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5 Dietary Tips to Fight Modern Day Stress

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Modern-Day-Stress

It wouldn’t be wrong to say that the majority of people undergo stress at one or other point in their lives. Whether it’s your workplace, family or social circle, challenges are everywhere.  Stress hence is inevitable. The initial symptoms of stress aren’t evident until it becomes grave and we start feeling the pressure.

That’s why it’s important to keep on top of stress-busting game. People take recourse in activities like yoga and meditation to let the steam off. These are generally very effective if followed in discipline.

Few of us know that our diet and food can also help in beating down stress and anxiety.

Dietary changes and restrictions are usually associated with physical changes in the body such as weight loss. But they can also help in fighting stress.

 

To help you through your tough times, we have made a list of top 5 dietary changes.  Take a look –

  1. Take more of Vitamin C

 Vitamin C

 

Vitamin C, also known as ascorbic acid, is well recognized for its health benefits. It helps in reducing blood pressure and boosting salivary cortisol recovery.

Cortisol is the body’s main stress hormone. The higher the cortisol secretion,  the more stressed you are. Vitamin C helps in limiting it’s secretion, thereby reducing your stress levels.

It also helps in improving immunity that is adversely affected due to stress.

Vitamin C is abundant in foods like oranges, guavas, papayas, tomatoes and bell peppers. You can incorporate some of these in your diet or alternatively opt for dietary supplements.

 

  1. Add Nuts and Dry Fruits to Your Diet

 Nuts and Dry Fruits

 

A research by American Chemical Society found that consuming nuts and dry fruits like almond, walnut and hazelnuts are linked with higher levels of serotonin in patients with metabolic syndrome. Serotonin is a neurotransmitter that regulates mood and gives a feeling of happiness.

It has also been found that nuts have an impact on blood sugar and blood pressure which reduces the risk of cardiovascular disease and type-2 diabetes.

Pistachios have been found to lower vascular constriction during stress and also reduce blood pressure.

Almonds, cashew nuts, pecans and brazil nuts are rich in magnesium, which is known to reduce the psychological response to stress in a person dealing with premenstrual syndrome or hypertension.

  1. Opt for Foods Rich in Omega-3 Fatty Acids

 Omega-3 Fatty Acids

 

Omega-3 fatty acids are healthy fats that prevent cardiovascular problems by reducing blood fats called triglycerides. They also increase good cholesterol in the body.

Besides this, studies also suggest that omega-3 fatty acids help in reducing stress by regulating stress mediators like catecholamines and proinflammatory cytokines.

Additionally, it has been demonstrated that omega-3 can help preventing stress-induced aggression.

You can include fish like salmon, herring, and sardines in your diet as these are rich in omega-3 fatty acids.

  1. Eat Dark Chocolate

  Dark Chocolate

Who doesn’t love chocolate? In fact, we all do.

A milk chocolate isn’t that much beneficial as much as a dark chocolate. It is long been recognized as a healthier option.

Especially dark chocolate with at least 70% of cacao concentration can improve mood, stress levels, and immunity. It also has a positive impact on cognitive function and memory.

The flavonoids found in cacao are antioxidants having anti-inflammatory properties which is good for neurological and cardiovascular health.

So start thinking about switching from milk chocolate to dark chocolate. Though it may take a while to adjust to its bitter taste, but the health benefits are certainly worth it.

  1. Include Carbohydrates

 Carbohydrates

 

Serotonin is a neurotransmitter that regulates mood, appetite, and memory. High levels of serotonin are linked with a feeling of happiness and well-being while lower levels are associated with depression.

It is well-known that carbohydrate consumption increases serotonin levels in the body which leads to a general feeling of happiness.

This is why people like to gorge on sugar when they feel stressed or unhappy.

To avoid negative effects of eating carbohydrates, like weight gain, choose complex carbohydrates over simple.

Complex carbohydrates are present in whole grains like whole wheat, brown rice, quinoa, vegetables like potatoes and yam, and legumes like beans and lentils.

 

Final Words

Modern day life would continue to remain fast paced. The advent of technology and automation would further intrude in our daily lives.

In such a situation, stress is nearly inescapable, but if you make the right choices, you can prevent it from completely taking over your life.

As you can see, eating right can have a huge impact on our health and wellness. So why not make these small changes to your diet and stay happy

 

Jenny Travens

Jenny Travens –

Jenny is a creative blog writer who has many passions and interests. Health and wellness is one area where she likes to contribute as much as she can. She is a currently contributing to Foxxlifesciences besides other blogs.

 

Email – Jennytravens9@gmail.com

Twitter – https://twitter.com/jennytravens

Coronavirus

How should students tackle anxiety during COVID-19

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students tackle anxiety during COVID-19

Anxiety-related to the exam is the biggest threat to a student’s preparation. All of us at some point may have faced it during our school or college days. These days Covid-19 is posing a big challenge for students who have their exams pending. Many students have reported lack of enthusiasm citing no confirmed dates, reported by the examination authority.

Mental health is equally important in a student’s development as physical health. It could be minor for some students means it fades easily after they are preoccupied with something else. But for some students, it can be fatal because not every student is the same. Some have strong will power while some have a fragile will-power. But instead of understanding their state of minds parents and teachers often exaggerate it unknowingly. They don’t understand at what scale it could affect the thinking process of the child and damage his state of mind. In these tough times of uncertainties, we should stand for our students and help them with all we can do.

There are many types of anxiety in students for example Phobias related to exams, subjects etc or, Panics etc. It is very important to diagnose the symptoms in the early stages and working on it. The parents and teachers have a very important role in being vigilant about the child’s activities. Just monitor your child’s activities viz which things make him anxious? Or which things comfort him? In this article, we will try to shed some light on tips for parents and teachers that could help to tackle the grave situation.

#1 A meetup with a Counsellor

Eradicating anxiety is a 2-step process that should be followed diligently while dealing with it. The first step is the diagnosis, and the second is an effective treatment. As soon as you find out the problem set up a meet with a counsellor. They are the best source to consult then. A counsellor supports and guides the student with positive thoughts and better ideas to fight the problems. In case of a severe problem, they also prescribe relaxing medication to the patient.

#2 Regular exercise to tackle anxiety

Exercise is the solution to a lot of modern health problems. It may be hard to believe but sometimes mental health is affected positively by regular exercise. Exercise helps the body in releasing relaxing hormones in the body which indirectly calms and relaxes the mind and brain of the person.

#3 Eat well to knock out anxiety

A famous saying goes by “What goes inside reflects outside”. This is exactly what happens with the food we eat. If you keep on gobbling fast-food, fried food it will make you lethargic making your thinking process slow. The filtered carbohydrate, unhealthy fat affects the body negatively thus causing internal chaos. Therefore, it is very important that the diet consists of items that are high in protein, fibre and essential vitamins. You can add season fruits, nuts all in your diet instead of junk food.

#4 Practice Yoga for relaxation

Yoga is the gift of ancient people to India and the world. Name any problem physical, mental and yoga will provide the solution. Many types of research have been done to prove its worth. It helps because while doing any yoga pose you are subjected to deep breathing and stretching that helps in calming the mind and supply enough oxygen to the brain. Some yoga poses also help in releasing muscles tension and proper blood flow causing an overall soothing effect.

#6 Stay away from triggering elements

Since younger days we are taught that facing the problems helps in tackling the problem in a better way. But this is not the case with anxiety is often seen that when the patient confronts the situation that could trigger him. The result can be fatal in those cases in which the condition is fragile. So, it is advisable to avoid the triggering elements while the patient is undergoing treatment.

#7 Spend time with your family

The only positive benefit that people are experiencing with COVID-19 is all the family members under one roof. Earlier, everyone was busy in their own lives but this situation has paused our lives. This is a good time to bond with the family members, discuss your problems with them. This will really make you feel better and help in reversing your anxieties.

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Beauty

Fair Skin Ads Will Lead To 5 Year Jail And Rs 50 Lakhs Fine

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The Health and Family Welfare Ministry of India proposed a draft amendment of the Drugs and Magic Remedies bill under the Objectionable Advertisements Act of 1954 to include a stringent punishment for advertisements that involved a fine up to Rs. 50 Lakhs and a jail term of up to five years.

This draft amendment added several conditions, diseases, and disorders to the bill along with the pre-existing conditions covered in the Act. the Act mentions that medicines of magic remedied and products to cure any of the 54 diseases, disorders or conditions in the list should not be advertised.

The new addition to the list increases the total from 54 to 78 that includes advertisements of drugs that promoted fair skin, enhancing sexual performance, improvement of heights in adults or children, increase in brain capacity and memory, improvement in strength of teeth and vision, change of fetal gender, curing AIDS, treating stammering, infertility, premature aging and greying of hair.

Under the Act, the first conviction is punishable with a jail term of six months or fine or both. A subsequent conviction can lead to jail term of one year or fine or both. This amendment further proposed to increase penalties where the first conviction would lead to a jail term of two years and a fine up to Rs 10 lakhs and for subsequent conviction the jail term to be increased to five years and fines to be increased up to Rs 50 lakhs.

According to the Ministry, this amendment is being made to be in pace with the dynamic time and technology. Along with that, suggestions, comments and objections from public and stakeholders will be sought which would be forwarded within 45 days from the date of issuance of the notice. The draft amendment will also try to expand the definition of an advertisement which would add “any audio or visual publicity, representation, endorsement or pronouncement made utilizing light and sound, gas or smoke, print media or electronic media, internet website and includes any kind of notice, circular, label, wrapper, invoice, banner, poster or such other documents” to the existing definition.

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Health

Herbal Green Tea Health Benefits, Research

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Herbal Green Tea

Tea is the most preferred beverage across the world besides water and coffee. Over the past many centuries, green Herbal tea is used as a traditional medicine in countries like China and India and popular even now. The exclusive genetic makeup of the green tea hailed it to be the healthiest beverage in the world.

What makes it extraordinary?

Generally, all tea like oolong tea, black tea is obtained by oxidation of the dried leaves and buds of camellia sinesis bushes. The level of oxidation determines the ability of the tea. The length of the processing time gives the tea it’s distinct taste, appearance, and quality. Green tea is extracted from the unoxidised leaves hence loaded with more antioxidants and many nutrients. The chemical constituents of green tea are flavonoids of four types and 30% is polyphenols including natural antioxidants like catechin named EGCG (EpiGallactoChinGallate). EGCG is believed to be responsible for the unique property of green tea. Catechin like antioxidants deemed to decrease the free radicals present in our body thereby protecting the molecules from damage. Hence used as herbal medicine.

Windfalls of Green Tea:

Green tea is one of those herbal medicines whose benefits are beyond the listing. Right from minor ailments like headache, cold and fever, digestion to severe chronic heart disease and certain types of cancers. The research is still going on the extraordinary potency of green tea. The listing below the benefits of consuming green tea.

Minor illnesses managed by green tea are

  • Relieve the Headache.
  • Controls nausea.
  • Aids digestion
  • Boost immunity
  • Green tea is antiaging- keeps you younger
  • Fights viral and bacterial infections.
  • Keeps you hydrated.
  • Resist cold and flu.
  • Avoids depression and anxiety.
  • Removes dental plaque.
  • Prevents acne outbursts.
  • Improves the quality of sleep.

Apart from these ailments, green Herbal tea is supposed to have a significant role in the management of chronic and dreadful diseases. Enumerating them below

  • Safeguard against Cardiovascular diseases: The EGCG present in the green tea lowers the LDL and triglycerides thereby protecting against atherosclerosis i.e. plaque formation in the arteries, most common cause of the cardiovascular diseases like stroke and cardiac failure.
  • Defense against Degenerative brain disorders: a study in mice shows that green tea protects brain cells from dying and restores damaged cells hence works by delaying the worsening of Alzheimer and Parkinson disease.
  • Say no to the pain of Arthritis: Polyphenols found in green herbal tea reduces inflammation and slow down the damage of cartilage by blocking the molecule responsible for joint injury in people with rheumatoid arthritis.
  • Warrior of Cancers: antioxidants found in green tea like EGCG plays a vital role in the treatment and management of certain cancers. It decreases the levels of insulin-like growth factors-1 (IGF-1) and increases the binding proteins thus reducing the risk of developing breast, colon, prostate and lung cancer. Furthermore, EGCG curtails the expression of compounds involved in the metastasis of cancer. As per the study in cancer research, March 2005, EGCG inhibits an enzyme dihydrofolate reductase which is a target of most of anti-cancer drugs and acts by inhibiting the fundamental cancer survival proteins thus preventing the growth of the cancerous cell.
  • Manage Diabetes mellitus: green herbal tea enhances insulin sensitivity and balances blood glucose levels especially prevent the spike in fasting blood sugar.
  • Master controller of Cholesterol and weight: green tea decreases the level of low-density lipids (LDL, bad cholesterol) and triglycerides. And also increases the ratio of good cholesterol to bad cholesterol by facilitating the fat oxidation and defends from many diseases. Since the fat level decreases it’s an ally for weight loss.
  • Green tea for a healthy heart: green tea prevents blood clot formation inside the blood vessels and staves off multiple sclerosis which is a leading cause of several heart diseases.
  • Protects from Flu: green herbal tea is considered to protect yourself against viral infections caused by herpes simplex, HIV-1, Epstein Barr etc. L-theanine of green tea activates human gamma-delta T-lymphocytes to proliferate and produce interferon-gamma (If-G); a potent antimicrobial cytokine that acts as the first line of defense against blood-borne infections. Likewise, Polyphenols block the hemagglutinin enzyme by inhibiting the ability to infect the other cells and also alters the composition of the viral cell membrane by suppressing viral RNA synthesis.
  • Regulate blood pressure: green herbal tea produces a relaxing effect on the blood vessels causing vasodilation and keeps check on the elevation of blood pressure. Signa for green tea consumption: how much and when?

Though you can enjoy herbal green herbal tea anytime but is believed to have a great impact on our metabolism when taken in the morning or early afternoon. It’s even beneficial to drink before getting to bed if you are suffering from any sleep disorders. However, anything in excess can flip it merits and can harm us. So, drinking up to 6 cups is ideal to reap it’s health benefits exceeding the maximum of 10cups I.e. around 2.3 liters.

Green tea contraindications- time for the alert:

  • Caffeine sensitive people: As green tea contains little amount of caffeine, it may elicit anaphylactic reactions or may cause anxiety, insomnia, irritability and upset stomach in people, who are sensitive to caffeine.
  • Green tea interacts with certain drugs: Patients taking CNS stimulants like modafinil and amphetamine consumes green tea, it may cause rapid heartbeat and high blood pressure.
  • It also lowers the levels of antihypertensive drugs like nadolol, thereby interfering with its activity.
  • Pregnant women need to be careful: It may reduce the bioavailability of folic acid in pregnant women which sometimes may cause miscarriages.

Bottom line:

Green tea is more popular now a day and is available in various forms in the right from tea bags to supplement capsules. Selection of organic green herbal tea devoid of any insecticide or pesticide usage is essential to reap the multitude of benefits of green herbal tea. If you have any medical condition or taking any medicines, it is recommended to talk to your health professional before adding green tea in your diet.

 

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Health

Best Intermittent Fasting: Benefits and its Results, skipping meals is good

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Intermittent fasting

Do you skip food overtime….! People often believe that skipping a meal may cause you to starve making you physically weak and languid. But is that true?? In recent days, people adopt an intermittent fasting strategy is an easy and convenient approach towards losing weight, attaining proper metabolism and expanding their life span.

What is Intermittent fasting benefits and its Results

Intermittent fasting has shown a better result when compared to a calorie-restricted diet. Switch on to starvation mode, drop in metabolism during a calorie-restricted diet can be prevented by opting intermittent fasting.

All you have to do is maintaining a proper pattern of eating and fast for a specific period. putting you at ease, intermittent fasting comes with many plans.

Which strategy suits you the best?

16/8 fasting: eat in 8 hours of the day and fast for 16 hours including all night till noon. it may sound scary to fast 16 hours but fast don’t literally mean to go hungry but can consume non-caloric food and beverages. To make it simple, have your dinner as last meal and fast till lunch by skipping breakfast. This method is called  “lean gains protocol” by fitness expert Martin Berkhan. You can add 2-3 meals in the 8 hours eating window. It is the most popular approach to weight loss.

Best Intermittent Fasting diet plan

 7 AM Wake up Black coffee

(Medium cup)

9 AMHydrate yourselfMineral Water
1-2 PM SnackSalads
5-6 PM MealsA lot of calories
8-9 PM Snack Non-caloric drink before bed

5:2 diet: it is a kind of calorie-restricted diet termed as a fast diet, popularised by British journalist Michael Mosley. Eat normally for 5 days and restrict your calorie intake for the rest of two days. The ideal calorie restriction advisable for women and men is 500 and 600 respectively. Confused about what to eat for 500 calories to figure it out here’s a plan!!

BreakfastLow caloric fruit with yogurt48 calories
LunchBowl of vegetable soup105 calories
DinnerMeal283 calories
SnacksHalf a curly wurly57.5 calories

Fast day by day:  alternate fasting help you lose your weight rapidly. All you need to do is have a regular meal one day and say no to a meal the next day. It may prove hard for epicure individuals cause fasting for 24 hours isn’t a piece of cake. But can enjoy noncaloric drinks like green tea, black tea, hint essence water, in short, any natural drink with no added sugar but no solid food is allowed. This method is popularised by fitness expert Brad Pilon. If you’re doing this for weight loss then eat normally during the eating window as you eat without fast.

SundayMondayTuesdayWednesdayThursdayFridaySaturday
Eat normallyFast

(Noncaloric drinks allowed)

Eat normallyFast

(Noncaloric drinks allowed)

Eat normallyFast

(Noncaloric drinks allowed)

Eat normally

 

Eat-fast-eat: make a chain of eating fast eat and again repeat the same one to two times a week. Say for a month your schedule will be eat-fast-eat-eat-fast-eat-eat.  Skip your meal for entirely one day i.e.24 hours from dinner to dinner or lunch to lunch and eat a healthy meal in the next day. It may found easy in the beginning few hours but 24 hours fast is something big so better to initiate it with 14-16 hours fast and progress gradually. Since it seems extreme it is not advisable for beginners. The calorie intake of 500 is allowed in some cases.

SundayMondayTuesdayWednesdayThursdayFridaySaturday
Eat healthilyFast

 

Eat healthilyEat

healthy

FastEat healthily Fast

Day-fast and night-feast: if you feel it a herculean task to stay 24 hours without a meal but want to lose weight simultaneously, then this strategy is going to accommodate you. Generally, it is well known under the title “warrior diet” u have just to eat a small portion of food containing raw fruits and veggies in the daytime and end up having a big meal at night.

BreakfastFruit with yogurt
LunchVeggies soup
SnackSalad
DinnerHuge meal

 

Random fasting: following all the regular schedules may be tougher and boring too…. we can gain the benefits even without following a scheduled pattern. we can skip meals randomly whenever you are not really hungry or you may be busy enough to cook, traveling somewhere and didn’t find anything to eat, just go without a meal. Our body doesn’t starve by just skipping meals it already had saved fuel to use the number of the skipped meal is in proportion to the pounds of weight you lose. Consider the ratio of meals you had and meals u skipped to reap the real benefit out of it.

SundayMondayTuesdayWednesdayThursdayFridaySaturday
BreakfastFastBreakfastBreakfastFastBreakfastFast
LunchLunchLunchFastLunchFastLunch
FastDinnerFastDinnerDinnerDinnerDinner

 

Tips to make your intermittent fasting successful Results:

  • Intermittent fasting is a time-consuming process and needs your complete dedication. Don’t indulge in some other methods for weight loss. Don’t give up soon, give some time to your body to adapt to the change. Adhere to the diet.
  • At the beginning of fasting, you may feel lethargic and energy less and crave for food. Try some source of energy like noncaloric beverages to curb your cravings.
  • While breaking you’re fast don’t binge on eating. Keep a check on the amount of food your body needs than overeating.
  • Consume protein-rich food and low fat and carbohydrates in your diet.
  • Prefer beverages like water, lime water, coffee, coconut water to keep yourself hydrated. Say no to soda and carbonated drinks with added sugars.
  • Just your on fast doesn’t mean you don’t need workout. Exercise is compulsory.

 

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Food

More Than 2 Eggs/Day Deadly For Heart: Study

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Are eggs good or bad for you? – It’s been in talks for years. According to the Journal of the American Medical Association, the study tracked the health and lifestyle habits of nearly 30,000 adults in the US for as long as 31 years. Based on recent reports, eating more than two eggs daily can increase the risk of death and developing cardiovascular diseases.

The right kind of food with balanced nutrition can make or break your workout routine and possibly affect the desired results. So what to munch on? Quality carbohydrates are important pre-workout and lean proteins post-workout, according to experts.

An average-sized egg contains about 6 to7 grams of protein, high in nutrients and is especially weight loss friendly. Despite its healthful note, eggs have high cholesterol levels have made a questionable dietary choice for years. Because of high in cholesterol results also high in saturated fats, and it’s those saturated fats that cause an increased risk of cardiovascular disease.

But, according to Katherine Tucker, Professor at the University of Massachusetts Lowell in the US, It was found that the cholesterol in eggs, when consumed in large quantities, is associated with ill health effects.

One large egg contains nearly 200 milligrams of cholesterol, roughly the same amount as an eight-ounce steak, according to the US Department of Agriculture.

According to researchers, consuming more than 300 milligrams of cholesterol per day is associated with a 17% higher risk of cardiovascular disease and an 18% higher risk of death.

According to Katherine Tucker, eating several eggs in a week is reasonable but she recommends people to avoid eating three eggs omelettes every day as balancing and moderation is very important in nutrition.

It should be noted that eating too much of one thing leaves less room in the diet for other foods that may have more health benefit. Anything excess is harmful.

 

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Health and Fitness

7 different types of Yoga and their health benefits

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Yoga means union.  Body, mind, and spirit are the three words associated with yoga. It has different body postures, meditation, and controlled breathing which helps to live a healthy lifestyle.

With fast moving and digital world, people have discovered a number of health benefits connected with yoga. It is not just about working out, it’s about a healthy lifestyle.

The famous Yogi, Sadhguru Jaggi Vasudev calls yoga “an expression of life, He further says, “Yoga essentially means finding the keys to the nature of the existence.”

The founder of Yoga, Patanjali said, “Sthiram sukham asanam.” It means that a posture that seems firm and comfortable is your asana. It is a preparatory step in the practice of yoga.

What are the health benefits of Yoga?

The following health benefits of yoga will help you to explain why so many people find yoga so addictive.

  1. Improves flexibility, strength, and posture

Practising yoga daily will help you to stretch and tone your body muscles.
It can be practised at all levels of your ability, and this is the beauty of the yoga.
Practising certain yoga asanas will help you in improving your postures. You will look both confident and healthy.

  1. Weight Loss

An everyday gentle yoga practice will fuel the metabolic system and will help burn fat, leading to weight loss. It also helps to avoid overeating which reduces levels of cortisol, the hormone that is released in response to stress and low blood-glucose concentration.

  1. Be happier

Practising different yoga poses in your daily routine will make you emotionally stronger and happier person. According to the recent survey, practising regular yoga and meditation results in higher serotonin levels (the happiness hormone). A mind that is relaxed, happy and content is better able to deal with sensitive relationship matters and therefore improves your relationships.

  1. Improve Concentration

Early morning yoga practice will help you to be more motivated. Motivation helps you to build concentration in your mind which in return will help you in professional and personal life. Yoga calms your mind and makes you more mentally relaxed.

  1. Breathe better

Yoga plays a very prominent role in respect of controlled breathing. Pranayama, yoga breathing techniques focus on trying to slow down the breath and on breathing fully from the pit of your stomach to the top of your lungs.

What are the different faces of yoga?

There are different faces of yoga you can practice according to your lifestyles such as hot yoga, power yoga, relaxation yoga, prenatal yoga, and many more.

Yoga has every style for you regardless of your fitness level, fat percentage, or health history.

  • If you’re a yoga beginner, hatha yoga would be great for you. It focuses on basic postures at a comfortable pace.
  • If you’re ready for a deeper practice, Bikram also called “hot yoga” may be perfect for you. In this face of yoga, the room temperature is set to around 105 degrees Fahrenheit, resulting in greater elimination of toxins from the body through the increased production of sweat.
  • Power yoga is  right for the person who wants to increase strength through using more of your own body’s resistance,
  • Iyengar yoga- This face of yoga was founded by renowned B.K.S. Iyengar, This form of yoga is suitable for those who want to work on injuries and joint problems.
  • Kundalini yoga- It is one of those mysterious yoga practices that is as spiritual as it is physical. This form is physically demanding and mentally challenging and involves a lot of meditation, chanting, mudras and breathing exercises.
  • Vinyasa yoga is an offshoot of Ashtanga and also involves a number of athletic yoga postures and each movement is coordinated with one’s breath. This is also a very physically demanding practice.
  • The person who is not into too much hectic activity, Yin yoga is just the practice for you. This slow-paced style lets you hold poses for a longer time. It also focuses on spirituality, inner peace, and relaxation.

Yoga ultimately helps to improve health, increase happiness and building stronger relationships both in professional and personal life. Adding yoga in your daily life is the best choice one can make to improve life.

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Health and Fitness

Swimming In Oceans Ups Infection Risk

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Swimming In Oceans Ups Infection Risk

Skin, the body’s largest organ, is our first line of defence against pathogens which include bacteria, viruses, toxins, and infections. But a study was found that swimming in ocean may increase infection risk on our body.

University of California, Irvine has found in his study that a ten-minute dip in the ocean temporarily changes the skin’s microbiome. This study was presented at the ASM Microbe 2019, the annual meeting of the American Society for Microbiology.”

What Is Microbiome And Why It Is Necessary?

The skin’s microbiome is the host of bacteria that live on and inside the human body. It is the genetic material of all the microbes – bacteria, fungi, protozoa, and viruses.

It plays a key role in helping control digestion and benefiting our immune system and many other aspects of health.

How The Study Was Conducted?

“Our data demonstrate for the first time that ocean water exposure may alter the diversity and composition of the human skin microbiome”, said Marisa Chattman Nielsen, the lead author of the study.

The human skin bacteria get washed off while ocean bacteria were deposited onto the skin while swimming.

Neilsen, along with a team of participants at a beach who weren’t using sunscreen, had little exposure to the ocean and hadn’t washed in the last 12 hours or used antibiotics in the past six months.

Each participant had a different community of bacteria on their skin, but that all changed after being exposed to the ocean. They had their calves swabbed before, ten minutes, six hours, and 24 hours after a ten-minute swim.

The participant’s microbiomes began to recover to their original state after six hours.

The Findings:

One of the interesting findings was that Vibrio species which are only identified to the genus level–were found on every participant after swimming and air drying,” said Nielsen.

  • The fraction of Vibrio species on the skin was more than ten times greater than what was studied in ocean water samples. Vibrio species are not good for the body as it causes food-borne infection. This is usually with respect to eating undercooked seafood.
  • Researchers found that swimming in the ocean may cause gastrointestinal and respiratory illness, ear infections, and skin infections.
  • The communities of bacteria were different from each participant but after swimming, they all had similar communities.

According to this study which is based on ocean swimming, skin infections are caused by the poor quality of beaches. This includes the degradation of water quality due to wastewater runoff, pollution, and stormwater runoff.

Ear infections, stomach problems, and skin infections, a human may face after swimming, which is why it’s important to understand how the skin’s bacteria changes when exposed to ocean water.

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Food

Obesity and Related Diseases

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An ounce of prevention is worth a pound of cure. In simple words, prevention is better than cure. We are very well aware of the fact that nowadays the number of people suffering from obesity has definitely increased. While we have previously discussed the benefits of exercising Let us now discuss why one should aim at reducing weight?

The reason behind weight gain

Before discussing the side effects of obesity, let us first know how does one become obese? When a person consumes more calories than required, the person is definitely on the verge of weight gain. Obesity is also prevalent among those who do not burn the extra calories that they have consumed. Also, if one does not drink an adequate amount of water, then there is a good chance that he/she may become obese. Let me elaborate on how does this happen.  Drinking water boosts our metabolism, suppresses our appetite, and helps us in shedding water weight. At times obesity may also be because of a disease, which is obviously unavoidable.

Now post discussing the reasons behind obesity let us know its side effects.

The side effects of obesity are obviously diseases. Let us discuss them.

1)  Type II Diabetes

If you are overweight or obese, it puts you at risk of developing this deadly disease. Although the body is making enough insulin but the cells of one’s body resist the action of insulin. Now the next question that pops in one’s head is that what is insulin? It is a hormone secreted by the pancreas; insulin uses the sugar in our body and this sugar is obtained from carbohydrates. Insulin’s primary function is to maintain our blood’s sugar levels.

2) High Blood Pressure

Before discussing this disease, let us first know what blood pressure is. We know that our heartbeats. But do you know why does it beat? The beating of the heart is because it pumps blood to the organs of our body in order to provide oxygen to them. Blood pressure is the strength of this pushing. Obesity pressurizes our heart to pump in more blood and puts extra strain on our arteries. All this result in heart attack and strokes.

3) Sleep Apnea

Now the above-mentioned diseases are common and known by many. This disease, in particular, is not known by people. Sleep apnea is a serious sleep disorder in which breathing repeatedly stops and starts. If a person snores loudly and is tired even after a full night’s sleep, chances are there that you might have sleep apnea.

The different types of sleep apnea are:

  • Obstructive sleep apnea: This takes place when throat muscles relax.
  • Central sleep apnea: Occurs when the brain doesn’t send proper signals to the muscles that control breathing.
  • Complex sleep apnea syndrome: This is also termed as treatment-emergent central sleep apnea, usually occurs when someone has both obstructive sleep apnea and central sleep apnea.

Obesity can increase the chances of sleep apnea. An obese person obviously will have more fat stored around the neck thereby making our airway smaller. A smaller airway can make breathing difficult or loud (because of snoring), or breathing may stop altogether for short periods of time.

4) Fatty Liver Disease

As the name says, this disease is prevalent when fat builds around the liver. It is further categorized into two types namely:

  • Nonalcoholic fatty liver disease (NAFLD) is a type of fatty liver disease that is not related to heavy alcohol use
  • Alcoholic fatty liver disease, also called alcoholic steatohepatitis, is due to heavy alcohol use.

The disease affects people who are middle-aged, obese or diabetic.

Although we have discussed some major diseases related to obesity, there are a few more like:

  1. Ostoeporosis
  2. Osteoarthritis
  3. Cancer
  4. Kidney Disease

Therefore it is very important that we stay fit and healthy and avoid being obese. At times obesity also leads to depression. So, one should monitor his/her diet and refrain from getting obese. After all Obesity is a mental state, a disease brought on by boredom and disappointment. One should always aim at being fit and healthy.  Obesity is just like slow poisoning and takes away one’s life slowly and steadily.

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Health

Exercising: A way to a long and healthy life

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Remaining fit and healthy is never an option. Although given with our hectic scheduled nowadays, people should try to incorporate certain rules and regulations in one’s life. A person should aim at leading a healthy and energetic lifestyle. This simply implies that a person should be full of beans! Being as fit as a fiddle will only increase our life expectancy. So how do we do this? How do we become fit and healthy? There are two methods to improve our health. While the first one is to monitor and control our diet, the second one is a little bit time consuming and much more demanding. Although the second one is demanding but it shouldn’t worry you much, since that demand is the requirement of our body. Exercising is what I am talking about. This shouldn’t be surprising to anyone. Let us first know what exercising is. The movement of muscles which further results in burning our calories is what exercising actually means.  

Benefits of Exercising

 Let me explain this aspect scientifically. Our body needs energy to function. Has this ever occurred to you that from where does this energy come?  This energy comes from the food that we eat. Let me elaborate this by citing an example. Supposedly you have started running, within three seconds of running, the muscles finish of their ATP supply. Adenosine Triphosphate, often abbreviated as ATP, helps in storage and usage of energy.  

In order to avoid the finishing of this ATP, the phosphagen energy system starts working. The system helps in regeneration of ATP, which in turn keeps are muscles working for the next 8-10 seconds. 

Glycogen is split into glucose and lactic acid, thereby producing ATP. This ATP lasts for about the next 90 seconds. If we continue exercising for a longer duration, the glycogen-lactic acid system again takes over.  

Now, if we keep exercising, then aerobic respiration takes place. Now what is aerobic respiration? A process by which animals or creatures surviving on oxygen

, turn fuel or food such as fats and sugars, into energy. Through respiration, the cells turn  fuel into energy, which enhances our body’s functioning. It is therefore through respiration that ATP is produced. 

Now that was the benefit that exercising provides us internally. Let us now know about the other benefits that exercising provides. 

Weight Control 

How can we get away with this one? The primary aim of exercising is to get rid of the excess fat in our body, thereby reducing our weight. Our metabolic rate increases because of exercising. More calories are burnt as a result of our increased metabolic rate. Since more calories are burnt, our body fat is consumed to generate more energy, thereby reducing our weight. 

Enhances Mood 

Exercising leads to a reduction in our anxiety levels, makes us happier and reduces depression. Exercising increases our brain’s sensitivity towards hormones like serotonin and norepinephrine, thereby relieving us from depression. 

 Beneficial for our muscles and bones 

Exercises like weight lifting help in muscle building in a person’s body. It is also a known fact that people who exercise more have an increased bone density and are said to be safe from diseases like osteoporosis. 

Skin 

Exercising increases the blood flow in our body. Since the skin requires blood for its nourishment, exercising provides blood to our skin cells. Cleansing of the skin from inside takes place as a result of exercising.  

Although there are many other benefits of exercising, like it also reduces the cholesterol levels in one’s body. In the nutshell, we should exercise regularly for our body’s proper functioning. Becoming a bag of bones should never be the aim of exercising. A clean bill of health should be our priority. Although everyone has to die one day, but we should die with our boots on.  

 

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Food

Essential foods to beat the summer heat

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India is a country which is rich in diversity. People living in our country speak different languages, wear different clothes have different festivals. Our country also has diverse geography. When the Northern region experiences extreme winters, the south, on the other hand, has pleasant winters. But summers in India are the worst, as there is no part of the country that can escape the summer heat. 

 It is the month of April and the temperatures have already begun to rise. With May and June yet to come, the condition will get worse. So, in order to escape the summer heat, people take preventive measures like using Air Conditioners, coolers, covering oneself with a cloth to protect the skin from Sun’s harmful UV Rays, etc. We do everything possible in our hand to protect our outer body. But what about the inner body 

The summers are famous for loo. Now you must be wondering what loo is? These are winds from the west that are hot, dry, strong and dusty, flow over North India. The next thing that comes to our mind is how is loo harmful? Well, a loo can cause fatal heat strokes and severe dehydration due to its high temperature. Obviously, we need to have certain foods or essential foods that increase our fluid intake and prevent us from dehydration. So, following are the foods that enhance our taste buds and protect us as well. 

Mango 

The king of fruits is everyone’s all-time favorite. The fruit is rich in Vitamins like A, C, D, iron, potassium and calcium. It is known to reduce the blood pressure and cholesterol levels in our body. The fruit is found in abundance in our country. So, whenever you feel the urge to eat something hydrating and tasty then just simply grab a mango.

 

Orange 

This fruit is hardly disliked by anyone. Oranges are rich in potassium and therefore help you to survive the sweatiest summer days. The 80% water content in the fruit makes it a must have for the summers.  

Watermelon 

The name says it all. The fruit is primarily composed of water and on an added bonus, its intake reduces food cravings. Presence of lycopene in the fruit protects the skin from sun damage. 

Cucumber 

Cucumber also has high water content and serves the purpose of reducing our thirst. When soaked in water it also proves to be a great detox drink. 

Tomatoes 

Well who doesn’t like tomatoes. They are loved by all. Since it is 93% water composed, it becomes an important content for your salads.  

Musk Melon 

Rich in potassium, this fruit is a must have for deadly Indian summers. Potassium helps in regulating the blood pressure and thereby the fruit must be included in one’s diet. 

Lettuce 

Very few of us like green vegetables. But mind you they are very important and our regular consumption of these makes us healthy. Rich in antioxidants, lettuce, when eaten raw, is the most beneficial for us. 

Cauliflower 

Surprisingly it contains 92% water by weight and makes it the best vegetable for the Indian summers. It is rich in Vitamin C and K and reduces the cholesterol level. 

It is important to take care of our outer body but the inner body shouldn’t be ignored either. So, pay attention to your body this summer and grab any of the above-mentioned food items to ease out the summer heat.

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