Health Tips For Living Well

 Health Tips For Living Well

1. Sit on the floor

Sure, it might not be as comfortable as a super comfy couch, but studies of the world's tallest people show that sitting on the floor can help you stay healthy for longer. For example, in Okinawa, Japan, where the world's longest living women live, most of their reading, eating and talking is done while sitting on the floor. What makes it so useful? Standing up frequently improves flexibility, muscle strength, and coordination, all of which have a positive effect on life expectancy.

2. Healthy drip

Slathering a little butter or oil on vegetables not only tastes good, but it's also good for your health. Some nutrients, such as vitamins A, D, E, and K (found in green leafy vegetables and sweet potatoes), are fat-soluble, so a small amount of fat, such as olive oil, helps absorb nutrients. Ian Marber says outstanding freelance writer. Nutritional Therapist (ianmarber.com).

3. This is not the time for wine.

Drinking a glass of wine in the evening may help you sleep better, but it can affect the quality of your sleep and make you feel sleepy the next day. To avoid this, avoid drinking close to bedtime to give your body time to process the alcohol. Although it varies from person to person, a good rule of thumb is that it takes your body an hour to process one unit of alcohol. To find out more about drink units and make sure you don't exceed the maximum of 14 units per week, use Drinkaware.co.uk's units calculator.

4. Caressing

One study found that volunteers who hugged regularly over a two-week period were less likely to catch a cold. This is thought to be because cuddling is one of the fastest ways to get oxytocin, the feel-good chemical, flowing through your body, which helps reduce stress and thus protect your immune system.

5. Know the 3 C's

More people are suffering from hay fever than ever before, but the reactions are long-lasting and affect even those who did not suffer from the disease before. Dr Beverly Adams-Groom, senior palynologist at the University of Worcester, said: "The interaction between pollen and increased pollution and climate change are other factors." It's important to reduce pollen exposure, so understand the three Cs: Cover up (wear big sunglasses, rub Vaseline around your nose, and close windows when pollen levels are high). Grooming (shower, change clothes, and wipe your pet with a damp cloth when you get home).

6. Look at dried fruits

Delicious dried fruits such as apricots, figs and mangoes are very high in sugar, so it's worth limiting your intake. Consider 30 grams (or about 1 tablespoon) as one of your five daily servings.

7. Listen to your heart.

Have you noticed how your stomach reflects your emotions? If you're feeling stressed or anxious, this can slow down digestion and cause bloating, pain, and constipation, but for others, it can irritate digestion and cause diarrhea and frequent trips. to the bathroom. So, when you're angry, don't rush to eat. Take your time and eat slowly, putting down your fork after each bite and chewing each bite thoroughly.

8. Take green vitamins

According to this formula, being surrounded by green landscapes has powerful effects on health and well-being, reducing mental stress and increasing energy, self-esteem and mood. In addition to getting out in nature regularly, position your chair at home so you can look out the window, fill your house with houseplants, and set your computer screensaver to your favorite scenery.

9. Get smart with snacks

Know the 4 P's for smart on-the-go snacks: planning, packaging, protein and production. So, plan ahead. Pack snacks in leak-proof containers. Keep fuller for longer, consume protein. Add fresh produce rich in fiber, such as fruits and vegetables. Pairing an apple with Greek yogurt, a cheese stick, or some nuts is a healthier way to satisfy your cravings.

10. Nail it

Podiatrists see 10,000 cases of ingrown toenails every year. This problem occurs when the side of the toenail digs into the surrounding skin, causing redness, burning, and sometimes infection. Oh, to avoid this, don't use nail clippers. Instead, use scissors to trim your nails and avoid over-trimming.

11. Good morning, sun!

"Close your curtains in the morning will help you get a better night's sleep," says sleep medicine consultant Dr Alana Hair. Light is key to regulating our sleep patterns, as exposure to natural light helps coordinate the body's sleep/wake cycle.

12. Reap what you sow

Mindfulness, the practice of paying attention to your thoughts, feelings, emotions and body sensations, has been shown to help cope with stress and anxiety and is recommended by NICE (National Institute for Clinical Excellence) as a way to help prevent depression. . Want to try something new? Try embroidery. It checks all the boxes for mindfulness because it forces you to slow down and focus on the task at hand. For new projects, try DMC The Mindful Mandala Embroidery Duo Kit (£20, John Lewis).

13. I love lentils

Include red lentils to your succeeding spaghetti bolognese or shepherd's pie. They have a "meaty" flavor, so they can easily be added to ground foods for a high-fiber dinner. Would you like to eat less meat? It replaces whole beef.

14. Win with one

When you exercise, always ask yourself, "Can I add another set/movement?" So if you cycle around the park 5 times, you'll do it 6 times. If you play tennis, play a different set. A little movement at the end will not only help you get fit faster, but it will help you realize that you are capable of more than you think and give you powerful fitness fuel.

15. Habit stack

Combine "shoulds" with "must dos" to see good habits. For example, when shaving your legs, check your moles for changes. While you wait for the kettle to boil, do some stretching. When you have a dental appointment, you should also make an appointment for a smear test or mammogram.

16. Food that makes you feel good

No, I don't imagine it. Feeling "hungry"—hungry and angry—is a real thing. That's because the brain, unlike other organs, relies on intravenous glucose supplies throughout the day to maintain adequate energy, so if you miss regular meals or skip them, you won't feel your best. In addition to eating regularly, forget the fear of fat. The brain is made up of about 50% fat, and our cells need good fats to maintain their structure, so consider the good fats found in olive oil, nuts, seeds, and avocados.

17. Upgrade your land

Take your regular walk or jog to the beach or rugged countryside. the reason? On soft surfaces like sand or grass, there is no rebound force, so your muscles have to work harder.

18. Eat in secret

It doesn't have to be a serving of vegetables, green beans, or a side of a big salad. Transfer a tablespoon of tomato puree into your pasta sauce, add a small bunch of olives rather than chips, or add a pack of watercress to your pesto.

19. Take self-care seriously.

Self-care is not just long baths and facial makeup to maintain health. Whether it's learning to say "no" or finding more time for yourself, it's about tackling the obstacles that wreak havoc on your health and well-being. There are so many self-care podcasts out there now that are so inspiring. We enjoy Self Care Club by Lauren Mishken and Nicole Goodman. "Happy Place" by Fran Cotton. "Feel Better, Live Longer" by Dr. Rangan Chatterjee

20. Go into the water

Swimming in a pond, lake, river or open ocean is even more effective than swimming in your local pool because you have to work against the waves and currents. For a gentle introduction to outdoor swimming, try the Lido and find inspiration and essential safety advice at outdoorswimmingsociety.com and wildswimming.co.uk.

21. Sit for attention

We know that standing posture is important for healthy bones, joints, and muscles, but did you know that many people also need to adjust how they sit? The most important thing to know is that this means that you should keep your feet flat on the floor when you sit in a chair for long periods of time. Your knees should be at hip height or lower and there should be a little space between the back of your knees and the seat. Footrests are useful if your legs are too short to reach the floor.

22. Perfect your pudding

An easy way to eat more fruit is to make it as a dessert. Roasted peaches, figs, plums and apples are tasty sweet foods rich in fiber and antioxidants. Serve with plain yogurt or semi-fat cream instead of double cream.

23. Diversify your diet

Enjoying a variety of plants that feed your gut microbes is an easy, science-based way to improve your health. The easiest way is to mix up your existing meals. So instead of regular red peppers, choose a bag of mixed colored peppers. Instead of green beans, use a can of mixed beans. Choose frozen mixed vegetables or stir-fry packages instead of one type of package. Eat mixed nuts instead of plain almonds.

24. Watch out for coffee creep

Did you know that coffee is one of the biggest sources of antioxidants in our diet? But caffeine can also release high levels of the stress hormone cortisol. If you rely too much on coffee to get you through the day, and headaches and nervousness are the evidence, try brewing some cocoa in the afternoon. Although it is called "coffee", it is made from cocoa beans instead of coffee beans. Try Trailblazer Peruvian Cacao Brew.

25. Look for perseverance, not perfection.

If one of the tires is punctured, the other three tires will not be punctured. If you stub your toe, don't turn around and stub another toe. So why does one bad meal or one day of eating turn into weeks or months of bad eating? Or does one missed workout turn into weeks of not doing anything? Don't get distracted by remembering that it's what you do most of the time, not what happens every once in a while. In other words, we strive for consistency, not perfection.

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Do I Need Regular Skin Care?

 Do I Need Regular Skin Care?

Understand Skin Care For Daily Health

When I think of skincare, three things come to mind. Skin cancer, dry skin, and beauty products found in the long aisles of your local drugstore. But this is more than a superficial concern. A skincare routine may seem like a lot to maintain, but in fact, the steps for healthy skin are not only necessary but also easy to follow.

Investing in your skin's health early with regular skin care will not only protect your skin from the harsh effects of winter but keep you looking and feeling your best year-round, says Dr. Nieuwe. Northwest medicine. The key to supple skin is to know your skin and take care of it properly.

First, you should consider your skin type. The main types of skin are dry, oily, or mixed. Depending on the season, your skin may become dry or oily, but for the most part, your skin's condition is relatively stable.

What's in Your Skin Care Cabinet

Next, you need to know what a healthy skin habit is. In other words, what kind of products do you need to keep your skin healthy and clean?

DETERGENT

Cleansers are what you use to wash your face, so it's important to use products specifically for your face, not just the bars and body washes out there. When washing your face, be gentle and be careful not to rub too hard. Then wash with lukewarm water. This is because hot water strips your skin of its natural oils and dries it out.

Finding the right cleanser for you may require a process of trial and error. If you have dry skin, use products that do not contain alcohol or fragrance. If you have oily skin, you may want to look for oil-free options and use a toner as well.

TONER

Using a toner after washing your face can make your skin smooth, soft, and soothing. Toners often contain ingredients that nourish and regenerate the skin and reduce redness and dry patches.

HUMIDIFIRE

Like cleansers, moisturizers are one-size-fits-all and should be used every time you wash your face. Also, just like with cleansers, it's natural to have a bit of trial and error when looking for a cleanser. For example, if you have oily skin, light, non-greasy or gel products can help. Moisturizers prevent the skin from drying out and keep it hydrated and smooth. It works best when the skin is slightly damp to retain moisture.

SUNSCREEN

Some moisturizers contain SPF, but it doesn't hurt to double up on sunscreen, especially if your moisturizer has an SPF of less than 30. By now, you should have a good idea of ​​the boundaries. Use sunscreen every day, even if your skin is gray or cold. , even if it is hidden. If exposed, reapply every 2 hours. Make sure your sunscreen protects against both UVA and UVB rays. If skin cancer and sun damage aren't enough to convince you, UV exposure is also the number one cause of wrinkles, uneven skin tone, loss of firmness, and signs of aging.

EXFOLIATION

Here are some products you may not need or want to use every day. If you have dry skin, such as in winter weather, you may need to exfoliate more than usual, but you should still only exfoliate once or twice a week (twice at most). Exfoliation can be used after cleansing and before moisturizing, as it helps get rid of flaky skin by increasing skin cell turnover. While the benefits of removing dead skin and buildup to smooth skin and unclog pores are real, most dermatologists prefer chemicals over scrubs to avoid damaging the skin's protective barrier. We recommend an exfoliator.

SERUM

Another optional addition to your skincare routine, serums are packed with ingredients like antioxidants and retinol that support skin health in a variety of ways, including calming redness and improving texture and firmness.

When To Use What?

The easiest way to remember what to do and when to do it for your skin is to think of it this way: your morning skincare routine should focus on prevention and protection during the day, while your evening routine should Focus on cleansing and restoration.

The vast majority just have to clean up their face one time per day. In the morning, washing with lukewarm water before applying moisturizer or sunscreen is sufficient, but at night, after a full day of exposure and damage, more careful care is recommended. Therefore, before going to bed, you should wash your face with a cleanser that removes pollution and makeup, and if necessary, use toner, exfoliator, and serum. Anyway, it all ends with moisturizing.

Sweat can clog pores and make acne worse, so you should always wash your face after exercising or sweating, regardless of the time. As a general rule, always remove your makeup before going to bed and avoid touching your skin.

How Is The Weather?

Seasonal changes may require you to make adjustments to your skincare or the products you use, but they don't require a major change in your routine.

Moisturizing is very important in winter. Cold weather can lead to dryness (as can heat from radiators) and wind can irritate your skin. You may want to switch to a more hydrating cleanser to complement your daily moisturizer.

On the other hand, in summer, your skin becomes more oily and you should use oil-free cleansers. Sunscreen is essential for all seasons, but during the summer you can only consider something lightweight for daily use. However, if you're going to be spending a lot of time in the sun, be sure to wear something sturdy.

Plus, remember that you don't have to wait for the leaves to fall or the snow to melt to change up your skincare routine. If your skin changes due to environmental, hormonal, or other factors, it makes sense to adjust your routine. If your skincare routine isn't working, your dermatologist is the go-to person. They may recommend over-the-counter products, prescribe more serious treatments, or offer lifestyle advice to address other factors that may be affecting your skin.

Adjust According to Age

Good skin care is essential at any age, and healthy habits in your 20s and 30s can strengthen your skin and prepare you for the effects of aging in the future. In your 20s and 30s, your skin has stronger collagen and more elasticity. SPF cleansers and moisturizers are essential to your routine, and some dermatologists may recommend over-the-counter retinol products or antioxidant serums as preventative measures to stimulate collagen production. You may associate collagen with keeping your skin smooth, but it also gives your skin strength and structure and helps replace dead skin cells.

As a woman enters perimenopause (perimenopause) and menopause, hormones flow and natural aging begins. Serums and creams that support collagen production may be added to your skincare arsenal, but the basics are still important. A gentle cleanser and powerful moisturizer.

Many factors can affect your skin, and as your largest organ and the first line of defense for your health, your skin needs to be protected. When considering skin care, you should consider your daily environment and health such as diet, stress, and fitness. However, at the end of the day, a skincare routine with a cleanser and moisturizer goes a long way.

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The Art And Science Of Fitness - Fitness Is A Journey That Starts Young

 The Art And Science Of Fitness - Fitness Is A Journey That Starts Young

Although New Year's Eve has a festive atmosphere, it is a stressful time for children and parents with the stress and anxiety of upcoming school exams. All have short fuses and frustration sets in. Trying to master the curriculum that was supposed to be covered in a few months during the year. I can vouch for that too. Because I am doing the same with my second son who will take his board exam in two months. The old idea is not to waste time on physical activity and instead focus on studying (sitting for long periods in one place) during these months. More dedicated people even burn the midnight oil by skipping meals and the advice of N.R. Shame on Narayan Murthy about his 70-hour work week.

Even thousands of years ago, we knew many things - go back to the Gurukli you read or heard about in the Ramayana or the Mahabharata - but the modern education system has it all wrong.

A classic example for me is my experience as a visiting faculty member for outdoor training at the Sardar Vallabhbhai Patel National Police Academy (SVPNPA) in Hyderabad. The school trains officers of the Indian Police Force who are selected through the Civil Services Examination. Conditional students have studied hard for years to pass the most difficult exam in the country. In the process, they forget to pay attention to their health. Most of them are gross misfits by the time they get to the academy, which is a perfect reflection of their hard-working personalities. Somehow they are expected to become the officers who lead and manage our great country. What can such institutions teach us?

Sardar Vallabhbhai Patel, the country's first Home Minister, made a profound statement about the plan that was his brainchild. This university is the first educational institution of its kind in India. There is no precedent to look back on, but there is an inspiring example for future generations. He must build himself and build others.

The founding faculty had the foresight to address the challenges facing students in this competitive world. Conditional students have 16 subjects, 8 of which are outdoor subjects that prepare them to face the physical challenges of a real role, and 8 indoor subjects that prepare them for general academic work. It transforms highly studious and inactive people into high-performing and inspiring leaders. Little is known about the 360° higher education offered here, even though it has been part of the academy's DNA since its founding more than 70 years ago.

Science is coming

There is now a huge body of research that shows that physical activity in the form of sports and exercise plays an important role in increasing attention, memory, problem-solving skills, reasoning, thinking, and planning. A great byproduct is that it also helps combat the epidemic of overweight and obesity among today's children and youth. And then there are the larger issues of mental health, such as depression, stress, and anxiety.

Shortness of breath and shortness of breath are the most common problems that people who start physical activity complain about, but they subside quickly. Long, easy, slow breaths help get more oxygen into your lungs and bloodstream. When more oxygen reaches your brain from your blood, you become more alert and focused, improving not only your thinking skills but also your memory. Exercise also leads to increased secretion of chemicals such as growth factors, which in turn leads to increased growth of new blood vessels and new brain cells in the brain. Exercise and exercise can also help improve your mood and sleep quality, which indirectly improves your memory and thinking skills.

Some may argue that if we know all this, why hasn't everyone in the world accepted it? Knowing has never been a problem. We know that chocolate, fast food, and soft drinks are terrible for us, but most of us consume them in unlimited quantities. We know that green leafy vegetables and dry fruits are good for us, but for some reason most people hate them.

You should know that exercise and exercise can help improve your performance. This is a big change for us adults. And the secret is to make exercise and sports more fun and stylish for children. As long as it's related to SNS and selfies, you'll be fine. If that moves them, so be it.

Try these tips for getting started in fitness

Download an application called "Metronome" on your smartphone. You can see the number of beats per second. Mainly used by musicians. If you set the beats to 60 beats per minute, it effectively sounds every second. Then sit or lie down comfortably and support your neck with a pillow. Take a deep, long breath, hold it, and exhale slowly. repeat. This time, pay attention to the beat of the metronome and take a deep breath for at least 4 seconds. Hold your breath for about 2 seconds. Then exhale slowly for 4 seconds. It feels like a few seconds longer than you think. Do this simple exercise for one minute. First, do this before and after each meal. Then you can start it every hour as a simple 1-minute break. This simple act will improve your concentration.

We are fooled into thinking that sleep is for the weak. If you don't sleep well, no matter how much you exercise, your physical strength will decrease quickly. No matter how much you study, you need to rest and recover to be effective. It needs to be absorbed. Sleep helps with that. Although most test takers practice sleeping late at night, I highly recommend going to bed before midnight. This will help speed up your recovery and prepare you for the next day. A 15-20 minute nap is also effective.

Moderate-intensity exercise is very beneficial for memory and thinking skills. This could mean 60-69% of your maximum heart rate, a number that most heart rate monitors today will happily give you. I prefer to pay more attention to your breathing. You should be able to speak in long sentences of 7-10 words while walking or running. No need to rush. A short walk or 10-15 minute run can also be helpful.

While most people may not want to go outside for a walk or run in unforgiving weather like winter, skipping rope is a great alternative. There is nothing wrong with skipping or jogging without jumping rope. At first, try doing this for 30 seconds at a time. Rest for 1-2 minutes and repeat. Once you get used to it, increase it to 1 minute. Do this 3-4 times a day.

When I was in medical school, my favorite thing to do was to do 5-15 push-ups an hour. No need to repeat much. Choose 3-5 exercises. Please move slowly. Go into your comfort zone to warm up and increase blood flow. I like squats, presses, heel raises, planks, pull-ups, cat and camel pull-ups, and side-bend pull-ups.

This will help you break the monotony and go out to do your favorite sport. 15-30 minutes can do wonders for your studies and mental health.

One size does not fit all. Leave room for trial and error. I will try to navigate and choose what is right for you. No need to compete with doing too much right. Remember, it's all about you.

Keep smiling and smiling.

Dr. Rajat Chauhan is the author of The Pain Guide: Nonsurgical Ways to Manage Back, Neck, and Knee Pain. MoveMint Medicine: A journey to peak health and La Ultra: 5, 11, and 22 km in 100 days. He writes a column exclusively for HT Premium readers that analyzes the science of movement and exercise.

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Yoga Diet - Sattvic Food That Balances Body And Mind

 Yoga Diet - Sattvic Food That Balances Body And Mind

This time I will share information about the yoga diet. Learn about sattvic eating, the importance of eating a sattvic diet, and how it affects our complete balance of mind and body.

According to ancient yogis, a yogic diet should include a balanced diet that is essential for physical health and helps improve emotional and mental health. The diet includes foods made from non-animal products, except for honey and dairy products. Their traditions ensured that no animals were harmed. When you walk on the path of spirituality, you develop love for all living things and you don't want to import foods that cause animal suffering. This is why the yoga diet is primarily vegetarian.

According to yogic literature, foods that are good for us are called sattvic, which means pure. It is believed to be the creator of positive energy, clarity, and spirituality. A sattvic diet includes fruits, vegetables, honey, butter, rice, grains, and lentils. On the other hand, foods that cause an imbalance in our emotional or physical state are called tamasic and rajasic, meaning stale and pungent, respectively. A tamasic diet includes meat, alcohol, beverages, eggs, spicy foods, garlic, and onions. In this blog, you can read about the ways a yoga regimen can improve your lifestyle and positively impact your body, mind, and spirit. Visit our blog for more information.

Basic Principles and types of Yoga regimen

It's no secret how a yoga regimen can have a huge impact on your mental and physical health. However, due to busy schedules and everyday life, it can be difficult to maintain a diet based solely on sattvic foods. However, it is still important to be able to follow a yoga regimen and pay attention to the needs of the body and soul. Some of the basic principles and types of yoga regimens are listed below.

Vigilance: Following a sattvic diet requires vigilance and willpower. You should be aware of the choices you make regarding your lifestyle and health. Your diet should be introspective and work to improve your mind and spirit. It may take some time to see the positive effects but don't lose hope and continue eating healthy.

Yoga diet: Yoga diet follows the principles of yoga ethnicity. About purity and non-violence. Contains nutrients that help create positive energy and balance in the mind and body. These reflect a vegetarian or vegan diet as a staple of their culture, which if followed correctly will help you reap the maximum benefits.

Satvik diet: Satvik diet increases health and vitality. Achieving strength and peace. These include herbs, fruits, vegetables, honey, nuts, grains, seeds, or anything organic.

Rajasic diet: These diets stimulate excess energy, resulting in lethargy, irritability, and hyperactivity. Your mind becomes restless and you get anxious easily. including meat, fish, coffee, sweets, chocolate, eggs, etc.

Tamasic Diet: Refers to a diet that is unhealthy for both the mind and spirit. This food culture includes foods that are stale, over-processed, over-grown, preserved, and packaged. It complicates digestion and makes you feel bloated and tired. Overeating is considered tamasic.

Points to follow in the yoga diet

For those with an unbalanced diet, the yoga regimen may seem difficult. However, to achieve a yoga regimen, you can follow the following tips:

Follow a sattvic diet: Try to include sattvic foods in your diet, which are considered the purest form of food and allow the body and health to function at their full potential. These include seeds, butter, nuts, honey, herbs, and whole-grain breads.

Follow an all-vegetarian diet. Some people may not like the idea of ​​going vegetarian for fear of protein deficiency. However, a vegetarian diet is rich in protein, such as cheese, nuts, dairy products, and legumes.

Use a chemical-free and saturated diet. Choose organic foods that are naturally grown and cultivated. Over-processed and preserved foods are unhealthy for the mind and health and can cause long-term illnesses.

Stick to your meal plan: Try to eat at regular intervals without too much space between meals. This allows you to absorb the nutrients in your food and maximize its potential. Avoid eating late at night to ensure proper digestion.

Fasting for one day: According to yogis, one should be allowed to fast for one full day every week. Finally, it cleanses and detoxifies your body. You can choose fruit and water cleanser. This ensures that harmful chemicals are released from the body.

Follows non-violence: Yogis follow the laws of Ahimsa or non-violence and feel that love should be distributed accordingly to all living beings and human beings. We should be conscious of our choices, avoid hurting the feelings of other living beings, and be more conscious of the environment.

 Benefits of yoga diet in your life

Eating products according to the plan and strictly following a vegetarian diet will bring many health benefits and improvements to the body. Research shows that these people have a higher resting metabolic rate, which means they burn more calories than normal and are healthier.

Improved digestion: Research shows that a vegetarian diet promotes a healthier gut microbiome by getting more fiber from fruits and vegetables and promoting regular bowel movements.

Increases Metabolism: Due to the fiber you get from eating healthy fruits and vegetables and plant-based products, your intestines will increase your resting metabolic rate and increase your metabolism.

Increases energy: Plant foods such as nuts, grains, and legumes have a low glycemic index and are digested slowly, providing your body with more energy.

Reduced risk of chronic diseases: o According to yoga and Ayurveda, people who follow a plant-based diet can reduce the risk of chronic diseases by 22%.

Boosts your mood: It is commonly believed that what you eat affects your mood. There is a connection between your gut and your brain and everything you eat is reflected in your MOD. Healthy eating helps promote healthy emotions and moods.

How does a yoga regimen affect your body, mind, and spirit?

Undoubtedly, we live in a world where people are struggling to cope with the hustle and bustle of city life, and people's mental and physical health has deteriorated significantly. We have busy schedules that leave little time to spend time with nature and enjoy its bounty, leading to anxiety and restlessness. Cases of depression and anxiety increase manifold and more people are caught in the storm. People are now more restless and have lost their faith and peace. They may tend to stress and worry more than usual. Negative emotions, depression, and insomnia permeate modern humans, and we can all be affected by these challenges. Every day of our life is a challenge. We no longer focus on our health and wisdom, and the emphasis has shifted away from attention to material things and unhealthy habits. We are slaves to our worldly minds and desires.

Food acts as a source of energy for our body. No living thing can survive for days or months without food. This is how important food is. Different parts and organs of the body need different nutrients from food to survive and function properly. For example, teeth and bones need calcium, while vision and vision need vitamin A. As mentioned earlier, what we eat reflects our emotions. The gut and the mind are connected and directly or indirectly dependent on each other. In ancient times, the physical and mental concerns of yogis were not limited to the yogi diet and its various exercises. They were also aware of the food they consumed. They believed that how food has a great effect on our body and soul and that we should have a balanced diet. That is why most of the yogis were physically healthy and mentally very calm and peaceful. They believed that Sattvicism fosters the idea of ​​introspection while consuming food and that our emotions depend only on the combination of food and yoga. Our emotions are a reflection of the food we eat and the activities we do. A happy and peaceful soul comes from a healthy and nutritious diet free of chemicals and preservatives. Angry and anxious souls must feel sick from the preservatives and chemicals in the food to their hearts and guts. It is all science. Their logic was later supported by science and research.

Price (fire and water), one of the biological energies in our body, is responsible for controlling all biochemical reactions and metabolism. Through this process, food grains become food grains that provide energy, warmth, and freshness through the absorption of nutrients. Digestion in our body depends on the digestive fire called Agni, and its rough work can lead to poor health. Decreased Agni is caused by spicy foods, hot weather, and feelings of oppression.

Kapha bioenergetics (water and earth) are responsible for repairing and regenerating cells, and dairy and oily foods hinder them.

Vata (air and space) bioenergetics are responsible for catabolism, which is facilitated by foods such as salad and its excessive consumption.

Therefore, food, mind, and soul are connected and a balance between food and yoga is necessary.

Foods to Eat and Avoid During Yoga Diet

The concept of a yogic diet consists of consuming healthy plant products and avoiding animal foods including meat and blood. Here is a list of common foods to include in a yoga diet:

Hot water with lemon.

Green leafy vegetables and fruits.

Legumes and sprouts.

Honey and dairy products

Nuts and butter

Coconut oil, sunflower oil

Healthy seeds like fennel and cumin

Cinnamon, cardamom, basil, ginger

Whole grains such as rice and oats

Alkaline foods

Check out the list of foods to avoid in the yoga diet plan.

Non-vegetarian foods

Junk foods or fatty foods

Canned food/processed food

Caffeinated drinks and alcohol

Cigarettes and stale food

Spicy food, garlic, onion

Everything related to the Sattvik Yoga Diet is explained in detail above. Find replies to every one of your inquiries effectively and right away. A tutorial flow is provided to help you get started. Check out all the details above to start your spiritual journey on a yoga regimen.

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Exercise and Chronic Illness - Know The Facts

 Exercise and Chronic Illness - Know  The Facts

People with long-term illnesses may have questions about exercise. How often should I exercise? Which sports are safe? Learn the basics of exercise and long-term illnesses.

People with long-term diseases, also known as chronic diseases, need exercise. Exercise can help fight long-term symptoms and improve your overall health. Long-term conditions may include heart disease, diabetes, depression, and back and joint pain.

It is important to consult your doctor before starting to exercise. Ask your care provider what exercise you should do and how to do it safely.

How can exercise improve chronic disease?

Regular physical activity can not only help prevent many long-term illnesses, but also help improve the lives of people with those conditions. The complete program includes exercises to increase heart rate, strengthen muscles and maintain joint mobility.

Exercises that increase your heart rate are called aerobic exercise. It helps improve heart health, endurance and weight management.

Strength training, such as weightlifting, can improve muscle strength. Strength training can make your everyday life easier. It can reduce the loss of muscle strength caused by the disease. And it helps keep the joints stable.

Stretching and other flexibility exercises keep your joints moving and functioning properly. Balance exercises may help reduce the risk of falling.

Another important part of exercise, especially for the elderly and people with mobility issues, is balance. Balance exercises may prevent falls and reduce fall-related injuries. Tai chi, walking backwards and practicing standing on one leg are examples of exercises that can improve your balance.

Here is how exercise can improve some diseases.

* Arthritis: - Exercise reduces pain, strengthens the muscles around the joints, and reduces joint stiffness. It can also help improve movement and improve the quality of life of people with arthritis.

*Asthma: - Practice frequently helps control the recurrence and seriousness of asthma assaults.

Low back pain: - Aerobic exercise is a regular exercise that increases your heart rate without stressing the body. It can restore muscle strength and improve muscle function.

Abdominal and back exercises, also known as core strengthening exercises, can help reduce symptoms by strengthening the muscles around the spine.

* Cancer: - Exercise can improve the quality of life of people with cancer. It also helps improve your fitness. It can also reduce the risk of death from breast, colorectal and prostate cancer.

* Dementia: - Exercise can further develop thinking abilities in individuals with dementia. People who exercise regularly have a lower risk of dementia and learning and thinking problems.

*Depression and Anxiety: - Regular exercise can help improve both of these symptoms.

* Diabetes mellitus: - Regular exercise helps lower blood sugar levels. Exercise can also help control weight and increase energy. For people with type 2 diabetes, exercise may reduce the risk of death from heart disease.

*Heart disease: - Regular exercise helps your heart. Exercise may reduce the risk of death from heart disease. And it can reduce the risk of heart disease.

*Osteoporosis: - In this case, the bones become thinner and weaker. Certain exercises, such as brisk walking and weight lifting, can help build strong bones and slow bone loss.

What kind of exercise is safe?

Your healthcare provider may suggest exercises to relieve pain and increase strength. Depending on your symptoms, you may not be able to do some exercises at all or during exacerbations. Some people may need to consult a physical therapist or occupational therapist before starting to exercise.

For example, a person with back pain may choose exercises that increase their heart rate without putting stress on their back. Walking and swimming are also good options.

For people with exercise-induced asthma, it is important to have an inhaler during exercise.

For people with arthritis, exercise depends on the type of arthritis and the joints involved. A health care provider, such as a physical therapist, can help you develop an exercise program that helps your joints without harming them.

How often and at what intensity can I safely exercise?

Before starting exercise, talk to your doctor about the duration and intensity of exercise.

The Department of Health and Human Services recommends that most healthy adults get at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week. Or combine moderate and vigorous exercise. The instructions suggest spreading this exercise over a week.

Indeed, even a modest quantity of active work can help. Being active for short periods of time throughout the day can increase your health benefits. For example, try to walk briskly for about 30 minutes most days. You can also divide your physical activity into smaller periods throughout the day. Any activity is better than none.

One of the ways to approach sports is high-intensity interval training. It is generally safe, effective and does not take much time for most people.

High-intensity interval training involves alternating between short periods of intense and low-intensity exercise. Brisk walking is an example of vigorous exercise.

Do strength training for all major muscle groups at least twice a week. Try to do one set of each exercise with enough weight or resistance until your muscles tire after about 12 to 15 repetitions.

If you can't do all that activity, do what you can. Even just one hour of physical activity a week can improve your health. Start by moving more, sitting less, and moving more every day.

Do I need to do anything special before starting?

Depending on your condition, your healthcare provider may suggest some safety measures before exercise.

For example, people with diabetes should know that exercise lowers blood sugar levels. It is important to check your blood sugar level before any activity. People taking insulin or diabetes medications that lower blood sugar levels may need a pre-workout snack to prevent hypoglycemia.

People with arthritis may take a warm shower before exercise. Heat relaxes joints and muscles and reduces pain. Shoes that absorb shock and stabilize joints during exercise are also important.

How should I feel?

Talk to your healthcare provider about how much soreness and fatigue you can expect during or after exercise. Ask how you can reduce both. Find out what is not a problem and what is a sign of a more serious problem. Then listen to your body.

For example, people with heart conditions such as dizziness, unusual shortness of breath, chest pain, or an irregular heartbeat may need to stop exercising.

What else should I know?

Starting a regular exercise habit can be difficult.

Exercise with a friend to maintain your routine. You can also ask your care provider to recommend exercise programs for people with similar symptoms. Some hospitals, clinics and health clubs offer these.

If you want to keep moving, choose activities that are fun. Set achievable goals. And celebrate your progress.

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12 Easy Ways To Take Care Of Your Eyes Every Day

 12 Easy Ways To Take Care Of Your Eyes Every Day 

The increase in the use of electronic devices and the surrounding dust and pollution has caused people to feel constant burning and pain in their eyes. As a result, you often end up rubbing your eyes, which only causes more damage. But don't worry, because there are very simple ways to take care of your eyes.

Here are 12 things you should make part of your daily routine to keep your eyes healthy and your vision clear.

Try not to rub your eyes.

Our hands are exposed to many things including dirt, dust, germs, and chemicals that are easily transferred to our eyes every time we touch or rub them. Therefore, it is recommended to avoid touching or rubbing the eyes to prevent infection and irritation.

Wash your hands regularly

Since we use our hands to eat and perform various other activities, washing hands is a very healthy habit not only for the eyes but also for other things. This means that our hands are easy carriers of germs. Therefore, it is very important to wash your hands regularly to observe the principles of hygiene and eye health. You can also use glasses or contact lenses to protect your eyes.

Protect your eyes from sunlight

Exposure to sunlight and UV rays increases the risk of age-related macular degeneration, which can lead to corneal sunburn and photokeratitis. Therefore, we should use dark glasses to protect our eyes. If you find it difficult to use them, UV-blocking glasses or contact lenses will suffice. We also recommend wearing hats, visors, and hats.

Stay hydrated

Drinking enough water is essential for the health of your entire body, including your eyes. Staying hydrated can help prevent dry and irritated eyes.

Avoid smoking

Smoking makes you more susceptible to other eye diseases, such as age-related macular degeneration and cataracts. Smoking can also damage the optic nerve, which can negatively affect your vision over time.

Eat a balanced diet

According to experts, beta-carotene, lutein, omega-3, lycopene, and vitamins C, A, and E are essential to maintain eye health. Therefore, you should eat a nutritious diet.

Keep the monitor distance and room lighting appropriate

When using a computer, laptop, or mobile phone, make sure to keep a proper distance from your eyes. The ideal distance is said to be an arm's length and 20 degrees below eye level. This prevents eye strain. Similarly, make sure the room has enough diffused light. Too bright and focused light can cause glare and strain your eyes.

Follow the 20-20-20 rules

If you want to keep your eyes in good condition, you should follow the 20-20-20 rule. this means:

*Every 20 minutes, look up from your computer monitor and stare at an object 6 feet away.

* Please blink 20 times in a row to avoid dry eyes.

Get up from your chair and walk 20 steps every 20 minutes. It is not only good for eyesight, but also promotes proper posture and blood circulation throughout the body. Yes, it also prevents you from being sedentary.

Use the right type of eye makeup

Be careful when using makeup because cheap products can damage your eyes. Therefore, it is always recommended to choose a brand that suits you. You should also avoid eye shadow, mascara, and eyeliner that cause allergic reactions to your eyes. Most importantly, always use a good makeup remover before bed to prevent bacteria from growing around your eyes. Similarly, make sure to clean your makeup brushes regularly, especially those used for eye makeup.

Get enough sleep

Like any other part of the body, your eyes need to be recharged and this happens when you sleep. So, make sure you get enough shut-eye every day to keep your eyes active and healthy.

Use eye safety equipment for various activities

If you go swimming, wear protective goggles to prevent chlorine from getting into your eyes. On the other hand, if you're gardening at home or participating in DIY projects, wear safety glasses to protect your eyes from dust, germs, and damage. This is an easy way to keep your eyes safe.

Keep the surroundings clean

Exposure to dirt and dust can irritate your eyes, so you should keep your environment clean and change linens, curtains, towels, etc. regularly.

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The Main Foods That You Should Include In Your Child's Meal Plan With The Change Of Season

 The Main Foods That You Should Include In Your Child's Meal Plan With The Change Of Season

As the seasons change, you may be wondering what to get your child. Different seasons have different temperatures that can affect your baby's appetite and food preferences. However, it is important to ensure that your child's diet is always balanced and nutritious. Preferably nutritious and immune-boosting foods such as seasonal fruits and vegetables, whole grains, and lean proteins. By keeping these food sources for your kid's eating regimen, you can assist them with remaining solid and vivacious as the seasons change.  Let's take a look at what foods to put on your baby's plate as the seasons change and why.

"Children's nutritional needs are slightly different, especially during their growing years. While they should follow the basic concept of macro and micro-focused eating as adults, there are important points to keep in mind. A number of nutrients And there are foods, says Dr. Manoj Kutteri, CEO and medical director of Atmanthan Health Center, and since children are much more active than adults, they also need to get plenty of good carbs.

Below are the three main food groups to focus on. -

1. Protein: - Growing children need a strong immune system, proper physical and mental development, and adequate protein intake. Protein is an essential nutrient that provides the amino acids your baby needs for proper growth and development. They play an important role in several physiological functions, including muscle and bone repair, blood, skin, hair and nail repair, hormones and enzymes, and building a healthy immune system. Our bodies make 11 of the 20 essential amino acids, but the remaining 9 must be obtained from our diet. Protein sources for youngsters incorporate nuts, beans, vegetables, vegetables, lentils, tofu, dairy items, eggs, and fish. Children are more active and energetic than older people, so their daily need for protein and carbohydrates per unit of body weight is higher. Children between 1 and 3 years old need 13 grams of protein per day, 4 to 8 years old need 20 grams, and 9 to 13 years old need about 34 grams of protein. Adolescents aged 14 to 18, depending on their gender, need 45 to 55 grams of protein.

2. Fiber:- Fiber is an essential element in a child's diet because it helps prevent intestinal abnormalities, a common problem in children who eat unhealthy and fiber-free foods. A 5-year-old child should consume at least 10-15 grams of fiber per day, a 10-year-old child should consume 15-20 grams, and a 15-year-old child should consume 20-25 grams of fiber. Eating fiber-rich foods like fruits, colorful vegetables, and whole grains will help you feel full, help move food through your digestive system, help regular bowel movements, and prevent constipation. In addition, these foods are a good source of antioxidants, vitamins, and minerals that your body needs to thrive. Adequate consumption of fiber helps prevent lifestyle-related diseases such as heart disease, diabetes, obesity, and some cancers. Therefore, it is very important to include fiber-rich foods in the child's diet to maintain health and prevent diseases.

3. Fruits: - Fruits are a natural and essential source of nutrition for children. It is recommended that children eat at least 4 to 5 servings of fruit daily, including fruits with different colors and flavors. Fruits are rich in vitamins, especially vitamins A and C, and are also rich in minerals such as magnesium, zinc, selenium, manganese, and potassium. Colorful fruits contain high levels of antioxidants, which help maintain the immune system and overall health at optimal levels and contribute to immunity in children and adolescents. The energy you get from fruit is refreshing, useful, and complementary to an active lifestyle. Fruits are high in instant sugar, making them a healthy snack for kids. Including fruit in the daily diet allows children to enjoy the delicious taste of fresh and natural food while providing them with the nutrients they need for growth and development.

5 important foods that you should put on your child's plate when the season changes: - Seasonal changes are inevitable. They always happen every year. Also, diseases increase with temperature fluctuations. "Colds, sore throats, flu, allergies, stomach aches, etc. occur regularly in children during the change of season," says Shuta, nutritionist at Grizzo・Mishra. Creates." While you may not be able to influence the weather, you can protect your baby by including the following foods in your daily diet.

1. Curd/Yogurt: -Curd is an excellent source of immunity for children. It contains live bacteria that can help boost the number of white blood cells in the blood, fighting infections effectively. Additionally, curd is a fantastic probiotic, promoting the growth of beneficial bacteria in the gut. Keeping a sound stomach greenery equilibrium can assist with reestablishing stomach-related well-being, psychological well-being, insusceptible capability, heart well-being, and sensitivities. Ordinary utilization of curd can assist with lightening uneasiness, dread, and stress, further developing mental capability essentially. Therefore, including curd in a child’s diet can contribute significantly to their overall health and wellness.

2. Green leafy vegetables:- Green vegetables are full of natural benefits and are one of your body's best friends. Green and yellow vegetables are rich in calcium, dietary fiber, folic acid, magnesium, and potassium. It is also rich in vitamins A, B, E, C, and K. Therefore, green vegetables such as spinach, fenugreek, and lettuce promote digestion, bone growth, and strength. A green diet strengthens the immune system and keeps your baby healthy.

3. Ginger and Turmeric:- According to Ayurveda, household ingredients like ginger, tulsi, and turmeric help prevent seasonal colds, coughs, and fevers. In this season, children are more exposed to fever and infections caused by bacteria or viruses. The antibacterial properties of turmeric prevent these diseases and speed up recovery. Adding turmeric to milk makes this drink perfect for treating colds and sore throats that are common during the change of seasons. Drinking a glass before going to sleep temporarily clears the nasal passages and helps the child sleep better. In addition to adding turmeric, you should also include ginger in the form of candy for children in your diet.

4. Dried Fruits:- Almonds, pistachios, cashews, walnuts, peanuts, and other nuts are great food options year-round because of their health benefits for children. Rich in protein, fiber, vitamins, minerals, and antioxidants, it has various health benefits including improving digestive health, immunity, and brain development. This is one of the best snacks to keep your child healthy in different seasons.

5. Foods rich in vitamin C: - 

Our immune system contains different types of cells that are responsible for fighting infections and preventing diseases. Some of these cells require an abundant supply of vitamin C to perform their full function. As the seasons change, extra vitamin C can act as a booster for these cells, allowing them to perform their functions more efficiently. In addition, vitamin C helps repair red blood cells and strengthens the immune system during climate and environmental changes. Many fruits and vegetables contain vitamin C, including strawberries, red peppers, and oranges. It also helps to keep the baby's gums healthy, strengthen blood vessels, and reduce bruises caused by falls and scratches.

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