Life

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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When the new year rolls around, many of us are eager to make a fresh start and set new goals for ourselves. Every year there is a rush to change a life by changing lifestyle. After all, everyone wants to become a better version of themselves. But before you know it, you’ll return to work after the holidays. This is when it can be tough to think about what you want to change in your life. At work, it can be easy to become lethargic and fail to achieve good new year’s resolutions. This is why good new year’s resolutions are a great way to kick-start positive habits in your everyday life. By setting strong resolutions, you’re making the conscious decision to prioritize self-improvement over temporary indulgences or trivialities. It signals that this is something you want to work on in the new year. So if you want some advice on how not to give up once you get going, follow and download Joyscore for a few helpful tips.

Make sure your resolution is realistic.

There’s nothing worse than setting yourself a lofty goal only to realize that you have no hope of achieving it. How are you possibly supposed to improve something you have no control over? Setting a too-lofty resolution will likely lead to disappointment, frustration, and a heightened sense of failure. This will likely only serve as a setback in your journey toward self-improvement. To effectively achieve your goals, we need to plan the process realistically. A great way to ensure that your resolution is realistic is to start small. Set your goal low—so that you can easily see it and achieve it—and then work your way up from there. In the Pomodoro method, 20% of all tasks affect 80% of all outputs in your life, so prioritizing tasks can help lessen the conflict. Identify the areas you need some modification in your life that are the most important and set targets or goals for better results. 

Set a deadline for when you’ll complete your resolution

It can be incredibly frustrating when you’ve been at it with your resolution for a while, trying to make progress, and then realize that you’ve been wasting your time. To avoid this is to set a deadline for when you’ll complete your resolution. You can do it in stages, and you can complete it by the time you reach your birthday of someone. Make sure you have a deadline in mind to see yourself achieving. If you’re trying to quit smoking, your deadline might be that you want to stop smoking altogether by the end of July. That way, every free hour you find yourself with has the potential to be used towards your goal.

Don’t skip meals or exercise right away.

You might be eager to make a fresh start with good new year’s resolutions, but it can be frustrating to start slow. If that’s the case, you should start with something easier to implement. For example, if you’re trying to make eating healthier a part of your resolution, try to cut out all refined sugar at once. Instead, start with something a little easier to see yourself achieving it. You could start by swapping a serving of sugary cereals for a cereal bowl with whole grains. Or, instead of eating a piece of cake to celebrate your birthday, try having a slice of fruit. These are easier to see yourself doing but still have the potential to build momentum.

Take stock of your habits and identify the things that need improvement.

It’s essential to take stock of where you currently stand with your habits and identify the things that need improvement. This can be as simple as mapping out the things you want to work on and thinking about how you want to improve. This can be especially useful when identifying what new habits you want to develop. For example, you should identify which habits you want to improve.

How to get a new habit: 

Start with small changes you can see yourself keeping. To make a difference, you must put in the work. This means that you have to make some significant adjustments in your daily routine and be prepared to be patient with yourself as you do so. You might have to invest a little time in planning each day and choosing what you want to do. This is why many successful people recommend starting with small changes you can see yourself keeping. These are the changes that you’ll be able to see yourself keeping. This will help you avoid the common mistake of setting yourself impossibly high goals that you won’t be able to achieve.

How to get a new habit

Identify why you want to change and think about how you can benefit from it in the long term. If you don’t have a good reason for why you want to change something about yourself, then you might not be as motivated to make real progress. Consider what benefits you might gain by improving a particular habit. The better you understand why you want to change something, the more likely you will succeed.

Conclusion

Good new year’s resolutions can be a great way to kick-start positive habits in your everyday life. While they can be challenging when you’re trying to make significant changes in your life, they can also be a great way to reset yourself while still being in a new place. If you want to make the New Year better than before, you need to make some changes. And good new year’s resolutions are a great way to do so. However, they only work if you’re serious about making changes. You have to be clear about your goals and why you want to change them.

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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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Breathing is one of the essential activities a human can perform. It is how humans interact with the world, and it strongly affects our mental and physical states. Ventilation or breathing in through the mouth and breathing out through the nose helps cleanse our airways and release carbon dioxide from our bodies. When we breathe properly, we also relax our chest muscles so that air can move freely into them. Working out your lungs can significantly impact your health when combined with an active lifestyle and healthy diet. How you breathe has a direct impact on how your body reacts to stress, relaxation, anxiety, panic attacks, depression, anger, and happiness. When you breathe properly, your body releases endorphins that act as a natural painkiller, while breathing reduces stress levels. It helps us stay calm and focused on what’s important to us. In addition, breathing can help in weight loss and improve your general well-being in many other ways. This article is everything you need to know about the benefits of breathing and how breathing can help in weight loss.

How deep breathing exercises can help in weight loss

Thousands of years ago, Eastern cultures used breathing exercises to promote health. In recent years, several investigations have found that breathing exercises may help reduce stress levels and improve concentration and emotional well-being. Some people claim that breathing can help in weight loss and fat burn by adding breathing exercises to the routine. Breathing exercises help practice breathing systematically to strengthen the lungs. Breathing can lead to tremendous energy, improved sleep, and decreased anxiety. Furthermore, breathing can help in weight loss and significantly impact your health.

One deep breathing exercise you can do at any time during the day is to take a long, slow breath in for approximately 5 seconds and hold it for approximately 5 seconds. While holding your breath, try to focus on your breathing and notice the sensation of your lungs inhaling and exhaling. When you are ready, quickly release your breath and hold your breath for another 5 seconds. Repeat this breathing cycle 5 times.

The benefits of doing a breathing exercise

Breathing can help in weight loss and overall health with some exercise. Benefits include the following: 

1. Greater Energy – Stronger breathing can lead to more incredible energy, improved sleep, and decreased anxiety. Breathing can help in weight loss. Furthermore, they can make a significant impact on your health. 
2. Improved Sleep – Breathing exercise is the best way to calm your mind and body before bed. More vigorous breathing can lead to a calmer state of mind, which helps you get into sleep mode more quickly. 
3. Greater Focus – One of the most significant benefits of a stronger breathwork training program is increased focus. Muscular breathing patterns help you focus on what you need to do throughout the day, from work to your fitness goals. 
4. Stronger Immunity – Stronger breathing is one of the best ways to improve immunity in the fight against illness. The more oxygen your body receives, the stronger your immunity against viruses and bacteria.
5. Greater Relaxation – Stronger breathing can lead to a calmer state of mind, which helps you get into sleep mode more easily. More vital breathing patterns can also help you relax as you fall asleep, as breathing patterns and rhythms are a massive factor in sleep health. 
6. Greater Concentration – Stronger breathing can lead to a calmer state of mind, which helps you get into sleep mode more quickly. Stronger breathing patterns can also help you concentrate and stay focused on your goals.

The easiest breathing exercises for weight loss

Breathwork workouts can be performed at home or on the go. You can try many breathing exercises to see what works best for you. For example, try breathing into the following objects: A bowl filled with water, a plate filled with water, a glass filled with water, and a plant. These objects and activities can help you get started with breathing exercises, which can be done anywhere and at any time. Try breathing exercises for a few weeks and see how they make you feel. You can also try breathing exercises with other people as a support system. As you continue breathing exercises, they begin to feel more accessible and bring you more benefits.

The well-known breathing exercises for weight loss

Throughout this article, we’ve provided breathing exercises you can try at home or on the go to get started. Below, we’ve listed some of the most straightforward breathing exercises you can try. Note that you can pick and choose what works best for you and your daily schedule. 

1. Deep Breathing – While sitting or standing, for 5 seconds, breathe in and out. With each exhalation, let it out even more than the inhalation. This is a great breathing exercise for calming yourself down and letting go of stress. 
2. Breath Holds – To breathe in for a short period and to hold your breath for a more extended period, try the following breathing exercises: Before you begin a task, breathe in for 4 seconds and hold for 10; before you begin a task, breathe out for 4 seconds and hold for 10; and before you begin a task, breathe in for 8 seconds and hold for 10 seconds. 
3. Breath Sounds – One of the most straightforward breathing exercises you can try is to practice making the sounds of “m” and “ng” as you breathe. This can help improve your breathing and make it stronger. 
4. In and Out Breathing – Try breathing in for 4 seconds and out for 6 seconds as you walk and move around. This will encourage your lungs to work harder and make them stronger. 
5. Pranayama – Pranayama is the Sanskrit word for “breathing exercises.” It is the most effective breathing technique in various yoga classes. Pranayama can include breathing exercises such as breathing in for four seconds and holding your breath for 10, breathing out for four seconds and holding your breath for 10, and breathing in for eight seconds and holding your breath for 10.

The Final Words

Breathe work is one of the most effective ways to increase lung capacity, boost energy, improve focus, and manage stress. With a more robust and healthier breathing system, you’re more likely to feel healthier and have better control over your emotions. Working out your lungs can significantly impact your health when combined with an active lifestyle and healthy diet. Fortunately, breathing exercises are easy and are one of the most effective ways to increase lung capacity, boost energy, improve focus, and better manage stress.

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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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‍Breathing can be much more than just taking in oxygen and letting out carbon dioxide. It is the rhythm that keeps you alive. From the moment you are born, your breathing profoundly impacts your well-being. Your breathing is not only tied to your physical health but it is also tied to your mental health. When you breathe incorrectly, it causes stress, anxiety, and panic attacks, leading to depression or other emotional struggles. The key is to learn how to breathe correctly. To learn more about the advantages of deep breathing exercises, download Joyscore.

Importance of proper breathing for health

The human body comprises many different organs that work together to keep us alive. Most of these systems are driven by breathing. Breathing is responsible for getting oxygen into your system and removing waste toxins. Oxygen is essential to your health and well-being. It is responsible for the building blocks your cells use to create proteins and other compounds that keep you alive. When you don’t breathe, your blood becomes more acidic, and you risk building up too much acidity in your body. This is dangerous for your heart as it can weaken the heart muscle, nerves, joints and bones.

Benefits of Breathing

Breathing correctly affects your body’s physiology. Oxygen is a nutrient that is crucial to your health. When you don’t breathe, your blood will be less acidic, but the blood will become too alkaline if you don’t breathe properly. Breathing in fresh oxygen will help your cells produce energy and breathe more efficiently Your emotions also depend on your breathing. For example, when you are anxious, stressed or depressed, you might breathe out of your mouth instead of your nose.

How to breathe correctly

To understand proper breathing techniques, you must comprehend how your body breathes. When you inhale, the muscle on the bottom of your ribcage, known as the diaphragm, contracts. The muscles between your ribs, known as the intercostal muscles, squeeze to lift your ribcage upwards and outward. As your lungs expand, the air is dragged in through your nose and mouth, and then transported down your trachea to your lungs. After travelling down the bronchial tubes, air eventually reaches the air sacs where oxygen is present. At the same time, carbon dioxide is expelled as you exhale. Every day, your body repeats this procedure between 17,000 and 30,000 times, depending upon your circumstances.

The most fundamental yet essential aspect of correct breathing is breathing from your abdomen. Your abdomen is the center of your body and connected to your lungs. This means that you must breathe from your abdomen for your lungs to receive oxygen. It will be much easier for you to breathe correctly if you imagine that you are breathing from the top of your head to the bottom of your feet.

The second most important aspect of correct breathing is breathing in a continuous pattern. Breathing in a continuous pattern means breathing out for 3 seconds and then breathing in again for 3 seconds. This is the same with breathing in and breathing out. If you breathe in a different rhythm, your body will think it is in a new environment, and your cells will react accordingly.

Three common breathing mistakes and how to correct them

• There needs to be a correct ratio between breathing in and breathing out. If you breathe in for too long or too fast, but not long enough, your blood will become too alkaline. That is dangerous for your body.
• You breathe out of your mouth. This is very common when you are stressed or anxious. When you breathe out from your mouth, you are expunging carbon dioxide from your body and breathing out any tension or anxieties you might have.
• You breathe out in a rush. When you breathe out in a rush, you are not holding your breath for long enough. Your breathing will become more alkaline but not dangerous enough to have a noticeable effect on your body.

Conclusion

Breathing is one of the most critical activities in your day. It keeps you alive and well by transporting oxygen to your cells. You can reap even more benefits from breathing if you learn how to breathe correctly. It will help you feel better, think more clearly, and be more relaxed. Correct breathing can also help you sleep better and stay more hydrated while reducing the chance of developing certain diseases. Correct breathing not only has numerous benefits for your body, but it also improves the way you feel about yourself. These include better physical health, mental health, energy levels, concentration, sleep, and greater balance and freedom. If you are looking to unlock the power of breathing, you can start by practicing proper breathing exercises. There are many breathing exercises, so it can be challenging at first to find the right ones for you, but if you keep practicing, with the help of the JoyScore App, you will soon learn what exercises work best for you!

Download the JOYSCORE APP and lead a long, healthy, and joyful life.

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