March 19, 2022

Benefits Of Jumping Rope As A Sport

Author By - Asmita Bhattacharjee Categories exhaustion fitness health mental health work-life balance yoga

Working out or exercising regularly is very important for the wellbeing and fitness of the body. It not only tones the entire body but protects us from various diseases and infections as well. However, not everybody has the time to abide by an elaborate workout routine, due to a busy work schedule. Thus, something that’s less time-consuming can go a long way in doing the needful. Jumping rope is one such physical activity that can be done for even 5-10 minutes every day, without the need to compromise on your work or other commitments. The benefits of jumping rope are immense and we are going to discuss the same in this article. If you’ve been considering the benefits of jumping rope for 10 minutes, get yourself a rope first from a nearby sports store or order one online. 

  • Burns Fats 

It has been found out that the benefits of jumping rope are the same as that of running or jogging and in most cases, even more, efficient than them. More calories are burnt in less time and calories are not accumulated if the process is regular. 

The body gets heated up with constant movement and eliminates approximately about 200-300 calories in 15 minutes. It belongs to HIIT exercises that reduce body weight and belly fat by strengthening the muscles of your abdomen. 

  • Better Bone Density 

Bone density refers to the strength of your bones. It’s high in people who have adequate levels of calcium in their body and low in those who have a scarcity. The lowering of bone density is a serious issue in women after they exceed their 30s. However, with sufficient nutrition, they can battle it. Studies show that jumping rope contributes to the increase of bone density and its sustenance over time, curbing the risks of osteoporosis and other bone-related conditions. 

  • Less Chances Of Leg Injury

Bone density refers to the strength of your bones. It’s high in people who have adequate levels of calcium in their body and low in those who have a scarcity. The lowering of bone density is a serious issue in women after they exceed their 30s. However, with sufficient nutrition, they can battle it. Studies show that jumping rope contributes to the increase of bone density and its sustenance over time, curbing the risks of osteoporosis and other bone-related conditions. 

  • Boosts Body Synchronization 

Improving the coordination of different body parts with the brain is one of the various benefits of jumping rope. Legs become easily aware of the commands of the brain and the regulation of body movements becomes more efficient. This happens because when you use the jumping rope, you have to pay full attention to its movements and the way it syncs with your body movements. Your legs have to work according to your hands and vice versa. You tend to become more conscious than you usually would, enhancing brain and body function.

  •  Aids Pulmonary Function 

Health benefits of jumping rope also direct to facilitation in blood circulation and heart function. High-intensity workouts are known to have a positive impact on the heart and this one’s no different. If you want to keep your heart healthy, you have to take some time out for physical activities. It is also great for those who are already suffering from cardiovascular conditions. 

  • Helps In Breathing 

Initially, while doing jumping rope, you would feel shortness of breath. You would have breathing issues. However, with time, the efficiency of breathing would increase and you wouldn’t have the issues that you had before. This happens due to the rising level of stamina. 

March 17, 2022

How To Reduce Stress And Subsequent Weight Gain?

Author By - Asmita Bhattacharjee Categories Depression exhaustion fitness health meditation mental health professional help psychotherapy therapy

The terms ‘stress’ and ‘anxiety’ are related to feelings of fear and dread. These emotions can be felt by individuals at several instances at different points in their lives. However, in certain cases, the fear or nervousness seems to persist. This leads to all the evils associated with stress and weight gain. Cortisol or the stress hormone is released during instances of intense fear when the body prepares itself to either face the situation and fight it or to find ways of escaping that situation. The cortisol leads to several changes in our body such as an increased level of insulin, slowing down the process of digestion, reducing the rate of metabolism, etc. Cortisol weight gain is the result of a series of occurrences inside our body. In this article, we’re going to talk about ways to reduce stress and weight gain. 

  •  Practicing Meditation 

 Meditation is an excellent way of soothing our mind and rejuvenating our body. Meditation is a method that can go a long way in reducing stress, anxiety, and depression. Following a proper routine and meditating every day can control the levels of cortisol secretion in our body and make us panic less during a crisis. Individuals have to make a conscious effort to stay calm through practice. 

  • Following A Healthy Diet 

Having well-cooked, healthy food is extremely important for dealing with stress and weight gain. The evil of binge eating can be controlled only by consuming healthy meals at definite intervals. The key is to keep consuming small portions at regular time durations without having a long gap between two meals. Having very long gaps can lead to overeating. 

  • Working Out  

Exercising cannot be done away with when it comes to cortisol weight gain. Working out acts as a catalyst in the process of weight loss and has to be incorporated along with a healthy diet. Spot reduction exercises need to be done regularly to reduce belly fat. The desired results can be achieved only through consistency. 

  • Cutting Down On Caffeine

Coffee lovers are going to find this quite difficult to follow but it has to be done if stress levels need to be kept in check. Caffeine hampers the sleep schedule and that is an absolute no-no during such instances. Coffee can be replaced by other healthy drinks such as green tea, lemonade, etc. 

  • Spending Quality Time With Loved Ones

Stress and anxiety can be curbed by getting the support of loved ones. What one needs the most during stressful times is the assurance of a loved one. Being around the people who make one happy can contribute a great deal towards their mental and physical well-being. Stress and weight gain go hand in hand and need to be dealt with, together. It’s true that these can often destroy healthy lifestyles but at the same time, it’s totally possible to come out of these issues with proper discipline. 

March 15, 2022

Nutritious Foods Good For PMS

Author By - Asmita Bhattacharjee Categories fitness health mental health therapy

Post Menstrual Syndrome or PMS is a frequently appearing evil that menstruators face every month. It refers to extremely painful cramps, swelling, nausea, and irritability. As a result of making ourselves feel better, we often end up binging on unhealthy, high-calorie food. In this article, we’ll be talking about the best foods for PMS that are not only nutritious but also sumptuous. Once you start eating junk food, you won’t be able to stop and it becomes a vicious cycle. This may rapidly increase your body weight and lead to several ailments like PCOS/PCOD. Hence, the best way to satisfy your food cravings during your PMS is to follow a diet of nutritional value. This would help to boost energy levels and make you feel lighter while quenching your hunger at the same time. Mentioned below are a few foods that should be in your diet for PMS. 

  • Yogurt 

A rich source of calcium and vitamin D, talking about yogurt is a must when it comes to the best foods for PMS. Remember, the yogurt needs to be fat-free or low-fat, to be effective. According to experts, women who consume yogurt are known to have lower chances of developing PMS than those who don’t. It is the most pleasing and healthy morning or evening snack that you can think of. 

  • Dark Chocolates 

Not fond of dark chocolates? Too bad. But if you do, you’re for the win. It alleviates the signs of PMS like tiredness, anxiety, bloating, etc. Frequent consumption of dark chocolates can reduce the levels of cortisol or the stress hormone. Moreover, the antioxidants present in dark chocolates improve blood circulation and lower blood pressure by relaxing the blood vessels. If you don’t want to have it raw, you can play with it and add it to other preparations, creating new desserts. Dark chocolates taste amazing when consumed with strawberries or you can even make a delicious chocolate shake. 

  • Chamomile Tea 

Instead of depending on loads of caffeine, opt for a healthier alternative, chamomile tea. Caffeine can make you feel worse by adding up to the tenderness of your breasts, thereby making you feel irritated and uncomfortable. Chamomile tea is known for its soothing properties, concerning stress and anxiety. It also diminishes the intensity of period cramps and cures muscle spasms. When you come home after a tiring day of PMS, a warm cup of chamomile tea is sure to make you feel refreshed and rejuvenated. It’s one of the best foods for PMS. 

  • Broccoli 

The health benefits of broccoli are immense and it is one of the best foods for PMS. It controls the levels of estrogen and regulates the digestive system, thereby maintaining digestive health. The wide plethora of vitamins and minerals contained in it are responsible for aiding the well-being of women during PMS. These refer to Vitamins A, B6, C, E and magnesium, calcium, and potassium. Vitamin A keeps a check on the impacts of hormone fluctuations in the body. The best way to consume them is by boiling them and making salads or adding them to your main course, making them healthy.

March 13, 2022

Cortisol and Weight Gain: How Does It Work?

Author By - Asmita Bhattacharjee Categories Depression fitness health mental health

The stress hormone is released when our body is in dire need of energy during a crisis. Cortisol, formed by the adrenal glands, provides our body with the exact amount of energy that we need during such an instance. The energy is released into our system in the form of insulin or glucose. This in turn is used for facing the situation and the energy level drops once the intensity of the situation falls and it stabilizes. This is the time when our body yearns for energy in the form of glucose and thus, we tend to look for sweet edibles that are mostly junk, unhealthy and difficult to digest. Such circumstances force us to believe that we need food as soon as possible and that all the stored glucose inside our body is over but it is scientifically proven that it’s just an illusion. Our body does not need the excess carbs and fats that we provide it with. These excess particles mostly get accumulated around our belly region and lead to the formation of belly fat. Stress-related weight gain is caused by the aforementioned illusion. The frequent or constant secretion of the cortisol hormone leads to persisting stress and thus, an increase in body weight. The vicious cycle of stress and weight gain continues, giving rise to several other health problems such as diabetes mellitus, heart-related and blood pressure issues. 

Stress and weight gain: How does it harm us further?

  • Binge Eating 

 Binge Eating is an issue faced by several individuals these days that leads to stress-related weight gain. During stress, people end up eating too much at one go and that too, unhealthy food. Instead of spending time and effort in laying out proper healthy meals, one ends up having whatever is easily available. This is also due to the laziness caused by stress. 

  • Feeling Lethargic 

As mentioned above, the high levels of the cortisol hormone are the reasons for a decreasing rate of metabolism. Work feels like a burden and doing even the slightest amount of work can make one feel fatigued. Thus, people with stress don’t even feel like working out. 

  • Irregular Sleep Schedule 

The sleep cycle gets distorted due to stress and further leads to stress-related weight gain. According to fitness enthusiasts, sleeping properly is a mandatory requirement for the process of weight loss. The distortion in the schedule tends to worsen the already hampered digestion process and leads to the accumulation of fats in different parts of the body, the belly in particular. This kind of spot accumulation is extremely difficult to get rid of. 

  • Depression 

People don’t talk about mental health as much as they do about physical health and wellness. Stress can lead to anxiety and depression in the long run. The jobs that used to be quite mundane for an individual seem unachievable during the depression phase. Depression can also stem from being overweight. Anxiety or panic attacks become frequent, since the individual is no longer capable of facing any situation without having to worry about it. Such individuals need immediate counseling or therapy. There are several clinically approved ways to eliminate depression from our lives, step by step. 

March 9, 2022

What Is Postpartum Depression?

Author By - Asmita Bhattacharjee Categories Depression mental health postpartum depression professional help psychotherapy therapy

PPD or Postpartum depression is a complex mix of physical, emotional, and behavioral alterations that happen to women after giving birth to a child. It is associated with the social, chemical, and psychological changes that place when a woman gives birth to a child. It is a major form of depression that occurs within 4 weeks of delivery, according to a manual used to diagnose mental disorders named DSM-5. The chemical changes that take place are with regard to the levels of hormones. The estrogen and progesterone hormone levels that are extremely high during pregnancy fall back to their original stay within 3 days of delivery. Insomnia, fatigue, lower libido, mood swings, anger issues, etc, are some common symptoms of postpartum depression. Listed below are a few causes that might contribute to this type of depression. 

  • Lack Of Sleep 

This is a very valid cause as far as postpartum depression is concerned. Motherhood comes with a lot of responsibilities and this is the reason why mothers go through a lot of stress. The stress leads to insomnia. The lack of sleep and overwhelming emotions that come along with pregnancy are often responsible for a subsequent depression. 

  • Body-Image Issues 

Post pregnancy, your body would take some time to get back to how it originally was. Thus, more often than not, women feel less attractive and become conscious about their bodies after the birth of their child. Body-related insecurities might also lead to postpartum depression. 

  • Hormone Levels 

The sudden drop in progesterone and estrogen levels after delivery plays a major role in causing depression. There might be a dramatic drop in the levels of other hormones as well that are produced by the thyroid gland. This results in sluggishness, fatigue, and depression. 

What Is Postpartum Psychosis? 

This is a very complex mental illness that can be found in new mothers. This can happen within the first 3 months post pregnancy and has severe symptoms. Women suffering from postpartum psychosis may experience visual and auditory hallucinations and delusions. They often see things that aren’t real and showcase strange behavior. Immense restlessness and insomnia are other common symptoms. Such patients are often hospitalized because they are capable of hurting themselves and those around them. 

How To Prevent Postpartum Depression? 

The best way to prevent any kind of depression post pregnancy is to have realistic expectations for yourself and your baby throughout the duration of pregnancy. You should stay fit, and take good care of your health during the pregnancy months. Physical health is important but mental health plays a very vital role when it comes to childbirth. Do things that make you happy and feel good about yourself. The key is to give oneself the adequate time one needs to adapt to changes. 

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