Health Benefits Of Indian Gooseberry (Amla)

The  Indian gooseberry, also known as Amla, is a tree that is famous for its nutrient rich fruits. The amla tree is native to India and Nepal, and that is why it is referred to as the Indian Gooseberry. The fruit is small and light green in color with six vertical stripes and a hard seed inside. The fruit has a sour and astringent taste. It’s a potent source of Vitamin C and also contains iron and calcium. Because it is so versatile, it has become a favorite among the health conscious masses.

1. Boosts Immunity:- Indian gooseberry is a rich source of antioxidants and vitamins, by enhancing the function of NK cells, and Lymphocytes it prevents cold and allergies.

2. Boosts Metabolism 
(Weight loss):- The Indian gooseberry fruit is also known to speed metabolism, especially because of its ability to increase the absorption of protein, one of the main reasons for obesity is poor metabolism.Your metabolic rate is how fast your body burns calories. Boosting it will lead to faster weight loss, higher energy levels and an overall increase in lean muscle mass.

3. Anti-ageing:- Though ageing is a natural and inevitable process , the process of ageing can be slowed down for sure. The powerful anti oxidants present in Indian gooseberry reduces the effects of free radicals (which are responsible for damaging protein, DNA, and cell membranes) which are the main cause of wrinkles , blemishes and age spots. Also, the anti-viral properties of amla protect the skin from harmful pathogenic diseases.

4. Benefits for Hair:- There are numerous ways in which gooseberries can be useful for our hair.

• The deficiency of  vitamin C causes hair fall, and gooseberry contain abundance of vitamin C which prevents hair loss.
• Topical application of gooseberry in the form of powder or paste nourishes the scalp and prevents premature graying of hair. As, the antioxidants present in gooseberry enrich the pigmentation of the hair. 
• It also accelerates and promotes hair growth by strengthening hair roots making the hair softer, shinier and voluminous. It also conditions the hair, making it less prone to breakage. 

• Pro Tip:-  Massage your scalp with amla oil to get thick, long, healthy and shiny hair. You can easily prepare gooseberry (amla) shampoo at home. Take dried gooseberry (amla) and boil it with soap-nuts (reetha) and ‎soap pod (shikakai) in water for 10 minutes. Leave the solution overnight, drain and use it for washing your hair.

5. Helps digestion:- Gooseberry juice helps to neutralize acidity in the stomach with its cooling properties.  It is high in fiber, water content, and has anti-inflammatory properties as well. Fiber is essential for healthy bowel movements and it is also necessary for the secretion of gastric and digestive juices. Thus, gooseberry (amla) is great for the entire digestive process. 

Brain games for mental health

       The brain / mental games from will help you improve your problem solving skills, creativity, relate concepts, reason, plan, etc. Essentially, these mental agility games will allow you to gain the skills to efficiently face and solve any problem in your daily life. Keeping your brain in shape and healthy provides numerous benefits in the long term. Brain games allow us to strengthen our brain functions, increase mental vitality, and kick-start neural regeneration and re-connection. 

Also, yes, brain games improve memory, but only under some circumstances. New research finds promising evidence for computer programs designed to sharpen thinking skills.

Below are few games which can warm up your mind:- 

1. Chess:- Chess is one of the oldest games in the world dating back over 1500 years. As Bobby Fischer said, "Chess demands total concentration." A chess player can make moves like a grand-master for 30 moves and then get distracted on move 31 and make an elementary blunder that loses the game! This intense focus is useful in everyday life when confronted with school assignments, daily tasks, and deadlines. It also helps in problem solving as in every chess game, players are faced with challenges and problems that you have to solve in order to play your best game.

2. Trivia:- There are an endless number of trivia topics that can be utilized for a trivia game, dependent on the group or individual with whom you are playing. Exciting topics include musicals, current affairs and history. Trivia is a fantastic way of stimulating the brain.

3. Lumosity:- Lumosity is one of the most develop brain training and mental fitness websites around. You can sign-up for a free account—offers three games per day—or choose the subscription service. Either way, you can keep track of your results and improvement.

With Lumosity, you'll find yourself challenging your brain and getting better at your scores along the way. Most important, these are fun brain training and mental fitness games, tests, and activities.
Not only can you use the website, apps are available for iOS and Android, so you can train on the go.

4. Sudoku:- Sudoku is a highly addictive number placement game that relies on memory. To complete a Sudoku puzzle you have to look ahead and follow trails of consequences. if you put a 6 in this box, that one must be an 8 and this one a 4, etc. This "planning" helps improve short-term memory and concentration. Like crosswords, Sudoku is a popular brain game you can play online or on paper

5. Crosswords:- Crosswords are a classic brain trainer, accessing not only verbal language but your memory from many dimensions of knowledge. Best of all, there are many ways you can do a crossword, both online and off.

A classic way to do crosswords is to pick up a newspaper or buy a book of crossword puzzles. The books are nice because they're always with you and you can buy one specifically suited to your skill level and interests. Remember, though, crosswords can be tough. You will also find an endless list of free crossword puzzles online.

Home exercises / workouts for women.

    We all know working out will make us healthier, stronger, have less stress, more energy, and live longer. 

    But due to pressure of job / work we often don't get enough time to go to gym and workout, which results in overweight, stress, laziness, diabetes, etc. Our hectic lifestyle is having adverse effect on our health.


Below are few exercise specially for women which can be performed at home and will help you to remain healthy and fit.

1. Prisoner Squat - This exercise sculpts the inner thighs as well as tones the gluteus minimus (side of butt) for lean legs like a dancer.

Instructions - 

• Stand in a shoulder-width stance with toes pointed slightly outward. Keeping an upright torso, place your hands behind your head while pulling your shoulders and elbows back. 
• Lower into a squat position by pushing your hips back and bending your knees until the crease of the hip drops below knee level. 
• Pause at the bottom of the movement, and then extend hips and knees upward, explosively pushing yourself back to the starting position. 

Note - 

• Do not round the upper back. 
• Make sure you drive through your heels and not your toes. 
• Heel should not leave the ground. 

2. Push ups - 

Helps to tighten chest / breasts muscles and triceps.

Instructions -

• When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart.
• Your feet should be set up in a way that feels right and comfortable to you.
• Think of your body as one giant straight line.
• Your head should be looking slightly ahead of you, not straight down.
• At the top of your push up, your arms should be straight and supporting your weight.

Note - If you have any confusion with the movement click HERE and have a look on this video.

3. Side plank - This exercise helps to help tighten and shrink waistline.

Instructions -

• Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm.
• Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds.
• Turn around so that you’re lying on your right side and repeat. 

4. Single Legged Dead-lift - 

It lifts and tones the gluteus maximus (the main extensor muscle of the hip) and activates the entire core. It also helps to prevent back pain.

Instructions -

• Stand on your left foot. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor.
• Bend forward at your hips, and slowly lower your body as far as you can.
• Pause, then push your body back to the starting position. As you come up, think about using your gluteus maximus (the main extensor muscle of the hip) to push your hips forward instead of lifting from your back.
• Repeat the same now standing on your right foot. 

5. Lower Body: Lying Bridge - 

Bridges are perfect exercise for a perfectly rounded rear, also they will help to keep your back healthy and pain free.

Instructions -

• Lie faceup on the floor with your knees bent and your feet flat on the floor.
• Raise your hips so your body forms as straight line from your shoulders to your knees.
• Pause in the up position, then lower your body back to the starting position. 

6. Plank -

Plank improves posture and core strength, which makes us feel better, look taller, and feel more confident.

Instructions -

• Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance.
• Hold the position for 15-25 seconds.

5 simple ways for a healthy routine

1. Lets go for a walk

           I don't view walking as an exercise at all but rather as an essential movement that we all require. The older you get the more important it becomes. You can be very athletically fit, but if you are sitting all day with minimal walking or movement, your health will most definitely suffer. Taking 10,000 steps a day is a basic requirement for optimal health, like drinking adequate amounts of water each day.

Here are few ways where you can walk a bit.

• Walking to someone else’s desk rather than sending an e-mail.
• Parking furthest from the building and walking in.
• Taking the stairs more often.
• Taking the dog for a walk.
• Cycling with the kids instead of watching TV.

2. Stand more often
        We spend our lives sitting – at our desks, in front of the TV, in a meeting or on the phone. New research is emerging highlighting the potential risk to health from all our sitting behaviour. So break your sitting time by standing for five minutes and reap the health benefits.

3. Healthy eating
       When it comes to healthy eating, there is an overwhelming array of theories, diet books and online information about what to eat – which is often conflicting. Although the research is still ongoing and developing, what the experts all agree on is that our diets are too high in sugar, our portions are too big and we should eat a variety of whole natural foods.

4. Avoid sugar 

        From sugary drinks to breakfast cereal, it’s hard to get away from sugary foods. Often the sugar is hidden in canned goods or pre-packaged foods, or even in foods we think are healthy for us, such as fruit juice. The average person takes in about 22 teaspoons of added sugar each day. According to the American Heart Association the daily target should be no more than six level teaspoons for women, and nine for men—that’s for both food and beverages combined.
The easiest way to limit your sugar intake with one small change is to cut out sugary fizzy drinks. This alone can help you to lose or maintain a healthy weight, which in turn will reduce your risk of heart disease, obesity and diabetes.

Ways to avoid sugar from diet

• Stop Buying Processed Foods.
• Choose Whole, Fresh Fruit Over Juice, Dehydrated, or Other Fruit Products.
• Avoid Flavored Yogurt.
• Give Yourself Rules About Dessert.
• Don’t Keep Treats In The House.
• Avoid Mixed Alcohol Drinks.
• Cut Out Soda

5. Avoid smoking / alcohol 

       There is nothing more damaging to a long, healthy life than smoking, which is estimated as the reason for death or disability in half the people who smoke. The dangers of smoking tobacco are so significant that it is the most important public health problem in the world, which ironically, is largely avoidable.

Smoking not only cuts your lifespan by affecting your internal organs, but it also ages you on the outside by causing skin damage. Tobacco smoking can give you wrinkles, create pucker lines around your mouth, stain your teeth and fingers, rob your skin of nutrients, break down youth-enhancing collagen and make your skin look grey. It makes you wonder how smoking is often marketed as glamorous and attractive.

It takes courage to quit smoking, as it’s not an easy journey – but it’s a brave and sensible choice. Some of the positive changes will happen quickly, while others will be more gradual, but all the changes will benefit your health and well-being.

         Alcohol abuse affects your heart, liver, and brain. Over time your heart muscles weaken and sag from the strain that alcohol places on it. A weakened heart cannot adequately pump the blood required to flow to other vital organs in the body; impeded blood flow can lead to varying types of chronic illness in addition to high blood pressure, blood clots, irregular heart beat, and stroke.

The liver is usually the most affected organ, since this is where alcohol is metabolized. Drinking alcohol heavily can force the liver to build up fat, a condition most closely associated with cirrhosis and alcoholism, but which can also be caused by binge drinking. Drinking alcohol can also lead to hepatitis, a condition that if severe enough may require dialysis or even an organ transplant.

Ways to maintain healthy weight

First of all maintaining healthy weight is not hard, its only our thinking that to maintain weight we need to do intense workouts or consume weight loss drugs. There are many ways of staying fit just by maintaining a healthy diet. Following are some ways in which you can stay fit and maintain proper body weight by proper eating habit.

1. Don't deprive yourself - Not eating enough calories in a day is a one-way ticket to overeating later in the week. You may have been on a strict diet that limited the amount of calories you consumed, but it will be next to impossible to maintain that level of commitment now that you've reached your goal weight. Never let yourself get to the point where you feel like you're starving – that feeling where your stomach seems like it could turn inside out from the lack of sustenance. Once you're that hungry, every healthy eating tip and strategy you've ever read or heard will go straight out the window as you make a beeline toward an extra-large double-cheese pizza with a milkshake chaser.

2. Treat yourself in small doses - If you love chocolate ice cream, but you've said you've sworn it off for good, at some point that self-imposed ice cream embargo is going to cause a lot of problems. The longer you go without allowing yourself a treat, the greater the risk of breaking down at some point and eating three pints of the cold stuff. Everything is OK in moderation – buy your favorite treats in individually wrapped containers or create one-serving treat packs out of the full-size container. The point is to never feel like you can't have something – because we all know that eventually we all want what we can't have.

3. Eat less food, more often - To avoid feeling deprived (and consequently inhaling that oversize pizza) you need to eat less food, more often. Small meals don't work for everyone, but if you want to feel satisfied (and not starving) all day, then spreading out your meals is a great tactic. Eating five or even six smaller meals can really make a big difference in your energy level and how you feel overall. Larger, heavy meals are harder to digest and often leave you feeling sluggish, whereas you'll feel lighter all day eating smaller meals, and be much more able to control cravings.


4. Stay hydrated - What feels like hunger can actually be thirst in disguise, so if you find yourself contemplating a stroll to the vending machine, make sure you're adequately hydrated before you give in to a snack attack. It's easy to forget about drinking water when you're busy, whether it's meeting deadlines, in meetings, or wrangling small children – but drinking enough water is a great way to avoid eating when you're not really hungry at all. Keep a pitcher on your desk filled with water and an inviting dash of berries, cucumbers and slices of orange to give yourself more incentive to sip.

5. Snack smarter - We all snack, and snacking isn't a bad thing – it's the snack choices that can get us into trouble. Anything sugary and full of white flour (cookies, cakes) will give you a burst of energy – then you will crash, staring blankly at your computer screen wondering what just happened. When you're tired or frustrated it's easy to reach for the comfort snacks but what you need is fuel, not something that offers no nutritional value. Instead of chips and cupcakes grab or pack one of the following:

Half of an apple covered in almond butter
Plain, low-fat yogurt topped with ground flax seeds and frozen raspberries
A handful (12-14) of raw almonds
Vegetables and hummus
Low-sodium vegetable juice
Celery sticks with peanut butter

6. Rethink your plate - Your plate is a good indicator of whether you're going to have trouble maintaining your ideal weight or not. If it's filled with simple carbohydrates (bread, pasta, potatoes) and meat, you might have some trouble keeping the weight off. A better-looking plate would be divided like so: half vegetables, a quarter whole grains and a quarter protein. Vegetables don't have to be boring. If you're picturing a plate overflowing with raw carrots, think again. Try filling your plate with one quarter grilled asparagus and one quarter oven-roasted cauliflower. Or one half chopped raw broccoli dressed with low-fat yogurt and dill topped with pomegranate seeds and crushed raw almonds. The possibilities are endless we can use endless combinations of various healthy stuffs in our diet.

How to take care of eyes

Eyes are an very important organ of human body, so it is very important to keep them healthy. So here are some of the tips to keep our eyes healthy.

1. Have a proper and healthy diet- To have a healthy eyesight you must need to have a healthy and nutritious diet. eat foods rich in vitamin 'A' like carrots, papaya ,etc even drinks like green tea, carrot juice and eat carrots, tomatoes, peaches, papaya, mangoes, garlic, spinach, turkey, chicken, nuts, sunflower seeds and yogurt, contains vitamins, minerals and other chemicals that may help keep eyes healthy.

2. Exercise regularly- Maintain healthy physique, and exercise to help prevent diabetes and diabetes-related eye disorders and blindness. If you have diabetes, maintain careful control in order to help prevent diabetic retinopathy, which can result in blindness.To get proper nutrition eat lean meats, low-fat dairy, lots of fresh fruit and vegetables, nuts, whole grains. Cook with fats derived from plants like canola oil, nut oils or olive oil.


4.Rest your eyes- Give your eyes some rest, if you are working more on computer, laptop or mobile, just see somewhere 20 feet away for 20 seconds. Another method is repetitively open and close your eyes this will keep your eyes fresh and healthy.


6. Wear sunglasses- Reducing ultraviolet light exposure will prevent damage from sunlight. Brown cataracts, also called sunshine cataracts, and macular degeneration have been linked to exposure to sunlight.
Limit your time outdoors in the summer sun between 10 a.m. and 2 p.m., especially if you already have eye disease. Sunlight strikes the Earth at less of an angle and is more intense when high overhead in midday and in summer.

5. Visit a doctor- Visit an eye doctor and have a complete eye examination every couple of years if you are over age 40. Children should have complete eye examinations at ages 6 months and 3 years. Youths age 4 to 19 should have the more basic eye screenings every year during medical checkups. People should have a complete eye exam at least once between ages 20 to 29, and twice between ages 30 and 39.
Make an appointment with an ophthalmologist if you have itching, swelling, puffiness, redness or irritation around the eye or eyelid. See a doctor if you have blurred vision or loss of vision. These conditions may be symptoms of eye disease.

The medical industry has made major advancements in treating eye diseases such as glaucoma, cataracts and macular degeneration. If you have been diagnosed with glaucoma, macular degeneration or other eye disease, take your medications and follow the doctor's orders.Ask your eye doctor about special prescription glasses for working on computers. The prescription for your regular glasses or contacts may not be right for computer work. Working on a computer can strain eyesight.

7. Palming- Palming is one f the oldest ways to relax your eye muscle. 
You can either be in standing or sitting position, but you should be comfortable.
Now rub your hands against one another together until they feel warm.
Place palm on your eyes.
Doing this will help in reducing stimuli to your eyes and brain.
Closing your eyes and applying light pressure to them will spread the tear film in your eyes evenly and relax them.
Note:- Don't pressurize your eyeballs. Also, your nose should not be covered. And make sure no light can enter your eyes though gaps between your fingers or the edges of your palms and nose.

7. Drink juices / water- Regularly drink vegetable / fruit juices or plenty of water. Juices of tomato, carrot, orange,  grapefruit, strawberries, broccoli, etc. helps to avoid dehydration that can damage your eyes. 


8. Making a figure eight with your eyes- The best way to train your eyes is to make figures with your eyeballs. Imagine there is a giant square 8-10 feet away from you, trace the figure with your eyes. You can do similar exercise using different figures such as imagining giant number 8, sphere and spiral shapes.

3. Sleep- Last but never the least, get adequate and normal sleep to avoid eye strain which will help them to keep healthy.

Healthy breakfast

Having breakfast is an important habit if you are dieting or watching your weight. Research shows that regular breakfast eaters are leaner and are more successful a losing weight as compared to person trying to loose weight by eating less breakfast and meals.

Here are some of my favorite breakfast:

1. Raspberries

A cup of raspberries delivers a whopping 8 grams of fiber (that's more than double what's in a cup of strawberries and about the same amount in a cup of some types of beans). What's so great about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4.5 pounds of weight lost.

2. Oatmeal

Oatmeal can help you lose weight in two ways. First, it's packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the Journal of Nutrition reported that eating a breakfast made with "slow-release" carbohydrates—such as oatmeal or bran cereal—3 hours before you exercise may help you burn more fat. How? Eating "slow-release" carbohydrates doesn't spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don't spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.

3. Yogurt
A recent report, published in the New England Journal of Medicine, and out of Harvard revealed which foods are correlated with weight change, including the top 5 foods that promote weight loss. Yogurt was one of them!Another reason to eat yogurt: the protein in it may give you an extra edge if you're looking to get leaner. When researchers fed two groups of mice a high-fat diet for 11 weeks, the mice that got water spiked with whey protein (a type of protein found naturally in yogurt and other dairy) packed on 42 percent less weight and nearly a third less body fat than the mice who just drank plain water, despite the fact that they ate roughly the same number of calories. The whey eaters also gained 7 percent more lean body mass (e.g., muscle mass). Save calories—and unnecessary sugar—by choosing plain yogurt. If you need a little extra sweetness, try fresh fruit (maybe raspberries?).

4. Peanut Butter
Nuts were also among the top 5 foods that Harvard researchers said promote weight loss. I love to slather a tablespoon or two of peanut butter onto whole-wheat toast (ahem, a "slow-release" carbohydrate), but you could also add nuts to your oatmeal.


5. Eggs
Eggs deliver protein, which is great for dieters. Compared to carbohydrates and fat, protein keeps you satisfied longer. Plus, in one study, dieters who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.

         These are my recommended things to have in breakfast, however you can add other healthy ingredients to your morning meals by consulting a dietitian.

Proper sleeping postures.

Most people don't think about their sleeping postures which can cause harm in their near future.

1. FACE DOWN- Sleeping on your stomach helps in digestion unless you found a way to breathe through your pillow, it most likely leads yo you tilting your face in one direction or other. This puts a lot of strain on your neck.
Sleeping face down can also cause back pain , as curve of spine is not supported.

2. PILLOW-SUPPLEMENTED- Regardless of which sleeping position you prefer, it's highly likely that you can get better night's rest with less pain in the morning by supplementing your body with pillow.
Back sleepers can put a small pillow under the arch of their spine, side sleepers can place a pillow between their knees, and stomach sleepers can place pillow under their hips to support the joints and for for full body relaxation.

3.ON THE RIGHT SIDE- If you are a side sleeper, which side you sleep on also makes a difference. Sleeping on right side can worsen heartburn while sleeping on left side can put strain on internal organs like liver, lungs and stomach(while minimizing acid reflux). For pregnant womens doctors advise to sleep on left side, since this can imp blood circulation to the fetus.

4.ON SIDE- ARMS OUT- This position has many of the benefits as of sleeping on the right side with your arms straight down. However,.many side sleeping can cause shoulder or arm pain due to restricted blood circulation and pressure on nerves which me be exacerbated by having your arms out in front of you.

5.ON SIDE- ARMS AT SIDES- When you are sleeping on your side with both arms down, the spine is best
supported In its natural curve. This can definitely help to reduce back and neck pain while also reducing sleep apnea.
The downside? Sleeping on the side can contribute to skin aging due to gravity, meaning facial wrinkles and sagging breasts.

6.FETAL POSITION- Sleeping all curled up into a ball with your knees drawn up and your chin tilted down this might feel comfortable position but it can do number on your back and neck.

The extreme curl of the fetal position can restrict deep breathing. That considered sleeping like a fetus can have you sleeping like baby if you have problems like snoring or if you are pregnant.


7.ON YOUR BACK- ARMS AT SIDES- Sleeping on your back straight with arms at sides of considered as best sleeping position for spine health and it's good for your neck too as long as you don't use too many pillows. It's said that back sleepers tend to snore more than in any position and sleep apnea is strongly associated with sleeping on back.


8.ON YOUR BACK- ARMS UP- This so called starfish position is good for your back. Whether you have your arms up around your pillow or not, sleeping on your back may also help to prevent facial wrinkles and skin breakouts. However like the arms-down back sleeping position, this also results in problems like snoring and problems with acid reflux. Plus, having your arms up can put presses an your shoulders, leading to pain.

What are the benefits of good quality sleep?

A good night's sleep is incredibly important for your health. In fact, it's just as important as eating healthy and exercising. Also, National Sleep Foundation  has considered sleep as an essential for a persons well being. Unfortunately, now a days the working environment is interfering with natural sleep patterns. People are now sleeping less than they did in the past, and sleep quality has decreased as well.

Below listed points will help you to know about some importance factors of 'a good night's sleep'.

• Sleep keeps our body and mind relaxed, and tension free.

• A well slept person is more agile, concentrated and effective in his work. Sleeping also helps in keeping our eyes healthy. Sleep also helps you pay attention, make decisions, and be creative.

• A person on an average should sleep 6-8 hours a day which seems hard to follow for some people because of their hectic working schedule.

• Sleep helps your brain work properly. While you're sleeping, your brain is preparing for the next day. It's forming new pathways to help you learn and remember information.

• Studies show that a good night's sleep improves learning. Less slept persons are more irritated and have to indulge more than normal efforts for doing their normal or routine job.

• One study of teenagers showed that with each hour of sleep lost, the odds of becoming obese went up.

• According to a research with every decrease in 2 hours sleep is equal to have 0.05 blood alcohol level.

• Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose (sugar) level. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes.

• Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility.

• Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances.

• There should be balance between sleep, diet, physical activities and proper rest for staying fit and healthy.

How to increase your height?

Height plays a very important role in a persons personality. A persons looks are increased by his/her height.
According to a study height increases till 18 years of age in women and 21 years of age in men. Height will only increase if your growth plates haven't closed.

Methods of increasing height:

• The most important role of determining height of a person is his genetics. If your parents having a good height you are likely to get that hereditary. But this doesn't means having short parents means you will be short. Just as tall parents doesn't means having giant height. 

• Diet also plays a major role in having good height. Make sure that your body is getting right amount of vitamins and nutrients. ensure that your body is getting vitamin-D, zinc and proteins. Morning sunlight is best and natural source of vitamin-D. Include more eating of green vegetables. There should be minimum intake of calcium and carbohydrates. Zinc can be increased in body by eating eggs, oysters, chocolates. Try eating a healthy and nutritious foods instead of junk foods. 

• Regular exercising also helps to increase your height, but if your growth plates have closed then this might not help. Practice stretching exercise, stretching helps to relive muscles of body and gives relief to spinal cord which will help to grow taller. Jumping, biking, running, swimming are some of the activities which helps you to increase height. 

• Sleep 8-10 hours of sleep helps your body to regenerate tissues while body is at rest. Try to sleep calmly without tension or stress make sure that you are getting undisturbed sleep. 

• Don't hesitate to consult doctor, they are trained and might help you.