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depression

Benefits of Hiking: Revive your Mind, Body, and Soul.

by qalfit December 28, 2020

written by qalfit

Let’s be honest, we’ve all been through a lot this year and aching for that one escape from reality into the refreshing nature. Whether you want to break your boring routine, get out of your house, or want to spend some more time in nature to feel relaxed, hiking can be a great way to change things. You don’t need to be a hardcore hiker who is sweating all day to reap the benefits of hiking. In fact, you don’t even need to hit the top hiking spots in your country to enjoy it. You can hike at any place, at any elevation, and for any number of miles or kilometres.

All you need to go on a hike is very little equipment, some basic skills, and all the enthusiasm you can get! Here are a few benefits of hiking for your mind, body, and soul.

Benefits of Hiking for Your Body

1. Hiking Improves Cardiovascular Fitness

One of the important benefits of hiking is cardiovascular fitness. Even a moderate one-hour hike can burn around 400 calories while strengthening your core and lower body. It also engages your core muscles in your torso and hones your balance skills. In a way, hiking is like doing lunges over and over. It strengthens your quads, glutes, hamstrings, and calves while improving your cardiovascular fitness.

2. Hiking gives you an All-Round Workout

Unlike your standard exercise routines like walking, running, squatting, etc that move you either forward and backward or up and down, hiking forces you to move in every way possible. This way you strengthen your muscles and tone your whole body.

Benefits of Hiking for your Mind

1. Hiking Makes your Mind Sharper

Hiking doesn’t just make your body feel good but also keeps your brain in top shape. When you hike, blood flows to your brain, carrying oxygen and important nutrients. According to research by Harvard, this increases blood flow to the brain improves connections between neurons in the parts of the brain that is responsible for memory and cognitive function.

2. Hiking Reduces Anxiety and Depression

Hiking and connecting with nature improve mental health and well-being. Hiking has been proven to reduce stress levels, reduce anxiety, and depression by calming the mind. Hiking allows you to zone in on your breathing to a part meditative state that works as an instant mood booster.

Also Read: How to spot signs of depression and help your loved ones

Benefits of Hiking for your Soul

1. Hiking Builds Community

The utmost thing we crave now is human connection. With months locked inside our home, staring at the computer and mobile phone screen all day, we just need to be with real humans. Hiking can forge new friendships, build healthy groups, and provide social support. It is a great way to build a healthy community. This is one of the greatest benefits of hiking for your soul

2. Hiking Makes you Appreciate Life

Hiking is your chance to let yourself loose in nature, recharge, and connect with yourself. Being one with nature for even a few hours makes you appreciate nature and life. So, no matter what, at the end of the day, you’ll always return home with a renewed appreciation for mother nature and your life.

Hiking improves your overall health and wellbeing. Physically, mentally and emotionally, hiking can help you in many ways. So, if you want to revive your mind, body, and soul, try hiking and reap all the benefits of hiking.

December 28, 2020 0 comment

types of anxiety and how to manage stress

Fitness Lifestyle

Different types of anxiety in 2020 and how to manage stress

by qalfit October 6, 2020

written by qalfit

Everything we do these days has an added layer of stress around it and it’s easy to understand because dealing with a global pandemic is stressful. Research by the Centers for Disease Control and Prevention says that people all around the world are dealing with stress and anxiety now more than ever. This is because we are used to some level of certainty, even in our worst days, but this has been taken away during the pandemic. This uncertainty is the breeding ground for different types of anxiety and it is extremely difficult for us to manage stress with this uncertainty and anxiety. There are different types of anxiety and each requires a specific treatment to manage stress.

So, how can you cope with these different types of anxiety and what can you do with them? Here are the 5 different types of anxiety in 2020 and how to manage stress.

1. Dealing with health anxiety

Different types of anxiety and how to manage stress.

We are in the middle of a pandemic and it is understandable to be vigilant about your health and well-being right now. But, being too cautious and vigilant, and interpreting even minor health issues as a sign of COVID-19 could mean that you’re dealing with some level of health anxiety. To deal with this type of anxiety, make sure you relax by taking a deep breath and try doing relaxation exercises regularly.

2. Dealing with isolation anxiety

Isolation anxiety is a type of anxiety that is related to social disconnection. As human beings, we seek other human connections and this is hard-wired into our DNA. Currently, we are isolated and mediated by technology. Since we lack that physical touch and experience, this makes us feel anxious and exhausted. To deal with this type of anxiety, try not to overthink about being alone and focus on the present. This will help to reduce and manage stress.

3. Dealing with re-entry anxiety

Have you ever felt that anxious and disturbing feeling that you get when you go to your office, school, or college after a long break? Re-entry anxiety is that type of anxiety. Since we’ve been staying home and avoiding the outside world for too long, re-entering again to our old lives may seem scary now. We try to avoid re-entry and thoughts of re-entry. This builds up anxiety. To deal with this type of anxiety, try some mood-boosting activities for enjoyment. Create a routine that helps you take simple steps towards re-entry.

4. Dealing with Sleep anxiety

This is one of the most common types of anxiety in recent times. When we are anxious or stressed, it can be difficult to fall asleep, stay asleep, and sleep until our usual times. Especially now, when we need more sleep, anxiety is making it hard to get overall rest. There are many reasons why we experience sleep anxiety now- muscle tension, fear of the coronavirus pandemic, and being stuck at home without any physical activity are the common ones. To deal with this type of anxiety, try working out and concentrate only on things that make you feel better.

5. Dealing with news anxiety

Right from the start of 2020, people are fed with negative news and COVID-19 related news. We are unintentionally spending hours reading and hearing negative news and stories. This raises our anxiety and stress levels. Dealing with this type of anxiety is easy- if you catch yourself doomscrolling or watching the news, pause for a second and ask yourself, ‘Am I learning anything new or am I reading the same negative information in different ways?’. This helps you clear your mind and provides relief.

Home remedies for body pain: Beat fatigue and feel more energized

by qalfit September 9, 2020

written by qalfit

If you often find yourself snoozing your morning alarm multiple times or too exhausted to enjoy your daily life, there is a chance that you might suffer from fatigue. Tiredness and exhaustion can often feel permanent, especially now, with the coronavirus crisis and the world undergoing a collective trauma. Fatigue usually brings in overwhelming tiredness that affects your energy levels, productivity, and the ability to enjoy life. This is why it’s important to get rid of fatigue and feel energized all day. Home remedies for body pain are therefore essential.

If you want to boost your energy levels. Here are some quick home remedies for body pain and tiredness. Try these to beat fatigue and re-energize you mentally and physically.

Causes of body pain and tiredness (fatigue)

Fatigue is usually a result of prolonged stress, poor lifestyle choices, unhealthy diet, and lack of rest. Most people, therefore, experience body pain and tiredness after a big event, a whole sleepless night of work, or after starting a new workout routine. Sometimes, fatigue may be a symptom of an underlying medical condition. In such cases, getting up every day becomes painful and even the slightest physical activity leaves you exhausted. There are a few common causes of body pain and tiredness (fatigue).

Stress
Lack of sleep
Dehydration
Heavy physical work
Chronic fatigue syndrome
Microbial infection
Fluid retention
Blood pressure medications.

Fortunately, fatigue can be treated with the help of ingredients available right in your kitchen cabinets. These natural remedies for body pain are highly effective. Here are a few home remedies for body pain and tiredness.

Home remedies for body pain and tiredness

1. Mulethi tea home remedies for body pain and tiredness

If you’re above the age of 30, fatigue can be a result of low blood pressure. In such cases, Mulethi-based teas are the best home remedies for body aches. It is loaded with antioxidants and anti-inflammatory compounds that increase the sodium levels in the bloodstream. Thus, regulating the blood pressure and increasing the energy levels.

Mulethi plants in a field of plants — Mulethi is the best home remedy for fatigue

What do you need:

Mulethi
Honey

How to do it?

Grind the dried mulethi roots and convert it into a powdered form.
Take half a teaspoon of the powdered mulethi root and add it to a cup of boiled water.
Then add a teaspoon of honey to the mixture.
Drink 2 glasses of this water daily.

2. Pomegranate milkshake for body pain and tiredness

Pomegranate is one of the richest sources of iron. Iron is crucial for fatigue caused due to anaemia. Also, 90% of the calories in pomegranate come from carbohydrates- your body’s favourite source of energy. Thus, it energizes your brain and body. This makes pomegranate one of the ideal natural remedies for body pain.

A cut open pomegranate fruit — Pomegranate is one of the richest sources of iron

What do you need

Pomegranate
Milk

How do you do it?

Take the pomegranate seeds and put them in a blender.
Extract the juice and add half a part milk to it.
You can drink this daily whenever you feel tired.

3. Green tea home remedies for body aches

Green tea is one of the best home remedies for fatigue. It contains L-theanine and a small dose of caffeine that boosts your energy. A cup of green tea in the morning can help you get through the whole day. It is thus one of the best home remedies for body aches. A few sips of green tea can therefore help alleviate fatigue.

A steaming clay cup of tea, surrounded by tea leaves — Green tea has a small dose of caffeine that boosts your energy

What do you need:

Green tea leaves
Honey
Lemongrass

How do you do it?

Take 2 cups of water and boil it in a pan.
Then add lemongrass to the water and remove the pot from the flame.
Add the green tea leaves and let it sit for a few minutes.
You can then add honey for sweetness if you want.
Strain the tea into your cup.
You may then drink this twice a day.

4. Holy basil tea for body pain and tiredness

Holy basil is an excellent home remedy for fatigue caused due to stress. It is a calming adaptogen. Basil relaxes the mind and body and provides relief from the adverse effects of stress on the body. It also provides lasting energy to the body. Holy basil based teas are therefore effective natural remedies for body pain and fatigue.

Aerial view of green plant and leaves with pink flower on top — Holy basil is an excellent home remedy for fatigue caused by stress

What do you need:

Holy basil

How do you make it?

Take a handful of fresh holy basil leaves and wash them.
Then boil 2 cups of water in a pot and add holy basil leaves to it.
Let it rest for about 5 minutes.
Consume this tea twice a day or whenever you’re feeling exhausted.

5. Peppermint oil therapy for body pain and tiredness

Peppermint essential oil has been proven to reduce the cortisol level in our blood thus, alleviating nervous tension and stress. It can boost energy levels by stimulating the blood circulation, enhancing alertness, and soothing the feeling of irritability. Thus, peppermint oil-based antidotes are thus fantastic home remedies for body aches.

Peppermint leaves next to a white cup and saucer — Peppermint essential oil lowers cortisol levels in our blood

What do you need

Peppermint oil

How do you do it?

Add 2 drops of peppermint oil in boiling water.
Then, as the oil dilutes in the water, inhale the steam.
You can also apply it in your body where you feel the pain.
Do this once a week.

Untreated fatigue can reduce your ability to make sound decisions, communicate with others, or maintain focus on the task at hand. It makes you unmotivated and promotes an unhealthy lifestyle. So, try these home remedies for body pain and tiredness and beat fatigue to revitalize your energy levels.

September 9, 2020 0 comment

Lifestyle

How to spot signs of depression and help your loved ones

by qalfit June 16, 2020

written by qalfit

From social media to international news channels, everyone is talking about mental health, depression, and self-compassion these days. A person’s mental health is just as important as their physical health. It may be easy to identify when a person is not physically well, but it is much harder to identify when someone is going through an emotional patch, even if it’s someone very close to you. Mental health is an absolutely serious and necessary topic that needs to be discussed openly. However, the fact that we need an unfortunate event like this to prioritize it is really upsetting. Here is how you can spot signs of depression and help your loved ones.

How to spot signs of depression?

All of us would have dealt with depression at least once in our lives. Nobody is shielded from depression. Whether it’s losing someone you love, failing in academics, a bad relationship, loss in business, unsatisfying job, money problem, family problem, or even if it’s just low self-esteem, if it is affecting you, you need to deal with it as soon as possible.

You never knew what someone is going through. Most people suffering from depression don’t talk about it and prefer to suffer silently. Here are a few symptoms of depression.

1. They avoid social interactions:

A person suffering from depression will try to avoid all kinds of social interaction. They don’t want to meet friends, family members, hang out, talk to anyone, and withdraw from all social media platforms. Basically, they will try to distance themselves from everybody.

2. Sleeplessness:

If you know someone who would earlier sleep like a baby and now is having sleepless nights, something is definitely wrong. You can also note that they would have become easily irritable about the smallest of things.

3. Changes in appetite:

Change in appetite can work both ways on someone who is fighting depression. Either they will eat too much or lose all interest in food.

4. Lack of interest in everything:

They wouldn’t find anything interesting. They would even lose interest in doing things that they were happy doing before.

5. Feeling worthless:

This is one of the major signs of depression. If your friend or someone you know talks about being worthless or if you find that they have a strong feeling of hopelessness and helplessness, please take it as a warning sign that something is wrong and they need help.

How to help your loved ones to fight depression?

Even when you are exhibiting the signs of depression, and are going through these tough times fighting it, there is a ray of hope- You don’t have to do it alone. Believe us, there is always someone out there who loves you, what to help you, and wants to bring you out of that dark place. A friend, family member, co-worker, online friend, or even some random person you meet can lend you a helping hand. All you need to do is to reach out to them and allow them to help you. Here are a few things you can do to help them.

1. Listen to them:

Listen to their issues and be patient with them. Give them all the support they need. Even if its 2 am and they call you, be a friend and be there for them.

2. Be positive:

Always be positive around them. Never let any negative emotions or negative thoughts drive them and never let them think that they are a burden. Try to encourage a positive attitude.

3. Help with daily chores:

Helping your loved ones with little tasks like cooking, washing or cleaning can ease the feeling of despair. Helping them with daily chores lets them know that there is someone to help them.

4. Offer distractions:

Try to offer some positive distractions and steer them off from any negative or depressing thoughts. Take up some activities that they like and keep them active.

5. Encourage them to meet a counselor:

Try to positively encourage them to meet a counsellor or a therapist. Let them know that there is nothing wrong with meeting a therapist.

If your loved ones or someone you know is going through tough times, let them know that you are there for them and help them. Remind them that they are not alone and be there for them when they need you.

June 16, 2020 0 comment

Lifestyle

How to practice self-compassion in these difficult days?

by qalfit June 12, 2020

written by qalfit

Most of us are experiencing a collective trauma right now and we need self-compassion now more than ever. Experts say that the key to building a fulfilling life is self-compassion. Without self-compassion, it is hard to find the motivation for anything. While we are used to bashing ourselves with self-criticism, we rarely show ourselves kindness. Especially in difficult times like this, kindness and self-compassion are so hugely important.

What is self-compassion?

Self-compassion is a trait that gives us greater confidence and a better sense of self-worth. Simply putting, self-compassion is how you treat yourself the way you treat someone else who is suffering. This little kindness and compassion can help you overcome your struggles and achieve your goals.

5 ways to get started on this journey:

Self-compassion is a trait that must arise within you. However, here are a few ways to practice self-compassion in these difficult times.

1. Practice self-acceptance

Now, more than ever, you can feel that your world is upside down. You need to embrace this situation and accept that things are changing and you are doing your best to win over this situation. Go ahead and bake yourself a cake, binge watch Netflix, read a book, talk to your friends, and truly allow yourself to indulge without any judgement.

2. Stay away from social media and news channels

Since the current world situation hasn’t yet returned back to normalcy, overexposure to social media and news channels can increase your cortisol levels (stress hormone). So, try limiting your Facebook and Twitter usage to 1 hour per day and spend time doing something that you love. You can also replace your ‘Facebook time’ with exercise to lower your cortisol levels.

Read more: 5 simple ways to reduce stress

3. Interact with nature

Spending time with nature is one of the best ways to practice self-compassion. But owing to the current situation, you may not be able to go outside right now. But you can actually spend time with nature in your home. You can look at photos of natural scenery, listen to rain sounds, thunder sounds, and ocean sounds to quickly calm your mind and reduce anxiety.

4. Spend time doing nothing

We may have rushed all day with packed schedules and meetings but since social distancing and home quarantine took over, we may find ourselves with a lot of extra time in our hands. As a way to coping with this, our mind may pressure us to continue to be productive and this may demotivate us. So, try using this time to rest your mind and body by doing nothing. This helps you calm your mind and improves your mood.

5. Put a pause to your fitness goals

Since you are at home, you can have an effective workout as you have at the gym, and also you have regular and unlimited access to your kitchen and this doesn’t go well with your fitness goal. This could demotivate you to quit your fitness journey and makes you feel bad about yourself. So, put a long pause to your fitness goals until you can step out of your home and be kind to yourself.

Practising self-compassion will help you accept your flaws lets you embrace the imperfect world with open arms. This way you can stay on top of your mental and physical health.

June 12, 2020 0 comment

Lifestyle

Top 5 workouts for mental wellbeing.

by qalfit March 5, 2020

written by qalfit

Most people think that workouts are only there to burn calories. But workouts are more that, a good workout contributes to your mental and physical wellbeing. And this is extremely important in today’s world which is full of stress and depression. But, workouts for mental wellbeing is surprisingly underrated and goes unnoticed. We seem to concentrate only on physical health ignoring mental health. Here are the top 5 workouts for mental wellbeing you should follow this year.

1. Yoga

Yoga, topping the list wouldn’t be a surprise for you, because everybody knows about the benefits of yoga. Yoga is more than just meditation and breathing. You can contribute a lot to your mental wellbeing while growing stronger and flexible at the same time. Yoga is a great workout for preventing and treating anxiety, stress, depression and other mental health issues.

2. Dancing

If you’re wondering if dancing is a workout, you definitely need to dance more! health experts say that dancing for just 30 minutes equals walking for 10 kilometres. Dancing not only burns calories when you dance, but you also lose yourself in the music and detach away from all the stress and anxiety. Moving to the music also gives you a chance to express your feelings and happiness all in one go!

3. Cycling

Is Depression hitting you all of a sudden? Cycle your way out of it! Cycling is a great way to lift your mood as well as to stay fit. Cycling gives you a chance to calm your mind. Also, when you go cycling, you tend to relate it to your childhood happiness because most of us had our happiest days back when we learned to cycle. So, cycling is much more than just a fat loss workout, it makes you happy!

4. Hiking

We are surrounded by too much concrete; we forget that there is a world far away from all these walls. Research shows that hiking regularly and surrounding ourselves with greenery and fresh air reduces our stress. One awesome benefit of spending time with nature is that after you start hiking, you’ll notice that you can sleep better work better and think better.

5. Group classes

Working out with your friends or people you love benefits a lot more to your mental wellbeing than you think. Group classes make the workout fun and engaging. Surrounding yourself with the people you love is great for your mental health.

Next time, if your life puts you through more stress than you can cope up with, listen to your body and try these top workouts for mental wellbeing and to reduce stress, read our article on tips to reduce stress.

March 5, 2020 0 comment