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You are here: Home / Archives for Lifestyle

Lifestyle

12 Superfoods And Their Super Benefits

February 20, 2022 by Mrinali Kaul

‘Superfoods’ Does the name ring a bell? I am sure it does. Superfoods are the go-to foods for all the health freaks who work towards a fit and healthy body. Although, there is no legal definition or standard classification for these foods. The name superfood was given to market foods that are nutrient-rich and are mostly plant-based.

These foods contribute very little towards calories instead, they are a great source of vitamins minerals and are loaded with antioxidants. They contribute towards good health.

How Superfoods work? 

Antioxidants are molecules that reduce the generation of free radicals in our body. Free radicals are chemicals that can damage cells are associated with several illnesses and the process of ageing. 

The myth

Many people expect that eating one or two superfoods on top of an unbalanced, poor diet will help them avert chronic illness. Unfortunately, this is the biggest myth! You need to have a healthy balanced diet and the intake of superfoods to stay healthy.

Superfoods for a healthier You

Different types of berries- These include goji, Acai, blueberries, raspberries, and tart cherries. These are loaded with flavonoids, antioxidants, fiber, and vitamins such as A, C, E, and K.

Leafy green foods- Examples of such foods are spinach, kale, collard greens, turnip, beet greens, and swiss chards. They are rich in iron, calcium, magnesium, potassium, and tonnes of carotenoids, along with a lot of fiber. In addition to promoting a healthy digestive tract, these are a great source of vitamins A, B, C, E, and K.

Superfoods

Dark Chocolate- It is high in flavonoids and antioxidants. It also helps to boost immunity and protect against some conditions such as cardiovascular disease. The cacao powder present in dark chocolate confers most of the health benefits. 

Tea- Green tea, which is rich in catechins, is anti-inflammatory and can help in reducing stress, thereby proving good for your health.

Superfoods

Fish- Rich in omega-3 fatty acids, they have immense health benefits, and one of them includes reducing the risk of heart disease. Examples are salmon, trout, herring, sardines, and mackerel.

Nuts and seeds- An excellent source of plant proteins, nuts such as hazelnuts, almonds, pecans, and walnuts all can be added to your diet. You can have a handful or add them to your salads or vegetables. Being rich in healthy fats such as monounsaturated fatty acids, they are great for your heart.

Whole grains- Whole grains are rich in fiber, Vitamins such as B complex,  many minerals, and plant-based proteins. 

Do not forget the bulgur wheat, quinoa, brown rice, and wheatberries, and try to incorporate these into your daily diet. Also, include 100% whole wheat multi-grain bread in your breakfast rather than baked potatoes.

Legumes- Different beans such as kidney, soya, red, black, and garbanzo beans and peas. Make your salads and soups healthier and tastier when you add protein-packed legumes to them.

Grapes- ‘Resveratrol’ is a compound with similar functions as an antioxidant, protecting against chronic diseases. This compound is abundant in the skin of red grapes.

Cruciferous vegetables- Compounds in these vegetables have been shown to have anticancer properties. Rich sources include broccoli, cabbage, Brussels sprouts, cauliflower, kohlrabi, turnips, radishes, and mustard greens. These are loaded with vitamins and minerals. You can cook up a nutritious meal by stir-frying them in healthy oils or steaming them.

Some other superfoods- Wheatgrass, spirulina, garlic, turmeric, beetroot, and Brazil nuts. 

Fill up your plate with colorful foods to amp up the antioxidant quotient!

Superfoods for a healthy gut – Probiotics and Prebiotics

The Gut Microbiome Diet

Feeding gut bacteria in the right way!

Several foods nourish the gut bacteria, support their growth and development, and maintain them to augment gut health.

Probiotics

The term probiotic is derived from a Greek word which means ‘for life’. Probiotics are live, friendly bacteria that are beneficial for our gut. Foods rich in probiotics include yogurt and traditional buttermilk, which are dairy-based. 

Many fermented foods also serve as a good source of probiotics. These are kefir, Kimchi, Kombucha, Kanji, pickles, sauerkraut and Tempeh (Vegetable origin).

Different types of probiotics have different effects. However, their primary mechanism of action involves killing bad microbes present in the gut, helping maintain an intact intestinal wall, reducing inflammation, and improving immunity.

Benefits of Probiotics 

Yogurt and Buttermilk: A great source of Calcium, Vitamin B12, proteins, phosphorus, and riboflavin. To top it up, people who have lactose intolerance can also have these! 

Both of these products should be prepared from raw milk as pasteurization causes the destruction of good bacteria.

Superfoods

Sauerkraut: This product derives its benefit from being a fermented vegetable and is a powerhouse of nutrients. Since it is loaded with vitamins, iron, folate, potassium, and manganese. 

You should try making one at home rather than buying it from a supermarket, as commercial ones are pasteurized and have added preservatives. 

Kimchi: Similar to sauerkraut, Kimchi is also a fermented product and has cabbage as the main ingredient apart from cucumber, radish, red chili,, and garlic. It can be used as a side dish or an appetizer. 

It is a great source of antioxidants and can boost your immune system.

Superfoods

Miso and Tempeh: Both are made by fermentation of soybeans. Miso is eaten as soup,, whereas Tempeh is like tofu but is more proteinaceous comparatively. It’s a rich source of vitamins and minerals but is low in carbohydrates and salt.

Kombucha: Also called tea mushroom, It’s a popular beverage that was used in ancient China and is made from sugar and black tea. It is an antioxidant and is antimicrobial in nature, protecting against the risk of heart disease and diabetes.

The anti-cancer properties of polyphenols present in the tea also have immense health benefits.

Prebiotics- How are they different from Probiotics?

You should not confuse probiotics with prebiotics as both are different. 

Prebiotics refer to non-digestible fibrous foods which feed the probiotics/ are food for good bacteria present in your gut. They are broken down by the microbes present in the large intestine to synthesize products that help absorb nutrients in the gut. 

They have several benefits, from being anti-inflammatory with cancer-fighting properties to help with weight loss and preventing constipation.

Prebiotic foods include the insoluble fiber from many plant-based foods such as legumes, fruits, and vegetables. Fruits such as apples, bananas, avocados,, and berries and vegetables like leeks, onions, artichokes, garlic, barley, tomatoes, dandelion greens, and asparagus along with peas and beans are the best sources of prebiotics. 

Chicory, cocoa, konjac roots, oats, soybean, wheat,, and yacon roots,  all these fiber-rich foods help maintain a healthy gut. At Least 5 grams of prebiotics should be incorporated into your daily diet.

Are supplements good enough?

If you eat a healthy, well-balanced diet, you should skip dietary supplements. Even if you have them, they should be taken just to fill the gaps in your diet. 

Dietary supplements are available in tablets, capsules, and powder form in many pharmacy stores. In relation to gut health, supplements are offered as an additional option to help balance one’s gut microbiome. Supplements may contain enzymes, vitamins, minerals, etc.

However, before taking any supplements, you should always consult a health care practitioner, as they may sometimes have strong biological effects in some individuals and may not be safe for everyone.

Super summary A well-balanced diet packed with nutrients when supplemented with superfoods can do wonders for your health. So, keep your illnesses at bay and let food be thy medicine. Also, get your health’s wealth through the right nutrition choices by downloading the JoyScore App.

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Filed Under: Life Tagged With: Joy, Lifestyle, Selfcare, Wellness

5 Remarkable Importance Of Correct Breathing: Different Breathing Techniques

January 9, 2022 by Dikshi Gupta

It is quite astonishing to know that something as simple as breathing is one of the key elements that keeps us alive and well. It is an involuntary exercise that we do subconsciously and is one of the most basic functions of the human body. However, this basic function is a gigantic regulator of our mental and physical health. 

There are much more benefits of proper breathing than we realize. Although many people do not know that while it is a subconscious practice that we do roughly 17,000 to 30,000 times a day, we might not be doing it right. 

Detox your mind with Correct Breathing

There are different kinds of proper breathing techniques known to increase fitness and well-being. Breathing techniques are an excellent option for people who can not practice vigorous exercising daily. Jump into the bandwagon to find more about deep breathing exercises and their benefits to the human body.

The process behind breathing

Before we guide you to correct breathing techniques, you first need to understand how the process of breathing works. When you inhale air or “Breathe,”  the diaphragm in your body shrinks and moves downwards. This, in turn, gives the lungs extra room to expand and store oxidized air into its air sacs. 

Then, The oxygen gets transferred into the bloodstream, and the air sacs store carbon-di-oxide from the bloodstream simultaneously. And then, the unwanted carbon-di-oxide gets expelled from the body as you exhale.

Different breathing techniques

Correct breathing increases oxygen levels in your blood, improving your digestion and keeping the stomach healthy. These exercises also help strengthen your abdominal muscles and provide higher energy levels. Here are some breathing exercises that can help you achieve a healthy and fit lifestyle. 

1. Deep breathing

Deep breathing is a basic pranayama exercise that helps you stay healthy for various reasons. Deep breathing is known to increase oxygen levels in the body exponentially and helps keep the stress levels low. It helps prevent shortness of breath and allows more intake of fresh air.

  1. Sit comfortably with your legs crossed and back supported. 
  2. Take a deep breath through your nose and allow your chest to expand.
  3. Hold your breath for a few seconds.
  4. Slowly breathe out through your nose.
Nostril Breathing

2. Diaphragm breathing

More often than not, many people breathe with the top of their chest. However, according to many professionals and fitness professionals, using your diaphragm for breathing will give you the most results. Especially while working out, practicing correct breathing techniques like diaphragm breathing can boost your energy levels and workout performance.

  1. Lie on your back comfortably with your knees bent and put your head on a pillow (you can also put a pillow under your knees).
  2. Place one hand on your chest and another on your stomach, allowing you to sense your diaphragm move as you breathe.
  3. Breathe in through your nose slowly and feel your hand pressing into your stomach while keeping the other hand perfectly still.
  4. Exhale through your mouth while tightening your stomach muscles, keeping your upper hand perfectly still.

3. Blowing out candles

Blowing out candles is another proper breathing exercise and is also one of the most popular breathing techniques. This exercise is a great way to keep your stomach in shape and your belly toned. It is a great technique that moves your abs from a neutral position to a concave position. The steps to practice this breathing technique are simple. 

  1. Take a deep breath through your nose.
  2. Breathe out forcefully as if you are blowing out candles.

Benefits of proper breathing  

1. Reduced stress and anxiety

How you breathe is directly correlated with how you feel, your emotions, and stress levels. The connection between mind and body is still a mystery and still baffles medical experts to this day. 

However, with many scientific studies, we now know that correct breathing techniques can lead to a calm mind and even uplift your emotions. This is why the essential thing to do while having anxiety or stress is to “take a deep breath.”

2. Good posture

It seems far-fetched but, correct breathing also helps facilitate a good posture. When we breathe with our chest instead of our abdomen, the neck and shoulder muscles are the ones that are doing most of the work, resulting in bad posture. Not to mention today’s hectic lifestyle, making the situation worse. Deep breathing exercises require us to sit in a comfortable upright position. And, continuous practice of these exercises can help in better posture.

3. Better physical health and performance

Correct breathing is a turning factor in sports and athletics. Whether running, boxing, or football, every sport requires exceptional stamina, endurance, health. Proper deep breathing allows the body to inhale more air at a time and enhances the oxygen percentage in the body. It allows the muscles to have an abundance of oxygen and perform much better. 

4. Better sleep

As we know, correct breathing regulates optimal bodily functions, reduces stress, and helps in maintaining the heartbeat. All of these factors lead to a better and improved sleep cycle. Stress and blood pressure problems are some of the major reasons for diseases like insomnia. Proper breathing calms the mind and releases tension which improves your sleep.

4. Improves cognitive skills 

A study found out that mindful breathing enables the brain to release more endorphins, creating a sense of calm and natural well-being. This, in turn, enhances the cognitive capabilities of the individual and improves concentration and focus. It allows the brain to grasp new concepts quickly and makes learning easy.

Every organ in our bodies relies on oxygen. From digestion to neural functions, every process needs the exchange of oxygen and carbon-di-oxide to function properly. Correct breathing can allow a greater sense of mental clarity, help you sleep better, facilitate digestion, enhance your immune system, and reduce anxiety levels.  

You can learn more about breathing and practice from a pool of breathing techniques with our Joyscore app. Download the app to have your guide for your meditation and fitness goals.

Filed Under: Life Tagged With: Joy, Life, Lifestyle, meditation, Wellness

Tips to Fall Asleep Naturally

December 4, 2019 by Jennifer Ka

Here are ways to fall asleep naturally:

1. Applying oil to the foot soles is one way to induce sleep according to Ayurveda. It grounds the person and also alleviate psychological imbalances since negative emotions can accumulate at the soles of the feet.

 

2. Drink a cup of warm milk or almond milk before bed. Warm milk can promote healthy tissues, balance the nervous system, and prepare the body to sleep.

 

3. Eat a small meal three hours before bedtime. Dinner time should actually be the smallest meal of the day and should be eaten 3 hours before you sleep so it has time to digest. Something warm like hot soup will sit well in the tummy and won’t be heavy before bedtime.

4. Turn off electronics one hour before bed. Have a detox break from your phone and television to give your eyes and body some rest from stimulation. Too much stimulation can cause a lot of stress to the system and lead to unrestful sleep.

5. Build a sleeping routine. Having regular sleeping patterns will naturally signal the body to know when to sleep. Sleeping before 10 PM and waking up before sunrise is ideal for optimum health.

6. Try a guided meditation or yoga nidra before bed. Yoga nidra takes one into deep rest that can be even better than sleep! It helps activate the relaxation response and can improve the function of our endocrine & nervous system.

Prevent and implement new habits so nothing can steal away your beauty sleep! During sleep the whole body is rejuvenated and recharged. If it cannot recharge your batteries will go low and you will eventually burn out. Make proper sleep a much needed priority on your list.

Watch the SneakPeek of JoyScore Visualization Meditation.

 

Filed Under: Body, Life, Mind Tagged With: hot milk, Joy, Life, Lifestyle, meditation, Mind, Routine, Sleep, visualization, Wellness, yoga nidra

Can’t Fall Asleep? This is Why.

December 4, 2019 by Jennifer Ka

Having a hard time falling asleep? Join the club. The National Institute of Health estimates that about 30% of the population has sleeping problems. It is not a surprise with the overwhelming amount of stimulation from phones, television, and constant busyness of the mind to keep our nervous system out of whack.

What are the reasons why we can’t fall asleep at night?

1. Too much caffeine: Coffee is a stimulant and sometimes doesn’t take effect until 4-6 hours later; it also disrupts your circadian rhythm, which throws off your ability to fall asleep at the right time
2. Using technology before bed: Overload of electronics before bed disrupts our circadian rhythms and prevents the sleep hormone melatonin from kicking in so take an hour break before bed with a book, some nice stretches, or meditation instead
3. A heavy dinner or eating too late: Eating too late can wreak havoc not just on your belly but also your circadian rhythms, messing with your internal clock and causing weight gain
4. Stress: There are so many things that can cause us stress including pressure from work, family problems, relationships, financials, and our own health. This could be keeping us awake at night too as we overthink, worry about things are mind is chewing on, and feel fear overcome us. When we are stressed, our sympathetic system is triggered and we are in hyperarousal mode. Stress tends to cause an increase in cortisol levels or stress hormones, signaling the brain to close down certain systems to prepare for flight or fight such as digestive or immune processes. It could also mess with our melatonin levels, causing confusion for our body to when it is the right time to sleep.

Watch the SneakPeak of JoyScore Bedtime Visualization. 

Filed Under: Body, Life, Mind Tagged With: Joy, Lifestyle, meditation, Sleep, Wellness

These are the Things you Should Take Care of Before 2020

September 27, 2019 by Marcela De Vivo

Not to alarm you, but 2020 is less than 100 days away.

Where are you on your resolutions list? Savings plan? Business endeavors?

Regardless of what you had in mind for 2019, with one quarter left, there’s still plenty of time to get things done. This is a great time to wrap things up and start new tasks. And there are several things that need to be done by the end of the year.

Here are some things that we should all have in order before starting a new decade:

  1. Spend your FSA If you have a flexible spending account at work, now is the time to spend the money. These funds typically expire at the end of December.
  2. Get your health in order Make sure you get in your yearly checkups with your primary care doctor, optometrist, and dentist
  3. Clean your space Don’t limit your closet purging and mass cleanings to the spring time. Now is the perfect time to declutter and optimize your space.
  4. Check in on your credit We are all entitled to a free credit report every year. If you haven’t gotten yours yet this year, its time to get that taken care of.
  5. Sort out your donations If you haven’t made your donations to your favorite charity yet, you’ll want to do that soon. You only have a few months left to donate and still be able to claim them when filing your 2019 taxes.
  6. Get your taxes ready Speaking of filing taxes, take this opportunity to start prepping for the tax season. Make your future self’s life a little easier by organizing your receipts and financial documents now.
  7. Dust off that goals list Remember the things you wanted to get done this year? Well if you haven’t already, now is the time to do them.

If you want to make the most of 2020, make sure you close up any loose ends these last few months of 2019. Completing these tasks will ensure that you start off this next decade calmly and confidently.

Filed Under: Mind Tagged With: Business, Life, Lifestyle, New Year, Organization, Plan, Resolution

Try These 5 Things for the Perfect Morning Routine

September 24, 2019 by Marcela De Vivo

How you start off your day sets the mood for the entire day. If you feel rushed and anxious in the morning, that energy will carry on throughout the rest of the day. Similarly, a calm and collected morning can help you get through the inevitable ebbs and flows of your day.

Try doing these 5 things to help keep your cool for whatever the day has in store for you.

1. Wake up early enough to get everything done We all have our checklist of things to do in the morning. If you need to make lunches, or get kids ready, be sure you allow ample time for that in your morning. Getting out of bed at the last possible second will only make you feel rushed. Making time to get it all done will help you properly pace out your day.

2. Add physical activity to your morning Not everyone is a morning person, and that is ok. Adding in a bit of light cardio in the morning is a great day to get the blood flowing and energize tired muscles. You will feel more alert after a quick jog or morning swim.

3. Eat a healthy breakfast A light and balanced breakfast will help fuel you for the day as well as improve your memory and concentration.

4. Meditate Among the various other benefits of meditation, morning meditating helps set the tone for calm for your entire day and allows you time to focus.

5. Get a full night’s rest A morning routine is easier to start and maintain when you have had a good night’s rest. You will have the focus and energy necessary to avoid hitting that snooze button.

A morning routine helps you start your day with structure and gives you direction. You’ll find that by setting the stage for better prioritizing, more effective time-management, and greater productivity, you’ll be able to navigate through your day with a bit more calmness.

Filed Under: Life, Mind Tagged With: Lifestyle, Morning, Routine, Tips, Wellness

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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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