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Get Rid of Flabby Arms at Home

Does your arm wave in the wind every time you say good-bye to someone? Or have you always looked at those super cute sleeveless tops with a heavy sigh? Welcome to the world of flabby arms!
It’s a struggle that many people, even those who have succeeded in losing weight, experience all the time. Your flabby arms can either be due to aging or excess body fat. Either way, toning your arms is important and requires a focused approach. Lifting the right kind of weight is very crucial in toning your arms since too much weight creates muscle strain and hence can damage the tendons and too little weight won’t make a difference.
Listed below are a few simple and easy exercises you can do at home that will let you flaunt your arms in no time.

1. Shoulder Press: This is considered one of the most effective exercises as it also helps define the areas connected to the arms like the chest and the back and evenly tones out your muscle mass. Since it involves pushing away and pulling in heavy weights, it is intended for people who wish to have a muscular look. However you can always alter the weights according to your muscle strength. If you don’t have weights at home, grab some water bottles and fill them with grains.

2. Planks: Planks can initially be very strenuous but as days progress you can work your way up. Start with a 15 second plank and increase it every week. If you find it very difficult, try to balance with your knee initially till you reach a point where you are able to balance without it for at least 15 seconds. This not only helps tone your muscles but also works on the muscles of the abdomen and thighs.

3. Skipping: Skipping is one exercise that engages almost every muscle in the body and it also helps tone your body while losing weight. It’s convenient and easy to do and has a lot of cardio benefits. Skipping for 10 minutes helps you lose close to 150 calories.

4. Prayer Pose: Join your hands together high up in the air and feel the strain in your upper arm. This allows your biceps and triceps to also be engaged. Repeat this for 30 times and watch yourself reaching the world of perfect arms.

Reference:

http://www.totalbeauty.com/ content/gallery/tank-top-arms/ p89172/page1

http://www.cheatsheet.com/ life/sculpt-your-dream-arms- with-these-5-easy-exercises. html/?a=viewall

4 Natural Ways to Regularize Menstruation

Most women have experienced delayed or missed periods at some point in their life. Irregular periods and missed periods are the kind of stories that all women can relate to. Such problems are mostly benign and can be treated through oral medicines and by incorporating certain changes in lifestyle that will help regulate the menstrual cycle by checking hormonal imbalances. However common these symptoms are, it is always better to check these symptoms with a gynaecologist if they exist for a prolonged period of time or occur frequently. There are a lot of natural ways that you could try to regularize your cycle but before that it is important to understand why you’ve been facing this issue. In women who are in the early menopausal phase, these symptoms are quite common. Similarly for women who just underwent a surgery in their uterus or experienced a miscarriage, these symptoms tend to show up as well. In other cases, you can try the following remedies that will help you tackle the issue:

1. Say no to white food: Most natural foods are not white and look the way they do due to the chemical processing. These chemicals are known to disrupt your menstrual cycle and can also result in increased storage of fat. This excess fat affects your ovulation and can cause irregular periods.

2. Eat unripe papaya:You can indulge in this fruit in the form of juice or just the whole fruit. Unripe papaya is more effective in being a cure than ripe ones. But ensure you don’t consume too much of it when you menstruate.

3. Dark Chocolates ‘only’: Yes you read that right. Dark chocolate contains flavonoids which help improve blood circulation by reducing platelet clumping, Make sure it has at least 70% cocoa solids and don’t confuse your hormones by eating too much of it.

4. Castor oil to the rescue: This magical oil has a tendency to balance your hormones. Dip a small piece of cloth in castor oil and spread it flat on your lower abdomen. Place a hot water bag on top of this and cover the entire set-up with a towel. Do this for an hour everyday for a few months to see results. Avoid this practice during menstruation.

Always remember that your body reacts in the way you feed it. What you eat is very important for the body to secrete the right hormones and maintain a healthy balance. So always watch what you eat. Go natural in every possible way!

Reference:

http://theadventurouswriter.com/blogbaby/5-foods-that-make-your-menstrual-cycle-regular/http://deliciousliving.com/health/natural-ways-regulate-your-menstrual-cycle

Simple Ways to Recharge Your Mind

Just like how your body gets tired after a strenuous workout, your mind also gets tired when it is constantly squeezed to bring out your creative juices. Many a time, our mind just loses energy doing myriad things that demand attention in our daily lives leaving us weary and exhausted. During such situations, it is important to stop and refuel the mind with a few self-care measures. Research shows that people who stress themselves out for 8 continuous days had the highest incidence of depression and anxiety 10 years later. Keeping your mind relaxed and healthy is one of the key factors to long term mental well-being. Here are a few quick tips that you can essentially follow on an everyday basis to refresh and recharge:

1. Power Nap:There’s a reason why we call this short sleep a ‘power’ nap. A power nap essentially bridges the gap between sleep deficit and want of time. Brief naps (10-15 minutes) have proven to increase alertness of the brain which otherwise functioned with lesser clarity and pace. Many corporate firms these days encourage employees to have a power nap between intense work sessions as this has proved to increase workplace productivity.

2. Call someone you like:Be it a friend, spouse or family, pick up the phone and make that call. Such conversations definitely help you to distract your mind from regular work stuff and also release endorphins in your body thereby giving you the required instant energy.

3. For the love of pets:Take some time off to browse and look at cute animal pictures and videos if you really love pets. This simple act of looking at cute things will increase your ability to focus and also relieve you of some stress.

4. Take that walk:Bright daylight has the tendency to suppress melatonin, the hormone that is responsible for making you feel sleepy and sluggish. Giving your brain a few minutes of this exposure coupled with fresh air entering your body gives the instant natural mental boost.

5. Magic with music:Keep that favourite playlist of yours always ready and carry it everywhere you go. Music is being used as a therapy in a lot of areas these days and has resulted in interesting results. Research also suggests that singing or even humming to the music you like, releases a lot of happy hormones in your body. So grab those headphones the next time your brain asks for energy and sing along!

Reference:

http://www.lifehack.org/articles/productivity/10-surprisingly-simple-things-you-can-recharge-your-mind.html

http://www.inc.com/jayson-demers/7-ways-to-recharge-your-mind-midday.html

5 Essential Ways to Keep Your Bones Healthy

Bones are the strongest parts of your body and a perfect supporting mechanism to help you engage in everyday activity. Your body’s bone composition is constantly changing as old bones break down to form & build new ones. On an average, an adult requires about 1000 mg of Calcium everyday. You should be able to give your body all the calcium that it needs both in terms of Vitamin D as well as Calcium itself. Both these organic compounds help in the growth and strengthening of the bones. Here are 5 essential ways to keep your bone healthy and strong:

Eat Calcium rich foods:Bones and calcium are like two sides of a coin. Nature offers this calcium in abundance in the form of green leafy vegetables, fresh fruits like apple, kiwi and pears and also an array of dairy products like cheese, milk, yogurt, etc. If you’re a person who loves nuts, go for almond and other derived products like almond butter.
Say ‘hi’ to the morning sun:The body starts producing Vitamin D the moment it is exposed to sunlight. Doctors suggest that 10-15 minutes of sun exposure, three times a week is required for the body to produce the Vitamin D that it requires.
Use Olive Oil:Olive oil is a key ingredient in the Mediterranean diet and a study shows that incidence of bone problems is lower in the Mediterranean area. Its extensive health benefits make olive oil an excellent addition to your everyday diet.
Avoid corticosteroid medications:Extended usage of corticosteroid medicines might increase the risk of bone damage and deteriorate the mechanics of the bone. So check for medicines that have complex names like prednisone, cortisone, prednisolone and dexamethasone and stay away from them.
Go easy on caffeine:Caffeine definitely has some health benefits but unfortunately not for the bones. Research has shown that drinking more than two cups of coffee per day accelerated bone loss in people who don’t consume enough calcium. It’s therefore good if you have it in moderation.

Always remember to follow a healthy and balanced diet coupled with 45 minutes of exercise everyday to keep yourself in the pink of health.

Reference

http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060

http://www.nhs.uk/Livewell/healthy-bones/Pages/food-and-diet-for-strong-bones.aspx

5 Best Ways to Cool-down After Workout

Workouts can take different forms and can be thoroughly relaxing for the mind and body if done in the right spirit. As much as working out is important, the post-workout phase is also a critical part of any exercise routine. This session takes care of tissue repair, strength building and overall recovery and helps you feel really good after a workout. This is exactly why the treadmill has a cool-down setting. The body which had been working out with increased blood and pressure levels for a considerable amount of time requires that minimal activity cool-down session to gradually bring it to its normal working level and de-stress the muscles. Did you know that indulging in a lunch time walk is a nice way of cooling down your intensely worked out brain that’s been slogging all the while?

Here are 5 simple activities that help with the cool down process:

Stretch:Stretches have been proven to give the muscles of your body the necessary push and pull mechanism that will help loosen stiff muscles and also reduce the soreness that can happen the next morning. There are various forms of stretches that you could adopt. Based on the kind of workout you do, you can either do simple arm and leg stretches or do more complex stretches that involve other crucial parts of your body like the abdomen, chest and neck.
Swimming:Most of the gyms these days are equipped with either a Jacuzzi or a swimming pool to help you with the post workout session. This is the most interesting kind of cool down session you can have because nobody can say no to a quick dip session in the pool. A nice warm shower will also do the trick.
Yoga:The beauty of Yoga is that it has health benefits across spectrums. Yoga has solution to almost everything related to your wellness. Yoga may look easy but it includes a variety of complex stretches that wildly help with your flexibility. Yoga discretely favours a lot of parts in your body and is considered the best way to cool down after a workout.
Household Chores:Yes, you heard that right! Not all exercises require highly equipped gyms. Most of the everyday household chores like mopping, dishwashing, gardening, etc. are all good enough to calm your body post workout. Two birds, one stone right?
Hydration:Water does magic in every possible way. Keeping your body hydrated is important especially after an intense workout session when your body has filtered out impurities and has eliminated most of it through sweat. Also remember to drink water in a slow and steady pace and ensure you breathe in and breathe out between sips.

Happy cooling-down!

References:

http://www.mensfitness.com/training/build-muscle/5-ways-to-cool-down-after-a-workouthttp://www.lifehack.org/articles/lifestyle/15-effective-cool-down-exercises-for-every-workout.html

Pokemon Go is Healthy After All

It’s Pokemon Go everywhere and it’s almost impossible that you would have missed hearing about it. We hear crazy stories about people walking everywhere and doing all sorts of interesting things all around the world. The idea was conceived in the year 2014 and has succeeded in creating a revolution after being released into the market by being the talk of every house. According to scientists, playing Pokemon Go has had positive health benefits and this new age adventure encourages the players to walk outdoors to find Pokemons and access locations called PokeStops – where useful items are collected.The super entertaining game that has been going viral comes with health benefits. We decided to talk about the interesting benefits that this game has been offering to its users. Continue reading to find out what they are!

Social Interaction:

As the game has a huge fan base it brings people together which in turn leads to social interaction. Parents are happy about this game as it demands the user to get up and move unlike other digital games that simply glues gamers to their seats. It also encourages parents to go outside while their children play and walk around in the neighborhood with their own set of friends. A lot of community gatherings are being organized around the world where conversations and bonds are building and hence bringing people from different backgrounds together. It eliminates the concept of social anxiety in people who were otherwise uncomfortable in going and meeting random people.

Mental Wellness:

The game is also believed to have a positive effect on people dealing with depression by creating the perfect opportunity for them to motivate themselves to break out of their aloofness and refresh their minds by transporting them to new environments. Many users who have been suffering from anxiety have reported that Pokemon Go has given them the necessary motivation to spend time outside and do something they enjoy. Read more about this here: http://www.sliceofhealth.in/beat-depression-with-pokemon-go/

Exercise:

A research suggests that a 10-minute walk outdoors can have a measurable, positive impact on a person’s mood. This game is a perfect form of exercise for people who usually do not enjoy going to the gym. As the app insists that the person to needs to move/walk around, the habit automatically starts setting in. People have been spending hours and hours rushing to places to catch these digital creatures. The most interesting thing to note here is the fact that people are being self motivated to play this game unlike going to the gym which most of the time needs an external source for motivation.

Clearly, a game that began as a hobby is having a strong influence on a person’s daily life. This one’s a game with benefits, after all!

Reference:

https://www.sciencedaily.com/releases/2016/07/160715181715.htmhttp://gadgets.ndtv.com/apps/news/pokemon-go-has-health-benefits-claims-researcher-862786

Beat Depression with Pokemon Go

Depression has by far been the most silent threat to human health. Surprisingly, depression can take various forms and hence no two people’s experiences are the same. It is easier to treat people with depression at the earlier stages rather than giving it space to develop. Once a person hits the stage of severe depression which usually happens over a couple of weeks of mild depression, it becomes very difficult to help him/her come out of it. It is therefore necessary to nip it in the bud.

The hot topic of discussion these days is Pokemon Go, a location-based augmented reality mobile game that has startled the word with its increasing fan base and has kindled the enthusiasm of people across the world. Estimates of the number of Pokemon Go daily users range from 9 to 21 million people and this user base is increasing day by day. With this sudden technological proliferation, a lot of interesting topics are being discussed across various platforms. One such discussion is about the mental health benefits that this game has been offering to its widespread users.

Pokemon Go has been encouraging people with mental health issues to spend time outdoors, which has in turn boosted their mental well-being. Many users who have been suffering from anxiety and depression have reported that Pokemon Go has given them a much-needed push to get out of the house and spend time outside doing something that’s fun, which they don’t do normally. They get to interact with a lot of people which is one of the easy ways to get a person out of depression. A lot of psychologists across the world feel that this game has really revolutionized the world and has been showing a lot of positive effects on people’s mental health. The main reason for depression in people is the fact that they tend to stay aloof from the rest of the world and this lack of interaction with the society leads to this illness in the long run.

It is however advised by experts that this game can be enjoyed in a healthy way only by giving a specific time limit (say 30 minutes a day). During this time, you will inevitably meet a lot of people and this exposure by itself creates a refreshing effect subconsciously.

All is fine, till such games don’t become the only way a person can interact with the world. It is good to engage in other outdoor activities like gardening or cycling to maintain the balance between the real world and virtual world.

Reference:

http://www.foxnews.com/health/2016/07/19/can-pokemon-go-really-improve-your-mental-health.html

5 Brilliant Meat Substitutes for the Vegans

Haven’t most of us always associated proteins with meat? Animal proteins are not the only source of quality protein. Did you know that there are equally brilliant and healthy vegetarian options that have these proteins? Plant-based proteins are something that most vegans and soon-to-be-vegans are researching about to understand about meat substitutes. After all, nature isn’t that unfair to stock all the proteins in meat. In this article, we have thrown some light on the wide array of plant-based choices that will provide the necessary proteins for your body. Although these are good alternatives don’t stop yourself from experimenting by combining two or more of the following options and exploring your culinary skills.

Beans:These little super-foods are full of fibre, protein and magnesium and are also low in cholesterol making them an excellent option for proteins. These can turn out to be brilliant add-ons in your soups and salads.
Nuts:Nuts usually are packed with various nutritional benefits and are rich in calcium and proteins. Peanuts, Walnuts and Pistachios are exceptional sources of proteins. Cashew nuts also contribute to a good level of protein and are useful sources of minerals like iron and zinc.
Seeds:Never tried munching seeds before? Now is the time to generously engage in pumpkin seeds, sesame and sunflower seeds. These seeds are not only good for your heart and liver but are also healthy snacks especially when you’re watching your diet.
Legumes:Regular consumption of chickpeas, black beans and lentils offers special health benefits and help maintaining ideal levels of insulin in the body. Legumes are rich sources of amino acids and proteins and can boost your energy because of their high iron content.
Tofu and other dairy products:The most appreciated and well-known meat-free protein, tofu, is made from soybean curds. This is considered one of meat’s versatile replacements, thanks to its spongy texture. Other dairy products like cheese and fat-free yogurt are also interesting alternatives that you can consider.Reference:
http://greatist.com/health/7-alternative-proteins-meatless-mondays

How to Prepare for a 5K Run in 3 Weeks

Running a 5K can be quite an interesting and rewarding experience for any amateur runner or an aspiring marathoner. Just like a full marathon, the 5 kilometer run also requires its own share of practice and training sessions. Usually it is suggested that a build up time of 8 to 10 weeks is required to train yourself for 30 minutes of continuous running which is the approximate time that a beginner will take to complete a 5K. These days a lot of people are expressing interest in marathons and are willing to spare some time in their everyday schedule just to prepare themselves for a run. To support the interests of such groups a lot of associations are organizing marathons almost every month thereby increasing the level of engagement. If you are one such person who has lately thought about completing a 5K run but are clueless about where or how to start, this article will definitely help you get ready for that incredible run.

Things to keep in mind

Choose your running path carefully. Ensure you choose a minimal or no traffic path and keep check of the number of ascents and descents. You could damage your knee in the initial stages, if the terrain you choose is not smooth enough.
If there is traffic always run against the direction of traffic. Also, if you’re running at night, remember to wear reflective gear.
Never worry about the pace in which you run. Always relax and enjoy your run – that’s more important.
Instead of taking big steps, take short and quicker steps and make sure you swing your arms generously.
Focusing on your breathing while you run is very important. When you feel very tired, pause and take a few long breaths.
Use Run/Walk technique when you’re in the beginning stage, where you run and walk alternatively based on your stamina till your body is tuned to run continuously.
Remember to carry your water bottle and stay hydrated throughout your run.

The following training plan will help you increase your stamina gradually and complete the 5K run. This schedule is for four days in a week and has to be done on alternate days.

Week 1

Day 1: 15 minute jog – slow and steady

Day 2: 15 minute jog – quick steps but relaxed

Day 3: 20 minute run – not too fast, not too slow

Day 4 : 10 minute jog

Week 2

Day 1: 2.5 kilometer jog – easy effort

Day 2: 2.5 kilometer jog – easy effort

Day 3: 2.5 kilometer jog – steady effort

Day 4: 10 minute jog

Week 3

Day 1 : 3.5 kilometer jog – steady effort

Day 2 : 3.5 kilometer jog – steady effort

Day 3 : 4 kilometer – steady effort

Day 4: 5 kilometer – steady effort

Remember to rest the day before your marathon and make sure you have a healthy snack (not heavy of course!) before you start.

Reference:

http://www.burnthefatinnercircle.com/members/How-To-Begin-A-Running-Program-Part-2.cfm

5 Habits that Help Avoid Stomach Bloating

How many times have you felt like your stomach has become twice its usual size after a sumptuous meal? Bloating of the stomach is quite common and is experienced by everybody at some point or the other. Most of the times bloating might just fade away with time but in many cases it can severely interrupt the regular lifestyle of a person by causing a lot of trouble and discomfort. Bloating can occur due to some underlying health condition or because of the type of food you eat. By watching your intake, bloating can definitely be kept in check. Read below to understand ways in which you can avoid bloating.

Say bye to carbohydrates:Bean varieties are rich in raffinose, a complex sugar which is hard for the body to digest. While it gets digested in the stomach it produces a lot of gas which results in bloating. Also in the list are cruciferous vegetables like cabbage, cauliflower and broccoli. Instead of staying away from such foods completely you can indulge in one culprit at a time.
Ditch the chewing gum:How many times have you popped in that chewing gum just because you’re bored? Next time you do, remember that while chewing the gum you tend to intake a lot of air which paves the way for bloating. Also, the artificial sugar present in it is difficult for the stomach to digest.
Soda, anyone? :Learn to limit carbonated drinks of any kind as these make you take in direct packets of air into your body and cause bloating especially when you drink it quickly. Instead choose plain water to mix your drink and be rest assured to enjoy it.
Slowly & Steadily:Do you always scarf food down your throat due to want of time? Remember that you take in a lot of air during this process which gets accumulated inside your body. It is always advisable to take some time to chew your food well and eat – Never rush!
Avoid dairy products:Dairy products are rich in lactose which the stomach finds hard to digest. This is called lactose intolerance and is a common problem which causes bloating. If you think you are lactose intolerant, try avoiding dairy products and feel the difference.

Reference:

http://www.healthline.com/health/foods-that-cause-gas

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