Dikshi Gupta

Reflecting on 2022- Being Grateful for the Things That Were And Leaving Behind What No Longer Serves You

Hope everyone around here had a lovely Christmas and a happy new year. Whether you are into making new year resolutions or not, your effort to reflect on 2022 will bring positive changes in your life. As we approach the end of the current year, it is natural to think about your experiences throughout the year. 

Reflection on the past year basically means looking at the highs and lows and evaluating the past episodes. This type of assessment is helpful in enhancing your performance in the future. It will give you an outlook on which things to be grateful for or learn lessons from.

WHY IS IT IMPORTANT TO REFLECT ON 2022

 We can’t go back to our past and correct our mistakes with a white marker. Human beings make mistakes to learn from them and get an insight into how to avoid them in future. 

One can observe his/her behaviour when they were subjected to certain situations. A negative attitude can therefore be corrected when facing a similar situation in future. Getting an overview of the events, actions and reactions encountered can also be termed as giving feedback to oneself.

Benefits

1. One can find another way of going through the next year in a more relaxed and focused way. Your mind and body will therefore be relieved from being overstressed both while dealing with relations and work.
2. An individual can carry the non-fulfilled goals of the past year to the next year with better planning. This time you have better chances to make them happen as you have learnt through your mistakes.
3. Improve your relations by investing more time, respect and better understanding with your loved ones. An attempt to bring behavioural changes in you can bring your family and friends closer. 
4. When one gets a chance to write down what is going on in their head, they get rid of any questions occupying the subconscious mind. You will find answers to unsolved queries and might be surprised by the emotions you open up to.

HOW TO REFLECT ON 2O22

It is human nature to get hit by the lows instead of being proud of the highs. So, take a piece of advice and write all the things you are grateful for and learn lessons from. 

Note down in a notebook every possible detail month-wise. One needs to mention all your achievements and losses, specific points/action steps, and external and internal reasons. Consider the mistakes one is bringing along for the last 3 years and stop taking them any further.

Don’t forget to be grateful for the good things that happened as they can help in appreciating the past year. Not only do the facts matter, but your attitude toward life is also significant.

• Be honest and clear when you sit back and analyze your past
• Don’t be judgemental
• Neither find excuses nor lower your confidence

Of course, it is a possibility that you may swap or completely ignore some events and write as you please.

 The areas which need to be reflected on the past are

• Health
• Family
• Career
• Education
• Love life
• Kids
• Self-care
• Spirituality
• Time management
• Communication

SOME SELF-REFLECTION QUESTIONS TO ASK ABOUT THE PAST YEAR

1. WHAT ARE MY CAREER PLANS AND HOW TO FACE THE CHALLENGES THAT STOPPED ME LAST YEAR?

Career plans can be achieved faster when we set our career milestones. Milestones are concrete proof that you are better at what you do. So, make sure to mark your achievements this year and move closer to your career goals. This type of planning also helps to motivate you with small, measurable wins.

Unplanned work and everyday life can create unnecessary stress and worry. This can further impede us from performing our best in our work. The challenges can be faced even better when we identify the factors affecting our goals. These factors can be family pressure, colleagues, our own mental and physical health, distraction by entertainment, our values and financial planning. 

Now create solutions for your problems and be more equipped to face similar challenges this year. This way you can forgive yourself and learn to be stronger individually and professionally.

2. HOW CAN I MANAGE MY FINANCES BETTER THIS YEAR?

The pandemic has taught us the importance of regularly checking in on our financial position. Also, include financial planning practices and be prepared for the worst times.

• You may cut off your expenses when going over budget
• Build an emergency fund 
• Invest when you are aware of the risks
• Pay off debts and be mindful before getting into it

Identifying your financial habits helps you set a financial goal for the next year. Thus, being financially literate will support your decisions such as moving abroad to another country.

3. WHAT ALL ARE YOU BEING GRATEFUL FOR IN 2022?

One must be thankful to the people who supported you or mentored you in the previous year. It may be one of the colleagues or a family member. Send them a little “Thanku” message or can even give them gifts as a gesture of gratitude. This kind of expression will help maintain a healthy bond even in future.

4. WHICH NEGATIVE ATTITUDE SHOULD BE CHANGED?

Our career and personal relationships are extensively affected by some of our undesirable habits. These habits are deeply ingrained in the individuals as their second nature. So change them if they are impacting you negatively. 

It is not easy to get rid of these habits and so you need to have strong and firm intentions.

Some of your bad habits will be getting up late, gossiping, associating with toxic people and many others. 

5. WHAT POSITIVE HABITS TO ADAPT?

To be a better version of yourself, write down and commit to ways to replace your bad habits with good ones. But as we all know, habits aren’t corrected overnight. So, plan your actions for the next year and strive for progress and not perfection.

6. HOW CAN I HELP OTHERS IN 2023

It is our duty to adopt a kind heart and lighten the burdens of others. One may start an individual initiative or a non-profit organization.

CONCLUSION

Planning for the next year helps to prepare yourself to smash the unachieved goals of the past.

One can stay even more joyful by quitting their negative attitude and being grateful for the past inspiring experiences.

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Christmas is believed to be the happiest time of the year. You may not be happy and content with your life, but the spiritual and positive vibes of this holiday can help you stay joyful. During this holiday season, people tend to focus on the good rather than the bad. The joy of Christmas helps enhance people’s bonding and belief in God. Thus, you stay calm and optimistic even on your bad days.

Happiness found within an individual tends to make them feel kind and courteous towards others. People wish to spread Christmas joy by doing little deeds of happiness. Visiting shelter homes and childcare hospitals are visited often. People tend to donate more to the homeless, such as food, blankets, and clothes. Some may also spend time with the elderly and orphans.

Apart from blessings for the needy, happiness is also found in wrapping presents for friends and family members. The Christmas spirit makes us believe in the saying, “it is more blessed to give than to receive.”

My prayer at Christmas would be for people to find themselves saying, “I wish we felt like this all year long.” Now, we will be discussing certain aspects of life that can help us remember how to keep the joy of Christmas in our lives throughout the year.

1. ASSIST OTHERS

Serving others, especially those in need, is considered to be the most noble deed. Providing financial as well as emotional support to others will open the doors of joy to flow into their lives and your own. God bestows his kind children with a crown of beauty instead of ashes. He uses their sorrow to develop more compassion. 

Your focus will shift from struggling with your problems to feeling joyful when you see the happiness on the faces of those you help. For instance, be a part of a charity program or donate food, toys, clothes, or medicines to the homeless on your own. 

2. VALUE FORGIVENESS

Not giving or receiving forgiveness leaves bitterness in your soul which makes you unhappy. Therefore, one needs to free themselves from this sourness. Forgive those who hurt you and do not carry the grudges for long. Forgiving doesn’t mean forgetting or excusing what happened, but it means trusting God to heal your pain. 

Likewise, one must learn to forgive themselves for hurting someone and then ask for forgiveness from God and that person. This will again liberate you from the burden of guilt and you can rejoice in the happiness around you.

3. EMBRACE GRATITUDE

Although we are living in a world full of fear, there is always something to be grateful for. For that reason, start your day by listing at least five things you are grateful for and it will fill your soul with positivity and security the whole day. On the contrary, complaining about everything makes you depressed and sad and your bad mood persists for the rest of the day.

4. DON’T JUDGE ANYONE

God has created all of us with different levels of perception and patience. Therefore, every individual will react to the same situation differently. So tell me now, how can you give someone a side-eye or pass a judging comment based on your viewpoint only.

5. STOP UNDERRATING YOURSELF

If you want to learn how to keep the joy of Christmas alive, stop self-doubting. Criticizing or misjudging yourself directly affects one’s mental health and goal-setting capabilities, inhibiting growth. To overcome this negative behaviour, 

• stop comparing yourself to others
• think about your past achievements
• spend time encouraging people
• be skeptical of what you think
• exercise self-compassion

6. STAY IN PRESENT

Staying in the present basically means staying mindful. This helps you to pay better attention to the events happening around you. You stop dwelling on your past or dreaming about your future. Consequently, one is attentive to his or her interpersonal relationships and feels more confident and less stressed out.

7. VALUE YOUR ‘ME TIME

Today, we all have stuck ourselves in an over-occupied lifestyle and it has left no time for just me, myself and I. We are either busy with our phones, doing long hours of work or busy with social events. However, living in a society demands interaction with our social surroundings and so we cannot ignore it. So, if planning out a solo trip for two long days is not possible frequently, take yourself on a solo spa weekend getaway. A 30-minute morning yoga or meditation can also give you inner peace and strength to deal with the challenges of the day.

8. GIVE CLOSURE TO A TOXIC RELATIONSHIP

One’s mental and emotional peace majorly depends upon the people we are connected to closely. But at times, we unknowingly permit some toxic individuals to enter our lives and become obsessively attached to them. This makes us commit to and stay in relationships that do not serve us. 

Although these kinds of bonds should end whenever we get the insight, we can sometimes lack the courage to do so. We get afraid of being alone or scared of the thought that we’ll never find anyone else. Thus, be brave and work on improving important relations like the one with your parents, and siblings and encouraging friends.

9. FOLLOW A BALANCED DIET

A healthy gut promotes a healthy mind and soul. Therefore, consuming a balanced diet will improve your overall health. This type of diet will include a variety of foods providing adequate amounts of nutrients and limiting the consumption of unhealthy items. However, you need not drop your treats, fast food and alcohol completely. Just learn to have treats in moderation.

A healthy gut will improve your immunity against many diseases and also improves your memory and mood. Thus, a healthy diet plays a major role in answering the question of how to keep the joy of Christmas alive throughout the year.

10. STAY ACTIVE BY EXERCISING

Doing any amount of moderate to vigorous physical activity promotes some health benefits. Thus, try and stay active by any mode of exercise such as cycling, brisk walking, playing sports, or swimming. We can now list certain important benefits of exercising.

• Controls weight
• Boosts energy
• Improves muscle strength
• Enhances metabolism
• Reduces the risk of diseases 
• Improves sleeping pattern
• Uplifts your mood 

11. SLEEP ENOUGH

Although we are aware of the fact that at least eight hours of sleep is necessary for our body, we tend to ignore it. Prioritizing our work and fun has led to this lack of time to sleep, which adversely affects our body’s functioning. However, improving our sleeping patterns will offer many benefits to us.

• Memorize better and retain information
• Focus better
• Eat healthier
• Feel less stressed

12. STAY HYDRATED

As per scientific studies, about 6-8 glasses of water are required by our body daily. But the hectic schedule makes people struggle to drink an adequate amount of water in a day. Hence, be mindful of your fluid intake and enjoy the positive effects on your body. You can beat dehydration, too much energy loss and problems like constipation with this simple habit.

13. DRINK LESS ALCOHOL

Alcohol consumption occasionally at events and gatherings is acceptable. But if we find ourselves overindulging, steps have to be taken back. The limited range advised for women is not more than one drink and not more than two drinks for men. However, overconsumption will harm your health in the long run.

• Raises your blood pressure
• Stroke and heart diseases
• Digestive problems 
• Cancer of the liver, mouth, breast etc
• Learning and memory problems like dementia

14. TAKE OUT TIME TO TRAVEL

Perhaps everyone keeps on dreaming of travelling every month or two but gets stuck in their busy schedule. Well now is the time to change all that! It will definitely decrease your stress and encourage your creativity. It will also keep your mood uplifted both at the time travelling and when you have to go back to work.

CONCLUSION

Hopefully, you may have been enlightened by these ideas of how to keep the joy of Christmas alive throughout the year. Although we might not be able to control everything happening in our lives and around us, we ought to make the most of what we can control.

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How to Improve Gut Health During The Holiday Season

Holiday season is the best time to invest in your family and friends. It is this time of year when you can stop worrying about your work and feel relaxed. But this doesn’t mean that you overindulge and completely forget about your health. As we know, most celebrations are usually centered around the most delicious foods which are less in fiber and high in sugar. Consuming such foods in excess is not good for your gut health.

Opt for healthy foods even when all kinds of unhealthy but mouth-watering foods are displayed on the table. This will not only keep your gut health balanced but will also prevent the exaggeration of symptoms in those suffering from some serious gut diseases. Some common gut problems are irritable bowel syndrome and Crohn’s disease. Highly processed foods like pastries and beverages with added artificial sweeteners can worsen the symptoms associated with these gut issues.

However, there are plenty of ways to avoid enhancing gut symptoms. Hence, the answer to “how to improve gut health”, especially during the holiday season depends upon how well you balance your eating habits. Some steps to keep your gut in tip-top shape are:

1. START YOUR DAY WITH PROBIOTICS

Probiotics are living microbes that mimic the good bacteria in your gut. Probiotic-rich foods, therefore, help in lining up your stomach with some gut-friendly bacteria and are also a good source of nutrients. When probiotics are taken, one will digest his or her food more effectively and avoid digestive problems like stomach bloating or acidic reflux. Some common examples of probiotic foods are yogurt, kimchi, and miso. One doesn’t need to eat these foods as is, you may combine them with your regular meal. For instance, add yogurt to your favourite smoothie.

2. FOCUS ON FIBROUS FOODS

Cooked grains, roasted potatoes and cooked vegetables all contain resistant starch that feeds your gut bacteria. These types of foods are also called prebiotics. Although prebiotics are found in a variety of food items, your holiday table will lack them and so will you miss these essential fibers. Therefore, focus on eating greens when available and pile up your plate with fiber-rich foods like salad or whole grains.

Fun Fact: Cabbage is a green vegetable which not only serves as a fibrous food but also shows probiotic benefits when fermented and turned into sauerkraut.

3. BE MINDFUL OF YOUR FLUID INTAKE

Water is an essential part of your balanced diet. As per health professionals, about 6-8 glasses of water are recommended in a day for an adult. Water plays a significant role in flushing out bodily wastes, cushioning the joints and maintaining blood pressure within the safety limits. As per the gut is concerned, water acts as a transport medium for nutrients, vitamins and minerals throughout the body. 

Water becomes essential during the holidays because you consume lots of dehydrating foods and drinks, like savory meals, salty treats, and festive alcoholic and caffeinated drinks. Hence, drinking plenty of water can keep your digestive system well-lubricated. This will help avoid dehydration and symptoms like acidic reflux, stomach bloating and constipation.

4. REDUCE PORTION SIZE

Celebrations seem incomplete without mouth-watering delicacies. Therefore, you need to be careful about the portion size when adding different dishes to your plate. Consuming small portions more frequently is better than large meals in one go. This will keep you in check when you are feeling full and help the digestive system process food more easily.

5. DESSERT OR DRINK

Do not fall for the sweet temptations displayed at the parties. One has to be mindful about choosing only one, a dessert or a sweetened beverage. This way you will help your gut consume less sugar, avoid acidic reflux and make your stomach happy the next day.

6.  CONSUME LESS ALCOHOL

Drinking alcohol in excess during the party can spoil your day. It will make you sick to your stomach and you are likely to face problems such as acid reflux, gastritis, bloating, and diarrhoea. You may also ruin your relationship with family members and friends by being over-drunk. 

For most people, safe consumption means

• Not more than one drink a day for women
• Not more than two drinks a day for men

Don’t go hard on alcohol, rather choose low or alcohol-free drinks.

7. HISTORY OF BAD GUT REACTIONS

One should not only be worried about how to improve gut health but must also be cautious of the food that stimulates a reaction from your gut. Your previous year’s party will help you be aware of the foods you need to avoid this year. For instance, did that chocolate pudding from last Christmas make you spend the holidays on the toilet? Steer clear of that this holiday season.

8. EXERCISE REGULARLY

Although exercising regularly has a lot of benefits for our body and mind, it also answers the question of “how to improve gut health.” A little workout in the morning will keep your digestive system functioning effectively. Even the simple act of walking aids your food to move faster through your intestines. Good digestion will also reduce the chances of heartburn and acid reflux. 

A post-meal walk will also give you an opportunity to enjoy the cold weather with your family and friends. Some other physical activities that you may practice during the day are cycling or cleaning the house.

9. TIME TO RELAX

Holiday time is the most awaited time of the year because it gives you a break from your hectic work schedule. But getting too carried away will disturb your relaxation time as well. Make time to rest with relaxation techniques such as deep breathing, meditation and mindfulness. If not, less time to relax will induce stress which further reduces the diversity of gut flora.

CONCLUSION

Whether it’s Easter lunch or Christmas dinner, be mindful while feasting, following these tips, will help you enjoy your holidays to the fullest while also keeping your gut healthy and happy.

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Gut Health And Mental Health Connection

You may be surprised to know that our gut health affects our mental health and vice versa. Understanding this connection helps us to answer many of our queries related to our health. For instance, when we feel nauseous at times with no obvious physical cause, it may result from unpleasant emotions. Similarly, you may also have experienced the release of stomach juices at the thought of eating. Therefore, treating some gastrointestinal (GI) disorders is impossible without considering the role of stress and emotions.

It is also important to know that some people perceive pain more acutely than others, as their brains are more responsive to pain signals from the GI tract. Hence, this is another reference to explain the two-sided gateway between our gut and brain maintained by the vagus nerve. The vagus nerve plays a vital role in conveying messages from our brain to the gut and other vital organs. This nerve also has an impact on our parasympathetic nervous system, which manages the ‘rest and digest response. Therefore, stimulation of the nerve increases the vagus tone, and the body can relax faster after stress. Treatment of people suffering from post-traumatic stress disorder (PTSD) or depression is also accelerated by this mechanism.

However, this doesn’t mean that all the functional gastrointestinal conditions are imaginary or “all in your head.” Psychology combines with physical factors to cause bowel symptoms. Thus, this makes us understand that some GI conditions improve with psychological therapy along with medical intervention.

GUT HEALTH AFFECTS MENTAL HEALTH

One needs to understand the significance of gut health and mental health connection to manage unpleasant emotions and stress. The gut is referred to as the “second brain,” as many emotions like sadness, anger, nervousness, fear, and joy are felt more in our gut. 95% of the body’s supply of serotonin or happy hormone also resides in our gut and influences our mood and GI activity. 

• There is a term ‘feeling sick to the stomach,’ and it describes a situation that involves mental or emotional anguish that produces stress in the brain and body. Another feeling is excitement in the gut, which is described as ‘butterflies’ in our stomach. Therefore, it is evident that problems in our gut cause imbalances in the mind.
• Another important function of the gut is to help in internal body sensing and intuition. There is a wise saying that goes, ‘trust your gut.’ This means we should use our gut to guide us or avert danger. The gut acts like an internal compass to support intuition decision-making. 
• A healthy gut helps improve energy levels, boost motivation, and clarify thoughts. 
• Gut bacteria produce hundreds of neurochemicals that the brain uses to regulate mental processes such as learning, memory, and mood.

MENTAL HEALTH AFFECTS GUT HEALTH

Many people have often experienced anxiety and stress resulting in the arousal of gut issues like feeling sick, having a sensitive stomach, constipation, and diarrhea. Some chronic conditions like irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis may also persist in the long run. These gut problems result when psychological stress suppresses the number of beneficial gut bacteria. 

Mental disorders also instigate overeating unhealthy foods with high amounts of natural and artificial sugar, disturbing the delicate balance of our gut microbiota (collection of good gut microbes). An altered gut microbiome, therefore, leads to a number of GI disorders.

• A reduced number of neurons in the gut further leads to the deterioration of the gut’s lining.
• Poor digestion of food
• Decreased absorption of nutrients
• Slowed movement of contents through the GI tract
• Reduced immunity

The resulting gut disorders are again the source of anxiety and depression as they affect our eating and drinking habits. Hence, this is a vicious circle. However, more severe conditions can be differentiated from stress-resulting symptoms by being mindful of some warning signs. Some signs are weight loss, blood in the stool, black tarry stools, or abnormal lab values.

MANAGEMENT OF GUT HEALTH AND MENTAL HEALTH CONNECTION

1. Include fermented food or probiotics in your diet

Yogurt, kefir, sauerkraut, kimchi, miso and kombucha are some of the most common fermented foods. Your morning smoothies can also be nourished by adding probiotics like fermented cod liver oil, green foods, and protein powders.  These types of foods contain a wide range of bacteria to compensate for the loss of gut bacteria due to some physical disorder or mental distress. Taking good probiotic supplements is also advisable for those whose nutritional requirements are not improved with natural foods. 

2. Include prebiotic fiber in every meal

Prebiotic foods serve as food to the gut and good bacteria. Hence, they help in the promotion of these beneficial bacteria. Prebiotics are found in many fruits and vegetables like onions, garlic, bananas, asparagus, chicory roots, barley, oats, cocoa, flaxseeds, wheat bran, etc.

3. Relax to digest your food

The gastric juices important for absorbing vitamins, minerals, and other nutrients are produced adequately only when we relax after a meal. Therefore, people suffering from anxiety and depression experience functional bowel problems like constipation, diarrhea, bloating, pain, stomach upset, etc.

4. Avoid processed and high sugary diets.

Processed foods contain sugar and starch, hydrogenated fats, and flavor enhancers that prove unhealthy to your gut. Some common examples of such food are canned foods, sugar-coated dried fruits, salted meat products, buns, pastries, etc.

High-sugar foods are linked to higher levels of inflammation which can irritate the gut, damage the protective mucus layer and decrease the amount of good bacteria.

5. Exercise regularly

Scheduling exercise time in your daily routine can encourage individuals to work out regularly. If working out is not possible, strive to take time to walk around your neighbourhood after every meal. This exercise schedule will help you improve your gut and mental health connections.

6. Drink plenty of water

The digestive process can be improved when we aim to consume between six to eight glasses of water a day. In cases of diarrhea and dehydration, drinking plenty of water replenishes the loss of body fluids.

7. Yoga and meditation

Yoga is a form of low-impact exercise that is very effective in lowering the stress hormones in our bodies. It also encourages the release of feel-good hormones or endorphins, thus decreasing anxiety and improving mood.

Similarly, meditation is also an effective tool for improving gut health and mental health connection. It gives you a sense of calm, peace, and balance and benefits your emotional and physical well-being.

8. Seek help

A therapist having expertise in managing chronic anxiety can be consulted in some serious cases.

CONCLUSION

The gut health and mental health connection is a two-way process and is responsible for our overall health. Therefore, we must make efforts to maintain a healthy gut and mind and see if they are collaborating with each other.

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Role of Fruits and Vegetables in Healthy Living and Longevity

In this fast-moving world, we are focused on getting everything in a second or two, including the food we eat. This comes with a cost to our health and decreases our life expectancy. When we draw away from nature and consume canned and preserved food we put ourselves in danger. Many people lose their lives due to sudden health problems and conditions. It has been reported that around 2,000 young people die of sudden cardiac arrest each year. This includes kids from the ages of 8-10. Giving up on a healthy lifestyle is giving up on yourself. Maintaining a healthy lifestyle by intaking more fruits and vegetables and cutting down on bad calories will help increase your health and longevity. In fact, fruits and vegetables play an important role in achieving a healthy life and longevity.

Importance of fruit and vegetable:

Fruits and vegetables play an important role in overall human health. They provide the valuable micro and macronutrients that are needed by the body to function. Minerals and dietary fibers help to keep the gut in good health. Eating the right amount of fruits and vegetables, and following a calorie deficiency diet, rather than having junk, may help in healthy weight loss. Consuming 2 types of vegetables and 5 types of fruits on a daily basis helps to achieve all the phytonutrients that are needed for better functioning.  In a report released by the CDC (Centers for Disease Control and Prevention) only 9% of adults intake the standard amount of vegetables and 12% of adults intake the standard amount of fruits.

About 10% of premature deaths occur due to insufficient eating of fruits and vegetables. Having a healthy life and longevity are interdependent. There are no specific methods or rules for it. When you eat right, having five servings of fruits and vegetables will help you get enough nutrients, minerals, and vitamins which increase your health and thereby achieve anti-ageing and longevity. Eating fruits and vegetables also help in the prevention of chronic diseases. Here are some more benefits of eating fruits and vegetables.

Benefits of Fruits and Vegetables in Health and Longevity

1.  Reduce Obesity:

The health benefits of fruits and vegetables help in maintaining a healthy weight and may accompany healthy weight loss when paired with a good amount of physical activity. Since they are rich in fiber, they prevent you from craving more food and overeating. Fruits like grapefruit, stone fruits, melons, kiwi and berries and vegetables like green peas, sweet potatoes, and broccoli are low in calories contributing to weight loss. Maintaining the ideal body weight will prevent further risks contributing to longevity. They also reduce cholesterol and improve blood pressure thus leading to a healthy lifestyle.  

2.  Cardiovascular diseases:

There was enough evidence to prove that the right amount of intake of fruits and vegetables can lower the risk of cardiovascular diseases. An individual who consumes more fruits and vegetables is at a lower risk of coronary heart disease than the ones that don’t eat the recommended amount. The benefits of eating fruits and vegetables like green leafy vegetables such as spinach and kale are loaded with antioxidants and are a good source of Vitamin K which is responsible for proper blood clotting and protects the arteries. Berries like raspberries, blueberries, and strawberries have the essential nutrients to protect the heart against any type of heart-related disease. Consuming different types of fruits and vegetables a day rather than sticking to a particular one can increase health and longevity too.

3.  Blood pressure:

Fruits and vegetables are important to treat hypertension as they have almost no or low-fat content which helps in managing hypertension. Hypertension is one of the critical factors that can lead to the following conditions: strokes, kidney failure, and heart attack. Citrus fruits, swiss chard, carrots, celery, and tomatoes have enough Phyto compounds and nutrients to manage blood sugar and cholesterol-lowering hypertension.  Hence following a vegetarian diet along with low-fat dairy products can reduce hypertension or blood pressure.

• The foods above (pumpkin seeds, beans, lentils) are not fruits and vegetables, thus they needed to be deleted for the consistency of the blog post.

4.  Cancer:

Consuming fruits and vegetables can prevent cancer and contribute to achieving better health among cancer patients. Fruits like apple, kiwifruit, green grapes, orange (any kind of citrus fruits), broccoli, and vegetables mainly belonging to the Cruciferous family help in fighting cancer as they are loaded with antioxidants that helps in the prevention of cancers by fighting against reactive oxygen species (ROS). Fruits and vegetables contribute to healthy living by preventing certain types of cancer like mouth, esophagus, and stomach cancer. 

How do I escalate fruit and vegetable consumption in life?

Be colorful: Being colorful matters! Think of a bowl with only greens and now think of a bowl that is with carrots, cabbage, apple, and grapes. The importance of fruits in the body comes by mixing a wide range of colorful fruits and eating a variety. Taking different types of fruits and vegetables makes consumption easy as the first thing we do before tasting anything is to see it. Studies show that visual taste plays a key role in liking or disliking food.

Check your fruit and vegetables: Try to eat different fruits and vegetables. Don’t follow up a routine and stick only to your favorite ones. Try new fruits and change the combinations alternatively. Knowing the benefits of fruits and vegetables will help in increasing the intake of different nutrients.

Smoothies: One of the most efficient and convenient ways for those who don’t like to eat fruit or vegetables is smoothies. Have a blender and know which combinations taste the best. Blend your fruit or vegetables with a lot of spinach and consume them. This method helps in increasing the intake of fruits and vegetables, even in kids. Spinach will taste better when they are added to smoothies too!

Make a meal: There are plenty of recipes with fruits and vegetables! Explore different fruits and vegetables, and try creating a meal with them. Having fruits and vegetable sticks as snacks can also help increase the consumption of fruits and vegetables. It also lowers the intake of cholesterol-rich snacks. Consuming fruits and vegetables will not only increase health and longevity but also help in relieving stress, maintaining mindfulness, and increasing concentration at work. When you intake them in the right amount, your daily intake of vitamins, minerals, and fiber is met. The benefits of fruits and vegetables in the human diet helps in lowering-cholesterol levels and low calories help in achieving a steady mind and body. It helps in maintaining a healthy life balance and defends against diseases. Feasting on them reverses ageing and increases the life span as they are rich in antioxidants and other compounds that help in fighting age. Hence, consuming more fruits and vegetables is as important as taking care of your external self.

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