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!

THE ORDINARY : Revamp your skin care

 

-By Huma Batool Nakvi 

The Ordinary is a well renowned skin care brand which sells at their own website, Sephora, Ulta Beauty, and now more widely available at other online websites. But when people hear of The ordinary they know they are going to be getting an affordable product. Nonetheless their products are quite popular in terms of  quality and effectiveness for a wide variety of customers and their skin type. The line is kind of known for their very simple and direct approach when it comes to the name of the product, hence the name "The Ordinary". They are intensely focused on ingredients, percentages, and formulas, which I personally appreciate because let's be frank, I'm a very picky person. I'm all for a brand which is transparent about which ingredients, percentages and formulas they use so if you are too, here's The Ordinary review for you. 

We'll rate the products from least favorite to favorite. 

First off is the Glycolic acid -Toning solution ($9) formulated at 7% with a PH of 3.6. Glycolic acid is used as a chemical exfoliant which dissolve dead skin cells off your skin, which majority of dermatologists recommend over abrasive tools. However it can be very drying for sensitive skin and the Ph level is quite low and any imbalance in the natural Ph levels of the skin of about 5 can cause skin irritation. Its fragrant ingredients can also add to skin irritation. 

Next is Niacinamide 10% + Zinc 1% ($6). Niacinamide is an incredible ingredient not only for reducing oiliness and sebum production skin which is great for someone with oily skin but is also a brightening agent. In addition niacinamide also calms down redness and irritation in skin. And Zinc also does that so its great that its added with zinc. So someone who suffers from oily skin, pigmentation, and acne scars they could really benefit from this product. 

Moving on to Lactic Acid 10% + Hyaluronic acid serum ($7). Lactic acid is similar to Glycaulic acid and helps in chemically exfoliating and dissolving dead skin cells but its the most gentle of the chemical exfoliants. But 10% lactic acid is a bit high percentage and may not be the best serum for sensitive skin. But it is lightweight and easy to absorb into the skin. It also absorbs moisture from the air into our skin and we all need all the hydration we can get! 

And finally our most favorite product in the entire line: The AHA 30% + BHA 2% solution ($7). AHA is Alpha-Hydroxy Acid is another chemical exfoliant. While BHA or Salycylic acid is another exfoliating ingredient but what we love about it is that it also goes deep into the pores and helps remove impurities from within the skin such as oil, sebum, or dirt making it the perfect ingredient for someone with oily and acne prone skin. And their 30% AHA means its highly concentrated and that's insane and we love that. HOWEVER this product you can only use once a week for 10 minutes because the 30% glycolic acid will bulldoze the dead skin off of your face. 

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.

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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