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Tips to build up your strength and stay healthy

28th November 2021
"Do you often wonder how to build your strength and stay healthy by natural means?"

We all love to stay fit and healthy. Do you often wonder how to build your strength and stay healthy by natural means? There are natural means which are a combination of diet, exercise, and lifestyle modifications that can increase your strength the natural way.

Here are the 5 tips that will help you to increase your stamina, strength and stay healthy:

Be regular with your workout
Experts say that to maintain a minimal level of fitness, you must work out for at least 30 minutes a day and 5 days a week.

You have to be determined as stamina building will take time and you don’t have to lose patience till you are there.

Take proper rest
Your body needs time to rewind at the end of the day. It's therefore important that you catch up on at least 7-8 hours of sleep daily to improve your mental and physical performance.

In case you have trouble sleeping at night, spend a few minutes meditating or doing yoga. This will help beat stress and mental fatigue.

Stay hydrated

If you often find yourself low on energy, blame it on dehydration. It is important therefore that you increase the intake of fluids and drink water at regular intervals.

Additionally, drinking one glass of beetroot daily for breakfast is known to work wonders. Beetroot is loaded with a good amount of nitrates that can help increase stamina and help you get through the day like a breeze.

Sip on some hot water in the mornings is an effective way to help boost your metabolism and improve digestion.

Weight training

Recent studies show that weight training is an important element in training to increase stamina.

Building muscle stamina does not necessarily mean lifting heavy, you cannot for lightweights and more sets and repetitions.

Choose a weight that is not heavy but also not too light and aim for 10 to 15 reps. This is great not only for stamina but also for strength and muscle building.

Eat healthily
For many, stamina is simply about being physically active. That’s not true. This is because to work out and perform exercises effectively, your body needs its fuel, that is, nutrition.

Go for low-fat, high protein, and more raw foods.

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Compiled by : Delika Dangal Delika Dangal

5 Must-Have Health and fitness Apps during Lockdown

24th May 2020
"We bring you the five must-have health apps that you can download and keep track of your health. All apps are to be downloaded as all these five apps cover the different aspects of your health."

The lockdown is getting more and more intense with each day difficult to pass by. We are at home 24/7, sleeping, eating, and working from home. We have almost forgotten what it’s like in the outer world. We can’t jog, exercise, and go to the gym in such a condition. That’s why we bring you the five must-have health apps that you can download and keep track of your health. All apps are to be downloaded as all these five apps cover the different aspects of your health.

Best Health and Fitness Apps 2020

  1. Headspace

Before going into exercises it is essential that you keep your headlight and at peace. Meditation is the key to all. When your head is in the right place, everything tends to be right. The Headspace app offers a variety of mini guided meditation sessions, including those aimed to help you sleep, relieve anxiety, and manage stress.


  1. Fooducate

As the name suggests, Fooducate is the combination of Food and Educate which means that the app will help you have a nutritious diet to maintain your health. Just scan over 250,000 barcodes to see a personalized nutrition grade, learn about the pros and cons of the product, and choose the healthiest option.


  1. 8Fit

Since Gyms are all close down 8Fit could be your personal trainer by providing you with the sick workout plans and keep you in shape in your own home.


  1. SleepCycle

Sleep is also one of the most important aspects of your health. It helps you balance all the other aspects. SleepCycle tracks your quality of sleep, as well as your sleeping heart rate. But its most unique feature is that it wakes you up during your lightest sleep phase in the morning, making you feel well-rested and ready to tackle the day.


  1. Health Tap

Lockdown means difficult to have access to the doctor in case you feel uncomfortable health-wise. This app enables patients to take action by connecting them with a physician to answer any health-related query. The doctors will give real and actionable advice to help you feel better as soon as possible without necessitating a trip to the doctor's office.

Health Tap

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Compiled by : Debashish S Neupane Debashish S Neupane

Foods to Include and Exclude for the Healthy Skin

1st November 2021
"It is very important for your skin to stay in a good condition."

It is very important for your skin to stay in a good condition. You're shedding skin cells throughout the day, so it's important to keep your skin glowing and in good condition. Here is the list of the foods you should include and also a list of the foods you should exclude from your diet:

Foods to Include:

Leafy Greens – Dark leafy greens like collards, spinach, and kale contain numerous antioxidants, including carotenoids, lutein, and zeaxanthin.

Leafy greens

Green Tea – Both green and white tea is rich in polyphenols that fight inflammation.

Green Tea

In fact, green tea contains roughly 30% polyphenols by weight and also includes a type of natural antioxidant called catechism which prevents cell damage and reduces inflammation.

Orange/Yellow Foods – Foods that are orange or yellow in color like carrots, mangoes, sweet potatoes, and apricots contain carotenoids which offer antioxidant, anti-inflammatory and immune-boosting benefits.

Orange foods

Sunflower Seeds – Loaded with vitamin E, sunflower seeds help protect your skin against free radicals and other damaging agents like the sun’s UV rays.

Sunflower seeds

This nutrient helps keep the top layer of skin cells healthy and strong to form a protective barrier.

There are many other foods like Lean Meats, Greek Yogurt, Strawberries, Citrus Fruits, Pumpkin seeds, Walnuts, Chia seeds, Tuna, etc.  

Foods to exclude:

Street foods
Street Foods are very harmful to your health as well as your skin. They slow down blood circulation and clog the skin pores, which damages skin health.

Street Foods


Drinking more than two cups of coffee a day makes your skin dull. Caffeine can damage the skin and makes it thin, which contributes to premature aging.




Sugar affects your health as well as your skin. Excessive consumption of sweet things can cause acne on the skin and it can also take away your natural glow.

Alcohol is known as a diuretic, which causes dehydration in our skin and makes it dry and rough. It can also cause premature aging of the skin.


There are other foods to avoid like, Soda and dairy Products.

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Compiled by : Ankita Acharya Ankita Acharya