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Friday, October 23, 2020

Perfectionism Can Be Dangerous for Mental Health

Perfectionism Can Be Dangerous for Mental Health





Do you know, perfectionism can dangerous for you! Sometimes it becomes a mental disorder to many people. Are you a perfectionist or trying to be?

Perfectionism Can Be Dangerous
perfectionism disorder

Today we will discuss the negative effects of being a perfectionist and many more.


Practice makes us perfect. Trying to be the best is not the wrong thing. Continuous improvement (known as the technical term KAIZEN) always important in every part of life, either physical or mental.

But here we are talking about the perfectionist disorder. Good, better, best, never let it rest. Sometimes people have conditioned themselves to settle for nothing less than absolute perfection.

However, according to mental health experts, trying to be “perfect” simply an unrealistic expectation.

According to the psychology experts, try to do the best always admirable, but perfectionism has so many dark sides. When you passionately push yourself toward perfection, it can lead to disastrous consequences.

A study in 1989-2016, by researchers Thomas Curran and Andrew P. Hill adopted a broad definition of this mental state as “a combination of excessively high personal standards and overly critical self-evaluation”.

It can be characterized by the people who are always trying to be flawless, extremely negative reactions to mistakes, strictly self-criticism, doubtful about performance and ability.

On the other hand, those who are suffering from perfectionist disorder, they strongly believe that others are critical and demanding.


Why  It Is Dangerous?


As a social individual, we feel social pressure from various sources every time. The pressure may be economic or cultural expectations, which can lead to mental complexes.

So, try to be perfect is one of the results of these complexes. But, perfectionism with various social expectations can be especially damaging to the mental health of teenagers as well as young adults.

Finally, all of these create a very toxic loop in which we not only feel the pressure but also set our mind with the same toxin. The result is, our kids are not alright and our young adult is depressed, anxious.

Perfectionism Can Be Dangerous
Perfectionism promotes depression

In that case, the number of affected people almost the same in men and women.

Some experts believe that social media also plays a negative role in the rise of perfectionism.

In the modern world, it is more prior that how we present ourselves online. So, social media destroys our social life. It serves the feelings of insecurity and self-comparison in others.

Generally, perfectionist feels more guilty, anxiety, depression and more negative emotions than normal individuals. They experience more failure by pursuing the nearly-impossible goal of perfection.

It can lead to a burnout effect, which reduces productivity and motivation, absorbs your energy, increases the feelings of hopelessness and loss of stability.



The Darker Side of Perfectionism


Do you know, with mental health, perfectionism affects our physical health also!

Some people believe that it is a healthy motivator, which is a mistake. It linked with depression, anxiety, even suicidal attempts in the severe stages.

According to a study, more than 70% of people who died by suicide were suffered from a very high expectation of themselves. This toxicity really hit younger people hard.

Sometimes it can also raise the risk of Bipolar disorder.

Perfectionism Can Be Dangerous
Perfectionism can be dangerous

On the other hand, it promotes high blood pressure and other cardiovascular diseases also. It can increase the chances of death in those people who already suffering from diabetes.

Some studies suggest that there is a link between perfectionism and gut health. This mental illness increases ulcerative colitis, Crohn’s disease and other eating disorders.



Common Symptoms of Perfectionism

Perfectionist acts like a high achiever. But in reality, the exact opposite happens. There are some key differences also present between them. These are:


i. All or Nothing Thoughts

The most common symptom of perfectionism is all or nothing thoughts. They set a high goal and work toward them, but cannot satisfied with their actions, jobs and experience.

They only focused on their desirable perfect goal which is unrealistic most of the time. They will accept nothing less than perfect.

Unlike high achievers, perfectionists cannot enjoy the process of chasing goals. They think the goal is everything.

They think, if they can achieve their desired goal then they have all otherwise they have nothing, they are looser.


ii. Highly Critical

They are more critical than a normal individual, it is another symptom of perfectionism.

They only focus on their mistakes and try to fix the imperfections. They are more judgemental and harsher with themselves.

Due to their critical thoughts, the goal re not always reasonable.


Perfectionism Can Be Dangerous

iii. Fear of Failure

Another common symptom of perfectionism is fear of failure. All the time, perfectionists are afraid to fail.

However, failure is a part of life, but to them, it is always scary. Due to their scare, sometimes put off things until the last minute.

On the other hand, they make decisions driven by fear. They are also depressed about the unmet goal.


iv. Procrastination

It may seem contradictory to think perfectionists are procrastinating. It can become a barrier to productivity.

But in the case of perfectionism, they tend to walk hand in hand. Because the fear of failure makes them mentally paralyzed.


v. Low Self-esteem

Perfectionism can cause low self-esteem. They are very self-critical, unhappy and suffer from depression and anxiety.

All of these create low self-esteem in their personality.


vi. Harsh Inner Voice

Those who suffer from perfectionism, generally live with a harsh inner voice. To live with a harsh inner voice is not so easy. It always criticized them.



How to Counter Perfectionism Disorder


Already we knew various things about perfectionism, its nature, symptoms and more. But the question is: How to counter it?

The potential antidote to this mental issue is a positive mindset. Don’t try to be perfect all the time. At the same time, it has to accept that making mistakes and failure is part of life.

Perfectionism Can Be Dangerous

On the other hand, don’t compare yourself with others, because everyone has a unique ability to face challenges.

Try to practice self-kindness instead of self-critic. Identify your abilities as well as weakness and start working on these.

Parents have some special role to prevent perfectionism in their children. Parents need to be less controlling, critical, and overprotective of their children. Teach them to treat mistakes as learning, experiences rather than life-ruining failures.

Need to teach, how can prevent their kids from developing perfectionist behaviors later in life. Don’t discourage anyone who chases their goal.



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Monday, October 19, 2020

Benefits of Dalia (Broken Wheat) for Your Better Health

Benefits of Dalia (Broken Wheat) for Your Better Health




Do you know the health benefits of Dalia in the daily diet? How much nutritious they are? Effects of Dalia in weight loss? Do they have any side effects?

Yes! Today Healthcopia will discuss all of these.


Benefits of Dalia (Broken Wheat)

Benefits of Dalia (Broken Wheat)

Dalia is a cereal grain derived from wheat and one of the most nutrition dense food. Sometimes it is known as Broken wheat or Bulgur wheat. But due to the presence of versatile health benefits, it regarded as a superfood. 

Superfood is a marketing term for those foods which are enriched by high nutritional value with vital health benefits. Dalia is one of them.

In the middle east countries, including India, Dalia is widely used as a healthy food for hundreds of years. Nowadays, in the fitness world, it becomes very popular in the diet.

Those who cannot digest whole-wheat or multi-grain bread, they can easily digest Dalia and it is also quite easy to cook. Due to the benefits of Dalia, its popularity is increasing day by day.

The various delicious recipes of Dalia can be taken at breakfast, lunch and dinner as a diet grain.


Dalia Production from Wheat


Dalia is a cracked or broken part of whole wheat, which means it derived from wheat by cracking them in the production process.

It is made by the cracking of wheat kernels. Before cracking, the kernels are steamed, partially boiled (or parboiled) and toasted. These production conditions develop a rich and nutty flavor in it.

So, partially boiled, crushed whole wheat is known as Dalia. They have some similarities with Quinoa. It requires minimal cooking because they are already steamed and partially cooked.


Nutritional Value of Dalia


Before going to the discussion of the benefits of Dalia, it is important to know its nutritional facts.

Dalia is not only tasty and quick to cook but they also very nutritious. It contains significant amounts of dietary fiber, a variety of vitamins as well as minerals.

Benefits of Dalia (Broken Wheat)
Dalia (Broken Wheat)

In a single serving, Dalia provides almost 30% of the daily recommended nutrition.

This grain has fewer calories than other whole grain, such as quinoa or brown rice.

Specifically, it is a great source of dietary minerals manganese, iron and magnesium. 


Every 100 gm of Dalia rich in:


Energy – 370 calories


Carbohydrate – 75-78 gm


Protein – 11-13 gm


Fat – 0-1 gm


Fiber – 8-12 gm


Cholesterol – 0 mg









Vitamin-B6, Niacin etc.


The carbohydrate of Dalia generally complex in nature, they also responsible for the health benefits of Dalia.

It is a low-calorie cereal. To burn these low amounts of calories you need to cycle only 50 minutes or running 35 minutes or just 2 hours in house cleaning. 

So, the low fat, significant amount of protein and fiber-rich Dalia has a well-balanced dietary value which is equally beneficial for children, older persons, normal individuals as well as sick persons.


Health Benefits of Dalia


It is not only useful to fill our stomach, but also provides energy and important nutrients to our body. There are several benefits of Dalia present.

From the heart to the gut, weight loss to diabetes, muscle gain to child growth, in all cases, it is one of the best cereal grain.


i. It Promotes Weight Loss


Among the various benefits of Dalia, losing weight is one of them. It is too important for those who have a weight loss goal.

The dietary fiber of Dalia filling the satiety and suppresses appetite. It reduces excess food intake and promotes weight loss.

Benefits of Dalia (Broken Wheat)
Dalia for weight loss

According to the study, women who consumed Dalia for a long time, lose more weight as compared to those who did not.

So, put it in your morning breakfast and start a healthy, active day.


ii. It Improves Gut Health


To maintain a healthy gut is a vital benefit of Dalia.

Benefits of Dalia (Broken Wheat)

Dalia & Healthy Gut

The regular consumption of Dalia improves gut health. The fiber content of it supports the friendly bacteria and act as a prebiotic. These bacteria (probiotics) improve digestion and maintain proper intestinal health.

The fiber content may also reduce constipation and IBS.

So, keep in mind the benefits of Dalia to gut health.


iii. Promotes Healthy Heart


As we all know, fiber-rich foods, such as grain, fruits and vegetables always promote heart health.

Significant amounts of fiber, low fat and cholesterol-free Dalia maintain proper blood cholesterol levels and keep the heart-healthy.

People who consumed 3-5 servings (almost 90-150 gm) of Dalia per day had a 15-20% reduction in the risk of lifelong heart diseases.


iv. Improves Blood Sugar Levels


Generally, cereal grains are associated with a reduction of blood sugar levels. They also improve insulin sensitivity.

The low glycemic index of Dalia does not allow increasing blood sugar.

On the other hand, the fiber content of Dalia plays a vital role to maintain healthy blood sugar levels.

So, keep in mind the benefits of Dalia and put it in your regular diet.


Benefits of Dalia (Broken Wheat)
Health benefits of Dalia (Broken Wheat)

v. It Reduces Inflammation


When we discuss the health benefits of Dalia, it is important to know the anti-inflammatory effects of it.

Dietary fiber and other nutrients of Dalia develop an anti-inflammatory effect and protect us from various inflammatory diseases, such as arthritis and more.


vi. It May Prevent Cancer

There are several benefits of Dalia present that may prevent cancer.

Benefits of Dalia (Broken Wheat)

According to the research, the dietary fiber of Dalia is too effective for cancer prevention. On the other hand, the anti-inflammatory effects reduce the risk of cancer.

It is an important food during cancer treatment and convalescence.


vii. It Increases Muscle Mass


Among the various health benefits of Dalia, one of the important is to increase muscle mass.

Benefits of Dalia (Broken Wheat)
Dalia Improves Muscle Mass

The complex carbohydrate, fiber as well as protein reduces the excess body fat and increases muscle mass.

So, those who are under fitness training (in the case of athlete), Dalia play a vital role in their diet.


viii. Promotes Growth of Children


Dalia plays a vital role in the growth of children in their adolescence.

During growth, they need lots of energy, protein and strong digestive health. All of these nutrients provided by Dalia.

Benefits of Dalia (Broken Wheat)
Dalia Promotes Children Growth

The complex carbohydrate provides sustainable energy to their muscles and bone growth. Moderate amounts of protein are vital for building blocks.

On the other hand, dietary fiber promotes gut health.



It is an Easy to Cook Food


We already discussed the nutritional value and various health benefits of Dalia.

Let’s explore more about it. Its origin is the Mediterranean, but in Middle East Asia, Dalia is too much popular.

It is very simple to prepare and quick to cook food.

It frequently used in breakfast, lunch, dinner as well as an evening snack.



May Develop Side Effects


The list of health benefits of Dalia is quite strong, but sometimes it develops side effects also.

It is a wheat derivative, anyone with gluten intolerance or allergy should avoid it. Those who have a certain digestive disorder and cannot tolerate high fiber content, they should also avoid Dalia.


Now, The Conclusion


Dalia is healthy cereal grain derives from cracked wheat. The health benefits of Dalia are too important to maintain better health and fitness.

It is quick to prepare food with several nutrients.

Even after all this, some side effects remain in Dalia which must be noticed. If any kind of allergy or adverse effects develop due to the consumption of it, then it is better to avoid it.


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Sunday, October 4, 2020

Plank Exercise Can Transform Your Body

Plank Exercise Can Transform Your Body



The plank exercise is the most popular daily exercise in the fitness world.

Plank Exercise Can Transform Your Body
Plank Exercise

If you ask a bunch of trainers to give you a shortlist of their favorite exercises, the plank will likely be at the top of them. There is a good reason for that doing. Because From the physical to mental, it has several health benefits.

It is one of the quickest ways to tighten and tone your core body, reduce back pain, boost metabolism and get rid of belly fat.

Planks exercise is a simple, yet very effective bodyweight exercise. On the other hand, the steps of planking also simple. However, it does not mean that doing a plank is very easy.

Staying into a plank pose can be easy, holding it for few seconds can be easy, but as time goes on, it becomes difficult to hold it. In short, planking a genuine test of your endurance.

If you are a beginner, start by holding this position for 30 seconds (recommended).


How to Do Plank Exercise

Before going to the health benefits of the plank exercise, it is important to know, how to do it!

There are few variations of planking are present depend on the steps and body position.

But, here we are discussing the steps of a classical plank and how to do it.

Step 01: At first, lie on your back with your fists clasp, elbows pushed into your side by your ribs, forearms on the floor and toes tucked together.

Step 02: After that, push your body weight up, so that it is resting on your forearms and feet in a straight line parallel to the floor.

Plank Exercise Can Transform Your Body
Regular Planking Mistake

Step 03: Next, squeeze the muscles in your bottom and thighs and push your heels together. It increases the muscular tension in your legs and pulling up on your pelvic floor.

Step 04: Then, check your back and bottom are not popping up or caving in. Tuck your pelvis under to switch on your lower abs and make sure that you're making a straight line from heels to head. Your shoulders will be parallel to the floor.

Step 05: Finally, remember to keep your head and neck in a relaxed neutral spine position with your eyes focused on the floor at a spot between your forearms.

So, these are the proper steps of classical plank exercise and you know, how to do a classic plank.

Some common variations of planking are side plank, straight arm plank, twisting knee plank, side plank crunch etc. Doing classical plank is safe, but the variations can pinch you. These should be practiced in the presence of a trainer.

Plank Exercise Can Transform Your Body
Various Types of Plank



Health Benefits of Planking

Doing plank exercise every day brings various health and fitness benefits to us. Not only physical, but planking also provide mental health.

From weight loss to remove back pain, improved posture to maintain body shape, it provides more.


i. Planking for Weight Loss

One of the most important benefits of the plank exercise is to lose weight. Generally, it has the ability to boost your metabolism.

Planking challenges your entire body muscles. It promotes muscle activity and strengthens them. More muscle activity during workout burns more calories and promotes weight loss.

Plank Exercise Can Transform Your Body
Planking Reduces Obesity

This muscle strengthening exercise helps you burn more calories even if you're sitting the whole day. Planking burns more calories than regular crunches and sit-ups.

Those who work in the office or other jobs and don’t have time for gym and other exercises, planking is crucial for them.

Plank exercise will burn more calories as well as body fats more effectively with fewer chances of gaining weight again.

So, physical activities for weight loss are too important these days and planking can be a great option, besides bicycling.


ii. Planking Reduces Belly Fat

Boost metabolism and weight loss are partially associated with a toned belly. Increased metabolism promotes overall weight loss, whereas a plank exercise also reduces belly fat specifically and provides toned belly.

It will help you build your deep inner core muscles that lay the groundwork for the six-pack look.

Plank Exercise Can Transform Your Body

As your abdominal muscles become stronger, your midsection will tighten. Plank is more efficient to do so.

But keep in mind, if you really want a six-pack and toned abs, you need planking with proper weight loss breakfast as well as a full day weight loss diet. Doing planks alone won't help in that.


iii. Planking Provides Stronger Core

The plank exercise is popular to provides stronger core muscles. It promotes a six-pack and toned abs.

It engages all your major core muscle groups including the transverse abdominis, the rectus abdominis, the external oblique muscle and the glutes.

Transverse abdominis is the set of core muscles that are responsible to develop abs. It is important to train first of this muscle by planking if you want to see a six-pack when you are standing in front of the mirror.

Plank Exercise Can Transform Your Body
Planking Strengthens Core muscles

The rectus abdominis is responsible to greatly improve sports performance and provide the ability to jump high.

The external oblique muscle provides the ability to bend sideway as well as twist your waist.

On the other hand, glutes support you back and provide the desired shape of your back.

In strengthening each of these muscle groups by plank exercise, you will notice an increased ability to lift heavier weights and improved sports performance, particularly related to jumping.

Your body will also have improved capacity for stable side-bending, waist twisting, a supported back and strong, shapely buttocks.


iv. Planking Improves Posture

Improving body posture is another vital benefit of the plank exercise. It creates a strong core as well as the functional midsection.

They engage the entire core which encompasses the whole midsection from the pelvic griddle to your shoulder.

When these muscles, such as the erector, spinae, rhomboids and trapezius are strong, naturally, you will stand up straighter with improved posture.

Good posture means keeping your bones and muscles in proper alignment, facilitating breathing and nervous system function.

It also maintains the proper position and functions of internal body organs and nullifies digestive issues. On the other hand, good posture also prevents the development of injuries during any physical activity.

Additionally, good posture lengthens you out. So, you look thinner and taller without dropping an ounce on the scale.

As we know, standing up tall makes your appearance more confident and self-assured.


v. Planking Improves Balance & Coordination

One of the best benefits of the plank exercise is maintaining body balance and coordination.

It does not come from actual muscle growth but from its ability to help you train your muscles to be stronger as well as stable.

Plank Exercise Can Transform Your Body
Benefits of Planking

Your body uses the core muscles to maintain balance. When you are running, cycling, other exercising in any way or during dancing, core muscles doing its job.

Generally, people think that their extremities are responsible for their balance, but the majority of your body stabilization provide by the core muscles.

A stronger midsection helps to avoid injuries and maintaining balance during athletic training and aggressive exercise.

The plank exercise also helps to build the endurance of the different muscle groups, so it will make you able to maintain coordination in physically exhausting situations.


vi. Planking Increases Flexibility

Increasing flexibility is another positive impact of the plank exercise.

Not only glutes, but planking makes all of the posterior muscle groups in the back much more flexible. Many traditional exercises are neglecting these back areas.

Continue planking promotes the growth and stretching of the muscle groups around the shoulder and collar bone areas.

Due to its vital health impacts, planking is an important pose of many yoga routines also.

So, when you add plank exercise in your regular workout, you will not only improve your core muscle strength or posture, you also build your flexibility as well.

The variations of planking improve the flexibility of different muscle groups.


vii. Planking Reduces Back Pain

Another benefit of planking is reducing back pain. However, this is an indirect impact on our health.

Plank Exercise Can Transform Your Body
Planking Reduces Back Pain

A strong core, improved posture and more flexibility effectively reduce back pain. Planking provides all of them.

Due to the posture improving effect, plank exercise helps to align the vertebral column and reduces unnecessary stress in the spine region.

It also improves the health of ligaments in the back and prevents back pain.

Regular planking also reduces osteoarthritis, joint pain, neck and shoulder pain by improving posture.


viii. Planking Improves Mental Health

Physical exercises are deeply related to mental health. The plank exercise is no exception. Regular planking has benefits in your state of mind.

This exercise contributes to massive physical stress to the human body. This physical stress can drain mental stress and can improve your mood.

Plank Exercise Can Transform Your Body
Planking Improves Mood

Due to reducing body fats, planking also reduces the depression caused by obesity.

On the other hand, pain and physical tension can compound into a form of anxiety. These physical responses can affect your mental health due to psychosomatic response.

Planking can eliminate all of these physical stress, tension and pain, which can help ease your state of mind, generally the mood.



Now, The Conclusion

These are the benefits of the regular plank exercise. From physical to mental, it provides various positive health impacts.

As we know, it is the most common exercise and the steps are easy to do. But the benefits are countless.

If you try to reduce some pounds if you are suffering from back and joint pain, if your body posture is not proper, then planking can be a great option for you.

Those who want a six-pack and attractive abs before summer trip, stick this exercise in your regular workout routine.


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