How to lose Chest Fat with these 5 Simple Exercises.

Who doesn’t want perfect pecs? But it often seems like a pretty difficult task to lose chest fat. But it is for sure possible. All it needs is hard work, a little patience and the right choices on diet and exercises. It is just as losing fat at other parts of our body. In this article let us see all about chest fat and various exercises needed to reduce it.

How do we lose Chest Fat?

The very first thing to know about losing chest fat is that you cannot just lose your chest fat. The concept of losing fat from just one part of your body is called spot reduction. Various researchers have proved this theory to be false. They found out that spot reduction is a complete myth, and there is no way that one can lose fat from just the belly or chest.

A study conducted on 40 overweight and obese women for 12 weeks found that resistance training of the abdominal area had no effect on belly fat loss.

This just shows that our body doesn’t work that way. It loses the overall body fat rather than of just one body part. Thus, if you follow the diets and exercises of spot reduction, chances are it is going to fail.

So, what else to do now? Aim on losing overall fat, but concentrate more on the chest area. Choose your diet and exercise accordingly. You don’t need to go to a fancy gym or hire a trainer for your workouts. You can actually practice a few exercises at your home to gain your dream body.

So, here are some of the exercises that can help with losing your chest fat:

Push-Ups

Taking push-ups can never go wrong. It’s the classic exercise that you can adopt in your daily routine to build up those pecs. If you find taking push-ups at the beginning difficult, then start with knee push-ups, which are considerably easier. Slowly you can transcend towards the regular ones and can master it.

Push-up is the best exercise which targets your chest and upper body. It strengthens your upper muscles and increases your chest and arm strength. This exercise works the pectoral muscles in your chest and the triceps. These are the muscles in the back of your upper arms.

Here is how you do a push-up:

  1. Get down on your feet and palms, placing your hands slightly wider than your shoulders.
  2. Straighten your arms and legs.
  3. Lower your body until your chest nearly touches the floor.
  4. Pause, then push yourself back up.
  5. Repeat.

Bench Press

The bench press is a compound exercise that involves the pectoralis major of the chest and the deltoid muscles of the shoulder. As a bonus, it also strengthens the triceps of our upper arm. It builds strength as well as encourages the growth of these muscles. 

If you’ve never done a press-up before then you need to focus on doing one quality rep at a time, and gradually building up your strength until you can do ten good reps without stopping.

These are the steps to do a bench press:

  1. Lie flat on your back on a bench.
  2. Grip the bar with hands just wider than shoulder-width apart, so when you’re at the bottom of your move your hands are directly above your elbows. This allows for maximum force generation.
  3. Bring the bar slowly down to your chest as you breathe in.
  4. Push up as you breathe out, gripping the bar hard and watching a spot on the ceiling rather than the bar, so you can ensure it travels the same path every time.

Dumbbell Pullover

The dumbbell pullover is often the favorite of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such, it’s often placed first in mass-building chest workouts

The dumbbell pullover can help increase chest, back, and serratus size and strength, at the same time. By performing this exercise for moderate to higher repetitions, you can increase the stretch placed upon the upper body muscles and provide great stimulus for growth.

These are the steps to do a dumbbell pullover:

  1. Hold a low or medium weight dumbbell above your chest and have your elbows slightly bent.
  2. Slowly lower the dumbbell back over your head all the way down like in the animation above.
  3. Make sure you do this slowly and you feel the stretch.
  4. Go for about 3 sets initially with 10-12 repetitions in one set. Perform this exercise 3 times a week.

Cable Crossover

The cable crossover is an isolation move that will directly target the chest muscles. Bodybuilders often suggest this exercise because it does wonders for the definition of your chest muscles. Typical incline pressing movements place a great deal of stress on your chest area, which makes the muscle fibres around the collarbone hard to workout

These are the steps to do a cable crossover:

  1. Set the handles at both ends of the pulleys at the highest level. 
  2. Stand in the centre of the machine with feet shoulder-width apart. 
  3. Bend your torso forwards slightly, keeping your spine neutral and back straight, and bend your elbows slightly as well, with your wrists facing the floor. 
  4. Keeping your core engaged, pull both handles down and across your body. 
  5. Squeeze your chest muscles in this fully contracted position (the handles don’t have to be touching). 
  6. Slowly reverse to the start position, keeping the bend in your elbows throughout.

Cardio

Runner, Race, Competition, Female

Doing just strength training isn’t sufficient for getting those awesome specs. You need focus on your cardio as well. Cardio helps in burning fat throughout your body, thus not leaving your chest behind. When cardio sheds kilos, it doesn’t care for the part it is shedding. Thus, doing regular cardio keeps you in great shape. You can choose various options for cardio such as:

  • aquatic exercises.
  • zumba
  • running outside at a moderate pace
  • jumping rope
  • biking and trekking

For best results, aim for 20 to 40 minutes of cardio, four times a week.

Which of these exercises is more effective?

An ACE-sponsored study led by Whitnee Schanke, M.S., John P. Porcari, Ph.D., and several researchers from the University of Wisconsin, La Crosse compared 9 of the most common chest exercises.

They wanted to find out how effective each movement was for activating the Pectoralis Major (Largest muscle of the chest). 

These exercises included:

  • Barbell Bench Press
  • Pec Dec Machine
  • Bent-Forward Cable Crossover
  • Chest Press Machine
  • Incline Dumbbell Fly
  • Dips
  • Suspended Push-up
  • Stability Ball Push-up
  • Standard Push-up

These were the best exercises that were found out on the study:

  • The barbell bench press was first and there was no surprise there.
  • The Pec Dec was second, which involves high machinery and you can try it out only at the gym.
  • The cable crossover was the third best exercise.

All of the above exercises do their work very well for our body parts. But when it comes to chest the above three does wonders. But not all the exercises can be done easily. Thus, beginning easy and slowly building up your strength is the secret to losing chest fat.

Conclusion

Losing chest fat is no party treat. Often people begin with the exercise and diet for it, but lose hop halfway. But one must remember that there is no shortcut when it comes to chest fat. It forces us to go through the long way. But the end results are worth it. So, quit procrastinating, and get your workout mode on. 

Work From Home Efficiently: Tips and Tricks

The global pandemic we are facing has bought up many challenges in front us. From washing our hands every now and then, to not being able to meet our friends and family, we are compromising a lot. But there is something that this phase has ensured that we must all do- Work from Home. Some may feel it as a challenge, while others may be loving it. But if not executed properly, this step may have a negative  impact on your work life.

If you actually think about it, working from home can be very efficient. You don’t have to spend time to get ready, you can save your travel time and you can even be at your comfortable home to work even more efficiently. But with every pro, there is a con too. Your kid may start throwing a tantrum, you may not feel productive or there may not be a good connection in your computer. So, it is very necessary to actually plan out your work, just like you do at your regular office.

 So, here are some tips and tricks that you can follow to be effective during these days.

Plan your day, Make a time table:

One of the things about working from home is that you are your own boss. You decide your time. You may do it efficiently or just be unproductive throughout the day. Often we take it for granted and mess up our daily routine. Especially in times like this, when we are even mentally stressed about the situation happening outside. It’s normal to have an improper sleep schedule and work life. But it is more necessary to deal with all the problems now.

 

One simple way is to make a proper time table for your daily routine. Wake up early, include exercises in your day and plan out your day efficiently. Give time for everything, including family, leisure, fun and work. By doing so, you’ll ensure that your mind keeps working all the time and you’ll feel more productive. Not only that you’ll concentrate more on your work as you’ll feel efficient and satisfied.

 

Plan out the next day at night and mentally prepare yourself to complete all the tasks that you have planned to do. This way you’ll reduce your stress and panic about thinking about your work at night. Thus providing you a better sleep at night.

 

Try Creating an At-Home Office

While it might seem like a pretty awesome idea to work by lying down in your couch or bed, this might have a huge negative impact on your productivity. You may easily start feeling sleepy and tired. And did I mention lazy? Cause your bed and your couch are areas, where you chill and rest. It’s natural that if you work from these areas, you won’t get a work vibe.

 

The best option to deal with it is to make a workspace in your house, which is only meant for your office work. Organise it properly, put your desktop/laptop there, arrange the necessary stuff and voila…start working. You don’t have to go all fancy and design the traditional work space. You can if you want to. But it can be as simple as a study table. You can choose any corner in your house and make it your work area. Believe me, when you sit in your work chair, you may actually start to feel as if you are at the office and productivity will kick in for sure.

 Reduce Social Media:

It is not a new fact that social media is usually the actual villain in wasting our time. We often plan to just go through it once, but actually end up watching dog videos for hours. You cannot be blamed for that. This is how social media is designed. Remember, the more you are in it, they are making money. On the other hand, you are losing your valuable time which could have been used for something productive.

 

Take a first step towards social media detoxing, uninstall all the social media apps from your phone and log out from your browsers. If you don’t require your phone for your work, then try avoiding it completely. You may feel distracted and tempted to check those apps, but promise yourself that you’ll only check your phone after your work is done. Decide the time you need to spend on social media beforehand. Have a check on it as well. You may not even realise the amount of time you’re wasting on it.

 

Separate Personal and Professional Life

When working from home, every one of your family members is under one roof. Because of this, often your personal and professional life gets meddled up. Your kid may come and distract you, you may have chores to be done, or be it any personal calls. You need to separate your personal life with your work life, even though it’s a home office. 

 

Inform your family members about your working hours and tell them to not disturb during those hours. Take your work as professionally as you would, when you were in office. Avoid personal calls during office hours. Distribute your time between both worlds, and you’d be good to go.

 

Stay Connected:

One of the main problems with work from home is that you don’t get to meet with your co-workers. While it may cut your time from office gossip, this can also have a negative impact. Your co-workers are the ones who make your office feel like an office. People with the same goal in their lives working towards it. It gives us a sense of togetherness. So, it is very necessary to be in touch with your boss and other co-workers.

Use technology efficiently to get the latest updates about your company. Do online group meetings and skype calls. You may often lose sync with others during such times. Ensure you are on the same page as others. Stay well connected and well aware about your company’s work.

 

Conclusion

 

Difficult times need difficult measures. This pandemic had led many of us to make different life choices, one of them being to be stuck at home. But work never stops. We need to be productive anyways. So, let us do it in the best way possible. Let us make the best of this situation.

Nutrient Deficiencies Caused by PCOS

Polycystic Ovary Syndrome (PCOS) is a hormonal condition whereby there is an excess production of androgens (male sex hormones) in the female reproductive system. The name itself suggests that there is a formation of various fluid-filled cysts into the ovaries.

Usually, the process of ovulation begins when the matured egg is released from the ovary for fertilization by the male sperm while if the egg is not fertilized, it is discharged out of the body during periods. However, minerals and nutrient deficiencies can hinder the ovulation process due to which the ovaries develop small fluid sacs containing high levels of androgens in it.

Vitamins and minerals play an essential part in our healthy balanced diet. Research has proven that constant consumption of dietary fiber, folic acid, vitamins D and C, calcium, and cobalamin can reduce the levels of hormonal imbalance in our body. This can help in managing diseases like obesity, PCOS and insulin resistance in our body.

A study published in the Archives of Women’s Mental Health proves that Vitamin D deficiency is a major factor resulting in showing depressive signs and symptoms of PCOS in women.

Effect of Vitamins on PCOS

vitamins effect n pcos
Hearth shape in the middle of pills or tablets with copy space text area
  • Vitamins are vital dietary supplements that not only help in the overall functioning of the body but also ensure optimal energy levels. For instance, the deficiency of vitamin D has a direct relation with depression levels, insulin resistance, and PCOS.
  • Moreover, Insulin is an important hormone that helps the tissues and cells to use glucose for the energy storing process. But, the resistance of insulin might increase the risk of diabetes, hypertension, and PCOS.
  • Also, high levels of insulin in women can cause more androgen which can lead to acne, pimples, an increase in body hairs, and irregular mensuration. Vitamins such as B (12), D, E, and folate are quite useful in enhancing insulin resistance especially in those who are suffering from metabolic syndrome.

Effect of Minerals on PCOS

mineralsPCOS Nutrients deficiencies minerals

Source- Harvard Health- Harvard University

  • Minerals serve as constituents of enzymes, hormones, and vitamins which combine with the other chemicals or exist singularly. For example, calcium phosphate in bone or free sodium in urine form.
  • Minerals play a crucial role in providing the structural framework to the bones and teeth. Not only this, but they also help in regulating the metabolism to perform the cellular activity. These inorganic substances participate in the biosynthesis of the nutrients.
  • Magnesium, phosphorus, and calcium are the building blocks for our bones and teeth. Potassium, chloride, and sodium maintain fluid balance. Potassium and Calcium ensure muscle contraction and easy transmission of nerve signals.
  • Generally, Vitamin D is necessary for calcium absorption that is essential to decrease the levels of PCOS in women.
  • It was found that women suffering from PCOS have altered levels of cortisol hormone due to excess production of androgens by the ovaries. Nutrient deficiencies in your daily diet will lead to a shortage of the essential vitamins and minerals that will lead to PCOS.

Key Nutrient Deficiencies Caused by PCOS

1.    Zinc

Zinc is a trace mineral that is present in several dietary food items that ensure healthy digestion and absorption process. Not only this, but zinc also plays a major role in the healthy fertilization and regular menstrual cycles in women. Studies have shown that a mixture of magnesium and zinc can lower down the inflammation and growth failure in women.

Nutrient deficiencies of zinc can increase the risk of PCOS, smaller sex glands, and diarrhea. A regular intake of zinc can prevent hair loss, acne, high testosterone, and hirsutism in the women’s body.

Sources of Zinc: black beans, sunflower seeds, turkey, beef, pumpkin seeds, azuki beans, turkey, lamb, bison, and whey protein.

Dosage: The daily recommended level of zinc in women is around 8mg/day. Although, long-term consumption of zinc can affect the copper and iron levels in the body. Zinc picolinate is considered as one of the excellent absorbable forms of zinc. Make sure that you get your nutritional levels checked from your healthcare practitioner.

2.    Folate

Folate is a kind of vitamin B9 that is usually present in a plethora of green leafy fruits and vegetables. It is quite different in its origination from the folic acid. Not only this, but researchers have also found that an intake of 5 grams of folate can significantly enhance your blood pressure, blood glucose levels and the amount of the lipids. Also, it lowers the risk of PCOS in women. Although, nutrient deficiencies of folate in our body can cause anemia, diarrhea, and gastrointestinal diseases.

Sources of Folate: whole wheat products, green leafy vegetables like peas, spinach, broccoli, collard greens, asparagus, cabbage, etc., fruits like oranges and mangoes, soybeans, meat, azuki beans, eggs, milk products, and black beans.

Dosage: 400 mcg/day is the RDI of folate for normal women whereas 600 mcg/day for pregnant ladies. To avoid the nutrient deficiencies of folate, this vitamin can be combined with active B12 and L-5-MTHF.

3. Magnesium

Magnesium is regarded as one of the most popular minerals which are available in abundance in various kinds of food items. Not only this, but it also reacts with the enzymes that lead to a direct impact on the blood sugar levels, muscle tension, blood pressure, nerve functioning, and metabolic processes. Moreover, magnesium improves the inflammation and insulin resistance and lowers the risk for diabetes, strokes, etc.

It is quite common for women to have PCOS who are having a deficiency of magnesium in their bodies. Furthermore, frequent intake of birth control pills can reduce the levels of magnesium in our bodies.

Sources of Magnesium: Whey protein, sesame seeds, hazelnuts, soybeans, barley, rice, potatoes, raw cacao, sorghum, spinach, rice, black beans, oats, almonds, peanuts, pumpkin seeds, etc.

Dosage: One must intake 400 mg of magnesium either in the form of magnesium glycinate or magnesium chelate. Avoid the intake of magnesium citrate in case you are having constipation. Also, add 800 mg of calcium along with 400 mg of magnesium if you are consuming it for a longer period.

4.    Vitamin B12

Vitamin B12, also known as Cobalamin, is an essential nutrient that helps in proper nerve functioning, DNA synthesis, the formation of red blood cells, and metabolizing proteins and fats. Not only this, but a study has also proven that nutrient deficiencies of vitamin B12 are higher in vegetarian Indians as most of this vitamin comes from animal foods.

Women with PCOS have fewer amounts of Vitamin B12 which leads to infertility, fatigue, obesity and less insulin resistance. Additionally, the use of metformin by any means also results in the reduction of B12 levels in the women’s body system.

Sources of Vitamin B12: salmon, eggs, crab, liver, dairy products, oysters, herring, pork, mussels, beef, etc.

Dosage: The optimal intake level of vitamin B12 is about 2.4mcg/day. There are various kinds of capsules and serums of vitamin B12 available in the market such as cyanocobalamin, adenosylcobalamin, methylcobalamin, and hydroxocobalamin. Make sure to consult your doctor before consuming any of these medicines. Also, it is highly recommended that this vitamin should be consumed along with other vitamins to neutralize its impact on the human body.

5.    Vitamin D

Vitamin D is the only vitamin that can be synthesized by the human body from natural sunlight. It is very useful for bone making and maintenance and allows the absorption of dietary calcium and phosphorus inside our body. Also, it can regulate the reproductive processing by the hormones by controlling the blood sugar levels, anti-mullerian hormone, insulin regulation, follicle-stimulating hormone, and progesterone levels in the women’s body.

Most of the women in today’s world are suffering from PCOS as they do not get enough of the sunlight which leads to a negative impact on their testosterone levels and fertility.

Sources of Vitamin D: U. V. radiations from sunlight, eggs, fortified dairy products, salmon, liver, cod-liver oils, tuna, swordfish, and many more.

Dosage: There is no standard dose of vitamin D yet individuals must get their vitamin levels checked by their health expert. Moreover, 600 IU/day is the recommended amount although it is quite low from elderly individuals. Suggested levels of daily intake are 25(OH)D are ≥50 nmol/L. Although some people require a high dosage of vitamin D which is up to 10,000 IU/day to maintain a balance and overcome the deficiency in the body.

Vitamin K must be combined with vitamin D to lower the risks of calcium deposits in your arteries. Aloe Vera Juice and Thorne vitamin D/K2 drops are quite useful in balancing the vitamin levels.

Some Final Words

A healthy balanced and nutritious diet is all that it takes to stay PCOS free. This diet must be full of vitamins, minerals, and especially those which are mentioned above in the article. Do regular physical activity and consume at least 8 glasses of water daily. Also, you can get some consultation and guidance by contacting us at support@modernmonk.in.

 

Protein Rich Vegetarian Food in India

Protein is considered as an essential macronutrient of the human body. They are one of the building blocks of the body tissues and can also serve as a fuel source. In other words, proteins are the polymer chains made of amino acids linked together by the peptide bonds. Moreover, protein-rich vegetarian food enables speedy repairing of ligaments, easy wear and tear of muscles, and boosts up the metabolism of the body.

Role of Proteins in the Body

Protein-rich food intake is very important for preserving the structural and functional integrity of the human body. Vegetarian Indians need to consume a wholesome of foods to extract maximum benefit and also to avoid suffering from diseases like sarcopenia, kwashiorkor, marasmus, mental retardation, and age-related muscle loss, etc.

  1. Energy Booster:

    A high protein vegetarian diet helps in maintaining a healthy weight and allows the building of lean muscle mass. Moreover, protein serves as a natural reservoir of energy in the conditions of fasting. The enzymes break down into amino acids which further synthesize glucose to supply adequate energy to the body cells.

  2. Healthy Immune System:

    Protein-based antibiotics serve as a shield from foreign bacteria and antigens. These antibiotics have a natural ability to detect and deactivate these unhealthy antigens. Not only this, protein-rich veg food in India improves bone density and muscle strength which further leads to weight maintenance.

  3. Stabilized Heart rate and Hunger levels:

    Studies have proven that rich protein intake has not only to lower the risk of heart attacks and strokes but has also reduced the amount of ghrelin in our body which results in boosting the peptide YY in our body.

The dietary requirement of Protein

The amount of protein required in a person’s diet is determined by various factors such as body weight, composition, overall energy intake, physical activity level, etc. According to the Indian Council of Medical Research, the recommended daily protein dietary allowance, measured as intake per kilogram body weight is 0.8 g/kg for Indian adults.

As per a survey conducted by the Indian Medical Gazette about the protein consumption of the Indians, it was scrutinized that 9 out of 10 adults have a protein-deficient diet regardless of the biological structure and socio-economic conditions. Also, vegetarian Indians had high levels of protein deficiency as compared to non-vegetarians.

Top Protein-Rich Vegetarian Food in India

1. Nuts

nuts protein rich

Nuts are excellent sources of protein, dietary fiber, vitamin E and healthy fats. As per The British Journal of Nutrition, a healthy amount of nut consumption can lower down the BMI levels, increase life expectancy and balance the blood glucose levels. You can simply serve them over desserts, smoothies shakes or can eat them in raw form especially in winters.

  • Common nuts: Almonds, walnuts, cashews, pistachios, hazelnuts, etc.
  • Protein intake: 23 almonds or 1 ounce of cashews enables 4 to 6 grams of proteins.

2. Seeds

seeds protein rich food

Seeds are a crucial part of a protein-rich diet. Apart from high levels of protein content, these seeds are packed with omega-3 fatty acids, calcium, zinc, manganese, phosphorus, magnesium, vitamin b, and antioxidants. Moreover, they not only help in improving our immunity and gut but also plays an essential role in maintaining heart and blood glucose levels.

  • Common seeds: Chia seeds, pumpkin seeds, flaxseeds and many more.
  • Protein intake: One ounce of chia seeds or flaxseeds enables 5 to 9 grams of protein.

3. Legumes

legumes protein rich food

Legumes are plant-based ingredients which are often called as matar or dal by Indians. They are rich sources of iron, carbohydrates, fiber, potassium, phosphorus, and proteins. They not only help in lowering our calories but also maintains glycogen stores in our bodies. You can simple snack them in soups, curry, wholesome meal, breakfast salad, tacos.

  • Common legumes: Chickpeas, white peas, lentils, black peas, hemp beans, kidney beans, adzuki beans, peanuts, soybeans, mung beans, etc.
  • Protein intake: ½ cup of legumes offers 7 to 9 grams of protein.

4. Grains

grains protein rich food

Grains might not be a very high source of protein but a consistent consumption can provide all kinds of essential amino acids that are required for energy production and maintenance of overall metabolism levels in the human body.

  • Common grains: Brown rice, barley, quinoa, basmati rice, wheat, millet, oats, buckwheat, sorghum, amaranth, etc.
  • Protein intake: 1 cup barley or ½ cup of quinoa offers 3 to 4 grams of protein.

 

5. Dairy Products

dairy products

There are a plethora of calcium-fortified non-dairy products that serve as brilliant sources of protein-rich veg food in India. They are a good source of calcium, protein, vitamin A, D and B12, phosphorus, and magnesium. Dairy products are essential for maintaining healthy bones, nails, and teeth. Indian raita and fresh cheese (paneer) are some of the popular Indian cuisines which are used in gravy or curry.

  • Common dairy food items: Kheer, paneer, Greek yogurt, lactic curd, milk, gulab jamun, ghee, chhena, etc.
  • Protein intake: 1 cup of soy milk, 1 cup of yogurt and cheese provides 7 to 13 grams of protein.

6. Fruits and Vegetables

fruits and vegetables
Citrus Fruits

Green-leafy vegetables are plant-based sources of protein which not only provides all the nutritious value to our body but also keeps the body well hydrated and refreshing. These are full of a wide range of nutrients like fiber, potassium, folic acid, niacin, vitamin B6 and C, apart from rich protein content. You can either enjoy them in raw salad form or can prepare a creamy smoothie by blending all the vegetables along.

  • Common fruits and vegetables: Apricots, corn, avocado, guava, beetroot, tomato, carrot, amla, banana, cucumber, lettuce, spinach, etc.
  • Protein intake: 1 cup of raw apricots or 100 grams of spinach can provide 2-4 grams of protein.

Top Protein-Based Recipes

1. Paneer Tikka:

It is considered one of the most popular dishes cooked by the Vegetarian Indian which is made of paneer.

Paneer Tikka protein based recipes

Ingredients

  • 1 tsp Lemon juice
  • 1 tsp Pepper powder
  • 1 tsp Turmeric
  • 1 tsp Garam masala
  • 1 tsp fennel seed powder
  • 1/2 tsp chili powder
  • 1 tsp Salt
  • 1/2 tsp cumin powder
  • 4 tsp Oil
  • 2 tsp Ginger Garlic Paste
  • 200 grams Paneer cubes
  • 3/4 cup Curd
  • 1/3 cup Chickpea flour
  • 1 chopped Green Chilli

Method

  • Take a bowl and whisk some curd in it.
  • Now add ginger garlic paste, chili powder, fennel seeds powder, cumin seed powder, chickpea flour, chili, pepper powder, salt, and some oil and mix them well.
  • Then, marinate the paneer cubes in the curd mix for 1 hour.
  • Take a grill pan and brush some oil on it and then place the paneer cubes on it till both the sides turn brown.
  • Serve the paneer tikka with green chutney.

2. Soya Matar ki Sabzi:

Being a rich source of protein, soy and green peas vegetable is commonly cooked by the Indians by adding loads of spices into it.

soya matar ki sabji

Ingredients

  • 1/2 tsp Chilli Powder
  • ¼ tsp Garam masala
  • 1/4 tsp Turmeric
  • 1 tsp ginger garlic paste
  • 1/2 tsp Salt
  • ¼ tsp cumin seeds
  • 1 tsp Cooking oil
  • 1-inch Cinnamon
  • 2-3 Cloves
  • 1 Green chili
  • 2 tsp Onion chopped
  • 1/2 cup Water
  • 1 bay leaf
  • 1 sprig Coriander leaves
  • 1 Tomato chopped
  • 2 tbsp. Nutella Nuggets
  • 1/4 cup Green peas

Method

  • Prepare a fine paste of green chilies and tomatoes.
  • Now, boil some soy and keep them aside by squeezing all the water from it.
  • Then, boil some green peas and keep it aside.
  • Take a pan and heat some bay leaf, cloves, cumin seeds, cinnamon, onions and sauté for a few minutes.
  • Put some ginger-garlic paste, tomatoes, salt, turmeric, green chili paste, chili powder and cook till the oil starts separating.
  • Add peas and soy and cook for 8 minutes.

3. Grilled Tofu:

This recipe is a grilled version of tofu which is enjoyed with onions, tomatoes, and spicy green chutney.

grilled tofu

Ingredients

  • 2 tsp chili powder
  • 2 sprigs coriander leaves chopped
  • 2 cloves minced garlic
  • 1 tsp pepper powder
  • 2 cloves minced garlic
  • 1 tbsp olive oil
  • 1/4 tsp cayenne pepper
  • 1/4 cup lemon juice
  • 1 tsp salt
  • 1 block firm tofu, drained

Method

  • Slice and cut the tofu into cubes.
  • Whisk some olive oil, garlic, salt, lime juice, cayenne pepper, coriander, black pepper, chili powder in the bowl.
  • Marinate the tofu and put it in a refrigerator for at least an hour.
  • Now, grill the tofu on a griddle and marinate it for 15 minutes.
  • Serve it hot with green chutney.

 

 

 

Garcinia Cambogia: 5 awesome Benefits of this hidden fruit.

Garcinia Cambogia is a tropical fruit found mainly in South-east Asia and India. It is typically used in South India and Sri Lanka in cooking, especially used in making fish curry. It gives a sour flavor in the curry, thus also called as the Malabar Tamarind or Kudam Puli in South India.

But apart from all its culinary uses, Garcinia Cambogia has earned utmost respect in the recent years in the medicinal field.It was found that the rind of the garcinia cambogia fruit contains a chemical compound known as hydroxycitric acid (HCA). HCA may have some benefits for conditions like rheumatism and digestive issues, but it’s best known for its weight loss benefits.

In this article let us take a look at the benefits of this miraculous medicine that mother nature has to offer us.

 

Benefits of Garcinia Cambogia

1. Helps in Weight Loss: 

One of the main benefits of Garcinia Cambogia is that it aids weight loss. It works on various levels to help our body shed those extra pounds. Various studies done by PubMed Central shows that HCA present in it reduces a person’s appetite. The active ingredient present in it, increases serotonin levels in our brains. Higher serotonin in our blood, reduces our body’s appetite, thereby aiding to weight loss.

Other than this, it also inhibits the production of fat in our body. Several studies were done on this, and it was found that Garcinia Cambogia reduces the production of an enzyme known as citrate lyase, which increases weight gain in our body.

2. Increases Energy: 

HCA present in Garcinia Cambogia helps to increase your body’s metabolism. Thus,if you are often feeling fatigued, then it can make you energized. Often, the food we eat is stored as fat in our body. Garcinia Cambogia, directly converts the carbohydrate into energy, thus giving you a feeling of long term energy in your body. A continuous intake of it, can make you feel less sluggish throughout the day.

3. Increases your Digestive Health: 

Eating spicy and processed for a long range of time often disrupts our digestive health. It can actually affect the lining of our stomach, leading to stomach ulcers and other gastric troubles. Garcinia Cambogia, helps in relieving our stomach with such disorders of the stomach. It manages the secretion of acid from your gastric glands of the stomach. It also improves your digestive health by healing the inner lining of your stomach.

4. Lowers Cholesterol Levels:

 An eight week study by Science DIrect done on moderately obese people shows the positive effects Garcinia Cambogia had on their cholestrol levels. The group’s total cholesterol levels were lowered by 6.3%, while their LDL or the bad cholesterol levels were 12.3% higher. Similarly, the group’s HDL or the good cholesterol levels were 10% higher. Around 125–258% of fat metabolites were excreted through the urine. This study clearly proves the effect of this medicine on our cholesterol levels.

5. Lowers Insulin levels and is Anti- Diabetic: 

Obesity and Diabetes are often interlinked with each other. By helping in weight loss, it also helps in reducing type-2 diabetes. Garcinia Cambogia is known to increase insulin sensitivity and improve blood sugar balance and control in our body, which is important to manage diabetes. Further, it also reduces inflammation in our body, which plays an important role in regulating insulin resistance. Garcinia Cambogia, doesn’t treat a disease just by one way. It treats the root cause of the disease, thereby finding a permanent solution for it.

 

Conclusion

Garcinia Cambogia, is one of the hidden gems found in nature. It has many benefits and is easily available in the Indian subcontinent. Its benefits can be yielded to its full extent if used in the right way.

 

Yoga Poses to Enhance your Immunity System

Yoga is a spiritual practice that connects our mind with the body and assures physical and mental wellness. Yoga for immunity building is surely a wonderful way of removal of toxins from our system. Moreover, it also helps in gaining self-awareness about our inner soul as it is the science and art of a healthy lifestyle. It is that light in the storm that supports the optimal fitness of our body, mind, and soul even at times of stress or sickness.

It was found in the International Journal of Yoga that Yoga helps in adapting to the autonomic changes and ensures easy repairmen of cellular immunity in the conditions of stress. Moreover, according to Psychology Today, Yoga is an effective natural immunity booster which not only ensures reduced stress and strong nervous functioning but also stimulates the lymphatic system along with the removal of harmful toxins from the body.

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6 Yoga Postures for Immunity

Here are some of the yoga for immunity building and healthy functioning of the overall growth of the human body.

  1. Matsyasana (Fish Pose)

    Matsyasana (Fish Pose)

Matsyasana also is known as the Fish pose, is an interesting Hatha yogic pose which was formed as a reflection when Lord Vishnu took the Matsya avatar to release all the bad and negativity from the Mother Earth. Moreover, to gain benefit from this posture, you must hold it with 5 deep breathes or for at least 20 to 30 seconds.

Benefits: This asana plays a significant role in relieving tensions and stress from the neck and shoulder. Moreover, it helps in regulating our respiration and enables a perfect massage to our digestive system. It also prevents acidity, constipation and abdominal cramps. Apart from this, it is an excellent restorative variation of yoga which makes our immune system stronger and healthier.

Method to perform:

  • Lie down on your back and keep your shoulders and arms relaxed.
  • Now, place your hands under your hips and bring your elbow close to lift your chest. Take a deep breath while you lift your head.
  • Then, make sure that your chest is elevated in such a way that your top of the head touches the floor.
  • While your head is touching the floor, gently press the elbow and try to put the weight on your elbows and not the head.
  • Press your legs and thighs on the floor and try to hold on to this position by taking long comfortable breaths
  • Relax with every exhale. Now, come back to the relaxing position by keeping your hands on the sides and head on the floor.
  1. Bhujangasana (Cobra Pose)

    Bhujangasana (Cobra Pose)

The Cobra Pose which is technically named as the Bhujangasana plays an important part in the Sun Salutation practice. Not only this, but it was also derived from the raised hood of the cobra and is a basic level Ashtanga posture that you must hold for at least 10 breaths or 20 to 30 seconds.

Benefits: This yogic posture allows flexibility and strength to the spinal cord of the human body. Moreover, it opens up our chest, lungs, and heart and elevates our mood and stress hormones. This asana acts as a stimulator for enhancing the circulation and digestion of the body.

Method to perform:

  • Firstly, lie down on your stomach with your toes and forehead facing the ground.
  • Now, keep your knees and feet close to each other and allow your hands to be placed under the shoulder so that your elbows seem parallel to the torso.
  • Then, take a long deep breath and lift your head, chest, and abdomen with your navel on the floor. Try to straighten up your hands and form an arc on your back by tilting your head backward.
  • Try to relax your shoulders and bend your elbows a bit.
  • With regular physical practice of this posture for 5-10 minutes will help you to regulate your breath along with firm alignment in your backbone.
  • Make sure that you take gentle deep breathes while you perform this asana and do not overdo the stretching.
  1. Trikonasana (Triangle Pose)

    triangle yoga pose

The Trikonasana is regarded as the perfect posture for boosting the immunity of our body. This basic Vinyasa style yogic asana was formed by resembling the shape of the triangle. Make sure that you perform this pose in the morning after complete digestion of your body for at least 1 to 4 minutes.

Benefits: The Trikonasana is a therapeutic posture that opens up your hips and releases the tension from your elbows and shoulders. It also stretches your fascia that helps in easy breathing. Not only this, but it is also quite useful in releasing toxins, negativity, and stress from our bodies. It also improves the concentration and stability of the spine.

Method to perform:

  • From the standing position, bend over and put your hands on the floor. Now, maintain a distance of around 3 to 4 steps until you resemble a downward ‘V’ position.
  • Then, make sure that your legs are at the width of your shoulders and try to push your hips backward until your head touches the floor.
  • Try to keep your neck relaxed and hold this position for around 3 to 5 minutes.
  1. Padangusthasana (Big Toe Pose)

    Padangusthasana (Big Toe Pose)

It is a basic level Hatha yoga asana which plays a crucial role in strengthening our muscles, legs, back, and neck. The Big Toe Pose can be performed in the morning or evening depending after 3 hours of having your meal.

Benefits: Padangusthasana plays an essential role in the overall development and functioning of the body. This yoga for immunity not only stimulates digestion but also boosts the energy levels by enhancing the blood flow throughout the system. It keeps insomnia, fatigue, and headaches at bay and ensures peaceful sleep.

Method to perform:

  • Stand in the Tadasana with your feet joined together, pressing your shoulders, opening your chest along with lifting your hips outwards.
  • Now, try to focus on one point and bring your right knee towards your chest, holding on to your big toe.
  • Then, put your left hand on your hip and stretch your right leg straight. Tighten up your left knee and muscles.
  • Open your right foot and arm to your right and take 5-10 long deep breathes.
  • Do not forget to repeat the same posture to your opposite side.
  1. Ardha Matsyendrasana (Half Fish Spinal Twist Pose)

    half lord of fish

The Half Fish Spinal Twist is an excellent detox posture that allows your spine to relax and supports the body internal structure and its functioning. Moreover, you can easily perform this posture 30 minutes after having your meal by holding it for at least 5 to 10 minutes.

Benefits: This yoga for immunity helps in increasing the circulation to the kidney, liver, and stomach allowing easy digestion and absorption of the nutrients. It helps in the removal of dangerous infection-causing toxins. Ardha Matsyendrasana allows gentle twisting and compressing which keeps the gut healthy and fit.

Method to perform:

  • Sit with your legs and back straight and place your right foot at the outside of the left leg.
  • Allow your extended left foot to flex and cross your left foot under your right leg.
  • Inhale and lift your spine. Then exhale and twist over the right shoulder.
  • Try to stay in for at least 5 deep breaths.

6. Setu Bandhasana (Bridge Pose)

bridge pose

The Bridge pose often called as Setu Bandhasana is a good chest opening posture that stimulate sour muscles to grow and develop stronger. It is an excellent asana especially for kids which allows quick excretion of waste throughout our body system.

Benefits: The Bridge pose is responsible for the growth of T cells that boosts our immunity to fight the infection. Not only this, but it also helps in enhancing the blood circulation, heartbeat, and energy level of the body.

Method to perform:

  • Lie on your back and fold your legs.
  • Now, keep your arms beside your body and lift your upper, lower and middle back off the floor.
  • Let your chest touch your chin and try to support your weight on your arms, feet, and shoulders. Make sure that your thighs are parallel to each other.
  • Then, try to hold the posture for 2 to 3 minutes and then gently relax your body.

Healthy tips Before Yoga for Immunity

  • Do not forget to warm up your body before practicing the yogic asanas by performing neck, waist, and shoulder rotation along with some twisting, forward and backward bending exercises.
  • Detoxify your body by drinking at least 5 to 8 glasses of water every day.
  • Have a healthy, balanced and nutritious diet full of vitamin C, D and zinc to boost your immunity.
  • Adopt a healthy Ayurveda lifestyle by performing spiritual and basic hygiene practices.
  • As we all know that healthy sleep is a peaceful sleep for the mind, body, and soul.

Some Final Words

Yoga is a holistic method of purifying our body, soul, and mind. It is considered as a natural immunity booster that not only protects our body from infections and flu but also releases harmful toxins and negativity for our body. Yogic asanas, Meditation and Pranayama are the key essentials for a healthy lifestyle. So, practice the above-mentioned yoga for immunity asanas ensures strengthening your whole body system.

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Why am I not losing Weight?

Often we come across many videos around the internet which says that they can help us losing weight in 1 month, 15 days or even one week. Some even claim to reduce just our belly fat or thigh fat. But are these diets and exercises really possible? Can we reduce the fat in just one particular area only? And why is that even after following all these diet and exercise plans are we not losing weight? In this article, let us take a look into the concepts of weight reduction and the reasons why diets and exercise fail for us.

Spot Reduction- Myth or Reality

Spot reduction is a theory that states that we can lose fat in just one particular area of our body, just by working on that body part. But how many times have you seen a person, who just went skinny on his legs and has the same amount of fat in his other body parts. Never right? Because our body doesn’t lose fat in such a way. When we exercise, our body doesn’t think “ Oh let’s reduce this area’s fat more and this area’s less”. 

A study conducted on 40 overweight and obese women for 12 weeks found that resistance training of the abdominal area had no effect on belly fat loss.

This just shows that our body doesn’t work that way. It loses the overall body fat rather than of just one body part. Thus, if you follow the diets and exercises of spot reduction, chances are it is going to fail.

A similar 12-week study was conducted on 104 participants who were told to do a training program that exercised only their non-dominant arms.

Researchers found that although some fat loss did occur, it was generalized to the entire body, not the arm being exercised.

If there is no spot reduction, why is there a spot weight gain?

Why is it that we gain more weight in our belly region or thigh region? If there is no concept of spot reduction, why do we gain weight in just one particular region. There are multiple reasons for it. The first one is that, this is how our body works. Our body has a natural tendency to store fat in a few particular areas. These regions vary in men and women. Women tend to gain fat more on their thigh regions or hips or breasts. However men gain weight in their abdomen region and on the back of their body. 

One other reason for this is genetics. We know that we inherit our facial features from our parents. Similarly, we also inherit the quality of weight gain from our parents as well. If your parent’s body has the tendency to store fat in a particular section of their body, chances are you may get it from there.

Why Diets Fail?

The internet has popularized many weight loss diets like keto diet, egg diet, papaya diet and many such more. You  have all these diets just at the tip of your hands. Just google instant weight loss diets, and you have millions of them. But the real question is, for how many days can you actually follow these diets? You cannot just eat eggs your whole life, or be on keto forever right. This is where your diet fails. It gives you just the instant remedy, not the long term one. Even if you see instant results, it may not last long. Because soon, you are going to go back to your old diet pattern.

The regained weight is much harder to lose. This is because, when you are losing weight, you are losing muscle as well as fat. However, when you gain weight, you just gain fat. There is no muscle in there. Losing this unhealthy fat is much harder than what you lost the first time.

Calorie In, Calorie Out- Myth or Reality?

Most diets that we find online are planned according to calorie in-calorie out theory. Calorie in- Calorie out theory says that if you burn more calories compared to what you intake, then you will be losing weight. Most people consider this the ultimate formula to lose weight. They continue taking low calorie and low carb diets. While doing so, they forget an important factor besides this.

Checking just the calories is not the endgame. Many products are now available in the market that claim to have zero calories. But they are not all healthy. They contain other components in it, which contribute towards our body fat. Often we neglect it..

Our body processes each food item differently. Similarly, each food item has different and varying effects on our hormones. Even though fats, proteins, carbs all are calories, but each of them work differently in our body. We cannot compare 10 calorie worth of fat to 10 calorie worth of carbohydrate. 

This is the reason why some people tend to lose more weight even after taking in higher calories. While others even though take less calories still struggle to lose weight.

What is the Solution then?

If not diet, if not exercise then what? The simple answer is to not run for instant solutions. You need to find a long term plan. Something, which can stick with you for your entire life. Something which is healthy and is practical to follow daily. 

Increase your exercise regime slowly, day by day. You cannot expect yourself to lift 20kg on day one. You have to build your stamina slowly and effectively. You need to have patience for it.

Do not lose hope in between. Do not compare yourself with others who are getting instant weight loss. Chances are they are going back after a few months. Follow your solid plan and get your permanent result.

Stop making plans for 15 days, make plans that’ll last you for more than 50 years.

Conclusion

Following instant diet plans and exercise regimes, may seem as the perfect solution for weight loss. But the lost weight may soon come back and shatter all your confidence. It is better to get yourself a long term weight loss plan that you can stick to. Rather than losing 10 kgs for 1 month, it’s better to lose 5, forever.

 

Healthy Diet to Boost your Immune System

A healthy immune system is essential for the growth and survival of the human body. It is our immunity that keeps us safe from the attacks of all the external viruses, allergies, bacteria, parasites etc. Our immune system comprises of a vast network of cells, tissues, proteins, and organs which are spread throughout our body structure and helps in recognising and eliminating the foreign tissues from enemy attacks.

As per the Harvard Medical School Ph.D. Expert, Michael N. Starnbach, a strong immune system is all what we need to defeat the invading pathogens, just like two bacterial cells causing gonorrhoea is of no match to a neutrophil that could engulf and kill them all.

However, given the severity of condition in today’s world where coronavirus (COVID-19) has caused a devastating health condition across the globe. It is very important for all of us to take necessary steps in order to stay healthy, strong and fit. Researchers have found that a healthy balanced and nutritional diet plays a vital role to improve our body’s natural immune defenses.

Immune Boosting Diet

A low-fat balanced diet is all that you need for an overall development and growth of your immune system. Research has shown that a plant based diet which is full of fiber, protein and vitamins can help you in lowering your BMI levels that helps in maintaining the body weight. Not only this, nutrients and minerals such as vitamin C, D and E, zinc, protein, beta carotene etc. act as immunity boosters that lowers the stress hormones and are also rich in antioxidants.

  • Vitamin C & E: These antioxidants play a crucial role in destroying free radicals and improves the natural immune response of the body.
  • Sources- Oranges, lemon, amla, broccoli, red pepper, nuts, spinach, mangoes, seeds etc.
  • Vitamin D: A study has shown that Vitamin D food items allows the prevention of viral flu and respiratory tract infections. Moreover, a rise of vitamin D in the blood helps in reducing the risk of hepatitis, cholera, tuberculosis and other cardiovascular diseases.
  • Sources- Cereals, green leafy vegetables, sunlight, plant based milk supplements etc.
  • Zinc: It is a natural mineral that protects the body from invaders and allows the production of white blood cells.
  • Sources- Sesame seeds, lentils, nuts, beans, pumpkin seeds etc.
  • Beta-Carotene: It is a strong antioxidant which not only increases the disease fighting cells in our body but also reduces inflammation in our body.
  • Sources- Carrots, green leafy fruits, vegetables and sweet potatoes.

Benefits of Immune-based diet

  • Vegetarian Indians have more number of white blood cells which helps in effective production of antibodies in order to combat flu, viruses, and bacterial infection as compared to Non-Vegetarian Indians.
  • Plant based diet work wonders on our body as it not only reduces the inflammatory biomarkers but also enhances our immune system.
  • A healthy nutritious meal lowers down the risks of influenza and pneumonia. Also, with a regular physical exercise plan, you can easily loss your weight as well.
  • Low Fat food is quite helpful in impairing the white blood cell functioning and balances the gut microbiota for healthy immunity.

10 Food items that Improves Immune System

Here is a list of food items that can help you to keep your body and immune system strong, healthy and fit.

1. Spinach: Spinach is a rich source of antioxidants, vitamin A, C and beta carotene. It enhances the ability of infection fighting tissues and retains the nutritious content in our body. Just like broccoli, spinach is one of the healthiest food that makes our bones, nails and teeth stronger. Moreover, it enables easy release of minerals from the oxalic acid.

spinach lettuce for immune system

2. Citrus Fruits: Most of the citrus fruits have high content of vitamin C which increases the resistance for common cold and infections. Not only this, it lowers the risk of scurvy and offers faster healing of wounds and fractured bones. Citrus fruits have innate ability to reduce weight loss, fatigue and joint pain. Also, you can simply squeeze a bit of lemon over your salad in a day to enjoy its richness in your body. Some of the popular citrus fruits involves guava, tomato, orange, lemon, amla, limes, grapefruit, strawberries, tangerines and many more.

citrus fruits for immune system
Citrus Fruits

3. Yogurt: Curd especially Greek yogurt stimulates our immune system in order to fight a plethora of communicable diseases. These yogurts offer active and refreshing appetite as they are a good source of vitamin D. Vitamin D assists in the healthy absorption of dietary calcium which helps in bone making and maintenance. Always make sure that you choose the plain yogurt instead of the flavoured or sugar loaded ones. Add some honey and healthy fruits for taste if you like.yogurt for immune system

4. Green Tea: Green Tea is regarded as one of the best detoxification drink as it is packed with a variety of antioxidants such as flavonoids and EGCG, namely epigallocatechin gallate. Green Tea is usually steamed in order to retain the value of EGCG that has shown excellent improvement in the immune system. Moreover, it is a good source of L-theanine which enhances the production of germ-fighting cells.green tea for immune system

5. Almonds: Vitamin E present in nuts and seeds such as almonds, exerts an important antioxidant effect on our immune system. Also, it prevents anaemia and heart diseases by protecting LDL from oxidation which encourages the development of atherosclerosis. This fat soluble vitamin protects other substances from oxidation by being oxidized itself. Half cup of shelled almonds is exactly the daily recommended amount for consumption by a normal adult.almonds for immune system

6. Ginger: According to a recent research, ginger is an excellent ingredient that can lower down chronic pain and cholesterol properties. Apart from this, it can decrease sore throat, nausea and various other inflammatory illnesses. Moreover, ginger involves some sort of heat in the form of gingerol which is a relative of capsaicin. It can also be used in a number of sweet desserts and dishes for flavour.ginger for immune system

7. Papaya: Papaya is a brilliant source of Vitamin C, B, folate and potassium. It has rich anti-inflammatory properties that not only strengthens our immune system but also helps in faster digestion. It includes an enzyme known as papain which helps in enhancing the gut and bowel movement. A single papaya has around 224 % of vitamin C which is the daily recommended amount.papaya for immune system

8. Garlic: As per National Center of Complementary & Integrative Health, garlic is known as an amazing ingredient to slow down the hardening of veins and arteries. Not only this, it decreases the risk of blood pressure and gastrointestinal diseases. Adding a little bit zest of garlic is a must especially in Indian cuisine dishes. Also, garlic gets its rich immune boosting effects from allicin, high sulphur compound.garlic for immune system

9. Apple: ‘An apple a day, keeps a doctor away’ is a well-known proverb that signifies the true importance of apple for strengthening our immune system. Not only this, a study by the University of Illinois has proven that soluble fiber which is found in apple, oats, seeds and nuts reduces the inflammations related to obesity diseases. Moreover, apple, carrot, orange etc. are a healthy combination to safeguard your body from bacterial infections.apple for immune

10. Broccoli: All the cruciferous vegetables especially broccoli is an excellent source of antioxidant minerals and vitamins. Also, it comprises of choline which not only supports healthy gastrointestinal barrier but also strengthens the body cells and tissues. It contains glutathione which helps in fighting off the flu and colds. You can either prepare a vegetable or even add it to your salad and soups for better flavour.broccoli for immune

Common ways to prevent Virus

  • Variety is the essential of a proper wholesome nutrition. It is very important for all of us to consume a plethora of vitamin and mineral rich food items and not just stick to a single one.
  • Apart from this, you can also try Jeeragest, Immunocin and Chyawanprash available online which not only boosts your immune functioning but also fights digestion and acidity problems.
  • Dalai Lama, a well-known Buddhist monk, has said that sleep is the best medication for the human body. Moreover, a recent study has shown that those who sleep less than 6 hours per night have high chances of suffering from common cold, flu and infection as compared to those who sleep for 8 hours.
  • Apart from this, maintain proper neatness and cleanliness and try to wash your hands frequently.
  • Proper physical exercises can lower down the stress hormone, cortisol, and can recharge the white blood cells.
  • Do not forget to drink loads and loads of water in order to neutralise your body functioning.

Some Final Words

Thus, the above-mentioned food ingredients will not only safeguard your body from harmful diseases but will also help in the overall growth and development of the body muscles, tissues, organs and bones.

Can PCOS be Cured?

Women who have been recently diagnosed with PCOS often find it pretty confusing when they get to know about it in detail. There are many myths that are being circulated around the internet, which makes it even more difficult. One of them being whether PCOS cure is available or not. Well, to answer the question- No, PCOS cannot be cured. 

Hey, don’t get disheartened, cause it can be managed. The symptoms of PCOS can be reduced to a great extent if it is treated properly. Making changes in your lifestyle and diet is the first step. A lot of diseases can be managed if your lifestyle is healthy. 

An important thing to remember here is that PCOS is a metabolic ailment. This is also the major reason why there is no PCOS cure. If you are once diagnosed with PCOS, it is going to stay with you for your entire life. So, you cannot expect that once it is managed, it won’t get triggered again. You can again disrupt it by going back to your unhealthy life choices. 

What is a Metabolic Ailment?

Our body undergoes various sets of chemical reactions for our life sustenance. Removal of waste and conversion of food into energy are some of the examples. All this comes under the metabolism of our body. 

When this regular chemical reaction is disrupted, it causes our body to show various symptoms due to it. This happens when our body has either too little or excess of the chemical component in our body. All these clusters of symptoms result in a metabolic ailment.

PCOS, also comes under this ailment as it is not just a disease, rather a group of symptoms. Further even other metabolic disorders such as diabetes, insulin resistance and obesity are also linked with PCOS. Metabolic Ailments such as PCOS cure is very difficult.

What is PCOS?

PCOS, or polycystic ovary syndrome, is a condition that affect women’s hormone levels, producing excess amount of androgens, a group of male sex hormones. 

It is normal for every woman to produce some amount of it in her body. But in women with PCOS the production of these hormones increases manifold leading to problems such as acne, abnormal hair growth, like facial hair or male pattern baldness. Infertility and irregular periods are another set of issues that come along with PCOS. 

How reducing Insulin Resistance is the key to managing PCOS?

Insulin Resistance and PCOS have been linked by various medical professionals. Insulin is a hormone that balances the blood sugar level in our body. When this does not happen during insulin resistance, both insulin and glucose level spikes up. High insulin has its own fatalities, such as increasing deposition of fat in the belly region as insulin is a fat-storage hormone. Secondly, insulin also triggers the release of excess androgens, and increases the symptoms of PCOS.  

Although not all women with PCOS suffer from Insulin resistance, it for sure is one of the leading causes for PCOS. Many research [1] [2] proves that the production of these excess male hormones is due to Insulin resistance. Over 60% of women suffering from PCOS are insulin resistant. Insulin resistance causes many of the symptoms of PCOS and hormonal imbalance. Thus, it is necessary to treat insulin resistance first to manage PCOS.

Management of PCOS

PCOS can be managed to a great extent if certain healthy life choices are made. We often tend to approach for an instant result as a PCOS cure. But managing PCOS takes time. Solutions such as surgery and pills may show you results at first, but can have adverse effects in the future. So, let us see how we can manage PCOS, just by changing ourselves

Remove  refined carbs and processed foods from your diet:

 Simple carbohydrates are the main culprits in increasing the glucose levels in our body. So, the first step in the management of PCOS is to reduce the carbohydrate intake. Similarly, the mass produced processed foods harm our body to a very large extent. To add flavors, they contain added sugar in it, which must be a complete no for women with PCOS.  Both of these products can be easily broken down into glucose in our body, leading to higher insulin levels.

Add more and more Complex Carbohydrate, Fiber and Protein in your diet:

 Complex carbs like whole grains and sweet potatoes are actually good for our body. They don’t break down easily into glucose and provide energy for a longer time. Fiber and Protein rich foods are the best option to reduce insulin resistance. This reduces digestion in our body, which inturn reduces the sugar levels. Fiber also makes us feel full easily. This makes us eat less and helps us to lose weight.

Reduce Dairy Intake

 We usually hear from our parents, about the goodness of the milk. But they forget the fact that today’s milk is not the same as they think. The milk that we get in our homes, goes through many processes such as pasteurization, homogenization, and is even added with pesticides. The intake of milk for women with PCOS acts as an androgen increasing food. So, it is advisable to reduce the dairy intake for stopping the hormonal imbalances in our body.

Exercise Regularly

 When a woman with PCOS exercises, it helps her to manage the insulin and glucose levels in her body. The continuous movement in our body helps it to move glucose. This process takes the glucose from our blood and spreads it to other parts of our body. This reduces the load of glucose management from insulin, thus increasing our body’s sensitivity towards it. Listen to your body and opt for the exercises which suit you.

Get Enough Sleep

No method would work until and unless your body is properly rested. Getting a sound sleep is the easiest home remedy that you can do to rejuvenate your body. If you find it difficult to sleep, methods such as meditation, listening to calming sounds while sleeping can help. Just as they say a good laugh and a long sleep are the two cures for anything. It is true even for PCOS. A well rested body can function better and it would be easier for you to handle the stress of PCOS.

Get in check with your mental health

PCOS not only affects your body, it has a negative effect on your mind too. It is therefore necessary to put your mental health in consideration too. Pick up a self-motivating book to begin with. Talk with other people about your problems. Share your feelings. You would be amazed to see the difference in your stress and depression just by telling someone how you feel. And if these home remedies aren’t working for you, try seeking professional help. Remember it is you who matters. There is nothing wrong in going to a therapist or talking about your mental health.  

Conclusion

There is no cure for PCOS as it is a lifelong disease, but can be easily managed by making changes in the lifestyle. Daily exercises and healthy food choices are the perfect solution to handle PCOS in the best way possible.

Cure Indigestion Easily- Simple Home Remedies

If you are one of those people who feel bloated and constipated most of the time, then chances are that you are suffering from indigestion. But don’t worry you are not alone. Indigestion happens to almost everyone. But eating processed and spicy foods increases the risk of indigestion. You may have noticed that you feel bloated and constipated the day after having a full fledged junk meal. The food we eat, lack of exercise and our daily habits, have a direct effect on our body. In this article, let us look into the case of indigestion, its causes, symptoms and remedies for it.

 

What is Indigestion?

Indigestion is not a particular disease but it is a group of symptoms that are all related to your digestive system. It is also called dyspepsia or upset stomach. Although it is a very common condition, the way you experience indigestion may be different than the way other people experience it. The most common symptom that comes with indigestion is bloating. Imagine a balloon expanding in your stomach, that is how bloating usually feels. If persisted, bloating is extremely uncomfortable and can even cause abdominal pain and acidity. 

 

Symptoms of Indigestion

Symptoms of Indigestion may be experienced occasionally or daily. The symptoms of indigestion can also differ from person to person. Mild indigestion is usually not that serious, but if it stays for longer than 2 weeks, then you must consult a doctor as soon as possible. Some of the symptoms of Indigestion are:

 

  • Pain in the upper abdomen,
  • Heartburn or burning sensation in the upper abdomen region
  • Acid reflux
  • Bloating. Your stomach feels swollen, tight and uncomfortable.
  • Feeling extremely full after a meal. 
  • Gas, Nausea or Vomiting
  • Uncomfortable fullness after a meal. Feeling fullness for a longer time.
  • stomach discomfort,
  • constipation or diarrhea
  • decreased appetite.

 

Causes of Indigestion

There are many possible causes of indigestion. It is most often caused by certain lifestyle choices depending on what you are eating or drinking. Indigestion can also be caused by other digestive conditions such as GERD and acid reflux. Some of the causes of Indigestion are:

 

  • Overeating
  • Eating too quickly
  • Fatty or Greasy foods
  • Spicy foods
  • Too much caffeine
  • Alcohol and Smoking
  • Carbonated Beverages
  • Stress

 

Other causes include pregnancy, ulcers, food poisoning and medications such as antibiotics and pain relievers. 

 

Home Remedies for Indigestion

Coriander seeds or leaves

Coriander or dhania have various active components, which support healthy digestion in our body by stimulating digestive enzymes. It also has a high amount of fiber content which relieves us from constipation as well. It contains an essential oil known as urandrol which is a detoxifying agent. Urandrol also fastens up the digestive process and cures indigestion. Coriander seeds are difficult to consume directly, thus taking it in water is a great alternative.

Fennel Seeds (Saunf)

We often just limit fennel seeds to just a mouth freshener after meals, but this kitchen ingredient does much more than that. It is loaded with minerals such as copper, potassium, calcium etc. It also contains many essential oils which helps in producing gastric juices necessary for digestion. Saunf also contains various antioxidants which helps in the bowel movements to a great extent. Fennel seeds also relaxes our stomach muscles further easing out the digestion process. Having a pinch of saunf can sometimes be the easiest remedy for indigestion.

Ginger

Ginger has been in the ayurvedic books for the longest time as one of the indigestion remedies. The gingerol present in it relieves indigestion and nausea easily. Ginger also contains antibacterial properties, therefore it also cures any inflammation that occurs in your stomach. Ayurveda says that indigestion happens when agni or the digestive fire is not strong enough. Ginger is the best remedy to rekindle the agni in our stomach. It is a warm substance in Ayurveda and ignites the digestive fire to promote digestion.

Amla (Indian Gooseberry)

This fruit rich in Vitamin ‘C’, is not just the perfect achaar ingredient, but can cure your indigestion too. Remember the amla ka murabba that our mother’s used to make. Having just a spoonful of that can actually relieve your constipation and indigestion. It contains various antibacterial properties, and soothes our digestive system to promote easy digestion. It also helps in acidity and acid reflux as it is an alkaline food. Amla thus helps in maintaining stomach acid levels and reduces the symptoms of indigestion.

Carom Seeds (Ajwain)

Carom seeds is one of the best home remedies to reduce gassiness and bloating that happens due to indigestion. Ajwain contains a compound known as thymol which helps in secretion of gastric juices in the stomach and increases digestion. Ajwain is difficult to consume by itself, hence few carom seeds can be boiled in water and the water can be consumed easily. 

What if these home remedies do not give the desired results

All these simple ‘ghar ke nuskhe’ are pretty simple to apply in our daily life. However, they do not guarantee you fully satisfied results. It may work on some people and not on others. An article published by NowFoods.com explains how using specific extracts instead of the whole herb can be an optimum solution for various problems. The extracts taken from various herbs contain only the necessary chemical components that are required for the treatment.

This is where Jeeragest comes in as a perfect balance of all the spices. The extracts of jeera, saunf and dhaniya present in it, does their function perfectly by using only the necessary components present in them to treat your indigestion. It is better to take an effective solution which guarantees you a remedy rather than trying out every other kitchen product which may not be always effective.

 

Conclusion

Indigestion can happen to anybody or everybody. It can be cured with the right home remedies easily. However if the problem persists, consult a doctor immediately.

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