Breakfast is the first meal of the day after rising from night sleep. It is important in helping tackling obesity. Eating healthy breakfast has long term benefits. It reduces obesity, heart diseases and diabetes. It gives your brain and body a boost. So making time for a healthy breakfast in the morning makes a lot different. Breakfast gives you energy and regulates blood sugar. It improves your memory, concentration and aspects of mental performances. It improves your mood and makes you feel less stressed. It provides important nutrients like calcium, iron, Vitamin B, protein and fibre. Staying starved for a long time is skipping breakfast tend to accumulate more body fat. Breakfast skippers tend to eat more food than usual next meal. The growing body of kids and developing brains rely heavily on the regular intake of food. Skipping breakfast for kids is semi-starvation period which can physical, intellectual, and behavioral problems.

Breakfast should include cereals, fruits, and veggies, proteins such as eggs, beverages such as milk, tea, or fruit juice, and something like baked beans, sprouts, bread and butter, dosa, paratha, idli, upma, poha, appam, low fat yogurt, thepla, khakras, etc. Sandwiches, muesli, oats, nuts.

A good breakfast provides the nutrients that people need to start day. Children who eat breakfast perform better in school, pay more attention, are more creative, think better, score higher in tests. It kicks starts the body into producing the enzymes needed to metabolize fat.

The single biggest health message is to exercise more. Exercising is a personal thing which considers your abilities, desires and personal fitness level. Walking and running are both excellent aerobic exercise. Both will help promote weight-loss, improves your sleep, elevate your mood, boost your energy level, decrease blood pressure and cholesterol levels and decreases the risk of cancer, diabetes and heart disease. Walking and running are low-cost, easy-to-do anywhere, year round activities. Both are to be done if you enjoy it and will be done regularly. Both are best in its own, but both have merits and demerits.

WALKING: ITS MERITS AND DEMERITS:-
Walking can be done in any place, any time and with anybody. It does need any special accessories. To start with exercising, walking is recommended, because it is less stressful than running. It cannot lose your weight as much as running. It is a slow and steady process. It burns fewer calories than running. Walkers take months to burn same calories that runners burn in weeks. Walking can be done by a person of any age and does not need any training.

RUNNING: ITS MERITS AND DEMERITS:-
Running has to be done with proper training. They need special accessories. Runners burn more calories than walkers. They have a better chance of maintaining weight and waist circumference. Running regulates our appetite hormones. Runners stress the immune system, damage the heart, damage cartilages, cause Osteoarthritis and risk of injuries. So walking is safer and better as an exercise.

Constipation also known as Dyspepsia refers to bowel movements that are infrequent or hard to pass. Severe constipation includes failure to pass stools and progress to bowel obstruction. It is a common cause of painful defecation. The bowel movement differs from person to person. A normal person goes two to three times a day for bowel cleaning but, if a person who is without a bowel movement for more than three days is considered to be constipated.

Common causes of constipation:-

• Inadequate water intake
• Eating less fiber and large amount of dairy products
• Stress and depression
• Disruption of regular diet due to traveling
• Pregnancy
• Condition’s such as Parkinson’s disease
• Over use of laxatives weakens the bowel muscles
• Hypothyroidism
• Eating disorders
• Colon cancer
• Constipated person should see the doctor if it is more than two weeks and get diagnosed with some tests like blood tests etc.

To deal with constipation:-

• Eat well-balanced diet with plenty of fiber in vegetables, fruits, legumes, whole grain bread, bran cereals.
• Drink lots of water to stay hydrated.
• Drink warm liquids in the morning.
• Eat prunes and prune juice regularly.
• Some exercises and physical activity is recommended for smooth bowel movement.
• Gentle enema is also given.
• Use mild softener or laxative as per doctor’s instruction.
• These are some precautions to treat constipation.

In modern times, many people are discovering that constant anxiety is eroding their quality of life. One of the reasons is tension that has becoming companion of man due to mental work over physical work. Mental exhaustion can manifest itself in chronic fatigue, headache, depression, boredom, overeating, bloating and sleep disorders.

Few tips to calm the nerves and combat stress:-

• Herbs like ashwagandha, eleuthreo and tulsi act as nervine adapt gens and reduce stress hormones such as cortisol. Among the herbs that relaxes nervous system are jasmine and chamomile tea, passion flower and blue vervain and they taste good.
• Jatamansi has sedative properties and is very effective in treating anxiety, insomnia, migraine and also used in treating Parkinson’s and Alzheimer’s too. Brahmi revitalizes brain, removes toxins and blockages in nervous system and improves memory and concentration. Herbal oil vacha aggravates pitta and improves vata and kapha doshas. It boosts memory and treats depression and anxiety.
• Oats with cow’s milk are beneficial.

Emotions are said to have an effect on the body, so nutrition, herbs, oil massages, herbal oils, exercises and meditation can go a long way in alleviating urban stress.