## **Finding Balance With Screen Time To Support Your Health In A Digital World :**

  
Finding a balance with screen time is essential for maintaining your health in today's digital world. Here are some tips and insights to help you manage your screen time effectively:
  
  
## **Monitor and Reflect**:

 Use screen time tracking features on your devices to become aware of your digital habits. This awareness is the first step towards making necessary adjustments.
  
  
## **Set Clear Limits**:

Establish limits for daily screen time to ensure a healthy balance between online and offline activities. This is particularly important for children and adolescents.
  
  
## **Encourage Outdoor Play:**

Balance screen time with outdoor activities. Engaging in physical activity not only boosts physical health but also helps improve mental well-being.
  
  
## **Create Tech-Free Zones:**

Designate areas in your home as tech-free zones (like bedrooms or dining areas) to promote quality time with family and encourage healthier habits.
  
  
## **Prioritize Human Connection**:

Reducing screen time can free up more time to connect with family and friends, which is crucial for emotional support and reducing stress levels.
  
  
## **Practice Mindfulness:**

Embrace mindful habits by periodically disconnecting from digital devices. This can help you create a more meaningful relationship with technology and improve your overall well-being.
  
  
## **Educate About Healthy Alternatives:**

Especially for children, explore and encourage alternative activities, such as creative play or reading, to diversify their engagement outside of screens.
  
  
By implementing these tips, you can support your mental, emotional, and physical health while navigating the digital landscape effectively.
  
  

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Finding Balance With Screen Time To Support Your Health In A Digital World 

## **Break Free from Sugar: Practical Steps to Overcome Sugar Addiction:**

  
Sugar is everywhere—from morning cereals to sauces and snacks. While a little sugar is fine, too much can wreak havoc on your health. If you’re struggling with sugar cravings, don’t worry! You’re not alone, and there are effective ways to overcome it. Let’s explore simple, actionable strategies to break free from sugar addiction and enjoy a healthier, more balanced life.

  
## **1\. Understand Your Triggers**

Sugar cravings often have emotional or situational triggers. Stress, boredom, or even certain environments can make you reach for sweet treats.

  
**Tip**: Identify when and why your cravings hit. Keep a journal to track these moments and notice patterns.

  
## **2\. Eat Balanced Meals**

A diet rich in protein, healthy fats, and fiber helps stabilize blood sugar levels, reducing the intensity of sugar cravings.

  
**Tip**: Include eggs, nuts, avocados, and whole grains in your meals to feel fuller for longer and avoid sugar spikes.

  
## **3\. Stay Hydrated**

Sometimes, thirst disguises itself as hunger. Drinking enough water can help you distinguish between true hunger and a craving.

  
**Tip**: Start your day with a glass of water and keep a bottle with you to sip throughout the day.

  
## **4\. Get Enough Sleep**

Poor sleep increases the hunger hormone (ghrelin) and decreases the hormone that makes you feel full (leptin), leading to more sugar cravings.

  
**Tip**: Aim for 7-9 hours of quality sleep each night to regulate your appetite naturally.

  
## **5\. Reduce Processed Foods**

Processed foods are often loaded with hidden sugars.

  
**Tip**: Read labels carefully and avoid foods with added sugars. Look for healthier alternatives or make your own snacks.

  
## **6\. Choose Natural Sweeteners**

Instead of refined sugars, opt for natural sweeteners like honey or stevia.

  
**Tip**: Gradually reduce the sweetness in your beverages and foods to reset your taste buds.

  
## **7\. Distract Yourself**

When cravings hit, a simple distraction can help.

  
**Tip**: Take a walk, call a friend, or try a short burst of exercise to shift your focus.

  
## **8\. Plan for Healthy Snacks**

Sugar cravings often strike when you’re hungry and unprepared.

  
**Tip**: Keep nuts, fresh fruit, or yogurt on hand to satisfy hunger in a healthier way.

  
## **9\. Practice Mindful Eating**

Mindful eating can help you enjoy your food more and feel satisfied with smaller portions.

  
**Tip**: Eat slowly, savor each bite, and focus on the flavors and textures of your meal.

  
## **10\. Get Support**

Breaking a sugar habit can be challenging alone.

  
**Tip**: Share your goals with friends or join a supportive group to stay motivated and accountable.

  
## **Conclusion:**

Overcoming sugar addiction is a journey, but it’s one worth taking for your health and well-being. By understanding your triggers, making better food choices, and practicing mindfulness, you can regain control over your cravings. Start with small steps, stay consistent, and celebrate your progress along the way. Your body—and mind—will thank you!
  
  

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Struggling with Sugar Cravings? Take Control and Feel Better

## **Natural items for skin care and how do they effect?**

Natural items for skin care are often preferred by individuals who seek gentle and potentially beneficial ingredients for their skincare routine. Many natural ingredients contain vitamins, antioxidants, and other compounds that can contribute to healthier skin. Here are some commonly used natural items in skincare and their potential effects:

  
## **Aloe vera for hydration:**

**Effect:** Soothing and hydrating. Aloe vera is known for its anti-inflammatory properties, making it useful for calming irritated or sunburned skin.

  
## **Coconut oil for moisturization:**

**Effect:** Moisturizing and antimicrobial. Coconut oil helps to hydrate the skin and has antimicrobial properties that can be beneficial for certain skin conditions.

  
## **Tea tree oil for acne treatment:**

**Effect:** Antimicrobial and anti-inflammatory. Tea tree oil is often used to address acne and other skin conditions due to its antibacterial and anti-inflammatory properties.

  
## **Honey for Smoothness:**

**Effect:** Moisturizing and antibacterial. Honey can help retain moisture in the skin and has natural antibacterial properties.

  
## **Olive Oil for Nourishment:**

**Effect**: Moisturizing and antioxidant. Olive oil contains antioxidants and healthy fatty acids that can nourish and hydrate the skin.

  
## **Green tea for inflammation reduction:**

**Effect**: Antioxidant and anti-inflammatory. Green tea is rich in antioxidants that can help protect the skin from damage and has anti-inflammatory properties.

  
## **Jojoba oil for lightweight hydration:**

**Effect:** Moisturizing. Jojoba oil closely resembles the skin's natural oils, making it an effective moisturizer without clogging pores.

  
## **Shea butter for deep moisturization:**

**Effect:** Moisturizing and anti-inflammatory. Shea butter is a rich emollient that helps to hydrate and soothe the skin.

  
## **Rosehip seed oil for anti-aging:**

**Effect:** Anti-aging and hydrating. Rosehip seed oil is high in vitamins and antioxidants, which can help reduce signs of aging and improve skin texture.

  
## **Chamomile for gentleness:**

**Effect:** Calming and anti-inflammatory. Chamomile is known for its soothing properties and can be beneficial for sensitive or irritated skin.

  
## **Understanding your skin’s sensitivity:**

It's important to note that individual reactions to natural ingredients can vary, and some people may be sensitive or allergic to certain substances. Before incorporating new ingredients into your skincare routine, it's advisable to perform a patch test to ensure compatibility. Additionally, consulting with a dermatologist can help tailor a skincare routine that addresses specific skin concerns and conditions.

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## **Introduction: The healing power of friendship:**

  
**The Power of Friendship: How Strong Bonds Improve Health and Well-being:**

Friendship is more than just sharing laughter and memories—it’s a vital component of a happy, healthy life. Numerous studies have shown that strong social connections significantly boost mental and physical health, improve longevity, and create a more fulfilling existence. In this fast-paced, technology-driven world, it’s easy to underestimate the importance of real-life human connections. However, the benefits of true friendship extend far beyond mere companionship. Let’s explore how meaningful friendships can transform your life and well-being.

  
## **Relief for your stress:**

Good friends act as a buffer against stress. Sharing worries and frustrations with a trusted friend helps lower cortisol levels—the hormone linked to stress. A heart-to-heart talk or a simple, supportive presence can work wonders in calming your mind. When you know someone is there to listen without judgment, it can ease emotional burdens and provide comfort. In challenging times, friends can also offer practical solutions or a different perspective, making stressful situations feel more manageable.

  
## **Lift for your mental health:**

Strong friendships are linked to lower rates of depression and anxiety. Friends offer emotional support, help us see the brighter side of situations, and create opportunities for fun and relaxation. Socializing releases dopamine, a feel-good neurotransmitter that boosts mood and combats loneliness. Loneliness, on the other hand, has been associated with increased risks of mental health issues. By engaging in meaningful conversations and shared activities, friendships provide a sense of belonging that is crucial for emotional resilience and well-being.

  
## **Boost for your physical health:**

The health benefits of friendship extend to your body as well. Research shows that people with strong social networks have lower blood pressure, better immune function, and a reduced risk of cardiovascular disease. Companionship encourages healthier lifestyle choices, such as regular exercise, balanced diets, and quitting harmful habits like smoking or excessive drinking. Friends can motivate each other to prioritize wellness, participate in group fitness activities, and celebrate progress together, reinforcing a positive cycle of health.

  
## **Energy for your life:**

Friendship adds years to life and life to years. According to studies, people with close, supportive friendships have a higher life expectancy. The emotional and physical benefits of social ties help maintain cognitive function, mobility, and resilience as we age. Friendships provide a sense of purpose and reduce feelings of isolation, which are key factors in maintaining mental sharpness. Even in later stages of life, the presence of loyal friends offers companionship and joy that significantly enhances quality of life.

  
## **Drive for personal growth:**

Friends often push us to be our best selves. They provide accountability, whether it’s for sticking to fitness goals, pursuing new interests, or overcoming personal challenges. This positive reinforcement helps foster personal growth and success. Whether cheering you on during difficult times or celebrating your achievements, good friends are your biggest supporters, encouraging you to dream bigger and aim higher.

  
## **Tips for building and maintaining strong friendships:**

###   

**Be Present**: Active listening and showing genuine interest in others strengthens bonds. Put away distractions like phones and give your full attention to your friends during conversations.

  
**Prioritize Time**: Schedule regular meetups or calls to nurture connections. Even a quick check-in shows that you care and value the relationship.

  
**Be Supportive**: Offer help, encouragement, and empathy when your friends need it. Small acts of kindness, such as sending a thoughtful message or lending a hand, go a long way.

  
**Communicate Openly**: Honest conversations build trust and understanding. Addressing conflicts respectfully and sharing your feelings openly helps create deeper connections.

  
## **Final thoughts: Honoring the value of friendship:**

  
Friendship is a cornerstone of a healthy and happy life. It’s a reminder that investing in meaningful relationships pays dividends in joy, health, and resilience. Strong friendships can reduce stress, improve mental and physical health, and enhance the overall quality of life. So reach out to an old friend, nurture current friendships, and embrace the power of social connection. A happier, healthier life is just a conversation away. In the journey of life, friends walk beside us, turning ordinary moments into extraordinary memories and making life’s challenges easier to face together
  
  

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Good friends = Good health. ❤️ Read here why!

The Power of Friendship: How Strong Bonds Improve Health and Well-being 

## **Make the Most of Your Day with Simple Time Management Tips:**

In today’s fast-paced world, managing time effectively can seem like a daunting task. However, mastering simple time management strategies can help you stay on top of your commitments while leaving room for rest and relaxation. Here are some practical tips to help you make the most of your day. 

  
## **1\. Set Clear Goals for the Day:**

Begin each day with a clear vision of what you want to accomplish. Prioritize tasks by identifying your top three priorities. Setting clear goals ensures that you focus your energy on what matters most and avoid getting overwhelmed by minor distractions.

**Tip:** Use a planner or a to-do list app to jot down your daily goals.

  
## **2\. Use Time Blocking to Structure Your Day:**

Time blocking involves allocating specific periods for different tasks. By dedicating fixed time slots for work, meetings, exercise, and leisure, you create a balanced routine that maximizes productivity.

**Example:** Reserve 9 a.m. to 11 a.m. for deep work and block 1 p.m. to 2 p.m. for responding to emails.

  
## **3\. Avoid Multitasking:**

While it may seem efficient, multitasking often reduces productivity. Instead, focus on one task at a time to ensure better quality and quicker completion.

**Tip:** Turn off unnecessary notifications to minimize distractions.

  
## **4\. Leverage the Two-Minute Rule:**

If a task takes less than two minutes, do it immediately. This simple technique prevents small tasks from piling up and cluttering your schedule.

  
## **5\. Break Larger Tasks into Smaller Steps:**

Overwhelming projects are easier to handle when divided into smaller, manageable steps. Tackle one step at a time to maintain momentum and stay motivated.

**Tip:** Use checklists to track progress.

  
## **6\. Use the Pomodoro Technique:**

Work in short, focused intervals (typically 25 minutes) followed by a 5-minute break. This method helps maintain concentration and prevents burnout.

  
## **7\. Delegate Tasks When Possible:**

Don’t hesitate to delegate tasks to others when appropriate. Sharing the workload frees up time for tasks that require your unique expertise.

  
## **8\. Plan Breaks and Downtime:**

Scheduling regular breaks is crucial for maintaining productivity. Short periods of rest rejuvenate your mind and prevent fatigue.

  
## **9\. Review and Reflect on Your Day:**

Take a few minutes each evening to reflect on your accomplishments and identify areas for improvement. Regular reviews help refine your time management approach.

  
## **Conclusion:**

 Effective time management doesn’t require complex tools or radical changes. By implementing these simple tips, you can boost productivity, reduce stress, and find more time for the things you love. Start small, stay consistent, and watch how your days transform!

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## **The connection between diet and cancer:**

Here is a list of 10 foods that have been associated with an increased risk of

cancer formation. Keep in mind that the link between diet and cancer is complex, and avoiding these foods alone may not guarantee cancer prevention. It's also important to remember that moderation is key, and a balanced diet rich in fruits, vegetables, whole grains, and lean proteins is generally recommended for overall health. Here are 10 foods to be cautious about:

  
## **Limit these foods to help reduce cancer risk:**

##   

* **Processed Meats:** These include hot dogs, sausages, bacon, and deli meats. They often contain added preservatives and chemicals that can increase the risk of colorectal cancer.
* **Red Meat:** Consuming high amounts of red meat, such as beef, pork, and lamb, has been linked to an increased risk of colorectal and other cancers. It's best to limit your intake and opt for lean cuts.
* **Sugar-Sweetened Beverages:** Regular consumption of sugary drinks like sodas, energy drinks, and sweetened juices can contribute to weight gain and increase the risk of various cancers.
* **Processed Snacks:** Snack foods like chips, crackers, and packaged baked goods often contain unhealthy trans fats, excessive sodium, and other additives that can be harmful in the long run.
* **Fried Foods:** Foods that are deep-fried or cooked at high temperatures can produce harmful chemicals. This applies to items like French fries, fried chicken, and certain fast foods.
* **Alcohol:** Excessive alcohol consumption is a known risk factor for several types of cancer, including liver, mouth, throat, breast, and colon cancer.
* **Grilled and Charred Meats:** Cooking meats at high temperatures can create compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are potentially carcinogenic.
* **Artificial Sweeteners:** While more research is needed, some studies have suggested a potential link between artificial sweeteners (like aspartame and saccharin) and cancer risk. Moderation is advised.
* **Canned Foods:** Some canned foods may contain chemicals like bisphenol A (BPA) in the lining, which could potentially impact health. Opt for fresh or frozen options whenever possible.
* **Excessively Salty Foods**: Diets high in salt have been associated with an increased risk of stomach cancer. Reducing your salt intake and choosing foods with lower sodium content is advisable.

  
## **Lifestyle habits that promote long-term health:**

##   

Remember, making healthy food choices is just one part of a comprehensive approach to reducing cancer risk.

Lifestyle factors such as maintaining a healthy weight, staying physically active, avoiding tobacco products, and protecting yourself from excessive sun exposure are also important for overall well-being and cancer prevention.

If you have concerns about your diet and cancer risk, it's always a good idea to consult with a healthcare professional or registered dietitian.

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10 Foods to Avoid to Lower Your Cancer Risk Read the blog and find out 

10 Foods to Avoid to Lower Your Cancer Risk 

## **Fatigue (By Dr Haroon):**

  
Fighting fatigue effectively starts with identifying and addressing its underlying causes. Fatigue can stem from various physical, mental, or lifestyle factors. Here are steps to help you uncover and address the root cause:

  
## **Identifying the causes of fatigue:**

  
**Evaluate Your Lifestyle:**

**Sleep Quality:** Are you getting enough restorative sleep? Adults generally need 7-9 hours per night.

**Diet**: Ensure a balanced intake of nutrients. Avoid excessive sugar, caffeine, and processed foods.

**Hydration**: Dehydration is a common, often overlooked cause of fatigue.

**Exercise**: Regular physical activity boosts energy, but overtraining can lead to exhaustion.

  
## **Understanding medical and external fatigue triggers:**

##   

**Assess Medical Conditions:**

**Anemia:** Low red blood cell count reduces oxygen transport, causing fatigue.

**Thyroid Disorders**: Hypothyroidism is a common cause of sluggishness.

**Chronic Illnesses:** Conditions like diabetes, sleep apnea, or fibromyalgia can lead to persistent tiredness.

**Mental Health:** Depression, anxiety, or chronic stress often manifest as fatigue.

**Vitamin Deficiencies:** Low levels of B12, D, or iron are frequent culprits.

  
**Evaluate Stress and Mental Load**

**Emotional Strain**: Prolonged stress or emotional distress drains energy.

**Burnout**: Overwork and lack of balance in your personal and professional life can lead to chronic exhaustion.

  
**Look for Environmental Factors**

**Poor Air Quality:** Dust, allergens, or inadequate ventilation can reduce vitality.

**Light Exposure:** Lack of natural light or overexposure to blue light (from screens) can disrupt your sleep cycle.

  
##   

## **Tracking and addressing fatigue:**

##   

**Track Your Patterns:**

**Journaling:** Record your activities, diet, sleep, and energy levels daily to identify triggers or patterns.

**Seek Medical Advice**: If fatigue persists despite lifestyle changes, consult a healthcare provider for tests and guidance.

  

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Always tired? 🥱 Read the blog and find out why and how to fix it.

Tired All the Time? Know the Causes and Effective Solutions of Fatigue 

## **Are Hot Showers Really Bad for Your Skin?** 

  
Showering with hot water can have both benefits and drawbacks for your skin, depending on factors such as water temperature, duration, and your skin type. Here's a detailed breakdown:

  
## **The not-so-good side of hot showers:**

##   

1. **Stripping Natural Oils:**

  
* Hot water can strip your skin of its natural oils (sebum), which act as a barrier to retain moisture. This can lead to dryness and irritation, especially in colder months or dry climates.

  
1. **Disrupting the Skin Barrier:**

  
* Prolonged exposure to hot water can weaken the outermost layer of the skin, potentially causing redness, flakiness, or sensitivity.

  
1. **Exacerbating Skin Conditions:**

  
* If you have eczema, psoriasis, or rosacea, hot showers can aggravate these conditions by increasing inflammation and dehydration.

  
1. **Increasing Water Loss:**

  
* Hot water raises the skin’s temperature, which can cause excessive water loss from the skin, leaving it feeling tight and dehydrated.

  
1. **Dilating Blood Vessels:**

  
* The heat causes blood vessels to dilate, which may lead to redness, especially for those with sensitive skin or conditions like rosacea.

  
## **Benefits of warm showers:**

  
1. **Relaxation and Stress Relief:**

  
* Warm (not excessively hot) showers can help relax muscles and reduce stress, which may indirectly benefit skin health.

  
1. **Enhanced Cleansing:**

  
* Warm water helps open up pores, making it easier to remove dirt, oil, and debris.

  
##   **How to shower without damaging your skin:**

  
1. **Use Lukewarm Water:** Opt for lukewarm water instead of hot water to minimize damage.
2. **Limit Shower Time:** Keep showers under 10–15 minutes to reduce the risk of over-drying your skin.
3. **Moisturize Immediately:** Apply a moisturizer within a few minutes of stepping out of the shower to lock in moisture.
4. **Gentle Cleansers:** Use a mild, fragrance-free body wash or soap to avoid further irritation.
5. **Cool Down at the End:** Finish your shower with a brief rinse of cooler water to help seal the pores and reduce water loss.

  
By making small adjustments, you can enjoy the comfort of warm showers without compromising your skin's health.
  
  

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Love hot showers? Find out in the blog how they affect your skin. 

Are Hot Showers Really Bad for Your Skin? 

## **Introduction: The impact of mobile phones on our everyday lives:**

  
The invention of the mobile phone has brought a revolution in our lives and we feel connected to each other and with our surroundings more than ever. Cellular phones have become an indispensable part of our lives . They have changed the global trends and converted this world into a global village. With our One click we can access the whole world ranging from tourism to banking , healthcare , education and social connectivity . In short every one now owns and carries a mobile phone wherever they go. In Pakistan we have almost 196 Million mobile phone subscribers and that's a huge number . A recent study discovered that six out of ten people take their smartphones to the toilet. The habit, however, can have serious health consequences. 

On one hand we are harnessing the fruit of this great invention in different avenues of life but on the other hand it also has certain negative implications for our well being and health.

Mobile phones, like many everyday objects such as telephones and computer keyboards, harbor bacteria. However, being ‘mobile’, they are stored in bags or pockets, are handled frequently, and are held close to the face. In other words, they come into contact with more parts of our body and a wider range of bacteria than toilet seats.

  
## **Mobile phones and the bacteria they carry:**

  
The phones contain more skin bacteria than any other object; this could be due to the fact that this type of bacteria multiplies at high temperatures and our phones are perfect for breeding these germs, as they’re kept warm and cozy in our pockets, handbags and briefcases. These bacteria are toxic to humans, and can cause infections if they get an opportunity to enter the body. If you take your mobile phone to the toilet , there are chances that your phone gets covered in germs. There are germs everywhere in your toilet, be it your toilet seat, paper roll or even the door knob. So, you can get diarrhea, intestinal illnesses, and urinary tract infections etc.

  
## **What happens when you use your phone in the washroom?:**

  
Hands pick up bacteria and viruses all the time and are a route for infections. So too are the phones we touch. A number of studies conducted on the microbiological colonization of mobile phones show that they can be contaminated with many different kinds of potentially pathogenic bacteria.

These include the diarrhea-inducing _E. coli_ (which, by the way, comes from human poop) and the skin-infecting _Staphylococcus_, as well as _Actinobacteria_, which can cause tuberculosis and diphtheria, _Citrobacter_, which can lead to painful urinary tract infections, and _Enterococcus_, which is known to cause meningitis. _Klebsiella_, _Micrococcus_, _Proteus_, _Pseudomonas_ and _Streptococcus_ have also been found on phones and all can have equally nasty effects on humans.

Research has found that many pathogens on phones are often antibiotic resistant, meaning they can’t be treated with conventional drugs. This is worrying as these bacteria can cause skin, gut and respiratory infections that can be life-threatening.

Research has also found that even if you clean your phone with antibacterial wipes or alcohol it can still be recolonised by microorganisms, indicating that sanitisation must be a routine process.
  
  
## **POTENTIAL HAZARDS WHILE USING MOBILE PHONE IN WASHROOM:**

  
**1\. It can lead to UTI**

Using a mobile phone while sitting on a toilet seat predisposes us to the already microorganisms sitting on the mobile phone or cover and they can enter our genitals and lead to Urinary Tract Infections. It can lead to burning micturation , fever , nausea and vomiting and severe pain while urinating. 

  
**2\. Your mobile can become a carrier of germs**

Also, when you get out of the washroom, your mobile carries the germs and that can be passed on to others, whether it’s at home or work. If you put your phone somewhere or show something to someone, and boom! You carry forward the germs.

  
**3\. Using mobile in the toilet can disrupt your defecation/urine**

Using your phone in the toilet can meddle with your body's response to stools. You should not sit in the toilet for more than 10 minutes, but with a cell phone in your hand, the time can extend to 20-30 minutes, which can create problems in your pooping process.

  
**4\. It can make you constipated**

  
This can also cause constipation, as your body becomes accustomed to working with a very long and unnatural timeframe in the bathroom.

5\. It can lead to hemorrhoids

Also, your casual 30-minute time in the washroom can lead to hemorrhoids, as the body gets confused and becomes accustomed to long sessions in the bathroom. Hemorrhoids are basically inflamed veins near your anal area that can bleed, and can feel super itchy and painful.

  
**6\. It can stress you**

  
Your time in the toilet is sometimes the only time when you take a break from your work and busy life. When you take your phone with you, you miss giving a break to your brain. You are always consuming information, and that can stress you.

  
**8\. You might lose your phone and all the important information**

  
If you take your mobile to the loo, then you can’t deny the chances of it getting dropped in the pot. And if it does, then you can lose access to important calls, texts, emails, saved information, etc. as your phone will be dead.

So ladies, a loo break is a must, but give a break to your phone.

  
## **Tips to keep your phone germ-free:**

  
Maintaining hygiene standards is a prerequisite for healthy living.We can remain safe from the hazards by using simple techniques.

  
1. Use alcohol based swabs to clean the mobile phone and its case.
2. Do not spray sanitisers directly onto the phone and keep liquids away from connection points or other phone openings.
3. Absolutely avoid using bleach or abrasive cleaners. And wash your hands thoroughly after you’ve finished cleaning.
4. When not at home, keep your phone in your pocket, or bag and use disposable paper.
5. Touch your phone with clean hands – washed with soap and water or disinfected with alcohol-based hand sanitiser.
6. . Do not share your phone with others if you have any infection, or have not first sanitized it.
7. If children are allowed to play with your phone, sanitize it as soon as possible afterwards.
8. And get in the habit of putting your phone away when not in use, then sanitizing or washing your hands.
9. You might also want to occasionally sanitize your phone charger when you are cleaning your phone.

  
## **Conclusion: Put your health first, not your phone:**

  
At last it can be safely concluded that using mobile phones in washrooms is not only unhealthy but also a waste of time. Nature has created this time to free our body off the waste products of digestion and relax our bodies. So it's high time that we stop using mobile phones in washrooms and prioritize our health first and use mobile phones only when and where it is required. 
  
  

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Read this before you take your phone to the washroom again! 🦠

Why Using Your Mobile in the Washroom Isn’t a Great Idea

## **Understanding how caffeine works:**

  
Caffeine is a central nervous system stimulant that can temporarily increase alertness and energy levels by affecting various neurotransmitters in the brain. Here's how it works:

  
**Adenosine Receptor Blockade:** In the brain, there is a neurotransmitter called adenosine that promotes relaxation and sleepiness. Caffeine works by blocking adenosine receptors, which prevents adenosine from binding to them. As a result, you feel more awake and alert.

  
**Release of Neurotransmitters:** Caffeine also stimulates the release of other neurotransmitters, such as dopamine and norepinephrine, which can improve mood and increase alertness.

  
**Increased Heart Rate:** Caffeine can increase your heart rate, leading to a feeling of increased energy and wakefulness.

  
## **The recommended safe dose of caffeine intake:**

  
Safe dose can vary from person to person, depending on factors like individual sensitivity to caffeine, age, weight, and overall health. However, general guidelines suggest that most healthy adults can safely consume up to 400 milligrams of caffeine per day without significant adverse effects. This is roughly equivalent to the amount of caffeine in four 8-ounce cups of brewed coffee.

It's important to note that caffeine can be found not only in coffee but also in various other sources, including tea, energy drinks, soft drinks, and even certain foods and medications. 

  
Here's a general idea of the caffeine content in various sources:

  
* **Coffee:** The caffeine content in coffee can vary widely, but an 8-ounce (240 ml) cup of brewed coffee typically contains around 95-200 milligrams of caffeine.
* **Tea:** The caffeine content in tea varies by type and steeping time, but an 8-ounce cup of black tea usually contains around 40-70 milligrams of caffeine, while green tea typically contains 20-45 milligrams.
* **Soft Drinks:** A 12-ounce (355 ml) can of cola typically contains about 30-40 milligrams of caffeine. Some energy drinks can contain significantly more.
* **Chocolate:** Dark chocolate contains more caffeine than milk chocolate. A 1-ounce (28-gram) serving of dark chocolate may contain around 20-30 milligrams of caffeine.
* **Energy Drinks:** The caffeine content in energy drinks can vary widely, with some containing as much as 200-500 milligrams of caffeine per serving.
* **Medications:** Some over-the-counter and prescription medications, such as pain relievers, weight loss pills, and cold remedies, may contain caffeine as an ingredient. Be sure to check the label for caffeine content.
* **Energy Gels and Chews:** These products, often used by athletes, can contain caffeine. The caffeine content varies, so it's important to read the label.

  
## **Drawbacks of excessive caffeine consumption:**

  
Excessive caffeine consumption can have negative effects, including:

  
**Insomnia:** Overconsumption of caffeine can disrupt sleep patterns and lead to difficulty falling asleep or staying asleep.

  
**Increased Heart Rate and Blood Pressure:** High doses of caffeine can lead to elevated heart rate and blood pressure, potentially causing heart palpitations and hypertension.

  
**Nervousness and Anxiety:** Excessive caffeine intake can lead to feelings of jitteriness, restlessness, and anxiety.

  
**Digestive Issues:** Caffeine is a diuretic and can lead to increased urination and, in some cases, stomach discomfort and acid reflux.

  
**Withdrawal Symptoms:** Regular use of caffeine can lead to dependency, and when you don't consume it, you may experience withdrawal symptoms like headaches, fatigue, and irritability.

  
## **Caffeine alternatives for boosting your energy:**

  
If you want to boost your energy levels without caffeine, here are some alternatives:

  
**Stay Hydrated:** Dehydration can lead to fatigue, so make sure you're drinking enough water throughout the day.

  
* **Healthy Diet:** Consume a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. This can provide a steady source of energy.
* **Regular Exercise:** Physical activity can increase your energy levels and overall well-being.
* **Adequate Sleep:** Ensure you're getting enough quality sleep, as sleep is crucial for maintaining energy levels.
* **Stress Management:** Practices like mindfulness, meditation, and deep breathing can help reduce stress and increase energy.
* **Power Naps:** Short naps (around 20-30 minutes) can help recharge your energy without interfering with nighttime sleep.
* **Herbal Teas:** Herbal teas like ginseng, ginkgo biloba, or peppermint can provide a mild energy boost without the jitters associated with caffeine.
* **Protein and Healthy Snacks:** Consuming small, protein-rich snacks or a piece of fruit can provide a quick energy pick-me-up.
* **Cold Water Splash:** Splashing cold water on your face or taking a quick cold shower can invigorate you.
* **Structured Breaks:** Taking regular breaks during the day, especially if you have a sedentary job, can help prevent energy slumps.
  
  
## **The importance of monitoring and balancing:**

  
It's important to monitor your caffeine intake from all sources to stay within safe limits. If you're particularly sensitive to caffeine or have certain medical conditions, you may want to consume even less than the recommended 400 milligrams per day.

  
 Pregnant individuals and individuals with certain medical conditions (like heart arrhythmias or anxiety disorders) should consult with a healthcare provider for specific caffeine recommendations.

  
Caffeine's effects can vary widely from person to person, and excessive caffeine consumption can lead to negative side effects. Be mindful of your caffeine intake and pay attention to how it affects your energy levels, sleep, and overall well-being.
  
  

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