How to Improve Your Mental Health

 By Huma Batool Nakvi

When we speak of taking care of our health, we mainly focus on the physical aspect of it. But how can we forget the mental and emotional health which is equally if not more important! Specially for people who suffer from anxiety, depression, chronic stress or any other  mental illness they are ashamed of, however there is no need to be ashamed of it or consider it a taboo topic. We need to recognize any issue we face as soon as possible so we can solve them ASAP to live a happy a fulfilled life.

1. Listen to depressing music. It may sound counterintuitive like that's something that makes you more sad. But the idea behind it is that it's cathartic and helps you release the emotions and feelings that are bottled up inside you so they find a release. Studies find that a good cry can boost your mood! So although it's counterintuitive, different methods work for different people so when you try these out try to tailor them to make sure what's best for you.

2. Take a break from social media. People focus on the bad of social media but I believe in the good of social media too. However, constantly comparing yourself to the best of people, or unrealistic, photoshopped and staged standards is bad for your mental health. There's also a reason why more and more people are lonely and depressed now a days more than ever. 

3. Gratitude Journaling. This is about intentionally practicing being thankful. it can be a short activity. Studies show that when people write down a few sentences a week of what they're grateful about, they're happier, less depressed and it affectively improved their mental health and also trains your brain to focus on the good. 

4. Re-label and Refocus. First of all: STEOP ONE: Re-label your thoughts.

 Don't just accept anxious thoughts as truth at face value. Stop and identify the thought outside of yourself and just label it as depressing, or anxious, or sad. This will help you manage it.

 

STEP TWO: Refocus. We all have different ways to deal with depression and anxiety e.g eating, smoking, procrastinating etc. So what you want to do is change your focus from such activities to a productive one e.g calling a friend, going for a walk, working out, sorting out your closet. And usually when we're in a rut, the last thing we want to do is the best thing for us. 

5: Do for Others. When we are depressed or anxious or stressed, our thoughts are inward upon ourselves. But when we do things for others in that state, like an act of kindness, it is a selfless act and something positive that has a positive affect on your own emotional well-being and how you see yourself. It can even be a simple act such as telling someone something you admire about them!

 

6. Going to Therapy: Everyone can benefit from therapy. Just the way the more you would see a doctor or go to the gym for physical health, the healthier you would be. Similarly the more you would see a therapist to check in with your mental health status, the more mentally healthier you would be. Everyone has a physical health status, as well as a mental health status. People are scared to go see a therapist because it sounds like going to a hospital. But in reality, it's more like going to the gym. Sure you can talk to your friends and family about issues you're having, but there's something about a professional in the field who has the right knowledge about your issues and how to approach them. It's like having a professional trainer, but for your brain!

Food that is good for skin--- By Muhammad Danish

 

When it comes to foods that are good for skin, we hear a lot about what we should avoid—red meat, chocolate, booze, basically anything fun—but not a lot about what we should eat more of. Fortunately, you don’t have to eliminate everything delicious from your diet to get a glowing complexion…you just need more of these fruits, vegetables and nuts. We spoke with Kimberly Snyder, a celebrity nutritionist (she’s worked with Drew Barrymore and Kerry Washington) and the author of The Beauty Detox Foods about what foods we should be incorporating in our diets for a brighter, healthier looking complexion. The foods are as follows:

Carrots, apricots, and other yellow and orange fruits and spinach and other green leafy vegetables, tomatoes, nuts, berries, beans, peas and lentils, Salmon and other fatty fish.

Avocados are high in valuable fats and contain nutrients E and C, which are significant for solid skin. They likewise pack intensifies that may shield your skin from sun harm.

Pecans are a decent wellspring of basic fats, zinc, nutrient E, selenium and protein — all of which are supplements your skin requires to remain solid.

Sunflower seeds are a brilliant wellspring of supplements, including nutrient E, which is a significant cell reinforcement for the skin.

Sweet potatoes are a phenomenal wellspring of beta carotene, which goes about as a characteristic sunblock and may shield your skin from sun harm.

 Bell peppers contain a lot of beta carotene and nutrient C — the two of which are significant cancer prevention agents for your skin. Nutrient C is additionally important to make collagen, the underlying protein that keeps your skin solid.

Broccoli is a decent wellspring of nutrients, minerals, and carotenoids that are significant for skin wellbeing. It likewise contains sulforaphane, which may help forestall skin cancer  and shield your skin from burn from the sun.

Tomatoes are a decent wellspring of nutrient C and the entirety of the significant carotenoids, particularly lycopene. These carotenoids shield your skin from sun harm and may help forestall wrinkling.

Soy contains isoflavones, which have been appeared to improve wrinkles, collagen, skin flexibility, and skin dryness, just as shield your skin from UV harm.

Dental Care

 The food you eat affects oral health. A diet with low nutrients can make it difficult for the body’s immunity system to fight infection. As per World Health Organization, diet influences teeth development,causes of oral cancer and oral diseases development. Diseases related to diet include cavities, defects of  enamel, teeth erosion and gum disease.

Why Brush?

Brushing after meals and between-meal helps to  get rid of food particles and sticky flm that gets on teeth. Plaque is a bacteria that makes acids that cause tooth decay and gum disease, so getting rid of plaque is the main aim of brushing. Using a fuoride toothpaste is also important because the fuoride reduces bacteria and enhances tooth surfaces, making them stronger.

Why floss ?

Prevention from tooth decaying and gum diseases, plaque must be eradicated from tooth surfaces. Unfortunately, our brush can’t reach effectively between our teeth and beyond our gum-line. Since tooth decay often starts in these areas, it is also very important to floss on regular basis as it is to brush.

What About Mouthwashes and Other Oral Care Products?

There are a various products available to support your oral health. Mouthrinse and toothpastes with flouride can be used to Prevent decay. Some mouthwashes and toothpastes are antibacterial and help prevent or control gum inflammation. Others contain ingredients to reduce the formation of tartar, the plaque that gets on teeth over time. Gum and mints containing xylitol, a natural sweetener that reduces decay causing bacteria, can be used as part of an overall strategy to help reduce cavities.

Are Regular Checkups Really That Important?

 When your dentist looks in your mouth, he or she is not only looking for the signs of tooth decay and  gum disease, but also for signs of systemic diseases – as your mouth is often a good indicator of your overall health. Conditions such as precancerous or cancerous lesions, diabetes, blocked salivary glands, and even HIV or AIDS can often be detected in an oral exam. Additionally, there is growing evidence of links between periodontal disease (gum disease) and heart disease, some respiratory diseases and low-birth weight babies. To maintain your general health, it is important to maintain your oral health.

Article by Waleed Hussain

Essential nail treatment

 

Fingernails and toenails, we also call them as nail plates, are made of keratin. It’s really important to take care for your nails as one would for his/her skin and hair.

• It is important to follow a healthy, balanced diet. We need to avoid fad diets. Certain diets with Extra- biotin or equivalent supplements are found to be beneficial for nail strength and growth.

• Keep your nails dry and clean always. This protects them from fungi and bacteria attack. Don’t adhere to labels on dishwashing soaps claiming they are good for your nails. Combination of hot water and soap can be a damaging.

• Treat wrongly grown and torn nails as soon as they could be possible. Unsightly and painful, ingrown nails and torn nails should be treated immediately to avoid infections.

• Always make sure to avoid certain nail polishes with have chemicals such as formaldehyde, dibutyl phthalate, and toluene, as they cause your nails to be weaken, brittle and split.

• Washing the dishes, cleaning home with harsh chemicals, or gardening can all be harmful to your nails. Always keep gloves on when doing dishes or anything that involves soakin your hands.

Article by Waleed Hussain

FOODS TO AVOID FOR A FLATTER BELLY

-By Huma Batool Nakvi

Considering how stagnant our lifestyles have become along with the depleting quality of diets and food we eat, a general consensus is that everyone wants a flatter belly. However we also want to live our best lives so we can't just revolve our lives around just wanting a flat belly. But for days we just want to look good wearing a nicely fitted dress or suit, here are some points to look out for. Take note! 

SUGAR

Sugar is one of the main causes for bloating and gastric distress. It also the main reason people can't get rid of belly fat as it accumulates in the abdomen area. Apart from that, probably a greater harm it causes is neurological. It hits the reward centre in the brain similar to alcohol and drugs which means its as difficult to stop its consumption and the more you have, the more you want. This turns into a never ending cycle that needs to be put on halt in time because not only does it affect your body but your mood, hormones, skin, and sleep. By cutting out sugar, you cut out unnecessary calories and bloating, paving the way for a more refreshed, and vibrant life.

DAIRY

Not everyone is lactose intolerant but a surprisingly high number of individuals have a hard time digesting lactose, even if symptoms don't show up instantly. It usually only causes bloating but it will  for sure make your favorite pair of jeans fit a bit tighter. Best way to avoid that specially on important occasions is to simply ditch the dairy for as long as you need to. 

BEANS AND GRAINS 

    

Beans and grains consist of lectins which are carbohydrate-binding proteins that bind to sugar and resist human digestion, hence bringing on bloating and fatigue.  Specially for those with irritable digestive systems, consuming gluten brings on similar symptoms for those with sensitive digestive systems. We can keep lectins down by avoiding starchy foods like beans and some grains. 

Contrary to popular belief, go for white rice to add carbohydrates in your diet. Since white rice is stripped of its outer coating which contains lectins, its safe to consume and easy to digest.

However, feeling good doesn't have to revolve around restricting yourself  from everything. In fact, to live a more vibrant life where you are kind and thoughtful towards yourself surrounding what you want to be and how you want to be. One needs to put themselves in a softer mental space where you focus on what you have not what you lack. 

Well rounded wellness experts and nutritionists recommend people coming from the same understanding to drink plenty of water, consume diets mainly consisting of easily digestive vegetables as well as leafy greens along with olive oil, and make their own food to be mindful and connect with what and how they eat.

Hair care

Everybody needs beautiful and healthy hairs. Grooming and maintenance of hair is a daily process. The beauty products that
Enhance the look and feel of these surfaces has created a huge industry. Technology has advanced the cleaning, protection, and restoration of different desirable hairs.

Cleaning and Conditioning Treatments: Shampoo

and Conditioner

Shampoos are used primarily to clean the hair and scalp of dirt and other greasy residue that can build up after time. Shampoos also have many secondary functions including controlling dandruff, reducing irritation, and even conditioning. 

Conditioners, on the other hand, are used primarily to give the hair a soft, smooth feel which results in easier hair combing. Secondary functions include preventing “fly-away” hair due to static electricity, giving the hair a shiny appearance, and protecting

the hair from further damage by forming a thin coating over the fibers.

Coloring and Dyeing

Hair coloring and dyeing have become extremely     successful hair care procedures, due to part to style kits which allow home hair care without professional assistance. The most common dyes are para dyes, which contain para-phenylenediamine (PPD) solutions accompanied by conditioners and antioxidants. Hydrogen peroxide (H2O2) is combined with the para dyes to effectively create tinted, insoluble molecules which are contained within the cortex and are not small enough to pass through the cuticle layers, leaving a desired color to the hair

Bleaching

Like dyeing, bleaching consists of using hydrogen peroxide to tint the hair. However, bleaching can only lighten the shade of hair color, as the H2O2

releases oxygen to bind hair pigments

Certain damaging causes

• combing (generally with plastic objects, and often multiple times over the same area lead to scratching and wearing of the cuticle layers)
• Scratching (usually with fingernails around the scalp)
• cutting (affects the areas surrounding the fiber tips) 
• blowdrying (high temperatures thermally degrade the surface of the hair fibers

Article by : Waleed Hussain

Psychology and beauty

 Accepting yourself

A lot of psychology and books tell people to love themselves. It’s not a bad idea. Extreme disliking is also associated with guilt, shame, and depression. Never underestimate yourself and keep believing in your abilities and valuing your uniqueness.

 Often, people lead lives that are defined by others as they look for acceptance in society. Self-acceptance is an important and essential ingredient for motivation and positive emotions,accepting yourself often leads to more acceptance by other people. Accepting yourself is not the same as thinking of yourself being perfect.

Nurturing relationships

At times it looks like our modern lives are lonely. Everyone is in hurry in their cars or stares into computer screens all day, isolated from people and busy in their own lives

In this era of mega-cities and super-suburbs, it gets hard to stay close and connected to friends and family. Despite these things, there is a huge benefit in working to maintain certain closer proximity with people who matter.

Strive to overcome and learn to let go

Challenges, adversity are facts of life. Being able to effectively deal with challenges is hard to maintain for psychological well-being. Every person has a different set of skills and techniques used to deal with stress and adversity. Here’s a small advice Cope actively with situations that you have some control over, and cope passively in situations that you don’t have control.

Never be afraid of change

Going with the flow! When you are rigid you experience resistance and put your efforts straining yourself in trying to maintain your position. When you are otherwise and willing to be more adaptive you get better adjusted.

Article by: Waleed Hussain

4 Drinks that will give you healthy and glowing skin naturally-- By Muhammad Danish

 

1: Carrot and Beetroot

 

There isn't anything that can beat this excellence mixture regarding skin benefits. Carrot and beetroot not just recuperate your skin, they help the blood flow and make your skin sparkle. Being rich wellspring of nutrient C and iron; both beetroot and carrot improve the strength of your skin.

 

What you will require:

 1 carrot

 ½ beetroot

 ¼ inch ginger

 ½ cup water

 Technique:

 Mix carrot, beetroot and ginger with a little water in a blender to make a new squeeze. Add scarcely any drops of lemon for the zing.

 2: Green Apple and Pomegranate:

 Drinking an apple and pomegranate juice will improve your skin quality ten times. It is plentiful in Vitamin C, different compounds and cancer prevention agents that recuperate your skin and make it shining. Nutrient C present in these fixings functions as a calming operator which helps treat skin inflammation and dim spots.

 What you will require:

 1 green apple

 ½ Pomegranate

 3 cups water

 Technique:

 Mix all the fixings together in a blender. Strain the juice and fill it in an unmistakable glass. Your juice is prepared!

 3: Papaya, Cucumber and Lemon:

 

Papaya isn't just useful for skin application, you can even pound it into a yummy beverage. Papaya has chemicals that renew your skin, bring back the lost dampness and makes it sparkle with wellbeing. Cucumber calms your skin and lemon detoxifies you back to front. This sorcery drink is unquestionably an absolute necessity have for your skin and wellbeing!

 What you will require:

 2 cuts of papaya

 ½ cucumber

 4-5 drops lemon

 

Technique:

 Take 2 cuts of papaya and cut it in little 3D shapes. Pick ½ a cucumber, strip off its skin and cut it in little pieces. Mix these with 2 cups of water. Also, strain it in an unmistakable glass. Add 4-5 drops of lemon for added taste.

4: Aloe Vera and Cheery Juice:

Aloe vera juice is yet another great option for healthy skin. Aloe vera comes with soothing, anti-inflammatory properties that heals sunburns, breakouts and gives you that blinding glow, it also heals your immune system and repairs your skin inside out.

 

What you will need:

2 tbsp. aloe vera gel

5-8 cherries

3 cups water

 

Method:

Blend the aloe vera gel, cherries (without the seeds) thoroughly in a blender by adding water.

Pour out the juice in a clear glass. You can add a dash of lemon or ginger for added flavor.

Your refreshing glass of aloe juice is ready.

HEALTHY DIET

 

Written by: MARIA FAYYAZ

 

Eating healthy is important for good health and well-being. Healthy eating helps us to maintain a healthy weight and reduces our risk of different diseases like diabetes, high blood pressure, high cholesterol. Eating  healthfully means avoiding foods with high amounts of sugar oil, and gluten.  

why eating is well important?

Healthy eating is so much beneficial as we should know. When we eat well we sleep well, we can done our work more actively and this all adds up to healthier, happier lives!  When children and young people have a healthy diet they get all the essential nutrients they need for proper growth and development.  

 people whose eating is well-balanced tend to:

• have a healthy body weight

• feel good and comfortable about themselves and never stress over health issues

• have to much energy to be actively done their daily work

• have stronger muscles and bones

• enjoy better physical and mental health

What fruits are good for daily diet?

Apples (high in fiber, vitamin C, and numerous antioxidants.) 

• Avocados ( they are loaded with healthy fats 
• Bananas (best sources of potassium.) 
• Blueberries
• Oranges
• Strawberries 

What vegetables are good for daily diet?

1. Spinach
2. Carrots
3. Garlic
4. Green Peas
5. Swiss Chard

What juices are good for daily diet?

Though juice is enjoyed around the world, it’s a controversial beverage but when it comes to its healthiness, many people are divided. Some argue that it’s too high in sugar, while others champion its high nutrient content.

Tomato juice

tomato biologically consider a fruit and it's juice enjoyed on its own as a delicious and healthy drink. it contain 2 grams protein and 41 calories

Apple juice

apple juice is one of most popular type of juice all around the world. you can just drink its clear juice or add some milk in it and drink in shake form.

it contains 114 calories and 2 gram proteins.

Bitter groud juice

bitter groud  juice provides great amounts of vitamin C, an antioxidant that plays a role in promoting immunity, brain health, and tissue healing. 
It's also a great source of provitamin A. This is a substance that your body converts into vitamin A, which helps with eyesight and skin health 

 

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