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Monday, 12 November 2018

The Homemade Powder Which Can Boost Immunity :

Big set of Indian spices and herbs . On the black chalkboard.The immune system defends     against disease causing microorganisms and thus saves from getting sick,but sometimes immune system fails,letting an unwanted bacteria sneak in body which make one sick.
You can change this simply by doing things which can boost immunity.Strong immunity is everything when it comes to prevention and healing.
According to nutritionists you can make one kind of powder at home and store it in an airtight container and consume it everyday.For this you should have some ingredients like,
[a] 1/2 tablespoon of cinnamon powder
[b] 7 tablespoon of fennel seeds,
[c] 2 tablespoon of black pepper whole,
[d] 7 tablespoon of organic turmeric powder,
[e] 2 tablespoon of dry ginger powder,
[f] 4 tablespoon of coriander seeds,
[g] 3 tablespoon of cardamom powder,
[h] 4 tablespoon of cumin seeds,
After taking these ingredients,Roast all these on a low flame except ginger and turmeric powder.Now cool all the roasted spices and grind them together,and add ginger and turmeric powder,mix them well.After preparing the powder store it in a clean airtight bowl.
                                            HOW TO TAKE IT ?
Take 1/2 tablespoon of it everyday with warm water,or you may use it sabzi,curry instead of garam masala.You may also add 1/2 teaspoon of this mixture to 1 tablespoon of heated Ghee and consume it everyday in the morning.Everybody can have this.But if you are on any medication,should visit doctor before consuming it.You should consume less than 1/2 teaspoon per day if you have gastric problem.
           HEALTHY HABITS TO BOOSTING IMMUNE SYSTEM :
Avoid smoke and alcohol.Have a healthy diet which includes 7 servings of fresh fruits and vegetables in a day.Maintain your weight,Exercise regularly,Wash your hands frequently and thoroughly.Cook your food properly as cooking kills the germs in the vegetables.


Friday, 9 November 2018

Best Exercises For Arthritis Which Helps Ease Its Pain And Stiffness :

Woman Stretching on Grass FieldEXERCISE is VITAL :-Exercise can help to improve health and fitness without hurting joints with current treatment program.It can
1. Strengthen the muscles around joints.
2. Help to maintain bone strength.
3. Provide more energy to get through the day.
4. Help to control weight.
5. Make it easier to get a good sleep at night
6.Enhance the quality of life and
7. It improve body and mind balance.
                                   EXERCISES FOR ARTHRITIS :
Doctors or physical therapists may recommend exercises like Aerobic,Strengthening,Range of motion and other activities.
[a] Aerobic Exercises :- These exercises help overall fitness.They can improve cardiovascular health which help to control weight and provide more stamina and energy.Low-impact aerobic exercises that are easier on joints include walking,bicycling,swimming and using an elliptical machine.Try to work way up to 150 minutes of moderately intense aerobic exercises per week.
Moderate intensity aerobic exercise is the safest and most effective if it is done most days of the week,but even a couple of days a week is better than no exercise.To determine if the moderate intensity exercise zone,you should be able to carry on a conversation while exercising though your breathing rate will be increased.
[b] Strength Training :- These exercises help to build strong muscles that help support and protect joints.Weight training is an example of a strengthening exercise that can help to maintain or increase muscle strength.To avoid exercising the same muscle groups two days in a row.Rest a day between workouts,and take an extra day or two if joints are painful or swollen.
[c] Range of motion exercises :- These exercises relieve stiffness and increase ability to move joints through their full range of motion.These exercises might include movements such as raising arms over head or rolling shoulder forward and backward in most cases,these exercises can be done daily.
[d] Other activities :- Any movement no matter how small can help.Daily activities such as mowing the lawn,racking leaves and walking the dog count.Body awareness exercises such as gentle forms of yoga can help to improve balance,prevent falls,improve posture and coordination and promote relaxation.
Here are some tips to protect joints :-1. DO NOT OVERDO.
2. MOVE GENTLY.
3. GO SLOWLY.
4. KEEP THE IMPACT LOW.
5. APPLY HEAT.
6. ICE AFTERWARD. Apply ice on joints for up to 20 minutes as needed after activity especially after activity that causes joint swelling.

Wednesday, 24 October 2018

Vitamins For Strong Bones and Joints :

elbow bones injury Dietary supplements may be confusing or expensive and news reports about their effectiveness often change frequently.      Studies have shown that vitamin D strengthens muscles and bones,regulates the function of different organs and helps fend off bone fractures and osteoporosis a medical condition in which bones become brittle and fragile from loss of tissue,typically as a result of hormonal changes or deficiency of calcium or vitamin D.
Vitamin D is vital in encouraging the absorption of calcium from the gut,which in turn facilitates bone mineralisation.It also helps reduce inflammation,improve mood and decrease the risk of heart disease.
Generally,vitamin D is absorbed directly through sunlight,but it is not good news for an ageing population.When people reach the age of 50,the skins ability to synthesise vitamin D drops significantly.Under the age of 30 take vitamin D to help bones and joints develop and stay strong.        Other important factors include a diet rich in protein,calcium and other vitamins and minerals many    of which can be obtained from fruit and vegetables and regular physical activity.Then there is the importance of a sensible approach to exercise.The appropriate exercises can help slow down the deterioration.If exercising is painful then stop.It may be worthwhile getting a personal trainer who can help to set a realistic exercise programme.Keep weight down as carrying less weight means less loading on joints.
Consider adding more protein to diet,with seafood white meat,beans,and eggs being among recommended sources.
Finally,make sure you get enough of the all important vitamin D.It is necessary to get your blood levels of vitamin D checked if you are in pain,are suffering from injury,if you have a poor diet or are obese.
For people of age 50 or above it is important to get enough sunlight because older bodies produce less vitamin D,but it does not mean you should get sunburned.Those people aged over 50 with who have less exposure to sunlight should take a daily vitamin D supplement of 2000IU.For adults under the age of 50 it should be the 1500 to 2000IU per day,and children and adolescents should take up to 1000IU a day.
However calcium is important for bone development and maintenance,that even milk in your coffee or orange juice fortified with calcium can help.

Thursday, 11 October 2018

The Duration Of Weight Loss.How Fast Should You Expect :

Weight loss. Green measuring tape on woman bodyAll fitness and nutrition experts agree that the right way to lose weight is to aim for a safe healthy rate of weight loss of one to one and half pounds per week.Short term weight loss is not healthy or sustainable over time.Regular exercise along with good eating habits is the most effective way to lose weight over the long term.It is the ideal way to ensure that the weight stays off.
Extreme diets or starvation may result in rapid weight loss,but it can be unsafe and is almost impossible to maintain for most people.When food intake restricted severely the body begins to adapt to this state of poor Nutrition by reducing its metabolic rate,potentially making it even more difficult to lose weight.This also happens when dieters engage in fasting or skipping meals.It is also possible to experience hunger pangs,bouts of Hypoglycemia,Mood Changes from overly stringent Dieting and Headaches.These health problems can result in binge eating and weight gain.Since a highly restrictive Diet is almost impossible to maintain for a long time,people who attempt to starve themselves thin often start to gain weight again when they stop Dieting and resume their former eating habits.
By following sensible eating habits and Portion Control,you can eat nutritious foods so that you take in as many calories as you need to maintain your health and well-being at your ideal weight.Very often weight loss occurs on its own simply when you start making better food choices,such as avoiding
[a] Sugar laden foods.
[b] Processed foods.
[c] Alcohol.
[d] High calories from fat,such as many fast foods.
[e] White bread and pasta.
Remember,when you do succumb to temptation keep the portion size small and add a bit more exercise to your daily workout.
You will be cutting back on calories by replacing some unwise food choices with healthy ones.If you add some moderate physical activity,you have the protect plan for losing weight without the need for special diet plans.It is important to follow healthy eating guidelines in general,even after you have lost the weight.It should include sufficient amounts of Protein,Vitamins and minerals with limited amounts of fats and sugar.

Wednesday, 3 October 2018

Upper body workouts to build a strong body without weights at home ::

Women ExercisingFor upper body perfection most of all often hop from one workout routine and supplement to the next,with nothing to show for it except some marginal gains.The workout that will get upper body strong and lean without weights to fork out savings on a gym.This workouts increase overall strength and decrease the risk of injury,create a more symmetrical build,also improve core strength for everyday functional fitness.
         Here are some of these exercise which are really work for upper body to build strong your body without weights :-
1. Diamond push-up for Chest and Triceps :- To perform it start in a push-up position,bring hands together to form a Diamond shape by chest over the diamond shape whilst keeping elbows tucked in tight then start push-ups.If you feel this too hard,drop on to knees and keep going.Repeat it 10-15 times.
2. Tricep Dips :- To perform it start by placing hands on to a bench or step behind you,extend legs out in front of you to make it harder or bring them in closer to make easier.Ensure that your lower back is close to the step or bench then lower your body down until shoulders are just past elbows and push back up.If you want make it harder,try elevating your feet.Repeat these exercises 2-3 days in week 15-20 repetitions,with the goal of making it harder when you can comfortably complete the allocated repetitions with good form and technique.
3. The Dirty Dozen for Chest and Shoulders :- Do 12 push-ups and then kneel up on to both knees and perform 12 shoulder presses.Start with hands by shoulders and press up above head.Then repeat completing 11 push-ups 11 shoulder presses and continue witout resting whilst reducing each set by 1 to finish at 0.At last complete 12 push-ups and 12 shoulder presses and then take rest.
4. Strength Band Pull-Ups :- Loop the strength band over a bar.Pull the band down and loop and loop over knee.Hold the bar just wider than shoulder width apart to start.Pull your chin up to the bar whilst squeezing shoulder blades down and together by repetitions of 8-10 times.
Last but not least,slow the repetitions down,increase the number of exercises back to back with little rest,increase the amount of repetitions on each exercise.

Sunday, 30 September 2018

Aerobic and Cardio Exercise are the best way to stave off the effects of Aging :

Smiling people doing power fitness exercise at yoga classAs the people becoming Age,there are two forms of exercise which are most important to focus on,Aerobic exercise and Cardio,which gets heart pumping and sweat flowing and Strength Training which helps keep Aging muscles from dwindling over time.
                                         AEROBIC EXERCISES FOR ANTI AGING :
1. JOGGING :- Aerobic exercise such as Jogging may help reverse some heart damage from normal aging.Aerobic exercises may guard against age related decline because of reduction brain connectivity.When people become age,the brain and any other organ begins to work less effectively,so signs of decline start to surface.The memory might not be quite as sharp as it once was.Older people who develop Alzheimer's disease often first enter a Stage Known As Mild Cognitive Impairment,which involves more serious Problems With Memory,Judgement and Language.
2. CYCLING :- Cycling may protect immune system from some age related decline.It strengthen the muscles and lower levels of body fat and cholesterol.The thymus glands of the cyclists looked as if they belonged to younger people,their bodies were producing just as many T cells as would be expected for a young person.Encouraging people to commit to regular exercise throughout their lives is a viable solution to the problem that we are living longer but not healthier.
                       CARDIO EXERCISES :
[A] WALKING AND SWIMMING :- There may be a powerful link between walking and swimming,and a lower risk of dementia.Regular walking and swimming help to lower risk of heart problems.
[B] PLANKS AND SQUATS :- Other types of strength training can include moves by planks and squats.Its most basic strength training involves using weight to create resistance against the pull of gravity.That weight can be own body,barbells,dumbbells,weighted ankle cuffs and elastic bands.
[C] TAI CHI :- Strength training moves such as tai chi are the best for preserving muscles from age related decline.Resistance or strength training can take many forms but typically involves a series of movements geared toward building or preserving muscle.Tai chi is a Chinese martial art which combines a series of flowing movements,is one form of strength training.This is performed slowly of focus and attention paid to breathing deeply.
[D] BETTER LOOK AND SKIN :- Cardio exercises may improve the look and feel the skin soft and shining with strengthening and developing the core power lower and upper body respectively.Thus helps to stave off the effects of aging.

Friday, 28 September 2018

Important Habits That Will Keep Heart Healthy And Strong.World Heart Day 2018 :

artistic, blossom, brightThe 29th September,this day is celebrated as the World Heart Day every year by with aims to increase awareness about heart problems.Cardiovascular diseases including heart stroke and attack are a serious matter as they cause million deaths each year.Amazingly Cardiovascular Disease is a preventable condition and the tried-and-tested methods of eating a healthy diet and exercising can do a long way in protecting from it.
                   The Ways Or Habits That Keep Heart Healthy And Strong Preventing From Diseases :
1. EXERCISE :- Regular exercise can help to lower risk of heart diseases.Running,walking,jogging,   yoga etc.are very useful for healthy heart,but before doing it consult there need to consult a doctor.     Fitness Expert Can Opt for a high intensity exercise routine for protection from heart disease.Engaging in high intensity exercise in youth can lower blood pressure and risk of developing   heart disease later in life.Excess heart age is lowest among adults who sleep 7 hours out of 24 hours.
2. NEVER SWEAT THE SMALL STUFF :- The type A people are prone to get stressed out which can causes a spike in hormones such as adrenalin and cortisol that influence the heart rate and blood clots.Instead of it try to see the silver lining and laugh more which will release feel good endorphins.
3. EAT HEALTHY :- Mediterranean diet which is lower risk of stroke and protect from potential heart problems.Study shows that the diet reduced the onset of stroke by 17% in adults with women seeing a greater reduction of 22%.Moreover,you can also consume chia seeds which cut down cholesterol from the body and blueberries to reduce risk of heart disease.
4. SLEEP WELL :- The excess heart age is lowest among adults who sleep 7 hours of 24 period.So stick to the 7 hours mandate though because sleeping more or less than that can be counterproductive and increase heart age according to studies.Catch the forty winks because they can keep heart young and healthy.
5. AVOID SMOKING :- Hench smoking increases the risk of heart damage Exposure to Secondhand Smoking is not Healthy.Smoking can increase the risk of strokes by about 20 to 30 percent.
6. MANAGE DENTAL HYGIENE :- Heart disease linked with gum disease as it is caused by bacteria which can enter the bloodstream and damage blood vessels.It can also cause blood clots that eventually result in heart attacks.So consult with doctor regularly and brush teeth politely wit flossing twice a day.
7. MAINTAIN SALT :- Sodium is vital in maintaining blood pressure ,but Excess Intake Of Salt Can Raise Blood Pressure Levels.High blood pressure in turn can strain heart and blood vessels.                 Therefore,it is the best to avoid eating foods that are high in salt,be it frozen foods canned or processed.

Tuesday, 25 September 2018

Arms And Abs Exercises Which Can be Done At Home Or Gym :

Image result for pexel.com arm and abs exercises imageIt is well known that some particular exercises can help to tone the body as well as Arms and Abs with regular practice by following the specific routine.and most of all want to tone their arms and abs .So here are some important exercises to tone arms and abs as following :-
[i] PUSH-UPS ON KNEES :-This is a traditional exercises,these are helpful for strengthening upper body.It can help the beginners slowly progress towards doing push ups on toes.
[ii] PUSH-UPS :- Everybody aware of marvelous health benefits of Push-Ups.This exercise help to build the upper body strength,also helps in strengthening lower back core and abdominal muscles.Push-Ups work on shoulders,triceps and pectoral muscles.
[iii] TRICEP KICKBACK :- This workout targets the triceps and is great for sculpting and toning of arms.Tricep kickback helps trim body fat and increase Physical Strength of body.
[iv] TWISTS :- This exercise is also known as Russian Twists which is a great core exercise and works on the entire abdomen.It improves flexibility and body balance.
[v] STAR JUMPS :- It is an Aerobic or Cardio exercise that is helpful in overall toning of the body.These are helpful in burning more calories,building stronger muscles and improving coordination.
[vi] BENT OVER ROW :- This is an exercise which involves great compound movement and it trains back to be stronger,more firm.It increases muscle mass and bone strength,so it decreasing the risk of illness or injury.
[vii] :- COMMANDO :- These workouts are excellent  for improving response rate of muscles and muscle precision.This exercise requires a great deal of body balance,a successful Commando workout session enables to be in better control of body.
[viii] STRAIGHT LEG RAISES WITH LEG LIFTS :- It is a great exercise to strengthen hip muscles which helps in improving functional strength and can be helpful in reducing belly fat.Straight leg raises with leg lifts makes the exercise more challenging,advanced and beneficial.
                           The above mentioned exercises very helpful to tone abs and arms.To perform these exercises it needs to be done in 10 reps each.This meant maximum rounds per exercise in order to rep maximum benefits from each exercise in the workout routine.To do these exercises you need Yoga mat and Dumbbells.

Sunday, 23 September 2018

Surprising Benefits of Pilates :

Fit class exercising at fitness studioAccording to experts Pilates is complementary to exercises.It is not going to provide Cardio vascular benefits but an addition to exercise.It is not bearing a weight exercise,It focuses on core strength abs,hips and back.
Pilates was originally devised by Joseph Pilates and he was basically unfit and unhealthy.That is why the exercises he devised were to strengthen his body and core.These are based on the movements that the physiotherapist would instruct.Pilates exercises are meant to heal and were performed on the mat.
         THE SURPRISING HEALTH BENEFITS OF PILATES :
[A] Tones the body
[b] Improved co-ordination
[c] Strengthens muscles
[d] Better posture
[e] Increases flexibility
Pilates help him/her that can not stand due to a back injury to get back on their feet since one can do Pilates while lying on the back.These can strengthen core muscles and help to get a better posture and the best part is that with Pilates,exercise all the muscles group including the small muscles which tends to get ignored with weight training.
To perform Pilates you need to warm up for these and cool down too just like any other exercise.You exercise all muscle group with Pilates.You are not bulking up with Pilates,but get a toned physique instead.It needs to be practiced in a gym especially if you practice Pilates on a reformer.Mat exercise can be practiced at home You need to do Pilates 3-4 times in a week according to experts.

Wednesday, 19 September 2018

Exercise and Diet plan to lose weight at home :

body, body man, burpeeIt is well known that regular exercise followed with a healthy Diet leads to effective Weight loss.A workout circuit when repeated three to four times a day along with a healthy Diet plan can help to lose almost 4 kilos in a month.
Following are some most important exercises that help you to lose weight at home easily and naturally :-
1. BURPEES :-It is just like an exercise which can help you with be it weight loss,stamina,or endurance,toning and building strength.For this exercise you should have to stand straight with your feet hip-width apart and jump in the air pulling feet apart ,both the hands up in the air,go down with hands just in front of feet on the ground while kicking feet back and arms straight like a plank position,jump back to the starting position,and repeat it 8-10 times.
2. PLANK CRUNCHES :-To perform this exercise come in to a plank position with your elbows on the ground and fingers clenched together.After that,push your hips upwards,just the way you do in a downward dog position and come back to the plank position repeating 10 times.
3. PLANK PUNCHES :- For this exercise come in to the plank position with your elbows on the floor,keeping the right hand on the floor,punch from your left hand in the front,perform the same with the right hand and repeat it 20 times with each hand.
4. PLANK TWIST :- To perform this get in to the plank position with your elbows on the floor,keeping your body in the same position,start moving from your torso towards your right and left without touching the floor and repeat it 30 times each side.
5. LATERAL JUMPS :- For this exercise,stand straight with your feet together and fist clasped.Jump a little and take your right leg behind your left bending a little from your torso and keeping the left leg at the same position.Do the same on the other side and repeat 10-15 times on each side.
6. JUMPING JACKS :- It is easy to perform and one of the most effective exercises.Stand straight with your feet a little wide apart,taking a jump,open your arms and widen your legs,come back to the starting position.Do this with as high intensity as you can and repeat it for 25 times.
7. REVERSE LUNGES :- To perform this exercise take one leg backwards instead of front,make sure both your knees from an angle of 90 degrees and your back is straight when you are in the position.
8. SIDE HOPS :- Come on your fours and keeping hands at the same position move your lower body with a jump first towards your right hand and then left.It should be repeated for 15 times on each side.

Monday, 17 September 2018

Minerals And The Body :

Variety of fresh organic vegetables isolated on whiteVitamins and Minerals are the basic need for a healthy body.These are important part of our dietary requirements which must be included in our every meal.Like Vitamins,our body needs some important Minerals which can be obtained by eating their food sources.Minerals help the body to grow,provide strength and helpful for blood circulation.Minerals are the best part of proper nutrition.A mineral rich diet helps in getting through the day and manage the cholesterol,blood pressure levels.Getting these Minerals from food sources is the natural ways instead of getting them from mineral supplements.
Following are the list of important Minerals which can help to keep fit and healthy :-

[a] CALCIUM :- Calcium is helpful for a great deal to build and maintain strong bones.It is one of the best important minerals for bone and tooth health.Calcium regulates blood pressure and controls cholesterol levels.Calcium protected from diseases like Insomnia,premenstrual problems and Arthritis.Calcium helps in case of obesity,issues related to the heart,kidney and acidity.Green leafy vegetables,broccoli,salmon and dietary products are calcium rich foods.
[b] ZINC :- Foods rich in Zinc are oats,almonds,cashews, kidney beans,chickpeas,yogurt and chicken breasts.Zinc makes body strong enough to heal wounds and fight diseases.Its basic purpose is to immune the body against Eczema,infections,night blindness and prostate disorders.Deficiency of Zinc lead to a poor immune system and even poor sperm quality.So it is the most important mineral when it comes to ensuring a strong immune system.
[c] SODIUM ;- Foods rich in Sodium are salted peanuts,pickles,buttermilk,pineapple and watermelon.Salt remainsto be the richest source of Sodium.Sodium is an inorganic mineral that has many functions.It helps in maintaining the level of body fluids.Sodium helps in balancing the blood pressure level of the body when taken in a limited amount.It fuels the nervous system,protects from heat strokes and helps the body to absorb glucose,amino acids and chloride.

[d] MAGNESIUM :- Foods rich in Magnesium are fish,avocados,bananas,yogurt,and leafy vegetables.Magnesium is an inorganic mineral which helps the body to function properly through enzyme catalyzed reactions,strengthening bones and maintaining a healthy bone structure,control sugar level and stress free mind,reducing Anxiety.It is an excellent mineral to reduce inflammation and aid to symptoms of insomnia and depression.
[e] POTASSIUM :- Potassium helps in processing carbohydrates and building proteins in the body.It ensures that oxygen travels to each organ of the body and that the body gets a healthy cardiac blood flow.It protects from any problems related to the heart.Potassium works its magic on the blood vessels.
[f] IRON :- Iron take the most important part to form hemoglobin and increase the number of red blood cells in the body.It helps in proper circulation of blood and oxygenation.Iron helps the oxygen to travel across all organs in the body.Include plenty of iron in everyday diet to prevent anemia and loss of blood cells.Foods rich in iron are Pumpkin-seeds,chicken,chickpeas,oysters and raisins.

Tuesday, 11 September 2018

Tips To Control High Blood Pressure Immediately :

Workout in a fitness gymHigh Blood Pressure is a dangerous health condition since it does not show symptoms but it can lead to Heart Attacks and Strokes if it left untreated.The risk factors of high blood pressure include lake of exercise,smocking and overweight.Exercising with right routine and correct intensity can help in keeping high blood pressure under control.
                            Exercise Tips for High Blood Pressure :
[a] YOGA :- Yoga helps in reducing blood pressure.It has many health benefits like Knee Pain,Ovary Syndrome and Polycystic diseases.Breathing exercises in Yoga and Meditation can help control high blood pressure.
[b] MODERATE LEVEL EXERCISE :- The patient with high blood pressure need to follow the right exercise regime in order to keep blood pressure under control.Regular exercise of minimum of 30 minutes can help in keeping blood pressure under control.It is very very important to build up Stamina gradually and get in to extremes of exercising.
[c] ISOMETRIC EXERCISES :- These are strength training in which the joint angle and muscle length do not change during contraction.They done in static positions rather than being dynamic through a range of motion.Doing these exercises which involve gripping a device which gives resistance with hand,can be helpful in reducing high blood pressure.Other exercises like Cycling,Dancing,Jogging,Climbing Stairs and swimming are commonly believed to be beneficial for controlling high blood pressure.Moreover active sports like basketball or tennis and household chores such as scrubbing the floor,gardening etc are helpful for controlling high blood pressure.
[d] RESISTANCE TRAINING :- Strength Training is helpful in reducing high blood pressure.It around twice or thrice in a week can help in lowering blood pressure.Avoid Lifting too Heavy Weights or doing exercises which require constant change of position.
Regular exercises can help to maintain a healthy weight which is an effective way of keeping blood pressure under control.It is only 1-3 months that regular exercise will show an effect on blood pressure.These benefits long for as long are regular with exercising routine.

Sunday, 9 September 2018

Surprising Health Benefits Of Celery Juice Which Should Start The Day With It :

Fresh green celery isolated on whiteCelery juice is a potent source of vitamins C,A and K which is rich in beta-carotene,phytonutrients,iron,calcium,phosphorous,magnesium and potassium.It is a lesser-known nutritious plant food.When consumed it as a vegetable it can prove really healthy and if it consumed as juice it is more beneficial for the body,which carries 40 calories and a complete package of nutrition with taste and health.
Most of people start their day with a cup of tea,warm water,milk or green tea.Like these drinks,Celery juice also be recommended as the first liquid in the morning in empty stomach which contains detoxifying properties that cleanse the body of all germs and toxins right in the morning.Celery juice is great for stomach and related health problems.
     The Surprising Benefits Of Celery Juice :
[a] Lowers Blood Pressure :- Celery juice contains a nutrient known as phthalide which is highly present.This nutrient helps in relaxation of muscles in blood vessels,so lowering levels of high blood pressure.It has anti-hypertensive properties which help in increasing the blood flow in the body.
[b] Gut Problems :- The main Gut Problems is the inability of the stomach acid to break down the food one eat.It causes indigestion and Acidity.Mineral salts which help in the absorption of food and enhancing digestion,that minerals are in celery juice in rich.It helps in enabling the stomach acid to work faster which preventing Gut Problems.
[c] Cleanses The Body :- The nutrients in celery juice help in cleaning Kidneys as well as Liver.Celery juice has detoxifying and cleansing properties through which the entire body gets cleansed and hydrated.It helps a huge deal to get rid of bad bacteria,viruses,fungi and other toxins from the liver.Phytonutrients which is presence in celery helps in protecting the liver and body from external impurities.
[d] Improves Heart Health :- The nutrient Phthalide contains in celery juice helps in lowering cholesterol levels in the body.It is good for heart health.The juice contains high levels of coumarins which help to reduce the stress hormones in the body,thus reducing symptoms of hypertension.It also enhances the cardiovascular system of the body by expanding blood vessels and celery can prove to be helpful in preventing plaque build up in arteries and preventing strokes.
[e] Enhances Sleep Patterns :- Celery juice has soothing pr operties which help in getting a stress free and relaxed sleep at night.Containing magnesium in celery juice makes it a good drink for improving sleep patterns.
[f] Fights Thyroid And Cancer :- The minerals of celery juice cleansed the Epstein-Barr virus found in thyroid.In cases of Hypothyroidism,celery juice boosts the production of thyroid hormones.These are the benefits of celery juice which can be a great liquid for health.
                       How To Make Celery Juice?
It is very easy to make a glass of celery juice.To make it take 2-3 fresh stalks of celery and clean them off by removing the leaves,and churn the stalks in a juicer and gulp down the produced juice from it.

Friday, 7 September 2018

Relieve Stress And Anxiety By Simple Ways :

Woman And Man Sitting on Brown Wooden Bench    At present time Stress and Anxiety are common experiences for most people in this world for their extra busy schedules in day to-day life.At about 70% of adults say that they feel Stress and Anxiety daily due to a lot of pressure of their busy schedules.To get rid of Stress and Anxiety here are some simple and easy ways as follows ;
1. Reduce Caffeine :- Caffeine is found in tea,coffee,energy drinks and chocolate.Using high doses can increase Anxiety.How much caffeine can tolerate it would have different thresholds of people.If caffeine makes jittery or anxious,consider cutting back.Though a number of study show that Coffee can be healthy in moderation,it is not for everyone.The moderate amount considered in general,five or fewer cups per day.
2. Exercise :- The most important things you can do to relieve from stress and anxiety is going with exercise.Exercise might seem contradictory but putting physical stress on body through exercise can relieve mental stress.Benefits of exercise are strongest when you regularly do exercise.People who are going with exercise regularly are likely to experience Anxiety than those who are not in exercise.It lowers body's stress hormones such as cortisol in the long run,helps release endorphins,which are chemicals that improve mood and act as natural painkillers.
Exercise improve sleep quality,which can be negatively affected by stress and anxiety.If you do exercise regularly,you may feel more confident in your body,which in turn promotes mental well being.
3. Consider of Supplements :- A number of Supplements promotes Stress and Anxiety reduction.Some of the most common ones are as below :-
[a] Omega-3 fatty acids :- Study showed that medical students who received Omega-3 fatty acids experienced a 20% reduction in Anxiety symptoms.
[b] Green Tea :- It contains many polyphenol antioxidants which provide health benefits.It may lower stress and anxiety by increasing serotonin levels.
[c] Ashwagandha :- It is a herb used in Ayurvedic medicine to treat stress and anxiety an effective herb suggested by a number of studies.
[d] Kava Kava :- It is a psychoactive member of the pepper family.Long used as a seductive in the South Pacific,which is increasingly used in Europe and the US to treat mild stress and anxiety.
Some supplements may interact with medications or have side effects.So if you have a medical condition,you should consult with a doctor before do it.
4. Candle Lighting :- Using burning a scented candle or essential oils may help to reduce stress and anxiety.The soothing scents should be selected like Rose,Lavender,Bergamot,Vetiver,Roman chamomile,Frankincense,Neroli,Ylang Ylang,Sandalwood,Geranium and Orange or orange blossom.By using scents to treat your mood is called aromatherapy.Aromatherapy can decrease anxiety and stress and improve sleep.
5.Gum Chewing ;-It is a super easy and quick stress reliever .A study showed that people who chewed gum had a greater sense of well-being and lower stress.It causes brain waves similar to those of relax people and it promotes blood flow to brain.Stress relief is greatest when people chewed more strongly.
6. Write It Down :- To handle stress is to write things down,while recording what you are stressed about is one approach,another is jotting down what you are grateful for.Gratitude can help relieve stress and anxiety by focusing your thoughts on what's positive in your life.
7. Laugh :- When you are laughing it is hard to feel anxious which is good to health.In the long term,laughing can help to improve Immune System and mood.Try watching a funny TV show or hanging out with friends who make you laugh.A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted.
8. Spend Time With Friends And Family :- Having strong social ties may help you get through stressful times and lower your risk of anxiety.
9. Learn to Avoid Procrastination ;- Prioritize what needs to get done and make time for it.Staying on top of your to-do list can help ward off procrastination related stress.
10. Say No ;- Try not to take on more than you can handle.Saying no is one way to control your anxiety and stress.
11. Practice Mindfulness :- Mindfulness practices can help you to lower symptoms of depression and anxiety.
12. Join a Yoga Class :- Yoga is widely used for stress reduction,which may help lower stress hormone levels and blood pressure.It has become a popular method of stress relief and exercise among all age groups.
13. Listen Soothing Music :- Slow paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.Listening to soothing music you like can be a good way to relieve stress.
14. Cuddle :- Hugging,kissing,cuddling and sex can all help to relieve stress and anxiety.Positive touch from cuddling and sex may help lower stress by releasing oxytocin and lowering blood pressure.
15. Spend Time With Pet :- Interacting with pets help release oxytocin,a brain chemical that promotes a positive mood.It is a relaxing,enjoyable way to reduce anxiety and stress and improve your mood.
16. Deep Breathing :- Deep breathing activates the relaxation response.Multiple methods can help you learn how to breath deeply.There are several deep breathing exercises,including diaphragmatic breathing,abdominal,belly and paced respiration.

Wednesday, 5 September 2018

The Benefits Of Jogging :

Woman in Gray Crew Neck Shirt Running on Brown Soil during DaytimeThe word Jogging when it applied in the field of health,it has many health advantages,for them who are not accustomed with rigorous exercise,it comes handy.It is an imperative exercise for everybody.Jogging is essential to warm up before a major run.
Benefits Of Jogging :
[a] Jogging is good for cardiovascular health.
[b] Jogging improves blood flow in the body.
[c] Jogging helps in weight loss and weight management.
[d] Jogging helps build stamina and endurance.
[e] Jogging is good for bone health.
[f] Jogging helps in keeping a check on cholesterol when it done regularly and coupled with balanced diet.
[g]Jogging enhances lung capacity and the process of respiration.
[h] Jogging helps in relieving stress.
[i] Jogging prepares for more intense and vigorous activities.
[j] Jogging strengthens muscles.
                                     Running vs Jogging :
A number of fitness experts suggest jogging as an activity done at a pace of 6 mph or lesser,anything beyond that would qualify as running.Apart from slower pace,many other factors come in to differentiate jogging from running.
Jogging is feet's contact with the ground is the maximum whereas when you run,it involves minimum contact between the feet and ground.That is why jogging is more weight bearing when compared to fast pace running.From sprinting you can develop more muscles and burn calories,but jogging gives you that endurance,builds up your stamina and gradually preps your muscles for faster and longer runs.This low intensity exercise can be taken up by all,and could be an effective tool for Weight Loos.It is not harsh on your body.If your goal is to maintain your weight and stay in shape,Jogging can be your best bet,but if your diet is unhealthy,all will go to a waste and you may never end up seeing any better results.
Jogging is the best way to start your fitness routine,just 30 minutes of jogging can do so much for your body.At the very beginning you may start by a light 15-20 minute jog and gradually increase the pace or the duration.After two or three weeks you are prepped to take up your first run.Start with half a kilometer and play around with your pace,distance or the duration.All in all,it has to be progressive,consistent and teamed with a balanced diet.
As mentioned above,Jogging is harder on your soles,which makes it imperative to jog on softer track,preferably on mud tracks.Avoid concrete tracks completely.30 minutes of jogging on treadmill is fine,not beyond that.Jogging builds up stamina and helps with your endurance level,if you seek better results keep a watch on your diet and aim to increase your distance by 10% every week.If you jog for longer distance you can even start increasing your pace.

Sunday, 2 September 2018

Exercising And Dieting But Not Losing Weight : National Nutrition Week 2018 ;

Woman Measuring Her WaistTrying to lose weight you are going with regular exercise with healthy diet but unable to lose weight mean that you are not doing right these 5 things .
This week from 1-7 is celebrated as the National Nutrition Week to generate awareness about eating right for good health by month of September.If you are practicing exercise regularly and on a diet but unable to lose weight or feeling fit then it may not be the right exercise and diet for you.
The reasons of not losing weight :
Here are some reasons what may be wrong with you :-1. Potion Size :- Measure the portions of food your are eating by a digital scale.You may not realize but you could be eating multiple servings of even healthy foods which could lead you to pile up the kilos.
2. Changing Diet Frequently :- Stick to a particular diet for at least three months to see result.Going on fad diets every few days can be counterproductive and may actually cause to gain a lot more pounds in the long run.If diet excludes too many food groups,it may not be the best option and if after a few months,you do not notice any change in weight,you may as well as go back to earlier diet.
3. Consumption Of Diet Drinks :- Soda,mean Diet soda could actually be making you gain weight.These contain artificial sweeteners that can raise your insulin levels and lower blood sugar,making you more hungry and likely to overeat.
4. Going Cheat Days ;- These are bad for your long term weight loss goals.It's not practical to binge-eat in a short period of time.It can be even ruin your diet and weight loss progress for the week.
5. Exercise Routine Makes Eat More :- If you have a heavy workout then it insist you to eat more,dieters often make this mistake of eating too much food.You are likely to overestimate the amount of calories you burned.Instead,plan your pre-workout and post workout meals in advance so that you don't give in to temptation.
       NATIONAL NUTRITION WEEK 2018 :- IS CELEBRATED FROM SEPTEMBER 1-7 TO GENERATE AWARENESS ABOUT EATING RIGHT FOR GOOD HEALTH.









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Friday, 31 August 2018

Calorie burned Standing vs Walking ;

backlit, bright, dawn    Standing is a very good exercise.Any movement constitutes exercise,it has innumerable benefits by standing.During standing fat will be burning automatically,instead sitting and when you sit body's metabolism goes for a toss,but just standing can turn the tables for you.Studies show that during standing ,your body starts burning fat,but it was storing during sitting.The enzymes in blood vessels of muscles responsible for fat burning are shut off during sitting.
Standing vs Walking :
If anybody think that standing can do justice to day's walking schedule and replace it,it is not true.Although standing is surely a better habit than sitting,walking is better than standing.Standing would burn about 190 calories in an hour and sitting would burn only 130 also contribute to fat storage.Walking can burn up to 320 calories in the same time,but walking may not be possible always as standing.
Need to get up from seat :
The job compelled to sit,so it is recommended that for every 30 minutes of sitting you must stand for 10 minutes,so an eight hour shift,there would require to stand 16 times every day.
Benefits of standing :
1. Standing Burns Calories :- During standing exercise happen to muscles in legs,abdomen and butt.This expends more energy than sitting.If you incorporate standing more in your day to-day life and replace sitting with it,then look for a standing desk in office and spend at least two hours of your shift while standing,walk and talk.In conference calls,just get a headset and stand.It will be even better if you loiter around while you take the call.Watch TV while you stand.Though it may sound like a bad idea,it is a good way to make your body burn more while the mind is elsewhere.Have a wearable device that will remind you to stand more.
2. Standing Prevents Diseases :- Standing has multiple benefits like it controls blood sugar and fat level,improves cholesterol levels.A study published in the European Heart Journal showed that involved 800 participants by standing for two extra hours everyday reduced their blood sugar levels by 2% and fat levels by a whopping 11%.

Wednesday, 29 August 2018

Barley or jau the desi drink which may be the key to weight loss as well as belly fat :


ofWheat background view from the top close upAlthough weight loss is not an easy task,but it is possible by dedicating through healthy eating,with healthy foods,engage in exercises or any other physical activities and a healthy lifestyle.It may look easy but it is easier said done.Following a strict diet there are certain foods and drinks that may help stimulate weight loss journey and make it slightly easier.Barley water is one of the best Stimulator .Barley is a fibre-rich grain that comes by the category of whole grains like oats and whole wheat that are known as weight loss and belly fat.Health expert vouch for barley water an effective way to lose weight naturally.
Barley is also known to reduce cholesterol levels in the body with beta glucan.Barley has cholesterol fighting soluble fiber that keeps cholesterol levels in check.It helps flush out toxins from the body if it consumption regularly.Barley water promotes weight loss as it regulates blood sugar level as it has low glycaemic index.It is also said to act as a natural diuretic which helps in digestion and detoxifies body which cleanses the gut,keeping body healthy.
The Advantage of Barley Water  :
[a] Low Calorie :-  The calorie content automatically drops significantly when barley soaked in water and strained.Have a glassful of barley water instead of picking fizzy colas and packaged fruit juices to lose weight.
[b] A healthy digestive system :- Barley helps to ensure smooth bowel movement by cleansing it as it fiber content.A healthy digestive system is the key to lose weight.That is why pick that glassful of barley water and cleanse digestive tract like never before.
[c] Barley keeps fuller for longer :- Barley water keeps stomach fuller for longer,moreover preventing from overeating or reaching out to junk food.Fuller tummy and lesser craving will only mean lesser calorie consumption and a healthy weight loss.
How to make Barley water ?
To make barley water take some barley pearls and boil until it become soft,then strain and collect the water.Make sure the water is three volumes to one volume of barley as it soaks a lot of water.Here you may add some honey or lemon juice to find taste as both are also stimulate weight loss.If you want it sweeten you may add brown sugar instead of refined sugar.Refined sugar only make anyone to gain weight.


Sunday, 26 August 2018

The best fun ways to stay cool and fit in This Monsoon season :

Woman Wearing Black Fitness Outfit Performs Yoga Near Body of Water    The Monsoon as well as the Summer are the season of sarongs,sporting shorts,flirty diseases,swimsuits to emerge from winter hibernation.It is the time to work twice as harder to get back in shape.When the heat and humidity comes,how does one should follow the fitness routine.There are a lots of ways to stay dynamic,healthy and also  a lot of fun.One can mix and match more than one act depending on the weather.Here are some simple and easy ways to stay dynamic and fit as follows :-
1. Swimming :- Swimming is the most effective total body workout.During exercise the water will keep one cool.A number of kicking and where from the body will get toned from head to toe.If somebody unable to swim they can walk at a constant pace inside water is a great way to workout.Pools in many parts of the country are remain open during the monsoon seasons and swimming in the rainy season has its own charm.
2. Indoor Rock Climbing :- It increases stamina,strengthens back and core,builds upper muscles.The movement in climbing up often demands body awareness and problem solving,helps in reducing stress.Beginners usually start with climbing shorter walls without a rope or harness and top roping,that can be enough to get through unless you get addicted of course.
3. Skating :- It is just like a great fun workout where one can burn as many calories as any other aerobic exercise.Having a low impact activity it is easy on the joints.
4. Rope Skipping :- It is a full body cardiovascular workout.To start this activity there need a good pair of trainers or even medium cushioned running shoes to absorb the impact in the balls of your feet .Before skipping ,always start with a short warm up and end up it with a cool down.Target for three 10 minute rope jumping workouts every week.
5. Biking :- It is an easier on your joints as compared to running.Try nature trails,cityscapes or whatever you have around you as you tone your legs,strengthen your core,get your heart rate pumping.Also try Spinning classes instead of a good cardio workout in a dance club like atmosphere.It is undoubtedly a great fun.
6. Yoga [Asana] :- This is a perfect activity.Half an hour of yoga every alternate day will help to improve your strength with flexibility.To make it fun and more interesting you can do it outdoors in your local garden or park.The only equipment you need is a fitness mat even you can do yoga on a wooden floor at home.
7. Flying Yoga ;- If you are going bore by mat yoga then you can try anti gravity yoga,where combines aerobatic art and anti-gravity asana [yoga].It is an accessible practice that can help lengthen and align your spine.Flying yoga offers surprising physical benefits including spinal decompression,pain relief and ease inversion poses.

Friday, 24 August 2018

The easy and best yoga for weight loss :

Image result for pexel.com image of roaring lion pose and chin-lock posture pose of yoga                                       YOGA habits help the mind to be calm and it is very much effective way to get in shape also greatly effective for weight loss.Here are some of them which will ensure you the correct way of attaining your desired body weight,if these done diligently.
1. Dhanurasana [Bow Pose] :- This bow pose helps to reduce the belly fat and tone the throat muscles,groin,the thighs,ankle,front of the body and Psoas major muscles.
2. Roaring Pose [Simhasana] :- This yoga strengthens the lungs,throat and voice and it tones the facial muscles,especially the very irritating double-chin.To perform it kneel on the floor,cross your ankles with feet point towards.Place palms on the knees,spread out palms and then press them against each knee firmly.While inhaling ,open your mouth and stretch out the tongue.Curl the tip of it towards the chin keeping your eyes wide open,ensure the throat's muscles get contracted.Then exhale through your mouth to elicit a 'Ha'sound.After that change your leg crossing and repeat the entire pose again.

3. Weight Bearing Pose [Adho Mukha Svanasana] To perform this pose stand on all fours from a table such as your back becomes the table top and the limbs the four legs of the table,then lift the hips up straighten the elbows and the knees to form an inverted-V shape with toes pointed straight ahead,keep feet hip-width apart and hands shoulder width apart.Then press your hand to the ground,stretch the neck and touch the ears to the inner arms.Hold the downward dog pose and look towards the navel while taking deep long breaths,exhale,return to the table pose and let your body relax.
4. Chin lock Posture [Jalandhara Bandha] :- Performing this easy posture devotedly will ensure that you get a defined jawline which is one of the most sought after postures for thyroid patients,one needs to lock their chin between their collarbones,on the chest,as they hold their breath.
5. Dolphin Pose [Ardha Pincha Mayurasana] :- To perform this pose get your knees and hands with your forearms on the ground align shoulders and elbows in the same line,make legs straight as you lift back and hips and truck your toes,lift your shoulders away from your ears.The shoulders blades must dig in to your ribs,hold the pose as you take three deep,intense and long breaths.It is a great posture to tone and strengthen arms,triceps,biceps,which is simple and can be done by anybody with the exception of those with neck injuries.
6. Low Plank Pose [Chaturanga Dandasana] It requires to keep your core intact and support the entire body on your hands without touching the ground.This posture helps to tone arms and strengthen biceps and triceps.

7. Half Boat Pose [Ardha Navasana] To perform this posture sit with your knees bent and torso leaned back,lift both feet until your legs are parallel to the floor,reach with arms held straight towards the feet,stay in this pose for about 30 second-1 minute.It strengthen and tone back,thighsand it improves digestion and tones the whole body.
8. Chair Pose [Utkatasana] :- It is an intense posture which strengthens the torso,lower back,tone the knees ankles,thighs and the leg muscles.This asana helps in attaining proper body and mind balance.It is a great workout for chest,hip muscles and the spine.
9. Lunge Pose [Anjaneyasana] :- This pose stretches the hips,thighs and feet .It tones the muscles,improves balance and core awareness,develops stamina and endurance in the thighs.

Wednesday, 22 August 2018

Awesome Benefits Of Honey For Wound Healing,Weight Loss And Many More :

glass, honey, jarTop View of Bees Putting Honey    HONEY is the Golden Gift from nature which has been used since ancient times as both a food and    medicine.Honey provides several health benefits which has high levels of fructose, and glucose,it contains about 70-80 % sugar and provides its sweetness.

Class of Honey ;- There are several types of honey like Liquid,Comb,Creamed,Granulated and Chunk Honey.
Uses of honey :-Honey promotes burn and wound healing.It can help in healing wounds and burns by applying honey.According to a study,it found that it is most effective at healing partial thickness burns and wounds that have become infected after surgery.It is an effective treatment for diabetic foot ulcers,which are very serious complications and can lead to amputation.Honey has healing powers come from its antibacterial and inflammatory effects,as well as its ability to nourish the surrounding tissue which is believed by researchers.Honey can do wonders to treat other skin problems like psoriasis,hemorrhoids and herpes lesions.
Honey helps in fighting infections :- Honey has the ability to kill bacteria,according to the scientists of the Academic Medical Center at the University of Amsterdam reported in FASEB Journal.Another recent study in the European Journal of Clinical Microbiology and Infectious Diseases showed that a certain Manuka honey can help prevent the bacteria Clostridium difficile from setting in the body which is known widely for causing severe diarrhea and sickness.

Honey has healing power to weight loss :- Honey has more calories than sugar when consumed with warm water,it helps in digesting the fat stored in body.To shed extra pounds drink one glass of warm water with honey and a few lemon drops every morning .Honey helps in maintaining the calorie content in body .It is helpful in removing the harmful toxins from body.Honey with lemon juice or cinnamon can help in weight loss.
Honey is a healthy sweetener :- Honey can be used as a substitute for sugar because sugar provides empty calories with no nutritional benefits.Honey has many foods and drinks as it is a healthier option.Honey contains about 69% glucose and fructose,thus enables it to be used as a sweetener which is better for overall health than the normal white sugar.

Sunday, 19 August 2018

Importance And Benefits Of Power Yoga :

Photo Of Man Lifting Woman Using His Feet   Power Yoga is a great way to combine the Physical,Mental and Spiritual benefits of yoga with high intensity,calorie burning exercise.It strengthens body,increases flexibility and promotes stamina,weight loss as well as improving posture and balance.
Reasons why incorporate Power Yoga in daily life :-
[a] Flexibility on fleek :- Though exercises help in increasing body flexibility,power yoga,because of the aerobic energy it exudes,takes flexibility game to the next level.
[b] Power yoga Enhances Concentration :- Power yoga is known as to improve the ability to concentrate in human beings also sharpen their memories.After a power yoga session,the mind is in a relaxed state,which in turn,allows the brain to function at a lightning speed and give undivided attention to the things that matter.
[c] Power to Endure :- There is always a limit what both body and minds can endure and if anybody want to push his/her boundaries,physically and otherwise incorporate power yoga in to daily routine.
[d] Power improve better sleep :- Power yoga can be really intense and is a perfect blend of stretching for the body and relaxation for the mind which helps people in getting proper sleep at night,contrary to popular belief.
[e] Yoga Pose Correction :- Hence power yoga is fast paced and filled with energy,so it is a great way to correct one's traditional yoga poses.That is why if you have been doing it wrong all this while,you know what to do to makes things right

Friday, 17 August 2018

The Best And Easy Exercises To Tone Flabby Arms :

Woman Showing Muscles    It is very important to build arm shape perfect with body movement.The word stubborn describes arm fat justly.However  there is a moment of hesitation when you want to wear sleeveless dress or a tube top.If you want to tone your arm here are some easy exercises that you can do at home easily,these are as follows :-
1. Shoulder Press :- To do this exercise stand with feet shoulder width-apart with dumbbells in both hands as suitable weights as for you.At this point elbows should be out at 90 degree angle with dumbbells by your shoulders.Then extend your hands from your elbow taking the weights above your head and come back to the starting position with repeating 10-15 times.
2. Bicep ;- To do bicep exercise stand with feet shoulder width-apart with weights in both hands,bending from your elbow and bring your fist to your shoulder.Repeat it alternatively from both hands 10- 15 times.
3. Arnold Press :- Stand with feet hip width-apart with weights in hands bringing arms up and join hands right in front of face with your fists facing outside.Then making a semicircle with both hands.Take your hands directly above your head and come back to the starting position,repeating 10-15 times.
4. Arm rises front :- Stand with feet hip-width apart with hands by your side and raise right arm up to your shoulder level,keeping it straight also do same with the other hand repeating 10-15 times.
5. Kettlebell swing :- Stand with feet hip-width apart holding the kettlebell with both hands right in the center of your legs and bend a little from your knees and swing the bell up with both hands above your head  repeating 10-15 times.
6. Around world :- Stand with your feet hip-width apart with your hands by your side with weights and raise both hands by making a semi circle on each side,taking your hands directly above your head,come back to the starting position repeating 10-15 times.
7. Hammer curls :- To perform this exercise stand with your feet shoulder width apart with weights in hands and bending your arms from your elbows bringing your fists towards shoulders,do it alternatively with both hands repeating 10-15 times.

Sunday, 12 August 2018

Benefits Of Flossing For Gum Health :


Beautiful woman smile.    Flossing is a very important part of healthy dental routine which should be regular to keep teeth strong and healthy.It cleans those parts of the teeth where toothbrush unable to reach.Flossing can make teeth look brighter.
Brushing only prevents 50% of gum problems.So it is important to floss along with brushing for a healthy gum.Flossing helps to remove food particles which can not be seen in the mirror and helps to improve oral hygiene,also prevents tooth decay which can reduce risk of developing gum disease by removing plaque.It also helps to get rid of gum swelling and redness.
The Reasons Why Should Floss Regularly :-
1. Prevents Bad Breath :- If dental plaque is not cleaned or the cleaning is left incomplete,it goes on to occupy the space between the teeth.This releases a bad smell in the mouth.Plaque is the major reason of bad smell.Gum diseases and tooth decay caused by dental plaque are sources of bad breath.
2. Removes Plaque :- Flossing is a good way to remove plaque from teeth.Plaque is a colorless sticky coating which forms in teeth when bacteria and sugar mix with each other.Regular flossing can prevent formation of plaque.So it important to remove plaque because it hardens up and becomes tartar after some time.When tartar builds up it goes on to cause gingivitis which is the swelling of gums is the first stage of gum disease.Later the plaque and tartar can easily travel down the gum line that can cause a gum disease which is known as periodontal disease.
3. It Makes Brushing More Effective :- Brushing teeth is the best after flossing because it removes all sticky and hard things between the teeth and makes the process of brushing more effective and easy.Flossing gives better results to mouthwashes.After flossing and brushing mouthwash is the most effective thing for dental routine.
4. Saves Money :- Flossing a minute or two regularly is all need to solve all these problems.Taking care of teeth with brushing and flossing compensates for this routine checkups.This will save a lot of money.
5. Oral Hygiene and Flossing Keeps Healthy :- By flossing and brushing keeping mouth clean and healthy.Keeping an eye of oral hygiene is important to keep healthy.Gum diseases are linked with many diseases  but those are often not recorded,but it is found that patients with diabetes have swollen gums are evidently a symptom of gum disease that is caused because of the negligence of oral hygiene.
The ways how to floss :-
[a] Use a proper piece of floss about 15-18 inches,slide it between teeth in the shape of alphabet C,polish teeth in upside down motion.
[b] If there is bleeding it means the gums are inflamed because a plaque has been developed and needs to be cleaned.It is sign of the teeth and mouth that need to floss and floss a bit more,but it can be a gum disease and if it persists for a long time then you should visit your dentist.
[c] Afloss holder is needed when it is found difficult in hand movement during flossing.There are two types of floss holder,one is wooden  like a toothpick and other is a two-pronged plastic floss holder which allowed to clean teeth with single hand.
That is why flossing all you can for a better oral hygiene and a sparkling smile.

Friday, 10 August 2018

LEG WORKOUTS MUSCLE AND FITNESS :

Woman Wearing Pink Sports Bra And Black Shorts    Leg exercises are very very important as well as upper body workouts.Focus on lower body and work towards getting Toned Legs,Thighs and Butt by supper effective exercises for both men and women which will strengthen,tighten and tone butt,quads,hamstrings and calves.These exercises will work towards body sculpting and provide advantageous benefits like relieving lower back pain,increasing metabolism,improving balance,increasing energy level etc.
The most effective super exercises are as follows :-
1. LUNGES :- This is an easy and efficient exercise to get those muscular legs.It helps in providing better balance being more functional superior symmetry,increased hip flexibility,improved glute activation,better core stability,spinal deloading and others.
Perform Lunges by standing up straight with feet hip width apart and flat on the ground,place right foot forward on the ground,heel first.Lean the body forward keeping back and upper body straight.Hold this position and lower the body until right knee is at a 90 degree angle to the ground.Keep back to the original position with right foot and repeat with the other leg.
2. SQUATS :- To perform this exercise stand straight with feet spread shoulder width apart,lower your body as far as you can by pushing hips back and bending knees.Pause then slowly push yourself back to the starting position.
3. WARRIOR [III] :- It is a yoga pose that can tone legs.To perform this exercise stand straight joining legs then lift left leg backwards with a pointed toe,bending torso in the front making a horizontal line,but don't forget to place arms at side.Hold breath for 2-3 minutes and relax back to the standing position.
4. LEG EXTENSIONS :- It is a machine based exercise,to do it choose weight and sit on the machine with legs under the pad and the heads holding the side bars.After that using quadriceps,extend legs to the maximum as you exhale.Make sure that the rest of the body remains stationary on the seat.Pause a second on the contracted position.Slowly lower the back to the original position as you inhale and repeat for the binding amount of times.
5. LEG LIFT :- This exercise can be perform by facing a wall or chair.Stand by facing a chair and raise right leg,knee facing up and place heel on the seat.Straighten it properly keeping lifted leg in the chair,bend the leg on the floor slightly ,then straighten it again.Repeat it 10-15 times then switch sides and repeat for 1 full set,perform 3 sets.
6. LEAN :- To do this exercise stand with feet shoulder width apart and the arms down at sides.With right foot take a step diagonally,then bend sideways from the waist toward the side where right leg is stretched out and stretch right arm up and left arm down then back toward right calf.Return to the starting position to complete 1 rep.