Healthy Living

             On a Sunday morning, while reading the newspaper I got a thought in my mind. All over the newspaper most of the news was about covid-19, how people are losing their jobs and a whole mess in our world. But what can we do as a tiny individual in this big world? What I feel is even if you are like a small ship in a big sea you have capabilities to sustain in the situation likewise you can improve at least your own life. Yes your own life, how you decided to live your life is what results after 20yrs. Why think about 20 years later, food  what you in a particular day is responsible for the result and what you get in within some days. A high calorie food intake for a long time will result in gaining weight. Similarly a low calorie diet will result in weight loss, or in some cases some micro nutrient deficiencies also. It’s as simple as that. Hence your lifestyle decides how your body will react in different situations. Bad choices will impact on your own body leading to many metabolic disorders. All the reactions happening in the body are the result of your dietary intake, physical activity, mental peace, etc. So when all of this goes well your internal organs function well. 

 

Self care is not an expense, it’s an investment. 

 

Health is a daily practice not a 30 day diet. Hence start to make healthy choices everyday. Make a habit to choose healthier options while dining out or as simple as when you pick up the grocery from the market. A healthy lifestyle is a way of living that lowers the risk of falling sick. Wellness is an active process of becoming aware and making choices towards a healthy life. Wellness is more than just being free from illness. Being healthy is most essential to stay active and illness free throughout our life. Healthy person is one who is having a balanced and nutritionally adequate diet throughout his life and being fit to complete all his daily physical and mental tasks mindfully. 

Our physical fitness every time reflects our mental fitness. Especially when you start getting older! 

An exciting new study led by Dr Hideaki Soya from the University of Tsukuba in Japan and his colleagues show, for the first time, the direct relationship between brain activity, brain function and physical fitness in a group of older Japanese men. They found that the fitter men performed better mentally than the less fit men, by using parts of their brains in the same way as in their youth research says that staying active promotes healthful aging. And helps both the brain and body. Every brain changes over time, but smart routines and practices can keep our minds sharp and healthy. 

Healthy living is both physical and mental health at its best. Many times physical and mental health are interconnected hence whenever some change happens like it could be good or bad one will definitely affect the other. 

 

HEALTHY EATING:

 

We all human beings are fond of different varieties of food. One loves biryanis, some loves sweets, others love fast food. Means we are born and brought up in a family where everyone likes to eat this and that. But there comes a problem because every time in a family function or so food is acted to show love. Not all food items served at family gatherings or while dining out are unhealthy but it’s your choice and your responsibility to choose correctly for your healthy life. All humans need to eat to grow and maintain a healthy life. But a human body’s nutrition requirement varies with age, sex, physical activity. Eating pattern and level of physical activity changes as a baby grows older to a full healthy adult and afterwards becomes an older person. Infant or a baby needs feeding every 3-4hours and once he is a kid starts eating normal solid foods with the family.  Teenage to adulthood 3 meals with a snack is a pattern for most of us. After old age most kinds of food items are prepared and the timings change according to the health condition of an individual.

Tips to improve and sustain with Healthy Eating:

    • Eat a balanced diet that includes whole grains, proteins from both animal and plant sources, a good amount of vegetables and fruits on a daily basis and most importantly a healthy fat. 
    • It is essential to follow a specific diet pattern which is based on proper meal timings. One must take a healthy breakfast, then lunch and dinner. 
    • Type, time and quantity of meals matters a most. Your breakfast must be eaten on daily basis as it is the first meal of the day. It must include some healthy food item which has all the essential macro and micro nutrients.
    • Dinner should be a light meal as after dinner we never have any heavy physical activity. Never sleep immediately after dinner. Keep 2-2 & 1/2hours of gap between your dinner and sleep timings. 
    • Eat a fruit daily. Fruit is packed with many micro nutrients like carotene, minerals, vitamin C, folate, potassium, dietary fiber, etc. a pearl of health is hidden in a fruit. 
    • Do not overeat anytime. Take a small plate every time while eating. Hence it will be easy to control portion sizes. 
    • Choose a variety of colorful veggies in your diet. Include veggies in every meal.
    • Choose foods low in saturated fats, include healthy fats like nuts and oil seeds, blended oils, olive oil, soybean oil, etc. Avoid butter, margarin, vanaspati, etc.
    • Avoid having any sugar or soda beverages. Have plenty of plain water, to improve water intake opt for infused water, flavored water. 
    • Avoid snacking or nibbling food in between the major meals. Choose healthy snacks like roasted nuts, fruit, makhana, roasted chana, puffed cereals, etc. which are low in calories but high in essential nutrients. Also avoid having more tea/coffee while working for long in the night. 
    • Make a habit in children. Because when we teach good habits early in the child’s life it becomes a lifetime habit.
    • Follow proper cooking methods. Avoid fried, more oily foods. Instead use stir fry, shallow fry, boiling, etc. 
    • We have many healthier options to choose while dining out. Choose wisely. For example, choose south Indian dishes over any fried snack item, or in a buffet method take more portions of vegetable, salad, soups etc. avoid having dessert. Instead of potato tikki burgers choose a sandwich which has more veggies. 
    • Avoid having too much sweets. If craving for sweets has fruit, dry fruit, dark chocolate, etc.
    • If you are having any kind of disease or a GI disorder then seek medical advice and have a diet pattern accordingly. Because in every specific disease condition it is important to have particular food in an advised amount only. 
  • Make sure you sit down to foods that nourish your mind, as well as body.
  • Include minimally processed and more fresh foods in daily diet.

 

Good habits are as addictive as bad habits but much more rewarding!

 

           Along with eating well, what your body needs to stay healthy is a good amount of exercise. Physical activity helps blood flow to your brain and forges new connections in many cells.Even bursts of exercise as brief as 10 minutes can temporarily enhance energy levels, focus, problem-solving, and memory. Start with a commitment of at least 25-30minutes everyday. Improve your pattern and intensity of exercise day by day from mild to moderate to intense whenever possible. Just a 30minute brisk walk or yoga poses is good to start off with.

          There’s no end to education. The whole of life, from the moment you are born to the moment you die, is a process of learning. Learning is a continuous process. Hence start by experimenting with your hobby or any activity that ignites your soul. What you love the most! Learn a new language, any musical instrument, read books, pick up puzzles, or Sudoku to solve, etc. All these activities help to improve your memory, listening, hearing and motor skills. Overall you may find it difficult to start with but once you get used to it and you love doing what you are doing, you have positive effects on your brain. Healthy living needs a perfect balance of healthy eating, healthy activity, and a healthy mind. 

 

Science shows that sleep regenerates neurons that allow your brain to function at its best. Sleep also clears your brain of bad toxins that can stack up over time.

Sleep plays a vital role in good health and well-being throughout life. A good quality sound sleep of at least 8hours per day is equally important as good nutrition throughout our life. Only when you sleep peacefully, your stress levels go too low and you can start your next day freshly. Amount of sleep will matter most in health. As it will help to keep away any diseases. 

 

Time spent with close family, friends, and our community helps us to enjoy life, feel appreciated and find purpose. Friendship allows us to share experiences, overcome challenges, and pursue learning and activities outside of our comfort zone.

Spending time with your family re-fuels the energy for a full day. Spend time with kids, play or help them in study. Plan meals with them. Eat at least one meal together with the whole family. Eat slowly, chew properly and eat mindfully. 

 

  • Stop smoking tobacco, and drinking alcohol. Both are most important to start a healthy life. These both are preventable measures which you can take to avoid any disease related to consumption of it. 
  • Saving money by eating home cooked foods, avoiding any outside junk food, stop taking tobacco, alcohol, stop drinking unnecessary sugary beverages is important.
  • Feeling better mentally is important to stay healthy for lifetime. Regular exercise and good food will lift up your mood. 
  • Physical activity and nutrition can reverse age related disorders, it will help you to improve strength.
  • Take a walk and reflect on what you see and hear at least several times per week.
  • Try something new and often
  • Try to make some leisure time to do things that interest you every week like any hobby or sport.

Fitness is mostly mental. Your body won’t go where your mind doesn’t push it.

 

 

 

 

eating disorder

Know Everything About Eating Disorders

Disordered eating or ED (Eating Disorder) can be a very difficult challenge to overcome. Before I explain to you how to prevent an Eating disorder (ED) or how to cope up with an ED, I would like to start by explaining what is an ED first.

Here’s an example to understand Eating Disorder

I am stuck at a weight.

My number on the scale doesn’t seem to go down over the past few weeks, months, or even years (in some cases).

Frustrated, I decide to go on a “low salt” + “fluid-based” diet plan to quickly drop a few Kgs over a span of few weeks, or in some cases- just a few days.

My diet DOES NOT include whole grains, vegetables, lean meats or pulses, and legumes.

I am starved from healthy wholesome fat sources, too.

Once, I achieve my target by dropping a few kgs over the weeks using this plan, I get back to my normal eating pattern.

 

eating disorder

 

And now, what am I facing?

I can’t stop eating. I don’t know how to stop.

I keep eating until I don’t want to puke. I keep eating until I am not fully bloated.

And all the while that I have been eating, I am guilty of what I am doing.

This continues for days, for weeks, and maybe for years.

Overeating or BINGING on certain days of the week following by compensating the next day via techniques such as undereating/starving/fasting, exercising beyond what I usually do.

I try to follow the old fad diet again…

On days I am starving- I am scared to consume food completely. Scared of ingredients used to make a dish, scared of consuming sugar without knowing- feeling guilty, resulting in binge eating. I consume a tsp of sugar (not allowed in my diet plan), and hence, I end up feeling I have screwed up my diet, hence I have frequent incidents of binge eating. By this time, I have gained a lot more weight then what I was initially.

The kind of behavior mentioned above is referred to as “binging” and “purging”.

You have a high chance of getting into disordered eating if you decide to restrict yourself “too” much on everything.

Or, even if there are dietary restrictions, there is nothing to fill in those left out voids in your current diet plan- making you more prone to ED.

One of the main and the biggest contributor to ED is a diet that leaves you hungry all the time. Hunger hormones perform very ineffectively once you catch the hole of an ED. Your body doesn’t know how and when to stop, and your mind makes you binge over and over again, compensating for the starved situations faced during following a fad/poorly designed diet plan.

Basically, you fall into a never-ending loop, at least that’s what it feels like in the initial few months, until and unless you seek help or treatment.

What else can cause Eating Disorder

midnight snack

There are several reasons to why one might get an Eating Disorder apart from just following a fad diet and these are:

  1. Body insecurity- a person who has been bullied or body shamed a lot in the past
  2. Body-conscious – a person who desires to stay at a particular body “weight” than even shape. They love to see the same number on the weighing machine every day. Such people even use laxatives to get rid of excess body water, poop, salts, etc.
  3. Not used to eating “bland” or “tasteless” food (good nutrition plans do not compromise on taste)
  4. Intends to give up too soon

Complications caused by Eating Disorders

It seems funny, too many people say, why overeating is such a serious issue? It’s just eating, binging after all. Eating Disorder can have serious complications, some of which are :

  • Frequent forced vomiting, leading to electrolyte imbalance in the body, swollen salivary glands, blood in the vomit, etc.
  • Obesity
  • Chronic ailments such as heart disease, fatty liver
  • Heart palpitations

How to Prevent Eating Disorder

Before we learn how to deal with an Eating Disorder, the best way is to prevent it. Here are some very important guidelines I believe can help you stay away from an ED

guidelines

 

  • Never opt for a diet plan that gives you false hopes. Always verify its source and ask for its scientific explanation or motives, never blindly follow any plan.
  • Do not have unrealistic expectations. Fat loss and muscle gain both take considerable amount of time, and factors such as metabolic disorders contribute to the rate at which you might achieve it
  • Never run away from working out, the main reason as to why people go on starvation and/or liquid-based diet because they are lazy
  • Always plan your meals in advance. Make sure all the ingredients required in the meal are ready well in advance
  • Don’t ignore even mild hunger. Eat your meals in prior if you feel hungry, and another small meal later. Built-up hunger overtime makes you overeat, which might leave you guilty letting you binge later.
  • Always choose a nutrition plan that is feasible for you economically, availability of the ingredients, it’s convenience as per the eating pattern of your family members, etc.

Once you get an eating disorder, it might as well take years to get rid of it completely. Even more than 10 years in some cases. You have occasional binge eating sessions even after you “assume” you have gotten rid of it completely, that is how heavily it impacts your mind.

All in all, whenever you notice someone having even a mild form of anorexia or bulimia, make sure you take up the situation seriously and take him or her to a counselor. Advice from a medical practitioner should be considered.

Conclusion

We must prevent ED before it destroys the person mentally, and it’s difficult for him or her to deal with later on in life. ED comes in way of your social life, your private as well as professional life. It can leave a person isolated without anybody else noticing it. Yes, a  fad diet can put you into serious complications. Let’s take a pledge to eat healthily and eat well- because it’s only water and food that makes you survive.

healthy eating

Why do fad diets fail?

WHY DO FAD DIETS FAIL?

When you google “how to lose 5kgs in one week?”, you will get to know a variety of unsuccessful ways to achieve that, not backed by any science, no explanation as to why and how one could possibly achieve such an unusual number.

fad diet dont work

 

But the bigger question is – what is weight loss for you?

What do YOU understand by weight loss? What is a healthy weight loss?

I might have consumed 3 cheeseburgers and fries the night before, got up the next day in the morning to feel constipated- starved the entire next day, and woosh! I weigh 2kgs extra the next day in the afternoon.

Is that really weight gain, or more precisely fat gain? Or is it, just water weight + weight of the poop?

This is the strategy most fad diets use – they intend to make you lose water+poop weight, making you feel lighter, and of course- allowing you to poop more.

Let’s understand fad diets with an example

fad diet

 

 

Let’s suppose I start with a fad diet– starving myself of salt, good lean protein, healthy fats, whole grains, and vegetables, post one week I lose 3kgs!

I get more excited and follow it way stricter the next week again.

But oops– post the 2nd week, I have achieved a plateau. My weight doesn’t seem to move at all.

The problem here is– I’ve lost the water weight now- and in reality, I haven’t lost any fat, and possibly, all during this fad diet– I have lost my precious muscle too.

Starvation can put you in a situation where the human body starts using the muscle mass to feed itself.

Do you want to lose your precious muscle?

A perfect, balanced, sustainable nutrition program is never going to let you starve, irritated, and never going to make you survive on just “fluids”.

How I lost weight without fad diets

I would like to share my story here – all the while when I lost 50+kgs, I used to consume 1L milk every day, have 6 boiled eggs, ate lean meats and vegetables, whole grains, omega-3s, and NEVER felt starved.

I did not face any gut issues or ever had a “plateau”.

BUT there was a difference- I used to run 15kms every day and do 200+ pushups plus my NCC regime.

Your diet has to go hand-in-hand with your workout. I believe in following simple strategy, “eat well, eat wholesomely, but push yourself in exercise”, and well – exercise becomes a mandate if, you actually want to boost your metabolism.

Your body naturally burns more calories throughout the day post exercising.

weight loss plan

Ask these questions to yourself before going for fad diets

How much are you going to let your body starve?

How much are you trying to make it “not used” to consuming food?

How many of these marketing “fat loss pills”, “metabolic boosters”, “fat burners” etc. are you going to rely on?

If you want to lose fat- there is no easy way out.

You need to eat well, develop taste buds for wholesome food that our past generations are so fond of! (reasons they survive 80+ years damn easily) and, you need to push yourself through exercise.

You can’t be expecting to lose 10kgs (of fat, get me right on this) in one month- it’s practically impossible, oh wait but yes- you can lose your precious muscle if you keep starving yourself through all the fancy fad diets.

What should be your approach then?

Your approach to “healthy living” has to change- one must understand losing fat is all about eating the right composition of food, not eat less at any cost.

Eating minimally processed, least genetically modified food varieties.

Not getting scared of the “right” type fats, and over or undereating them.

Eating minimally processed whole grains, with timings of consumption being monitored as per approach (fat loss/muscle gain/maintenance).

Eating less can and in most cases cause gut issues later, you feel starved and there is a high chance of relapse – you might start overconsumption of foods not permitted at all in the nutrition program you are currently following.

This is where the importance of sustainability and feasibility comes. A nutrition program or your dietary lifestyle has to be economical and “local”.

We need to understand that foods that have always been eaten by our past generations – and that our bodies have maximal feature similarities with them, something that they consumed and advice that our grandparents have always been giving- does have a scientific explanation in most cases.

Consider affordability when choosing Weight Loss Programs

food for weight loss

 

Consider the example of a recent trending diet plan- ketogenic diet plan.

I won’t call it a fad diet plan because it is not, there is science behind it, and if a human body is on ketosis– he or she does not have issues like starvation, cravings, boredom or gut issues (if, properly followed), yes the results by keto are absolutely optimal, sustained and some people even end up being on nutritional ketosis even after achieving their physique goals.

But the main question here is about its economic feasibility.

Is it okay for you to buy eggs/meat/paneer or other animal protein sources every day or tofu (if you are a vegan) every day?

Also, the daily consumption of soy products to such a high extent can have phytoestrogen effects.

Also, can you restrict yourself to low carb vegetables like capsicum, broccoli, French beans?

What if our local vendor doesn’t have them in all 7 days a week?

In such situations, people end up looking for “choices”, which may or may not be allowed in ketogenic plans, which may put you “out” of nutritional ketosis and can have other side effects – like people feeling guilty, depressed and might as well end up overeating.

Yes, obviously, if you live in a place where you have such vegetables, or lean meats available at your doorstep every day – then it is fine if you chose to do keto, and of course, if you can afford it.

Simply put, a nutrition program should be sustainable in terms of how much is its economic feasibility.weight loss plan

Key Takeaway

Choose a weight loss program that doesn’t make you give up, a program that later becomes your lifestyle forever. A program that makes you feel better, makes you live longer and promotes a better quality of life.

Sweat yourself in cardio to burn fat, eat good protein to maintain and grow muscle, lift weights or do strength training, and take enough vegetables and whole grains. Let’s not run away from hard work- it always brings results.

Why You Are Not Losing Weight?

Why You Are Not Losing Weight?

“I Always Believed If You Take Care Of Your Body, It Will Take Care Of You”

It’s frustrating when you don’t shed pounds even after attempting so tough. Weight loss is not always easy and several elements can carry it to a standstill. Weight loss is a technique—one that does not always occur as quickly as you may like.

At the most basic stage, weight loss failure happens when calorie intake is equal to or more than calorie expenditure. Calories are a unit of degree that display the amount of energy in foods and drinks. The body calls for an exact number of calories to function. It’s going to convert any extra calories into fats, growing overall weight. The body can only lose weight while it’s burning more calories than it takes in.

 

not losing weight

 

You are working out, controlling your carbs longings, and making changes to your way of life which isn’t sufficient to shed pounds, then what is?

Strong weight loss can require some real time, there are reasons that you won’t get step by step in shape that justifies thinking about as you check your headway. For example, perhaps you’re focused on a standard exercise, you’re committed to a regular workout, but you’re not burning enough calories. Maybe you are practicing enough and eating great, yet you have a medical condition that is interfering with your ability to shed pounds.

If your weight loss is still constant then it’s the time to re-evaluate yourself.

burn fat

Let’s understand some unexpected reasons why you’re not losing weight

Not Losing Weight Due To Micronutrient Deficiency

 It’s crucial to have a solid understanding of nutrition. Appropriate nutrients is going a long way beyond having enough to consume; quality of food is a long way extra critical than amount. The food nowadays you are putting into your body just doesn’t provide the essential nutrients you need to flourish and the weight loss suffers from it.

not losing weight

 

Did you already know that nutrient deficiencies can effects your weight? All nutrients have an essential job for your body – and when they can’t carry out their features well, many things happen in your system that makes weight loss more difficult. Here are the few nutrients whose role you will get to know:

  • The mineral magnesium, found naturally in leafy green vegetables, whole grains, nuts and beans is involved in over 300 chemical reactions throughout your body. Magnesium helps promote restful sleep and good digestion, improve insulin and blood glucose levels, and regulate metabolism. If you don’t have proper minerals in you then it may cause difficulty in weight loss.

 

  • The entire group of B vitamins can help increase energy and promote weight loss. These vitamins help metabolize protein, carbohydrates and fats as well as assisting with central nervous system activities.

 

  • Vitamin C is important to the production of carnitine, which carries energy to all the cells in your body, ensuring a healthy metabolism. If you don’t have sufficient carnitine your energy level will dip and set off your body to store fats for your muscles.

 

  • Research has indicated that vitamin D can actively help your body in losing weight by restricting calories. If you are having deficiency, then, this biological direction towards losing weight may be blocked.

 

  • Vitamin E and vitamin K work together to produce red blood cells and enhance muscle functioning. Lean muscle mass burns extra calories than body fats, and can make your metabolism extra efficient in burning calories.

 

  • Omega 3 fatty acids had been studied intensely and have been shown to be critical for burning fats. Those important fatty acids decrease insulin levels, growth metabolic price, decrease cortisol levels, improve the fat burning ability of your liver, and enhance blood flow for your muscle mass at some point of exercising.

Weight loss can experience like a dropping warfare on occasion, particularly if you don’t recognize how all aspects of your life effects your efforts. I encourage you to try to keep yourself away from these deficiencies by taking all the required vitamins & minerals as necessary for the body to help ensure that nutritional deficits aren’t inhibiting your weight loss goals.

weight loss program

Not Losing Weight Due To Low Metabolism

Metabolism is a series of reactions in a living organism that create and break down energy necessary for life.

not losing weight

 

 

 

Metabolism is often defined as fast or slow, but this term virtually describes how your body processes and makes use of the meals you eat. If your metabolism is functioning properly, weight loss will be less complicated. It’s if you have a dysfunctional metabolism that your body can also hold directly to more calories than it burns – and that could impact your potential to lose weight.

Think about your body as a car. If you put gas in a car, it uses that fuel in order to move. In the same way, your body uses calories from food, or energy, in order for it to move, breathe and function.

Our bodies burn calories in numerous methods:

  • Through the energy required to keep the body performing at the time of rest; that is known as your basal metabolic price (BMR). Basal metabolic rate (BMR) estimates the minimum number of calories a person needs to burn to sustain their basic life functions during a 24-hour period of rest. Your BMR is in part determined through the genes you inherit.
  • By ordinary activities
  • By exercise

A fast metabolism is one which burns a whole lot of calories to assist its metabolic features. Your buddies who can consume whatever they need without gaining weight probably have fast metabolisms. In evaluation, a slow metabolism does not burn as many calories to help the equal metabolic features.

Irrespective of whether your metabolism is fast or slow, our bodies are designed to store excess energy in fats cells. So in case you consume and drink extra calories (electricity “consumption”) than your body expands (power “output”) you may gain weight. Alternatively, if you consume and drink fewer calories than are burned through daily activities (which includes exercising, relaxation and sleep), you will shed pounds. Our bodies are also programmed to experience a lack of food as hunger. In response, our BMR slows down, because of this fewer calories burned over time. It truly is one motive why losing weight is frequently hard.

You can alternate the way you balance the calories you take in against the calories you use up by various activities you do daily, which can change your weight.

online fitness classes

Not Losing Weight Due To Hormonal Imbalance

 

not losing weight

 

 

 Hormones play a very important role in a woman’s life. Hormones such as cortisol (released when you are stressed), ghrelin (hunger hormone), thyroid (hypothyroidism can lead to weight gain), insulin (too much insulin in the blood can lead to insulin resistance, weight gain, and diabetes), and leptin (too much leptin in the blood, and your brain is desensitized to food, and you keep eating) can wreak havoc on your health.

In a nutshell, estrogen dominance is too much estrogen compared to your progesterone. This commonly happens to women, and even men, of all ages. There are a few reasons the imbalance can happen. One big contributing factor is xenoestrogens, which are chemicals in our environment that essentially mimic estrogen. These accumulate and get stored in your body, which throws off your hormonal balance.

Imbalance also frequently happens during perimenopause/menopause. As periods become less and less frequent, progesterone production takes a sharp nose dive, due to less ovulating and eventually none at all. Yes, production of estrogen decreases as well, but not as much as progesterone. Estrogen stores fat and fat cells make estrogen, so this easily becomes a vicious cycle.

Indicators of Estrogen Dominance can be:

  • Weight gain around puberty
  • Weight gain around perimenopause/menopause
  • Weight gain in your hips, thighs and arms

The fiber in veggies also helps to reduce estrogen dominance and promote a healthy gut. Good gut health is also necessary for optimal hormone metabolism and production. Fat actually helps to make hormones so you need healthy fat on board.

The worst part? Initially, you will not even understand that it’s your hormones that are making you eat so much or slowing your metabolism. Talk to a dietician or a physician and get your hormones checked. Follow their advice to balance your hormone levels.

 

Not Losing Weight Due To Stress

Stress and weight gain, go hand in hand. Stress, anxiety, and depression can take a toll on your mental and physical health. All these negative emotions stimulate the secretion of cortisol, which then recruits all the fat receptors in your abdomen area, leading to central fat accumulation.

 

 

not losing weight

 

 

Stress also causes a lot of toxin accumulation that can affect the cell functions. Constant stress can contribute to a number of health problems.

  • Experiencing cravings – When we’re stressed or unhappy, many of us reach for “comfort foods” that are high in sugar and fat.
  • Raising cortisol – Like sleep deprivation, too much stress increases the production of cortisol. Not only does this increase appetite, but it can also cause extra abdominal fat storage.

Talk to your friends, take rest, read books, learn new skills, and forgive yourself. Taking short moments throughout the day to consciously check in with yourself and lower your tension levels is a good starting place for dealing with chronic stress.

Mindful meditation is a good way to bring more calm to your life.

 

Not Losing Weight Due To Focusing Only On Workout And Not On Diet

Exercise is a great way to lose weight as it burns calories and builds muscle mass. In any case, in the event that you enjoy a major supper or smoothie after each exercise, you can destroy all that sweat-soaked work. Depending on workout without tending to the eating routine is not advisable to get required results of weight loss.

It is fundamental to be in a calorie shortfall to get desired results. This includes the body burning a larger number of calories as compare to the number of calories it gets from the eating routine. This refers to all the processes that sustain life, such as digesting food and breathing. Even brain activity burns calories. Exercise is an effective way to burn calories. In any case, to encounter any noteworthy weight loss, an individual needs to join workout with consuming less calories.

 

Watch out for high-sugar sports beverages and protein bars, as well. While these drinks can help extinguish your thirst or give you energy post-exercise but they can be high in calories. Without an adequate decrease in the quantity of calories that an individual consumes, it is extremely hard to get required results of weight loss through exercise.

Research also suggests that people tend to eat more food when they do exercise regularly. This can make it harder to keep up a calorie shortfall and lose weight. The most ideal approach to get desired results of weight loss is by combining exercise with a calorie-confined eating routine.

 

You Don’t Drink Enough Water

 About 75% of your body weight is water. Drinking water can profit weight loss. Drinking water has likewise been appeared to support the quantity of calories consumed by 24–30% over a time of 1.5 hours.

 

not losing weight

 

 

Water has no calories by any means, so it fulfill your thirst without including weight. Water looks after homeostasis, keeps the cells bloated, and helps different natural responses and capacities, assimilation and retention, transportation of synthetic concoctions, and poison expulsion. At the point when you don’t drink enough water, every one of these capacities are not done appropriately.

To diminish your calorie consumption, drink a glass of water before dinners. Drinking water may likewise expand the quantity of calories you consume. Somewhere in the range of 2 and 6 cups of clear, plain water every day can assist you with losing additional pounds.

If you are trying to lose weight, your metabolism, digestion, excretion, and cell function should be at optimum levels. Without consuming adequate amounts of water, that’s not possible. So, drink 3-4 litres of water every day. Drink more if you are working out.

 

Not Losing Weight As You’re Not Sleeping Well

 

sleep disorder

 

 

Low quality or inadequate sleep may influence weight loss. Great sleep is one of the most significant elements for your physical and psychological wellness, just as your weight. Studies show that poor sleep can increase the risk of obesity. Grown-ups and youngsters with poor rest have a 55% and 89% more serious danger of getting obese.

Getting enough sleep is significant in case you’re attempting to get more fit, not on account of how it influences you truly, yet intellectually too. Not taking enough sleep for 7 hours can prompt weight gain. Your brain is constantly working, and it needs to rest to orchestrate the body functions.

Being tired may make you skip practice or just move around less, consuming less calories. If you are working out, your muscles are undergoing wear and tear. They get repaired when you rest and sleep. Not sleeping enough, therefore, can lead to muscle fatigue, slowed down reflexes, hormonal imbalance, and weight gain.

Getting up and going to bed at the same time every day, avoiding stimulants like caffeine several hours before bedtime, and other changes can go a long way in improving the rest you get. Have your supper by 7-7:30 pm and sleep by 10-10:30 pm. This will keep you from staying up late and late night snacking. Moreover, you will wake up early and have the time to meditate, workout, and prepare your breakfast.

weight loss program

Conclusion

It is critical to keep in mind that there are not any short fixes on the subject of weight loss.

The nice way to attain and preserve a healthy weight is to eat a nutritious, balanced weight-loss diet.

This must include 10 portions of fruit and greens, appropriate protein, and whole-grains. It is also beneficial to exercise for at the least 30 minutes each day.

You will surely get the required results just be patient.

lose weight with dieting tips

 

 

 

 

Know How the Immune System Organs Work.

Despite being surrounded by harmful microorganisms, toxins and various pathogens, humans manage to survive. All thanks to the immune system. The immune system has organs, tissues, cells and molecules that all work together to generate an immune response that protects us from microorganisms, removes toxins and destroys tumor cells. The immune response can identify a threat, mount an attack, eliminate a pathogen, and develop mechanisms to remember the offender in case you encounter it again.

 

Our immune system can be easily compared with the defense system of a country. It protects us from invaders and strengthens our power. Just as a country’s defence services have different divisions such as airforce and navy, similarly our immune system also has its own divisions. 

 

The main branches of the immune system are:

  • Innate Immune system
  • Adaptive immune system.

Innate Immune system

The innate immune response includes cells that are non specific, meaning that although they distinguish an invader from a human cell. They don’t distinguish one invader from another invader. The innate response is also feverishly fast – working within minutes to hours. The rise in temperature of your body, i.e fever happens due to the response of the innate immune system. But it has a negative point as well- it has no memory that associates with it. This means that the innate response will respond to the same pathogens in the exact same way no matter how many times it sees the pathogen. 

 

Adaptive Immune System

The adaptive immune system is highly specific for each invader. The cells of the adaptive immune response have receptors that differentiate one pathogens from another by their unique body arts called as the antigens. These receptors can differentiate between a  friendly bacteria and a potentially deadly one. The tradeoff is that the adaptive response relies on cell’s activation, so that they can differentiate and find the right kind of fighter cell to kill the pathogens. This takes time, maybe even weeks. But the biggest advantage of the adaptive immune system is its immunologic memory. So, the next time the same pathogens comes to attack our body, it kills it faster and much more easily.

Now let us look into the various immune system organs:

Skin

Hand, Rainbow, Light, Palm, Touch

Every country has a border, and there is an army there to protect it. This barrier of our immune system is our skin, which doesn’t allow any physical intruders to enter our body. Our skin contains a lot of proteins and peptides, both of which combat the microbes and germs which come in contact with it. Proteins such as lysozyme, calprotectin and defensine have antibacterial properties in them. They hinder the life process of the bacteria and don’t allow pathogens to come in. Other than this, the pH of our skin is also maintained in such a way that it doesn’t allow the growth of bacteria and pathogens in it. This is how our skin works as a physical barrier.

 

Our immune system has two major divisions in terms of organs
  • Primary Lymphoid Organs 
  • Secondary Lymphoid Organs

Primary Lymphoid Organs

Primary Lymphoid Organs are those organs, where immune cells develop. These include Bone Marrow and Thymus. The secondary lymphatic organs are the place where the defense cells do their actual work. These organs include the lymph nodes, the spleen, the tonsils and other specialized tissues in the mucous membranes of the bowel, for example.

Bone Marrow

Bone Marrow is a soft tissue, present in the longest bone of our body.Our bone marrow contains stem cells, which are responsible for producing blood cells of all kinds The major kind of dense cells are B-cells and T-cells. B- cells are synthesized in the bone marrow. Other than this, the B-cells also mature here. But on the other hand, T cells are only generated here, they don’t mature in the bone marrow. The mature B-cells further transports to the lymphatic organs through the blood for the further functions.

 

Thymus

Thymus is an organ in between your two lungs. The thymus gland is the place where T-cells mature. The thymus serves a vital role in the training and development of T-lymphocytes or T cells, an extremely important type of white blood cell. T cells defend the body from potentially deadly pathogens such as bacteria, viruses, and fungi.

Secondary Lymphoid Organs

The secondary lymphoid organs are the spleen and the lymph nodes. They act as sites for maintaining the mature naive lymphocytes and are also the site where lymphocyte binding to antigen and hence their activation occurs. It contains the following organs:

  • Lymph nodes are bean-shape capsular structures and contain lymphocytes, macrophages, and dendritic cells. the lymph nodes provide an ideal micro environment for lymphocytes to encounter and respond to entering foreign antigens effectively.
  • The spleen is in the left abdominal cavity. Unlike the lymph nodes, the spleen has no lymphatic vessels but contains arteries and veins and is the major site for the clearance of antigens in the bloodstream.
  • Mucosa-associated lymphoid tissue or MALTs are always spread with the digestive, respiratory, and urogenital structures and are the major sites for initial contact with environment antigens. When foreign pathogens enter into the body, they must first attach to the mucosa which associates with the glycosylated proteins, and then they destroy the wall of mucosa.

Conclusion

The immune system is a vital organ in our body and helps to fight against various pathogens. It includes various organs which work together to complete the task.

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.

 

 

 

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.

yoga online

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.

yoga online

 

 

 

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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Treatment of acidity- Home Remedies and a Simple Herbal Solution.

Acidity is something people experience often like on a daily basis or at least weekly. Often it becomes the deal breaker for any outdoor meal or street foods. That burning sensation or tingling pain may sometimes become so severe that it may even disturb your night’s sleep. Many five-minute remedies are being marketed to us everyday. It may give us instant relief, but is not good for our body for the long term. A problem such as acidity that may occur every once in a while should be tackled with much care as prolonged use of inorganic solutions can be harmful. It is thus best to rely upon our kitchen ingredients for an easy and safe solution. If these are consumed properly and are included in the everyday diet, it can even relieve acidity permanently. 

What is acidity

acidity, chest pain

Acidity is a term used for a set of symptoms caused by excess production of acid in our stomach. Normally, the gastric glands secretes hydrochloric acid which is required for the breakdown and digestion of food we eat. But when the amount of acid exceeds more than the required, it generates a burning sensation just above the stomach. This happens because the acid starts flowing back towards the food pipe.

Due to higher consumption of spicy foods, acidity is pretty common in the Indian subcontinent. In some cases, constipation and indigestion is seen among people with acidity.

What Causes Acidity

Generally, it is a result of several external factors such as eating habits and lack of exercise. But many internal health problems such as asthma and kidney issues can also cause acidity. 

Ayurveda says that the increase of Pitta Dosha in your body can be one of the reasons for acidity. Some of the external reasons for acidity include:

  1. Excessive intake of tea/coffee.
  2. Smoking and alcohol consumption,
  3. Binge eating or Overeating.
  4. Taking long breaks between meals, skipping meals or eating at irregular times.
  5. Consumption of spicy and oil food.
  6. Consumption of processed and fat-rich foods.
  7. Excessive stress
  8. Lack of sleep
  9. Lack of physical exercise.

 

Symptoms of Acidity

Chest pain and burning sensation are the most common symptoms of acidity. However, it can change from person to person. Some people can even feel nauseated and constipated during acidity. Here are some other symptoms you should know to check whether you have acidity or not:

  1. Burning sensation above the stomach.
  2. Fullness during or after a meal, Feeling bloated often.
  3. Sleep troubles. Often cannot sleep due to uneasiness.
  4. Modified tastes or in some cases tastelessness
  5. Restlessness. Troubles sitting down at a place for a long time. An urge to walk often.
  6. Constant Burping.
  7. Mild to severe chest pain. Can be mistaken for heart attack.
  8. Frequent urination and sometimes without the urge to drink water.
  9. Lack of appetite or increased appetite.
  10. Burning sensation in the throat.

buy jeeragest to fight acidity and indigestion

Home Remedies for Acidity

1. Fennel Seeds

fennel seeds, acidity

This may not be the first time you might be hearing about Saunf or Fennel seeds as a solution for acidity. Every restaurant has a plate of saunf to complete the meal. The vitamins, minerals and dietary fibres present in it helps the process of digestion. It contains a compound known as anethole, which has antibacterial properties. It kills any infection in your stomach, further giving a soothing feel to your stomach. Chewing just a few fennel seeds can give an instant cure to acidity. It is one of the easiest solutions for acidity and provides immediate relief.

 

2. Ginger

ginger, acidity, solution

This irregularly shaped spice is also one of the remedies for your acidity and acid reflux. One of the reasons for acidity is a bacteria known as pylori. The active substance present in ginger known as gingerol kills these bacterias and reduces inflammation in the stomach. It also helps with many cases when a person feels nauseated after eating food. 

In Ayurveda  ginger has various uses in healing and medicines. It is one of the key ingredients in treating indigestion. It is known as ardrakam or shuntha in Sanskrit. Due to its pungent (spicy) at the same time sweet and warming properties, it works well for stomach troubles.

3. Mint

mint leaves, acidity, mint tea

Nothing cools you down more than a glass of minted water. The antioxidants and nutrients present in it speeds up the function of digestive enzymes. Many people often experience pain and burning sensation along with acidity. Pudina (mint leaves) with its cooling properties is the best remedy for it. Pudina also helps with stomach cramps by calming down the stomach muscles and also improves digestion.

It has no side effects and can be easily consumed. Just eating raw mint leaves can do the trick. If the flavor seems too strong for you, then switch to mint water or mint tea as a solution. 

4. Jeera

cumin, jeera, acidity

Jeera is a well known digestive aid. It neutralizes the acid that forms in our body and also is an effective remedy for acid reflux. 

Ayurveda considers Jeera as a substance which balances all three doshas- Vata, Pitta and Kapha. It also says that drinking jeera water can help in soothing your stomach as it stimulates the digestive juices in our body.

Studies [1] say that cumin activates the digestive juices in our stomach. And by doing so, it promotes better digestion. It also reduces acidity and gas trouble and relieves the stomach pain and abdominal issues. 

A study was done by NCBI on 57 patients with Irritable bowel syndrome(IBS). It states that cumin extract cured their IBS. Not only this, but it also helped with other gastronomical problems such as bloating and abdominal pain.[2]

 

5. Buttermilk

lassi, buttrmilk, chaach, acidity, relief

We often rely on many health drinks to solve our problems, only to find that our desi Punjabi drink was the solution all along. Our homemade ‘lassi’ or ‘chaach’ is loaded with health benefits for our body. It contains lactobacillus bacteria that lubricates the intestines, breakdowns the food, absorbs the nutrients and helps in smooth digestion. Not only this, buttermilk is also a natural probiotic. Probiotics help in an easier digestion process and reduce acid reflux and acidity. To add to its benefits, probiotics are also a great solution to maintain cholesterol levels. Further, buttermilk also prevents bloating in our stomach by flushing out all the bad bacteria in our body.

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. 

buy jeeragest to fight acidity and indigestion

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 acidity. 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

Acidity is a very common disease that can affect any age group. There are many home remedies that may solve this problem. But proper medications such as Jeeragest treats it more precisely. A long term use of it can also treat acidity completely.

buy jeeragest to fight acidity and indigestion