Health Benefits of Getting Up Early

We all have heard of this age-old statement “Early to bed and early to rise, makes one wealthy, healthy, and wise”. How many of us really follow it? Some working professionals need to wake up early to get to work, while some have late working schedules. In all major cities, companies have adopted different working shifts to increase man force. Due to this people become night owls and have erratic sleeping patterns. However, waking up early has a huge number of benefits. Be it a student, housewife, or a working professional, it is advisable to start your day early. Read on to know why.

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Health Benefits of Getting Up Early

I personally and very strongly believe waking up early is a must. It is important to cultivate this habit at a very young age and start making your family too follow it. We have to get up early and make our kids get up early too, to send them to school. There are several health benefits to waking up early. Some of them are:

1} More proactive

Those who rise early are said to be more proactive and have higher energy levels during the day. They stay focused on what they are doing and get things done on time.

2} Help sustain a healthy diet

Those who wake up late always end up skipping their breakfast. However, breakfast is the most important meal of the day and should never be skipped. Breakfast literally means break the fast. Eating breakfast every morning is a foundation for healthy eating habits and prevents you from munching on junk food throughout the day.

3} Less prone to depression

Due to the hectic and stressful lives that people lead, depression has become a very common phenomenon in recent times. Those who hit the bed late and wake up late are seen as more prone to depression. A lack of balance in routine creates an imbalanced state of mind and body leading to depression.

4} Increased productivity

Early to bed and early to rise, keeps your brain charged and active throughout the day. You will be more efficient and perform things better. Early risers are also capable of making quick and efficient decisions pertaining to their goals. People who get up early accomplish their goals quickly and are unlikely to procrastinate things.

5} Stay mentally fit

Getting up early has a huge impact on mental health. Early morning people are found to be more energised, positive, and optimistic. This adds an incredible amount of positivity and changes your outlook towards life. By waking up early, you can avoid the last minute rush to school or work in the mornings, and this, in turn, reduces your stress levels.

6} Earn more time

It is always better to have ample time in the mornings, not to mention some “me time” too. By waking up early, you can spend about an hour exercising or meditating, or doing something you love. You can also leave to work early and avoid congested traffic hours on road. Starting your work early also helps you finish early and return home soon.

7} Get better grades

Getting up early is equally important for kids when they go to school. Children who get up early can concentrate and focus better in school. Additionally, consistent early risers have also got better grades at school and performed well.

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Waking up early can be hard for some, but with consistent effort, you can surely make it. Begin your first step by waking up 30 minutes earlier than your usual wake up time. Then you can slowly increase as per your comfort. Waking up early will definitely start improving your quality of life.

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Things to Do in Your 30s-To Live Without Regrets

When I turned 30 this year, my first reaction was “oh gosh!, I am turning old”. To this, my family told me to think what all I have at 30. They told me I am happily married, a mother of a beautiful baby girl, and I have a well-settled life. Yes, I do agree with all of them. Life has blessed me with wonderful family and friends. What else do I need? When I sat to re-think about my life, is when I realised there is so much left to do. Instead of regretting what all I had not done, I realised it is time to focus on what I should be doing.

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Things to do in the 30s to live without any regrets

Age is just a number. Yes, now I do believe in this fact. There is nothing that can be or cannot be accomplished due to age. Instead of thinking what one should not do in the 30s, it is time to think what all can be achieved in the 30s. Listed below are some of my ideas to do in your 30s to live without any regrets.

1} Stay Healthy and Fit

This has been a big realisation and turning point in my life. I have realised how important it is to be healthy and fit for yourself and others. A healthy diet and lifestyle will keep you running for a longer time.

2} Spend time with family

Yes, work is important, there is no doubt in that. But family needs you too! It should not turn too late that you later regret not spending time with your family. I took a break from my full-time job to spend time with my baby, and I do not regret that. Seeing her cross those beautiful milestones fill my heart with joy. I am also getting more time to spend with my husband and parents, which was a limitation when I was working full time.

3} Never get intimidated by anyone

Your life and your experiences are your own. Do not let yourself be intimidated by anyone. Of course, you should learn from people-both failures and success.

4} Indulge in hobbies

If marriage and children have taken over your past few years of life, no worries. You can still indulge in doing things you love the most. It is never too late to return back to your hobbies. Afterall they are a part of you.

5} Follow your desires

All of us have desires, don’t we? It may be a desire to achieve something in professional life or perform an adventure sport, or travel around the globe. If you haven’t been able to fulfil these desires due to your life commitments, its time to act on it now. Take a break and do something you have always desired for.

6} Whatever you think of doing someday-do it now if possible

I am sure all of us have dreams. Some of us are lucky enough to live our dreams, while some of us have to drop them due to personal commitments. Whatever you are thinking of doing someday, do not delay it anymore. Try doing it now if possible. If it is difficult to start right away,  then make a plan to convert it to reality and begin working on that. It is very painful to realise 10 years later, that whatever you dreamt of, was just a fantasy.

7} Do not become a slave of an organization

I am sure many of you would connect and relate to this point. From my personal experience in the past, I would suggest to never become a slave for the company you work for. Do not shed your sweat and blood thinking that it is for the greater good and you will be rewarded well in the future. If you are burning it out and no one thanks you in the end,  then all the efforts go in vain. If you are actually reaping the benefits, then it is fine. But do not be blind in your hopes and ignore the reality.

8} Learn to enjoy life

All of want a lot of money, and no matter how much we have, it will never be enough. We keep desiring for more. In this bargain, we lose our mental peace and physical health. But the truth is, money is never enough. In the race to earn more money, we neglect the beautiful things in life like- Love, relationships, family, friends, and children. Learn to enjoy the little things in life that make you happier.

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The above-mentioned points were some of my ideas of things to do in the 30s. Having turned 30 myself, I do plan to work on these aspects of life. Lastly, congratulations on those who turned 30 and those who are already in their 30s. Life is beautiful and there is a long way to go. Suggestions and ideas are welcome. Please feel free to share them on this forum.

Healthy Diet Tips For Working Women

Working women need to be like superheroes to balance the demands of work and family. In the struggle to cope up and strike a balance, women often fall short of the right nutrition and end up succumbing to illnesses. You may be surprised to know that women require more nutrition than men to sustain themselves and carry out regular activities.

The right nutrition helps enhance mood, support healthy body function, and boosts energy. Whatever the age might be, committing to a balanced nutritious diet helps women sail through all obstacles of life.

Nutrition Tips for Working Women

Women need to go through different challenges of life-which include being a wife, pregnancy, motherhood, and old age. Apart from these, women also have to face the hectic schedules of their professional careers. Hence, concentration on the right nutrition is extremely important for women. Below mentioned are some nutrition tips for working women.

1} Avoid processed food

This is the most difficult thing to forgo among working people. Women face a lack of time to concentrate on their healthy eating due to pressures in personal and professional life. Hence, working women easily take to junk and processed food to satiate their hunger and beat the stress. Processed food is rich in trans fat, excess sugar and salt which is a big enemy to your health. To lead a healthy lifestyle, working women should completely avoid junk and processed food.

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2} Never skip breakfast

Most of us would relate to this, don’t we? At some point of time or the other, we all would have skipped our breakfast in a rush to reach office on time. Working women often face the crunch of time while attending to the duties of family. Due to this, women end up compromising their health. Breakfast is the most important meal of the day and literally mean “break the fast”. If you skip breakfast, the hunger cravings increase making you resort to calorie-rich foods to satiate your hunger. The most important nutrition tips for every working woman is to have a healthy and wholesome breakfast.

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3} Avoid bad carbs at lunch

We all resort to carrying simple food to work, however, carbs like pasta, processed food, and whole grain bread have negative effects on your health. If you prefer to eat carbs at lunch to remain energised, you can switch to healthier alternatives like rice, quinoa, farro grains, and root vegetables. Grains like quinoa and farro can be cooked in bulk for 3 to 3 days in a row to save time.

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4} Drink Plenty of Water

Staying hydrated is the key to staying fit and healthy. There is nothing better than plain water. Try avoiding aerated beverages and switch to plain water instead. Drink plenty of water throughout the day between work and other activities. Drinking water helps the body carry out all the necessary functions effectively.

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5} Eat Healthy Snacks

Due to stress working women need to face juggling between work and family, they often resort to unhealthy snacks and binge eating. Hunger between meals is inevitable. Hence, consider eating healthy snacks such as fruits, dried nuts, yoghurt, and protein bars to curb unhealthy cravings.

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6} Take Supplements

Sometimes it is not completely possible to meet all the nutrient requirements of the body. Women need more nutrition as they need to cope up with several challenging phases of their life. Working women are always the risk of not getting the adequate nutrition that they require. Hence, it is better to compensate some nutrition through nutritional supplements. Working women can start taking supplements of Vitamin B complex, C, D, and omega-3s after consultation with a doctor.

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Working women should follow a nutritious diet and healthy lifestyle to fulfil the demands of all the roles they face. These above-mentioned tips will help them cope with pressure and challenges they face in day to day life.

Tips to Reduce Stress and Get Good Sleep

Do you keep tossing and turning on your bed at night? Do you find it difficult to sleep after the end of a tiring day? While lack of sleep can be due to several medical disorders, one of the most basic reasons causing it is stress and anxiety. Stress and anxiety are inevitable parts of our life. No matter how hard we try to get rid of it, it makes sure that it continues to follow us. Stress and anxiety have a huge impact on our mind and body.

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Tips to Reduce Stress and Get Good Sleep

One cannot prevent stress and anxiety completely but can find ways to deal with it. Ensuring that there are no side effects of stress and anxiety is the key to stay healthy. If stress and anxiety are hampering your sleep patterns, then the below-mentioned tips can help you.

1} Put your fears away

One of the biggest enemies of sleep is the fear of not getting sleep. Going to bed with the uncertainty and fear of insomnia will further increase stress and reduce sleep. Fear creates tension in the body and the body being in a tensed state cannot fall asleep. Your struggle with insomnia will end only if you put your fears and uncertainties away.

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2} Relax for 1 to 2 hours before bedtime

Relaxing before bedtime is very crucial for good sleep. It is advisable to reduce any form of stimulation post your dinner time. Indulge in light activities such talking to your spouse, listening to music, reading a light book, or performing yoga. You can also take a hot bath to relax your body. Staying relaxed before bedtime will ensure good sleep and cut down the stress faced during the day.

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3} Eat a sleepy meal at dinner

You may be surprised to hear this, but certain foods promote sleep. Eating a sleepy meal at dinner time will stimulate the mind and body to relax thereby ensuring complete rest. A combination of proteins, and complex carbohydrates. Foods rich in melatonin, tryptophan, and magnesium are also known to induce sleep.

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4} Exercise

Physical activity is a must for the body to stay fit and healthy. It’s amazing how exercise does wonders to your body. Exercise helps counteract stress, relax the body, and induce good sleep. If you cannot do a strict exercise regime, you can perform light exercises such as jogging, swimming, walking, cardio, or even playing a game.

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5} Take breaks in the day

A lot of stress and anxiety gets built up in the day due to extreme pressure at work. Due to this, the mind and body are constantly under stress even after work. Altering your activities in the day can help improve sleep patterns. Take breaks between work to keep your body balanced. Make sure you are not in an overwhelmed state at the end of the day. Keeping your work spaced out in the day will help you sleep better at night.

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6} Cut down caffeine by noon

Most of us are addicted to caffeine owing to the stressful lives we lead. We believe caffeine stimulates the body and keep us energised. Although that is true, caffeine stays nearly upto 10 to 12 hours in the body after consuming it. Hence this can hamper sleep and cause insomnia. Try quitting caffeine by noon or consider eliminating it completely for a few months to improve sleep at night. You can switch over to alternatives like herbal tea, green tea, or fresh fruit juices.

caffeine intake

Getting over stressed about not being able to sleep will only worsen your situation. Stress is simply a response to the way we lead our daily life. To reduce stress and get good sleep, we must work on how we lead our lives. A healthy body and sound mind work a long way in beating stress and helping you sleep better.

Secrets to Strike a Perfect Work-life Balance

Well, it’s Friday! What a perfect day to talk about work-life balance, isn’t it? Work-life balance is the new mantra that everyone is chanting these days. But how many of us are actually able to strike a balance? I am sure many of us would answer this as a “No”. We all crave for some relaxation and time off work, but somehow not able to let go of work. If you are struggling to maintain a work-life balance, then you are not alone. It has turned out to be a huge challenge for many people to balance between professional and personal life.

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Tips to achieve work-life balance

People slog for long hours at work at the cost of their health and happiness. Do you often question yourselves “what is the point of all these professional achievements, when I am not able to give any time to my personal enjoyment?”. Well, I guess most of us would have asked ourselves this big question. To prevent falling into depression and being unsatisfied, it is important to strike a work-life balance. Listed below are some tips to achieve a balance between work and life.

1} Learn to let go

It is important to know that you simply cannot do everything. Trying to do everything you have at hand is only going to burn you out. Learn to let go and say a “No”, when you cannot do a particular task. Cut out those small elements that don’t matter and simply stress you out.

2} Create your boundaries

Many of us bring back work to complete at home, don’t we? I am sure many of you will agree with me on this. How do we aim to give time to personal enjoyment, if we are going to work at home? You need to learn to create and set boundaries around yourself. Sit down with your superiors and learn what is expected out of you. Set boundaries around things like working overtime, taking calls or working at home, and working when you are on a vacation. If it is expected from you, you should set aside a frequency with your boss. Creating boundaries will prevent you from working around the clock.

3} Ask for help

When a task is assigned to us, we often tend to bear the burden of completing it all alone. We need to remember that having a strong support system is always an added advantage. If you are stuck with a task or getting overburdened by it, ask for help. Reach out to your peers or superiors and let them know that you require help.

4} Prioritise time

When we fail to prioritise on time and our activities, we end up working more than we should. Making a list of things to be completed based on importance and deadlines will increase our productivity and reduce the burden of doing too many things at a time.

5} Be firm on “Me” time

There is no compromising on this. “Me” time is necessary and you must emphasise on this in your life. Spend time doing activities you enjoy to recharge yourselves. Never be tempted to give up on “Me” time just because you have too much loaded up on the work front.

Whether you are a working professional and home caretaker, striking a balance between work and personal life is important. Housewives and househusbands also burn themselves out in household chores and ignore their personal enjoyment.

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Happiness is not limited to a good job, better income, or household chores. You derive happiness by spending quality time with your loved ones, sleeping adequately, eating well, and maintaining good health. It is high time we wake up to reality and prevent ourselves from burning out due to work stress and anxiety. Follow these simple tips and walk on the road to achieving a perfect work-life balance.