Thursday, December 25, 2025
Home Blog Page 155

Why Don’t Smart People Have Friends?

By
Shubhi Srivastava
-
0
Smart People

In every situation, be it real-life or real-life, we see a certain category of people either bullied or just left alone. These people eat alone, work alone, basically do everything alone. And in most cases, it’s the nerds (in schools and colleges), and the extremely talented people (hackers, artists, etc).

If you are familiar with the TV show “The Big Bang Theory”, then you know what I am talking about. The main character Sheldon has a god-gifted brain with an uncanny ability to solve mind-boggling nuclear physics equations. He is funny, sarcastic and smart enough to be a mini Einstein, but the only person he is close to is his mother and his housemate Leonard. Others just fail to make head or tail of him and prefer to avoid him.

Even in real life, we may have noticed that the smartest people are never social climbers. They will be civil to everyone, and may not be socially awkward either, yet they don’t have a horde of people they can call “friends”. These people are the ones who never show up in parties, or don’t have a big group of BFFs, and don’t go out for drinks at night.

If you are an Indian, Aamir Khan is another famous example for you. He is funny, he is outgoing and he is very sensible and smart. Who wouldn’t want him around? But he is well-known from his absence in all the award functions and B-town parties thrown by his peers. The question here is, why?

Man is a Social Animal

Why Don't Smart People Have Friends?
It is a well-known fact that man is a social animal. Humans THRIVE on mutual relationships with other people. We need human interaction to live a sane life. However much we may boast about our independence to others, we are actually dependent on other humans. It is proved in my previous sentence also because even to boast, you actually need a human to listen.

For any human being, life becomes really difficult if they don’t have any contact with another human being. Nobody wants to be stranded alone on an island like Robinson Crusoe. And you may brag that you can live off Internet and food alone, but these hypothetical situations won’t come true. If they do, you know you will cry for your mom too.

Does this mean that smart people aren’t humans?

Why Don't Smart People Have Friends?
Some people may actually agree with me here (haha!) But, no. Smart people are as human as the normal ones. It’s just a matter of how someone’s brain works.

When I say that smart people don’t have friends, it does not mean that they don’t interact with the other humans at all. They just have a very limited circle of people that they are really close to and open up to.

Researchers say that smart people tend to keep to themselves and prefer observing their surroundings than actually being part of them. If you think about it, it does make sense.

Not many smart people are extroverts. Only a meager 10% of the smarter humans are extroverts, and even then they do not have a very big social circle.

10 Reasons Why

If we try to actually sit down and analyze what’s the real reason of their relative reservedness we will find a lot of theories that make sense. Here are just a few of them-

1. They are good listeners

Smart people are very analytical in any kind of setting. So rather than being a part of the conversation, they prefer to listen and observe the behaviors of others around them. It is part of their intuitive and deductive nature, where they observe and derive their own theories about their world. After all, their logical reasoning and exceptional observational skills are what makes them smart. But when they don’t take part in a conversation, people just assume they are disinterested (or boring) and tend to leave them alone. Hence, fewer friends.

2. They spend more time on skill-building

To smart people, social interactions are frivolous. They are just a waste of time when they’d rather be reading a good book or practicing a new skill. Smart people like to engage in activities that help them gain more knowledge and intellect. Skill building is far more interesting than building a social circle. Hence, they don’t seek out social interaction and have a smaller group of “friends”.

3. They value deep bonds more

Smart people are not social climbers. They do not care about the “we go clubbing every weekend” friends. Intelligent people know that these aren’t real friends and won’t come to their rescue if they get into trouble. This is why they tend to stay away from frivolous, short-term friendships and value deep, long-lasting bonds instead. Because of this trait, they may seem anti-social or arrogant, but they’re really just selective and seek deep-rooted friendships over others.

4. They interact with like-minded people

Like minded people are always attracted toward each other. People enjoy being friends with people whose brains are on the same wavelength as they are. Smart people have higher IQs, and their brain wavelengths don’t match with others’. So these people prefer the company of other smart people who can understand the musings of their active brain cells. They enjoy intelligent conversations about the world around them and would rather indulge in insightful conversations than petty gossip.

Why Don't Smart People Have Friends?

5. They’d rather be lost in their own world

Smart people have their own vision of the world, and they’re fascinated by it. They love to daydream about their theories of everything. When they aren’t daydreaming they are working to expand their skill-set. Among all this, they hardly find the time to socialize with other people or go to parties. They are way happier doing their own thing and getting lost in their world of whatever smart people daydream about.

6. They don’t try hard

Like I mentioned above, these people are way more interested in doing “smart” stuff than indulging in petty trivia. They don’t try hard to make others like them. Smart people are smart enough to know their own worth and don’t needother people’s approval. Sadly, many friendships are built on the foundation of how much effort you are putting in to make the other person like you.Why Don't Smart People Have Friends?This is something smart people refrain from doing, or just don’t think of doing. Hence, fewer friends.

7. Others don’t understand them

Where smart people like to talk to like-minded people who can have intelligent conversations with them, the same applies to the “social butterflies” as well. Social butterflies would rather indulge in gossip and how many Instagram followers they have. The less smart people don’t match up to the IQs of smart people, so they don’t understand them. This is why they don’t approach smart people and tend to leave them alone with their ruminations.

8. They easily adapt

Smart people are observant and intuitive, this helps them easily adapt to their surroundings. They figure out very easily what is going to help make life easier, so they don’t have trouble. Others, however, have more trouble and hence need support. This is where friends come in. Smart people don’t feel the need to retain friends (unless they are close), because they don’t need them to settle in. They are also relatively more comfortable out of their comfort zone, which is why they don’t retain old acquaintances and superficial friends.  

9. They are more independent than most

This point is just a rephrase of the point above. Smart people don’t need people. They are self-sufficient, smart enough to overcome obstacles, and they know their own worth. These people take everything as a challenge they have to overcome on their own and this makes them independent. Friendships also mean dependency to a certain extent. The dependency may stem from the need for approval, appreciation or just manual help. Smart people lack this dependency, hence they have fewer friends.

10. They don’t suffer from FOMO


FOMO-Fear Of Missing Out. On what? For social people- it is missing out on the latest gossip, not attending social events, or not having enough pictures for social media. But for the smart gang, it is missing out on reading a good book, or not being able to practice a skill, or having a creative block. The two definitions are poles apart, and so are the two categories of people. The former definition is society’s definition of FOMO, which the smart people clearly don’t suffer from. There, you have your answer!

So if you have often caught yourself thinking why you don’t have as many friends as that girl next door, read through the above list. If you fit the description, maybe you are just too smart for the world to really appreciate who you are. And for that, kudos to you!

Workout tips when you are on a WHOLE30 diet

By
Ayushi Mishra
-
0

Workout tips when you are on the WHOLE30 diet

 People become very unrealistic and want instant results which is not possible in one day. So here are some of the tips you must know so as to keep the motivation going.

Be realistic

If you are new to working out and have decided to use Whole30 diet for creating a much healthier lifestyle for yourself, Congratulation because you are making the right decision. But as people often get hyped up when they are about to start something new which requires commitment and dedication, they try to give it their all in one go. Which is good but you must stay in control of that overexerting desire and stay realistic with your goals. Be realistic about the outcomes of this major lifestyle shift otherwise, you will risk burning out before you have even started.

If you have never worked out or adapted to a intensified fitness routine with diet, and wake up one morning and decided to adapt with Whole30 diet saying to yourself that you will be working out five days a week, then please try staying realistic and understand that its too much to handle this soon.

Workout tips when you are on a WHOLE30 diet

KEEP FOCUS

Keep your focus on feeling good while following Whole30 diet rather than overexerting yourself with adapting to new eating habits and workouts simultaneously. Enjoy the toxin free diet and the way your body feels. The best way to start is by starting with three days a week having proper rest days and adapting to the sugar detox diet.

For week one, try pilates to engage your core and then eventually mix it up with high intensified routine. Then take rest days in between, observe your body and the way you feel about the effects of the workouts and diet. Then next week try working out for four days a week and perform a workout routine accordingly. Shift the workout routines in aspects of intensities and have proper rest days and observe the changes in your body. Make sure you don’t exhaust yourself which might lead to injuries.

Workout tips when you are on a WHOLE30 diet

Listen to your body

You will always have to make some adjustments to your workout routine while on the Whole30. No matter how fit you already are, your body is still going through a major shock due to the carbs and sugar being cut off your diet.

Your body response to the workouts you do greatly depends on the diet. While you decide to adapt to the Whole30, your body’s requirements are already fixed due to the recent diet habits. So on Whole30, your body will absolutely take some time to adapt to the whole new diet and accordingly the body requirements will get altered.

So listen to your body, see for yourself how your body is responding to the new diet and what are the effects of workouts you are doing while being on Whole30. You might have to change your workout plan, if your body is getting tired early then just pull back a little bit on your intensity. Because you may be still working out five days a week but may be you are not going at your 90 percent effort level. So try making adjustments in your workout routine because the Whole30 is mainly for detoxing your body. So listen to your body and see if you are having headaches or feeling dizzy after workout and its taking long to recover then reassess.

Workout tips when you are on a WHOLE30 diet

Pre-workout snack options

While on the Whole30 a pre-workout snack will help fighting the fatigue. You can try almonds and a piece of a fruit that is easy to digest before workout. As they have sugar and healthy fat with bit of proteins.

Diet requirement differs in all bodies. But as long as we are talking about pre-workout snack, it must be a combination of little bit of sugar, healthy fat and protein. These kind of snacks will boost up your energy levels helping you through your workout in no time. And after 14-15 days your energy will increase considerably because your metabolism is focused. And you will have better quality sleeps and your body will not be taking time in processing sugar like when you consumed the carbs that breaks down into sugar. That’s a relief!

Workout tips when you are on a WHOLE30 diet

Buddy system

Try having a equally devoted partner or buddy, they will help you through your diet by monitoring your fitness state and the changes. Buddy system will help you stay devoted as both of you will be monitoring each other and help each other with motivation to stay on the diet. Its like having fun along with competing. You bud will help you with your workouts and suggest you to make alterations accordingly. And of all the reasons to include this buddy system, the most alluring one is that Working out with buddies is sure fun.

Workout tips when you are on a WHOLE30 diet

Make a plan

Make a plan by deciding on how many rest days must be included in your weekly workout routine, what proportion of food should be taken, and also about the exercises you will be doing. Decide the workout plan best suitable for your body and adhere to that plan with dedication. Don’t take risks by overexerting yourself which might lead to injuries.

Workout tips when you are on a WHOLE30 diet

Set some goals

While planning out your workout routine, try setting up some realistic and achievable weekly goals. Like working out four days a week without experiencing fatigue or including more intensifying exercises after carefully and successfully completing the first week plan.

Achieving those short term goals will boost up your motivation and you will remain dedicated to the Whole30.

The Truth About Physical Fitness

By
Shubhi Srivastava
-
0

For most of us, our days are all about waking up, going to work, enjoying our meals, and then going to sleep. We are so busy making money or taking care of others that we often neglect our health. Fitness is just a fad for people. But the truth is, fitness should be one of your top priorities. Health is your greatest wealth, and most of us have forgotten that.

Did you know, there are currently more than 600 million adults and more than 105 million children in the world who suffer from obesity? Obesity is a condition, where a person is extremely fat and overweight. With obesity come a lot of health problems, like heart diseases, high blood pressure, diabetes, breathing problems, just to name a few. Being fat is not just aesthetically unappealing, it is also bad for you. It literally decreases your lifespan and makes you a walking dictionary of diseases.

We have started associating fitness with supermodels and gym-rats when all that there is to it is living a healthy, active lifestyle and personal nourishment.

Loving your body doesn’t just imply you being okay with your love handles or cellulite. Fitness doesn’t mean having the body of a supermodel. Fitness is what makes your body strong, healthy and immune so that you live longer. A fit person may not have abs, but at least he doesn’t suffer from back pain or joint pain at the age of 60.

Perks of physical fitness

Fitness is something that often gets ignored in our busy everyday lives. Physical fitness is not something you should ignore. It’s an investment you make in yourself, that promises a 100% chance of profit. Your body is your temple, it’s the only home you have, and it’s what you have to live with, throughout the course of your life. Your physique is a part of your character; it greatly defines who you are. Not only that, but taking care of yourself comes with many rewards; better mood, more energy, more productivity, better health, lower risk of health problems, and a longer, happier life. Why would someone want to ignore these perks and not exploit them? Beats me.

The Truth About Physical Fitness
Okay, so taking care of yourself is rewarding, but what exactly do you have to do? Well, the common answer you get to that question is to “eat healthily and move more”. While that’s not wrong, it’s vague. Really vague. Exercise does not have a single form. There is an infinite number of things you could do for your fitness. If you have free time, go running or cycling, or just for a walk. Tight schedule? Take a few minutes off and do a few sets of 30-second plank holds. Do 20 squats while taking a shower or doing laundry. The list is endless. As much as half an hour a day can make all the difference.

Why have we forgotten fitness?

There are only two kinds of people that care about fitness these days. The first kind is people who don’t want to be all stuck up when they get old. They will eat healthily, go for regular runs and exercise on a daily basis. Their definition of exercise is different than the second kind of people, who are, as you may probably have guessed by now; professional athletes.

When most people hear the term “professional athletes” with the term “fitness”, a picture of huge, muscular people come to their mind. While it is one of the most popular categories of fitness sport, bodybuilding certainly is not the only one. Apart from bodybuilding, there are powerlifting, CrossFit, strongman and other fitness related programmes too that people follow, but I shall not discuss them here.

The Truth About Physical Fitness

Then there are the sportspersons. Basketball players, Volleyball players, Footballers, swimmers; the list is endless. All of them train and workout every single day to maintain themselves, mainly because their profession requires them to do so.

Because so many new terminologies and techniques have come up in the fitness domain, the remaining people think that fitness is not for the average person. People think that fitness is a sport, not a habit one should form. Fitness is no longer thought of as something necessary for one’s well-being. It has become a sport or a thing people take up when they want to become supermodels. Sigh.

Myths and misconceptions

Just like most good things, the world of fitness is also surrounded by various myths and misconceptions. Here, I will debunk some of the most common ones for you.

  1. Weight training makes girls bulky

    The Truth About Physical Fitness
    Okay, so first let’s get something clear. Weight training does not make you “bulky” in a short period of time. Even the most elite athletes find it hard to build muscle quickly. The road to muscle gain is very long. Also, girls usually tend to have a harder time building muscle as compared to guys, because of the male hormone testosterone. So, girls, don’t be scared, grab those dumbbells, get under that barbell and rep out like there’s no tomorrow!

  2. Lifting weights stunt growth

    The Truth About Physical Fitness
    This one has been around for a long, long time. There are no studies till date that say lifting weights stunt your growth. However, where lifting weights does no harm, lifting weights with an improper diet certainly does. If you are in your growing years and decide to start lifting, well,  proper nutrition is one of the most important things your body requires. If you neglect your diet, your body will not receive the proper nutrients, and not only you would not be able to realize your potential, but you will also end up stunting your growth.

  3. You need to join a gym to be fit

    The Truth About Physical Fitness
    Many people think that to be fit you need a gym membership. If you’re one of them, answer this; do you need to go to a buffet every time you’re hungry? No! You can be fit with or without a gym membership, if you eat right, stay hydrated, exercise regularly and get 8 hours of sound sleep. Of course, you need equipment if you are looking to compete, but if not, you will be just fine without a gym membership.

  4. You need supplements to build muscle

    The Truth About Physical Fitness
    Many young people think that the only way to build muscle is to get a big glass of protein right after their workout. Well, to be honest, most of the times supplements like protein are not even necessary! If you are able to get adequate protein through your diet, that’s all you need! Supplements like test-boosters and fat burners are total rip-offs. You are better off putting that money in a jar for a trip.

Now, don’t be one of those people who read an article, have a surge of motivation, workout once then never eat healthy for the rest of their lives. Invest in yourself, and I guarantee you will see results. There is no feeling in this world as good as the one you get when you look in the mirror and like what you see.

Benefits of a good night’s sleep

By
Ayushi Mishra
-
0

Well, there are many of us who want to deliver their best results by working all day. Giving it their all, and yielding good results. But too many of them try to cut the amount of sleep they require in order to work for extra hours. Its good to be motivated and determined, but doing so will only deteriorate your health more. Many of the students don’t actually follow the simple rule of fulfilling the requirement of having a good night’s sleep.

Humans normally need at least 8 hours of good sleep so as to deliver their best results and maintain a healthy body. Those who still do not believe, try to force their body to work with only 4 or 5 hours of sleep. As a result, they are not able to work with their original potential.

Well if you want to make a child do the right thing and make it slip into his/her habit, you must lure them with benefits of what wonders a good night sleep can do.

So here are some of the benefits that you get with a nice and sufficient sleep:

Better memory

Those who keep on cutting off their sleeping hours tend to have a weak memory. During the night, our body arranges and takes its time to store the memories. Cutting off on adequate sleeping hours means giving less time to your body to complete the rearranging and storing process. So when you sleep for sufficient hours your memory power improves.

Reduce stress

If your body doesn’t get enough sleep, it can react by producing an elevated level of stress hormones, which are a natural result of today’s faster-paced lifestyles. Deep and regular sleep can help prevent this.

Lower your blood pressure

High blood pressure increases the chances of heart attacks and strokes. Getting enough and good sleep will lower the blood pressure and thus, will reduce the risks of strokes. Its important for keeping the heart healthy.

Boosts Immunity

While you’re sleeping your body is producing extra protein molecules that can strengthen your ability to fight infection. So if you’re feeling a bit run down and you don’t want it to turn into the flu, go to bed early and get lots of rest.

Benefits of a good night's sleep

Lose/Maintain body weight

Researchers have found that people who sleep fewer than 7 hours per night are more likely to be overweight or obese. It is thought that a lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, which regulate appetite, have been found to be disrupted by lack of sleep. If you want to maintain or lose weight, don’t forget that getting adequate sleep on a regular basis is easy as well as a huge step.

Benefits of a good night's sleep

Reduce the risk of depression

Sleep impacts many of the chemicals in your body, including serotonin. People with serotonin deficiencies are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep every night.

Body Repair

Sleep is a time to relax, but it’s also a time during which the body is hard at work repairing damage caused by stress, ultraviolet rays, and other harmful exposure. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair the damage.

Benefits of a good night's sleep

Better for skin

Turns out when grandma said get your beauty sleep, she may have been right. When you get into stage three or four of sleep your body makes human growth hormone, which is often referred to as the body’s natural anti-aging hormone. So sleep for the right amount so as not to let those wrinkle appear onto your face.

Your body will show itself whether or not you are taking a good amount of sleep or not. Listen to it and work on your sleeping habits so as to attain a healthy lifestyle.

These are few of the benefits of a good night’s sleep known to me. Not only a night’s sleep but also a quick nap can accelerate your thinking process by helping your brain get its energy back. So it’s not bad to take quick naps of 30 minutes during the day.

By learning these habits, make sure your lazy side does not get agitated. Because sleeping more than 10 hours is bad for your health and have too many demerits.

So, Have a good night sleep every day.

Thicker Mattresses: For Better Or Worse

By
Aaliya Thahseen
-
0

If you are in the market for a new mattress, you might have noticed that mattresses come in different thickness levels. While some are just 6 inches thick, you will some that are over 20 inches as well. Many people assume that the thicker the mattress, the more comfortable it should be. However, there are various other factors to consider before deciding whether a thicker mattress is best suited to your requirements or not. The optimal mattress thickness is determined by a lot of factors as seen below.

How Your Weight Is A Deciding Factor In Choosing A Thick Mattress

Finding the optimum mattress thickness depends on how much your body weighs. If you are on the higher side, it is a good idea to avoid soft foam so that you don’t hit the bottom when you lie on it. People who are above 200 pounds can benefit from choosing a thicker mattress so that it offers their body enough support and comfort without resulting in any backaches. Interestingly, thin people can find comfort and support from a thin mattress as long as it is firm enough.

Optimum Thickness For Relief From Aches & Pains

The thickness of your mattress plays an important role in the aches and pains that you suffer from. When your body requires more support, a thicker mattress will help you find some relief from these aches and pains.  However, mattress manufacturers are coming out with hybrid mattresses that are firm yet comfortable at the same time. This often includes different layers of soft memory foam and innerspring coils. In order to bid adieu to different pains and aches your body is suffering from it is important to consider your body type, sleeping positions, and movements during sleep before picking out the optimum mattress.

Role Of Mattress Thickness For Different Sleeping Positions

Since each person tends to have different sleeping positions, it is understandable that the thickness of the mattress also plays a huge role in helping them get the optimal sleeping experience.  People who sleep on their back need a firm mattress that is around eight inches thick to get the right kind of support for their spine and shoulders. Interestingly, side sleepers require support near their hips and shoulders. Hence a mattress that is 8 to 10 inches thick should do the trick. Many side sleepers prefer a thick mattress with a softer top layer for some added comfort while sleeping. People who sleep on their front do not need a lot of support, so a ten-inch thick mattress would work just fine. Interestingly, front sleepers can also benefit from picking out a mattress that has a solid core with a top memory foam layer for extra comfort.

Mattress Thickness While You Are Pregnant

Pregnant women often find it difficult to sleep during the day or night due to their growing bump and changing body needs. It is essential to find the right mattress, to help them get the rest and sleep they rightly deserve. Since sleeping on the stomach is not advisable, the only positions they can adapt is sleeping on their side. Pregnant women have been observed to find most comfort in a mattress that is around 4 to 6 inches thick latex bottom layer and a 4 to 7 inches thick memory foam top layer.  This way, they get the support their body needs without compromising on the comfort.

Since the price of the mattress goes up with its thickness, it is also important to consider your budget before thinking about getting a thick mattress. Still, some manufacturers like Wakefit offer them at affordable prices. You do not require the thickest mattress in the store to get optimum comfort. This is why it is important to understand your body and sleeping habits before going mattress shopping.

Tips to Improve Work Quality and Productivity

By
Shubhi Srivastava
-
0

If you are not a born procrastinator, then I salute you. Our world is made up of three type of people: one- the procrastinators, two- the sloggers, and three- the achievers. The procrastinators just don’t care about the deadline. They will keep putting the work off for later till they realize that they have run out of time, then it’s all panic and chaos.

The sloggers, however, are very determined to finish their work on time, yet no matter how much they try, they aren’t able to achieve their standards of perfection.

Enter the achievers, who create a buzz everywhere they go. They seem to be able to achieve anything they want. Bosses are always impressed with them, they are all the teachers’ pets. These people seem to get everything done on time without any compromise on quality, no matter how much the workload. They even get extra things done in the same amount of time while we are struggling with our assigned work. But… how?

We are all humans and everyone reading this article has a similar brain structure. IQs may be different, but brains can be trained. If you do the right things and train your brain in the right way, you too can be one of the achievers. So here are a few tips right from the mouths of “achievers” like Mark Zuckerberg and Bill Gates on how to maximize work quality and productivity:

1. Get started


Just, start. Don’t keep putting it away for later because there IS no later. Many people have trouble starting to work. In such situations, pressure is the key. Put pressure on yourself with something you really want. Here is an example.
Suppose you have a power-point presentation to make and you only have 3 days for the task. Like any procrastinator, you will want to put it off for later. But there is a new movie that you really want to watch. Make a plan to watch it on the 3rd day. This means you will now have only 2 days for the job. You will feel pressurized and start early because you don’t have time.
Another way is to give just 5 minutes to your task. Tell yourself, “I’ll just do it for 5 minutes and then watch TV”. Once you start, you won’t want to stop. You will forget about the 5 minute time allotment and end up finishing more than you intended to.

2. Prioritize your tasks

Tips to Improve Work Quality and Productivity
The best way to be productive is to assign a priority to all the tasks for the day. Make a to-do list and write everything that you have to do on that day. Write all the tasks like getting groceries, completing your assignment, going for a movie, etc. in this list. Now, prioritize them by need (not want). Assign the highest priority to the most dreaded and the most important task. In my above list, it will be completing your assignment.
Prioritize the list and re-write it in descending order of priorities. Now, stick to it. Check each task off the list one by one from top to bottom. This will help you get things done and give you mental peace. This improves work quality because you give the most amount of time and concentration to the highest priority tasks.

3. Use the pyramid rule

The top entrepreneurs of the world like Elon Musk and Bill Gates swear by this rule. It is what get things done fast, and you also don’t have to compromise on “me” time. These businessmen set their schedules in such a way that Monday is their busiest day, followed by Tuesday, then Wednesday and so on. This makes the weekends very free for them to do anything they want.
You can follow the same principle. Schedule your tasks in a way that you get the bulk of your work done at the start, and later you are left with tiny insignificant tasks to do. This will give you a feeling of relief that you did stuff, and also boost your productivity exponentially. You can also accommodate more tasks in your extra time this way. Win-win!

4. Remove all distractions

Tips to Improve Work Quality and Productivity
You can use your Instagram and play Pub-G whenever you want, but not when you are doing your work. When you are doing something important, say studying or working, put all distractions away. Switch your phone and computer off. If you are expecting an important call, switch the internet off and put it somewhere far from your reach. If you are working on your computer, work offline.
Also, don’t ever bring your work in your bedroom. Do your work outside the house, in your office or in a library. If you can’t go out, then go to the room furthest from the TV, the fridge and your bed. This will greatly improve your productivity and also your work quality.

5. Be accountable

Tips to Improve Work Quality and Productivity
Being accountable is a great way to boost your productivity. Tell someone about your goals and your work, and ask them to keep checking in with you. Even if those people aren’t concerned with what you have to do, just their “check-ins” will keep you on your toes.
If you are not telling someone else, be accountable to yourself. Make a daily progress journal and write your progress in it every 7-8 hours. You will find yourself doing more work just because you want to write good things in your journal.

6. Multitask the smart way

Tips to Improve Work Quality and Productivity
People often say that multitasking hinders with the quality of your work and decreases productivity. That is not true though if you know how to multitask the smart way. Smart multitasking is doing multiple jobs in a way that they do not interfere with each other.
To achieve this, you need to pair up two tasks that can be done together. Say you have to grab the groceries, cook, watch a documentary assigned at school and pick your brother up from work. So multitasking would mean that you pick up the groceries on your way to pick your brother and cook while watching the documentary.
Don’t pair up two hefty or unrelated tasks together. You cannot possibly finish your project while cleaning your backyard, can you? (This situation is a big exaggeration but you get the picture).

7. Pre-plan meals, and eat them

Tips to Improve Work Quality and Productivity
Meal prep is not just for the health conscious. Pre-planning meals is a great way to manage time and save energy. Plan your meals for the day in advance (a few hours prior or the day before) and stick to it. Avoid making spontaneous plans when going out, as it may interfere with any other scheduled work.
It is not just important to plan what you are eating. You also actually need to eat. Skipping meals may give you extra time, but you will lose productivity. If you are hungry, you will only think about food and not the task on hand. So take some time out to eat (schedule it) and eat a proper, energizing meal.

8. Take breaks

Tips to Improve Work Quality and Productivity
The trouble with sloggers is that they forget that they are humans. So even if they do work with good intentions, their productivity and quality of work are low. You need to breathe and remember that you are not a robot. A human cannot go on for hours working without losing concentration or energy.   
Research says that humans can only concentrate for a maximum of 45 minutes. So after every 45 minutes, take a short break. The break need not be long, 10-15 minutes will suffice. Go for a walk, grab a snack, check your abandoned Instagram or talk to a friend. This will prevent you from getting saturated and improve the quality of your work.

9. Sleep twice

Tips to Improve Work Quality and Productivity
Working makes people sleepy. Frequent naps waste time. To overcome both these situations, break your daily sleep time into two parts. Take a 1-2 hour nap sometime during the day, and then sleep at night for 6-7 hours. This will ensure sufficient sleep for your body, save time and keep drowsiness at bay.
You should also plan your sleep in your schedule. Keep aside a fixed time for sleeping, and sleep at that time every day. Train your brain and biological clock to follow that sleep schedule, and you will see that you won’t feel sleepy at all during the rest of the day.

10. Use your phone

Tips to Improve Work Quality and Productivity
Your phone is not just a distraction, but also a tool to increase your productivity. All you have to do is to use it the right way. There are many apps on Google Play store and iTunes store that can help you be more productive. Make use of those apps judiciously.
There are apps like Offtime and BreakFree which block other apps temporarily so that you cannot access them while working. You can also install apps like Trello and Evernote to organize your tasks and schedule them better. If you want to save your phone’s memory, then just switch the data and Wi-fi off, and use the calendar and your alarm clock for reminders.

11. Exercise

Tips to Improve Work Quality and Productivity
Exercise doesn’t just benefit you physically, but also mentally. It improves concentration, focus and boosts your energy levels. There are proven studies on the effects of exercise on your productivity and work quality.
You don’t have to be an athlete to be productive. Go for a walk or a jog amidst nature and don’t just keep sitting at your desk. If you have the time to, join a class. Yoga and meditation are the best for improving your concentration. Even dancing can boost your energy levels and rejuvenate you. Take up any form of exercise according to your need and your liking, but do it.

Brains are like circus lions, they can both be easily trained. The people with the lowest IQs in the world can become successful if they use the right training technique. So be smart, use these tips, and become an achiever.

Workouts to do when you are on CLEANSE

By
Ayushi Mishra
-
0

When you are on cleanse by detoxifying your body, you start having a doubt about whether or not it’s a good idea to do workouts.

Well, by now you probably already cleaned your pantry by getting rid of those tempting sweets. And now comes the task of dealing with the doubts regarding workout. And to that we give a resounding YES. Listening to your body is good while you are on a detox program, but working out does no harm either. A good sweat from workout will help in stimulating lymphatic flow, blood circulation, respiration along with improving the functions of kidneys, digestive tract, lungs and liver, which helps in processing and eliminating toxins released while cleansing.

Workouts to do when you are on CLEANSE

Remember that while you are on cleanse, exercise is not the first priority. The best workout exercises to do on a cleanse are the ones that get your heart rate up slightly and help you break up a little sweat. Doing high-intensity workout should not be considered because you will be taking fewer calories plus your body will be adapting to an entirely new way of functioning for a few days while you are on cleanse. So make sure to be kind and gentle with yourself and do not end up with injuries by doing highly intensified workouts while taking limited calories. Remember the motive and refrain from breaking a lot of sweat and only then you will be able to experience and enjoy the best results of the cleanse

Here are the 6 different workout routines that can be preferred to do during cleanse

Yoga

Yoga is great for working on your flexibility and on your body strength too without doing any harms to the body while being on cleanse. It’s the most preferred workout to be done while one decides to go for detoxifying cleanse. Yoga poses give your muscles the much required stretch and flexibility and also strengthens the small fibers. And thereby stretching, twisting and soothing your body into a lean detoxifying machine.

Foam roll

Foam rollers are the best for the rehab of your injured muscles. While you are on Cleanse, foam rolls would really help you stay in shape by toning it without hurting your muscles. Foam rolls are easy to do and are convenient for those with muscle injuries. It releases the lymphatic fluid in your muscles, and thereby acting as a magnet to pull toxins from your body.

Workouts to do when you are on CLEANSE

Meditate

Yes, meditation is not a physical exercise. You must be wondering why to include this in one of the best workout list. It is not a physical workout but it is the workout for your mental health. Meditation gives your brain the required peace and helping it by improving concentration level. It also rejuvenates the body allowing you to breathe and dispose the fears and anxiety which so often stands in our way to our goals.

Workouts to do when you are on CLEANSE

Light cardio

Light cardio exercise gets your heart pumping and makes your lungs take in the oxygen required for all those detox processes. It ensures the heart rate level that allows for easy recovery. You can go for a walk or jog, cycling or hiking or even a quick interval routine which is of less intensity.

Workouts to do when you are on CLEANSE

Rebounding

This idea might seem crazy but is fun for sure. These light up and down bouncing are of low impact and stimulates the lymphatic system. It boosts up the system, improving circulation and helps in weight loss and also reduces cellulites.

Workouts to do when you are on CLEANSE

Dance

Don’t have a trampoline for rebounding, but you want to have that similar crazy fun? You don’t like hard cardio and find it uselessly expensive to buy those equipments for exercises? Simply turn on the music stereo and dance to the rhythm.

Workouts to do when you are on CLEANSE

Dance, whether you are alone in the room or prefer going to dance classes, just dance and enjoy this low impact cardio which will become the only cardio you cannot hate. Dancing will help you enjoy and break a little sweat. Dance to celebrate yourself that how great it feels to do something good for your body.

These exercise will absolutely help you get the right amount of sweat. Go on! Sweat a bit  and feel good about doing something good for your body.

A Woman’s Battle With PCOS

By
Shubhi Srivastava
-
0

PCOS, short for Polycystic Ovarian Syndrome, is a condition almost 40-50% of the female population suffers from. The sad truth behind this sudden increase in the number of women suffering from it is our lifestyle. Up until a few decades ago, we lived a healthier lifestyle where we moved more and ate clean, wholesome foods. Today, technology has made everything convenient for us, too convenient in fact. We don’t have to move or walk anymore or worry about cooking our meals.

PCOS is an increasingly growing concern among the women of the world and can be as lethal as obesity in the long run. But although medically there is no cure for the disorder, it can be cured by undoing the damage done by our not-so-wholesome lifestyles.

What exactly is PCOS?

Simply put, PCOS is a condition of the uterus where a woman acquires multiple small cysts in her ovaries which affect the normal functioning of her reproductive system.

The main cause of PCOS is a hormonal imbalance. A woman suffering from PCOS starts producing abnormal levels of the male hormone testosterone and her insulin levels go berserk. This causes them to suffer from symptoms like loss of menstrual period, increased hair growth on the body, weight gain and hair loss.

PCOS often doesn’t strike women alone. More often than not it comes in a package with diseases like hypothyroidism and Type-2 diabetes, which are also caused by hormonal imbalances in the body. This makes the entire situation a lot worse. The fact that there is no cure for the disease is only icing on the cake.

How bad is PCOS?

PCOS doesn’t seem like a severe condition, but you should ask the women battling it every day. I myself was diagnosed with PCOS at the age of 18. Before that, I had no clue what was going on with my body.

I gained almost 8 kilos in the course of 4 months and I had lost my menstrual period almost completely. When my period did come back, it would go on till months at an end. I was always tired, and my head looked like someone has wrenched whole sections of my hair out. Life was bad, and I couldn’t seem to stop eating or stop feeling anxious. Every time I looked at myself in the mirror I would ask myself, “What is going wrong in my life?”

Any woman suffering from PCOS knows exactly how I was feeling. It sucks when your friends and family don’t know what you are going through and give you endless suggestions about how you should live your life. You have mood swings, you are always tired and you bloat up like a balloon even if your diet is scant.

My Personal Battle with PCOS

My PCOS diagnosis was more like a breath of fresh air, especially when the doctor told me that I was not the only one out there. I didn’t just have PCOS, I was also diagnosed with hypothyroidism, borderline type 2 diabetes and anemia. In the course of a few months, I had become a walking disease carrier from a perfectly healthy and happy girl.

The diagnosis proved to be a turning point in my life. I was determined to defeat this incurable disease that had changed my life so drastically.

The first thing I did was examine my lifestyle changes that caused my condition. I had just joined college, and my earlier healthy lifestyle had taken a turn for the worse. All I would eat was junk food because the mess food was so tasteless, and the only exercise I got was walking to and fro from class. Every time I would get homesick, I would binge-eat to cope with it. I was surprised at how unhealthily I had started living and made it a mission to undo the damage.

A Woman's Battle With PCOS

Believe me, it was hard at first, making the changes in my life I needed to. I hated to exercise, but I did. I started practicing portion control and cut ties with all junk. The struggle of giving up my beloved chocolates was real, but I was determined. I started substituting my cravings with water and became more active physically. Even when I couldn’t handle it, I stomached the hostel mess food. And I am not exaggerating when I say, I could visibly see my body transforming every day.

I had no support. My family thought I was on some fad diet and they continuously worried about my reduced food intake. On the other hand, my friends didn’t even know if what I had was real, and kept trying to convince me to get back to my instant-noodle lifestyle. There were times when I would become so tempted it hurt, but I wanted to be healthy, and I wanted to look good.

A Woman's Battle With PCOS

Within 3 months, I lost almost 15 kgs of weight, had healthier hair and glowing skin, and had an improved stamina. I was happier and no longer felt the urge to eat all the time. No, I didn’t entirely give up my favorite foods, but I found that it was harder for me to binge on them now because I liked being healthy so much. The best part, my period came back! And till date, I have managed to sustain my weight and my periods are as regular as any normal woman’s out there.

How can you cure your PCOS?

To all the women struggling with PCOS out there, I know what you are going through. But believe me, when I say, you can end the struggle for good.

Don’t expect anyone to come to your rescue. The medications you take will only keep your disease at bay temporarily. If you want to get rid of it forever, you will have to struggle, and use all your willpower to not give up.

A Woman's Battle With PCOS

Here are a few do’s and don’ts that I would like to share so that you can get started with your journey from sufferer to survivor:

DO:

    1. Be more active


      Exercise is the best thing you can give to your body for its well-being. When you exercise, you don’t just get into shape, but you also release hormones essential for good health. Exercise is a great way to de-stress, and some studies even suggest that it reduces your appetite. Now, exercising doesn’t mean you have to run on the treadmill for hours at an end. There are so many things you can do! You can join a dance class, engage in any sport of your liking, or just take your dog out for a walk every day! Just keep moving around and give your couch a break.

    2. Eat clean foods


      The amount of sugar or fat you are consuming is not the problem, the problem is with how highly processed the foods in our diets are. Fat isn’t your enemy, it is a nutrient, and so is carbohydrate. But when one of these nutrients (in combination with a hundred chemicals) is consumed too often and in a big quantity, your body systems become helter-skelter. Try to limit processed foods as much as you can. The chemicals and preservatives in them are just toxins for your body and of no nutritional value. So stick to natural foods like fruits, vegetables, multi-grains, and fresh meat straight from the poultry farms.

    3. Have someone in the know

      If you see your loved ones trying to change your lifestyle, talk to them. Tell them about your mission, and how adamant you are. Discuss with them your goals, and ask them for help. If they love you, they will do everything to motivate you and help you. Have your mom make healthy food for you, and tell your friends to help you cut junk from your diet. What are loved ones for, if not for support?

    4. Indulge once in a while


      PCOS doesn’t mean you have to go cold turkey on all the pleasures of life. It’s just that the moderation rule becomes a little more strict for you because of your hormonal imbalances. That doesn’t mean you have to entirely give them up. You can still indulge in your favorite foods every once in a while. I personally love chocolates, and throughout my journey from fat to fit, I never gave them up. If you have a secret indulgence like this, don’t give it up. Allow yourself to give in once in a while, just make sure to not overdo it or have these treats too often.

    5. Be patient

      Contrary to popular belief, miracles do not happen overnight. Give your body time to adjust to the new changes in your lifestyle. Once it does, it will start adapting on its own and you will not just see, but feel the change in your body. Don’t give up in the middle just because you cannot see progress. Just make sure that you are consistent, and everything else will take care of itself.

Also read 12 Ways To Improve Your Communication Skills


DON’T:

    1. Go on a fad diet


      There are hundreds of fad diets on the internet, and each one will guaranty you instant weight loss results. Fad diets are unsustainable, and although you will lose weight fast, you will gain it all back again. Weight-loss is not the actual problem, the actual problem is your hormones. Fad diets won’t regulate your hormones, they will just depress you. So don’t, just don’t.

    2. Compare yourself to your peers

      Women suffering from PCOS need to be extra careful about their lifestyle, so don’t compare yourself to your “normal” peers. They can live an unhealthy lifestyle and still have normal hormone levels, but that doesn’t mean you can too. You should also consider the fact that their unhealthy lifestyle will affect their future health if it is not affecting them now.
      You are being healthy for yourself, not for anyone else. So don’t think about others, think about what you want to be.

    3. Deprive yourself
      This is as bad as going on a fad diet. No food in this world is good or bad. But too much of anything is where you go wrong. Junk food is bad for you because it doesn’t have a lot of nutritional value. However, that is no reason to give up all your favorite treats. As a general rule, sugar is a PCOS patient’s worst enemy, so you DO need to reduce your processed sugar intake a little. But this doesn’t mean that you cannot indulge in a piece of chocolate or a mini donut every now and then. Moderation, girls, moderation!

    4. Give up

      Do not give up. This is a battle you have started to achieve something you have always wished you had. Every time you feel like giving up, think of the end result of your struggle. What will you achieve from this new lifestyle? You will start looking better, feel more energetic, you will be happier overall and gain a lot of self-esteem. It is difficult to make changes, but changes are what make you grow as a person and make your life better.

Being a PCOS patient is tough, and sometimes really painful, especially when it comes to your self-esteem. But if you want to achieve something then only you can help yourself. And once you make up your mind to do so, you will see that it isn’t really as difficult as you thought it would be. So go girl!

Benefits of tracking Macro-nutrients instead of Calories.

By
Ayushi Mishra
-
3

A Beginners guide to tracking Macro-nutrients

You must be wondering why this talk of counting macro-nutrients when for any fitness regime counting calories is the basic step?
Well that is why we are here to tell you about the major benefits of switching the habit of calories count by macro-nutrients count.

What are macro-nutrients anyway?

Macro-nutrients are chemical compounds comprising major part of the human diet and provide energy in bulks. The main macros are carbohydrates, fats and proteins. Everything a person eats in their diet gets broken down to these three macro-nutrient categories. Micro-nutrients are required considerably in smaller proportions, when a person’s diet includes sufficient amount of macro-nutrient, the required need of micro-nutrients of the body also gets full filled. Many dietitians advise about keeping a good balance of macros and micro-nutrients in the diet. Which will in turn help the body to perform with better energy level. When a diet is well balanced with macros and micros the body reciprocates with better physical energy and sharp mental focus.

The major macros to be tracked are:

Protein

Proteins are large biomolecules or macromolecules that are made of amino acids which are the building blocks of the body. It performs various functions within the human body starting from helping in repair all tissue like muscle, skin, bone, etc.. Building essential hormones and enzymes and ending with providing energy during adverse conditions to the body, when it requires the most because of depletion or insufficient intake of carbohydrates and fats.

Benefits of tracking Macro-nutrients instead of Calories.

Carbohydrates

We often get to hear the tag of “cut the carbs” which have obviously created a negative image of it in our minds. Well, carbs which is the short form for carbohydrates are macromolecules, which when included in proper balanced proportion in a diet gives the healthiest results. Carbs are mainly required in huge amount comprising about 50 to 60 percent for a well-balanced diet for a body to perform at optimum levels. When eaten and broken down they provide energy which is the fuel of the body to keep working at its best state. Amount of carbs in the diet should be adjusted according to the body’s fitness goals.

Benefits of tracking Macro-nutrients instead of Calories.

Fats

Apart from what fat is in its most basics form, it is more of a well known and feared word by those who want slim figure and fit bodies. Well just as applying oil on the skin does not actually makes your skin oily. Similarly eating fats does not actually make your body retain fat. Well obviously for that you must know about the good and bad fat. Bad fats are saturated fat (meat, butter, cream) and trans fat (pre-packaged foods, fast food, etc.) Good fats are the healthy fats that provide texture and flavor to the foods we love. Fats are really essential for the body to function properly. So, make sure to include healthier plant based unsaturated fats in your diet by including foods like nuts, avocados, etc.

Benefits of tracking Macro-nutrients instead of Calories.

Macro-nutrients are better than tracking calories

Calorie is a unit of measurement that represents the amount of energy your body gains upon consumption. They are not all the same. Different food source provides different amount of macros. So its more important to look into the source of calorie because two foods that are similar in aspects of calorie content may differ in aspects of macros and micros breakdown. Something made of simple carbs and fats like chocolates and pastries may get absorb quickly but will get stored as fat. Whereas a more even balance of macros in the diet along with the micros will act as fuel for an active and healthy body. And the plus point is that you will stay satiated longer and your immune system can get boosted up.
You can lose weight by tracking and balancing calories but it is more important to pay attention to the macros in your diet. If you want to make healthier choices for your body to perform at its best levels.

Set your macro numbers

Its important that you understand and decide your health and fitness goals much clearly. According to your fitness regime, the macros numbers must differ and present in adequate supplies to meet the body’s nutrition needs. So that the body will not be experiencing any loss of health or fatigue. Your shift of macros numbers will be helpful for bouncing back and making progress in your desired fitness routine. Learn more about what a macro-nutrient balance diet look like and adapt to the one that suits your body the most. From there you can just adjust your carbs, fat and proteins amount based on your personal needs. Decide on the macros number to be includes in your diet i.e., set your macro numbers.

Benefits of tracking Macro-nutrients instead of Calories.

Get a track of your macros

There are many applications that can help you find a diet routine, help you in making progress with your regime by counting the calories intake and macros intake. It will help you in making progress with a suitable diet for your body. Which can done by calculating and showing your macros intake everyday on the basis of food you eat. So, these applications will guide you throughout your diet for you to meet your fitness goals.

Doing this will ensure a healthy change in your fitness results. Make this change now and see for yourself.

Say I Do at These Best Destination Wedding Locations in India

By
Trudy Seeger
-
1
The biggest decision that comes after you have decided to get married is the wedding planning and most importantly choosing the best destination wedding location in India.  While the trend these days is to go abroad for a hush-hush wedding, India is home to some of the finest destinations that are equally gorgeous and serve as the perfect backdrop for weddings.

Weddings in India are a larger-than-life affair and to celebrate it with perfection one needs a location that stands out and makes this day memorable for a lifetime. So, if you also fancy having a destination wedding, but the plethora of options are making you confused, you are at the right place. Whether you like sandy beaches, snowy mountains or beautiful architecture, India has them all to make your joyful occasion a cherished one. Choose from any of these breathtaking destinations to make your big day even more special

Udaipur

Say I Do at These Best Destination Wedding Locations in India(Image Source: Shutterstock)

The lakes, palaces and castles are an embodiment of sheer luxury while the aura of this city makes it one of the most dreamy destinations of India. Loved by foreigners and Indians alike, Udaipur plays hosts to a number of weddings every year. Fateh Prakash Palace, Oberoi Udaivilas, Devi Garh, Manek Chowk and Durbar Hall are some of the places to choose from for the perfect dream wedding.

Goa

Say I Do at These Best Destination Wedding Locations in India(Image Source: Shutterstock)

There is something so extravagant about weddings that happen close to water. Goa serves as the perfect backdrop for easy-breezy weddings. The charm, vibe and the gleaming blue water are all that you need to make your dream of having a fairytale marriage come true. Leela, Taj, Park Hyatt Goa and Radisson Resorts are some of the most popular places that couples and families pick to make the occasion all-the-more special and memorable.

Mussoorie

Say I Do at These Best Destination Wedding Locations in India(Image Source: Shutterstock)

If you are someone who is in awe with the hills, not the beaches, Mussorie should be your destination choice for your big day. The tree-covered hills looking down the Doon valley, view of the Himalayas and the clear skies make Mussoorie an ideal setup for romantic weddings. What more? The breathtaking sunsets serve as the perfect backdrop for those early evening functions and pre-wedding shoots.

Kovalam

Say I Do at These Best Destination Wedding Locations in India(Image Source: Shutterstock)

Kovalam is a calm and affable destination in Kerala. This South-Indian beauty is for those who wish to have quiet and scenic ceremonies instead of a huge and jam-packed event with guests everywhere. Without a doubt, the backwaters of Kovalam are pretty, serene and put forth a view that is enough to instil the required magic in a wedding ceremony. Just imagine taking the vows amidst the coconut palm trees, houseboats and water off course. Heavenly!

Andaman and Nicobar Islands

Say I Do at These Best Destination Wedding Locations in India(Image Source: Shutterstock)

Serving as one of the most charming places to tie the knot, Andaman and Nicobar Islands are an ideal beach wedding destination. This coastal paradise residing in the Bay of Bengal is home to lush green forests, idyllic beaches and a climate that is loved by all. Ross and Havelock Island are two of the most perfect beaches for a wedding.

Jaisalmer

Say I Do at These Best Destination Wedding Locations in India(Image Source: Shutterstock)

If you have always dreamt of a marriage that is infused with Indian culture and tradition, Jaisalmer should be your location preference. The aura of this sandy destination is just about perfect while the hospitality offered at the wedding locations is what you and your guests deserve. Whether you choose the sand dunes to host the wedding or any of the luxurious heritage properties like the Rajwada Fort or Narayan Niwas, the excellence with which the ceremony will be executed will leave you in awe.

How to Go About with The Budgeting?

A destination wedding will easily cost you triple than the typical banquet hall one. But, sacrificing on your dreams due to budget constraints is the last thing to do when getting married. So, do we have a solution here? Well, yes! A personal loan can quickly help your destination wedding dream happen. A personal loan from any of the financial institutions is the best bet for short-term cash requirements. Flexible tenure, hassle-free application process, online approval within 30 minutes and quick disbursals are some of the key features of personal loan offered by financial institutions like ABFL Direct. So, don’t let budget come between you and your destination wedding dream. A personal loan is all that you need to make the big day full of glitz and gleam.

Final Words

The best thing about a destination wedding is that you not only invite guests to be a part of your big day but also treat them with a holiday. Measure the budget and climatic conditions well before finalising the location.

Have a Happy Wedlock!

1...154155156...317Page 155 of 317

EDITOR PICKS

POPULAR POSTS

POPULAR CATEGORY

© Buddymantra