administrator | Slice of Health

Author Archives: administrator

Get in Shape. Mentally!

Women juggle many things. Emotional wellness plays an important role in staying healthy and strong. While many may say that multi-tasking has its roots in personal choice and that one simply need to learn time management, it is important to understand that women who indulge in a lot of activities need to take a little moment to care for themselves.

Here are some tips to do the same!

1. Always believe that anything is possible, but remember that it is not wrong to put your own interests first when you most need it. Remember, happiness is not about wealth and money, but about the intangibles.
2. Let go of the little things. Don’t be a nitpicker and worry about what others think of you or will think of you if you choose to or choose not to do something.
3. Embrace change. Always be open to learning – if you look at every opportunity around you as one that can help you learn and evolve, you won’t be resistant to change.
4. Love without fear, give without fear and live without fear. This starts from being centred and grounded in yourself. If you love unconditionally, you will feel a lot lighter at heart.
5. Accept yourself the way you are, but strive to improve, no less. Yes, it is good to change, but change only for the better, and if it will benefit you and your loved ones.

6. Always eat well. It is important that you eat well, and eat nourishing food. Foods that have a rich supply of vitamins, folic acid, omega-3 fatty acids and salts keep your brains sharp and active. An empty stomach can also cause your mind to slow down. Starving is a big no-no!

7. Get enough sleep! If you give your body at least six to eight hours of sleep each day, your mind is sharp, alert and remains with good memory. You are less susceptible to stress when you rest well. Otherwise, your mind is full of thoughts and it destabilises your capacity to think.

8. Exercise regularly: Keeping your body fit and exercising regularly gives you physical strength to withstand stress. Exercises also keep your mind fit, allowing you to blow off steam from all the demands of life and work. Yoga and breathing exercises specifically help you fight stress and keep calm.

9. Be social: The more you talk to people around you and interact with them in real time, the better your mind is at staying healthy. Interactions have been confined heavily by technology, and these things tend to stunt your social skills. Talk to people, have simple and light-hearted conversations and engage with others for a healthy mind.

10. Indulge in a skill: Keep up with your hobbies and talents, enjoy a skill and hone a hobby. The more you do to keep your creative juices flowing, the more vibrant you become, inside and out. It gives your mind a fantastic workout that will allow you to be more alert and sharp. Doing puzzles and playing games also allows you to keep your memory, logical and decision-making skills and thinking skills alive.

11. Laugh out loud! Watch sitcoms that are funny, read a funny book, listen to jokes and perhaps even join a laughter club. The more you laugh, the more you allow your mind to soak in cheerful fervour. A cheery disposition sets in, making you capable of taking on life’s stresses without tension.

It is important to make sure that your mind, just as your body, gets all the nourishment it needs, to stay healthy. Don’t neglect your mental health – remember, you deserve happiness!

References:
http://awomanshealth.com
http://www.huffingtonpost.com
http://www.helpguide.org
http://articles.mercola.com

http://www.heartandsoul.com

Picture Courtesy:

hubspot.net

public-domain-image.com

Flax Seed for Health

The humble flax seed is filled with nutrient goodness. Perhaps one of the most important elements in the diet of the average vegetarian, flax seeds come with the promise of the combined goodness of nutrients that may not otherwise be found in a vegetarian diet.

Here is why you should include flax seeds in your diet:

1. Flax seeds are high in fibre, but you don’t have the hassle of piling on your carbohydrate intake. The high levels of mucilage gum content in flax seeds enables the formation of water soluble gel-forming fibre which is good for the intestinal tract, especially to increase nutrient absorption.
2. Flax Seeds help in supporting the colon detoxification process, fat loss and reduction of sugar cravings. This happens through the soluble and insoluble fibre content in it. This helps keep your body free of toxins and healthy.
3. Flax Seeds also help create healthier skin, hair and nails, because of their high Vitamin B family content. It reduces dryness and flakiness, acne and even dry skin. It is also good for the reduction of the dry eye syndrome.
4. Flax Seeds are a healthier option as a source of fats, since they contains a higher concentration of healthy fats which, in the long term, is good for the heart and the circulation of blood in the body.
5. Flax Seeds are exceptionally useful in assisting weight loss, because they comprise healthy fats, lots of fibre and reduce the extent of bodily inflammation.
6. The healthy nature of Flax Seeds enables the reduction of cholesterol in the digestive tract, and therefore makes it a lot easier to keep the balance in the cholesterol levels in the heart. Since the soluble fibre content of flax seeds trap fat and cholesterol in the digestive system, and prevents it from getting absorbed.
7. Flax Seeds are great Antioxidants, and help with anti-aging, hormonal balance and cellular health. This also contributes in keeping the skin healthy.
8. Flax Seeds are rich in polyphenols, which encourages the growth of probiotics in the gut. This will then eliminate yeast and candida in the body, besides also keeping viruses and bacteria out of the system.
9. Flax seeds are useful in maintaining digestive health by reducing gut inflammation, and in helping people who have digestive ailments such as Crohn’s Disease.
10. By their inherent anti-oxidant properties, Flax Seeds are very efficient in fighting cancer. Consumption of flax seeds on a regular basis works efficiently to reduce the risk of breast cancer

Enthused by the goodness in Flax Seeds? Try out a recipe!

Dry roast some flax seeds lightly on a medium flame. Set it aside on a plate to cool, and in the same pan, dry roast peanuts till nicely roasted. Take care not to burn them, though. Turn off the stove, and into the hot pan, add roasted gram, cumin and garlic, mix for them to heat up. Set aside to cool. Transfer everything to a wide plate to cool. Add some oil to the same pan, and on a low flame, fry broken red chillies till crispy. Once it cools down, add a few red chillies to a podi jar and powder it. Add peanuts, cumin, garlic, roasted gram and then the flax seeds along with salt. Powder all of them, and do not blend till the podi turns hot. Savour this as an accompaniment with dosas, idlies and even as a seasoning for your salads.

References:
http://draxe.com

http://www.whfoods.com

http://food.ndtv.com

http://indianhealthyrecipes.com

Building a Strong Core

While many of us may identify trouble areas in our bodies – arms, thighs, hips or such else we tend to ignore something very significant: working on the core. Having a strong core is a very vital factor in overall body fitness and health. A strong core ensures that you have a great posture, and a great metabolic rate, which then culminates in a state of good bodily health.

Here are all the benefits to having your core trained in perfect order:
– A strong core helps to combat chronic back pain, particularly low back pain. Having a weak core implies having a very weak posture. A weak posture makes your lower back bear the brunt of your weight, and can cause a state of chronic pain in the back. When your core is strong, the lower back not burdened by the body weight, and instead, is strengthened.

– A well developed core will help keep every day injuries away from you. Using your core strength makes you adept at everyday movements, and at your exercises – because your muscles are strengthened.

– Improve your posture: When you have a strong midsection, a hunched or a slouched down spine and poor posture is dispelled. With a strong and stable core, one can sit up, stand up and go about everyday movements very easily. The number on the scale is not everything! It is about being functional and capable of going about everyday life without any pain.
– A strengthened core will also help build a certain level of confidence, as well – it accomplishes a certain degree of strong posture, a good sense of discipline and a sense of inner strength.

– A strong core can help you be better at endurance. When you work on weight workouts or endurance and stability workouts, your core strength comes into play to help stabilise your postural and fitness activities.

References:
http://www.popsugar.com

http://www.huffingtonpost.com

http://timesofindia.indiatimes.com

Picture Courtesy:

tonytonespt.co.uk

southcityphysio.com/

almadenpilates.com/

Keeping Kids Healthy

Seasonal variations and changes can tend to make the indoors the only option for children to spend time at. For children who enjoy the idea of being outdoors and playing about, being confined indoors can be a bit of a challenge – to top it all, there’s also the trouble of viruses and bugs in the air that can come from the weather.

This is where the following tips can help keep your little bundles of energy in good health and spirits through the weather changes:
1. Make sure that your kids are hydrated. Drinking lots of fluids can help them stay away from flu and colds.

2. Give your kids a good round of moisturizing twice a day. Dry skin can make them develop rashes and itchy skin that can make them crabby and irritable.

3. Clear out some space indoors for your children to indulge in some indoor sports and exercises. Refashion your dining table for a game of table tennis, or use an empty wall for a round of wall tennis / squash. If you have a staircase indoors, allow your kids to climb up and down, safely – of course, to stay physically fit.

4. Summers are a good time to encourage your children to take up wise hobbies and lifestyle shifts. It is a good idea to sharpen their mind with a dose of trivia, and to encourage them to stock up on vocabulary through reading and games like scrabble, and also, to indulge in a range of activities that can stimulate their mind.

5. Take up an art project – whether it is painting a wall or making holiday decorations, children can be fruitfully engaged so that their energy and minds are fully utilized and occupied. This helps them learn a skill, while also putting it to good use.

6. Encourage your children to volunteer. Keeping healthy is also about keeping healthy habits.

7. Cook with your kids! Teach your children the importance of eating healthy by showing them how healthy food can be cooked and put together.

References:
http://blog.appystore.in
http://www.babycenter.in
http://www.independent.ie

Picture Courtesy:

educationnews.org

bioelements.com

talepicker.com/

http://blog.zisboombah.com/

http://i.telegraph.co.uk/

mindfulkidsmiami.org

Destress with Art

How often have you seen a painting on the wall or a sculpture in a museum, and felt incredibly moved by what you saw? Have you found yourself feeling moved or healed by listening to music? Art has a fantastic healing effect that can help shift your mind and body – and indulging in art therapy is one of the best ways to ensure that you remain healthy, while also being fully in tune with the world around you.

Here are some of the advantages of art therapy.

1. Indulging in art as a passion can help you get things off your chest without actually having to talk about it. It can help you calm down and address a situation better.
2. Art therapy is a helpful way to channelise your energies into something that is more expressive, more creative and more healing centric.
3. Art therapy is an extremely useful way to address trauma. Sometimes, the impact of a trauma may be too disparaging on the health and mind of an individual – and this can culminate in illness. By siphoning out the impact of the trauma, the mind is liberated

4. You don’t have to be an artist before you take it as therapy – you can draw or paint or sing or dance to your heart’s content, and it doesn’t bind you with rules of any kind. It leaves you feeling accomplished because all that you create is purely a result of your own effort.
5. Art can work as a brilliant meditative ritual and channel your inner creative process.
Indulge in some of these simple art therapy projects:
6. Design your own handmade cards for your loved ones. Pour in your emotional attachment into your design and allow it to guide the final product.
7. Listen to music and indulge in a round of dance, with which the energy in you is creatively channelled.

8.Give your fear and anger expression in the form of a painting. Once you express it in colour and diagram, you will tend to feel a lot better.

9. Listen to music of your inclination – if you’re feeling angry, listen to something with beats, and try to get the anger out of your system. If you’re feeling sad, listen to an uplifting tune and dance along.

References:
www.huffingtonpost.com

What is Diabetes?

India has the largest diabetic population in the world, over 40 million. Each year a further 7 million people develop diabetes. Every 10 seconds two people develop diabetes. – International Diabetic Foundation Click here for more information on diabetes and take the test to check your risk for this life style disorder.

What is Diabetes?

Diabetes is a disorder where in the human body does not produce or properly use insulin, a hormone that is required to convert sugar, starch and other food into energy. Therefore the sugar levels in the blood are extremely high, which plays a role in destroying the small arteries of the heart, kidneys and eyes, and the body starts breaking down fats and protein to generate energy which leads to accumulation of toxic byproducts.

Causes of Diabetes:
There are two types of diabetes which are caused by different factors. Type I diabetes is due to complete destruction of the cells that produce insulin in the body. This can be caused by genetic diseases etc. Type I is relatively a rare form of diabetes and is usually present from childhood. The most common form of diabetes is type II diabetes, where body produces insulin which is either not sufficient or it is not able to utilize insulin effectively. The common causes of type II diabetes are hereditary factors, obesity, sedentary lifestyle and physical or emotional stress, where drug induced diabetes or infections are relatively rare.

What are the symptoms and complications of Diabetes?
In the initial stages, diabetes presents with the three Ps-Polydipsia, Polyphagia and Polyuria, which means increased appetite, increased thirst and increased urination. These symptoms are combined with increased fatigue and easy irritability due to poor supply of energy to the brain. Poor wound healing is a classic symptom of diabetes and is sometimes the first objective sign of underlying diabetes. Poorly controlled diabetes can also cause blurred vision, kidney damage and cardiac vessels damage resulting in heart attacks.

Detecting Diabetes

I have always thought that being chubby is a sign of prosperity! It is indeed a sign of affluence. It signifies that you have the means to eat well and does not signify good health! So, yes, while it is a sign of prosperity, it is not necessarily a sign of health! In fact, it is the opposite!

Treating Diabetes
There is no cure yet for diabetes. However, with the right diet, exercise and medications, diabetes can be optimally controlled to give you a near to normal life and protect you against any complications.

Complications of Diabetes
On an average, people with type 2 diabetes will die mostly due to cardiovascular disease 5-10 years before as compared to the people without diabetes. Every 10 seconds a person dies from diabetes-related causes. 10% to 20% of people with diabetes die of renal failure- International Diabetic Foundation.

What are the major complications of diabetes?
The major complications caused by diabetes are mostly to do with the damage of the blood vessels supplying the organs. The most common organs affected by this disorder are the kidneys, the heart, the eyes and the nerves.

What kidney problems can diabetes cause?

Kidney functions as a filtering machine in a human body by throwing out the waste in the form of urine. Uncontrolled diabetes damages the kidney and prevents it from carrying out its functions thus leading to accumulation of wastes in the body, which causes further problems. Early stage of kidney disease is known as microalbuminuria which can be detected by a simple urine test. Once detected to have microalbuminuria, your doctor will prescribe medications in addition to your regular diabetic medications to delay the damage of your kidneys. At the stage of microalbuminuria, the kidney damage is completely reversible and therefore gives you a good chance to get control of the diabetes and prevent long term damage.

What heart problems can diabetes cause?
Diabetes is one of the leading causes of heart attacks in the world, because it causes great damage to the blood vessels of the heart. This is probably the most dangerous complication of diabetes as it can cause immediate death too.

What eye problems can diabetes cause?
The most common eye complication of diabetes is known as diabetic retinopathy. In the early stages, it presents as blurred and distorted vision. In the most severe form, it can cause blindness. It is therefore essential to get your eyes checked by a competent eye doctor at least once a year.

What are the nerve problems caused by diabetes?
Nerves depend on multiple tiny vessels which carry nutrients and oxygen to keep intact all the segments of very long nerves. Damage to one small segment can result in loss of feeling, pain or burning sensation that bother the foot and leg which later on lead to loss of sensation. The loss of sensation causes injury to the leg to go without being noticed. Since diabetes already causes non healing wounds, these wounds tend to get infected. In later stages, surgery would be the only way to heal such wounds. It may result in removing of the affected toe, toes or even parts of the affected leg.

What are the other problems caused by diabetes?

Apart from the above, diabetes can cause infections of the skin, poor healing of other infections, worsening of asthma due to infections etc. Most of the complications of diabetes can be prevented by optimal control of blood sugar levels with diet, exercise and medications.

Living with diabetes
Optimum control of diabetes can help you lead a near normal life. Almost all complications of diabetes are preventable. Diabetes control is predominantly with Diet and Exercise.
What should I do to live healthy with diabetes?
Living with diabetes is not very difficult as people make it out to be. It involves regular blood sugar monitoring, eating healthy, and leading an active life with good compliance to diabetic medications.

Monitoring Diabetes
Diabetes can be monitored at home with the help of easy to use blood sugar monitoring machines. Fasting glucose levels and glucose levels 2 hrs after food are commonly used to check if the control of the disease is optimal.

What is an ideal diet for diabetics?
There is no one ideal diet that suits everyone, but there are certain basic principles for a healthy diet. The first principle is to eat small quantities in more frequent intervals. So instead of 3 heavy meals, eat about 5 small meals in a day with equal spacing between meals. Include large portions of boiled vegetables in your diet and have ONE fruit per day. Increase your consumption of oat meal and reduce eating fried oily food. Occasional splurge will not do much damage to your body, but that’s the key-keeping it occasional so that you do not miss the smaller pleasures of life.

Why is exercise important?

Exercise helps by reducing obesity which is an important cause for improper utilization of insulin. Also exercising muscles use much less insulin to absorb glucose, thereby giving you a double benefit. Add to that, the fact that exercise will help you to burn fat and thus reduce its accumulation in the blood vessels, thereby preventing most complications of diabetes; this is indeed a wonder drug. Active exercise for 45 minutes a day, 5 days a week, will not only add years to your life, but will also add life to your years.

So to put it in a nutshell:

Eat well and eat right! Exercise! It can be swimming, jogging, cycling, aerobics – Take your pick! Check your fasting and post prandial blood sugar every three months and your HbA1c once in 6 months!

Our collaborator, is preventive care and wellness physician, Dr. Wasim Mohideen. A medical professional with an MBA and Post Graduate training in Allopathy as well as Alternative medicine, he strives to bridge the gap between modern medicine, traditional treatments and healthcare management.

Picture Courtesy:

Home

expertbeacon.com

http://dailynaturalremedies.com/.

Keep the flu away

Come summer – and it is often the worst time of the year for your health. From allergies and flu, the season seems to usher in a few colds and viral fevers around, which may be a spoke in the wheel. Here are a bunch of things you can do to keep the flu at bay this season!

– Increase your Protein intake. Since protein is one of the key building blocks for antibodies, increasing the intake of protein during summer will help. Vegetarians may include dal, soyabean, quinoa and tofu, and non vegetarians can incorporate more eggs, fish, chicken, seafood and lean white meats in their diet.

– Eating Zinc: Minerals such as selenium and zinc can go a long way in improving immunity. Adding more beans, nuts, whole grains, white meats and more in you eating, along with broccoli, cabbage, spinach and brown rice, among others. Zinc and selenium may also be had in the form of oral supplements.

– Water: Drink lots of water to keep your body hydrated. Drink your own water. If you know you are going to be out on the road for a fair amount of time, make sure that you carry your own water rather than to rely on water bought from outside, since it may be spurious.

– Avoid eating street food, especially since they are exposed to contamination, and the use of water in cooking street food may not be clean. Hygienic food made of hygienic ingredients is but essential.

– Eat heated food in order to ensure that it is free of germs and infection-carrying allergens. Heating to high temperatures kills germs and keeps your food in shape.

– Always wear clean and dry clothes – use a talcum powder if it may help. Keeping dry is essential to avoid fungal infections and skin issues.

– Wash your hands often to ensure that you stay away from germs. Use a hand sanitizer if it helps.

http://timesofindia.indiatimes.com

PC:

onlinechic.com

flickr

References:

helpshealthy.com

healthyfoodhouse.com

images.mapsofindia.com

Health Benefits of Rice

One of India’s most popular grains, rice is easily among the commonest staples in many parts of India. Owing to how commonly it is eaten, rice is often taken for granted as being one element in a meal that seldom has enough value. And yet, the grain is incredibly power-packed and offers good health benefits. Here are some of the benefits of eating rice:

1. Rice does not have gluten. It is one of the world’s fewest non-allergic foods. Gluten intolerant people have a good option in rice as an alternative.
2. Rice is also rich in Vitamins B and D, and also Calcium, Fibre, Iron and a range of other minerals that hold value for the body.
3. One of the things about rice that is seldom known of or spoken of is that it offers great benefits to heart health. It contains antioxidants that can help make the heart all the more resistant to diseases.

4. Rice is also a useful element in doing away with high cholesterol levels. It does not contain bad cholesterol.
5. Rice is filled with carbohydrates, which makes it a good source of energy. You will wind up being more energised and strengthened to take on your everyday living with rice in your diet.
6. Rice is also a good grain to feast on in order to maintain your ideal body weight. Excessive weight issues lead to a variety of diseases and conditions.
7. Another advantage of rice is that it is incredibly versatile in the ways in which it can be cooked. That lends itself the ability to give you food that is healthy, and yet, tasty. Cooking rice with any recipe affords you the freedom to cut back on oil content – because it can take on flavours quite effectively.

PC: .ndtvimg.com

References:
http://www.justforhearts.org/2013/04/top-4-health-benefits-of-eating-rice/
http://www.vegkitchen.com/nutrition/10-reasons-why-brown-rice-is-the-healthy-choice/
http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Everything-you-wanted-to-know-about-the-benefits-of-rice/articleshow/12439103.cms

The Kettlebell Workout

Kettlebells may seem like a pretty scary piece of fitness equipment. Hold on, there’s no reason to worry – because as intimidating as it may seem, kettlebells are an extraordinary addition to your fitness regimen, given the amount of power and strength the work out leaves you with. Deceptively small in appearance, but packing a massive punch in the actual implementation, kettlebells are a easy to store and add a lot of value in a great strength training workout.

Here are a few things you should know about kettlebells before integrating them into your workout!
– A kettlebell is made out of castiron, and is typically a weight that resembles a cannon ball, with a handle on top.
– Kettlebells are used to do ballistic exercises. They mix a blend of cardiovascular, strength and flexibility training.
– Kettlebells generally come in sizes that range from four pounds (1.8 kg) to 175 pounds (79 kg).
– Kettlebells come in the shape and size that they do, in order to make them very versatile elements in an exercise regimen. They are small, but heavy and dense, and add a lot of value to almost any natural movement – twisting your body, raising your hands above your head, swinging your arms.
– Kettlebells can enhance a very functionality driven workout and turn it into a serious exercise with the addition of a kettlebell.

PC: fitday.com

Here are some of the more common exercises that are done using kettlebells. It is important to have a correct form while doing them in order to avoid injuries:
– The Kettlebell Swing: This is a basic move that is performed with one or both hands. The swing uses your shoulders, core, and thighs. Squat low, and let the kettlebell rest between your legs. Grab the kettlebell and like a deadlift, rise up and push your hips out. Drive the kettlebell up with the force of your lower body and core.
– Kettlebell Clean and Press – Start in the swing position, and while pushing with your hips and legs, swing the bell up while keeping your elbow in – when the bell reaches your shoulder, dip your knees and get your elbow underneath the kettlebell. Hold it at your shoulder. From the clean, you can move into the press state, where you push the kettlebell up over your head with your shoulder and slowly lower it. Return to the squat/swing position and repeat.
– Turkish Sit Ups – Use the kettlebell by holding it straight up in the air with one hand, and lie on your back. Keep your elbow locked. The kettlebell should be resting against your forearm. Prop yourself up on your other hand and bring your left foot toward your buttocks. Put your right knee and left foot on the ground, so that you’re in a half-kneel. Maintain the straight arm and stand up.

References:
http://www.indiatimes.com/health/tips-tricks/exercise-equipment-benefits-of-kettlebell-workouts-243150.html
http://www.indiatimes.com/health/tips-tricks/kettlebell-training-fitness-at-your-fingertips-242196.html
http://indiatoday.intoday.in/story/fitness-exercise-bowka-kettle-bells-hot-yoga-personal-training/1/360366.html
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Workout-routines-Kettlebell-workouts/articleshow/17979121.cms

Anxiety Issues

In an era where stress is virtually the norm, and a mind free of it is the exception, it must come as no surprise that one in every four Indians are affected by anxiety disorders, and one in ten are depressed. Our ancestors might be quick to blame our times, and our lives, but they aren’t far from the truth: the levels of competition, the obligation to perform, the imposition of pressure from higher levels and from peers makes life a lot less easier to chart, work wise and lifestyle wise.
Easing out from a state of anxiety is not an automatic task: it isn’t about pressing a button and watching the change happen. However, there are some simple life-hacks that you need to be focusing on in a way that will give you the freedom to escape from the burdens of an anxious mind.
1. Indulge in a hobby. Often, when you do something you like – it need not be creative, as long as it is recreational – your mind is given a boost of feel good hormones which helps calm your nerves. Try to make this a regular part of your day or week, and ensure not to cut back on attending it no matter how tired or bored you may feel.

2. De-clutter your spaces. A cluttered space reflects a cluttered mind. You tend to feel bogged down by the energy of your space, so it is vital that your space allows you to breathe so your mind breathes comfortably, too.

3. Spend time with nature. There is really nothing better than being one with nature – especially since the peace you can derive from your surroundings gives you a clear mind.

4. Eat well. Nutritious food is a very important route to keeping your mind healthy. Ensure that you get enough vitamins and minerals – a lot of vitamin deficiencies can cause depression and deprivation of calmness in the mind.

5. Meditate. Meditation is a very comfortable way to calm your mind and to wind back on your thoughts. Worrying about the future is often one of the biggest factors that cause anxiety and depression. If you can dial back on it, you virtually cut back on anxiety. Meditate for a few minutes by yourself, or indulge in a guided meditation or some meditative music.

6. Do some breathing exercises. Breathing just through your chest won’t help much, as shallow breathing does not help you relax. Here is a simple and effective technique. Either sit or stand, relax your hands, shoulders and face. Begin by breathing in slowly through the nose and count till five. Your stomach needs to expand when you breathe in. Hold for two seconds and breathe out slowly as you count till five. Repeat this for about 15 to 20 minutes and see how you calm down.

Feature Image Courtesy : footnotescounseling.com

References:
http://www.anxietycoach.com/breathingexercise.html
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Simple-breathing-exercises-to-reduce-your-anxiety/articleshow/20085735.cms

« Older Entries Recent Entries »