Why You Should Keep A Check On Your Nutrition For Immunity Defence

Do you keep a check on your nutrition level?

Are you conscious of what is your dietary intake in everyday practice?

There is solid science behind eating the right foods to support the immune system.

Immune fitness refers to a state of a body, where an individual’s immune system is healthy and resilient which has an inbuilt capacity to adapt to challenges. It does so by establishing, maintaining, and regulating an appropriate immune response.

There is a complex relationship between your diet and the immune system. The key factor that has a positive influence that trains the immune system is nutrition.

What contributes to Immune Fitness?

The current scenario calls for maintaining a healthy and functioning immune system to fight the battle of the COVID 19 pandemic that we are faced with. A healthy and functioning immune system is paramount in dealing with any type of infection.

Immune fitness will not only help us avoiding the virus or remaining asymptomatic but will also reduce the time of infection, thereby reducing your risk of spreading the infection to others.

The crucial role of several vitamins, minerals, and trace elements helps in the maintenance of immunocompetence. These include Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Riboflavin, Iron, Zinc, and Selenium. Inclusion of deficient nutrition in the diet can restore immune function and resistance to infection.

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The Key Role of Nutrition in Immune Fitness

Lack of adequate nutrition deprives the immune system of the essential components required to generate an effective immune response. A healthy immune system improves fitness and optimizes future health. One of the most important factors that can positively influence gut microbiota composition is nutrition.

Probiotics are shown to have multiple clinical studies having a positive impact on the gut microbiota composition and the immune system. The science of probiotics “friendly” bacteria is known to be beneficial for a healthy gastrointestinal tract. Nutritional ingredients such as specific pre-and probiotics have a positive influence on the immune system.

Why you should keep a check on your diet and nutritional choices?

Poor nutritional choices and protein deficiency results in impairment to humoral and cell-mediated immune function. Pieces of evidence also show that low energy intake can interfere with healthy immune function. Therefore, it is significant to structure our food behavior.

Increasing Protein Intake

Ensure to include protein sources in meals. Lack of essential amino acids (the building blocks of protein) may result in an impaired response by the humoral immune system, immunity mediated by our extracellular fluids which secrete the antibodies to fight the infection. Our immune system becomes weak if the protein intake is low. It interferes in the functioning and our resistance to infection or disease decreases. This happens because the immune system relies on the production and replication of active protein compounds.

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Focussing on Vitamins too –

Diet rich in vitamins and minerals is helpful in supporting the body functions in the fighting of the infections. Studies suggest that lack of vitamins and minerals can cause immune alterations that increase the incidence of infectious disease and even in some cases deaths. While researches have shown to improve the efficiency levels and slow down the severity of symptoms from the infection when there is an adequate supply of vitamins. Vitamin E functions as an antioxidant for the protection of our cells against oxidative damage.

To maintain the required level of vitamins and minerals in the body, a diet including different colored fruits and vegetables will give the body the appropriate nutrition. Avoiding vitamin deficiency becomes easier when dietary intake is proper.

Iron is Must

The intake of Iron should be as per the necessary requirement. An increase and decrease of iron levels in the body can increase the chances of infections. A lot of food items like spinach, carrot, onion, strawberry, cauliflower, etc contain a good amount of iron and must be included in the diet.

Zinc is Essential For Immunity

Through a balanced diet, it is easy to achieve the required level of zinc in the body. One of the most important functions of zinc which is a very important mineral is the proper functioning of the immune system. Its deficiency may lead to decreased cell-function, depletion of macrophages and lymphocytes, impaired antibody response.

Fatty Acids too play an important role

The ratio of omega 3 fatty acid, omega 6 fatty acid, and the total amount of fat in the diet contributes to the fatty acid requirement of the body. Include meals that provide the required amount of fatty acids to the body. Once in a while having a cheat day is okay but completely relying on it is not at all advisable.

Path to Improved Health

Small changes in your diet can significantly improve your nutritional requirements. Changing habits can be hard initially but with consistency, it will become second nature.

If you are facing any diseases, you must switch to healthy food to avoid any further worsening of the situation. Changes in diet aids in benefitting the health condition. A lot of diseases can be cured by making changes in the diet.

Few tips you should follow to keep your health in check

Combining with physical activity, your diet can help you achieve a healthy lifestyle, a balanced weight, and reduce the risk of chronic diseases. Your food choices today will affect your health today, tomorrow, and in the future. Dietary habits established early in life has a greater impact in growing up years and helps one in staying healthy. It is easier than you think to make small changes to your diet which goes a long way in improving immunity and overall health.

• Make a checklist of items you intake every-day. What is included and at which time of the day. Find the strengths and weaknesses and make the necessary changes right away.
• Consult a dietician if you are faced with any health issue. It will be your guide to move ahead with your ailments on the right path.
• Assess your daily dietary schedule and track it very closely. It will be a guiding light. Cut down on unhealthy fat straight away. Everyone can benefit from this change.
• Do not go for fad diets. They are unhealthy and do not sustain for the long term. Rather it affects adversely.
• Avoid taking pills as supplements. Try having a variety of food instead, from which your body will benefit significantly from whole foods.
• Staying hydrated is very crucial. Cut down on sweetened drinks and beverages. Consume only fresh coconut water, lemon juice, or fruit juices.

The role-play of nutrition is highly crucial in boosting up the immunity levels of the body. A check on that will help keep in track.

Are you in line with the nutrition check? Do share your checklists for the day’s routine you follow. If you want to add something to the post, please share it in the comments.

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Facts About Common Cold- How You Can Protect Yourself and Others

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 the 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.

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.

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).

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.

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 the 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.

SOME RISK FACTORS THAT INCREASE YOUR CHANCES OF GETTING COMMON COLD

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

 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.

WEAKENED IMMUNE SYSTEM–

Having a prolonged illness or a weakened immune system increases your risk of getting a cold.

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.

SMOKING–

Cigarette smokers are more likely to get a cold as compared to their non-smoking counterparts.

EXCESS FATIGUE AND EMOTIONAL IMBALANCE–

People with lots of fatigue and under emotional distress develop common cold easily.

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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.

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.

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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

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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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 passageways 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 that damages the 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 that 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.

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12. Respiratory Syncytial virus—It is a virus that causes bronchiolitis, a lung infection that 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—-

Shortness of Breadth -Wheezing is accompanied by breathlessness.

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

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

People suffering from asthma show some symptoms of wheezing along with labored 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.

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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—

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 help 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.

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.–Breathing Exercise

Breathing Exercises – It 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.

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

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

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

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.

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.

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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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.

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.

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SYMPTOMS OF CORONAVIRUS

These symptoms are similar to an 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 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.

2. Keep your hands and fingers away from your eyes, nose, and throat.
3. Avoid close contact with infected people.
4. Get lots of rest and avoid overexertion.
5. Drink fluids mainly water.
6. 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.
7. A humidifier, steamy shower,  or cool mist vaporizer can also help ease a sore throat.
8. 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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Find out why “Your Body is your Real Life Partner”

To remain healthy and lead a good life, we need to keep a balance between our mind and body. When health fails, it overshadows everything else. Our body’s overall health and wellness depend on eating a balanced diet, getting enough sleep, and exercising. Now we should be more focused and dedicated to fighting the ongoing pandemic as much as possible by boosting our immune system.

But how much focused are we towards our body, in the truest sense?

Few would say, in complete control. Others might not consider the topic, to be worthy of giving attention. While some are aware of the health hazards upon negligence and are eager to go for healthy choices, but need someone to steer them in the right direction. Few would fall in the list of “happy go lucky” category when it comes to their choices of considering healthy food options.

But the fact is, the more dedicated we are towards our body, the more our Body will care for us. It’s our duty and responsibility to put the best foot forward, in impressing our partner, by opting for the best nutrition plan.

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Making The Right Choices Matters A Lot

Staying healthy is not a choice. It’s our duty. And we all must follow it religiously. In the list of our priorities, Health should come first. Not by force, but by Will. It’s our responsibility, which no one else can share it. We spend so much time, money, and energy on superficial and material aspects of life. With immense discipline and inclination, we all are up to chase the “ideal worldly standards”. If we only consider giving one-fourth of dedication and aim to fulfil the demands of our body, the battle will be won. It’s a Guarantee.

Taking care of our bodies is the most important thing we should do to empower our life. Loving or ignoring it will determine the experience and quality of life. In other respects, it will be like, being in the company of someone you do not approve of.

The more we take care of it, the more it responds to us in a positive manner. The way we eat, the way we deal with stress, how much time we spend resting, how much we focus on exercising, keeping ourselves in the good company of folks who are giving us positive vibes, and cheering us.

Three Key Areas To Look After Your Body

Eating well, getting enough sleep, and exercise are the three key elements that you should look at while taking care of your body.

Diet and Nutrition

It’s a cliche “You’re what you eat”. It is a fact we all are aware of. Our body absorbs nutrients more efficiently when it comes from whole food sources like grains, pulses, fresh fruits, and green leafy vegetables. It is important to keep a healthy mix of food and nutrients, rather than processed foods and supplements. The more the plate is colorful, the more it is healthy. Some simple changes in the diet has the ability to make big differences in your life. It increases your energy levels, lifts your spirit, and reduces the likelihood of becoming ill. The best approach is to make sure that you get enough of each essential building block of diet and not too much of any.

Rest and Sleep

Sleep is needed so that your mind and body function in proper order. Lack of proper sleep can interfere in the functioning of the brain. Sleep disorders can pose immune disorders making it weaker. Sleep is just as important as food and exercise. Sleep is the key factor in our quality of life. It helps control our metabolism and weight, helps prevent cardiovascular diseases, increases knowledge retention, boosts our immune system, and helps us with long and short term memory.

Sleep is the time when the body is working hard to repair the damage caused by stress, ultraviolet rays, and other harmful exposure. Your cells produce more protein while you are sleeping. These protein molecules are the building block for cells, allowing them to repair the damage.

Exercise

Being fit boosts our immune system and helps fight the infection. Exercise benefits many areas of body and life. Regular exercise increases your overall level of fitness. It gives you energy and increases your stamina. It also allows you to sleep better at night, which is important to maintaining an overall good mood. Working out increases your good cholesterol and decreases your risk of serious medical issues, especially those related to heart.

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Give Yourself The Much Needed Attention

Life is an ECHO. What we give out, comes back to us. To have a successful relationship with ourselves, it’s very important how we look at ourselves and life. It is important to be equipped with good coping tools, to remain sane while performing our day to day activities. Once we master the art of taking good care of ourselves, all our worldly relationships will be happy and comfortable. When we are happier, we are better at being other relationships. Simply put, we will not need someone or something to make us feel complete and happy. We will then stay whole in any relationship, allowing that person to stay whole too. We are able to communicate, laugh, love, and grow together.

Ask yourself before looking for outward people, places, things to complete you. “Are they going to fuel me in feeling really good about and within myself”? If it doesn’t, it’s better to shun it, permanently. It is very important to learn to establish deep connections with yourself, your desires, and your passions. Surround yourself with people who can help you reflect, and maintain a positive outlook and approach.

Pay Heed to What You Focus On

Keep negative emotions out of your coverage zone. Pay attention to how you feel. If you feel bad or less whole, you will start seeking someone or something else to make you feel better, leading to poor food habit, choice of partner, or choice of words in an argument. Do whatever it takes to make you feel good. A walk, meditation, exercise, good friends, or whatever makes you happy.

Practice Gratitude. For whatever you have and who you are. The more you will be thankful, the more it is likely to look at circumstances and situations in a more positive way, rather than feeling bad or cursing. For the times when we do not find anything to be grateful for, here is an exercise:

Close your eyes and repeat “I am a miracle”.

Smile.

Say it again.

Smile broader, Say it again.

Open your eyes and feel it.

Awaken your most confident self. Get into the path of loving yourself. Believe in your own abilities. Do what makes you feel lively, high spirited, and healthy in the most positive ways. For the very known reason, when we will feel good, we will radiate goodness. Everyone loves to be around with such people and we do not lose ourselves in relationships. Your real-life partner will love you in the most faithful way possible.

What are your ways to keep your body fit and healthy? Do you focus on loving yourself more than anything else? Share with us in the comments.

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