Why stretching exercise is important for your body?

 

Nowadays people are so much busy with their work, eventually, they ignore their health badly. Sedentary lifestyle, continuous sitting on desk or computer for long hours at the job make you really very sick. The stiffness of the body is not good for health. We have seen in recent times that young people(age group 25-40) are dying because of sudden cardiac arrest. To deal with such condition, stretching of the body is very much essential. In this article,  we explore 5 easiest stretching exercise for the body. You can do it in the morning or as per your schedule on daily basis.

 

1. Neck Rotation:

 

Rotate your neck 5 times clockwise and repeat the same anti-clockwise. Up and down your neck for 5 times and repeat the same for both sides movement. It will strengthen your neck muscle. If you have prolonged neck pain then you should consult your doctor before doing this exercise.

 

2. Baddh Konasana (Butterfly pose):

 

 

It is seated asana and it looks like a flying butterfly. Practice it 2-3 minutes daily on empty stomach.

 

It helps to strengthen inner thighs, knees, and groins. It helps to stimulate abdominal organs, prostate glands, ovaries, and kidneys. It soothes sciatica pain.

 

3. Vashistasana (Side plank pose):

 

To begin side plank pose, you have to lift your slightly and shift your body weight on your right arm. Your left arm should be straight up towards the sky. You can practice it exactly as per image is shown here.

 

It stretches your wrists and strengthens them. It strengthens your legs and abdomen. It improves your balance. It also strengthens arms and shoulder.

 

4. Ardha Matsyendrasan (Half twisted yoga pose):

 

Ardha Matsyendrasan (Half twist yoga pose) is a stretching exercise of the spinal cord. It strengthens back muscle. Practice it as per image is shown here. Breathe normally and hold this posture for 15-20 seconds. It is fish like posture that is why it is called as ardh matsyendrasan.

 

It improves the function of a vertebra of the spine. It stretches back muscle and spine. It helps in release stiffness of the hip muscle. It cures back problem and also beneficial in the slipped disc. It also helps in diabetes, cervical spondylitis, and constipation.

 

5. Bhujangasana (Cobra Pose):

 

In this asana, you have to raise the upper part of the body while feet are lying down. Hold your body 10 to 15 seconds in this position. Repeat this 2 to 3 times.

It is good for the kidney. It treats back pain. It is good for asthma and improves the digestive system. It is good stress management. It also prevents thyroid problems.

Benefits of Omega-3 Fatty Acids

Omega-3 fatty acid is one of the important fatty acids. We have to rely on a healthy diet for omega-3.

 

It is very important for our brain and other body parts also.

 

Helps in reduce the cardiovascular disease risk

Helps in cancer prevention

Helps in preventing depression and anxiety

Improves eye health

Promotes brain health during pregnancy and early life

Fights against Alzheimer’s disease and dementia

Helps in rheumatoid arthritis

Reduces asthma in children

Improves bone and joint health

It is good for the skin

Improves sleep

 

Source of Omega-3:

 

 

Mackerel

Salmon

Herring

Cod liver oil

Sardines

Anchovies

Oysters

Walnut

Soybean

Chia seeds

Flax seeds

 

There are lots of fish based and vegetarian Omega-3 supplements are available in the market under different brand names.

5 Healthy Drinks for Weight Loss

When you are focused on weight loss some simple beverages are more prominent than others for weight loss. Beverages like lemon water, coffee, green tea have the characteristic to boost to metabolism and decrease hunger, all of which may lead to weight loss.

 

The following are some of the most simple health drink which help in weight loss.

 

1.Lemon Water

 

Drinking a glass of warm lemon water in the morning increases metabolism in the body and assist you in the overall weight loss. Drinking lemon water also can help you stay hydrated. It is a rich source of vitamin C and also a natural detoxifying agent.

 

 

2. Green Tea

 

Several studies suggested that caffeine in the green tea can help elevate metabolic rate and increase fat oxidation. You don’t need to drink a lot of green tea, one or two cups per day are enough for weight loss.

There are different flavors of green tea available in the market, but the matcha green tea is one of the best and rich sources of antioxidants and nutrients.

 

 

3. Black Coffee

 

Coffee contains caffeine and it is a natural stimulant to increase metabolic rate and leads to overall weight loss. Coffee is used by people to boost energy level.

 

 

4. Apple Cider Vinegar

 

Apple cider vinegar is free from fat and carbohydrates and contains acetic acid which stimulates weight loss. In our earlier article, we have seen other benefits of apple cider vinegar. You can have it two to three times a day as per your taste.

 

 

5. Protein Drinks

 

High protein beverages are a good option for weight loss. There are lots of protein powders available in the market under different brand names. It will fulfill your hunger and you feel energetic and as a good replacement for fat and carb intake, your overall weight will reduce.

 

Bottom line is these simple and easily available drinks can help you to lose your extra pounds with regular exercise.

5 Ways To Manage Diabetes

Diabetes is a chronic condition which can affect the entire body. It is not like other diseases where you only rely on professional treatments, but diabetes treatment requires active participation who has it. You can live an enjoyable life by managing it.

 

1.Regular sugar check:

If you have diabetes then it is highly recommended that you check your sugar on regular basis. There are lots of devices available in the market under different brand names for sugar check. Regular checking helps you to more aware of your sugar level.

 

 2.Do not skip or neglect your meal:

In diabetes, it is not advisable to ignore your meals. Your diet should be as per your body requirements and suggested by your doctor or dietician. To skip your meal is harmful to your body.

 

3.Start a day with seasonal fruit and almonds and walnuts:

After passing the whole night it is not advisable to stay hungry in the morning. You can start your day with one seasonal fruit and almonds and walnuts. It will fulfill your vitamins and minerals requirements.

 

4.Exercise regularly:

Weight training is extremely important in people with diabetes. Doing weight training can help in maintaining a healthy blood sugar level in the body and also reducing the dose of the medicine. Exercising also release important compound endorphins which are responsible for boost your mood. Consider exercise as a medicine.

 

5.Balanced diet:

You should avoid high carb food as it rides your sugar level very high. That’s why it is important to keep track. So you should plan accordingly. Fiber is Important in sugar control. Your overall intake should be healthy and balanced suggested by your dietician.

Amazing Apple Cider Vinegar


Amazing Apple Cider Vinegar

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Benefits

  • Helps in weight loss
  • Improves digestion
  • Clears skin
  • Antibacterial and antifungal
  • Lowers blood pressure
  • Lowers cholesterol
  • Helps in gout and other arthritis
  • Relives heartburn
  • Dissolves kidney stone
  • Detoxifies the body
  • Regulates pH balance in the body
  • Lowers glucose level in diabetes

Preparation

Natural apple cider vinegar is made from fresh organically grown apples. After passing through the natural fermentation process, a web-like substance called “mother” that becomes visible. It is good to opt for raw, unfiltered and unpasteurized apple cider vinegar for utmost benefits.

Dosage: 2 tablespoons, mixed in a glass of water one or two times a day. You can add honey into it for the tasteful drink.

 

Healthy Soup For Weight Loss

RECIPE

Healthy Soup For Weight Loss

Ready in 20 minutes

Serves 3 people

170 calories

 

Ingredients

  • 1 small piece  boneless chicken
  • Carrot
  • Zucchini
  • Baby corn
  • Cherry tomatoes
  • Cauliflower
  • Black pepper
  • Green chilli
  • Toasted sesame oil
  • Mushroom
  • Basil

Preparation

  1. Chopped the vegetables above and put them into the pan and pour 300ml of water and put it on slow to medium flame. Boil chicken in the separate pan for 10 mins.
  2. Add crushed black pepper. Salt as per your taste and add one to two tablespoons of toasted sesame oil. You can use extra virgin olive oil also but this toasted sesame oil will add a unique aroma to your soup. Add separately boiled chicken stock into that pan and further boil it for 10 mins.
  3. Now soup is ready and it is very healthy. It helps to reduce weight and add fulfill your protein and vitamins requirement. It is also useful in a sore throat or congestion.

Warm Water Benefits: 5 Ways Drinking Warm Water Can Cure Your Body

Drinking warm water helps our body in many ways. As per Ayurvedic
medicine, drinking warm water in the morning boosts our digestive system and
reduces metabolic waste in our body. Whether it is skin or digestive system,
warm water can help in many ways.

1. Drinking warm water in the morning on an empty stomach can improve
bowel system and aid constipation in breaking down foods and helps smooth
elimination. It cures constipation problem.

2. Drinking warm water reduces heartburn in your body.

3. Drinking warm water in the morning helps in reducing weight.

4. Drinking warm water in the morning improves blood circulation.

5. Drinking warm water in the morning on an empty stomach reduces pimples on the skin. It is also anti-aging.

Warm Water with Honey and Lemon Benefits

Drinking warm water in the morning with honey and lemon on an empty stomach increases the energy level of your body, it also reduces your body weight and controls blood sugar level.

Important minerals for the human body

Important minerals for the human body

 

1.Iron

Role: composition of hemoglobin and metabolism

Source: red meat, liver, shellfish, egg yolk, green vegetables, enriched grains, and lentils

 

2.Iodine

Role: synthesis of steroidal hormones

Source: sea salt, iodized table salt, fish, shellfish, algae

 

3.Zinc

Role: metabolism, antioxidant

Source: shellfish, fish, whole grains, nuts

 

4.Calcium:

Role: strong bones and teeth, nerve transmission, muscle function

Source: milk products, vegetables like broccoli, cabbage

 

5.Potassium

Role: helps the body in maintaining heart rhythm, build proteins, use carbohydrates, maintain pH

Source: beef, fish, chicken, cantaloupe, potatoes, tomatoes and beans.

 

6.Sodium

Role: helps the body in maintaining correct fluid levels in cells, support absorption of other nutrients,

Source: salt

 

7.Magnesium

Role: Supports muscle and nerve function, boosts immunity, regulates heart beating

Source: beans, nuts, whole grains, green vegetables

 

8.Phosphorous

Role: Builds strong bones and teeth, repairs cells, produces proteins

Source: dairy foods, whole grains, meat

 

9.Chloride

Role: balances fluids in the body, essential role in the production of digestive juices

 

10.Traces of minerals

Chromium, manganese, cobalt, copper, selenium, fluorine etc. are other minerals which body needs in small amounts but at the same time, these are also important for human body.

 

Vitamins and their importance in our body!

Vitamins and their importance in our body:

Vitamins are essential nutrients because they perform hundreds of roles in the body.  Eating a healthy diet remains the best way to get sufficient amounts of the vitamins we need.

Vitamins cannot be synthesized by mammalian cells and, therefore, must be supplied in the diet in small quantities.

Vitamins are divided into two groups of water-soluble(vitamin B complex & C) and fat-soluble(Vitamin A, D, E & K).

Fat-soluble vitamins:

1.Vitamin A

Role: helps in the formation and maintenance of healthy skin, hair, and mucous membranes; aids in the ability to see in the dim light(night vision), essential for proper bone growth, tooth development, and reproduction.

Source: deep yellow/orange and green vegetables and fruits(carrots, broccoli, spinach, sweet potatoes etc..), milk, cheese

2.Vitamin D

Role: helps in the formation and maintenance of bones and teeth, aids in the absorption and use of calcium and phosphorous

Source: milk, tuna, salmon, cod liver oil, and skin exposed in the morning sunlight

3.Vitamin E

Role: act as an antioxidant and protects essential fatty acids from oxidative damage.

Source: nuts, vegetable oils, cereals, green leafy vegetables

4.Vitamin K

Role: helps in the synthesis of substances needed for clotting of blood, aids normal bone metabolism.

Source: green leafy vegetables, cabbage, cauliflower

 

Water-soluble vitamins:

5.Vitamin C

Role: is important in forming collagen, a protein that gives structures to bones, cartilage, muscle and vascular tissues, helps bones and teeth, helps in absorption of iron, protects other vitamins from oxidation

Source: citrus fruits, melons, berries, dark green vegetables, tomatoes

B-complex vitamins:

6.Thiamine B1

Role: helps in the release of energy from carbohydrates, promotes normal functioning of the nervous system

Source: whole grain products, dried beans, and peas, nuts, sunflower seeds

7.Riboflavin B2

Role: helps the body to transform carbohydrates, proteins, and fats into energy

Source: nuts, yogurt, milk, whole grain products, cheese poultry, green leafy vegetables

8: Niacin B3

Role: helps the body to transform carbohydrates, proteins, and fats into energy

Source: nuts, dried fruits, poultry, fish, whole grain products, beans

9: Vitamin B6

Role: helps in use of fats and amino acids, aids in the formation of protein

Source: sunflower seed, poultry, beans, bananas, nuts, green leafy vegetables

10: Folic Acid

Role: helps in the formation of hemoglobin in red blood cells, aids in the formation of genetic material

Source: nuts, beans, whole grain products, fruit juices, dark green leafy vegetables

11.Pantothenic Acid

Role: helps in the formation of hormones and certain nerve-regulation substances; helps in the metabolism of carbohydrates, fats, and proteins

Source: nuts, milk, poultry, seeds, dried fruits, green leafy vegetables

12.Biotin

Role: helps in the formation of fatty acids, helps in the release of energy from carbohydrates

Source: eggs, milk, vegetables

13.Vitamin B12

Role: helps in the formation of red blood cells, helps in the functioning of the nervous system

Source: milk, poultry, yogurt, fish, eggs,