7 benefits of drinking water before bed

Drinking water veforebefore bed has many known benefits — Drinking water before bed has many known benefits

Water is the most important component that the human body needs to function properly throughout the day. Apart from the common function of making our body hydrated, drinking water is essential for effective weight management, waste removal out of our body and improving mental fitness. But, the number of times that we should drink water has always been a matter of debate. One such general question related to water consumption is about drinking water before bed. When you sleep, the body loses water in breathing, sweating and digesting the food that you take.

The most advantageous thing you can do for yourself is drinking a glass of water. People spend much concentration on making themselves hydrated throughout the day. But there’s not any doubt that most people don’t drink the required amount of water they should have to stay hydrated. As soon as they don’t feel thirsty, they don’t feel the need to sip some water. Overnight hydration is equally important for your body’s overall health and it is highly overlooked. If you are wondering about the reality of drinking water for you, this article will show you 7 benefits of drinking water in avoiding nightly dehydration to give you reason why you should start drinking water before bed. Read along to find out :-

It detoxifies your body

Drinking water before bed helps in detoxifying your body

Along with the usual benefit of making your body stay hydrated, drinking water before bed is helpful for the whole body cleansing. More particularly, drinking a glass of warm water can detoxify your body by increasing the blood circulation within. By drinking warm water, you make your body sweat more and make it remove toxins and excess salts. Water leads to your skin cells loosening up making it a lot easier for the cleansing process. You can also add lemon to the water for a tangy flavor.

Helpful in temperature control

Drinking water before bed helps in temperature control

One common problem that many people face while sleeping is their body temperature. Their body is either too overheated or it is too cold that makes it harder to fall asleep. You will find yourself taking lots of tosses and turns. This problem can be easily solved by drinking some water before bed. Water is better known for its body temperature controlling capacity. Drinking water before going to sleep avoids your body from getting too hot or cold and keeps it under a normal range. Try having warm water for more benefits.

Good for the heart

Our heart pumps blood to whole different parts of the body. Drinking water before bed can be very helpful for keeping a healthy heart. By sipping water in adequate amount, you are making it hydrated. The blood will be circulated all around the vessels in an easier manner in a hydrated body. The heart pumps better and doesn’t face any stress in it’s proper function. It is always advised to have a healthy diet good for your heart along with having water throughout the day (also before going to bed) as a better lifestyle habit.

Makes your skin glow

The best time for taking care of your skin in nighttime. Your skin cells are more aware during nighttime, as such a little step in making it better will give you a healthier and glowing skin. If you have habits like washing your face before bed and brushing your teeth, one more healthy habit that you should adopt in your lifestyle is drinking water before bed. Treat your skin at night by sipping a glass of cold water along with washing your face. The hydrated skin will look plump and refreshing while you wake up at morning and you will avoid any chance of getting premature wrinkles.

Improves mood

Drinking water before bed improves your mood

Your sleep cycle is directly related with your mood. A bad mood can negatively affect your sleep. Water can play a big role in this case. A person suffering from dehydration feels irritated and bad and this negative mood affects the slow wave sleep cycle. Even proved by researches, drinking water before bed can be very helpful in improving your mood. Increasing your water intake by drinking before going to sleep leads to an increase in peacefulness, satisfaction and positive thoughts. Falling asleep becomes very easy when your mind is calm and positive.

Helps in weight loss

Drinking water before bed can be helpful in weight loss

Drinking water before bed can prove worthy if you want to lose weight. Losing weight is influenced by the calories your body burn. Your body needs to burn calories in order to warm up the water you consume. As such, when you drink water before going to bed, your body actually burns more calories than it would otherwise. Water also boosts metabolism by hydrating you. So, it is advised to drink plenty of water especially before bed along with focusing on your exercise and healthy diet if you are concerned about losing weight.

Better immune system

Drinking water before bed improves your immune system

Your immune system gets more healthier when you start taking adequate amount of water. Drinking water before bed will help your body to release all the bacteria that have been stuck in your bladder through urine. A dehydrated person in on risk of urinary tract or other types of infection. But water flushes the bacteria out from your immune system making it more clean and healthy. Drinking water before bed can also avoid any chance of cramps in the stomach that makes you start your day in a much happier way.

Disadvantage of drinking water before bed

There's also some bad points about drinking water before bed — There’s also some bad points about drinking water before bed

Drinking water before bed is loaded with many benefits but there are still a few risks associated with it. People who normally drink enough water whole day, if drink water before going to sleep they can suffer some serious sleep issues. Water can disrupt your sleep schedule especially if you have a bad urinary bladder hold. Drinking water before bed is associated with increased number of bathroom tours during the night. The increased need to urinate at night by drinking extra water is called nocturia. This will make your sleep wake time gets much less. You’ll start your day in a stressful way. Lack of sleep even leads to major health issues like high blood pressure, weight gain and high cholesterol levels. Drinking excess water can even lead to hyponatremia, a dangerous condition where extra water goes into your cells and makes them to swell.

What is the best time to drink water?

If drinking water before bed is not good, what's the best time to have it? — If drinking water before bed is not good, what’s the best time to have it?

Drinking water at any time of the day, and that includes before bed gives you all the benefits. You can drink water before bed until you feel any disturbance in your sleep. If you feels need to urinate at night, stop drinking water before right bed. You can drink water one or two hours before bed and notice your body. All what’s important is keeping your body hydrated by providing it enough water. Note that the need of each body is different and so the water requirement. If you’re eager to know what amount of water you should drink, here’s a quick info –

You should drink eight glasses of water per day, that’s what the regular point of view says. The need of every person is different and so the amount of water required by different people is also not the same. Some certain factors affecting water intake are:-

Age – Generally, younger people need more water than older people. Older people need slightly less water to stay hydrated but it’s still necessary to drink enough water.

Flu – People suffering from cold or flu needs more water to make their body function smoothly than people who are in a healthy state.

Exercise – The amount of water intake is also affected by exercise intensity. The higher you exercise, the more your body will increase sweat and the more water you will need to avoid dehydration.

Climate – People who live in a place with a hot and humid climate will need more water to operate as their body will increase more sweat in that climate.

Drinking water before bed can give you many benefits whether it’s detoxifying your body, maintaining proper temperature, helping in sleep by improving your mood or promoting immune system. But, it has been noted that the amount of water you drink is more important than the time when you drink it. You should drink water throughout the day and that includes before going to bed also. However, if you have a bad urinary cycle, it is best advised to drink water at least 2 hours before going to sleep.

7 ways to develop Attitude of Gratitude

An attitude of gratitude makes a person more optimistic

An attitude of gratitude makes a person grateful for his health, his relations and his overall sense of being. A person with an attitude of gratitude enjoys the present time fully and appreciate the beauty of each precious moment. You’ll feel much more joyful, more productive, happier and more calm every single day simply by appreciating every part of your life. You’ll be able to cherish someone or something around you and won’t just focus on yourself by building an attitude of gratitude. It doesn’t mean you won’t face any bad in your life, but you’ll be able to concentrate on the positive side and tackle the situation more easily.

Gratitude can transform your way of thinking. Keep reading the article to know about importance of an attitude of gratitude and how even you can develop such attitude for an epic change in your mood with 7 simple steps.

What does attitude of gratitude means?

An attitude of gratitude is the habit of expressing thankfulness for all parts of your life

An attitude of gratitude simply means the habit of expressing thankfulness for all parts of your life. It doesn’t necessarily means the good things, but also bad things that are going in your life. A person with an attitude of gratitude can find good even when things are not working out. This is important as your foundation of happiness should not be influenced by any circumstances. We humans are more impacted by the negative thoughts than positive ones, as such practicing gratitude can feel a little tricky. But with the steps below, you’ll be able to implement gratitude as a habit to feel more abundant, happier and healthier.

Why is an attitude of gratitude important?

A person with an attitude of gratitude has the power to change his mindset. What we appreciate increases in value. An attitude of gratitude is important because by feeling thankful about your work, your relationships and your health, you increase their value. Practicing gratitude is proven to promote self confidence, self esteem, satisfaction and positivity. While it is not possible to feel happy all the time, an attitude of gratitude changes a person’s focus from scarcity to abundance.

As gratitude can shift your mindset, making it a daily habit will boost your productivity and positivity. You’ll live in the present moment without worrying much about what’s not there and feel the enjoyment about what’s actually there at this moment.

Ways to develop an attitude of gratitude

Consider implement these 7 simple rules to start a new life with more positivity and satisfaction:-

Be grateful everyday for three things

Build an attitude of gratitude by writing three things you are grateful for everyday

To make an attitude of gratitude a habit, it is important to express gratitude every day. Your gratefulness should not be restricted to a limited event or occasion. You should set time to express your gratitude everyday for a significant change.

You can express your grateful feelings by saying or writing down. You can make use of an everyday journal or notebook where you will start writing the three things that you’re grateful for in this day. You can also spend time with your favorite person and tell each other the three things that you both feel grateful for in this day. Remember, what important is to express gratitude and not the way how you express it.

Ask yourself why it’s important

Practicing gratitude makes your appreciate the things that matter. You come to know why something is important for you or others. You realize why it valuable for you and why some people matters more. You get an opportunity to know about your thinking.

Ask yourself simple questions like “Why it’s too important for me?” or “What difference does that thing or person make?” You will better understand the reason behind your thinking about what’s so important about something or someone. You will better focus your energy on what matters. And, you will see the positive effect of your gratitude on others.

Actively appreciate everything

An attitude of gratitude can be developed by appreciating everything

To make an habit of attitude of gratitude, look for reasons to appreciate every part of your life everyday. Your don’t actually need to wait for good things to happen to be grateful for. Look for different ways that you can express your appreciation with some conscious thinking.

As expressing gratitude becomes a choice, you will notice a growth in things and people you appreciate. You will also realize that you now have more things to appreciate in life. This will increase the amount of happiness and positivity in your life and will also attract people who want to experience some positivity.

Celebrate your small wins

Make an attitude of gratitude by celebrating even your small wins

Every small win count for making a big achievement more memorable. But, as a human are taught to recognize just the big achievements and we highly overlook the small wins that led us here. It can even make you demotivated to go further in achieving your life goal.

One crucial fact that you should know to build an of attitude of gratitude is that who you become is determined by what you become while following your journey to success. Celebrate your small wins and you will be appreciating your habits. Slow down and take a pause to be more aware of the present moment.

Spend time with people having gratefulness

Spending time with people having gratefulness will help build an attitude of gratitude

Our mindset is highly influenced by the people who we interact with. As such, one important step for developing an attitude of gratitude is to surround yourself with people who have a gratitude focused mindset. Find out people who are appreciative and spend good time with them.

Spending time with positive people will make you feel their positivity and happiness. You will become much more happy, more healthy, more enthusiastic and more positive simply by surrounding yourself with people who practice gratitude and avoiding negative people having a poor mindset.

Make your present a gift

Enjoy your present moment to build an attitude of gratitude

Be grateful about what you have in this moment for creating an attitude of gratitude. Be optimistic about the present and take the ownership of this moment with full heart. Be thankful and positive about what you’ve achieved so far and thank people for increasing gratitude in your life.

You will be able to realize what’s really important in your life right now and you will get clear about what you want to build in future. Making your present feel like a gift is important as it makes you reframe the achievements and progress you’ve made in the life. You will easily tackle negative experiences and learn from them to create a better future. Anger and guilt will be replaced by self confidence and self esteem.

Practice a meditation on gratitude

An attitude of gratitude can be developed by practicing meditation

One soothing step for building an attitude of gratitude is to meditate on gratitude. Meditation can prove very effective in being more mindful. All you need is to set aside a few minutes out of your busy schedule (just 5 minutes work fine) and to think about all the things and people that you are grateful for. The best thing is that it can be practiced anywhere.

While appearing to be a practice used to relax you down, meditation can make your brain focus on positive thoughts and your mind will be able to master your emotions. Handling life challenges will become easier with a calm mind. The positive traits of you brain helping in decision making and concentration will be activated and you will become an active observer of the gratefulness that surrounds you.

Building an attitude of gratitude will never get wasted in your life. You will be able to realize that your life is also full of optimism and happiness. You will feel the need to appreciate every thing in life. This habit has the power to transform your life. When you give thanks to all the good things or people you will feel an increase in your self confidence, self worth, happiness and joy. You will feel more excited about lige moments and enthusiastically enjoy all the small moments. But, all you need is to appreciate things. Be grateful for three things every day and take time to write or speak about them. This is where the gratitude journal can help. Follow the above 7 steps with a good consistency and you will surely notice your life progressing towards an happier end.

25 Self Care Sunday routine ideas to Supercharge your life

Sundays are for relaxation. It’s time to unwind your body and calm it down to take away the exhaustion you felt during the previous week. It’s also the time to do something to start your day with a fresh look. As such, Sundays are perfect for taking care of yourself. If you are also one of those who are looking for some worthy self care tips, this article is for you. Sunday is great to practice some self care activities.

In this stressful world, it is important to take care of your physical, mental and emotional health. While needs of different people can be varied, these common self care tips can be easily implemented in your Sunday routine.

Why is self-care important?

Self-care is important for better physical and mental health

After working hard for the whole week it gets usual to feel wired out. There are chances of getting inpatient and anxious. Hence, it’s important to take care of yourself. When you do self care practices, you make a positive change in your routine that makes you feel good about yourself. Taking care of yourself is crucial to take care of your family, your work and your business. You create an intentional life with a better work life balance, less stress and healthier lifestyle simply by taking care of yourself. And, Sundays are made of self care.

25 self care ideas to try on Sundays

These are best self care ideas for making your Sunday routine more healthy for yourself :-

Spend time outside in nature

Spending some good time around nature has an amazing effect on your mind and body. While you get the fresh air to breathe, the greenery is good for your mood. You don’t actually need to go for a hike or other adventure. Just a stroll around the city park is well enough. You can even walk around your own backyard.

Plan your meal

One interesting idea for self care Sundays is to spend time planning the meals. Set some time aside and plan about everything you should include in your diet. You can go to buy groceries during Saturdays and can even do some cooking on Sundays. This will take away your habit of landing on any random food bad for your health.

Clean your house

Self care also means being in a clean space. A clean space impacts your mood. As such, make your Sunday a way to clean your house. You don’t actually need to waste your entire holiday on cleaning the house. Just a small manageable area in a day is enough.

Binge watch a new TV show

Self care Sundays are for binge watching a new TV show

Who said that self care is boring? At least, Sundays are not meant to be boring. If you are looking for options to chill out this Sunday, why to not dig into a new movie. Netflix is not always a bad idea. Binge watch a new documentary or TV show and make your self care Sundays more entertaining.

Do some exercise

Move your body as a self care activity during Sundays

No, we are not talking about the heavy training sessions with lot of sweat, however, if you’re okay with it, it’s worth it. Just a slight exercise as a self care move. You can practice some yoga poses, do sun salutation or groove over your favorite music to start your Sundays.

Have a self spa

Enjoy a spa treatment at home during self care Sundays

Pamper yourself on the Sundays. You don’t have to go to spa for relaxation. Have a self care spa treatment at home on Sundays. Even you don’t have to leave your bathroom to do these soothing activities. You can take a scented bath, do a DIY hair treatment, a self massage or clean face with facial mask.

Slow down your Sunday wake-up

Don't rush your day as a self care activity during Sundays — Don’t rush your day as a self care activity during Sundays

One crucial tip to make your self care Sundays worthy is to don’t rush your day. Sundays are made to enjoy slowly. Don’t waste it by snoozing your alarm repeatedly and rushing to do your scheduled activities. Rest it. Enjoy some peacefulness. Make a cup of coffee or tea and enjoy it mindfully without worrying about what’s next.

Read a novel

Self care Sundays are for reading a novel

What’s better than a Sunday noon spent on reading a romantic novel or science fantasy book. You can spend self care Sundays simply by sitting on your favorite coffee corner near the window and reading the novel that you like. Pick a book of your interest and delve your brain into the fantasy world.

Write down your thoughts

Practice self care during Sundays by writing down your thoughts

Journaling your thoughts is always a good idea for taking care of yourself. Set aside some time on Sunday to write down all of your thoughts. You can later analyze it to know your feelings. Writing down your thoughts makes you get closer with yourself and is one of the best ways to practice mindfulness.

Elevate an everyday activity by creating rituals

To make your self care Sundays special, you can make a ritual around an activity that you normally do. This adds a sense of fun and happiness to a normal looking activity and makes your day appear more special. For example, you can make rule of making sandwich as breakfast for Sundays or going out for a dinner in a restaurant during Sundays. It’s all up to you.

Enjoy with family and friends

Practice self care during Sundays by spending time with family and friends

Self care doesn’t mean solo activities. Spending good time with friends and family can have a positive effect on your physical and mental health. You can invite your favorite friends to your home during Sundays or visit yourself the person whose company you enjoy to make Sundays more social and engaging.

Plan your week ahead

You can use Sunday as the time to make plans for the week ahead. Planning never gets wasted. And, having an idea about what you want to achieve in this week avoids any confusion and makes you more productive. Plan about what tasks you want to do, your health and your social obligations as a self care activity.

Be a tourist in your own city

Explore your own town during self care Sundays

If you don’t have time for a weekend getaway, you can actually explore your own town or city. Take care of yourself during Sundays by visiting the museums and monuments in your city. Explore new neighborhoods. Go on a guided tour. If there’s something you’ve always dreamt of doing in your city, that’s the right time.

Spend some time alone

Spend some time with yourself to practice self care during Sundays

Spending some quiet moments with yourself is a worthy idea for self care. Make your Sunday morning a way to spend some time alone. You don’t have to do nothing while being alone. A few moments spent with own soul can give benefits to everyone. It’s the time to enjoy your own company. It’s time for introspection to know yourself better.

Get a good sleep

A good quality sleep is important for a healthy body. And, if you have exhausted yourself by waking on early alarms and working hard throughout the week, it’s the time to get the sleep you’ve been deprived of. This will take away all the tiredness and you will be ready for a similarly hectic week after Sunday.

Inspire yourself with a podcast

Practice self care by listening to inspirational podcast during Sundays — Practice self care by listening to inspirational postcast during Sundays

Motivating yourself and feeding your brain with a meal of inspirational words is a form of self care. On Sunday, when you get the time for self care, listen to a podcast. There are many inspiring podcasts available on Spotify offering yourself the daily dose of motivation.

Cook something

Self care Sundays are for cooking something you like

Cooking yourself something will give the pleasure of creation to you and you’ll really appreciate it. And, during Sundays when you have the required time to cook, let the masterchef inside you gets active. You can prepare healthy smoothies, delicious pancakes , bake cookies or even cook something that takes hours to get prepared.

Buy flowers for yourself

Who said that flowers are used to present to someone else. Even buying flowers for yourself can be a form of self care. Buy yourself flowers because you deserve them. When you get outside and smell the fresh aromatic flowers, your mood gets delightful and you remind yourself of the love you have.

Practice self care affirmations

Repeating some positive affirmations for self love is one of the best ways to practice self care. You can repeat some self love quotes and phrases as affirmations during Sundays. Say out loud three self love affirmations during Sunday morning. You can create such affirmations studying your limited beliefs and creating positive statements for them.

Eat something healthy

One more way to treat yourself this Sunday is to eat something healthy. This can be a good self care tip especially if you’ve been eating more junk food the whole week than the usual. You can break this chain and give your body a treat of different nutrients. You can go outside and enjoy a good healthy meal for your overall health.

Take a break from your phone

Practice self care during Sundays by taking a break from your phone

If you are also one of those who are highly addicted to your phone, Sunday is the high time for a break. A phone detox is actually a great self care idea for your Sundays. You can try to not use your phone the whole Sunday. And, if that’s too difficult for you, try to not touch your phone at least for a few hours and feel the difference.

Spend time on future planning

Self care Sundays are perfect for future planning

Sundays are great to think about your future. You can think about your dreams of life on Sundays. Set time aside asking yourself if what you’ve been doing will help you in achieving your goals and think about the life changes. Make future plans about how to make your dreams come true.

Do something different

Self care Sundays are for doing something different

A change in what daily do can be very exciting. A little experimentation always yields good benefits. This can give a pinch of variation to your schedule. Do something new, however small or big it is. It may be learning a new skill, trying a new restaurant or creating something unique.

Get artsy

Do drawing to practice self care during Sundays

You can make your self care Sundays creative with drawing something. You don’t have to be an artist for that. Even some doodling may work. This is perfect to forget the stress you get from doing the usual activities all day long.

Get manicure and pedicure

Pamper yourself with manicure and pedicure during self care Sundays

A good alternative to a spa treatment is to get a manicure and pedicure. Pampering yourself in whatever way is a form of self care. So, book an appointment at your favorite salon and let your nails be nourished. Why not to call your friends for more fun?

These are the activities that you can incorporate into your Sundays for making them more comforting. As self care is important for feeling fit mentally, physically and emotionally, these self care tips can be used for changing yourself into more healthy soul. You can mix and match different ideas out of the 25 stated above to make your own perfect self care Sunday routine.

10 steps on how do you create a productivity planner

A productivity planner can save a lot of time in execution by avoiding any mistake

“An hour of planning can save you 10 hours of doing,” as rightly said by Dale Carnegie, being productive starts with planning. Even a few 20 minutes spent on planning about your tasks and activities can save a lot of time by avoiding any mistake while executing. You can use this time to relax. A productive person has the ability to complete all his tasks and activities on time, meet the deadlines and achieve the goals.

And here comes the role of productivity planner. Using a productivity planner helps it easy to identify what needs to done and by when it needs to be done and you can create a whole schedule such that you can complete every crucial task on time to reach your goals. A productivity planner can be created for different reasons and as such it can be very helpful in increasing your productivity at work, in health and in relationships. Whatever your reason is, even it’s about planning a single day, creating a productivity plan can help you. If you also want to use planner for being a more productive person, these are the steps that you can follow to use planner in creating a productivity plan :-

Neatly set up your planner

Neatly set up productivity planner before anything — Neatly set up your productivity planner before anything

Setting up the planner properly is very necessary before moving further to other things. Go through the planner and read all the pages it have. Choose how you will be going to use each page. After that you have to write down all the important dates, events and appointments. If you have a productivity planner with dates and events already written on it, the work will get easier for you. You can also be needed to add some additional printable pages

List every task

To create your productivity planner, it is first necessary to know what exactly you need to do. It all starts with listing out everything you want to do. Make a list of everything that you are going to do within a certain frame of time. Include every important or non important task that you have to do within that time. This time period can be of a day, a week, a month or even just an hour. For example, listing tasks you have to do between going to the gym and getting from home to office. One thing that you should keep in mind is that you add things because these are actually needed to do not just because there’s a time slot for it.

Rearrange your task list

Rearrange the list as per importance in your productivity planner

After that you have listed down all the tasks that you need to do within that time, it’s the turn to reorganise them. In your productivity planner, rearrange all the tasks you have listed according to their importance. The most important tasks will be placed at the top and least important ones will be listed at the bottom. Don’t be confused with the word “importance.” It’s not something that you can do easily. It’s about the tasks that will help you in progressing towards your goals and helping you achieve them and they will be listed on the top.

Set the time

After reorganising the list according to their importance, it’s now the turn to allot time to each task. While creating your productivity planner, you should have an idea of what’s the total time you have for that plan. You should also be aware about the time that each task takes to get completed. Remember that the amount of time you give for completing a task is the time that you will take to complete that task. Keeping this in mind and the total time period, write down the time required for doing each task in your planner.

Make changes if there’s a need

Analyse your productivity planner and make changes if required

After that you have listed down all the tasks and alloted time required for completing these tasks, finalize your list by studying it again. Analyse the time required for completing different tasks and the total time available for doing them. Add up the total time required for different tasks. If this total time is more than the actual time that you have for doing them, then you have to eliminate doing some less important tasks to spend that available time completing more important tasks. However, if the time required is less than the total time you have, than its great. You saved it.

Make it a daily routine

Make productivity planner a daily routine

Remember to bring planning habit to your daily routine for getting maximum benefits. You should set aside a certain time when you can conveniently write your productivity planner. The calm time that you have during mornings while having coffee is perfect for writing in your planner. Also, be cautious about using this regularly. After you have written down your tasks, check it during breaks or at night before going to the bed. There are no rules for that. Analyse your daily routine and make time for writing and using your planner.

Initiate the working part

Do the tasks that you wrote in your productivity planner

It doesn’t end with just writing your tasks, prioritizing them and assigning time to them, you actually have to do them. After that your plan is finalised and ready, it’s time to take action. Keep a check on your list and do every task that’s there on the list within the estimated time. Let the action keep taking place. Enjoy the progress that you make while doing these crucial tasks. One thing that will really help you is to stay focused on that list and completing it without getting distracted because at the end, it’s you who has created that list.

Don’t forget to use the planner

Using the productivity planner is as important as writing it

You will be able to get the full advantage of your planner for improving your productivity only by using it. Just writing your all the tasks in the planner won’t work out. It’s important to also keep checking on your planner on a daily basis. Remember that it’s a planner, not simply a calender. Using the planner regularly will help you double check any last minute meeting or to add up some extra tasks needed to be done. You have to make the planner a part of your routine. You can even use a small planner that can be carried easily in purse or case to your office.

Make the planner a part of your lifestyle

Include the productivity planner in your normal lifestyle

The purpose of a productivity planner is to get a better productivity but it demands incorporating this habit into your lifestyle. You should make the planner a normal lifestyle routine such that it doesn’t bother your routine. If you are okay with morning planner and it doesn’t affect your morning schedule and you can easily go to work, then it’s perfect. But if it’s not, it will be better to find another time for it. This time can be a lunch break or before sleep. Consider your routine and set the time accordingly. Meanwhile, if your creativity is ruining the time, don’t waste it. Spending 1 hour on coloring the planner won’t improve your productivity.

Make it simple

While creating your planner, you may be tempted to make it the most artistic as you can. Also, in initial days, when you are just starting using the planner, don’t rush into buying a 200 page planner and putting everything on it. Start with the basic like a 10 page planner. As you get more ideas about productivity, you can add pages to the planner. And, making it colorful and eye catching with doodling and coloring can be quite fun, doesn’t mean that it is required. Yeah, if you have time and find it interesting to do, go for it.

A planner for productivity can help a lot in your goal of becoming a better person. A productive person is always demanded everywhere and you can take your first step towards promoting your productivity with a planner. Not just for work, the planner gives you freedom to organize activities for achieving any kind of goal. But, using the planner regularly is an integral part of it to get the full benefit. You can create it anywhere, anytime and you even don’t need a special planner for it. You can make a DIY planner, use simple notes or can download note apps on your phone for creating it. Keep away any complication and you will be surprised to see the progress you make in achieving your goals.

15 amazing benefits of using a Productivity Planner

A productivity planner has numerous benefits apart from improving productivity

If you are eager to improve your productivity, a productivity planner can really help. Theres is no doubt that the 10 minutes spent on planning something can save your 100 minutes from getting wasted. A planner for productivity is an awesome time management tool that will make you find what tasks you need to do, what is the total time you have for completing them and what task needs to be prioritized. As such, whatever your goal is, a weekly planner can actually help. The lack of cognitive ability to manage the demand of family, work and social life is quite common and this is where the role of daily planner comes in. If you’re planning to achieve something, go ahead with a productivity planner. These reasons will make you believe the power of productivity planners. Keep along this article to know about 15 surprising productivity planner benefits :-

Planners can improve productivity in every manner

Productivity planners improve productivity in every manner

Productivity planner gives you the benefit of an improved productivity. You will be easily able to complete tasks, meet deadlines and achieve your goals. This improved productivity is not limited to just professional goals but also personal goals. Whether it’s for an important work target or it’s for a weekend trip, a planner can be used anywhere. You can even plan to do household chores, shopping and meal planning to improve productivity at home with planners.

Planners can help reduce stress

Productivity planner gives benefit in reducing stress

The hectic schedule in today’s busy life has ruined our physical and mental comfort. Life has become quite stressful as we have to deal with multiple tasks simultaneously. But, a productivity planner gives you the benefit of organizing every single task you need to do. You can list tasks, rearrange them as per their importance and assign time required to complete each task. This gives you an idea of what’s there and if time isn’t enough, less important tasks can be eliminated. This reduces anxiety.

Planners make it less likely to forget something

Productivity planners give benefit of not forgetting something — Productivity planner gives benefit of not forgetting something

It is very difficult to keep track of all the to do activities, important appointments and coming deadlines in this stressful world. Hence, writing down whatever you need to do can make you remember it for long. Writing down all the tasks, deadlines, events and appointments in your productivity planner will give you the benefit of remembering it. Just a simple act of writing something makes it less likely to forget it.

Planners help in time management

Managing time easily is one of the benefits of productivity planners

Managing time in a busy environment can be very challenging. We develop the habit of doing multi tasking without analyzing it’s possible losses. Getting time for everything you want to do is quite tough. Productivity planners help in scheduling each task and activities you need to do. You concentrate on one task at a time according to this schedule. This helps in completing everything efficiently and you get more personal time.

Planners unleash your creativity

You can unleash your creativity with productivity planner

Productivity planners can save your time. This time can be utilized in learning a new skill or to do something creative that you didn’t get time to do. A productivity planner is in itself a tool to exercise your creativity. You can customize the looks of your planner pages as per your creativity. You can color it, doodle around, add photographs or whatever your mind says in your planner.

Planners can be used to share schedule with others

Productivity planners give benefit of sharing schedule with others

Sharing your entire schedule to the entire team or your family and friends can be a long time consuming process manually. But productivity planners give you the benefit of sharing your schedule to the team rapidly. Digital planner softwares have features that make it easy for your family, friends or colleagues to access your schedule while even your privacy is maintained.

Planners help in delegating the tasks

Productivity planner gives benefit of delegating right task to the right person

Delegating the right task to the right person is very important for reaching a goal. And, it can be very confusing manually. A task not delegated to the right person can make delay in accomplishing the goal. A productivity planner can benefit you with this also. As you can see the task calender of every person, you can delegate them the right task by considering their strengths.

Planners can break large goals into smaller tasks

Productivity planners give benefit of breaking large goals into small tasks

Completing a big goal demands to do a lot of activities that look very confusing to do at once. Productivity planners give you the advantage of breaking out these large projects into smaller tasks. You can divide them into small easy to understand sub-tasks as such there’s no confusion about what are the activities you have to complete. Even communicating about complex projects to the team becomes easy by breaking it.

Planners can help spot tasks undone

You can easily spot tasks undone with productivity planner

Planners give you the benefit of quickly spot any task that is overdue. Getting too busy and forgetting an important task just because you had to do another activities is quite normal. Productivity planners make you spot these undone tasks in a flash. And if you are too busy to do that, you can timely assign that task to another person who can complete it.

Planners make you healthy

Productivity planners can make you start a healthy lifestyle

Productivity planners can make you healthy as well. Apart from the usual benefit that planner reduces your stress by avoiding any confusing hectic situation, planners can be used in a lot more ways for health benefits. If you have an important dental appointment, you can timely list it down on your planner. Planners also give you the freedom to plan your diet, sleep, exercise and fitness routine.

Planners put everything in one place

Productivity planner puts everything in one place

One benefit of productivity planner is that is can keep everything in just one place. Especially when you use paper to plan your day, you can eliminate any kind of fragmentation. You can write down everything in one place. Whether it’s your to-do list, or the important day to day appointments or some coming social obligations, you can use productivity planner to put everything in one place. This saves extra time.

Planners can improve customer satisfaction

Another interesting advantage of productivity planner is that it can be used to improve customer satisfaction. When you and your team collectively and individually do something according to the planner, there’s no need of any delays as everything will have it’s time and budget. When you do a project as per the customer’s plan, he feels satisfied and even lead to more revenues and growth for the business.

Planners can make you focus on important activities

Productivity planners give benefit of focusing on important activities

Productivity is badly suffered when you spend your time on activities that are not too important for the whole project. Prioritizing activities is most important for completing a goal on time. Productivity planners give you the benefit of organizing the activities according to their importance. Tasks that help more in goal achievement are more important. If time available is not enough, you can focus on these important activities.

Planners give you a sense of accomplishment

Productivity planners are used to write down tasks you need to do for making a goal successful. When you complete the tasks written on your planner, it gives you a sense of accomplishment. When you cross the tasks you complete or mark them as done, you get a sense of accomplishment and you also feel motivated to do more complex tasks. You will also be able to completely enjoy the leisure time you get by completing tasks in planned time.

Planners help in monitoring employee performance

Productivity planner gives benefit of monitoring employee performance

Productivity planner gives you the advantage of keeping a track of time that is spent on each task. This can be very helpful in monitoring the performance of employees. Time tracking means that employees will try to complete the task given on time as they know that they are being monitored. If the task is taking more time by employees than what it should take according to the planner, areas of improvements can be identified easily.

The importance of a productivity planner cannot be denied considering the above benefits it provides. A productivity planner really helps in time management as there’s not any space for wasting time on unimportant tasks and there’s everything written on the planner that avoids any misinterpretation. Even with such huge pros, these are also a few cons saying that productivity planners reduce flexibility and creativity. Planner prevent action and can lead to complacency. However, researches show that planning is good. Particularly in this technological world where everyone seems to be rushing, you won’t forget any necessary activity just with the help of a planner.

Health is wealth: 11 habits for happy, healthy and long life

As health is wealth, you should include healthy habits for a long and happy life

The planning for tomorrow starts today. If you want to stay long, you have to start being healthy at this age. The talent of managing your money is quite satisfying and gives your mood a quick boost, but what about taking care of your body. A good brain demands a good physical health. No doubt, health is wealth wealth indeed and you should take steps to manage it to create a long life worth living. Apparently, the concept is old, taking care of your health will give you all the gold. This article discusses some must do habits if you want a happy long life with your health as the most valuable asset. Follow these simple healthy habits to create an invaluable wealth of physical and emotional health :-

Spend some time outside

You should develop an healthy habit of spending some time outside to increase sunlight exposure

One healthy habit that you should definitely follow to create a wealth of health is to spend more time outside. People are increasing spending their time indoors especially post the pandemic period due to changed lifestyle. This creates deficiency of Vitamin D in the body. This deficiency can increase risks of cardiovascular disease and asthma in kids and that of cognitive impairment in elders. One simple habit that you can develop to meet this deficiency is to expose yourself to sunlight by spending some time outside. Spending even 15-20 minutes in midday outside are enough to get the required sunlight daily. Apart from being a break from your boring lifestyle revolved around screens, cherishing a few minutes outside can give you a chance to experience more.

Have a good sleep

A good quality sleep is an healthy habit that you should develop to make health as wealth

A good quality of undisturbed sleep always do good for your body. With every study, more and more benefits of sleep are found in relation to health promotion and prevention of chronic diseases. You should make every effort to improve the quality of your sleep. A 7-8 hour undisturbed sleep is what you should be aiming to, if you are an adult for having a long, happy life. Sleeping soundly can reduce chances of health issues like obesity, headache, cardiovascular diseases, depression and diabetes. You should make efforts like having a peaceful room, avoiding any screen before bed and not eating anything heavy to improve your sleep schedule.

Make efforts to improve your emotional health

Develop an habit of improving your emotional health by making efforts

Along with your physical soundness, an emotional fitness is also needed to build health as wealth. A person with a sound mind has a sound body or vise versa. As depression is increasing in adults in US, it must be appropriate to make efforts to promote your emotional awareness. A social support system works wondrously in this case as spending time with family members, friends and partner proves good for the brain. Exercising is also good since along with providing physical benefits like good weight, maintained blood pressure, it also increases feel good hormones in your body that avoids any chance of stress.

Drink enough water

One healthy habit for a long happy life is to stay hydrated always

Staying hydrated should be your priority while creating a wealth of health. One healthy habit that will pay you for a long time is to drink enough water. The fact that our body is 70% water proves how much water can do for it’s function. Water is found working to increase metabolism, enhancing blood circulation and immune system function and releasing waste our of the body. You should try to keep away from energy drinks or soda while finding ways to be hydrated. A plain water works best to keep you healthy. Drinking 8 glasses of water is normally recommended. You can add flavors if plain water doesn’t interest you.

Move your body

Develop a healthy habit of doing a physical activity that you can enjoy also

While you needn’t be a fitness freak or an athlete, you should make enough efforts to move your body as much as you can. You can build health as wealth by moving your body in different directions by engaging it in different activities. We are not asking you to hit the gym for a heavy training session with lot of pushing and pulling. It is about doing physical activities that you can enjoy. It may be swimming, playing a football match, walking in the park, hiking to the hill, etc. If you stay busy at your desk while working, try to get up in between for movements.

Manage what you eat

As a healthy diet is important, develop an habit of managing your diet

One thing you should manage along with tracking your wealth is your eating habits. An optimum diet is important for an optimum health. Maintaining a good diet ensures that your body gets carbs, vitamins, proteins and other nutrients in required quantity. Your diet should be full of vegetables, fruits and other digestive flora. Include a lot of whole grains. You should limit eating refined sugar, red and processed meat, trans fat and caffeine rich coffee or tea. If your plan is to lose weight or gain it, you’ll have to prepare a particular diet according to you. It is recommended to set aside an hour in a week to make a meal plan according to your requirements.

Make an habit of protecting your skin

As skin is the most exposed part of your body, create a healthy habit of protecting it — As skin is the exposed part of your body, create a healthy habit of protecting it

As skin is the most exposed part of your body, you should try to keep it protected. The health of your skin indicates how you are as such taking care of it is a must while creating a wealth of health. Take care of your skin inside by eating healthy food with required nutrients, getting an enough amount of sleep, staying hydrated and avoiding alcohol, smoking and caffeine. Protect your skin from outside with different methods like limiting the exposure to sun during harsh sunlight conditions, wearing a sunscreen, wide brim hat and sunglasses while going outside and seeking shade when it’s possible.

Notice your posture

One healthy habit that you can start right now is correcting your posture

One habit that you must start now while believing the concept of health is wealth is to correct your posture. This slight correction today will literally make you thank this moment later in life. A good posture is often seen as a sign of confidence. It also have numerous health benefits. You can avoid muscle pain, backache, fatigue and stress on your ligaments simply with a good posture. Simple habits for improving posture like not slouching shoulders while sitting, not sleeping on stomach, walking with the head high and shoulders back can give long term benefits to your health.

Stay offline

Keep scrolling down your social media pages or checking the inbox? You might be addicted to your phone. Staying connected with friends is important but staying connected with your soul is more important. You should keep aside a few minutes everyday when you are not stalking the new updates from the world from your screen. This simple habit may be difficult to start at first, but will prove beneficial for your overall health. Apart from improving your health in numerous ways, staying offline sets you free for other activities. You can play a board game, read a book or do some house chores in this free time.

Never skip breakfast

Build the habit of taking your breakfast daily for a happier life

Another important habit that you should know is to always have your breakfast and not skip it any cost. Morning meal is the most necessary meal of the day that can set your mood for the whole day. When creating a wealth of health, you should never avoid taking breakfast for a number of reasons. Eating breakfast can jump your metabolism. This will prevent any chance of overeating in the coming hours. Studies have shown that students who eat breakfast scores better in tests and employees who don’t skip breakfast perform better at work. Even if you don’t want to eat heavy, a slight meal of energy bar or fruit is enough to keep you going.

Train your brain

Keep your brain active to lead a long and happy life

Your brain plays a huge role in your overall health. You should maintain your brain for being wealthy in health. Keeping your brain active is the key to a happy life. You may improve your cognitive function in a variety of ways. Solving crossword puzzles proves very effective in doing so. You must spend enough time in social interactions for keeping your brain so. Also, find ways to learn something new. Brushing up new skills will give your brain a chance to digest more. Learning a musical instrument, a new language, a new dance move, etc are a few simple ways to train your brain.

As, health is the greatest wealth any person can have, these are the 11 best healthy habits that you must include in your lifestyle. As a long life calls a better health more than a fuller wealth, you should include these habits in your daily life to be the best version of yourself.

15 positive change in life for true happiness

A positive change is good for both personal and professional life

We all know about the importance of change in our life. But, it’s also true that we resist change. A change in lifestyle is good for both personal and professional life. Implementing such big changes in life however looks very daunting and challenging thing. This approach is now becoming popular with a growth in people’s mindset about true happiness.

A few small steps can actually prove more satisfying when we want to introduce changes in our life. These positive changes can be easily implemented. For your help, here is a list of 15 positive changes in life that you can respond to. You don’t even need to follow all of them at once. Start with a small step and keep moving to other as you progress :-

Show your emotions

Bring a positive change of expressing your feelings

Repressing the emotions is one of the major mistakes that a person makes. Not expressing emotions can prove very harmful in relationship and also in affecting the health of a person. One positive change you can bring in your attitude is to show your feelings.

Expressing your feelings is very important for a happy relationship. Saying ‘I love you’ to your partner can boost the longevity of your relationship. Not only that, not hiding emotions also proves good for your physical and mental health. For example, crying or screaming is a way to release the negative feelings inside.

Wake up 30 minutes earlier

Set your alarm 30 minutes earlier and wake up early as a positive change

One positive change you can bring from the next morning is to set up your alarm 30 minutes earlier. Did you know that getting up early is a common trait between all the successful personalities. While you don’t need to wake up at 4, try to get up 30 minutes earlier.

This will make you have some extra time in the morning that you can spend exercising, meditating, cooking breakfast, planning your meal or having breakfast with the family. You won’t have to rush and get tangled between things and you’ll get time to do what you’re passionate about.

Enjoy what you eat

Bring a positive change of being present while you're eating — Bring a positive change of being present while you’re eating

A common thing that has now become rare due to people’s distorted lifestyle is fully enjoying the meal that they have. Being present while you’re eating is a big positive change that is quite easy to follow.

You should enjoy what you eat, chew your food completely avoid any distraction while having meal. Small changes like to have breakfast while watching the sun shining or having dinner with family without watching the television can really help.

Unfollow people on social media

Every individual has the trait of comparing his life with other people. While comparison is a bad habit that should be changed, one positive change you can make to easily introduce a positive attitude is to unfollow people on social media.

Social media where you logged in for being in contact with your college friends can actually make you jealous. Your colleagues enjoying a vacation or friend buying something luxurious can actually lower your self esteem. The best to do is to remove them from your view.

Think what went good this day before going to bed

Make a positive change of thinking about five things that went good today before going to sleep

One positive thing that you can follow to make your brain follow on the good rather than bad is to think about three or five things that went good during the day. Positive thoughts before while lying in bed at night can prove worthy in improving the quality of your sleep.

You don’t have to think about any big achievement. Simple good incidents that made you feel positive like enjoying a family lunch, meeting an old friend, getting praised by your senior makes you feel better from inside.

Don’t be over committed

Usually, it is seen that people on their way to achieve the goals tries to rush it up. They overdo the things that don’t prove too satisfactory in overall results. That becomes obvious specially when you have a hectic day.

Make a positive change to not be over committed to your goals. Whether it’s exercise or an office presentation, be slow and consistent. For example, don’t start right with heavy training while committing to get fit. Start slow with something like 10 push ups or a short walk.

Plan ways to make your brain positive

Reprogram your brain to focus on good as a positive change

A person with a positive brain will make himself happy and and he will create happiness around. Reprogram your mind to stay positive for a positive change in your attitude. You can do so in a variety of ways.

Keep a gratitude journal where you can write down what’s there is your life to be grateful for. Write positive affirmations for yourself to stay happy and motivated. Don’t pay attention to negative thoughts and surround yourself with such people who make you feel positive.

Manage the finances

Bring a positive change of managing your finances

One positive change that you should know about is managing the expenses of yours. While the art is not taught in the schools, managing your finances is a big step towards financial stability. It may sound a fearsome task, but it will surely pay you later.

You should set aside at least an hour in a week when you can plan your spending and analyze your bank statement, the past spending so that you can track any avoidable expense. You will be able to save money and pay off any debt easily.

Get a body check up

Getting to the hospital may seem to be an intimidating thing, you should make a positive change of going to the doctor. Even if you’re not feeling sick and recognizing any pain, you should visit the doctor for a quick check up.

With a body checkup, any issue underlying in your body will be identified at its early stage and necessary precautions will be taken before that issue becomes serious.

Go for a road trip

Bring a positive change by taking a break and going for a road trip

Taking a break from your boring daily rountine is never a bad idea. You should try to experience new things in life. And, for that matter, you can plan an exciting road trip as a positive change. Just get out of your house and explore the unexplored.

You may go with family of friends or may also go solo and make new friends. Discover the new area and find a life with a different perspective. Have fun with people you meet and make that break a worthy one.

Get rid of things you don’t need

Make a positive change of getting rid of things you don't need — Make a positive change of getting rid of things you don’t need

A cluttered environment makes your mind get cluttered. When you pile up unnecessary things, you accumulate energy that triggers stress. One positive change you must begin is to get rid of all the things you don’t need.

Get rid of the unnecessary kitchen appliances, magazines and donate the old clothes that you don’t wear. Decluttering them will make your room more clean and organized and you will also feel peace inside.

Swap your complaining attitude

One positive change that you should definitely make in your belief system is to stop your complaining attitude. A complaining nature exacerbate stress instead of reducing it. One way to change this attitude is to show gratitude.

Showing gratitude to your family and friends will help you stay optimistic. Taking or writing about gratitude daily will make you be an emotional support for someone. You will also notice an increase in your enthusiasm, energy, attentiveness and determination.

Be kind

Make a positive change in your attitude by being kind

Another important positive change to stay happy is to be kind to yourself and others. Embrace yourself, love yourself and take care of yourself. Accept the flaws that you have and learn from your loss and pain.

When you are kind to yourself, you also share the same energy with everyone around. You will readily help the other people around with compassion and this will increase happiness around.

Call a friend or family member

Due to the busy nature of today’s world, it’s not a hidden fact that the contact with real friends or family members has become limited. Sometimes, it’s distance and sometimes it’s the busyness that makes being in touch with them difficult.

Make a positive change of calling that friend or your family for at least a few minutes. You will be able to share your day, any bad experience and that bond will get deeper. It is also good for avoiding anxiety.

Wear an outfit that you love

Bring a positive change in yourself by wearing an outfit that you love

A simple positive change that can literally bring an optimistic difference in your life is to wear an outfit that you like on yourself at least once in a week.

Wear the best outfit that you have. Also consider your undergarments. Style your hair in the way you want. Do the makeup as you think is suitable. You will be surprised to see yourself in that way. This difference will also be seen in the way people treat you.

Since a mere change can be the beginning of something better, here is a list of 15 easy positive changes that you can bring in your life. Once again, it’s not easy to implement change. You should not be bringing each change at once. Take a small step of bringing one or two change in your lifestyle. Identify your core values and see what’s important for you and find what exactly you want to change while responding to the positive changes in life. Once you have made such change a habit, you can move to another change.

4 ways of brushing teeth with baking soda – pros and cons

Baking soda, a simple kitchen ingredient can be used for brushing teeth

Baking soda or sodium bicarbonate is a common ingredients used in the kitchen. This simple compound is an integral part of cooking, baking and and other household chores. But, along with that, baking soda is widely used as a teeth whitener. Baking soda is found quite effective in removing the plaque formed on teeth from having tea, coffee or red wine, hence making the teeth clean and white. Due to it’s such an effectiveness, baking soda is now used as one of the primary ingredients by many toothpaste brands. But, that’s not the whole story. Questions about safety regarding baking soda for brushing teeth are still prevalent. In this article, we have got you covered as we’ll be discussing 4 ways of brushing teeth with baking soda, it’s pros and cons and all other doubts regarding it’s use.

Is baking soda effective in cleaning teeth?

Brushing teeth with baking soda is quite effective in making teeth white and clean

The answer to this question is simply yes. Baking soda is proved very working in cleaning teeth. The acidic content of stains on teeth is easily wiped away due to alkaline and salty nature of baking soda. No doubt, it is used in many toothpastes. While merely baking soda might not be as effective as toothpaste containing fluoride in fighting against cavities, baking soda is still good if for cleaning and whitening teeth.

Baking soda toothpaste has many antibacterial properties that will make your teeth get cleaner and brighter after brushing. Teeth that were covered with tartar before brushing with baking soda will be shining white after a proper brushing. Even, baking soda toothpastes are observed to show better results in teeth cleaning that non baking soda toothpastes.

How to use baking soda for brushing teeth?

These are 4 ways for brushing teeth with baking soda

With such a effectiveness of baking soda, if you are also looking for the ways to use baking soda, here are 4 simple ways of brushing teeth with baking soda to get an amazing smile :-

Water and baking soda

The most convenient way of brushing teeth with using baking soda is to mix it with water. All you need is baking soda, water and a small bowl or shot glass for mixing them both. Mix equal parts of baking soda and water (roughly about one tablespoon) in the glass that will result into a thick paste. Apply this paste directly on your teeth with your fingers or a toothbrush. For two minutes, brush the paste in circular motions over the teeth and be sure to cover every teeth. Rinse your mouth after two minutes with water or mouthwash. Rinse more if you feel teeth feel gritty.

Hydrogen peroxide and baking soda

Another way for brushing teeth with baking soda is to use hydrogen peroxide. You can substitute water with hydrogen peroxide in the above method for a much better cleaning. Don’t worry about the bubbles that form while mixing both the ingredients. Follow the process stated above. But, instead of two minutes, rinse your mouth after one minute of brushing. It is advised to consult a dentist before you use this method for cleaning your teeth.

Baking soda toothpaste

The easiest way for getting benefits of brushing teeth with baking soda is to use toothpaste that already contains baking soda as an element. Baking soda is commonly used in many toothpastes due to it’s many benefits. You can conveniently find such toothpastes that will help in teeth cleaning along with breath freshening and controlling tartar.

Lemon and baking soda

Another cool DIY for using baking soda for brushing teeth is to use lemon. You just need to mix equal parts of both baking soda and lemon (roughly half tablespoon) for this recipe. The bleaching property found in the lemon due to presence of citric acid makes it worthy for brushing. Brush with the mixture and don’t forget to rinse your mouth completely after brushing.

How fast does baking soda whiten teeth?

Brushing teeth with baking soda will give significant results in whitening teeth in just a few weeks

After knowing about different ways of brushing teeth with baking soda, if you’re wondering about how fast does it take to whiten teeth, you may expect it to be quite paced if not fast. You will be able to notice a visible difference after just a few days of using it. The result won’t be much great but quite decent. However, after a few weeks of brushing with baking soda, you will genuinely feel your teeth getting whiter and brighter.

Benefits of brushing teeth with baking soda

Brushing teeth with baking soda has numerous benefits

Baking soda can be used in a variety of ways for brushing teeth. Following benefits are enough to understand why it’s a hot topic regarding oral care :-

Easily eliminates plaque

Plaque, a type of biofilm that grows on the surface of your teeth by having certain food items and tea, coffee etc can cause gingivitis and cavities. These group of bacteria can badly damage your teeth and gum. Brushing your teeth with baking soda helps reduce the amount of such plaque as the grains of baking soda gets between such biofilm. This makes your teeth look clean.

Not expensive at all

Another great benefit of using baking soda for brushing teeth is that it’s completely inexpensive. A one time purchase of baking soda will last for months and will provide you the similar benefits as a toothpaste. You will easily find it in your nearby stores under 1$.

Gives a brighter smile

Baking soda is very successful in removing any stains from the teeth. It can easily remove any plaque formed on the surface of your teeth making you get a brighter smile. Baking soda is proved to make your teeth brighter by reducing the stains visible on teeth which makes it such a popular choice.

Best option for people with fluoride toxicity

Traditional toothpastes contain fluoride as the main compound. It has been noted that some people have toxicity towards fluoride and brushing teeth with such toothpaste can cause diarrhea, pain, vomiting and kidney problems. Children less than 6 years old are particularly toxic toward fluoride. In such a scenario, baking soda proves to be a better and safer option.

However, before taking the final decision, you should also keep in mind the following cons of using brushing teeth.

Cons of brushing teeth with baking soda

Brushing teeth with baking soda may not be great enough to fight against dental cavities and has a bad texture

Bad texture and taste

While baking soda may be good enough to remove plaque, you have to compromise with it’s ridiculous taste and texture. While the taste completely unpleasant, it’s texture is something like having sand inside the mouth which will obviously be an issue for most individuals especially if you will use a DIY recipe of baking soda stated above. However, this problem may not bother you if you use a ready to use toothpaste from store.

Not helpful against dental cavities

One downside of brushing teeth with baking soda is that is doesn’t help in fighting against dental cavities due to the absence of fluoride. Fluoride is a natural element present in air, water and even in our bones. An extra fluoride present in toothpastes helps in preventing tooth decay. Even American Dental Association approves toothpastes that have fluoride due to its properties. That’s why baking soda only may not be great in curing dental cavities.

Is it safe to brush your teeth with baking soda?

Brushing teeth with baking soda is found safe if used cautiously

The answer to the question is yes. Indeed, it can damage your teeth if not used in a proper way, a slight care while brushing teeth with baking soda will always work to maximize the results. Yeah, the gritty texture and bad taste of baking soda may be a big downside while looking for a good alternative, it can work good in giving your teeth an incredible shine in a safe way.

Be cautious while using baking soda for cleaning your teeth. You should not use baking soda for brushing teeth for more than a few times in a week. And, while using it, don’t let it sit in your teeth to avoid any damage. Any long contact with baking soda can lead to gum inflammation. Rinse your mouth with mouthwash or water completely after brushing. You may need to rinse again to wash away baking soda.

Baking soda works as a good option for cleaning your teeth and reducing the amount of plaque formed on your teeth. However, you should note that when this plaque gets hard and forms a strong coating called tartar, baking soda may not be much effective. For the best of both worlds i.e. the comfort of a toothpaste and teeth polishing capacity of baking soda, it is best advised to use a toothache that contains baking soda. For that matter, even hydrogen peroxide filled toothpastes also works great. With all the above points, you will be able to use baking soda for brushing teeth in it’s most appealing manner.

11 secrets on how to tone your body

A toned body is what everyone wants and there are some secrets behind it

Every person wants to tone his/her body. After all, looking good and attractive is something that everyone aspires. And, this little aspiration is enough to make you spend some heavy pennies for a gym membership (even if you get there just for a few days in a month). The harsh truth, however is that merely an exercise routine is not what your body relies on. The relation between a good diet and good exercise for toning your body is quite deep and confusing. This complexity of your body simply shows how complex it is especially when trying to get it toned. But, don’t worry as we are sharing with you 11 known secrets that will actually help you in this goal of yours. Whether you’re a male or female, you can follow these secrets to tone your body :-

Try to walk everywhere

One simple trick to follow while toning your body is to walk. Unlike the high intensity exercise that results into a higher fat burn, walking is a simple low intensity exercise that whose fat burning ratio may be low but works ideal for everyone. It doesn’t demand any equipment, just a pair of good walking shoes and you can find innumerable opportunities to walk. You may go to the office, go for the shopping mall or store or visit your friend’s house by walking. Walking as an exercise attacks on the deep abdominal fat stored in your body making it getting leaned steadily.

Hydration is important

Keep your body hydrated when trying to tone your body

Staying hydrated should be your priority while trying to tone your body. A lack of water in your body leads to muscle breakdown. A body with inadequate water also bloats up. The fact that our body is 70% water proves how much water can do for it’s function. Water is found working to increase metabolism, enhancing blood circulation and immune system function and releasing waste our of the body. You should try to keep away from energy drinks or soda while finding ways to be hydrated. A plain water works best to keep you healthy. You should drink at least the recommended 8 glasses of water. You may add flavors if plain water doesn’t interest you.

Do push-ups

If you want to tone your body at home without using any workout equipments, you can choose to do push-ups. This simple exercise focuses on all the parts of your body and doesn’t require anything at the same time. When every part of your body gets active, your muscles get toned. If you’re a beginner and doesn’t have knowledge about doing it, you can easily find it online. Push-ups may be difficult to start with, however, after you’ve grabbed a slight control over it, you may practice doing at least three sets of twelve push-ups for three times in a week.

Eat right

You’ll have to pay attention to what you’re eating to tone your body efficiently. Remember that a good diet is the key to tone your muscles at home and that without using any equipment. You have to be quite mindful about what you’re eating and may have to give up on your favorite delicacies. It’s common that you should be eating less calories than you are consuming when leaning out your muscles. It may or may not demand a change in your food habits. You should be ditching refined carbohydrates like pasta, rice and white bread and resorting more to saturated fats like cheese, eggs and nuts.

Increase your protein intake

Toning your body requires working on your muscles. If you’re thinking about toning your body, you should be worried about what you need to eat. You should eat a diet that is rich in protein as protein helps in building and maintaining the muscles properly. Increasing your protein intake is important. You should eat protein rich food items like hard boiled eggs, broccoli, sprout salad, avacado, whole grain bread, tofu, cheese, Greek yogurt, soybeans, nuts, shrimps, beef, salmon, mushrooms, milk, etc. to tone your body.

Don’t compare your progress with others

One secret that will actually help you in toning your body is to not compare your progress with that of others. Social media has made it easy to know the best, but it has deteriorated a person’s mindset where you wants to achieve what someone else is doing rather than being the best version of yourself. Keep in mind that toning your body depends on factors like proper diet, exercise routine, age and genetics. Your progress might be slow as compared to your friend or you may not look great as those social media influencers, but that’s not a thing to worry until you stop your activities due to it. Remember, every body is different after all.

Turn your aggressive mode on

You should try plyometric training when trying to tone your body

One trick that will specially help males who want to tone their body is to get into an explosive mode. Move your body as fast as possible with different training activities. Plyometric training works best for that matter where muscles releases maximum force in just a short period. Such exercises include jumping and fast movements. Example of plyometric training includes reverse lung knee ups, box, jumps, clapping push-ups, tuck jumps, burpees, jump squats, skipping rope and sprinting. Such exercises can enhance your athletic performance and tone your muscles.

Start slow and set realistic goals

You need to set realistic goals for toning your body and start slow

Getting tangled in the beginning is a common problem when trying to improve your body in any manner. If you want to tone your body, you should first decide what you need to achieve. Setting goals works as a motivation that pushes you to hit the gym or avoid a high calorie meal. You should set goals that are realistic enough to be achieved. You may not be able to exercise for an hour daily for weeks especially if you’ve just started. Instead, start slow like 10 minutes of exercise for three times a week. You’ll be more likely to stay motivated.

Stretching is underrated

You can tone your body by stretching different body parts

Yeah. Stretching needs more emphasis than it’s actually given. You can benefit your body a lot in toning it simply by doing simple stretching exercises for just half an hour. Apart from preventing any aches and injuries, stretching different body parts make them flexibile and toned and lead to balance enhancement. Different stretching poses in yoga can be done to make different body parts active. Pay more focus to chest stretch when trying to tone muscles. It requires standing still with arms straight and lifting them back while keeping back straight and shoulders down and relaxed.

Go punching

You can effortlessly tone your upper body by punching

One exercise that works wonderfully particularly for toning your upper body is to punching. You easily practice this exercise at home. All you need is some good light weights. Stand shoulder width apart keeping your core tight and start hitting the weight. With alternative fists, try to punch the weight in a straight line in a fast pace for around 60 seconds. Let it be hard and fast. Repeat the whole process in a set of 8 or 10 and get an incredibly toned chest and shoulders.

Mix different activities

Mix different types of activities when trying to tone your body

Last secret you should remember while working to tone your body is to mix all the activities. Your body might get used to one activity and may not give similar results. Adding a variety to your exercise routine. Don’t let your muscles relied on just a set of similar ecercises. You may do stretching and yoga poses for a few days and do heavy training interval training for the other days. Your mind will stay fresh and active and you won’t suffer any workout boredom. It also works as a great all-round fitness base.

As toning your body requires a certain level of patience, hard work and will power, these are the 11 secrets that you should know when trying to tone muscles. Depending upon the different factors that includes the consistency of your exercise and the meal you are eating, it can take roughly 4 to 8 weeks to tone your body. But, the time frame shouldn’t stop you. Follow the tips above and you will be able to tone your body the way you want.

8 ways to keep your nervous system healthy

Healthy nervous system is needed for proper functioning of all body parts

Nervous system is an integral part of human body. Proper functioning of all the parts of our body depends upon the health of our nervous system. Consider it as a road network where the narrower access roads are connected with the bigger roads and these bigger roads connect with the main national highway. Your nervous system acts in the same way where innumerable nerves connect with muscles and these muscles are connected with the main highway, which is the spinal cord in case of your body.

If that road network is smooth enough, then there won’t be any traffic jam and stoppage of vehicles. In the same way, a healthy nervous system will make the network of nerves and muscles to supply messages from your brain to different parts of your body and right message will be transmitted to the right body part without any lag in between. Since brain is also a part of the nervous system and the health of your brain can highly impact how you perceive information and emotions, the health of nervous system can highly impact your body’s performance. Keep reading this article as we discusses the 8 best ways to keep your nervous system healthy.

Nervous system is a complicated system that regulates body’s activities. Along with your brain and spinal cord, your eyes, ears and other sensory organs also constitute part of nervous system. Nervous system needs to be healthy if you want your body to function at its finest. A deficiency in any part of nervous system can cause trauma, tumor, structural defects, degeneration and autoimmune disoders.

Symptoms of weak immune system

Persistent headache is a sign of weak immune system

Timely identification of the signs that you’re having a weak immune system is important. Following are the symptoms of a weak immune system :-

You have a loss of feeling
You suffer from persistent headaches
You experience a loss of sight
You feel a weakness in your muscles
You feel extremely tired
You have skin problems like rash, dry and red skin
You will feel your eyes to be gritty and sandy
You will notice repeated headaches
You can have patchy hair loss around your scalp or other body parts
You may experience an unexpected weight loss or gain
You will see white patches on your skim

After knowing about how a weak immune system can prove bad for your body, here are 8 tips that you should follow to keep your nervous system smooth and healthy :-

Practice yoga on a regular basis

Practicing yoga regularly helps in maintaining healthy nervous system

Practicing yoga is very beneficial for your nervous system. Due to the busy lifestyle in today’s society, we tend to have lot of stress revolved around our work, relationship and health. The stress causing compound called cortisol which is boosted due to such busy lifestyle can impact your nervous system and make it weak. As yoga constitutes of many relaxation and breathing activities that helps you lower your breathing and heart rate apart from making your muscles more flexible, you should practice it regularly. The cortisol levels will decrease and your nervous system will remain healthy.

Treat your body with some fat

Nuts rich in healthy fats helps in maintaining healthy nervous system

One interesting way to keep your nervous system healthy is to keep your body satisfied with some healthy fats. These fats work to insulate the neurons that help in making newer connections between brain cells and nerves. The fat prevents erosion of the myelin. Myelin is a protective coating around the nerve cells that acts as an insulation. You can easily get healthy fats by eating food items like avocado, ghee, nuts, fish and clarified butter. You will experience an improvement in your memory and intelligence that will help you in learning.

Keep your diet rich with vitamins and minerals

Beef rich in vitamins can help in improving immune system health

Eating a diet equipped with vitamins and minerals is a must to keep your nervous system healthy. Vitamins also act to protect the myelin coating of the transmitting nerves. Vitamin B1 and B12 are especially important for a healthy nervous system. Look for food items with minerals like sodium, potassium and calcium. Food items that you can include in your diet as a good source of vitamins and minerals are whole grains, milk, kidney beans, beef, steak, eggs and seafood. Also include beetroot and pomegranate in your diet as folate present in them protects your nerves against damage.

Do some workout

Exercising strengthen your nervous system

No, we’re not asking you to be a fitness freak or an athlete, but you should make efforts to train your body as much as you can. Do some workout and let your body engage it in different activities. You don’t need to hit the gym for a heavy training session with lot of pushing and pulling, you should however try to exercise regularly. Exercising will increase the flow of blood in your body and your brains performance improve. You will get a sharper memory along with a leaned body. As a beginner, you can try to exercise at least two times in a week.

Get a good quality sleep

A good quality sleep is needed for a healthy nervous system

A good quality sleep always prove beneficial for your body. With every study, more and more benefits of sleep are found in relation to health promotion and prevention of chronic diseases. Sleeping is also proved good for maintaining a healthy nervous system. A 7-8 hour undisturbed sleep is what you should be trying to maintain if you are an adult for having a good nervous system. Sleeping helps in strengthening circuits within the nervous system making your brain stronger. You should make efforts like having a cozy room, avoiding screen and not eating anything heavy to improve your sleep schedule.

Do not smoke or drink alcohol

Make nervous system healthy by quitting smoking and alcohol

Smoking and using tobacco products is not only bad for your lungs, it can also damage your immune system badly. Along with that, you should avoid drinking alcohol or resorting to drugs. Not only you will be able to escape others from any cruel behavior due to the possible hangover, you will also be able to protect your nervous system from the consequence of such harmful behaviour. Another worthy tip to follow is to limit the consumption of caffeine rich products.

Drink plenty of water to stay hydrated

Drink enough water to help maintain a healthy nervous system

Staying hydrated should be given importance while trying to maintain a healthy nervous system. This little tip will pay you for a long time. The fact that our body is 70% water proves how much water can do for it’s function. Water is found effective in increasing metabolism, enhancing blood circulation and immune system function and releasing waste our of the body. Make a distance from energy drinks or soda while finding ways to be hydrated. Plain water is the best way to keep yourself hydrated. Drinking 8 glasses of water is normally recommended. You can avoid issues like memory problems and confusion caused by dehydration by drinking enough water.

Walk barefoot for 15 minutes

Walking barefoot is good for nervous system health

One simple way anyone can follow as a worthy tip for improving your immune system health is to walk barefoot. This slight effort is actually one of the greatest ways to feel connected with the mother earth while doing something better for your physical health. Along with reducing risk of heart disease, pain and inflammation, walking barefoot helps in maintaining healthy nervous system. It improves your senses, positively affects your brain and normalizes your biological rhythm. You can start by strolling barefoot for just 15 minutes in a day.

A healthy nervous system is the demand of your body for it’s right functioning. The better your immune system is, the better your brain will send message to each part of the body to function rightly. And, the fun part is that despite the fact that our nervous system is complex, making it healthy is not at all complex. You can easily follow the 8 ways told above for maintaining a healthy nervous system. These tips will not only help in maintaining a good nervous system but also in maintaining a good health overall and you will get all the benefits of a healthy lifestyle.