The Benefits of Drinking WATER

Water is very essential for Human Being, with out water life of human being is impossible.Water is the main component of the human body. In fact, the body is composed of between 55 and 78 percent water, depending on body size. Drinking enough water is certainly one of the easiest ways to keep ones body healthy.Adequate and regular water consumption has numerous health benefits. As an added plus, it has no calories, fat, carbohydrates or sugar.

The amount of water you consume everyday plays an important role in maintaining a healthy body. Experts recommend drinking eight to 10 glasses of water each day to maintain good health. Here is some benefit of it for our health are following:

1. Drinking of 2 Glasses of Water in the morning helps activate internal organs.

2. Drinking 1 Glass of water before taking a shower helps prevent high blood pressure.

3. Drinking a glass of water before bed helps prevent strokes or heart attacks.

4. Drinking 1 Glass of water before a meal will help in digestion.

5. Drinking of Water is very helpful for Skin, Weight Loss, improves Mood and promotes kidney function and reduces kidney stones by diluting the salts and minerals in urine that cause kidney stones.

Make sure to brush your teeth with a natural toothpaste before drinking water though as all the bacteria and toxins produced in the night can be swallowed and enter your system when you drink first thing in the morning. 

Drinking adequate water is very good. There are foods that are water based as well. 8 cups a day does not translate into guzzling cups upon cups of water. Take into consideration other water based foods count also. Because too much water intake can dilute your blood; and that becomes dangerous.

Remember the lack of fluid in the body can lead to dehydration, which is the cause of numerous health problems. Hearing experts advise that two liters of water a day is necessary to enter into your body so that it can function smoothly. This is what happens to your body if you do not regularly moisturize. One important thing is that always Boiled water should be used.

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Green Tea to Promote your EYELASH Growth.

Apply Chilled Green Tea Bags to  your Eyelids to Condition you Lashes................

Soaked and cooled tea bags are be directly placed on dark circles to lighten the skin. Here is step by step process on how to use tea bags for circles.

1) To use tea bags for dark circles just soak two tea bags in a cup of hot water as you would do for        making tea.

2) Allow it to steep for few minutes. Remove the tea bags from hot water and squeeze out excess tea.

3) Sip on the prepared tea.

4) Place the used tea bags on a clean plate and store in the refrigerator for around 10 minutes. This     will allow the tea bags to cool down.

5) Remove the tea bags from the refrigerator and place them on your dark circles and eyelids. Allow   them to stand on your skin for around 10 to 20 minutes.

6) Remove the tea bags and wash eyes with clean water. That's it.

Green tea is awesome it helps with acne as Well ! and also used for removing under the eye "bags".

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Astounding Benefits of Coconut Oil

Coconut oil is not just for hair and skin, and also plays important role to the beauty of the lips, teeth and feet. We know that coconut oil is one of the benefits including hair growth and prevent hair fall. It is used not only for hair beauty but also used for the beauty of skin, teeth, feet and lips. There are following benefits of Coconut oil:-

For Skin Beauty:

Every woman wants her skin soft, smooth and delicate and used such great tips and tricks, including home remedies for her skin. If some sugar mixed with coconut oil and daily put on face It is easy tip to eliminate dead skin cells, the regular use of this mixture makes your skin clean and soft. Experts also say that coconut oil is applied to the skin mixed with salt then It is very useful and possible to get rid of the grain on the face, including skin infections. 

For Dental Hygiene:

Many people look very worried and upset because of their bad teeth and their yellowness and use expensive toothpaste to get rid of it. If you want to get rid of yellow teeth take some coconut oil mixed with some salt now your paste is ready for your teeth. Use this paste daily just for 3-4 minutes and found your teeth not only strong but also shine like pearls.

For a long and Beautiful Hair;

Every body knows that Coconut Oil is very essential and fruitful for hairs. Take Lemon Juice mixed with coconut oil and use it on your hair daily. After some days your hairs become dense. shinny, and healthy. 

Feet Beauty:

Another use of coconut oil is massage your feet with coconut oil before going to sleep at night and wearing slippers /socks. After a week your feet becomes soft, and shiny.

For Lips Beauty:

Many peoples does not know that coconut oil plays important role in lips beauty. Massage your lips with coconut oil and find your lips smooth. soft and pinky pinky.

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Tips of NAIL CARE of Hands and Feet

Nails are important part of your hand, like other part of body nails also needs care. There is a secret to taking care of our hands and nails. Diet should contain all the required vitamins and minerals. Beetroots usually contain more calcium and also vitamin D to supplement healthy nail growth. Day-to-day consumption of beetroots is likely to make all your finger nails incredibly healthy. Everything you want to know about proper nail care. Here are some simple steps to take care of nails. 

1. First Take your time removing old nail polish.  If it is a bright shade (pink, red, bright, black), place the cotton round dipped in nail polish remover on the nail , wait for 10 seconds before removing for faster and easier.
2. Now shape your nails after removing nail polish. The fingernails should be filed into oval tips. Now begin on the left hand with the little finger & work towards the thumb. Now easily file each fingernail from the corner to the center, going from right to left & then from left to right.
3. To soften your cuticles dip or Soak your fingers in soapy water now remove them slowly, softly and lightly.
4. Gently loosen the cuticle with an orangewood stick or cuticle pusher. Keep the cuticle moist while working. Wash gently and dry.
5. It is necessary to remove carefully dead cuticle or hangnails some time, with cuticle nippers or small scissors .
6. Enjoy a beautiful shinning and attractive nails of your feet and  hands. Remember please avoid excessive use of nail polish  remover and nail polish containing acetone.

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Tips for Hair fall Solution

We have some tips to stop hair fall of Men and Women. 

• The tips are ready for those people who are facing the problem of hair fall, Now mix 1 (one) spoon of olive oil, one spoon of honey and one teaspoon of cinnamon, apply this mixture to your hair leave it for 15 minutes and then wash it. After few days hair fall will stop and your hair becomes shiny and strong. 
  
• Lemon is a very essential for hair. Apply lemon juice to your hair. After 15 minutes wash your hair with shampoo or soap. When it gets dry apply nigella oil, Inshallah hair fall will stop. 
• Another beneficial items are Mix coconut oil or Mustard oil with lemon juice and apply to your hair at night and wash your hair in morning, hair fall will stop. Lemon juice is also beneficial & useful  for hand and nail, your nail will be clean and shiny. You can also Massage with olive oil before going to bed.

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A Unbelievable and Magically benificial juice for health صحت کے لئے جادوئی مشروب

Lemon is a tremendous for our health especially when we use it proper. We usually use lemon and celery in small quantity in routine, to enhance the flavor of food etc. 

Maximum Health experts say that if we increase the quantity, we can reduce cholesterol. Celery and lemon are enriched with vitamin C, when Celery combines with lemon, its nutritious properties not only provide the body energy, it strengthens our immune system, protect us from diseases and particularly the level of cholesterol in the blood are reduced. 

There are numerous  other wonderful benefits of Celery and lemon drink. Use Celery and lemon together,  clean the lemon & rub sweet soda & clean it again, & cut it into small pieces. Boil the water and then Cool it . Now chop the celery leaves, or put in blender to make  a fine paste. Now mix it with lemon & put some cold water. Mix this mixture well when mixture ready store in a jar of glass and use 100 ml, 30 minutes before each meal (one-tenth of a liter) and get unbelievable and Magically numerous health benefits of Celery and lemon. Enjoy and try it must.

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To Ease Depression, Stress and Anxiety in a Minutes

Stress, Anxiety and Depression affects nearly 19 (Nineteen) million adults each year, yet this common disease is often misunderstood or misdiagnosed. While depression can’t simply be willed away by “shaking off” your blues, there are many effective treatments that can bring joy back into your  healthy life.

Stress ,Anxiety & Exercise

Exercise is also considered vital for maintaining mental and strong fitness, & it can reduce stress instantly. Exercise is more effective and useful at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate. Another physical benefits of exercise to improving physical condition & fighting against disease have long been established,& physicians, doctors always encourage staying physically activities.

Exercise and Anxiety Disorders

Stress & anxiety are a normal part of life, but anxiety disorders, which affect 40 (forty) million adults, are the most common psychiatric illnesses in the U.S. The result and benefits of exercise may well extend beyond stress relief to improving anxiety & related disorders.According to some research studies, regular exercise works as well as medication for some people to reduce symptoms of anxiety and depression, and the effects can be long lasting. One vigorous exercise session can help alleviate symptoms for hours, and a regular schedule may significantly reduce them over time.

How exercise relieves anxiety and depression suggest that a 10-minute walk may be just as good as a 45-minute workout. Some part of studies show that exercise can work quickly to elevate depressed mood in many people. Although the effects may be temporary, they demonstrate that a brisk walk or other simple activity can deliver several hours of relief, similar to taking an aspirin for a headache.

In the result of research and experiments Science has also provided some evidence that physically active people have lower rates of anxiety and depression than sedentary people. Exercise may improve mental health by helping the brain cope better with stress. In one study, researchers found that those who got regular vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next 5 years.

EXERCISES for Healthy Life

1. Dress in layers. Exercise in layers that you can remove as you start to sweat and put back on as needed. 
2. Protect your hands, feet, and ears. Make sure your extremities are warm and wear gloves, socks, and headbands to prevent frostbite. 
3. Pay attention to weather conditions and wind chill. Rain and wind can make you even more vulnerable to the effects of the cold. If the temperature is below zero degrees and the wind chill is extreme, consider taking a break or finding an indoor activity. 
4. Choose appropriate gear. It gets dark earlier in the winter, so be sure to wear reflective clothing. Wear shoes with enough traction to prevent falls in snow or ice. 
5. Remember sunscreen. It's just as easy to get burned in the winter as in summer, so don't forget the SPF. 
6. Head into the wind. Plan your route so the wind is at your back toward the end of your workout to prevent getting a chill after working up a sweat. 
7. Drink plenty of fluids. It can be harder to notice the symptoms of dehydration in cold weather, so drink fluids before, during, and after a workout, even if you're not thirsty. 
8. Know the signs of frostbite and hypothermia. Know the signs and get help immediately to prevent frostbite and hypothermia. 
9. 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
10. Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.  
11. Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
12. Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
13. Recruit an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
14. Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.

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15 Tricks to Make It Easier to Sleep at Night

Sleeplessness affects you in all sorts of negative ways. It leaves you feeling cranky and hungry, and it makes it difficult to attain optimum mental performance. If sleeplessness bugs you often, here are 15 simple tricks to sidestep the problem:

1. Paint your room in the right color. According to studies, subtle shades of blue and green as well as light peach and tan can relax the senses, making it easier for you to get to dreamland.

2. Carry out a nightly ritual. No matter if it’s writing in your journal, taking a relaxing bath or solving a crossword puzzle, any ritual performed during bedtime can help you attain relaxation.

3. Quit looking at the time. It’s a good idea to turn your alarm clock in the opposite direction. The simple act of looking at it can give you enough mental stress to make it harder to fall asleep.

4. Ditch the TV and computer. Make it a habit to use the bedroom for intimacy and sleep purposes only. The moment you hit the sack, make sure that all electronics are switched off.

5. Breathe clean bedroom air. Filling your lungs with unpolluted air makes it easier to relax and fall asleep. Invest in a high quality air purifier. During the day, open the windows to drive out stale air.

6. Arise at the same time daily. Make it a habit to get off your bed at a fixed time — even on weekends. Doing so is a great way to establish a sleep-wake schedule that’s consistent.

7. Work out on a regular basis. According to the experts, doing moderate cardiovascular exercises 4 to 6 hours before hitting the sack can be beneficial for insomnia. Doing it sooner or later yields no favorable effect.

8. Ditch consuming anything with caffeine. Steering clear of caffeine within 6 hours of bedtime helps keeps sleeplessness at bay. Other than coffee, you should also avoid tea, cola and chocolates.

9. Quit smoking. Turn your back on the habit not only lets you enjoy a good night’s sleep but also great health. If you can’t scrap the habit, avoid smoking a few hours before bedtime as nicotine is a stimulant.

10. Eliminate noise. Living near a busy street or an airport? Use ear plugs at night to make it easier for you to catch some Z’s. White noise such as the sound of a TV or radio on static is also beneficial.

11. Have a light snack. Pleasing your tummy late at night may help you get to dreamland ASAP. Just avoid having a heavy meal if you don’t want acid reflux to leave you wide awake.

12. Scrap that drink. It’s true that alcohol can make you feel sleepy because it’s a depressant or downer. However, the resulting sleep is usually non-refreshing because it’s fragmented.

13. Refrain from taking some forty winks. Daytime napping can definitely get in the way of your ability to fall asleep at night. Keep yourself busy and keep your eyes on the prize — a really good night’s sleep.

14. Keep your room cool. According to the experts, people fall asleep better if the room is on the cool side. Check that the thermostat of your AC is at 65 degrees or lower.

15. Do something if you can’t fall asleep. Lying in bed waiting for any sign of sleepiness to surface won’t do you good. Engage in a relaxing activity until you’re ready to catch some Z’s.

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20 Uses Of Apple Cider Vinegar

Apple cider vinegar

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How to Transform Frustration into Innovation?

Are you frustrated? That's wonderful news, because frustration shows commitment and gives great energy. The only thing is to focus it on creating instead of demolishing.

I was definitely frustrated in my working life in marketing and innovation; first as a manager in industry and later as a consultant in innovation. Why? Well, I tried to move companies ahead but it went all very slow. It seemed that everybody within the organisation tried to block new initiatives ... instead of help us to move along. I have never heard so many no's ...

The single biggest obstacle causing all the frustration in innovation in one word is: no. 

1. No, we have done it always this way… 
2. No, our customers won’t like that…! 
3. No, it’s not possible…
4. No, that’s not logical…
5. No, there's no budget…
6. No, management won’t agree…
7. No, that's way to risky…

It appears that innovation in bigger organisations is not so difficult because customers don't want to change... No, it's difficult because a lot of people internally try to stop you continuously on your path from idea to launch to renew your companies products, services or processes. Yes, it makes you very tired and disappointed, like me. During my working life, as you get older, I found a way though to use my frustration in a positive way, which I love to share with you five insights I learned in practice. 

HOW to transform your frustration into innovation?

1. Stop fighting. Your organisation is like a herd of animals. The herd goes as fast as the slowest animal. If the non-innovators lean back nothing moves. They determine actually the pace of the company. When you fight them they will fight back. And the whole herd comes to a standstill. Accept that not everybody is a forward thinker or has an innovative mind set.

2. Pick the right moment. From the old English proverb "necessity is the mother of Invention" we learn that change starts with urgency. As innovator, one of your most important roles is to build awareness that your company needs to innovate. It all starts with accepting that it is normal that your top managers fear innovation. They will only change their conservative views if they get fresh new insights. So a very effective strategy for you is to provide your managers and board with all kinds of signals they your market is changing rapidly: new technology, changing customer preferences, new competitors, changing legislations et cetera. Keep confronting them until the urgency to innovate will be understood and is top-of-mind. 

3. Show them a path. When you innovate you want to go into new directions. Well... which way is up? When you have stand still for years everybody is afraid to make the first step. It's like crossing a field of fresh snow in the mountains. There might be a nasty surprise with each step. This means that you will  have to use a structured approach to guide the rest of your organisation. Show them a path, as people need to feel secure otherwise they don't move. 

4. Co-create with others. You love what you create yourself. As your most conservative colleagues actually the pace of the company, be sure to include a couple of them in your innovation team. They too, will support what they help create.  And by changing their mind set they will be internal ambassadors for your innovation project. If you want support for innovation: co-create from the start. 

5. Bring back business not radical ideas. It's great when you have a radical new idea, but this is only the first step. Top management is looking for growth and new business. That's why you get a lot more company support if you bring back new business instead of new ideas. A practical format for what I call a mini new business case, which might be handy. The purpose is to substantiate, in a business-like and convincing manner, to what degree and for what reason your idea for a new product, service or business model is attractive and feasible for your organisation. You can download the format of the mini new business case.

I hope you got inspired by some of these insights and wish you a lot of success on your own innovation expeditions in 2016.

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8 Embarrassing Women's Health Questions--Answered

8 Embarrassing Women's Health Questions--Answered Question 1 Can I prevent my breasts from sagging? A: How much your breasts sag is related mostly to genetics and the inevitable aging process, during which breast ligaments stretch, and the proportion of fatty tissue in your breasts increases. To help out a bit, you can avoid gaining and losing large amounts of weight. Breast feeding can also contribute to sagging, but given its benefits, it is NOT recommended that you avoid breast feeding for cosmetic reasons. We don’t have a lot of proof one way or another regarding whether wearing a sports bra during exercise helps. Bottom line: Your breasts will probably sag at least a little no matter what you do. —Vivian M. Dickerson, M.D., associate professor and director of general ob-gyn, University of California, Irvine. Question 2 Do all women with dark hair have a moustache? A: No. All women have facial hair, but in most cases, these hairs are very fine (called "vellus" hairs). Sometimes, hair above the lip or on the chin, for example, can be coarse and dark, like the hairs on your head ("terminal hairs"). —Julide Tok Celebi, M.D., board-certified dermatologist, Columbia University Medical Center Eastside; assistant professor of dermatology, Columbia University. Question 3 Why do some women grow hair in unusual places? A: Having excessive hair is usually related to the woman's genetic background. However, in some cases, it could result from a hormonal imbalance due, for example, to certain medications, polycystic ovarian syndrome or certain tumors. If the excessive hair appears suddenly or grows rapidly, or if you have other male features with it, see your health-care provider. Question 4 What causes PMS symptoms, like bloating and bad mood? A: Doctors suspect fluctuating hormones (estrogen and progesterone). Another culprit could be a brain chemical called serotonin, known to play an important role in mood changes. —Susan Warhus M.D., board-certified ob-gyn (now teaching and writing); author, Fertility Demystified. Question 5 What is normal vaginal discharge? A: A lot of women ask me this question. Normal vaginal discharge generally does not have itching, burning or odor. It can occur during part of the menstrual cycle or throughout the month. It's your vagina's way of keeping itself clean. If the discharge is out of the ordinary for you, contact your health-care provider to rule out possible infection. —David McCormick, M.D., board-certified family doctor, Gashland Clinic, Kansas City, Mo. Question 6 What’s a pelvic exam? A: It’s an exam of a woman’s reproductive organs. Here's what the doctor does during a pelvic exam: Checks the woman’s genitalia for skin problems. Inserts a special tool called a speculum into the woman’s vagina to inspect the vagina and cervix (lower end of the uterus). Takes cell and fluid samples to screen for cancer and sexually transmitted diseases. Feels for abnormalities of the uterus and ovaries with two hands, using a gloved finger inside the vagina and the other hand on the patient’s abdomen. —Eva F. Briggs, M.D., board-certified family physician in Marcellus, N.Y. Question 7 What’s a Pap smear? Isn't it the same as a pelvic exam? A: A Pap smear is only a part of the pelvic exam. In a Pap smear, a special brush gently scrapes cells from the cervix, which then go to a lab to be checked for cancer cells. Question 8 How can I prevent a urinary tract infection? A: Basically, avoid irritating your bladder and urethra, and keep everything down there clean. Some quick tips: Wipe from front to back. Drink plenty of water. Don't douche or use feminine hygiene sprays. Take showers instead of baths. Urinate immediately after sexual intercourse and whenever you feel the need. (Don't hold it.) Wear cotton underwear. Drink cranberry juice or take vitamin C. —James Hubbard, M.D., M.P.H.

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Know Your "B" Vitamins

B Vitamins are vital to our health. They help us process the food we eat into energy. They help our minds and memories stay sharp. They even help regulate our moods. But what are they, exactly? Most people don’t even know how many B vitamins there are. Let’s fill that gap.

The B vitamins are a chemically-related family of nutrients that work together to ensure that several key processes in our bodies go smoothly. Without the B vitamin complex, we wouldn’t be able to survive. Most people think about the B vitamins as a unit, and tend to forget that each of the 8 essential B vitamins has a unique function and unique sources. While the B vitamins do work together, they also perform key functions on their own. In order to truly appreciate each B vitamin, it’s important to know what each one does (and why it’s important).

Read on for a handy breakdown of B vitamin basics.

The Functions of the B Vitamin Complex

Vitamin B1 – Thiamine

Vitamin B1 is key to a healthy mind. Thiamine has been shown to help Alzheimer’s patients have better mental function, less senility, and fewer memory problems. Even for those of us yet to have memory problems, thiamine helps to sharpen our minds and make them function more efficiently. Thiamin also plays a key part in the reaction that turns nutrients into energy. Because of this, many energy supplements claim that the inclusion of Vitamin B1 will improve your energy levels, although this is unlikely to be true unless you already have a mild deficiency. Since Vitamin B1 is in a variety of foods, thiamine deficiency is rare.

Vitamin B2 – Riboflavin

Vitamin B2 is often associated with the prevention of free radicals, because it helps in the regeneration of glutathione, an enzyme that rids the body of free radicals. Riboflavin also helps the body better absorb and process iron, making it very important in combating anemia. Large doses of riboflavin have been shown to prevent migraines and cataracts, as well.

Vitamin B3 – Niacin

Vitamin B3 was originally discovered because it is the key to preventing the disease pellagra, but it has other important uses in the body. Niacin has been prescribed for those at risk of heart disease, because it’s effective in lowering the levels of triglycerides and the “bad” low-density lipoprotein (LDL) cholesterol in your blood, while increasing the levels of the “good” high-density lipoprotein (HDL) cholesterol. Niacin has also proven highly effective in preventing a number of diseases, but should not be supplemented without a doctor’s supervision. When your niacin levels get too high, you suffer severe side effects and toxicity.

Vitamin B5 – Pantothenic Acid

Known as the “everywhere” vitamin, vitamin B5 is found in almost every food. For this reason, it is difficult to separate the job it does from those of other B vitamins. Still, pantothenic acid is strongly associated with its anti-stress properties: since pantothenic acid helps regulate the adrenal gland, it does play an important role in regulating our stress hormones.

Vitamin B6 – Pyridoxine

In reality, B6 is synonymous with three compounds: pyridoxine, pyridoxamine, and pyridoxal (although pyridoxine is the most commonly recognized). Vitamin B6 can treat over 100 health conditions! Most importantly, B6 helps prevent the buildup of chemicals in the body that can lead to heart disease and kidney stones. It also is key in combating anemia and nerve pain and numbness. There is even some evidence that Vitamin B6 can help regulate hormones, which in turn diminishes the symptoms of PMS. B6 is commonly found in meats, grains, vegetables, nuts, and other foods.

Vitamin B7 – Biotin

Vitamin B7 is a coenzyme in the metabolism of fats and carbohydrates, the breakdown of proteins to urea, and the conversion of amino acids from protein into blood sugar for energy. Without biotin, the body couldn’t metabolize lipids, proteins, and carbohydrates. B7 also combats dermatitis and reduces inflammation in the small intestines. Generally, you don’t have to worry about eating vitamin B7, since it’s produced in sufficient quantities by bacteria in our gut.

Vitamin B9 – Folic Acid

As any pregnant woman knows, folic acid is key in helping prevent birth defects. Women must increase their daily intake drastically while pregnant. Folic acid isn’t just important for developing fetuses, though. High levels of folic acid can aid in mental function, and even act as a mild anti-depressant. Folic acid is even known to prevent the growth of abnormal cells on a woman’s cervix, helping prevent and even slow the growth of cervical cancer.

Vitamin B12 – Cobalamin

Vitamin B12 plays a key role in brain function and our nervous system. It is especially important in DNA synthesis and regulation, and without enough B12, our brains start to feel “foggy” and less sharp. Vitamin B12 also helps keep red blood cells healthy, and its deficiency can cause severe anemia. Another way people use B12 is directly on the skin to help with eczema or other skin conditions.

B Vitamins: Too Many Benefits to Know Them All

As you can tell, the B vitamins serve as some of the most important in the body. Without even one, we couldn’t function. Because of this, it’s important to know some of the best sources for each B vitamin. Explore the Health section of the Brainscape Knowledge Rehab subject to learn which foods are the best source for each vitamin in the B vitamin complex, and make sure to eat a balanced diet.

You may even discover more B vitamin functions! Do you know any other important ones? Let us know in the comments!

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8 Ways to Work Exercise into Your Day: No Gym Required

If you ask most busy people why they don’t exercise, by far the most common reason is that that they “don’t have time.” The effort of putting on workout clothes, going to the gym, and showering is simply too onerous to fit in. Even the idea of a boring home workout, or a 30-minute exercise tape, can feel like too much of a “commitment” when we’re late for work or for a date.

I personally admit to having roller-coaster exercise habits myself. I’ll be a gym rat for three months, followed by four months of sloth and busyness. A few years ago I finally realized how crappy I felt when I hadn’t exercised, and I resolved to find some way to ensure I was at least getting some exercise every day—even when I couldn’t make it to the gym.

The result was a series of small habits that I can work into my existing day, without having to carve out any additional time for a “workout.” These habits have made it possible for me to exercise daily while still spending 60-80 hours per week running Brainscape.

8 Methods to Exercise Daily Without Really Trying

1. Walk (and talk) – Rather than doing your meetings over “coffee,” why don’t you invite people to go for a walking meeting? Steve Jobs, Winston Churchill, and many U.S. Presidents have been huge advocates of this practice for both health and camaraderie purposes. Even if you’re just taking a phone call, use it as an opportunity to take a walk around the block (or to your next destination).
2. Take the stairs – If you regularly take the elevator less than four floors, then you are missing a huge opportunity for a free leg and core workout. Think of how many calories you could have burned if taking the stairs was just a part of your daily routine! (Bonus: The stairs are often faster.)
3. Exercise while waiting – Waiting for the subway? Do some calf raises! Afraid someone’s watching? Do toe lifts (they’re more subtle and work your shins). Having 30 seconds to kill is a great cue to kick off a mini-exercise.
4. Exercise while brushing teeth – You probably already spend 1-3 minutes brushing and flossing your teeth, at least once a day. Why not brush your teeth while holding a deep squat, or while doing side leg lifts? These things are perfectly doable and add no additional time to your tooth-brushing activities. Simply tell yourself that you have no excuse for brushing your teeth without holding a deep squat. No matter how tired you are.
5. Exercise while watching TV – This doesn’t just mean to put a treadmill in your living room (although that does help for some people). You can do nearly any exercise while watching TV and even make a game out of it: “I’m allowed to watch another show if I do 50 pushups.” You should be earning the right to watch that trashy reality show.
6. Exercise at your desk – Rather than resigning yourself to the fact that sitting is slowly killing youhttp://treasure.over-blog.com/2015/12/8-ways-to-work-exercise-into-your-day-no-gym-required.html
   
   http://treasure.over-blog.com/2015/12/8-ways-to-work-exercise-into-your-day-no-gym-required.html, you can take advantage of your desk time by doing toe raises, arm circles, or wrist stretches. You could even do squats or lunges while taking a break or listening to a webinar. “Office job” does not have to mean “sedentary job.”
7. Exercise at a traffic light – When we’re stuck at a light for a few minutes, our first instinct is often to check our phones. That’s dangerous (and in some places illegal)! Why not keep some hand weights in the console, so you can work out your grip whenever you find yourself idling?
8. Actually carve out seven minutes of your day to exercise – I’ve recently been using an excellent iPhone app called 7-Minute Workout, which has totally changed my life. Its simple, voice-guided power workouts make it easy to exercise in my bedroom using only my body and some basic props, and the app’s “game mechanics” help make the experience fun rather than a chore. The best part is that, no matter how busy I am, I always have time for a seven-minute workout. I’m currently rocking a three-month daily workout streak and counting.

These small exercises may sound like a lot to remember, but you can just start one-at-a-time until each thing becomes a true habit. The trick is to associate exercises with “mini-cues.” Tell yourself that “If I take the elevator three floors or lazily brush my teeth without squatting, then I am missing a huge opportunity for growth.” Once you have internalized these habits and associated them with a cue, you won’t really have to think about exercising at all. It just happens.

[Disclaimer: I am not a health professional and these are my opinions. And of course, if you do have time to exercise and are cleared by your doctor, then get to the damn gym and get a real workout in!]

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