Category: Health

In our day-to-day beauty regime, psychological peace and spiritual balance play a relevant role. We never think but most of our skin problem are due to various imbalance in our body fluids, blood circulation, no exercise and stress too.

Apart from its innumerable health benefits, Yoga also helps to beautify skin. Practising yoga daily is beneficial and helps eliminate toxins from your body through sweating, breath-workout and poses which detoxify the body and increase blood circulation, points out cosmetic surgeon Dr Geeta Grewal.

Here are a few yoga asanas that can help providing you a firm face and glowing skin:

Increase blood flows to your face

Standing forward bend and let your head free or uttanasana and viprita karani. These poses help blood to rush to your head, reverses aging effect and giving your cells a rejuvenating boost of oxygen.

Eliminate wrinkles

Yoga also makes your skin tighter and smoother, as you work with muscles of forehead and around your eyes that helps to erase the effects when you performed. When you practice facial yoga like the lion, the V and smiling faces, it helps to reduce your forehead wrinkles by increasing circulation, relaxing muscles and reducing stress.

Glowing skin

The downward facing Mudras like Marichyasana, Dhanurasana and halasana, reduce dullness and clear the acne, disseminating that amazing young-looking glow and improve your complexion drastically.

Reduce facial fat

At one point of time, you will stop liking the chubbiness of your cheeks and facial fat. Yoga pose for cheeks, lips and jaw can help you to tighten your skin and reduce your facial fat. The cheeks workouts are easiest workout that you can do anywhere anytime to tone and firm your facial muscles, cheeks and lips. Some of them are the V, smiling etc.

Exterminate double chin

Yoga poses like chin lift, rolling the neck, lip pull, jaw release, platsyma tone help to get chiseled jaw line and high cheek bone which are in the trend that define the face.

Get rid of pimples

Yoga increases blood flow, removes toxins and capture free radicals that helps you to get rid of pimples. Pimples mainly caused due to stress and hormonal changes. Thus, yoga helps to balance hormones, relax your body and relieves stress. Various yoga poses like uttanasana, trikonasana, kapalbhati, viparita karani, pavan muktasana can help you fight with pimples.

Free from acne and scars

Acne and scars are very common these days; seven out of 10 people are facing the problem of scars and acne. This causes mainly due to poor digestion, imbalance hormones, toxication in liver and kidney and improper blood circulation. Pranayam breathing, rabbit pose, child pose, spinal twists, adequate sleep help you to get rid of scars and acne.

Remove dark circles

Natural way to zap those dark circles away is yoga like hastpadotasan, sambhavi mudra and surya namaskar.

Faster Hair Growth

Yoga is also highly capable of treating all types of hair and scalp problems. If you have been suffering from the problem of hair loss, you can try various yoga poses for actual results. Some of the best poses of yoga for hair growth that also help to prevent hair loss are Vajrasana, Adho Mukha Svanasana, Sarvangasan and Balyam Yoga.

Also Read-Adapt with the changing seasons

Read More-How to manage diabetes during winter

People with diabetes face a real challenge during the winter season. The cold weather coupled with reduced physical activity puts stress on the body, causing it to go into a fight-or-flight mode. This results in the release of natural survival hormones like adrenaline and cortisol. Consequently, the liver releases more glucose for energy leading to increased blood sugar levels…writes Puja Gupta.

Dr H.P. Bharathi, Deputy Chief Medical Officer, Jindal Naturecure Institute says: “Presently, more than 50 million people in India have diabetes and it is expected to go over 6 crores by 2025. So, there’s a big challenge in front of the country to tackle this rising concern. A naturopathic approach recommending specific behavioural changes can help in the effective management of diabetes during the winters.”

He shares 10 naturopathy and yoga tips that can help people with diabetes during the cold season.

1. Diet

A well-balanced diet is crucial to keep diabetes in control no matter the season. It is recommended to include plenty of vegetables, fruits, whole grains, lentils, beans, and oatmeal. Sweets and fatty foods should be avoided. Also, diabetics should refrain from consuming dry fruits as the fructose in them may spike the sugar level.

2. Sufficient Hydration

It is essential to keep the body hydrated at all times to get rid of the excess glucose through urine. Water should be the primary beverage choice as other beverages are loaded with preservatives and sugar.

3. Yoga

The ancient practice of yoga can work wonders on the body, helping people with diabetes to keep the disease under control and lead a normal, happy life. Science has shown that specific yoga poses that involve the twisting and stretching of the internal muscles and organs stimulate the pancreas and endocrine system. This facilitates insulin secretion, which keeps the blood glucose levels under check.

4. Alternative Treatments

Alternative treatment methods like acupuncture, physiotherapy, hydrotherapy, etc., can restore harmony to the body in several ways. Acupuncture, where thin needles inserted into specific points in the body, can help with weight loss, control blood sugar levels, and reduce insulin resistance. Physiotherapy and hydrotherapy promote neurological and musculoskeletal functions that aids in weight loss, reduces stress levels, and lowers blood pressure.

5. Proper Sleep

Sound sleep is vital as the body relies on it to repair itself from exposure to toxins, daily stressors, and much more. Diabetics should aim for at least 6-7 hours of continuous sleep daily to let the body recuperate from damages and boost the immune system.

6. Mental Health

Those affected with diabetes live with a lot of stress. It can cause spurts of anxiety, mood change, confusion, and depression. The American Diabetes Association says that Seasonal Affective Disorder (SAD) may occur during winters; however, it is treatable. Spending time with loved ones, indulging in hobbies, or getting professional help are some of the ways through which diabetics can find relief.

7. Personal Hygiene

To maintain personal hygiene, people with diabetes should wash their hands frequently and thoroughly with a natural soap. Apart from that, saline rinses using a Neti pot should also be practiced as it keeps the respiratory passages clear.

8. Lose Weight

Obesity can increase the risk of developing type 2 diabetes by 80-85 percent. For people with obesity, the pancreas cannot produce enough insulin to meet the body’s needs. Therefore, losing weight becomes the only option to stay healthy and fit. Regular exercise, brisk walks, etc., should be incorporated into daily life to get rid of excess weight.

9. Avoid Immune Suppressing Foods

Diabetics should stay away from high-fat food, alcohol, caffeine, and white sugar, suppressing the immune system’s effects. Too much high-fat foods can block the lymphatic system, hindering the body’s ability to fight infections.

10. Spend Time Outdoors

Spending time outdoors or in nature not only boosts mood but also increases Vitamin D levels in the body. Vitamin D is an essential component that enhances the body’s ability to recognise pathogens and come up with a response against them, especially influenza.

Diabetes care is complex and it goes well beyond glucose control. Physical activity, healthy eating, and maintain proper body weight are crucial factors in preventing, managing, and reversing diabetes. Naturopathy explores a wide range of factors to determine which ones should be prioritized and how they can be modified to aid diabetics to effectively manage their condition during the winter season.

Also Read-Hacks To Disinfect Winter Garments

As winter comes along, the air gets crisp and dry. That has a direct effect on the metabolic functioning of the body. Yoga and Ayurveda strongly advocate to adapt with the changing seasons; hence it becomes important to make the necessary changes to your diet and exercise.

Nishtha Bijlani, a Mumbai based certified Yoga Expert suggests different ways to deal with the winter chills:

1. Start your day with a warm glass of water. This helps to aid the sluggish digestion during the winters and helps clear the bowels effectively.
2. Practice the Yogic Kriyas as hereunder:

Kapalbhati:

Kapalbhati is also known as the breath of fire. It increases the agni or fire element in the body. It improves the functioning of the digestive and respiratory systems. With regular practice, it helps cleanse the frontal lobes of the lungs, releases toxins and drains the sinus beds.

Method:

Sit on the mat in a cross-leg position or on a chair with your back upright. The focus is on active exhalation. The inhalation is passive. Keep the eyes and mouth closed as you start the first round with 20 active exhalations.

Release the breath actively through the nose and belly. There will be a sound that accompanies your exhalation. You will notice the belly naturally pump inward with every exhalation. Avoid tensing the face and the rest of the body.

You can gradually increase to 50 strokes of breath and more. Practice this early morning on an empty stomach. Avoid during pregnancy, menstruation and in case of high BP.

Bhastrika:

Similar to Kapalbhati, the practice of Bhastrika is done with active inhalation & exhalation. It raises the heat in the body and helps clear the toxin build up. It gives great power to the lungs and leaves one feeling light and relaxed.

Method:

Begin in a comfortable seated position on the mat or chair. Along with the breath we will create a downward pulling action with the hands. On inhale take your hands up and on exhale, make a fist to pull down. Continue this up-down action with the hands coordinating with the breath. Remember to keep both the inhale & exhale active.

Practice this early morning on an empty stomach. Avoid during pregnancy, menstruation and in case of high BP.

Sukshma Vyayam:

These are gentle movements done to lubricate and mobilize joints. Especially helpful in cold dry weather when the joints stiffen up. Practice of Sukshma Vyayam takes just 10-15 min and it has the power to unblock the stagnant flow of energy in our joints. It sharpens the senses, refreshes the mind and redirects life back in.

Some movements that you can do:

Neck movement: Simply move the neck in all 4 directions: up, down, left, right and back to center.

Wrist rotation: Make a fist, extend your hands forward at shoulder height. Make outer circles with your wrists followed by inner circles.

Point & flex the feet: Can be done standing or seated with legs stretched open. Point your toes forward in plantar flexion and then turn your toes toward you in dorsiflexion. Keep the movement from the ankle joints.

Dhanurasana:

Dhanurasana is a backward bend, also known as the bow pose. Not only does help to effectively open the spine, but also improves respiration and digestion.

It stretches open the body, releasing all stiffness and tightness. It helps to create suppleness in the spine and freeness in the breath.

Method:

Lie down in a prone position with your belly rested on the mat. Bend your knees and grab the outer sides of your feet. Using the strength of your legs, pull your chest up, lifting it off the mat. Remember to not pull your feet down to the hips.

Keep moving the legs back and create the expansion in the chest. When you are done, slowly release the feet and rest on the mat.

Avoid: If you have a back or knee injury.

3. Eat warm foods

This is the season to have warm soups and meals. Choose to eat light home cooked meals instead of heavy dense foods. As the digestion tends to get sluggish during winters, it’s best to eat early dinners and keep the heaviest meal for lunch when the sun is the strongest.

Our bodies follow a circadian rhythm which moves as per the sun. Hence, the digestive power is the strongest at noon. Stay away from cold salads, frozen meals and raw food. Include spices, nuts, ghee and honey.

As the season changes, so shall our routine. This winter remember to keep yourself warm, nourished and active with these simple changes to the lifestyle.

Also Read-Hacks To Disinfect Winter Garments

As winter comes along, the air gets crisp and dry. That has a direct effect on the metabolic functioning of the body. Yoga and Ayurveda strongly advocate to adapt with the changing seasons; hence it becomes important to make the necessary changes to your diet and exercise…writes Puja Gupta.

Nishtha Bijlani, a Mumbai based certified Yoga Expert suggests different ways to deal with the winter chills:

1. Start your day with a warm glass of water. This helps to aid the sluggish digestion during the winters and helps clear the bowels effectively.

2. Practice the Yogic Kriyas as hereunder:

Kapalbhati:

Kapalbhati is also known as the breath of fire. It increases the agni or fire element in the body. It improves the functioning of the digestive and respiratory systems. With regular practice, it helps cleanse the frontal lobes of the lungs, releases toxins and drains the sinus beds.

Method:

Sit on the mat in a cross-leg position or on a chair with your back upright. The focus is on active exhalation. The inhalation is passive. Keep the eyes and mouth closed as you start the first round with 20 active exhalations.

Release the breath actively through the nose and belly. There will be a sound that accompanies your exhalation. You will notice the belly naturally pump inward with every exhalation. Avoid tensing the face and the rest of the body.

You can gradually increase to 50 strokes of breath and more. Practice this early morning on an empty stomach. Avoid during pregnancy, menstruation and in case of high BP.

Bhastrika:

Similar to Kapalbhati, the practice of Bhastrika is done with active inhalation & exhalation. It raises the heat in the body and helps clear the toxin build up. It gives great power to the lungs and leaves one feeling light and relaxed.

Method:

Begin in a comfortable seated position on the mat or chair. Along with the breath we will create a downward pulling action with the hands. On inhale take your hands up and on exhale, make a fist to pull down. Continue this up-down action with the hands coordinating with the breath. Remember to keep both the inhale & exhale active.

Practice this early morning on an empty stomach. Avoid during pregnancy, menstruation and in case of high BP.

Sukshma Vyayam:

These are gentle movements done to lubricate and mobilize joints. Especially helpful in cold dry weather when the joints stiffen up. Practice of Sukshma Vyayam takes just 10-15 min and it has the power to unblock the stagnant flow of energy in our joints. It sharpens the senses, refreshes the mind and redirects life back in.

Some movements that you can do:

Neck movement: Simply move the neck in all 4 directions: up, down, left, right and back to center.

Wrist rotation: Make a fist, extend your hands forward at shoulder height. Make outer circles with your wrists followed by inner circles.

Point & flex the feet: Can be done standing or seated with legs stretched open. Point your toes forward in plantar flexion and then turn your toes toward you in dorsiflexion. Keep the movement from the ankle joints.

Dhanurasana:

Dhanurasana is a backward bend, also known as the bow pose. Not only does help to effectively open the spine, but also improves respiration and digestion.

It stretches open the body, releasing all stiffness and tightness. It helps to create suppleness in the spine and freeness in the breath.

Method:

Lie down in a prone position with your belly rested on the mat. Bend your knees and grab the outer sides of your feet. Using the strength of your legs, pull your chest up, lifting it off the mat. Remember to not pull your feet down to the hips.

Keep moving the legs back and create the expansion in the chest. When you are done, slowly release the feet and rest on the mat.

Avoid: If you have a back or knee injury.

3. Eat warm foods

This is the season to have warm soups and meals. Choose to eat light home cooked meals instead of heavy dense foods. As the digestion tends to get sluggish during winters, it’s best to eat early dinners and keep the heaviest meal for lunch when the sun is the strongest.

Our bodies follow a circadian rhythm which moves as per the sun. Hence, the digestive power is the strongest at noon. Stay away from cold salads, frozen meals and raw food. Include spices, nuts, ghee and honey.

As the season changes, so shall our routine. This winter remember to keep yourself warm, nourished and active with these simple changes to the lifestyle.

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You were possibly trained at a young age about ways by to improve your physical health, however, mental health and self-care might have taken a backseat. If you have been diagnosed with a mental health ailment like anxiety or depression, the treatment typically comprises of emotional therapies and medication.

The lifestyle changes which tend to impact our state of mind are often less observed. Fortunately, with many now prioritising mood and cognitive health as much as their physical health, mental health and the discourse around it, in current times is less stigmatised than it was in the past. Today mindfulness is equally valued as much as physical health. Even those not suffering from a cognitive health condition may still look for effective ways to further take care of their mood, reduce stress, and accomplish day-to-day mental health.

As with physical health, nurturing mental health is an ongoing process; simple daily practices and lifestyle changes can aid in this. Kanchan Rai, Mental and Emotional Wellbeing Coach, Founder – Let Us Talk mentions five lifestyle modifications to get you started:

Practice relaxation techniques: While sensory input can release stress in the moment, relaxation techniques facilitate to condense overall stress levels. Practices like meditation, yoga, deep inhalation and progressive muscle relaxation can help put the brakes to anxiety levels and help balance your mind and body.

Healthy eating is a go-to option: In order to achieve an optimal brain functioning you must increase the intake of wholefoods like green leady vegetables, grains, legumes, seafood and lean meat in your diet. These foods encompass magnesium, folate, zinc and vital fatty acids which accelerate cerebral function. Edibles rich in polyphenols, such as wine, dark chocolates and berries are also vital in getting the mind activated.

Improving mental well-being through physical activity: Fitness activities to get your body moving can offer an instant mood elevation. Activities that involve social interaction and exposure to nature can possibly help mental well-being even further.

Reach out when you need help: Positive lifestyle alterations are not a replacement for medication or therapy but, rather, something you can undertake yourself in addition to treatment. While most lifestyle modifications can be encouraging, some fluctuations may be challenging if used as a emotional crutch. One might be required to deal with it delicately, and with expert support.

Prioritizing sleep: Along with improving sleep patterns, sleep hygiene techniques also help to treat insomnia. These comprise of limiting caffeine usage, regulating your sleep time, limiting screen time and ensuring you wake up at a similar time in the morning. Never force yourself to sleep, if you are unable to sleep within around 20 minutes, it may be best to get up and focus on an activity until you feel tired. The other mainstay of achieving an enhanced sleep pattern is to limit light exposure. This will surge the emission of melatonin, which aids in sleep. Getting quality sleep is significant for regulating stress levels, thus indirectly mending mind health.

Also Read: Always Bother About Your Immune System