20 Simple Tips to Lose Weight in Just 10 Days

tips to lose weightLosing weight is one the most difficult tasks for every overweight person. There are countless tips to lose weight but how many of them are effective and practical? No one knows because some of them are not practical whereas others are tough enough that everyone can’t execute properly. Let us share 20 simple and practical tips to lose weight in just 10 days.

But first of all, look at some few interesting statistics about weight loss.

  • Six out of ten persons want to lose weight.
  • In the United States, 108 million people are on different weight loss diets.
  • There are more than 1 billion adults with overweight around the globe. The number is growing rapidly.

20 Simple Tips to Lose Weight in Just 10 Days

1. Replace Tea/Coffee with Green Tea

Drink a cup of hot green tea in the morning on an empty stomach to cleanse the toxin in the body. It can be also used to get rid of problems like constipation. Green can be very effective for weight loss as it is very low in calories. The tea has the ability to improve metabolism for rapid fat burning.

2. Increase Water Intake

Water is one of the most significant but neglected aspects of every weight loss program. Water consumption helps to cleanse the water from your body in the urine form. Try to drink about 4-5 liter water every day.

3. Reduce Carbohydrate Intake

Rice is a food rich in carbohydrates and calories. Reducing rice intake can help to lose weight effectively. If you are serious about weight loss then you must reduce carbohydrate intake in the routine diet.

4. Lemon, Honey and Hot Water

Hot water with honey and lemon is one of the best tricks to lose weight. Drink this three-ingredient mixture every morning on empty stomach for weight loss in just 10 days.

5. Increase Fiber Intake

Foods with soluble fibers are best for weight loss. Soluble fiber foods help to lose weight by decreasing the bad cholesterol in the body. They effectively keep your stomach full for a longer time and prevent you from overeating.

6. Increase Protein Intake

Protein is a prime muscle building that reduces the fat in the body. It converts loose fat into muscles. Increase protein intake in your routine diet. Replacing carbohydrates with proteins is a great way to lose weight.

7. Avoid Junk Food

Junk foods are one of the main reasons for weight gain. Such foods like burger, pizza etc don’t have any nutritive value. All they can deliver us fat and additional weight. Stay away from junk foods if you want to lose weight quickly.

8. Avoid Three Poisons

Sugar, Salt, and Rice are three poisons that we consume in your routine diet mostly. It is almost impossible to avoid these three things but one can reduce the intake conveniently.

9. Proper Exercise

Try to be physically active. Workout plays a vital role not only to lose weight but to stay fit. Start with easy exercises such as jogging, walking, skipping, yoga, swimming or cardio workout. A regular exercise routine can be very useful to shed some pounds.

10. Never Skip Meals

Skipping meals is one of the biggest mistakes most people make for weight loss. Do you know skipping meals can lead to weight gain? Yes, it is true because when someone skips a meal; the hunger stays in the body. Next time when he/she consume food, they end up eating twice the quantity.

11.Reduce Food Consumption to 1/3

The food we consume leads to obesity. Reduce the quantity to one third. If you still feel hungry, try to consume vegetables or fiber-rich fruits as desserts.

12. Eat Only 3 Meals a Day

Don’t consume more than 3 meals per day. Take your lunch as a prime meal to eat heavy. Take breakfast and dinner light. This tip is one of the most significant ones for how to lose weight in 10 days naturally.

13. Eat Fruits with Fewer Calories and High Water Content

Vegetables and fruits such as cucumber, papaya, and watermelon contain fewer calories. You can use them as a brunch or at evening salads to make you full. Such fruits are ideal for weight loss due to lesser calories and more water.

14. Prefer Sprouts to Snacks

Boiled sprouts are high in nutrients and contain fewer calories. You can use them two times a day for brunch or at evening time about 2 hours before dinner. They have better nutrients as compared to other snack and also help in weight loss.

15. Always Get Proper Sleep

Set a regular bedtime to improve the quality of rest. Go to bed at the same time every night and leave the bed at the same time every day. Sleep for at least seven to eight hours every night. Take a power nap to make for lost sleep.

Don’t use laptops, smartphones or tablets at the bed as they damage the sleeping hormones and leads to sleeplessness. Try to read a good book at lamplight. Sleeplessness leads to obesity, obesity leads to overeating and as a result you gain weight. So, sleep properly to lose weight naturally.

16. Get Rid of Food Craving

Don’t consume food or snacks when you have food cravings. Drink water to avoid it. They fatty and sugary foods lead to weight gain. You can get rid of the problem with your willpower. Motivate yourself to avoid junk foods and turn to healthy options.

17. Check Weight in Every 2 Days

Try to monitor your weight in 2 days. It will help you to keep the record of your weight loss or gains and will help to motivate for your goals.

18. Get Organized in the Kitchen

Make a clean and healthy meal plan for the week. Prepare snacks and meals in advance. A little planning helps to avoid panic.

19. Make use of Sunlight Benefits

Remove the glasses in the morning and let the sunshine kiss your face. Health researchers have proved that you can get rid of stress and depression when your body is not lacking vitamin D. Sunlight is the best way to improve the natural anti-depressant levels in the brains.

20. Never Deviate from your Diet Plan

Most people can’t lose weight as they deviate from the diet plan. After making a diet plan, stick to it and you will get better results soon.

Reasons for Weight Loss Failure

  • Unhealthy Food Options
  • Overeating
  • Lack of Self Control
  • Lack of Exercise
  • Slow metabolism

Stay motivated to your plan to lose weight, stay fit, healthy and confident. There is a famous saying “Where there is a will, there is a way”. Yes, when you want to do anything, you can do it if you are serious about it. For instance, you can also lose weight after 40.

Best Weight Loss Foods

  • Avocado
  • Apple
  • Pomegranate
  • Eggs
  • Steaks
  • Yogurt
  • Oatmeal
  • Blueberries
  • Oranges
  • Quinoa
  • Lentils

Healthy Fats for Bodybuilding

When we think of fat, oily and cheesy pizza, fatty strips of bacon, greasy French fries or cheeseburger appears in our mind. Now, these are some serious sources of unhealthy fats. Most people ask what are healthy fats for bodybuilding? The answer is yes, there are various types of healthy fats for bodybuilding.

Healthy Fats for Bodybuilding

People think that all fats are unhealthy which is not true. The problem is that there is brainwashing exercise going on in the fitness world. The slimming industry is advocating the facts that if you want to reduce fat, eliminate fat from your diet. This idea may be correct to some extent but eliminating healthy fats from your diet can affect your health. But if you’re a bodybuilder, it is essential to know about healthy fats for bodybuilding.

The food industry is aware of their customer concern about fat. So they have managed to replace them with artificial sweeteners or sugar which are not good for health. The process used for eliminating fats from food can have adverse effects like removing valuable compounds and nutrients.

The unhealthy fats idea has made its way into the world of bodybuilding. There is a serious concern about the fats in diets which is getting popular for fat accumulation in the body. Such thinking has led to eliminating fat from protein powders through various processes like chemical washing, hydrolysis and heat treatment.
Such type of processes removes the essential anti-inflammatory compounds.

Do Healthy Fats Exist?

There are many fats that are considered as healthy fats for bodybuilding. Fats can be very useful for bodybuilders to gain desired muscle results.

Healthy fats are an ideal source of energy that helps to generate energy for a long time. Fats are an important part of cell walls that allow waste products to go out and nutrients get in. Healthy Fats contribute to processes for the regulation of body processes such as the nervous system, blood pressure, heart rate, and blood clotting. Some vitamins like A, D, E, and K rely on healthy fats to enable their transport of the body tissues. So, it is important to consume healthy fats in your diet.

What are Healthy Fats for Bodybuilding?

Omega 3 Fatty Acids

Omega 3 Fatty acids are the most valuable and important healthy fats for bodybuilding. They are the type of polyunsaturated fats. They are very important for body health. Omega 3 fats prevent muscle breakdown and are ideal for joint health. Their excellent anti-inflammatory properties play a significant role to develop and maintain healthy cells. They strengthen the cell membrane and keep cells in their shape.

Fish oil supplements are popular sources of essential omega-3 fatty acids. Such fats play a vital role to produce compounds known as resolvins and prostaglandins. These compounds improve the blood flow in the body and reduce inflammation. Both these benefits are best for bodybuilders.

Inflammation is related to tissue building in bodybuilding. Extended inflammation period can impede the muscle recovery process. Therefore it is important for bodybuilders to use Omega 3 fats.

Fatty fishes like herring, mackerel, and salmon are rich sources of omega 3. You can also get it from

  • flax oil
  • fish oil
  • flax seeds
  • walnuts
  • avocados
  • almond butter

Polyunsaturated Fats

Polyunsaturated fats are found in cottonseed oil, vegetable oil, and sunflower. They are little less stable and more vulnerable to turn rancid than mono-unsaturated fat sources. Such type of fats remains in liquid form at room temperature but some fats can turn into solid form. Polyunsaturated fats prevent a body from developing insulin resistance.

Monounsaturated Fats

Our body processes monounsaturated fats effectively. They are the decent source of calories and provide energy for long training sessions. The main problem most people suffer is the reduction of saturated fat quantity they consume. Replacing them with monounsaturated fats will improve your heart health.

Monounsaturated fats improve the sense of being fuller for a long time. They also reduce the variations in blood sugar levels. This helps the bodybuilders in heavy workout sessions where they lack energy. Another benefit of monounsaturated fats is that they enhance the absorption of the fat-soluble vitamins that are available in different vegetables.

There are many ways to get monounsaturated fats from your diet such as canola oil, grape-seed oil, olive oil, nuts, and avocados. Olive oil is an ideal source of monounsaturated fats. Peanut butter is another decent option.

Avocado can provide a high amount of monounsaturated fats. Avocadoes promote the feeling of being full and aid to curb appetite and also provide fiber and plant sterols to reduce bad cholesterol levels in the blood. One good option is to use it with apple cider vinegar and extra virgin olive oil for additional health favor.

Unsaturated fats are beneficial for promoting good health as compared to Trans and saturated fats. But still, they can lead to weight gain when used in large amount.

Saturated Fats

You can include some saturated fats in your diet as they are good sources of energy. Remember saturated fats can lead to store unwanted body fat. You can add coconut butter as a natural food source of saturated fats.

Summary

Clean eating is recommended for bodybuilders to gain fitness goals. A diet composed of grains, natural, whole foods and unprocessed can be an ideal one. Healthy fats for bodybuilding are essential to promote muscle growth, strength, and energy levels.

How to Lose Weight After 40

When we reach the late 30s, our body naturally gains weight very easily. Losing weight after 40 is very difficult but not impossible. That’s why most people search for how to lose weight after 40. Changing eating habits, activity level, hormones and how the body stores fat can play a vital role. But there are few simple and effective ways that can help you to lose weight after 40. Let’s take a look at some best ways for how to lose weight after 40.

How to Lose Weight After 40

how to lose weight after 40

1. Eat Fruits and Veggies

Fill half plate with fruits and veggies at every meal. These foods have less fat and calories with more nutrients than grains, dairy products or meat. Even if you eat less, you will still feel satisfied. Fresh fruits such as berries and apples are the best replacement for high sugar or high-fat snacks.

2. Never Skip Breakfast

A healthy breakfast such as whole wheat toast or oatmeal with fruit is best for weight loss. IT prevents you from overeating at lunch by curbing the mid-morning hunger. Snacks or small meals in every few hours can help to maintain appetite in check all day long.

3. Be Gentle at Dinner

Consuming most calories at lunch can help you lose weight effectively. If you are eating heavy meals at dinner, you are going to end up with weight gain. So, be gentle at dinner and eat less at night. So goodbye to late night hunger and don’t eat after dinner.

4. Prepare Healthy Meals

Extra calories and fat come from the way we prepare food. Don’t fry food or cook in butter or oils. Replace them with broiling, grilling, and baking. Go with the same choice at restaurants. Select grilled foods instead of fried foods with creamy sauces.

5. Never Make a Second Trip

As we get older, naturally we become less active. It is essential to cut more calories than you used to lose weight. Smaller portions and calories tracking with an app or food diary can aid you eating less.

6.Pay Attention

When you are busy with kids, work, and life, you normally don’t pay attention to your food. It results in overeating and ever more hunger in quick time. Pay proper attention to your meals and focus on what you are eating. It helps brain realizing when you are full.

7. Say no to Soda

Don’t drink sugar-sweetened soft drinks, coffee or energy drinks. Replace them with water or zero-calorie beverage. The sweetened drinks contain tons of added sugar which leads to weight gain and can cause diabetes.

8. Say Good Bye to Alcohol

Alcohol is one of the prime reasons for weight gain and mother of few life-threating diseases. Do drink alcohol even if you are young. After 40, if you are prone to drinking, you may gain extra weight and also suffer from serious health problems such as diabetes, liver failure, and kidney failure.

9.Exercise

Between family activities, commutes, and desk jobs, most people don’t have the proper time for workouts. But regular exercise is very important not only for your weight but for overall health. A brisk walk or light yard work every week can be good choices. Swimming, jogging, and cycling are also best options. Make a proper schedule for your workouts.

10. Try Muscle Building

Naturally, most people lose muscle after 40. The cause is very common in women after menopause. Muscle burns more calories than fat which can slow down metabolism. Weight lifting, strength training workouts or body weight exercises such as squats and push-ups at least two times a week can be best to maintain and build muscles. Check out the best foods for muscle building.

11. Don’t Stress

Stress can lead to binge on unhealthy food. It makes it tougher for the body to break down fat. Try deep breathing, yoga, reading good books, going for a walk or meditation. Remember stress relief is different for everyone, so try to find the best that suits you.

12. Get Quality Sleep

Various things can cause sleeplessness after 40 such as stress, health problems, medications and menopause for women. People who don’t sleep properly gain more weight. Get proper sleep to lose weight. If you are unable to sleep, change your room, habits, and timing.

13. Have Your Thyroid Checked

If you are exercising properly and eating healthy but still unable to lose weight, you may have a thyroid problem. The case occurs in only 5% of people but it is common in people over 60 and in women too. It can also cause muscle or joint pain, depression, and fatigue. So it is wise to check thyroid and treat it properly with medications.

14. Get Support

Many people find it difficult to lose weight alone. If you are one of them then you can join a weight loss contest, social media group or ask your best friend for a morning or evening walk or gym classes.

Chamomile Tea Benefits for Health, Skin and Hair

Chamomile tea, made from natural chamomile flower is also known as “Babune ka Phul” in Hindi. The chamomile tea benefits have been famous for a long time due to its beauty and medicinal benefits. Chamomile flowers are a daisy in appearance with its lovely white petals, yellow disc florets, and strong aroma. This lovely flower is commonly found in Asia, North America, Europe, and Australia and blossoms during early summers. The chamomile tea has golden color with delightful fruity flavor.

This natural herbal remedy has numerous health benefits for disorders. For instance mouth ulcers, stomach, and intestinal disorders, insomnia, anxiety, Chamomile Tea Benefits for Health, Skin and Hair and so many others. Moreover, chamomile is excellent in benefits for beauty and skin care. Here are some of the best chamomile tea benefits for overall health, skin, and hair.

Chamomile tea benefits for health

Chamomile Tea Benefits for Health

Chamomile tea is perfect for its muscle relaxing properties. It gives relief from menstrual cramps by relaxing uterus muscles. By increasing glycine, chamomile decreases muscle spasms. Using it properly can relive you from stomach cramps in menstrual cycles. But excessive use can lead to stomach problems too. A cup of chamomile tea can relieve the fair amount of stress after a hard day’s work.

People suffering from stomach ulcers can smooth down their pains by taking chamomile on regular basis. It is excellent for stomach stone problems because it ceases the re-formation of stones.

Chamomile is ideal for anti-bacterial properties and helps to improve the immune system effectively. Using chamomile in cold and cough helps to recuperate from it faster.

Chamomile tea effectively controls blood sugar level and also aids to control diabetes mellitus symptoms. A physician can prescribe proper dosage of chamomile tea for maximum benefits.

It works best to reduce gas formation in the body. Chamomile tea helps to get rid of irritable bowel syndrome and heartburn.

One of the most effective properties of chamomile tea is that it relieves migraines and other headaches.

Chamomile tea is naturally sedative in nature. If you are suffering from sleepless, then taking chamomile tea regularly can help you to get sound sleep and relieve sleep troubles.

Chamomile Tea Benefits for Skin

Chamomile tea is naturally gifted with antioxidant, healing, moisturizing and cleansing properties. It is known as full fledge skincare treatment.

Chamomile tea boosts up the healing process of minor injuries and also helps to disinfect them.

Being ideal natural skin bleach, the tea lightens skin complexion and provide health glow naturally.

It is very helpful for decreasing sunburns and skin irritations.

Being a powerful antioxidant, it helps to fight breakouts and acne. It is also very useful to eliminate acne scars.

Chamomile defends skin from radical damages which known as prime, premature aging factor. In other words, we can say that it aids to retain youthful body for a long time.

It reduces eye puffiness and under-eye dark circles when placed cool down in tea bags.

Blending it with powdered milk provide an ideal facial and body scrub. It sloughs off the dry and dead skin cells to reveal underlying new cells.

Regular use of chamomile tea moisturizes and nourishes the skin from deep inside.

Chamomile Tea Benefits for Skin

It is an ideal hair lightener that brightens up the blond hair rapidly. Using it as a final hair rinse can prominently add fabulous shining golden light to your brown hair.

Chamomile tea prevents and eliminates dandruff and also soothes the irritated scalp. Also, check best 23 fruits for glowing skin.

Teas with Medicinal Benefits

Here are some best teas with various medicinal benefits.

Most people drink tea only to enjoy the flavor but very few use it for mood and health benefits. Some of them use it for weight loss while others to elevate their mood. But tea can be used for medicinal purposes also. One can easily find abundant tea brands on the market with various tastes and purposes. In this short article about tea, I am going to unveil the benefits of different teas for health.

1.Green Tea

  • Green tea is one of the most beneficial tea for human health. Fitness lovers use it to improve metabolism in order to get rid of excess body fat.
  • Green prevents from stroke, weight gain and slow metabolism.
  • Being antioxidant in nature, it may interfere with bladder growth, lung, breast, pancreatic, stomach and colorectal cancers.
  • It also prevents from clogging of arteries and aids in heart and cardiovascular problems by increasing cholesterol.
  • Green tea contains fluoride content that prevents tooth decay.
  • It is also very effective to reduce neurological disorders such as Parkinson’s and Alzheimer’s diseases.

2.Black Tea

  • Black tea helps to preserve from lungs damage which is mostly caused by cigarette smoke.
  • Works best to minimize stroke risk.
  • It contains theophylline that improves blood flow in capillaries and aids to maintain normal blood pressure.
  • Black is an Ideal tea for people suffering from the asthmatic problem as it expands the airways thus make breathing easier.

3.Chaga Tea

  • It helps to strengthen and boost the immune system.
  • Lower the risk of few cancer diseases such as stomach, breast, uterus, and liver.
  • Increase energy levels and stamina.
  • Prevent stomach diseases and helps digestion.

4.Pu-erh Tea

  • Lower cholesterol levels, improve blood flow and circulation.
  • Very useful for food digestion.
  • Being an antioxidant in nature, Pu-erh tea removes toxins from the bloodstream.
  • Increase functioning of the spleen.

6.White Tea

  • Contains powerful anticancer properties.
  • Works best to lower high blood pressure and maintaining it normally.
  • Improves arteries function by thinning blood.
  • Reduces cholesterol level in the body.
  • Protects heart and circulatory system.
  • It contains fluoride and few nutrients that keep teeth healthy and strong.
  • Slay bacteria that cause bad breath, tooth decay and plaque.
  • Prevents bacterial infections and promotes the healthy immune system.

7.Hibiscus Tea

  • Reduces blood pressure.
  • Keeps atherosclerosis in check by lowering cholesterol.

8.Oolong Tea

  • Decreases cholesterol level in the body
  • Ideal for weight loss
  • Maintains blood sugar level in diabetic people

9.Rooibos Tea

  • Contains anti-cancer properties
  • Controls cholesterol and high blood pressure
  • Regenerates liver tissues
  • Reduce gastrointestinal distress and cramps.

Best Bodybuilding Foods- A Complete List

Every bodybuilding enthusiast wants to know what are the best bodybuilding foods? No matter how hard you perform workouts or use bodybuilding supplements, if you are not eating a proper diet, you will not build muscles. Almost every bodybuilder wants to build muscle fast. But when the body doesn’t receive sufficient fuel, it fails to build new muscles.

best bodybuilding foods

The best bodybuilding foods help to provide quality carbohydrates, proteins, and dietary fats. Remember your muscle are made in the kitchen and maintained at the gym. So without wasting your time, let’s share some of the best bodybuilding foods.

The Best Bodybuilding Foods

1. Dry Oatmeal

Breakfast is the first and most important meal of the day. Dry oatmeal is best for bodybuilding and also for fat loss. But don’t use hot oatmeal for breakfast. Sever it raw for maximum benefits.

You can top oatmeal with dried cranberries, slivered almonds and skim milk for delicious breakfast with a quality protein source.

2. Nut Butter

Though nuts are best, nut butter can be more effective food for bodybuilding. You can add it to your smoothies, make a sauce, smear it over fruits or simply eat it.

Nut butter is a perfect blend of quality proteins and healthy fats. Choose natural variety as most nut butters contain a high amount of sugar.

3. Grass Fed Beef

One of the best bodybuilding foods is grass-fed beef that contains a high amount of protein. Such type of beef contains CLA fats that are known for burning extra body fat quickly. The food is highly recommended for lean muscle builders.

Grass-fed beef also contains iron which is essential to keep energy levels up for harder and longer workouts.

4. Salmon

Salmon is a protein-rich food with high levels of omega-3 fats. It helps to improve insulin intensity in your body which means you can easily build lean muscle mass.

Such type of fish is more calories dense when compared with white fish varieties like tilapia or bass. For instance, four ounces of salmon equals eight ounces of tilapia.

5. Whole Milk

Most people avoid whole milk as it contains saturated fat content. But some saturated fat is necessary to keep testosterone levels elevated. Men using low-fat diets have usually slow testosterone release which means slow progress in bodybuilding goals.

Whole milk is high in calories and offers a decent protein amount. Whether you use it with a morning bowl of oats or with smoothies, you can get maximum bodybuilding benefits from whole milk.

6. Quinoa

Quinoa is another best bodybuilding food to be included in your diet plan. This food is an ideal source of protein with slow digesting carbohydrates.

Quinoa helps to stimulate full and entire recovery after tough workouts. No matter how you use it, you are using the right bodybuilding food.

7. Bananas

Never deny the importance of fruits for bodybuilding. They are loaded with natural beneficial nutrients. Banana is one the best bodybuilding foods with simple fruit sugars which makes it an ideal insulin responder after workouts. It also contains a decent amount of starchy carbohydrates which is slowly digestible that keeps your energy levels high for a long time.

8. Avocado

This healthy source of fat is another best bodybuilding food. The food contains vitamin E which makes it a good food for healthy skin and hair. It also helps to improve the immune system and supply cholesterol lowering unsaturated fat. Another best thing about avocado is that you can use it in various ways such as green salads, sandwich or in a sauce.

9. Bagels

Bagels are good carbohydrate source. You can use it immediately after workouts for maximum bodybuilding benefits. Bagels are much denser than bread. This rich carbohydrate source helps to promote massive growth.

10. Olive Oil

Whether you are preparing stir-fry’s or simple grill meat, always use olive oil. It is one of the easiest and fastest ways to get maximum calories and healthy fats. Olive oil has heart-healthy fats which are an additional benefit.

Here are more best bodybuilding foods.

Best Protein Sources for Bodybuilding

Eggs- A cheap but one of the very best bodybuilding foods

Skinless Chicken Breast- Inexpensive, lean and a high-quality protein source

Cod- affordable lean fish

Buffalo- Super expensive lean red meat with wonderful bodybuilding benefits

Lean Ground Turkey- Though expensive than chicken breast but a lean high-quality protein

Filet Mignon- Tasty but expensive lean cut of meat.

Top Round Steak- A lean cut of meat with more fat than chicken but ideal meat source.

Pollock- Lean Fish

Flounder- Cheap lean fish

Wild Swordfish- Expensive lean high-quality protein

Wild Sea Bass- Another expensive lean high-quality protein

Lean Ground Beef- Ideal off-season protein source

Turkey Bacon- Although leaner than normal bacon

Cottage Cheese- a Slow digesting type of protein

Canned Tuna- Lean Expensive fish

Wild Salmon- A Healthy fatty fish

Protein Foods to Avoid

Bacon- High in fat, though tasty

Deli Meat- A low quality of meat with too many chemicals.

Skinned Chicken- Loaded with extra fat

Breaded Chicken- Breadcrumbs contain simple carbs which are not good for you.

Farmed Fish- Fewer omega-3s as compared to wild fish

Fatty Cuts of Red Meat- Adds too much fat to the body

Fatty Ground Beef- Good for making meatballs or tasty burgers but not a quality muscular body.

Best Carbohydrates Sources

Fruits- Fruits are always healthy but some are better than others for various reasons. For instance, a banana is an ideal food for post-workout carbs and blueberries are best amongst antioxidants.

Vegetables- Just like fruits, vegetables are considered ideal for all fitness goals. For instance, green veggies are perfect for offseason with fewer calories and net carbs. They also contain a high amount of fiber. Make sure to have few in every meal.

Oatmeal- Best slow digestion carbs

Steel Cut Oats- Just like oatmeal, they are also slowly digested.

Cream of Rice- Quickly digesting carb and a decent alternative for white rice

Cream of Wheat- Alternative for white rice and faster-digesting carb

Brown Rice- A staple of slow digesting carb

Whole Wheat Bread- Another ideal slow digesting carb

White Rice- One of the quickest digesting carb

Sweet Potatoes/Yam- A tasty slow digesting carb

Carbohydrates to Avoid

Candy- Too much sugar

Cereal- Loaded with extra sugar

Ice Cream- Sugar, sugar, sugar

Chips- Rich in simple carbs and bad fats

Soda- A regular stuff is a simple sugar water but diet one is fine

Sugar Juice- Almost all sugar juices are loaded with sugar water

Best Sources of Fat

Almonds- A perfect fat source with a small amount of protein

Flaxseed/olive oil- Best source of fat

Cashew Butter/Almond Butter- Another food source of healthy fats

Avocadoes- Health source of protein

Pecans- Less protein and high in healthy fat

Walnuts- the best fat source with fewer proteins

Natural Peanut Butter- Avoid processed, use natural peanut butter for healthy fats with some protein

Fats to Avoid

Butter and Margarine- Not a good option to be added to the bread, use oil instead

Fried Anything- Contains saturated and Trans fats

Vegetable Shortening- Not a healthy fat source

Coconut oil/ Palm oil- Don’t contain healthy fats

Best Bodybuilding Foods List

Here is the best bodybuilding foods list for you.

Protein

  • Top round steak
  • Eggs
  • Cottage Cheese
  • Chicken Breast
  • Carbs
  • Oatmeal

Fats

  • Almonds
  • Olive oil
  • Natural Peanut Butter
  • Fish oil

Fruits

  • Bananas
  • Apples
  • Blueberries

Vegetables

  • Brown Rice
  • Spinach
  • Sweet Potatoes
  • Broccoli
  • Onions

Test Boosting Foods

Testosterone, popularly known as “male hormone” is naturally produced by the testes in men. Most of the men are suffering from low testosterone levels that cause low energy, fatigue, low focus, and weak bones. Testosterone plays a vital role in both men and women health for its anabolic properties. Some of the prominent high testosterone benefits include increase bone density, muscle growth, and improve strength, bone maturation and stimulation of height growth. On the contrary, low testosterone levels can lead to muscle loss, obesity, low sex drive, brittle bones, erectile dysfunction, moodiness, and impotence. Here are top 10 foods to boost testosterone level naturally.

1. Grapes- Sperm Raiser

Including a bunch of red grapes in the daily diet will boost your testosterone as the skin contain resveratrol that concentrates sperm. A research in The Republic of China proves that 5-10g of grape skins raised the testosterone level and promoted epididymal motility.

2. Tuna- Higher Sex Drive

Tuna contains vitamin D which is ideal for bone health. A study at Graz Medical University in Austria found that the vitamin boosts testosterone by up to 90%.

3. Pomegranate- Impotency Fighter

The International Journal of Impotence Research reported that about 47% of impotent men found a significant change after consuming a glass of antioxidant-rich fresh pomegranate juice daily.

4. Garlic- Muscle maintenance

Garlic has an active ingredient allicin, which lower stress hormone levels cortisol in the body. Cortisol fights with testosterone hormone for the similar sites within the muscle cells. Trench the cortisol and your testosterone will be able to work perfectly. Garlic is more powerful when used uncooked.

5. Honey- Better Blood Flow

Honey is an ideal food for health especially for boosting testosterone. The natural food contains mineral boron which is directly linked to high testosterone. Honey is rich in Nitric Oxide that is vital for opening up blood vessels which improve erectile function. You can easily boost nitric oxide levels by 50% with four teaspoons of honey.

6. Milk- Improve Lean Muscle

Fat blokes contain more estrogen. Milk can effectively boost testosterone levels. It contains amino acids for boosting anabolic hormone production that can trim fat and build muscles. Health experts recommend three 200ml glasses per day.

7. Eggs- Hormone Booster

The egg yolk contains cholesterol which is known as the pioneer for testosterone. Don’t worry about the cholesterol level of the heart as three eggs a day are not going to affect cholesterol levels.

8. Cabbage

Cabbage is also known as the king of veg patch. It contains chemical indole-3-carbinol which cleanses your blood of female hormones. 500mg a day halves estrogen levels and makes testosterone even more effective.

How to Boost Testosterone Naturally

Body Fat

Extra body fat is responsible for the production of oestrogen (female sex hormone) that results in testosterone decrease. Lowering your body fat can help you to boost testosterone level naturally.

Eat Properly

Most people cut on caloric intake which is the worst mistake one can do. During such diet, brain modifies a starvation mode and decreases the testosterone production until the deprivation is over. It is due to the fact that high testosterone levels help to burn more fat quickly. A human body needs consistent calories supply to produce testosterone properly. So never skip a meal especially the breakfast.

Heavy Weight Training

Include compound weightlifting session for two or three days a week. Exercises such as squats, dead-lifts and bench presses incorporate large muscle groups. Studies have proved that compound weights motivate the testosterone production in the body effectively as compared to isolated workouts.

Rest

Get at least eight to nine hours sleep at night. People with less than recommended sleep suffer from low testosterone problems. So you must get a quality, sound sleep to boost testosterone production in the body.

Best Foods for Cutting

Best Foods for Cutting

Cutting is one tough task for bodybuilders where they cut the excess body fat. After bulking, the cutting phase is quite irritating one as you have to follow a strict diet plan. Here are some best foods for cutting.

1. Sesame Seed Oil

Sesamin is a lignan found in Sesame Seeds. It helps to decrease fat storage and improve fat oxidation and therefore it can be an ideal food for cutting and weight loss.

2. Salmon

Protein is essential to prevent muscle loss and there is no better choice than salmon. It contains fewer saturated fats with valuable omega 3’s. Omega 3 DHA and EPA helps in fat loss by maintaining insulin levels which are the prime cause of excess fat storage and helps in energy production. Salmon also protects against cardiovascular diseases.

3. White Kidney Beans

Such type of kidney beans contains the health benefits of legumes. The enzymes present in white kidney beans helps the body to absorb less carbohydrate and avoid excess fat storage.

Kidney beans are highly nutritious foods with high protein, low fat and essential vitamins and minerals.

4. Green Teas

Green tea is one of the most popular and effective fat-loss foods. Whether you prefer in raw or tea bags, consume 2-3 cups of green tea per day for best food loss. Green tea has compounds like Catechins and Polyphenols that works as an ideal antioxidant in the body.

5. Leafy Green Vegetables

The leafy greens are the highly nutritious choice for cutting. They contain ideal amounts of fiber which aid slow down the absorption rate of other foods in the meal. Eating vegetables is beneficial for overall health. Some good leafy greens are bok-choy, romaine, spinach, raw salads, cabbage, sprouts, and silverbeet.

6. Flaxseed Oil

Flaxseed oil is one of the most concentrated forms of Omega 3 acids. This type of oil has essential fat burning properties with energy boosting, brain health and heart benefits.

7. Grapefruit

Grapefruit is known as fat loss food. It is a low GI food with a rich level of vitamin C and flavonoids for immunity and energy production. But remember it is highly acidic in nature. Don’t consume too many grapefruits. A half grapefruit is recommended for weight loss and fat burning diet plan.

8. Tomatoes

Tomatoes contain fewer calories and help to regular appetite with increasing mood levels. It has naturally occurring brain chemicals known as serotonin and endorphins. Serotonin plays a significant role in suppressing your appetite by sending signals to the brains which make you feel satisfied. Lypocene is another compound found in tomatoes that protect against cancer.

9. Whole Grain Bread

Bulking and cutting foods are entirely different from each other. Bulking foods are rich in concentrated carbs like wholemeal bread and rice. Cutting foods should contain fewer carbs like whole grain bread. Such bread contains only half the amount of carbs per serve as compared to rice but at the same time, they are loaded with protein, essential nutrients and encourage you to eat less. Soy and linseed bread is an ideal choice as it contains high Omega 3s, proteins and is very slowly absorbed.

10. Lean Beef

Now let’s talk about some meat. The beef has rich iron, creatine, and b-vitamins that work together to improve ATP and provide your harder, longer workouts. Lean beef is an ideal choice. Remember the pinker the color of the beef, the less fat it has.

Other best foods for cutting includes Brewer’s yeast, kelp, turkey breast, chicken breast, cottage cheese, red lentils, mushrooms, soy lecithin, apples, and pears.

Best Foods for Bulking

Best Foods for Bulking

Winter is a perfect time for bulking where you aim to gain some strength and quality mass. In fact, it is the most favorite part of bodybuilding where you can eat whatever you want. You don’t need to worry about fat or calories. There are three types of bulking.

  • Clean Bulking
  • Regular Bulking
  • Dirty Bulking

Here are some best foods for bulking.

1. Whole Milk and Cottage Cheese

Whole milk is loaded with protein, calories, calcium and additional fat which make it the best food for bulking. Cottage cheese and whole milk are decent sources of protein to build muscle while the carbohydrate and fat restore muscle glycogen stores and improve muscle building potential.

Use whole milk as a post-workout protein-shake and enjoy the cottage cheese pot before bed.

2. Nuts and Nut-Butters

Nuts are rich in monounsaturated fats and energy-dense. That’s why nuts and nut butter are best for bulking. A small serving of nuts provides huge calories with protein and fat. Both foods are loaded with essential macronutrients and minerals such as magnesium, selenium, phosphorus, and zinc. All of these are considered ideal for building muscle mass.

3. Salmon

When looking for best bulking foods, fatty fishes like salmon should be a part of bulking diet. Salmon contains a rich level of monounsaturated fatty acids which are ideal for health and clean bulking. Omega-3 fatty acids help to improve cardiovascular and joint health.

4. Avocado

Avocadoes contain monounsaturated fatty acids like oleic acid that are perfect for adding healthy fat and calories to your diet. Eating avocados as bulking foods provide a rich amount of antioxidants and vitamins like vitamin E which improves cardiovascular health and overall wellbeing.

5. Whole Eggs

Whole eggs provide you decent proteins, fats, and calories. Most people don’t like eggs for their saturated content and rich cholesterol level. But this is healthy cholesterol and good for your overall health. So, consume eggs without worrying about cholesterol and enjoy muscle mass improvement. Beside all facts, the egg is one of the cheapest bulking foods.

6. Lean Beef

Lean sources of protein are most perfect for getting a great physique. Red meat is the best food for bulking in many ways. For instance, red meat contains fat and protein which helps in the growth of muscle mass. The type of meat is also rich in heme iron. There are two types of iron consumed in the diet- heme iron and non-heme iron. Our body absorbs heme iron easily as compared to non-heme iron. Getting the proper amount of iron is necessary for muscle building and long hard training sessions.

7. Coconut and Olive Oil

Coconut and olive oil are the perfect addition of fat to your bulking diet. Use coconut oil and olive oil in cooking and meal preparations for adding healthy fat and extra calories to the diet.

8. Sweet Potato

Most people think that fats and proteins are necessary for bulking but carbohydrates are essential too. Sweet potatoes are fully packed with carbohydrates, vitamins, and minerals. Add a portion of sweet potatoes to your meals and enjoy bulking season.

9. Oats

Oats are great sources of complex carbohydrates that must be included in bulking foods. They contain fiber and complex carbs that help in digestion and supply a sustained release of energy. Also, they add healthy fat and calories to your diet.

10. Dark Chocolate

Dark chocolate is another best way to fix sugar cravings. Chocolate with over 75% content is full of monounsaturated fats and antioxidants. You can use it for bulking in various forms like with banana covered in melted dark chocolate and peanut butter. Other best foods for bulking include White chicken breast, turkey breast, Tuna, rice, pasta, low-fat yogurt, fat-free milk, bread, fish, peanut butter and steak.

Avoid foods with empty calories and zero protein like candy and soda. Some bad foods for bulking are

  • Sweetened juices
  • Potato chips
  • Simple carbohydrates
  • Big Macs and other unhealthy fast foods

Top 23 Fruits for Glowing Skin

Just when you realize you have to solve countless problems, your skins starts to bother you. After looking t in the mirror, you see a dull, pigmented and acne filled face full of worries. Immediately, you start thing what is the best way to achieve and maintain healthy glowing skin right? There are several things that can affect your skin like chemicals, dust, radiation or pollution and many more. Fruits are always best friends of over health and when it comes to glowing skin, they can be more than mere remedies. Take a look at top twenty fruits for glowing skin.

It is true that over skin a worse victim of poor lifestyle selections and ignorance. There may be certain things that affect your skin like “genes” but you can easily turn that around by paying attention to your diet. One of the very best ways to rejuvenate your skin is to include more fruits in your diet plan. You can also use them as fruit mask every alternate day. You know investing ten minutes every day can make a prominent difference in just two weeks.

Top 23 Fruits for Glowing Skin

Here is a complete guide to fruits for glowing skin. You will also find which fruit to apply and which one to eat for the healthy glowing skin. Let’s start our guide about Top 23 Fruits for Glowing Skin.

Top 23 Fruits for Glowing Skin

1. Cucumber

A fresh green cucumber contains a typical aroma that gives you fresh feeling without eating it. Cucumbers are high in water content that has a cooling effect on your body. It also contains antioxidant properties. Do you know unpeeled cucumbers are full of dietary fiber, Vitamin K, and C.? You can use Cucumber for skin healing in the following way.

How to Use Cucumber for Glowing Skin

  • Mix grated cucumber, 1 tablespoon of sugar and a lime juice to scrub your feet and hands.
  • Add cucumber to your sandwiches, wraps, salads, smoothies etc.
  • Make a glass of refreshing cucumber pulpy juice. Add a dash of lime juice, pink Himalayan salt and roasted cumin powder for flavor and taste.
  •  Mix grated cucumber, one tablespoon of coconut oil and one tablespoon of milk to moisturize your dry skin.
  • Use cucumber as a snack in the evening.
  • Mix grated cucumber with one tablespoon of rose water and one tablespoon of gram flour to reduce inflammation in acne prone skin.

2. Banana

Every health conscious don’t like bananas due to weight gain reasons but the one suffering from constipation will love this amazing fruit. Banana is rich in vitamins A, C, K, and E, dietary fiber, folate and essential minerals like magnesium, calcium, potassium, and phosphorus. Not only it an excellent moisturizer but it also has antimicrobial and antioxidant properties. Let’s look at some effective ways of using a banana for health and glowing skin.

How to use Banana for Glowing Skin

  • Mash a banana and apply it all over the skin to make naturally soft and supple instantly.
  • Prepare banana bread and banana muffins.
  • Add banana to cornflakes or oatmeal for breakfast.
  • Add a banana to your breakfast bowl or smoothie.

3. Lemon

Lemon is a popular natural bleaching agent. This fruit is rich in vitamin C. Being a powerful antioxidant it helps to flush out toxins. It also helps to protect skin from hyperpigmentation and photodamage. If you have dark spots, uneven pigmentation, keratinization or acne scars, use a lemon to get glowing skin. Let’s look at some of the best ways of using lemon for glowing skin.

How to Use Lemon for Glowing Skin

  • For oily skin with acne scars or pigmentation, mix lemon juice with rose water. Dap it on the skin and rinse off after 15 minutes.
  • For dry skin with pigmentation, mix coconut oil with lemon juice. Dab it on your skin and rinse off after 15 minutes.
  • Simply add lemon juice to salads.
  • Add 1 teaspoon of organic honey and ½ lemon juice to one glass water. Drink it in the morning before using anything else. This mixture flushes out toxins from the body.
  • Rub lemon and sugar on the keratinized areas to lighten your skin tone and minimize keratinization.

4. Orange

The juice, pulpy and sweet orange has an intoxication smell and vibrant color. Do you know orange is a wonder fruit for skin? Orange is a rich vitamin C fruit with 100 grams of oranges contain 54mgs of vitamin C. It proves that orange can help to prevent photo-damage, oxidative damage, reduces inflammation, DNA damage and aid collagen synthesis. Here are some best ways to use orange for glowing skin.

How to use Orange for Glowing Skin

  • For dry skin, mix 1 teaspoon of honey, ½ teaspoon of turmeric, 1 teaspoon of milk, 3 tablespoons of orange juice and 1 tablespoon lemon juice and apply it on your skin.
  • For oily skin, mix 1 teaspoon of lemon juice, 3 tablespoons of orange juice, ½ teaspoons of turmeric, and 2 tablespoons of gram flour and apply as a pack.
  • Try to add orange juice to a smoothie.
  • Try to eat 1-2 oranges every alternate day.
  • Apply orange juice topically to pigmentation. Rinse off after 15 minutes.
  • Add orange juice to your chocolates, pizza, salad, cakes, and stew.
  • Drink fresh orange juice with pulp. If you are suffering from a stomach ulcer or IBS/IBD, avoid the pulp.

5. Avocado

Avocado is rich in dietary fiber, healthy fats, vitamins A, C, E, K, B6, folate, niacin and pantothenic acid. It contains antioxidant properties which help to reduce oxidative damage to prevent DNA damage. Avocado promotes healthy aging due to its rich lutein and zeaxanthin properties which secure your skin from UV radiation. The healthy fats are vital for reducing inflammation, retaining skin elasticity, increasing wound healing abilities. Here are effective ways of using Avocado for glowing skin.

How to use Avocado for Healthy Skin

  • Make a spinach and avocado smoothie.
  • Add this fruit to wraps, burritos, salads, sandwiches, breakfast bowl, etc.
  • Mash one avocado and apply on skin. Rinse off after 15 minutes.
  • Use avocado in making cakes or as a topping.
  • For oily skin, mash a small avocado with a pinch of camphor and rose water. Apply it on your skin and rinse off after 15 minutes.

6. Water Melon

This red, sweet, watery, fleshy and refreshing has countless health benefits. It is the best food for your skin, especially acne-prone and oily skin. Watermelon contains water, dietary fiber, sugar, carbs, vitamin A, C, B1 and B6, flavonoids, carotenoids, and lycopene. It is cholesterol free fruit with zero fat. Lycopene aids in scavenging the free oxygen radicals and rescue skin damage. Water flushes out toxins and increases bowel movement. Let’s take a look at how to use watermelon for glowing skin.

How to Use Watermelon for Glowing Skin

  • For dry skin, mix 1 teaspoon, 1 tablespoon of lime juice, 3 tablespoons of watermelon juice, 1 teaspoon of aloe vera and one tablespoon of honey. Rinse off after 15 minutes.
  • For oily skin, mix one teaspoon of aloe vera, 3 tablespoons of watermelon juice, 1 teaspoon of honey and 1 tablespoon of lime juice and apply on your skin. Rinse off after 15 minutes.
  • Prepare a fruit salad using watermelon.
  • Mash a watermelon and apply it on the skin and rinse off after 15 minutes.
  • Add watermelon to add a zing to a dull smoothie.
  • Use a medium bowl of watermelon for breakfast or an afternoon snack. Drink freshwater juice in the morning or evening.

7. Papaya

Papaya contains vitamin A, C, B, folate, pantothenic acid and essential minerals such as potassium, copper, and magnesium. It also has enzymes such as chymopapain and papain which prevent skin damage by free radicals. It has antiviral, antifungal and antibacterial properties. Consuming papaya helps to prevent constipation which is an important reason for poor skin health. Papaya helps to treat corns, eczema, warts and cutaneous tubercles. Health experts also proved that it can help chronic skin ulcers and heal wounds. If you are suffering from pigmentation, scars and digestive issues, you need to include papaya in your routine diet and beauty regimen. Take a look at how to use Papaya for glowing skin.

How to use Papaya for Glowing Skin

  • For dry and flaky skin, apply mashed papaya with a half teaspoon of almond oil. Wipe it using a soft wet cloth after 15 minutes.
  • Mix mashed papaya with ¼ teaspoon of turmeric and lemon juice. Apply the mixture to the scarred and pigmented areas. Rinse off after 15 minutes.
  • Apply mashed papaya on your skin. Rinse off after 15 minutes.
  • Eat a bowl of papaya for breakfast or as an evening snack.
  • Make a papaya scrub with a small piece of papaya, 1 tablespoon of rose water (oily skin only) or honey (dry skin only and one teaspoon of orange peel. Apply the scrub on your skin in gentle circular motions. Rinse the scrub with room temperature water.
  • Make a papaya smoothie by blending lemon juice, papaya, and pink Himalayan salt.

8. Mango

The fleshy and sweet mangoes are ideal for rejuvenating the skin. Mango is rich in flavonoids, vitamin A, E, C and K, xanthophyll, beta-carotene, and polyphenols. This healthy fruit helps to protect your skin from inflammation and DNA damage. Mangoes are rich in dietary fiber and sugar which is ideal for treating constipation. Do you know mango is a vital part of the cosmetic industry to make hair and skin better? Here are various ways of using mangoes for a healthy glowing skin.

How to use Mango for Glowing Skin

  • For dry skin, apply a mask of 1 teaspoon of yogurt, mashed mango and 1 teaspoon of honey. Rinse off with room temperature water after 15 minutes.
  • For oily skin, mix rose water, mango and lime juice. Apply the mixture to your skin. After 10 minutes, wash with cold water.
  • Try to consume 1-2 mangoes every day.
  • You can add mango to your fruit salad, breakfast bowl, and a smoothie.
  • Make mango cake, ice cream or smoothie.
  • Mash a small mango and apply all over your skin. Rinse off after 15 minutes.

9. Apple

“An apple a day keeps the doctor away”. Apple contains vitamin A and C, magnesium, calcium, dietary fiber, and potassium. Apples are rich in antioxidant properties and aids scavenge the nasty free oxygen radicals. The apple’s peel is also rich in antioxidants. Don’t peel an apple rather eat it in a natural shape. Wash it to remove bacteria and dirt. Here are some best ways of using apple for a flawless glowing skin.

How to Use Apple for Glowing Skin

  • Add an apple to make apple juice or smoothie.
  • Eat 1-2 apples every day as a snack.
  • Add apples to a cake batter.
  • For dry skin mix 1 teaspoon of honey with grated apple and apply it on your skin. Rinse off using warm water after 15 minutes.
  • Add apple slices to your oatmeal, breakfast bowl or cornflakes.
  • Add it to baby spinach and tuna salad.
  • Grate an apple and apply it on the skin. Rinse off after 15 minutes.

10. Pomegranate

Do you often feel you are overexposed to the sun and pollution? Let’s share the skin benefits of pomegranate. Pomegranate is rich in vitamin C, K, folate and essential minerals such as magnesium, calcium, potassium, and phosphorus. The membrane, peel and edible seeds are rich in antioxidants that protect skin from UV-A and UV-B damage and skin pigmentation. Look at some effective ways of using pomegranate for treating skin problems.

How to use Pomegranate for Glowing Skin

  • Make a face pack with 1 teaspoon of fuller’s earth, 1 tablespoon of gram flour, 2 tablespoons of pomegranate juice 1 teaspoon of lime juice to treat oily skin pigmentation.
  • Mash pomegranate seeds and apply the juice to the affected area. Rinse off after 15 minutes.
  • If you have dry skin, don’t use fuller’s earth, replace it with honey or milk in the above-mentioned mask for oily skin.
  • Eat one whole pomegranate every day.
  • Add pomegranate to salad, fruit salad, breakfast bowl, smoothies, cakes, juice, baba ganoush, and hummus.

11. Strawberries

Eating or applying strawberries can help to get a clear and spotless skin. Strawberries are an excellent source of alpha-hydroxy acid (salicylic acid) and vitamin C. Salicylic acid is widely used in acne treatment creams because it penetrates deep into the pores and cleans them. They also contain ellagic acid which protects the skin from UV radiation and prevents collagen destruction and wrinkle formation. Here are some best ways for a healthy glowing skin.

How to Use Strawberries for Glowing Skin

  • Add strawberries to a morning smoothie.
  • Add strawberries to muffins or cakes.
  • Adding strawberries to breakfast bowl is another best option.
  • Halve them and add them to a salad.
  • Apply mashed strawberries to the skin. Rinse off using cold water after 15 minutes.

12. Apricot

The juicy and sweet apricots with a humble look are best for protecting the human body from free oxygen radicals. Apricot is rich in vitamins A, C, K, and folate. It is also rich in dietary fiber which aids improve bowel movement. Health experts also found that an apricot helps to prevent endothelial cell death. Here are some best ideas for using apricots for skin health.

How to use Apricot for Glowing Skin

  • Make a juice, breakfast bowl or smoothie of chopped apricots.
  • Use 2-3 apricots as an evening snack.
  • Adding apricots to your jelly, jams, pie, salad, and tarts are also best ways of getting more out of apricot.
  • Apply thinly sliced apricots on the pigmented area of skin. Remove them after 15 minutes.

13. Gooseberry

Gooseberry ( Amla ) is a sour fruit loaded with vitamin C. The fruit contains antioxidant properties. They have wound healing, anti-inflammatory and GI tract soothing properties. They also promote procollagen production. Gooseberries have been widely used in the cosmetic industry for its great skin benefits. Here are some best ways of getting more out gooseberries for glowing skin.

How to Use Gooseberries for Glowing Skin

  • Add gooseberry pieces to juice or smoothie.
  • Prepare its juice and store it in the fridge.
  • Chop seeded gooseberries and let them dry in the sun. Use a glass jar to store them. Pop 1 or 2 pieces of dried gooseberry in your mouth after lunch daily.

14. Kiwi

Kiwi contains a healthy amount of vitamin C and helps to protect the skin from the toxic free oxygen radicals which lead to DNA damage. They also stimulate collagen synthesis to prevent wrinkles. Look at these different ways of using Kiwi to improve skin health.

How to use Kiwi for Glowing Skin

  • Adding chopped kiwi to your salad can add new flavor to it.
  • Blend a Kiwi and add 1 teaspoon honey to it to enjoying the refreshing juice.
  • Blend Kiwi with grapefruit and spinach to make a soothing morning smoothie.
  • Apply mashed Kiwi on your skin. Rinse off after 15 minutes.
  • Peel and slice a Kiwi and use it as an evening snack.
  • Add ½ teaspoon of turmeric to a mashed kiwi. Apply it to lighten and hydrate your skin.

15. Cherries

Delicious red and sweet cherries are not only tasty but they have great benefits for treating and protecting skin from damages. Cherries are loaded with dietary fiber, vitamin A, C, K and folate and essential minerals such as potassium, phosphorus, calcium, and magnesium. They have anti-inflammatory and antioxidant properties that prevent skin from various damages. Here are the best ways of using cherries to get a flawless glowing skin.

How to Use Cherries for Glowing Skin

  • Apply mashed cherries on your skin and wash after 15 minutes.
  • Add chopped cherries to your salad.
  • Eat a small bowl of cherries in morning or evening.
  • You can add them to small custard or yogurt bowl.

16. Grapes

Both red and green grapes are rich in an antioxidant known as “resveratrol”. This antioxidant has been found very useful for protecting skin from skin cancer and UV damage. Grapes are loaded with essential minerals like phosphorus, potassium, calcium and vitamin C, K and folate. Grape seed extract contains protecting, rejuvenating and healing properties. Following are most effective ways using Grapes for a glowing and healthy skin.

How to Use Grapes for Glowing Skin

  • Add grapes to fruit salad to make it tastier.
  • Eat a small bowl of grapes daily.
  • Add red sweet grapes to chicken stew to add a sweet edge.
  • Adding grapes to morning smoothie is another best option.
  • Use a bowl of grapes in your breakfast.
  • Apply mashed grapes on your skin and rinse off using cold water after 15 minutes.

17. Muskmelon

Do you know this subtle-tasting and watery muskmelon is a wonderful remedy for glowing skin? Muskmelon is loaded with vitamin A, C, K and folate, dietary fiber and important minerals like sodium, potassium, phosphorus, magnesium, and calcium. It has anti-oxidant and anti-inflammatory properties. Muskmelons are also known for treating psoriasis. One can never ignore the importance of muskmelon for skin treatment. Look at these skin benefits of muskmelon.

How to Use Muskmelon for Glowing Skin

  • Mash a muskmelon and apply it to your skin. Rinse off after 15 minutes. Adding muskmelon to your fruit salad is another best idea.
  • Consume a medium bowl of muskmelon after two hours of lunch or in the evening.
  • Add grape juice and 2-3 drops of lime juice to mashed muskmelon. Use it on your skin to get rid of uneven pigmentation.

18. Peach

Whether you eat a peach or use it as a face mask, the peach will never disappoint you. Peach is tasty fruit with vitamins A, C, E and K and significant minerals like magnesium, calcium, phosphorus, potassium and dietary fiber. Peach has antioxidant properties that aids scavenge the free oxygen radicals to prevent photodamage and DNA damage. Look at these best options for using Peach for glowing skin.

How to Use Peach for Glowing Skin

  • Make a peach smoothie or juice.
  • You can add peach to your dessert.
  • Add sliced peaches to breakfast bowl.
  • Place thin slices of peach all over your skin. Remove them after 10 minutes and wipe the face using a wet cloth.

19. Prunes

They are dried plums with rich fiber content, vitamin A, K, niacin, and minerals such as potassium, magnesium, and calcium. Constipation is one of the prime reasons for skin dullness and acne prone which can be prevented by fiber present in prunes. Prune juice is known for increasing the weight of stool and stimulating a bowel movement. Try prune juice if you are suffering from constipation. Here are some effective ways of using prunes for a healthy glowing skin.

How to Use Prune for Glowing Skin

  • Use prune juice in your morning smoothie.
  • Drink prune juice before eating anything in the morning.
  • Apply prune juice on your skin and rinse off after 15 minutes.
  • Add 1 teaspoon of rose water, 1 teaspoon of lemon juice and 1 teaspoon of prune juice. Apply the mixture on your skin and rinse off after 15 minutes.

20. Pineapple

Is there anyone who doesn’t like pineapple at any time? Pineapple is loaded with protein, minerals like phosphorus, potassium and calcium, dietary fiber, vitamins A, C, K, and folate. This fruit has an enzyme known as bromelain which has anticancer, wound healing and anti-inflammatory properties. Using pineapple on the burnt skin can help to remove dead skin cells and boosts the healing process. Here are few best skin benefits pineapples.

How to use Pineapple for Glowing Skin

  • Mix 1 teaspoon of milk with pineapple juice. Apply the mixture to your skin and wash after 15 minutes.
  • Adding pineapple to a desert is one best option.
  • You can use a small pineapple bowl for breakfast or as an evening snack.
  • Add pineapple to stews, burritos, pizza, wraps etc.
  • Toss pineapple with pomegranate, spinach, cilantro, and cucumber to prepare a delicious salad.

21. Plum

A single plum contains 8g of fiber which is four times more than a small apple. Pimples and acne leave unsightly dents and blemishes. You can avoid them simply by eating fiber loaded foods such as plums.

How to Use Plum for Glowing Skin

  • Add them to your routine diet.
  • Use a plum juice for soothing effects.
  • Try to eat 2-3 plums after lunch.

22. Carrot

Carrot is popular for its benefits for eyesight but one can’t neglect the importance of carrots as fruits for healthy skin. It has beta-carotene and vitamin A, an antioxidant which secures overproduction of cells in the outer layer of skin. Vitamin A has the ability to reduce the skin-cancer cells development. Here are few best ways of using a carrot for glowing skin.

How to use Carrot for Glowing Skin

  • Drink a fresh juice of carrot in the morning.
  • Adding carrot to salad is the best option.
  • You can use it for lunch or diet in tons of ways.

23. Blueberries

Blueberries are one of the best super-foods with countless health benefits. Being a powerful antioxidant, it helps the body quash cell-damaging and skin-aging free radicals. It also boosts the strength of collagen fibers due to a high value of anthocyanins. Blueberries are also an ideal source of prebiotics fiber-rich foods. Blueberries are also known for healing your immune system. Look at the best ways of using blueberries for a healthy glowing skin.

How to use Blueberries for Glowing Skin

  • Use a blueberries bowl as a breakfast.
  • Use it in your desserts.
  • Have a small bowl after lunch.

These are some of the very best fruits for glowing skin. Don’t eat oil and deep-fried foods. Try to have more veggies, nuts, fish oil and fruits and also drink the proper amount of water to keep your skin glowing, healthy and clear.

33 Foods That Fight Depression

Depression is getting very common nowadays. There are various things that can lead to depression such as severe emotional tragedy (losing a loved one, relationship breakup, losing job etc), and genetic. Though there are many depression treatments here are foods that fight depression. In order to improve your mental health, focus on three things.

  • Healthy Diet and Routine
  • Proper consultation and medication
  • Adequate Sleep

Depression is a kind of state in which a patient loses interest in almost everything. The bad news is depression can last longer but the good news is it’s completely treatable. Every day new health researches are made on the human body. In this article, I am going to share some of the very best and effective foods that fight depression.

Foods that Fight Depression

foods that fight depression

First of all, let’s take a look at the nutrients essential to fight depression.

B Vitamins

B vitamins are essential for mental balance and well-being. These vitamins like vitamin B6, folate and pyridoxine can cause depression. Vitamin B6 helps to maintain balance in the neurotransmitters that control anxiety to keep you calm. Most vegetables and fruits like avocados, spinach, sweet potatoes etc can be useful to get vitamin B6.

Vitamin E

Vitamin E is a popular antioxidant that helps to improve the body immune level. It effectively prevents infections and provides strength to red blood cells. Different foods such as nuts, seeds, wheat, fruits, and vegetables are rich sources of vitamin E. The vitamin is known as one of the most effective depression-fighting foods.

Iron

The deficiency of iron can lead to depression. The lack of iron affects most people in the form of anemia. It is mostly present as a sign of PMS in the female. Iron-rich foods like green leafy vegetables, kale, cereals, meats, and legumes are some of the best ones.

Omega 3 Fatty Acids

Omega 3 essential fatty acids are available in fish (salmon, tuna), canola oil and nuts (walnuts). Such acids are best to fight depression. Including Omega 3 fatty acids rich foods can certainly help to get rid of depression.

Calcium

Calcium induces sleep naturally. People with low calcium suffer from depression and fatigue. You can get calcium from foods like broccoli, milk, dairy products, cheese, orange juice, and tofu.

Carbohydrates

Carbohydrates produce serotonin that helps to get a good mood. They also raise tryptophan level which helps to produce serotonin. Good carbs like cereals and whole grains are best foods.

Zinc

Zinc is amongst crucial foods that fight depression. It plays a significant role in metabolism and digestion. Zinc also aids to fight fatigue. Best zinc sources include wheat germ, whole grains, and pumpkin seeds.

Water

Water is a natural solution for improving mind power, promoting a good mood, enhancing motor functions eradicating skin problems. It helps to flush out toxins from the body to remove the toxicity and improve one’s mood.

Selenium

Selenium is present in seafood, mushrooms, wheat, and poultry. It is amongst the best foods that fight depression. It helps to improve energy in the body and is also known for fighting against cancer.

Best Foods that Fight Depression

Majority of lean protein sources are best foods that fight depression. Turkey contains rich levels of a chemical known as tryptophan which fights depression. Tryptophan helps to stimulate serotonin which is essential for getting rid of depression.

1. Walnuts

When consumed in moderation, most nuts are an ideal source of heart-healthy mono-saturated fats and protein too. Walnuts are one of the highest plant-based sources of the omega-3 fatty acids. Such acids help to support brain health perfectly.

2. Fatty Fish

Fatty fish such as tuna, mackerel, and wild salmon and bluefish contains a rich level of omega-3 fatty acids. The fatty acids present in these fishes are best for boosting brain function that helps to fight depression. Such food is also perfect for over health. They reduce inflammation and improve circulation of blood in the body.

3. Low-Fat Dairy

Low-fat cheese, yogurt, skim milk and many other dairy products are loaded with vitamin D, calcium, and protein. These are best for the body in many ways like fighting depression.

Low-fat dairy is one of the richest dietary sources of twp powerhouse nutrient vitamin D and calcium along with specific peptides (protein) that helps to induce a sense of relaxation and well-being.

4. Whole Grains

Whole grains contain healthy, high-fiber carbohydrates which makes them best foods that fight depression. Complex carbs are ideal foods to improve mood rapidly. Oatmeal, whole grains, sweet potatoes, whole wheat pasta and brown rice are all wonderful foods that fight depression. They aid the body to produce serotonin.

5. Green Tea

Green tea is one of the richest sources of antioxidants. It contains amino acids “theanine” which helps to fight depression. Thianine is naturally found in the tea leaves that promotes anti-stress relaxation benefit to tea lovers.

6. Turmeric

Turmeric is found in many Asian curry dishes. This bold spice is an ideal food to boost your mood and has numerous health benefits. It is also known as one of the spices of life due to its anti-inflammatory properties.

Turmeric has active compounds curcuminoids and turmerones. These active compounds are known for many health benefits.

7. Dark Chocolate

Dark chocolate is one of the best foods that fight depression. The dark variety helps to boost your mood. Dark chocolate aids to produce serotonin and also relaxes the blood vessels of your cardiovascular system. Such type of chocolate is extremely calorie-dense containing 150 calories per ounce. Eat just a small piece at a time.

8. Dark Leafy Greens

Dark leafy greens are amongst the healthiest foods available on planet earth. Spinach, Swiss chard, and kale are named to few. Greens like berries, beans, mushrooms, onions, and seeds are some of the most potent immune-boosting and anticancer foods.

Such greens help to fight against all types of inflammation. According to a study published in JAMA Psychiatry, severe depression is linked to brain inflammation. Dark leafy greens are very important as they have oodles of minerals, vitamins like A, C, E and K along with phytochemicals.

9. Avocado

Avocado contains healthy fat that helps to boost brain health. It has oleic acid that supplies strength to the brain. An average avocado contains 4 gram of protein which is higher than other fruits. It is also loaded with various types of vitamin B9B5, B6, B9), vitamin K, vitamin C, and vitamin E12. They are high in dietary fiber with low sugar.

10. Berries

Blackberries, Blueberries, Strawberries, and Raspberries are few rich antioxidant foods. Antioxidants work like DNA repairmen. The not only fix your cells but also prevent them from cancer and other diseases.

11. Mushrooms

Mushrooms are best for mental health in two ways.

First, the chemical properties of mushrooms oppose insulin to lower blood sugar levels and elevate your mood. Just like probiotic, they promote healthy gut bacteria.

Second, never cells in gut prepare 80 to 90 percent of the body’s serotonin which is one of the most crucial neurotransmitters. So we can’t afford to neglect the importance of intestinal health.

12. Onions

Onions and other allium vegetables like leeks, garlic, spring onions, shallots, and chives are linked to minimize the risks of many types of cancer.

Foods like onions have anti-inflammatory flavonoid antioxidants which contribute to anticancer properties. There is a strong bond between the digestive track and the brain. Thus, onions help to fight depression.

13. Tomatoes

Tomatoes contain a rich level of alpha-lipoic acid and folic acid that helps to fight depression. A study proved that folate deficiency in depression patients was found mainly.

Focus acid prevents an excess of homocysteine which is the main cause of restricting of essential neurotransmitters production such as dopamine, serotonin, and norepinephrine in the body. Alpha-lipoic converts glucose into energy to stabilize mood.

14. Beans

Beans are good for the healthy heart. They are also known as weight loss and anti-diabetes foods. Beans are ideal for your mood as our body digests them slow to stabilize blood sugar levels.

15. Seeds

Chia seeds, hemp seeds, and flaxseeds are amongst good foods that fight depression as they are loaded with omega-3 fatty acids. The fat present in these seeds improves the absorption of protective nutrients vegetables consumed in the same meal.

16. Apple

Apple is probably one of the best foods that fight depression. This fruit is loaded with antioxidants which prevent and repair oxidation inflammation and damage on the cellular level. Apple has soluble fiber which helps to balance blood sugar swings.

17. Mussels

Mussels are high with naturally occurring levels of vitamin B12 on earth. Vitamin B12 helps to insulate brain cells and keeps the brain sharp. Mussels contain the trace nutrients selenium, iodine, and zinc which keeps mood-regulating thyroid on a level. Mussels are also rich in protein with low in calories and fats. These properties make them one of the healthiest and nutrient-dense seafood.

18. Swiss chard

The leafy green is loaded with essential minerals like magnesium which is important to the biochemical reactions in the brain. It helps to improve your energy levels.

19. Blue Potatoes

Blue potatoes are not common but they are ideal for improving brain health. They get the color from anthocyanins which are a strong antioxidant that provides neuro-protective benefits such as reducing mood-killing inflammation and bolstering short-term memory. The skin of the blue potato is rich in iodine which helps to regulate your thyroid.

20. Grass-Fed Beef

Such type of beef contains a “happy fat” known as CLA (conjugated linoleic acid). This type of fat not only fights stress hormones but also blasts belly fat. Grass-Fed beef has lower fat count with higher amount omega-3 fatty acids which are good for the healthy heart. Lamb is another ideal grass-fed option which has a rich level of iron. Iron is essential for stabilizing mood.

21. Green Yogurt

Greek yogurt has more calcium than regular milk or yogurt. Calcium alerts the brain to produce feel-good neurotransmitters. Improper calcium intake leads to slow thinking, depression, anxiety, impaired memory, and irritability. This type of yogurt has more protein as compared to regular yogurt.

22. Asparagus

Asparagus is one of the best plant-based sources of tryptophan. Tryptophan promotes serotonin creation in the body. This vegetable also contains rich levels of a protein that fights depression.

23. Honey

Honey contains beneficial compounds such as quercetin and kaempferol that helps to reduce inflammation and keep the brain health. Using honey regularly ensures to get rid of depression.

24. Eggs

The egg is loaded with omega-3 fatty acids, vitamin B, zinc, and iodide. They are rich in protein and keep you full and energized for a long time. Whether you are looking to get rid of depression, weight loss or build some muscle, the egg is effective for all health and fitness goals.

25. Coconut

Coconut has fats known as medium-chain triglycerides which help to keep the brain health and promote better moods.

26. Red Peppers

Red peppers are higher nutrient sources with an excellent amount of vitamin C and vitamin A. A decent survey on nutrient density proved that peppers are amongst the most potent leafy greens. The rich amount of vitamins improves the mood directly and also boosts the immune system.

27. Pumpkin Seeds

Pumpkins seeds are a perfect source of amino acids known as tryptophan that aids in producing serotonin in the brain.

28. Chamomile Tea

Chamomile tea is popular for improving healthy sleep. It also improves cognitive properties during the day.

29. Blueberry Juice

Darkly colored berries help to lose weight. They decrease the formation of fat cells by up to 73% which can improve your mood alone. The berry family contains a rich amount of vitamin C that fights depression.

30. Canola Oil

Canola oil is one of the best and cheapest sources of omega-3 fats. Using this oil helps to elevate your mood.

31. Bananas

Banana is a rich source of a dopamine also known as “the happy hormone”. Using banana in routine diet can be effective to get rid of depression.

32. Oysters

Oysters are an ideal source of zinc which is an essential mineral to promote the healthy immune system. Low zinc level can be the reason of depression. Being a rich source of zinc, oysters can be one of the best foods that fight depression.

33. Bacon

Bacon contains a rich level of amino acids that helps to fight against depression. You can enjoy it in moderation.

Some other foods that fight depression are

Papaya

Tuna

Apricots

Peaches

Liver

Mangoes

Grapefruit

Broccoli

Guava

Whole milk

Strawberries

Useful Tips

Useful tips

Remember there is nothing you can’t achieve once you aim for it.

Depression is linked with darkness, so whenever you are depressed to get outside and get some sunlight.

Don’t hesitate to ask for help. Consult your doctor, family member, close friends or someone you trust.

Depression is immobilizing. So try to move whenever you feel you can. A morning walk, evening walk etc can be some of the best ways to keep you moving.

Things will be harder but stay positive and strong. Depression is just an illness which is curable with proper diet, consultation, and positive thoughts.

What is Depression- Symptoms, Causes and Reality

What is Depression?

The human body is one of the most complicated machines existing on planet earth. Naturally, we all feel sad, low or moody from time to time but the feelings of some people last for days, weeks, months or even for years. Many people want to know what is depression. Depression is one of the most common but serious medical illness. It negatively affects how a person feels, he thinks and how he acts.

Depression leads to feelings of extreme sadness, disappointment, loss of interest in normal life and many other things. But the good news is depression is a treatable disease. Depression can cause several emotional and physical issues and can also decrease your ability to perform normally at home and at work.

The symptoms of depression can vary from mild to a serious stage. Some of the symptoms of depression are following.

  • Depressed mood
  • Feeling extremely sad
  • Appetite changes
  • Weight loss or weight gain
  • Too much sleeping
  • Sleeping troubles
  • Increased fatigue
  • Energy Loss
  • Slowed speech and movements
  • Enhanced purposeless physical activity
  • Suicide or Death thoughts
  • Feeling guilty or worthless
  • Unable to make decisions
  • Difficulty thinking and concentrating

Depression affects 1 in 15 adults (6.7%) in any given year and 1 in 16 people (16.6%) may experience depression in their life. This illness can strike at any time but it occurs during the late teens to mid-20s. Female are more likely than male to suffer depression.

Several studies proved that one-third of women can experience a serious depression stage in their lifetime. In this brief article about depression, we will take a look at what is depression, symptoms, causes, and reality.

what is depression

What is the Difference between Depression and Sadness or Grief?

Relationship ending, loss of a job or the death of a beloved are some of the common but very difficult experiences for every human. The feelings of sadness or grief normally occur in such conditions. Such people may describe themselves as “depressed”.

But sadness and depression are two different things. Grieving is a natural process and unique or different to each person. It may share few features of depression but not all. Both depression and grief can involve extreme sadness and withdrawal from routine activities. But both conditions are different in many ways.

In major depression, interest (pleasure) or mood are reduced for most of 2 weeks. While in grief condition, painful feelings come in form of waves, mostly intermixed with positive memories of the lost one.

In depression, self-loathing and worthlessness feelings are common. On the other hand in grief, self-esteem is commonly maintained.

In some people, the death of a loved one can cause major depression. The major disaster, job loss or physical assault victim are also some depression affected people.

When depression and grief co-exist, the grief is more dangerous and can last longer than grief without depression. Besides a few similarities, depression, and grief are two different terms. Differentiating between these two conditions can aid people to get support, help or proper treatment.

What is Depression- The Causes

Though there are countless causes of depression some of them are mainly linked to depression.

  • Personal Factors
  • Family History

Depression can be genetic and may run in families. Such people have increased genetic risk of getting depression. But it doesn’t mean that if you have parents or close relatives affected with depression can automatically lead you to depression. Personal factors and life circumstance have a large impact on this illness.

Personality

Various people can suffer from depression due to their personalities such as if they worry a lot, perfectionists or a person with low self-esteem.

Serious medical illness

The worry and stress of coping with severe illness can cause depression. The case can be more severe if a person is dealing with long-term chronic pain and management.

Drug and Alcohol addiction

Drugs and alcohol both are dangerous for your health and can lead to depression also. Most people with depression have drugs and alcohol issues.

Life Events

Health researches proved that continuous problems, uncaring relationship, abusive relationship, loneliness or long-term isolation or prolonged work stress can cause severe depression. Whereas recent events like losing job or such events can boost depression due to previous negative experiences or personal factors.

Changes in the Brain

Countless researches have been conducted on this complex part of the depression but still, there are no perfect answers found. Depression is not just a chemical imbalance result. It is complicated and there are several causes of depression. Factors like severe life stressors, genetic vulnerability, intake of substance (like drugs, alcohol etc) and many other medical conditions may affect the function of your brain in which it regulates your moods.

Many modern antidepressants effect on the brain’s chemical transmitters (serotonin and noradrenaline) which convey a message between brain cells. This is how medications help to treat severe depression. Another way of treatment is psychological therapy.

Proper treatment helps to stimulate the new nerve cells growth in circuits that regulate the mood. It plays a crucial role in recovering from more serious episodes of depression.

Different Types of Depression

The different types of depression range from minor to very severe condition. It is useful to know about the types, conditions, and symptoms of depression.

Major Depression

Major depression is also known as clinical depression, unipolar depression, major depressive disorder or simple “depression”. It consists of interest loss, low mood and lack of interest in usual activities along with a few other symptoms. Such symptoms appear for at least two weeks. These symptoms badly affect important aspects of life such as social and work relationship. Depression can be described in three stages which are mild, moderate, severe, melancholic or psychotic.

Melancholia

This term is used for a server depression form where various other physical depression symptoms are present. The most prominent change in a person is that he starts to move very slowly. Depressed mood is another symptom which includes complete loss of interest in everything.

Psychotic depression

Some depressed people lose touch with reality and suffer psychosis. Such type of depression involves hallucinations (hearing or seeing things that are not real), delusions (false beliefs that are not shared by other peoples), like believing they are evil or bad, or that they are being followed or watched. They can be paranoid too, feeling like everyone is against them or bad events occurring around them or that they are the illness cause.

Antenatal and postnatal depression

During pregnancy, women are most likely to suffer from which is called the antenatal or prenatal period and also in the following childbirth called the postnatal period. Another term perinatal describes the period covered by pregnancy and the very first year after the child’s birth.

The depression causes at this stage can be complicated. Such causes are the results of a combination of various factors. The days after the baby’s birth, most women suffer from the “baby blues” which is a normal condition related to hormonal changes. It affects about 80% of women. The baby blues or the general stress adjusting to a new baby or pregnancy are normal experiences but are distinct from depression. Depression can last longer and not only affects women but her relationship with the new baby, the baby’s development, the mother’s interaction with her partner and all other family members.

About 10% of women commonly suffer depression during pregnancy. This improves to about 16% in the initial three months after the baby’s birth.

Bipolar Disorder

Bipolar disorder or manic depression is a condition in which a patient suffers periods of depression and mania with periods of a normal mood in between.

Mania is the opposite of depression. The prime symptoms of mania are feeling great, talking quickly, extreme energy, little need for sleep, having racing thoughts, feeling irritable, having a problem focusing on tasks and feeling frustrated. It is not merely a fleeting experience.

In this type of depression, a person sometimes loses his touch with reality and has psychosis episodes. Psychosis issue involves delusions (a person believe in having superpowers) or hallucinations (hearing or seeing things that are not real).

Bipolar disorder is mostly linked to family history. In such type of depression, stress and conflict can boost up the episodes for the patients.

The bipolar depression is sometimes mismanaged due to uncertain conditions and can lead to more issues. Therefore it is necessary to make it clear to the doctor.

Bipolar depression affects about 2% of the population.

Cyclothymic disorder

Cyclothymic disorder is a mild form of a bipolar depression. A person suffers chronic fluctuating moods for at least 2 years. It involves periods of hypomania which is a moderate condition of mania) and periods of depressive symptoms but with short periods (maximum two months) of normal condition between.

The symptoms duration are less severe, shorter and not regular. Therefore it doesn’t fit the major depression or bipolar disorder criteria.

Dysthymic disorder

The dysthymia symptoms are similar to major depression but they are less severe. But in dysthymia, symptoms last for a long time. A patient can suffer from more than 2 years to be diagnosed with this disorder.

SAD (Seasonal Affective Disorder)

SAD is known as a mood disorder with a seasonal pattern. Though the causes of the disorder are not clean but linked to the variation in light exposure in distinct seasons. SAD is characterized by disturbances of mood (depression or mania periods). Depression that begins in winter and ends with the season is the most common one. SAD depression symptoms are sleeping too much, lack of energy, weight gain, overeating and craving for carbohydrates.