Causes Of Lower Back Pain

Although lower back pain is common condition in women, during winter, it makes a lot of other health issues. There can be many reasons for lower back pain in women, but the real cause of these cramps and pain is not clear and it’s difficult to figure out. The physical pain in the lower back, including the following.

• Lower Back pain can result from prolonged sitting in a chair and not doing physical work.
• It could have been the improper lifting of heavy objects, or sports.
• Wearing high heels can cause lower back pain. It may also cause of pain and swelling in the feet and spinal cord is affected. So high heels can also reason for lower back pain in women.
• Improper sitting and incorrectly Sleeping habits may cause lower back pain in women.
• Overweight may cause excessive strain on the muscles that reason to lower back pain.
• Menstrual cramps, pregnancy, ageing, herniated discs, or arthritis are also causing lower back pain in women.

Calcium and Vitamin D deficiency may also cause lower back pain in women.

Treatment And Relief for Lower Back Pain with Home Remedies

#1. Yoga

Yoga is the easiest way to get rid of lower back pain. Cobra pose, Sphinx Pose, Cobra Pose, Locust Pose, Bridge Pose, Downward-Facing Dog, Cat-Cow are some yoga poses which provide relief in back pain.

#2. Try Walking

Do not work by sitting in the same position for too long. Get up from your chair and walk for a while every forty minutes. 

#3. Low-Impact Exercise

Cycling and Swimming can be benefits for back pain which will improve blood circulation and flexibility. Moreover, exercise will give muscle strength and helps to maintain your ideal weight. 

 #4. Oil Massage

Due to the lack of calcium, bones become weak, so take calcium-rich things. Heat three to four buds of garlic in mustard oil every morning. Massage the waist with this oil when it is cold for better relief. 

Put a few drops of eucalyptus oil in warm water and take a bath. Bathing with this water ease pain of your back pain.

#5. Hot and Cold Therapy

Hot and cold packs therapy also best that relieve in lower back pain and stiffness. First, apply with a cold pack. Then after two days You can put a towel in the salted hot water and squeeze it. Apply a steam towel in the pain area. This method will ease any kind of pain happening in your lower back.   

#6. Improve your Lifestyle

Apart from this, you have to change your diet, stretching, strengthening, sleep, and smoking habits to get better your overall health. 

 So if you are upset with the lower back pain, find the causes of it and adopting the given remedies specialized to the pain. If you have a severe condition, don’t be late to visit a doctor.

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What attracts us the most in a woman’s personality is her smile, that perfect poise that she carries and her long and healthy hair. Hair have always been a prominent part of our personality and to maintain their health is really very important.

Exercises Will Give You Long And Strong Hair

Healthy Hair

In spite of the time crunch that you have in this world, if you really want healthy, shiny and long hair the you need to follow these few simple exercises. They will not only keep your hair strong but also keep your overall personality pleasing and attractive.

1# Jogging

Make jogging a part of your regular routine as this will not only keep your heart healthy but it will also grow your hair long and strong. It helps in opening up the pores of scalp’s skin and also increases the blood circulation that promotes hair growth. Sweating also helps in flushing out all the toxins out from the scalp and cleans up the pores. Jog for atleast half an hour every day to keep your mane healthy.

2# Massage

Head Massage

Massaging your hair every alternate day with warm oil helps in boosting blood circulation and this further helps in growth of your hair. It also relaxes your mind and gives a calming effect. Stress is the main reason for hair loss and this can be treated by using the method of head massage. Massage also helps in circulating important nutrients to the scalp and promotes hair growth.

Head Massage

3# Uttanasana

This is also known as standing forward bending pose that helps in circulating a surge of energy to the brain cells and also improves the circulation of oxygen to the scalp. It also helps in calming the stressed mind and thus promotes hair growth. This pose should be practiced in the morning on an empty stomach on everyday basis for good hair health. Stand straight with your legs joined and hands on the hips. Exhale and bend forward so that you can touch your hands to your toes and your head should be placed between your legs. Stay in this position for 30 seconds and then gently come back to the standing position. Do this 5-6 times everyday and get long and strong hair in few weeks.

4# Vajrasana

Diamond Pose

This is also known as diamond pose and is very easy to do daily. You can do this asana at any given time of the day and it will give you healthy and strong hair. Sit in a kneeling position and stretch your legs backwards. Your toes should cross each other and then gently lower down your body. Your buttocks should rest on your heels and your your thighs should take the support of your calf muscles. You need to concentrate on your breathing by inhaling and exhaling. Try to calm down your mind and stay in this position as long as you want.

Diamond Pose

5# Hair Brushing

Take a wide tooth comb and brush your hair gently twice in a day to improve blood circulation in your scalp. It also helps in circulating natural oils better to the scalp and distributes it evenly. Brush your hair in the morning and then before going to the bed at night as this helps in growing your hair long in few months.

6# Sarvangasana

Shoulder Stand

Sarvangasana or shoulder stand helps in regularizing the thyroid glands and also gives a good blood supply to the head. This helps in promoting hair health and growth. This asana is a boon for those people who suffer from baldness and hormonal imbalance.

Shoulder Stand

Lie down on the floor on your back and then lift your legs straight in the air. Exhale and then lift up rest of your body from the floor so that your legs are over your head. Bring your legs in a straight up position by placing both the hands on the waist. Remain in this position for 30 seconds and then return back to the lie down position gently.

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Cardio exercise is very important to improve our stamina and to keep the heart health in check. There are many ways of performing cardio exercises that can be performed in the gym using cardio equipment and exercises. You can also do them at home without using any equipment.

Cardio Exercises

Cardio helps in burning the fat, calories and helps in losing weight. You need to do 20-30 minutes of cardio everyday and at any point of time. This will keep your energetic and healthy.

Cardio Exercises

1# Jumping Jack

Jumping Jack

You need to do this exercise for 10 minutes and you will burn 100 calories in one go. Wear good pair of shoes so that your joints will not be pressurized or strained when you jump. Jogging, jumping, push up jacks, marching,jumping ropes are the types of jumping Jack exercise and do this for 30 minutes. You can also do squats, lunges, push-ups, and dips for 10-30 minutes.

Jumping Jack

2# Jump Rope

This you must be doing since you were a child and this is one of the best cardio exercise from the lot. You need a good pair of shoes for this exercise so that your feet and your back gets ample support while you jump over the rope. This exercise burns your 220 calories when you do it for 20 minutes and the good part is that it can be used anywhere and can be carried wherever you go. You can choose from various options like jumping on one feet, crossing the feet and jumping with high knees.

3# Mountain Climbers

Mountain Climbers

This is not the real mountain climbing but it is somewhat similar to it where you will remain in a push-up position and run our your knees in and out by remaining in the same position. This builds up the core muscles and it is the best cardio workout. This exercise can be done for 30-60 seconds in one go. Take a break and then start another set as this takes a lot of energy. You can also do 10 push-ups and 10 mountains climbers alternately.

Mountain Climbers

4# Squat Jumps

Squatting and jumping is a good cardio workout that burns down calories on a faster mode. This includes taking up a squat position and then jumping as high as possible and then returning back to squatting position. This will raise the heart rate and increase the strength in the legs. Make sure that you wear good quality shoes to bear the impact of jumping. You should do this exercise for 30 to 60 seconds in one go. Repeat this for 5 minutes in a go.

5# Jogging

Jogging

You can either run in the park and if it is not possible then you can stand at one place and do jogging. This is a god warm up exercise that you can do for 30 seconds to 5 minutes depending on your stamina. This takes up the heart rate and warms up the body for an intense exercise. Start by moving at a slow pace and then increase your speed and also move your arms along with the jogging so you should feel like you are jogging outside. After doing this for 5 minutes you can change the pattern by doing push-ups, squats or lunges and then again return back to jogging.

Jogging

6# Hook Lunges

This one is a good cardio exercise that should be performed for 30-60 seconds in one go. Be in a standing position and put one of your leg in the front and keep it bent at a 90 degree angle. Your left leg should be stretched at your back. Swing your left arm around the side of your body and bring it on the front of your chest so that it forms a hook. Jump again and change the position of your leg and arm simultaneously and do 50 plyo lunges in one go.

7# Kickboxing

Kickboxing

Kickboxing is a complete cardio exercise that you can do for 10 minutes to burn down 100 calories. It not only increases your stamina but also helps in keeping your aggression at bay. This includes punching, kicking a bag or in the air or may be another person who is involved in the same practice with you. This includes side kicks, forward kicks, squats with front kick, jumping kicks along with punching in the air. This will help in burning down maximum calories and fat accumulation in your body at a high pace.

Kickboxing

Reference:

https://www.verywellfit.com/best-home-cardio-exercises-1231273

https://www.livestrong.com/article/38653-cardio-workouts-home-equipment/

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Many people suffer from the common disease arthritis throughout the world. This disease is indeed painful and inflammatory in nature that attacks the joints. It can occur at the back, legs or hands and cause acute pain there and immobility as well.

Arthritis In Hands

Arthritis of hand can occur due to weak joints, lot of wear and tear of the muscles that can make your daily work a real task with lot of pain. You might not be able to hold anything with ease due to arthritis¹.

This can be treated with the help of certain exercises and these exercises also helps in increasing the mobility of the joints and lessens down pain in the joints as well.

Exercises To Treat Arthritis In Hands And Increase The Mobility

Exercises To Treat Arthritis In Hands²

1# Finger Bending

Take a smooth table and place your hand on that and try to bend your fingers one by one. Make sure that when you lift one finger then the other fingers are placed straight on the table. Do this 10 times in one go and repeat this exercise 3 times in a day on daily basis. The stretching of fingers will give you relief from the pain and increases your mobility of hands.

2# Make A Fist

Keep your hands on a stable table and then keep your wrists and fingers straight on it. Keeping your thumb out, make a tight fist and bend your joints as much as possible. If you are not being able to make a fist with on hand then take support of your another hand to make it easily. Straighten up your fingers slowly after keeping them in a fist for a minute and repeat this 3 times in a day.

Fist Exercise

3# Finger Stretch

Keep your wrist in an upright position and then hold the wrist for support with another hand. Keep the fingers straight and closed and then stretch them out separating from each other. Be in this position for a minute or so and then again join the fingers back in an upright position. Repeat this 3 times in a day and do 2 sets in a go.

4# Thumb Bend

Thumb Bend

Fan out your fingers and hold your thumb with the index finger and thumb of another hand. Bend your thumb and then hold this pose for half a minute and then straighten out your thumb. Do this 3 times in a day and repeat 2 sets in one go.

5# Finger Curl

Place the index finger of your other hand at the back of the little finger of your arthritic hand. Place the thumb of another hand on the nail side of the little finger and hold it in a curling position for few seconds. Open it up and relax. Repeat this process with all the fingers of your arthritic hand and relax after stretching them. Repeat 2 steps for 5 times in a day on daily basis.

6# Make An ‘O’

Make an ‘O’

Keep your hand on a flat table with the fingers and wrist stretched straight. Support the wrist of your arthritic hand with other hand and then touch the tip of your thumb with the index fingertip. Try to make an ‘O’ with all the fingers and your thumb one by one. Stretch as much as possible and keep your fingers in an ‘O’ position for few seconds. Relax your hand after making an ‘O’ with each finger. Do this 3 times in a day and 3 sets in a go.

7# Tabletop Bend

Place your hand on a flat surface with your wrist help upright towards your face. Try bending the fingers towards your face so that you form a tabletop out of your hand. Remain in this position for atleast 4-5 seconds and then return back to normal position. Do this 3 times in a day and repeat 2 sets.

8# Pinch Strengthener

Pinch Strengthener

Rest your hand on a soft surface and then keep the wrist in an upright position. Touch your thumb with the tip of index finger and press it gently for 5 seconds. Relax and repeat the same with other fingers. Do this 3 times a day and 2 sets in one go.

Reference:

https://www.mayoclinic.org/diseases-conditions/arthritis/multimedia/arthritis/sls-20076952

https://www.healthline.com/health/osteoarthritis/arthritis-hand-exercises

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Many times due certain conditions like rapid weight loss or pregnancy, women tend to get low hanging belly fat. This is nothing but stomach filled with fat and is very stubborn to take hold of.

Here Are Some Simple Exercises To Give You Relief From Hanging Belly Fat

Exercises Helps in Burning the Hanging Belly Fat Quickly

To prevent hanging belly fat you need to be on a regular exercise and eat a balanced diet that will keep this problem at bay. Here are some amazing and simple exercises that you can include in your daily routine to get rid of hanging belly fat.

1# Crunches

Crunches helps in burning the belly fat on a faster rate and is very easy to perform on daily basis. Just lie on your back and keep your knees bent. Keep your hands behind your back and then while inhaling lift your shoulders towards your knees and curl your legs towards your ribcage slowly. Exhale and return back to the normal position. Start by doing 5 sets n one go and then keep on increasing as per your stamina.

2# Flutter Kicks

Flutter kicks targets your thighs, abdominal muscles and keeps them well toned. It also improves the flexibility of your hips and keeps them toned as well reducing extra cellulite. It is good for improving the abdominal abs and gives them more endurance that improves day by day. Lie on your back with your head and shoulders lifted up from the floor and keep your hands straight by your sides. Stretch out both the legs straight and then gently pull up your right leg in the air. Keep moving it up and down till you feel a good stretch. Then bring your right leg down but still few inches up from the ground and then raise up your left leg. Keep moving them in up and down position. Bring both the legs down gently and take rest. Repeat 5 sets with 6-8 flutters in one go.

Flutter Kicks

3# Double Leg Lifts

This is an exercise that improves the stamina of your body, keeps your ab muscles toned and takes care of your sagging belly. Lie on your back on the floor and then keep your hands on your sides. Inhale and then join your legs together to lift them up straight in the air. Raise them as much as you can to feel the tension in your back muscles and abdomen. Hold this position for few seconds and then lower down both the legs gently on the floor. Repeat this 10 times in a go on daily basis to prevent hanging belly fat.

4# Exercise Ball Crunch

This exercise needs an exercise ball on which you will have to lie down on your back and then start with your crunches. This improves the balance and coordination of your body. Take an exercise ball and lie on your back with your legs firmly on the ground. Place your hands behind your head and then exhale a deep breath. Now, gently start pushing your torso towards up and forward. Then inhale and gently lower your back down. You need to inhale when you bring your back down and exhale when you go forward for the crunch. Repeat this 10-12 times as per your stamina. Increase the reps as you move forward.

Exercise Ball Crunch

5# Vertical Leg Crunch

This helps in keeping your abs tight and toned and gives you rid from the hanging belly fat in few weeks. Lie flat on the floor and keep your legs lifted towards the ceiling. Keep one knee crossed over another and inhale while you lift your body up towards your raised legs. Exhale as you return back on the floor. Repeat 12-16 crunches on daily basis and increase as you become perfect for this level.

6# Hip Lifts

This exercise helps in toning the hips and abdominal muscles and gives strength to your spine as well. Lie on your floor and keep your hands straight on the floor by your sides. Bend your knees and then lift your upper torso along with your hip in the air. You should feel the stretch in your back and abdominal area. Exhale as you come down to your normal position and then repeat 8-10 times.

Hip Lifts

Reference Links:

http://stylevast.com/articles/hanging-belly-fat-workouts/

https://www.livestrong.com/article/156378-exercises-that-get-rid-of-a-low-hanging-stomach/

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Best Butt and Glutes Exercises

There is no debate about the role of squats in shaping your glutes to a perfect shape. But it can get monotonous after some time; variations in the exercise routine can help you achieve that long-awaited dream of ideal butt.
To round out your glute and stick to the butt routine below are nine butt-kicking exercises.

9 Best Butt and Glutes Exercises

9 Best Butt and Glutes Exercises for Quick Result

1.Single – Leg Glute Bridge

Lie on a firm mattress, with your back on the floor and bend your feet flat on the floor. Your feet should be hip – widths apart, now extend one leg. Make sure your knees are in one line. While exhaling squeeze your glutes, push your hips up towards the ceiling.

Single – Leg Glute Bridge

Pause at this position for few seconds and come back to the starting position without touching the floor. Change legs after doing one set.

2.Hydrants with leg extension

Start on all fours, keep a distance of hip width between your knees and stack your wrist tightly over your shoulder. Lift your left knee towards the ceiling. Now extend the left foot to the side. Bend your knee and bring your leg back to the starting position. You can repeat this exercise 12 – 15 times before you switch to the right side.
Repeat for 15 times on the right side before you switch to the left.

Hydrants with leg extension

3.Rainbows

Begin on all fours; keep a distance of hip – width between your knees. Your writs should be stacked firmly over the shoulders. While keeping your toe pointed, extend your right leg behind towards right side. Your toe and spine should be at the same level at this time. Keep your leg straight and tighten your core, now lower your leg and tap the ground. When you left your leg towards the starting position, make sure to squeeze your glutes. Now slowly tap the ground about a foot to the left. Return to the starting position; this completes one round. Repeat this for 12 – 15 times before you switch legs.

Rainbows

4.Curtsy Lunges

Stand straight; your feet should be shoulder-width apart. You can hold a dumbbell of comfortable weight in your hand. Cross your left leg behind you, keep your hips square and step backward while you lower the left knee towards the ground. Your right knee should be above your right ankle. Hold in this position. Press into your right heel while you stand and extends your left leg into a sidekick. Repeat for 12 – 15 times before you switch legs.

Curtsy Lunges

5.Heel Lifted Squat

Start while keeping a distance of hip- width between your feet. Push your hips back while lowering your butt towards the ground. Your knees should not come out ahead of your toes. Pause for few seconds, press into your left heel to stand up in the starting position. Repeat this for 12 – 15 times and switch legs.

Heel Lifted Squat

6.Plank leg lift

Start in a plank position, your shoulders should be stacked exactly above your wrist. Bend right knee to 90 degrees. Squeeze your glutes and keep your foot flexed, now slightly raise your left heel upwards towards the ceiling. Pause for few seconds, and bring your right knee back at the original position. You can repeat this exercise for 12 – 15 times from each side.

Plank leg lift

7.Single Leg Dead Lift

Stand straight; your feet should be hip distance apart. Slightly bend your left knee, pull your stomach in, now slowly fold in the forward direction and keep the left foot in line with the spine while you reach towards the ground with both hands. Pause in this position for few seconds and return to the starting position. Repeat 12 – 15 times before you switch to another side.

Single Leg Dead Lift

8.Pile Squat to Calf Raise

Stand straight; the distance between your feet should be more than hip width. Your toes should slightly turn out Bend your knees into a squat position. Hold this position for a while; do not raise your hips. Lift your heels and then press them back 10 – 12 times. Come back to the starting standing position. This completes one repetition.

Pile Squat to Calf Raise

9.Squat to Sumo

Start in a squat position, your knees should be above your ankles and toes should be pointing forward. Pulse in this position, challenge yourself by pressing into your heels. Come back to the starting position to complete one repetition.

Squat to Sumo

To sustain a perfect butt, you should repeat each exercise for 45 seconds, in the same order. You should also repeat these sets up to three to four times.

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Migraine deals with the severe headaches that might lead to dizziness and vomiting in severe cases. It causes an unbearable pain the head that is confined to one side of the head. Apart from vomiting, it also leads to blind spots, increased sensitivity to light, tingling in arms and legs and nausea.

10 Top Home Remedies For Curing Migraine

Signs like irritability, stiff neck, constipation and frequent yawning causes a migraine attack. Though there is no such known cure for treating migraine but some home remedies might be useful in causing the pain to subside a bit.

Migraine leads to stiffness in neck and headache too

1# Cayenne Pepper

This helps in stimulating blood circulation and improves blood flow as well. It has capsaicin which works as a natural painkiller. Mix one and a half tsp of cayenne pepper in a cup of warm water and add some lemon juice to it and honey to improve the taste. Drink this mixture twice in a day for relief from headache.

It improves the blood flow and stimulates blood circulation as well

cayenne pepper

2# Ice Pack

Ice pack gives a numbing effect that cures the pain caused by migraine. Wrap few ice cubes in a cotton cloth or towel and place it on your temples, forehead and at the back of your neck fro 10 to 15 minutes. For better results, you can add few drops of essential oils like lavender or peppermint to the water for the compress.

3# Apple Cider Vinegar

Apple cider vinegar helps in reducing the pain caused by migraine and it has numerous other benefits as well. Just add tbsp of apple cider vinegar to a glass of water and then add 1 tbsp of honey. Mix them well and then drink this daily to cure the pain of migraine.

Daily intake of apple cider vinegar helps in curing migraine

Apple Cider Vinegar

4# Ginger

Ginger has the capability to block prostaglandins which promotes muscle contractions and regulates inflammation in the blood cells to cause migraine. Drink ginger tea few times in a day to get rid of headache. Also chew on a piece of raw ginger which will help in relieving from the symptoms of nausea and vomiting caused by migraine.

5# Cinnamon

Cinnamon helps in treating migraine pain effectively

Cinnamon

Cinnamon is a wonder spice that helps in treating headache in an effective way. Take some cinnamon sticks and put them in a grinder. Now grind them into a powder and add some water to make a thick paste. Apply it on your forehead and temples and lie down silently for 30 minutes. Wash it off wit lukewarm water and then you will feel the ease in the pain of migraine.

6# Cloves

Cloves has cooling and pain-relieving effect which helps in curing the throbbing headache. Crush a few cloves gently and place them in a handkerchief or in a sachet. Now keep this handkerchief near you and keep inhaling its smell whenever you feel headache. You can also add 2 drops of clove oil into a tablespoon of coconut oil and sea salt. Gently massage your temples and forehead with this mixture to relieve headache.

7# Basil Leaves

Basil is a very strong herb that relieves headache and has many medicinal qualities as well. Take 3-4 basil leaves and place them in a cup of boiling water. Let it simmer and add 1 tsp honey to this mixture. Now sip this tea slowly twice or thrice in a day till you get relief from the pain. You can also add basil leaves in a boiling water and inhale that steam by placing this water in a pot.

Holy Basil leaves

8# Eat Nuts

Eat some almonds when you feel headache instead of popping the pills. Almonds have salicin so it acts as a natural pain reliever. You can also try and eat some wholesome nuts to get rid of migraine headache.You must eat the nuts when the pain start to set in so that nuts can supress the pain in a useful way.

9# Do Yoga and Exercises

Some mild neck exercises and yoga will also helps in preventing headache caused by migraine. Just stay away from the stress and stressful environment as well. Keep yourself and your surroundings happy and peaceful. Do some yoga to keep yourself away from headache and neck pain. Breathe well by breathing in and filling up your lungs and then exhale after waiting for few seconds. Drop your shoulders for 5 minutes and relieve them from pain and stress.

Do mild exercises and yoga to treat migraine naturally

Do Yoga and Exercises

10# Drink Lots of Water

Stay away from caffeinated drinks and sodas, do not drink too much coffee and tea. Also keep yourself away from carbonated drinks. As soon as you experience the pain then start drinking a tall glass of water. With proper water content in the body the pain of migraine will ease off and body will remain well hydrated.

Stay away from caffeine and drink lot of water to treat migraine

Have plenty of water to Live a Healthier Life

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Kidney is a crucial organ in our body. It helps to pump out the wastes from blood through the urine. If you want to improve your kidneys health and reducing risk of kidney diseases, here are some simple tips to protect your kidney health. Have a look!

Protect Kidney Health

It’s Very Crucial To Take Right Food At Right Time

It’s very important to take right food to gain energy and stay away from diseases. Then only you can improve your health. If you ate the right food, fatty substances in the blood and blood pressure levels will become in healthy condition. Include your diet with fresh fruits, vegetables and whole grains. As well as stay away from food which are more in saturated fatty acids and salt. Taking food at right time is also one of the crucial factors to improve your health.

8 Ways To Protect Your Kidney Health

Don’t Hold Your Pee

If you’re hurry about your pee, then relieve it right way rather than holding it long. It’s not good for your bladder when you holding it long. If you hold it, the pressure will be increased in urethra that stores the all wastage in bladder long time and disturbs the function of it.

Don’t Hold Your Pee

Stay Away From Alcohol

Excessive consumption of alcohol will definitely impact your health in very bad condition, especially kidneys. This bad practice increases the levels of blood pressure and fat substances in your body. If you want to drink, it’s better to take very limited levels as per your kidney health. It is suggested that men can consume two glasses of alcohol and women can consume one glass.

Stay Away From Alcohol

Keep Your Body Hydrated

Drink as much as water every day. Water can only wash out the toxins from kidneys. In addition, it keeps the health of kidneys by saving the size and quality of blood in your body. It is suggested that one must consume minimum 8 glasses of water every day. Don’t forget it anyway.

Keep Your Body Hydrated

Take Enough Phosphorous

Our body needs 800 to 1200 mg of phosphorous each day. If you intake more than given amount, it may causes potentially severe conditions such as hardening of tissues, bone and heart disorders. Moreover, this may affect kidney function as it doesn’t work well. Most foods like carbonated soft drinks and processed foods are high in phosphorous. So, avoid these foods for your wellness.

Take Enough Phosphorous

Daily Exercises

We know that exercises will improve our health most part. As well as it is applicable for the kidneys. Daily exercises can not only maintain healthy blood pressure levels but also resists acute kidney diseases. So, start your workout routines for your complete body health.

Daily Exercises

Green Juice

Toxic substances can be removed from the body in a clinical procedure, especially in kidneys. This process is called “Detoxification”. Green foods, lemon-honey water and other green supplements are good for detoxification.

Green Juice

Kidney-supportive Foods

Now let you know kidney-supportive foods, such as watermelon, Olive oil, Cranberries, Onions, Blueberries, Garlic, Strawberries, Peppers, Apples, Cauliflower and Cauliflower. You can take these foods as much as you want.
Keep your kidney wellness with these 8 tips.

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You will hear people say that happiness does not lie in things, money and outer world but it is right there in yourself. There is an absolute reason behind this i.e. the hormones, and if we call precisely, these are happy hormones. Human brain releases special chemicals that give the sensations of joy and happiness. These are the best moderators for swinging mood of yours. So, let’s have a look on them and how these work.

1. The Pain Reliever- Endorphins

Generally known to kill pain, endorphins make you feel good and reduce anxiety and stress level. It is efficient in its own way to decrease your sensitivity towards pain by blocking it. Usually known by everyone that anaerobic exercises (short intense ones in which oxygen demand goes beyond its availability) help brain to release more endorphins, it gives extra favor by making us go even after the reduction of oxygen in our body. It can be astonishing to know but eating spicy foods can also trigger endorphins.

The Pain Reliever- Endorphins

The receptors on tongue when come in contact with spices, give signals same as pain to brain and as a result, endorphins are released. There is another surprising trick to increase its secretion – by sniffing aromas like of lavender and vanilla. Just be aware to consume spices moderately to avoid problems related to digestion.

2. The Love Hormone- Oxytocin

Also known as cuddle or hug hormone, oxytocin is attributed to give you pleasure and happiness. It has anti-anxiety property. It is dominantly secreted during child birth and sexual activities but researches showed that it affects the areas of brains that deal with emotional, social and psychological affairs. Relaxation of mind, high capability to aid trust issues and psychological potential are ensured by this. Oxytocin is also a neuromodulator which seems to be healing for several mental illnesses like autism, social phobia and psychiatric disorders. It works in favor of women better than men.

The Love Hormone- Oxytocin

Hypothalamus in brain instantly secretes oxytocin when you get massage or affectionate touch and that is the reason why it is being named as hug or cuddle hormone. So for elevating oxytocin levels in your body, spend quality time with your loved ones.

3. Ultimate Happiness-givers: Serotonin and Dopamine

Serotonin-“the happiness hormone”, is a neurotransmitter which regulates mood and combats depression very well. It gives you inner satisfaction and leave you feeling good. It is released during aerobic exercises (low-intensity workouts). Vitamin-D obtained from sunlight also triggers serotonin. Carbohydrates-rich diet which includes eggs, salmon, pineapple, nuts, cheese, etc. and happy thoughts like good memories are also capable to encourage the secretion of serotonin. On the other hand, dopamine is exactly antagonist to serotonin. It gives you motivation to lead you towards your goal.

Ultimate Happiness-givers: Serotonin and Dopamine

Dopamine makes you focused, mentally alert and concentrated to work hard. You can achieve optimistic life through dopamine. Setting small goals triggers dopamine. Goals in exercises is the best way to do it , as it is mentioned earlier, it works opposite to serotonin, it gives pleasure after completing the goals while serotonin during the goal fulfillment. Consuming protein rich food is also a way to release dopamine even more.

4. The Mighty- Progesterone and Estrogen

These two hormones are functional more in women. Progesterone and estrogen give you good sleep, take you away from frustration and steady your mood swings. Levels of these hormones start to deplete before the menopause in women. Unhealthy food habits and smoking also cause this. Imbalances in these hormones lead you to negativity and bad mood. Estrogen works additionally by forming the happiness hormone i.e. serotonin. Indulging in stress management, yoga, meditation and other holistic activities can reduce the levels of stress hormones and elevate the amount of both of them in body. Cortisol, a stress hormone, alters the secretion and function of estrogen, so it is best to get rid of it. A good soothing and warm bath is also a way to gear up the estrogen levels. Progesterone is balanced by eating well and avoiding saturated fat, sugar as well as stress.

The Mighty- Progesterone and Estrogen

Hormones play very crucial role in building up of personality, whether it is psychological aspect or social and behavioral aspects. These control and regulate emotions. There are some other activities too by which you can achieve the results from these above mentioned hormones.

Like listening to melodious music, having a playful time with your pet, morning walk, inhaling the fragrance of a flower, breath related exercises like pranayama, rain and whatsoever which give you instant happiness. Nature has gives us so many sources of joy and happiness in the form of mountains, trees, flowers, rivers but our body is the best one in all of them by incorporated it with these hormones. Therefore, it can be said that happiness lies in oneself only.

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Lordosis or swayback may be defined as a condition where there is an excessive inner curvature of the spine in the lower back. A Little display of lordosis is common in human beings. It is formed as a result of the shape of individual vertebrae, which finally makes up the spine. It is very mild and helps in proper functioning of the spine, but when this condition increases, it becomes a matter of concern and needs immediate attention. The spine usually curves at, upper back, neck, and lower back. This helps to absorb the shock. It also supports our head. But when this natural arch in the lumbar region, increases than normal it causes excess pressure and pain.

What is Lordosis or Swayback

Lordosis causes a visible arch in the lumbar region. The lower back of such people forms a “C” shape. On the other hand, their buttocks and stomach sticks out.

When such person lies on a hard surface on their back, They can easily slide their hands between lower back and hard surfaces. Also, they have some extra space between their low back and their hand.

Lies on a hard surface

What are the Causes of Lordosis

Lordosis may appear during childhood without knowing etiology. This condition is known as benign juvenile lordosis. However, it may also affect individuals at others age.

Causes of lordosis are as follows:

• Poor posture and obesity
• Kyphosis
• Osteoporosis
• Lower crossed syndrome and muscular dystrophies,
• Spondylolisthesis and discitis,
• Dwarfism and other genetic causes. What are the symptoms of lordosis

What are the Symptoms of Lordosis:

Except increased cervical curvature many patients suffering from lordosis may not show any kind of symptoms. But in some cases, a few symptoms may appear such as pain in the back, which may radiate to legs, muscular spasm, numbness, and tingling. In a rare case, there may be bowel and bladder difficulties.

What are the Investigations Done in the Case of Lordosis:

Investigations may include X-ray of the spine, CT Scan, MRI of the spine, and bone scans. Other tests may be done to rule out the possible causes and disorders that cause swaying back.

Your doctor may also perform a physical exam. He may ask the patient to bend forward, then bend to the side, and may ask to lie flat on a hard surface. This will help him to examine the spine in different positions. In case the lordotic curve of the patient is flexible (that is the curve reverses itself on bending forward) it is not a matter of concern. But in the case curve cannot be moved treatment is required.

What is the Treatment of Lordosis:

If the case lordosis is very mild, no treatment is required. But if it is causing discomfort, then physical therapy program is suggested where exercises are done, after consulting a physiotherapist. This strengthens the core muscles and increases the motion range. Yoga is also found to be helpful in this context.

Few medications suggested includes NSAIDs and pain killers. They decrease the pain and swelling.
In the case of juvenile lordosis, braces are worn. This prevents further damage to the body.

In a few severe cases, surgery is advised. Here with the help of rod, screw and hooks the spine is to some extent straightened. Also, bone grafting is done. This promotes new bone growth and helps the spine to stabilize.
In obese people, weight loss programs are suggested.

What are the Exercises to Improve the Symptoms of Lordosis:

1. Stretches: It includes two types of stretch. They are hip flexor stretch and lowers back stretch.
   Hip flexor stretch – In this stretch you have to place one of your knees on the floor. Remember to push your hips forward slowly while keeping your back straight. You will not feel a stretch. Try to hold this stretch for 30 seconds. Repeat this exercise 5 times in a row. Then repeat with another knee on the floor. Practice this 3 times a day.
   

   Hip flexor stretch

   
   Lower back stretch- For this Lie on the floor on the back. Keep your knees flexed. Now pull your knees towards the abdomen. You will feel the stretch. Hold this stretch for 30 seconds. Revert to starting position and relax for a minute. Repeat this 5 times in a row. Repeat this exercise 3 times a day.
   

   Lower back stretch

2. Abdominal crunch. First, start with simple abdominal crunch and after someday switch on to the difficult twisting crunch.Simple abdominal crunch- Lie on the floor on your back and keep your knees flexed. Now to place your hands back on the sides of your head. Now raise your head and the shoulders. You will feel the stomach muscles worked out. Now give a minute rest. Repeat this 3 times in a row. Practice this daily 2 times.
   

   Simple abdominal crunch

   Twisting abdominal crunch- Lie on the floor on your back and keep your knees flexed. Now, by keeping your hands on the sides of your head raise your head and the shoulders. Try to turn your upper body so that the right elbow touches the left knee. Now return back to the starting position and give a break. Repeat the same by alternating the sides. Repeat the whole exercise 3 times in a row. Practice 2 times daily. Try to increase the sets to 20 slowly.
   

   Twisting abdominal crunch-

It is always better to once consult your doctor or physiotherapist before trying any of the above-mentioned exercises for lordosis. With a little effort and strong will power lordosis can be treated to some extent.

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Your morning can be messy with that foggy head and bit of laziness to get going. However. It is a fact that your day depends on how you start it. Just like you know, after a tiff with your partner or after a hearing a bad news right after you wake up, you don’t hope the day to go up the graph. Similarly, to have a healthy kick-start for your day would mean a healthy and fresh day ahead of you.

Healthy Ways To Start Your Day

Set a Routine

Everything needs some preparation to work out flawlessly, similarly your day could be prepared before hand as a routine including all tasks you need to accomplish on a particular day. This could be done the night before or after you wake up. Either ways, the aim is to have a clear idea of a schedule of activities without any overlap. This will also clear you mind and therefore keep you calm.

Healthy Ways To Start Day

Every person is different and hence each one of you may need different ways to feel healthy and happy. However you could keep trying on different ways until you fit the right fit, Just like a trial and error method!

Waking Up at the Same Time

It is suggested that you go to bed and wake up at the same time every day. A consistent sleeping habit would let you stay healthy and stress-free. You may adjust and set your time according to your daily activities. Give yourself plenty of time so that you do not have to rush things in between wake up time and bed time.

Waking up at the same time

Introduce Yourself Gently to the Morning

Do not wake up like something struck you in middle of your sleep. It is always suggested to wake up gently. Do not set stressing squeaky, jarring and loud alarms to wake you up. Soothing alarms may not “alarm” you much but are considered better.

It is also said that snoozing not a great option. The extra time it provides you does not help, but harms you with disrupted sleep.

Stretch and Warm Up

Stretch for few minutes after you wake up. Many already have a habit of stretching once they are up, but if you do not have such a habit, it is good to start now. Even stretching for a minimum of 30 seconds could help you enjoy a healthy morning by energising your body.

Stretch and warm up

Yoga and exercise are also well recommended to begin your day on a healthy note . May be due to busy mornings, you may leave the exercise for evening but morning hours of exercise or yoga are always best to begin a healthy day. It helps to boost your blood circulation and also to warm up your body.

Start your Day on a Positive Note

Waking up with a smile is the least to start with but can make a huge difference. Most of you have the habit of reading the newspaper or a watching the news. But the news has nothing but disappointing stories to show.

Therefore is better to skip the news and indulge in something positive like reading a happy story or writing down a happy memory or listening to some good music or prayerful chants. This will help your day pass happily and healthily.

Breathing exercises of yoga or prayers are good to start your day with. Also spend some time with your family members. You may not get detailed time to sit and chat or have breakfast with them in today’s hectic lifestyle but a hug or smile would hardly take any time, It will give you so much positivity and inner peace that you will feel emotionally recharged for the day.

Take a Shower

Those cold, cosy morning may not make you wish for a good shower but taking a nice shower in the morning will keep you fresh and healthy for the day. It keeps you fresh cool and also free of germs and therefore healthy.

Begin with a Healthy Breakfast

The diet you consume effects your health and lifestyle. Eat breakfast like a king, lunch like a prince and dinner like a pauper. This quote by Adelle Davis seems to show the diet chart for a healthy lifestyle. However, do not take the quote in its literal sense. Breakfast like a king does not really mean to have a sumptuous breakfast. You are suggested to begin your day with a healthy, balanced diet food which could include some fresh fruit juice or tea or milk , fruits and something light to go with it. Avoid heavy foods like eggs, cheese, bacon etc.

Begin with a healthy breakfast

If getting ready for work does not give you much time , make yourself a healthy wrap or a fruity and delicious smoothie with some yogurt for you to enjoy on your way to work.

Do not leave out water. Drink enough water to keep you fresh and hydrated throughout the day, in fact, it is recommended to drink just plain water instead of tea or juice.

Following these ways, you can begin your in a healthy way every day. And a day begin well will be spent well. As said above, try and test different routine to be able to find one that suits your lifestyle and body.

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Healthy and glowing skin is the first thing to be noticed by people when they admire you. Radiant skin is not just a treat to the eyes of others but it also builds up your self-confidence. Skin is the largest organ of our body, so, like other organs, it should also be nurtured and nourished. Presently, it can be difficult and tiresome to do so because of pollution, bad eating and sleeping habits and stressful environment. However, there is still a natural way to have flawless and healthy skin with no side effects at all. That is called Yoga- A holistic way to get glowing skin.

Bhastrika Pranayama

Yoga is an ancient natural technique to prevent as well as treat ailments. No more expensive spa treatments or cosmetics are needed to flaunt your attention grabbing skin. Yoga cleanses and detoxifies your skin from inside. It ensures necessary blood circulation to your skin. The more it gets blood from beneath, the more it will radiate from outside. Yoga works on the root causes behind dull, spotted and wrinkled skin. Accordingly, let us know about them first.

Yoga and Meditation For Glowing Skin

Causes of Skin Problems

• Excessive intake of junk food, fried food, alcohol, drugs, inappropriate eating habits, smoking, stress- all these can result in premature aging of skin.
• Immoderate sleep and unhealthy lifestyle lead to improper digestion which in turn leaves adverse effects on skin.
• The most common skin problem is acne. It can be caused because of many reasons including hormonal imbalances.
• Harmful radiations from sun can also be hazardous to your skin.

Here are some promising yoga postures which give you beautiful and youthful skin. It should be noted that all yoga postures are done with an empty stomach except Vajrasana. There is an another rule for performing yogic poses i.e. always exhale during forward-bending positions and vice-versa.

1. Say ‘get out’ to sweat with Surya Namaskar

   Surya Namaskar or Sun Salutation is a set of 12 yogic poses. Generally, it is done in morning or evening facing towards or opposite to the Sun. It improves blood circulation resulting in glowing skin and clear complexion. Italso tones the skin muscles to avoid wrinkles.

   

   Yoga and Meditation For Glowing Skin

2. Go with Sarvangasana-

   The Queen of Yoga poses Shoulder stand or Sarvangasana reverses the blood flow from toe to head so that facial skin and muscles get right amount of blood. Clear, spotless skin and toned muscles are some of the results of it. You don’t need to put make-up on your cheeks if you do this pose as it gives rosy glow to your skin too.

   

   Sarvangasana

3. The O₂ supplier- Uttanasana

   A forward-bending pose which directs the flow of blood toward face. It supplies enough amount of oxygen to skin cells to make them radiant. It also helps in skin renewal by providing essential nutrients to the skin.

4. Glow by The Fish Pose
   Matsyasana is a pose which will make you like a fish. It works on glands like pituitary, pineal and thyroid by moderating their functions and secretions, as an outcome, your skin becomes healthy. A stretching exercise for the muscles of your face.
   

   The Fish Pose

5. Stretching through Trikonasana

   The Triangle Pose is a perfect asana for the rejuvenation of skin by opening up the lungs, chest and heart to supply more oxygen to the skin. It is a good stretching exercise for the other parts of your body too.

6. The Snake Pose

   Bhujangasana is a stress-relieving and refreshing yogic posture. As it a chest opener, it provides large amount of oxygen to the skin and detoxifies it by removing accumulated toxins. A stress-free and relaxing life will always reward you with an extra glow on your skin.

   

   The Snake Pose

Pranayama and Meditation to fulfill glowing skin regime

Pranayama is also a type of yoga which is based on the regulation of breathing. Breath itself, can give you beautiful skin. Some of its examples are Kapal Bhati, Bhastrika Pranayama, Naadi-Shodhana. All these give you gorgeous glow from outside and healthy, toxin-free skin from inside. Stress level and fatigue get decreased if these are followed appropriately and regularly. Sleeping habits are also improved due to this. Kapal Bhati and Bhastrika are effective in detoxification by forceful exhalation process. On the contrary, Naadi-Shodhana pranayam is a slow and balancing breathing process by closing one nostril at a time.

Kapal Bhati

Meditation is nothing but sitting, doing nothing. Can ‘doing nothing’ achieve glowing skin? Yes, it can. Mediation eliminates negative emotions, slows down the aging process, treats mood swings and increases self-confidence. Therefore, in every way, it works in the favor of your skin. It adds the most beautiful jewel to your face i.e. the smile. Meditation is the natural concealer for your face which you can use as much as you like.

Meditation

These are the techniques which can add radiance to your skin just not for 2-3 days or months. It will make your skin beautiful and add glow which will last throughout your life.

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Alzheimer’s also known as senile dementia is a progressive mental disease that gradually destroys memory and also deteriorates other brain functions. It is a common disease that effect more than 10 million people every year.

This is a common type of neurodegenerative dementia where there is the death of brain cells.

What is Alzheimer’s: Symptoms, Risk Factors, Prevention and Diet

Following are the symptoms of Alzheimers’s:

1.  Repeating statements and questions.
2.  Forgetting dates, appointments even conversation and names.
3.  Misplacing possessions and looking for them at illogical locations.
4. Unable to express feelings or define objects.
5.  Difficulty in concentration, reasoning and thinking.
6.  Unable to manage different tasks at a time.
7.  Difficulty in managing finance.
8.  Getting lost even in familiar places.
9. Unable to recognize familiar faces.
10. Difficulty in taking decisions.
11. With advance stage people even forget their name and how to perform routine tasks like brushing, bathing, going to the toilet or dressing.

12. Depression, social withdrawal, irritation, aggression, delusion and mood swings.

alzheimers

Risk Factor for Alzheimer’s:

1. Age- This is the greatest risk factor as the rate of Alziemers increases after 60 years. However, Alzheimer’s can begin at 30’s.
2. Family history- This is the second biggest risk factor for Alzheimer’s.
3. Chronic diseases like diabetes, blood pressure, high cholesterol.
4. History of trauma.
5. Sleep apnea and other sleeping disorders.

As Alzheimer’s progresses, a patient’s ability to recognize food decreases, he/she losses sense of smell and taste, and all these factors results in loss of appetite. In the absence of proper nutrition health of the patient suffers and results in weight loss and other behavioral problems.

It is very important for the Alzheimers patient to eat a complete and balanced diet to boost overall health and immunity.

Risk Factor for Alzheimer’s

Points to keep in Mind while Planning Diets for Alzheimer’s:

1. Variety- Add variety and color to the food. Include vegetables, fruits and wholegrains to the meal.
2. Add low-fat food and exclude saturated fats such as butter, ghee, meat, lard etc and cholesterol-rich foods.
3. Eat whole grains.
4. Lean protein food is the preferred source of protein.
5. Processed foods and refined sugars should be cut down.
6. Low intake of sodium and salt.

Tips that can help in Planning a Meal for an Alzheimer’s Patient:

1. Try to serve a meal in surroundings free from distractions such as television, radio etc.
2. Avoid dishes that are patterned, use light colors, preferably white dishes for colorful foods and dark color dish for white or light color foods.
3. To avoid much confusion table setting should be simple.
4. Check the temperature of the food before serving it as an Alzheimer’s patient is unable to analyze or describe if the serving is too hot.
5. Serve one food at a time.
6. A person with Alzheimer may take an hour or longer to finish the meal.

7. Many a time patient forgets even after having meal so if they ask for meal give something light to eat like biscuits or shakes.

In beginning Alzheimer’s appear as simple forgetfulness, but gradually it deteriorates speech and coordination making life miserable. Your doctor may prescribe few medicines such as Cholinesterase inhibitors, antidepressants, and anti-anxiety medicines to help the patient with the memory behavioral symptoms and other cognitive symptoms but there is no proper treatment of Alzheimer’s.

To some Extent a Healthy Lifestyle and Proper Selection of Foods may Prevent the onset of Alzheimer’s.

Following lifestyle modification may reduce the risk of Alzheimer’s:

1. Regular exercises- Exercise daily for about 30 minutes. Exercise releases Endorphin hormone that is a feel good hormone and stimulates the brain and slows the deterioration process.
   

   Regular exercises

   
   Mental stimulation- Try to indulge youself in activities that keep your brain active for example:
   – Reading a newspaper or a book.
   – Indulge yourself in creative activities like dancing, painting, music. You can also start learning a new language or to play a musical instrument.
   -Try to solve sudoku, puzzles, riddles, card, word games and other brain teasers. These mental workouts enhance the capacity of the brain to keep cognitive associations.
2. Proper sleeping habit- Maintain a sleep routine. Take a nap during the day to recharge yourself. Relax before sleeping by reading a book, having a bath, or doing some light stretching exercises. Do not watch television or computers before sleeping
3. Manage stress- Practice yoga and breathing exercises to relieve stress. Have a massage or soothing bath. Give priority to your happiness and get time for things that make you happy like going for a long drive, playing with your kids or playing music. Laughing is best to exercise to eliminate stress.
4. Diet- What you eat affects you all over health. To keep your brain healthy add foods that are good for the brain in your meals.
   

   Foods that prevent Alzheimer’s

5. Foods that Prevent Alzheimer’s are as Follows:
   – Foods rich in Omega-3 fatty acids- Include walnut, almond, fish, seafood, flax seeds,olive oil in your diet. These foods are rich in Omega-3 fatty acids and DHA that fights inflammation and is needed for development of the brain.
   – Foods rich in vitamin C, E, and A- citrus fruits, vegetables, red pepper, broccoli are rich in vitamin C, Whole grains, fish, almond and olive oil is rich in vitamin E. Yellow and red fruits and vegetables such as mango, tomato, papaya, orange, carrot contain Vitamin A. These 3 vitamins fight against free radicals and prevents the brain from damage.
   – Food rich in Flavonoids such as grape, Brussels, spinach, apple, blueberries, sprouts, cabbage, garlic, etc. Flavonoids is antioxidant and reduce the risk of Alzheimers.
   – Foods rich in folates, such as green leafy vegetables and food rich in vitamin B6 and vitamin B12 for example egg, meat, fish, dairy products keeps the level of homocysteine under check that may impair the functions of the brain.

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