal option. It is filled with omega-3 fatty acids, vitamin D, and vitamin B2, along with minerals like calcium, phosphorus, iron, zinc, iodine and potassium. According to the American Heart Association, one must eat fish at least twice a week to improve their health.

    How to include fish  in your diet:

    Try swapping meat and poultry for fish wherever possible. For example, instead of eating meat, one can add a can of tuna to their salad or cook fresh sardines with herbs for their main course.

    1. BERRIES

    Berries are packed with nutritional power. They provide prebiotics, carbohydrates, potassium, magnesium, vitamins C and K, and lots of fiber. They are also full of antioxidants, which offer protection against heart disease, cancer, and arthritis. Blueberries, blackberries, and raspberries have the highest antioxidant activity.

    How to include berries in your diet:

    One can always relish the flavors of delicious berries as they are, or you can blend them in a smoothie, top them on pancakes or waffles, add them to ice cream or frozen yogurt, or even make berry jams.

    CONCLUSION

    Incorporating these 10 healthy foods in your diet is the best way to add nutrients to the body and limit the intake of unhealthy foods because the fiber in these foods keeps one fuller longer. So, choose these foods to improve your health!

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    FAQ’S

    Q1 How are foods considered wholesome?

    A1 Plant-based foods that are nutrient-rich and processed as little as possible are wholesome. The closer they remain to their natural form, the healthier they are for our body functioning.

    Q2 How can one include whole foods in their diet plan?

    A2 Here are some easy ways to eat more whole foods in our daily diet:

    1. Keep a variety of whole foods in your pantry.
    2. Start your day with a whole grain cereal, oatmeal or whole-grain toast.
    3. Add whole foods to your recipes.
    4. Choose foods that have little or no preservatives if buying from a store.

    Q3 How should tomatoes be consumed, raw or cooked?

    A3 Eating raw tomatoes is rich in vitamin C and will brighten the skin and fight inflammation. However, cooking them by steaming or boiling will bring out lycopene, the antioxidant that reduces cancer and improves heart and cognitive and prostate health.

  • Beginner Yoga Poses for Enhancing Mental and Physical Wellbeing

    Beginner Yoga Poses for Enhancing Mental and Physical Wellbeing

    Yoga, an ancient practice from India, has become a popular method for achieving holistic health. Integrating yoga into your daily routine can enhance your overall well-being through physical postures, breathing exercises, and mindfulness. 

    Yoga poses help alleviate stress, improve physical health, and promote mental clarity, with insights from Joyscore, an app designed to improve happiness and well-being. Yoga offers numerous benefits, including enhanced flexibility, strength, and balance, as well as reduced stress, anxiety, and depression. Combining physical movement with mindfulness, yoga can transform your life.

    Why Start with Beginner Yoga Poses?

    Starting with beginner yoga poses is crucial for building a solid foundation. These poses are designed to be accessible and safe, allowing newcomers to develop confidence and familiarity with the practice. 

    Additionally, beginner poses focus on proper alignment and breathing techniques, which are essential for preventing injury and maximizing the benefits of yoga.

    Beginner Yoga Poses for Stress Relief and Wellbeing

    Incorporating yoga into your daily routine can significantly enhance your overall well-being. Here are some beginner yoga poses recommended by Joyscore that can help alleviate stress, improve physical health, and promote mental clarity:

    1. Mountain Pose (Tadasana)

    A foundational yoga pose promoting good posture and grounding. It helps improve posture, strengthens the legs, and enhances stability and balance. 

    Steps to Perform It:

    1. Stand tall with feet hip-width apart, arms at sides.
    2. Engage thighs, lift chest, and reach arms overhead.
    3. Breathe deeply and hold for 5-10 breaths.
    1. Child’s Pose (Balasana)

    Child’s Pose is a restful yoga pose that helps stretch the back and relax the mind. It relieves tension in the back, shoulders, and neck while calming the mind and reducing stress and fatigue.

    Steps to Perform It: 

    1. Begin by kneeling on the floor with your big toes touching, and then sit back on your heels.
    2. Separate your knees hip-width apart and fold forward, extending your arms in front of you. 
    3. Place your forehead on the mat and breathe deeply.
    1. Cat-Cow Pose (Marjaryasana-Bitilasana)

    Cat-Cow Pose is a gentle sequence that warms up the spine and relieves tension. This flow increases spinal flexibility, stretches the back and neck, and improves circulation.

    Steps to Perform It: 

    1. Begin on all fours, with your hands and knees in a tabletop position.
    2. Inhale, arch your back (Cow Pose), and lift your head and tailbone. 
    3. Exhale, round your back, and tuck your chin to your chest, transitioning into Cat Pose.
    4. Repeat for 5-10 breaths.
    1. Downward-Facing Dog (Adho Mukha Svanasana)

    Downward-facing dog is a classic yoga pose that stretches the entire body and strengthens the arms and legs. It also stretches the hamstrings, calves, and spine while strengthening the arms and shoulders and improving circulation.

    Steps to Perform It: 

    1. Begin on your hands and knees, curl your toes under, and elevate your hips towards the sky.
    2. Keep your hands shoulder-width apart and your feet hip-width apart. 
    3. Press your heels toward the floor and hold for 5-10 breaths.
    1. Warrior I (Virabhadrasana I)

    Warrior I is a powerful standing pose that builds strength and concentration. It strengthens the legs, opens the hips and chest, and improves focus and stability. 

    Steps to Perform It: 

    1. Stand with your feet hip-width apart. 
    2. Place your left foot back and turn it out slightly. 
    3. Flex your right knee, keeping it over your ankle. 
    4. Raise your arms overhead and hold for 5-10 breaths. 
    5. Repeat on the other side.
    1. Tree Pose (Vrksasana)

    Tree Pose is a balancing pose that enhances focus and stability. It strengthens the legs, improves balance, and promotes mental clarity.

    Steps to Perform It: 

    1. Stand tall with your feet hip-width apart. 
    2. Shift your weight onto your left foot and place your right foot on your left inner thigh or calf (avoid the knee). 
    3. Wrap your hands together at your heart or overhead. 
    4. Hold for 5-10 breaths and switch sides.
    1. Seated Forward Bend (Paschimottanasana)

    Seated Forward Bend is a calming pose that stretches the back and hamstrings. It stretches the spine, shoulders, and hamstrings, calms the mind, and reduces anxiety.

    Steps to Perform It: 

    1. Sit with your legs extended in front of you. 
    2. Inhale, lengthen your spine and exhale as you fold forward from your hips.
    3. Reach for your feet or shins and hold for 5-10 breaths.
    1. Bridge Pose (Setu Bandhasana)

    Bridge Pose is a backbend that strengthens the spine and opens the chest. It offers multiple benefits, including strengthening the back, glutes, and hamstrings, opening the chest and shoulders, and reducing stress. 

    Steps to Perform It: 

    1. Lie on your back with your knees bent and your feet set at hip-width distance.
    2. Press your feet into the floor, lift your hips, and clasp your hands under your back.
    3.  Hold for 5-10 breaths.
    1. Corpse Pose (Savasana)

    Corpse Pose is a final relaxation pose that allows the body to rest and rejuvenate. It Promotes deep relaxation, reduces stress and anxiety, and enhances overall wellbeing.

    Steps to Perform It: 

    1. Lie on your back with your legs straight and your arms relaxed by your sides, palms facing upward. 
    2. Relax your eyes, inhale deeply, and unwind for 5-10 minutes.

    Incorporating Yoga into Your Daily Routine

    Incorporating yoga practices into your daily routine can significantly enhance your mental and physical well-being. Here are some tips to get started:

    1. Set Aside Time: Dedicate 10-15 minutes each day for yoga.
    2. Create a Peaceful Space: Find a quiet, comfortable spot without distractions.
    3. Use Resources: Try apps like Joyscore for guided sessions.
    4. Listen to Your Body: Modify poses to avoid injury.
    5. Be Consistent: Make yoga a regular habit for maximum benefits.

    Conclusion

    Yoga is a powerful tool for enhancing both mental and physical well-being. By incorporating beginner yoga poses into your daily routine, you can experience stress relief, improved flexibility, increased strength, and a greater sense of calm and balance. With resources like Joyscore, you can embark on a journey towards better health and happiness through yoga. Start today and discover the transformative benefits of yoga for overall health.

    Download the JoyScore app now from the App Store or Google Play.

  • Efficient 10-Minute Workout Routines for Busy Professionals

    Efficient 10-Minute Workout Routines for Busy Professionals

    In today’s fast-paced world, our demanding schedules often lead us to neglect our mental and physical health. Balancing work and personal life can be challenging, but incorporating just 10 minutes of exercise daily can make a significant difference. With effective, short workouts and tools like the JoyScore app, maintaining fitness has never been easier. Here’s how you can make the most of quick 10-minute workouts to enhance your productivity and well-being.

    Understanding the Basics of a 10-Minute Workout

    A 10-minute workout is a high-intensity routine designed to deliver maximum benefits in a short time. Utilizing high-intensity interval training (HIIT), these workouts elevate your heart rate, burn calories, and boost your metabolism. They are efficient, target multiple muscle groups, and require minimal equipment, making them ideal for any setting.

    Efficient 10-Minute Workout Routines for Busy Professionals

    Benefits of a 10-Minute Workout Routine

    Short workout sessions offer numerous benefits, especially for busy professionals:

    1. Efficiency: HIIT exercises deliver quick health benefits, fitting seamlessly into a busy day.
    2. Flexibility: These workouts can be done anytime, anywhere, with minimal equipment, offering great convenience.
    3. Improved Mental Health: Even brief exercise releases endorphins, reducing stress and improving mood.
    4. Enhanced Energy and Alertness: Quick workouts increase blood flow and oxygen distribution, boosting energy levels and concentration.
    5. Boosted Metabolism: HIIT workouts can significantly increase your metabolic rate, aiding in weight management.
    6. Maintained Muscle Health: Regular short workouts help maintain muscle strength and endurance, essential for desk-bound professionals.
    7. Better Sleep: Consistent exercise improves sleep quality, which enhances overall cognitive functions and mood.
    8. Consistent Habit Formation: Short, regular workouts promote long-term exercise habits.
    9. Supports Overall Health: Regular exercise improves cardiovascular health, stamina, and weight management.

    Tips for Incorporating Workouts into Your Busy Schedule

    Incorporating exercise into a packed schedule can be challenging, but with the help of JoyScore, it becomes manageable:

    1. Schedule It with JoyScore: Set reminders for workouts using the JoyScore app, treating them as essential appointments.
    2. Start Small and Utilize Breaks: Use JoyScore’s quick routines during breaks or busy mornings.
    3. Morning Momentum: Configure JoyScore to encourage morning workouts, starting your day on a positive note.
    4. Be Prepared: Keep exercise gear handy and use JoyScore to track workout days and equipment usage.
    5. Multi-task: Integrate physical activity into daily tasks with Joy Scores suggested exercises.
    6. Use Technology: Leverage JoyScore’s library of quick, equipment-free workouts and track your progress.
    7. Make It Social: Share your progress on JoyScore to build a supportive community.
    8. Focus on Enjoyable Activities: Discover exercises you enjoy with JoyScore, making regular workouts more engaging.
    9. Adapt to Your Day: Use JoyScore to tailor workouts to your daily schedule and energy levels.

    Conclusion

    Incorporating a 10-minute workout into your daily routine is a practical solution for busy professionals looking to enhance their health without major disruptions. The JoyScore app provides comprehensive support, including exercise guidance, healthy eating tips, and overall well-being advice. By staying consistent with short workouts, you can achieve significant health improvements over time, contributing to a more balanced and productive lifestyle.

  • The Power Of Short Breaks: A Guide To Quick Stress Relief At Work

    The Power Of Short Breaks: A Guide To Quick Stress Relief At Work

    Picture this: you’re at work, buried under a pile of tasks, feeling like you’re running on empty. Sound familiar? Amid the daily grind, we often forget the importance of taking breaks. But what if I told you that even just a few moments of taking the time to pause could make a world of difference? Enter the world of micro-breaks – those short, sweet timeouts that can rejuvenate your mind and body in the blink of an eye.

    Introduction to Micro Breaks at Work

    Short breaks during work aren’t only about taking a breather; they play a crucial role in looking after your mental well-being and job performance. Microbreaks, in particular, are incredibly helpful in combating mental fatigue, keeping you sharp, and making sure you’re happy at your job. When you organize them well, these short breaks can even enhance your creativity, problem-solving skills, and ability to make decisions.

    The Importance of Short Breaks

    Short breaks during work aren’t merely about physical rest; they play a pivotal role in safeguarding mental well-being and sustaining productivity. Specifically, micro breaks, brief intervals interspersed throughout the workday, serve as potent tools for combating mental fatigue, enhancing alertness, and fostering job contentment. When strategically integrated, these pauses serve as catalysts for creativity, sharpening problem-solving acumen, and refining decision-making prowess. By affording moments of respite, they replenish cognitive resources, revitalizing individuals to navigate challenges with renewed vigor, ultimately contributing to a more fulfilling and effective work experience.

    How to Take Micro Breaks

    Taking Short Breaks-03

    Taking micro-breaks throughout your workday is a simple yet effective way to recharge and boost productivity. Here’s how you can seamlessly incorporate these brief respites into your routine:

    1. Stand Up and Stretch: Incorporate regular stretching sessions into your schedule, aiming for a brief stretch every 30 minutes if you can. This not only relieves the strain on your eyes if you work on a computer for work but also alleviates any discomfort in your muscles and joints caused by prolonged sitting. Simple stretches like reaching for the sky or twisting your torso can work wonders.

    2. Take a Quick Walk: Schedule short walks into your day, whether it’s a stroll around the office or a visit to the break room for a healthy snack or cup of water. These brief jaunts not only give your body a break from sitting but also provide a mental reset, allowing you to return to your tasks with renewed focus and clarity.

    3. Practice Deep Breathing: Harness the power of deep breathing exercises to unwind and de-stress right at your desk. Pause for a moment and breathe in deeply through your nose, then breathe out slowly through your mouth. This simple practice can promote relaxation and help alleviate any tension or anxiety you may be experiencing.

    4. Engage in Light Conversation: Taking advantage of opportunities to engage in casual conversations with colleagues about non-work-related topics is great for your mental health at the workplace too. Whether it’s discussing weekend plans or sharing funny anecdotes, these brief interactions provide a welcome break from work and foster a sense of camaraderie among team members.

    By integrating these micro-breaks into your daily routine, you can enhance your well-being, boost productivity, and maintain a healthy work-life balance.

    Break Frequency: How Often Should You Take a Micro Break?

    341) Taking Short Breaks-02

    Taking micro-breaks varies from person to person and depends on your job. But generally, experts recommend taking a short break every 60-90 minutes. This is because research has found that our brains can’t stay focused for longer than that without our performance dropping. So, by taking regular breaks, we can keep our minds fresh and maintain better productivity. It’s like giving your brain a chance to recharge so you can keep doing your best work. So, listen to your body and take those quick breaks when you need them—it can really make a difference in how well you do your job and your quality of life!

    Building Your Routine of Micro Work Breaks

    Building a routine for micro work breaks is essential for reaping their full benefits. Here are some tips:

    1. Set a timer: Use a clock or phone alarm to remind yourself to take a short break every 60 to 90 minutes. This helps you remember to step away from your work regularly.

    2. Plan your breaks: Try to take your breaks in between tasks at work. This way, you won’t interrupt your concentration during important work moments.

    3. Be consistent: Make it a habit to take breaks at the same time every day. Consistency helps your body and mind get used to the routine, making it easier to take breaks without forgetting or feeling guilty.

    The Benefits of Short Breaks

    1. Reduced fatigue: Regular short breaks prevent both mental and physical fatigue by allowing your mind and body to recharge, ensuring you stay alert and focused throughout the day.

    2. Improved productivity: Taking short breaks helps reset your concentration, enabling you to approach tasks with renewed energy and clarity, ultimately leading to higher productivity and better quality work.

    3. Better health: Incorporating regular short breaks, particularly those involving physical activity like stretching or walking, supports overall physical well-being by reducing the risk of sedentary-related health issues and promoting circulation.

    4. Enhanced creativity: Pausing from a task provides your subconscious mind with the opportunity to process information in the background, fostering creative insights and innovative solutions.

    Conclusion

    Despite their brevity, short breaks can have a significant impact on your productivity, mental health, and overall job satisfaction. By regularly incorporating these quick pauses into your workday, you can improve your performance, reduce stress, and maintain your health. So, whether it’s a quick stretch, a short walk, or a few minutes of deep breathing, don’t underestimate the power of a short break!

    In the words of a renowned productivity expert, “You don’t work more to be more productive; you work smarter to be more productive.” Sometimes, working smarter means taking a break.

  • Becoming The Ceo Of Your Health:Taking Control Of Your Health

    Becoming The Ceo Of Your Health:Taking Control Of Your Health

    The CEO of your own health refers to being the best leader of your well-being in the best possible way. Taking care of your health means you will be better motivated to choose a healthy lifestyle and increase your longevity and performance. Taking control of your health will also halt diseases and illnesses before they become problematic. 

    Feeling good about yourself will be a boost for your self-esteem and self-image. So, no matter what excuses you have, strive to take one small step today to help add up to big changes tomorrow in your health. Here are some valuable tips to help you take charge.

     A BALANCED DIET

    BECOMING THE CEO OF YOUR HEALTH-02

    Your overall health majorly depends upon the amount and type of food you eat. Your meal must consist of carbohydrates, fats, proteins, fiber, vitamins, minerals, and water. These foods will provide you with the essential nutrients you need: vegetables, fruits, cereals and grains, milk and dairy products, poultry and meat, nuts and seeds. According to recent recommendations, your meal must consist of a half plate serving of fruits and vegetables and the other half serving of proteins and carbohydrates.

    A healthy diet will help improve your mental functioning consisting of thinking, focus, and concentration along with strengthening your muscles, bones, skin, and immune system. When you pledge to eat healthy, the sugar and fatty food consumption automatically reduces which keeps many diseases at bay along with maintaining a healthy weight.

    REGULARIZE PHYSICAL ACTIVITY

    Exercise should be a must for your daily routine. It is not a compulsion that you have to take extra time for physical activity every day. Instead, add some extra workouts to your daily chores. For instance, get off the bus one or two stops earlier and walk the rest of the way, take a break to stretch or roll your shoulders in between work breaks, or take the stairs instead of the elevator.

    Adding physical activity to your routine assists you to enjoy a healthy gut, healthy heart, good quality sleep, mental sharpness, better mood, and control of blood sugar levels. In totality, these are the ways to live a healthy and longer life span. 

    UNDERSTAND HEALTH INDICATORS

    Health indicators are the guidelines that help you understand your state of health in a better way. These fundamental indicators also give you suggestions on how to achieve your health goals and make improvements if you are falling behind. 

    • Sleeping pattern

    You must aim to fall asleep within 30 minutes of getting in bed and strive to not wake up more than once throughout the night. This will leave you more rested, restored, and energized the next morning.

    • Bowel movements

    A normal bowel movement is defined by easy ejaculation of poop without needing to strain. You must be able to empty your colon often enough that you don’t feel bloated or in pain.

    • Healthy urinary bladder

    Pale yellow color urine must be there whenever you go to the toilet. There should not be any leakage or discomfort when you are performing daily activities.

    • Healthy hair

    Your hair must not feel brittle, dry, or frizzy. To keep it healthy, brush it daily and wash it every few days.

    • Healthy skin

    Well-hydrated skin will have an even tone with no irregular sensations like stretching, burning, or itching.

    • Good oral health

    Your gums are healthy then they are pink and don’t bleed while flossing or brushing. Cold and hot beverages must not give you any discomfort or sensitivity. A neutral breath is also an indicator of good health.

    • Menstrual health

    A consistent cycle of 28 days which may vary between 21 to 45 days is considered normal.

    PRIORITIZE SLEEP

    Sleep has a profound effect on both your mental and physical health. Apart from improving your mood and cognitive thinking, sleep also releases hormones that control the energy consumption of the body during metabolism. Here are some ways to calm stress and snooze more soundly.

    • Make a bedtime routine
    • Focus on maintaining a relaxing sleep environment in the bedroom
    • Eliminate screen time before sleeping
    • Read a book or listen to music before bedtime

    PRACTICE GOOD HYGIENIC HABITS

    Appropriate personal hygiene prevents or controls many diseases and conditions from hampering your health. It will start with:

    • Regularly keep your hands, face, and body clean
    • Maintain nail hygiene
    • Practice clean sanitary habits
    • Avoid the spreading of infection if you are suffering with a cough or cold
    • Maintain good menstrual hygiene

    Other than personal hygiene, environmental and food hygiene is also necessary. Create safe spaces around yourself and be mindful of proper food storage and consumption. These healthy lifestyle changes will assist you in taking control of your health and achieving your goals. 

    TAKE CONTROL OF YOUR HEALTH BY SOCIALIZING

    Socializing is good for your brain health. Social connections give you a sense of belonging and being cared for. Make time for one to three hours of social time every day and stave off the feeling of loneliness. This will enhance your happiness and help you live longer. On the contrary, social isolation drags you to adverse mental problems like depression, poor sleep quality, impaired cognitive function, and poor immunity at every stage of life. If you are thriving to build good social relationships, adopt some basic habits such as Practicing effective communication skills, being polite and welcoming, listening more than you speak, giving compliments, and appreciating others.

    AVOID SUBSTANCE USE

    Substance use refers to the consumption of harmful substances like drugs, alcohol, tobacco, or some inhalants. These substances may give you enjoyment or fun for some time but they deteriorate your health in the long run. They are addictive and cause harm to your mental as well as physical health. Even if you are offered a drink or a cigar, use your willpower to say ‘NO,’ and don’t give in to peer pressure.

    CONCLUSION Taking control of your health demands learning what is good for your body. Download the JOYSCORE app and make your life worth living with good health habits that will lead to a happy life.

    Download on the Appstore

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  • Hydration and Health: Importance of Staying Well-Hydrated for Overall Well-being

    Hydration and Health: Importance of Staying Well-Hydrated for Overall Well-being

    Water is the elixir of life, and maintaining adequate hydration levels is crucial for our overall well-being. Water plays a critical role in (try not to use the same words back to back, writer said “maintaining” in the above sentence.) our bodies, including regulating body temperature and supporting vital functions. (don’t make accusations at people (aka the reader) when you don’t know them or their habits ) We should all pay more attention to the importance of staying well-hydrated and recognize its impact on our health. Download Joyscore to explore the significance of drinking enough water and its profound effects on our physical and mental well-being.

    Why is Hydration Important?

    Hydration and Health Importance of Staying Well-ydrated for Overall Wellbeing-02

    Water is a fundamental component of our bodies, constituting about 60% of our body weight. Every cell and organ relies on water to function correctly. Here are some key reasons why hydration is vital for our health:

    1. Regulates Body Temperature:

    Maintaining a stable body temperature is important for better health. Water helps dissipate heat from the body through perspiration, keeping us cool and preventing overheating. When we are dehydrated, our body’s ability to regulate temperature is compromised, leading to an increased risk of heat-related illnesses such as heatstroke.

    2. Supports Digestion and Nutrient Absorption:

    Adequate hydration is essential for proper digestion. Water assists in the breakdown of food and facilitates the absorption of nutrients within the digestive system. It also prevents constipation by softening the stool and facilitating bowel movements. Insufficient water intake can lead to digestive issues like indigestion and constipation.

    3. Promotes Cardiovascular Health:

    Maintaining proper hydration is advantageous for our cardiovascular system. Satisfactory water consumption helps ensure an optimal blood volume, enabling the heart to pump blood efficiently. Additionally, it aids in preventing the formation of blood clots, consequently lowering the chances of developing cardiovascular diseases like heart attacks and strokes.

    4. Enhances Physical Performance:

    For individuals involved in physical activities or sports, proper hydration is vital for optimal performance. When we exercise, we lose water through sweat, and if not replenished adequately, it can lead to dehydration. Dehydration can cause fatigue, reduced endurance, and impaired cognitive function, hampering overall performance.

    The Importance of Drinking Enough Water:

    Hydration and Health Importance of Staying Well-ydrated for Overall Wellbeing-03

    Now that we understand the significance of hydration, let’s delve into the importance of drinking enough water to maintain optimal hydration levels. The human body constantly loses water through various processes, such as sweating, breathing, and urination. In order to make up for these losses, it is crucial to replenish the body’s water reservoir by consuming a sufficient amount of water throughout the day.

    1. Prevents dehydration:

    Dehydration transpires when the body experiences a greater loss of water compared to its intake. Mild dehydration can cause symptoms like dry mouth, fatigue, and headache. Severe dehydration can lead to dizziness, rapid heartbeat, low blood pressure, and even organ failure. By drinking enough water, we can prevent dehydration and maintain proper bodily functions.

    2. Supports Cognitive Function:

    Research suggests that even mild dehydration can impair cognitive function and mood. Research has indicated that dehydration can result in diminished attention, reduced concentration, and impaired memory performance. By staying well-hydrated, we can support our brain health and ensure optimal cognitive function.

    3. Promotes Skin Health:

    Proper hydration is important for healthy, glowing skin. Water helps maintain skin elasticity, flushes out toxins, and keeps the skin hydrated from within. Insufficient water intake can result in dry, dull skin, exacerbating skin conditions like eczema and acne. By drinking enough water, we can promote a clear and youthful complexion.

    4. Aids Weight Management:

    Drinking enough water can aid in weight management efforts. Water has no calories, and consuming it before meals can help reduce calorie intake by creating a feeling of fullness. Additionally, water plays a crucial role in metabolism and fat breakdown. Staying well-hydrated can support weight loss goals and overall healthy body composition.

    How much water should I drink?

    The ideal amount of water to drink varies significantly from person to person due to individual factors such as metabolism, temperature, diet, age, and any existing medical conditions. It is particularly crucial for children and older individuals to ensure they consume an adequate amount of water.

    Generally, men require around 2.5 liters daily, while women need approximately 2 liters (increase by an additional cup if pregnant or breastfeeding). Babies should consume 0.7 to 0.8 liters per day from breast milk, so they require between 4 cups and 6 to 8 cups for teenagers daily. 

    Approximately one-fifth of our water intake comes from food, while the remainder is obtained through drinking fluids. Fluid intake can be fulfilled through various sources, other than water, including tea, coffee, fruit juice, and soft drinks. However, it is essential to be cautious about the quantity consumed, as excessive intake can contribute to weight gain, dental issues, and unwanted stimulant effects.

    Tips for Staying Well-Hydrated:

    To ensure optimal hydration, here are some practical tips to help you drink enough water throughout the day:

    1. Carry a Water Bottle: Keep a reusable water bottle with you wherever you go. This will be a constant reminder to drink water and make it easily accessible.

    2. Set Reminders: Set alarms as reminders to drink water at regular intervals. This can be especially helpful if you have a busy schedule.

    3. Infuse Water with Flavors: If you find plain water boring, infuse it with flavors by adding slices of fruits like lemon, cucumber, or berries. This can encourage you to increase your water intake and will make it enjoyable.

    4. Monitor Your Urine Color: Pay attention to the color of your urine. A pale, straw-colored urine indicates adequate hydration, while a darker yellow color suggests dehydration. Use this as a guide to adjust your water intake accordingly.

    Conclusion:

    Drinking enough water is not just a matter of quenching our thirst; it is a crucial step toward maintaining overall well-being. Hydration impacts various aspects of our health, including body temperature regulation, digestion, cardiovascular health, and cognitive function. By prioritizing hydration and incorporating simple habits like carrying a water bottle and setting reminders, we can ensure that our bodies receive the hydration they need for optimal function. So, let’s raise a glass for our health and make drinking enough water a daily priority. Cheers to staying well-hydrated and thriving!

  • 10 Simple Ways To Incorporate Fitness Into Your Busy Schedule

    10 Simple Ways To Incorporate Fitness Into Your Busy Schedule

    Balancing Work and Fitness: The Key to a Healthy Lifestyle

    In today’s fast-paced world, finding time for fitness can seem impossible. With work demands, family commitments, and social obligations, it’s easy for exercise to take a backseat. However, it is important to prioritize a healthy lifestyle for your overall well-being and productivity. The key is to strike a balance between work and fitness. You can prioritize your health and achieve your fitness goals by incorporating simple and effective strategies into your daily routine. Download Joyscore to learn ten easy ways to incorporate fitness into your busy schedule.

    Prioritize Your Well-being: Make Time for Physical Activity

    Balancing work and fitness starts with prioritizing your well-being. Recognize the importance of exercise in maintaining a healthy body and mind. Making physical activity a non-negotiable part of your daily routine can create a positive and sustainable fitness habit.

    Morning Workout Routine: 

    Kickstart your day. Begin your day with a morning workout routine. Wake up 30 minutes earlier and engage in jogging, yoga, or a quick home workout. Not only does this energize your body and mind, but it also sets a positive tone for the day.

    10 Simple Ways to Incorporate Fitness into Your Busy Schedule

    Incorporate Movement into Your Workday

    Sitting for a long duration can be harmful to your health. Discover innovative methods to integrate physical activity into your workday.

    Take Active Breaks: 

    Instead of scrolling through social media during your breaks, use that time to move. Take a brisk walk, stretch your body, or do a few quick exercises to break the sedimentary cycle.

    Standing Desks:

    Consider using a standing or adjustable desk converter. Standing while working can help improve posture, burn extra calories, and increase focus.

    Explore Fitness Opportunities during Lunch Breaks

    Make the most of your lunch breaks by utilizing them for fitness activities.

    Quick Workouts: 

    Find nearby fitness centers or parks and use your lunch breaks for a quick workout session. High-intensity interval training (HIIT) workouts or brisk walks can improve your fitness.

    Active Lunches: 

    Pack a healthy meal and walk outside instead of sitting down for lunch. Not only will this provide physical activity, but it will also refresh your mind for the rest of the workday.

    Make Your Commute Active

    Transform your daily commute into an opportunity for physical activity.

    Active Transportation: 

    Opt for active transportation methods like walking or cycling whenever possible. If your workplace is too far, consider parking farther away and walking the remaining distance.

    Embrace the Power of Technology

    10 Simple Ways to Incorporate Fitness into Your Busy Schedule

    Harness the power of technology to integrate fitness seamlessly into your busy schedule.

    Fitness Apps: 

    Download fitness apps that offer quick workouts, personalized training plans, or yoga sessions. These apps can be easily accessed anytime and anywhere, allowing you to squeeze in a workout even during the busiest days.

    Online Fitness Classes: 

    Join online fitness classes or subscribe to workout channels on YouTube. This way, you can follow guided workouts at your convenience and eliminate the need for commuting to a gym.

    Leverage Social Support for Accountability

    Finding a fitness buddy or joining a group can significantly boost your motivation and accountability.

    Team Up: 

    Encourage a colleague or friend to join your fitness journey. Plan workouts together or engage in group activities like hiking, cycling, or team sports.

    Multitask for Fitness

    Incorporate fitness into your daily tasks to optimize your time and productivity.

    Active Chores: 

    Turn mundane household chores into opportunities for physical activity. Sweep the floor vigorously, make lunges while folding laundry, or dance while cooking. These small adjustments can make a big difference in your overall fitness level.

    Set Realistic Goals and Track Your Progress

    Balancing work and fitness requires setting realistic goals and monitoring your progress.

    Maintain your drive and concentration throughout your fitness journey by setting specific, measurable, attainable, relevant, and time-bound (SMART) goals. Keep track of your progress using fitness apps, journals, or simple spreadsheets to celebrate milestones and make adjustments when needed.

    Practice Self-Compassion

    Remember, balancing work and fitness is an ongoing process, and practicing self-compassion along the way is essential. Be kind to yourself, acknowledge your efforts, and allow for flexibility in your routine.

    Incorporating fitness into your busy schedule is within your reach. By adopting these ten simple strategies and prioritizing your well-being, you can strike a harmonious balance between work and fitness, leading to a healthier and more fulfilling lifestyle. Start small, be consistent, and enjoy regular physical activity. It will have a positive impact on your life!

  • How gut health affects weight loss and body composition

    How gut health affects weight loss and body composition

    Our gut contains a population of trillions of microorganisms. This community of beneficial microbes is termed as gut microbiome, and the gut health is influenced by any alteration in the composition of gut microbiome. Hence, we need to maintain gut diversity as it is important for your overall health and assists you with your fitness goals also. 

    Researchers have found that the gut microbiome not only helps in digestion of ingested food and absorption of nutrients in the intestine, but it can also influence your ability to lose weight. The genetics of these bacteria determine how quickly people can digest food and take advantage of nutrients in those foods. A healthy digestive process will help in the breakdown of sugars which quickly aids in weight loss. However, other lifestyle factors are equally important to control weight too. 

    Every body is different. Therefore, we cannot give a statement for how long two different bodies will take to lose the same amount of weight with the same strategies.

    We do know, the best way to lose weight is by eating the right foods, exercising, and working to  improve our gut microbiota. Here is how the gut microbiota will influence our body weight and composition.

    • Influence your metabolic, neuroendocrine and immune functions
    • Improve the ability to absorb and store energy from food
    • Regulate gene expression

    An imbalanced gut will be associated with inflammation, insulin resistance and weight gain. Two bacteria which are held responsible for body weight are: Bacteriodetes and Firmicutes.

    IMPROVING THE DIVERSITY OF GUT MICROBIOME THROUGH DIET

    1. Fiber rich diet

    Fiber acts as prebiotics which feeds your gut bacteria. The gut bacteria ferment the indigestible fiber to produce biochemicals that enhance your metabolic activity. However, when we are concerned about losing weight, soluble fiber is what we are looking for. Soluble fiber metabolizes to encourage the gut bacteria diversity and accelerate the process of losing belly fat. This fiber increases the rate of fat burning and decreases the rate of fat storage. 

    Fiber also reduces the appetite by retarding the movement of food through the digestive tract. When the nutrient like glucose, is released slowly in the intestine, insulin production is also slow. Therefore, your sense of hunger is reduced, further aiding in weight loss.

    Certain foods high in soluble fibers are oats, beans, apples, peas, citrus fruits, carrots, barley and psyllium.

    1. Probiotics

    Probiotics are the live microorganisms that mimic the role of beneficial bacteria in your gut. Probiotics are often found in fermented foods. Supplements also influence the gut microbiota in many ways. They influence your appetite and energy usage by making your body harvest fewer calories from the foods we eat. Probiotics fight obesity through these processes:

    • Increase the fat regulating proteins like angiopoietin
    • Stimulate release of appetite regulating hormones like peptide-1 and peptide YY which help burn calories and fats.

    Strains that are useful for weight loss are Lactobacillus family mainly found in yogurt. Other foods rich in probiotics are kefir, kombucha, sauerkraut, pickles, miso, kimchi, sourdough bread and some cheeses.

    1. Eat protein

    Protein is one of the key levers in a diet that increases the chances of losing weight for someone who is dedicated. Weight loss can be supported by consuming adequate amounts of proteins on a daily basis. For normal activities, about 1.6-2.2 grams of protein per kilogram of weight is required unlike in athletes. Athletes and heavy exercisers need around 2.2-3.4 grams per kilogram of body weight. Proteins assist in weight loss through four beneficial effects.

    • They help you feel fuller by providing more satiety and reducing hunger.
    • At times of low calorie intake, they preserve the lean body mass
    • It has a high thermic effect of food out of all the three essential macronutrients.
    • It is hard to be stored in the body as fat even when taken in excess.
    1. A low carb diet

    A low carb diet not only aids weight loss but also stabilizes the blood sugar levels. Hence, you will be advised to limit the foods high in carbs and added sugars such as starches, sweets and refined grains. Depending upon the amount of carbs allotted per day, a low carb diet has been classified.

    • Ketogenic diet

    The daily carbs limit is less than 10% of total calories. 

    • Atkins diet

    The daily carbs intake is limited to 20-40 grams per day in the first phase of the diet plan, which exceeds up to 100 grams per day in the later phase.

    • South beach diet

    This type of diet involves lean meats and heart healthy fats.

    • Paleo diet

    This diet is not intended to be a low carbs diet, but it already involves foods that are naturally low in carbs. 

    • Dukan diet

    This diet involves low carb foods which are naturally high in proteins and low in fats.

    Example of foods that are low in carbs are meat, fish, eggs, non-starchy vegetables (spinach, broccoli, cauliflower, carrots, tomatoes), low carb fruits (oranges, blueberries, strawberries), high fat dairy, fats and oils ( avocado oil, olive oil, coconut oil), nuts and seeds.

    1. Drink adequate water

    Drinking water at proper intervals of time can control hunger and help burn calories. But that doesn’t mean that you start consuming sugary drinks to replenish the fluid loss. Focus on drinking at least 0.5 litres of water to increase the amount of calories burned for an hour. This will consequently support your weight loss regime.

    PHYSICAL EXERCISE

    Set aside at least 1-2 hours for physical activity every day. This is very beneficial for overall health. However, you cannot expect the same results with all individuals as the amount of weight loss depends on your age, diet and starting weight. Here are some types of exercises which will help you lose weight.

    How gut health affects weight loss and body composition

    • Walking

    It is a convenient and easy way for beginners to start exercising without overstressing your joints and muscles.In fact, walking for 30 minutes a day of at a moderate pace can burn around 175 calories.

    • Running or jogging

    Jogging and running can help burn visceral fat which is linked to various chronic diseases like heart disease and diabetes. To get started, jog for 20-30 minutes 3-4 times in a week.

    • Cycling

    Cycling is a form of exercise that is good for weight loss and overall fitness too. You will burn at least 288 calories in 30 minutes.

    • Weight training

    Weight training promotes your strength and muscle growth which will improve the pace at which calories are burnt in resting state. In other words, the body continues to burn calories hours after the workout is over.

    CONCLUSION

    Digestive health is not only the foundation for overall health but plays a vital role in losing extra pounds. If you are overweight, weight loss is important because it will keep you away from chronic diseases like obesity, diabetes, and heart problems.

    Download the JOYSCORE APP to keep in pace with a healthy and joyful life.

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  • What Happens When We Avoid White Foods From Our Diet

    What Happens When We Avoid White Foods From Our Diet

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    What Happens When We Avoid White Foods From Our Diet

    A healthy gut is crucial for healthy living. However, if one is not following the correct diet per their body’s needs, a diet plan needs to be introduced. Diets can be pretty exhausting as most of them involve cutting down a lot of tasty foods. Therefore, you need a diet plan that does not bring much change but is effective in restricting excessive calorie intake. 

     One such diet is the “NO WHITE FOODS DIET.” This type of diet helps you avoid white foods that are nutrient-less, high in starch, and high in sugar. White foods mainly focus on white sugar and flour. The reason for limiting these foods is they are highly refined and have a high glycemic index. The process of refining removes the essential fibers and nutrients from the food item and makes its absorption quicker in the stomach. This will result in your glucose levels shooting up and leave you feeling hungry at short intervals. 

    Therefore, including too many white foods in your diet will result in increased calories and raised cholesterol and glucose levels. All these factors further promote the risk of weight gain and health problems like diabetes and heart disease.

    Avoid White Foods

    FOODS TO BE INCLUDED

    • Fresh vegetables, excluding any type of potatoes
    • Brown rice
    • Oats
    • Whole grain pasta and bread
    • Raw and plain nuts like almonds, cashews, flax seeds, etc.
    • Seafood, chicken, and lean meat

    FOODS TO BE AVOIDED

    • White flour 
    • Salt and white sugar
    • Corn syrup
    • White bread and pasta
    • White bagels
    • White rice
    • Crackers
    • Cereals
    • Baked goods
    • Ice cream
    • Vegetables like cauliflower and potatoes
    • Egg white
    • Sweetened beverages and juices

    BENEFITS OF AVOIDING WHITE FOODS IN YOUR DIET

    1. AID IN DIGESTION

    When we substitute white foods with whole grains, the fiber content of your meal improves. These fibers act as prebiotics, i.e., food for the beneficial bacteria of your gut. Secondly, fiber helps in increasing the bulk of waste and lowers the risk of constipation. Therefore, when we avoid white foods, it supports healthy digestion in various ways.

    1. REGULATE BLOOD SUGARS:

    Our body uses insulin hormone to process the blood sugars. Insulin sensitivity allows the sugar in the bloodstream to enter the cells and regulate the blood glucose levels. However, if we consume excessive sugars, it stimulates the release of lots of insulin. If this process repeats often, cells become insulin resistant, and sugar builds up in the blood. 

    Therefore, avoiding excessive sugar intake can improve the insulin sensitivity of cells, and less insulin is required to absorb the blood sugars. This will also maintain the blood sugar balance and lower the risk of diabetes.

    1. LOSING WEIGHT

    Sugar itself doesn’t contribute to weight gain but has an indirect effect. Diets high in sugar result in belly fat and make you retain this extra weight. Therefore, when we reduce the consumption of sugary products, the stored fats in our bodies will be consumed to release energy. This will help you reduce weight over time as it is not a rapid process.

    Besides altering your diet, following an exercise routine will help speed up the weight loss process.

    1. REDUCE INFLAMMATION

    Any foods that are white lose fiber and nutrients during the process of refining. Therefore, it is easier for the digestive juices to break down these foods. Quick digestion can instantly spike insulin levels resulting in a pro-inflammatory response.

    1. FACE UPLIFTMENT

    Reducing sugar intake helps strengthen elastin and collagen. This will improve your complexion and decrease the level of inflammation present in the skin. Thus, problems like acne can also be avoided. Avoiding excessive sugar will also slow down the process of ageing, as sugar makes you wrinkle faster.

    1. SLEEP LONGER
    Avoid White Foods

    When you avoid white foods from your diet, your body’s sleeping pattern will start to improve in a few weeks. You will notice yourself falling into a deeper sleep and feel more refreshed in the morning. 

    This happens because when we consume high amounts of refined sugars, it reduces restorative sleep. Consequently, the merging of memories and information learned throughout the day is compromised, and this disturbs your rapid eye movement sleep. Therefore, limit sugar-sweetened beverages and white foods and opt for healthy foods like sparkling water, fruits, and vegetables.

    1. MAINTAIN ORAL HEALTH

    Bacterial growth occurs if you are not careful about removing the sugar that sticks to your teeth. These microbes break down the sugar in your teeth to produce an acid. This acid further destroys the surface of your teeth, causing dental cavities. Therefore, one must practice good oral hygiene by

    • flossing daily
    • brushing teeth twice with fluoride toothpaste
    • visiting the dentist at least once a year 
    1. REDUCE THE RISK OF LIVER DISEASE

    Many research articles emphasize the association between excessive sugar intake and non-alcoholic fatty liver disease (NAFLD). The physiology behind this association is the poor absorption of sugar by our liver. This happens when a high amount of sugar is taken into the diet more often. When this sugar stays unabsorbed for a long time in the liver, it accumulates as fat and results in fatty liver.

    1. SUPPORTS HEART HEALTH

    White foods and sugar are caused by high levels of triglycerides, a type of fat. These fats increase the risk of heart disease. Reducing added sugars will be beneficial, even if you are at a healthy weight and free from any health issues because it will keep your blood pressure, cholesterol and triglycerides controlled. Keeping these parameters within the safety limits will therefore support a healthy heart.

    1. LOWERS THE RISK OF DEPRESSION

    Sugary beverages trigger your brain to release endorphins and dopamine that make you feel good for a short period of time. Unfortunately, sugar may arouse addiction when eaten too much for a long period of time. As a result, when an individual tries to limit sugar intake, it will lead to depressive symptoms in the initial phase. But following the “NO WHITE FOOD DIET” will eventually, help you get rid of this addiction.

    SIDE-EFFECTS OF AVOIDING WHITE FOODS 

    Be gradual when you want to start a diet that avoids white foods, which are part of your regular meals. Some individuals respond to this new diet plan and experience these side effects.

    • Cranky or irritable
    • Fatigue
    • Headache
    • Feeling of sadness
    • Depression

    CONCLUSION

    When an individual plans to avoid white foods, it means eliminating bad carbohydrates from their diet. Learning how to choose good carbohydrates to eat will meet the body’s energy requirements. However, don’t stress out if you pick a piece of pastry at a party every now and then. An occasional treat won’t harm you. 

    Download the JOYSCORE APP to enjoy a happy and healthy life.

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    Get it on Google Play

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