No more back ache! Health Book :Day 36

I am no doctor! I am no fitness expert! However, there are few tricks that I know and practice for my spine health. With the kind of fast paced and hectic lifestyle we have, little issues like backache often go unnoticed till they become a major issue. Do not ignore the slightest pain in your spine. It is the spine that gives you the ability to look like a human! Sharing few easy exercises to prevent and cure backaches-

1. Dhanuraasan- Bow pose-

Named after the bow's shape, dhanuraasan stretches the front of the body, thighs, abdomen and chest, throat, and deep hip flexors.

• It is a great solution for back ache.
• This asana gives a good massage to the abdomen so it cures prolonged constipation, dyspepsia,and other stomach disorders.
• This also increases energy and counteracts depression.
• It cures spinal hump and joint pain of the legs, the knees and the hands.
• It reduces belly fat, activates the intestines and increases the digestive power.

Step 1-

Lie down on your belly with your palms facing down next to your body. Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (Not the tops of the feet). Make sure your knees aren't wider than the width of your hips, and keep your knees hip width for the duration of the pose.

Step 2-

Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will pull your upper torso and head off the floor. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.

Step 3-

Pressure on your belly might make it difficult to breathe. However continue breathing. Stay in this pose between 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.

Stay active and pain free with this aasan. More exercise for back would follow in the next blog posts. Keep watching this space!

                                   Keep fit with yoga at home and stay healthy stay blessed!

The butterfly - Health Book Day 35

As a part of the daily exercise regime and mission fitness, I am sharing an easy exercise called the TITLI AASAN or the Butterfly pose.

Benefits:

• This is a simple exercise to strengthen your thighs, tone the legs muscles and relax them.
• It also helps to open up the hips&  thighs and improves flexibility.
• This aasan also stimulates the reproductive and digestive organs.
• Regular practice of this posture is beneficial to the kidneys, bladder, prostate gland, and ovaries.

Method, step by step :

1. Sit in the Lotus Pose or Padma Asana. (Crossed legs)
2. Position your legs so that the soles of your feet touch each other. Your knees should be bent.
3. Try to position your feet the closest to your pubic area hence pulling your heels inwards.
4. Grasp your feet with your hands and sit up with your back as straight as possible.
5. Flap your thighs till your knees hit the ground.
6. Keep breathing throughout the activity.
7. You may speed up the lowering and raising of the thighs to further relax the muscles. This flapping motion is what gives the Butterfly Pose its name.

Few precautions-

• If your are recovering from any injury, do not try this at all.
• If new to yoga, please practice under expert guidance.

See the you tube video for the aasan: https://www.youtube.com/watch?v=77yDLrRWCIg

Healthy to fast- Health Book Day 33

To fast is a way of detoxifying your body. However in India, it's more of a religious sentiment. Few Indians can fast for 5 days a week following five different Gods or beliefs. Whatever the reason of fasting is, the benefits are positive. Many do not know the benefits of fasting and the ways as well. You tend to hog or eat wrong things on your fasting days. That kills the purpose of fast.

WHY FAST?-

Fasting correlates to cleansing and detoxifying your system. It balances and tones your body system as well. Detoxification is a corrective process in our cycle of nutrition. During this time we allow our cells and organs to breathe out, become current, and restore themselves. We need not necessarily fast to experience cleansing, however, minor shifts in our diet such as increasing fluids intake, raw foods, and controlling congesting food, facilitates detoxification. Fasting also helps prevent and repair DNA damage that could otherwise develop into cancer, besides keeping you calm. Increase your longevity and immunity by fasts in the right manner!

STAY HYDRATED -

-Unless its a fast that is done without water, do not restrict yourself on water intake. Have more fluids like juice or toned/double toned milk.

-Avoid cold drinks or carbonated drinks else that should only raise the glucose level in your blood. Secondly these are acidic.

DIET PLAN-

-During your partial fasts (where in you can have meal one time in a day), include fruits and raw vegetables in your diet.

-Non veg food items are restricted as they have high protein and cholesterol.

-Advisable to opt for food rich in vitamin C.

FEW DONT'S

-Avoid using heavy gym machines or strenuous exercises during your fasting procedure. If you exercise at all, a brisk walk should be enough.

-Once you end fasting, avoid indulging in oily/junk or high calories food.

-Avoid fine flour (Maida) items.

With the right amount and kind of food intake, fast successfully and stay detoxified.  Take an ocassional break from food and bring a difference in your life :-)

Grab the grapes- Health Book: Day 32

The easiest fruit to eat.. Pluck and pop into your mouth. No peeling, no cutting.. Wow...This sounds like for the lazy bums haha

• Grapes are rich in anti-oxidant, which play a protective role against cancers of colon and prostate, coronary heart disease, degenerative nerve disease, Alzheimer's disease and viral/ fungal infections.
• In red or black grapes, the anti-oxidants  have  anti-allergic, anti-inflammatory, anti-microbial, as well as anti-cancer properties.
• Additionally, grapes are very low in calories. 100 g fresh grapes just provide 69 calories but zero cholesterol levels.
• Grapes are rich source of micro-nutrient minerals like copper, iron and manganese. Copper and manganese are essential co-factor of antioxidant enzymes. Iron is especially concentrated more in raisins (hence is a recommended diet). 100 g grapes is sufficient for electrolyte, potassium in your body.
• They are an also good source of vitamin-C, vitamin A, vitamin K, carotenes and B-complex vitamins.

The wonder grapes is anti cancer, anti virus, anti aging and anti heart disease agent. Pop in a mouthful everyday! Stay Healthy Stay Blessed  :-)

Tongue tales- Health book Day 31

Ashamed to stick your tongue out because it is white? Or do have bad breath? Both the problems are related to each other. A white tongue not only looks abnormal, but if left untreated, it’s a strong indication of a bad breath problem.

Tongue cleaning or tongue scraping is a process that the majority of people  don’t do on a daily basis. Yet, it’s one of the most important steps you can take to keep your breath clean and fresh!

Lets follow this healthy activity-

STEP 1: Start at the base of your tongue.Place a tongue cleaner/scraper flush against your tongue’s surface and sweep from the back to the front.

STEP 2: Once the surface debris from your white tongue has been removed, apply a small amount of toothpaste to the head of your tongue cleaner or toothbrush.

STEP 3: Gently coat the surface of your tongue  with the toothpaste as far as possible at the base of the tongue. This allows the toothpaste to penetrate below the surface of your tongue and neutralize the bacterial infection. There are more bacteria in the rear of your tongue than in the front!

STEP 4: Once your tongue is coated, allow the toothpaste to stay on the surface of your tongue as long as you can. If you begin to cough, or you gag just spit whenever you think you should.

Use a tongue cleaner daily to remove the debris from your tongue. Gargle with warm water before sleeping. 
Following this routine daily gives you the most benefit possible in cleaning a white tongue. This routine will help prevent white tongue, keep your breath fresh, and help you to maintain the normal, healthy, pink color that everyone would like to have.

Missed the gym? Health book- Day 30

Following a daily gym routine is not easy. However when you get used to it, then missing a day is not easy either!  I have had loads of work in office and hence been returning home quite late from past two days. I regret missing out on my exercise schedule like this. For those who face this on and off ,here are few easy tips to follow and move towards a healthier you.

-Take the stairs. Avoid getting onto elevators or lifts. Some physical activity will keep your heart healthy.

-Walk- Walk some distance and walk briskly. The days I miss my exercise regime, I brisk walk from the main road till home. Almost a kilometer. At least that satisfies me that I did some physical movement! Jokes apart, this activity keeps your blood circulation in good form, tones your legs muscles and controls body weight.

-Stretch- Take short breaks from your work between your schedule to stretch your arms and legs. This awakens your sleeping inactive muscles and regulates the right amount of oxygen in your body. Stretching also relieves you of stress and tension besides shaking off the slumber from your eyes.

-Sweep the floor- This is the best exercise for home that gives you twin benefits. Cleans your house and burns calories too! The best way to do it is mopping the floor while bent on your knees. This shapes your lower abdomen and keeps your calorie count under control.

-Don't shy away from office sports- Participate in sports day or team games whenever you get a chance to. Sports is the best alternative to gym. I am not talking about carom or video games please!

 

-Dance it away- During the Diwali party in my office, I knew that I would miss my gym routine that day. I stepped on the dance floor and danced away my calories! Sounds cool isn't it? Do the same in wedding and parties when you know that you wont be able to exercise! Dancing will improve digestion, burn calories, warm up all muscles of the body and makes you look friendly & confident! That's a tried and tested method :-)

Be healthy be happy! Follow one healthy activity each day and make a positive difference in your life!

Food for soul- Health Book- Day 29

A healthy mind resides in a healthy body and a healthy body would only have a healthy mind. Did that make sense? So far I had been sharing tips for healthy body. Now is the time to share tips for a healthy mind-

-Think positive- Being positive and expecting positive results will only help you to achieve a well balanced life. A positive attitude is the key to happiness.

-Meditate- Deep breathing exercises, pranayaam and Surya Namaskar (Sun Salutation) will you calm and self controlled. It is important for your mind to be free from stress and clutter.

-Be close to nature- Walk barefoot on green grass, plant saplings, water plants, breathe fresh air, appreciate the beautiful nature, love animals and see the difference in your mood. You would feel the positive vibes from these and pass on to others as well.

-Fall in love with yourself- If you hate yourself or how your body looks like, you'd never feel satisfied. Be happy with what you have and improvise. Life is too short to regret. Get your peace of mind by being thankful to God by what he has bestowed on you. Atleast you are better than others who have lost several things.

-Do what you love, love what you do- Please stop cribbing about everything. Get a life for yourself! If your job sucks, go find a new one, but dont keep crying. If getting wet in the rains makes you happy, go for it. It's good to do something and regret rather than not doing the same and regret.

-Inculcate a hobby- Practicing a hobby or interest keeps you engaged and your mind occupied in positive things. It sharpens your skills and only adds value to your life.

There are many such things one can follow and keep worries at bay. The above are just the tip of the iceberg.

Inculcate hobby

The Thai Story- Health Book- Day 28

While looking into the mirror, do you feel your thighs look odd, ugly or fat? Are you avoiding those pair of jeans because your thighs feel stuck in them and refuse to breathe when you wear them? Dude, you seriously need to tone those thighs of yours. Sharing few exercises for the same-

Scissor Kicks- 

scissor kicks

-Lie down on your back with heels also flat on the ground and palms down at your sides.

-Slide your hands beneath your hips to balance yourself and stretch your legs. Lift your legs till they are 15 cm above the ground.

-Perform a scissor like movement while lifting one leg high off the ground and moving the other one lower to the ground.

-Your legs will not cross over each other, but thighs will squeeze together while they pass each other.

-Your lower abdominal and inner thigh muscles should remain tightened throughout the activity.

-Continue with this motion for about 10 seconds or count 15.

-Go back to original position, rest for 5-6 seconds and repeat. Do 3 sets of this exercise each day.

Your inner thighs and lower abdomen are toned with this exercise.

Squats-

Regular Squat Exercise

-With your legs shoulder-width apart, lower your bum down towards the ground until your thighs are parallel with the ground.

Stretch your arms forward to balance yourself.

Act like you are sit on a chair. Balance there for 3 seconds before pushing up to the normal position. Do this 15 times in a single set.

Fighting Diabetes- Health Book Day 27

Diabetes is a modern day cancer. If not treated well or neglected, it may lead 

to several health hazards. Hence keep in mind few factors that can cure and prevent the deadly infection in your body-

- Exercise daily. A 20 mins jog or brisk walk would be good enough to begin with. Walk or take frequent breaks in office for physical movement to keep your blood sugar level in control.

-Have plenty of water. 2-3 litres water is a minimum requirement of human body everyday.

 -Having 2 servings of fruits and vegetables each day will be most helpful. Eat citrus fruits and leafy vegetables.

-Reduce your intake of white rice. Try consuming brown rice or whole grains.

-Consume food items rich in omega-3 fatty acid, like ground flaxseed, walnuts, pumpkin seeds, green salad.

-Include protein in your diet from items like almonds, egg white, whole grain bread.

-Loose your weight lest you should be in trouble later.

-Cut down on your caffeine intake.

-Check the calorie count!! Be conscious of what you eat and how much calories you intake everyday. Say no to junks, deep fried, sweets or chocolates.

A healthy lifestyle is the key to good and disease free body. Be aware before its too late!

Stay healthy, stay blessed

Fruity Winters- Day 24

Fruits and vegetables in winters drops to a low 25-30 rupees kilo. Affordable isn’t it? Hog on a plateful each day! The one I like is Papaya, for two reasons. One, because of the enormous benefits it has and two because its a whole fruit which can be eaten in one go without mixing with other fruits. So you peel and chop a kilo (or half) and you get the required amount of nutrients! Watch out for the benefits-

-Rub the pulp on face or mash it to use in a face pack. It is an excellent moisturizer.

-Use papaya with milk on your skin. Helps lighten your skin complex and gives a fairer, fresh glow. Helps reduce dark spots on skin.

-For skin tightening, mix mashed papaya with honey and apply on face for 15-20 minutes.

-Is rich in dietary fiber that helps in boosting your digestion. Also cures constipation.

-The anti-inflammatory properties of papaya helps to reduce pain of arthritis, edema and osteoporosis.

-High in Vitamin A&C, it strengthens your immune system.

-Papaya peel helps in skin whitening. Rub it on your face. Use it as a treatment for cracked heels.

-Those suffering with hair fall should consume papaya regularly. Papaya not only prevents thinning of hair but also controls dandruff.

-Papaya provides protection against heart diseases. Being rich in nutrients, it helps in preventing the oxidation of cholesterol, which helps in preventing the cause of heart attacks or strokes.

-Papaya seeds kills intestinal worms and parasites

Be it the peel, seeds or the fruit, papaya is a magic wand for you! Go for it this winters!