Healthy Habits // Category

Category based archive
10 Oct

Junk food is food containing high levels of calories from sugar or fat and has little “nutritional value”. It primarily contains excessive fat, sugar, salt, and calories. Frequent consumption of junk increases the intake of excess fat, simple carbohydrates, and processed sugar.

Junk food cravings are very common. These cravings can become your worst enemy when you are on a Healthy Life/ weight loss journey. Junk food cravings can turn into binges and may increase the risk of weight gain/ Lifestyle Problem.

Here are some helpful tips to help curb your cravings for junk food.

Have small meals in short intervals

Eat regularly and avoid long periods of hunger. Cravings do not arise when the stomach is full. So, avoid skipping meals. The best is to start your day with a healthy breakfast and follow up with a nutritious lunch and dinner. Keep healthy snacks close at hand.

Consume more proteins

High protein diets aids in weight loss. Protein can make to feel full for longer and allow your body to consume lesser calories. Protein-rich foods will leave less space for junk and avoid experiencing cravings. Have a protein-rich meal the first thing in the day for healthy life.

Eat healthy fats

Fats do not make you fat. There are many different types of fats. Out of which, trans fats and saturated fats are considered unhealthy fats. On the contrary, heart-healthy fats help you feel full and reduce cravings.

Stay hydrated

Thirst can also lead to cravings. Drinking a glass of water when you feel like eating junk may suffice the craving, and at the same time, provide other health benefits. If plain water sounds boring, enjoy it by adding a slice of lime, lemon or cucumber.

Related read: Importance of water in our diet

Sleep well

Sleep deprivation tends to increase calories intake. Not getting enough sleep can lead to increased cravings for junk food and weight gain. Lack of sound sleep can lead to poor appetite regulation and cravings. When you have slept adequately, it becomes easier to fight cravings.

Stay away from stress

Stress influences your eating behaviour and can induce junk cravings. People, who are stressed, tend to eat significantly more calories and experience more cravings than non-stressed women/ people.

There are plenty of healthy, whole foods that can satisfy a craving for something sweet or salty. Besides, being aware of your craving and their triggers makes them much easier to avoid. It also makes it a lot easier to eat healthily and lose weight.

05 Oct

Even when your fitness goals have nothing to do with how much weight to lose, nutrition is still a vital aspect of fitness. In whichever stage of life you are and whatever your fitness goals are, nutrition is one such element that plays an important role in your overall fitness and well-being.

With that said, nutrition is not just about eating healthy food. One needs to understand the body’s requirements according to the health condition and lifestyle.

However, with so many weight loss and healthy living formulas being marketed everywhere, it can sometimes become overwhelming. Besides, these well-marketed methods may give results, but can be at the cost of your overall good health, either physically or mentally.

That’s where right guidance and coaching plays an important role. Nutrition Coaches bridge the gap between the desire to be healthy and being healthy. A nutrition coach can be a great way of ensuring that what you are eating is safely helping you achieve your fitness goals.

Benefits of Nutrition Coach

Nutrition & Wellness Coach is an expert in the field who provides continuous support and guidance throughout the fitness journey. as you set goals and make sustainable changes that improve your health and wellbeing.

When you are confused with the choices to lead a healthy and fit lifestyle, nutrition coaches with their knowledge can come to your rescue. Here are some reasons to hire a coach instead of trying to figure it out all by yourself.

Personalized Nutrition

Readymade diet plans are generic eating plans that are made without considering a person’s body type, composition and lifestyle factors.

A nutritional coach will draft a personalised nutrition plan according to an individual’s body and lifestyle requirement instead of a one size fits all approach. He will monitor a client’s progress and will make systematic and precise amendments as per the needs.

Diet Planning

A certified nutritional coach can formulate healthy meal plans to meet client’s nutritional needs and aid their workouts. A good coach knows the best so they teach clients that a meal plan that promotes starvation isn’t a viable option for long-term success.


During the fitness journey, everyone experiences low-motivated days when they may even feel tempted to give up. A coach supports and encourages the client and helps them mentally get over those hitches on the road. They help the client to stay focused on long-term goals.


The advice of the nutrition coach is based on scientific and thorough research. They have expertise in understanding the body processes and how to get the best from resources. They can expose the nutritional myths and help clients in more balanced eating.

Progress Monitoring

It is important to keep a track of the progress to make changes in the diet and lifestyle. The scale isn’t always a good measure and the coach knows when to use it and when not to. A nutrition coach helps clients track their progress and make changes in their diet and exercise routine over time.

Disclaimer: Nutrition or Wellness Coach Does Not Treat Illness

It is beyond the scope of practice of a nutrition coach to diagnose or treat any medical ailment. They can refer their clients to a specialist for additional medical testing. They ensure to get medical clearance before beginning a new eating plan.

02 Sep

Many people are aware of the need for ongoing self-improvement. But often the emphasis is placed on external factors: physical fitness, acquiring skills to make yourself a stronger leader, or executive acumen.

However, none of that will get you where you truly want to go without support from a strong inner core.

What is Inner Strength?

People tend to get confused between mental strength and inner strength. is the strength of the soul. Inner strength is the core strength of a person, while mental strength is the strength of the mind.

Inner strength means having strong willpower with self-discipline. It is expressed through positivity and courage and how one withstands difficulties and obstacles.

Importance of Inner Strength

Inner strength is an essential skill, necessary for carrying out tasks, chores and decisions, and for the achievement of goals. It protects and assists day-to-day functions and is responsible for much of our movement.

A strong inner self gives us patience and courage essential for doing our duties. It gives us self-confidence, determination, tolerance and enthusiasm for leading a healthy and quality life.

It helps in controlling unnecessary and harmful impulses and habits. If you tend to be lazy, developing inner strength will help you overcome laziness.

It makes it easier to form goals and follow them through giving you the courage and strength to endure difficulties and hardships.

How to develop a strong inner self?

Developing this ability requires that you train your willpower and self-discipline. This is a gradual process and is highly beneficial.

Disconnect & Meditate

The only way to calm your inner chaos is with 100% focus. Distractions and disruptions can chip away at your core. Set aside one day a month to completely unplug everything. Take time to rejuvenate, connect with nature and just sit with your thoughts.

Give Importance to Your Body

You can use your body to strengthen your soul so be proactive about your health. It’s tough to feel strong inside if you are unhealthy outside. Make a strong effort to be fit and healthy. Eat right, exercise and feel good about yourself.

Here are a few simple exercises you can do:

  • Drink your water.
  • Climb up the stairs instead of taking the lift.
  • Park your car a little far from your destination and walk.

Be Open to New Experiences

New experiences build resilience and creativity – two crucial aspects of inner strength. Get involved in new activities and give yourself the freedom to experiment and learn from diversity. Do something that you’ve never done before but wish to experiment; something that’s exciting, inspiring, and insightful.

28 Aug

A joint is the part of the body where two or more bones meet to allow movement. They are held together, supported and cushioned by connective tissue called cartilage and ligaments. As the bones move against one another, smooth cartilage prevents friction.

However, just as the tread on your tires wears away over time, the cartilage can break down, too. And without enough padding, the bones will hurt when they rub against each other at the joints. This discomfort, ache or soreness experienced in joints due to breakdown of the cartilage is called osteoarthritis.

Tips to keep your joints healthy

Frayed cartilage can’t heal or grow back. However, you can always protect the cartilage and safeguard your joints. To maintain or improve your joint health, exercise is key. But what else can you do?

Here are a few tips for safeguarding your joints — and the cartilage that supports them.

Stay physically active

The body is supposed to move; our joints allow for movement. Movement eases joint stiffness, reduces joint pain, strengthens the muscles which surround the joints, and helps us maintain a healthy weight.

Keep a check on your body weight

We must maintain our ideal body weight for a lot many reasons including healthy joints. Carrying excess body weight adds stress to our joints, especially the weight-bearing joints. Weight loss can significantly reduce knee pain and joint stiffness.

Give muscle support to your joints

Strong muscles support your joints. If you don’t have enough muscle, your joints take a pounding, especially your spine, hips, and knees, which must support your entire body weight. Weight training exercises help build muscle and keep your muscles and surrounding ligaments strong. That way, your joints don’t have to do all the work.

A certified fitness trainer can show you the best exercises for healthy joints and how to do them correctly.

Take care of your nutrition

For strong bones, it is vital to take in enough calcium and vitamin D every day. Additionally, your muscles need protein too. If you think your body is not meeting your requirements, consider supplements.

Give importance to the posture

To protect your joints from your neck down to your knees, always stand and sit up straight. When walking, make sure your shoulders are back and your spine is straight. If you work at a desk, take a break every hour to stretch and readjust your posture.

Pay attention to body pains

Over time, a certain amount of wear and tear on your joints is inevitable. But it doesn’t have to affect the way your body feels, functions or moves. If you experience a clicking or popping sensation in the joint when you walk, bend or lunge, but there’s no pain or swelling, you don’t need to worry about it. However, if you have pain or swelling with that clicking or popping, it’s best to schedule a visit to your doctor.

Otherwise, follow these steps to protect these essential joints to minimize your risk of experiencing pain, stiffness, and inflammation in your knees.

If you are experiencing pain or stiffness in your joints, talk to our fitness expert at 8 Fitness Tips.

07 Jun

What is Nutritional Deficiency?

The body requires many different vitamins and minerals referred to as micronutrients which are important for growth and disease prevention. These micronutrients are obtained from the food we eat. The amount of each nutrient required by the body depends on many factors including your age, health status, level of activity etc. When the body lacks the necessary amount of a nutrient, it causes nutritional deficiency.

Why Nutritional Deficiency Occurs?

Mostly, inadequate intake is the basic cause of the nutritional deficiency. However, increased requirement of a nutrient (like during pregnancy) which is not met or inadequate absorption of nutrients by the body also causes deficiency.

Deficiency Due to Malabsorption

One may have a nutritional deficiency, despite eating the right food. Inadequate absorption of nutrients by the body is also referred to as Malabsorption. It can be caused due to digestive problems where the body can’t absorb enough of certain nutrients and fluids. So, it is important to understand that eating right is not enough.

Absorption of Nutrients

The food we eat undergoes a chemical and mechanical digestion process. During this, it is broken down into macro and micronutrients by the digestive enzymes produced in the stomach. If the stomach is not able to produce these enzymes, the body will not be able to absorb the nutrients from the food.

Therefore, a healthy digestive system is important for this nutrient absorption process to work optimally. If our digestion or gut health is not good we may not absorb nutrients well.

Besides, good levels of hydrochloric acid, good gut bacteria and good cell integrity of the gut are important for nutrient absorption.

How to Improve Nutrient Absorption

Here are a few ways in which you can treat malabsorption.

Enzyme supplements

These supplements can help your body absorb the nutrients it can’t absorb on its own.

Nutrient supplements needs to be change

Consult a nutrition expert to understand which nutrients are not being absorbed by your intestine and how to address the deficiency through supplements.

Nutrient deficiencies can have a profound impact on your health. Nutrient replenishment can make a world of a difference in energy levels, brain health, physical fitness, and more.

Talk to our nutrition expert to know more!

04 Jun

Ageing is a gradual process that can be slowed down but never stopped. Two people of the same age
may look different in terms of their age. This is because of a combination of factors including genetic
makeup, heredity traits and lifestyle.
While wrinkled skin is the first sign of ageing, it is not the only factor to be considered while you are
working on slowing down your ageing process. Anti-ageing is more than looking young. It’s about
having an active physical and healthy mental state to enjoy life.
Here is how you can ensure a better lifestyle and routine practices to delay ageing or slow it down.

Regular Exercise
Exercise can improve your health to the point where you look and feel younger than you are. Regular
exercise can help you build stronger muscles, stave off chronic illnesses, and make your clothes fit a
whole lot better.
As we age, if we are active, we maintain our ‘horsepower,’ or fuel economy. This means regular
exercise can maintain a better quality of life because it gives the body the flexibility to move around
Exercise keeps skin cells healthy and vital by increasing blood flow, sending more oxygen and
eliminating waste.

Right Nutrition
Irrespective of your age, the right nutrition is important at every stage of life. It is essential for the
health and the maintenance of optimal functions of many organ systems in the human body. It is also
one of the most important anti-ageing techniques.
Good nutrition gives you energy and can help you control your weight. Fueling your body with the right
nutrition can also help prevent some of the age-related challenges. Adequate hydration, nutrition and
intake of vitamins and minerals are essential anti-ageing techniques.

Mental Fitness
Many of the so-called age-related changes that affect the mind, such as memory loss, are
lifestyle-related challenges. The brain is like a muscle. Just as muscles get flabby from sitting around
and doing nothing, so does the brain. When the brain is not put to regular work, its functions will
decline. And therefore, these age-related changes in the brain can be addressed by keeping the mind
active and alert.

Reading, playing brain games and socialising will not only keep the brain active but will also keep
stress under control which is also one of the signs of mental ageing.

Ageing right is more than fighting the wrinkles on the face. Anti-ageing is about being healthy and
happy. While it is important to look youthful at the time, maintaining strength, endurance, and stamina
is also important to feel young. And all this requires a fine balance of nutrition, diet, and exercise.

30 May

स्वस्थ मस्तिष्क और शरीर के लिए वरदान – ब्राह्मी

आयुर्वेद में हर तरह की बीमारी का संपूर्ण ईलाज मौजूद है। प्राकृतिक औषधियों के प्रयोग से कई तरह के असाध्य रोगों को पूरी तरह ठीक करने में आयुर्वेदिक औषधीय पद्धति ने अच्छी सफलता पाई है। 

इन्हीं प्राकृतिक औषधियों में से एक औषधि है ब्राह्मी जिसे ‘ब्रेन बूस्टर’ के नाम से भी जाना जाता है। फूलों सहित यह पौधा गुणकारी औषधि के रूप में प्रयोग में लाया जाता है। याद्दाश्त बढ़ाने बढ़ने के लिए सबसे बेहतरीन प्राकृतिक औषधि, ब्राह्मी, मस्तिष्क के शॉर्ट टर्म मेमोरी और लांग टर्म मेमोरी को बेहतर बनाने में महत्वपूर्ण भूमिका निभाती है।

आइये जानते हैं कुदरत का वरदान माने जाने वाली इस जड़ी-बूटी के कई अन्य फायदों के बारे में:

ब्राह्मी के फायदे

स्मरणशक्ति बढ़ाने में मददगार – ब्राह्मी के सबसे बेशकीमती लाभ स्मृति, एकाग्रता और दिमाग को उत्तेजित करने की क्षमता है। 

अल्जाइमर के मरीज़ों के लिए फायदेमंद – ब्राह्मी में एमिलॉइड नाम का कंपाउंड पाया जाता है जो अल्जाइमर्स की बीमारी में काफी फायदेमंद होता है। साथ ही यह अल्जाइमर की वजह से दिमाग को होने वाले नुकसान से बचाने में भी मदद करता है।

तनाव को काम करे – ब्राह्मी कोर्टिसोल के स्तर को कम करने में मदद करता है, जो कि एक स्ट्रेस हार्मोन है। इसका प्रयोग तनाव और चिंता को कम करने के लिए किया जाता है। यह तनाव के प्रभावों को खत्म करने का काम करता है। 

शरीर को बनाए स्वस्थ – ब्राह्मी में भरपूर मात्रा में एंटी ऑक्सीडेंट पाया जाता है जो कि एक स्वस्थ जीवन के लिए जरूरी होता है। यह शरीर के उन तत्वों को जड़ से खत्म करने का काम करता है जो कैंसर सेल्स को बढ़ने में मदद करते हैं।

पाचन तंत्र को बनाए स्वस्थ – ब्राह्मी के नियमित सेवन से पाचन संबंधी दिक्कतें भी दूर होती हैं, और  पाचन तंत्र भी मजबूत होता है। 

ब्लड शुगर लेवल को रेगुलेट करे – शरीर में ब्लड शुगर लेवल को सही तरीके से रेगुलेट करने में भी ब्राह्मी अहम योगदान देता है। इसके साथ ही साथ यह हाइपोग्लिसीमिया के लक्षणों से भी आराम दिलाने में सहायक है।

त्वचा और बालों के लिए फायदेमंद – बालों में डैंड्रफ या फिर खुजली की समस्या भी ब्राह्मी के प्रयोग से ठीक हो सकती है। तमाम तरह की सौंदर्य समस्याओं में ब्राह्मी का प्रयोग औषधि के रूप में किया जाता है। इसमें मौजूद एंटी ऑक्सीडेंट्स शरीर से टॉक्सिंस को बाहर निकालने का काम करते हैं।

ब्राह्मी का प्रयोग करने के तरीके 

ब्राह्मी के उपयोग का असली कारण मानव स्वास्थ्य पर हो रहे इसका अच्छा प्रभाव है। ब्राह्मी सामान्यतः एक ताजा सलाद के रूप में प्रयोग की जाती है। लेकिन इस जड़ी बूटी को सुखाकर, पीसकर और किसी भी अन्य रूप में इस्तेमाल किया जा सकता है। इसकी पत्तियों को चबाना एक विटामिन सप्लीमेंट की तरह टॉनिक का काम करता है।

  • ब्राह्मी का तेल त्वचा पर लगाने से त्वचा स्वस्थ बनती है। इस तेल की सिर में भी मसाज की जाती है जिससे दिमाग तेज़ होता है। 
  • ब्राह्मी का पेस्ट बनाकर उसे त्वचा पर लगाया जा सकता है। इससे त्वचा स्वस्थ रहेगी। 
  • ब्राह्मी टैबलेट के रूप में भी खाई जाती है।
  • ब्राह्मी का पाउडर कई स्वास्थ लाभ प्रदान करता है।
23 Apr

Self-care i.e. taking care of yourself is important for better physical, mental, and emotional health and well-being. It promotes positive health outcomes and a better ability to manage stress.

Although self-care alone cannot cure or treat any disease or illness, it can help prepare your body to deal with it in a better way and prevent future lifestyle challenges. Besides, practising self-care may help patients manage symptoms and improve emotional well-being.

Examples of self-care include:

  • Maintaining a regular sleeping routine
  • Eating a healthy diet
  • Spending time in nature
  • Doing a hobby you enjoy

Self-Care Practices for Different Areas of Your Life

Self-care is not just confined to eating healthy food and working out. There are various aspects of self-care. Let’s understand the different areas where you can practice self-care.

Physical Self-Care

Your diet, eating habits, sleeping pattern, physical activity are all part of physical self-care practices. Eating a balanced nutritious diet, indulging in some physical activity and giving your body the rest it requires for better physical health are all part of self-care techniques.

Social Self-Care

Humans beings are social animals who need to maintain their social well-being. Make sure to create enough time in your schedule to have an optimal social life. Put your time and energy into building your relationships with others. Nurture your relationship with your family. Take out some time and get face-to-face friends. These are all part of self-care practices.

Mental Self-Care

Having a healthy mind is as important as having a healthy body. Get involved in things that keep your mind sharp, like solving puzzles, learning about a subject of your choice. Read books, watch movies and do things that help you stay mentally healthy. Practice self-compassion and acceptance and make time for activities that stimulate you mentally.

Spiritual Self-Care

Develop a deeper sense of understanding and connection with the world around you. Spiritual self-care can involve meditation, attending a religious service, or praying.

Emotional Self-Care

Indulge in activities where you can acknowledge and express your feelings regularly. Talk to a partner or close friend about how you feel or get involved in something that helps you process your emotions.

It is important to understand that the same self-care plan does not work for everyone. Self-care practice has to be customized according to an individual’s choice and lifestyle. Find out which aspects of your life need attention and create a change plan accordingly.

Start small, choose one practice each week to weave self-care into your daily routine. Note the positive changes and add in more practices when you feel ready.

20 Apr

Cholesterol has remained one of the most lesser-known and lesser-understood substances of the human body. For years, it has been believed that cholesterol in foods can cause heart disease. It can be a bit complicated since there is also a type called HDL cholesterol which is considered “good” because it protects against heart attack and stroke.

So, before labelling it as good or bad, let us understand what cholesterol is and how it affects our everyday health.

What is Cholesterol?

Cholesterol is a fat-like substance that is required by our body to carry many metabolic processes. It is made in our liver and has many important functions. Our body needs cholesterol in the production of hormones like oestrogen, testosterone and adrenal hormones etc. It is also required to produce Vitamin D and bile acids that help us digest the food. 

However, the amount of cholesterol required by the body is usually produced by the body itself. And like anything in the body, too much cholesterol or cholesterol in the wrong places creates problems. High levels of cholesterol can increase your risk of many lifestyle challenges. It is therefore important to keep the cholesterol level under the required amount.

Cholesterol and Lipoproteins

Cholesterol does not dissolve and therefore cannot travel on its own through the bloodstream. The liver produces particles called lipoproteins to carry cholesterol through the bloodstream. These lipoproteins are a combination of fat (lipid) and protein. Cholesterol is also a type of lipid which gets attached to the proteins so it can move through the blood.

There are majorly two types of lipoproteins – High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL).

HDL transports cholesterol to your liver to be expelled from your body. It helps to get rid of the excess cholesterol from your body so it does not end up in the arteries.

LDL takes cholesterol to your arteries, where it may collect in artery walls and can build up plaque. This may form a clot and get stuck in the narrowed space.

For a healthy and disease-free life, your HDL should be high and LDL should be low. Factors such as inactivity, obesity and an unhealthy diet contribute to high cholesterol and low HDL cholesterol. 

How to improve your cholesterol?

Certain lifestyle changes can lower your cholesterol and help prevent you from having high cholesterol in the first place.

Heart-healthy Diet

Eating a heart-healthy diet is important to reduce cholesterol and improve your heart health. Here is how you can do it.

  • Lower your consumption of saturated fats and eliminate trans fats from your diet.
  • It is also advisable to eat foods rich in omega-3 fatty acids as they have plenty of heart-healthy benefits.
  • Including soluble fibres in your diet can also reduce the absorption of cholesterol into your bloodstream.
  • Adding whey protein to your diet is also beneficial as it lowers both LDL cholesterol, total cholesterol and blood pressure.


Physical activities like brisk walking, cycling etc. can help improve high-density lipoprotein (HDL) cholesterol.

Weight loss

Extra pounds contribute to high cholesterol. Keeping your weight under control can influence the way your body absorbs and produces cholesterol.



20 Apr

A very common saying goes like “precaution is better than cure.” And the same goes true for your body’s defence mechanism. The function of the immune system is to defend your body against various illnesses and diseases. So a strong immunity is a precaution you take to keep your body free from diseases.

The immune system is a complex system that is made up of cells in your skin, blood, bone marrow, tissues, and organs. These all work together to protect your body against potentially harmful pathogens like bacteria and viruses and limit the damage from noninfectious agents. Here every component has to perform according to the defence plan.

While there is no magic pill that makes these components function efficiently, it is important to plan your nutritional diet and lifestyle to have a strong defence mechanism.

Here’s how you can work on improving your immunity with the right diet and lifestyle.

There is no alternative to a healthy diet

The nutrients you get from food are essential to keeping your immune system functioning properly. Zinc, folate, iron, selenium, copper, and vitamins A, C, E, B6, and B12 are the nutrients your immune system needs to do its job.

Good sleep is important to prepare your body to fight against diseases

Insufficient sleep can make the body vulnerable to diseases. Besides, sleep also affects the body’s metabolism making you prone to illness. When we sleep, the body repairs itself thereby strengthening the immune system.

Also read: Importance of sleep in fitness & healthy living

Exercising lowers the risk of many chronic diseases and improves immunity

Regular moderate exercising improves immunity and lowers the risk of lifestyle-related challenges. 8 Fitness Tips experts recommend 30 to 45 minutes of regular workout session followed by a good nutritious diet.

Keep yourself stress-free by practising a stress-relieving lifestyle

Besides the physical factors like nutrition, rest and exercise, your immune system also has to do with your mental wellbeing. Anxiety, stress and unhealthy habits and affects how your body reacts to these harmful pathogens like bacteria and viruses.

Improving immunity with nutrition experts

All the above-mentioned tips will help you boost your immune system and fight against viruses. However, to ensure that you get the optimum amount of nutrients from your diet, talk to our nutrition experts to boost your immune system.