To break the truth to you, it’s not! Dieting is just “a phase” to achieve some short-term goal. To those, who have already tried and tested, know the actual truth. You have to have some major lifestyle changes to lose and maintain that lost weight. 

Millions of companies are running just on the diet food plans they provide. A statistic said that around 45 million Americans go on a diet per year, crazy right? This makes a net worth of around $33 billion every year spent solely on diet food by them. Despite all these big numbers and every other American getting into dieting, two-third of the total Americans are still obese. 

The majority of people go on diets to lose weight. They want to lose weight to have higher self-esteem. But this shouldn’t be the one sole reason to lose weight. You must lose weight to have a healthier self. Being overweight can cause some of the greatest diseases like diabetes, high cholesterol, high blood pressure, arthritis, etc.

Diet and its significance

Dieting is something which everybody must have tried in their life to lose weight. Be it for the upcoming wedding season or fitting into your favorite old dress. Even you know why dieting is the first thing that comes into everybody’s mind for losing weight fastly. It’s because you can achieve things in a short period. Your body experiences a sudden shift in your quality and frequency of having food and that’s why you lose weight fastly. But do you know the effect of this is also short-term? Yes, you will regain the weight you lost within a few days of getting back on your diet, that too with low metabolism. 

When you want to or try to make better food choices, you shouldn’t be regretting not having that chocolate. Of course, you will be tempted to be a normal human being. But you must know that it’s a path you’ve chosen for a healthier version of yourself. While dieting, you wait for things to get over so that you can have every other thing you want. No matter how unhealthy it is. When you have these things of your own will and make some real changes to your eating habits, then it’s called an overall lifestyle change. Let’s see how it is. 

Lifestyle changes and how they can make you a better person

When you talk about lifestyle changes, you are talking about some long-term goals. Though, lifestyle changes don’t happen overnight. You have to develop and get those activities in your lifestyle as regular habits. Be it walking or doing yoga every morning, or not having water just after food. It might take longer or even shorter time for some, depending upon the person, right. But eventually, everyone gets there. 

Lifestyle changes stay with you forever, because you chose them too. As you do it, with your own will, you don’t treat it like some goal to be accomplished within a few weeks or even months. Lifestyle changes directly focus on the bigger future, the later life of yours after a few years. When everybody develops their taste for every other worst possible thing, you choose the one that you know would benefit you after a few years. 

When you put great effort into something, you get greater results too. you must have heard that “your health is your greatest asset”, the biggest investment. When you invest your time and yourself for your health, you just get more years to enjoy and live. Many of the people who have done dieting in the past have regretted having that guilt to always look up for cheat days. But when they have all these changes in their lifestyle, they can live guilt-free. 

In a healthy lifestyle change, you can

• Lose and maintain a significant weight with healthy, multigrain food. 
• You become more disciplined
• You gain muscle weight and lose the extra few pounds.

The difference between diet and overall lifestyle changes

During the diet, you just want to get things done. That means, you just want to lose weight, be it hard or easy either works for you. Your goal is to have that particular number on the weighing scale but when you focus on a complete lifestyle change, you become kinder to yourself. That number no longer holds the priority. You Focus more on enjoying each meal, the activity you do. You become mentally strong to feel less food served now and then.

Most of the research has stated that people are likely to regain every point they lose during a fad diet, crash diet. So, if you want to lose weight and remain in that, you have to make some healthy lifestyle changes like:

Starting slow and small:

Lifestyle changes do sound very drastically changing your whole self. But it is in fact, very hard to do so. Especially when you have many other things on your plate. Set realistic goals and small ones. Not letting the streak break at least for a week can be a good head start!

More, the merrier:

When you collectively do something, it develops a feeling of getting things done. Because we are responsible for ourselves and even for others in that scenario. Get someone to have a new, healthier lifestyle altogether. No matter how distant or close he/she is from you. Just hanging someone to push you on hard days or remind you why you started what you started and pat your back on every little accomplishment will be more than enough.

Tell your close ones about your journey and the path where you’re going on. Their support will boost a lot of your moral support. If you don’t know or have the planning on things to get started, then you must consult an expert to guide you for a healthier life.

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Whether a person is young or old, there is always a direct correlation between a healthy lifestyle and an individual’s lifespan. It is always better to start following a proper and healthier lifestyle as soon as possible so that life is better and sorted when you start getting old. Nobody wants to age in a disgraceful manner. There should be certain ground rules in life, at least as far as health is concerned.

10 ways to stay healthy and fit as you get older

When you start taking care of your health right from the beginning, getting older won’t be a nightmare. Rather, age will just be a number. So, what exactly should you follow so that you can remain healthy and fit as and when you get older? Let’s find out!

1. Be physically active

At any age, staying active physically has a significant role in determining how your life would be in the coming years. Exercise lowers cholesterol and blood pressure. It can also help reduce weariness and shortness of breath, allowing you to keep up with your everyday activities. 

Exercise not only lowers the risk of heart disease but also enhances the quality of life. Arrhythmias, lipid profile alterations, and insulin sensitivity can all be averted by remaining active. Finally, exercise reduces stress, which is linked to cardiac disorders.

Here are a few things to help you be active physically:

• Go for a walk every day, even if it is just for 20-25 minutes.
• Choose and pick exercises that will suit your body and age. Start doing them.
• You can also try cardio exercises because they will help you strengthen your core and make your body more flexible.
• You can also choose to include swimming as a part of your physical workout plan.

2. Have a routine

Having a routine in your life will make your life more systematic and easy. You will also follow all the lifestyle changes that you plan to make. By following a proper routine, you will exercise regularly, socialize whenever you want, and eat healthy food on time. 

3. Watch your diet

If you want to lose weight, you may have to do more than just exercise and pay attention to your diet. The way you lead your life speaks a lot about how easily you can lose excessive weight. 

You must be aware of what goes inside your body. If you are buying food from outside, check its nutrients list. Avoid processed foods and eat fresh whole foods. Avoid high sodium and synthetic chemicals.

Reduce your intake of processed carbs and sugars. These foods may increase hunger and cravings. Substitute whole grains.

One method is to eat more low-calorie foods such as leafy greens, fruits, and soups. Because these meals are high in water, they are low in calories per serving.

4. Exercise your brain

Isn’t it all always about the brain? Just because you’re getting older doesn’t mean that you don’t do any mind-building activities. Keep your brain busy by doing something that you enjoy. It could be as simple as solving sudoku and word puzzles as challenging as learning a new language or a skill.

5. Be socially active and connected

It’s critical as you age to stay socially connected to keep your body and mind healthy. More socially active people tend to be in better physical and mental health. Positive feelings and less stress are the results of social engagement. Alzheimer’s disease is less common among seniors who are more socially active.

6. Avoid injuries

Don’t forget to exercise so that you can keep healthy and avoid getting hurt. Older adults are more likely to be injured during exercise since their bodies go through specific degenerative and elasticity changes as they get older. Our ability to exercise can be harmed by changes in our balance or the medications we’re taking. Spare your shoulders (and other fragile body parts) the strain of heavier weights and stay away from dangerous workouts. Prevent injury by avoiding repetitive motion overuse and military-style fitness training.

7. Be aware of slower metabolism

A slower metabolism, hormonal shifts, and loss of muscle mass are all factors that might contribute to weight gain as we become older. Attempts to lose weight might be slowed by medical issues, and medications like antidepressants or corticosteroids can add to the difficulty.

You may not be exercising as often or as intensely as you should be if you want to lose weight. If you’re trying to slim down, making small adjustments to your fitness regimen will help you get there. Try adding an inclination to your treadmill workout, alternating between walking and running speeds, or enrolling in a dance class as an alternative.

8. Pay attention to your mental health

The ultimate goal of life is to be peaceful and happy. Your mental health is the center of everything else in your life. Only if you are happy and mentally sane can you do other things and make the right decisions. In this quickly changing world, no person is not stressed. Stress and tensions will never help you if you want to stay fit and live long. Therefore, take steps that will keep you mentally strong, like practicing self-love, being satisfied with what you have, and always being kind and helpful!

9. Quit smoking and alcohol

Smoking and alcohol at any age isn’t a good thing. Research has shown that those who consume alcohol and also have the habit of smoking will age quicker than others and will also be at an increased risk of developing any disease. If you are a regular drinker or a chain smoker, quitting it at one shot is not possible. However, you can always leave these habits slowly and steadily. However, if you can still quit smoking and drinking after repeated efforts, you can even consult a doctor.

10. Get enough sleep

Adults over the age of 65 are advised by the National Sleep Foundation to get seven to eight hours per night. Your sleep schedule may vary as you get older, making you sleepier in the evenings and more eager to wake up earlier in the morning. This is normal and poses no problems as long as you get the seven to eight hours of sleep per night that experts recommend. Talk to your doctor if you suffer from chronic or acute insomnia. They can help you figure out what’s keeping you up and offer suggestions for coping strategies.

Conclusion

Life is very precious. If you don’t take both physically and mentally, you will not have a good life as you get old. With a proper plan to rock your life, no matter what age, you can indeed simplify your life and stay healthy and fit!

The post How to stay healthy and fit as you get older? appeared first on Nerdz Health.

Why is music considered to be a powerful tool?

Music is created with various instruments like guitar, piano, drums, and so on. Yet, the melody is made with the feelings of the artist at that given moment. Music has the power to make the listener feel the same sense. The comfort that lies in realizing that millions of people out there are going through the same phases does wonders in changing the way you think. This is how powerfully emotional music is.

Onto the scientific part, our brain reacts to the melody of the music picked up by our ears. The neurochemicals in our brain are triggered when the vibrations of the beats and tone reach it. Music is as calculated and logical as it is emotional. The tone of a music piece is always created with uniform and patterned notes. Every chorus is constructed with carefully curated notes, and this resonates with the brain as it soaks in the music.

Emotions you can feel through music and how it can affect your way of thinking.

Sometimes our surrounding atmosphere tends to affect us more than the ongoing problems or happy events of life. This is why we can be satisfied in a social gathering with our friends or family despite any stress. Also, we may feel sad even after achieving something or hearing good news because of the strained environment. Let’s look at the wide range of feelings you can experience through music and how it changes us:-

Positive emotions:

These are the set of emotions that every human desires. Every action and effort taken by them is focused on achieving these feelings. The positive set includes happiness, relaxation, a cheerful attitude, hope, joy, and many more. They make you feel good and appreciate the life you have despite the ups and downs.

Music with upbeat or relaxing notes with suitable lyrics can have this influence on you. The brain responds automatically to the beats and interprets the lyrics. This ends up making you feel those positive emotions the music tended to convey. You will have a bright and optimistic mood in no time if you listen to the right music your heart and mind need.

Negative emotions:

Often humans need to feel negative emotions rather than just hoping to change their mood to happiness. Negative feelings include sadness, regret, anger, jealousy, etc. These are the unwanted set of feelings without realizing that you can not feel positive emotions without them. Accepting and processing those feelings can be a difficult task, and music helps us in this journey.

A wide range of lyrics accompanies sad compositions of music to make the perfect song for every single feeling. Artists depict their stories of hurt and bad instances which relate to their audience. Aggressive beats with the same level of anger in lyrics are composed to acknowledge emotions like frustration and anger. Ominous music keeps up the creeps we feel from disgusting or scary instances.

How to use this influence for positive transformation?

Knowing the effect music has on you is not enough. It is essential to understand how to use it to your advantage. If you are looking to change your approach to life with an optimistic attitude or want motivation to change your lifestyle and be more productive, you can achieve all of this with music. There are many ways to make this possible, and here are some steps of the process:-

Reflect on what you need:

We face several new and unforeseen circumstances throughout. In each of these moments, the emotional and mental coping solutions can be different. Sit down a moment and think about what your mind expects and needs the most right now. It can be an opportunity to feel anger, frustration, resentment, or pain by crying aloud or singing along with suitable music. Or it can be a chance to forget the past and move on happily with memories.

Curate your playlist carefully:

Once you have figured out your needs for positive transformation, you can listen to those pieces after careful selection. Choose relaxing melodies to make meditation and yoga fascinating. Get some light-hearted songs for a book reading session. Don’t forget to add the most upbeat tones for a great workout session. Note down the activities you want to start including in your schedule and use music to motivate yourself to complete them. There are many songs about self-motivation too. Listen to those to feel good about yourself!

Don’t stick to the same music:

Change of pace is a crucial need of human beings. If you are stuck in the same loop, you will only feel the emotions associated with the components of that loop. Break the cycle and keep updating the music pieces to see how your body reacts to them. Take suggestions and associate various memories to music pieces. Have fun with the autoplay mode and discover something new every day to stimulate your brain in the best way!

A transformation from a harmful lifestyle or phase can sound quite intimidating. But trying is the best pathway to succeeding. Give yourself time and seek out a therapist who works with music if you need guidance. Patience is undoubtedly the most important virtue to possess in a transformation journey. The study of music and its influence on the mind will never come to a halt due to its various aspects. It will only get better for every music enthusiast as time passes by.

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In this rush of securing higher pay, getting better jobs, keeping our loved ones happy, we often forget to take some time for ourselves. Don’t we?

Mental health is something almost everyone ignores in their day-to-day life when it comes to talking about their own. Everyone is a therapist for their best friend. Stress, depression, anxiety are a few of the most obvious issues. We do not give ourselves enough time to get past our stress, which leads to bigger things eventually. Taking your time from your usual work to do something that makes you feel alive or anything that calms your stress is the key to taking care of your mental health.   

You must have also noticed how all these mental issues can later affect our daily lives, your relationship, the one for whom you are burning yourself out. In the article below, we will tell you how you can overcome all these issues. Just by taking some time out for yourself and the immense benefit of doing so. 

Taking out some time for yourself, and doing any activity which makes you feel your breaths is a great thing for starting. Even if you are just sitting still for a few minutes. It does sound easy, but it’s difficult to sit down when there are thousands of thoughts rushing down your nervous system. Try these:

Pause: Every day, no matter how busy your day is going on and how you’re stressing yourself out for the next possible presentation. Try to pause and think for a moment. You can write down your thoughts, your feelings at that exact moment. Try to take small steps like:

Setting a timer for relaxing: Set a goal or a timer to do a task, and whenever your timer goes off. No matter if your work is complete or not. Move your body, relax your mind, and your muscles.

Visit down the memory lane: You can keep your photographs and the other things that keep you going on at your work desk. You can just go through all of them.

Feed yourself in between: If you’re strictly planned for the day. Try to have some food, or snacks for the cravings in between. Or if you want you can also take out 10-15 minutes to get up, eat and feel refreshed. 

Escape with your favorite song: What can hardly be done in 5-10 minutes of break, right? Everyone often thinks this, and then they stress about the day ahead. But just vibing to your favorite song for a few minutes can help you feel yourself again.

Going for a quick walk: You probably get so busy with the usual chores that you might not be moving your body and not focusing on how you literally feel. Well, instead of planning your next steps during your break or lunchtime. Try to go out, feel the breeze, and thank your body for taking this much.

Meet a friend: When in doubt, either go for a book or a friend. Sending time with your buddy can make your day a lot better. Though, it’s hard to find a positive self in each of your friends. But you can always call the one you want to. Trust us, you don’t even know how the time would fly. No matter how overwhelming your life is going on. An ear to listen always helps. 

By taking some time out for yourself, you would feel many emotions and can see some positive impact on your daily chores as well. You will feel:

Re-energized:

When you take some time out for yourself, your brain, and your body. You feel better, more energetic, and also motivated for the rest of the day. Your body gets fed up with the same routine every day that whenever you give a quick rejuvenating break to it. It acts a lot better. 

We often don’t believe in taking breaks, especially when we have a tightly scheduled day. Mostly, because it has always been like that. But more than anything else, taking quick breaks must be 

there in your schedule for sure. 

Build a new perspective towards life:

Day to day life, looking at the same people, working on the same thing can be very exhausting. It automatically closes your doors of being used to new things. Watching life from a different perspective.

Taking some time out for yourself, from your daily chores can help you enjoy life. Whether it’s just a coffee break at a coffee shop or taking yourself a weekend out. Anything that makes you explore new people and eventually a new world. 

Open your creative side:

Creativity develops in peace. Creativity isn’t something to be rushed upon. There isn’t any rule or any particular thing to follow to develop and prove yourself as a creative one. Try not to stress yourself out. Look at the tips on how you can pause and relax above.

And whenever you’re ready, try to feel and unwind your creative side to yourself. 

Inhale productivity and exhale toxicity:

One of the most underrated tips to be productive is to rest. When you take proper rest and appreciate your time. There’s none more productive than you. But, it often becomes hard to take a rest when you stress yourself out for deadlines. 

So try to schedule your days, weeks in such a way that you never get drained out of it. Sooner or later, you will realize the importance of resting.

These were some tips on how to take some time for yourself and how it can have lots of positive effects on your life. 

A clear, as well as relaxed mind, will help you have better thoughts. It’s easier to be happy when you are not pushing yourself, to the deadlines, to the plans, and whatnot. It’s easier to be happy when you appreciate and thank your body and yourself for everything that it has been doing so far. It’s easier to be happy when you take a pause and feel love for yourself all over again.

The post Why taking time out can improve your happiness? appeared first on Nerdz Health.

Here are some tips which may seem cliche but are effective in the most wonderful ways:

Have a chat with yourself.

This tip is the first, and the most important step of removing stress from your life. Take a notepad, a cup of tea, sit down, and start thinking. Think about the current problems and issues of your life. It does not matter if they are big or small, you just have to note down anything and everything that bothers you. This will be very helpful because we often neglect the intensity of something which bothers us and only realize it after we think deeply about it. Brushing off things often ends up in an emotional turmoil that stresses you out.

What can you do about it?

Another culprit causing stress is the lack of logical thinking. Sometimes a problem distresses us so much that we forget that we cannot control or do anything about the outcome. You have to come to terms with the situation if the issue was created because of your decision. Life happens and we cannot be right all the time. So have a look at your list and scratch out the ones where you cannot change anything. And focus on the ones you can solve!

Put yourself first.

Stress may bring out many changes like unhealthy eating habits, bad or neglected sleeping schedules, ignoring basic hygiene activities, etc. As temporary fixes, they might seem like a good option but these habits can really harm you in the long run. If you notice any habits like these in your routine then start making changes one by one. Tackle all of them by taking your time and improving your basic lifestyle. 

Timings matter.

Waking up early and having a good timetable might seem irrelevant when you talk about dealing with stress. But it is one of the most important factors. When you have activities designated for every hour of a day, you realize how much you can do with time. All the time that is invested in overthinking and stressing can be outsourced to better activities. Think about what you need to get done in a day and make a schedule accordingly. When you value time with productivity and your well-being, there is hardly any room left for stress. 

Get rid of obstructions.

It causes a great amount of stress if you want to achieve something but you cannot because of certain obstructions. These obstructing factors can stem within ourselves or can be external. Do a double-check with your thought process and make sure there are no excuses that stop you from doing something. Once you are done with that check for any other sources which may be spreading negativity in your life. Only surround yourself with encouraging energy that will help you grow as a person both in your professional and personal life.

Pursue your hobbies.

A happy life is a life full of passion. The beautiful thing about passion is that it does not limit itself to only one thing and it certainly does not limit itself to talent. Hobbies are a gateway to creating fun memories that will last for a lifetime. Pick up any long-lost or any new activity you might find interesting and work with it. Don’t fret about being good at the said hobby, do it to make yourself happy. Your free time that might have gone in stressing about things will be replaced with lifting yourself up!

Spend time with family and friends.

Stress can often lead us to isolate ourselves from our loved ones. There are several reasons as to why this might happen. It might be the fear that you may not be fun around them due to stress or you may just not have the energy to socialize. No matter what the reason is, our friends and family are here to unconditionally love us. Being with them is a perfect way to break the stress bubble and have fun. Hanging out with them will keep reminding you that there is so much more to life than just focusing on issues.

Celebrate yourself.

Whenever you feel that you are lacking somewhere, make it a point to remind yourself what you have achieved till now. Get yourself a mini treat from time to time to remember all the milestones you have crossed and all the problems you have overcome. Stress will seem like a tiny obstacle when you see how far you have come. 

Set goals.

Having a purpose is quite important to keep yourself focused. You can set various types of goals that you have to achieve over time. These goals can be making small changes in your routine or getting a promotion at work. Setting out to try something new and not giving up until you are satisfied with the results is also an aim that is applicable in all activities and is highly helpful.

Follow a healthy path to your goals.

After your goals are clear, accept the fact that you will face hardships once you start working for them. The way you deal with the hardships will play a big role in leading a stress-free life. Add meditation and relaxing breaks to your day-to-day life. Along with that try indulging in fitness routines like yoga, workouts in gyms, Zumba, or even normal dancing. Keep enhancing your lifestyle to battle stress in a more effective and efficient way!

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Over-stressing ourselves because of multiple reasons like overwork, unhealthy relationships can lead to physical changes as well. You tend to feel weak, lethargic, either too hungry or always full. Yes, it is true as well as medically proven too. People face heat issues just because of constant stress.

Dr. Deepak Bhatt, director at Brigham and Women’s Hospital of the integrated cardiovascular program says, “I think the conventional opinion is that stress is bad for your heart, but the data are much murkier,”. The reason why stress has a high potential to cause heart disease is not proven yet. It’s just that stress triggers various inflammation which can cause heart disease. They develop unhealthy habits like smoking, drinking, or even eating unhealthy food which can also cause heart disease. People see stress as an excuse to follow an unhealthy lifestyle. 

But there are healthy as well as typical nerd-friendly ways to de-stress yourself. Let’s get straight into them:

Singing, dancing, loving yourself:

Yes, it sounds impractical that you would be dancing, singing, doing the most random activity when you’re about to, or even stressing out. But, trust me as crazy as it sounds, crazier are its effects. Singing is really known as one of the major activities in stress relief. 

If you’re stuck in traffic and getting late. You will only stress the hell out of yourself. But should you? You’re already late, and stressing will only worsen things. Just take a deep long breath, put on your headphones and start singing along. You won’t even know when you’ll reach your stop. Singing helps you regularly flow serotonin as well as in relaxing. Anything, no matter k pop, or 90s songs. Whatever you want to jam on, just go ahead.

Dancing can help you move your body and shift your concentration from stress to how intensely you are moving. Dancing can really help you have a regular flow of blood throughout your body.  

Organize everything:

Are you really nerdy if you don’t like to organize your wardrobe, room, apartment a million times? Leave organizing, what about rearranging everything from scratch just because the previous one wasn’t doing justice with the aesthetics. And what would be the perfect time to organize everything, especially that work desk of yours other than when you’re stressing out. 

You feel powered when you can arrange everything from top to bottom accordingly. You can organize your pictures, clothes, have a clean workplace, and can pat yourself at the back. You tend to work aggressively and untempered while stressed out. Organizing everything can really help you calm yourself down and enjoy the process at home without going out anywhere and facing tons of faces. It is a little step towards productivity and yes, one step at a time!

Reading:

one of the favorite activities of any nerd or any bookworm, to get lost in another world and just read whatever they can. It is just not comforting but it just makes you forget about all your stress. You feel good when some fictional character finds love or can do the strategic planning together with the main character. Ultimately, you feel like you are the main character. You read and try to understand the book from each character’s perspective. 

Sleep:

Though we say it ironically, when nothing works out, and you don’t know what to do, just go off for a good sleep. It’s a shut-down button of all your problems quite literally. Anyone who is stressing too much out of life must have heard the suggestion of having a good night’s sleep. No one who has tried, tested, and got amazing results convenience you enough for a good sleep. 

It’s, not just a saying, but a proven fact that the inability to have a good sleep, leads you to be more irritating as well as make you’re irresistible to cope up with daily hurdles ultimately causes excessive stress. 

It is not easy to fix up your sleeping schedule just within a day.it takes time. Tart sow. Start with a quick refreshing 15-30 minutes of naps. Then slowly, try to switch off all your social media. There would be no day when you won’t turn off every source of entertainment 1 hour prior to sleeping. Just sleep straight for 7-8 hours. This will definitely bring some considerable amount of changes in your life. Once you get into the habit of enjoying your sleep cycle, just try to stick to a schedule. Don’t skip your sleep at the weekend’s party, it will just ruin all your hard work. 

Exercising:

No matter how hard, frustrating exercising feels in the beginning. There is no better feeling than having an hour to work out when you thought you couldn’t even complete one set. Exercising helps you release endorphins, and clinically it’s the natural stress releaser. 

It is proven to be one of the best ways for nerds to release stress. Ts the effect on me time, to get out all those overthinking, stress as sweat. Studies have even said, is known as an antidepressant. Exercising helps you focus on yourself, not only on your physical but also on your mental health. Just 30 minutes a day for yourself, for a better, happy life is all you need. Try to walk as much as you can. Tang stairs instead of lifts every time. This can help you build stamina as well as develop a healthy habit. 

All the de-stressing activities can be really helpful, especially if you’re a nerd. People try to do these kinds of activities in groups, to have a constant source of motivation as well as for validation. But being a nerd, it’s quite hard. The goal is to de-stress and not increase the stress.

The post 5 nerd-friendly ways to de-stress yourself appeared first on Nerdz Health.

Happiness is not a place you arrive at. It is a practice — a set of habits and choices that, when done consistently, genuinely shift the brain’s baseline mood upward. The good news is that roughly 40% of your happiness level is determined by intentional activities and choices — not by circumstances, genetics, or external events.

This means happiness is, to a meaningful degree, something you can build. Here are 7 strategies that are solidly backed by science — not self-help clichés, but peer-reviewed research — along with exactly how to implement each one starting today.

What the Science of Happiness Actually Says

The field of positive psychology — pioneered by researchers like Martin Seligman, Sonja Lyubomirsky, and Ed Diener — has spent decades studying what actually makes people happier in a lasting way. The findings consistently show that:

• Happiness is not primarily determined by external circumstances (wealth, status, possessions)
• About 50% of happiness is determined by genetic “set point” — a baseline mood level
• About 10% is determined by life circumstances (where you live, your income beyond a basic threshold, etc.)
• About 40% is determined by intentional activities — what you do, think, and practice daily

That 40% is where all 7 strategies below operate. These are not quick fixes. They are daily practices that compound over time, gradually shifting your baseline mood upward.

7 Science-Backed Strategies for More Happiness

1. Exercise Regularly — Even Just 20 Minutes Changes Your Brain Chemistry

Exercise is one of the most powerful and well-documented mood enhancers available — and it works immediately.

When you exercise, your brain releases a cascade of neurochemicals including endorphins (natural painkillers that produce euphoria), dopamine (the reward and motivation chemical), serotonin (the mood-stabilising chemical), and BDNF (brain-derived neurotrophic factor — essentially “fertiliser” for brain cells that improves mood, memory, and learning).

A landmark study published in the Archives of Internal Medicine found that 30 minutes of aerobic exercise three times a week was as effective as antidepressant medication for treating major depression — and produced longer-lasting results with lower relapse rates.

For desk workers, the practical reality is even simpler: a 20-minute brisk walk during your lunch break measurably improves mood, reduces anxiety, and improves afternoon cognitive performance. You don’t need a gym, a trainer, or an hour of time.

How to implement it: Start with a commitment to move for 20 minutes, three days per week. Walk, cycle, swim, do yoga — the specific activity matters far less than the consistency. Track it for 4 weeks and notice the cumulative effect on your mood.

For exercise ideas that pair beautifully with this goal, see our guide on 4 exercise routines for beginners.

2. Practise Gratitude — It Literally Rewires the Brain

Gratitude is arguably the single most well-researched happiness intervention in positive psychology — and it works faster than almost anything else.

Dr. Robert Emmons of UC Davis has conducted extensive research showing that people who regularly write about things they are grateful for report higher levels of positive emotions, more optimism, better sleep, more compassion, and even better physical health — compared to people who write about daily events or things that irritate them.

The mechanism is neurological: consistently directing attention toward positive aspects of life strengthens neural pathways associated with positive emotion. Over time, the brain becomes more efficient at noticing and appreciating good things — a measurable shift in cognitive bias from negative to positive.

Research also shows that the specificity of gratitude matters. “I am grateful for my health” produces less benefit than “I am grateful that I walked for 20 minutes today and felt my mood lift by the end.” Specific, sensory gratitude is more powerful.

How to implement it: Keep a dedicated gratitude journal. Each evening, write 3 specific things you are grateful for from that day. Include sensory details — what you saw, heard, felt. Do this for 21 consecutive days and notice the shift in how you perceive your day as it unfolds.

3. Spend Time in Nature — Even Brief Exposure Measurably Reduces Stress

Humans evolved in natural environments over hundreds of thousands of years. The modern experience of spending 90% of life indoors under artificial light, surrounded by concrete and screens, is profoundly at odds with our biology. The result is chronically elevated cortisol, increased anxiety, and reduced baseline happiness.

Research consistently shows that time in nature — even brief exposure — rapidly reduces cortisol levels, lowers blood pressure, decreases sympathetic nervous system activity (the “fight or flight” response), and increases parasympathetic activity (the “rest and digest” response).

Trees and plants emit phytoncides — organic compounds that have been shown to lower cortisol and improve immune function. Studies in Japan on “Shinrin-yoku” (forest bathing) show that even 20 minutes walking in a green area produces measurable physiological and psychological benefits compared to walking the same distance in an urban environment.

For people in cities like Ahmedabad, this means finding whatever green space is available — a park, a garden, a tree-lined street — and spending time there intentionally, without screens.

How to implement it: Commit to spending at least 20–30 minutes outdoors in a natural or green setting three times per week. Leave your phone on silent. Notice what you see, hear, and smell. Combine with a brisk walk for double the benefit.

4. Perform Acts of Kindness — Giving Genuinely Makes the Giver Happier

The relationship between kindness and happiness is one of the most replicated findings in positive psychology: giving to others increases the giver’s happiness, often more than receiving.

In a landmark study, participants were given money and either told to spend it on themselves or on others. Those who spent it on others reported significantly higher happiness — regardless of the amount. Subsequent studies confirmed this across cultures, age groups, and income levels.

The neurological mechanism involves the release of oxytocin (the “bonding hormone”), serotonin, and dopamine when we help others. These chemicals produce what researchers call a “helper’s high” — a genuine mood elevation that can last for hours after a kind act.

Importantly, the acts don’t need to be large or expensive. Research by Sonja Lyubomirsky found that performing five acts of kindness per week — small ones like holding a door, sending an encouraging message, or buying someone a cup of tea — significantly increased happiness scores over six weeks.

How to implement it: Choose one day per week as your “kindness day.” Perform five deliberate acts of kindness — mix small and larger ones. Write them down at the end of the day. After four weeks, you’ll have a clear record of 20+ acts of kindness and their effect on your mood.

5. Nourish Your Body With Real Food — The Gut-Brain Connection Is Real

The connection between diet and mental health is one of the fastest-growing areas of neuroscience research — and the findings are striking.

The gut produces approximately 90% of the body’s serotonin — the primary mood-regulating neurotransmitter. The gut microbiome (the community of bacteria living in your digestive system) directly influences serotonin production, inflammation levels, and the stress response. An unhealthy gut microbiome — fed by ultra-processed food, sugar, and alcohol — produces measurably lower serotonin and higher inflammation, both of which are associated with depression and anxiety.

A major study of approximately 12,000 people found that those who increased their fruit and vegetable consumption reported significantly higher life satisfaction and reduced depressive symptoms within two years. The effect was comparable to moving from unemployment to employment — a dramatic impact.

Specific foods associated with better mental health include oily fish (omega-3 fatty acids), fermented foods (probiotics), leafy greens (folate), dark chocolate (flavonoids), and a diverse range of fruits and vegetables (fibre for gut bacteria).

How to implement it: Add one serving of vegetables or fruit to each meal. Include fermented foods (yogurt, idli, dosa, pickles, buttermilk) daily to support gut bacteria. Reduce ultra-processed food and added sugar gradually — going cold turkey rarely works.

For more on gut health and mood, see our Comprehensive Guide to Gut Health.

6. Invest in Deep Conversations — Meaningful Connection Beats Small Talk Every Time

Loneliness is one of the strongest predictors of unhappiness and poor health. Research from the Harvard Study of Adult Development — the longest study of adult life ever conducted, spanning 80 years — found that the quality of relationships was the single most important predictor of happiness and health in old age. Not wealth, not fame, not achievement.

A fascinating study from the University of Arizona found that people who spent more time in deep, substantive conversations and less time in small talk reported significantly higher levels of happiness and life satisfaction. The researchers speculated that meaningful conversation connects people to something larger than themselves and provides a sense of being truly seen and understood.

For many people — particularly those in demanding professional roles — social interactions are often transactional or surface-level. Consciously creating space for deeper conversation is a deliberate happiness practice.

How to implement it: Once a week, have a genuinely deep conversation with someone you care about. Ask questions you don’t know the answers to. Share something real about your own experience. Put your phone away. Even a 30-minute conversation done with full presence is more nourishing than hours of casual messaging.

7. Practise Self-Compassion — Being Kind to Yourself Is Not Self-Indulgence

The final strategy is perhaps the most counterintuitive for high-achieving, self-critical people: being kind to yourself when you fail, struggle, or make mistakes genuinely makes you happier — and more productive.

Researcher Kristin Neff of the University of Texas has spent decades studying self-compassion, consistently finding that people who treat themselves with kindness during difficulties show lower levels of anxiety, depression, and perfectionism — and higher levels of resilience, motivation, and emotional wellbeing.

Self-compassion is not the same as making excuses or lowering standards. It means treating yourself with the same care and understanding you would naturally offer a close friend who was struggling. Research shows that self-compassionate people are actually more likely to take responsibility for their mistakes and try to improve — because they’re not paralysed by shame and self-criticism.

The inner critic that many people live with — constantly judging, comparing, and finding fault — is a primary source of chronic unhappiness. Learning to notice and soften that voice is one of the most transformative things a person can do.

How to implement it: When you notice yourself being harshly self-critical, pause and ask: “What would I say to a good friend who was in this exact situation?” Then say that to yourself. Over time, this practice reshapes the inner dialogue from criticism to compassion.

For more on managing the mental dimensions of wellbeing, see our guide on 10 reasons why you should meditate.

How to Build These Habits Without Overwhelm

Reading seven strategies and trying to implement all of them simultaneously is a recipe for failure. Here’s a smarter approach:

Start with one. Choose the strategy that resonates most strongly with you right now. Practise it consistently for 3 weeks until it feels natural.

Stack habits. Attach new habits to existing ones. Gratitude journaling works well right before bed. Nature walks work well during lunch. Acts of kindness can be integrated into existing social interactions.

Track for 30 days. Keep a simple log — even just a tick on a calendar. Seeing your consistency builds motivation and makes the habit feel real.

Expect gradual change. Happiness is not a switch that flips. It is a direction you move in. After 30 days of consistent practice, most people notice a meaningful shift. After 90 days, the change is often profound.

Frequently Asked Questions

Q: Can happiness really be increased through habits and practices?
Yes. Positive psychology research consistently shows that approximately 40% of happiness is determined by intentional activities and choices — not by circumstances or genetics. The 7 strategies in this article all have strong research support for producing genuine, lasting increases in subjective wellbeing.

Q: How long does it take to feel happier using these strategies?
Most people notice some effect within the first week — particularly from exercise, gratitude, and acts of kindness. Deeper, more sustained changes in baseline happiness typically emerge over 4–8 weeks of consistent practice.

Q: Is it possible to be happy when life is genuinely difficult?
Yes, though it’s important to distinguish between happiness and positivity-at-all-costs. These strategies don’t suppress difficult emotions — they build the underlying resilience and positive resources that make difficult periods more navigable. Genuine happiness coexists with acknowledging pain, not denying it.

Q: Which of these strategies has the most immediate effect?
Exercise produces the most immediate, reliable mood boost — within 20 minutes of starting. Acts of kindness also produce rapid positive emotion. Gratitude and self-compassion tend to build more gradually but produce deeper, more lasting change.

Q: Does social media help or hurt happiness?
The research is fairly clear: passive social media consumption (scrolling, comparing) consistently reduces happiness. Active, meaningful social connection — including online — can support it. Reducing passive scrolling time and replacing it with any of the 7 strategies above is consistently associated with wellbeing improvements.

Q: Can exercise really replace medication for depression?
Research has shown exercise to be as effective as antidepressant medication for mild-to-moderate depression, with longer-lasting results in some studies. However, this is not a recommendation to stop any prescribed medication without consulting a doctor. Exercise works best as a complement to professional mental health care, not a replacement for it.

Final Thoughts

Happiness is not something that happens to you. It is something you build — one small, intentional action at a time.

Start with one strategy from this list. Do it today. Do it again tomorrow. After a month, add another. The compound effect of consistent positive action on your mental and emotional wellbeing is one of the most powerful forces available to any human being.

You deserve to feel genuinely well — not just on good days, but as a baseline.

For related reading, explore our guides on 10 tips for a stress-free life and 12 natural ways to reduce anxiety.

The post 7 science-backed strategies for more happiness appeared first on Nerdz Health.

There are recent studies regarding music therapy, which say it not only helps you to heal from past trauma or anxiety but also helps in the improvement of overall general health.

Music-making your life a little more stress-free:

Heard about dopamine? The hormone of happiness. 

Well, there have been proven facts that music can effectively help in increasing the level of dopamine. Right music according to your needs can help in experiencing calmness. It acts similarly to the way you feel after eating your favorite food, or when you get pleasure, being fully satisfied. 

Music has been, is, and will always be an important aspect of life. It’s not just about listening to music because you have to. It’s about relating, understanding the deep hidden meaning of those lyrics, and ultimately not caring about anything and just diving deep into the soothing experience music gives you. 

Other than how soothing music is. It also plays a vital role in celebrating any occasion. Be it a birthday, wedding, or an emotional funeral. Different types of music are there to trigger your various emotions. 

Despite being a medium to depict emotions, music helps in the overall development of your physical as well as mental health. As we move forward, we will dive deep into what music therapy really is, and how it can simply enhance our way of managing anger issues and release stress. This can only be achieved if music is used specifically to cure depression.

Every professional demand is a lot more than we usually think about. Healthcare is one of them. Being the frontline workers when the whole nation is going through something so dangerous can be extremely stressful. Recent studies showed that the nurses often used music to calm themselves down and prepare for the upcoming day during their break during the 2nd wave of covid-19.

There had been so much sorrow in everybody’s life recently, that music came in front as the only escape to have at least some of the time from the busy stressful life. 

How music can be helpful in day to day life activities:

Starting the day with a cheerful morning:

If you are not one of the people who put on the most energetic music while getting ready to kickstart your day. Then, you are missing out on a lot of fun. It is one of the most joyful ways to start the day and let the lethargic and boredom die. 

You can always go for classical, traditional music to calm down and meditate. With this, you will be ready for your busy day waiting for you. 

While traveling:

Traveling can be a real stress increase. You got late for your office and now you are stuck in traffic, and you just can’t hold your anger. There are multiple ways to handle these situations. One of them is that you will scream your heart out to a random stranger who is getting on your nerves and will ruin the rest of the day for both of you. Or you can simply put on your headphones, and soothing music is all you need. 

There are always two ways to deal with a situation, one is hard and one is easy yet dangerous in the long term. 

Cook your meal with love:

A healthy meal is crucial in such a toxic lifestyle nowadays. To ensure you are managing a balanced diet. It’s better to cook your own meal. Bt, people do find it quite hectic as well as irritating. 

To have a happy meal and not feel burdened while cooking it, you must put on a happy song, in which you can vibe. You will not only find the process more enjoyable but the food will also taste a lot better. 

Eating:

Most of the people go to watch something to pass their time while eating. But it often leads to overeating, and till you know, you’ve eaten a lot more than what you wanted to. 

Whereas, when you listen to music while eating food, it helps you concentrate on your bites. You eat less or exactly how much you want to and it also helps you to digest the food better, improving metabolism. 

Compiling and cleaning;

Managing everything at its proper place can be therapeutic, only when you are not forced to do it. But won’t it be easy to find things when they are arranged in a proper position?

Putting on your favorite old songs, while going through random stuff and feeling nostalgic can make your day. Do give it a try!

Sleep with a peaceful mind:

Every day is not a way for roses to walk through. Some days you will be misunderstood for the stuff you didn’t say. Some days you won’t be able to let go of the scolding of your boss. Some days you just can not stop missing your distant loved ones. 

But never in life, do you sleep in a bad mood. No matter how shitty a day you had. Don’t let that go with you in bed. A lo fi music, which brings back many memories is all you need to have a good ending to the long stressful day. 

Music to fight depression and anxiety:

Peter Jampel says,” People use music therapeutically all the time in their life,”. “But when talking about music therapy, we’re talking about the intentional use of music to address specific areas of problematic functioning.” 

Music therapy is one of the most essential parts of stress management. It holds a great power to bring a change in your mind as well as in your body, as a whole. Numerous recent studies have shown the positive response regarding the impact of music on day to day of every individual who went through it. Music is used to release stress from personal grief. It helps you to relax, make your heart rate stable, and your skin better. 

It is advised to always keep the people close who share great music with you. It won’t take much time for music to be your best friend.

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How can you improve your immunity by daily routine?

The idea of ​​boosting your immune system is exciting, but the opportunity to do so has proven elusive for several reasons. Balance and harmony are essential to function well. Researchers don’t know much about the complexity and interconnectedness of the immune response. There is currently no direct scientifically proven link between lifestyle and improved immune function. 

But this does not mean that the effects of lifestyle on the immune system are unattractive and should not be studied. Researchers are studying the effects of diet, exercise, age, psychological stress, and other factors on immune responses in both animals and humans and it shows proven health benefits.

As we age, our immune response declines, which contributes to an increase in infections and cancers. As life expectancy in developed countries increases, so does the incidence of age-related diseases. Although some people age healthily, the results of many studies are that, compared with younger people, older people are more likely to contract infectious diseases and, more essentially, more likely to die from them.

Do exercise for at least 30 minutes a day

Physical activity is not only about building muscle and helping with stress, it is also an essential part of staying healthy and maintaining a healthy immune system. Other molecules fight infections to make it easier for them to move around the body. Studies have shown that just 30 minutes of moderate to vigorous exercise a day strengthens your immune system. This means it’s essential to focus on staying active and exercising regularly.

Regular exercise is one of the main elements of a healthy lifestyle, improving heart health, lowering blood pressure, helping to control body weight, and fighting various diseases, but does it help to strengthen the immune system? A healthy diet and exercise can contribute to good overall health, and thus a healthy immune system.

A proper diet is all that you need

Like most other things in your body, a nutritious diet is a key to a strong immune system. This means eating lots of vegetables, fruits, legumes, whole grains, lean proteins, and healthy fats. To get the energy you need, a healthy diet can ensure you get the right amount of micronutrients that play a role in assisting your immune system.

Like any fighting force, the army of the immune system goes to the belly. Warriors with healthy immune systems need a good, regular diet. Scientists have long recognized that people living in poverty and malnutrition are more susceptible to infectious diseases. For example, researchers don’t know if any specific dietary factors, such as processed foods or high levels of simple sugars, will negatively affect immune function. There is still relatively little research on the effects of nutrition on the human immune system.

Drink plenty of water

Water has many essential functions in your body, including assisting your immune system. Not drinking enough water leads to a weakening of the immune system. 

Even if you don’t exercise or sweat, you continually lose water through your bowel movements and urine. To support your immune system, be sure to replace the lost water with water that you can use, for which you need to know how much water you need.

No more stressors 

First, stress is difficult to define. What may seem stressful to one person may not appear to others. When people find themselves in situations that they perceive as stressful, it is difficult for them to measure how much stress they are experiencing. It is difficult for scientists to know if a person’s impression of stress is accurate. Scientists can only measure things that can reflect stress, such as beats per minute, but such measurements can also reflect other factors. 

Whether it occurs quickly or builds up over time, it’s essential to analyse how stress affects your health, including your immune system. Respond by initiating a stress response. This stress response suppresses your immune system, increasing your chances of contracting an infection or disease. 

Stress is unlike for everyone, and we deal with it. Since it affects your health, it is essential to know how to recognize stress. You should also become familiar with activities that can help you lessen stress.

Sleep as much as you can

Sleep, of course, does not seem to be an active process, but many essential things are going on in your body when you are not awake, even when you are not aware. For example, while you sleep, essential molecules are produced to fight infection. 

Research has shown that people who do not get enough sleep are more likely to get sick after exposure to viruses, such as the virus that causes the common cold. It is essential to know how much sleep you should have each night and what steps to take if your sleep is disrupted.

Final Thoughts: Can Consuming Herbs Improve Immunity?

When you walk into the store, you will find bottles of pills and herbal remedies that are said to “support immunity” or improve the health of your immune system. While some drugs have been found to alter certain components of immune function, there is currently no evidence that they enhance the immune system to the point that it is well protected, more resistant to infection and disease. It is currently very difficult to prove whether a herb or any other substance can increase immunity.

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Regular exercise and workouts are essential factors for being healthy and fit. A healthy life is the most vital aspect of life. Living life and living a healthy life are two separate meanings. According to a study, people who are fit and healthy enjoy their lives more beautifully. 

There are numerous benefits of regular exercise and workouts. Every human irrespective of their gender gets benefits from it. To become healthy, we need to transform our bodies in a positive manner. People who are overweighted start fasting to reduce their body fat. It will show the negative impact on the body. The right way to reduce body weight is by doing regular exercise. It will not only help to reduce the weight but will also help to get a fit body. 

How does doing regular exercise and following a particular workout helps in body transformation?

Doing regular exercise and following a particular workout helps a lot in body transformation. Body transformation varies with each individual. Every individual has their own goals in body transformation. They can either be related to weight or related to health. 

Body transformation not only means getting abs or making muscles. It means you are pushing yourself to become fit and healthy as well. There are many ways in which regular exercise and workouts will benefit you in your body transformation. 

Maintaining the weight

Maintaining weight is the first step in body transformation. When we go to the gym, the trainer asks us if we want to gain or lose weight. It is because there is a proper workout routine that a gym trainer needs to make for us. Both weight loss and weight gain will have their own workout.

Any exercise, be it simple like running or complex like gymnastics, always help in weight loss. Thirty minutes of regular exercise along with low calories intake is enough to start your journey. There is no need to go to a gym in your weight loss journey. All you need is to have is motivation and dedication.

Improves Health

In today’s world, it is essential to maintain your health. Every 7 out of 10 people are facing health issues. Regular exercise and workouts also help to prevent and reduce the risk of many health problems. It also helps in decreasing the cholesterol level and helps in Blood Pressure problems. Chronic diseases are the result of a lack of physical exercise. 

Brain Functioning

Regular exercise raises your heart rate that helps in more blood and oxygen to reach your brain. It can also increase the production of hormones that promote brain cell improvement. 

Also, the benefit of exercise to reduce the risk of chronic diseases can help to benefit the brain. It is because suffering from chronic diseases can harm brain functioning.

Boosting Immunity

The current pandemic of covid-19 has shown how much important it is to have good immunity. It can improve blood flow, eliminate bacteria from your airways and build antibodies to help fight infection and lower stress hormones. Exercise decreases inflammation, allowing the immune system to function more effectively. Having strong immunity helps you to fight back against communicable diseases. 

Increase Energy level

There are thousands of work that we need to do every day. And to complete it, we need a high level of energy for ourselves. Regular exercise and workouts help you to increase your energy level. Furthermore, it develops your muscles, providing you with the strength you need for everyday activities.  People who exercise more are less tired than others. It helps your cardiovascular system to perform more efficiently. 

Improves Mood

Do you require an emotional boost? A good workout can help off. Physical activity releases chemicals in your brain that make you feel happier and more relaxed. When you exercise consistently, you may feel much better about your appearance.  It will help you to raise your confidence and self-esteem. A more interesting fact is that you don’t need to perform hard exercises. A study showed people who stopped exercising resulted in increases in depression and anxiety symptoms. So regular exercise might help you feel better and minimize anxiety and depression.

Make bones and muscles stronger.

Healthy muscles and bones are very important for us. As we reach our 30’s, we start losing our muscle mass and bones density. It results in osteoporosis. Osteoporosis is a condition when there is weak bone strength and there are chances of breaking it. 

Various activities can help you build muscle. These exercises result in the production of hormones that enable the muscles to absorb amino acids. It helps to boost their growth and minimizes the likelihood of them breaking down. 

Promote a good sleep

Getting proper sleep has become difficult for many people. Regular exercise or workout benefits in falling asleep sooner, sleeping better, and sleeping deeper. Although exercising just before going to bed will make you feel more energetic, try to avoid performing them at night. Better sleep also helps you to relax your mind. It also helps in the improvement of brain function.

Reduces Back Pain

Many people complain about having lower back pain. The only way to get rid of it is to regular exercise. Stretching exercises are beneficial to the bones and muscles of the lower back. Avoid workouts that require the lower back to continuously change its position. Regular exercise can also alleviate lower back discomfort. It can help you tolerate pain better.

Improves Sex Life

Regular exercising is better for sexual intimacy. It is helpful for couples fighting prostate cancer. Regular exercising helps in maintaining the mood and boosts the stamina of the person. It may boost up arousal levels for women. Men who exercise daily are less prone to develop erectile dysfunction.

Conclusion

Regular exercise and workouts are excellent ways to improve your mood, improve your health, and have fun. It helps in the transformation of your body. Transformation of the body is not only limited to getting abs and building up the muscles. It depends on what are the goals of the people in transforming their bodies.  Regular exercise and workouts will benefit you in several ways in your body transformation. From maintaining your body weight to having a good sleep, all these can be benefited from regular exercise.

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