• Set realistic goals. Don’t try to lose too much weight too quickly. Aim to lose 1-2 pounds per week.
• Make gradual changes to your diet. Don’t try to overhaul your entire diet overnight. Make small changes, such as eating more fruits and vegetables and drinking less sugary drinks.
• Increase your physical activity. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
• Be patient. It takes time to lose weight and keep it off. Don’t get discouraged if you don’t see results immediately.

ALSO READ :> Genetic Diseases: What You Need to Know

Here are some additional tips for weight loss and management:

• Find a support system. Having friends or family members who are also trying to lose weight can help you stay motivated.
• Talk to your doctor. If you have any health conditions, talk to your doctor before starting a weight loss program.
• Don’t give up. There will be setbacks along the way, but don’t give up. Just keep working towards your goals.

Here are some common mistakes to avoid when trying to lose weight:

• Crash dieting. Crash diets are not sustainable and can lead to weight regain.
• Fad diets. Fad diets often promise quick weight loss, but they are not healthy or sustainable.
• Cutting out entire food groups. Cutting out entire food groups can lead to nutrient deficiencies.
• Overexercising. Overexercising can be harmful to your health.

Weight loss and management is a journey, not a destination. It takes time, effort, and dedication to lose weight and keep it off. But it is possible with a healthy diet and regular exercise.

I hope this blog post has helped you to learn more about weight loss and management. If you are interested in getting started with a weight loss program, I encourage you to talk to your doctor or a registered dietitian. They can help you create a plan that is safe and effective for you.

The post Weight Loss and Management appeared first on Republic Aeon.

What is plantar fasciitis?

The plantar fascia is a ligament that runs from your heel bone to the ball of your foot, and it is very thin and flat. It acts as a shock absorber and arch supporter while you walk or run. You can see and feel your plantar fascia if you wiggle your toes up and down.

Plantar fasciitis is thought to be caused by microscopic rips in this tissue, which can occur through overuse or repetitive strain on the foot. The illness can affect one foot or both feet at once, and symptoms include pain and stiffness.

The majority of patients experience plantar fasciitis pain at the heel, where the plantar fascia begins. Taking those first few steps after a period of inactivity (such as while sleeping) might be particularly unpleasant. That’s why discomfort from sitting or standing for too long is common. Running, among other activities, may exacerbate the condition.

What are the best stretches for plantar fasciitis?

Thankfully, strengthening and stretching activities are effective in alleviating most cases of plantar fasciitis. Scientific studies confirm the importance of stretching for the treatment of plantar fasciitis.

The plantar fascia, calf muscles, and Achilles tendon are all good areas to focus on while stretching to alleviate plantar fasciitis symptoms. They can also help you build muscle in your feet and legs, which can help you walk more steadily and reduce the strain on your feet.

1. Toe extension

Pain and function could be enhanced by stretching the plantar fascia instead of only the Achilles tendon. If time is of the essence, calf and plantar fascia stretches are a good place to begin your workout routine.

The morning ache you feel in your feet may be alleviated by a simple toe extension stretch.

Step 1: 

One leg should be crossed over the other while you sit in a chair with your back straight. The leg that is crossed over top is the one you’ll be stretching. If you have plantar fasciitis in both feet, you can begin with either leg on top. The plantar fascia in both feet can be stretched by alternating legs.

Step 2: 

One hand on your toes.

Step 3: 

Third, bring your toes and ankle as close to you as you can without hurting yourself until you feel a stretch down the sole of your foot.

2. Towel stretch

Your calf muscles and plantar fascia will both benefit from the towel stretch. And you can apply it in the morning before you even get out of bed if you suffer from painful heels. To begin, fold a towel in half along its length.

Step 1:

Relax in a chair and put your affected foot flat on the floor in front of you.

Step 2: 

Wrap the towel around your foot and grasp the ends in your hands. The towel should be positioned so that the stretch pulls the top of your foot, not your toes.

 Step 3:

Feel the stretch in your calf and the sole of your foot, and then slowly draw the towel toward you.

3. Standing calf stretch

This standing calf stretch can help you maintain foot mobility by lengthening your calf muscle and Achilles tendon (behind your heel). Tight calf muscles are a known aggravating factor in plantar fasciitis.

Step 1:

Confront a wall and stand there. Put your palms flat against the wall and your arms out in front of you.

Step 2: 

Put the leg you wish to lengthen behind you. Maintain a flat heel and a straight leg.

Step 3: 

Flex the calf muscle of your rear leg by leaning forward on your bent elbows and front knee.

4. Toe curls

The toe curl is a great exercise for increasing plantar fascia flexibility and building arch support muscle in the foot.

Step 1: 

Put down a thin towel on the ground.

Step 2:

Scrunch the towel up toward you by curling the toes of the hurt foot.

Step 3:

Don’t lift your heel off the floor; instead, use your toes to move the towel.

5. Ice bottle massage

Massage with an ice bottle is a fantastic technique for relieving the discomfort of plantar fasciitis. A frozen water bottle is all that’s required. Take breaks if holding the bottle for long periods of time causes discomfort, and cover it with a washcloth or thin towel if it gets too chilly.

Step 1:

Put your foot on an icy water bottle to cool it off.

Step 2:

Moving from your heel to your toes, roll your foot back and forth over the bottle.

Step 3:

Turn around and go in the opposite way.

Can stretching worsen plantar fasciitis?

Pain from plantar fasciitis may be exacerbated by overstretching or by extending incorrectly. However, doctors agree that the aforementioned stretches should alleviate your plantar fasciitis rather than aggravate it. How you stretch is very important. The stretches may be useless or even painful if performed incorrectly.

ALSO READ: Why you should workout in the fresh air!

When you stretch, you might feel a slight pulling feeling. It shouldn’t be painful, though. You may be stretching too far if you start to experience pain.

As your range of motion increases, stretching will cause less pain. You might perhaps do the stretches twice or thrice day. But don’t go crazy, either. And if you can help it, try to refrain from doing things that aggravate your heel discomfort.

The post Best 5 Plantar Fasciitis Stretches for Pain Relief appeared first on Republic Aeon.

Breast milk contains key nutrients that your baby needs, therefore breastfeeding is a crucial part of becoming a mother. The quality of the breast milk you provide your baby is directly related to how well you take care of yourself nutritionally. Knowing what foods and substances are best avoided or limited during nursing is crucial.

In this detailed manual, we’ll go through what you should avoid or limit during breastfeeding. We will also discuss how your diet may affect your breast milk and any responses your infant may have. In addition, this article will respond to some of the most frequently asked questions and concerns you may have regarding how your food affects the health and well-being of your kid.

Mercury’s Effect on a Breastfed Infant

The neural system of your kid is still developing, and mercury might do damage to it. Delays in cognitive development, motor abilities, speech, language, and visual-spatial awareness have been linked to exposure to mercury during breast feeding.

Food Additives With Herbs

When breastfeeding, it’s important to avoid taking any herbal supplements. You and your unborn child may be at danger if you use them.

Herbal Supplements and Their Possible Dangers

Taking herbal supplements when breastfeeding presents a number of challenges. Concerns about potential adverse effects on milk production and quality are also raised.

Herbs and Breastfeeding:

Some Cautions Taking certain herbal supplements while pregnant is not recommended. They may also contain dangerous substances like heavy metals due to lax oversight.

Milk Quality and Supply Concerns

Certain herbal supplements may reduce milk production or diminish its quality. The milk you do produce may not be as nutritious for your baby as it could be.

Some Common Herbs You Should Avoid If You’re Breastfeeding

While nursing is generally safe, there are several herbs that should be avoided due to potential dangers.

1.Fenugreek

Fenugreek is commonly used to increase milk supply. However, it may trigger stomach problems. Unless advised by a doctor, you should stay away from it.

2. black cohosh

The consumption of black cohosh has been linked to improvements in reproductive health in women. However, it has been associated to liver damage and may have an effect on hormone levels. Therefore, you should not consume it during nursing.

3.Ginseng

The stimulating effects of ginseng could cause your breastfeeding infant to become agitated.

4.Echinacea

The immune system can benefit from using echinacea. However, there is insufficient evidence to indicate that it is safe during nursing. Thus, it should be used with caution.

ALSO READ:-Trouble with Acidity? Here Are 14 Natural Remedy Options

Alcohol

Breastfeeding mothers should minimize their alcohol use. As it may have an effect on your ability to breastfeed.

Milk Supply and Alcohol Consumption

If you drink alcohol while breastfeeding, it may end up in your baby. This may have consequences for your unborn child.

Guidelines for Mothers who are Breastfeeding Regarding Alcohol Use

Drinking alcohol should be limited to no more than two drinks each day. If you plan to breastfeed, you should wait at least two hours after drinking.

Breastfeeding and Food Consumption Recommendations

Drink no more than one standard drink of alcohol every day. If you plan to breastfeed after drinking, wait at least two hours. That’s plenty of time for the booze to evaporate from your breast milk.

It’s a classic case of “pump and dump.”

The “pumping and dumping” technique should be used if more than one or two alcoholic beverages are in one’s immediate future. Milk with a high alcohol content is eliminated. Keep in mind, however, that consuming alcohol in excess might impair your capacity to care for your newborn and raise the risk of sudden infant death syndrome (SIDS).

Heavy Processing of Foods

Eating fewer processed foods is essential for both your health and the health of your kid.

Processed foods have detrimental effects on breastfeeding mothers and their infants.

You and your kid could suffer from a lack of essential nutrients if you eat too much processed food. Your infant’s susceptibility to allergic and sensitive reactions may increase if these are present.

Deficiencies in Nutrients

High calorie, high fat, and high sugar content are not uncommon in processed foods. However, they are allowed to consume fewer nutrients. This makes it difficult to eat a healthy, well-rounded diet.

Hypersensitivity and other Allergic Reactions

Your kid may be exposed to food additives if you eat a lot of processed foods while nursing. The likelihood of their developing allergies or sensitivities as an adult may increase as a result of this.

Potentially Harmful Food Additives

The additives in processed foods should not be ignored. Aim to limit or minimize exposure to potential dangers to your kid.

1. Synthetic Sweeteners

Many packaged meals and beverages use these sugar substitutes. Research suggests that excessive use could be harmful to health. If you are nursing and wondering if they are safe, you should talk to your doctor.

2. Added preservatives

These are preservatives, chemicals added to food to extend its shelf life. You and your unborn child’s health could be at risk. Eat as many whole, unprocessed foods as you can.

3.Food Dyes

Kids’ behavioral issues may be linked to the consumption of artificial food colors. Choose foods that get their color from natural sources or have none added.

The post Breastfeeding with Food Allergies: A Mother’s Guide appeared first on Republic Aeon.

• Chest, stomach, or throat pain with a burning sensation
• Indigestion and/or Flatulence
• Poor Hygiene and Constipation
• a sense of sickness or nausea
• Discomfort following a meal
• Constant belching
• When partially digested food is re-ingested by the body.

Common Acidity Originators:-

• Over-eating
• Skipping meals or eating at inconvenient times
• Poor dietary practices include consuming excessive amounts of caffeine, sugar, salt, fat, and oil.
• gastrointestinal issues such as peptic ulcers, GERD, etc.
• A terrible way of living, such as being overly stressed, not getting enough sleep, smoking, drinking, etc.

Home Remedies for Acidity:-

1.Saunf (Fennel)

Acidity and accompanying symptoms, including heartburn, bloating, and poor digestion, can be alleviated by mixing about a teaspoon of fennel powder with a glass of warm water.

2. Seeds of Black Cumin

If you’re feeling acidic, try either chewing on some cumin seeds or boiling a teaspoonful of them in some water.

Protect your digestive system with black cumin seeds. Heartburn, discomfort, nausea, bloating, constipation, and other symptoms related to acidity can be alleviated or prevented with their use.

Also Read:-Top 10 Home Remedies To Treat Dark Circle

3. cloves

Flatulence, indigestion, nausea, gastric irritation, and other symptoms of acidity can be alleviated by sucking on a piece of clove.

4. Lukewarm water

If you suffer from acid reflux, try drinking a glass of lukewarm water before bed on an empty stomach.

5.Sucrose from Watermelons

Watermelon juice is a natural remedy for acid reflux and aids with digestion.

6.Cardamom

Daily consumption of a single cardamom pod has been shown to alleviate acid reflux, gas, and bloating.

7. Vinegar from Apples

Apple cider vinegar is packed with healthy nutrients like protein, enzymes, and pectin. Many people believe that low stomach acid levels are the root cause of their acid reflux, and that taking vinegar will help remedy the problem. However, more study is needed.

8. Walnuts

Nutrient- and fiber-rich almonds may help lower acid reflux risk and neutralize stomach acid. The nutritional profile of almonds is compelling, despite the lack of strong clinical data supporting their purported health benefits. Acidity problems are indirectly related to eating habits and hunger. The high nutritional value of almonds makes them useful for controlling these variables.

9. Jaggery

Since jaggery includes both potassium and magnesium, eating a little chunk of it may help settle an upset stomach. Potassium has a crucial role in the regulation of stomach acidity and in the generation of gastric mucus. This helps alleviate your symptoms while also preventing an acid overload. Magnesium is essential for a healthy digestive tract, as it helps prevent acidity and other digestive problems from occurring.

10.Mint Leaves

In addition to their digestive benefits, mint leaves have a refreshing effect on the body as a whole. Mint leaves are a simple yet elegant remedy for both short-term and long-term comfort and support of acid reflux.

The post Trouble with Acidity? Here Are 14 Natural Remedy Options appeared first on Republic Aeon.

Read about the benefits and advantages of milk.

Benefits and advantages of consuming milk

Nutrient-Rich

Milk is a great source of essential nutrients such as calcium, vitamin D, vitamin A, vitamin B12, phosphorus, potassium, and protein. These nutrients are important for bone health, immune function, and overall well-being.

Bone Health

The calcium and vitamin D in milk play a crucial role in maintaining strong and healthy bones. Calcium is essential for bone development and maintenance, while vitamin D helps the body absorb calcium.

Muscle Growth and Repair

Milk is a source of high-quality protein, containing all essential amino acids. Protein is important for muscle growth, repair, and overall body maintenance.

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Weight Management

The protein content in milk can help you feel full and satisfied, which may aid in weight management by reducing overall calorie intake.

Heart Health

Some studies suggest that milk consumption, particularly low-fat or fat-free varieties, may be associated with a reduced risk of cardiovascular diseases. The potassium in milk can help regulate blood pressure.

Improved Skin Health

The vitamin A content in milk is beneficial for maintaining healthy skin and promoting cell growth and repair.

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Hydration

Milk has a high water content, which contributes to hydration, especially when consumed in its liquid form.

Nutrient Absorption

The fat in milk aids in the absorption of fat-soluble vitamins (A, D, E, and K) and other nutrients.

Dental Health

Milk and dairy products contain calcium and phosphorus, which are important for dental health and the maintenance of strong teeth.

Blood Sugar Regulation

Some research suggests that dairy products like milk may have a positive impact on blood sugar levels and insulin sensitivity.

Cognitive Health

Certain nutrients in milk, such as vitamin B12, iodine, and riboflavin, are important for brain health and cognitive function.

Also read: The benefits of outdoor play

Bone Health in Children

Milk consumption during childhood and adolescence is important for proper bone development, reducing the risk of conditions like osteoporosis later in life.

It’s important to note that individual responses to milk consumption can vary based on factors such as lactose intolerance, allergies, and dietary preferences. If you have any concerns or health conditions, it’s a good idea to consult a healthcare professional before making significant changes to your diet. Additionally, while milk offers various benefits, it’s also important to maintain a balanced diet that includes a variety of nutrient-rich foods.

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Yes. As long as your body permits and the swimming is for fun and recreation, you should be good to dive in after a meal. Swimming after a meal has not been shown to be harmful to your health. You are welcome to eat your lunch poolside and then cool off in the water whenever you choose.

You may want to give yourself more time to digest between meals and more strenuous activities like swimming laps or competing in a swim meet. This is because consuming food too soon before engaging in strenuous activity can lead to stomach discomfort. However, it does not pose any serious health risks.

The research on swimming after you eat

No scientific evidence exists to support the no swimming after eating rule, as noted by exercise physiologist Arthur Steinhaus in a 1961 study brief.

In a research conducted in 1968, 24 swimmers were given a high-carbohydrate breakfast consisting of cereal, toast, sugar, butter, and whole milk and then given different time constraints before being asked to swim laps. No matter how long it had been since breakfast before the swimmers went in the water, nobody seemed to mind.

Where did the idea that you shouldn’t swim after eating come from?

The concept has been around for at least a century, however its origins and timeline remain a mystery. In her 1918 book “How to Swim,” Annette Kellermann recommended waiting at least two hours after eating before entering the water. This would allow for adequate digestion.

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When you eat a large meal, your body shifts blood away from your functioning muscles and into your digestive organs. However, during activity, blood flow is redirected from the digestive system to the working muscles and lungs.

What about swimming after drinking?

While there is less evidence that swimming after eating poses any significant risk, swimming after consuming alcohol does.

The Centre for Disease Control and Prevention reports that alcohol usage contributes to up to 70% of mortality among adolescents and adults during water-related recreational activities. When you drink, your coordination, balance, and judgement can all suffer, and you may be more prone to taking unnecessary risks. This is why you shouldn’t combine drinking with anything water-related.

What about eating and exercising after?

While there is less evidence that swimming after eating poses any significant risk, swimming after consuming alcohol does.

The Centre for Disease Control and Prevention reports that alcohol usage contributes to up to 70% of mortality among adolescents and adults during water-related recreational activities. When you drink, your coordination, balance, and judgement can all suffer, and you may be more prone to taking unnecessary risks. This is why you shouldn’t combine drinking with anything water-related.

The post Is Swimming After Eating Actually Dangerous? appeared first on Republic Aeon.

What are the benefits of jumping jacks?

Many people, from total fitness newbies to seasoned veterans, rely on jumping jacks as a fundamental exercise. You can do them practically anyplace, and they work your entire body effectively. Here are some of the best reasons to incorporate jumping jacks into your training routine.

1. Jumping jacks provide full-body exercise

If you don’t have much time to exercise but yet want to engage your whole body, try jumping jacks. Jumping and landing on your feet is a tried and effective method of strengthening your legs. The arm swinging motion also works the muscles in your upper body.

The complex motion uses many muscle groups, such as:

Muscles of the shoulder blades, abdominals, hip flexors, glutes, quads, hamstrings, and calves

2. Jumping jacks promote cardiovascular fitness

Jumping jacks are an excellent kind of cardio exercise. Jumping and swinging your arms in time with music is a great way to get your heart rate up and your blood pumping. Keeping your body in motion requires more effort from your heart, lungs, and muscles.

Cardiovascular fitness (VO2 max) can be increased and heart health improved by including jumping jacks in regular cardio workouts.

High-intensity interval training (HIIT) is a great addition. Intervals of high intensity are alternated with periods of lower intensity, which is what makes HIIT so effective. You can make your own high-intensity interval training routine by alternating jumping jacks with a less strenuous activity.

3. Jumping jacks boost muscle strength and power

Jumping jacks can be used for both cardiovascular and muscular conditioning. This workout targets your lower body’s larger muscular groups with quick, explosive motion. The major muscle groups worked by jumping jacks are the hamstrings, glutes, quadriceps, and calves. Jumping jacks and other plyometric workouts can help you increase the strength, power, and endurance of your leg muscles.

4. Jumping jacks support strong bones

As we become older, it becomes more critical that we keep our bones healthy. Exercises that involve resistance and weight bearing are ideal for this purpose. And both of those groups include jumping jacks.

Because you utilise your own body weight as resistance, jumping jacks are a great exercise for building muscle. They count as a weight-bearing activity since you have to fight gravity while doing them. Every time you leap, you safely return to the ground. It’s possible that the impact will improve bone density and strength.

5. Jumping jacks enhance balance and coordination

Think of jumping jacks as a form of multitasking training. Jumping with your arms outstretched at the same time is an exercise in rhythm, coordination, and balance. Regularly performing jumping jacks is a great way to put these abilities to the test.

Plyometric jump training may improve both novice and seasoned athletes’ static and dynamic balance, according to one review.

6. Jumping jacks improve functional and athletic performance

In one study, a modified plyometric exercise programme was put to the test on a group of middle-aged males. The workouts in the programme involved progressively more challenging forms of leaping and skipping. The males saw increases in muscle power, strength, and functional fitness after 12 weeks.

Jumping higher and running faster are just two examples of how plyometric training may benefit athletes. Researchers observed that endurance runners who participated in jump training saw improvements in their fitness and performance.

7. Jumping jacks are convenient and accessible

Jumping jacks are great since they can be done anywhere and at any time. Whether you’re in your house, the park, or the gym, you can do them. And many people have done things previously, even if it has been a long time.

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They are not dependent on elaborate setups or large areas. If you’re short on time or money, try some jumping jacks. You can incorporate them into your existing training routine and adjust the intensity as needed.

The post Best 7 Proven Health Benefits of Jumping Jacks appeared first on Republic Aeon.

I was down to my last three kilometres and wished desperately that the zoo animals would be let out to kill me. A few minutes later, though, a large group of people who had previously left came rushing back to me. I had long since given up on running and was walking when I was joined by some fellow competitors who chatted and walked with me to the end. The sense of community and shared enthusiasm was irresistible.

After that challenging yet motivating race, I continued running, and it was running that led me to the sport of walking. Since 1980, when I ran my first marathon, I have finished 45 more. I’ve had the honour of coming in first place in my age category and I’ve also finished last. The people I’ve met over the years are far more meaningful to me than any of the medals or t-shirts I’ve amassed.

For almost twenty years, I have been training with the walk/run technique developed by Olympic runner Jeff Galloway. I’ve been asked more than once if I think a walker can be considered an athlete, and my answer has always been “yes.” You are an athlete if you are making progress.

My first race taught me that walking is an incredibly communal activity. That’s why I rely so heavily on the Charge app. Charge makes you feel like you’re jogging or walking alongside other people, which is because you are. It’s great for motivation and for finding other people who share your interest in running or walking. To me, that sums up the whole thing. It’s not about how close someone is to you physically, but rather how many memories and friendships you create with them.

If you are moving forward, you are an athlete.

That was crucial for me during my cancer treatment. I had a major tumour removed in 2012. Radiation therapy lasted a whole year, and I managed to train for and complete a marathon during that time. Even after treatment with radiation and surgery, I knew the cancer would return. Cancer is extremely dangerous and often returns. Indeed, it made a strong comeback a year ago. My approach to fighting cancer was one of proactiveness.

Also Read: Should Students Study in Early Morning or Late at Night?

A treatment regimen known as ADT was prescribed for me. Those 10 months proved to be a real challenge. When I first opened my eyes each morning, I had the sensation of being run over by a Mack truck. Honestly, all I wanted to do was sleep all day. But I would get up, get dressed, eat something, and go for a run that day if I had the strength to do so, or at least go for a stroll if I didn’t. Even though the first couple of km were rough, I made it a point to get outside every day. It didn’t make everything okay again, but I knew I’d be better by the time it was over. It was how I chose to fight it.

#

On October 13, 2021, I finished my last round of chemotherapy. The thought of that brings tears to my eyes. That night, I showed up to a Charge session, and I let coach Christine know I was going to be there. As soon as I entered the stage, she transformed the lesson from a humdrum run/walk routine into a joyous occasion. Two more teachers joined in and started playing tunes that I enjoyed. Various runners, some of whom I knew and some of whom I didn’t, hopped on the app to offer their congratulations. That day was very significant since it marked the end of my cancer treatment, and everyone who cared about me was there to witness it.

It was a once-in-a-lifetime opportunity that I will always treasure. And it reveals something fundamental about the walkers themselves: that we are a close-knit group. Even if we’re not physically near each other, we still feel the same sense of community and solidarity. It’s a great asset for building relationships that will last a lifetime.

The post I Was Diagnosed With Cancer, but Walking Helped Me Through It appeared first on Republic Aeon.

The other group of students propagates the notion that nighttime is the most conducive time for students to study undisturbed and without the daily challenge of resisting the urge to snooze their alarm.

This article will discuss the correct strategy that students must employ for late-night or early-morning studies in order to sustain their productivity over an extended period of time. Lets discuss on the Topics Should Students Study in Early Morning or Late at Night?

The most important thing to keep in mind!

You must slumber a fixed number of hours, whether you go to bed at 9 p.m. or 3 a.m. Do not sacrifice your sleep by sleeping fewer than four to five hours. Every pupil must sleep a minimum of seven hours per day.

For instance, if you go to bed at 9:00 p.m., you can readily get up between 4:00 and 5:00 in the morning. However, if you sleep at 2:00 a.m., you must rise up no earlier than 9:00 a.m.

Sleep deprivation negatively influences long-term productivity and memory retention. Consequently, whether you study late at night or early in the morning, ensure that you get enough sleep.

Analyse your circumstances and commitments

One of the major factors that you need to keep in mind while taking this decision is that your decision of studying late at night or early in the morning must conform with your other commitments.

For example – if you need to go for any sports practice in the morning, or for some other work, studying early in the morning will be more feasible since late night studies will drain you out of energy for the day work. Similarly, if you can afford to start your day a little late, studying at night will be a better option since you will get more time.

Take your nature into consideration

Many people find it very difficult to wake up early in the morning. Even if they wake up somehow, their energy levels remain very low and they feel sleepy and lazy. On the other hand, there are people who won’t find waking up much difficult but cannot wake up late at night due to the tiredness of day.

Choose the slot of study by intricately analysing your nature in these terms. Don’t make yourself uncomfortable by waking up early in morning or late at night and studying, if your productivity falls down during this time.

If you are one of these kinds, do not try to compromise the nature of your biological clock in the name of studies. Even if you want to change your biological clock, do it gradually.

Keep the drawbacks in mind

Students trying to study in the morning have faced one common problem – they could not continue it for long since waking up from your peaceful sleep is an everyday challenge. Also, studying early in the morning will give you less number of hours to study as compared to studying late at night.

Procrastination is the biggest enemy of night owls. Since they know they have got a lot of time to study, procrastination becomes much evident. This also affects the sleep schedule as the ‘time to study’ at night keeps getting shifted forward.

Also read: Benefits of studying early in the morning

The conclusion

If you are a school student, or someone bounded by a daily routine to follow, we suggest that you study in the day instead of night since you are going to have a tiring day. Students of colleges, or those preparing for some competitive exams have some flexibility in their day schedule, so they can prefer to study late at night.

The aim is to not disturb the fixed sleep cycle and maintain productivity.

All the best!

The post Should Students Study in Early Morning or Late at Night? appeared first on Republic Aeon.

Grab a glass of water

Celio suggests starting with a full glass of water if you’re feeling anxious; he acknowledges that this may be the oldest trick in the book. After all, many of us already don’t drink enough water, and we could mistake the symptoms of thirst for those of hunger or uncontrollable tension.

Write it down

If you’re feeling overwhelmed, Celio suggests grabbing a notepad—not your phone or computer—and writing things down the old fashioned way. She suggests making a list in bullet form of everything that is stressing you out and why. She recommends keeping a diary because ‘writing things down may clarify where the stress is coming from and also give you the perspective that while eating a bowl of pretzels does not, in fact, fix the tap, maybe YouTubing how to do it does’.

Sip on tea

“If I have a mug, some boiling water, a cinnamon stick, and a teaspoon of honey, then I have what I need to curb sugar cravings when stressed,” explains Susan Albers, a psychologist at the Cleveland Clinic and the New York Times bestselling author of Eating Mindfully. “Clinical studies have shown that cinnamon aids in maintaining normal insulin levels.” You may also try sprinkling some cinnamon in your morning coffee or switching to chai tea for breakfast instead of the traditional English meal.

Take a 15-minute walk

In agreement, Celio argues that moderate, regular exercise is beneficial to both mental and physical health. Find an activity you enjoy, whether it’s a brisk walk, a ride on a stationary bike, a set of planks, a dance party, or anything else, and do it every day for at least 10 minutes, ideally 30. It provides us something to do that pushes us to get better and stronger, as well as boosts our mood and sleep quality, and benefits our gut microbiome.

Peel a clementine

Mindful relaxation can be as easy as peeling a clementine. According to Albers, “peeling citrus fruit is a mini-meditative moment” since it requires the use of both hands. The pleasant aroma of citrus has also been proved to reduce stress, which could help you resist the office’s free doughnuts. Peel the fruit in a spiral pattern while taking deep breaths of the fragrant air for maximum relaxation. When you’re done peeling, take your time and enjoy the fruit by nibbling on individual segments.

Make avocado toast

When looking for a snack, Harbstreet advises picking something that won’t add to your anxiety levels. It’s not the best time to try your hand at making an elaborate gourmet dish from scratch or one that requires unusual or hard-to-find components. “Just keep it straight forward and basic,” she advises. In addition, it should be something that satisfies you.

Think long-term

Albers claims that the satisfaction from eating comfort food only lasts for three minutes. I find it useful to keep this figure in the forefront of my mind at all times. What can I do to feel better for more than three minutes? I ask myself. It’s not a cookie most of the time.”

In addition, Celio suggests taking stock of your hunger levels at regular intervals. “Is your body hungry, or are we exhausted and looking for a pick-me-up?” Do we just want to experience something new? “A lot of people use food to medicate their emotions,” she explains. She cautions that the short-term boost of energy and happiness from a high-sugar option is outweighed by the longer-term fatigue and depression that can result from the sugar crash that inevitably follows.

Take a mustard bath

The English mustard bath is my favourite, adds Albers. Dry mustard has been used to increase body temperature for thousands of years. A few teaspoons of this, some Epsom salts, and some lavender essential oil in a hot bath and you’ve got immediate relaxation. It’s a nice change of pace from traditional fall/winter comfort dishes on a chilly night.

Get distracted

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Jennifer Nasser, Ph.D., R.D., associate professor of nutrition sciences at Drexel University, advises, “Keep your hands and mind busy with some sort of fun activity.” “Knitting, colouring, and drawing are all great ways to divert your attention away from cravings.” Bazilian concurs, noting that there are plenty of alternatives to giving in to a stress-induced hunger, such as messaging a buddy, checking email, or playing a mobile game for a few minutes.

Be strategic with snacks

Nasser recommends keeping some low-calorie finger snacks on available, such as small carrots, apple slices, or celery, if you are the type of person who prefers to chew in response to stress. To help you feel fuller for longer, try adding some protein in the form of nut butters. She recommends combining sweet and savoury flavours, such as honey and cinnamon with cottage cheese, if you’re craving something sweet. To paraphrase: “That way, you’ll get the sweet taste in addition to the fullness signals that protein sends to the brain to get you to stop eating.”

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