How And When Do You Start Doing Sports?

As soon as you can. Atpostpartum, our body is at greater risk of suffering a small thrombus. This is because we need the blood to clot our inner uterus effectively, to avoid significant bleeding. The problem is that this greater ease of blood clotting can cause clots or thrombi if we don’t move.

If you had a vaginal delivery and indeed did not need epidural analgesia, you will be able to get up immediately, clean yourself and walk.

If you needed epidural analgesia or had a Caesarean section, you’ll have to wait a little longer. In any case, when they give you the go-ahead and allow you to get up, do so.

Start with short walks around your room and circulatory exercises with your feet or hands. Get moving, don’t sit or lie all day.

As soon as you are discharged, try to start giving short walks down the street. Both the baby and you will benefit from taking the air; indeed, there is a green area or park where you can go for a quiet walk.

At first, you will see that you are exhausted, and you can barely walk a few minutes at a slow pace, little by little, the walk will be longer and faster.

You will have a visit with the midwife in the first week postpartum. She will tell you if it is time to start over with the pelvic floor exercises.

Can You Exercise During Quarantine?

Preferably not. It is better to let your body recover quietly and not put extra strain on it. Keep in mind that it needs to return to its previous state, and that does not happen until at least a month later. In the case of a cesarean section, that time is longer. Cesarean section is a major surgical procedure, and the tissues have to heal calmly.

The best exercise during quarantine is walking. You will realize the rhythm that your body allows you to follow: listen to him and do not overexert yourself. Indeed the midwife will have instructed you to start with the pelvic floor exercises. For now, it is enough.

How To Choose A Sport In The Puerperium

If you already practised a sport, you can surely resume it now, quarantine. Go slowly, do not demand too much of yourself and do not get discouraged if you see that you do not achieve the results that you previously achieved, give yourself time.

Avoid impact sports or very aggressive or demanding, your body in general and your pelvic floor, in particular, need more time than you think to be able to carry out individual efforts.

If you have not previously practised sports or the sport you practised is not suitable for this stage, we are going to give you some ideas that you should take into account.

Postpartum Exercises

Swimming: Your midwife may recommend that you wait a little longer before returning to the pool, especially if you breastfeed the baby. It will help you feel better. The sensation of floating is delightful, you mobilize a large part of the muscles of your body, take care of your joints, improve posture, and you will strengthen your back and your abdominals without realizing it.

Pilates: The Method Pilates focuses on developing muscles to maintain body balance and give stability and strength to the spine. Practised regularly, it tones muscles, improves elasticity, skill, agility, coordination, and corrects posture, among other benefits.

Yoga: It is an ancient discipline originating from India. It does not only involve physical exercise, with more or less complicated postures, but it also involves crucial mental work. We highlight these benefits:

Relief From Chronic Pain and Reduces Tissue Inflammation.

• Improve concentration by synchronizing movements or “asanas” with breathing, seeking full attention to that moment and isolating yourself from the outside.
• It helps maintain weight, reduces stress and benefits our rest and strengthens the immune system.
• Protects and cares for the back, takes care of our joints, lubricates them, reduces their stiffness.
• Increases energy, stamina, flexibility and balance and, very significantly, strengthens the pelvic floor.

Hypopressive Exercises: This is an exercise routine that is performed in apnea, and that mobilizes deep abdominal muscles, the famous “abdominal girdle”. You will need the guidelines given by a professional for its realization; they are not easy to do without supervision. It reduces the abdominal perimeter, prevent the weakening of the pelvic floor, urinary incontinence, as well as joint and muscle injuries.

Baby or Housework is No Excuse.

Lack of time or not having someone to leave the baby with are not a justification for not doing physical exercise.

In many cases you can perform the exercises with your baby: there are yoga classes for mothers and babies, for example.

Only you can do the sport you need. Think that if you take care of yourself by exercising, you can take better care of your family.

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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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More than half of the population on our planet Earth suffers from stress and depression due to one reason or another. It seems as if stress has become an integral part of our life and we can never get out of its hands.

Stress should be tamed well to keep ourselves healthy and happy

How You Can Manage Stress At Work Easily!

But here are some ways with which you can de-stress your mind while at work or anywhere for that matter. This will prove healthy for your mind and your body by giving you your inner peace and happiness.

1# Stop Worrying In Advance

Many people start their day by thinking about the work that is pending for the day. Shift your thoughts to something else and then give your mind a break from all that needs an accomplishment later. Schedule your priorities of the day and then things will start happening in order for you throughout the day. You will get ample of time to enjoy your time and you will have lot of energy by your side to face another day’s challenge with ease.

2# Think Positive

Think positive and stay away from negative people and their words

Think Positive

It is very difficult to be positive in every situation but you can give it a try to remain positive most of the times. Avoid negative people and their thoughts. Stay away from discouraging words. This will not only bring your stress level down but also increase your productivity and bring you accolades. This will keep your mood fresh and you will remain happy.

3# Sleep Well

Most of the people are glued to gadgets when it is their time to snooze off and this habit leads to less sleep or insomnia. This in turn drastic for the peace of your body and mind and leads to a stressful day ahead. Get 7-8 hours of sleep everyday to keep your mind active and fresh. Avoid late coffee, tea or any such thing that affects your sleep pattern. If you feel sleepy at workplace then take a quick nap of 5-10 minutes and you will be back to your active mode.

A Good Sleep Is Also Required

4# Exercise Everyday

Whether it is a 30 minute brisk walk or exercise, you should always follow this routine to keep your mind healthy. This will bring down your stress level and keep you in a cheerful mood throughout the day. This also increases the blood circulation in the body and help you to reduce the stress from your mind.

5# Yoga

Yoga helps in maintaining the mental balance and keeps mind healthy

Yoga

Pranayama is the best breathing exercise for bringing your stress levels in check. You can also do Anulom Vilom at any given time and place to reduce stress levels instantly. Deep breathing helps in reducing depression, anxiety and prevents heart disease along with boosting the immunity of the body.

6# Recharge Yourself

Take a break from office environment and go on vacations where you can enjoy and relax your mind. Stay away from gadgets when you are on a holiday, do not check any messages or mails as this will help you in calming your mind. Do what you love to do when you are on a vacation and this will give your mind the peace that will make you happy.

7# Meditate Everyday

Take time out from your busy day for meditation as this will help in relaxing your mind and keeps it calm. Meditation is the best exercise to keep your mind in focus and this also keeps you happy most of the times. It also help in improving your concentration power and keeps you healthy from inside.

8# Meet Your Friends

Friends can be your best support to get stress levels down

Meet Your Friends

When you are stressed then your friends can be your best support as you can talk to them openly about the situation that is disturbing you. It is a good idea to meet up your friends after the office and share with them your concerns. They will not only listen to you but provide you a solution along with a hearty laugh and smile. This will help you in coping up with your stress levels.

Reference:

https://www.apa.org/helpcenter/work-stress

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/coping-with-stress/art-20048369

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Burning belly fat is quite a task for each one of us and this takes in lot of effort and stamina. By doing regular yoga we can curb down the belly fat but, by doing certain yoga poses we can get a flat tummy as well.

Half Boat Pose For Burning Belly Fat and Stay Healthy

Half boat pose is very useful for burning tummy fat faster

Half boat pose or Ardh navasana is one such pose that helps in giving you a flat tummy in few weeks. It not only helps in reducing the belly fat but it also helps in reducing the weight. This pose works well on the stomach area and your spine and strengthens the core area for your well-being.

Half boat pose is very useful for burning tummy fat faster

Apart from giving you a flat tummy, this pose also helps in improving digestion and curbs constipation as well. It regularizes your menstrual cycle as well and you will feel less pain during your periods.

Half boat pose for burning tummy fat faster

How To Do Half Boat Pose?

Doing half boat pose is very easy and requires your concentration on your breathing pattern and stamina.

How To Do Half Boat Pose

1. Sit straight on a mat with your legs spread out in front of you.
2. Put your palms down for balancing your body.
3. Bend your knees and pull your torso back gently.
4. Now, lift up your feet to knee height and keep your legs parallel to the floor.
5. Now raise your arms parallel to your feet.
6. Remain in this pose for about 30 seconds.
7. Exhale as you come back to the normal position on the floor.
8. Repeat this pose 10 times everyday or as per your convenience.

Health Benefits Of Doing Half Boat Pose

Half boat pose helps in burning the belly fat and gives freedom from excess weight

Health Benefits Of Doing Half Boat Pose

1. This pose helps in reducing weight and burns belly fat.
2. It helps in strengthening the hip and abdominal muscles.
3. It tones the kidneys and stimulates the thyroid glands.
4. It improves the digestion and prevents constipation.
5. It helps in relieving the stress and regularizes menstrual cycle.
6. It helps in strengthening the spine and improves the balance of the body.

Who Should Avoid This Pose?

1. People suffering from asthma or heart diseases must avoid this pose.
2. People having low BP and are prone to headaches should avoid this pose.
3. People with neck injury should avoid this pose as well.
4. Pregnant women should never try this pose.

Precautions To Be Taken While Doing This Pose

Avoid this pose if you have neck injury

Avoid this pose if you have neck injury

1. Never bend your back while doing this pose and keep it straight.
2. Beginners can hold the thigh with their hands if you are not able to raise your hands at the same time.
3. Always take doctor’s advice before doing this particular pose.
4.  If your menstruation cycle is going on then you should avoid doing this pose.

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Your height never goes unnoticed as it showcases your personality and keeps you confident in front of others. Short height people may suffer from lack of confidence and also face certain behavior changes from others.

Natural Ways To Increase Height

Tall height can be achieved by indulging more and more in physical activities

To achieve a taller height is indeed a genetic phenomena but there are certain natural ways that can give a boost to our height and make us taller in few months.

1# Regular Exercise And Sports

Indulge in regular exercise and make it your daily routine. You can also take a membership of an active sport like swimming, tennis, football or cricket and get involved in it on daily basis so that your whole body gets full exercise and your blood circulation will also remain good. Regular exercise and sport leads to the enhancement in one’s height and good nutrition will take it further for you. With good nutrients, your body will result in healthy growth that will lead to a taller height.

2# Good Sleep

Good sleep is very essential for the growth of the bones and body

If you sleep for 7-8 hours in a day then this is enough for your body to grow well. Human Growth hormone is released naturally in our bodies while we sleep that helps in the growth of our body. Take a warm water bath before going to sleep as it relaxes your body and mind by keeping stress at bay. Stay away from TV and mobile when you are about to sleep and prepare a peaceful environment for yourself while you sleep at night. If you will not sleep for adequate hours then this might lead to an adverse effect on your body that will have a negative impact on your height.

Good sleep is very essential for the growth of the bones and body

3# Yoga

Doing yoga on a regular basis helps in treating any ailment, keeps your body healthy and also leads to increase in your height. It improves the overall fitness of your body and strengthens your muscles as well. Try yoga poses like triangle pose, cobra pose, mountain pose and tree pose. You can also do Surya Namaskar on regular basis to increase your height. Practising yoga is the best method to give your height an instant boost that you will see for yourself once you will indulge in it on regular basis.

4# Improve Posture

Maintain a straight posture while sitting or sleeping

These days sitting for long hours and working on a laptop is indeed the story of every individual. So it will be very good for you to maintain a good posture and keep your back straight and strong to increase your height. Never stoop your shoulders while walking and standing as this creates a negative impact on your height. Sleep on a good back supportive mattress and neck supporting pillow that will keep your spine straight.

Maintain a straight posture while sitting or sleeping

5# Vitamin D

This vitamin helps in triggering the growth hormone and is also good for the growth of teeth and bones. Eat foods rich in vitamin D like cheese, tofu, legumes, lean meat and egg white. Other nutrients like magnesium, calcium, zinc, phosphorus and carbohydrates are good for the growth and development of the bones. Take atleast 6 balanced meals during the day and boost your metabolism for good height.

6# Stay Away From Alcohol And Drugs

Keep yourself away from toxic substances like cigarette, alcohol and drugs as this mars your health and height as well. Also restrict the intake of caffeine as this inhibits the growth of your height and keeps you unhealthy as well. Caffeine also takes away the sleep and keeps the mind awake so it is better to keep yourself away from caffeine so that you get good sleep and gain maximum height.

7# Maintain A Strong Immune System

Build the immunity by eating right kind of food and gain metabolism

If your child falls sick again and again then this means that his immunity power is low. So to increase the immunity power give plenty of vitamin C to your kids which is found in orange, grapes and lemon. Eat whole foods and avoid processed foods at any cost that hampers the growth of your height. Eat fresh vegetables, salad and fruits to get a good increase in your height. Eat diet that is rich in antioxidants and fatty acids that gives a healthy immune system.

Build the immunity by eating right kind of food and gain metabolism

8# Cycling

Regular cycling increases the muscle power and increase your growth that leads to a tall height. It also enhances the balance and coordination in the body. It will take few months for your height to grow and you will become tall for sure. Cycling stretches the muscles in the body and induces the growth process in the body.

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As we age, we develop lot of problems related to joints and nerves due to some shortcomings in our body. One of the most common problem is sciatica that occurs and causes lot of pain in the lower part of the body.

Sciatica pain can be easily cured by effective yoga poses

Instant Relieving Yoga Asanas For Sciatica

Sciatica is nerve that stems out of the spine and runs deep into the buttock while traveling down to the back of the leg. This is known to be the longest nerve in our body. When this nerve is pressed due to any abnormality then blood circulation in that area gets reduced which causes a shooting pain.

It usually occurs due to bad posture and also due to poor blood circulation in the body due to weight gain or obesity. It also arises from spinal disorders like any injury to the lower back and spondylitis. But by doing certain yoga asanas it can be easily cured in an instant way giving you relief from the pain.

5 Instant Yoga Asanas For Relieving Sciatica

1# Pigeon Pose

Also known as Rajakapotasana, this pose helps in releasing all the stress from the back and spine thereby giving instant relief from the sciatica pain. The pain normally occurs when the muscle in the buttock puts a pressure on sciatica nerve and pushes it against the tendons. This causes a shooting pain in the leg. Sit on a plain floor and then place your knees right below your hips. Now, slide your right knee forward and bring right foot in front of the left foot so that your right feet should touch the shin area. Now slide your left leg to the back and straighten your knee. Keep your back straight and raise your neck looking upwards. Now fold your left knee and let your left feet touch your head holding the feet with your hands. Stretch as much as you can comfortably. Remain in this position for a minute and then come back to the normal position. Repeat the same to the other side.

2# Locust Pose

This helps in strengthening the back and boosts blood flow

Locust Pose

Also known as Salabhasana, this pose helps in strengthening the lower back and promotes blood circulation as well. For this asana you need to lie on your abdomen and then place your hands by your side. Inhale and lift your legs and upper body from the ground. Stretch your legs as much as possible and hold this pose for a minute or so. This will release the strain in your spine and give you relief from the shooting pain of sciatica.

3# Bridge Pose

This is also known as Setu Bandhana asana that is very effective in treating sciatica pain. It helps in giving maximum stretch to the lower back muscles and muscles in the buttock as well. It helps in improving the flexibility of the muscles and also regularizes the movement in the lower part of the body. For this pose you need to lie down on your back on the floor. Gently fold your knees and keep your feet apart from each other by giving a firm pressure on the floor. Your arms should rest by the side of your body. Now inhale and lift your torso part gently off the floor. Your shoulder, feet and arms should be firm on the ground to support your body weight. Your chin should touch your chest and remain in this pose for atleast a minute. Now exhale and come back to your normal position. Relax for a minute and then start again by doing this pose for 5-6 times with regular intervals.

4# Reclining Hand To Big Toe Pose

This helps in releasing the tension in the buttocks and gives relief from the pain

Reclining Hand To Big Toe Pose

Known as Supta Padangusthasana in Hindi, this asana is effective in treating the pain that is caused by sciatica. It gives a basic stretch to the hamstring and releases the pain instantly in the lower part of our body. It also helps in opening up the buttocks and releases the stress from the sciatica nerve. It also helps in promoting blood circulation in the lower part of the body which gives relief from the pain. For this asana you need to lie down on your back and stretch out your legs with feet pressing the heels. Now stretch and bring your right foot up in the air with your right hand holding the bog toe of your feet and stretch your left leg ahead along with your left arm. Remain in this position for a minute and then retain back normal position. This will give you relief from pain and tension in the muscles will be released.

5# Cobra Pose

This pose gives strength to the spine and increases blood flow in the lower part of the body

Cobra Pose For Relieving Sciatica

Also commonly known as Bhujangasana in Hindi, this pose helps in strengthening the spine and improves blood circulation in the body as well. For this, you need to lie down flat on your stomach and then place your hands o the side and the toes of your feet touching each other. Move your hands in the front and place your palms on the floor. Now gently pushing your body weight on your palms lift your torso part along with your head off the floor. Arch your neck backwards so that it remains in the comfortable position. Hold this asana for 15-30 seconds and then return to the normal position. Repeat this for 3-4 times everyday as it will strengthen the back and muscles.

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Menopause is a condition which happens when the fertility and menstruation cycle comes to an end. It is a process of the body that occurs in females after a certain age but it brings drastic changes in woman from time to time.

Menopause brings in lot of changes in females along with mood swings

Menopause

Symptoms Of Menopause

Here are some symptoms of menopause that you need to look out for:

1. Hot flashes happens at any given period of time during the day during due to which the face becomes red along with excessive sweating.
2. Irregularity in your period cycle where periods either lasts for 4 days or for 2 days with irregular time period as well.
3. Night sweats happen especially during the night time when you snooze off to bed.
4. Reduction in estrogen levels also leads to menopause.
5. There will be vaginal dryness more than usual and itching as well due to pre-menopause.

Yoga Poses And Menopause

Yoga indeed plays an important role in treating the symptoms of menopause in women so that they can lead a happy and healthy life. Follow the simple asanas given below to get relief from the discomfort caused by menopause:

Effective Yoga Poses That Will Treat Menopause

Standing Forward Bend

Sukhasana helps in reducing the stress and anxiety from the mind

Also known as Sukhasana, this asana helps in reducing the stress and keeps your mind stress free. It also increases blood flow to the mind and helps in focusing on your breathing patterns. For this asana, you need to stand straight on a mat and then keep your feet a width apart. Now bend your upper body forward and then touch your feet with your hands. This will stretch your back and your arms as well. Stay in this position for a minute and then return back to your normal posture.

Standing Forward Bend

Warrior Pose

This pose helps in decreasing the stress that comes with menopause and also increases the blood circulation in the body along with building up strength. For this pose you need to remain in the standing position and then take your left leg back upto 3-4 feet and then bend your right knee. Now slowly raise your arms to shoulder height so that they remain parallel to the ground. Now raise your hands by few inches and then remain in this position for 10 seconds. Repeat this for atleast 5 times and then return back to your normal position.

Side-Angle Pose

Side angle pose helps in increasing the blood circulation and decreases anxiety

Side-Angle Pose

This helps in decreasing the anxiety level and also increases the blood circulation in the body. This pose is somewhat similar to the warrior pose and for this you need to bring your elbow down to your right knee. Now raise your left hand up in the air and stretch it keeping your left feet stretched ahead to the left side. Remain in this pose for 10 seconds and then come back to the normal position.

Chair Pose

This helps in strengthening the muscles and back area as well. This also gives strength to your arms and legs. For this asana, keep your feet together and lift your arms over your head. Now draw your hips back bringing yourself in a sitting position. Stay in this position for a minute and then come back to the normal position. Repeat this asana for 5 times. Everyday to give your anxiety and mood swings a toss for a longer time.

Hero Pose With Raised Arm

This pose helps in giving strength to your spine and thighs along with relief in the symptoms of menopause. For this pose you need to sit in a kneel down position with your buttocks on your heels. Now keep your palms on your thighs and raise your hands towards the ceiling thereby lifting your hips a bit. Stay in this position for a minute and then get back to the normal position and repeat this pose for the five times.

Seated Wide Angle Pose

This pose calms down the brain and strengthens the spine

Seated Wide Angle Pose

This pose helps in calming down the brain and stretches the inside of the legs. It also strengthens the spine and stimulates the abdominal organs as well. For this pose you need to sit on the floor with your legs wide open. Now keep your left hand on the right thigh and stretch your right hand over your head and bend your body to the left side. Stretch as much as you can and then do this to the next side. You need to repeat this 5 times at a stretch on daily basis.

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Insomnia is a very common condition these days starting from young ones to the older people. The main reason behind this is our addiction to TV, mobile and laptop for countless hours. The mind should be calm before we hit the bed.

Yoga leads to peaceful mind and relieves it from anxiety

Yoga leads to peaceful mind and relieves it from anxiety

Insomnia leads to anxiety, depression, diabetes and hypertension as well. A good night’s sleep is must for a healthy body and mind so to keep yourself healthy you need to get 7-8 hours of peaceful sleep everyday.

These Calming Yoga Poses Will Help In Curing Insomnia

There are certain yoga asanas that helps in curing the problem of insomnia and gives you a perfect balance of mind so that you can sleep in peace. Yoga helps in releasing the tension and anxiety in the mind and the body to cure it completely and give yo a relaxed mind.

1# Cow Pose Or Marjariasana

Cow Pose helps in curing indigestion and improves blood circulation in the body

This asana is a combination of 2-3 yoga poses and it helps in regulating the digestion process and improves blood circulation as well. It helps in getting rid of insomnia and also brings in good sleep by relaxing the mind.

Cow Pose Or Marjariasana

For this asana you need to stand on your feet and hands on the ground so that your back forms a table top. Place your hands flat on the floor and right under your shoulders. Now look straight ahead and breathe in by raising your chin upwards. Raise your tailbone and push your navel down by pressing your buttocks. This might give you a tingling sensation in the lower part of your body. Stay in this position for a minute or so and then come back to the normal position. Repeat this 5-6 times everyday and get a good sleep at night as this will relax your mind for sure.

2# Wall Pose Or Viparita Karani

This pose gives instant relaxation to your mind and removes the fatigue from your hips and feet. It also helps in circulating lot of fresh blood to the brain.It also helps in calming the mind and relieves headache as well. For this asana, you need to find a wall and place your feet in an upward position on the wall. Exhale and see that your legs should press against the wall and your back and head should be on the floor in a comfortable position. Now gently lift your body by pressing your legs against the wall and your head and shoulders should be resting on the floor. If you wish you can support your hips and back with the help your hands. Keep your head in a neutral position looking towards the ceiling. Be in this position for atleast 5 minutes and before you sit up roll up to one side and then lift yourself up.

3# Corpse Pose Or Shavasana

Corpse pose helps in relaxing your whole body and keeps it rejuvenated

Corpse Pose Or Shavasana

This pose is very relaxing and it calms your mind in a better way. For this you just have to lie on your back on the floor in the relaxed position leaving your body loose and relaxed and keep your eyes close. Concentrate on your breathing by taking long and deep breaths. This pose not only relaxes your mind but it also relaxes your whole body. Remain in this position for atleast 8-10 minutes so that your entire body remains rejuvenated.

4# Child’s Pose Or Balasana

This asana resembles a child’s position in the mother’s womb and it also helps in relieving all the tension from the mind and the body. For this asana, you need to kneel down on the floor sitting on your legs so that both the toes should touch each other. Now inhale deeply and then bend forward so that your stomach should touch your thighs and your head should touch the floor. Stretch your arms above your head as it touches the floor. Stay in this asana for about a minute and then come back to your normal position. Repeat this asana 4-5 times in a go as it will improve your blood circulation and give you peace of mind.

5# Cobbler Pose Or Baddha Konasana

Cobbler Pose helps in giving a stretch to groin area and back to release stress

This pose helps in giving a good stretch to the groin area and to inner thighs as well. It helps in relaxing the body completely and also relieves you from the fatigue and stress. For this asana you need to sit straight and stretch your legs out. Now bend your knees and join your feet bringing them close to your pelvis. Now hold the big thumbs of your feet with your thumb and first finger of your hand. Stretch as much as you can to bring your feet near to pelvis area. Hold this position for atleast 5 minutes and then come to your comfortable position.

6# Standing Forward Bend Or Uttanasana

This asana helps in giving your back muscles a good stretch and also improves the blood circulation in the body. It also stimulates the nervous system and this stretch helps in rejuvenating the body that further helps in combating insomnia. For this asana, you need to stand straight first and then as you inhale gently bend your body forward going down towards your feet. Leave your body loose as you do this and rest your hands on the ground near your feet as you come downwards. You will feel a stretch in your lower back and yo need to remain in this position for atleast 2 minutes. Now exhale and come back to the standing position. Repeat this 3-4 times everyday to keep your body rejuvenated.

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Do your back bulge around your bra area makes you feel embarrassed in front of your partner. Does it refrain you from wearing your favorite backless dress?

How to Lose Back Fat

The most important reason behind back fats is overweight. Other causes include irregularity in exercising, poor eating habits, Hormonal imbalance, certain diseases, and medications. Back fast may also be a hereditary problem. You must be looking for ways to get rid of it soon. Do not worry anymore and follow the tips given below in this article genuinely.

Easy Tips to Lose Back Fat

1. Bump up the cardio-

Exercising for 30 minutes 5 times in a week is the best way to lose back fat. You do not need to go to the gym and sweat for this. Try simple cardio exercises such as swimming, running, rowing, biking or just jogging. These exercises not only burns the calories but also strengthens the muscles of your back and tones up the body. These exercises also reduce the risk of heart diseases, lowers the level of cholesterol, prevents osteoporosis and improves the function of the heart. Cardio exercises help you to lose fat all over the body and not just in a particular body part.

2. Interval training-

You may also try interval training if you want to burn fat quickly. It is defined as performing high-intensity exercises for 30 seconds to several minutes and then in between there is a bout of low-intensity exercise or no exercise for a minute or two.

One of the examples of interval training is, running vigorously for several minutes and then returning to a comfortable pace. Run at a relaxed pace for about 5 minutes and then speed up your running pace. Run like this for about 15- 2o minutes.

3. High-intensity exercises-

High-intensity exercises may make you breathless and to sweat. It amplifies the benefits of cardio workouts, improves the cardiovascular health and also speeds up your metabolism.

High-intensity exercises

It is better if you do additional 5-minute warm-up or cool-down along with high-intensity interval training.
Adding certain moves to your exercise that sculpt your back, obliques and shoulders are also beneficial. Try some posture improving exercises such as body-balancing back exercises under the proper guidance of your trainer.

4. Yoga-

Yoga is also very beneficial to lose back fat as it strengthens and tones up your sides and back. But practice yoga postures only under the supervision of your yoga teacher.

Yoga

5. Diet to reduce back fat-

Now come to the diet part. Eating right food in the right quantity is very important if you want to lose fat. If you cut down 500 calories per day. Then, along with regular exercise, you can lose almost one pound in a week. This, in turn, will reduce your back fat.

But, this does not mean you should starve because if you fast the metabolic rate of your body decreases and this reduces the burning of the fat. Neither this means that you stop taking carbohydrates in your diet because your brain derives energy from carbohydrates.

It is better you include complex carbohydrates in your diet. Eat whole grains. Try to maintain 1200 calorie diet as it is the minimum calorie requirement of the body to perform a vital function. However, the calorie requirement of a person may vary according to his work, height and weight.

Add variety and colours to your diet. Eat at least three serving of fruits and 3-4 vegetables to your daily diet. Avoid fruit juices as they do not contain fibre, better eat the fruit as a whole. Recommended protein intake depends on your body weight.

Ideally, 1g protein per body weight is supported. So, aim to take 21-28g of protein every day. Some of the most abundant sources of protein are legumes, dairy products, fish, eggs, and poultry. Also, make a habit of drinking about 3 litres of water per day. It is better that instead of having 2-3 large meals, divide it into 5-6 small meals. This will promote metabolism.

The more the rate of metabolism more is the burning of fats. Limit the intake of fatty foods. Shift on to healthy fats to full fill the daily requirement of fats. A few sources of essential fatty acids are walnuts, almonds, flax seeds, olive oil, and eggs.

The healthy amount of fats if you are trying to lose weight and back fat depends on upon the total calorie intake. Do not consume more than 25 to 30 percent of total calories from the fat. Avoid saturated fats, trans-fats, caffeinated drinks, alcohol and refined sugar.

Remember spot reduction never works. To reduce back fat you need to make extra efforts to concentrate on your exercise regime. Also making changes in your diet is very important to get the desired result fast. This will tone up your back and reduce fat all over in a healthy manner.

The post How to Lose Back Fat Naturally | Easy Tips to Lose Back Fat appeared first on Home Health Beauty Tips.

Pregnancy is a woman’s journey of becoming a mother. It is an enriching and exciting period in woman’s life. But, it is also a time where you need to be extra careful and cautious as you are carrying a life in your womb. You need to take care of your diet, sleep and exercise regime to stay mentally and physically healthy. In this article, we will guide you with exercises to practice during pregnancy to ease delivery and keep you and your baby healthy.

Exercises you Should Practice During Pregnancy

Benefits of exercise during pregnancy

Systematic workout while expecting improves your body posture and relieves pregnancy discomforts such as fatigue and backache. It reduces anxiety, stress and prevents depression and gestational diabetes. Regular exercise during pregnancy eases delivery and labor, promotes the embryo development, enhances mood, decreases constipation, decreases chances of C-section, reduces leg swelling, reduces the duration of labor, improves immunity, controls weight gain and also speeds the recovery after delivery.

Hereunder are simple exercises that you can practice during pregnancy

6 Best exercises to practice during pregnancy.

1.Brisk walk

Walking is safest and easiest exercise for mom to be. It has no physical complications and also there is no chance to hurt your knees or ankles. Wear your supportive shoes and get started. You can start walking with the first trimester of pregnancy. This way you will be fit from the beginning to rest for the nine months and even after delivery. Make a habit of walking every day for 30 minutes in evening and morning.

Brisk walk

2.Aerobics

Join some aerobic class during pregnancy. The course will guide you through proper exercises that are safe to be done during pregnancy. Also, you will meet many other pregnant women and will find support. Aerobics ease labor and improves your state of mind.

3. Kegel exercises during pregnancy

Many females complain of urinary incontinence during pregnancy. To get relief try kegel exercise. Kegel exercises strengthen the pelvic floor muscles and also assists stress-free labor.

Kegel exercises during pregnancy

4.Yoga

Every pregnant mother should do prenatal yoga to stay flexible as well as relaxed. Yoga along with deep breathing exercises, increase the oxygen supply to the growing foetus. Likewise, it eases delivery, reduces fatigue and relives other physical issues.

Yoga

5.Stretching exercises

Stretching exercise decrease fatigue and keeps your joints healthy and flexible.

Stretching exercises

6.Weight training

Besides the above exercises, you can also try weight training strictly under the guidance of a professional trainer to tone and strengthen the muscles. This will enhance your muscle strength to carry the baby to full term.

Who should avoid exercise during pregnancy

If a pregnant woman has asthma, heart disease, diabetes or high blood pressure avoid exercises.
Also, avoid exercises if you note bleeding or spotting, experience early contractions than expected, have a Low placenta, have suffered from miscarriages in the past, have threatened pregnancy, weak cervix, have a history of premature birth or experience shortness of breath.
If expecting mother does not have any of the health mentioned above issues then is important that you keep your body moving and exercise regularly.

Basic guidelines before starting exercise

Always prefer a flat and a levelled surface. Rather than exercising in a close room try an open place to have fresh air. Drink lots of water. Wear comfortable and loose clothes, eat something an hour before exercising and never overdo or exhaust yourself.

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Yoga is a natural solution for many problems in the body. If Yoga is done on the regular basis then it gives a healthy lifestyle and great body that is free from diseases. Yoga includes twisting and turning of the body with various muscle stretches that gives our metabolism a boost.

Best Yoga Poses For Curing Thyroid

Yoga helps in Curing Thyroid Effectively on a Faster Rate

The most common problem these days in men and women is of thyroid. Yoga helps in treating thyroid with the help of various asanas and treats it completely without the intervention of any hard medicines.

Let’s take a look at some of the various asanas that helps in curing the problem of thyroid in the body:

Best Yoga Poses that Helps in Curing thyroid:

1# Plough Pose

This asana is popularly known as halasana in Hindi and this exercise give compression to the neck and also stimulates the thyroid gland which helps in treating thyroid on its own. Lie down on your back and slowly lift your legs and torso part on your head and try to stretch it backwards as much as possible. This pose resembles the plough that is why it is known as Halasana. This asana also helps in reducing the stress and fatigue by calming the brain.

2# Fish Pose

Matsyasana lowers the stress levels and calms the mind
This pose is popularly known as Matsyasana as it takes the form of a fish. It stretches the neck and stimulates the thyroid glands. This also heals the needs of thyroid patients and lowers the stress levels. It also gives flexibility to the muscles and joints.

Matsyasana lowers the stress levels and calms the mind

It also helps in treating the mood swings and depression caused by thyroid dysfunction. Sit on the floor with your legs folded and then slowly get down to the floor with your back on the floor. Relax and then start lifting your upper torso along with your face looking at the floor. Keep your head intact on the ground so that your neck gets the support of your head placed on the ground.

3# Cobra Pose

Cobra Pose is popularly known as Bhujangasana in Hindi and it is very helpful in regulating the thyroid glands. This also helps in boosting the circulation of the blood and gives flexibility to upper and middle back. Lie down on your stomach on the floor and then gently lift up your head looking upwards with your upper torso lifted up from the ground as well with your arms and lower part of the body on the floor supporting your body. Hold this position for 30 seconds or more. Repeat this for 5 to 10 times on daily basis to regulate your metabolism and thyroid glands as well.

4# Headstand Pose

This asana is the most useful as it takes care of your whole body. You need to do it very smoothly and slowly. You need to stand on your head with your whole body up in the air. First you need to take the support of a wall to do this asana as it not very easy to do it in one go. Slowly and slowly when you start doing it on daily basis then one day try to do it without any support of anything. This asana acts directly on thyroid glands and balances the metabolic functions as well. This also helps in keeping the mind alert all the time.

5# Shoulder Stand Pose

Shoulder Stand pose helps in lessen down the effect of thyroid
This one is similar to headstand pose, the only difference is that you get the support of your neck and shoulders as well in shoulder stand pose. This is also known as Sarvangasana and this helps in stimulating the thyroid glands and also helps in lessen down the effect of thyroid as well.

Shoulder Stand pose helps in lessen down the effect of thyroid

You need to lie on the floor on your back and start moving your legs and upper torso in the air with your shoulders and head on the floor. This will support your neck and whole body without straining or soring your muscles. Do it very slowly till your legs and upper torso is lifted up and hold this position for atleast 30 seconds. Then come down slowly to your original position and relax. Repeat this 5 times on daily basis for a healthy thyroid in the body.

6# Pranayama

This is also a very effective and popular asana for taking care of many problems in the body. It also helps in making your breathing smooth and regular. It also takes care of the problem of thyroid. Sit cross-legged comfortably on the floor and breathe deeply. You need to exhale deeply quickly by making a sound. Just remember that you have to quickly inhale and exhale forcibly in this exercise. Do this for 10 times in a day to cure the problem of thyroid.

7# Inverted Pose

Lie down on the floor on your back and lift up your legs so that the back of your legs touch the wall. Press your body against the wall and make sure that your head and back are resting on the floor forming a 90 degrees angle. Now lift your hips up on the wall by lifting your back and supporting it with your hands. A curve will be formed in your lower body. Remain in this position for atleast 30 seconds and then slowly come to the normal position by keeping your back on the floor. Repeat this 5 times to keep your thyroid in check.

8# Camel Pose

This helps in curing the stiff muscles of the neck
Ustrasana or camel pose is very beneficial in curing stiff muscles and stimulating thyroid glands by giving stretch to the neck muscles. Make sure you do this asana in the morning on an empty stomach and bowels should be empty. Just start by kneeling on your mat and place your hands on your hips. Now inhale and draw your tailbone forward so that you feel a pull or stretch in your navel.

This helps in curing the stiff muscles of the neck

While doing this slowly arch your back and slide your palms over your feet by keeping the arms straight. Do not keep your neck in the strained position and you pull it upwards too keeping in the easy position. Hold this position for 30 seconds and repeat it for 5 times on daily basis.

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Belly fat is something very stubborn to battle out as it takes long time and effort to get rid of it completely. But, with the help of easy yoga moves belly fat can be tamed and reduced in a better way.

There are Many Yoga Poses to Remove Belly Fat

It is safe and takes up long time but it will definitely help in combating the abdominal fat. Here are some of the effective yoga poses that will help in reducing the belly fat in few weeks. This also helps in full body workout and melts off excess fat from the body.

8 Best Yoga Poses To Reduce Belly Fat

Let’s take a look at some of the belly fat reducing asanas:

1# Board Pose

This asana is a full body workout and it helps in toning the muscles
This pose is a full body workout and helps in toning muscles and abs specially the belly area. Just start with a push up pose and breathe in as you gaze ahead of your hands keeping your spine straight. Remain in this position for 15-30 seconds before coming to resting position. Repeat this pose 5 times with a 15 second break in between.

This asana is a full body workout and it helps in toning the muscles

2# Pavanmukthasan

This is a good pose for soothing lower back pain and it strengthens your hips and thighs as well. Lie on your back with your legs stretched out and arms at your side. Breathe out as you move your knees towards your chest. Hold our knees and pull them closer to your body. Tighten your thighs and apply pressure to your abdominal muscles. Hold the position for 60-90 seconds as you breathe deeply. Breathe out and release the knees and rest your arms by your side.

3# Padahastasana (Forward Bend Pose)

Stand with your feet joined and hands resting at the side of the body. Inhale deeply and lift your hands straight up. Now bend your body forward and slowly bend forward completely touching your feet. Try to touch the floor with your hands. Hold your breath as you tuck your tummy in and wait for 60 seconds. Now exhale and leave your toes and bring your body back to the standing position with your hands resting on the sides of your body. Repeat this asana 10 times to get rid of belly fat and love handles as well.

4# Bow Pose

Bow pose helps in strengthening the abdominal muscles
This pose is ideal for strengthening the core and tightening abdominal muscles. Lie down on your stomach with your legs stretched out and arms by your side. Bend your knees upward and with your arms at the back hold your knees. You will find yourself in a bow pose and now hold this position for 15-30 seconds. Now exhale and come back to the normal position and let your body rest for 15 seconds. Repeat this pose for 5 times to get a flat tummy in few weeks.

Bow pose helps in strengthening the abdominal muscles

5# Chair Pose

Also known as Uthkatasana this strengthens your spine and pulls in the abs. Stand up straight with your hands in the namaskar position. Bend your knees as if you are sitting on a chair and raise your hands above your head. Bend your tummy in as you move deep into this position by bending downwards. Hold this position as long as you can and breathe normally. This should be repeated for 5 times in a day for a flat tummy.

6# Bridge Pose

This melts down the fat around the tummy and waistline
This asana gives you relief from fat around your tummy and waistline and also reduces stiff muscles. It also stretches the abdominal muscles and keeps them toned. Lie on your back and exhale as you push off the floor with your feet. Raise your body upwards so that your back and hips are off the floor keeping your neck down on the floor. Push your hands down on the floor and hold your feet with your hands for the support. Be in this position as long as your body can hold easily. Do not go overboard with this position for long. Repeat this for 5 times in a day.

his melts down the fat around the tummy and waistline

7# Forward Bend Pose

This will strengthen your back and tones your tummy area
Sit in the floor on a mat with your feet lying straight stretched in front of you. Also keep your spine straight as you bend forward to touch your toes. Make sure that your elbows are straight and hands are above your head. Once you touch your toes try to pull them backwards till you feel the stretch in your muscles. Breathe in and tuck your tummy in. Try to remain in this position for 60 to 90 seconds. Now exhale and bring your body upward by relieving your toes from the fingers. Repeat this asana for 10 times daily in a day for a flat tummy.

This will strengthen your back and tones your tummy area

8# Raised Foot Pose

This pose is also known as Uttanpadasana and for this you need to raise your foot up in the air by lying down on your back on the floor. This helps in melting away the fat from the lower abdominal region from hips and thighs. Lie down on the floor and stretch your legs up in the air keeping your hands on the sides. Breathe normally and do not move your hands. Stretch your legs up as much as possible and is easy for you. Hold this position for atleast 30 seconds and slowly bring your legs down back to the initial position. Repeat this asana for 10 times to see its positive effect on your body.

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If your lady is no more interested in having sex with you then instead of thinking about divorce or concluding that she don’t love you any better try to find out the reason. Maybe she is suffering from Female sexual dysfunction. Why don’t you convince her to see a gynecologist or meet a sex counselor?

Female Sexual Dysfunction: Let’s Learn More About It

Those who have never heard the term female sexual dysfunction can read about it in this article. Also, here we have suggested natural ways treat it. So if your lady is not ready to meet a gynecologist or a counselor do not force her and just read this article to her. Maybe this article will help you both save your marriage.

Female Sexual Dysfunction and Home Remedies

What is Female Sexual Dysfunction?

Female sexual dysfunction is a term to describe recurrent and persistent issues related to sex such as decreased desire, pain and unable to achieve orgasm, This may cause stress and strain relationship with the partner. There is no age of female sexual dysfunction and this condition can hit any female or any age. If not managed it may be life long.

What are the Symptoms of Female Sexual Dysfunction?

Symptoms of female sexual dysfunction include decreased sexual desire, pain during or after sex, Inability to achieve orgasm and difficulty in getting aroused or maintain arousal during a sexual act.

Symptoms of Female Sexual Dysfunction

What are the Causes of Female Sexual Dysfunction?

Female sexual dysfunction is more common in females who approach menopause of after having a baby. Females with cardiac issues, diabetes or cancer may also be affected by it. During menopause, the lower level of hormone is most important cause for a low sexual drive. Pain during intercourse is caused due to less elastic and thin vaginal lining.Other causes include depression, anxiety, and stress. Also, having conflicts with the partner may diminish a female sexual desire.

How to Manage Female Sexual Dysfunction

Sexual function in women can be treated well in time you just need the support of your partner and changes in your lifestyle.

Below are Steps to Manage Female Sexual Dysfunction

1.Avoid Stress-

Try yoga, Breathing exercise and meditation to remove stress and anxiety.

Avoid Stress

2.Talk to your Partner-

In the case of any issues or conflict better try to solve it. Also, discuss your likes and dislikes regarding sex.

3. Concentrate on Foreplay-

Yes, Foreplay is always enjoyed by women and it plays an important role in arousing a female. So better give time to foreplay.

Home Remedies to Treat Female Sexual Dysfunction.

1. Maca Root-

It is a well-known home remedy to promote female sexual desire. It also works in the cases where loss of libido is caused due to diseases such as heart diseases or diabetes.

Maca Root-

2.Cayenne Pepper-

Cayenne pepper increases the blood flow and treats female sexual dysfunction.

Cayenne Pepper

3.Ginkgo-

This is a traditional Chinese remedy to treat sexual issues. It is also used to treat depression, respiratory issues, circulatory issues and cognitive impairments.

4.L-Arginine-

Make sure to increase food rich in L-Arginine in your diet. This will increase the flow of blood. Food rich in L-Arginine is dairy, pumpkin seeds, chicken, turkey, and peanuts.

L-Arginine

5.Damiana-

This herb is known as a stimulant, mood enhancer, aphrodisiac and thus treats sexual function in males.

Try any of the above-mentioned home remedies, but do consult your doctor to know the recommended dose for you.

The post Female Sexual Dysfunction: Symptoms, Causes, Manage, Home Remedies appeared first on Home Health Beauty Tips.

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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