10 Healthy Habits for a Healthier & Happier 2019


1. Sufficient sleep

Lack of sleep can lead to many health issues like – weak immunity, weight gain and can affect brain health. Adequate sleep is around 7 to 8 hours each day. Never compromise with your sleep.

2. Regular physical exercise

Despite knowing about the numerous health benefits of regular exercise, many of us tend to follow an inactive lifestyle. You must try to include some kind of physical activity like yoga, walking, jogging, swimming or weight training. Exercise can make you fit and fine day by day.

3. Go for Meditation

Meditation is also a healthy habit that you must include. Meditation helps in relaxing and calming the body, mind and soul. Additionally, it manages stress levels by relaxing the body.

4. Have Water in Morning

Drinking a glass of water early in the morning can do wonders for your health. Water can help in digestion, it will help you discard extra weight and make you feel energetic and active for the whole day.  Make sure you drink a glass of water every morning before having tea or coffee.

5. Never skip breakfast

Breakfast is said to be the most important meal of the day thus you should never miss it. A proper and healthy breakfast will keep you full, active and also curb your hunger cravings. But make sure you eat healthy breakfast like oatmeal, yogurt, eggs, or a protein smoothie in the morning.

6. Say no to packaged foods

It is important to either stop or limit the consumption of packaged or processed food items because these foods are laced with damaging preservatives and provide no nutritional value. Moreover, packaged foods can lead to weight gain and can be harmful for your overall health.

7. Eat Fiber-rich food

A diet that is high in fiber can have a significant impact in your life. Fiber-rich food can promote smooth digestion, weight loss, healthy gut and also manage diabetes. You must always include fresh fruits and green leafy vegetables in your diet.

8. Limit refined sugar

Refined sugar is basically processed sugar that can be harmful to your health. So you must avoid intake of refined sugar as it can increase weight or raise blood sugar levels. Instead you can choose some healthy alternatives such as honey, coconut sugar or maple syrup.

9. Stretching

Before going to bed, you should do some stretching exercises that will be helpful for your overall health. These exercises will help in tightening the muscles and also strengthen them. Stretching will also prevent joint pain and tissue damage.

10. Gratitude

Say thank you every day for the blessings you have and set goals to manifest the things you want in your life!

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5 Health Benefits of Bananas for Kids


1. Gives Instant Energy

Bananas are considered to be a sports food. The carbohydrates present in ripe bananas gives instant energy.  Children are very physically active whole day. They also get tired very fast and they need a lot of energy to do many activities. For maintaining the energy levels of your child, give him/her bananas regularly. Ripe bananas are energy boosters. You may give them bananas immediately after they come back from play. They will feel energized.

2. Good for Digestion

The fiber present in bananas helps in good digestion. Bananas also contain a type of fiber called pectin which are water soluble. These water-soluble pectins increase and lead to the ripening of the bananas. This aids in proper digestion by converting the carbohydrates into simple sugars that are released. Regular intake of bananas regulates the bowel moment of your child and prevents gastrointestinal problems. The fibrous content gives a feeling of fullness and your child will not feel hungry for a long time.

3. Strong Bones and Better Eyesight

Bananas are potassium rich food. The potassium neutralizes the sodium that may be present in your child’s diet and thereby makes your child’s bones strong. The calcium that is lost during urination can be supplemented by a banana. Children who eat bananas regularly have better eyesight. Bananas can improve your child’s vision. Vitamin A is present in bananas and they are good for eyesight. It protects retina from any kind of diseases.

4. Prevents Anaemia

Iron deficiency, where there is absence of red blood cells production, leads to anemia. Your child’s diet should include iron, folic acid, vitamin B12 and copper in sufficient quantity for the formation of red blood cells. A banana is enriched enough with all of these nutrients and helps in producing hemoglobin. Iron is good for your child and prevents your child from getting anemic.

5. Increases Brain Power

Bananas can be good fuel for your child’s brain. Potassium present in bananas helps in circulation of blood and thereby boosting the brain. Bananas can also increase your child’s concentration power. You may give them bananas as snacks to school or in between study hours.

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