Dikshi Gupta

Let go”- The Right Way to Shrug off that Stress

“LET GO” is a word of wisdom used by many successful and mindful people. However, when it comes to people, a certain responsibility, behaviour towards someone, or sticking to beliefs, it can be hard to let go, resulting in stress and anxiety. The word “Let go” feels annoying for most. But letting things go allows for peace and mindfulness to enter our minds and heart.

The word “stress” puts people under pressure. Stress isn’t always a bad thing. Stress can increase alertness, lead to the growth of stem cells in the brain, and uplift performance. When you work hard meeting deadlines, when there is a serious responsibility, and you handle it well, these are all positive stresses. Positive stress can help people. However, when stress becomes chronic or extreme, this is when stress becomes negative. has a huge impact on mental health. Let’s learn how we can learn to let go of negative stress. 

The best act of courage and revenge is knowing when to let go and set yourself free. 

5 WAYS TO SHRUG OFF & RELIEVE STRESS BY LETTING GO

Acceptance

Acceptance is one of the key ways to let go of stress. Without acceptance, it is not possible to move forward. Acceptance is not easy, mainly because there are a lot of emotions involved. It is one of the ways how you can reduce stress. It is also important to accept both the situation and your feelings. Sometimes, you accept that your situation cannot be changed, but you hide your emotions and keep going back or pondering over them. This is not helpful.

If you did a butch job on something and people are talking about you, the first way to start to heal is by accepting that you could have done better. Once you do this,  you are halfway to letting go of stress. Letting it go and focusing on the next step to rectify it is important for the mind and body. This same applies to relationships. Accepting people as they are and not putting up with others when that relationship is hurting you is important. Maintain distance from people that don’t deserve you. Putting you first in everything is not selfish but an act of self-love. 

Meditation & Mindfulness

Practicing meditation and mindfulness is another way how you can release stress. Just sit in place for a few minutes, don’t think too much, allow your thoughts to come to you, and when you are aware of them, just let them slide out of your brain. Just breathe in and out, be aware of your situation and let things go one by one. 

Mindfulness is another way of letting go of actions that hurt you, negative words people said to you, and the negativity that you may have when you allow these thoughts to remain inside of you. Nothing is permanent. Allowing your thoughts to flow while breathing rhythmically will help you to let go. Spending a few minutes of meditation and mindfulness when super stressed can help to relieve stress quickly and immediately.

Be Present

Too many people in this generation are living in the past, or the future and the present is absent. You can get so worried about past relationships, work ethic, mistakes, or things, that your present becomes absent. You can get so concerned about your future that you forget to take action today. Remember that past mistakes don’t define you, and the future lies in what you are doing today. Don’t daydream about the future, and don’t neglect your duties in the present by dwelling in the past. Everyone has their journey and story; you are exactly in the right place and at the right time; keep pushing yourself day by day, and you will be a better version of yourself.  If you can clearly picture this, everything becomes easy. Be grateful for the mistakes you made because you learned something from them, let people go because you found your worth, and don’t let work define you. Live by counting your minutes and not years. Being at present helps to relieve stress and anxiety.

Have no Control

Having no control means not controlling situations, people, or behavior that you know cannot be changed. Often, you want people to behave a certain way or things to be done in a specific manner. You have your own catalogs, and when things take a slight turn, you overthink and are not able to accept the imperfections. Stop having a controlled attitude on the things you cannot change and turn your focus on how you can react to them. This often helps to reduce stress from work.  If you don’t react to certain things, it becomes easy to let go. Focus on how you can make yourself joyful and happy by learning to let go of things you have no control over. 

“Sometimes all you have to do is let go of the strings to fly”

Be You

Being you and accepting yourself is one way to let go of people’s perspectives about you and your relationships. You don’t have to like something that others like. You don’t have to change yourself because a friend, parent, or partner doesn’t like the way you are, and you don’t have to listen to people say your ideas are just a dream. Stop sculpting yourself the way people want you to be. You are your own sculpture who has the heart to let go of the love that you thought you couldn’t live with, Accept the things you can not change. You will let go of people’s perspectives and the stress that comes with them. This simple factor helps to reduce depression and stress at a higher level.

What does letting off that stress do?

• Letting go of things can help you reduce stress and overthinking.
• It helps you to be a better human. 
• To tackle situations easily.
• To have an open mind.
• Increases the range of acceptance.
• Helps the brain function and physical functions.
• They allow you to manage and may help you find a cure to stress
• Helps you feel relaxed and, more importantly, allows you to live in peace.

By following these simple steps, you can lead an exquisite life by moving towards your goal and letting go of all the stress

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Alkaline Foods List – All That You Need To Know

The pH level indicates how acidic or alkaline something is.

• O is very acidic
• 7 is neutral
• 14 is extremely alkaline

Different organs of our body possess different pH levels based on their functioning. However, it is important to maintain a more alkaline pH in our bodies to stay healthy. Therefore, when there is more acidic pH, it has to be controlled to improve the body’s wellness which is often done through the detoxification process. In this process, you need to change your diet and go for healthy options, which are mainly plant-based foods.

An acidic pH is often seen in individuals who prefer fatty and sugary foods, along with those who are into substance abuse. These groups of people are found to suffer from extreme vitamin deficiencies and malnutrition. Therefore, including alkaline foods listed in your diet plan will reintroduce essential vitamins, minerals, antioxidants, and other vital compounds in your body. The alkaline diet also promotes brain as well as body recovery. Following the alkaline foods, the list promotes our body’s immunity by avoiding health risks like obesity, diabetes, respiratory diseases, infectious diseases, and cardiovascular complications.

ACIDIC pH

People with a pH less than 7 often eat all the restricted foods that make their blood and urine acidic. This high acidic effect restricts their body from maintaining proper pH balance, and consequently, the minerals from their bones and muscles are extracted. This leads to problems like kidney stones, chronic pains, anxiety, depression, decreased bone density and increased muscle wasting. Hence, you need to learn about the foods that drop your pH level and cause health issues. Some such foods are:

• Fatty meats
• Dairy products like cottage cheese, milk, yogurt
• Refined grains like white rice and bread
• Processed foods like salami, bacon, cold cuts
• Alcohol and drug abuse
• Artificial sweeteners and excessive caffeine
• Soda
• Walnuts and peanuts

All these foods are not that bad if taken occasionally or in combination with the alkaline foods list. For instance, adding peanuts to your green salad will not harm you in any way. 

ALKALINE DIET

An alkaline diet is a healthy option when it comes to detoxifying our bodies. It encourages the intake of fruits, vegetables, and plant foods and restricts the consumption of processed junk foods. Thus, an alkaline food helps counter the risk of acidity and acid refluxes and proves cooling for the tummy. We can follow these healthy tips to effectively enjoy the benefits of the alkaline diet.

• Plan your meals and snacks so that you do not consume the forbidden items out of hunger.
• Keep your meals regularly and on time.
• Improve intake of vitamins and minerals.
• Reduce consumption of excessive sugar and caffeine.
• Stay hydrated.

There is no specific meal plan to follow an alkaline diet, but we can use the foods from the alkaline foods list when preparing any meal or snack. The following are alkaline foods that are good for the human body.

1. Green leafy vegetables

Green leafy vegetables like spinach, lettuce, celery, cabbage, and mustard greens should be a part of our regular diet regimen. These veggies are rich in vitamins A, B, and E, folic acid, and minerals like iron, calcium, and phosphorus. Thus, this helps improve the normal functioning of our body, along with boosting immunity.

2. Cauliflower/broccoli

Vegetables like cauliflower and broccoli are very essential in maintaining the equilibrium between the acidic and alkaline pH of our body. They are the best sources of vitamins A, C, K, folate, and phytochemicals. Therefore, these veggies are very beneficial in reducing inflammation and even preventing the risk of cancer.

3. Root vegetables

Some root vegetables that help maintain the pH balance are sweet potatoes, beets, radish, turnips, and carrots. These are the source of soluble and insoluble fiber, which promotes the growth of good gut bacteria and lowers high levels of cholesterol. Hence, they help reduce the risk of heart disease and bowel cancer.

4. Citrus fruits

Citrus fruits have always been believed to have an acid effect on our system. But surprisingly, they are known to be the best foods on the alkaline foods list. Fruits such as lemon, sweet lime, and oranges are great sources of vitamin C and help relieve problems like heartburn and acidity.

5. Nuts

Eating a handful of nuts daily helps regulate blood sugar, improve heart health and manage weight. They are healthy sources of fats and exhibit an alkaline effect on our bodies. Almonds are considered to be the most alkaline of all nuts when consumed raw and unsalted.

6. Tofu

Milk and milk products are acidic in nature and so can be replaced with soya milk and tofu, which is a substitute for paneer. Tofu is made of soya milk and has an alkaline effect on our system, thus preventing acid reflux.

7. Mushroom

This fungi veggie is again alkaline in nature and is recommended by health professionals for people suffering from acid bouts and acid refluxes. Out of all the mushrooms, shiitake mushrooms are considered to be the most alkaline, with a pH level of 8.0.

8. Brown rice

Brown rice is whole grain rice as it retains the bran and germ layer. Therefore, it is more nutritious than white rice as it is higher in fiber, magnesium, and other nutrients. Other than its high nutrient value, brown rice also offers an alkaline effect to our system. 

9. Coconut oil

Coconut oil is one of the alkaline foods which help the body maintain its normal and healthy pH balance. Coconut oil has a pH of 7-8, which is one of the reasons why it benefits our oral health and helps heal cavities also. 

10. Sea salt

Sea salt has a pH level of 7.5 once digested. Therefore, sea salt has alkalising property that helps in keeping bacterial and viral infections away. Moreover, this salt is also rich in essential minerals like zinc, iron, phosphorus, manganese, magnesium, potassium, and iodine.

11. Unsweetened fruit juices

Drinking juices on a diet are considered to be part of a well-balanced diet. But when we are focussing on alkaline drinks, apple, grape, and orange juices are considered.

12. Raw garlic and onions

Raw garlic has anti-inflammatory properties that are high on the alkaline scale. Both white and red onions also have an alkaline effect which further increases when they are slightly cooked.

CONCLUSION

Drastic changes in the body’s pH level may be life-threatening. Hence, our lungs and kidneys have to work hard to maintain the equilibrium between acidic and alkaline. Eating more foods on the alkaline foods list will therefore assist our organs in raising the body’s pH levels. 

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Whether we want it or not, stress is a normal part of life. Stressful situations can include arguments with your partner or friends, financial pressure at home or work, or family issues affecting you, to name a few. With stress as a part of everyday life, we have become accustomed to dealing with the most common kinds of stress. However, this doesn’t mean there aren’t healthy ways to manage stress and balance emotions and thoughts when you feel triggered. Stressful situations come in all shapes and sizes. People react differently to different stresses at different times in their life. There are multiple factors involved in how someone reacts to stress and what long-term effects it might have on them. The following article outlines practical strategies to balance emotions and thoughts during Stressful Times. To learn more about finding balance in your life, please download Joyscore.

Balance Emotions and Thoughts During Stressful Times By Making Habits

People with certain daily habits are less likely to feel stressed out. These habits can be either positive or negative, but having one or two that you stick to can be highly beneficial. Commit to trying something new and see if it helps you feel less stressed. There are many other ways that can help you keep your stress level down. Examples include exercising, meditating, journaling, and cleaning up your diet. You can also incorporate more hobbies into your schedule, such as drawing, painting, reading, yoga, or music. Creating new habits can be difficult at first, but once you get used to it, then it’s easy to maintain.

Breathe

The best way to combat stress and panic is to practice breathing exercises. These can be done anywhere at any time but are especially useful when you are very stressed out. Breathing exercises can be as simple as slowly breathing in and exhaling out. You can also try breathing exercises that focus on particular parts of your body. For example, try breathing in slowly through your feet and out through your head or upper abdomen, followed by breathing out through your lower abdomen. When you are stressed about anything, focus on breathing slowly and deeply. It’s very effective. 

Talk Things Over with Someone You Trust

It is easy to get lost in your head’s negative thoughts and feelings when stressed. Doing so can cause you to overreact, overspend, or overdo things. Try talking things over with someone you trust. It can be anyone, like a friend, family member, therapist, teacher, or any other person you trust. If you are around people you trust and feel at ease talking to them, they can help you control your emotions during stress. Talk to them about how you feel stressed out and ask them how they see things. You may find that others see things in a different light than you do. Try to be open to other viewpoints and ideas and stay as objective as possible when you feel stressed out.

Be Curious About Your Body’s Signs and Symptoms

There are many signs and symptoms that can indicate stress in your body. These signs include a racing heart, a dry mouth, tense muscles, headaches, and more. Keep a careful eye on what your body is doing regarding signs and symptoms while under stress. If you notice a change in your body that you do not like, try to address it as soon as possible. If your muscles are tense and you notice that they are not relaxed, address this by stretching and relaxing them.

Help Others When You Can

If you can, try to help others. Whether volunteering your time or donating money to a cause you believe in, helping others can help you balance emotions and thoughts in your head. Helping others can help you to stay focused and on track. It can also help you to relieve stress that you may have been experiencing. There are other ways to help and control your emotions during stress too. You can volunteer at a local organization, donate items to charity, or help a friend who is in need.

Use Your Creative Side

Try using one or more of your creative outlets when you feel stressed. This can include drawing, painting, journaling, and or any other creative activities that you love to do. Use these outlets to help you to calm down, relax, and be more present.

Self Space: Do What Works For You

Everyone has different interests, likes, and dislikes. Try to figure out what you like. When your emotions are down, do the things you like. Some people watch a movie to change their mood and boost their emotions, while others listen to music. Each to its own. Next time you are stressed, remember your likes and dislikes and figure out what works for you.

The objective of distancing yourself from intense feelings is to ensure you are reasonably handling them. If you physically distance yourself from an aggravating circumstance, you may also create mental distance. You don’t want to block or block feelings entirely; instead, you’d prefer to distract yourself until you’re in a better position to deal with them. It is not damaging to distract yourself, but you ought to return to your feelings once they are once more suitable. Healthy diversions are only temporary. You may take a stroll, watch a funny video, talk to a dear one, or spend a few minutes with your pet, for example.

Try exercising and meditation every day.

You may use meditation as a method to balance emotions and thoughts. When you meditate, you are teaching yourself to sit with your feelings and notice them without condemning yourself or seeking to change them or eliminate them. With meditation, you increase your awareness of all feelings and experiences. It also provides other advantages like reducing stress and improving sleep. 

ConclusionStressful moments in life are not meant to be avoided. However, it is essential to remember that they are only temporary and that there are ways to manage them during hard times. Using the strategies outlined in this article, you can balance emotions and thoughts during stressful moments and avoid making bad decisions.

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Eating healthy is not only essential but is important for all age groups for a stress-free and active life. When we take a balanced diet fulfilling all the nutrient requirements, our energy demand is also taken care of. Other than feeling energetic, boosting immunity and controlling weight gain are also benefits of eating healthy.

Although taking care of your eating habits is important during childhood and adolescence, it should become a matter of concern as you age. Ageing brings a lot of changes in your body and life. This will therefore need an alteration in your dietary needs also. For instance, your grandparents would need fewer calories but enough nutrients in the same amount of food they consume. 

Timely and healthy eating of our seniors helps promote a positive outlook and emotional balance in them. However, healthy eating should not be confused with dieting and sacrifice; rather, it must be associated with enjoying fresh and tasty food with wholesome ingredients. Eating in the company of your friends and family will further encourage the aged to improve their eating habits.

Before knowing about healthy tips and tricks, we will come across the factors that make it hard for an older adult to eat healthy.

1. They may live alone or have trouble getting around due to medical problems or low self-esteem.
2. It may have become difficult for the aged person to cook or feed himself.
3. The sense of taste or smell may have been compromised with age.
4. Over time, medicines can also change your taste buds, dry your mouth, or reduce your appetite.
5. Restrictions to your income may change. Thus, not having enough money to consume a healthy diet every time may also become a problem. 
6. Some people also develop a problem with chewing or swallowing food as they age.

There are a number of ways that someone can help choose healthy food for older adults and improve their eating habits. 

1. Eat lots of nutrients.

• Fruits and vegetables – seniors must opt for plenty of citrus fruits and vegetables, which are a good source of vitamin C—for example, oranges, broccoli, tomatoes, bell peppers, tangerines, grapefruit, and strawberries.
• Whole grains like wheat, oatmeal, and brown rice are preferred.
• Dairy products must be taken regularly but choose only fat-free or low-fat milk and cheese. Soy milk is also a good choice as it is rich in vitamin D and calcium.
• Those who are non-vegetarians can include seafood, lean meat, and eggs in their diet but prefer plant-based foods whenever they can.
• Beans, nuts, and seeds must be taken in routine.

2. Avoid eating calories

There are a lot of foods and snacks that are high in calories but few in nutrients, such as chips, candies, baked foods, soda, and alcohol. Thus, they can give you the feeling of fullness and not let you enjoy the benefits of eating healthy.

3. Consume low cholesterol and fats

As per medical professionals, an elderly’s total cholesterol intake must be below 200 milligrams. Therefore, avoid intake of saturated and trans fats. Some foods with unhealthy fats are:

• Processed foods and meat like ham, bacon, salami, biscuits, pastries, etc.
• Deep-fried fast foods are not good for their gut.
• The skin of chicken and fat of meat.
• Ghee, coconut oil.
• Take away foods like pizza and burgers.

4. Stay hydrated

With age, some people tend to lose their sense of thirst and need to be mindful of their drinking habits. Some medicines may also require the consumption of plenty of water. Moreover, water is essential for the digestion and absorption of nutrients along with the proper excretion of waste.

5. Remain physically active. It will help increase your appetite. Go for a walk or jog every morning.

6. If you are tired of eating alone, try inviting your friends and family over to cook together.

7. If you have trouble swallowing due to some health issues or medicinal side effects, check with a health professional. Drinking water with your meal may also help.

8. Visit a dentist if you are having trouble chewing.

9. Add color or texture to make food more interesting if one has lost the sense of smell and taste.

10. Visit an occupational therapist or hire a household help if it is hard for you to cook at an elderly age.

BENEFITS OF EATING HEALTHY AS YOU AGE

Healthy food for older adults is rich in nutrients, helps in the proper functioning of your body, and lets you enjoy a healthy lifestyle. Therefore, a healthy diet will help you compensate for the nutritional deficiencies and reduced organ functioning that come with growing age.

1. Supports digestion

As you age, your stomach becomes sensitive to a lot of foods that were earlier easy to digest. You may no longer be able to eat spicy and fried foods without feeling heartburn and indigestion. Therefore, a healthy diet will support your digestive health through probiotics, prebiotics, and good hydration. Along with proper absorption of food, problems like constipation can also be avoided by maintaining bowel health.

2. Improves immunity

When your digestive health functions properly, the body’s immune system also improves, and your body fights better against infections. We can also list some immunity-boosting foods.

• Yogurt
• Spinach
• Broccoli
• Blueberries
• Green tea
• Almonds
• Citrus foods
• Ginger

3. Strengthening of bones

As we proceed with our age, our bones start to lose calcium. Hence, healthy steps must be taken to restore bone strength and avoid chronic conditions like osteoporosis. Here are Some foods rich in calcium and vitamin D are:

• Milk, cheese, and other dairy products
• Green leafy vegetables like broccoli, cabbage, and okra
• Soya beans and tofu
• Nuts
• Oily fish such as mackerel and salmon
• Eggs

4. Stronger muscles

Older adults must be encouraged to do strength training with light weights for muscle growth. However, eating healthy foods is the key to building strong muscles. Some such foods are:

• Meat
• Fatty fish
• Tofu
• Milk and cheese
• Beans and nuts, eggs

5. Keeps teeth, skin, and eyes in good condition

One common vitamin responsible for maintaining healthy skin, teeth, and eyes is vitamin A. Therefore, older adults must be encouraged to consume vitamin A rich foods like carrots, sweet potatoes, bell peppers, egg yolks, and fish. Some other essential nutrients may be calcium, phosphorus, vitamin C, and vitamin D.

6. Reduces the risk of heart disease, type-2 diabetes, and cancers

Nowadays, all these chronic diseases have become very common in individuals with growing age. Hence, tune up your diet by including foods that benefit your heart and other organs. Some healthy foods for older adults are fruits, vegetables, whole grains, nuts, fish, and vegetable oils.

7. It helps maintain a healthy weight.

Losing or maintaining weight does not require dieting or skipping meals. On the contrary, you must eat regular meals, including more fibrous foods, and drink plenty of water. This will control your weight without compromising on your energy sources.

8. Enhance brain activity and fill positivity

Focusing on eating fruits, leafy vegetables, fish, and nuts packed with omega-3 fatty acids improves their mental focus. This ultimately decreases the risk of chronic diseases like Alzheimer’s disease. Since vegetables are rich in antioxidants, they also help improve memory and mental alertness. The individual also feels positive as their mood and self-esteem are also boosted.

9. The secret to living longer

Your life span automatically increases when you tend to lower the risk of falling prey to deadly diseases. Therefore, leading a long and healthy life is the most important benefit of eating healthy.

CONCLUSION

Once we understand the benefits of eating healthy, as we age, we will become mindful of our eating habits at an earlier age. If we give ourselves a healthy start from midlife, i.e., 30’s; also, it would help us lead a healthy life in our older age.

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Most people do not consider drinking water mandatory to maintain their health. We tend to grab a glass of water only when we feel thirsty. Most of us are unaware of the fact that thirst is a sign of dehydration. Therefore, it is ideal to be mindful of how much water to drink daily. We should be drinking water every 2 hours, and every snack and meal should accompany a glass of water. As per scientific standards, about 15.5 cups (3.7 litres) of fluid daily is recommended for men and 11.5 cups (2.7 litres) daily for women. These values need to be raised when you participate in physical activities like sports or exercise.

A formula to calculate the amount of water needed by an individual in a day is as follows:

Water (in litres) to drink a day = your weight (in kgs)   0.033

For example, an individual weighing 60 kg must drink 2 litres of water as per the formula.

Therefore, it’s important to carry a water bottle to your job or any other place where access to water would be difficult. In some situations, the fluid requirement of our body can be fulfilled with other fluids like juices and coconut water. Now, let’s learn about some benefits of staying hydrated.

KEEP YOURSELF HYDRATED and enjoy these 10 benefits

1. Balances your body temperature

In hot weather, one tends to sweat a lot which is your body’s mechanism to prevent itself from overheating. As the sweat evaporates from the surface of your skin, it will make you feel cool, accompanied by a loss of fluids and minerals from your body. This ultimately raises the need to replenish the loss by drinking lots of water on hot days. Therefore, body water is also termed a thermal regulator. 

2. Supports digestion and prevents digestive problems

Water plays a vital role in helping your digestive system break down and processes the food you eat. Drinking water before, during, and after eating your meal is what you should practice. Water aids in almost all steps of the digestive process:

• Water is the main component of saliva. Thus, it helps to moisten your food making it easier to chew and swallow.
• Serves as the vehicle for enzymes that begin the process of breaking down the nutrients present in our food. 
• The nutrients derived from your food are then absorbed and passed to the watery environment of your bloodstream.

Water is also critically important when food has to be digested in the large intestine. The soluble and insoluble fibers that reach the lower bowel use water as a medium to add bulk to the waste and promote bowel movements. Thus, water is very beneficial to ease digestive problems like constipation and bloating. Bloating is the result of too much sodium and fiber consumed with inadequate water.

3. Treats kidney stones

Kidney stones have evolved as the most prevalent disease of all age groups. The building up of kidney stones adversely affects the functioning of our kidneys. Kidneys play an important role in maintaining water levels, filtering waste, and regulating blood pressure, thus contributing to an individual’s overall health. 

Drinking water helps in diluting the minerals and salts that can be responsible for making kidney stones. Scientific studies have shown that drinking as much as 1.8 – 3.6 litres of water daily keeps your urine dilute and prevents the formation of stones. It is important to know that the weather and your activity level also affect the amount of liquid you need to drink.

4. Improves workout

Keep yourself hydrated during your workout session, as it helps improve your performance. You should ensure you drink enough water before, during, and after the workout. Do not substitute water with any juices or sports drinks, as they contain excessive amounts of sugar, resulting in dehydration. How water helps in a workout?

• Before a workout – water acts as fuel for your muscles boosts your energy levels and helps prevent cramps. Staying dehydrated before you start your exercise will raise your core temperature faster, making your heart work harder than usual.
• During exercise – it is important to drink water during a workout as it will affect your energy levels. How much water you drink daily depends on how much you sweat and how long you exercise.
• After workout – drinking water post-workout will not only make you feel refreshed but also restore fluid levels and help muscles recover.

5. Boosts detoxification

Water enhances our body’s natural detoxification system. The harmful substances and wastes are removed from our bodies through urination, perspiration, and bowel movements. 

6. Improves brain performance

An individual’s memory, mood, concentration, and reaction time are all affected even by mild dehydration, as low as 2% fluid loss. Therefore, staying hydrated will improve your cognition, stabilize emotions and calm the symptoms of anxiety. 

Even headaches and migraines can be avoided if you keep yourself hydrated consistently. This is because these problems are also the result of fluid loss, which leads to the brain contracting away from the skull.

7. Reduce joint pain

When a person is severely dehydrated for a long period of time, symptoms like joint pains may occur. Our body fluids have a lubricating effect on our joints, and 70-80% of joint cartilage is estimated to consist of water.

If you keep yourself hydrated, then the gel-like liquid called synovial fluid continues to provide nutrition, shock absorption, lubrication, and cushioning in the joints. Therefore, friction in the cartilage reduces to allow smooth and sustained motion of the joints. Hence, be mindful of how much water to drink daily, as insufficient fluid will lead to less lubrication and the development of joint pains.

8. Helps in weight loss

Drinking more water aids in reducing and maintaining the weight of an individual. Some direct and indirect benefits of staying hydrated in a weight loss regime are:

•  Water makes you burn more calories. About 0.5 litres of water increases the amount of calories burned by an hour.
• Water intake before meals reduces the appetite leading to less calorie intake.
•  Replacing water with other beverages high in calories and sugar will also lower the risk of weight gain.

9. Keep yourself hydrated to enjoy hydrated skin.

Dehydration can also reduce the water content of the outermost layer of our skin, called the epidermis. This will result in your skin losing elasticity and feeling rough. Hence, drink an adequate amount of water to increase the blood flow to the skin, making it healthier. Here are some skin benefits of staying hydrated.

• Enhances skin elasticity
• Prevents skin problems like eczema, acne, and pimples
• Shrinks the skin pores
• Boosts skin glow
• Reduces fine lines and pimples
• Speeds up healing of sunburns

10. Reduces the risk of heart failure

Keep yourself hydrated, followed by a reduction in salt intake, as it will not only support your heart but also prolongs the risk of heart failure. Dehydration is also associated with cardiac fibrosis, i.e., hardening of the heart muscles, which may also contribute to heart failure.

HOW TO KEEP YOURSELF HYDRATED

1. Drinking a glass of water should be the first thing to do every morning
2. Set alarms as reminders to help you follow your 2 hourly drinking routines throughout the day.
3. Don’t miss your body’s signals, i.e., drink a glass of water whenever you feel thirsty.
4. Add calorie-free flavors if plain water doesn’t feel appealing every time.
5. Check the color of your urine. Clear or light-coloured urine indicates you are well hydrated.

CONCLUSION

Knowing how much water to drink a day will help properly function all your body’s organs and keep you healthy. Therefore, calculate the amount of water your body requires as per your weight, and do not substitute water with any other beverages.

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