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You are here: Home / Archives for Varsha Kariya

Varsha Kariya

5 step approach to a self-care routine

April 20, 2021 by Varsha Kariya

Self-care is essential for our health. Adequate self-care is required to be the best version of yourself. It is a practice that you enjoy doing.

What is Self-care?

Nourishing yourself is self-care. It may be physical, mental, and emotional. You must take care of your mind and body if you want it to run efficiently. You need to know how much physical activity you are doing.

Similarly, the way you think greatly affects your psychological well-being. Mental self-care helps you to stay mentally healthy. Emotional self-care includes coping skills to deal with uncomfortable feelings. It helps you acknowledge and express your feelings regularly.

Self-care can be taken in different forms. Here are few things which you can practice:

  • Learn a new hobby
  • Exercise
  • Cooking/baking for yourself
  • Express your feelings to the friends/family members
  • Taking a walk/stroll outside
Develop a new self-care hobby
Develop a new hobby

Here is 5 step approach towards self-care routine:

Understand your needs first

Self-care is pampering yourself. It is about meeting your needs. Before you start any activities, think about – what needs are to be met? What do I need right now?

This will help you to understand your basic needs. Instead of practicing a random self-care routine, you can exactly know what your need is and fulfill it straight away.

Create a schedule

The common reason for not involving yourself in self-care is lack of time. People who are struggling to engage in self-care often say “I don’t have time”. The remedy is to make time.

You know your daily schedule. Find a gap in that and add self-time and stick to it. If you find even a 10 min gap, utilize that for taking care of yourself by relaxing or taking deep breaths.

Have your Self-Care Schedule
Have your Self-Care Schedule

Prioritize

Whatever we do with our time is a choice. Usually, our priorities are not aligned with what we actually need. You have to fit self-care into your schedule on priority even though you are busy. Be it time for exercise/meditation, saying no to certain commitments, or your hobby time, you can fit these into your weekly routine if you prioritize.

Set the boundaries

You have to set boundaries about what you are and what you are not willing to do. Take a break from the busy schedule. Take some time off. This will rejuvenate you. The world will be the same when you return. You will be in a better position to deal with the challenges of the world.

Evaluate and practice regularly

Self-care is beneficial when you practice it regularly. Engage yourself in some kind of activity every day for at least 10minutes. This will be more helpful for you than the one that takes two hours once a month.

Evaluate the positive benefits that you gain through self-care. Reflect on your actions. If those have a positive impact on your health, then continue doing so.

Finally, self-care is not selfish. It is not a luxury as well. It is vital for your mental and physical well-being. Check out the Joyscore App to learn more.

Filed Under: Life

World Health Day – Let’s Create A Healthy World For Everyone

April 6, 2021 by Varsha Kariya

World Health Day is an initiative by the World Health Organization (WHO) to raise awareness about the overall health and well-being of people across various countries in the world. It is celebrated on the 7th of April every year. Its purpose is to create awareness of a specific health theme to highlight priority areas of concern for the WHO.

World Health Day is celebrated to mark WHO’s founding. WHO held the first Health Assembly in 1948. This Assembly decided to celebrate the 7th of April each year as World Health Day with effect from 1950. 

Over the years, this has thrown light on important health issues such as diseases, maternal health, and child care. Its focus is to create worldwide attention on these important aspects of global health. The WHO puts together regional, local and international events which are held on this day related to the specified theme.

Each year focuses on different themes. The theme for 2020 was ‘Support nurses and midwives. People around the world spent the day thanking these frontline workers battling the COVID 19. 

The theme for 2021 is ‘Building a fairer, healthier world’. Most of the countries have experienced rapid economic growth, migration, and urbanization. It has created better lives for some and most are left behind. The COVID-19 pandemic has pushed more people into poverty, food insecurity, reduced chances of better healthcare facilities, and social and gender inequalities.  People across the world have less or no access to safe environments, clean air, and water. This has led to unnecessary suffering and deaths which has harmed economies and society. 

This is quite unfair, but preventable. 

“WHO is committed to ensuring that everyone, everywhere, can realize the right to good health.” 

WHO is seeking the support of world leaders to ensure that everyone has living and working conditions that are conducive to good health. It is urging leaders to track health inequalities and ensure that people have access to quality health services when and where they need them. 

What can you do?

As you know, celebrating World Health Day is important. A small contribution from you can make a big difference to the people around the world. Each one can take a hand in improving the overall health of the world. Just start with yourself, your family, and your community. 

Self Care for Better world Health
Self Care for Better Health

Here are some steps you can follow:

  • Be a volunteer and know about this year’s theme
  • Raise awareness about this important issue by planning activities in your community or near your house. Spread the news of the importance of health and threats associated with being unhealthy. 
  • You can organize fundraisers to support local clinics and other public health centers.
  • Do this every year
  • Be a part of promoting global health all around. 
Community Health Camp
Community Health Camp

Take care of yourself too!

You can take some extra steps to care for your health. On this day, try to get a gym membership and start going regularly. Start a healthy diet or regular exercise. Make a resolution to have nutritious food and to walk every day. Download the Joyscore app to get more tips on being healthier and happier.

Filed Under: Life

Being Fit Can Contribute To Happiness

March 23, 2021 by Varsha Kariya

“Fitness is my life. Happiness is my prize”

Fitness is you being physically fit and healthy. A small number of workouts every day can have an immense effect on your happiness. It is known that people who exercise regularly tend to be more cheerful than those who never exercise. Exercise improves your general mood, supports the immune system, and improves the quality of your sleep.

Here are a few ways exercise can make you a fit and happier person.

  • Daily exercise acts as a remedy for stress and anxiety. A good amount of aerobic exercise acts as an antidepressant. Even a 10-minute walk can be effective in reducing stress. Exercise helps you to pump more blood and oxygen through your body, relieving tense muscles. Thus your body relaxes, and your mind follows.

Moreover, exercise allows you to have some quiet time. It helps you to come out of negative thoughts that feed depression.

  • Regular exercise increases Endorphins. These act as natural pain killers and reduce discomfort and enhance pleasure. Dopamine, a pleasurable habit-forming hormone, is also released by physical activity. It helps to motivate you to take action and work towards things that make you feel good.
Be active, be fit
Be Active, Be Happy, Be Fit
  • Exercise acts as an energy booster. It strengthens your mental resilience and neutralizes the release of stress hormones. It improves your immunity by circulating white blood cells faster throughout your system and helps in fighting diseases. 
  • Get better sleep by regular exercise. It helps you to regulate your sleep patterns. Keep in mind that too many workouts in the evening may energize you too much before bedtime. Instead, try Yoga or gentle stretching to improve the quality of sleep.
  • Exercise boosts memory and mental capacity. Studies show that exercise increases memory capabilities. So, start a great workout and remember those happy events and memories.
  • Exercise helps to boost your confidence. When you workout, you are doing something challenging along with others. This gives you a sense of accomplishment.

You can be more productive at work if you make time for regular exercise. It can be noted that when you do well at your job, you are generally a happy person.

  • More exercises lead to having a better mood. According to research, just 20 mins of exercise makes your mood better for at least 12 hours. Source. You will feel more energetic throughout the day, have sharper memories, sleep better at night, and feel relaxed. You will be positive about yourself and your life.
  • Exercise can also help you to build resilience. It helps you to cope with the challenges in your life in a healthy way rather than resorting to alcohol and drugs.
  • Enjoy the outdoors – It is always nice to go out for a walk outdoors. Outdoor fitness makes you feel more revitalized and energetic. Group walks and group workouts de-stress you more than strolls alone. Working out and being around with friends/partners generally make you a happier person.
Happy and Energetic After Exercise
Happy and Energetic After Exercise

Regular exercise remodels your brain by prompting new brain cells and changes the brain chemicals that contribute to positive emotions. Exercise improves health. The feeling of being healthier might make you feel happier.

Be Fit. Inspire others. Share Happiness

Download the Joyscore app for more information on leading a healthy life.

Filed Under: Body

Regular Sleep, Healthy Future

March 9, 2021 by Varsha Kariya

Regular Sleep is an important part of your daily life. Adequate sleep is required to maintain optimal health and well-being. Sleep is as important as regular exercise and a balanced diet. It is one of the pillars of your health. Getting regular and optimal sleep every day has its own benefits.

World Sleep Day is celebrated on March 19, 2021. The slogan for this year is ‘regular sleep, healthy future’. 

Effects of lack of sleep on your health

Sleep deprivation alters your brain activity. It affects your performance and productivity. It is one of the risk factors for obesity. It leads you to eat more. The duration of sleep has many health risk factors. There is an increased risk of heart disease and stroke if you sleep less than 7 hours per night. There is also a heightened risk of diabetes and high blood pressure. Poor quality of sleep is also linked to depression and long-term body inflammation.

Why do you require a good and regular sleep?

Here are some of the reasons why good and regular sleep is important for you:

Health benefits

Sleep has a host of health benefits. It lowers the risk of heart disease and reduces inflammation. Good sleep helps the body fight off infection. As the body heals during sleep, you can have more energy, better coordination, and better overall health.

Regular Sleep Keeps you Energetic
Regular Sleep Keeps you Energetic

Improves productivity

You can sharpen your brain’s ability to learn and preserve information by having a regular sleep. Sleep improves your concentration and lowers the feeling of burnout. It improves problem-solving skills and enhances memory. 

Improves immune function

Regular sleep boosts your immune system.  When you are asleep, your body takes time to rest and recover. It heals the damaged cells and helps to recover, thereby rebooting your body. 

Prevents depression

Sleeping disorders such as insomnia and obstructive sleep apnea cause depression. It is estimated that 90% of people with depression complain about sleep quality. Thus getting a good night’s sleep can be an important part of your plan to manage depression.

Lower weight gain

People with sleep deprivation tend to eat more, which leads to obesity. A good sleep calms down your body and helps a person to consume fewer calories.

You can be emotionally intelligent

Adequate sleep will lead to improved mood and healthier emotional well-being. It is the key to build emotional intelligence. It helps us manage our emotions, builds empathy, and sparks creativity.

Regular Sleep Helps You Think Positively
Regular Sleep Helps You Think Positively

Tips to have better and regular sleep

  • Have a comfortable bed and cool room
  • Reduce caffeine intake after 5 PM
  • Take a walk after your dinner
  • Avoid taking an afternoon nap if you have trouble sleeping at night.
  • Finish your daily chores and dinner by 8 PM
  • Avoid binge-watching TV/videos.
  • Avoid fights and arguments with anyone before bedtime — makeup with them before going to sleep.

Sleep is often neglected as a part of our routine. It is an important component of your overall health and well-being. It enables the body to repair and be fit and be ready for the next day. 

Sleep regularly and have a healthy future. 

Have trouble sleeping? Try tracking your sleep with the help of the JoyScore app. The app can also help you lead a healthy and quality life. Download the app now.

Filed Under: Mind

Why Are Women More Stressed?

March 2, 2021 by Varsha Kariya

In today’s fast-paced world women are prone to more stress and anxiety. They are generally more stressed than men. The stress level will be different for women in various life stages. The challenges with menstruation, pregnancy, postpartum, and menopause can affect women’s mental health.

What is stress?

Stress is a stage in which the human body reacts to a change/challenge. It can be short-term or long-term. Women are more likely to have more mental stress which is caused by depression and anxiety. The most common symptoms of stress are headaches and an upset stomach.

What are the aspects that cause stress?

Women can feel stress or be anxious about many different things. Simple situations such as getting stuck in traffic or an argument with the spouse or even deadlines at work. Some of the causes for long-term stress are financial worries, family/marital problems, discrimination, and traumatic experiences.

How does stress affect women?

Anxiety/Mental stress among women can cause trouble sleeping and a weaker immune system. Here are few other ways that anxiety affects women.

Health problems

Women are more worried about their family’s health rather than their own. When they are worried, they are prone to headaches and migraines. Women are more likely to have an anxiety disorder, panic disorder, or obsessive-compulsive disorder. 

High-stress levels also increase blood pressure and heart rate. An upset stomach is the common result of short-term stress. Also, irregular periods can cause stress in women.

Family and personal issues

Stress also affects the sex life of women. They tend to have a lesser sex drive and are distracted during sex. For some, not being able to get pregnant may cause stress. Family issues such as domestic abuse, arguments with the family, worries about children also affect the mental health of the women. Some women share these problems and seek a therapist for help but some do not. They suffer mentally, which also affects their both mental and physical health.

Obesity and body images issues

A hormone called Cortisol causes a woman’s body to store fat because of stress. A negative feeling about the body image can put women into a stressful condition which may cause eating disorders and depression. They feel pressured because of unrealistic social and cultural beauty ideals. As a result, they are more likely to develop unhealthy thoughts about their own body.

How to manage stress?

Take time for yourself – Set aside some time for yourself to meditate and exercise. This will help you to relax and make you feel less tense. Take deep breaths, listen to music, read a book, play with the children, or just take a stroll around. All these activities make you feel relaxed. 

Self Care-Self Love to boost mood
Self Care-Self Love

Healthy diet – Eat nutritious food such as fruits and leafy vegetables than high sugar snacks.

Eat healthy to reduce stress
Eat healthy to reduce stress

Good sleep – Sleep at least 7 hours per day

Talk to friends/family – Open up your anxiety and stressful thoughts with your friends and family. They will definitely provide you help and support to reduce stress levels.

meeting Friends reduces stress
Meeting Friends Reduces Stress

Get professional help – A therapist can help you control your emotional outbursts. Seek a doctor who can give you counseling and prescribe you antidepressants, if necessary.

Don’t deal with unhealthy ways – Smoking, drinking too much, using drugs, or overeating does not let you cope with stress; instead, it causes more harm to your body.

To conclude:

It’s the need of the hour for women to prioritize their mental health by meditating, getting ample sleep, and other healthy habits. The JoyScore app can help you. With JoyScore, you can enhance your living and lead a joyful life. Give it a try. Download the app now. 

Filed Under: Life

How to create your own path of happiness

February 11, 2021 by Varsha Kariya

Happiness is what every human desire and deserves. Happiness is a state of mind. This is not something or someone can give us but it is created within ourselves. A survey has highlighted that you are in control of your happiness or at least up to 40% of it.

Being happy makes you more relaxed and energetic. It is good for your mind and body. Try to find happiness in the pettiest thing in your life and you will be grateful for that.

Here are few steps on how to create your own path of happiness:

Enjoy everyday

Enjoy the little things that you do every day. You will be busy with your day to day life, but spare some time to reflect on what you have accomplished. Thank God for your life. Try to enjoy that favorite cup of beverage or that small stroll that you take outside.

Do what you love

YYou will be satisfied only if you do what you love. The only way great work can be done is by loving what you do. This kind of person tends to be more productive and live a happier life.

Do what gives you happiness
Do What You Love-Take Time Out For Your Hobbies

Today is awesome and think of good for the next day

“ Yesterday is history, tomorrow is a mystery and today is a gift. That’s why they call it a present.”

You have 24 hours to live in the way you want to live. You can figure out each day is a perfect day and only you have the power to do so. Be positive and always think of the good that is going to come tomorrow.

Have a good self-esteem

Show yourself some love. Become selfish, take care of your body. Eat nutritious food, exercise, and get a massage. It is nice to help others but do take good care of yourself too. You can do whatever soothes your mind. Perform all the tasks that keep you energetic and create a positive mindset. Invest yourself in experiences that make your life expansive.

Remember – No one is perfect

Don’t look for perfection. You are unique. Stop comparing yourself with others. Accept yourself as you are, your life would be just amazing and more peaceful. Start creating your own value. This will build the confidence and ability to stand on your own.

Spend time with friends/family

A study has shown that 6-7 hours of socializing daily results in the highest level of happiness for people.  Your friends and family can bring out the best version of you. Have quality friends who inspire you. Spend time with your family. They are always the backbone of your happiness and support you for your new levels in life. 

creating happiness with family
Spending Quality Time With Family

Stop worrying

Life is full of opportunities and endless possibilities. Change is constant. Don’t waste your time about worrying things/events which you have no control. There is no guarantee of 100% success. Move away from your comfort zone. Embrace the uncertainty and be ready to take the risks. This is what life is about.

Choose happiness as your underlying feeling. Know that your goals and your actions are fueled by happiness. It is YOU, who can create your path of happiness. JoyScore can help you pave the path. It is a self-improvement app that helps you develop healthy habits and self-care routines to increase your joy & happiness. Give it a try today.

Filed Under: Life Tagged With: enjoyeveryday, happiness, happinesspath, self-esteem

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Dr. Bob Singhal

Professor Bhupendra 'Bob' Singhal, has taught creativity by joy and right brain thinking, a renowned international architect, won major design competitions, has over 70 awards, publications, media mentions and served as President of the American Institute of Architects South Bay. In 2011, in his book Joy in Health and Happiness: Your Optimal Path to Success, Professor Singhal wrote about the transformative power of joy and helped readers learn to enhance their daily experience of it.

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