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🟢What Are the Benefits of Aerobic Exercise?🔥🔥



If you haven’t gotten enough aerobic exercise, you may use your entire aerobic capacity while walking up a flight of stairs. You'll realize this when you get to the top and feel out of breath. But if you're fit, you'll have no problem because your aerobic capacity is greater. That’s just one example of how you can benefit from cardio exercise.




🔵5 Benefits : )

1) Skin, muscles and weight



No matter how you choose to move, being active helps increase circulation, which leads to clearer, healthier skin. Other health benefits can go much deeper than just your skin, too.
When you work your muscles, it increases oxygen supply, therefore allowing muscles to work harder. Over time, regular cardio exercise allows your muscles to adapt to an increased workload, making regular activities seem easier. 

When paired with a heart-healthy nutrition plan, safe weight loss comes with doing regular cardio exercise. Not only are you less likely to develop diseases like diabetes, certain cancers and heart disease, but your body can more easily circulate blood. Less sitting time and more physical activity also helps you maintain a healthy weight by burning more calories throughout the day.


2) Improves brain power



Did you know that the brain starts losing tissue after you reach age 30? Scientists have uncovered that aerobic exercise may slow this loss and improve cognitive performance.

To test this theory, 55 older adults submitted magnetic resonance imaging (MRI) scans for evaluation. The participants were then examined to assess their health, including aerobic fitness. The adults who were most fit showed fewer reductions in the frontal, parietal, and temporal areas of the brain. Overall, their brain tissue was more robust.

3) Mood




Our moods fluctuate on a daily basis but staying active helps boost your mood, especially after a stressful day. So next time you’re feeling stressed or you’re having an off day, get to moving your body.
 Not only that, but it combats depression, improves your self-esteem and releases tension-fighting hormones like serotonin, dopamine and norepinephrine,”

4) Decrease risk of heart disease, stroke and diabetes.



 Studies show regular exercise helps reduce the risk of coronary heart disease as much as 21 percent for men and 29 percent for women. Additionally, active people have 20 percent less chance of stroke. Regular exercise also helps keep blood sugar levels in a healthy range and, in turn, helps lower risk for prediabetes and type 2 diabetes.

5 ) Improve blood flow.



 Regular cardio-based physical activity enables the heart to achieve improved blood flow in the small vessels around it, where blockages of fatty deposits can build over time. Better circulation in these areas may prevent heart attacks. Evidence even shows that exercise can cause the body to create more physical connections between these small blood vessels, meaning the blood has more ways to travel to where it needs to go.

                      ✌️✌️✌️✌️✌️✌️✌️✌️✌️
                      (So exercise is necessary)

 

November 18, 2021 No comments
💟 How to Stay Happy All The Time ? 



Happiness can seem really hard to find, especially given the uncertainty in our world right now. It takes a lot of courage to take the first step forward to find this seemingly elusive feeling, but there’s nothing to fear! The key to staying happy often lies in your thoughts, decisions, and daily habits. While it may take a leap of faith, you can trust in the fact that happiness is much easier to find and maintain than you think.
                                       💚💚💚



🔵 Positive thinking affects your performance




According to Shawn Achor, if he knows everything about what factors are impinging on your happiness such as stressors, hassles, successes, economic circumstances, relationships and so on, then he can only predict 10% of your long term happiness. The remaining 90% is how you process the world around you. If happiness is on the other side of success, it is unlikely you will get there as you continually strive to get better grades, higher salaries and so on.Positive thinking raises energy levels, creativity and productivity by as much as 30%. The secret is to use positive thinking now, rather than when you are rich and famous. Watch the video below for a very entertaining outline of this.

🔵 Surround yourself with caring, loving people 




Think about all of the people in your life, whether they’re friends or family. Ask yourself if these people really make you happy, or if they tend to bring down your mood. If you spend your free time with loving, positive people, you’ll likely feel and stay a lot happier.
There’s nothing wrong with cutting toxic people out of your life! Life’s too short to surround yourself with miserable, unhappy people.

🔵 Choose laughter whenever you can



Laughter doesn’t just feel good, but it’s physically good for you, as well! Whenever you laugh, your body releases endorphins, which are chemicals that help you feel happy. You’ll also feel a lot more relaxed, and less tempted to hold onto negative feelings, like anger.
Laughter has major benefits for your health, too! It helps improve your blood flow, strengthens your immune system, and burns a very small handful of calories, to boot!

🔵 Balance your social media consumption



Social media might appear to be filled with bad news, but for many it is also a key way to stay updated and connected with friends and loved ones. Keeping your phone out of your bedroom, or self-imposing screen-free time, can help you to balance the negativity with the benefits social media brings.

🔵 Write down why you are grateful



Feeling and thinking about the things you are grateful for as you wake up is a great way to build more happiness.Research on our brain shows that we always tend to focus on the negative things of life like those worries, tragedies, failures, and discontent. Negativity is the default positionThis is why we need to focus on the good and more especially, we need to hone in on what we should be grateful for. There are various ways you can do this. Here are some ideas:)

⚪ When you wake up, remind yourself mentally of three things that you can be grateful for.
⚪  Some people prefer to write down three things and keep the list to remind themselves every now and again.
⚪  Use Twitter or Facebook if you feel inclined. Useful to remind your followers that this does actually work.
⚪  Express gratitude by phoning your significant other or by treating a colleague to coffee for their help with a project or task.
⚪  Try giving back by helping a person or by volunteering for a few hours a week.

                       💚💚💚💚💚💚💚💚💚


November 17, 2021 No comments

How to study effectively



 INEFFECTIVE LEARNING TECHNIQUES

Many students use learning techniques that are time consuming and give the illusion of mastery. They become familiar with ideas and information in preparation for a test, but forget it a week later because their learning techniques never led to long-term learning.

1: Study smarter not harder :


Once again exams are approaching and students should be studying (keyword being should). However, what works well for one student, might not be the right method for another. People learn and study in various ways and it is important to know what style suits you best. Effective study habits can be learned to improve the ability of studying smarter.


2 : Color code it, write out notes, and create mental maps :


Connecting is a vital part of learning. Studying using a highlighter helps you make connections visually, not just mentally. Also, you learn by doing- rewriting notes, creating drawings, diagrams, mental maps or study cards. Visualizing information that is difficult to describe (concepts that build upon the understanding of one another) will create a visual memory to recall during an exam. Also use mnemonics, memory tricks that aid information retention by becoming associated with something more meaningful/relatable. Mnemonics can be acronyms, memorable phrases, images, spelling mnemonics, rhymes, etc. Remember how you learned the alphabet by singing the ABC’s? That’s a music mnemonic. Knowing what type of exam it will be can also help. If it is multiple choice, you will probably need to work fast, know definitions, years, and concepts. On the other hand, essay type exams focus on overall understanding and connecting learned material, often through examples (which you can also try to prepare in advance).


3 : Create a study plan :


Once you figure out what you need to study and how you will take advantage of the resources at your disposal, sit down and make a study schedule. Block out periods of time within your schedule to dedicate to studying and stick to the plan.
You can change your study schedule slightly, but try not to change it too much!
Make sure you give yourself more time than you think you need, specially if it is a subject that you struggle with.

4 : Study in intervals :


Long, extended study sessions with no breaks will not help you learn information effectively. To be an effective learner, you will need to take regular breaks as you work. Try studying in 30 minutes intervals, and taking a 5-10 minute break at the end of each interval.
If you find that your concentration is starting to falter, you may have to pause studying for the day or switch to a different subject.
Do something relaxing during your break that doesn't take too much concentration, such as stretching or walking.

5 : Sleep : 


The amount of sleep you get will determine how well you are able to stay attentive. If you are sleep deprived you will have a hard time focusing while attempting to study. Besides, while you sleep the brain uses this time to reactivate and reorganize recently learned material. More specifically, memory consolidation takes place during sleep through the strengthening of the neural connections. It is assumed that specific characteristics of brainwaves during different stages of sleep help with the formation of particular types of memory.

6 : Taking Good Notes as Insurance Against Forgetting :


Learn to take good notes efficiently as your instructors stress important points in class and as you study your assignments. Good notes are a “must” for just-before-test-reviewing. Without notes, you will need to reread and review the entire assignment before a test. This may require you to read anywhere from 100-300 pages of material in one sitting. With notes, you can recall the main points in just a fraction of the time. The time you spend in note taking is not lost, but in fact, is a time-saver.



You may be putting in hours of studying, but that doesn’t necessarily mean that you’re digesting the material. Learning to study more effectively will mean shorter and more efficient study sessions, and eventually, better grades! 

September 06, 2021 No comments

From putting toothpaste on a zit to snoozing with a face full of foundation and thinking a placid expression would keep us young, we’ve all done good and bad things to our skin, thinking it didn’t matter in the long run.

Well, the long run is here! Below, women in their 50s and older share their skin and beauty wisdom.









# Drink up

"Keeping yourself hydrated on a daily basis is absolutely essential and one of the glowing skin secret. Drink lots of water, fresh fruit and vegetable juices, and coconut water. Juices are beneficial because they’re choc-a-bloc with vitamins, minerals and antioxidants, all of which improve skin health.Aim to drink ten to fifteen glasses of liquids daily. In fact coconut water is especially beneficial because it helps to restore your glow by flushing out toxins. Try and avoid excessive alcohol consumption because it can dehydrate skin."



# Get your fill of Vitamin C

"Vitamin C or Ascorbic Acid benefits skin in multiple ways; when applied topically, it boosts collagen production and skin brightening. Eat plenty of Vitamin C rich foods such as amla, blackcurrants, blueberries, broccoli, grapes, guava, kiwis, oranges, papaya, strawberries, lemon and sweet potatoes. Vitamin C produces collagen, which further strengthens the capillaries that feed skin, giving you a radiant glow." 


# Moisturize properly after washing your face

Moisturize your skin with products that lock in moisture, promote healing, and have antioxidant properties to encourage a glowing, youthful look. Don’t exfoliate your skin when it feels dry, and don’t skip moisturizer just because your face feels oily.

Apply moisturizer to your skin when it’s still wet from a shower or from rinsing your face. This will lock in extra moisture rather than working on a surface level to make your face feel smooth.





# Eat right

"A healthy diet can do wonders for the quality of your skin. Avoid eating fast food and oily snacks. Try and include a fresh salad with sprouts and leafy greens at least once a day. Citrus fruits, figs, radishes, carrots and spinach are all great for healthy, glowing skin. Eat a small handful of nuts like almonds and walnuts daily to improve the quality of your skin. And don’t underestimate health supplements, and consult your doctor on the multivitamins you can consume daily."



# Use aloe vera to keep skin strong and healthy

Aloe vera has healing properties and may stimulate new cell growth. It also soothes and moisturizes without clogging pores. Using aloe vera after you’ve washed your face each day may give your skin that healthy glow.

It’s possible to be allergic to aloe vera. Test it first by rubbing a small amount on your forearm and if there’s no reaction in 24 hours, it should be safe to use.



# Try using masks

Masks can be a great way to provide much-needed hydration, penetrating deep within to draw out excess oils, clear away dead skin, and boost moisture.


September 02, 2021 No comments
How to reduce stress with time management



Introduction

Time management is a way to find the time for all the things you want and need to do. It helps you decide which things are urgent and which can wait. Learning how to manage your time, activities, and commitments can be hard. But doing so can make your life easier, less stressful, and more meaningful.

When you manage your time, you decide which tasks and activities are most important to you. Knowing what's important helps you decide how best to spend your time.



There are some parts to time management: prioritize tasks and activities, control procrastination, and manage commitments.

Plan each day



Planning your day ahead gives you the ability to accomplish more and gain better control of your life. So what you need to do is create a to-do list that highlights what you need to do and what’s the best time to get them done. Keep your list short and simple. Only include activities that you can really accomplish in a day.

Self-care



It’s easier to get things done when you’re healthy.  Sleep, rest, and taking breaks will improve your focus and concentration, enabling you to complete your work more efficiently.  Research has shown all-nighters and marathon study sessions to be counterproductive, so give yourself permission to take breaks to re-energize.  Eating well and exercise can give you the boost you need to get through your task.

Prioritize your to-do list




While working on a task/ activity, there is always a possibility that you might end up spending most of your previous time on unimportant activities. Now the best way to avoid this to happen is to learn the art of prioritizing. As we all know, the tasks that need your immediate attention should always be at the top of your to-do list. However, if you don’t know how to do, try ranking each task in your list with alphabets A, B, C, and D. A being the most important and D being the least important.

Allow for flexibility 




Things don’t always go according to plan.  Leave yourself a little wiggle room to adjust when something unexpected comes up.

Know when to say “NO”



There will be a time when you will be all occupied with work and people would still expect you to take care of more tasks. In these situations you have two choices — one, you can say yes and increase the burden on your head and two, you can say no and focus on the tasks you already have. Remember, when something isn’t important the best option is to save it for the later date. Don’t force yourself into stressful situations.


July 30, 2021 No comments

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🌼 Today, rice water is gaining popularity as a skin treatment too. It’s said to soothe and tone your skin, and even improve different skin conditions. Even more enticing, rice water is something you can easily and inexpensively make at home.




Tip: It is preferable to use organic rice, clean filtered water, and rinse the rice thoroughly before use to get rid of any topical pollutants and pesticides. White rice is preferred over brown or red rice – since the water from the former has more extensive benefits. 🍁🍁


❤️ Benefits of rice water for the skin : 




Many people use rice water for the skin either to improve its appearance or to ease conditions such as eczema. Some beauty companies claim rice water has anti-aging properties, but there is little scientific evidence to confirm these claims.

Rice water consists of the starchy liquid left over after soaking or boiling rice. A person can make rice water at home or purchase skin care products that contain rice water.

This article looks at the potential benefits of rice water for the skin, how to make rice water, and how to use it.

❤️ Is rice water good for the skin? 

Rice water may have some benefits for the skin. However, few high quality studies on the effects of rice water currently exist. In order to prove that rice water has substantial benefits, scientists will need to carry out larger scale studies.

Here is what existing research says about the potential benefits of rice water:

Antioxidants



Rice contains antioxidants, such as inositol. Antioxidants help fight the effects of free radicals, which are volatile molecules that can damage cells in the body. Companies often add antioxidants to skin care products.
         A small 2018 study with 12 participants tested a rice water gel on the skin for 28 days. The researchers found that the rice had the same antioxidant activity as ascorbic acid, or vitamin C.

Reducing skin aging



There is limited evidence that rice water may reduce or slow skin aging.

The 2018 study also found that rice water reduced the activity of elastase, an enzyme involved in skin aging. This suggests rice water may have the potential to reduce the formation of wrinkles and lines on the skin.

According to a 2001 study, inositol may smooth existing wrinkles. The researchers tested a 1–2% inositol moisturizer on females of varying ages for 7 weeks.

At the end of the study, the researchers estimated that the inositol reduced the size of wrinkles by 12.4% and increased elasticity by 17%.

However, it is important to note that both of these studies were small and that the latter did not specifically test rice water.

Reducing skin irritation




In 2002, researchers tested the effects of bathing in water that contains rice starch on two groups: people with atopic eczema and people whose skin had become irritated by sodium lauryl sulphate (SLS).

They found that the skin’s healing capacity improved by 20%Trusted Source for the people with SLS irritation. This occurred after people bathed in the rice starch mixture for 15 minutes twice per day.

The skin barrier also improved with this treatment in people with atopic eczema.

Acne Treatment



The soothing effect of rice water makes it a great treatment for acne. It will help reduce redness while acting as an astringent, which will help prevent future breakouts.


Soothe Sunburns



Rice water can help reduce inflammation and redness in cases of sunburn. To make it extra soothing, take your rice water out of the fridge and apply it the sunburn immediately using a cotton pad.


❤️ How to make rice water :



There are a couple of methods for making rice water:
Soaking: Soak 1/2 a cup of uncooked rice in 2–3 cups of water for 30 minutes.
Boiling: Cook rice by boiling it in double the amount of water normally used for cooking.
When finished, strain the water into a clean bowl or bottle for immediate use. Store the rest in a clean container in the refrigerator.

        To make fermented rice water, use the soaking method and then leave the rice water at room temperature for 1–2 days before storing it in the refrigerator.
       Rice water consists of the starchy liquid left over after soaking or boiling rice. A person can make rice water at home or purchase skin care products that contain rice water.



June 23, 2021 No comments
🌼 Staying fit is a great way to improve your mood and overall health. Many people struggle with staying fit over time, but the benefits of fitness definitely outweigh the costs. With some commitment and motivation, you can maintain your physical fitness for years to come!




🍀 Be kind to yourself


 
Individual motivation – or the lack of it – is only part of the bigger picture. Money, parenting demands or even where you live can all be stumbling blocks, says Sniehotta. Tiredness, depression, work stress or ill family members can all have an impact on physical activity. “If there is a lot of support around you, you will find it easier to maintain physical activity,” he points out. “If you live in certain parts of the country, you might be more comfortable doing outdoor physical activity than in others. To conclude that people who don’t get enough physical activity are just lacking motivation is problematic.”

Segar suggests being realistic. “Skip the ideal of going to the gym five days a week. Be really analytical about work and family-related needs when starting, because if you set yourself up with goals that are too big, you will fail and you’ll feel like a failure. At the end of a week, I always ask my clients to reflect on what worked and what didn’t. Maybe fitting in a walk at lunch worked, but you didn’t have the energy after work to do it.”

🍀 Work out why, don’t just work out



Our reasons for beginning to exercise are fundamental to whether we will keep it up, says Michelle Segar, the director of the University of Michigan’s Sport, Health and Activity Research and Policy Center. Too often “society promotes exercise and fitness by hooking into short-term motivation, guilt and shame”. There is some evidence, she says, that younger people will go to the gym more if their reasons are appearance-based, but past our early 20s that doesn’t fuel motivation much. Nor do vague or future goals help (“I want to get fit, I want to lose weight”). Segar, the author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness, says we will be more successful if we focus on immediate positive feelings such as stress reduction, increased energy and making friends. “The only way we are going to prioritise time to exercise is if it is going to deliver some kind of benefit that is truly compelling and valuable to our daily life,” she says.


🍀Drink a lot of water 


The human body is made of about 50-65% of water, and you need to keep replenishing it. Your body sweats a lot of that water so you need to put it back in.
The amount of water you should drink relies on how much you weigh. To calculate how much water you should be drinking, take your weight and multiply it by 67% (2/3). So, for instance, if you weigh 130 pounds (59 kg) you should be drinking about 87 oz (2.6 L) of water per day.
If you are exercising you will need to increase your amount of water intake to replenish what you are sweating out.


🍀Be social


 If you involve other people in your exercise routine, you'll see a positive impact in your results. Finding a workout buddy can help with accountability. If you schedule an activity with a friend, you are less likely to cancel than if you were only cancelling on yourself.[6]
Group exercise classes also offer benefits. In classes, instructors can offer encouraging words. They can also motivate you and correct your form to make sure that you are doing each move safely and effectively.
Working out is a great way to meet new people. Try joining a running club or a tennis league. You'll make friends with similar interests and stay in great shape.

🍀Get the right nutrients



When you're cooking your yourself, you can fully control the ingredients you use. This will help you make sure you are getting the nutrients your body needs. Eating well can help control your weight, and it can also give you the energy you need to exercise regularly.
Try to eat a diet that includes several servings a day of fresh fruits and vegetables. These are packed with vitamins and fiber.
Eat lean meats and fish. These will provide you with protein and also gives your body healthy fats.
Make your plate colorful. The more color on your plate, the more fruits and vegetables you are likely eating. Try for leafy greens, like kale, and vibrant orange tones, like those in sweet potatoes and carrots.





🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁🍁

❤️ Foods to avoid are:


High in sugar: donuts, cakes, cookies, pudding, cereals, canned and dried fruits, and sodas.
High in fat: Processed meats, hydrogenated oil, and shortening.
Avoid foods containing artificial ingredients.


May 25, 2021 No comments
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I'm Sushree Swagatika. And I'm a UPSC aspirant. This blog is mostly based on
study, lifestyle and fitness tips. Sometimes I also like to post stories.

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  • ▼  2021 (10)
    • ▼  November (2)
      • What Are the Benefits of Aerobic Exercise?
      • How to Stay Happy All The Time ?
    • ►  September (2)
      • HOW TO STUDY EFFECTIVELY?
      • How to get Beautiful and glowing skin
    • ►  July (1)
      • How to reduce stress with time management
    • ►  June (1)
      • Is rice water good for skin?
    • ►  May (4)
      • HOW TO STAY HEALTHY AND FIT
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