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Don’t sit your way into a Back Problem!

Many a time, when our lifestyles are sedentary, we wind up confined to a state of low fitness and physical incapacity. You can’t benefit much from a sedentary lifestyle – for sitting for too long has very damaging effects on one’s body, mind and health. When you sit for very long, your body becomes accustomed to a stooping posture – and this can cause a hunch, a bad back posture, the accumulation of weight in and around your bottom, and also a case of chronic low back pain. Your best bet is to find a way to adopt a less sedentary lifestyle – but that isn’t always possible.
Here are some sure shot ways to help prevent back pain with just a few moments of exercise during your day, regardless of whether you are at home or at work. Here are some useful few ways to do just that.
– Get up from your spot and take a brisk walk every now and then, no matter the distance. There are plenty of instances where you take a break while at work, to perhaps grab some coffee or to just munch a snack in the cafeteria. Instead of looking for a snack, a better alternative for you would be to take a nice, brisk walk and return to your desk. The burst of adrenaline and the exposure to the spaces outside the confines of your workstation can make you a whole lot more productive and your body on active mode.
Whenever you can, for a burst of energy, jog on the spot, getting up every now and then Sure, it probably sounds like a random activity to throw into your workday, but if you get off your desk and run on the spot for a good minute’s worth every few hours, you give your body a burst of energy, and helps circulation, which keeps you mentally and physically active. The exercise is a perfect way to give your body a cardio boost, and engage your body in entirety.
– If you already have a very bad back issue, make sure that you do not remain seated for long. Every few hours, get up and walk a short distance before you come in. As much as you can, always keep a good posture while at your desk – don’t hunch over or become too stiff in the way you sit and move about.
– Make sure to include the regular activities of bending, stretching, squatting and reaching in your everyday activities. This will help keep your body flexible, supple and the blood in circulation.
– Knee lifts and leg lifts help to tone your quadriceps, inner thighs and abs. Sit on the edge of the chair, extend your leg out straight with the other foot on the floor, and then switch. Another variation is to bend your leg and lift the knees up in alternation.
Sources:
http://timesofindia.indiatimes.com/life-style/health-fitness/home-remedies/Home-remedies-for-backache/articleshow/38483704.cms
http://www.webmd.com/back-pain/guide/back-pain-symptoms-types

Picture Courtesy : healthandherbs

Relax, despite a Hectic Day!

Who doesn’t have a life full of stress and hectic work days? Life has many demands to make of anyone, regardless of what his career or family needs may be. The pressures of everyday living can throw many spokes in the wheel and put a person in a state of stress. Regardless of how small or big an issue maybe, the response one has to it can be the factor to define stress levels. Hectic days can come in any form – something as simple as a task not going on according to time can throw the rest of the day into a mess. Here are some ways for you to beat the fatigue of a hectic day!
– Come back home to indulge in a hobby. Very often in life, we are so caught up in the demands that life and career obligations make on us. Consequently, we forget what it is to do things we like. Nurture a hobby and indulge in it, and allow your mind to soak in some stress busting comfort.
– Meditate at the end of the day. Meditation is not a religious practice, and need not even be a spiritual practice if that is what you best prefer. It is just about improving your concentration on a particular thing, enough to encourage your cluttered mind to feel lighter and more peaceful. Set 10 minutes aside everyday to meditate, and feel yourself growing calmer.
– Do some good and sound physical activity. The more active you are, the sharper your mind is, and the more comfortable you feel about the many things you need to attend to. Physical activity need not be rigorous – it can even be just about enough to discourage a sedentary way of life
– Introspect within and always ask yourself if whatever it is that made your day hectic came from bad organising or inefficient planning. Yes, your day was hectic. Yes, you are fully winded. Yes, there is every chance that it may repeat. But if you understand what it is that makes your day hectic, it can be easily tackled.
– Keep a good circle of friends whom you can trust and vent to, and comfortably engage with to ensure a positive frame of mind.
– Spend time in the outdoors and with nature. Allow your mind to breathe while your body does, expanding with space and light and soaking in good vibes. Go for a walk in the mornings or the evenings, and admire the scenes around you without worrying about anything.
– Spend time, sometimes, to do just nothing. Sit back on your recliner or lie flat on your back and admire the skies above, and enjoy spending time just relaxing. When you do nothing, your mind and brains recharge quicker and you become more productive.
– Get enough rest and sleep. When you remain active each day, your body uses up a lot of its energy and needs to recharge. To do this, it needs sleep. When your body loses sleep, it loses the capacity to function normally, and the mind becomes tired and fatigued, so you fail to coordinate and remember things, and stay in a good mood, too
–
References:
http://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/20-best-ways-to-relax-after-a-hectic-day/articleshow/21742244.cms

http://www.wikihow.com/Relax-After-a-Long-Day

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Healthy alternatives for junk food

Sometimes, the real challenge lies in finding a way to eat healthy. When there is an immediate need to satiate hunger, there is a common tendency to indulge in what is available – which is most often junk food. The most important way to go about this is to indulge in food that is healthy, and a good substitute for junk food – especially because indulgence in junk food can go a long way to disparage your health and system. Eating and snacking healthy is vital for one’s longevity – and healthy longevity. Here are some useful foods you can indulge in to ensure that you substitute your junk intake:
– Snack on Bean Sprouts. They are very useful for good health, given that they are really rich in nutrients. Since sprouts are not yet fully grown plants, they are rich in many nutrients that are stored for the plant that will grow out of them.
– Nuts, though high in calories, are exceptionally dense in nutrients. The best of the lot are almonds, since they are filled with vitamins and healthy fats that can help reduce harmful cholesterol, and increase energy, improve skin and boost brain functioning.
– Corn is a good substitute for junk food, especially because of how rich it is in carbohydrates, proteins, vitamins and other minerals. You can have sweet corn or baby corn, boiled with salt and perhaps with a little seasoning.
– Multigrain bread can be a good substitute for junk food, as well. Take a slice or two, toast it or heat it up in the oven, and add a couple of slices of cucumber, tomato or even onions to complete a wholesome snack.
– Fresh Juices and fruits work like a charm as substitutes for junk food. Bite into an apple or take a guava and indulge in it with some chaat masala and salt. Strawberries and even pomegranate seeds are delicious snacks.
– Whole wheat pasta and drum wheat pasta are perfect substitutes for pasta made out of refined flour – you can enjoy the same dish without all the empty and unnecessary calories
– Papads are also a clever way to work a snack into your day without piling on your calories. You can microwave a papad, or roast it on an open flame, and perhaps add a little salad or spice on top to indulge in a delicious snack.
– Puffed Rice is a good way to snack as a substitute for junk food. You can have it plain, or perhaps with the juice of half a lemon, some salt, some pepper or chaat masala, and indulge in a light and healthy snack.

Sources:
http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Healthy-alternatives-to-junk-food/articleshow/47947885.cms
http://www.tarladalal.com/recipes-for-healthy-snacks-378

Stay Fit every moment of every day!

When you are busy doing a lot of things – running a family, furthering your career ambitions and goals and commitments, and you wind up working long hours, it can be exceptionally difficult to catch a couple of minutes every day to work out. And yet, physical activity and exercise cannot be dispensed with. It is exceptionally vital to ensure that one’s health remains in a comfortable balance, and that work does not take precedence to the point that one loses sight of their health. Working out while you are at work might seem a little amusing at first, but stick with us. We have a couple of simple routines for you to follow while you are work, so that you remain as fit as fit can be!

– While you are at work or even at home, it can be tough to get yourself a dose of high powered cardio. But a solution is still at hand! A simple effort of tapping your toes on the ground under your feet while you sit at your desk, or seated jogs can help keep the blood flowing in your legs. When you can help it, walk about at work, and climb up the stairs as opposed to using the lift or an escalator. If you can factor it in, get up every now and then, do a few jumping jacks or a few minutes’ worth of fast, on the spot jogging for a burst of cardio.

– It is important to keep your legs working in order to keep your fitness levels up. While walking and cardio are definitely good for your heart health, it is equally important to exercise your legs. Standing with your back to the wall and sliding your back down until your thighs are parallel to the ground, or squatting while at your desk can help you strengthen your legs. Standing up every now and then, or even standing on one leg with a sense of balance works great. You can also squeeze your gluteus muscles while you sit, to help tone your bottom.

– Work your upper body through the day, too, in equal measure. your biceps and triceps with one-litre filled water bottles as weight substitutes, and do a few reps of overhead extensions to ensure that your triceps are well worked out as well. Stretch your chest by holding your hands as though you were doing a handshake with yourself, and pull them in opposing directions. Stretch out your chest and arm muscles with it, and glow with the workout.

– Sitting often causes one to gain a happy pot belly. Avoid the enormous Madhya Pradesh by resorting to a few simple cardio choices. Replace your chair or seat with a gym ball, which helps work your core without much effort on your part. Twist while you sit on your chair, by allowing your feet to hover over the floor, and use your core to power swivel and twist movements every now and then. It also helps if you sit where you are and squeeze and release your abdominal muscles. Hold it in for about 5 or 10 seconds and release, and repeat it as often as you can help.

– No matter what you do, in your everyday life, make sure that you do a good amount of the four core activities: squat, stretch, bend, reach! In your everyday office activity, always incorporate activities like stretching, bending and reaching, and make sure that your body is kept flexible and supple through the day.

References:

http://greatist.com/fitness/deskercise-33-ways-exercise-work http://www.wikihow.com/Promote-Fitness-at-Work

Picture Courtesy: http://blog.codyapp.com/

Boost your Immunity with these simple foods!

One of the most important keys to good health is to ensure that your immunity is in order. Oftentimes, your body is in a state of vulnerability to diseases and other conditions that disrupt one’s health only because its immunity levels are weak. Ergo, your immune system is the key to your sustained good health. It goes without saying, therefore, that if you have a well developed and strong immune system, you can be sure that you can keep many infections and issues at bay. Always remember that the stronger your immune system is, the healthier you remain. To keep your immunity in check and your immune system in top shape, some important dietary inclusions are in order.
– First off, always make sure that you avoid processed and refined foods, particularly sugars, refined flours and processed products as they can eat into your immunity levels.
– Include cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and arugula to include Sulforaphane in your body. Rich in vitamins such as A, C and E, these vitamins encourage disease-fighting capacities through phytochemicals.
– Fruits are a very rich source of minerals and vitamins, and also contain antioxidants that can help you enhance your immune system. Citrus works great for Vitamin C, which is the best supplement to have a strong immune system in place.
– Make sure to incorporate nuts in your diet as well – especially because of the low saturated fat and high protein, fibre and phytochemical content in them. They help boost your immune system and strengthen your body’s defenses.
– Green tea is a perfect immune booster food, that helps release antioxidants and free radicals that help keep your body in perfect shape.
– Include foods that are rich in nutrition and that contain essential minerals that are necessary for the body to stay healthy and strong.
– Selenium is an important mineral for your immune system to function in order. Fish, particularly the fatty kind such as salmon, mackerel and trout are exceptionally rich in resources of selenium and Omega 3 fats.
– Vegetarians can opt for Omega 3 seed sources such as flax seeds, sesame, pumpkin and watermelon seeds, which help keep diseases like asthma and rheumatoid arthritis at bay.
– Red Meats are exceptionally useful resources for the body, especially since it provides proteins and amino acids that help maintain a healthy body, with reserves of iron and zinc.

References :
http://www.indiatimes.com/health/10-immunity-building-foods-you-should-add-to-your-diet-today-244035.html
http://www.indiatimes.com/health/recipes/14-smoothie-recipes-for-a-quick-and-superhealthy-breakfast-244608.html

Picture Courtesy : media.tumblr.com

You don’t have to stay stuck!

If life had a writer’s block, or its equivalent, it would be the state of feeling stuck and trapped in life. No matter what it is – a moment in life, a relationship, a career transition, or just generally, feeling stuck can be frustrating – but there’s so much that’s still in your control that can help you get out of it. From self-love to attention to your needs, from giving yourself the momentum you need by motivating yourself and indulging yourself in evolutionary ways, you can set things in order and find a space of comfort with ease. Here are a couple of ways in which you can help yourself if you’re feeling stuck:
– Celebrate yourself and indulge in giving yourself some time, and perhaps, some attention. If it takes a day at the spa, or some retail therapy, or a good round in the pool or perhaps even a jog, do it. Give yourself the chance to reconnect within, and to forget the myriad pressures that hold you back, so that you can breathe easy.
– Don’t take on more things when you know you can’t handle it. Part of the problem with feeling stuck is biting off more than you can chew, and being encumbered with the need to prove one’s worth vis-à-vis the deliverance accordingly.
– Say no if you should. Don’t feel burdened or forced to say yes for whatever reason – remember, you are in charge, and you remain so – so if you feel that you cannot do something, be frank and say so. Remember, it makes more sense for everyone involved to be forthright and candid, rather than to have empty promises and resentment.
– Start your days on the right note – do something for yourself every morning and set the tone for your day happily. It maybe something as simple as working out or having a cup of tea, or watching nature before the madness of the day unfolds. Whatever it is, give yourself that freedom and time.
– Make sure to do some physical activity – workout, run, go for a swim, or even dance. The more physically active you get, the better it is for your wellbeing.
– Always indulge in a hobby – and keep dabbling with variations. The more you’re able to do, the more you indulge in, and the more you gather as a pursuit of passion, the more creative and less stuck you feel in life.
– Switch off every now and then. It is important to disengage – we are always so connected that there is a tendency to feel a pressure, a sense of jealousy of social happiness and a tendency to compare with others who we think are living it up – but actually may not be!
– Don’t be negative about yourself and dismiss yourself. You deserve your critique only if it is constructive.
– Always make it a point to eat healthy and keep yourself hydrated – because your energy levels, your mood and your tendency to indulge in habits are all related.

References:
http://www.mindbodygreen.com/0-21354/feeling-stuck-try-these-15-tips-to-get-what-you-really-want-in-life.html

Picture Courtesy : drinkprotein2o.com

All that you need to know about Eye Donation

Did you know that your eyes can live on after you, and give a visually impaired person the gift of sight? Donation of one’s eyes is the act of giving one’s corneas after one’s passing. Blindness of the cornea can be best benefitted through a donation – and can restore eyesight comfortably. Usually something one pledges while they are alive, after the passing of an individual, the family of the deceased can elect to donate the corneas.

Here are some important facts around eye donation:

– When eyes are donated, the cornea – or the frontal clear and transparent tissue of the eye can be used to restore vision to a person who suffers from corneal blindness. The other portions of the eye are also put to use for research and training purposes in order to develop eyesight and ensure solutions to eye issues.
– Did you know that a pair of donated eyes can actually help restore sight for two or more needy people?
– To donate your eyes, one just has to register online – there are many eye bank websites that offer enrolment programs. Some of these websites include www.eyedonation.in and www.donateeyes.org
– Once you register to donate your eyes, you are given a certificate or a card that will help you enlist yourself as a donor. You can carry this card on your person.
– Eye donations are a noble, voluntary and personally motivated gesture on an individual’s part, so no one is forced to, or compulsorily made to donate their eyes.
To ensure that donated eyes are not misused, there is a legislation called the Transplantation of Human Organs Act of 1994, which decries that it is a crime to buy and sell organs. The Government issues a certificate of registration to eye banks and has a provision to inspect them regularly. To contact an Eye Bank, an individual can use a toll free number of 1919 if they call from BSNL, or 197 if they call from BSNL / TATA Directory.

References:
http://donateeyes.org/what-is-eye-donation/
http://npcb.nic.in/index2.asp?slid=123&sublinkid=48&langid=1

Picture Courtesy: smchealth.org

 

 Bow to the Sun and lost all that fat!

More than being a form of Pagan worship, bowing before the sun in the sequential style of the Surya Namaskar has tremendous benefits for one’s health and weight issues. A complete body workout in itself, Surya Namaskar only takes you about 15 minutes to do 12 sets – and in effect, you will be doing 288 powerful yoga postures within that span of time!
A simple sequence, the Surya Namaskar is all about building up into different yogic postures. It is most effective at sunrise, but there is no dearth of the benefits one can derive, regardless of when it is done. The postures, when done slow, can create a fantastic toning effect, a relaxing and meditative impact on the body. When done fast, it makes for the best kind of cardio exercise that can leave you panting and puffing, with all those calories burning.
The Surya Namaskar is a perfect sequence for the body – it helps you increment flexibility, prepares the body to stretch well, has a great impact on the heart, liver, intestine, stomach, chest, throat and legs and the entire body from top to bottom, and purifies the blood, improves bone and muscle strength, helps the circulatory system improve, strengthens the nerves and ensures the proper functioning of the stomach, the bowel and the nerve centres. The Surya Namaskar regimen helps to balance out the three constitutions of Vata, Pitta and Kapha that comprise the body. Here’s how it is done!
– Stand at the edge of your mat with your feet together and hold your palms together as a namaskar.
– Breathe in, lift your arms up and arch back, keeping your arms close to your ears. You can push your pelvis forward a little, and reach up to the sky with your fingers.
– Breathe out and bend forwards from the waist without bending your spine, and then bring your hands right down onto the floor beside your feet.
– Breathe in, push your right leg far back into a deep lunge, until the knee touches the floor, and look up at the sky.
– Breathe in and take the left leg back to take the whole body into a straight plank line.
– Bring your knees to the floor and exhale, but keep your hips back as you bring your chest and chin onto the floor. Raise your bottom up a bit.
– Raise your chest up into the air and look at the sky in the Cobra pose.
– Inhale, push your chest forward as you exhale, and then tuck your toes under and look into the downward dog position. Your hips and tail bone should be up in the air, keep your chest downwards in an inverted V.
– Breathe in and bring the right foot forward between both your hands, and leave your left knee down to the floor and press the hips down and look up.
– Exhale and bring the left foot forward with the palms on the floor.
– Bring your other leg in front and keep your nose to the knees and rise up with your hands, and bring them before your chest in a Namaskar.

Picture Courtesy : http://www.livechennai.com/

Benefits of Aromatheraphy

The science of aromatherapy suggests that different smells and fragrances can be uplifting to the mind and body, and can help regulate one’s stress and other issues just through the administration of a small dose of the fragrance. Aromatherapy helps break the pattern of cyclical thinking that keeps you in a perennial state of stress, even when nothing can be done about a given situation. The human mind is wont to be anxious, prone to worry and remain upset when things don’t go a certain way.
To this end, Aromatherapy can be helpful. A mild and simple therapy, there is no intervention, and all one has to do is to inhale the fragrance of a given oil. These are volatile plant oils and essential oils that help one with psychological and physical well being. Essential oils are pure essences from plants, and provide a lot of benefits to people when used correctly and safely, and administered appropriately.
The right way to enjoy aroma oils is to dribble a few drops of the essential oil on moist cotton balls and to leave them around one’s space. You can also mix a few drops into a pot pourri mix, or perhaps in a water fountain that you will be cleaning later. Some other options include incense sticks in aromatic fragrances, candles and even soaps and bath salts for personal use. You may also use creams and moisturisers to help yourself to some of these oils.
Some common oils that you can make use of to keep stress at bay include the likes of Clary Sage, Orange, Bergamot, Lavender, Lemongrass and YlangYlang. Clary sage is one of the best oils that can be put to use to calm the nervous system. Lavender is more an all round aroma oil that helps heal ailments and also de-stresses the individual with a sense of clarity in thinking. Bergamot is said to bring in freshness by helping lift one’s spirits and mood instantaneously. Lemongrass is more of an active aroma oil, as it invokes fresh energy within one’s body and encourages a sense of dynamism. Orange has a zesty and fruity fragrance, and works like magic to lift one’s spirit. YlangYlang is the perfect solution for any kind of mental stress, as it helps get rid of feelings of anger, tension and nervous irritability, relaxes the body and mind, and also helps one unwind without any sense of carrying baggage.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/Aromatherapy-to-de-stress/articleshow/21189115.cms

Picture Courtesy : http://firsthealthmassage.com/

Solutions to de-stress

Who doesn’t have a life full of stress? Life has many demands to make of anyone, regardless of what his career or family needs may be. The pressures of everyday living can throw many spokes in the wheel and put a person in a state of stress. Regardless of how small or big an issue maybe, the response one has to it can be the factor to define stress levels. Here are some ways for you to overcome anxiety and stress.
– Identify the issue that is causing you the stress. Sometimes, a little introspection can help you identify what the root cause of all your stress is. It is not always a particular factor at the superficial level, for there are many issues that can contribute to heightened stress levels. Start by looking within – is there a hike in the stress levels at particular times in a day, or when a particular kind of incident occurs? Try to find the things that trigger you, and address them effectively to help settle your issues.
– Indulge in a hobby. Very often in life, we are so caught up in the demands that life and career obligations make on us. Consequently, we forget what it is to do things we like. Nurture a hobby and indulge in it, and allow your mind to soak in some stress busting comfort. Always invest in yourself and make sure to put yourself and your needs in line with your priorities. When you feel that you cannot take on more tasks, or that you need to have an extension of an unreasonable deadline, make sure to speak up.
– Make sure to be smart about how you work. Working hard is one thing, but working smart is important. Make good to-do lists with reasonable number of obligations to check off, and make sure that you utilize your work time well.
– Always take sufficient breaks while at work. Don’t work for hours and hours at an end, always make sure that you get up, go for a walk, or grab a light and healthy snack and then resume work.
– Keep a clean and comfortable work environment. Your cubicle or cabin should be well lit, and not filled with clutter. The more you clutter up your spaces, the more stress you wind up experiencing.

– Always plan your day in advance. While this might seem a little difficult if you are in a job that is largely unpredictable, make an attempt to establish certain constants around your day, so that you achieve them. Never set unrealistic targets or bite off more than you can chew. Always allow yourself breathing space with deadlines and work pressures.
– Meditate often. Meditation is not a religious practice, and need not even be a spiritual practice if that is what you best prefer. It is just about improving your concentration on a particular thing, enough to encourage your cluttered mind to feel lighter and more peaceful. Set 10 minutes aside everyday to meditate, and feel yourself growing calmer.
– Do a lot of physical activity. The more active you are, the sharper your mind is, and the more comfortable you feel about the many things you need to attend to. Physical activity need not be rigorous – it can even be just about enough to discourage a sedentary way of life
References:
http://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/Steps-to-improve-your-emotional-health/articleshow/18861339.cms
http://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/BUSTED-Why-is-India-unhappy/articleshow/47701458.cms
http://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/Take-the-stress-test/articleshow/47861216.cms

Picture Courtesy : http://paulstallard.me/

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