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Why Setting To-Do List Is Important In Achieving Goals?

On the road to achievement, goal setting is an undeniably important step. It serves four basic functions: laying out guidance and direction, facilitating planning, motivating and inspiring, and helping evaluate and control performance. With SMART Goals, you can be sure of setting an attainable and achievable benchmark both on personal and professional levels.

Remember to go easy on yourself.  List down your to-do tasks to macro and micro levels and tick mark one at a time. It will give you an instant boost and motivate you to pace up with the ones requiring attention.

So, here comes the role play similar to the Captain of the Ship.

The captain is responsible for steering the goals for daily commitments and long-term strategizing. So, you’re in charge of your life as the Captain. Look ahead with a telescope and understand what is in store for you ahead. What is it that you will have to plan for in the long-run as well as in the short run.

Listing Goals That Needs To Be Achieved

Knowing Your Objective

My day revolves around the to-do list. It helps me focus and keeps me in check and I live by it.

Focus one day at a time. It will set realistic goals to pursue making you feel like a champion. They have a very narrow focus and sets the tone for further goals in line.

Stay away from placing too many tasks at a time. It’s quite natural to get overloaded, which if not completed can lead to a feeling of guilt. The guilt feeling will work in reverse order, thereby demotivating you. Avoid doing this.

Instead, stay focus and ace on your tasks. Keep long term goals next in your assigned tasks.

It’s been nearly 50 days of lockdown where we are forced to stay indoors to contain the spread of COVID 19. Work-life and home schedules are never-ending and will be overwhelming if realistic goals are not set at the very beginning of the day. In this situation of lockdown when you are spinning multiple wheels, it can take a toll on your well-being.

You are a human being having limits to keep up to the expectations of everyone. Here are 10 Ways to Destress and Remain Sane in your regular life even when lockdown is lifted.

Listing Down Tasks Makes It Easier To Achieve

Coming to Macro and Micro To-Do list Here On

To put it in layman’s term—Macro means ‘large’ and micro means ‘small’.

Take a look back from your school years – Microeconomics deals with the economy as a whole, while microeconomy covers at individual and firm levels.

Acting as the Captain of the Ship now, you will have to focus on Long Term as well as Short Term Goals. Setting goals for both are important.

Macro To-Do Lists looks at the big picture.

Micro To-Do Lists looks at the day to day activities.

Both goals work hand in hand.

 

Listing Down Your Macro To Micro Time Frame

List down your responsibilities. Weekly, Monthly, and Yearly. It can be a mix of them, to begin with.

  1. Achievements to be planned for a year?
  2. Quarterly plans
  3. How it is affecting monthly output?

Asking queries to yourself and listing down the possibilities.

When this is in place, look for seasonal and even yearly to-do lists to plan for the long-term future.

Write a long to-do list on the weekend. Time Management is the most critical aspect which has the ability to achieve the desired outcome. More than setting goals, prioritizing tasks is vital.

It will help you increase productivity, and lessen feelings of overwhelm.

My whole week’s tasks are shaped up, keeping me sane and in the track. I break to-do list further into smaller ones and focus on achieving during that week.

Listing Down Tasks are Helpful

Think What You Want To Achieve For The Allotted Period Of Time

What are your goals?

Focus on them.

Break it down into smaller-micro goals that will become more achievable.

When you know your goals, it will help chase them and will be more achievable. It will help you stay focussed, thereby benefitting your work and life simultaneously.

It assists in eliminating unimportant tasks and lets you concentrate on those ones which are important. Take a call and prioritize your assigned tasks.

Recheck your List

Within a short time frame, trying to achieve everything can be frustrating.

Think once again and set realistic goals. Allocate assignments that are possible for you to manage in that time frame.

Look at the bigger picture and assess what is reasonable to attempt in a given time frame.

The list can be edited if it feels overloaded.

If tasks are important, you need to seek assistance and make that happen. Ask for feedback or assistance from your manager if things are working out properly or not.

Allow yourself the space to complete the task without losing your cool and compromising on your family time or health.

Self Discipline Is Important In Achieving Goals

Instill Self-Discipline

You will be more efficient with your time when the tasks are written ahead.

You can frame and plan out tasks in batches.

Grouping or Batch processes include tasks that are similar in nature and can be executed all at once. It can effectively reduce tasks that can be done together and will help save time.

Create a mental flow chart to have an action plan or strategy to reach the goal. Consider all the challenges that you might possibly face within the time frame. It will help you chalk out tasks according to our available resources.

Stick to the strategy and give your 100 percent to fulfil these goals. Stay committed and constantly re-invent your action plan required to achieve them.

Believe that all your goals are very important to you, and you can achieve it with dedication.

Review your progress after setting the goal. It helps keep track of the goal accomplishments. Review the performance and make necessary amendments as and when required. You will have a clear picture of your past accomplishments.

As most of us are working from home due to the ongoing scenario, it can ve overwhelming to perform all the tasks. This is why prioritizing and goal setting is important. How are you coping up and sailing during the pandemic with loads of work to be addressed? Do let us know in the comments section.

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We are Indians. And we depend on our staple diet plan to survive. Our staple meal comprises of chapatis and rice accompanied by a desirable choice of curries and dals. And to make chapatis we generally depend on wheat flour which is considered a healthier option than others. Refined flour even though made from wheat, when it is processed it takes away all the goodness.

Healthy alternative to Refined flour

We should stay away from the unhealthy versions that give us only unwanted added calories. Along with flattening the graph of rising cases of COVID 19, it is vital to keep the graph of our health above average which is required to fight the pandemic outbreak.

With everything coming to a standstill in the event of a lockdown, it is very important to keep a conscious watch on the intake of food. Decreased physical activity can eventually lead to the increasing waistline, which is a matter of great concern. So, why not turn to a healthy version of flour, keeping the nutrient intact.

Here are a few options you can turn to instead of refined wheat flour.

Healthy alternative to Refined flour

  1. Soy Flour– Soyflour is made by grinding roasted soybeans. With increasing awareness about health, there is a distinct shift towards soy products, including its flour. It is a great source of protein, iron, calcium, Vitamin D, folate, zinc, Vitamin K and many essential vitamins. It helps to lower cholesterol in the body. Women nearing menopause must consume soy-based foods to avoid hot flashes, mood swings, irritation, and other unwanted symptoms. Rich in high-quality protein and other nutrients, soy flour also adds a pleasant texture and flavor to foods.
  2. Ragi Flour– Ragi or nachni was also known as foxtail millet. It is a rare source of various nutrients. It is gluten-free and suitable for people who are lactose intolerant. It is a good source of carbohydrates and has nutrients like protein, calcium, antioxidants and dietary fibers. It provides a complete package of energy and keeps you feeling full for long. It is suitable for diabetics and helps in weight loss issues. When mixed with other flours or used in different recipes it gives a distinct taste and flavor to it.

 

Healthy Flour

  1. Quinoa Flour-Quinoa is a very effective superfood. It is gluten-free and has soluble fibers and protein. It is also a good source of iron, potassium, manganese, and phosphorus. A complete protein providing all nine essential amino necessary acids for good health. It is good for making chapatis, cakes, dosas, cutlets and more.

Healthy alternative to Refined flour

 

  1. Bajra Flour– Bajra flour is made from the small round grains of black millet, known as Bajra. It is greyish in color and has a slightly nutty flavor. Since it is a heat-producing ingredient, it is commonly used as winter food. Bajra is filled with fiber, is protein-rich, is naturally gluten-free and has various amino acids, antioxidants. Bajra or pearl millet has essentials minerals like magnesium, iron, and phosphorous. Because of their high nutrition profile, bajra and other millets can tackle many common illnesses like constipation, obesity, hypertension, and diabetes. It is a staple ingredient to make chapatis in Rajasthan, northern and western India. Bajra has complex carbohydrates that release energy slowly. Due to which one feels fuller for a long time after a millet meal, thus making it a perfect grain for weight loss diets.
  2. Jowar Flour– Jowar is a staple diet in central and western India. It is an ancient grain and one of the five top cereal crops. Jowar is extremely drought tolerant, making it an excellent choice for arid and dry areas. Its flour is little denser than whole wheat, so the taste may take some time to get adjusted to. It has lots of vitamin B, calcium, fibers, iron, phosphorus, antioxidants and helps to evade the risk of heart diseases and reduces body inflammation. Jowar helps in lowering blood pressure and cholesterol. The Iron content in Jowar helps prevent Anaemia and is good for bones.
  3. Whole wheat Flour-Whole wheat flour or popularly known as “gehun ka atta” refers to the fact that all of the grain (bran, germ, and endosperm) is used in the process of making flour and nothing is lost. This flour is milled to the coarse texture and is brown in color as it is derived from the complete wheat kernel. It is high in fiber content than white flour. Whole wheat flour is used to make Indian flatbreads like chappati, naan, puri etc. This flour helps lower the risk of Type 2 diabetes. Betaine content in whole wheat flour helps in lessening chronic inflammation. Consumption of this flour has shown to reduce the risk of high blood pressure and heart attack. Its high insoluble fiber can help women avoid gallstones and protect against breast cancer.

Healthy alternative to wheat flour

 

  1. Gram Flour– This flour is made from dried garbanzo beans and is naturally dense. The flour is powdery yellow and has an earthy flavor. Its the texture is stickier than all-purpose flour when added to liquids. Because of these textures, it makes a fantastic binder. It has selenium and vitamin B. The flour has known to reduce bad cholesterol levels in the blood. It minimizes the risk of colon cancer. The flour is an essential source of Folic acid, that helps in the production of red blood cells. The presence of folic acid helps to keep the brain younger. It is a gluten-free, protein-packed and the fibrous flour and serves a good substitute for refined flour. This flour act as a great thickener for sauces and soups.

 

Healthy alternative to Refined flour

  1. Oat Flour-Oats is considered to be healthiest among all. It has been consumed as breakfast food for centuries. They are packed with vitamins, fiber, minerals, and anti-oxidants. It helps in maintaining cholesterol levels and lowering blood pressure. It is gluten-free and high in protein. Beta-glucan is a soluble fiber that dissolves in water helps to reduce blood sugar and feel full for longer. Present in oats beta-glucan promotes the growth of healthy gut bacteria helping to regulate your bowels. It can be used to thicken soups, gravies and make healthy snacks like cutlets, rolls, and pancakes.

 

Healthy Alternative to wheat flour

9.Buckwheat Flour– Buckwheat is not related to wheat in any way as is suggested by the name. It is a pseudocereal like amaranth and quinoa. Buckwheat is actually a seed. The flour is used in noodles, flour or even as flakes, making it a versatile substitute for wheat flour. It is a great source of fiber, magnesium, and essential amino acids. It is a good substitute for refined flour.

Healthy alternative to Refined flour

 

10. Amaranth Flour– Popularly known as “Rajgira ka atta” is commonly used during fasts. This flour is very important for bone health. It has more calcium, magnesium, iron, carotenoids, fiber than most veggies and grains. It is one of the most protein-packed plant foods and has vitamin C and vitamin B6. Rajgira is a good source of health-promoting antioxidants. Consuming Amaranth could reduce Inflammation in the body.

Refined flour is highly processed and carbohydrate-dense flour from which the nutritious goodness of germ and bran, fibers and phytonutrients are removed. It also has a lot of gluten. Flours have different glycemic indexes which tell us about how much blood sugar will rise after it’s consumption. Foods break down in our mouth with the help of digestive enzymes present in the saliva.

Healthy alternative to Refined flour

The unhealthy flour varieties do so faster than their healthier versions which break down slowly in the small intestine giving energy for a longer duration of time. Wheat flour too is not the healthiest option to pick from given choices. It breaks down rapidly into simple sugars and raises blood sugar levels. When this happens the pancreas releases insulin to control it.

When we keep eating wheat flour products our cells may become saturated with sugar wanting no more of it. Then cells become more resistant to insulin and the pancreas has to work harder to pump more of it. This leads to a condition called diabetes and the subsequent monitoring of blood sugar levels. So, the need arises to introduce healthier versions and varieties of flours on which we can rely to stay healthy and active.

 

 

 

 FACTS ABOUT COMMON COLD

The common cold is a viral infection that affects the upper respiratory tract primarily the nose, throat, sinuses, and larynx. The common cold is a self-limited contagious disease caused by a number of different types of viruses. In medical terms, a common cold is referred to as a viral upper respiratory tract infection. Over 200 virus strains contribute to causing the common cold in which the Rhinovirus plays an important part.

Cold can also be caused by viruses including coronavirus, respiratory syncytial virus, influenza and parainfluenza. They spread through air by close contact with infected people. The common cold is the most frequent infectious disease of humans. An average adult gets about two to three colds per year while that number increases to six to eight in children. These infections occur more commonly during the winters.

Common cold is caused by germs

HOW DOES A COMMON COLD START

 

One can catch a common cold from another person infected with a cold-causing virus. It can be caught also by the virus released in droplets by coughing or sneezing. It basically starts when a virus finds a place for itself in the lining of your nose or throat. Our immune system then gives out white blood cells to attack the trespasser.  If our body has not come into contact with the same strain of virus before the initial attack can fail and then our body has to send in reinforcements. Now our nose and throat start to make a lot of mucus.

As almost all our body’s energy is directed at fighting the cold virus our body is left feeling tired and all down and out. One does not get a cold by coming into contact with water. The thing that helps to catch you cold is extreme tiredness, being under emotional distress, and have allergy problems.

Sore Throat during Common Cold

SYMPTOMS OF COMMON COLD

 

The symptoms can be seen between one to three days after exposure to a cold-causing virus. The symptoms include—

1. Runny or stuffy nose.

2. Sore throat.

3. Cough.

4. Congestion.

5. Slight body aches or a mild headache.

6. Sneezing.

7.Low-grade fever.

8. A general feeling of illness (Malaise).

Sneezing and Coughing During Common Cold

The discharge from your nose can become thicker and yellow or green as the cold starts to become more intense. But it is not an indication of a bacterial infection. But you need to consult a doctor, if for adults—-

  1. The fever becomes greater than 101.3F.
  2. Fever lasts for five or more days or if it relapses.
  3. Shortness of breath.
  4. Wheezing.
  5. Severe sore throat, headache or sinus.

And for children-

  1. Fever crosses 100.4F in newborns up to 12 weeks.
  2. Rising fever or fever which continues for more than 2 days in a child of any age.
  3. Symptoms that worsen or fail to improve.
  4. Wheezing.
  5. Ear pain.
  6. Extreme fussiness.
  7. Unusual drowsiness.
  8. Lack of appetite.

Illness during common cold

The general symptoms of cold can be there for a few days but flu symptoms can stay there and make you ill for a few days to weeks. The common cold is not a big concern to worry about but it can lead to serious issues if you have a sinus infection or sinusitis along with cold or allergies. It’s also a thing to worry about if you are having a middle ear infection (acute otitis media). Also if you have asthma, heart disease, diabetes, AIDS, HIV the common cold will prove troublesome to you.

CAUSES OF THE COMMON COLD

 

Rhinovirus is the most common virus that causes a common cold and almost 40% of all adult colds are caused by it. The Rhinovirus thrives and is seen to multiply at temperatures of the nose. These infections develop from September to November and from March to May. Other similar viruses are Parainfluenza virus, Respiratory Syncytial virus, Adenovirus virus, Coronavirus. A cold virus enters our body through our mouth, eyes, or nose. When some sick coughs, sneezes or talks should cover their face. This helps the prevention of the spread of droplets filled with germs. The body is unable to build resistance against all kinds of viruses because new viruses are constantly forming in our bodies. So colds are a frequent, never-ending problem to face. It occurs most frequently during fall, winter, and spring.

 

Quit Smoking Immediately

SOME RISK FACTORS THAT INCREASE YOUR CHANCES OF GETTING COMMON COLD

 

These risk factors can increase your chances of contracting a cold—

  1.  AGE- Children younger than six are at a higher risk of getting a cold as they lack a developed immune system to fight with advanced and complicated virus attacks.
  2. WEAKENED IMMUNE SYSTEM– Having a prolonged illness or a weakened immune system increases your risk of getting a cold.
  3. TIME OF YEAR OR SEASONAL VARIATION-Both children and adults are susceptible to colds in fall and winter but nonetheless you can get a cold any time of the year without prior warning for the same.
  4. SMOKING– Cigarette smokers are more likely to get a cold as compared to their non-smoking counterparts.
  5. EXCESS FATIGUE AND EMOTIONAL IMBALANCE– People with lots of fatigue and under emotional distress develop common cold easily.

Also Read

The Wonder Spice– Turmeric

FAST FACTS OF COMMON COLD

 

  1. The common cold is an upper respiratory tract infection caused by many viruses.
  2. It is transmitted by airborne droplets infected by viruses or by coming in contact with infected people or things.
  3. Its common symptoms are coughing, sore throat, cough, sneezing, a runny nose.
  4. The common cold is not caused by the changing pattern of weather, being in cold or hot weather, but cold weather surely promotes its onset.
  5. Some over-the-counter medications can help to bring the problem in command.
  6. Antibiotics are not necessary for the prevention of the common cold.
  7. It is a self-limited disease that is manageable.
  8. It has no cure and there is no available vaccine for it.

SPREAD OF THE COMMON COLD

The common cold is mostly spread by direct contact with infected surfaces or by inhaling the airborne virus when you sneeze or cough. A cold virus thrives on contaminated surfaces like pens, books, cell phones, computer keyboards, or anything coming in frequent contact with humans. The common cold is contagious from one to two days. The symptoms of cold are similar for infants, children, and adults.

It starts with a runny nose and a whitish nasal discharge which can change color to yellow and green if cold lingers for a longer time. It can also show a decreased appetite. The common cold is mostly contracted in winters but it has nothing to do with seasonal variations. As people spend more time at home following a sedentary routine, the spread of this virus is facilitated more easily. The low levels of humidity also help in the development of the common cold.

Maintaining Hygine to stay away from infections

PREVENTION AND EFFECTIVE HOME REMEDIES FOR COMMON COLD

 

There’s no vaccine for the common cold but certain precautions can help slow down the effect and intensity of it—

  1. Wash your hands—We must frequently wash our hands thoroughly with soap and water. Or use an alcohol-based hand sanitizer.
  2. Disinfect your stuff—We must clean our entire house, kitchen, or bathroom with disinfectants especially if someone in the family has a cold.
  3. Use tissues—Sneeze or cough into tissues and discard them right away and wash hands immediately.
  4. Don’t share—Do not share drinking glasses or utensils with other family members.
  5. Steer clear of colds—Avoid close contact with anyone who has a cold.

Also Read

Oat Milk and Its Benefits

Ways to deal with Common Cold

HOME REMEDIES FOR COMMON COLD

There is no remedy for the common cold. The home remedy for upper respiratory infection includes getting rest and drinking plenty of fluids. In adults common drugs like throat lozenges, throat sprays, cough drops, cough syrups help in fighting the symptoms but they will not prevent the occurrence of the common cold. People with sore throats can help themselves by gargling with warm water.

Decongestant drugs such as pseudoephedrine or antihistamines used along with saline nasal sprays. Antibiotics and over-the-counter drugs can have certain side effects so they should always be taken with doctor’s advice. Certain drugs that can help with fever, sore throat, head, and body aches are Acetaminophen (Tylenol) and non-steroidal anti-inflammatory called Ibuprofen. Infants and growing children should be given adequate rest and should take lots of fluids to prevent dehydration. Aspirin or medications containing the same should not be given to children or teenagers because it can lead to a rare and fatal condition called Reye’s syndrome.

Do Check Out 20 Home Remedies for Cold and Cough

Home Remedies for Cold

If you are looking for a non-medicinal way to cure colds then these ways can be helpful—

 

  1. Vitamin C– Foods rich in vitamin C like oranges, lemon, grapefruit, kiwi, strawberries, watermelon, broccoli, brussels sprouts, lychees, chili peppers, thyme, etc.
  2. Echinacea– This herb can help to combat colds.
  3. Zinc lozenges and nasal spray– It too can prove to be helpful.
  4. Chicken soup-A hot, steaming chicken soup can work wonders to ease that running nose and give comfort to the sad sore throat.
  5. Ginger tea– It proves to be a great respite from cold because the blended ginger of your tea undoubtedly proves to be a super comforting idea to be tried.

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Share in comments your suggestions and tips on how you manage to ward off cold naturally.

Tips to buy an air conditioner

 

Hot Summers are part of Indian weather and how it stays for a prolonged period. And with this sweltering heat, fans and room coolers become ineffective. Air- conditioner seems to be the only option that can give some relief. Doesn’t matter if it is a workplace or your home, fixing an air- conditioner is as easy as anything else and why you don’t need to tell the facts about relief! Coming to technology, there are multiple types of AC available in the market but not every AC can work in all kinds of environments. You need to be specific about your requirement. It depends on the area, room, and usage. Since fixing an AC needs a permanent space that can’t be moved; its imperative to check some points before we finalize one. Not to forget, air conditioner cleaning is to be done annually to make it more sustainable in the long run.

 

Window AC or split AC:

Windows AC is easier to install, and you don’t need to drill walls to conceal air tubes which is a basic requirement in split AC. Window AC is an ideal choice of smaller rooms with a window. While Spilt AC cools down faster because of wide blowers and makes less noise. Also, it can be fit into any wall, does not need a window. Before buying one needs to weigh out all the parameters one is looking for to get the best product. Also one can check out the general tips and other features which is deemed fit.

 

Tips to but air conditioner

Capacity and Power consumption:

 

Smaller AC might need to work hard to cool down the room if it’s not as per the requirement. Higher electricity consumption is quite expected. Air conditioner requirements are based on a room per square foot area and this is how the AC in India is rated as per tonnes. So, check your room size and decide accordingly!

Ratings:

Most of the electricals come with power ratings between 1star- 5star. Any product which has a higher rating, lower is power consumption. So, please do check the star rating to save your electricity bill.

Tips to buy air conditioner

Other features which can be considered optional:

 

Anti-bacterial filters to auto clean is an added advantage.

 

AC with a heating feature can make you warm during winters.

 

A dehumidifier can get rid of excess moisture.

 

Auto-clean system to keep away harmful bacteria.

 

Copper coils for easy maintenance and longer lifespan.

 

Other than these tips, once you buy an AC and get it fixed please don’t forget to get it serviced at least once in a year. You can surely get some general tips on the instruction manual.

 

Wheezing is a coarse, whistling sound a person makes during the process of breathing, either inhalation or exhalation. It is high-pitched in nature. It is a prominent symptom of asthma and though can be controlled by certain medications and home remedies, should be brought to advanced medical intervention if it tries to take an an ugly shape or become life-threatening.

 

CAUSES OF WHEEZING

 

A whistling sound starts when air moves through narrow airways just like a whistle or flute produces music. The causes of wheezing are these health issues:-

  1. Asthma—In this health problem the air passage ways become narrow, swell and produce extra mucus which makes breathing difficult.
  2. Allergic reactions—If one is allergic to pollen, chemicals, dust, certain foods, it can lead to wheezing.
  3. Acute Bronchitis and COPD(Chronic Obstructive Pulmonary Disease)—This health issue may generate extra mucus in the respiratory tract leading to blockage of lung’s passageways.
  4. Cystic Fibrosis—It is a disease which damages lungs making the mucus thicker and extra sticky.
  5. Obstructed airway—If the airway gets obstructed by a foreign body, it can lead to the problem of wheezing.
  6. Tumor—If the lung has a tumor, then also one can experience wheezing.
  7. Congestive heart failure—This condition can also lead to wheezing.
  8. Pneumonia—It is an infection inflaming the air sacs of lungs which gets filled with fluid or pus.
  9. Bronchiolitis-–It is a lung infection which inflames airways and leads to congestion affecting children generally.
  10. Emphysema—It is a lung condition that leads to shortness of breath.
  11. Smoking-–Smoking cigarettes or being in an area surrounded by smoke can lead to wheezing.

12. Respiratory Syncytial virus—It is a virus which causes bronchiolitis, a lung infection which causes inflammation of airways and can lead to pneumonia.

13. Bronchospasm—Tightening of muscles around the bronchial tube.

14.Hypersensitivity-A reaction to certain triggers like allergens, irritants, infections can also     cause wheezing.

15. Anaphylaxis-–It is a kind of severe allergic reaction which leads to wheezing.

 

SYMPTOMS OF WHEEZING

 

Certain symptoms show that a person is suffering from wheezing. Some of them are—-

1.Shortness of breath-Wheezing is accompanied by breathlessness.

2. Cough-A persistent cough remains in your system and comes out as thick, yellow discharge during wheezing.

3. Chest Pain-One may also experience chest pains with wheezing.

People suffering from asthma show some symptoms of wheezing along with laboured breathing. Similarly people having chronic obstructive pulmonary disease show symptoms of wheezing, shortness of breath and fatigue. People having respiratory infections too display similar symptoms of wheezing, coughing and sneezing.

 

SOME HOME REMEDIES FOR WHEEZING

 

There are certain home treatments for wheezing that help to open up airways, and treats the core cause of wheezing. They are—

1.Steam Inhalation-If a person inhales warmer, moist air it helps to clear the sinuses. To inhale steam, pour hot water in a large bowl, and place a towel over your head to trap the steam, add a few drops of menthol or eucalyptus oil in the water and inhale steam till the water is warm. It will be really helpful to overcome wheezing.

Peppermint essential oil also has pain reducing properties which helps to relax the respiratory muscles and stop wheezing. One can also try a sauna room, steam bath or simply a hot shower to stop wheezing.

2. Taking Hot drinks—A warm drink helps to relieve congestion and adding honey to it also helps to overcome wheezing as honey is a natural anti-inflammatory and anti-microbial substance. Trying peppermints or taking menthol teas too can help in wheezing.

3. Breathing exercises—Breathing exercises can help in issues like COPD, bronchitis, allergies and wheezing. Some breathing techniques influenced by yoga can help a lot in the issue of wheezing.

4. Humidifiers—During winters wheezing can worsen. So using a humidifier can also help to loosen congestion and stop wheezing

5. Air Filters—Many problems of wheezing can magnify in air pollution with different kinds of allergens.

6. Trigger Causes—Some diseases like asthma and allergies worsen because of some triggers like stress, allergens. So if we control these triggers in some way can help to stop wheezing.

7. Allergy Medications—Some medications prescribed for the kind of allergy a person has along with nasal sprays can help to relieve a tight chest, congestion, inflammation.

8. Allergy Immunotherapy—It is a process where the immune system is taught or reprogrammed not to respond to allergens. It helps to reduce the frequency of wheezing.

9. Bronchodilators—There are certain drugs that help in lung relaxation, preventing the airways from narrowing. It can help in wheezing caused by COPD(Chronic Obstructive Pulmonary Disease) and Asthma.

If one takes needed precautions wheezing will not be bothersome but if ignored or not taken seriously can sometimes lead to complications and serious health hazards.

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In today’s world and daily routine, people are focusing on plant-based alternatives as healthier options to go for as we all are entangled in crazy eating habits and unbalanced lifestyles. And apart from the regular milk that we all like, oats milk is a good choice for people with allergies and intolerance’s. It’s free from lactose, nuts, soy and gluten if made from gluten-free oats. It’s good for bone and heart health.

 

Oat Milk

What is oat milk?

People looking for a vegan dietary substitute can consider Oat milk . Stating simply it is made from a mixture of oats and water. The preparation is done by soaking and blending steel-cut or rolled oats with water, later straining them through cheesecloth separating milk from the oats. Manufacturers add some extra ingredients like gums, oils and salt to give it a more desirable taste and texture. Oat milk has the same number of calories as cow’s milk, double the number of carbohydrates, about half the amount of proteins and fats.

Oat milk isn’t as nutritious whole oats. Oats milk is free of many of the allergens found in other types of milk. It also contains beta-glucans, a soluble fibre that is good for heart health benefits. It is an excellent source of many vitamins and minerals and also fibre. Commercial oat milk is fortified with vitamins A, D, B2 and B12 as well as other minerals like calcium. In comparison to other types of milk, oat milk has more calories, carbs, fibres than almonds, soy, cow’s milk. After almond, soy milk, oat milk is the latest trendy, plant-based milk to take over the supermarket shelves, cafes, coffee shops.

HEALTH BENEFITS OF OATS MILK

There are a number of reasons which makes Oats the most essential food to be included in diet. It is a 100% whole grain filled with fibre, plant-based protein, vitamins, and minerals including iron, calcium and magnesium. It also gives the body prebiotics which fuel your body and also probiotics which help these friendly bacteria survive and thrive. Eating foods having beta-glucan also improves immunity and great health.

Here are few benefits :

1. Oats milk is good for people with dietary restrictions. It’s free of lactose.

2. Great source of vitamin B-Oat milk has riboflavin or vitamin B2 and vitamin B12. These vitamins help you elevate mood, combat oxidative stress, promote healthy hair, nails and skin.

3. Great for bone health-Oat milk is fortified with calcium and vitamin D which is good for bones. We know that calcium is the main mineral for healthy and strong bones. Adequate vitamin D is equally important as it helps in the absorption of calcium from your digestive tract.

4. It prevents anaemia-Because of taking a vegan diet a person is prone to risk of getting anaemia because most plant-based foods lack certain micronutrients to prevent this condition. Anaemia is a serious illness that develops due to a lack of red blood cells. It can be cured by taking foods rich in the mineral, iron.

5. It boosts immunity-As this milk has a high vitamin composition it helps to strengthen the immune system.

Oats milk

Potential downsides

Oat milk also has some disadvantages or downsides. Some varieties of commercial oats milk contains high amount of sugar if they are sweetened or flavoured. So the best buy would be that of unsweetened variety. Some commercial oat milk products are not certified to be gluten-free which may cause digestive problems for people with celiac disease. The gluten-free variety is safe for babies and children may not be a suitable alternative for breast or cow’s milk as it lacks nutrients needed for optimal growth. It’s more expensive than cow’s milk.

How to make your own oat milk?

If you make your own oat milk it allows you to choose your own ingredients and avoid additives or thickeners found generally in commercialised products. To make oat milk blend 1 cup (81gms) of rolled or steel-cut oats with 3 cups of water. Pour the mixture over cheesecloth to separate the oat milk from the oats. When prepared, store it in a glass bottle in your refrigerator for up to 5 days. To enhance the flavour try adding ¼ tsp of salt, a tsp of vanilla or cinnamon extract, some dates, maple syrup or honey.

 

Is oat milk better than almond milk?

Whether or not oat milk is better than almond milk depends on factors like—1.Are you choosing an unsweetened version of both-For both the oat and almond milk varieties we should look for those that say ‘unsweetened’ on the front of the package and check the nutrition fact labels to ensure there is 0 gm. of added sugar.
2.How much of it are you drinking?-If you love the taste of oat milk then pour an unsweetened version in coffee, tea, cereal or homemade smoothies.

The Bottom Line

Oat milk is a lactose-free, vegan alternative to cow and goat milk. It is high in protein and low in fats, has lot of calcium and vitamin D. It’s gluten-free and allergen free. It has lots of fibres too. It’s a very healthy option if you are pursuing weight loss goals. It improves appetite control. It’s good for people concerned the presence of genetically modified organisms (GMOs). It’s pretty tasty, healthy to the core and you can really look up to it as the best vegan alternative to dairy products. It delivers it’s promise totally.

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Coronaviruses are types of viruses that typically affect the respiratory tract of mammals including humans. They are associated with the common cold, pneumonia, Severe Acute Respiratory Syndrome (SARS) and can also affect the gut. A coronavirus is a kind of common virus that causes an infection in the nose, sinuses or upper throat.

 

WHAT IS A CORONAVIRUS?

Human coronaviruses (HCoV) were first identified in the 1960s in the noses of patients with the common cold. Human coronaviruses are responsible for a large proportion of common colds-1.OC43 2.229E.They get their name because of crown-like projections on their surfaces. Corona in Latin means ‘halo’ or ‘crown’. This infection in humans occurs during winters and early spring. Coronavirus antibodies do not last long and the antibodies for one strain of virus may be useless against other strains.

These were first identified in the 1960s but their actual place of origin is not known. Coronaviruses can infect both humans and animals. Most of them spread like other cold-causing viruses through the coughing and sneezing of other infected people, by touching an infected person’s hand or face or by touching surfaces like furniture or doorknobs that have been touched by infected people Most people get a coronavirus infection once in a lifetime, most likely during childhood. These are most common in U.S during fall and winters.

Prevention from Coronavirus

FACTS ON CORONAVIRUSES:-

  1. There is no cure for the common cold.
  2. A coronavirus causes both SARS and MERS.
  3. Coronaviruses infect many different species.
  4. There are 7 known human coronaviruses.
  5. SARS spread from China and caused infection in 37 countries killing people.

 

Coronavirus
MERS-CoV particles on camel epithelial cells

SYMPTOMS OF CORONAVIRUS

These symptoms are similar to any upper respiratory infection like sneezing, runny nose, fatigue, coughing, sore throat or a fever, exacerbated asthma too. It is unidentifiable from other cold-causing viruses like Rhinovirus. If this infection spreads to the lower respiratory tract (windpipe and lungs)it can cause pneumonia, especially in older people, people with heart disease or people with a weakened immune system. Human coronaviruses cannot be cultivated in the laboratory easily, unlike the Rhinovirus, another cause of the common cold.

Precautions from Coronavirus

PRECAUTIONS TO BE TAKEN FOR CORONAVIRUS INFECTION

There is no vaccine available for it. Its prevention is similar to that of a common cold. Some of them are—

1. Wash hands thoroughly with soap and warm water or with an alcohol-based hand sanitizer.

  1. Keep your hands and fingers away from your eyes, nose, and throat.
  2. Avoid close contact with infected people.
  3. Get lots of rest and avoid overexertion.
  4. Drink fluids mainly water.
  5. Take over-the-counter medicine for a sore throat and fever. Aspirin must not be given to children or teens younger than 19 instead of Ibuprofen or Acetaminophen or Naproxen should be given.
  6. A humidifier, steamy shower or cool mist vaporizer can also help ease a sore throat.
  7. Avoidance of smoking or going into smoky areas.

The responsible virus can be diagnosed by taking a sample of respiratory fluids like mucus from the nose or blood.

 

TYPES OF CORONAVIRUSES

 

There are currently 7 recognized types of coronaviruses that can infect humans. Common types include—-

  1. 229E (Alpha coronavirus)
  2. NL63 (Alpha coronavirus)
  3. HKU1 (Beta coronavirus)
  4. OC43 (Beta coronavirus)

Some rarer, more dangerous types include—MERS-CoV which causes Middle East Respiratory Syndrome and Severe Acute Respiratory Syndrome (SARS-CoV), the coronavirus responsible for SARS.

TRANSMISSION

There has not been a great deal of research on how a coronavirus spreads from one person to next. But it is believed that the viruses transmit using secreted fluid from the respiratory system. Coronaviruses can spread in the following ways—

  1. Coughing and sneezing without covering the mouth can disperse droplets in the air, spreading the virus.
  2. Touching or shaking hands with an infected person can spread it thus.
  3. Making contact with an infected surface and then touching your nose, eyes or mouth.
  4. On rarer occasions, a coronavirus may spread through contact with feces.

 

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Bottled water and the filtered water from the pipeline are two main sources to get drinking water. With so many impurities in ground level and many other factors resulting in added impurities, its evident to choose one. Everyone knows impure water can affect your immune system and apparently various health parameters. Water is a necessity, and a change in composition in terms of minerals or other chemicals sometimes might turn havoc, causing skin or health issues. There is no life without water, but water should be clean which can be used for drinking. Wherever you‘re, in the home or in the office we cannot compromise when it comes to clean drinking water. So, in order to keep our health intact and to avoid any emergency either the task we do is by comparing direct pipe and bottled water dispenser before we make a final decision!

There are various benefits when you fix a filter to a permanent pipeline.

First, it is cost-effective and you can use as much water without worrying about the cost per litre.

Raw water directly flows through the filtration process, eliminates bacteria and comes out as fresh as compared to bottled water.

Its hassle-free. Once you fix the filter, you can use it unlimited.

Have lesser carbon footprints in terms of storage.

More convenient for the user with limited maintenance.

And, cost-effective in the longer run.

 

While the Bottled water has its own Pros and cons:

Can be placed anywhere irrespective of a fixed pipeline.

Don’t need maintenance like a replacement of filters etc.

Though these are costlier for homes and office use mobility makes it more suitable. This is the reason why Office water dispensers are almost maintenance-free. Also, other than mobility and cost pipe water with a dispenser is always recommended over bottled water. Freshness, taste, and the authenticity that you drink as what you see make it more promising than anything else. But again, the choice is always on the user!

 

India Expo Mart, Greater Noida, witnessed the mega event Ayuryog Expo World Assembly on Ayurveda, Yoga, and Naturopathy from 7-10 November 2019. The four-day grandeur highlighted the importance of higher sciences of India’s medical and lifestyle tradition featuring the best of the traditional form of medications.

It was indeed the World’s largest assembly on Yoga, Ayurveda, and Naturopathy, bringing together all experts, Yogis, Gurus, and dignified personalities who are associated with Ayurveda, Yoga, and Naturopathy.

The first edition of the Ayuryog Expo had Shri Shripad Yesso Naik, Union Minister of State [I/C], Ministry of Ayush as the Guest of Honour, Padma Shree Awardee, Dr. HR. Nagendra [Guruji] and Vaidya Rajesh Kotecha, Secretary, Ministry of Ayush presiding over the event.

 

An MoU was signed between IYA and IEML and was exchanged on stage, along with several other discussions. Dr, HR Nagendra, President Indian Yoga Association focused on figuring out ways to overcome challenges, how to integrate the system into a common platform. That can pave the way to integrate allopathy and all systems, as no one system will be able to cope with the challenges of modern society. A pluralistic system is quintessential.

The exhibition had over 50 stalls from across businesses in AYUSH. Various popular brands of Patanjali and Sri Tattva set up its stalls for the Research Centre, Ayurveda Hospital and FMCG Goods. The show witnessed participation from various spa and wellness companies. Multiple companies selling natural and nature-derived health products, sugar-free and lifestyle products and even medicines for incommunicable diseases such as asthma, diabetes and more.

The second day of the Ayuryog Expo began with a Yoga Session by Padma Shri Awardee HH Amrta Suryananda Maharaj followed by scientific sessions. Eminent speakers from across the world holding their expertise were part of the event. It began with the presentation on the Psychophysiology of Yoga and its Applications by Dr. Shirley Tellas, Director, Patanjali Research Foundation. She focused on how in the world there have been many studies that show how Yoga could improve wellness and quality of life as a whole in all aspects and ways of life.

It was followed by Dr. Lorenzo Cohen, Professor, Department of General Oncology and Behavioral Science and Director. The event also had speakers delivering speeches on various health-related topics. The first knowledge session was followed by three-panel discussions. The first was on the topic of AYUSH integration for non-communicable diseases. Speakers Dr. Cijith Shreehdar, CMO Prakriti Shakti Clinic, CGH Earth. Dr. GG Gangadharan, Dr. Shrikant, Dr. B.T Chidananda Murthy, Dr.Satbir Singh Khalsa, Dr. Pratap Chouhan, and many others.

The day ended with a mesmerizing keertanam by Padma Shri Awardee HH Amrta Suryananada Maharaj and the delegates from Europe. The second day of the AyurYog Expo saw a good amount of footfall with very positive feedback from the exhibitors.

Day 3 was a historic day, witnessing a mega shivir on Yoga and Holistic healing conducted by Swami Ramdev. The session was attended by nearly 25,000 participants including students from different schools and disciples.

The day ended with a Valedictory ceremony focusing on the importance for the Ayurved, Yog, and Naturopathy industry. The valedictory and Satsang which concluded the Knowledge and Scientific Sessions and other activities of AYURYOG EXPO 2019. Kicking things off at the ceremony Shri Rakesh Kumar, Chairman IEML and Director General, EPCH said “I feel immense pleasure in AYURYOG Expo 2019 and what it has been able to achieve in its first edition. This is our contribution along with Guruji, Dr. HR Nagendra’s immense support and guidance, to the nation. The idea was to meet and help bridge a gap and the need for the spread of Ayurveda, Yoga, and Wellness”.

AYURYOG EXPO 2019 was an effort which brought together for the first time, the huge and important sciences of Ayurved, Yoga, and Naturopathy.  The ceremony was concluded with a vote of thanks given by Sudeep Sarkar, CEO, IEML, who felicitated some of the Exhibitors of the AYURYOG EXPO 2019.

 

 

Procrastination’s always makes for last minute plans, which puts strain on our pockets. Planning well ahead in advance, saves us from a lot of unnecessary expenses, and even leaves scope for savings on great deals. 

Planning at the last moment calls for high prices and low availability. There might be scenarios where you are left room, but to delay the travel plans due to unavailability. But dire situations call for dire measures. So, here are few tips to save money, while on the go.

Be Flexible with your flights: 

Availability as per our own comfort and convenience can’t be explored due to unavailability. It’s not unfortunate but can be taken in way to explore the unexplored. You might have to compromise on the luxury, you are habituated of, but you will get an altogether unique experience of traveling at odd times and that too in a budget.

You might get lucky, of travelling in absolute peace, which otherwise would have attracted huge crowd.

Get the job done through travel agent 

Delegate as much as work as you can. Look for a travel agent, to get things for you sorted. Use the resource, to get things done without you spending your already busy time on those stuffs. 

They are best in their job and will get you the best deals, without you scratching your head. You might even end up getting important connections, for your travel destination.

Go for combo deals – Combo offers for both airfare/trainfare and hotel accommodations, makes for miraculous deals, while booking at the final moment. 

The prices are relatively cheaper, saving a lot of hassle too, which is no less than a gift. When already late for packing, these offers will get you out of the tussle in managing time efficiently and smartly. 

Remain open to destinations: The freedom to choose destination of your choice might not be applicable at the last moment for you, but would definitely give a chance to travel the path less chosen. 

Look for the off-beat places and set the tone for exploring the unknown. It will take you to places, which you thought never existed. 

It will teach you to be flexible enough and give you learnings which are somewhere or the other connected with you individually. 

Get in touch with hotels directly – Online options may not give you the flexibility of timings, if you happen to reach at odd times. Contacting hotels directly, will open up opportunities. Speaking in person by dialling up on hotel numbers, might crack even better deals. 

Make best use of the stuffs, at your hotel room – Hotel food is costly, for which you will have to shell out lot of bucks. You can try making good use of the hot bottle kettle and toaster from the hotel room. You will get to have a quick snack and tea or coffee, or even can boil eggs. This will come handy for quick fixes, when hungry at uneven hours. 

Borrow stuff from hotel, which are not chargeable– To your sweet surprise, not many people are aware that you are free to borrow stuffs from hotel, which are not chargeable. Most of the stuffs lie idle, which can be utilized and there is no shame in asking for the same.

Ask for the last room in the hotel floor – It will turn out to be a great idea, to request for the corner room in the hotel. They usually come with larger areas, and better views. It is not considered an upgrade and will not require you to pay for that additionally.

With the tips shared above, saving money at the last-minute travel deals will not be an issue anymore. So, now you can focus on packing and enjoying your moment of vacationing. 

When all the travel deals and bookings have been carried out, you might worry about draining out all your savings for future expenses. To tackle this situation in an efficient way, you have the option of availing personal loan. Due to affordable interest rates, personal loans have become an ideal choice for consumers in recent years.

With the infusion of technology, applying for personal loans have become more easier than before. 

HDFC Bank Personal loan Interest Rate are the most affordable one to choose from.  The interest rate starts from, 10.75% p.a, which both salaried and self-employed individuals. Borrowers can avail loan amount up to Rs 50,000 to Rs 75 lakh.

Benefits of taking personal loan from HDFC bank:

  • The bank offers low rates for Government employees
  • Prepayment option after 12 months.
  • Range of branches across country
  • Eligibility for higher loan amount
  • The bank offers processing fee at discounted rates.
  • There is special offer for top corporate employees
  • Special scheme discounts for employees for large companies

Key Features of personal loans from HDFC bank

  • Loans for both salaried and self-employed professionals
  • Loan is available to individuals in the age range of 21 to 60 years
  • There is flexibility in the loan tenure for applicants ranging from 12 to 60 months
  • The loan is available at EMI as low as Rs 2,162 per lakh

HDFC Bank also offers special schemes for special category of borrowers, including borrowers associated with reputed organisations, banks or government employees etc. Few of the schemes are mentioned below:

  • Personal loan for Doctors
  • Personal loan for pensioners
  • Personal loan for salaried professionals
  • Personal loan Diva for Women Customers
  • Golden Edge Personal Loan

Applying for personal loan online at HDFC Bank is quite easy and simple. The user interface allows even the first- time user to get through the process of applying the personal loan, easy and convenient. The applicant will have to fill all the details in the application form and submit few minimal documents. 

On qualifying for the loan, the bank executive will get in touch with you shortly for further procedure. The online application has to a lot extent, eliminated the physical visiting of bank branches. 

Personal loan charges of HDFC Bank 

Part payment charges- After 12 months of loan payment, the bank allows part payment at 2-4% interest.

Processing fee- A processing fee of up to 2.50% interest rate, min is Rs1,999 with applicable tax. This fee is non-refundable from the bank.

Other Charges – Once your application gets approved, the bank will provide you a statement of other charges, on loan account. Some charges include EMI bounce charges, loan cancellation charges, late payment charges etc.

Pre-closure charges – If you have received some additional, which you are willing to go for closing the loan account, then the bank charges, 2-4% pre-closure charges, which is possible after paying 12 EMIs.

Now with all the features available at your disposal, there is no need to worry about getting short of funds. You can easily plan for your vacations and make the most of the moment, while HDFC Bank will take care of your financial needs, without putting a dent in your pocket.

The affordable interest rates, lets you easily repay the loan amount at your chosen convenient period. You can be rest assured about your lifetime savings, which you have been amassing over a period of time. Put all your concerns to rest and let personal loan take care of your needs.

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