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These are healthy food that need to be consumed every day

Public awareness to eat healthy food is now getting bigger. Because apart from being a source of energy, eating healthy foods can also reduce the risk of serious diseases, ranging from diabetes, hypertension, heart disease, obesity, to cancer.

Consumption of healthy foods every day is highly recommended to meet daily nutritional needs. This is actually not difficult to do because there are many healthy food choices to be consumed every day, for example functional food groups. Not only that, the consumption of healthy foods coupled with regular exercise is also important to support a successful diet .

Wide Choice of Healthy Food
In order to function properly, the body needs nutrients and energy obtained from food. In the body, the food consumed will undergo a process of digestion and absorption of nutrients .

Some healthy food choices that are good for consumption include:

1. Green vegetables

Green vegetables rank first in the type of healthy food because they contain many important nutrients, such as fiber, vitamin A, vitamin C, vitamin K, magnesium, calcium, iron, folate, and potassium, which are very good for health.

In addition, green vegetables are also rich in antioxidants that can protect the body from free radical damage. The choice of green vegetables is also diverse, ranging from mustard greens, broccoli , kale, lettuce, to spinach. Green vegetables can also be processed in various ways, from boiling, sauteing, to steaming.

To keep the color of green vegetables attractive, try cooking green vegetables using mineral water. The mineral content in it, such as sodium bicarbonate and magnesium hydroxide, can maintain the natural green color of the leaves.

2. Fruits

In addition to vegetables, fruit is also very important to eat because it contains many vitamins. Some of the fruits that are popular for their nutritional richness are:

Apples (fiber, vitamin C, and antioxidants)
Oranges (vitamin C)
Bananas (potassium)
Avocados (healthy fats, potassium and vitamin C)
Berries, such as blueberries and strawberries (low in calories but high in antioxidants and fiber)

3. Meat and eggs

Meat is one of the healthiest foods because it is rich in nutrients, especially lean beef. This type of meat contains the highest protein and iron compared to other types of meat.

In addition to meat, eggs are also included in a healthy diet. In addition to being high in protein, eggs also contain complete nutrients, ranging from vitamins, minerals, unsaturated fats , to antioxidants.

4. Nuts and grains

The next healthy food that is full of nutrients are nuts and seeds. Examples are peanuts, cashews, almonds, chia seeds , pumpkin seeds, and sesame seeds.

Nuts and seeds are not only high in protein and fiber, but are also rich in vitamins and minerals, such as magnesium and vitamin E.

5. Fish and other seafood

Seafood is a healthy food option that is rich in omega-3 fatty acids and iodine. Research shows that people who eat seafood often tend to live longer and have a lower risk of many diseases, including heart disease.

6. Milk

Milk contains lots of vitamins, minerals, quality animal protein, and healthy fats. In addition, milk is one of the best sources of calcium. To obtain the nutrients found in milk, you can consume it directly or consume processed products, such as cheese and yogurt .

Recognize Healthy Food to Avoid

In order to avoid various diseases, consumption of healthy food alone is not enough. You should also limit or avoid unhealthy intakes such as the following:

Drinks high in sugar

Drinks with high sugar content, such as soft drinks, packaged juices, and energy drinks should be avoided or limited. If often consumed in large quantities, this type of drink can trigger insulin resistance in the body. This condition can lead to a variety of serious illnesses, including type 2 diabetes and heart disease .

Fast food

Also avoid fast food or junk food , such as french fries, fried chicken, and processed meats. This type of food is not only high in calories, but also low in nutrients. In addition, fast food can also encourage the desire to eat excessively, so that it can trigger weight gain. If consumed in excess, fast food can also cause high cholesterol .

Packaged snacks

Just like fast food, most packaged snacks sold in the market, such as candy, ice cream, and biscuits, are also high in calories and low in nutrients so they need to be limited. So, consume it once in a while, yes!

Consumption of healthy foods greatly contributes to building a healthy body, even more than exercise. So, start eating healthy foods with balanced nutrition to maintain and improve your body’s health.

So that you don’t get bored, eat healthy food with different types every day or combine these kinds of foods so that the nutrients you get are …

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About Health

Can Drinking Coffee During Menstruation?

For most women coffee lovers, menstruation is not a reason to stop the ritual of coffee. Moreover, many say also that drinking coffee during menstruation can help ease a variety of symptoms of Premenstrual Syndrome that sucks. Is that right? Can women actually drink coffee during menstruation?


Drinking coffee during menstrual period may not matter, as long as sufficient.

However, coffee contains high caffeine. In one cup of brewed black coffee, there is about 95-200 mg of caffeine. Although it can provide a spike in energy for your activities, caffeine can affect the condition of your body during the menstrual period. Especially if you include people who are sensitive to coffee.

Here are some side effects that may occur if you drink coffee during menstruation:

Resulting in more Severe Menstruation Pain

Caffeine works to constrict the vessels that cause blood flow throughout the body so it is not smooth. Lack of blood flow to the abdominal uterine muscle will cut off oxygen supply which can cause pain and stomach cramps getting worse.

In addition, the intake of oxygenated blood to the brain is also reduced. This can cause you to experience more severe headaches.

The Stomach Feels more Bloated and Uncomfortable

Acidic coffee will make the stomach bloated and increase the risk of stomach acid. When stomach acid rises, various digestive disorders will appear. Starting from the sensation of heat in the pit of the stomach, the stomach feels full, to feel nauseated. It gets worse if you drink coffee before eating. Of course, this condition will make you more uncomfortable when menstruation comes.

Mood Makes Less Good and Tends to Feel Anxious

Not only that, drinking coffee during menstruation will affect the mood and can make you more anxious. This has even been demonstrated in research published in the Journal of Women’s Health. Women who often drink coffee during menstruation tend to have a bad mood and more easily anxious.

Makes You Insomnia and Less Rest

Adequate rest is an important key to relieve menstrual pain symptoms. Unfortunately, if you still drink coffee during menstruation, the effects of coffee stimulants that make you more alert can make your insomnia. In turn, insomnia can aggravate your complaints.

As long as you do not consume excessively, coffee can remain delicious during menstruation. But do not forget to get enough rest and sleep so that the body condition does not drop more.

What you need to understand, women should actually reduce the intake of caffeinated beverages during menstruation. Instead of a cup of coffee, drink plenty of water or an electrolyte drink to replace lost body fluids.

Can also eat fresh fruits such as avocado, bananas, until papaya that can help cope with menstrual symptoms.

In addition, you can choose a warm drink made from a mixture of spices. If you want to drink tea, try to choose a tea with very little caffeine content. So do not cause the same side effects as coffee.…

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General Article

Yoga Movements that can Make Beautiful

For women who are confused about what type of sport is suitable, maybe try yoga! Nah just can help you lose weight. Yoga can also make you more beautiful. In fact, if you regularly do some yoga movements can help remove chubby cheeks. In addition, yoga can also make the skin look radiant bright.

Yoga movements can accelerate blood circulation. So that the flow of oxygen and nutrients can flow smoothly to the skin tissue. The result, the skin becomes brighter and more youthful. Here is a useful yoga movement to beautify the skin:

Headstand Yoga Movements

Doing a headstand position ie the head is under and feet straight up will smooth the flow of blood to the face and brain. So the mind becomes fresher and the face becomes brighter. In addition, this position can also reduce fine lines around the face.

Bow Pose

Yoga Movements

How to do this movement is to the stomach then pull both feet closer to the back. Then lift the chest, and head up. This movement is used to launch the digestive system and increase the flow of oxygen to the lungs. If the flow of oxygen in the body smoothly, then all the toxins can be wasted through the excretory system. In this way, the skin is also so healthy and fresh.

Downward Facing Dog

Yoga movement of this one is simply to make the letter V upside down with the body. Way, lying on his stomach like a push-up position. Then slowly lift your body and raise your butt up. With the heels still stuck to the floor. Hold for a few minutes, then return to the starting position. This movement is used to smooth blood flow to the head, especially to the face.

Ploug Pose


Lie on your back on the floor, then slowly lift your legs up to your face. Push the buttock up, and use both hands to hold the back. Doing this movement can stimulate the thyroid gland and hormones in the body that plays a role to nourish the skin.

Chin Lift

Well, this particular movement to reduce double chin. The trick is very easy and can be done with a standing or sitting position, the important part of the back should be upright. If it is in an upright position, inhale, then dung face toward the ceiling. Then tighten and advance your lips. Feel the stretch on your jaw, throat, and neck. Repeat this movement 10 times and do it three times a day.

Fish Face

Another useful facial exercise to reduce chubby cheeks is the fish face. The trick is to sit or stand in an upright position, then smile and then pull the cheek and hold for a few seconds. Perform the movement of face fish as much as 10 times every day for facial skin to be tight.

That’s the easy yoga movement and you can do it yourself at home.…

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General Article

Holster Shirts For Concealed Carry

These shirts are made of tight-fitting material and feature two pockets underneath the shoulder. They are secured by velcro and can be used to store cell phones and wallets. Some people even carry diabetes machines or heart monitors in them. You can choose between a white or black holster shirt. These shirts can also be ordered with a traditional shirt top or sleeves. For more information, see our holster shirt reviews.

Choosing a holster shirt for concealed carry

There’s a lot of hype around holster shirts for concealed carry, but is the hype worth it? This article will explain why it’s important to choose one that’s worth the hype. These shirts are tight-fitting pieces of clothing with two pockets on the chest. These pockets securely hold a concealed handgun. You can access your concealed handgun easily from the pocket, but it may be difficult to pull the shirt off your body when you’re wearing it.

Before you buy a holster shirt, make sure you know what size you’re looking for. The wrong fit can make the shirt practically useless. You should also note down your preferences. If you have specific colors in mind, be sure to check the colors available online, as this can be a sign of authenticity. You should also know whether the holster shirt fits comfortably and is of high quality.


A holster shirt is a concealed carry shirt that is designed to conceal a handgun. These garments are typically tight-fitting in order to keep the handgun secure in its pockets. Most holster shirts are sold in various sizes, but a sizing guide can be helpful. Holster shirts are typically made of polyester or spandex and may feel stuffy in hot weather.

Fabrics for holster shirts for concealment must be breathable and moisture-wicking. Shirts that are made of thicker materials will prevent moisture from penetrating the gun’s surface and tangling the gun. However, a lightweight cotton shirt is ideal. If you’re concerned about sweat wicking, choose a sports coat or jacket instead. The holster shirt can be worn underneath any type of shirt, including a button-down shirt.


Depending on the style and material, holster shirts can range in fit from snug to loose. While some concealment shirts are meant for everyday use, others are specifically made for concealed carry. Whatever your preference is, you can find a concealed carry shirt that fits you perfectly. A good place to start is the manufacturers’ size guides. If you are not sure about the size of your concealment shirt, consult a holster shirt size guide.

Holster shirts can be made with multiple pockets for easy storage. Holsters are often ambidextrous, so they work for both left and right-handed shooters. Some holster shirts have mesh pockets outside the pockets to break up the handgun’s ‘print’ on the shirt. Many law enforcement agencies use holster shirts. They are also made with micro-poly and Lycra fabric blends, which are both soft to the touch and strong enough to accommodate a full-sized handgun.


A holster shirt for concealed carry offers several benefits. Not only does it provide quick access to your concealed weapon, but it also has the capacity to store most self-defense caliber handguns. It can also accommodate other items, such as magazines. Moreover, holster shirts for concealed carry are usually ambidextrous, which means that you can use one to carry a handgun either on your right or left side. They are also comfortable to wear and are machine-washable.

When shopping for holster shirts, it’s important to keep in mind your own personal hygiene. Wearing clothing that chafes easily may not be a good idea. Therefore, it’s recommended to buy from a reputable seller and check reviews from real users. Ensure that the concealed carry shirt secures your handgun and supports your concealed carry in any environment. By choosing a top-quality one, you can be sure that you’ll be protected in any situation.


Whether holster shirts for concealed carry are worth the craze depends on a few things. Ultimately, the most important thing is concealment. You should always choose a shirt that is loose enough to drape over your holster. Another important factor is the fit of the shirt. The longer the hem, the better. The shirt should also cover your entire arm, not just your gun holster.

The holster part of a holster shirt is made of heavy elastic with a slide fastener. Metal fasteners may scratch your firearm’s finish, so many shooters choose a velcro-style retention strap. In general, these shirts are made for concealed carry, but they do not necessarily need to be tucked in. If you carry a concealed weapon often, it’s best to purchase a holster shirt with pockets.


Holster shirts are designed to conceal your handgun while you are

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General Article

Physical Therapy to Improve Strength and Conditioning

Physical Therapy to Improve Strength and Conditioning

Athletes are always looking for that competitive edge. Being a spit second faster, a little stronger and having better endurance can mean a big difference when it comes to competitive athletics as games and races often come down to photo finishes and last second plays. Today many physical therapy practices now include strength and conditioning clinics for everyone from high school football players to major league baseball players to help individuals reduce the risk of injury and improve their agility, endurance and strength. A major part of modern sports medicine is preventative techniques that help athletes stretch and train properly to avoid common sports injuries such as sprains and strains.

One way to help athletes avoid injury and maximize their athletic skills is through conditioning. No one simply takes to the field or court and jumps right into mid-season form. Athletes need to work their bodies into shape and most of the grueling conditioning is done prior to the start of the season. Physical therapists and strength and conditioning coaches can be very helpful in planning training programs that will improve balance, speed, strength, explosiveness, stability and agility. Through specially designed programs including core strengthening and plyometric exercises therapists and coaches can help athletes train their bodies to be prepared for specific athletic activities that will improve their performance and reduce the chance of injury.

While many people think of physical therapy as a rehabilitation service that takes place after an injury or surgery, studies and test show that the exercises and programs that make up physical therapy treatment can be used as preventative measures that will train a person’s body to be more prepared for the rigors of athletics. For instance, proprioception is used by trainers and coaches to reduce an athlete’s reaction time to an adverse situation which minimizes injuries such as ankle sprains and knee sprains. The less time it takes a football player to react to an oncoming tackler the better his chances of avoiding a hit. And obviously the lesser hits you take in a game the less chance you have of being hurt.

Physical therapy has demonstrated that through multi-directional agility training and proper stretching techniques athletes can not only improve their strength and conditioning but also reduce the risk of injury. No matter what sport your participate in, from wrestling and swimming to track and field and boxing, your body undergoes intense physical strain and the only way to prepare is through specific sports training programs that are designed to improve endurance, reaction time and agility.…

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Learn How a Biochemical Penis Enlargement System Can Kick Start Penis Growth

Learn How a Biochemical Penis Enlargement System Can Kick Start Penis Growth

Picture a chain of links, all of the links are integral to each other and only work if they’re all in place. If one of these links is taken out, the chain is broken. The way our bodies worked during puberty works on a similar principle, but these links are specific biochemicals, nutrients and hormones that make up the chain of puberty. The body breaks this chain at about 18 and ends the chain of puberty. Once puberty stopped, so did penis growth, but now with a natural biochemical penis enlarging system, those links can be reimplemented to the chain to kick start penis growth once again.

The body is a clever and complicated instrument, but we can manipulate our own bodies to give us our desired effects – which in this case, is penis growth. Now during puberty, penis growth isn’t the only thing that the body experienced, which is when this system begins to get complicated, we’re actually able to eliminate any unwanted side effects.

How Do We Put The Missing Links Back Into The Chain?

Unfortunately, the answer to this question isn’t some magic pill or a single penis exercise, it’s a bit more complicated and basically involves achieving a optimum balance of key nutrients and biochemicals. For any type of growth to re-occur in the body, growth hormones need to be present as they are naturally abundant during puberty. This is one of the main missing links in the chain in order to promote growth.

Is That All It Is?

Far From it, there are actually about 15 different links that need to be replaced for the chain to be complete and for growth to once again occur

Will This Take Years?

Simply put, no. It won’t be instant and it purely depends on a number of circumstances such as your general health, your lifestyle habits and your how closely you follow the system you’ve chosen. Most people find growth happens in a matter of a few months, sometimes sooner.…

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How to Increase Height – Increase Height After Puberty

How to Increase Height – Increase Height After Puberty

About a century ago, nobody was concerned about one’s height as it was considered natural for anyone to grow or not to grow to a particular height. But everybody admired tall people, as they looked smart and fascinating. These days, whosoever has a short stature wants to know how to increase height notwithstanding the age limit beyond which further growth in height naturally stops. The changed social scenario needs tall people, as they look more confident and viable to face challenges in life. Men feel attracted to tall women and vice versa. The good news is that anyone can naturally increase height after puberty by 3 inches or more with proper diet and stretching exercises within a few weeks.

If you are still in your growth period and have not reached puberty, you must be growing to a normal height if there is no genetic history of a short height in the family or there are no other factors like poor nutrition and lack of physical activities. Conversely, your strenuous physical activities in the past might have exerted undue stress on your muscles, ligaments, and discs in the spine impairing your bodily movements due to pain in your neck and back. In the latter case, the ligaments attached to the bones shrink and form a solid mass by losing their inbuilt elasticity whereby bones attached to them stop growing in length. There is ample scope for you to restore your physical activities with proper medications and physiotherapy. In the former case, special diet and certain exercises shall grow you taller. This is how to increase height in both the cases.

There are no natural impediments to height growth after puberty. But, you need some kind of amino acids to promote your human growth hormones (called hgh) and stretching exercises to straighten your backbone and lengthening your legs. The modern research shows that up to 3 inches of height is already hidden in your body frame and you can also grow 3 inches more by reactivating the hgh at any age.  

If you find you are not growing to your desired height before puberty or your height growth process is slow, you need to do the same thing as others who want to increase height after puberty.…

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Can I Increase My Height After Puberty – Is it Possible?

Can I Increase My Height After Puberty – Is it Possible?

There are a lot of websites and internet hypes that claim they have the solution in order for you to be able to have an increase in height after puberty. There are many options about taking supplements especially those that are hormonal in nature. There is also an option of making a good stretching regimen and exercises. However, these are just hypes and there is really nothing true about them. They are lies that will only make you lose and waste money in the long run.

You should not fall into these types of hypes. Once your bones have already reached the limits of their growth, there will be no supplement, stretching and exercises that will make them start growing again. You will never be able to open the epiphyses and you will never be able to stretch a bone especially when anatomically and structurally they are robust systems.

But, if you perform exercises, sport activities such as swimming and stretching during puberty, it will greatly enhance the growth of your bone by hastening the release of human growth hormone. Aside from this, it can also promote excellent health for you. As I have said earlier, performing these kinds of activities after puberty will not do you any good besides promoting good health.

You can however maintain a good posture such as sitting up straight. You can straighten your spine and do not slouch. All of these things can make you look taller than you already seem. This will also promote health for your bones as well.

Exercising will not give you any increase in your height after puberty but it can increase your muscle mass, which will also create an illusion that you are getting taller. Perhaps, this is what other hypes have been telling you. But, they are just nothing but illusions. After puberty, you can only grow taller by creating an illusion. No matter how much concentration of human growth hormone you get into your system, you will not be able to grow.

Performing exercises will improve your overall health as well as boost your self-confidence and self-esteem. Also, a healthy diet with calcium, amino acids, protein and essential nutrients will make your not only your bones but your entire body healthy and strong. It also enhances your body’s capacity to regenerate new cells so that it can replace the old ones. If you treat your body well, you will be able to get rid of the risk of having weak bones or loss of bone density as you age. If there are people who will tell you that you can increase in height after puberty, I think I would like to meet this paragon and would like to learn what it is.…

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The Benefits of Warming Up Before Boxing Classes

What does a boxing class workout look like? It begins with a warm-up and may include HIIT exercises or self-defense training. Afterward, you might work on the basics of punching, stance, and combinations. Boxing classes may also include focus mitt drills to perfect your boxing technique while conditioning your body.

Typical boxing class workout

Typical boxing class workouts differ from the standard gym cardio routine many people perform. The physicality of the sport requires that participants focus and work together to execute complex moves. While running may help you tone up your legs and arm muscles, a typical boxing class workout is far more demanding, leaving your arms and shoulders aching afterward. However, the best boxing classes near me might be the perfect workout for you if you want to improve your cardio routine and coordination.

Typically, a typical boxing class workout involves working out on a heavy bag and working on combos. These activities help boxers improve their speed, power, and endurance. Typical boxing class workouts should be designed to enhance these skills and make you look and feel better! You can customize your training to meet your specific goals as long as you’re hydrated and don’t get overheated. To get the best out of your workout, aim for three rounds and give yourself a full minute to recover between games.


The main reason for warming up before boxing classes is to increase blood flow. Blood flow to different body parts improves performance and allows the muscles to have the proper range of motion. Insufficient blood flow to extremities causes them to become cold, stiff, and less agile. Increasing blood flow throughout the body will ensure that all muscles get enough oxygen and get the maximum amount of aerobic energy during the workout. 

A proper warm-up for boxing classes will increase blood circulation to the muscles and keep the body in top shape for training. Boxing requires agility, endurance, and stamina. A proper boxing warm-up targets every part of the body. It will strengthen the physical and mental condition and reduce injuries. It is also essential for a boxer’s training. As with any exercise, warming up is critical to the class’s overall performance.


Cardio during boxing classes is a great way to burn calories and strengthen your body. The intensity of the workout is challenging for both your body and mind. It will challenge you to use your entire body and increase your speed. You will also develop hand-eye coordination. And there are many benefits to boxing. Aside from being an excellent cardiovascular exercise, it also gives your arm muscles and shoulders a great workout. So, get out there and try a boxing class!

Not only will cardio during boxing improve your fitness, but it will also improve your mood. A boxing class can also help you burn extra calories to lose weight. It’s also beneficial for weight loss, as you can burn hundreds of calories in just one class! You can combine cardio boxing with a healthy diet to help you achieve your target weight. In addition to losing fat, cardio boxing helps your muscles tone and improve your range of motion. It also releases endorphins, which reduce stress and promote positive emotions.

Strength-focused workout

The focus of a strength-focused workout in boxing classes is not to build muscle mass but rather to increase overall endurance. Therefore, when choosing the weight for each exercise, choose a weight that makes the exercise challenging while still allowing six to ten repetitions. If you are not in a boxing class with access to consequences, you can still focus on strength training by using your body weight. This is the most effective way to train your muscles and improve your conditioning.

In addition to punching bags, a boxing class will incorporate a strength-focused workout. It will include bodyweight exercises such as crunches and pushups, plyometric circuit training, and resistance bands. These will improve your strength and agility and benefit you in other activities. In addition to boxing exercises, you’ll learn how to perform squats, push-ups, and tire flips.


If you’ve been considering enrolling in a boxing class, you’ve probably heard about sparring. In a sparring session, you’ll learn several techniques and how to protect yourself. In addition, you’ll learn about the various equipment required to spar effectively. If you haven’t heard of sparring in boxing classes, you may want to know some tips and tricks to help you get started.

First, sparring requires focus. A martial artist should never look away from their sparring partner during the bout. Only fools would do that, right? It’s easy to lose focus during a sparring round, glancing at a timer or a coach’s instructions, or even stopping to talk to a fellow student while trying to get a lift. Sparring in a

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How to Deal With Your Kid’s Teenage Years

How to Deal With Your Kid’s Teenage Years

People are not wrong when they say that adolescence is one of the most difficult phases of a person’s life. You are neither a child, nor an adult. You are kind of sandwiched in the middle and this is what makes it particularly difficult. Obviously, the hormonal changes also add to it.

Teenage years are challenging not only for the teens, but also for their parents. Parents often find themselves lost in the middle of all the changes taking place in their kids. It is a little hard for them to accept that their little kids are now growing up and taking their own independent decisions. Parents are still used to pampering their kids and taking complete care of them.

One cant completely blame the parents because it is their concern which forces them to act like they do. At the same time, they want to protect their kids from any sort of bad influences. It can be slightly daunting for them to maintain a balance between being a friend and a parent. Here are a few ways to do exactly that.

1. Dont expect things to go completely smoothly. A some point of time, your kids might not like you but that doesn’t have to be a major cause of concern. Remember the phase your kid is going through. As the elder, more mature person out there, you have to take the high road. At times, forgive your child’s rude behaviour. In all possibility, he/she didn’t mean to act like that in the first place.

2. Try and know your kid better. Remember, this is the time when your kid is developing his own personality. Make every possible effort to understand his/her newfound ideas and beliefs. You have to be patient listener. Have heart to heart conversations and more importantly, be tolerant. Some of the things your kids say might not go well with your own ideas but then they are living in a different world. Learn to accept the differences.

3. Keep your family together. It’s important that your child thinks that his family is always behind his back. If tomorrow, he does something wrong or falls into trouble, he/she should be able to call you and ask for help rather that being scared of you. Instill that kind of confidence in your kid.

And finally, be perserverant. Do not let trivial matters discourage you. Your kids are the most important part of your life and make sure your relationship with them blossoms!…