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Insomnia is a common problem that many people are facing these days quite often. It is related tosleeplessness and staying awake during the night, , following ayurvedic tips for good sleep can have positive effects for a long time. keytohealthylife has lots of natural ways of treating any kind of disease.click on the given link to know more about

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Top 10 Immunity Boosting Foods To Build A Healthy Life

Your immune system is a significant part of your health as it consists of organs, cells, proteins, and tissues. A strong immune system helps one’s body fight off pathogens and keep their health in check. 

A healthy life has a direct link to the food you consume on a daily basis. Research over the years has highlighted that a well-balanced diet and health have a significant relationship that cannot be broken. A balanced diet is a key to healthy life as it includes nutritious foods which defend against harmful diseases and promote a healthy life. In this blog, we will explore the top 10 immunity boosting foods to build a healthy life.

10 immunity boosting foods to build a healthy life

Blueberries

Flavonoind called anthocyanin is found in blueberries which further contain rich antioxidant properties — hence this superfood can boost one’s immune system.

Dark Chocolate

Dark chocolate is a superfood with loads of health benefits, an antioxidant called theobromine is present in dark chocolate which boosts immunity by protecting the body cells from free radicals. 

This superfood is also the best mood enhancer, so whenever you feel low, taking a munch of dark chocolate will help you to regain your optimistic mood.

Leafy Greens

Leafy greens such as spinach and collared greens have a richness of vitamin C along with antioxidants and beta carotene. All of them can help you fight infection, and further keep your heart, gut, and brain health in check.

Turmeric

India’s favorite cooking spice has a bunch of health benefits you might not aware of. Consuming this spice can actually boost your immune system, and keep your body shielded from certain infections.

Citrus Fruits

Oranges, grapes, tangerines, and lemons are some citrus fruits that have excellent levels of vitamin C. Citrus fruits are said to kill infection by promoting white blood cells.

Broccoli

Vitamin C is essential for your health, and broccoli gives you exactly that. This super green veggie contains potent antioxidants like sulforaphane and this antioxidant gives us the reason for putting this veggie into our list of foods for increasing immunity.

Nuts and Seeds

Minerals such as B-6 magnesium, phosphorous, and selenium are available in nuts like almonds, walnuts, and seeds like sunflowers. These minerals give nuts and seeds the power to easily regulate one’s immune system.

Sweet Potatoes

Rich in beta carotene, sweet potatoes can give you demanded protection from infections. Further, beta carotene is also a good source of vitamin A, which protects one’s skin from harmful UV rays and keeps skin healthy.

Yogurt

Yogurt is a fermented food that is a great source of vitamin D, this superfood can stimulate your immune system to fight diseases and infections.

Brightly colored vegetables

Brightly colored vegetables such as red pepper have more vitamin C than citrus fruits, and carrots have high amounts of beta carotene which again, can boost your immune system.

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What are 7 ways to boost your immune system?

Immune system is the body’s defence mechanism that helps in fighting with different life threatening microscopic organisms, chronic diseases and disorders.

Duties and responsibilities towards family members and society, financial pressure and stress do not let us think and act in a positive way and stay healthy.

Such unavoidable circumstances are taking control of our life. We are inclined towards eating fast and processed food items, smoking nicotine and different types of prohibited drugs and drinking alcohol.

As a result, we do find ourselves trapped in different diseases in different parts of the body.

Let’s understand the signs of weak immune system and these are:

a)  Constantly suffering from cough and cold.

b)  High level of stress

c)  Excessive stomach problem

d) Wounds not easily healing.

e)   Intense infections.

f)  Easily getting tired.

Instead of spending huge amounts of money on medicines and treatment of the immunocompromised diseases like cancer, diabetes, hepatitis and other intestinal disorders, it is recommended to rely on Ayurveda. In fact, Ayurveda happens to be rewarding for your health. To achieve strong immune system, you need to maintain:

a)  Healthy liver function.

b)  Good digestive ability.

c)  Good hormonal and ojas balance.

d) Strong metabolism

Ayurveda would suggest you to go for simple steps for boosting immunity in the body

a)   Maintaining a proper diet: It is the foremost thing to maintain healthy immune system. Depending on the deficiency of kapha, vat and pitta doshas, you must actually select and eat the right food items. Most important thing is to boost and protect ojas and that is by consuming different types of nuts, raisins, dates, saffron and ghee. Adding garlic in your regular diet will help in removing toxins from the body and help you to fight cough and cold.

b)   Adequate sleep: Depending on the health condition , there is a need for proper balanced sleep. If you are suffering from kapha dosha then you must have 6 to 7 hours of sleep. Person suffering from vata dosha would require 8 hours of sleep. It will help in recovering from any type of joint pain. Person undergoing the problem of pitta dosha would have moderate sleep, not high as a vata dosha patient nor little as kapha dosha..As per the studies of researchers, adequate amount of sleep reduces the development of cancer.

c)    Waking up early:  Coming in contact with the rising sun boosts Vitamin D for the body. Further, it sharpens your memory and keeps your body and mind active.

d) Exercise and yoga: Regular exercise and yoga in the morning hours before taking bath and breakfast will help in bringing relief from the toxins from the body. It will boost blood circulation and good gut health. Dancing, swimming, running, doing push ups and squatting are some exercises that one can adopt and practice on a daily basis. One can deal with cough and cold and nerve related disorders with the help of pranayama or simple breathing exercise.

e)    Reduce stress:  To wipe out the stress level from the body, you can engage in the activities that appeal to you or you find them interesting. You can travel to your favourite destination where you can get the opportunity to connect with nature. Meditation is another way of fighting stress. Ayurveda suggests to go for herbal steam therapy to reduce the stress hormone, boost blood circulation and nerves of the brain and body. Oil massage on the body and forehead is highly effective in reducing stress.

f)    Manage rising weight:  Weight management is another way to control obesity. To stay healthy for a long period of time, one should not be too obese or too thin. Or else, you will suffer from cardiovascular problems, high cholesterol and high blood pressure. Too much thinness will lead to deficiency of iron, vitamins and other necessary nutrients.

g)   Staying hydrated: Drinking 8 to 12 glasses of water will cleanse the body from the toxins, boost healthy bowel movement and control dehydration, diarrhea and intestinal disorders

Above mentioned ways strengthen your immune system. As per the experts’ opinion, your strong bonding with nature will help to gain key to healthy life.

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8 Early Warning Signs of a Mental Health Condition

Ever since the lockdown, the problem of mental illness has risen. Even though this is the most dangerous condition, some people still consider it nothing. This condition is more severe than you might ever believe. From ruining your life to ruining your loved ones’ lives, this condition can destroy you completely.

But the question is, how are you going to find out if your mental health condition is good or not? In this blog, we have mentioned 8 early warning signs of a mental health condition.

What is Mental Health

Your emotional and psychological well-being refers to mental health. You must have good mental health in order to live a healthy and long life. A positive attitude can help you deal with ups and downs and give you the strength to face adversity. Better mental health is the key to healthy life, and this is why we should be happy to live a good and satisfying life.

On the contrary, bad mental health develops numerous mental illnesses such as depression, anxiety, and bipolar disorder in your brain, which will eventually lead to devastation. These mental illnesses can affect your brain, your thinking, and your behavior.

As mentioned earlier, bad mental health can deteriorate your health as well as your brain. It has been estimated that people with mental illnesses find suicide as their last resort to finding happiness.

What are the 8 early warning signs of a mental health condition

There are some warning signs of mental illness that you should never ignore, and if you have either of those signs, go and make an appointment with a psychiatrist.

Sad Feelings

Although sad feelings are considered normal if they come in moderation, having frequent sad, demotivated, and withdrawn feelings for about a week or two is a mental illness-triggering warning.

Changes in sleeping habits

Changes in sleeping habits like sleeping too much or sleeping less than usual might be a warning sign for mental illness.

Killing Feelings

Having killing feelings toward anyone or even for themselves is one of the main warning signs of mental health conditions.

Emotional Outburst

Mood changes are normal, but extreme distress and anger outbursts can be one of the symptoms of mental health problems.

Change in appetite

A sudden feeling of eating more or eating less than you usually eat is a warning that you might get into contact with mental illness.

Disconnect

Having the feeling of not wanting to talk to anyone or enjoying your own company too much is a warning that you should not ignore.

Difficulty in concentrating

Having difficulty concentrating on day-to-day activities such as studies or other activities can be a sign of mental health problems.

Desire to being quiet

Being quiet is ok, but if one used to be a chatterbox, and suddenly becomes a quiet guy, is a warning sign of mental illness.

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8 Best herbs to manage stress and support overall well-being

Managing stress is a hell of a task for people who do not know about the magic of Ayurveda and its herbs. Either you trust ayurveda or you dive into the pool of ingesting harmful allopathic chemicals in your body to relieve stress and improve your overall well-being. 

Today, we are literally blindfolded by those chemically contaminated medicines after seeing their quick effects. No matter how much you desire to deny it, deep down you still know that these chemicals will ruin your health in the future, and they are not good in the long run.

In today’s blog, we will discuss the 8 best herbs to manage stress and support overall well-being.

8 herbs to manage stress and support overall well-being

Ashwagandha

Ashwagandha is a well-known herb for treating a variety of ailments.

Ashwagandha is also known as an adaptogen, which means that this herb can provide you assistance in managing your stress.

Not only that, this herb is further said to improve the quality of your sleep and manage your overall health.

Lavender

Belongs to the mint family, lavender is one of the best flowering plants for anxiety.

Ayurvedic specialists approve this herb as one of the finest ways to calm nerves and alleviate anxiety.

Mulondo

This African herb is responsible for enhancing your physical strength as well as your mental strength.

Mulondo has been used by African tribes for ages, and their strong physiques are an example of how beneficial this herb is.

Mulondo is also used as an antidepressant in many regions of the African continent.

Brahmi

Brahmi is a powerful herb that can enhance your learning ability, reduce your stress levels, and also enhance your memory.

Studies also show that this herb can help reduce the symptoms of attention deficit hyperactivity disorder (ADHD).

Its adaptogenic properties train your body to deal with stress and keep your overall health in check.

Turmeric

Turmeric is a key to healthy life, and many of you might know the benefits of this herb. Turmeric has been shown in studies to help with:

Reduction of inflammation.

Enhance digestion.

Improve brain function.

keep cardiovascular health in check, and 

improve the immune system.

Holy Basil

The benefits of holy basil are easily found in the 5,000-year-old Ayurvedic scriptures.

Holy basil herb is used for a variety of reasons, such as stress support, increasing brain health, promoting healthy sugar levels, and alleviating stress-related factors.

Licorice root

Due to its unimaginable properties, Licorice root holds a special place in the Ayurveda world

Licorice root is proven to increase your overall health, by fighting bacteria and several harmful viruses.

In short, this herb is super awesome in terms of enhancing your overall health.

Gotu Kola

Studies have shown that Gotu Kola might improve people's memory, and enhance their brain health.

This ayurvedic herb is also touted to decrease the stress related to anxiety disorder.

Physical problems such as stretch marks, varicose veins, and symptoms of eczema can also be reduced with the help of Gotu Kola.

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9 healthy habits to follow everyday

As per the knowledge passed on by our ancestors and mentioned in ayurveda, our body is made of 5 basic elements. These five basic elements are water, ether, earth, fire and air. These elements are recognized as pancha bhoota. Our body is predominated by core elements or doshas which are vata, pitta and kapha. Just as changes on the Earth are caused by the influences of the Sun  and the moon, in the similar way, our body and the completed physiology is also affected. It is because we are a part of this planet Earth and the Sun and the Moon are the natural healers. Presence of vata, pitta and kapha present in different proportions are also impacted by the sun and the moon.

Lets understand what 9 healthy habits we need to follow as per ayurveda in the entire day

1) Wake up in brahmamuhurta

It is the early morning or just the last phase of darkness. It is the period when the sun is going to rise and the kapha element gets reduced and the vata element gets activated. It is the time period when you can actually acquire a higher level of wisdom. Body and mind gets  into the phase and therefore it is recommended to wake in this phase or early morning.

2)   Drinking water in the empty stomach: It helps in flushing out toxins from the body through the excretory system. It cleanses the bowels from the stomach, activating your metabolism, improves appetite and skin.

3)   Cleansing your teeth and mouth: Using neem leaf extract and its bark for oral purpose can actually prevent cavities and tooth decay. You can chew the neem twigs until it gets into bristle shape and then you can brush the teeth with it.You can use the twigs to clean the tongue also.

4)   Practice exercise or yoga: Depending on the dosha type, you need to increase the intensity of yoga or exercise. With a kapha type of body, one must contribute more time to exercise. With the body of piitta, one must have medium intensity. With pitta type, one must have low intensity. One should not stop exercising until the heat is not generated.

5)   Take bathe everyday :  After half an hour of exercise, one must take bathe using the normal water. Ayurveda does not recommended the use of hot water because it is not good for heart and mind. Neither it is good for hair texture

6)   Practice meditation: : After the bathe is taken, one should practice meditation to increase the focus and concentration of mind. One can do it in ritual form or by keeping a candle in front of eyes and concentrating on it. One should practice meditation in the empty stomach. Because you finish up with your meal, the digestive system gets activated and so the blood supply gets involved. It can cause interruption if you practice meditation after the meal.

7)    Have a light meal during breakfast:  Ayurveda always recommends having breakfast after the sun rises. It is because the agni element is activated after the sun rise. Unlike western culture, ayurveda suggests having light and easily digestable food during breakfast. The reason is that for the entire night, the body has been in rest mode and metabolism gets activated after the sun rises. It becomes easier for the digestive system to absorb the food for energy conversion easily.

8)    Have proper lunch:  It is always better to have lunch during 1 PM in the afternoon. It is when the sun is at the top of the head and the agni element is also at the highest point. And so, it is suggested to have the meal in a higher quantity. After that you can take a rest and continue with your normal work life.

9)   Get ready for recreation in the evening and dinner after sunset:

 Engaging in daily recreational activities during the evening will lower your stress level and refresh your body and mind. You must have a light dinner at 8:30pm maximum. It is because metabolic activity slows down and kapha dosha rises in the body.

These are simple habits which promise the key to healthy life followed by longevity and everlasting happiness.

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How to heal any digestion problem naturally?

Disturbance in the stomach, gas, heartburn, nausea, constipation and diarrhea can arise at any point of time with anyone. The reasons contributing to digestive disorders may be due to:

1)   When you may be travelling.

2)   Eating food from outside which may be cooked in an unhygienic condition or bad oil.

3)   Consumption of dairy foods and that may be butter and cream milk.

4)   Sedentary habits.

5)   Poor bowel movement.

6)   Stress

Symptoms of digestive disorders will become regular when you are continuing with the above mentioned activities.

You will experience relief from upset stomach, gas, heartburn, nausea, constipation, or diarrhea by bringing changes in your diet and habits.

However, there are scientifically proven methods that can revitalize the digestive health and rejuvenate the digestion process naturally Because its a key to healthy life.

What are the 10 best ways to improve the digestion naturally?

1)   Maintaining a healthy diet: Avoid eating foods that are high in carbs, trans fats, salts and glucose. These ingredients are extremely harmful and appear as a threat to gut health.

Rather, eat wholesome food items. It may be wholegrain rice, wheat, fruits, vegetables, seeds and soy products.

2)   Add fiber in your daily diet: In order to avoid the risk of suffering from constipation, piles or irritable bowel syndrome, you must increase the quantity of fiber in your diet. Soluble, insoluble and probiotics do fall in this category.

3)   Include Omega 3 fatty acids: Intake of these fats will not let inflammatory conditions in the digestive system arise and minimize the chances of inflammatory bowel diseases.. You can eat all types of nuts, seeds and also fish which may be mackerel, rohu and pomphret.

4)   Increase the quantity of water: Drinking fresh and filtered water and increasing the consumption of fruits and vegetables with high water content will heal the problem of constipation naturally. Avoid caffeinated drinks, otherwise these drinks will trigger indigestion and stool hardening.

5)   Control stress: Do not let stress interfere with your digestion process. It has been known to make the person suffer from irritable bowel syndrome, constipation, watery stool and even ulcer. Practicing controlled breathing technique or anulom vilom pranayam and meditation control stomach related infection and constipation.

6)   Focus on eating food: To avoid the risks of suffering from any digestive disorder like colitis, you must eat slowly. Eating food with 100 % focus on its texture, temperature and taste will surely boost healthy digestion.

7)   Chewing food: Chewing food slowly triggers healthy digestion. Food breaks down, gets dissolved with saliva, passes through the esophagus and goes into the intestine. As a result, you will not suffer from indigestion and heartburn.  

8)   Understand your digestion needs: Avoid eating under the conditions of anxiety, anger or any type of emotion. Otherwise, eating in such conditions can result in overeating, obesity, bloating of stomach and gas formation. You must eat in a relaxed way and slowly so that you can get the benefits of all nutrients of food for your entire body and mind.

9)   Avoid bad habits : Binge alcohol drinking and smoking can result in liver disorders, colitis and gastrointestinal cancers.

10)   Adequate sleep: Finally, taking 8 hours of sleep is very important to boost healthy digestion. It will help in building digestive tissues and regulating gut’s healthy bacteria to trigger better digestion.

Applying these simple steps mentioned above, you can improve your digestion for a good health.

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8 major facts about mental health 2022

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