Vegans and Veganism

 

We eat different types of food, we fuss on what is healthy and what is unhealthy and at the same time explore different varieties of food that can enhance our health. One more eating practice currently very popular among health conscious and ethical eaters is veganism or being VEGAN. The term vegan was coined in 1944 by members of a vegetarian society in London, in their newsletter devoted to non-dairy vegetarianism. 

It is a very popular diet concept among health-conscious people that rejects eating anything which is even remotely related to animals. That means even food like milk, butter, curd and honey is a strict no-no. This diet is proving to be extremely beneficial for people with high blood pressure and high cholesterol and that is a very good reason for Veganism to be known and explored too.

Veganism

Being vegan is referred to adopting plant-based food and rejecting food that is animal based. Veganism can be understood as a practice of staying away from the use of animal products, specifically in diet and the main thought behind is to reject the commodity status assigned to animals by human beings. Any individual who follows this kind of diet pattern or thinking is known as a vegan.

The individuals who staunchly follow a vegan diet are vegetarians and stay away from meat, eggs, dairy products and any kind of animal-based food.

Types of vegans

People who follow a vegan lifestyle have their own reasons for becoming vegan, they might be ethical vegans, environmental vegans, health vegans and religious vegans.

Ethical Vegans are those who have chosen a vegan lifestyle as they are against animal cruelty. They don’t do anything related to animal exploitation and cruelty in their life in any way. One-third of vegans are those who have chosen ethical veganism because they believe animals have a right to live and they believe there is no difference between dog, pig, cat or goat and all creatures are equal.

Environmental vegans are those who want to do their bit for the planet and they believe that by adopting a vegan diet they are helping to reduce greenhouse gas emissions. They do not provide support to animal agriculture as it is more accountable for emission of greenhouse gases than the world transportation system.

Health vegans are those who are well aware of the health implications of animal-based food, as now health is the biggest driver for people going vegan. A vegan diet reduces the risk of diabetes and cardiovascular disease. Research has shown that people following a vegan diet have lower-than-average blood glucose levels and lower levels of cholesterol. A vegan diet is also good for those who are lactose intolerant.

Religious vegans choose a vegan lifestyle due to their spiritual beliefs. Jainism is an ancient Indian religion, whose followers follow a strict diet, similar to veganism. Similarly, Buddhists follow a diet, same as vegans and keep away from animal-origin food.

 Vegan diet

If you are leaning towards veganism or vegan itself, your diet as well as each meal needs to be properly planned because if your vegan diet pattern goes unplanned, you can suffer from a serious nutritional deficiency that will negate all the benefits of veganism and can lead to health disorder like neurological damages.

A vegan diet is typically high in dietary fibers, magnesium, folic acid, vitamin C, vitamin E and iron and lower in dietary energy, saturated fats, cholesterol, omega-3 fatty acids, vitamin D, calcium, zinc and vitamin B12. Obviously, you will require dietary supplements and fortified food along with your vegan diet.

If on a vegan diet then plant-based food products are acceptable and these should be consumed in their original form rather than processed, these food products are,

1.     All kinds of fruits and vegetables.

2.     Legumes such as peas, beans, soy and lentils.

3.     Nuts and seeds

4.     Bread rice and pasta

5.     Dairy alternatives like soymilk, coconut milk and almond milk

6.     Vegetable oils

7.     Soy paneer or tofu

A vegan diet is more like a vegetarian diet but does not include-

1.     Dairy products like milk, cheese, butter, cream, ice cream, curd, mayonnaise and cottage cheese(paneer).

2.     Honey, as it is procured from the honey bee.

3.     Eggs and all kinds of meats

Reasons for veganism

Many people who are vegans thrive on plant-based food and get sufficient nutrition including carbohydrates, protein and vitamins, but veganism is an ethical commitment and is based on certain reasons, these are

1.     Core reason for veganism is a modification of food consumption habits that cause harm to animals.

2.     Veganism wants a world that cares for animals and reduces the sufferings they face it advocates stopping using products made of animal skin, hair or flesh.

3.     Veganism prescribes plant-based food that shuns meat, eggs and milk and is good for the heart and overall health.

4.     Many vegans don’t wear leather or fur and are against the use of animals in circuses, testing or research, agriculture or entertainment.

5.     Veganism advocates rights to animals and legal protection from all forms of cruelty.

6.     Besides animals’ veganism also talks about human suffering as people who work on animal farms or slaughterhouses are in great danger from viruses and bacteria, illness and injury. People employed in slaughterhouses or farmhouses work in dangerous conditions, unfair hours and low-paying jobs.

7.     Dairy industry is crueler than the meat industry, female animals are forced to become pregnant year after year to lactate and produce milk that human sells and their calves are forcibly removed from their mothers. While female calves have the same fate as their mother while males are sold for cheap beef. Animals who no longer produce milk are sent for slaughter.

 

Eating a plant-based vegan diet will help you avoid toxins and carcinogens that you get from animal-based food, help you eliminate bad cholesterol, get healthy hormones from a plant-based diet and avoid insulin issues, mood swings and cancer growths.

Boost immunity and get ready for winter

 Boost Immunity & Get Ready for Winter

Immunity and winter

The word immunity has been emphasized repeatedly during the last couple of years so much so that it has started looking like a protective umbrella that can shield you from all kinds of pathogen attacks. Immunity can be defined as the ability of the body’s immune system to recognize germs and prevent them from causing illness. 

A healthy immune system is capable of defeating the germs like bacteria, viruses and parasites and at the same time protecting healthy tissues. The body produces a specific protein called antibodies to protect itself against specific disease-causing pathogens. 

The immune system is made up of a complex network of organs, tissues, cells and proteins that work together to protect the body from harmful invaders.

Winter is coming slowly and steadily, with cold and dry air and lack of sunlight that can cause lower temperatures and humid air that can be hard on your health and weaken your immunity. 

It is believed that exposure to colder weather adversely affects a person’s immune response. You can include some winter-specific daily habits to keep your immunity strong and stay healthy during winter.

1.    Stay hydrated

Winter is the best season to have a different kinds of warm soups, broths and warm concoctions. You can drink warm water with fresh lime juice to start your day with vitamin C intake. Since the air is dry at that time you should resolve to drink 8-10 glasses of water to stay hydrated and keep your skin healthy and hair shiny and body full of energy.

 You can also drink warm water and various types of herbal teas. Warm drinks will help you stay warm and disease free during the winter season.

2.    Be physically active

Doctors recommend at least 30 minutes of exercise per day to build your immunity and stay active. It is safe for everyone regardless of the season but during winter try going out for walks and jogging when the sun is out or the temperature is comfortable otherwise dry cold waves can adversely impact your health. 

Find out the time of day when it is best for you to work out or go out jogging. Cold weather slows down all your body's chemical processes and forces your body to work harder during winter, similarly, the heart works harder to pump blood around the body during cold weather exercises and makes you burn more calories than in summer.

3.    Eat healthy

There are multiple options for healthy food to keep yourself healthy and warm during winter. Whole grains like oats, green leafy vegetables, lean meats, fish, poultry, legumes, nuts and seeds, herbs and spices, and fresh fruits and vegetables are excellent to boost immunity. 

Food rich in vitamin C helps to strengthen the immune system and keep your body fit. Stay away from high-calorie food, eating warm food, sleeping well and staying active is essential to keep healthy in winter.                           

4.    Stay warm.

Keeping yourself warm in winter by wearing woolen clothing, dressing in layers, staying indoors, and wearing warm socks and slippers to keep your feet warm as well. Maintain the temperature of your room at 18 to 21-degree centigrade, and have hot drinks such as stew and soup and warm food regularly. 

Stay active to keep yourself warm. The best practice will be to keep moving for your body to stay warm because in winter body takes a longer time to warm up.

5.    No place for stress

Staying indoors with little social interaction can be very tough for you and can contribute to stress. Winter stress is related to the anxiety and depression that develops due to staying indoors and being away from friends. 

To deal with the stress make an effort to increase outdoor light exposure as sunlight will definitely cheer you up and help your skin absorb vital vitamin D. Try to go out and meet your friends over walk sessions or when the weather is comfortable to keep yourself happy and stress-free.

6.    Boost immunity through essential oils

Essential oils are important in boosting immunity, promoting respiratory health fighting microbes like bacteria and viruses, wound healing, and pain relief. Chamomile oil, eucalyptus oil and peppermint oil are anti-microbial and provide relief from aches and pains.

 Inhalation through steam is the best way to use essential oils for flu, they can be sniffed for better sleep and destressing too.

7.    Sleep properly 

Since the body regenerates itself when you are sleeping and to maintain the immune system strong and healthy, it is important to properly rest your body. 

Get 6-8 hours of sleep daily to maintain your health and productivity. To sleep comfortably maintain good sleep hygiene and keep blue light-emitting devices out of your room.

 

Immunity boosters/food

You can boost your immune system during winter by adopting healthy habits as well as by immunity booster foods, as a strong immune system keeps you healthy during winter. 

More than immunity booster food a healthy and balanced diet should be preferred all the time. The immunity booster food that can be eaten along with it can be;

1.    Dark chocolate 

Dark chocolate contains iron and anti-inflammatory flavonoids that make the dark chocolate act as an antidote against icy temperature, heats you up and provides you energy to counter winters. Dark chocolate is a natural anti-cough agent, if consumed regularly, it can prevent coughing.

 Theobromine, a chemical found in cocoa blocks the cough reflex in people suffering from colds. Eating dark chocolate can reduce the intensity and length of a cold.

2.    Turmeric

Turmeric or Haldi is consumed uncooked with milk and warm water or tea to help combat flu or cold. It is used to enhance immunity and subsides cold, cough and chest congestion. Turmeric has a compound called curcumin that has anti-inflammatory properties that help in boosting immunity.

 Turmeric is antiviral, antifungal and antibacterial and promotes the growth of healthy bacteria in the gut. It is taken to boost immunity in multiple ways, like boiling raw turmeric with milk and drinking it hot wards of common cold and flu, boiling turmeric with a teaspoon of ghee and taken first thing in the morning, it provides immunity and helps a clear dry cough.

3.     Oily fish

Oily fish such as salmon, mackerel and tuna as a portion of food contains omega-3 fatty acids which help enhance immune function. Omega 3 fatty acids increase airflow and protect the lungs from cold and respiratory infections.

 Omega-3 fatty acids increase the production of white blood cells which engulfs the pathogens invading the body. Fish also contain immune-supporting micro-nutrient like vitamin D to help support immunity.

4.    Green leafy vegetables,

Winter season brings people to discuss immunity boosters and green vegetables like broccoli, fenugreek, kale and spinach have high nutritional values and great tastes. They can be eaten raw or can be made into dishes like salads, patties, smoothies or cooked vegetables. 

They are a good source of vitamin A and vitamin C which supports bone marrow production and immune function. Green vegetables are also a great source of dietary nitrates that has an anti-inflammatory function that helps in regulating the immune system.

5.    Dry fruits and nuts

Dry fruits and nuts are stapled winter food for everyone as besides acting as a go-to snack in winter it is a good source of polyunsaturated fats, vitamins, and minerals. 

Nuts like peanuts, walnuts, almonds, pistachios, cashew nuts, hazelnuts, sesame seeds, chia seeds, pine nuts and pumpkin seeds are abundant sources of protein, fiber, vitamin A and minerals like zinc, iron and magnesium and they are good sources of healthy fats and antioxidants.

 Peanuts combat hair loss due to the presence of amino acids and balance cholesterol and sugar levels. Walnuts slow down aging and increase memory efficiency, almonds cure cough and cold in winter, and hazelnut is great for cancer prevention and relieves fatigue and poor appetite. 

Pistachios prevent skin aging and the presence of carotenoids makes them effective for eye treatment. Cashews are a good source of vitamin E and unsaturated fatty acids and have anti-aging properties. 

Sesame seeds control blood pressure and raises immunity and keep the body warm during winter. In short, all nuts contribute to health and raise immunity during winter.

6.    Ginger and garlic

Ginger and garlic are wonder foods for winter and are completely indispensable due to their beneficial properties. Ginger and garlic together keep us warm and strengthen our immunity all winter. 

While ginger is strong digestive and garlic are a bit oily, they kindle the digestive fire, support proper circulation, destroy toxins and clear excess mucus. Garlic maintains normal body temperature, supports the lung and sinuses and eliminate harmful bacteria from the body while ginger is a clarifying agent for the body.

7.    Spices,

Ginger, nutmeg, clove, cinnamon, cumin seed and cardamom are potent winter spices to keep your body retaining heat throughout the season. All these spices also contribute toward metabolizing your body and burning more calories for keeping your body warm. 

They are tonic for the lungs and help soothe respiratory problems and keep the body warm. They can be added to herbal tea, hot milk in powdered form or simply boiled with water to drink during the day when there is extremely cold weather.

8.     Citrus fruits.

Citrus fruits squeeze extra fiber, potassium and vitamin C into your winter routine provide immunity and keep infections at bay. You need these immunity boosters to ward off colds and flu. Winter fatigue can be dealt with by iron absorption aided by citrus fruits. 

Citrus fruits reduce the risk of cancer, boost immunity and provide vitality to the body during the winter season. Citrus fruits like oranges, lemon, grapefruit and keno provide an abundant quantity of vitamin C and besides enhancing your immunity also keep your skin fresh and moist, keep your lips safe from drying and pathogens away.

 

Why immunity is important?

The importance of immunity lies in the protection it provides the body to keep itself safe, secure and healthy from pathogenic organisms. If your body is like a grand fortress then the immune system is like the guards that are keeping a watch on it and at the same time defending it from the enemies, which are none other than infectious pathogens. 

Your immune system acts as the body’s first line of defense. We are born with some type of immunity and we develop our immune system gradually by the physical barriers such as your skin, stomach acid, and mucosal lining present in the respiratory tract. So the tears, saliva, sweat, and mucus that the skin produces and the mucous lining are all part of the physical barrier. All these prevent harmful materials from entering our bodies.

Every person wants to live his life happily and want to possess good health, immunity is the ultimate power to live and enjoy the bliss of life, so, take the strides towards acquiring good health through immunity.

 

 

Healthy Eating; Pain or Gain?

 Healthy Eating Pain or Gain?

You all have experienced the effects of healthy eating throughout the different stages of life. The experience, after-effects and benefits of them can be mind-blowing as well as overwhelming too. Most of us are in love with the healthy food and the positivity it has brought in our life. But, have you ever noticed that for some of you, certain healthy food can give more harm than good. Some times you will feel ill after having a particular healthy food and find it hard to cope with the after effects. There can be issues faced by few people switching to healthy eating, let’s look into the issues and at the same time try to deal with them.

Even healthy food can make you fat

It is tough to search for real healthy food while selecting groceries, there are a number of healthy foods available in the market, offering you varying levels of claims regarding their nutritional value. Some popular coined terms that can be seen on the packages can be like, low fat, vegan, gluten-free, low carb, without added sugar and so on. This food can be offering you adequate nutrition but are definitely not healthy. Some of these foods are full of added sugar and can adversely affect your health.

1.    Granola bars

These are sometimes described as high-energy bars made of oats, brown sugar, raisins, coconuts and nuts and consumed as snacks. They are very nutritious considering their fiber and protein content. But remember not everything is good for everyone and each food has its own share of pros and cons. The high quantity of added sugar in granola bars can lead to weight gain, type 2 diabetes and heart problems. Sugar alcohols present in them can also cause bloating. Instead, make your own honey or jaggery-based or sugar-free granola bar at home with oats and your favorite dry fruits and have them as a snack.

2.    Flavored yogurts

Yogurt with added fruit flavors and sweeteners can be found in every grocery store and is quite popular among all age groups for its nutritious value and being a good source of protein. But these are often loaded with artificial sweeteners and their super sweet taste can manipulate your taste buds to crave more sweet substances. Instead, plain nonfat yogurt is the best as a regular intake of healthy bacteria is great for your gut health and you can flavor it with fresh mint leaves, cinnamon powder, almonds, honey or maple syrup. Try to avoid flavored yogurt as this will create problems with your sugar levels.

3.    Protein drinks

Protein is an important part of diet especially when it is related to muscle growth and repair. Protein also plays a greater role in weight management, so it is essential to keep plenty of protein-rich food in your diet. These days there is a trend to get quick protein intake from protein shakes or drinks made from powdered protein made either from egg or milk. There are also protein powders in the market with soybean or rice with added vitamins and minerals, artificial flavors, thickeners and sugar. They promote muscle gain and also prevent muscle loss. But there are things which are beyond our imagination, as they are high in added sugar and calories. Some protein drinks can convert a glass of milk into a drink of more than 1200 calories, which can lead to unwanted weight gain and an unhealthy spike in blood sugar levels. Instead of having protein shakes regularly, take them before or after exercise and try to fulfill your daily protein requirement from whole food sources like fish, poultry, eggs, milk, lentils, tofu, nuts, low-fat cheese and yogurt. Fruit like guava is rich in protein with 4.2 grams of protein in each cup of cut fruit.

4.    Sports drinks

    Sports drinks are beverages with lots of electrolytes and sugar in the form of glucose or high fructose corn syrup. They are meant to help athletes replace water, electrolyte and energy before or after training or competitions. This type of drink provides quick hydration and absorption of water and minerals. But most people who are not athletes make a habit of consuming them after a quick workout session or physical activity. Please take a break from sports drinks, if you indulge in them just as any other beverage, for they are required only if you work out outdoors for more than an hour in hot and humid conditions. The best drink to hydrate you is water, milk, fruit juices, coconut water and watermelons.

5.    Gluten-free snacks

Gluten, a sticky substance found in flour, is a type of protein that is found in grains like wheat, barley and rye. Gluten is common in foods such as bread, pasta, pizza and cereals. Gluten provides no essential nutrients, people with celiac disease have an immune reaction that is triggered by eating gluten. Food like fruits, vegetables, certain whole grains, dairy products, rice, meat, fish and poultry and oils are gluten-free.

A gluten-free diet typically avoids ingredients that contain gluten and is beneficial for those who need them, but they are not healthier than food that contains gluten. Though a gluten-free diet is safe but not nutritious, it contains unnecessary ingredients to process it, lacks dietary fibers as well as essential vitamins and may lead to weight gain. You can have a vitamin deficiency, and gastrointestinal problems and may inadvertently lead to the consumption of more processed food.

6.    Breakfast cereal

Breakfast cereals come with several benefits like they are the perfect way to start your day with a well-balanced, fiber-rich breakfast. They help you meet your daily vitamin and mineral requirements, fortified with iron and B vitamins that our diet commonly lacks and are convenient to have. But being high in sugar, they are also capable to increase your blood sugar level to go high and crash down in a few hours, making your body demand more sugar. Consuming too much sugar can lead to type 2 diabetes and heart disease. The best thing to have for breakfast can be oatmeal, eggs, wholewheat toast, coffee, fruits and nuts.

7.    Diet beverages

Diet beverages are sugar-free, artificially sweetened beverage with few or no calories. They are marketed as beverages for diabetics or for those who want to reduce their sugar intake. Almost all popular beverage has a light or diet version but they contain sugar substitute like aspartame, sucralose and stevia. Though marked as zero or low calories, they provide no nutritional value instead they reduce calorie intake and support weight loss. But they may prompt sugar cravings, increase in appetite and weight gain. You need to understand why you need diet beverages? If you are having it for caffeine then tea and coffee provide better alternatives and health benefits. If you are having diet beverages for its sweetness then better have sweet fruits like mangoes, apple and berries.

8.    Plant-based meat products

Plant-based meat is produced directly from plants, instead of an animal, plant ingredients are turned into meat to feel, taste and appear like real meat. Plant-based meat is composed of protein, fat, vitamins, minerals and water. Soy food, pea protein, spices, natural flavors and jackfruit are used to make plant-based meat products that mimic traditional meat. They are healthier than traditional meat as they are lower in saturated fats, and calories and high in fiber. They are heart-healthy, weight friendly but high in sodium, low in nutrition and full of flavors, colors and artificial textures. That may lead to lifestyle diseases like hypertension and inflammation. If you are vegetarian no need to switch to them and compromising your health, if you are non vegetarian than fish and poultry are excellent as they provide you ample protein as well as real nutrition.

9.    Plant-based milks

Plant-based milk or nondairy milk is a plant beverage with a color resembling milk. They are water-based plant extracts with strong flavors and are used as alternatives to milk like oat milk, soy milk, almond milk, coconut milk, rice milk and cashew milk. Some of the verities like almond milk are extremely healthy as it is lower in calories and fat than traditional animal-based milk and a good option for those with milk allergies or lactose intolerance. But plant-based milk has a long list of thickeners, sweeteners and preservatives in it and can trigger symptoms in people with food sensitivities.  

Feeling ill after switching to healthy food

Switching to healthy food after years of indulgence in all kinds of food will be tricky at start as your body might have become accustomed to how you treated it with goodies, savouries and junk food. This means there can be positive as well as negative aspects. Your body is accustomed to eating too many sugars, processed foods, too many or too few calories, caffeine, not much exercise, no sleep and lots of stress plus alcohol intake.

All these vices will not go easily and instead create hurdles in a new lifestyle. These negative changes can explain why you are eating better but feel worse. The best way is to let go of all your past habits gradually, this way your body will become less reactive and feel better.

Food items like caffeine and sugar are highly addictive and create change in the body. If you know that you are increasingly having more sugar, carbohydrate or caffeine cut these things out gradually from your daily diet and start with the new nutrition plan. You can experience blood sugar swings, cravings, lethargy, anxiousness, mental fog, headaches and basically withdrawal symptoms. In 2 to 3 weeks, you will feel better with no symptoms whatsoever and you will feel the positivity after shunning unhealthy food and habits.

Best healthy food

You need to make smart choices of food and look for the least processed food and more fruits and veggies on your plate. The best healthy food to have daily is fresh fruits like apples, berries, oranges, bananas, kiwi, lemons, mangoes, peach pears and olives, wholegrains like oats, brown rice, quinoa, vegetables like leafy green vegetables, broccoli, bell peppers, carrots, cauliflower, cucumber, garlic, onions, cabbage, legumes, lettuce, radish, eggplant and mushroom, egg, fish, poultry, nuts and seeds, milk, yogurt and cheese.

For a better life free from any health complications, you need to take initiative, plan your life, health and diet in a better way and shift to healthier ways. Live life, enjoy life and spread healthy habits to make everyone get benefit from them.

Boost Your Brain Health

 

Healthy, fresh, agile and active mind is often the result of great brain health and leads to the  longevity of self. Brain act as the command center while enabling thoughts into action, memory into emotions and handling the most critical piece of your life. A healthy brain helps you to communicate, make decisions, do problem-solving and make your life productive and fruitful.

Facts about brain

1.    The brain weighs about three pounds or 1.36 kg.

2.     The brain comprises about 2% of your total body weight and uses 20% of your total energy and oxygen intake. 

3.     Brain is 73% water, and 60 % of the total dry weight of the brain is fat, making the brain the fattiest organ in the body. 

4.     As low as 2% dehydration of the brain can affect your attention, memory, and other cognitive skills. 

5.      Ninety minutes of sweating can temporarily shrink your brain as much as one year of aging. 25% of the cholesterol in the body is found in the brain.

6.     The spinal cord is the primary source of communication between the body and the brain. 

7.     You are using your brain all the time even during sleep time.

8.     Storage capacity of the brain is unlimited.

 

Tips to keep your brain healthy

To keep your mind active, it is essential to continue to work, rest and play. All these three activities will help boost your brain health. There are many more ways to keep your brain healthy these are-

1.    Quality Sleep

Quality sleep is a must for brain health as it plays an important role in removing toxins from the brain that build up when you are awake. Sleep quality is all about an individual’s self-satisfaction, regarding sleep duration, sleep onset and sleep efficiency. A good sleep always helps in improving your brain performance, mood and health. Not getting good sleep raises the risk of many diseases and disorders like stroke, obesity and dementia. For a healthy adult 7 to 9 hours of sleep is termed good quality sleep.

2.    Digital detox

Digital detox is referred to the period of time when someone keeps himself/herself away from digital or tech devices like smartphones, televisions, computers, tablets and social media sites. Detoxing leads to real-life social interaction rather than virtual. A digital detox can re-train your brain to focus on a single task making you focused and productive. Digital detox also helps to lower stress and calm your mind, which makes you self-confident. A relaxed mind will help you relax and sleep properly.

3.    Meditation

Meditation can help your brain function better as your focus and productivity get a boost. Meditation in due course of time can decrease negative mood, and anxiety and improve attention and memory. Meditation can make you feel more relaxed, grateful and fulfilled and will start removing the negative feelings of anxiety, anger and depression. You can practice meditation for at least 10 minutes a day and it will increase the density of the part of the brain connected to memory and learning. As a result of meditation, your brain health will improve and you will find yourself less stressed, sleeping better, motivated and cheerful.

4.    Stop Worrying

If you are always waiting for disaster to strike or excessively worried about family, money, work and health, it means your worrying habit is leading you to generalized anxiety disorder (GAD). This process will fill your mind with negative thoughts always and may lead to depression. So, it is better to stop worrying always instead find out ways to come out of it, practice self-compassion, share your fears and feelings with friends and family and fix a sleep schedule to calm your mind.

5.    Move your body

One of the best ways to keep your brain active is to be active always no matter your age or your fitness level. Moving your hands and legs as well as regular body movement in some capacity every day can help you get better sleep at night and reduce your risk of cognitive decline and dementia. Good sleep will lead to better mental alertness and a decrease in the level of stress. Studies have shown that each time you move your body, many beneficial neurotransmitters like dopamine, endorphin, serotine and acetylcholine get released in your brain. These neurotransmitters decrease the feeling of depression and anxiety, makes your brain stress free and help contribute to brain health.

6.    Eating fresh and healthy

Plant-based food items like spinach, kale and broccoli contain brain-healthy nutrients like vitamin K, lutein, folate and beta carotene and can help slow down cognitive decline. As the brain uses more than 20% of our caloric needs, eating healthy is essential for memory, mood and focus. Fruits like oranges, guava, kiwi, tomatoes and strawberries contain a high amount of vitamin C. Vitamin C helps prevent brain cells from being damaged and potentially prevents Alzheimer’s disease. Similarly, food item like fatty fish contains omega 3 fatty acids and are good for improving memory.

7.     Lead an active social life

Building social networks and participating in social activities, work as an exercise for your brain as they keep your mind agile and improve cognitive function. Socializing can help reduce mental decline and lower the risk of dementia. Socialization reduces loneliness, sharpens memory, increases your sense of happiness and well-being and helps you live longer. But this requires real-life social networks among people instead of virtual social networking sites. It is said that the brain of lonely people changes the neurochemistry of the brain, produces more cortisol and can cause severe physical illnesses like cancer, diabetes and the production of tumor cells. Developing social bonds always fosters better physical and emotional health.

8.     Learn new skills

A brain training activity doesn't always have to be exercise-related. Much research has found that creative outlets like painting and other art forms, learning an instrument, doing expressive or autobiographical writing, and learning a language also can improve cognitive function. But the cusp of this thought is that you don’t have to indulge or be tempted into too many activities to stress out your brain. Devote your time and attention to one activity at a time and be consistent with practicing it daily. You need to constantly challenge your brain to make it grow, taking up new activities can give your brain the chance to learn something new and improve itself at the same time.

9.     Brain exercise

Many exercises are in vogue today to train your brain to boost memory, cognition and creativity and keep it healthy too. Exercise for the brain can be a crossword puzzle, sudoku, meditation, solving jigsaw puzzles, playing chess, knitting, card game, dance moves or building models. This will make you have fun and sharpen your memory at the same time.

Food for better brain power

• Green, leafy vegetables: The researchers suggest that adding a daily serving of green leafy vegetables to one's diet may contribute to brain health. This includes kale, spinach, cooked greens, and salads.
• All other vegetables: Try to eat another vegetable in addition to the green leafy vegetables at least once per day. It is best to choose non-starchy vegetables like okra, gourds and capsicum because they provide a lot of nutrients for a low number of calories.
• Berries: Eat berries at least twice per week. Berries such as strawberries, blueberries, raspberries, and blackberries provide all the antioxidant benefits to your body.
• Nuts: Try to have five or more servings of nuts like walnut, almond and pistachio each week.It is best to vary the type of nuts that you eat every week to obtain a variety of nutrients.
• Whole grains: Aim for at least three servings daily. Choose whole grains like oatmeal, quinoa, brown rice, whole wheat pasta, and 100% whole wheat bread or roti.
• Fish: Eat fatty fish at least once per week. It is best to choose fatty fish such as salmon, sardines, trout, tuna, and mackerel for their high amounts of omega-3 fatty acids.
• Beans: Include beans in at least four meals per week. This category includes all beans, lentils, and soybeans.
• Poultry: Try to eat chicken or turkey at least twice per week.

Methods to boost brain power

Good memory and better concentration are the rewards of a healthy brain and there are some good practices to boost brain power.

1.  Eliminate distractions to improve your concentration and focus. Sometimes physical as well as mental health issues cause distractions to the brain or lack of focus on a particular task are the culprits. To eliminate the distraction, find out the most important task needed to be completed first or set priority to the remaining tasks.

2.  Reduce multitasking if you think that multitasking is negatively impacting the quality of your life and making you struggle too much. Make some changes in your daily routine that will increase your productivity and efficiency. Set the 20-minute rule instead of constantly switching between tasks and try to fully concentrate and put your attention to one task for 20 minutes before switching to the other.

3.  Get more sleep for good brain health, as sleep is as essential to our body as food and water. Sleep is essentially important for a number of brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active while you sleep. Studies suggest that sleep plays a housekeeping role for the brain and body and it removes toxins from the brain that build up while you are awake.

4.  Focus on the moment or being mindful is all about focusing attention on the present moment, and practicing mindfulness is to rewire the brain so that attention is stronger in everyday life. To improve focus, concentrate on what to exclude, or not pay attention to, every unrelated thought, idea, feeling, or sensation. At the same time do not pay attention to the numbers, beeps, new messages, new updates, a new “like,” or a new follower on social media.

5. Take breaks regularly as studies show that taking purposeful breaks of 5 to 50 minutes from study or work has the power to refresh your brain and body and increases your energy, productivity, and ability to focus. These short breaks or rest periods strengthen memories of the new skill you just practiced or working on. Breaks can improve our moods, overall well-being and performance capacity. The simplest way to take a break is to get outside and enjoy the fresh air to renew your energy.

6.  Connecting with nature and spending time in greenery is linked to both cognitive benefits and improvement in mood, mental health and emotional well-being. Green as well as the blue or aquatic environment has a great effect on increasing happiness, subjective well-being, positivity, social interactions and a sense of meaning and purpose in life, as well as decreases in mental distress. All these are good for brain power improvement.