GOOD HEALTH {PERSONALITY DEVELOPMENT}

HEALTH :

Health is a state of physical, mental and social well-being in which disease and infirmity are absent.

*Drink plenty of water .

Our bodies are around 60 percent water, give or take.

It is commonly recommended to drink eight 8-ounce glasses of water per day (the 8×8 rule).

Although there is little science behind this specific rule, staying hydrated is important.

Mild dehydration (fluid loss of 1-3 percent) can impair energy levels and mood, and lead to major reductions in memory and brain performance.

Here are  evidence-based health benefits of drinking plenty of water.

1. Water Helps to Maximize Physical Performance

If we do not stay hydrated, physical performance can suffer.

This is particularly important during intense exercise or high heat.

Dehydration can have a noticeable effect if you lose as little as 2 percent of your body’s water content. However, it is not uncommon for athletes to lose up to 6-10 percent of their water weight via sweat .

This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally .

Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80 percent water .

So, if you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.

Bottom Line: Losing as little as 2 percent of your body’s water content can significantly impair physical performance.

2. Hydration Has a Major Effect on Energy Levels and Brain Function

Your brain is strongly influenced by hydration status.

Studies show that even mild dehydration (1-3 percent of body weight) can impair many aspects of brain function.

In a study of young women, fluid loss of 1.36 percent after exercise impaired both mood and concentration, and increased the frequency of headaches (6).

Another similar study, this time in young men, showed that fluid loss of 1.59 percent was detrimental to working memory and increased feelings of anxiety and fatigue .

A 1-3% fluid loss equals about 1.5-4.5 lbs (0.5-2 kg) of body weight loss for a 150 lbs (68 kg) person. This can easily occur through normal daily activities, let alone during exercise or high heat.

Many other studies, ranging from children to the elderly, have shown that mild dehydration can impair mood, memory and brain performance .

Bottom Line: Mild dehydration (fluid loss of 1-3 percent) can impair energy levels and mood, and lead to major reductions in memory and brain performance.

3. Drinking Water May Help to Prevent and Treat Headaches

Dehydration can trigger headaches and migraines in some individuals .

Several studies have shown that water can relieve headaches in those who are dehydrated .

However, this appears to depend on the type of headache.

One study of 18 people found that water had no effect on the frequency of headaches, but did reduce the intensity and duration somewhat .

Bottom Line: Drinking water can sometimes help relieve headache symptoms, especially in people who are dehydrated.

4. Drinking More Water May Help Relieve Constipation

Constipation is a common problem, characterized by infrequent bowel movements and difficulty passing stool.

Increasing fluid intake is often recommended as part of the treatment protocol, and there is some evidence to back this up.

Low water consumption appears to be a risk factor for constipation in both young and elderly individuals .

Carbonated water in particular shows promising results for constipation relief, although the reason is not entirely understood.

Bottom Line: Drinking plenty of water can help prevent and relieve constipation, especially in people who generally do not drink enough water.

To function properly, all the cells and organs of the body need water.

Here are some reasons our body needs water:

1. It lubricates the joints

Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.

2. It forms saliva and mucus

Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.

3. It delivers oxygen throughout the body

Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.

4. It boosts skin health and beauty

With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.

5. It cushions the brain, spinal cord, and other sensitive tissues

Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.

6. It regulates body temperature

Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body. In sport.

Some scientists have suggested that when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain.

Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.

7, The digestive system depends on it

The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.

8. It flushes body waste

Water is needed in the processes of sweating and removal of urine and feces.

9. It helps maintain blood pressure

A lack of water can cause blood to become thicker, increasing blood pressure.

10. The airways need it

When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.

11. It makes minerals and nutrients accessible

These dissolve in water, which makes it possible for them to reach different parts of the body.

12. It prevents kidney damage

The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.

13. It boosts performance during exercise

Some scientists have proposed that consuming more water might enhance performance during strenuous activity.

More research is needed to confirm this, but one review found that dehydration reduces performance in activities lasting longer than 30 minutes.

14. Weight loss

Water may also help with weight loss, if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.

15. It reduces the chance of a hangover

When partying, unsweetened soda water with ice and lemon alternated with alcoholic drinks can help prevent overconsumption of alcohol.

*Eat breakfast like a King, lunch like a Prince and  dinner like a Beggar .

Breakfast is the first meal of the day, and it is the meal that the body uses to top up its glucose levels after eight to twelve hours of fasting. Glucose is vital for the brain and it’s the main energy source for the body. As well, it also fuels the muscles that are necessary for physical activity through the day. If you skip breakfast, you will have a shorter attention span, be less alert, take longer to react, have low blood sugar, and decreased productivity.

At lunch time, eat a substantial meal to fuel you for the afternoon but make sure that it isn’t too heavy. Essentially, it should be a medium-sized meal – smaller than breakfast but larger than dinner.

If you eat a large meal at dinner, which is traditional in most homes, weight gain can occur as the body cannot use all the energy in the food and thus stores it as fat instead. A heavy meal at dinner can also cause sleep disturbances.

We need the most energy at the beginning of the day, and the least energy at the end, when most daily tasks are over and we are relaxing. Eat according to the needs of your day. If you have an office or other sedentary jobs, eat lighter meals. If your job is more active, eat foods that provide sustained energy.If you are very athletic and train hard, then you will need more nourishment towards the end of the day, to sustain your training needs.

We all know the adage “eat breakfast like a king, lunch like a prince, and dinner like a pauper”. But is there any truth behind this?

Eating a small dinner seems to makes sense if we think about our circadian rhythm – our 24-hour body clock that helps us determine what time it is. It receives light from the eyes and tells us when we should wake up and when we should go to sleep. It also tells us the best time to digest food is during the day.

Yet dinner tends to be our largest meal and we eat almost half our daily kilojoules in the evening.

When we eat during the night we burn less fat. It’s still unclear why, but it may have something to do with how well fat is absorbed and transported from our gut in the day and night.

Our body also finds it more difficult to process carbohydrates in the evening. This could be due to reduced insulin sensitivity at night. This is particularly pertinent to the 20% of the workforce who are night shift workers and eat when they are meant to be sleeping.

The mismatch of sleep/wake cycles and eating is known as circadian misalignment, which can cause the post-meal levels of sugar and fat in our blood to be abnormally high. For people who regularly work (and therefore eat) at night, this can lead to persistently high levels of sugar and fat in the blood, and an increased risk of developing diabetes, heart disease and stroke.

The effects of night eating have led to the speculation that eating lighter dinners could be better for our weight too. Some health professionals advise eating most of our kilojoules during the day and eating a smaller dinner as a way to lose weight.

To see whether eating most of our kilojoules in the evening is associated with excess weight, and if dieters lose more weight by eating a smaller dinners, we reviewed 18 studies that included more than 76,000 people.

When we examined all the evidence we found that overall, people who ate big dinners were not heavier than those who ate small dinners. Among dieters, we found that, on average, those who ate small dinners did not lose more weight than those who ate big dinners.

The reasons are unclear, but perhaps the circadian rhythm of our metabolism is not be as straightforward as we thought. Research in healthy young people (aged 20 to 35) found metabolism was more efficient in the morning; while another study of older, sick people (52 to 80 years) found that metabolism was actually higher at night.

If age and health status does affect the circadian rhythm of our metabolism, a blanket rule like eating dinner like a pauper may not be appropriate.

It could be that big-dinner eaters wake up feeling full and are “trained” to eat less during the day. This is called entrainment, and would compensate for the extra food eaten at night.

It comes down to what and how much you eat over the day, rather than when you eat most of your food. Overindulging at breakfast and lunch and then eating a big dinner will make you gain weight. But the big dinner isn’t the only culprit, it’s the other meals as well that have pushed the kilojoule intake beyond the body’s needs.

Women need to eat around 8,000 kilojoules and men 9,900 kilojoules each day. This will vary depending on your age and levels of physical activity. For a more specific estimate, you can calculate your kilojoule target here.

So eating a big dinner might be OK as long as you moderate your energy intake by eating less at other meals. Keep in mind that eating regular, moderately sized meals may help to control your appetite more effectively than gorging on fewer, larger meals.

*Eat more foods that grow on trees

If you are a health conscious, like me, then one of the best ways to maintain healthy eating is to have an edible garden with some plans that include fruit bearing trees. No matter what climatic conditions you live in, you should know that growing your own garden fruit trees is not that difficult.  Grafting fruit trees of one sort onto the root-stock of another allows gardeners to grow trees perfectly suited to the conditions where they live. Small and large gardens will all be enhanced with the addition of fruit bearing plants and fruit trees, it’s just about choosing the right varieties.It good to know about these wonderful resources that provide us with some of the most delicious fruits that we enjoy almost daily. Not only to these fruits add sweetness to our day, they also offer a host of health benefits with their healing qualities.

It helps to control high blood pressure levels. It is also rich in Vitamin and Vitamin C and therefore, is known to be great for your skin. 

They’re in acidic and supremely astringent in taste. They also contain calcium and chromium which is known to be good for diabetics. 

The fruit has a grainy flesh containing black glossy seeds. Sapota  seed oil is best used for damaged hair and dry scalp.  

It is a mix of sweet and sour flavours. Fresh Bael leaves are used to add aroma to curries and dried bael leaves are used to make flavourful spices. Bael oil is often used a remedy for ear infections. 

Phalsa acts as a coolant in the midst of the searing summer. The leaves of the tree are known for their antibacterial properties. 

*Live with the  3 E’s – Energy, Enthusiasm, and  Empathy

Time will not wait for anybody – whether we are happy, sad or miserable, time still goes on.   What we can control as how we live our life.  If we could always remember the 3-Es – energy, enthusiasm and empathy and be energetic in our daily activities, enthusiastic with the work we do, and empathetic  to other people, we would find our life more enjoyable and fulfilled.

“Believe that life is worth living and your belief will help create the fact.” -William James

The concept of life is what we all spent a lot of time thinking about and there are more than 1001 different approaches, methods, routines and systems to make life better, healthier, more active, fun so on and so forth; And from all that what we all seek and strive for is happiness.

The paradox of it all is that happiness is a very simple word but all those methods and approaches come in very long difficult and somewhat boring procedure manuals.

So here we are again, with another How-to style discussion of an easy implementation of a simple yet overtly elaborated and complicated topic, which you can translate and alter it to whichever way works for you and best matches to your daily routines.

Energy

People bursting with energy have three things in common: they deeply honor and respect themselves; they completely accept themselves for who they are and don’t take themselves too seriously, and they see challenges as opportunities to be creative. They switch their negative thoughts as rapidly as they switch channels on their TVs with their remotes. Because they see life as a game to play and enjoy, they radiate good health. They are fun to be around, because they love and accept you for who you are.

So how can you become a more energetic person?

• Stop worrying about things you cannot fix. It’s useless, because nothing good comes of it, and because worrying of any type will drain your mind of energy. If you can fix it, do it; if not, forget it. Worrying whether or not you’re going to get that job you applied for is tiring for your mind: it doesn’t want to stress over needless things, and when your mind becomes stressed, your energy level dips.
• Stop worrying about other people. People will be people, and there’s nothing you can do about that. You’re not getting more energy by constantly getting angry over how people treat you, or how they constantly cut you off in traffic; you’re losing energy.
• Stop being angry. Understandably, this is more difficult to do than it sounds, but if you want to live a more energetic life, do it. Getting angry doesn’t solve anything; on the contrary, it usually tightens tension and creates more worries. If your face becomes flushed when something doesn’t go your way, try to forget it — remind yourself that it’s not going to change what happened, and that you’re wasting gratuitous amounts of energy over it.
• Live life! Constantly wondering about your place in this world, or whether or not you’ll be successful, or what kind of life you’ve lived/are going to live – forget about it. If you keep thinking of who you are, or what you’re going to be, you won’t be much of anything. The key is to act and live life to its fullest. Letting go of those suffocating thoughts will free you up tremendously. And when you’re free of something, you’re more energetic.

Enthusiasm

Enthusiasm is a really powerful thing to use in business, social, and personal matters. With it, one can work for hours on end without rest, and at the end of it still not feel tired at all. If one does feel tired, it is a tiredness that comes with a smile and with a satisfied feeling in your heart.

So how do you develop enthusiasm?

• To become enthusiastic for achieving a desirable goal, keep your mind on your goal day after day. The more worthy and desirable your objective, the more dedicated and enthusiastic you will become.
• When you are faced with a task which makes you feel timid and afraid, you can use the self-motivators that appeal to reason such as: Success is achieved by those who try and Where there’s nothing to lose by trying and a great deal to gain if successful by all means try. Then use the self-starter: DO IT NOW and immediately get into action.
• Understand and act on Professor William James’s statement: “The emotions are not always immediately subject to reason but they are always immediately subject to action”. Feelings, moods and emotions will follow action. If you want to be enthusiastic, act enthusiastically.

Empathy

Empa­thy enables a per­son to estab­lish a con­nec­tion with oth­ers and is nec­es­sary for mutual interaction and full com­pre­hen­sion of the expe­ri­ence. It is prob­a­bly one of the most impor­tant aspects of being a leader in every sit­u­a­tion. With­out it, a per­son is vir­tu­ally guar­an­teed to become out of touch with the envi­ron­ment, he or she is in.

• One for the best ways to develop compassion is to put your self in their shoes. What would it feel like to be them? To have had their experiences, to live their lifestyle, etc. There is a practice of entrainment, which can help you come into a simpatico with them. When you are working directly with a person, breathe with them at the same rate.
• Imagine you can feel what they feel. It works the best if you can be in some form of physical contact with them, like holding their hand. Imagine your awareness sinks into their body. Notice what you see in your mind’s eye, feel physically, and hear. Bring all of your senses to bear.

*Make time for prayer

 we should pray to God with a sincere heart.

we must pray in spirit, pray sincerely and say true things that come from our hearts.

Second, we should stand in the place of a created being and have no demands for God; we must pray with a heart that submits to God.

Praying is simply talking to God. He knows you. What matters is the attitude of your heart, your honesty. 

“Hey God,

I am sorry for the things I have done wrong in my life. Thank you for giving me a beautiful life, set me free from all my sins and forgive me today. Please come into my life and fill me with your Holy Spirit. Be with me forever.

Thank you God!”

*Play more games  

In this time and age, children tend to spend more and more time indoors. Most kids are glued to television, smartphones, and other gadgets. But watching cartoons on television or using phones for endless hours can affect their health. Being a couch potato can also lead to obesity in children. On the other hand, playing outdoor games can improve mental and physical health in children. Exposure to outdoor play can also shape their personality and help them develop essential social skills. It is a wonderful way to help them develop life skills. Read on to know what good playing outdoor games can do to your children.

1. Improve Flexibility

Physical development is as essential as mental development, especially when talking about a child. The way the body is at a juvenile stage, it is reflected as one grows up and becomes an adult as well. Outdoor games are an excellent form of exercise for kids. It helps to strengthen their muscles and joints, increases flexibility, and makes them more agile. Immunity is also improved. A flexible body as a child will help them avert so many injuries, and the flexibility will continue to remain the same as age progresses. Obesity is an impending problem for kids these days, and playing outdoors is a potent way of dealing with it.

 It can help in their physical development.

Outdoor play keeps kids active and can boost their physical stamina and fitness. Playing outdoor games can also strengthen their muscles and bones, build immunity, and lower the risk of many diseases like diabetes, heart problems, and obesity. Being in the fresh air and sunshine can naturally provide them with Vitamin D. Being exposed to electronic gadgets for longer duration can impair the vision of children. But outdoor play can improve their eyesight.

2. Improve Attention Span

This is the main reason why outdoor games is a sort of therapy for children who have Attention Deficit Hyperactivity Disorder or ADHD. When children play outside, they take it very seriously. They put in their maximum efforts to win and consequently, they concentrate hard. Thus, the mental aspect of playing outdoor games is also important. There is an improvement in concentration as well, and the ability to reason and come to a logical conclusion is enhanced.

It can help them develop a positive attitude.

Children who play outdoors tend to develop a positive attitude towards life and have a calmer and happier disposition. Also, outdoor play provides a great opportunity to channelize their energy in a meaningful way.

3. A Great Source of Learning

There is no better way of learning than doing something themselves. Outdoor games are an incredible method of learning new things which can become important life lessons later. They develop skills of communication, the ability to solve any problems that they may encounter in the process, get new and interesting information every day, and get to apply elementary level science as well. All of it amalgamate and become an amazing experience for a kid, and the learning that they take home from the field is much more instrumental than what they gain from the books at a tender age. Moreover, when kids play as a group, it builds a healthy sportsman spirit in them, and they handle competition better, which is extrapolated in adult life as well.

 It gives them an opportunity to learn new things.

Playing outdoor games can be a brilliant way to enhance learning abilities in kids. They may learn important life lessons and skills, develop a problem-solving attitude, get to explore nature, acquire new information and an elementary understanding of science. Moreover, when kids learn outside, they think of learning as an ongoing and fun activity not as boring activity which is something they should do in the classroom.

4. Help to Boost Creativity and Learning

Creativity is an important part of life. The more creative you are, the more are the chances of you standing out of the crowd and doing something unique, which will have useful implications in the long run. Being with nature for a more extended period help to stir up the child's imaginative part of the brain, and they tend to come up with new ideas and artistic innovations. This is mostly enhanced by the fact that a child is much more inquisitive of what is around him or her than an adult, and they tend to notice more as well. They also learn fast in the process as their minds are fresh and receptive to much more information than normal.

It can boost their creativity.

Indulging in outdoor games can make children more creative and boost their imagination skills. Being in the open and surrounded by plants and trees, and other objects can stimulate a child’s imagination power and tap into their creativity.

5. Inculcate a Love for Nature

Nature is an integral part of the survival of all living beings. It needs to be nurtured and preserved as much as possible. As a child, when you play outdoors, you are in close association with nature. Being on the lap of it for a longer period leads to the development of love and attachment with nature. The way things are progressing these days, nature is depleting at an alarming rate. Considering the present scenario, inculcating a love for nature is very important from a young age itself. Kids will become more aware when they are in touch with nature for long and take steps to address issues like deforestation and global warming, which are actually pressing issues at the moment, all around the world. Thus, kids playing outdoors can actually improve the situation.

6. Improve Vision

Perspective in life is everything. Developing the correct perspective at the right time is very important, and outdoor games have a vital role to play in it. Children staying indoors are not really interested in what is going on outside their walls. On the other hand, once a child steps out of the comfort of the home, they observe and develop opinions. Their way of facing and handling problems and coming at a solution fast is a huge learning curve and help improve their vision. If you consider the physical aspect of it as well, they become aware of the utilities of exercising, and they continue to do it throughout their life, which is a very healthy practice.

It can help them acquire social skills.

Kids who spend time outdoors and play games with each other tend to interact effectively with other kids in contrast to kids who remain indoors and are isolated and withdrawn. If your child spends more time indoors and lives within a shell of his own, you should urge him to go out and play with other children. When kids make new friends, take turns to play without adult supervision, or simply talk to each other, they acquire and improve their social and communication skills without realising. And this skill can help them in the future.

This article must be convincing enough to assure you of the importance of playing outdoor games. All should definitely not sit behind closed doors and head out at least once during the day with friends for good character building and having a good time in general.

*Read more books  

Benefits of reading books:

1. Gives new way to life, Gives Different perspective to life
2. Reading makes you smarter
3. Reading Increase creativity and Imagination
4. Improves memory
5. To learn from masters

If you are a person who is not fond of reading books then you might be missing out. People often don’t understand the Benefits of Reading Books, Some says it’s a waste of time, Some Find it boring, and for many such reasons people believe or can say have a mindset that reading books is not so useful and it’s of no use, just a time waste, energy waste, However Fact is opposite to such mindset, There are various reasons why Reading is very important and beneficial. A love of Reading can protect you from Alzheimer’s disease, People who don’t know what Alzheimer Disease is, For them, Alzheimer’s is a Type of Dementia that causes Problems with Memory, thinking, and Behavior.

Want to get all these advantages without reading. Then use my best alternative method of listing audiobooks from Audible. 

Reading books helps your brain to be more active and it gives your brain a different kind of work out than watching TV listening to the radio. Reading helps you to find out the new real you, gives you a different perspective of life.

Today I will share some of the benefits of reading a book, Hope it will help you to develop curiosity and desire to explore the world of Reading.

Here are the 10 Advantages of Reading Books:

1. Gives new way to life, Gives Different perspective to life

Reading Expose you to new things, new ways, new understanding, new information, new ways to handle situations and new ways to solve them, While reading you understand things in different perspective, it makes you realize and understand World and Yourself in a different way, Reading can help you to find out your hobbies, and can make you explore things which eventually becomes your career and success in future,

Reading helps you to understand yourself differently, It Open ups your mind, and help you to accept the changes in your life, and also makes you understand the different positive aspects of life. And also helps you to understand the world more properly. Reading makes you smarter

2. Reading makes you smarter

Reading helps you to be a better you, Through reading you can have a better understanding on a topic that interests you, This will help you to become better, As you all know books gives a lot of knowledge and information, which can be really very beneficial, As it says Knowledge is the key to success and hence having knowledge about life, about different things will help you to move ahead in life and will make your brain sharper and make you smarter. Knowledge gives you the better understanding, Reading is an effective memory booster, Reading and memory are an interrelated concept when you are reading; you are training your brain, and reading gives wisdom to your mind.

3. Reading Increase creativity and Imagination

Reading your imagination and Creativity increases, It gives you different ideas and understanding, Good reader from the young age can become a good writer, Reading sparks the imagination, When you read, you are taken into the new world, This thing nurtures your brain to develop ideas for new worlds and other possibilities, this sparks imagination. Reading helps you to understand differently.

Reading Exposes you to the world of imagination, Shows you nothing is impossible in this world, shows how Different actions lead to different results. Books help you to CHANGE YOUR FIXED MINDSET TO GROWTH MINDSET.

As it says ONCE YOU LEARN TO READ, YOU WILL BE FOREVER FREE

4. Improves memory

Our mind is an amazing thing, which can remember a lot of things with relative ease, But We Usually don’t use our brain as per its capability, we just fill our brain with negativity and bad thoughts which stops the growth of our brain, And our brain stick to that Fixed mindset, Our mind has a marvelous capabilities and Capacity, it just need a workout just like our body, in order to give its best performance.

5. To learn from masters

Reading self-help Books, You can learn from the masters and people who have already been through that situation and can also learn how to tackle them and get success and happiness in our lives, Through books you can gain experience Of life through famous and experience people, You can understand life from masters and mentors perspective, and can also learn from them in order to move ahead in life. Books can help you to understand life from the perspective of mentors and masters who had gone through that situation, to which you are going through right now at present, So through books, you can learn how to tackle them,

AS IT SAYS THE BEST WAY TO EDUCATE YOURSELF, IS TO SEE HOW MASTERS WORK AND PRACTICE.

You can’t see them but you can learn from them through their books and can learn the art of life.

6. Improves Vocabulary and English

People often face problem-related to English, But Reading can help you to improve, Through books you can learn new words statements and grammar, It will also save your cash, By not joining any course and directly learn through books, and self-education is a great way to learn, but For this Implementation is must, you will learn if you are focused towards it.

7. Increase Desire towards achieving goals

Reading A true story about A person who has faced a lot of obstacles and still had achieved a lot in his life, can motivate you to take a step towards your goal and dream, From long you want to take action in order to fulfill your dream, but you are afraid that you might fail, but books removes that worry and stress from you and helps you to move towards your goals and dreams, and also makes you understand That Failure is not a disappointment or a stress it’s an Experience, And You never fail you learn from them.. And this learning should help you to move ahead in life and this time to try more intelligently.

Reading opens a different positive mindset and shows you the real positive world where nothing is Impossible.

8. Lower Stress level

No matter how much stress you are going through in your personal life or professional life, it all just slips away, Reading can help you to melt down your stress level faster than other methods; Reading is the best way to relax your brain. As per the Research Psychologist believes this is because the human Mind has to concentrate on reading and the distraction of being taken into a literary world eases the tensions in muscles and the heart.

9. Encourage positive thinking

Reading Converts I can’t attitude to I can Attitude, makes you understand in this world nothing is impossible, and you can do anything if you believe in yourself, and how positivity can bring changes to your life and also to this world.

10. Stimulates Your mind

Research says That staying mentally stimulated can slow the progress of brain or possibly even prevent Alzheimer’s And Dementia, Just like any other muscles in your body, The brain also requires exercise to keep it strong and healthy, hence Reading can be the best exercise to keep your brain healthy, fit and strong.

11. Knowledge

Everything you read fills your head with new bits of information, and you never know when it might come in handy. The more knowledge you have, the better-equipped you are to tackle any challenge you’ll ever face.

Additionally, here’s a bit of food for thought: should you ever find yourself in dire circumstances, remember that although you might lose everything else—your job, your possessions, your money, even your health—knowledge can never be taken from you.

12 . Improved focus and concentration

In our internet-crazed world, attention is drawn in a million different directions at once as we multi-task through every day.

In a single 5-minute span, the average person will divide their time between working on a task, checking email, chatting with a couple of people (via gchat, skype, etc.), keeping an eye on twitter, monitoring their smartphone, and interacting with co-workers. This type of ADD-like behaviour causes stress levels to rise, and lowers our productivity.

When you read a book, all of your attention is focused on the story—the rest of the world just falls away, and you can immerse yourself in every fine detail you’re absorbing.

I hope you like the all points of “Advantages Of Reading Books”.

Books are amazing things that can be both entertaining and beneficial to your health. They are almost like tools to a healthy lifestyle. The books that you choose to read is your preference, which can range from literary fiction to romance to non-fiction. Whatever you choose to read, you can count on the multiple benefits of reading to help both your mind and body.

It’s easy to enjoy books when you’re merely reading for pleasure. Heavy readers will always have a book in their hands as well. As a reader, you probably don’t think of the great benefits of reading either, but they are there even when you don’t realise it. So why is reading important? From stress relief to improved memory, reading is hugely beneficial in all aspects of our lives. Reading is a great way to improve yourself all around. 

So take this challenge and improve your reading habits with just one book today! If this post was helpful, do share.

*Sleep for 7 hours

Why do we need sleep?

People who can get by on four hours of sleep sometimes brag about their strength and endurance. But recent scientific studies show that a lack of sleep causes many significant changes in the body and increases your risk for serious health concerns such as obesity, disease, and even early death.

Sleep is an important function for many reasons. When you sleep, your brain signals your body to release hormones and compounds that help:

• decrease risk for adverse health conditions
• manage your hunger levels
• maintain your immune system
• retain memory

But you can’t catch up or make up loss of sleep. In fact, consistently sleeping more than six to eight hours a night can negatively impact your health. Read on to learn why seven to eight hours of sleep a night is ideal.

Seven to eight hours for longevity

The healthy amount of sleep for the average adult is around seven to eight hours each night.

Researchers in the United Kingdom and Italy analyzed data from 16 separate studies conducted over 25 years, covering more than 1.3 million people and more than 100,000 deaths. They published their findings in a 2010 articleTrusted Source.

Those who generally slept for less than five to seven hours a night were 12 percent more likely to experience a premature death. People who slept more than eight or nine hours per night had an even higher risk — 30 percent.

Researchers also found that people who reduced their nightly sleep time from seven to eight hours to below seven hours were at an increased risk of death from all causes. Additionally, the researchers also saw an increased risk of death from all causes in those who slept for a long amount of time per night.

Sleep helps manage your appetite

Poor sleep habits can increase the body’s energy needs. At night, movement and the need for calories is reduced. But when you are sleep-deprived, your brain will release chemicals to signal hunger. This can lead to eating more, exercising less, and gaining weight.

Sleep deprivation also affects children. A 2014 study showed that children who slept less had an increased risk for obesity and high BMI. These risks can affect children as they mature.

Sleep helps your immune system function

When you sleep, your immune system releases compounds called cytokines. Some cytokines have a protective effect on your immune system by helping it to fight inflammation, including inflammation due to infection.

Without enough sleep, you may not have enough cytokines to keep you from getting sick. Other components of the immune system, like antibodies and white blood cells, can be reduced over time without enough sleep.

A 2013 studyTrusted Source found that sleep restrictions increase the amount of inflammatory compounds and activity in a person’s body. These are the same compounds associated with conditions like asthma and allergies.

The researchers studied people who underwent limited sleep deprivation of four hours a night for 5 days in a row. Before and after these 5 days of limited sleep deprivation, two nights in a row of 8 hours per night of sleep time were part of the experimental protocol utilized in the experimental group subjects.

In comparing their study subjects with limited sleep deprivation to other studies where the subjects had long-term sleep deprivation, the researchers found that the participants’ immune systems were affected regardless. Even with a short period of limited sleep deprivation, the immune system was affected in ways similar to those with long-term sleep deprivation.

Sleep helps your memory

In addition to helping you focus, sleep helps protect and strengthen your memory. Research shows that sleeping after learning can help with memory retention. Sleep is also thought to reduce interference from external events.

People who are sleep-deprived:

• have a harder time receiving information due to the brain’s overworked or fatigued neurons
• may interpret events differently
• tend to have impaired judgement
• lose their ability to access previous information

It’s important to get seven to eight hours of sleep so that you can experience all the sleep stages. No one stage is responsible for memory and learning. Two stages (rapid eye movement and slow-wave sleep) contribute to:

• creative thinking
• procedural memory
• long-term memory
• memory processing

Lack of sleep increases disease risk

Lack of sleep is known to be a contributing factor for many chronic health conditions, including:

• diabetes mellitus
• heart disease
• obesity
• obstructive sleep apnea

Sleep is a habit, just like eating healthy and exercise. While everyone misses a few hours of sleep sometimes, chronic lack of sleep is part of an unhealthy lifestyle and can increase your risk for serious health concerns.

Having a poor work-life balance, stress, and worry can all affect how much and how well a person sleeps. These kinds of stressors can lead to further inflammation and health problems in addition to lack of sleep.

How to get more sleep

The recommended seven to eight hours of sleep is mainly for adults, including older adults. Younger people may need more sleep. See the table below for the recommended amount of sleep by age.

Age	Recommended hours of sleep per day
Infants	16-18 hours
Preschoolers	11-12 hours
Elementary	at least 10 hours
Teens	9-10 hours
Adults (including seniors)	7-8 hours

Building good sleep habits

Are you among the many people getting fewer than seven hours of sleep per night? Try adopting some of these practices to help you sleep better and longer:

Schedule your sleep: Make an effort to go to bed and wake up at the same time every day of the week, including weekends. Doing this establishes a regular sleep-wake cycle. It may help you adopt the habit of doing the same things each night before bed, such as taking a warm bath or reading.

Avoid stimulants: Caffeine, chocolate, and nicotine can keep you awake past your bedtime. Alcohol may make you feel sleepy initially, but its effect eventually may disrupt your rest later in the night. Stay away from stimulants at least four hours before sleep.

Make your bed comfy: A number of new mattresses on the market are aimed at increasing comfort, including those that have “cooling” effects to keep a person from getting too warm while they sleep. Memory-foam mattresses conform to a person’s body, providing extra shape and support. Use room-darkening shades, earplugs, or other tools that will help create a restful environment.

Exercise regularly: Being physically active during the day can help you fall asleep faster at night. Exercise also helps to promote deeper, more restful sleep. Just make sure you don't exercise too close to bedtime, since this can leave you too energized to sleep.

Relieve stress during the day: Try adopting some stress-reducing techniques before bed. Keep a journal by your bedside to write down what's bothering you. Start practicing yoga, learn to meditate, get regular massages, or take long walks.

Apps for sleep: Some apps can help you sleep better. Sleep Genius tracks your sleep cycles and offers a progressive alarm clock to prevent sudden waking that’s associated with increased tiredness. Other apps, like pzizz, provide soft music and sounds used to encourage restful sleep.

Takeaway

Research shows that consistently getting seven to eight hours of sleep per night is beneficial for adults. Any more or less can increase your risk for serious conditions like diabetes mellitus, heart disease, and even death.

Getting enough quality sleep is also key to a healthy lifestyle. Sleep boosts your immune system, manages weight loss, and helps you retain memory. Whether it’s setting an alarm or getting a new mattress, you can take simple steps to help you get seven to eight hours of sleep. It’s never too late to practice good sleep hygiene.

Official recommendations for sleep duration are broken down by age group :

• Older adults (65+): 7–8 hours
• Adults (18–64 years): 7–9 hours
• Teenagers (14–17 years): 8–10 hours
• School children (6–13 years): 9–11 hours
• Preschoolers (3–5 years): 10–13 hours
• Toddlers (1–2 years): 11–14 hours
• Infants (4–11 months): 12–15 hours
• Newborns (0–3 months): 14–17 hours

*Take a 10-30 minutes’ walk every day --- and  while you walk, smile

Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.
Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time.

Walking for fun and fitness isn’t limited to strolling by yourself around local neighbourhood streets. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle.

Health benefits of walking

You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:

• increased cardiovascular and pulmonary (heart and lung) fitness
• reduced risk of heart disease and stroke
• improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes
• stronger bones and improved balance
• increased muscle strength and endurance
• reduced body fat.

• Walking for 30 minutes a day

  To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly. Moderate activities such as walking pose little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.
  
  
• 

Walking is a great aerobic exercise and an effective way to kick start your metabolism. According to the journal Medicine and Science in Sports and Exercise, walking helps reduce the prevalence of chronic diseases . In fact, walking (at speeds equal to or greater than 8 km/h) expends more energy than jogging at the same speed . Read on to find out about the health benefits of walking daily.

1. Aids Weight Loss

Walking is an effective way to burn calories and lose weight.

Researchers at the University of Alabama designed an experiment that involved obese patients walking together (a concept known as the ‘walking bus’) to their destinations in and around the city. After eight weeks, their weight was checked, and more than 50% of the participants lost an average of 5 pounds 

.

Walking also increases energy expenditure and is an effective and inexpensive way to burn calories .

2. Improves Heart Health

Walking helps improve heart health. A study conducted on adult women in rural New York showed a positive correlation between walking and improved biomarkers of cardiovascular health .

Many studies also suggest that walking reduces the risk of cardiovascular events by 31%. As per the American Heart Association/American College of Sports Medicine guidelines, every adult should do moderate-intensity workout (like brisk walking) for at least 30 minutes a day, five days a week .

3. Regulates Blood Pressure

Walking can also help lower blood pressure by improving circulation.

Researchers at the Wakayama Medical College, Japan conducted an experiment on individuals with mild hypertension, where 83 participants walked 10,000 steps per day for 12 weeks. At the end of 12 weeks, they showed a significant drop in blood pressure and had increased stamina .

If you are unable to complete 10,000 steps per day, walk for at least 30 minutes every day to keep your blood pressure levels in check.

4. Regulates Blood Glucose Levels

Going on short walks on a regular basis can help improve fasting and post-meal blood glucose levels.

Scientists recommend no less than 5,000 steps a day – with more than 3,000 of those steps being a brisk walk – to help manage type 2 diabetes .

A small study done on inactive seniors (>60 years of age) with blood glucose levels of 105-125 mg/dL demonstrated that short interval walking for 15 minutes or 45 minutes after meals (breakfast, lunch, and dinner) controlled post-meal glucose response .

5. Strengthens Bones And Eases Joint Movements

Regular walking strengthens bones by improving the lubrication between joints and strengthening and toning your muscles.

A small study done on 27 people with symptomatic knee osteoarthritis showed that walking at a stretch for 30 minutes or more increased knee pain while the same volume of walking in multiple bouts improved knee loading and eased pain .

6. Increases Lung Capacity

Walking can also increase your lung capacity. When you walk, you breathe in more oxygen as compared to when you are stationary. This exchange of oxygen and carbon dioxide at a larger volume can help increase your lung capacity, thereby increasing your stamina and exercise performance.

A study published in The European Respiratory Journal found that aerobic fitness could help increase lung volume .

7. Boosts Immune Functions

Walking helps reduce frequent attacks of infection and boosts immunity. A study was conducted at Duke University School of Medicine on twelve sedentary adults with stable rheumatoid arthritis.

The participants were asked to walk on a treadmill for 30 minutes, thrice a week for 10 weeks. They showed improved immune function and infection risk at the end of the study .

8. Improves Gastrointestinal Function

Apart from maintaining good food habits and drinking water, you should also walk to improve gastrointestinal function.

Studies have shown that low-intensity exercise has a protective role in gastrointestinal disorders. It improves gastrointestinal motility and blood flow in the gastrointestinal tract. However, there is limited evidence on its effect on irritable bowel syndrome (IBS) and constipation .

9. Uplifts Mood

Several scientific studies have proven that physical activity can help prevent depression . Walking is highly recommended by physicians and psychiatrists to help uplift mood.

10. Reduces Stress

Walking can help reduce stress levels by improving circulation, which, in turn, provides nutrients and oxygen to the cells. It also stimulates the nervous system receptors and decreases the production of stress hormones.

A randomized study conducted at the Medical University of Graz (Austria) found that walking combined with resting and balneotherapy (bath therapy) helped reduce stress .

11. Improves Memory

Walk every day to give your memory power a boost. Japanese scientists have found that walking can help improve the memory of older patients.

It has also been found that physical exercise helps increase the size of the hippocampus, while a sedentary lifestyle shrinks the hippocampus, leading to memory loss.

12. Improves Mortality

The duration and intensity of walking affect the mortality rate. A study conducted on 1239 men found that walking for 1-2 hours a day decreased mortality risk by 70% in men with cardiovascular disease, cerebrovascular disease, or cancer. However, walking for more than 2 hours showed no significant benefits in these men .

Have all these benefits motivated you to start walking daily? Check out the next section to find out what you need to start doing this simple exercise every day.

What Do You Need to Start Walking?

You need a few basic things to walk. Here’s the list:

• Walking shoes
• Comfortable clothes
• A bottle of water and an energy bar for long walks
• If you walk to your office, wear your office clothes and a pair of comfortable shoes. You can change your footwear later at the office.
• Waterproof jacket
• Motivation – Absolutely necessary for at least the first 5 days.
• A pedometer to track your walking goals.

How To Stay Motivated For Walking

• Ask a friend to join you in your new exercise routine.
• Walk your dog in the morning or evening.
• Go for a stroll with your friends or family in the evening or after dinner.
• Walk to your nearest grocery store or a nearby place.
• Think about the money you can save by walking.
• Use a walking planner to find out the best walking route, measure heart rate, calories burned, count steps, etc.
• Explore different paths every day.
• Join a walking group.
• Go on hiking trips.
• Walk for a social cause.

Useful Tip

If you are new to walking, you cannot walk for long distances immediately. Break up your walking routine. Start by walking 10 minutes every day. Gradually increase this duration to 30 minutes a day. Then, you can walk for 30 minutes in the morning and 30 minutes in the evening. Also, gradually increase the pace of your walking. After walking, stretch your leg and calf muscles for 20 seconds to cool down the activated muscles.

Conclusion

Walking is a perfect aerobic exercise that offers great health benefits. Start with slow-paced walking and work your way up to 10,000 steps daily. Always do warm-up and cool-down exercises before and after walking to prevent injuring your muscles and tissues. If you have any orthopedic or other health issues, consult your doctor before setting your fitness goals.

SMILE :

Many see smiling simply as an involuntary response to things that bring you joy or laughter. While this observation is certainly true, what most people overlook is that smiling can be just as much a voluntary response as a conscious and powerful choice.

Countless scientific studies have confirmed that a genuine smile is generally considered attractive to others around us. Other studies have shed light on how the act of smiling can elevate your mood and the mood of those around you. Still. others have found a strong link between good health, longevity, and smiling. Most importantly, studies have shown​ that just the act of smiling (making the physical facial shapes and movements), whether the result of real joy or an act, can have both short- and long-term benefits on people's health and wellbeing.

Smiling has well-documented social benefits. A genuine smile can make you seem more likable, attractive, intelligent and even trustworthy. But did you know that smiling more often—regardless of your mood—can improve your health and help you live longer? Discover seven of the surprising health benefits of smiling.

1. Improved Mood

Smiling can boost your mood when you’re feeling blue, and may be beneficial for people struggling with anxiety and depression. A 2010 study found that making yourself smile when you’re feeling down helps improve your mood and increases positive thoughts. So, if you’re having a bad day, try smiling anyway—it may lead to a genuine smile and lift your spirits.

Next time you are feeling down, try putting on a smile. There's a good chance your mood will change for the better. Smiling can trick the body into helping you elevate your mood because the physical act of smiling actually activates neural messaging in your brain.

A simple smile can trigger the release of neural communication boosting neuropeptides as well as mood-boosting neurotransmitters like dopamine and serotonin. Think of smiling like a natural anti-depressant.

2. Lower Blood Pressure

Smiling and laughing more appear to help lower your blood pressure, which is good news for your heart health. A 2009 review explains that laughter causes an initial increase in heart rate, followed by a period of muscle relaxation and a decrease in heart rate and blood pressure, which helps reduce your risk of developing heart disease.

3. Stress Relief

Did you know that smiling more often, whether you’re feeling happy or not, helps your body deal with stressful situations more effectively? A 2015 study published in Psychological Science found that smiling can result in a lower heart rate during stressful tasks. Stress generally causes increases in heart rate and blood pressure. So, maintaining a smile when stressed provides you with both psychological and physical health benefits.

When you smile, there is a measurable reduction in your blood pressure. Give it a try if you have a blood pressure monitor at home.

Sit for a few minutes, take a reading. Then smile for a minute and take another reading while still smiling. Do you notice a difference?

4. Better Relationships

Have you noticed that you’re drawn to people who smile a lot? People who smile are perceived as being more likable than people who don’t smile, according to one 2014 study. Being likable makes it easier to build and maintain better relationships with people, which is important for your overall health and well-being. A 2010 study found that people with positive emotions have more stable marriages and better interpersonal skills than people with negative emotions. So, keep a smile on your face to help create stronger, healthier social bonds.

5. Stronger Immune Function

Believe it or not, laughter (which often begins with a smile) appears to help boost your body’s immune system. Mayo Clinic reports that laughter and positive thoughts release signaling molecules in your brain that fight stress and illnesses, while negative thoughts decrease your body’s immunity. One 2015 study found that laughter therapy increases immune responses in women who have just had babies. So, maybe laughter really is the best medicine.

6. Pain Relief

Pain relief might be the last thing you’d associate with smiling and laughter, but there are, indeed, links. Mayo Clinic reports that laughter causes your body to release its own natural painkillers. And a 2012 study found that social laughter increases your pain threshold, creating a higher pain tolerance. So, if you’re in pain due to an injury, illness or chronic disease, watch a funny movie, attend a comedy show or hang out with friends and family who make you smile.

7. Longer Life

It turns out that the fountain of youth might be right under your nose. A 2010 study found that smiling and positive emotions are associated with increased life spans. Talk about a reason to smile!

thank u guys these are tips about health for personality development.I think all these tips are helpful for you guys.