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4 Easy Asanas to Relax the Mind

There’s typically not a single soul that can leave the Earth without experiencing stress, fear, anxiety or depression even once. The intensity of each emotion is where the differences come in. Some tend to build up these emotions while some tend to cope and come out of them. Nevertheless, people from various parts of the world resort to Yoga, when it comes to mental wellbeing. Yoga is a form of exercise to tame the mind, body and soul. A little bit of an emotion is definitely needed to live a healthy life. The problem starts when such emotions persist and start interfering in everyday activities. Yoga helps to maintain a balance such that it helps induce the much needed positivity and strength.

The following are the asanas you can try to achieve this balance and lead a happy and stress-free life in this mechanical world:
1. Shavasana (Corpse Pose): Lie down on the mat with your face up, arms relaxed on the sides and legs extended. Close your eyes and take deep breaths. And while you do so, concentrate on every part of your body one by one from head to toe. This is the easiest of all asanas and is basically like a warm-up session. This asana can also be used to relieve you of fatigue.

2. Viparita Karani (Legs against the wall): Place a pillow on the floor close to the wall and sit on it. Now lie down in such a way that the head is on the floor and the legs are perpendicular to the wall. Relax your arms on the side with your palms facing upwards as this is believed to attract energy from the environment into your body. Now start your deep breathing exercise with your eyes closed for one minute and repeat for 3-4 times. This asana helps ease menstrual cramps and improves blood circulation to the brain apart from calming the mind.

3. Child Pose (Balasana): If you’re suffering from back ache, neck pain, high blood pressure, anxiety or stress, this is an extremely effective asana that you could try. Sit on the yoga mat kneeling while ensuring your knees are together. Rest your buttocks on your feet and slowly lower your torso over your thighs such that your forehead touches the mat and your hands touch the floor (over your head). Take deep breaths for 30 seconds and repeat 3-4 times.

4. Snake Pose (Bhujangasana): Lie on your stomach with legs stretched and toes touching the ground. Keep your arms at the side with your palm facing the ground, beside your chest. Your forehead should be on the floor. Now slowly raise your head and neck upward and backward while you focus on your breathing (inhale while you lift your thorax and exhale when you come down). This asana is ideal for mind relaxation and also serves to correct the posture of the spine.

References:

http://www.artofliving.org/in- en/yoga/health-and-wellness/yo ga-for-anxiety-disorder

http://www.mindbodygreen.com/0 -15860/6-relaxing-yoga-poses-t o-help-you-fall-asleep.html

6 Tips to Avoid Injuries during Workout

December is here and a lot of you are already thinking about the resolutions you want to take for the New Year that’s fast approaching. In the meantime, there a handful of people thinking about how their fitness resolutions taken in the beginning of 2016 failed without being surprised about it. We are sure that the workout sessions are again going to top your list of resolutions for 2017.

In all enthusiasm, a lot of people indulge in workouts to an extent that their body can’t take and end up having injuries. To avoid such injuries, here are a few tips to strike a balance between your enthusiasm levels and your body’s capacity to withstand the strenuous exercises.

1. Age is not just a number: Well, your mind may feel 16 but your body wears out as you age. That’s the theory of nature. The primary thing to avoid injuries is to keep in mind the fact that your body may not accept the exercises that you did in the 30’s when you’re in your 40’s.

2. When in doubt, talk to a trainer: Trainers are readily available in most of the fitness centres to help you with clarifications. Reach out to them to device a personalized fitness regime. The kind of exercises you do, the order in which you do them, the number of repetitions, duration, etc. differs for every individual according to the age, gender and body condition. Hence it is imperative to have a session with a professional who can guide you through this.

3. Listen to your shoes: A lot of injury relating to the foot can be avoided just by wearing the right shoe. By right shoe we mean, right size and right quality. Did you know that shoes are sometimes customize based on your body weight to support your workout? If you don’t remember the last time you got your shoes, you’re in trouble. Head to a specialty store immediately to get expert advice.

4. Warm up & cross train: Warming up is definitely great for the muscles to flex. It also helps the muscles to be supplied with adequate oxygen and blood thereby preparing them for the workouts ahead. Cross training is also equally beneficial – it gives your muscles a much needed break from your normal workout routine.

5. Respect Fatigue: Fatigue is one of the indicators through which your body sends out signals to your brain. To a certain extent, this fatigue is required for making the muscles get stronger and more efficient during training. But it becomes a crucial sign when you over-do the workout resulting in injuries.

6. Hit the bed on time: A peaceful sleep for 7-8 hours is mandatory when you are following a workout schedule. Sleeping enables the muscles to relax and repair (if needed) after an effective training session. Ignoring this, can strain your muscles way too much and lead to injuries.

References:
http://www.webmd.com/fitness-e xercise/features/6-ways-avoid- workout-injuries#1

http://www.active.com/fitness/ articles/8-tips-to-avoid-injur ies-while-exercising

5 HIV Myths Busted

The number of people diagnosed with HIV has almost doubled in the last ten years. We celebrated World AIDS Day yesterday to tell the world that around 34 million people have HIV across the world and the number is alarmingly rising. For all those who’ve been thinking HIV and AIDS are the same, we’ve got to enlighten you. HIV is basically a virus called Human Immunodeficiency Virus that tends to stay and live in the body. As a result of HIV, the person’s immune system weakens and becomes weak in a way that the body stops fighting off pathogens, which it otherwise does. So HIV is a virus and AIDS (Acquired Immunodeficiency Syndrome) is an illness that makes people vulnerable to a range of other diseases.

Image source – www.avert.org/hiv-transmission-prevention/myths

Here are a few misconceptions about HIV that people often tend to believe.

1. HIV can be cured: This might sound disheartening but the truth is that it can’t be completely cured (as of date). There are medications available to suppress the activity of the HIV in infected individuals which in turn can increase their lifespan by a few more years. There are no medications available to completely eliminate the virus out of the body.

2. HIV can spread through toilet seat: HIV cannot be transmitted without blood or certain other body fluids (direct contact). Casual contact like using the same plate, toilet, hugging, shaking hands or even kissing have no risks associated. One often tends to hear rumours like how a mosquito can spread HIV or even a drink infused with HIV virus. It is not true! HIV can only be transferred through unprotected sex, blood transfusions or from a mother to a child during pregnancy.

3. Women with HIV shouldn’t get pregnant: Although pregnant women may transmit their HIV to the foetus, there also have been cases where the new born baby is born completely healthy and free of the virus.

4. It’s okay to have unprotected sex if you and your partner have HIV: Most of the people are not aware of something called HIV ‘superinfection’, which happens when an HIV infected person is affected by a second strain. It mutates and makes the situation more critical. Using condoms is the best way to keep things at bay.

5. If you’re on treatment, you can’t spread the virus: Remember that HIV is a very strong virus and antiretroviral drugs can only suppress their effect. The medications you take don’t give you a green card to have unprotected sex or share razors/needles.

References:

http://www.medicinenet.com/scr ipt/main/art.asp?articlekey=19 039

http://www.everydayhealth.com/ hiv-aids/hiv-facts-and-myths-q uiz.aspx

6 Ways to Beat the Winter Blues

Winter blues are SAD. Like really SAD – where SAD means Seasonal Affective Disorder. It is a form of depression that is usually seen during early winters. One in five people across the world experience serious mood swings, depression and anxiety during the winter season. Although in India winters aren’t as bad as they are in the West, there’s still the incidence of winter doldrums in a certain population making them feel sad, lethargic, exhausted, grouchy, unmotivated or pessimistic every year around the same time. SAD affects more women than men (4:1 ratio) and the number increases as we move to northern latitudes. The good thing about winter blues is that they tend to fade away with the onset of warm weather and is not a serious disorder to be worried about. However to keep yourself going, it is imperative to take a few steps to lift your spirits up.
1. Sleep near windows: Every night before you sleep, make sure your curtains aren’t closed. You need the morning sunlight that’s rich in Vitamin D to activate your body cells and to build a healthy immune system.

2. Move out of your house: It is going to be hard, but it is going to be great for your day. Step out of the house within two hours of waking up, however cold it is and soak yourself in the natural breeze and sunlight.

3. Switch to brighter alarm clocks: Light therapy is a successful treatment for SAD. There are alarm clocks in the market that tend to emit bright light when they go off. Look for these and keep them on your bedside table.

4. Join communities: Become a part of welfare communities or other volunteering associations and start engaging in social activities. This will help you interact with more people and help kill the blues.

5. Dawn Simulators: These little devices tend to mimic sunrise inside your room. By adjusting the light intensity level appropriately it can emulate a perfect summer.

6. Switch to peppy music: Avoid listening to slow melodies as much as possible. Create a peppy playlist and turn it ON the moment you wake up. Shake your body and sing along- this will trick your body into thinking you’re in a happy environment.
References:
http://time.com/3692785/beat-w inter-blues/

https://www.buzzfeed.com/jessi camisener/simple-tips-tricks-f or-beating-the-winter-blues?ut m_term=.xwvywN9Z7#.ln5a5Z7Ww

5 Foods You Should Avoid While on Antibiotics

If you’re sick and the doctor gives you a prescription there’s an 80% chance that there’s an antibiotic prescribed as well. Many a time the dosage is quite high and they tend to destroy the good intestinal microflora that aid in digestion apart from killing the other pathogenic bacteria. Our body functions on the right balance of chemicals and hormones. When this gets disturbed there’s the incidence of various kinds of health complications. It is not always possible to avoid antibiotics but what we can do is to eat right when taking those medications. Different foods cause different reactions. Some tend to completely hinder the process of absorption of the ingested medication and some might tend to slow down the process. Sometimes one may even have an upset tummy. To cope with all this, read further to understand the types of foods that don’t usually pair well with antibiotics.

1. Dairy Products: It is usually advised to avoid all dairy products when you’re taking antibiotics. Milk, especially can have an adverse reaction as the calcium present tends to interfere with the chemical constitution of antibiotics and reduce the absorption of antibiotics.

2. High-fibre food: We may have all heard about how healthy high fibre foods are if you’re looking at losing weight. In general what happens is that the fibre tends to slow down the rate at which food is absorbed. But while you’re on medication, you need the absorption to happen faster. Hence it is better to avoid foods like beans, lentils and whole grains.

3. Alcohol: This might sound very obvious. But the fact is that it doesn’t actually interfere with the effect of antibiotics but it just causes other side effects like acidity and gastrointestinal burns.

4. Calcium & Iron Supplements: As pointed out earlier, calcium tends to interfere with the absorption process when coupled with the chemical constituents of an antibiotic. The same effect is seen when iron supplements are ingested. Hence it is better to avoid such pills/supplements.

5. Citrus fruits: Fruits like grapes, oranges and lemons can impede the healing process when you’re taking antibiotics as they tend to slow down the absorption process. Also avoid highly carbonated beverages available in the market, especially sodas.

References:

http://www.indiatimes.com/heal th/tips-tricks/foods-you-shoul d-avoid-if-you%E2%80%99re-on-a ntibiotics-242876.html

http://www.news.com.au/lifesty le/health/health-problems/the- foods-and-drugs-that-should-ne ver-be-mixed/news-story/ae993e 3ef35a0f980580fc6a943ec388

The Gym Commandments

Ever wondered if gyms have a code of conduct too? The answer is yes! It is not a place where you go to flaunt yourself. It is the place where you indulge in intense workouts with a whole lot of other people sweating it out too. We’ve already told you about about how to dress right for the gym and this time we have come up with a set of rules/ things to remember when you’re at the gym to ensure a safe and productive training environment for you and the people around.
Please take note of the following gym etiquette and if need be, stick it on your gym’s wall for the benefit of others as well.

1. We know you like sweating your calories out. What you should also know is that you need to wipe it up as and when you do. Nobody wants to see or feel your sweat either on the floor or on the machine.
2. Never attend calls when you’re working out. Firstly, it is a nuisance to the people around and secondly, you might want to think about stepping away from the workout bench so that someone else can use.
3. Avoid strong perfumes as some people around you may find it allergic.
4. You may be self-obsessed with your six-packs but gym is definitely not the place to click selfies, especially when it is crowded.
5. While using the mirror in the gym space, make sure that you don’t block the visibility for others.
6. You may have a brilliant voice which your friends love to hear. But try to keep your singing music to yourself at the gym.
7. Create a positive environment by saying ‘Hi’ to new people and being accommodating.

8. No dropping dumbbells. If you lift them, you lower them.
9. Always remember to keep things in the place where you picked it from. Unload the weights once you’re done.
10. Don’t indulge in loud & long conversations/ chit-chats with your gym-mates inside the gym. Others might get disturbed.
11. Stay at home if you’re sick.
12. Do not stare at people while they work out.
13. Dress appropriately.

References:
http://www.muscleandfitness.co m/workouts/workout-tips/10-com mandments-gym-etiquette
http://www.livestrong.com/slid eshow/1007329-16-gym-etiquette -rules-people-break/

6 Tips to Quit Smoking Naturally

It might surprise you that India is home to almost 12% of the world’s smoking population and close to 9 lakh people die every year in India because of smoking! This is quite an alarming number and has to be viewed seriously since smoking kills not only the smoker but also the people around. It can be quite a challenge to come out of the addiction but it is necessary to atleast try for the sake of yourself & your loved ones around you.

Here are a few big facts about smoking which might make you want to say NO.

· Tobacco is the second leading cause of death globally after hypertension

· One in 10 people die due to smoking

· Each cigarette has 5000 toxic chemicals of which 70 have known to be carcinogenic

· 15 billion cigarettes are being smoked worldwide everyday We know it’s not easy to quit!

But you can try some of the following simple & natural remedies at home and kick the habit for good.

1. Sweets for once is OK: Research has shown that about 30% of the people who crave a cigarette get satiated when they indulge in sweets. Pop some of your favourite candies or buy some sugar-free candies but don’t go overboard.

2. Announce to the whole world: It is believed that when you share things to people you wish to achieve or do, the efforts you put in for it is more. So use social media or your favourite whatsapp groups to tell people that you’re quitting smoking. Try pulling in a few of your other friends and do it as a team- it’s more fun!

3. Reconsider dieting: If you’re in that phase of dieting where you say NO to every yummy food you see, you’re doing a mistake. Trying to quit smoking and getting in shape at the same time can do more harm than good. You may sometimes gain a few kilos while trying to quit smoking simply because you tend to indulge in other stuff but you can always lose them in two months or so with a proper diet & exercise. So go easy on that diet!

4. Drink lemon juice: Lemon juice has high drug-resisting properties making it ideal for clearing the toxins out of your blood after smoking. Drink 4-5 glasses of lemon juice and flush those toxins out of your body.

5. Massages: A good massage has proven to curb the cravings of a smoker. You can massage your hands or ears by yourself to reduce anxiety and improve your mood.

6. Avoid the triggers: You might always feel like smoking after doing something specific. Find that trigger and avoid it. It may be alcohol, coffee or even a particular food. Chew sugar-free gums instead if needed!

References:

http://www.jarrete.qc.ca/en/fiches/Tips_to_stop_smoking.html

http://www.rd.com/health/welln ess/quit-smoking/

6 Fun Things to Do While Waiting in a Line

It’s been two weeks since the nation was taken by surprise. ATMs have been overflowing with people since the announcement of demonetization and the queues seem never ending. Most of the Indians have their weekends dedicated for withdrawing money from ATMs. There are still a few people gearing up with headphones in the ears and a refreshing drink in their hands to fight the tediousness. Waiting in queues can be very exhausting and annoying. If the weather isn’t very supportive, you are definitely going to whine and pine till the end of time. Keeping yourself calm and composed during such situations is very important. If possible, try and help old people and pregnant woman and you will feel good about yourself.

Listed below are a few fun things you could try to entertain yourself and stay cool while you’re in that long queue.

1. Play the alphabet game: While you’re waiting outside an ATM, look around and spot objects that start with A,B,C, and so on. Don’t skip letters if you’re finding it deifficult – the trick is to try hard and keep looking to kill the time.
2. Carry a Sudoku book: Play with those numbers on the Sudoku book and activate those brain cells. You will really find yourself progressing faster in the queue .

3. Phone to the rescue: This is the most obvious option. Play games, read the news, reply to mails, chat with friends, play with snapchat filters, browse your gallery etc. – the options are never ending.

4. Clean your wallet/handbag: You would have never realized that your wallet still has bills you got centuries ago. This is the best time to organize and clean up your bag/wallet and while you do so, check the bills and try to remember when got it and any incidents associated to it. You may end up having a few sweet memories!

5. Take your Kindle: If you’re a person who loves to read, it is needless to say that your tablet (or your current book) is your best companion.

6. Rubik’s cube: If you’ve never tried playing with a Rubik’s cube, you are probably missing out on something fun and exciting. Search for videos that help you with hacks to make it more interesting.

Lastly, if you’re not a fan of standing in long queues and you still find yourself crying thinking about it, there are a few start-ups that are offering their services to help you skip those queues. All you have to do is to download the app, pay them and they’ll get someone to wait for you in the queue. You will be intimated when your turn is nearing.

References:
http://liveplayfully.gogosquee z.com/fun-things-to-do-while- waiting-in-line/
http://www.wesh.com/article/18 -ways-to-kill-time-while-waiti ng-in-line-at-a-theme-park/ 4439781

5 Foods for Instant Energy

You’re at work. It’s a little past 11 am and your stomach is starting to grumble. You look at your watch and you realize you still have to push yourself for an hour till lunchtime. You open your drawer to find that slab of chocolate inviting you… What will you do?
Most of the time, we tend to compromise on eating healthy food when hunger strikes us. Your mind needs to work and for that your stomach needs to be fueled instantly. We won’t be surprised if you munch on that chocolate despite feeling guilty for doing so later. But it’s always too late by then.
So here is a list of foods that you can carry to work to snack on to give you that instant boost:
1. Green smoothies: This is the best energy booster that you can give your body as the fresh green vegetables that you use are rich in antioxidants. They have the tendency to be absorbed by the body instantly as the breaking down process is very short. Make sure you use only green vegetable and ditch that sugar. Add honey instead, if needed.

2. Coconuts: How many times have you stolen those coconut slivers while your mom keeps it aside for cooking? It’s not only tasty but also has flavonoids which provide instant energy. The best part is, you feel energized for a very long time with just 3-4 slivers.

3. Chickpeas: Being rich in Vitamin B and Magnesium, they are loaded with nutrients required to produce molecules of energy. Add a bit of curry powder to it, to give that extra spiciness. Spicy foods have the natural tendency to kill dead cells and eliminate them out of your system thereby helping you revitalize.

4. Figs, Nuts & Dates: These are the best sources of energy. You will be able to feel energized by picking just a few. Be cautious while you eat nuts as they can sometimes cause an imbalance in cholesterol levels and can make you feel sick.

5. Yogurt: This always comes as a saving grace every time you feel tired or drained. Cool it in the fridge before you eat to get refreshed instantly. Yogurt provides an excellent replenishment to your body’s glycogen sources and helps them release a lot of energy.

References:
http://www.womansday.com/food- recipes/food-drinks/g2071/best -foods-for-energy/?slide=1
http://www.efficientlifeskills .com/5-foods-to-give-you-an- instant-energy-boost-and-a- better-mood/

How to Choose Between Yoga & the Gym

Have you always found yourself debating between the two?

It is almost impossible to say which one is better than the other. They say that Yoga is everything your body needs but it is definitely through gymming that you will be able to build your muscles. With yoga one can expect increased flexibility, toning and general relaxation. When you workout at the gym you might end up feeling drained whereas when you do yoga, your mind and body feels rejuvenated. It all narrows down to what suits your lifestyle. Be it yoga or a gym; at the end of the day you should make sure that you don’t give your fitness/wellness classes a miss.

Here are a few quick points that will help you choose between the two:

1. To be honest, if you’re looking at losing weight, gym is more effective than yoga. The results are achieved more quickly in the former.

2. To build muscles and get those packs, hit the gym. 3. For keeping yourself fit in the comfort of your house, yoga is a pocket-friendly option since it doesn’t require costly gym equipment that might also occupy a lot of space. 4. Sometimes, intense gymming may induce hunger and result in you eating more. If you fall under the category of people who binge eat after a good workout session, you should probably just stick to yoga as it doesn’t increase hunger.

5. If you’re looking at intense cardio workouts & sweat inducing sessions that give you a general feeling of awesomeness, go gymming.

6. To get a holistic effect on your body – say yes to Yoga. It gives you a healthy body, peaceful mind and has an overall calming effect.

7. If you’re not a fan of doing strenuous exercises and are looking at reducing your chances of getting injured, we would suggest yoga for you.

8. Some asanas in yoga may require complicated stretching and bending which may not be ideal for everybody. In such cases, it is advisable to look for selected equipment at the gym that is suitable.

9. If you see yourself slouching in front of your office computer everyday, yoga has dedicated asanas for posture improvement.

10. For children and teenagers under 18 and for older people above 60, yoga may be a good option to consider. It also helps improve memory and concentration power in students.

11. To achieve a gradual weight loss that can also be long-lasting, choose yoga! 12. There are specific asanas for specific disorders in the body. So if you are looking at correcting your thyroid problem or metabolic disorders, yoga is all you need. 13. Yoga is the best treatment for many psychological disorders like depression, anxiety, stress, addiction, etc. Research has also proved that people practising yoga have the tendency to live longer. References:

http://www. naturalremedieshome.com/yoga- versus-gym http://easyayurveda.com/2010/ 11/21/gym-or-yoga-which-one- to-choose/

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